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A Healthy Salad - Live Green Salad

Updated on July 1, 2015
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Efficient Admin (a.k.a. Michelle) enjoys healthy cooking, and she has all of her salad and stew recipes memorized.

A Healthy Salad - Live Green Salad

This healthy salad contains a few Superfoods such as spinach, romaine, avocado, tomato, and red cabbage.
This healthy salad contains a few Superfoods such as spinach, romaine, avocado, tomato, and red cabbage. | Source
5 stars from 2 ratings of A Healthy Salad - Live Green Salad

A Healthy Salad - Live Green Salad

This salad is packed with a few superfoods. I never thought I would enjoy a salad without all the olives, hardboiled eggs, cheese, and ranch dressing. Not that those are bad for you (except maybe the bottled ranch dressing) but they do add calories to a salad.

Chickpeas are classified as legumes and they are extremely popular in the Mediterranean, India, and the Middle East. They have a nut-like flavor and are very high in fiber and nutrients and offer 4 grams of fiber for ½ cup. They also are great pureed into hummus.

Spinach is high in Vitamin K and the B vitamins such as thiamine, riboflavin, B6, and folate. It also has minerals such as calcium, iron, magnesium, manganese, and zinc. You must eat your spinach.

Packed With Vitamins

I ate this salad all last week and it’s amazing how much better I felt. I had more energy and didn’t have as many aches and pains as usual. Eating fresh healthy unprocessed food is the way to go and this tasty healthy salad is so easy to make.

The recipe below is for one serving. It is enough for a dinner entrée. I prepared the one serving for this hub but also made 3 more servings so I will have it already prepared for lunch all this week (see very last photo).

The Benefits of Eating Tomatoes

Tomatoes are botanically classified as a fruit since they are the seed-bearing portions of a flowering plant. In 1893 farmers wanted to know if they should pay fruit or vegetable shipping tariffs on them and the Supreme Court of the United States sided with the vegetable rate. Tomatoes contain antioxidants and anticarcinogenic benefits as well as Lycopene which is rare in foods. Tomato paste is a super ingredient to use when cooking. It has the power of a fresh tomato but it is more concentrated.

One of the most popular vegetables in the world, the tomato, is actually a fruit. Eaten raw, cooked, sun-dried, and canned, tomatoes are used in a variety of ways including juices, soups, sauces, ketchups, chutneys, purees, and pastes. They supply potassium, vitamin C, and fiber, and are among the richest natural food sources of the antioxidant pigment lycopene.

One tomato weighing about 3 ounces supplies 36 percent of the recommended daily intake of vitamin C. Canned tomatoes contain slightly less vitamin C than fresh ones. They are rich in lycopene and if eaten regularly they may reduce the risk of heart disease. Research in the US has looked into the relationship between eating various fruits and vegetables and prostate cancer. Out of the 46 types of fruit and vegetables studied, tomatoes and their derivatives such as tomato sauce, had a significant impact on a reduction in the risk of prostate cancer. It is the powerful antioxidant called lycopene in the tomatoes that is believed to offer protection against prostate cancer. Lycopene is one of the most efficient carotenoids when it comes to “mopping up” cancer-causing free radicals in the body.

Research in Italy has indicated when people eat 7 or more servings of tomatoes a week, a 60 percent lower risk of cancers of the mouth, esophagus, stomach, colon, and rectum was observed, since tomatoes contain the substances p-coumaric acid and chlorogenic acid, which are thought to prevent cancer causing substances called nitrosamines from forming. Tomatoes are also believed to help with improved mental and physical capacity in old age due to the benefits of lycopene.


