Prism Super Mineralized Liquid Salt

Dr Robert Cassar shows How to make 'Prism Super Mineralized Liquid Salt' with BLUE-GREEN ALGAE (BGA)

This salt is the most compete salt on the planet with the BGA and minerals/silica added. Our 'Salt Elixir' has all of your B vitamins including B-12 and other micro-nutrients from the super vibrant color of the blue, indigo and violet within the prism salt solution. The Salt we are using is a real liquid crystal so it fractals the light and colors that's also why we call this a Prism Blue/Violet Solé Salt.

Its easy to make it yourself ! This 'BGA Elixir' is a Liquid Crystal salt (Solé) this is 26% maximum concentration. We have introduced the best salt we can find in the world which is a Pink crystal salt from a "closed cave mine" deep in the mountains of the Himalayas. We add a high pH water base Blue Green Algae water to coarse ground, or rock sized, salt in a 32 ounce glass jar. We then add 30-45 drops Magnesium Concentrated minerals, 2 drops Fulvic Acid, 4 tablespoons of Living silica and some red hot chili's to marinate in the salt brine... It's Magical!

This will make a max of 26% strength salt solution. Dr. Cassar adds a small amount to all of his drinks to help increase his conductivity. Using the Blue Green Algae concentrate for the base instead of water is a great way to get your Vita-B12 and it has also three MAO inhibitors in the BGA too.

This nutrient rich liquid Solé Salt is one of my newest inventions for you to try. It is a concentrated crystalline salt mixture full of all the minerals the body needs in liquid form. Clean alkaline water with work fine but I personally use Blue Green Algae water because it is full of Vitamin B12, which is deficient in many Vegetarian and Standard American diets. Also try adding hot chili peppers to really get things moving. This liquid salt has it all. Dr. Cassar


Ingredients:
1 wide mouth 32oz (4 cups) glass jar with a plastic lid (BPA free)
2 cups clean alkaline water, or concentrated Blue Green Algae water
2 cups Himalayan Salt (course ground or rocks work best for making Sole)
½ tsp of Shilajit Powder
30-45 drops (1.6ml) of ESP Ionic Magnesium Concentrate Minerals
4 tbs of ESP Living Silica
2-3 drops of Fulvic Minerals

Optional: Add 1/4 tsp of organic cayenne, 3-5 hot red chilis, or chipotle chili peppers

This Blue Green Algae Sole Salt solution does not need to be refrigerated (room temperature is just fine)


Directions:
Fill the 32 ounce jar about halfway with Himalayan salt crystals (try to use the coarse or the salt rocks) Fill the rest of the jar with alkaline water, leaving about an inch of room at the top. (optional use 12-16 ounces of the Blue Green Algae concentrate instead of clear water this gives full vitamins incl B-12 and other vitamins for full minerals)

Bonus Tip: To increase my bio-magentical/electrical daily "body + mind" charge, I get a 1-2 ounce dropper bottle, then add 1/3 of this BGA liquid salt, 1/3 of the bottle of Concentrated magnesium with trace minerals and 1/3 living silica and 1/4 of a tsp of Organic cayenne. Now your ready to shake it up! I put 1-2 drops under my tongue every hour all day long. This keeps my mind really sharp and my body not as hungry, wanting food. This is also great to add to your water or tea beverage for Super Minerals.

Ingredients- blue green algae (that looks blue in person and purple in photos!), Rock salt, fulvic acid, Live Silica and Shilajit
Purchased from: http://earthshiftproducts.com

Added the blue green algae water (made 2 days ago) into the rock salt...a beautiful blue color...more true to how it actually looks than the photo above that turns it purple!
 

