Build Your Own Big Ass Salad

Build your own BAS (if you are doing OMAD and want everything in one big ass bowl). You can get creative and use some of the beans, some of the fruit, and some of the nuts or seeds while making the dressing.

Main Lettuces

At least 2 cups

Arugula (Rocket)

Watercress

Spinach

Kale

Chard

Added Lettuces

1 cup or more as desired

Iceberg

Endive

Butter lettuce

Romaine

Collard greens

Turnip greens

Beet greens

Radicchio

Nuts and Seeds

¼ Cup

Almonds

Pistachios

Walnuts

Cashews

Pecans

Macadamia

Brazil (only 4 per month)

Hazelnuts

Peanuts

Sunflower Seeds

Pumpkin seeds

Beans

1 can

Chickpeas

Lentils

Kidney

Black beans

Soybeans

Pinto beans

Navy

Vegetables

2 cups total (minimum). I do ¼ cup of at least four items

Cucumber

Tomato

Carrot

Onion

Mushroom

Avocado ½ no more than 1 per day

Bell pepper

Broccoli

Black Olive

Purple cabbage

Bean Sprouts

Corn kernels

Diced Radishes

Celery

Cauliflower

Green olive

Artichoke Hearts

Snap pea

Garlic

Yellow pepper

Alfalfa sprouts

Beets

Cabbage

Peas

Jalapenos

Zucchini

Dill Pickles

Pepperoncini

Oregano

Microgreens

Fruits

You will need 1 cup of berries and 2 cups of other fruit.  You can use them in your salad or make fruit dessert. 

Cranberries

Apple

Orange

Raspberry

Grape

Blueberry

Blackberry

Grapefruit

Pineapple

Pomegranate

Mango

Strawberry

Watermelon

Papaya

Cherry

Kiwi

Raisins

Grains

1 ½ cup cooked

just james grains

Spices

Cinnamon

Sage

Peppermint

Turmeric

Basil

Cayenne pepper

Ginger

Fenugreek

Rosemary

Garlic

Black cumin, ground

Cumin, ground 

Example BAS OMAD One Bowl

2 Cups Arugula (Rocket)

1 Cups Iceberg

¼ Cup Almonds

1 Can Chickpeas

¼ Cup grape Tomatoes

¼ Cup Carrots, chopped

¼ Cup Onion, diced

¼ Cup colored bell peppers, chopped

½ Cup dried cranberries

½ Cup raisins

1 small button Mushroom

1 ½ C best grains

1 Tbs Flaxseeds, ground

Dressing:

¼ Cup water or best veggie broth 1,2,or3 more if needed or desired

¼ Cup lemon juice

¼ tsp turmeric

¼ tsp pepper

1 clove garlic

½ inch ginger

5 dates

1 tsp Dijon mustard

¼ tsp black cumin, ground

½ tsp cayenne pepper

Liquid aminos if desired