Shown here are the ingredients for A Healthy Salad -- Live Green Salad. If you are so inclined you can also add a few bits of cooked chicken and some parmesan cheese.
Shown here are the ingredients for A Healthy Salad -- Live Green Salad. If you are so inclined you can also add a few bits of cooked chicken and some parmesan cheese. | Source
Dice the tomato, avocado, red pepper, red cabbage, and carrots.  Wash and chop the Romain and spinach.
Dice the tomato, avocado, red pepper, red cabbage, and carrots. Wash and chop the Romain and spinach. | Source

Cook Time

Prep time: 45 min
Ready in: 45 min
Yields: 1 serving


  • 1 cup Spinach, chopped
  • 1 cup Romaine Lettuce, chopped
  • 1/4 cup Red Cabbage, shredded
  • 1/2 cup Red Bell Pepper, sliced
  • 1/2 Tomato, chopped, or 8-10 cherry/grape tomatoes
  • 1/4 cup chickpeas, drained and rinsed real well
  • 1/2 cup Carrot, grated
  • 1/4 cup Avocado, cubed
  • 2 TBSP Extra Virgin Olive Oil
  • 1 Tsp Balsamic Vinegar
  • Optional 1/2 cup Cooked Chicken, cubed
  • Optional 1 TBSP Parmesan cheese, grated


  1. Combine the romaine, spinach, red cabbage, red pepper, tomato, chickpeas, carrot, and avocado in a bowl. In a separate bowl wisk together the olive oil and vinegar. Toss the dressing with the salad just before serving.
  2. You can double this and make separate portions to have a ready made healthy salad throughout the week. Fortunately I do love salads every day in the summer time and this fits the bill!

Combining Several Servings at One Time for Future Meals.


What is your favorite kind of salad?

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The Benefits of Eating Salad Greens

Salad Leaves include spinach, endive, chicory, cress, raddichio, arugula, red leaf, Boston or Bibb lettuce, Belgian Endive, Watercress, and Frisee. In Chinese medicine, salad leaves are used as a diuretic and to “dry out” digestive problems. They are given to expectant mothers to increase a mother’s milk production. Spinach strengthens the blood and cleanses it of toxins that can cause skin disease. In China, people believe that spinach helps bowel movements, the flow or urine, and relieves herpes irritations.

There is evidence that regularly eating salad leaves decreases the risk of colonic cancer. This is partly due to their supply of antioxidants which help stop the production of carcinogens, and partly due to the fiber that they provide. Fiber appears to reduce the risk of colonic cancer in several ways.

A good amount of folate is found especially in cress, frisee, spinach, and lettuce. Eating folate-rich foods on a regular basis is believed to help reduce the risk of heart disease. Eating folate and folic acid can also reduce the risk of spina bifida, a defect of the spinal column. Calcium is found in spinach, cress, and frisee which the body needs for the formation of strong bones.


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    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      4 years ago from Charlotte, NC

      Yves thanks for your comments and they reminded me that I need to make this salad again soon - lately I have been eating the chicken salad recipe for lunch but it may be time for a change. I prefer the two tablespoons of olive oil since I don't like my salad to be "greasy". You could start with two TBSP and then add if you feel it needs more. Thanks for reading and I hope you enjoy this salad! It's a great way to get a heaping dose of raw vegetables for a day.

    • savvydating profile image


      4 years ago

      I hadn't thought of adding chick peas or red peppers to my salads. (I usually buy yellow peppers for my spinach salads.) In any event, your salad looks delicious. My problem is that I use too much olive oil, but if you are convinced that two tablespoons is enough, then I'm willing to try it. After all, there is nothing better than fresh, vegetable filled salads in the summer time. I usually add salmon to mine.

      After reading this piece, I am looking forward to getting back on the salad wagon. Great pictures, by the way!

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      5 years ago from Charlotte, NC

      PegCole -- thank you so much and you are so right about all the high calorie add-ons. I hope you get a chance to try this salad and let me know how it turns out.

    • PegCole17 profile image

      Peg Cole 

      5 years ago from North Dallas, Texas

      These photos are truly beautiful and enticing. Adding the red cabbage really makes the presentation of your salad pretty.

      I've been on a salad kick for a few months, now. Finally realized that by eliminating all the add-in items like Ranch dressing, olives, turkey, ham, eggs and more that I would cut the calories to a great extent.

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      6 years ago from Charlotte, NC

      monia saad - I love this salad as well and should eat it more often. Thank you for your kind words and I hope you keep enjoying!

    • monia saad profile image

      monia ben saad 

      6 years ago from In my Dream

      It's an amazing and wonderful. Already worth five stars. Thank you for the wonderful Thread

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      6 years ago from Charlotte, NC

      peachpurple - I agree, these ingredients every day are most likely much better than taking vitamins. Thank you for reading and commenting.

