It’s never a bad idea to eat your vegetables, especially if they are of the cruciferous variety. This large family of nutrient-dense vegetables is known for their crunchy, slightly bitter nature. Broccoli is probably the most famous cruciferous family member, but the rest of the veggies in the family are well-regarded for their health benefits. 

What Are Cruciferous Vegetables?

Belonging to the genus Brassica, cruciferous vegetables get their name from their four-petaled flowers, which resemble a crucifix, or cross. Their rich colors indicate that they are chock-full of nutrients. Researchers note that the deeper the color of a fruit or vegetable, the more nutrient-dense it is. For example, spinach has a richer nutritional profile than iceberg lettuce. The list of notable cruciferous vegetables includes:

• Broccoli
• Kale
• Turnips
• Cauliflower
• Arugula
• Brussels sprouts
• Chard
• Cabbage
• Bok choy
• Watercress
• Collard greens
• Horseradish 
• Kohlrabi
• Mustard greens

Health Benefits

Thanks to their unique combination of essential nutrients and unique plant compounds, cruciferous vegetables offer a range of health benefits. Most of them contain sulforaphane and indole-3-carbinol (I3C), both of which have been extensively studied for their health properties. For example, those compounds may help reduce the risk of chronic diseases and support cellular health, among other benefits. Continue reading to learn how cruciferous vegetables benefit your overall health. 

They Provide Lots Of Folate

Vitamin B9, or folate, is an essential nutrient required for the formation of red blood cells and DNA. It is especially important for pregnant people, as it can help reduce the risk of birth defects. That is why you commonly see its synthetic form (folic acid) in prenatal vitamins. Because folate moves through your system at a quick rate, health experts encourage you to consume it regularly. Ideally, adults and children over the age of four should consume 400 micrograms (mcg) of folate per day. Broccoli, turnip greens, and Brussels sprouts are especially rich in this nutrient. 

They May Benefit Gut Health

Research shows that only 9% of women and 5% of men consume the recommended daily intake (RDI) of fiber. Incorporating more cruciferous vegetables into your diet may help you meet your daily needs. Cruciferous veggies contain both soluble and insoluble fiber, both of which feed the beneficial bacteria that inhabit the gut. In doing so, you increase diversity in the gut microbiome, which may enhance digestive function and immune function. 

They May Reduce Cancer Risk

Sulforaphane is a compound that benefits the body in numerous ways, one of which is playing a role in cancer protection. How does it do that? Well, it works to inhibit the growth of cancer cells. I3C is another compound found in cruciferous vegetables that has been shown to activate tumor suppressor genes, which may help prevent tumor growth. Additionally, a number of studies suggest that the glucosinolates in cruciferous vegetables may reduce the risk of breast, pancreatic, lung, bladder, colon, and prostate cancers. These veggies may also help to counteract cancer-causing nitrosamines and polycyclic aromatic hydrocarbons, which are found in barbecued, charred, or cured fish or meats. 

They May Boost Brain Health

Pass the broccoli, the Brussels, the cabbage, kale, and more if you want to stay mentally sharp as you age. Research shows that cruciferous vegetables contain valuable compounds including I3C and diindolylmethane, which offer antioxidant and anti-inflammatory properties that may protect the brain. Most cruciferous vegetables also contain vitamin E, vitamin K, and beta-carotene, all of which fight free radicals and oxidative stress, which may contribute to cognitive decline. Vitamin E safeguards your cells, including brain cells, which may help delay brain aging. Vitamin K has been shown to boost memory, while beta-carotene may slow cognitive decline. 

They May Improve Heart Health

According to several studies, eating more cruciferous vegetables may lower your risk of death from heart disease. Researchers note that the heart-protective effects may come from the isothiocyanate compounds that reduce oxidative stress and inflammation. The sulforaphane in cruciferous vegetables has demonstrated an ability to reduce LDL or “bad” cholesterol. A small study that included nine participants found that supplementing with sulforaphane led to a 12% reduction in LDL cholesterol after just six weeks, and a 24% reduction after 12 weeks.

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Attention to anyone who deals with regular constipation: There is yet another reason to head to the produce section of the grocery store. A new study from the American Journal of Gastroenterology (AJG) found that eating two kiwi fruits per day increased the frequency of complete spontaneous bowel movements. The fruit was also able to reduce gastrointestinal pain for people with functional constipation and constipation-predominant irritable bowel syndrome (IBS-C).

