A Salad Everyday


Eating healthy doesn’t have to be complicated; in fact it is quite the opposite. I suggest keeping food as simple as possible because when you eat whole foods in their natural state, it doesn’t get any simpler. Start with a salad, smoothie or a fresh pressed juice.

It can be a challenge to include a salad with lunch during the winter months when salad is the last thing you want to eat. We crave warm, comforting foods during cold weather, however, it really is important to consume some raw vegetables during the day. Why is it important? When food is heated it loses a percentage of nutrients; vitamins and minerals that your body needs for proper nourishment. Water soluble vitamins such as vitamin C and B are damaged when exposed to heat, air and light so they are easily destroyed during cooking. Live foods also contain enzymes required for digestion and elimination.

Northwest Calgary is starting to see better choices for fast such as The Chopped Leaf for fast clean food. A personal favorite place close to my office for good juice, smoothies or brown rice wraps is Euphoria Cafe (wicked good almond milk latte’s too). I met a client downtown a few weeks ago to help her choose healthy meals for lunch and I was blown away with the amount of options available.  I’m really happy to see a demand for places that cater to health minded people in Calgary. Plant based foods, raw foods, vegan, vegetarian and paleo are at your fingertips if you know how to choose wisely.

The first thing I suggest when someone asks me tips on eating healthy is to buy healthy food. One of the easiest ways to help yourself is to have healthy choices available in your fridge. Maybe then you won’t be tempted by take-out and you may think twice before reaching for the ice cream?!?!

This salad is one of my favorites for staying on track with my diet and one I eat at least 3 times a week. It’s insanely easy, full of nutrition, vegan protein, healthy fats and full of flavour. Feel free to add chicken, shrimp or any protein you like and omit the quinoa if you are paleo.

Simple Everyday Salad

Serves 1


  • 2 handfuls of mixed greens (I am addicted to Herb Mixed Greens and Baby Kale)
  • 1 grated carrot or beet
  • 1 handful of cilantro or basil (both in the picture)
  • 2 tablespoons of ground flaxseed
  • 1/4 to 1/2 cup cooked sprouted quinoa or sprouted wildrice
  • 4-5 raw walnuts
  • 1 tablespoon of raw pumpkin seeds
  • 3 – 4 cherry tomatoes, sliced
  • 1 tablespoon of avocado or guacamole
  • Fresh squeezed lemon juice or raw apple cider vinegar
  • Extra virgin olive oil or MCT oil

Place all the ingredients in a bowl and drizzle with lemon juice and olive oil. Season with sea salt and pepper if you like.