Added 2 while habanero peppers, cut into half each
 

The Shilajit powder turned it a brown color...ready to sit for a day:)

Raw Kale Salad

Raw Kale salad

Raw Kale salad Ingredients

• 1 bunch of Kale
• 1 avocado
• 2 small organic tomatoes
• 2 inches of organic cucumber (or more)
• ½ organic lemon
• ¾ Sweet Red Bell Pepper (add yellow, orange and as much as you want)
• Cold pressed extra virgin olive oil
• 1/4 -1/2 tsp of Himalayan salt
• Organic baby Romaine lettuce

Raw Kale salad Recipe

• Wash veggies and your hands
• Chop up all ingredients in small pieces. No need to chop up the avocado.
• Put chopped up kale in large bowl
• Pour in juice from lemon, Himalayan salt and drizzle with olive oil
• Massage kale until nice and soft
• Then add in avocado and squish in (avocado, lemon and olive oil are all great for your skin! So dig in there)
• Throw in the rest of the ingredients and mix up
• Your kale salad is ready to eat:)

I like to put this salad over a bed of organic baby romaine lettuce (or baby spinach) but it can be eaten alone as well.

 Ingredients- 1 bunch of kale, 1 avocado, 2 small tomatoes, 3/4 red bell pepper, 2 inches of cucumber, 1/2 lemon, 1/2 tsp Himalayan crystal salt, drizzle of extra virgin cold pressed olive oil, bunch of romaine lettuce

  Chop up all ingredients into small pieces

  Sprinkle salt and drizzle olive oil and lemon onto kale and mix in

  Massage kale until it's a nice vibrant green color and softened up

  Add in avocado

 Just mash it in and mix it all up

  Mash until nice and creamy- if you want a few avocado chunks mash to your desire

  Add in the tomatoes, red bell peppers and cucumbers- and mix in

 Your kale salad is complete- if you'd like pour some over a bed of baby romaine lettuce

  This usually makes enough for 3 servings for me- I put the left over in a zip-lock bag and make sure all the air is out so the avocado doesn't get brown (the lemon in it also helps with this).  The first time I made it I used the remainder for a green smoothie- just added some fruit, romaine and baby spinach, and almond milk, and it's super nutritious and delicious!

Raw Kale Salad Health benefits:

Kale- One cup of kale contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Finally, kale contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.  The folic acid found in kale is a great addition to your diet if you suffer from poor hair, skin and nails. In addition, the potassium helps to promote the breakdown of lactic acid in muscles after a workout, and is a great food to help prevent muscle soreness in the recovery process.  Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a smart choice in the battle against cellular oxidation.  Anti-Inflammatory properties - Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup).  Not only do kale's antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.  The high fiber content of kale lowers our cholesterol.  The isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I and II of the body’s detoxification process. The high sulfur content of kale has further been shown essential for phase II of detoxification.  With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.  Vitamin C, which one cup of kale heartily provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration.

Avocado- provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.  They’re irresistibly rich in flavor and, avocados also provide vital nutrients and phytochemicals.  Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.
There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.

Organic tomatoes- (they're actually a fruit) are best known for their lycopene, the most anti-cancer carotenoid (more than beta carotene), which is twice as powerful as the antioxidant Vitamin E. Tomatoes are rich in moisture, vitamins and minerals, and phytonutrients.  They are an excellent source of vitamins C, B6 and K, betacarotene, biotin, niacin, potassium, phosphorous, calcium, iron, zinc and selenium, as well as of many organic acids such as citric and malic acids which are responsible for the characteristic tomato flavor. Tomato seeds and skin are good sources of fiber, while the red flesh contains a powerful anti-oxidant, the carotenoid pigment lycopene, which provides the fruit’s red color. Lycopene in tomatoes is said to improve the skin's ability to protect against harmful UV rays. The high content of potassium and phosphorous in this red juice helps relieve the symptoms of stress, tiredness, fatigue, muscle weakness, as well as prevent muscle spasms and cramps. Tomato improves heart health by helping lower blood pressure. Not only does tomato juice has anti-oxidant and diuretic properties and improves the digestive function, it also stimulates the detoxifying function of the liver and kidneys. A carotenoid pigment found in the skin and flesh of tomatoes, may play a role in the prevention of some types of cancer, including lung, prostate and colon cancer.

