vegan-salad-recipes-list-of-micronutrients-skincare-garden

3 Steps to Creating Your Own Vegan Salad Recipes

Healthy skin is maintained from the outside in and the inside out.

We do this with topical applications and practical skin health diet.

And this page is not only part of my grocery list, it’s also a micronutrient reference guide.

I believe salads are the second-most practical meal (smoothies are first) for getting a huge dose of my daily essential nutrients.

In fact, I think it’s one of the most important meals of my day.

So if you’re into creating your own vegan salad recipes or want to, bookmark this page because it will be updated regularly.

Also, check out the Micronutrient List and Video Sources below to learn more and feel free to leave questions and comments below. Cheers!


Steps

  1. Clean & Prepare Ingredients (as many as possible from list below)
  2. Add Ingredients Into Favorite Mixing Bowl (7 parts food + 1 part water)
  3. Mix with favorite Dressing (ex. Apple Cidar Vinegar)

Tips

  • Balance the bitterness of veggies with the sweetness of fruits.
  • Chew salads slowly for maximum nutrient absorption.
  • Rinse mouth with water after each serving.
  • Wait at least 1 hour before brushing your teeth (citric acid may temporarily weaken tooth enamel).

Ingredients

The following list of all-natural foods are my favorite salad ingredients.

There are up to nine food groups (Nuts, Legumes & Pods, Fruit, Flowers, Leaves, Fungi, Roots, Seeds, & Other).

I can mix-n-match or add them all into one salad recipe.

The trick is to balance the sweetness of fruit with the bitterness of vegetables.

Although it’s difficult, I try to keep this list of ingredients in my kitchen as often as possible.

That’s what’s great about learning how to balance your favorite flavors.

You don’t need a particular ingredient or specific amount in order to make awesome vegan salad recipes.

Don’t forget, I’ll be updating this page often so feel free leave comments below.

Nuts

Quality: Raw or Dried, Shelled, Unsalted, No Added Oils

  • Pecans
  • Walnuts – English
  • Pine Nuts
  • Macadamias

Legumes & Pods

Quality: Cooked, Unsalted, No Added Oils

  • Edamame – Soy Beans
  • Beans– Snap, Lima, Kidney
  • Okra

Fruit

Quality: Organic, Fresh, Unsweetened

  • Blueberries – Fresh or Frozen, Wild
  • Apples – Fresh, Red Delicious
  • Oranges – Fresh, without Peel
  • Lemons – Fresh, without Peel
  • Peppers – Sweet Bell, Banana, Hot
  • Avocados
  • Tomatoes – Cherry

Flowers

Quality: Organic, Fresh

  • Broccoli
  • Cauliflower
  • Artichokes – Pickled

Leaves

Quality: Organic, Fresh

  • Spinach
  • Kale
  • Swiss Chard
  • Dandelion
  • Cabbage – Red

Fungi

Quality: Organic, Fresh

  • Mushroom – Cremini, White, Portobello

Roots

Quality: Organic, Fresh

  • Beets – Red, Shredded, Pickled
  • Radishes
  • Carrots – Shredded
  • Celery
  • Bamboo Shoots – Canned

Seeds

Quality: Unsalted, No Added Oils, Raw or Dried, Shelled

  • Flax – Ground, Brown or Golden
  • Sesame – Ground, White or Beige
  • Sunflower – Kernels Only
  • Pumpkin
  • Hemp
Other

Quality: Organic, Fresh

  • Corn – Sweet, Yellow
  • Seaweed – Roasted, Marine, Sheets, Winter Harvest

List of Micronutrients (Essential Vitamins & Minerals)

The most nutritious foods for vegan salad recipes.

For quick navigation, just tap the green arrows.

