In general, since salads tend to be lower in carbohydrate, yet higher in minerals, they are usually best eaten later in the day, when the body doesn’t require as much fuel (carbohydrate) but does need nutrition to rebuild and repair from the day’s activities. For this reason I have one salad a day, always as dinner, or as part of dinner.
Thai Salad
MATTHEW KENNEY
A raw twist on a classic.
Time: 15 minutes • Makes 2 servings
2 handfuls mixed greens
½ cup finely diced pineapple
½ cup soaked, finely sliced sun-dried tomatoes
1 avocado, sliced
Sea salt
Freshly ground black pepper
½ red bell pepper, cut into long, thin strips
½ cup thinly sliced young coconut meat
½ cup chopped cashews
½ cup Creamy Thai Dressing (see p. 215)
Cilantro leaves, for garnish
• Place a handful of mixed greens in the center of each plate. Top with pineapple, sun-dried tomatoes, and avocado.
• Season with salt and pepper to taste. Top with red bell pepper, coconut, and cashews.
• Drizzle Creamy Thai Dressing generously over top just before serving. Garnish with cilantro leaves.
Beet Salad with Lemon Herb Cream Cheese
RAVENS’ RESTAURANT, MENDOCINO, CALIFORNIA
Rich, earthy, full-flavored goodness. The chefs at Ravens’ use a variety of beets from their garden, including Chioggia (also called candy-stripe) or yellow beets.
Time: 15 minutes active; 30 minutes to cook • Makes 4 servings
4 small garden beets
1 bunch of frisée or favorite greens (mesclun, arugula)
• Preheat oven to 450°F. Wash beets, then wrap in aluminum foil and roast in oven for 30 minutes. Remove from oven and allow to cool.
• When cool to the touch, slip off skins and slice.
DRESSING
3 tbsp Dijon mustard
¼ cup finely chopped shallots
½ cup white balsamic vinegar
2 cups olive oil
½ cup agave nectar
Salt to taste
• Mix all ingredients together.
LEMON HERB CREAM CHEESE
½ cup raw walnuts
Juice from ½ lemon (reserve second half, zest removed)
Lemon zest (add to taste)
1 clove garlic
Pinch of salt
• Place all ingredients in a food processor. Process until mixture resembles a coarse cream cheese. Add additional lemon juice if necessary and lemon zest for flavor.
To serve
• Arrange about one-quarter of the beets around the rim of a plate. Place one-quarter of the frisée in the center of the plate, then drizzle dressing over frisée and beets.
• Take two tablespoons: with one, scoop out some Lemon Herb Cream Cheese and with the other, form it into an ovoid shape and place on frisée.
Roasted Beet and Fennel Salad with Belgium Endive
MILLENNIUM RESTAURANT, SAN FRANCISCO, CALIFORNIA
A great winter salad. The rich dressing pairs well with the sweetness of the beets and bitterness of the endive.
Time: 15 minutes • Makes 2 servings
2 cups small diced beets
2 cups small diced fennel bulb
2–3 tsp olive oil
2 tsp balsamic vinegar
Juice of ½ Meyer lemon (optional)
Salt to taste
Black pepper to taste
• Blanch the beets and fennel for 3–4 minutes. Drain and toss with a small amount of olive oil and the balsamic vinegar.
• Roast on a non-stick baking mat or a parchment-lined sheet pan until al dente and glazed.
• Toss with Meyer lemon juice, if using. Adjust salt and pepper to taste.
To serve
6 Belgian endive spears per salad
Roasted beets and fennel mixture
Garlic-Green Peppercorn Dressing (see p. 212)
Grapefruit or mandarin orange segments, for garnish
Fresh tarragon and flat leaf parsley, for garnish
• For each salad, arrange endive around the perimeter of the plate. Fill each spear with the beet and fennel mixture.
• Drizzle the plate with 1–1 ½ ounces Garlic-Green Peppercorn Dressing.