Organic cucumbers- are 95% water, they keep the body hydrated and help regulate the body’s inner temperature. They also help the body flush out toxins. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.  Leave the skin on. The skin contains a good amount of vitamin C, about 10% of the daily recommended allowance. There is some research indications that cucumbers can stimulate hair growth.  They are a good source of dietary fiber. Because it is rich in potassium and magnesium, it may help to lower blood pressure. Other studies have shown that cucumbers, when eaten regularly, help to regulate uric acid, so it is great for prevention of certain kidney or bladder stones.

Organic Lemon-  is known to relieve symptoms of indigestion, such as heartburn, bloating and belching. Regular consumption of lemon juice aids the bowels and helps them to eliminate waste more efficiently, curing bowel problems such as digestion and constipation.  Lemon is a diuretic, which means it's good for people with urinary tract infections and high uric acid problems. It helps flush out all the toxins and bad bacteria to help those with arthritis or rheumatism.  It is also a fighter of throat infections, respiratory disorders, and to prevent and control diabetes. It acts as a blood purifier and cleansing agent.  Lemon is a natural antiseptic medicine, and can cure skin problems. It is known to rejuvenate your skin from within, and will create a natural healthy glow. If you juice lemons daily, you should notice a dramatic improvement in the appearance of your skin. Due to its skin enhancing qualities, lemon also acts as an anti-aging remedy and can remove wrinkles, blackheads and acne. I've made it a habit to drink a full glass of lemon water before and after bedtime...it's a great way to end and start your day!

Sweet Red Bell Peppers- are also among the most nutritious veggies, they contain power-packed antioxidant phytochemicals, beta carotene, folic acid, fiber, flavanoids,  thiamin, and Vitamins A and B6. And due to their high amounts of Vitamin C, bell peppers protect us against cataracts. They also fight against high cholesterol and help prevent blood clots, which in turn reduces our risk of strokes and heart attacks.  Red bell peppers have quite higher levels of nutrients than the green bell peppers. And unlike the green, they contain the phytonutrients lycopene, lutein and zeaxanthin. Besides its cancer-fighting abilities and heart protection, lutein fights against macular degeneration.  Contain astaxanthin, one of the most powerful anti-inflammatory nutrients in the world.

Cold pressed extra virgin olive oil- reduces the of risk of cardiovascular diseases and has shown beneficial effect on ulcers and gastritis. Using olive oil as main dressing oil helps preventing constipation and in general maintains the digestive tract in good health.  It helps to reduce blood pressure and may help in lowering cholesterol.  Olive oil eases or prevents diabetes, lessens the severity of asthma or arthritis, can possibly help in the prevention of colon cancer, moisturizes skin and slower aging process.

Organic Romaine Lettuce- while still made up mostly of water, is packed with antioxidants and fiber. The darker green the leaf, the more folic acid is present, which prevents heart disease.  It’s very low in calories. Magnesium, found in romaine lettuce, does wonders in revitalizing muscular tissues, the brain and the nerves. The chlorophyll-packed juice in lettuce is very helpful in maintaining normal hair color.  Lettuce is high in iron, which helps the formation of red blood cells. Lettuce may help in treating insomnia, acid indigestion, colitis, constipation, gout, stress and many other diseases as well.  Besides being exceptionally high in Vitamin A and Vitamin C, it is rated as excellent in Vitamin K, folate, fiber and chromium, very good in iron and phosphorus and potassium (a Vitamin B that helps lower our blood pressure), Vitamin B1 (thiamin), Vitamin B2 (riboflavin), and has plenty of Vitamin B3 (niacin), calcium, protein, and omega-3 fatty acids.   Romaine is superior in protecting our skin, eyes and immune system, and by helping to prevent our cholesterol from oxidizing, is good for our hearts. Yet it is extremely low in calories and salt, and has no fat or cholesterol. It also contains lutein and zeaxanthin. 

