What I eat: Giant Salad!

Another meal that I eat 1-2x per week is a giant (delicious!) salad.


What’s in it? Approximately 1 pound of romaine lettuce, 1 pint of cherry tomates, 6-8 ounces of purple cabbage, ~3 ounces of pickles, and occasionally, 2-4 ounces of corn.  To top it off, I make a spicy-sesame dressing that includes 1 jalapeno, ~1 ounce of lemon juice, ~1 ounce of sesame seeds, 2-4 grams of ground cumin seed, ~10 grams of raw garlic, and 4-6 oz. of water. I then blend the dressing ingredients and add it to the salad!

salad ingred

How about nutrition? For 528 calories, it’s a nutritional All-Star for many things, including protein, fiber, calcium, magnesium, zinc, and many other nutritents.

salad nutrition

7/2017 Update: To increase my folate intake from my usual 1200 mcg to ~1500 mcg/day, I’ve increased the romaine lettuce component of the salad to ~20 oz. Also, I’ve added a small habanero in addition to the jalapeno/fresno pepper for more spice. Still yum!

If you’re interested, please have a look at my book!

Michael Lustgarten

Ph.D, Physiology, University of Texas Health Science Center at San Antonio, 2009 B.S., Biochemistry, Queens College, 2003 B.A, English Textual Studies, 1994, Syracuse University

5 thoughts on “What I eat: Giant Salad!

  1. This looks good. What else do you eat in a typical day? What is your exercise routine like?

    Any tips to make the dressing work- is lemon the only liquid? Do you use a food processor?

    1. A lot of what I eat, and my micronutrient breakdown are covered in other articles on my blog…Please have a look!

      In the dressing, yes, I add water, ~4-6 oz. I’ll update the article to show that I add water…I use a Ninja blender to blend it all together.

  2. Great appraoch to healthy eating,from home grown veggies thanks to our resilient and selfrilient mother who provided her big family with home grown veggies fruit trees, free range chickens, and home made butter we had a house cow Judy we called he she provided for our daily milk and cream…which our mother sepreated the cream…we were so blessed …

  3. Dr. Lustgarten– I just made the dressing as you described. WOW! My new favorite thing. THANK YOU for creating such a nutrient-dense ensemble!

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