Vitamin A (Retinol)
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6
Vitamin B7 (Biotin)
Vitamin B9 (Folate)
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Calcium
Chromium
Copper
Fluoride
Iodine
Iron
Magnesium
Manganese
Molybdenum
Phosphorus
Potassium
Selenium
Sodium
Zinc

FYI: Max. Intake for Healthy Adults (UL)
A Tolerable Upper Intake Level (UL) is the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population based on the 2,000-calorie per day level. See source links at the bottom for videos and more information.

Vitamin A (Retinol)

– Function: Eyesight • Immunity • Cells
– Retinol: n/a
– beta-Carotene: Carotenoids like beta-Carotene can be converted to Vitamin A by the liver as needed.
– Nut: Pistachio • Pecan • Pine • Walnut • Hazelnut
– Legume & Pod: Pea
– Fruit: Apricot • Cantaloupe • Peach • Grapefruit • Cherry • Pepper (Sweet, Hot, Chili, Ancho, Jalapeño) • Tomato
– Flower: Broccoli
– Leaf: Spinach • Collard • Mustard • Turnip • Dandelion • Arugula • Endive • Cabbage (Chinese, Red)
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: Carrot • Asparagus
– Seed: Sesame • Pumpkin • Sunflower • Hemp
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 3,000 μg/day or 10,000 IU/day

Vitamin B1 (Thiamin)

– Function: Energy
– Nut: Macadamia • Pistachio • *Brazil • Pecan • Pine
– Legume & Pod: Edamame (Soy Bean) • Bean (Kidney, Lima, Pinto, Fava, Navy) • Pea • Lentil • Okra
– Fruit: Orange • Raisin • Avocado • Prune • Pineapple • Tomato • Pepper (Banana)
– Flower: Broccoli
– Leaf: Spinach • Beet • Dandelion
– Fungi: Mushroom (Oyster, White)
– Grass & Herb: n/a
– Root & Stem: Radish • Bamboo Shoot • Asparagus • Parsnip
– Seed: Sunflower • Sesame • Hemp • Pumpkin • Watermelon
– Other: Corn (Sweet, Yellow, White)
– Max. Intake for Healthy Adults (UL): n/a

Vitamin B2 (Riboflavin)

– Function: Energy • Antioxidants
– Nut: Almond • Peanut • Pine • Pistachio • Cashew
– Legume & Pod: Bean (Kidney, Navy, Mung, Pinto) • Edamame (Soy Bean) • Pea
– Fruit: Peach • Avocado • Raisin • Prune • Fig • Pepper (Hot, Ancho, Sweet)
– Flower: Artichoke • Broccoli
– Leaf: Spinach • Beet • Collard • Dandelion • Kale • Cabbage
– Fungi: Mushroom (Oyster, White, Portobello, Cremini, Shiitake, Morel, Straw, Chanterelle)
– Grass & Herb: n/a
– Root & Stem: Beetroot • Asparagus • Broccoli Stalk
– Seed: Sesame • Sunflower • Pumpkin • Watermelon
– Max. Intake for Healthy Adults (UL): n/a

Vitamin B3 (Niacin)

– Function: Energy
– Nut: Pine • Almond • Macadamia • Cashew • Hazelnut
– Legume & Pod: Bean (Kidney, Fava, Lima) • Pea • Edamame (Soy Bean)
– Fruit: Peach • Avocado • Apricot • Prune • Pear • Tomato • Pepper (Hot Chili, Sweet, Serrano, Banana)
– Flower: Artichoke
– Leaf: n/a
– Fungi: Mushroom (Shiitake, White, Portobello, Cremini, Oyster, Straw, Chanterelle)
– Grass & Herb: n/a
– Root & Stem: Radish • Asparagus • Carrot
– Seed: Sunflower • Sesame • Pumpkin • Watermelon • Hemp
– Other: Corn (Sweet, Yellow)
– Max. Intake for Healthy Adults (UL): 30-35 mg/day

Vitamin B5 (Pantothenic Acid)

