Food is medicine, especially when you eat like this. This is the Ultimate Phytonutrient-Rich Salad and I highly recommend you eat it as often as possible, paired with your favorite protein.
Different colors within our food signal various phytocompounds with powerful health benefits. Yellow foods contain antioxidant carotenoids called xanthophylls, which can protect us from the sun’s UV rays and are also associated with eye health. Orange foods are rich in beta-carotene which is a precursor to vitamin A and assists with immune health, mucous membranes, and vision as well.
The color red in plant foods signals lycopene, which may reduce the risk of cancer and heart attacks, while leafy green vegetables contain lutein, which is linked to cataract prevention and improved risk of heart disease and breast cancer. Purple foods are rich in anthocyanins, known to slow the aging process, protect against heart disease and tumors, prevent blood clots, and fight inflammation and allergies.
Even beyond the color of our food, there are other compounds with specific benefits, such as the indoles in cruciferous vegetables that may assist with cancer prevention and the anti-inflammatory phenols found in many types of nuts. These are only some of the tens of thousands of phytochemicals (that we know about) in real food that can literally change our biology!
Wishing you health and happiness,
Mark Hyman, MD
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Crispy Sweet Potato
- 1 medium sweet potato, peeled and spiralized using a mandoline or a vegetable peeler
- 2 tablespoons avocado oil
- 1 tablespoon fresh thyme
- 1 large head romaine lettuce, shredded
- 2 cups baby spinach
- 2 cups red cabbage, thinly shredded
- 1 small yellow bell pepper, diced
- 1 cup carrots, thinly sliced
- ½ cup red onions, thinly sliced
- 10 cherry tomatoes, halved
- 1 small avocado, sliced
- ¼ cup raw pecans, chopped
- ¼ cup fresh mint, thinly sliced
- ¼ cup fresh basil, thinly sliced
- 1 cup fresh blueberries
- 1 teaspoon minced garlic
- ½ tablespoon Dijon mustard
- 1 lemon, juiced (about 4 teaspoons)
- ¼ cup apple cider vinegar
- ½ teaspoon sea salt
- ¼ cup olive oil
- ⅛-¼ cup filtered water (depending on desired consistency)
1. Preheat the oven to 425°F. Then put the spiralized sweet potatoes into a large mixing bowl along with the avocado oil and fresh thyme, toss to combine. Place the spirals on top of a parchment paper lined baking sheet in a single layer (use two baking sheets if needed).
2. Roast the sweet potatoes for 20 minutes, then remove from the oven and flip the spirals around to get them evenly crisp. Transfer back to the oven and roast for another 10 minutes. Remove from the oven once golden and crispy.
3. Prepare all the salad components and add to one large bowl, then set aside.
4. For the blueberry vinaigrette, add all of the ingredients into a high-speed blender and blend until smooth.
5. Top the salad with the crispy sweet potatoes and enjoy!
Nutritional analysis per serving: Calories: 289, Total Fat: 21g, Saturated Fat: 3g, Cholesterol: 0mg, Sodium: 285mg, Carbohydrates: 25g, Fiber: 9g, Sugars: 10g, Protein: 5g, Net Carbs: 16g