Strawberry MicroGreen Salad

Microgreens are tiny leafed vegetables that are harvested when less than two inches tall. They are not sprouts but are grown from tiny plants seeds such as radish, broccoli, beets….

They have remarkably intense flavor and high levels of vitamins and minerals. Pair this salad with a piece of lean meat for an excellent, light meal. I sometimes add cold brown rice for crunch (short grain). Servings: 4

Here’s what you need:

•1 cups organic microgreens  2 cups organic mesclun (field) greens

•1 cup sliced strawberry

•strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon agave nectar, 1 teaspoon olive oil, dash of salt and pepper – blended)

•1/4 cup chopped walnuts or crushed raw almonds

1.Toss the microgreens and greens with strawberries and dressing. Sprinkle with walnuts or crushed raw almonds. Add one of the proteins (2-3 ounces): salmon, free range grilled chicken, sesame tofu, 1/2 cup black beans, flank steak, buffalo, white fish, scallops, grilled shrimp

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

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Menu:

• All Natural Turkey Sandwhich   vs  Processed Turkey Sandwich
• Organic Apple vs Pesticide Apple
• Vitamin Water vs Same

Whole Foods Total Cost of Lunch  $ 4.75

Cost of Sandwich From Whole Foods $2.44:

In Store Farm Fresh Baked Turkey  $10.99 lb.    So $10.99/16 ounces = $.69 per ounce .   Lets use 2 ouncessince that’s what your local sandwich chain would use.     2 x $.69=  $1.30

Eziekiel Bread $ 3.99 loaf.  So 1 slice = $3.99/20 slices = $.20 per slice.  Lets use 2 slices. However, you could make an open face sandwich for less calories with almost the same nutrition.  2 x $.20= $.40

Organic Spinach $ 3.69 a bag.  So 1 spinach leaf = $ 3.69/89 leaves aprox = $ .04 leaf.  Lets use 5 slices instead of lettuce which has minimal nutritional value.   5 x $ .04 = $ .20

Organic Avocado $ 2.49 avocado.  So 1 slice avocado = $2.49/15 thin slices = $ .17 slice.  Lets use 1 slice since its got alot of taste. 1 slice = $ .17 cents

 Whole Foods 365 brand  Organic Honey Mustard $ 2.99 bottle.  So 1 tsp = $ 2.99/50 = $.06 tsp.  Lets use 2 tsp (1 tbsp).  $ .12

Organic Tomato  $ 2.49 lb. 1 tomato = $2.49/3 tomatoes = $.83.   Lets use 2 thin slices which will be approx. $ .25

 Cost of Organic Apple  $.72

Cost of Vitamin Water $ 1.59

Grand Total: 4.75

Local Chain Total Cost of Lunch $ 6.67

Average Cost for 6 inch sandwhich      $ 3.99

Note: processed turkey, pesticide veggies, refined wheat bread (NOT wheat just colored brown, thats all it is.  So, don’t think it is really healthier because honestly it’s NOT.  Lettuce which is just water and usually honey mustard is loaded with chemicals and mayo.

Average cost of apple    $ .99

Average cost of Vitamin Water $ 1.69 

Grand Total: $6.67

Summary:  First, preparing your own food pays off.  Secondly, you can’t really compare the nutrition value since the whole foods sandwich is void of chemicals and is packed with  more fiber and nutrients. 
So, before you think eating healthy is expensive.  Think again.

Some more tips:

• buy frozen organic veggies
• buy only the necessities and the store brand ( Trader Joe’s, 365 whole foods brand)
• buy in quantity and look for sales, coupons etc
• buy all your cleaning supplies, etc…at a bargain store i.e. BJs
• Alot of the wholesale clubs are carrying organic brands.  Remember to read labels.  Organic means nothing in terms of fat or sometimes isn’t really organic.