• Garnish with grapefruit or mandarin orange segments, and a sprinkling of fresh tarragon and parsley leaves.
Roasted Vegetable Salad with Roasted Garlic Dressing
CANDLE 79, MANHATTAN, NEW YORK
Abigael Birrell, a Candle 79 chef, invented this luscious salad, full of roasted seasonal vegetables. She likes to serve it as a starter to a festive holiday dinner. It’s also a good main course salad.
Time: 15 minutes active; 35–40 minutes to cook • Makes 4 servings
1 fennel bulb, trimmed and cut into bite-sized pieces
2 cups fingerling or new potatoes, cut into bite-sized pieces
1 cup baby turnips, peeled and cut into bite-sized pieces
2 medium-sized beets, peeled and cut into bite-sized pieces
2 medium apples, cored and sliced
1 tsp sea salt
Freshly ground black pepper
3 tbsp extra-virgin olive oil
Roasted Garlic Dressing (see p. 211)
2 bunches arugula, rinsed, trimmed, and stemmed
Toasted walnuts or pecans (optional)
• Preheat oven to 400°F.
• Toss the vegetables and apples with the salt, pepper, and olive oil in a large mixing bowl.
• Spread in a single layer on a baking sheet and bake until just tender, 35–40 minutes.
• Toss the vegetables with about 2 tbsp of Roasted Garlic Dressing to lightly coat the vegetables, and set aside.
• To serve the salad, arrange the arugula on 4 plates, then top with equal amounts of the warm vegetable mixture. Sprinkle with toasted walnuts or pecans, if desired, drizzle with a bit more dressing, and serve at once.
Shaved Zucchini and Sacha Inchi Salad
Refreshing yet filling.
Time: 10 minutes • Makes 4 servings
DRESSING
⅓ cup hemp oil (or Vega Antioxidant EFA oil)
2 tbsp fresh lemon juice
1 tsp coarse sea salt
½ tsp ground black pepper
¼ tsp dried crushed red pepper
• Mix oil, lemon juice, salt, black pepper, and crushed red pepper in a bowl. Set aside.
SALAD
2 pounds medium zucchini, trimmed
½ cup coarsely chopped fresh basil
¼ cup chopped sacha inchi
Salt and pepper to taste
• Using vegetable peeler, slice zucchini into ribbons, working from top to bottom of each zucchini. Put ribbons in large bowl.
• Add basil and chopped sacha inchi, then the dressing; toss to coat. Add salt and pepper, as much as desired.
Spicy Lentil Salad
BEETS LIVING FOODS CAFÉ, AUSTIN, TEXAS
Filling and protein-rich.
Time: 10 minutes • Makes 2 servings
2 tbsp minced onions
1 small clove of garlic, minced
¼ cup cilantro, finely chopped
2 medium tomatoes, finely chopped
½ tsp jalapeño, finely minced (or more for desired spice)
2 tsp lemon juice
1 cup sprouted lentils (½ cup before sprouting)
2 tsp apple cider vinegar
2 tsp olive oil
¼ tsp sea salt or to taste
• Place onions, garlic, cilantro, tomatoes, jalapeño, and lemon juice into a medium bowl and mix well.
• Add lentils, apple cider vinegar, and olive oil and mix. Add salt to taste.
• Store in the refrigerator.
Cumin-Style Cabbage Salad with Tart Green Apple
Unique and flavor-packed.
Time: 1 hour presoak; 15 minutes active • Makes 4–6 servings
½ medium green cabbage, sliced into thin strips
½ cup cashews, soaked in water for 1 hour
½ cup reserved cashew soak water
1 tbsp lime juice
½ tbsp balsamic vinegar
½ tsp ground cumin
1 clove garlic, peeled and mashed in a garlic press
1 tart green apple (such as Granny Smith variety), cut into matchsticks
• Place the cabbage in a large bowl and set aside.
• In a blender, combine the cashews, ½ cup soak water, lime juice, vinegar, cumin, and garlic and blend.