– Function: Energy
– Nut: Walnut • Cashew • Hazelnut • Macadamia • Pecan
– Legume & Pod: Pea • Bean (Navy, Mung, Kidney, Lima) • Edamame (Soybean) • Lentil
– Fruit: Avocado • Apricot • Peach • Date • Banana • Tomato • Pepper (Sweet)
– Flower: Cauliflower • Broccoli • Artichoke
– Leaf: Collard • Turnip • Beet • Chicory • Turnip
– Fungi: Mushroom (Shiitake, White, Oyster, Portobello, Cremini, Straw)
– Grass & Herb: n/a
– Root & Stem: Beetroot • Radish • Parsnip • Broccoli Stalk • Celery
– Seed: Sunflower • Pumpkin • Sesame • Watermelon • Flaxseed
– Other: Corn (Sweet)
– Max. Intake for Healthy Adults (UL): n/a

Vitamin B6

– Function: Metabolism
– Nut: Pistachio • Hazelnut • Walnut • Chestnut • Macadamia
– Legume & Pod: Bean (Lima, Pinto, Navy) • Pea • Okra
– Fruit: Prune • Banana • Avocado • Apricot • Raisin • Pepper (Ancho, Serrano, Sweet, Hot, Jalapeño) • Tomato
– Flower: Broccoli • Cauliflower
– Leaf: Spinach • Turnip • Collard • Mustard • Cress • Cabbage (Red)
– Fungi: Mushroom (Shiitake)
– Grass & Herb: n/a
– Root & Stem: Radish • Bamboo Shoot • Asparagus • Carrot
– Seed: Sesame • Sunflower • Hemp • Pumpkin • Watermelon
– Other: Corn (Sweet)
– Max. Intake for Healthy Adults (UL): 80-100 mg/day

Vitamin B7 (Biotin)

– Function: Energy
– Nut: Almond
– Legume & Pod: n/a
– Fruit: Banana • Apple
– Flower: n/a
– Leaf: Spinach
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: n/a
– Seed: Sunflower
– Max. Intake for Healthy Adults (UL): n/a

Vitamin B9 (Folate)

– Function: DNA • Blood
– Folic Acid: Folic acid, found in supplements and fortified food, is more readily absorbed than naturally occurring folate.
– Folate Foods:
– Nut: Hazelnut • Walnut • Cashew • Almond • Pistachio
– Legume & Pod: Edamame (Soy Bean) • Bean (Fava, Navy, Mung, Lima) • Pea • Okra • Lentil
– Fruit: Avocado • Boysenberry • Guava • Mango • Raspberry • Pepper (Chili, Sweet)
– Flower: Artichoke • Broccoli • Cauliflower
– Leaf: Spinach • Mustard • Turnip • Collard • Kale • Cabbage
– Fungi: Mushroom (Straw, Oyster)
– Grass & Herb: Lemongrass
– Root & Stem: Beetroot • Radish • Asparagus • Parsnip • Broccoli Stalk
– Seed: Sunflower • Sesame • Pumpkin • Watermelon • Hemp
– Other: Corn (Sweet)
– Max. Intake for Healthy Adults (UL): 800-1,000 μg/day

Vitamin B12

– Function: Energy • Blood • Nerves
– Nut: n/a
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: Mushroom (Cremini, Portobello, White)
– Grass & Herb: n/a
– Root & Stem: n/a
– Seed: n/a
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): n/a

Vitamin C

– Function: Antioxidants • Immunity • Skin • Energy • Serotonin • Adrenaline
– Nut: Chestnut • Hazelnut • Pistachio • Walnut • Macadamia
– Legume & Pod: Edamame (Soy Bean) • Bean (Kidney, Lima) • Pea • Okra
– Fruit: Indian Gooseberry (Amla) • Indian Cherry (Acerola) • Guava • Peach • Orange • Pepper (Sweet, Hot, Banana) • Tomato
– Flower: Broccoli • Cauliflower
– Leaf: Mustard • Parsley • Collard • Turnip • Beet • Cabbage (Red)
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: Beetroot • Broccoli Stalk • Asparagus • Parsnip
– Seed: Pumpkin • Sunflower • Hemp • Flaxseed
– Max. Intake for Healthy Adults (UL): 1,800-2,000 mg/day

