I was inspired to finally post this after a conversation with my cousin Jill this afternoon, who is embarking on her own 42-day Nutritarian Challenge TODAY! BEST OF LUCK to you cuz! <3
So, after wanting to do this forever, here is my first post to describe how I do salads. It’s a lot of work for a salad, but they last 5-7 days in the fridge, so if you make enough you’ve got food for a whole week.
I swear, if you just have a smoothie for breakfast…the way I’m going to describe the salad below makes enough food for a whole day. Imagine eating a green smoothie plus a huge salad and being full for the entire day.
This has been a big secret of my success with the Nutritarian lifestyle.
How Not to Count Calories Anymore
If you eat this way most days (easy to do if you make enough when you have time) having a few cheat meals here and there does NOTHING to your waistline. It’s like it never even happened.
The first time I did this 2 years ago, I remember eating Nutritarian for several months, and then one day eating a huge bowl full of regular white flour pasta with butter and parmesan cheese and the scale didn’t even move the next few days a BIT.
The key is to make 90-95% of your intake be Nutriarian; the rest will take care of itself.
But to not be affected by “off” meals here and there is such a great feeling instead of the typical diet feeling of “Oh my god I’m STARVED and if I have even 50 extra calories, I’ll gain half a pound.” I know, I’ve been there before!
Eat the Nutritarian way, and you’ll never have to count calories and you’ll ALWAYS be happily full! Not to mention losing cravings and getting to your goal weight. Guaranteed.
So this is the salad I’ve been making for a long time and I swear by it. I actually call the salad part my Kitchen Sink Salad, because I just put whatever I have at the house in and it’s always good. It’s got so many diverse ingredients and can be made an infinite amount of ways.
How to Make A Nutritarian Salad:
- Step 1: Add lots of different G-BOMBS together in a huge bowl. (Recipe below, or just use whatever you have in the fridge and pantry)
- Step 2: Chop the salad into teeny, tiny pieces. (Use the bowl I show below for ease. Chopping gets tiresome)
- Step 3: Add Nutritarian dressing, if desired. (Some plain avocado, lemon juice, vinegar or any other homemade Nutritarian dressing)
- Step 3: Use a huge mixing bowl (yeah, like the BIG kind you use to mix cake batter) and add 4-6 soup ladles full of salad (seriously, it’s a lot I know, but volume is the key to this lifestyle).
- Step 4: Eat the salad with a large soup spoon, it’s easier and faster. Veg out in front of the computer or TV and eat as much as you can. Try to eat the whole thing. Eat until you can’t fit any more in your stomach. Drink water after.
The Bowl That Makes It All Easier
I bought this bowl right when I started on this Nutritarian path a couple years ago and it hasn’t failed me yet.
It’s the Good Grips Salad Chopper Bowl from OXO. It’s a super sturdy, and has a double pizza cutter tool that does the hard work. It makes it so much easier to chop your salad and it’s way safer as well. Plus no mess all over a cutting board. You can grate veggies and tear your lettuce right over the bowl, then chop it for a few minutes and voila! You’ve got a perfect salad.
The best part about it is, it allows you to eat a LOT more salad at a time. That’s why I love it. You can get a lot closer to Dr. Fuhrman’s recommended pound of greens a day using this bowl. And you can count on not being hungry after a salad like that.
Even use it to chop veggies for other meals as well, it doesn’t have to be used just to chop salads! Think eggs for egg salad, onions for a meatloaf, etc.
I also think the handle of the chopper is much more comfortable than holding a knife and doing it by hand, so it’s great for someone with sore joints or fatigue when chopping.
And I have been able to make salads with store-bought lettuce that will last for a FULL 5-7 days after I make it, when covered with plastic wrap and foil.
Note: If you make a salad with fresher lettuce, you may get more juices from the chopped lettuce, which I don’t prefer myself.
What Are G-BOMBS?
G-BOMBS is an acronym/mnemonic device that Dr. Fuhrman uses to help us remember the foods that we need to make sure to eat every single day. If you eat all of these and nothing else, you will be eating a perfect Nutritarian diet.
- G = Greens (any type of lettuce, higher nutrient density the better, kale, watercress, etc)
- B = Beans and Legumes (any type at all, no salt variety if canned, or homemade is best, 1/2-1 cup per day)
- O = Onions (a great anti-cancer fighting food, unlimited)
- M = Mushrooms (another great anti-cancer fighting food, cooked, unlimited)
- B = Berries (any types of berries, unlimited)
- S = Seeds and Nuts (any type of raw nuts or seeds, in moderation, 1 oz per day)
You can also have an unlimited amount of any other type of vegetable, unless it’s a starch like potatoes, which should be limited to 1 serving per day.
Grains are allowed on a very limited basis, 1 serving per day or less. None during the first 6 weeks, if possible, to get your body acclimated to the massive amounts of nutrients you’ll be getting from the vegetables.
And of course, in order to prepare any of these foods, no oil, salt or sugar should be used.
I can tell you, from the middle of my 4th week on my own 6-week challenge, that you do actually start to adjust to a lower level of salt in foods, after a difficult first few weeks of hating there not being any.
Alright, with that rather lengthy introduction to this salad, without further ado, here is the recipe!
- 2-3 hearts of romaine
- ½ head radicchio
- 1 cup raw broccoli slaw
- 1 orange bell pepper
- 1 yellow bell pepper
- ¾ cup carrots, shredded
- 1 can no sodium corn, or 1 cup frozen thawed corn
- 1 can no sodium black beans
- 5 ounces mushrooms, any variety, water sauteed
- ¼ cup hemp seeds, raw, unsalted
- ¼ cup walnuts, raw, unsalted, chopped
- Orange Cashew Dressing (recipe link below, unlimited quantity)
- Add all ingredients, except the dressing to your large OXO bowl and chop until fine, as desired.
- Using a large mixing bowl as a serving size, add 4-6 ladle fulls of salad to your bowl, drizzle with desired amount of dressing and enjoy.
- Find Dr. Fuhrman's dressing recipe here: Orange Cashew Dressing
I will love to have all this healthy recepies
Per Dr. Fuhrman, mushrooms should only be eaten cooked:
Regular consumption of dietary aromatase inhibitors is an excellent strategy for prevention, and it turns out that even the most commonly eaten mushrooms (white, cremini, and Portobello) have a high anti-aromatase activity.21 Keep in mind that mushrooms should only be eaten cooked: several raw culinary mushrooms contain a potentially carcinogenic substance called agaritine, and cooking mushrooms significantly reduces their agaritine content.22-23
Thanks for the comment, Andrea and I did know that. I have no idea why I wrote raw in there! <3 Will make the change now. THanks!
Hello, This is a fantastic quick recipe, thank you for the detailed recipe for the thorough blog post.
SO welcome Daron! Thank you!!
I would like to consider the opportunity of saying thanks to you for your professional advice I have
enjoyed going to your site. We’re looking forward to the particular commencement of
my school research and the overall groundwork would never have been complete without checking
out your blog. If I could be of any assistance to others, I might be thankful to help through what I have
discovered from here.
It’s odd that you mention using the tool to cut up eggs and onions for meatloaf when Dr. Fuhrman recommends a vegan diet.
Weird I know right? But check the date on this post…it’s from 6 years ago. :) It’s just an old post…so you’ll see some of that stuff from my earlier years :D