A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Salad Inspired by Arizona Farmer’s 3 Pound Lettuce

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by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC

I was so excited at the Uptown Farmers’ Market in Phoenix this week to see huge lettuce grown by Tom at Latchkey Gardens. The lettuce was so heavy, I asked Tom to weight it…it was an amazing 3 ¼ pounds.

Today’s intuitive salad features this lettuce, local Arizona farmer’s produce, and offers you some culinary ideas to create your own unique salad. Take a look at the techniques used to create this fresh farmers’ market salad and choose one or two add to your own salad creations.

  • Step 1: Get organized with a few of your favorite fresh veggies. Today I’m excited to make this salad with local Arizona farmers’ produce including a tangerine (thanks Community Exchange), carrots (thanks Steadfast Farms), tomatoes (thanks Tiger Mountain Foundation), along with asparagus, avocado, walnuts, and my favorite olives and capers.


  • Step 2: Make the 3-Ingredient Salad Dressing. Start with an acid, add twice as much fat, and a little sea salt to create the base for your dressing. Today’s acid is a tangerine and the fat is organic extra virgin olive oil. I added fresh thyme for extra flavor. Experiment with other fresh herbs and/or minced garlic.
  • Step 3: Peel a few carrots. Place carrots in a bowl with ice and water to curl.
  • Step 4: Add a quick steam / sautéed veggie. Try a quick steam and saute a veggie, such as asparagus. Place the veggie in a small pan with a little water on medium heat. Onc water has cooked the veggie, add about a tablespoon of olive oil to saute.


  • Step 5: Add broiled avocado. Quick broil avocado with a little olive oil and sea salt.


  • Step 6: Tear the lettuce into bitesize pieces and place in a large bowl. Gently toss and coat the lettuce with the salad dressing.
  • Step 7: Add other ingredients to the lettuce to create your salad. Be creative using your local farmers produce. Today’s salad features carrots, tomatoes, asparagus, avocado, walnuts, olives, and capers.


  • Step 8: Mindfully plate your salad and enjoy.

Action: Have fun creating your own lettuce salad using a new culinary technique. Share photos of your salads with us on Facebook: www.facebook.com/NewViewHealthyEating

Melanie’s book, “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods” features 54 simple plant-based recipes, 3 wild salmon recipes, and 84 simple culinary techniques.




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