A crisp, hydrating salad featuring a medley of leafy greens and omega-rich chia seeds, finished with a lemon-olive oil vinaigrette. It’s simple, refreshing, and nutrient-packed—perfect as a light detox meal or energizing side.
Preparation Time
- Prep time: 10 minutes
- Total time: 10 minutes
- Servings: 2 (main) or 4 (side)
Ingredients
- 2 cups mixed salad greens (arugula, spinach, romaine, kale)
- 1 tablespoon chia seeds
- 1/2 cucumber, thinly sliced
- 1/2 avocado, diced
- 1/4 cup shredded carrots
- 1 tablespoon lemon juice
- 1 tablespoon extra virgin olive oil
- Sea salt and black pepper to taste
- Optional: 1 teaspoon apple cider vinegar or 1 tablespoon pomegranate seeds
Instructions
- In a large bowl, combine mixed greens, cucumber, avocado, and carrots.
- In a small bowl, whisk lemon juice, olive oil, salt, and pepper (add vinegar if using).
- Sprinkle chia seeds over the greens.
- Drizzle the vinaigrette, toss gently, and serve immediately.
Estimated Nutritional Value (Per Serving – 1/2 of recipe)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~160 kcal |
| Protein | ~3 g |
| Fat | ~12 g (mainly monounsaturated) |
| Carbohydrates | ~9 g |
| Fiber | ~6 g |
| Omega-3 ALA | ~2,500 mg |
| Vitamin K | ~100% DV |
| Folate | ~35% DV |
| Potassium | ~15% DV |
Health Benefits
1. Cardiovascular support
Chia seeds are rich in alpha-linolenic acid (ALA), a plant-based omega-3 that reduces inflammation and supports heart health.
Source: Li D. (2008). Omega-3 fatty acids and cardiovascular disease. Asia Pacific Journal of Clinical Nutrition.
2. Digestive and blood sugar regulation
The combination of fiber from greens, chia, and avocado helps improve satiety and stabilize glucose levels.
Reference: Jenkins DJA et al. (2002). Dietary fiber, glycemic index, and diabetes risk. The American Journal of Clinical Nutrition.
3. Bone health and detox support
Leafy greens like kale and spinach supply vitamin K, magnesium, and chlorophyll, which promote calcium balance and support liver detox enzymes.
Study: Booth SL (2012). Vitamin K: food composition and dietary requirements. Nutrition Reviews.
Kitchen Tips
- Let chia seeds soak for 3–5 minutes in the dressing for a gel-like texture.
- Use dark leafy greens (e.g., kale, mustard greens) for higher nutrient density.
- Add protein like chickpeas, hemp seeds, or grilled tofu to convert it into a full meal.
- Toss lightly before serving to prevent greens from wilting.
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