Salad upgrade

Salad upgrade

Dark Green Salad with kidney beans and more

2 cups Organic Baby Spinach (20 cals)

1 medium tomato (35 cals)

¼ of a Red and Yellow bell pepper (30 cals)

½ cup of kidney beans* (120 cals)

1 tbs slivered almonds (50 cals cals)

1 tbs sunflower seeds (50 cals)

 Few pecans (40 cals)

½ cup sugar snap peas (20 cals)

1 baby cucumber (15 cals)

Drizzle of extra virgin cold pressed olive oil (60 cals)

1 large portabella mushroom (10 cals)

1 cup of mandarins in 100% fruit juice (50)

Total Calories- 500 calories

 I often can't finish the whole salad and save the rest for a side dish for dinner...or add to it and make it a dinner meal.

I have eliminated the fat free lime dressing and replaced it with extra virgin cold pressed olive oil…I don’t need anything else, the salad itself is Full of all sorts of flavors.  On days that I chop up an avocado and add it to my salad I don’t include the olive oil.  I also added a few pecan nuts (unsalted), a baby cucumber (they’re a perfect 1 size portion), sugar snap peas, and a few mandarins.  I also cooked a portabella mushroom in a cast iron pan with some coconut oil and a squeeze of lemon and a generous sprinkle of garlic powder then after cooking each side for 4 minutes I chopped it up and added it to my salad.  


I eat salads almost every day, so I mix up the protein. I love to add shrimp in my salads, so on days I don’t add kidney beans I throw in a few shrimp (I try no more than twice a week…the shrimp I get are precooked and pink and I noticed they do add salt to preserve them).  Some times I just add extra button mushrooms when I don't put kidney beans or shrimp.  I also throw in some fish if I have some left over (I often can't finish a whole salmon piece, so I save half and throw in the cold fish in my next salad).

 My salads rarely look like "just a salad"

My salads sounds like a lot of work and ingredients, but well worth it, and most of my salads now include all these ingredients as long we’re not out of them. I don’t often include the brown rice as I did in the first salad I shared; I save that for other meals...in fact I rarely eat rice now (always only brown rice).  Also the mandarin I included in this salad is a once in a blue moon thing…because I get plenty of fruit in my morning smoothie.  I also rinse them off with water before adding them, even though they are packaged in 100% fruit juice. They add a little sweetness to the salad.

This salad is so delicious, filled with so many flavors and nutrients:)

I always get my protein from the mushrooms, nuts & seeds that I add to all my salad, and additionally in the  kidney beans or shrimp that I sometimes add, and lots of healthy fats from the nuts and olive oil or avocado (and coconut oil from cooking the mushrooms or shrimp/fish).  The variety of colorful vegetables provides a ton of vitamins and antioxidants. All in all, very satisfying and easy to fill up on. I actually included the cherries as a dessert for this blog (which I don't usually do), but I was too full to eat them...so I saved them for later. I eat most of my fruit through my smoothies.  I will occasionally snack on fresh fruit, but I actually prefer a refreshing smoothie. 

Lunch Salad

My daily homemade lunch usually consists of a salad of some sort.  One of my favorites is the salad recipe below.   It’s a very filling, full-nutritional salad high in fiber, protein, healthy fats and nutrients. I always use dark leafy greens, usually a mix of organic baby spinach and an organic romaine lettuce mix.  I sometimes throw in some strawberries and blueberries for a sweet touch.

Dark Green Salad with kidney beans and brown rice

1.       1 cups Organic Baby Spinach (10 cals)

2.       1 cup Organic Romaine lettuce mix (10 cals)

3.       1 medium tomato (35 cals)

4.       ¼  of a Red or Yellow bell pepper (15 cals)

5.       ½ cup of kidney beans* (120 cals)

6.       ½ cup of Brown Rice* (150 cals)

7.       1tbs slivered almonds (50 cals cals)

8.       1 tbs sunflower seeds (50 cals)

9.       2 tbs Fat Free Lime/Basil dressing (25 cals)

Total Calories- 465 calories

*Salad tips- I pre-soak about 2 cups of the kidney beans overnight (to make them easier to digest) and boil them in the morning for 1 ½ hrs or so, then put them in the fridge to last a few meals.  Same with the brown rice, I cook one cup which gives me about five ½-cup servings of cooked rice.  