How Do Kiwis Help Relieve Constipation?

The study aimed to compare the benefits of consuming six grams of dietary fiber through the consumption of two skinless kiwi fruits and taking a 7.5-gram dose of psyllium. If you are unaware, psyllium is a common supplement used to relieve constipation. The participants in the study either had functional constipation, IBS-C, healthy controls, or a combination of these. Each participant took one of the two interventions for four weeks. After the first four weeks with one intervention, there was a four-week break, followed by another intervention for another four weeks. 

According to study authors, consuming two green kiwi fruits per day resulted in an increase of at least 1.5 completely spontaneous bowel movements in people with constipation. Only the participants with IBS-C experienced an increase of 1.25 completely spontaneous bowel movements after taking psyllium. That said, those same participants saw significant improvement in gastrointestinal symptoms when taking psyllium. Researchers, however, did observe improvements in gastrointestinal symptoms for all groups consuming kiwi fruits.

Were There Limitations In The Study?

Researchers noted that study limitations included participants’ adherence to the intervention, the food they ate, self-reporting, and details of bowel movements. The study was also small, only including 184 people. The study still builds on previous research that indicated the kiwi’s ability to benefit those with constipation. For example, a 2022 review found that green and gold kiwis, in addition to kiwi supplements, positively affected upper gastrointestinal health. 

Prior research from a 2018 review attributed kiwi fruit’s gut health benefits to the naturally-occurring dietary fiber and actinidin, a proteolytic enzyme. This enzyme works to ease protein digestion in the small intestine and stomach. Researchers from the recent AJG study acknowledged these previous reviews and studies, and claimed that they were building upon this existing research. With the previous clinical trials involving kiwi fruit and the recent study, it is safe to say that consuming two green kiwi fruits daily is safe and potentially effective treatment for constipation in those with gastrointestinal disorders. 

What Should You Know About Fiber And Constipation?

There is an increasing amount of evidence detailing various methods, whether natural or not, to help improve symptoms of constipation. A 2017 review found that IBS can cause serious abdominal discomfort, constipation, and bloating. A 2021 review noted that IBS affects about 7-16% of the U.S. population, and it is most common in women and younger people. Unlike IBS, functional constipation does not always cause abdominal pain; however, it does cause infrequent bowel movements. 

Fiber is a key player when it comes to the management of IBS and functional constipation. It may also help lower a person’s cholesterol and reduce the risk of other diseases, including colon cancer and diabetes. But how much fiber do you need in order to establish regular bowel movements? 

The National Academies recommends that men consume at least 38 grams of fiber per day, while women should consume 25 to 28 grams per day. The sad reality is that the average American adult only consumes about 16 grams of fiber per day. One could argue, then, that the lack of fiber consumption in this country contributes to the constipation problem. You also have to take into account the different foods, such as processed foods, saturated fats, deli meats, and more, that cause constipation. 

If you want to include more fiber in your diet, consider focusing on nuts, beans, whole grains, vegetables, and fruits. These foods will not only help you meet your daily fiber requirements, but also provide you with a wide variety of nutrients that promote overall health. Eat a kiwi fruit, nay, eat two kiwi fruits per day to increase your fiber intake and regulate bowel movements!

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If we can agree on one thing, it’s that we promote the consumption of flavor-packed recipes. A romesco sauce is exactly that: a concentrated, flavorful sauce that has a variety of uses in the kitchen. Consider pesto, for example, which goes great with a variety of ingredients and can function as a sauce or dip. Romesco is similar, in that it is what we like to call: a power condiment. 

Romesco is an institution in the Catalonian region of Spain, containing many of the region’s signature flavors. There are most likely numerous variations of this sauce, but they all usually contain tomatoes, garlic, almonds, red peppers, toast bread, smoked paprika, olive oil, and red pepper flakes. Some people use it to sauce fish, while others like to use it with vegetables. For the sake of the raw vegan diet, we’ve modified the classic romesco sauce and paired it with raw zucchini noodles. 

The great part about this recipe is that it couldn’t be easier to make. As with pesto, you can use a food processor or blender to make this romesco sauce. Alternatively, you can go the old school route and make it in a mortar and pestle. Just keep in mind that going that old school route will result in a more textured sauce, but some argue that it is more flavorful. We’ll leave it up to you to prepare and decide!

