This is the Spira Farms newsletter. Were a group of people so in the weeds of microgreens we see nothing else. Hello? Anyone else out there? 🧐
Today we are going to talk about 👇
- Creating the perfect salad 🥗
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The Perfect Salad
I have been on the hunt…🦌
For MY perfect salad that I could take with me anywhere 🎯🥗
The purpose for my salad was to be incredibly well rounded for nutrition and to make sure it actually made me full. Otherwise the hanger comes out 🤬
We’ve been a way from home, whether is meeting chefs, working on the farm, or driving the greens to your door. We needed to make sure we had enough food on hand to survive until dinner..
Otherwise 💩hits the fans… and we’ve got a lot of fans.
What Made the List
Would you believe it that microgreens made the cut? 😂
We always use microgreens for all of our leafy greens in the salad. Usually mixing it up depending on what we have available.
In the salad we also include:
Hard Boiled Eggs 🥚
Hemp Hearts 🌱
Why do these ingredients make the perfect salad?
Lets get technical 👇👇
First off, were going to use the microgreens to cover a variety of nutrients. They will be providing the vast majority of Vitamins A,E,C,K and I plan for them to bring along antioxidants, anti-inflammatories and magnesium. 🌱
Microgreens are going to do more than the above, but those are the things that I personally am looking for. 🔬
You can custom-design this fortunately:
Note – Just sharing my favorite reasons to eat the greens nutritionally.
Broccoli -Vitamins A,E,C,K, anti-inflammatories
Beet – Anti-oxidants
Sunflower – Magnesium, Protein, anti-inflammatories, B1,B2,B3
Red Acre Cabbage – Vitamins A,E,C,K, anti-inflammatories, antioxidants
Kale – Vitamins A,E,C,K, anti-inflammatories, iron
Peas – Magnesium, Protein, anti-inflammatories
Arugula -Vitamins A,E,C,K, anti-inflammatories
Cilantro – Vitamins A,C,K, heavy metal removal
Basil– Vitamins A,C,K
Salad Mixes – Vitamins A,E,C,K, anti-inflammatories, antioxidants
Notice that there can be quite a bit of overlap? All varieties of greens will be better or worse in some ways compared to one another. Broccoli has WAY more sulforaphane than anyone, and Red Acre Cabbage has WAY more Vitamin E.
They are all pretty good at what they do. I don’t get too deep into those numbers.
Completing The List
Microgreens are bringing a lot of the vitamins and minerals, the salads already a powerhouse 💪💪
I’ve added the rest of the selection today because they bring about something that I didn’t have in the salad.
Let’s start with Chick Peas
They are bringing about a few new things, such as Vitamin B6, Copper, Plant Fiber and Protein.
The plant fiber and protein are huge for me. I want to feel full after eating. I live my life walking around just to minimize my hanger. Chick Peas really did the job in a healthy way. 🧘
My favorite way to prep it is to throw a can in a bowl (after rinsing), add a splash of olive oil, a tablespoon or two of garlic salt (or just salt). I then just throw the whole thing in the air fryer for 5-6 minutes, shake it, and then run it again for 5-6 minutes. They taste AMAZING. 🤩
Next up! The Trusty Hard Boiled Egg 🥚
I love how easy it is to prep, stores well cold, and is easy to eat cold. It’s also another element of the makes me feel actually full.
Hard Boiled Eggs bring about a combination that isn’t super common but very necessary: a source of iodine, vitamin D and protein.
Vitamin D is incredibly necessary, and yet not super available in our foods. I love that eggs are a great source for them. 🌞
Iodine – where do you get yours from? This stuff is not super common but incredibly necessary for our thyroid to function. As someone who has a hypo-thyroid, I really care about my iodine sources. Eggs were an easy way to do that. ❤️🩹
What the heck are hemp hearts? 🤔
Hemp hearts are, the deshelled hemp seeds. You can literally sprinkle them into your salad. It kind of visually resembles garlic on garlic bread to me. You don’t really notice it, but this stuff doesn’t really have a flavor.
Hemp hearts are added in for one O-MEGA reason – Omega-3’s and Omega-6’s. You need these because your body cannot produce them on their own, and they are a part of many vital functions for our body. 💪💪
Runner up here – Chia Seeds. They are also great for their Omegas.
That’s the completed salad!🥗
What do you think? Room for improvement? Perfection? 🤩
Ultimately, it does the job for me. Hopefully it does the same for you!