Dark Green Salad with kidney beans and brown rice Recipe

Chop up all the ingredients, mix together and you are done!

You now have a low calorie, filling meal high in protein, whole grains, fiber and nutrients.  If you like your salad to be sweeter, add some sliced fruit such as strawberries, blueberries, mandarins, apples or pineapple. 

Green Salad Health benefits and more info:

1.       Organic baby Spinach- the overall healthiest, most nutritious vegetable for our salads because it contains the most types of nutrients and the highest amounts of them! It’s a lean mean green antioxidant-packing machine, rich in flavor and in Vitamins A and C, and iron. Spinach is loaded with important vitamins and minerals to promote healthy brain function as well as strong bones and muscles. Spinach is also extremely high in Vitamin K (cauliflower provides the highest amount). Not only is Vitamin K crucial for healthy bone formation and maintaining bone mass, but without it, our blood wouldn't clot. In addition, spinach contains high amounts of folate which aids in improving our memory and brain performance, and lutein, which fights diseases and aids eyesight.  Due to other phytonutrients, spinach has been shown to reduce our risk of liver, gallbladder, colon, breast, cervical, and prostate cancers, besides non-Hodgkins lymphoma.  The high amount of Vitamin B6 in spinach, which gives us energy, is vital in manufacturing our brain chemicals and nerve impulse transmitters, and our formation of blood. Also due to its Vitamin B6, spinach fights against allergies and works as an antidepressant. Note: Because Vitamin K is fat-soluble (it dissolves in fat), if we add a little olive oil to spinach, we'll increase our bodies' ability to absorb the vitamin.  

2.       Organic Romaine Lettuce- while still made up mostly of water, is packed with antioxidants and fiber. The darker green the leaf, the more folic acid is present, which prevents heart disease.  It’s very low in calories. Magnesium, found in romaine lettuce, does wonders in revitalizing muscular tissues, the brain and the nerves. The chlorophyll-packed juice in lettuce is very helpful in maintaining normal hair color.  Lettuce is high in iron, which helps the formation of red blood cells. Lettuce may help in treating insomnia, acid indigestion, colitis, constipation, gout, stress and many other diseases as well.  Besides being exceptionally high in Vitamin A and Vitamin C, it is rated as excellent in Vitamin K, folate, fiber and chromium, very good in iron and phosphorus and potassium (a Vitamin B that helps lower our blood pressure), Vitamin B1 (thiamin), Vitamin B2 (riboflavin), and has plenty of Vitamin B3 (niacin), calcium, protein, and omega-3 fatty acids.   Romaine is superior in protecting our skin, eyes and immune system, and by helping to prevent our cholesterol from oxidizing, is good for our hearts. Yet it is extremely low in calories and salt, and has no fat or cholesterol. It also contains lutein and zeaxanthin. 

3.       Tomatoes- (they're actually a fruit) are best known for their lycopene, the most anti-cancer carotenoid (more than beta carotene), which is twice as powerful as the antioxidant Vitamin E. Not only does lycopene lower the risk of all cancers, but research has shown that it is most effective in lowering the risk of prostate cancer. Note: Lycopene is also found in pink and red grapefruit and watermelon.  By cooking tomatoes, we concentrate their lycopene, which helps our bodies absorb higher amounts of it, so canned tomatoes are more nutritious than raw ones (apart from the fact that they were in a can...I'll save the BPA topic for later).  In pastes, they're very concentrated, so they have even higher amounts of nutrients such as beta carotene and iron. Lycopene is even better absorbed in salsa. But raw tomatoes are still quite nutritious in salads. 

