I have a hard time creating recipes as everything I make is just intuitively thrown together. 

AND so many people who I’ve fed this dish to LOVE it so I did my work and measured it all out!

The thing is this salad is so delicious and nourishing.

Full of good fats, proteins, and yummy-ness this is a common dish we have at the Wells household.

Wild-caught salmon is so nourishing AND satiating! One of the most wonderful things it contains is anti-inflammatory omega-3 fatty acids which are PARAMOUNT to good health! 

Check out this article – 17 Science-Based Benefits of Omega 3 Fatty Acids!

Do you know what else I love about this concoction?

You can mix up the protein! I use this recipe for chicken, tuna, and salmon salads. The choice is yours! 

You can also add SO many nourishing and nutrient-dense herbs.

Not only do herbs provide incredible flavors but are packed with SO many health benefits… it’s not even funny. You'd better not be...

Learning how to make homemade salad dressings is such an important life skill...

...okay well maybe not a life skill but it sure does making eating and dipping veggies easier, more nutrient (yes eating veggies with ample fat is SO important), and SO much more delicious. 

The trick to making delicious salad dressing are these components: 

1.  Garlic & Onions 

   Garlic - 
   Fresh pressed, crushed, or diced garlic not only adds so much flavor and balance to dressings, it also is a gut superfood! Unless you are allergic, it's a food that is perfect to include daily. It's pretty much included in every savory meal I cook. 
   
   Onions -
   Diced red, yellow, white, green onions are all recommended to use. Take your pick. My favorite onion for dressings are shallots! They have a slight sweetness that really ups the flavor profile. Chives are also amazingly flavorful and delicious. 

2. The right kind of healthy fat - 

   Healthy fats should be included in EVERY...

This is a simple salad that can be thrown together in a matter of minutes. It's so good for digestion and giving us the fiber we need for a healthy gut! 

 Kale has so many health benefits! It promotes detoxification, skin health, has tons of antioxidants, and has ample fiber... which we all need more of in our diets! Pair kale with lemon juice, also super detoxifying, onion, which our gut bugs love to eat, and extra virgin olive oil, the healthy fat... you have magic! 

The nuts add more healthy fat to help you absorb all of those amazing fat-soluble vitamins! 

The trick to making curly kale easier to eat, massage it with oil! It breaks down the hard fibers! Sautéing kale is also one of my favorite side dishes... I'll post that recipe soon too. 

Okay enough chit-chat... let's do this: 

 Ingredients: 

• 1 bunch of organic curly kale 
• 1/2 small white onion, diced 
• Juice from 1-2 lemons
• 4 Tbsps. grated parmesan
• 1/2 cup roasted pine...

This herbaceous salad is one nourishing powerhouse meal! Loaded with TONS of nutrients, antioxidants, polyphenols, and most importantly it's fucking delicious. 

Summer and salads are meant for each other. There is nothing like a crisp, cold, and satiating salad in the summer evenings. I ALWAYS double the batch. This is a huge batch and fed my husband and I twice, with about one serving left over. 

I added lots of herbs to this salad. Parsley is super rich in antioxidants, has antibacterial properties, super rich in nutrients that supports eye health, and is high in vitamin C! 

Basil is also an important component in the salad and dressing. Basil is great for digestion, anti-inflammatory, high in antioxidants, is great for our skin, and promotes a health gut! It's also a beautiful addition to make this salad even more freaking yummy! 

Last but not least, I added just a bit of fresh oregano. Oregano is one powerful herb. It's a really great antibacterial agent, has...

This has been one of my favorite salads FOREVER! It's perfect to just eat as is or as a side dish to clean meat... my top two are grilled wild caught salmon or pasture-raised chicken. You can even serve on a bed of greens or just eat with some good tortilla chips (SIETE BRAND!). Chips are the perfect vehicle to get this delicious salad in your mouth! 

I usually double the batch and munch on it for 2-3 days. It's filling, nourishing, and SO delicious! Okay enough chit chat, let's do this... 

Ingredients: 

• 1 cup of organic sweet corn (I grilled three cobs and stripped the corn off) 
• 1 can (15 oz) organic black beans 
• 1 cup loosely packed chopped cilantro 
• 1/2 large organic red pepper chopped
• 1/2 small red onion chopped
• 3 green onions chopped 
• 1 large organic tomato chopped 
• Juice from 3 limes
• 2 Tbps of extra virgin olive oil
• Salt & Pepper to taste
• 1 whole avocado (chopped into small pieces and add before serving) 

...