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Five ingredients…that is all you need to make your next favorite smoothie. It’s beautiful when a recipe such as this comes together and tastes better and better with every sip. Adding nut butter to your smoothie can be a real game changer, especially if you are cleansing. Not only does it add healthy fat and protein, but it also adds a nutty flavor that gives your palate a break from fruits and vegetables. It’s that new guest at the party that is a hit with everyone!

The banana is a classic smoothie ingredient, but we feel that it gets used without much thought. It’s as though people add bananas to smoothies just because. It’s an easy ingredient to incorporate into a smoothie, with the added benefit of making a smoothie creamier and naturally sweet. Bananas happen to be great sources of vitamin B6, vitamin C, fiber, manganese, potassium, and magnesium. The vitamin B6 is easily absorbed by the body, and one banana can provide nearly 25% of your recommended daily intake. Vitamin B6 help the body metabolize carbohydrates, fats, and amino acids, and helps maintain a healthy nervous system.

That means that the banana can help your body metabolize the fats and protein from almond butter and use them for energy efficiently. Additionally, the dietary fiber in both banana and almond butter can help keep you full for longer. That’s why we encourage you to make this smoothie for breakfast. You may just avoid unnecessary snacking before you eat lunch! 

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Most of you know how integral fruits and vegetables are to your overall health. The compounds in fruits and vegetables work to enhance immune function, improve heart health, decrease inflammation, etc. As readily available as this information is, people choose to purchase and eat unhealthier food options in an attempt to save money. 

In reality, there are plenty of budget-friendly ways to boost your fruit and vegetable intake. Eating healthy foods does not have to break the bank. Rather than harming your health with convenient fast food that you think will save you money, you can do your body a favor and nourish it with higher-quality foods. Learn how to do that on a budget in this article. 

Shop At Your Local Market Or Farmer’s Market

Depending on your location, a farmer’s market may not be the most convenient place to shop. Additionally, it can be expensive if you live in a city San Francisco, New York City, or Los Angeles. Most local farmer’s markets, though, sell seasonal produce at more affordable prices than regular grocery stores. When you shop directly from the farmers, you skip the middleman, tending to result in lower prices. Lastly, you get access to the freshest in-season produce, which is usually more flavorful. 

Shop Seasonally

Speaking of in-season produce, buy the fruits and vegetables that are in season, which can translate to significantly lower costs. For example, purchase melons and berries in the summer, apples and parsnips in the fall, squash in the winter, and asparagus in the spring. Knowing which produce items are in season will help you save on your grocery bill. You can always research a growing calendar in your area, or consider asking your local grocery store staff to understand which produce items are in season. 

Don’t Be Afraid Of Frozen Fruits And Vegetables

Frozen fruits and vegetables are valuable, especially if you are trying to eat healthy on a budget. Not only can they be just as nutritious as fresh fruits and vegetables, but they can also be equally as nutritious. Since they are typically cut or prepared in a specific way, they are convenient and easy to handle. Plus, you can store them in your freezer until you need them. Just make sure that you avoid added ingredients when buying frozen fruits and vegetables. You should not see salt, sugar, or sauces on the ingredients list because those ingredients detract from the health benefits. They also indicate extra additives. Frozen peas, spinach, broccoli, mixed vegetables, berries, and other fruit are excellent options that are quite versatile. 

Plan Your Meals And Create A List

There is nothing worse for your budget than heading into a grocery store without a list. You just buy what you think you need, as opposed to stocking up on what you actually need, and what is actually healthy for you. By planning your meals ahead of time, you can make a shopping list that includes every ingredient you will need to make those meals. That reduces the likelihood of food waste and impulse buying. A list of necessary items will help you avoid the unnecessary things that will typically spoil in the fridge. 

Properly Store Your Fruits And Vegetables

If you store your produce properly, you can maximize the shelf life and minimize food waste. Some produce needs to be stored on the countertop, while other produce requires refrigeration. Herbs, for example, should be stored in a jar of water with stems in the fridge to encourage a longer shelf life. Don’t store apples near bananas because the gases they emit can quicken the ripening process of both fruits. Buying in bulk? Consider freezing excess produce to extend the shelf life, but make sure to use airtight bags or containers to prevent moisture buildup.

