Nutrient Dense & Calorie Dense, Sustainable Energy-Generating Salad For Your Lunch Box

variety salad

Salad is the most overlooked type of food, that we all have a love-hate relationship with. But here’s the thing, salads aren’t always that healthy. Yes, there might be a lot of food in a salad, especially vegetables, yet, without some healthy fats and good source of proteins, there will be very little or no calories in that bowl of salad. No wander when it comes to “salad as a main meal”, most of the people will give you a kind of reaction like… “Really? Salad? Your Lunch?? It is not filling and you are just going to wind up hungry 30 minutes later!”

Or on the other hand, even worst, most of the people will pour in instead of drizzle, with lots of unhealthy mayonnaise or unhealthy type of salad dressing in order to make it taste better… The one thing that makes them most unhealthy is the dressing and main protein source you choose to put on it. After all, life is a matter of choice. Lots of salad dressings have added sugar such as high fructose corn syrup, soybean oil and other not so good things. So, how do you make your salad dressing or salad overall more healthy or “clean” and avoiding common salad mistakes?

Below are recipes from Dr. Joseph Mercola, an alternative medicine proponent, osteopathic physician, and web entrepreneur, and Georgia Johnson, a food writer, recipe developer and lover of all things cheese. Both well-known person will show you how to fix the hate and ‘what ifs’ and fall in love with your bed… of leaves. 🙂

Nutrient Dense & Calorie Dense Energy-Generating Salad [Version 1: Seafood]

Nutrient Dense & Calorie Dense Energy-Generating Salad [Version 2: Grass-fed Beef]

Easy Asian Beef & Bean Chilli Lettuce Wrap


Author: Dr. Joseph MercolaGeorgia Johnson

Serving: 4


  • 12 leaves lettuce (iceberg, romaine, Boston or green leaf)
  • 2 pounds ground grass-fed beef (17% fat)
  • 2 cups chopped onions
  • 2 tablespoons minced garlic cloves
  • 1 medium jalapeno chili, ribs and seeds removed, minced
  • 1½ tablespoons chili powder
  • 2 teaspoons ground cumin
  • 7 whole tomatoes, crushed
  • 2 cups of tomato sauce
  • 1 ½ cup kidney beans, drained and rinsed
  • ¼ cup plain yogurt
  • ¼ cup grated grass-fed cheddar cheese


  1. Gently rinse lettuce leaves and pat dry, careful not to tear them. Set aside.
  2. Heat a heavy 5-quart pot. Add the ground beef. Cook, stirring and breaking up meat, until browned. Drain excess fat, leaving a small amount to cook onions in.
  3. Add the onions and cook for about 5 minutes. Add the garlic and jalapeno; cook until just tender. Stir in the chili powder and cumin. Continue to cook until fragrant, about 1 minute.
  4. Stir in the crushed tomatoes and the tomato sauce. Simmer for about 30 minutes.
  5. Add the beans and continue cooking, uncovered, until meat and beans are very tender, and chili is thick, about 30 minutes more. Serve in small bowls. Garnish each bowl with 1 tablespoon each yogurt and cheddar cheese.
  6. Spoon meat mixture into a medium bowl and place on a large serving platter. Arrange lettuce leaves around the bowl and serve.
  7. Enjoy!


Key Benefits of Grass-fed Meat

Animal meat especially those of high-quality, unprocessed are extremely healthy and is among the most nutrient dense food in the world. Nutrient dense because:

#1 Animal meat/muscle meat (steaks, roasts, ground beef, etc) is high in an amino acid called methionine. Methionine is essential, meaning we can’t synthesize it in our bodies and must consume it in the foods we eat. We need it to build muscle and maintain health. But our methionine intake must be balanced with enough glycine, another amino acid. Methionine in the absence of glycine can be described as “inflammatory.” Glycine is most abundant in connective tissue, bones, and gelatin. In addition, animal meat contain high biological value and high quality protein and its protein is more complete, contains more essential amino acids and easily digestible as compare with plant food source.

#2 These amino acids repair and build all your body’s protein structures, including your cells and enzymes. Animal protein such as eggs, yoghurt, red meat (beef, lamb, bison, venison, and pork) and poultry (chicken, turkey, duck) are top natural protein source that are highest in branched-chain amino acid (BCAAs), the three of the essential amino acids (valine, leucine, and isoleucine), the most highly anabolic amino acids. The bottom line is that consumption of animal protein leads to increased lean muscle mass. 

#3  A 100 gram portion (3.5 ounces) of raw ground beef contains large amounts of Vitamin B12, B3 (Niacin), B6, Iron, Zinc, Selenium and plenty of other vitamins and minerals. Good quality animal protein meat source contains up to 5 times as much Omega-3 as meat from unethically raise animals. The active forms of Omega-3 (DHA and EPA) that are readily absorb by the human body are found primarily in animal foods. The body is in fact inefficient at converting ALA (the plant form of Omega-3) to the active forms of Omega3, that is , the conversion of the short-chain n-3 ALA found in plant foods like flax and walnut to DHA is extremely poor in most people.



If you want more anti-inflammatory, sustainable energy-generating foods recipes like this one, or you want to get on track to a healthier eating lifestyle to take any confusion out of the equation, follow my blog!

Remember, Your Energy Matters! –KayChong

About: Kay Chong is currently an energy-based food, constant jet-lag recovering & healing food researcher,blogger, healthy eating lifestyle strategist, and a community pharmacist. Kay shares healthy, healing & recovering food recipes, energy boosting food recipes for flight attendants who travel frequently across different time zones and combating with constant jet lag health issues every day. Every recipes that Kay choose, she will make sure that all the ingredients in each and every recipes that are being shared here is the best, healthiest, toxin-free and contain the most healing energy in it. Why? Because Kay believes that the REAL FOOD INGREDIENTS are the most powerful DRUG that can CURE and PREVENT ANY CHRONIC DISEASES on earth!

You can also find Kay on her Twitter, G+, LinkedInFacebookPinterest, and Instagram.


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.The author, Kay Chong is not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition program you receive full medical clearance from a licensed physician. Kay Chong claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.





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