One of the many wonderful kernels of wisdom I learned from Dr Joel Fuhrman is that for one meal a day salad should be your main dish.

When done right, a salad should be rich in nutrients, should be satisfying, look beautiful, and taste amazing.  And it doesn’t have to be difficult to throw together a salad that checks all those boxes – like this one.

Serves 2 as a meal.

1/2 small red onion, sliced into 1/4” rounds

1 tablespoon blackstrap molasses

11 oz. box baby spinach

1 cup grated carrot

1 cup grapes

15-ounce can of butter/lima beans, rinsed and drained

6 walnuts in pieces

Cracked black pepper to taste

Dijon Dressing


Cook the onion in a skillet on high heat for 5 minutes, stirring frequently and occasionally adding a few drops of water. When the slices begin to brown, stir in the molasses and 1 tablespoon water. Stir for a minute longer, until the liquid is absorbed, then remove from the heat.

Place the baby spinach in a large bowl. Arrange the carrots, grapes, beans, walnuts, and caramelized onions on top of the greens. Season with cracked pepper. Dress lightly with the dressing, and toss the ingredients together.



1/2 cup seasoned rice vinegar

1 to 2 teaspoons Dijon mustard

1 clove garlic, minced or pressed

Whisk the ingredients together in a bowl.


Adapted from Rip Esselstyn’s “Engine 2 Diet”

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