Vitamin D

– Function: Bones • Immunity • Cells
– Dietary: n/a
– Sunlight: Influenced by season, latitude, skin pigmentation, area of skin exposed, sunscreen use, and age.
– Nut: n/a
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: Mushroom (Shiitake, Oyster, Cremini, White, Portobello, Morel, Chanterelle)
– Grass & Herb: n/a
– Root & Stem: n/a
– Seed: n/a
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 100 μg/day or 4,000 IU/day

Vitamin E

– Function: Antioxidants • Nerves • Immunity
– Nut: Almond • Hazelnut • Pine • *Brazil • Pecan
– Legume & Pod: Bean (Fava, Lima, Snap) • Edamame (Soy Bean) • Pea
– Fruit: Avocado • Apricot • Blueberry • Kiwi • Blackberry • Pepper (Sweet, Jalapeño, Hot Chili, Serrano) • Tomato
– Flower: Broccoli
– Leaf: Spinach • Turnip • Swiss Chard • Beet • Dandelion • Endive • Arugula
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: Asparagus • Parsnip • Bamboo Shoot • Carrot
– Seed: Sunflower • Pumpkin • Sesame • Hemp
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 800-1,000 mg/day

Vitamin K

– Function: Blood • Bones • Teeth
– Nut: Pine • Cashew • Hazelnut • Pistachio • Pecan
– Legume & Pod: Bean (Snap, Fava, Mung) • Okra • Edamame (Soy Bean) • Pea
– Fruit: Prune • Kiwi • Avocado • Blueberry • Rhubarb • Pepper (Sweet, Hot Chili, Jalapeño) • Tomato
– Flower: Broccoli • Cauliflower
– Leaf: Collard • Spinach • Parsley • Turnip • Mustard • Endive • Radicchio • Cabbage (Red)
– Fungi: n/a
– Grass & Herb: Chive
– Root & Stem: Asparagus • Celery • Parsnip • Carrot
– Seed: Pumpkin • Sunflower • Flaxseed
– Max. Intake for Healthy Adults (UL): n/a

Calcium

– Function: Bones • Teeth • Nerves • Muscles • Blood
– Nut: Almond • Brazil* • Pistachio • Hazelnut • Walnut
– Legume & Pod: Edamame (Soybean) • Okra • Beans • Peas
– Fruit: Rhubarb • Figs • Orange w/ Peel • Raisin • Prune • Tomato • Pepper
– Flower: Broccoli
– Leaf: Mustard • Spinach • Dandelion • Kale • Cabbage
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: Radish • Carrot • Celery
– Seed: Sesame • Sunflower • Pumpkin • Watermelon • Flaxseed
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 19-50 yrs 2,500 mg/day or 51+ yrs 2,000 mg/day

Chromium

– Function: Insulin
– Nut: n/a
– Legume & Pod:
– Fruit: Apple • Banana
– Flower: n/a
– Leaf: n/a
– Fungi: n/a
– Grass & Herb:
– Root & Stem: n/a
– Seed: n/a
– Max. Intake for Healthy Adults (UL): n/a

Copper

– Function: Energy • Brain • Tissue • Antioxidants
– Nut: Cashew • *Brazil • Hazelnut • Walnut • Pine
– Legume & Pod: Bean (Lima, Navy, Mung, Kidney) • Edamame (Soy Bean) • Pea • Lentil
– Fruit: Prune • Avocado • Apricot • Pear • Peach • Tomato • Pepper • Tomato
– Flower: Artichoke
– Leaf: Spinach • Turnip • Beet • Swiss Chard • Mustard
– Fungi: Mushroom (Shiitake, White, Portobello, Cremini, Oyster, Straw, Chanterelle)
– Grass & Herb: Lemongrass
– Root & Stem: Beetroot • Radish • Bamboo Shoot • Asparagus • Parsnip
– Seed: Sesame • Sunflower • Pumpkin • Watermelon • Hemp
– Max. Intake for Healthy Adults (UL): 8,000-10,000 μg/day

