You know what’s perfect for hot weather? A simple, refreshing salad with minimal ingredients and minimal effort!
I live in Portland, OR where it is forecasted to reach over 100 degrees Fahrenheit for three days in a row this week! That’s wild for a place that hardly sees 100 at all. And did I mention we are supposed to break the all time record EVER for Portland of 107 degrees??
This salad is just what you (and I) need to beat the heat in style!
I actually can’t take credit for this creation. It was a team effort between myself and a good friend who is currently on his journey to becoming a naturopathic doctor (hey, Zach!). He comes from a family of good cooks and I’m amazed by his ability to turn something so simple into a delicious dish.
Salad & SIBO
Raw veggies have gotten a bad rap in the SIBO community. Some practitioners have mentioned that raw foods are more difficult to digest. While this can be true for some (especially those with excessive burping after meals), for many, salads are a simple and nutritious way to eat leafy greens.
There was a time in my SIBO journey when I was eating solely cooked veggies. I had heard that raw veggies were difficult to digest and I took it to heart (hellooo type A perfectionist personality). But what I now realize is that it is all about balance. It is more time consuming to cook veggies than eat them raw. That left me eating fewer veggies than ideal and likely delayed my recovery. It wasn’t until I learned in my master’s in nutrition program that we get different nutrients from veggies when they are raw versus cooked, that the light bulb really came on! We need both!
I recommend finding a good balance for yourself between raw and cooked veggies. This may change throughout the year- for example, more raw in the spring and summer and more cooked in the fall and winter. On average, I would say I consume about 50% raw veggies and 50% cooked.
- 6 outer leaves red (or green) leaf lettuce, chiffonade cut
- 2 teaspoons extra virgin olive oil
- 1 teaspoon apple cider vinegar
- 1 teaspoon lemon juice (For a time saver, use this bottled lemon juice)
- ⅛ teaspoon freshly ground black pepper
- ⅛ teaspoon sea salt + more, to taste
- Chop lettuce leaves and add to a bowl. In a small mason jar with lid (you can also use a small bowl), add all dressing ingredients and give it a shake or stir. Pour dressing over lettuce and toss. Taste test and adjust seasonings, if desired.