• Once the mixture is a smooth sauce, pour over the cabbage. Use clean hands to massage the sauce into the cabbage for a minute to help soften the cabbage slightly, into a slaw. Toss in the apple and serve.
Good Roots Salad with Coconut-Cumin Dressing
Surprisingly filling and energizing, this salad is packed with easily digestible carbohydrate. Be sure to peel all the vegetables before dicing and shredding.
Time: 10 minutes • Makes 4 servings
2 cups shredded beets (about 2 medium)
2 cups shredded carrots (about 4 medium)
4 cups diced jicama
2 tbsp pumpkin seeds
2 cups onion sprouts (about 4 ounces in weight)
½ recipe Coconut-Cumin Dressing (see p. 215)
• Combine all ingredients and toss.
Dilled Spinach Salad with Avocado
Fresh tasting, filling, high in iron, and flavorful. If it’s available, use fresh dill instead of dried. Add to taste.
Time: 10 minutes • Makes 2–4 servings
1 package (5 ounces) baby spinach leaves
1 beet, peeled and cut into large matchsticks
1 avocado, peeled and chopped
⅓ cup red onion, diced
2 tbsp hemp oil
1 tbsp balsamic vinegar
2 cloves garlic, pressed
1 tbsp dried dill
Salt and pepper to taste
• In a large bowl, combine the spinach, beet, avocado, and red onion.
• In a small bowl, whisk together the hemp oil, vinegar, pressed garlic, and dill. Add salt and pepper to taste.
• Just before serving, add the dressing to the salad and toss.
New Caesar Salad
With the distinctive flavor of a traditional Caesar salad, but with no cholesterol.
Time: 15 minutes • Makes 4 servings (1 cup of dressing)
DRESSING
¼ cup cashews
¼ cup water
¼ cup olive oil
2 ½ tbsp red wine vinegar
3 tbsp lemon juice
3 large cloves garlic
1 ½ tsp miso paste
3 tbsp wakame flakes
1 tsp Dijon mustard
• Blend all ingredients together.
SALAD
3–4 whole romaine lettuce hearts, torn into bite-sized pieces
Rustic Sweet Onion Flatbread (see p. 186) or flax crackers
½ ounce dulse strips, cut into small pieces
Freshly cracked black pepper, to taste
• Toss the lettuce with several spoonfuls of dressing in a large bowl (use as much dressing as desired). Place dressed greens on a plate along with a couple of pieces of Rustic Sweet Onion Flatbread or flax crackers and sprinkle with a few dulse strips. Generously adorn with some freshly cracked pepper.
Summertime Chef Salad
Fresh and light, this is a simple summertime staple.
Time: 10 minutes • Makes 4–6 servings
4–6 large handfuls mixed baby greens or chopped romaine lettuce
2 cups fresh white corn kernels (about 2 ears)
1½ cups grape tomatoes, halved
2 cups cucumber, thinly sliced
½ cup red onion, thinly sliced
4 cups jicama, cut into large matchsticks
1–2 avocados, cut into chunks
Dressing of choice
• For each serving, create a bed of greens, then place each of the other vegetables in a small mound around the plate for a decorative presentation. Drizzle with dressing of choice.
Summer Chopped Salad
TAL RONNEN
This is super-easy—a foolproof recipe—but you should make it right before you serve it. Chopped salads can get soggy if they sit around. Kids go crazy for this because of all the great flavors and textures.
Time: 20 minutes • Makes 4 servings
¼ pound green beans, cut into 1-inch pieces
5 radishes, finely diced
Dash of agave nectar
¼ English cucumber, finely diced
12 red and yellow cherry tomatoes, quartered
Kernels from 2 ears raw sweet corn
1 avocado, diced
1 cup baby arugula
1 shallot, minced
1 tsp minced fresh basil
1 tsp minced fresh oregano
Vinaigrette (see p. 214)
1 tsp freshly squeezed lemon juice
• Blanch the green beans in boiling water for 30 seconds, then chill in an ice bath. In the same boiling water, blanch the radishes for 20 seconds, then chill in an ice bath sweetened with a dash of agave nectar.
