health, happiness, and earth friendly thoughts to improve your life :)

Quick and Easy Summer Salad

on July 9, 2012

This salad takes only 5 minutes to prepare and costs about $2-3 per person.

Quick and Easy Summer Salad

Prep Time: 5-10min

Serves: 4


1 bunch of spinach

1/4 C. of raw pumpkin seeds

1/4 C. of dried cranberries

2 oz. goat cheese crumbled

12 oz. of left over grilled steak

1/2 C. of balsamic vinaigrette




“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” Dr. Ann Wigmore

This statement hopefully should encourage you to take a closer look at the types of foods you’re using to fuel your body. Here are some interesting things I found about the ingredients in Rio’s “favoritest” summer salad.

  • Spinach is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids. It’s also beneficial for gastrointestinal health, heart health and brain function! Popeye was all over it.
  • Cranberries are full of antioxidants! These are important for protecting our cells from free radicals. It is also key in lowering LDL (bad cholesterol), and raising HDL (good cholesterol)!
  • Pumpkin seeds are amazing. I just have to say that if you can start incorporating these tasty seeds you will definitely reap awesome benefits such as overall improved prostate health, improved bladder function, guard against depression (tryptophan), lower the risk of osteoporosis (zinc) , increases joint health, prevention of kidney stones (calcium oxalate), prevention of parasites, lowered cholesterol, and prevention cancer. On top of all of that, one 1/2 cup serving contains 92% of your Magnesium for the day.
  • Goat cheese is a little lower in fat and calories than some cow cheeses as well as higher in protein. It can be easier to digest for those experiencing some level of lactose intolerance. Goat cheese also contains tryptophan, phosphorous, riboflavin, B2, potassium, vitamin A, niacin, selenium and copper.  It is a delicious spreadable cheese!

Enjoy your salad with someone you care about and know that you are improving their health with every bite.

From the Green Earth kitchen to yours,



One response to “Quick and Easy Summer Salad

  1. Corrin says:

    Can’t wait to add some pumpkin seeds to my salads

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