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.
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
- Cut the broccoli and cauliflower into smaller pieces and place into a deep bowl.
- Add the mushrooms.
- Add the Himalayan salt.
- Cut the lemons and key limes into halves and squeeze the juices into the bowl.
- Add the rinds into the bowl as well.
- Add white vinegar.
- Cover completely with spring water.
- Leave the vegetables to soak. Mine soaked from 7:22am until about 1:00pm.
- Near the end of the soak, chop the fresh garlic and set aside.
- Slice the avocado.
- Chop or slice the arugula as desired.
- Mix the vegetables, mushrooms, and arugula together in a separate bowl.
- Arrange however you desire on a plate or in a bowl.
- Add the sliced avocado.
- Sprinkle pumpkin seeds and walnuts over the top.
- Add olive oil into the leftover avocado-spinach dressing jar and shake well.
- 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
- Podcast Episode 3: Nutrition as Information, Not Identity
- Cabbage & Mushroom Mineral Salad with Creamy Avocado-Lime Dressing
- Raw Leafy Greens with Cruciferous Plate with Spinach-Avocado Dressing
- Oxtail & Beef Heart Velvet Soup
- Conscious Nourishment
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 Scope
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, psychological, or nutritional treatment.
About Dr. Nnenna Ndika
Dr. Nnenna Ndika is a licensed clinical psychologist in California and Rhode Island and a Doctor of Integrative Medicine with board certification through BOIM. She is the founder of Silent Medicine, an education and coaching platform where psychology, integrative medicine, mind-body-spirit education, conscious nourishment, natural living, and whole-person wellness come together to help people reconnect with The Healer Within.
Begin with Find Your Starting Point → or explore Mind-Body Healing.