Fluoride

– Function: Bones • Teeth
– Nut: Pecan • Pistachio
– Legume & Pod: Bean (Lima)
– Fruit: Raisin • Avocado • Plum • Strawberry • Peach • Tomato
– Flower: n/a
– Leaf: Spinach
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: Beetroot • Celery • Asparagus • Radish • Carrot
– Seed: n/a
– Other: Corn (Sweet, Yellow)
– Max. Intake for Healthy Adults (UL): 10 mg/day

Iodine

– Function: Hormones
– Nut: n/a
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: n/a
– Seed: n/a
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 900-1,100 μg/day

Iron

– Function: Enzymes • Blood • Antioxidants • DNA • Tissue • Skin • Brain • Hormones • Immunity
– Nut: Cashew • Pine • Almond • Hazelnut • Pistachio
– Legume & Pod: Edamame (Soybean) • Lentil
– Fruit: Apricot • Peach • Prune • Raisin • Fig • Pepper (Jalapeño, Chili, Ancho)
– Flower: n/a
– Leaf: Spinach • Beet • Turnip • Mustard • Dandelion • Parsley • Cabbage (Sauerkraut)
– Fungi: Mushroom (Morel, Oyster)
– Grass & Herb: Lemon Grass
– Root & Stem: Asparagus
– Seed: Sesame • Pumpkin • Sunflower • Watermelon
– Max. Intake for Healthy Adults (UL): 45 mg/day

Magnesium

– Function: Bones • DNA • Tissue • Muscles • Nerves
– Nut: *Brazil • Almond • Cashew • Pine • Hazelnut • Macadamia
– Legume & Pod: Pea • Bean (Fava, Mung) • Okra
– Fruit: Prickly Pear • Fig • Prune • Apricot • Peach • Tomato
– Flower: Artichoke
– Leaf: Spinach • Swiss Chard • Beet • Collard • Turnip
– Fungi: n/a
– Grass & Herb: Lemongrass
– Root & Stem: Beetroot
– Seed: Pumpkin • Watermelon • Sesame • Hemp • Sunflower
– Other: Corn (Sweet, Yellow) • Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 350 mg/day

Manganese

– Function: Antioxidants • Bones • Tissue • Energy
– Nut: Pine • Hazelnut • Macadamia • Pecan • Walnut
– Legume & Pod: Bean (Lima, Fava, Pinto, Navy, Mung) • Edamame (Soy Bean) • Pea • Okra • Lentil
– Fruit: Blueberry • Blackberry • Raspberry • Pineapple • Fig • Tomato
– Flower: Artichoke • Broccoli
– Leaf: Spinach • Collard • Turnip • Beet • Kale • Cabbage
– Fungi: Mushroom (Morel)
– Grass & Herb: Lemongrass
– Root & Stem: Beetroot • Parsnip • Radish • Bamboo Shoot
– Seed: Pumpkin • Sesame • Sunflower • Hemp • Watermelon
– Max. Intake for Healthy Adults (UL): 9-11 mg/day

Molybdenum

– Function: Metabolism
– Nut: n/a
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: n/a
– Seed: n/a
– Max. Intake for Healthy Adults (UL): 1.7-2.0 mg/day