This salad is my most loved. It's my go-to when I'm headed to a BBQ or a get together... because no matter what is served, this salad is a meal in itself! Packed with fiber, antioxidants, and TONS of nutrients... it's worth EVERY amount of effort. 

I highly recommend making 2 batches of this. The dressing is SOOOO freaking yummy and is good on any vegetable known to man. It can even be used as a marinade. 

The base of the salad combines super antioxidant rich vegetables that nourish your body. Red cabbage boosts the immune system as it is one of the top vitamin C foods on the planet!! It helps fight inflammation, arthritis, AND promotes a healthy gut!

Cilantro is AMAZING at removing heavy metals from our body such as aluminum, arsenic, and cadmium! (Source) Also this salad is full of plant protein! The amount of quinoa in this salad boasts 12 grams of protein! Combing with raw garlic and ginger? Come on! What more do you need in a salad? NOTHING!

Serving food that...

 This delicious and simple salad is SO easy to make and delicious to eat! With tons of fiber, phytonutrients, and flavor this could just be one of your new staples in life!

I'm all about keeping healthy cooking simple! This salad has always been a hit and is super simple to put together! The feta is a perfect addition but is also optional!

Of course, I suggest buying all ingredients organically! If you can't buy everything organic make sure you are following the Dirty Dozen & Clean 15 Lists! I've included them below. Always buy produce on Dirty Dozen list organically and those listed on the Clean 15, you can buy those conventionally.

Okay now that you better know to buy your produce, let's do this:

Ingredients:

8 Medium - Large cherry tomatoes cut into quarters
1/2 Large cucumber peeled and cut into bite size pieces
1/4 cup chopped red onion
Handful of Arugula chopped
1/4 cup organic feta (Sheep's feta is best and healthiest!)
2 tsp. of Italian spices
3 Tbsp.. Extra...

My inspiration in life is to make delicious comfort food as healthy as possible. I mean, I don’t want to live my life not enjoying the fullness of food! It’s a gift to source, create, and consume food! I see it as an act of love, to myself, my family, and my friends.

Take this potato salad for example. When you cook and cool potatoes they transform into resistant starch. This creates less stress on blood sugar! Resistant starch is not digested in the small intestine, so it won’t raise glucose. Our guts need to be fed and resistant starch ferments in the large intestine feeding our good bacteria in the gut. Just this process of cooking and cooling potatoes has a HUGE impact on how our bodies respond to the potatoes. Isn’t that fascinating? I think so.

If you want to learn more about resistant starch and other foods that feed our healthy gut bacteria, click here!

So the trick to making healthier potato salad, is to cook the potatoes in advance. I like to cool...

The liver is the most important detoxification organ in our body! It works DAY and NIGHT to take care of us, so it’s paramount we take care of it!

This salad is created with nourishing plants that support the liver and other organs that work in tandem with it. The star ingredient in this salad is beets and beet greens. High in betalains, beets helps reduce inflammation, protect against oxidative stress and can help reduce risk of liver damage. They are also a wonderful source of fiber and vitamin C, which naturally cleanse the digestive system.

Also, I love using cold pressed flaxseed oil as it is high in Omega 3 Fatty Acids (essential to life), can help help improve gut and skin health. I add it to all my homemade salad dressings and smoothies!

Okay let’s do this!

Ingredients:

• 1 large beet, grated
• 1/2 apple, grated
• 1/2 large fennel bulb, thinly sliced
• 1 cup beet greens, finely chopped
• Juice from 2 whole lemons
• 3-4 Tbsp of organic, cold-pressed flaxseed oil

Directions:...

Does cooking help anyone else relieve stress? For me, being in my kitchen, creating nourishing foods, listening to soft jazz or meditative music helps me get into the flow and out of my head.

Last night I was decompressing from day 2 at home in isolation with 2 wild and extremely independent boys.

I started craving cabbage (weird, I know) and decided to make a huge batch of my cabbage slaw. Did you know, stress can deplete nutrients in the body.

It’s simple and so yummy served with any clean meat like wild-caught salmon or chicken… sometimes I’ll make breaded cod fried in beef tallow or ghee (recipe coming soon) and serve it up with this slaw… my mouth is watering. It’s also a great dish to bring to a BBQ, when we can attend those again

Cabbage is so good for us! It’s packed with so many nutrients, fiber, and is so good for your digestive tract! This salad is full of antioxidants, healthy fats, and tons of nutrients!

If you need a simple and...