The Food Guide Pyramid states that you should consume 3-5 servings of vegetables daily, but if you truly want to be healthy, trim and disease-free for life you should actually aim to consume between 12-20 servings. Sadly most Americans consume less than 2 servings of veggies per day, which helps to explain the current epidemic of obesity, heart disease, diabetes, cancer and dementia.
At this point you may be thinking it would be wonderful to reduce your disease risk and obtain optimal health and fitness but 12+ servings of veggies a day is impossible! This mindset led me to create Chef Roman’s Delicious Salad Recipe — consuming this just once a day will provide you with 10 full servings of raw veggies. If you continue to consume it daily, you’re sure to experience positive health transformations including weight loss, enhanced hormonal health, lower cholesterol levels, more energy, a reduced risk for diabetes and perhaps even an increased sense of mental wellbeing.
Below is a breakdown of the veggies used in the salad, and a few of their proven health benefits:
Lettuce Mix: High in fiber and water and low in calories and fat — a great combination for effortless weight loss.
Cruciferous Vegetables: A potent source of the sulfurous compounds — isothiocyanates, indole-3-carbinol (I3C), and 3,3′-diindolylmethane (DIM). These special compounds help to fight cancer and balance hormones and are especially beneficial for preventing and reversing estrogen dominance.
Sprouts: A concentrated source of nutrients, sprouts can contain up to 100 times more enzymes than raw fruits and vegetables. They allow your body to extract more vitamins, minerals, essential fatty acids and amino acids from the foods you eat.
Yam: A great source of cholesterol-lowering soluble fiber and complex carbohydrates which help to provide energy, fight fat and stabilize blood sugar levels.
Peppers: Rich in phytonutrients, and vitamins A and C — all of which help to boost immunity, support healing and enhance skin health.
Asparagus: A natural diuretic and a potent source of vitamin K which is required for healthy blood clot function. Also contains chromium, which balances blood-sugar and may aid in weight loss; and glutathione, a detoxifying compound that can help destroy carcinogens (cancer causing chemicals) and boost skin health.
Portobello Mushrooms: Contain a range of inflammation-fighting nutrients and are an excellent source of copper, which supports red blood cell production. Also contain potassium which fights stress and anxiety, helps prevent muscle cramps and may reduce the risk for brain strokes. Finally, they are rich in B-vitamins for optimal energy, metabolism and nervous system function.
Kimchi: Loaded with vitamins A, B and C but it’s biggest benefit is the healthy bacteria (probiotics) that it contains. Probiotics promote a healthy gut, optimal digestion and enhanced immunity and they may help prevent yeast infections and reduce the risk for depression and certain types of cancer.
Lime Juice: An excellent source of immune and collagen boosting vitamin C (which helps support bone and teeth health among other things). Limes also have a gentle liver cleansing and antibiotic effect, they promote digestion and they may help prevent constipation.
Avocado: Rich in fiber, potassium, B-vitamins and vitamin E, but perhaps more importantly, they are an excellent source of inflammation-fighting healthy fats which help your body to absorb essential fat-soluble nutrients. Preliminary research suggests avocados may have cancer-fighting, cholesterol lowering, and anti-diabetic properties.
Chickpeas: Rich in protein and a variety of vitamins and minerals and extremely high in fiber. Chickpeas may help lower unhealthy LDL-cholesterol levels, enhance digestion and aid in weight loss by increasing satiation levels.
Tomatoes: A potent source of vitamin C and a range of other antioxidants. More importantly, tomatoes have been found to help prevent prostate and colon cancer, to promote heart health and to protect the skin from sun damage.
The recipe for Chef Romans Super Salad:
(Lettuce and Cabbage Mixture)
– chopped-up green lettuce
– red butter lettuce
– green and red lettuce mix
– diced napa cabbage
– bok choy
(Veggies and Sprouts)
– pre-chopped cabbage, cauliflower, broccoli mix
– broccoli sprouts
– organic sugarpea sprouts
– a few small slices of raw Japanese yam
– purple cauliflower
– diced mushrooms
– heirloom tomatoes
– yellow peppers
– portobello mushrooms
– fermented kimchi
– fresh lime juice
– salsa (Herdes is a personal favorite of mine)
– A generous serving of organic salad dressing of your choosing
Combine all in a massive bowl, mix together and enjoy!