How to Create a Healthy "TikTok Salad Recipe" Inspired by the 5 Foods you Should Eat Everyday

Are you on “healthy eating tok?” 

Wait... Do you have any idea what that means?!?! Lol.

While scrolling through my feed, I'm occasionally shown content focused on healthy eating and exercises to improve my hips' strength and flexibility (especially important post-cancer). Of course, I watch and save the best ones I like, which means the algorithm shares even more of the same genre of content with me. And that's how I stumbled into the world of “healthy eating tok” where I've discovered tips, recipes, and suggestions for creating all kinds of meals.

Currently, many of the videos I see focus on "hacks" that can be done on a daily basis to nurture our gut health and ensure we're getting all the nutrients our bodies need.

Last night, I saw a TikTok video that recommends eating five nourishing foods daily. As a joke, I wondered if there was somehow a way to combine all of these items into one meal…

The video wont embedd, but here it is: https://www.tiktok.com/@megantok2/video/7190589314059849003

She (and others have suggested we eat: leafy greens (spinach, kale), a rainbow of fruits (apples, blueberries, etc.), cruciferous vegetables (broccoli, brussels sprouts, cauliflower), allium vegetables (onions, garlic), and omega-3s (salmon, flax seeds, chia seeds). 

These ingredients are not only packed with vitamins and minerals, but they also provide a variety of flavors and textures to make meals more interesting.

Honestly, the idea of throwing all the ingredients into a bowl and assembling a salad wasn't too complex. My husband and I love throwing random food in our fridge into a bowl and calling it "garbage salad" or "kitchen sink" stir-fry bowls with rice. But that's with leftovers or whatever might go bad in the next few days - not necessarily the most nutritious meal.

So, I got creative and created a salad inspired by these five foods.

The 5 Foods you Should Eat Everyday.

This salad combines all five of these healthy ingredients plus a few extras - for flavor and texture - to create one delicious and nutritious meal.

This recipe is not only packed with all of the suggested ingredients, but it's also delicious and easy to make.

Introducing the Spinach, Apple, & Broccoli Salad with Garlic, Flax Seeds, and an Apple Cider Vinger Dressing. 

Maybe I can come up with a catchier name - but for now, and for SEO purposes, this is what I am going with. 

This salad not only incorporates all of the suggested ingredients from the TikTok video, but it also provides a healthy and delicious way to get your daily dose of nutrients. Plus, it's easy to make and customizable to your liking.

Tiktok Salad: Spinach, Apple, & Broccoli Salad with Garlic, Flax Seeds, and an Apple Cider Vinger Dressing Recipe 

Here's what you'll need:

• 4 cups fresh spinach

• 2 cups broccoli florets

• 2 cups diced apples

• 1/2 cup diced onions

• 2 cloves minced garlic

• 2 tablespoons flax seeds

The dressing:

• 2 tablespoons olive oil

• 1 tablespoon apple cider vinegar

• 1 tablespoon honey

• 1 teaspoon dijon mustard

• Salt and pepper, to taste

Instructions:

1. Mix the spinach, broccoli, apples, onions, and garlic in a large bowl.

2. Whisk together the dressing: olive oil, apple cider vinegar, honey, and dijon mustard in a small bowl. Season with salt and pepper to taste.

3. Pour the dressing over the salad and toss to coat.

4. Sprinkle the flax seeds on top of the salad and toss again.

5. Serve and enjoy!

Salad Customization

One of the best things about this salad is that its highly customizable. You can add in other ingredients, such as nuts, raisins, or cranberries, for some extra crunch and sweetness. 

You can also switch up the type of lettuce or greens used. 

And if you're not a fan of flax seeds, you can use chia (or other types of seeds or nuts instead - granted, they have fewer omega-3s, but you can always add salmon or another “Fatty fish” like Mackerel or Trout).  

Nutritional Benefits of this Healthy Tiktok Salad 

The base of the salad is fresh spinach, which is packed with vitamins K, A, and C, as well as iron and folate. Next, we have broccoli florets, which are a great source of vitamin C, potassium, and dietary fiber. Diced apples add a touch of sweetness and provide vitamin C and fiber. Onions and minced garlic add flavor and depth, as well as vitamin C, B6, and manganese. Finally, flax seeds are a great source of omega-3 fatty acids and add a nice crunch to the salad.

Don't be afraid to get creative and add other ingredients to make it your own. Some other options could be adding in some grilled chicken for protein or some avocado for added creaminess.

Tiktok Salads Are Meant to be Recorded and Shared

Honestly, this TikTok-inspired salad recipe is a great way to incorporate all the suggested ingredients into one dish. And if you want to take it another step further, you can also meal prep these salads and put them into glass containers to eat during the week.

Also: Don't forget to post your salad creations on Tiktok if you try this recipe. That's the golden rule, after all. I think… Or so I have heard... And yes, I should take my own advice! Because honestly, if I was a good food blogger, I would have perfectly curated pictures of my healthy salad-making process. Maybe I’ll try this weekend.

Now I need inspiration from TikTok to get started…