Raw salad plate with avocado, arugula, mushrooms, broccoli, and cauliflower on a kitchen counter
A grounding raw nourishment plate made with greens, cruciferous vegetables, avocado, and creamy dressing.

Arugula, Cauliflower, Broccoli & Mushroom Raw Salad Extravaganza

Sometimes nourishment does not need to be complicated.

This raw plate combines leafy greens, cruciferous vegetables, mushrooms, avocado, seeds, nuts, olive oil, citrus, and a creamy leftover avocado-spinach dressing into a deeply grounding and mineral-rich meal.

Minimal quote card reading Eating with intention is eating for life
Eating with intention is eating for life.

It is flexible, abundant, and easy to adapt depending on what your body is asking for.

Ingredients

  • 1 big handful wild red arugula
  • 1 big avocado
  • 5 oz broccoli
  • 5 oz cauliflower
  • 4 big cloves fresh garlic
  • 2 handfuls shiitake mushrooms
  • 2 small lemons
  • 2 key limes
  • 2 tablespoons Himalayan salt
  • 1 handful unsalted and unroasted pumpkin seeds
  • 1 handful unsalted roasted sprouted walnuts
  • Olive oil
  • Generous amount white vinegar
  • Leftover avocado-spinach creamy dressing

Utensils

  • Hands and fingers
  • Deep bowl for soaking vegetables
  • Plate or bowl for serving
  • Kitchen knife

Preparation

  1. Cut the broccoli and cauliflower into smaller pieces and place into a deep bowl.
  2. Add the mushrooms.
  3. Add the Himalayan salt.
  4. Cut the lemons and key limes into halves and squeeze the juices into the bowl.
  5. Add the rinds into the bowl as well.
  6. Add white vinegar.
  7. Cover completely with spring water.
  8. Leave the vegetables to soak. Mine soaked from 7:22am until about 1:00pm.
  9. Near the end of the soak, chop the fresh garlic and set aside.
  10. Slice the avocado.
  11. Chop or slice the arugula as desired.
  12. Mix the vegetables, mushrooms, and arugula together in a separate bowl.
  13. Arrange however you desire on a plate or in a bowl.
  14. Add the sliced avocado.
  15. Sprinkle pumpkin seeds and walnuts over the top.
  16. Add olive oil into the leftover avocado-spinach dressing jar and shake well.
  17. Pour generously over the salad.

Enjoy your raw plate.

Serving Options

This plate can be eaten:

  • alone,
  • with white meat,
  • with red meat,
  • or alongside fish and shrimp.

Avocado-Spinach Dressing

For the avocado-spinach creamy dressing recipe, visit:

Cabbage & Mushroom Mineral Salad with Creamy Avocado-Lime Dressing

The original recipe can always be adjusted based on preference, season, and intuition.

Gentle Reflection

Eating with intention is eating for life.

Related Reading

FAQs

Can I use different greens?

Yes. You can substitute or combine greens based on preference and availability.

Do I need to soak the vegetables?

No, but soaking may help clean and freshen the vegetables before preparation.

Can I use a different dressing?

Yes. This recipe is flexible and works well with many nourishing dressings.

Is this recipe vegan?

Yes. This particular version is fully plant-based.

Can I add protein?

Yes. Fish, shrimp, white meat, or red meat can be added if desired.

Can I eat this as a full meal?

Yes. It can be enjoyed as a standalone raw nourishment plate.

Clinical services are provided within my scope as a licensed clinical psychologist (CA, RI). My Doctor of Integrative Medicine credential is a doctoral degree with board certification by the Board of Integrative Medicine (BOIM) and does not represent a medical/physician license. All educational content is for learning only and is not a substitute for professional medical or psychological care.

About Dr. Nnenna Ndika

Dr. Nnenna Ndika is an integrative, trauma-informed clinical psychologist (CA/RI) and Doctor of Integrative Medicine (BOIM). Her work bridges neuroscience, somatic regulation, and environmental rhythms—simple, minimalist practices that help the body remember safety and the mind regain quiet strength. Silent Medicine is educational only; it does not replace medical or psychological care. Begin with Start Here or explore Mind-Body Healing.

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