• Place all of the ingredients except for the Vinaigrette and lemon juice in a large bowl.
• Drizzle with the Vinaigrette and toss to coat. Sprinkle the lemon juice on top just before serving.
Watercress Salad with Roasted Beets
Unique and original flavor sets this nutrient-packed salad apart.
Time: 10 minutes; 1 hour to cool • Makes 4 starter salads
GINGERED BEETS
3 beets, washed and peeled
1 cup apple cider vinegar
2 tsp whole black peppercorns
2-inch piece of peeled ginger, cut into thin slices
¼ cup palm sugar
SALAD
2 bunches watercress, washed and de-stemmed
1–2 tbsp sesame seeds (black or white)
¼ cup Sweet Mustard Dressing (see p. 213)
Sesame seeds, for sprinkling
• Slice the beets into thin rounds and place in a large canning or heatproof jar.
• Pour the vinegar, peppercorns, ginger, and palm sugar into a small saucepan, and bring to a boil.
• Pour the hot mixture over the beets, seal jar, and place in the refrigerator. Beets may be enjoyed as soon as they have cooled (about 1 hour) or will keep in a closed, refrigerated container for up to 1 month.
• To prepare the salad, toss the watercress with the Sweet Mustard Dressing and divide onto serving plates.
• Place the beets on top of the greens, and sprinkle with sesame seeds.
Mexican Salad Bowl
Traditional Mexican salad.
Time: 10 minutes • Makes 4 servings
2 large handfuls baby salad greens or chopped romaine lettuce
1 cup cooked black beans
1 cup jicama, cubed
2 cups shredded carrots (about 3 carrots)
1 cup sweet corn kernels (about one ear)
¼ cup chopped green onion
• In a large bowl, toss the vegetables with the dressing of your choice and serve.
Wilted Chard Salad with lima Beans
Can be served as a meal.
Time: 10 minutes • Makes 2–4 servings
1 tbsp coconut oil
1 leek, white and light green parts, sliced thin
2 cloves garlic, minced
¼ tsp sea salt, or to taste
1 large bunch Swiss chard, stems removed, sliced into ½-inch strips
2 tsp balsamic vinegar
1 cup fresh or frozen lima beans, blanched for 2 minutes
¼ tsp red pepper flakes
• Heat the oil in a large skillet over medium heat until melted. Add the leek and the garlic and sauté for 2 minutes, stirring often, until the leeks have softened.
• Add the salt, Swiss chard, balsamic vinegar, lima beans, and red pepper flakes, and toss to combine.
• Cover the pan, reduce heat to medium-low, and cook for 4–5 minutes, until the chard has wilted. Remove from heat and serve immediately.
South of the Border Coleslaw
A fresh take on coleslaw.
Time: 15 minutes active; cashew soak time • Makes 4–6 servings
½ cup cashews, soaked in water for 1–2 hours
½ cup cashew soak water
2 tsp apple cider vinegar
2 large Medjool dates, pits removed
½ packed cup fresh cilantro, plus more for garnish
½ tsp sea salt
8 cups finely shredded green cabbage (shredded as thinly as possible)
1 cup shredded carrots
• When cashews are soaked and soft, place in a blender with water, vinegar, dates, cilantro, and salt. Blend until smooth and creamy (this may take a couple of minutes).
• In a bowl, mix together the cabbage and carrots. Pour the blended mixture on top and toss until well coated.
• Garnish with additional cilantro, if desired.
Dandelion Salad with Sun-Dried Tomatoes and Lentil Dressing
Flavorful sun-dried tomatoes combined with the bitterness of the dandelion greens give this salad special qualities. Lovers of bitter greens can substitute the mixed greens for additional dandelion.