    • peachpurple profile image


      6 years ago from Home Sweet Home

      your salad id definitely healthy and must have everyday

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      7 years ago from Charlotte, NC

      Express10 - thanks - when I was eating this salad everyday the avocados made my hair shinier and skin glow. I switch up my lunches every week but it may be time to make this salad again! Thanks for reading and for your comments. I hope you enjoy this salad as much as I do!

    • Express10 profile image

      H C Palting 

      7 years ago from East Coast

      I love to eat colorful salads and this salad looks great. I eat hummus but hadn't thought of trying chickpeas in a salad and will try it after reading your hub. Good suggestion.

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      7 years ago from Charlotte, NC

      KoffeeKlatch Gals - this salad sure is colorful and has a lot of vitamins and minerals in it. Thank you for your vote up, I appreciate that and for reading and commenting!

      alocsin - I bet you will notice a difference, at least I did, in energy level after eating this salad a whole week everyday for lunch. I believe the avocados made my hair shinier too! Thank you I appreciate the vote up and I hope you enjoy this salad.

    • alocsin profile image

      Aurelio Locsin 

      7 years ago from Orange County, CA

      I've become quite a big salad eater for health reasons and am eager to try this recipe out. Voting this Up and Useful.

    • KoffeeKlatch Gals profile image

      Susan Hazelton 

      8 years ago from Sunny Florida

      This is like my kind of salad. I love all of the ingredients. How great that this salad is so good for you. Up, useful and interesting.

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      8 years ago from Charlotte, NC

      vibesites - thank you, this sure is a fresh raw salad and it fills me up for the rest of the day if I add the cubed chicken and a bit of parmesan cheese. I don't eat red cabbage often but now I have a good salad to use it in. Thanks for the votes and visiting and commenting!

      This reminds me - I need to take my vitamins now! :-)

    • vibesites profile image


      8 years ago from United States

      I love fresh veggies, and I also like the combination of wonderful colors in your salad. Might try your recipe. Voted up and useful, shared. :)

    • gags3480 profile image


      8 years ago from Kanpur, India

      Nice healthy recipe. Voted up & shared.

    • MsDora profile image

      Dora Weithers 

      8 years ago from The Caribbean

      I can see health staring at me from the rich colors in the salad. Really good ingredients. Good presentation. Voted Up!

    • shiningirisheyes profile image

      Shining Irish Eyes 

      8 years ago from Upstate, New York

      Excellent source for one of my favorite lunch time meals. I thoroughly enjoy a lunch time salad - especially with all the fixings including spinach and chick peas.

    • Chris Achilleos profile image

      Chris Achilleos 

      8 years ago

      5 stars from me for this fantastic looking salad :) Thank for sharing the recipe! Also voted up and useful.


    • sarifearnbd profile image

      Shariful Islam 

      8 years ago from Bangladesh

      I love a good salad. Thank you for this useful hub! Votes up and sharing!

    • Ceres Schwarz profile image

      Ceres Schwarz 

      8 years ago

      This looks good. The images you have are great and really show how good the salad is.

    • My Cook Book profile image

      Dil Vil 

      8 years ago from India

      Great share, i like salads. Thanks for a good recipe.

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      8 years ago from Charlotte, NC

      billybuc - glad your garden is growing - those veggies from your garden will be much better than the grocery store. Hey, you may even become a real Salad fan! Thanks for visiting and commenting.

      Careermommy - I was surprised how well this turned out, i.e. I really like it without the oily olives, cheddar cheese, eggs, ranch dressing. It's raw and plain and likeable. Thank you very much for the votes and for reading and commenting. Let me know if you try it and how it turns out.

    • Careermommy profile image

      Tirralan Watkins 

      8 years ago from Los Angeles, CA

      This looks great. I love a good salad. I just pinned this and am voting up with 5 stars!

    • billybuc profile image

      Bill Holland 

      8 years ago from Olympia, WA

      The garden is growing as we speak. Won't be long now before we can pick lunch and dinner in the backyard. :)


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