The World’s Healthiest Salad

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I recently reviewed from T.C. Luoma at T-Nation what has got to be the smartest, most nutritious, easy-to-make recipe in the world.

It might just be the world’s healthiest salad. 

It’s what functional medicine expert Mark Hyman eats every day for lunch.

He calls it a “fat salad” for its generous complement of healthful fatty acids, but it’s much more than that. It has a great protein, vitamin, mineral, and polyphenol profile, and it’s also the consummate body fat reduction meal.


  • Spinach
  • Black olives (canned)
  • Pumpkin seeds (or any palatable seeds, really)
  • Tomatoes
  • Avocado
  • Wild salmon (canned)
  • Hard-boiled egg(s)

Mix the ingredients together in whatever proportions you find palatable.

As far as the dressing…

Hyman doesn’t like the store-bought stuff because they often contain gums, fillers, sugar, and soybean oil.  So he makes his own, with olive oil, vinegar, mustard powder, salt, and pepper.

Which I found incredibly exciting since it’s the same ingredients that are contained within the Strength Genesis Origin Keto Salad Dressing!

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It’s got vitamins A, C, and K, in addition to iron, folate, potassium, calcium, and plenty of fiber, not to mention a plethora of multi-tasking polyphenols. 


Protein. Iron. Vitamin D. Lots of omega-3 fatty acids.


The protein of course, but also appreciable amounts of vitamins E, K, and that all-too-rare dietary vitamin D. Eggs induce a surge of mTOR, which is probably the most important cell-signaling complex for muscle growth. 


They contain lots of magnesium, of which most people are in short supply.  Magnesium is involved in anywhere from 300 to 600 enzymatic reactions in the body.


Tomatoes contain a large amount of lycopene. This carotenoid has the highest free radical scavenging ability of any phytochemical. It also plays a supportive role in heart function.


Some protein, plenty of vitamins and minerals, fiber, scads of polyphenols and carotenoids, and stuffed with monosaturated fat.


Calcium, magnesium, and polyphenols, including lots of oleuropein, which is responsible for that burning sensation you feel in the back of your throat when you ingest olive oil. This polyphenol may also cause white fat cells to act more like brown fat cells (and thus burn more body fat), and even increase insulin sensitivity.

BTW, you could use green olives instead of black and get all the same health benefits, but I think black olives marry with the other ingredients in the salad better than green olives.


As often as you’d like.

I’d minimally work it into a few meals a week but there is no harm and only benefits of eating it every day like Dr. Hyman.

Furthermore, when combined with the right exercise and a consistent low glycemic diet, weight loss and fat loss would occur.

I hope you enjoy it!

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