Bart Smith's 'World Famous' Spinach Salad With Salmon, Mixed Nuts, Dried Cranberries, Parsley & Other Healthy Ingredients Recipe From Bart's Cookbook, Who's Hungry?

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Bart's "World Famous" Spinach Salad

WITH FRESH PARSLEY, MIXED NUTS, SLICES OF RED GRAPE, STEAMED CARROTS, BROCCOLI, CAULIFLOWER & OTHER INGREDIENTS + A SQUEEZE OF LEMON (IN LIEU OF DRESSING)

Recipes From Bart's Cookbook 🕮 Who's Hungry? © by Bart Smith

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RECIPE INTRODUCTION

This amazing salad was born out of necessity. With all the chocolate chip cookies I’ve baked (and eaten) over my lifetime, I needed something to help balance out that intake, as well as fuel my very busy lifestyle. I needed a salad I would actually like to make and eat and was super healthy for me.

So, about 20 years ago, I created what I call my “world famous” salad! We’ve all had salads before and most of them are, well, BORING! Right? Well, check out these ingredients and even the pictures and you tell me! Is this the kind of salad you’d like to have 2-3 times a week? I know I do!

EQUIPMENT NEEDED

Here's what I use to make my world famous salad:

FOREMAN GRILL — I use the Foreman Grill to grill chicken breasts/thighs, salmon, swordfish and other fish/meat. You can also cook your fish/meat in a toaster oven or frying pan with a little oil.
PLATE OR CUTTING BOARD — You’ll need one of these (or a plate) to slice and dice your vegetables and other prep work to make my world famous salad.
SMALL FRYING PAN — With just enough water to cover the bottom of the pan, I’ll steam sliced carrots, broccoli and cauliflower for about 5 minutes. Stir often.
CUTTING KNIFE — We'll need something to slice up all our veggies when needed.

INGREDIENTS

(Here's what goes into my salad!)

Spinach, parsley (small handful), and other mixed greens if desired.
Thinly slice 1 carrot, 5 pieces of broccoli and cauliflower (per salad bowl), which you'll steam in a small frying pan of water.
Add a handful of red grapes (each sliced in half), a handful of cranberries and a handful of mixed nuts.
Small slices of tomatoes, cucumbers, celery, etc.
I also like to add 1-2 heaping tablespoon of Hemp Hearts® (i.e., hemp seeds).
For protein, I might add either salmon, chicken thighs, chicken breasts or sautéed (hard) tofu cubes to my salad as well.

DIRECTIONS

(Here's how to make my salad!)

#1 — Prepare your meat to be cooked on the Foreman grill or in a frying pan or other method. I'll cook my fish in the frying pan with some grapeseed oil and Dash Southwest Chipotle seasoning or I'll grill my chicken thighs (or breasts) on the Foreman grill. Start cooking your meat and prepare your salad while it cooks. Keep an eye on what you're cooking so you don't burn it. Allow to cool when done. Add to salad at the end of your salad prep.
#2 — Wash any vegetables using fruit and vegetable-safe soap wash if you have some.
#3 — Slice your carrots, broccoli and cauliflower to be steamed in a small frying pan with a little water in it for 5-7 minutes on low to medium heat. Toss your veggies in the water from time to time to make sure everything's evenly steamed. Keep an eye on this pan and slowly turn down the heat so you don't burn your veggies. Drain the water after your veggies are steamed and let cool before adding to the salad.
#4 — Add spinach and parsley to a serving bowl for yourself and others' if you're feeding more than one. Add sliced pieces of celery, cucumber, tomatoes, sliced red grapes, mixed nuts, Hemp Hearts®, small handful of dried cranberries, and any other ingredients.
#5 — Toss in your steamed veggies and sliced up meat. Mix it all together and squeeze 1/2 a lemon and all its juice onto your salad. NO DRESSING REQUIRED, EVER! Now, ENJOY!

BART'S "WORLD FAMOUS" SALAD
PHOTO GALLERY

STEAM CARROTS, BROCOLLI AND CAULIFLOUER IN A PAN WITH WATER

ADD STEAMED VEGGIES TO YOUR SALAD AFTER LETTING THEM COOL SOME

ADD COOKED MEAT (OPTIONAL) TO YOUR SALAD AFTER ITS COOLED SOME

THE FINISHED PRODUCT! A DELISH SALAD THAT'S OUT OF THIS WORLD

BART'S "WORLD FAMOUS" SALAD
"WHAT IT DOES TO YOUR BODY & MIND"

This is an absolute powerhouse of a meal. By completely skipping heavy commercial dressings and loading up on fresh lemon juice, clean healthy fats, and perfectly steamed veggies, you are serving up a nutrient-dense bowl that functions more like high-octane fuel for your cells than just a casual meal for lunch (or dinner). Every single forkful is systematically engineered to optimize your daily health from the inside out.