4.       Bell Peppers/Sweet Peppers are also among the most nutritious veggies, they contain power-packed antioxidant phytochemicals, beta carotene, folic acid, fiber, flavanoids,  thiamin, and Vitamins A and B6. And due to their high amounts of Vitamin C, bell peppers protect us against cataracts. They also fight against high cholesterol and help prevent blood clots, which in turn reduces our risk of strokes and heart attacks.  Red bell peppers have quite higher levels of nutrients than the green bell peppers. And unlike the green, they contain the phytonutrients lycopene, lutein and zeaxanthin. Besides its cancer-fighting abilities and heart protection, lutein fights against macular degeneration.  

5.       Kidney Beans- are low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Protein, Vitamin C, Vitamin K, Thiamin, Riboflavin, Niacin, Folate, Copper and Manganese.  Being a vegetarian it’s a great source of protein to replace meats, a cup of kidney beans provides 15.3 grams of protein--that's 30.7% of the daily value for protein.  Kidney beans, like other beans, are rich in soluble and insoluble fiber. A cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber.  In addition to providing slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores.  When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein...which is why i added brown rice to my salad...and it tastes good.

6.       Organic Brown Rice- The brown rice nutrition benefits far outnumber that of white rice. Aside from the obvious difference that is color, brown rice has more nutritional value than white rice.  Fiber in brown rice aids in the reduction of cancer-causing substances. Additionally, the trace mineral selenium found in brown rice also reduces the threat of colon cancer, asthma, heart disease and alleviates arthritis pain. Selenium also strengthens the body’s immune system by stimulating the apoptosis, which mainly eradicates abnormal and depleted cells.  Manganese found in brown rice facilitates the production of energy from protein and carbohydrates (hence eating it with beans. It also helps maintain a healthy nervous system and aids in the production of sex hormones by synthesizing fatty acids and producing cholesterol.  This mineral is active in promoting the proper use of the body’s glucose and insulin, thus bringing down the risk of Type 2 diabetes. Magnesium is also beneficial for asthma sufferers. It prevents calcium from quickly going to the nerve cells and, as a result, relaxes the cells. An overstimulated nerve cell causes muscle spasms such as in those who suffer asthma.The phytonutrient lignan, also common in brown rice, assists in defending against breast cancer and heart ailments. A study done involving elderly women proved that eating whole grain foods such as brown rice boosts the enterolactone levels in the blood, which lowers the risk of cancer and heart disease. 

7.       Almonds- Almonds are a very good source of vitamin E and manganese. Almonds are a good source of magnesium, copper, rich in folic acid, riboflavin (vitamin B2), and phosphorus. Fortunately, although one-quarter cup of almonds contains about 18 grams of fat, most of it (11 grams) is heart-healthy monounsaturated fat.  They lower LDL-Cholesterol and Reduce Your Risk of Heart Disease.  Almonds Provide Double-Barreled Protection against Diabetes and Cardiovascular Disease. They also improve skin and hair texture. Vitamin B contents in almonds promote healthy growth of hair as well as nails.

8.       Sunflower seeds- Sunflower seeds are an excellent source of vitamin E, the body's primary fat-soluble antioxidant. Sunflower seeds also an incredible sources of folic acid.  Like other nuts, they are also very good source of proteins with fine quality amino acids such as tryptophan. In addition, the sunflower seeds contain many health benefiting poly-phenol compounds such as chlorgenic acid, quinic acid, and caffeic acids.  They are one of the finest sources of B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin. The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium and copper are especially concentrated in sunflower.

9.       Lime/Basil dressing- a low cal dressing to complete the salad.  I plan on making my own oilve oil dressing soon. 

 Salad Ingredients- Chop and mix together 

Note: The beans and brown rice are cooked

 Makes a huge bown full for under 500 calories

 All the nuts and goodness fall to the bottom for very yummy last bites