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No, this is not the comedian Carrot Top’s signature chimichurri recipe. Instead, this recipe is made with actual carrot tops! Carrots don’t typically come with tops, but they usually do if you buy an organic bunch from the store or farmer’s market. And now you have something to make with those lovely, vibrantly green tops.

Chimichurri, for those of you who are unfamiliar with this lovely condiment, is a flavorful herb sauce with roots in both Uruguay and Argentina. It is commonly made with flat-leaf parsley, garlic, olive oil, red wine vinegar, chili flakes, lemon juice, black pepper, and salt. It is classically served with beef, but you can serve it with chicken, seafood, pork, beans, eggs, or vegetables. There are, of course, variations depending on the region, and then you have to factor in secret family recipes. You can make your own version with a plethora of greens, but the flavor may change slightly from the original recipe.

Carrot tops have a strong flavor that is somewhat bitter, so you need other ingredients to balance them. Just make sure to remove the delicate carrot leaves and stems from the thicker central ones. You can discard those thicker, central stems. We added cilantro to help balance the intense carrot greens, in addition to dried oregano, red pepper flakes, garlic, and a handful of other seasonings. One pro tip that we will give you is to let the minced garlic sit in the vinegar for a few minutes. That will mellow the intense garlicky flavor, and that is a culinary tip from us to you. Now go out there and make some chimichurri!

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Most chefs agree that spring is the season they most look forward to. Winter embraces root vegetables, hearty stews, and dense plates to warm the body. With warmer weather and the scent of blooming flowers in the air, springtime signals lighter, brighter, and more colorful fruits and vegetables. 

Buying and cooking with seasonal produce ensures that your food offers the most flavor and freshness. If you buy seasonal produce from local grocery stores or farmer’s markets in your area, then you support the community. The great thing about conversing with farmers is that you can ask them about seasonal items you aren’t familiar with. They may give you helpful tips that lead to flavorful creations in your kitchen. 

Eating seasonal fruits and vegetables is a great way to increase your nutritional intake. The transportation time and distance is much less, so the produce items don’t lose as many nutrients. Plucked from the plant and straight to the farmer’s market they go! Additionally, you add more variety to your diet by adjusting your grocery list to the season. You may even save money because you’re eating produce at its peak availability. Let’s explore some of the best fruits and vegetables to eat during spring. 

Leeks

Say hello to the onion’s sweeter, milder cousin: the mighty leek. Leeks are powerful sources of essential nutrients, including vitamins A, C, K, and folate. They exhibit quercetin, an anti-inflammatory compound that promotes a healthy heart. You can braise or sauté leeks or incorporate them into stews, soups, stir-fries, and more. Some people even blend them into salad dressings!

Strawberries

Strawberries exhibit an impressive nutritional profile, boasting lots of folate, manganese, potassium, fiber, and antioxidants. One cup of strawberries provides 149% of your recommended daily intake (RDI) of vitamin C. The anthocyanins give strawberries their beautiful red hue, and these antioxidants help reduce free radical damage. Strawberries may also assist with blood sugar regulation during meals, which researchers attribute to their polyphenols. Eat them fresh, add them to smoothies, or throw them into desserts.

Mustard Greens

Mustard greens are the leaves from the mustard plant, which originated in the Himalayas over 5,000 years ago. They are rich in glucosinolates, compounds that exhibit anti-inflammatory and anti-cancer properties. One cup of cooked mustard greens offers 500% of your RDI of vitamin K, and 175% of your RDI of vitamin A, and 60% of your RDI of vitamin C. They also contain fiber, folate, manganese, calcium, and potassium. Enjoy them in salads, soups, stir-fries, or even smoothies if you love green concoctions. 

Mangos

Many people see mangos year round, so it may not seem like they have a season. During the spring, however, you’ll find the freshest and juiciest varieties. Their season lasts from March through June, and they tend to be popular in sorbets, salsas, smoothies, and fruit salads. Rich in folate, fiber, copper, vitamin C, potassium, vitamin B6, riboflavin, and more, there’s no reason not to eat mangos during the spring.

Asparagus

These beautiful green spears may make your pee smell, but they are some of the most nutritionally-dense things you can eat. One-half cup of cooked asparagus offers two-thirds of the RDI of vitamin K and one-third of your RDI of folate. Asparagus also offers lots of dietary fiber, B vitamins, vitamins A & C, and it even exhibits anti-cancer properties. You can roast, grill, sauté, steam, and puree asparagus, so that means that there’s no shortage of recipes!