Phosphorus

– Function: Bones • Teeth • DNA • Cells • Energy
– Nut: *Brazil • Pine • Almond • Cashew • Pistachio
– Legume & Pod: Edamame (Soy Bean) • Bean (Lima, Fava, Pinto, Navy, Mung) • Pea • Lentil
– Fruit: Peach • Apricot • Raisin • Avocado • Prune • Tomato
– Flower: Artichoke
– Leaf: Spinach
– Fungi: Mushroom (Oyster, White, Morel, Cremini, Shiitake, Portobello)
– Grass & Herb: n/a
– Root & Stem: Radish • Broccoli Stalk • Asparagus • Bamboo Shoot
– Seed: Pumpkin • Sunflower • Sesame • Watermelon
– Other: Corn (Sweet, Yellow)
– Max. Intake for Healthy Adults (UL): 4,000 mg/day

Potassium

– Function: Electrolytes • Nerves • Muscles • Blood
– Nut: Pistachio • Almond • *Brazil • Cashew • Pine
– Legume & Pod: Edamame (Soy Bean) • Bean (Lima, Pinto, Fava) • Pea
– Fruit: Apricot • Peach • Prune • Raisin • Avocado • Tomato • Pepper
– Flower: Artichoke
– Leaf: Beet • Swiss Chard • Spinach • Mustard • Cress
– Fungi: Mushroom (Oyster, White, Portobello)
– Grass & Herb: Lemongrass
– Root & Stem: Radish • Bamboo Shoot • Parsnip • Beetroot • Celery • Carrot
– Seed: Sunflower • Pumpkin • Watermelon • Sesame • Hemp
– Other: Corn (Sweet, Yellow)
– Max. Intake for Healthy Adults (UL): n/a

Selenium

– Function: Antioxidants • Hormones
– Nut: *Brazil • Walnut • Cashew • Macadamia • Pistachio
– Legume & Pod: Edamame (Soy Bean) • Bean (Lima, Pinto) • Pea
– Fruit: Pear • Date • Banana • Grapefruit • Apricot • Tomato • Pepper
– Flower: Broccoli
– Leaf: Spinach • Collard • Turnip • Swiss Chard • Beet • Cabbage
– Fungi: Mushroom (Shiitake, Oyster, Cremini, White, Portobello, Morel, Chanterelle)
– Grass & Herb: n/a
– Root & Stem: Beetroot • Asparagus • Broccoli Stalk • Parsnip • Celery • Bamboo Shoot
– Seed: Sunflower • Sesame • Pumpkin • Flaxseed
– Other: Corn (Sweet, White, Yellow)
– Max. Intake for Healthy Adults (UL): 400 μg/day

Sodium

– Function: Electrolytes • Nerves • Muscles • Blood
– Nut: n/a
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: n/a
– Seed: n/a
– Max. Intake for Healthy Adults (UL): 5.8 g/day

Zinc

– Function: Enzymes • Antioxidants • Blood • Immunity
– Nut: Pine • Cashew • Pistachio • *Brazil • Pecan
– Legume & Pod: Edamame (Soy Bean) • Pea • Bean (Lima, Fava, Mung, Navy, Kidney) • Lentil • Okra
– Fruit: Avocado • Prune • Apricot • Peach • Blueberry • Tomato
– Flower: Broccoli
– Leaf: Spinach • Turnip • Parsley • Swiss Chard • Collard
– Fungi: Mushroom (Shiitake, White, Morel, Straw, Oyster, Cremini, Portobello)
– Grass & Herb: n/a
– Root & Stem: Beetroot • Radish • Bamboo Shoots • Asparagus • Parsnip
– Seed: Sesame • Watermelon • Pumpkin • Sunflower • Hemp
– Other: Corn (Sweet, Yellow, White)
– Max. Intake for Healthy Adults (UL): 34-40 mg/day


Micronutrient Sources

Micronutrient Information Center | Linus Pauling Institute | Oregon State University
LPI.OregonState.edu MIC


US Government Sources


Latest In Nutrition Research


If you like creating vegan recipes, check out our posts on vegan SMOOTHIE recipes and vegan SOUP recipes.

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