Can a Daily Salad Improve Gut Health & Lower Cancer Risk?

this is probably actually your your number one your favorite you this is a quiz do salad every day yes yes Comm vegetables commit to one salad every day right one salad every day you have to do that but I know you're very particular what what ingredients what needs to be in this salad this magic salad the main thing is to combine lettuce because you can't you can't just be spinach arugula it has to be lettuce and then because lettuce is has its own unique properties that is super important for the gut microbiome and then you have some cruciferous or other greens like a cruciferous green like arugula or bokchoy or baby Cale or and you could and Sprouts would be great that and I'm growing my own Sprouts now I have all these great Sprout machines that I'm timing in the kitchen so every two days I start start a new Sprout machine you know cool I got a guy for that there's a guy that goes to the farmers market and he a such cool Sprouts I you ever had onion sprouts yeah they're like pungent they're we mix so it's really great I'm growing them now in my kitchen anyway so you have you have your lettuce you have your um and you can have some spinach on there too but spinach shouldn't be more than a quarter of your spinach and swiss chard and beet tops shouldn't be more than a quarter of your intake because there's too much oxalic acid it shouldn't be an all spinach beet tops swis Char salad to but we want to include something um cruciferous if you don't like arugula then use Kale bok choy broccoli Sprouts but I'm putting today like I had on my salad I had arugula and I had broccoli Sprouts mixed with the Le lettuce and then I so anyway it was really cuz I know arugula is very high on like your Andy soring system it's it's super nutritious it's it's also super high it's the omega-3 fatty it's the um the itc's the isocyanides in the cruciferous family that have all these powerful anti-cancer effects okay so you have the greens the variety of greens right and then you have some of the onion family um so like red onion or shallots or scallions right cut up on that top of that and that's very important and then we put other things you like on there like tomato es whatever it is you want but the onion and the lettuce and the cruciferous family those are the three most important part and then you have a nut and Seed based dressing so instead of using oil a nutritarian diet uses some type of nut blend it into a dressing to put on the salad because you absorb 20 to 50 times more of the anti-cancer compounds in those Foods when you have a fatty dressing with it so you don't want to just eat it with plain vinegar on top you want to put the nut and Seed based fats on the on it thanks for doing another number on our list that was another number that's three where it says a nut and Seed based dressing a nut and Seed based dressing yeah right so my two favorite um people should know a couple of recipes that they love a go-to dressing my go-to dressing when I'm in a rush I had today for lunch was tomato sauce with a little tomato paste you know what I did to flavor it more I put in Black fig vinegar I mashed in some almond butter with a fork and I took some of our Thai curry sauce that we sell the drct from Tha curry sauce and I took a spoonful of that in there mixed it in there too what would you call this dressing just a mush MH of what I like you have to come up with something better than that Thai curry sauce tomato sauce tomato paste almond butter and fig vinegar it's like an a curried almond dressing yeah really good yeah with the tomatoes and the scallions and the Sprouts it was just phenomenal oh I put I put um soybeans I put fresh the soybeans I cooked myself in the crock pot cop in in pot or crock pot I used the insta pot and the crock pot really use both I may yeah I use the yeah because I use both right CU I'm in a sometimes I'm just it's easier for me to like turn it put in a regular crock pot and just let sit there for six hours cuz I'm leaving that I don't want to you know what I mean come back whatever yeah so do you want to rank my salad that I had today what do you have okay so I did butter lettuce Roma I always put in red cabbage for my cruciferous beets carrots uh corn garbanzo avocado and then I try to Sprouts on top normally but I ran out today and then I have I do a creamy mine's always like a variation of a narian Caesar so like a cashew base um I add a tiny bit of Dijon I love to add a little bit of vinegar in there so like rice vinegar red wine vinegar to give it a little bit of acidity but it's always like a cashew based dressing it's just chef's kiss to me cool yeah and I I'll make my do pass a test though um well I if you're making a cashew past dressing I want you remove some of the cashews and put in some hem seeds or some other seeds so you have the a little bit of contrast between the high Omega 6 nut and the omega-3 nut so I would and like I I make my orange cashew dressing now I put some I'll put a I'll remove some of the cashews and put a little hem seeds in with it so maybe you know 2/3 cashews one3 heem seeds I'll blend that with the naval peel Naval oranges and the blood orange vle and lemon yeah that's a good one and then I'll take sesame seeds I'll take the unhold sesame seeds the brown or black and I'll toast them in a pan just so they start to give some Aroma off the pan maybe for 90 seconds and I'll take those toasted sesame seeds and blend them in with the cashews and I both don't forget I put the blood orange vinegar with the oranges and the lemon it tastes so great and then they left half of the sesame seeds over on the side so when I put the salad and I put maybe some Tomatoes or strawberries or mandar and orange slices in the salad I can sprinkle some sesame seeds on top of the salad as well um so I have which I'm chewing very well you talked about this like Optimal range of seeds though so having the hemp and breakfast and lunch is good and let me tell you I don't like the way hemp seeds taste in my Caesar dressing so I just put a little bit and but is that little bit enough to make a difference and to move the needle Yes actually a little bit of flax seeds makes a big difference a little bit of hem seeds makes a difference a little bit of Bean with the meal makes a big difference did you have a little bit of Bean with that meal I had I had little soybean and and chickpeas on my salad today sometimes I put black lentils on the salad sometimes I put but even one or two table tablespoons of beans and I put frozen peas sometimes too but even a table even one tablespoon of peas or lentils or beans makes a big difference with the protein content and nutritional content of that meal wow so a little bit of nut a little bit of Bean with your vegetables with lunch and a little bit of bean and a little bit of nut and a little bit with your vegetables for dinner makes a huge amount of difference with your ability to assimilate protein as you get older and to and to make and make for a longer lifespan yeah beans also are so good for your and have you know their resistant starch they are really really good for a myriad of effects it's it's crazy now this this diet is you know that we've figured out to be the foods that are most protective against cancer winds up being the foods that give you the best protection in your gut for the gut lining also the foods best protects for the brain it's the same foods that are good for one disease or best for the other disease other yeah yeah you would like this conversation we talked about this on the member happy hour once a month we get together you know because you host them um for our members and one person was saying like he knows about all these principles he's really educated in nutrition but he really works long hours and he waits till he gets home and then he has this huge meal and he just doesn't know how to eat so that he gets all of these different nutrients from all of these different foods and I said the very best thing you could do is pack it in one big salad like there is so much you could pack in that all lines with so many of your principles almost all of them with just that salad yeah the salad and then but people get got the mushrooms in so they get the mushrooms in the soup or the or make a soup once a week and put the mushrooms in the soup or make a stew or make some I put cooked mushrooms in my salad all the time and it's delicious