Fava Beans

Fava beans are an ancient pea variety with a distinct nutty flavor and buttery texture. They exhibit an impressive amount of fiber, but they also contain folate, manganese, thiamine, copper, iron, magnesium, and potassium. Fresh fava beans require more preparation, as you have to shuck and peel them. Once you tackle that step, you can cook them and add them to salads, soups, risottos, or blend them into a puree. 

Radishes

These beautiful red golf ball-looking cruciferous veggies have a spicy flavor that some people find off-putting. Others, however, find them incredibly addictive and love to add them to salads,  tacos, and root vegetable purees. One cup of radishes supplies you with one-third of your RDI of vitamin C, but they also offer fiber, folate, potassium, and B vitamins. Radishes contain isothiocyanates, which have been studied for cancer prevention. They also contain an anti-fungal protein called RsAPF2, which may be effective at treating Candida albicans. 

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This is not your average fruit salad, people. This jicama salad, known as xec, is a citrus salad from the Yucatan state in Mexico. Xec is actually the Mayan word for salad, or ensalada. It is a quick and easy dish that is a classical side during the Day of the Dead. The ingredients in this salad may change depending on the time of year, as people use the seasonal produce that is available. Typically, though, the salad is made up of jicama, citrus fruit, and either chili powder or freshly diced serrano or habañero peppers. A classic ingredient list is as follows:

• Jicama
• Orange
• Grapefruit
• Mandarin (or tangerine)
• Sour orange
• chili powder
• Salt
• Pepper

In Yucatan, jicama is in season from November to January. It’s very common to see this salad sold by local vendors in markets in Mexico, but the ingredients can vary with the seasons. Mangos come into season during February and dragon fruit, pineapples, and other fruits and vegetables arrive during spring. Feel free to get adventurous with seasonal produce or use this recipe that is a great mix of fresh flavors.

The hardest part of making this fruit salad is the prep work, specifically the peeling of the jicama. Make sure to remove any excess skin and then dice the jicama up into bite-size pieces. It’s very common to squeeze half of a lime over the jicama to help awaken some natural flavor. This process also helps to prevent the jicama from browning.

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Who is setting goals to get healthy in the upcoming year? Weight loss and eating better are two of the most popular New Year’s resolutions, most likely because people eat all sorts of sweets and treats during the holiday season. They want to hit the reset button on their health and get healthy. What does “getting healthy” actually mean, though? 

We believe that getting healthy applies to everything related to physical, mental, and emotional health. Improving your health can mean eating more balanced meals, getting therapy, establishing a better sleep schedule, etc. Having the right tools ahead of time can help better prepare you to take on the challenge when the New Year arrives. That’s where the tips in this article come in. If your resolution applies to any of the following ones, we hope the information is helpful to you. 

If Your Resolution Is To Start Moving

As busy as people are during the holidays, it’s very common to slow down during this time in regards to fitness. Since a lot of people have the resolution to start moving in the new year, they decide to let their workout regimen slide. You don’t have to be a pro athlete to benefit from exercise, though. Physical activity is beneficial for everyone, even 10 to 15 minutes of movement per day. You can start with a short walk on your lunch break, or a 20-minute yoga session when you get up in the morning. Cultivating patience and consistency will set you up for long-lasting success. 

If Your Resolution Is To Improve Mental Health

Committing to improve your mental health is a noble goal, one that can take a lot of work and determination. How you go about improving your mental health depends on your situation and if you currently deal with a mental health disorder. Mental health coaching may benefit one person, while therapy is the right path for someone else. A good therapist, however, can help you learn how to deal with stress, heal after the loss of a loved one, or manage symptoms of depression or anxiety. There are so many avenues to seek therapy, so don’t be afraid to explore them all, including the apps!

If Your Resolution Is To Prioritize Relationships

Looking to make more time for your partner in 2025? It could be as simple as talking to them more often. According to several studies, couples who spend more time talking to each other have a higher rate of relationship satisfaction. You can engage in a “listening night,” during which you each take about 10 to 15 minutes to talk while the other person listens. It can sometimes be difficult to find time to talk and listen, especially if you have kids. Sometimes, you need a little outside support in the form of a couples therapy section. There are many options, so don’t be afraid to explore what’s out there. 