Time: 5 minutes active; tomato presoak time • Makes 2–4 servings
2 heaping handfuls dandelion greens (about ½ bunch), trimmed and cut in half lengthwise
2 heaping handfuls baby mixed greens
⅔ cup sun-dried tomatoes, soaked 30 minutes in warm water until soft, sliced into ¼-inch strips
1 tbsp minced shallot
½ recipe Lentil Dressing (see p. 214)
⅓ cup cooked green lentils
Freshly cracked pepper
• In a large bowl, combine the greens, sun-dried tomatoes, and shallot. Pour the lentil dressing on top and toss thoroughly.
• To serve, top with ⅓ cup lentils and freshly cracked pepper.
Hemp Seed Kale Salad
Classic nutrient-rich, alkaline-forming salad at its best.
Time: 10 minutes • Makes 2–4 servings
1 large bunch of curly or latigo kale
3 green onions, minced (white parts only)
½ cup diced crimini mushrooms (optional)
1 tbsp red wine vinegar
1 tbsp miso paste
2 tbsp hemp oil
¼ tsp garlic powder
⅓ cup hemp seeds
1 red bell pepper, finely diced
• Wash and dry the kale thoroughly. Strip the stems away from the kale leaves and discard. Place the kale leaves in a large bowl, tearing apart any large pieces.
• Add the green onions, mushrooms, red wine vinegar, miso paste, hemp oil, and garlic powder.
• Use your hands to massage the ingredients into the kale for about 2 minutes, or until kale and mushrooms have softened slightly.
• Add the hemp seeds and bell pepper and toss thoroughly.
Quick Kale Avocado Salad
CHAD SARNO
This is a wonderful way to enjoy the mighty kale. Many are unfamiliar with raw kale, but working with this method of softening the kale with the other ingredients makes it not only much easier to digest but also incredibly delicious. Serve this recipe with your favorite cooked whole grain and a handful of raw or toasted seeds/nuts for a great protein-packed alkalizing meal.
Time: 10 minutes • Makes 2 servings
1 head kale, shredded (any variety is great)
1 large tomato, or red bell pepper, diced
1 ½ avocado, chopped
3 tbsp flaxseed oil
2 tbsp red onion, green onion, or leeks, finely diced
1 lemon, juiced
1 tsp sea salt
Diced fresh chilies or pinch of cayenne (optional)
• In large mixing bowl toss all ingredients together, squeezing as you mix to “wilt” the kale and cream the avocado. Serve immediately. This dish is also great if you want to use chard, collards, broccoli leaves, spinach, or any combination of these instead of kale.
Chinese Chopped Salad
A healthy makeover of a Chinese chicken salad, this fresh preparation offers substantial amounts of protein of the plant-based variety.
Time: 15 minutes • Makes 4 servings
DRESSING
1 ½ tbsp yacon syrup or agave nectar
1 ½ tbsp ume plum vinegar
1 ½ tbsp apple cider vinegar
1 tbsp + 1 tsp fresh ginger, grated
1 whole red jalapeño pepper, minced (with or without seeds)
¼ cup hemp oil or olive oil
2 tbsp fresh squeezed orange juice
¼ cup sesame seeds
• Combine all the dressing ingredients, except 2 tbsp of sesame seeds, in a blender, blending until as creamy as possible. Stir in the remaining sesame seeds by hand and refrigerate until ready to use.
SALAD
5 cups Chinese cabbage, shredded
5 cups romaine lettuce, shredded
¼ cup scallions, white and green parts
1 cup snow peas or sugar snap peas
2 cups mung bean sprouts
¾ cup chopped roasted sacha inchi seeds (or almonds)
½ cup dried goldenberries (optional)
• In a large bowl, chop and combine all salad ingredients, except for the sacha inchi seeds and goldenberries.
• Toss with dressing just before serving. Sprinkle with sacha inchi seeds and goldenberries.
Chopped Garden Salad
This is a really flexible recipe. Pick a dressing of your choice or just do simple oil and vinegar.
