Frost Salad Recipe

Frost Salad Recipe

Hello, beautiful people! Today I’m sharing the Frost Salad Recipe with you. Dave and I love to eat salad, and we eat this salad for dinner at least 5 nights a week. We started with Nattie’s famous Neidhart salad, and eventually it has morphed into our own thing that Dave dubbed the Frost Salad.

What’s Nattie’s Famous Neidhart Salad?

What’s Nattie’s Famous Neidhart Salad? I’m glad you asked! It’s got a base of romaine, vine ripened tomatoes, kalamato olives, avocadoes, pink himalayan sea salt, feta cheese, olive oil, honey, and whole lemon, and krab meat. You can also add salmon or chicken if you prefer.

Frost Salad Recipe Ingredients

Healthy Everyday Salad Ingredients with homemade dressing

Our salad is chock full of things that Dave and I love that are healthy for us. I wanted to cut back on the amount of meat that we were eating, but still have plenty of protein in our diet. My daily protein goal is 130 grams of protein, which can be difficult to achieve! This salad has good protein thanks to the feta cheese.

  • Sunflower microgreens (we use 1 container for 2 people)
  • 1 avocado (sometimes 2 if I’m extra hungry)
  • 1 honey mango
  • fresh sliced strawberries (1/2 container)
  • blueberries (1/2 to whole container)
  • cooked beets (1 container)
  • feta cheese (1 block)
  • red cabbage (several leaves)

Frost Salad Dressing Recipe

I’m so grateful to Nattie for introducing us to homemade salad dressing. I can never go back. We use about 1 tablespoon of honey, 1 tablespoon of lemon juice, and 1 tablespoon of olive oil for 2 people for dressing.

Optional Ingredients

We also sometimes include the following, depending on our mood.

  • sweet onions
  • carrot slices
  • pineapple chunks
  • snap peas

I have a lot of food allergies to things like bell peppers, paprika, soy, eggplants, etc, so I have to avoid those veggies. Those allergies are also what made being vegan and vegetarian not viable for me.

Alternative Greens

If you don’t love sunflower microgreens like I do, I would recommend the following lettuces. Iceberg lettuce has no nutritional value, which is why I don’t care for it even though I grew up on it. Butter lettuce is my absolute favorite lettuce.

  • romaine lettuce
  • butter lettuce

Why These Ingredients in the Frost Salad?

Why these specific ingredients? Let me tell you!

Sunflower Microgreens

Sunflower Microgreens are significantly more nutritious for you than lettuce. They have vitamin E, B vitamins, zinc, magnesium, vitamin K (good for boen health and blood clotting).


Avocadoes are filled with healthy fats that can help reduce bad cholesterol levels. They have potassium, vitamin K, vitamin E, vitamin C, and B-vitamins, as well as fiber.

Honey Mangos

Honey Mangos have great dietary viber, vitamin A, and vitamin C. These are important for immune and vision health.

Honey mangos taste like honey drenched peaches, such an amazing fruit flavor!


Strawberries are packed with antioxidants and dietary fiber.


Blueberries are packed with antioxidants and flavonoids to decrease inflammation.

Theyare a favorite fruit of mine and I love eating them daily.

Cooked Beets

Cooked Beets are a great source of fiber, vitamin C, potassium, and manganese. They also have unique antioxidants called betalains that can help protect against chronic conditions.

I love cooked beets and they always makes me think of Grandma when I eat them.

Feta Cheese

Feta Cheese has protein, calcium, and helpful probiotics.

Red Cabbage

Red Cabbage is high in fiber and nutrients like vitamin C, vitamin K, vitamin B6, and manganese. And it has powerful antioxidants, including anthocyanins which have been linked to a range of health benefits from reducing inflammation to protecting against heart disease.

I love the taste and crunch of red cabbage and have been experimenting with adding it to more foods.

Why 3 Ingredients in the Dressing?

Why do we use just 3 simple ingredients in our salad dressing? Because it tastes so much better to me than Ranch dressing ever did. And these are all good for our health.

Olive Oil

Olive Oil is full of healthy fats like oleic acid, which helps to reduce inflammation. Dave and I both have inflammatory conditions, so we eat anti-inflammatory foods. It also has antioxidants, vitaminE, and phenolic compounds to help fight off chronic disease and cellular damage.

Tupelo Honey

Tupelo honey has a higher sugar content than other types of honey, but it also has a lower glycemic index, so it doesn’t raise your blood sugar levels as quickly as other honeys. It has antioxidant and antimicrobial properties too.

Lemon Juice

Lemon Juice is another powerful antioxidant with vitamin C.

How to Assemble the Frost Salad

  1. Put the microgreens in the bottom of the big salad bowl.
  2. Slice several leaves of red cabbage.
  3. Cut honey mango into quarters, remove seed, then slice mango into strips.
  4. Slice fresh strawberries and avocado and add them.
  5. Add fresh blueberries.
  6. Crumble entire block of feta cheese into the salad.
  7. Slice the beets and add them. Dave will often add the beet juice on top of the feta to stain it reddish purple.
  8. Drizzle around 1 tablespoon of olive oil.
  9. Drizzle around 1 tablespoon of honey.
  10. Drizzle around 1 tablespoon of lemon juice.
  11. With freshly scrubbed hands, use your hands to mix up the salad. I hate doing this because I have tactile issues and long nails, so Dave almost always does this part for me.

Why Frost Salad?

The healthy everyday Frost salad

Why Frost Salad? Well, our surname is Frost. It’s that simple. We currently use big metal bowls as our salad bowls, but I would eventually like to find some handmade purple ones on etsy.

We make this salad at least 5 times a week, sometimes more. It started out much heavier on veggies but has transitioned to have more fruit and unusual ingredients and I love it! Feta cheese goes well with the beets and everything else in there.

In any given week, you can guarantee that I’m eating this salad and my chocolate cherry protein muffins! I also eat around 300 grams of peas and carrots daily because I love my veggies! Peas also have a bit of protein in them. I get most of my protein from my protein muffins and protein shakes, but peas and feta cheese help me out too.

Eating high protein has been very good for me and my health according to my doctor and my blood work, so I’m going to continue to stick with it.

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