Chopped Salad for Better Nutrition

Chopped Salad

My Aunt Bridie and Uncle Frank from Galway, Ireland introduced me to the chopped salad this spring. I’ve always loved salad and never thought that a salad could be so delicious and magical, so boy was I surprised when I ate their chopped salad.

Here’s the most exciting part: a chopped salad delivers far more nutrition than a regular salad. The reason is by chopping it you make more of the nutrients available for your body to absorb. When we chew salad we do a woeful job of actually tearing it apart enough to glean all the nutritional benefits.

The other reason why this chopped salad is more nutritious is because of the big variety of greens, sulphur based, and colorful veggies you’ll be getting which is right in line with the highly regarded advice by Dr. Terry Wahls on how to eat for your health.

Here is my version of it. I hope you love it and please let me know your feedback in the comments or on Twitter or Facebook.

Chopped Salad Recipe

Because this is chopped up fine, it is almost like a very coarse pesto.You can make this ahead of time and keep it in the fridge for a couple days. When you have a salad, just spoon out some of this onto your lettuce/greens of choice, and enjoy! For larger batches just multiply the recipe time 2, 3 or more. When chopped up fine, this is almost like a very coarse pesto.

Chopped Salad Ingredients

  1. 2 Kale leaves or other greens like spinach or chard.
  2. 1 carrot
  3. A Few Slices Red Onion
  4. 2-3 Red Cabbage leaves
  5. Fresh basil leaves (grow some yourself in a window and you’ll always have some on hand)
  6. 1 clementine or small orange
  7. 1 Tbs slivered almonds and/or walnuts
  8. 1 clove garlic

Additional Optional Items

  1. Raw Sweet potato
  2. Celery
  3. Red or green pepper
  4. Cilantro
  5. Sprouts
  6. Beets – cooked
  7. Olives
  8. Anything else that you like that is either green, colorful, or in the onion or cabbage family.

Chopped Salad Instructions

  1. Finely chop all ingredients. I highly recommend using a food processor. This is the one I love and use: Breville BSB510XL Control Grip Immersion Blender. It is so worth it to own one of these tools!
  2. If using a food processor, I recommend chopping the light weight stuff first – basically the greens.
  3. Then add in the rest of the ingredients and chop until finely/coarsely blended.
  4. Serve over your favorite lettuce with a small amount of balsamic dressing. This is my favorite: Olde Cape Cod Balsamic with Olive Oil Vinaigrette & Marinade Dressing 16oz. (Package of 2)


Please Share

Please let me know your feedback on this and any variations you add to make it different and more fun!

Thank you in advance for sharing with your friends! Hope to hear from you in the comments, on Twitter or Facebook!


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  1. […] with a cup of your favorite broth on the side, and a chopped salad. If you’re not Paleo, of course you can have this on some bread. You can also make some Paleo […]