To prove it, here is the exact biological breakdown of what Bart Smith’s "World Famous" Salad performs on your body and mind—from sharpening your brain performance, healing your gut lining, and igniting your metabolism, to fortifying your immune and filtration systems. Here is the exact magic Bart Smith’s "World Famous" Salad performs on your body and mind:

🧠 Brain, Memory, and Focus

Sustained Neuroprotection: The combo of spinach and parsley delivers a massive wave of folate and Vitamin K. These nutrients are clinically shown to slow cognitive decline and keep your brain’s white matter healthy.
Brain-Derived Neurotrophic Factor (BDNF) Boost: The hemp hearts and mixed nuts (especially pecans, walnuts, and cashews seen in my photos) supply alpha-linolenic acid (ALA) omega-3s and healthy fats. These act like a premium oil change for your neurons, supporting memory retention, neurotransmitter function, and sharper mental focus.
Rapid Mental Energy: The simple sugars from the fresh grapes offer an immediate spark of cognitive fuel, while the complex fibers from the nuts and seeds slow down digestion to ensure you don’t experience a mid-afternoon brain crash.

🦠 Stomach, Digestion, and the Gut Lining

Prebiotic Diversity Feast: Your gut microbiome thrives on variety, and Bart's salad is a masterclass in diverse plant fibers. The combination of raw greens, steamed cruciferous vegetables (broccoli and cauliflower), and seeds provides high-quality prebiotic fuel that feeds your beneficial gut bacteria.
Smooth Motility: The insoluble fiber from celery, cucumbers, and carrots acts like a gentle broom through your digestive tract, promoting regular motility and preventing bloating.
Enhanced Nutrient Absorption: Many vitamins in greens (like Vitamins A and K) are fat-soluble. The fats from the hemp hearts, nuts, and chicken thighs/salmon unlock these vitamins, ensuring your stomach lining can actually absorb and utilize them.

🔥 Metabolism and Visceral Fat Management

High-Satiety Thermogenesis: By adding lean protein (chicken or salmon) alongside high-fiber vegetables, Bart's salad significantly triggers your satiety hormones (leptin and peptide YY). Your body also has to burn more energy just to break down the protein and dense fibers, naturally revving your metabolic rate.
Insulin Stabilization: Because there are no added sugars or heavy dressings, your blood glucose levels stay beautifully flat. This stops the insulin spikes that actively signal your body to store visceral fat around your midsection. (Note: Just keep an eye on the handful of dried cranberries, as dried fruits carry concentrated sugars!)

🛡️ Immune System and Filtration Departments (Liver & Kidneys)

Cruciferous Detoxification: Broccoli and cauliflower contain glucosinolates, compounds that break down into isothiocyanates. These compounds directly support your liver's Phase II detoxification pathways, helping it neutralize and filter out environmental toxins.
Immune Defense Core: The fresh lemon juice provides a potent dose of Vitamin C, which assists your white blood cells in fighting off pathogens. Meanwhile, the carotenoids in the carrots and tomatoes act as structural antioxidants that protect your cells from oxidative damage.
Hydration and Kidney Flush: The high water content from the cucumbers and celery acts as a natural diuretic, assisting your kidneys in flushing out excess sodium and metabolic waste effortlessly.

BOTTOM LINE: FEED YOUR MIND & BODY THE RIGHT WAY

The bottom line is simple: stop treating your salads like a boring dietary chore and start treating them like a premium mind/body fueling upgrade. When you commit to making my salad 2 to 3 times a week over the next year and beyond, the long-term compound rewards are massive.
Over a year, you are flooding your system with thousands of clean, vibrant micro-nutrients. This means sustained mental clarity and memory protection that prevents the dreaded afternoon brain fog. It means a resilient, thriving gut microbiome that wipes out chronic bloating and optimizes your digestion permanently.
Most importantly, it means keeping your metabolism active and your vital filtration organs—like your liver and kidneys—running at peak efficiency to naturally manage visceral fat. Treat your machinery right, skip the garbage dressings, and let this powerhouse bowl work its magic. Your body and mind will thank you for years to come!
The Ultimate Biological "Upgrade" Combo: Instead of looking for a different meal to replace it, the only way to "better" your salad is to maximize its existing framework. Since you might rotate premium proteins like salmon and chicken breasts, your absolute peak biological choice is pairing your salad with a short window of Intermittent Fasting. When you break a fasting window with a nutrient-dense powerhouse like this, your insulin levels stay beautifully flat, your cells instantly absorb the fat-soluble vitamins, and your liver and kidneys handle the cleanup with maximum efficiency.
⚡ A NOTE FROM BART: "Folks, don't even waste your time trying to make a meal healthier than this — because it doesn't exist. Period. I even asked AI/ChatGPT." You see, you can spend hours prepping complex cooked dishes or choking down expensive liquid meal-replacements, but you will never match the sheer biological density, raw gut-cleansing fiber, and zero-baggage fuel packed into this single bowl. This is the apex predator of healthy meals.

THE BEST SALAD
YOU'VE EVER HAD

Literally, if you eat this salad 2-3 times per week, not only will you see some weight loss, but you'll maintain your weight quite well. This is my go-to meal when I want to lose weight, get lean, stay lean and feed my body with all it needs. Every time I have this salad, there's nothing left in the bowl. It was that good!