Time: 15 minutes • Makes 2 very large dinner salads or 4–6 side salads
1 large head romaine lettuce
2 carrots
1 large cucumber (if organic, do not peel)
2 large radishes
1 stalk celery
1 cup onion sprouts (or use another kind of sprout)
¼ cup sunflower seeds
2 tbsp hemp seeds (optional)
Salad dressing of choice
• Chop the lettuce, carrots, cucumber, radishes, and celery finely.
• Toss together in a large bowl with sprouts, sunflower seeds, and hemp seeds.
• Add dressing, if desired, just before serving.
Asian Vegetable Noodle Salad
A raw twist on an ancient classic.
Time: 10 minutes • Makes 2–4 servings
DRESSING
1 tbsp + 1 tsp hemp oil or olive oil
2 tsp sesame oil
2 tsp miso paste
2 ½ tbsp yacon syrup
2 tbsp balsamic vinegar
• Combine all the ingredients in a jar and mix well.
SALAD
6 large zucchinis, peeled with a vegetable peeler into long strips
2 carrots, peeled with a vegetable peeler into long strips
1 package of kelp noodles, drained (optional)
2 green onions
½ jalapeño, deseeded and minced
¼ cup chopped sacha inchi or chopped almonds
Cilantro leaves, for garnish (optional)
• Toss together the salad vegetables in a large bowl, mix in the dressing, and top with sacha inchi or almonds and cilantro.
Asian Carrot Avocado Salad
A quick and easy salad with an exquisite balance of Asian-influenced flavor. An all-time favorite recipe!
Time: 10 minutes • Makes 3–4 servings
DRESSING
2 tbsp flaxseed oil
3 tbsp lime juice
2 tsp ume plum vinegar
1 tbsp fresh ginger, grated
1 tbsp ground coriander
1 tbsp agave nectar
• In a food processor, blend oil, lime juice, miso, ginger, coriander, and agave nectar.
SALAD
4 cups grated carrots
½ cup cilantro, chopped
½ cup parsley, chopped
1 green onion, sliced (white and 1 inch of green parts)
½ cup raw sesame seeds, with 2 tbsp set aside
1 medium avocado, chopped
• Grate carrots and toss in a large bowl with cilantro, parsley, green onion, and sesame seeds (reserving 2 tbsp of seeds). Set aside.
To serve
• Pour dressing over salad, and toss well. Gently fold in avocado, and sprinkle reserved sesame seeds on top before serving.
Candied Grapefruit Salad
AMANDA COHEN
This is our way to make salad more fun. Start by preparing the grapefruit so the candy glaze can dry while you work on the rest of the recipe. You’ll need a candy thermometer to test when the palm sugar’s ready for dipping, and a sturdy piece of floral foam or Styrofoam heavy enough to hold the skewers upright while the grapefruit dries.
Time: 1 hour • Makes 4 servings
8 grapefruit segments with the peel removed, but as much of the pith (the white skin beneath the peel) left on as possible
8 eight-inch bamboo skewers
3 cups palm sugar
½ cup water
• Push the skewers through the bottom of the grapefruit segments until they’re about halfway in.
• In a heavy stockpot, bring the sugar and water to 250°F. Insert the thermometer just to check temperature, then remove.
• Dip each skewered piece of grapefruit in the hot sugar and coat each thoroughly.
• Stick the bottom ends of the skewers into the foam and let them dry until hard.
DRESSING
¼ cup grapefruit juice
½ tsp Dijon mustard
2 tbsp grapefruit zest
¾ cup extra-virgin olive oil
2 tbsp lemon juice
2 tsp salt
1 tbsp finely minced shallot
¼ tsp pepper
• Blend everything but the oil in a blender, and then slowly stream in the oil. Add salt and pepper to taste.
SALAD
4 cups mixed greens
¼ ripe avocado, cubed
3 tbsp toasted sliced almonds
• Mix the greens with the salad dressing, and toss in the avocado and almonds. Divide among 4 plates. Put two grapefruit skewers on each plate.