If Your Resolution Is To Cook More

A lot of people cannot justify going to the grocery store, spending money on food, and then taking the time to cook. Given that there are so many meal service kits and food delivery apps, it’s common for people to order food a couple times per day. Cooking at home has been associated with better diet quality, though. The first step to cooking more is to delete your food delivery app(s). Additionally, do not accompany your desire to cook more at home with a highly restrictive diet. Your plan should be to build sustainable, long-lasting habits by emphasizing what you enjoy. Make it a point to include colorful fruits and vegetables, lean proteins, legumes, and whole grains in your diet to help nourish your body. Not only does this approach foster balance, but also consistency and satisfaction.

If Your Resolution Is To Grow Fresh Food

Gardening can have powerful effects on your mental health and overall mood. It can also provide a sense of purpose and is a relaxing hobby. Research shows that growing your own food can lead to an increase of nutrient-dense fruits and vegetables in your diet. The increased availability and emotional attachment to the plants, plus a sense of pride and accomplishment are just a few of the reasons for this. If the weather permits, we encourage you to garden outdoors, as being in the sun and can increase vitamin D absorption and improve overall well-being. Digging and raking can also restore dexterity and strength, while also providing aerobic benefits. Essentially, growing your own food is one of the coolest things you can do as a resolution. The success comes in the form of deliciousness!

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If you are familiar with the content we post, then you know we laugh at the idea of a salad being a simple side dish. We direct the spotlight on the salad, allowing it to take center stage as the main course. You just need to pack it with plenty of cruciferous and colorful vegetables, heart-healthy nuts, savory beans, avocados, berries, and, most importantly, an incredible dressing. 

Make It Colorful

In order to make the perfect salad, you want to include as many nutrient-dense, filling ingredients as possible. If you can make it as colorful as possible, that is a bonus. The reason you want to include colorful foods, such as blueberries, purple cabbage, carrots, tomatoes, or bell peppers, is to diversify your antioxidant intake. This relates back to the concept of “eating the rainbow.” Eating this way not only ensures that you eat a wide range of fruits and vegetables, but also that you eat as many vitamins, minerals, and phytonutrients as possible. Continue reading to learn about other tips to make a great post-holiday detox salad. 

Start With The Greens

Greens will form the base of your salad, but you don’t have to be traditional with your choice of leaves. Some people enjoy crispy romaine, while others prefer the diversity of spring mixed greens. Kale makes for an excellent salad base, so long as you remove the thick stems and chop it finely. Arugula is a great choice if you water a peppery base, and shredded Brussels sprouts or cabbage work well as bases for slaws. The point is that green vegetables are some of the healthiest foods on the planet! Some people abide by the phrase, “The more you eat green, the more you get lean.”

Don’t Be Afraid Of Onions

Onions, garlic, and other members of the allium family, exhibit unique flavor profiles. They have a strong bite, but a lot of health benefits come with that intensity. For example, onions exhibit impressive anti-cancer, anti-inflammatory, and antioxidant properties because of their sulfide compounds. The same compounds that make your eyes tear up benefit your health! If you need to tame the intensity of onions, soak them in a little sea salt and lemon/lime juice. You can also crush up fresh garlic to incorporate into your salad dressing. Fun fact: crushing the garlic actually releases the health properties!

Bring Legumes To The Party

Legumes are naturally rich in fiber and protein, two things that help fill you up. When you add them to salads, they add a starchy creaminess that is very hard to replicate. In fact, you keep aiming for black beans, kidney beans, or garbanzo beans bite after bite! Most beans are naturally rich in soluble and insoluble fiber, in addition to resistant starch. Plus, several studies found that they exhibit anti-diabetic and anti-inflammatory properties. 

Dress For Success

Before you dig into your big bowl of greens, colorful vegetables and fruits, onions, and legumes, you need a proper dressing. You can go with a simple vinaigrette using olive oil, your favorite vinegar, and sea salt and pepper, or you can blend several ingredients into a dressing. If you prefer creamy dressings, consider blending avocado, cilantro, olive oil, lime juice, cumin, and salt and pepper. Once your dressing is ready to go, drizzle it over your salad, toss to coat all the ingredients, and serve. When ready to eat, you can top with some almonds, walnuts, cashews, or other nuts and seeds of your choice. 

We regularly publish salad recipes on our website. If you need inspiration, you can click here to view all of our salad recipes. It’s a useful resource that can help you if you’re ever in a pinch.

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