Ingredients:
1 cup of fresh spinach and arugula.
½ red onion, thinly sliced.
½ roasted or raw red bell pepper, sliced (rich in vitamin C and beta-carotene).
½ avocado, diced (provides vitamin E and healthy fats to absorb fat-soluble vitamins A and E).
1 tablespoon unsweetened dried cranberries (anthocyanins for retinal microcirculation).
1 tablespoon pumpkin seeds (zinc, an essential mineral for the retina).
Dressing:
2 tablespoons extra virgin olive oil.
Juice of 1/2 lemon.
1/2 teaspoon turmeric powder (powerful anti-inflammatory).
Sea salt and pepper to taste.
Preparation:
Combine all the salad ingredients in a bowl. Whisk the dressing ingredients together and mix just before serving so the vegetables don’t wilt.
3. Cleansing and Nutritious Broth with Onion
Ideal for cold days or as a base for other meals.
Ingredients:
2 large onions, quartered (with skin, well washed, for higher quercetin content).
2 whole garlic cloves.
1 piece of pumpkin (beta-carotene).
1 stalk of celery.
1 piece of ginger.
1.5 liters of water.
Fresh parsley at the end.
Preparation: Place all the ingredients, except the parsley, in a pot. Bring to a boil, cover, and simmer for 45-60 minutes. Strain the broth (the vegetables can be used for a cream soup). Add chopped parsley before serving. Drink 1-2 cups a day.
Final Recommendations and Precautions
Consistency: The benefits are cumulative.
