This is a quick and simple way to get in a large amount of your epinutrient-rich foods for the day and is my go-to breakfast and lunch combo. You can absolutely customize this to accommodate what you have in your fridge—I’ve included a base template below, before the actual recipe, so that you can see the method behind the madness and make sure your version hits your basic targets. It matches perfectly with this epinutrient-dense Tahini-Lemon Dressing or a healthy home-made dressing of your choice.
Epinutrients in this recipe for optimal health & longevity:
Methyl donors: kale, spinach, red bell pepper, carrots, cabbage, sunflower seeds, thyme, parsley, rosemary, sage, dill, oregano, salmon, chicken, pork, tofu, garlic
DNA methylation adaptogens: kale, spinach, red bell pepper, carrots, cabbage, sunflower seeds, pumpkin seeds, berries, extra-virgin olive oil, thyme, parsley, rosemary, sage, dill, oregano, salmon, chicken, pork, tofu, tempeh, coconut oil, garlic, lemon
BASIC TEMPLATE
- 5 cups of vegetables in total:
- 1–2 cups dark leafy greens
- 1–2 cups cruciferous vegetables
- 1–3 cups colorful vegetables
- 1/2 cup seeds
- 1/2 cup berries
- 2 cloves garlic, minced
- 1–2 teaspoons dried herbs or 1–2 tablespoons fresh herbs (e.g., sage, thyme, oregano, rosemary, dill)
- 3–6 ounces protein of choice (e.g., salmon, chicken, pork, or if you’re vegetarian or vegan, organic tempeh, organic tofu, or your cooked bean of choice)
- 2 tablespoons extra-virgin olive oil and a squeeze of lemon
Adapted from YOUNGER YOU by Dr. Kara Fitzgerald, courtesy of Hachette Book Group
Longevity Rainbow Salad
Ingredients
- 1 cup Kale chopped
- 1 cup spinach chopped
- 1 cup red bell paper chopped
- 1 cup carrot chopped
- 1 cup purple cabbage chopped
- 1/4 cup raw sunflower seeds
- 1/4 cup raw pumpkin seeds
- 1/2 cup berries such as blueberries, raspberries, or strawberries
- 2 tbsp. home-made dressing see our Tahini-Lemon dressing here: https://www.drkarafitzgerald.com/recipe/tahini-lemon-dressing/
- 1 tbsp. coconut oil or avocado oil
- 3-6 oz Wild salmon
- 1-2 cloves garlic minced
- 1 slice Lemon
- Salt and pepper to taste
Instructions
- Mix vegetables in a large glass container. Top with seeds and berries.
- For the salmon, heat coconut oil on medium heat in a sauté pan. Add garlic and cook for 2 minutes.
- Add salmon and cook on one side for 3 to 5 minutes until lightly brown, then flip and cook another 3 to 5 minutes until thoroughly done.
- Squeeze lemon on top and serve alongside salad.
- Mix salad with Tahini-Lemon Dressing (recipe here: https://www.drkarafitzgerald.com/recipe/tahini-lemon-dressing/). Or pack the dressing in a side container and take your salad with you.