Succulent Salads and Delicious Dressings
Salads are honestly one of my favorite dishes. I love to turn them into a meal by adding beans, nuts, tons of veggies, and grains. I also enjoy eating them alongside other dishes to complete a meal. Eating a raw salad every day will ensure that you are getting lots of nutrients and healthy enzymes in your body; they are also high in fiber and will fill you up, which can help prevent overeating. Making your own salad dressing is a snap, so there is no reason to buy bottled salad dressing that is usually high in sugar and fat. Make the dressings in batches and keep in the refrigerator to grab any time you whip up a salad.
4 servings
If you are not a fan of Brussels sprouts yet, I promise you will be after eating this delicious and surprising salad. Brussels sprouts are a great cancer-fighting food because they are loaded with antioxidants and they help to detoxify the body.
1 pound Brussels sprouts, ends cut off and then thinly sliced
½ cup almonds (smoked or roasted)
½ cup dried cranberries
1 large shallot, diced
Lemon Vinaigrette (see recipe below)
Sea salt and pepper, to taste
Blanch the Brussels sprouts in boiling water for 3 minutes. Drain and set aside to cool. Once cool, place in a bowl and add the almonds, cranberries, and shallots. Toss with vinaigrette (recipe follows). Season with salt and pepper. This salad gets more flavorful if refrigerated overnight to allow the flavors to meld together.
Lemon Vinaigrette
Juice of 1 lemon
2 tablespoons extra virgin olive oil
3 tablespoons brown rice vinegar
1 teaspoon agave nectar
1 tablespoon Dijon mustard (I prefer Annie’s Organics or Trader Joe’s brands)
1 shallot, minced finely
This snazzy vinaigrette is great on any type of salad. Make some extra and store it in your fridge to have on hand whenever you need a dressing.
Place all of the ingredients in a blender or shaker bottle and blend or shake until well mixed.
Per Serving: Calories 210, Total Fat 10g, Saturated Fat 1g, Cholesterol 0mg, Sodium 30mg, Carbohydrate 28g, Fiber 7g, Protein 8g. Lemon Vinaigrette: Calories 80, Total Fat 7g, Saturated Fat 1g, Cholesterol 0mg, Sodium 90mg, Carbohydrate 5g, Fiber 0g, Protein 0g
Raw Kale Salad with Creamy Chipotle Dressing
4–6 servings
This salad is a hit with many of my clients. It turned them into kale converts, and now they request it every time I cook for them! I think you will love the smokiness of the dressing combined with the curly leaves of the kale.
1 or 2 heads kale, any variety (I like curly kale for this salad)
Extra virgin olive oil, roughly 2 teaspoons
Dash of sea salt
½ cup quartered or halved cherry tomatoes
¼ cup slivered almonds
3 tablespoons hemp seeds
Strip the kale of stems, tear into small pieces, and soak in a bowl with water for a few minutes to get rid of any sand or dirt. Drain the kale and dry using a salad spinner. Place the kale in a large bowl and drizzle with the olive oil and a dash of salt. Massage the kale with your hands for a few minutes until it softens, which helps the kale become easier to digest. Add the tomatoes, almonds, and hemp seeds and toss with the Chipotle Dressing (recipe follows).
Creamy and Smoky Chipotle Dressing (About ½ cup)
¼ cup tahini
2 tablespoons extra virgin olive oil
3 tablespoons apple cider vinegar
2 tablespoons agave nectar
2 tablespoons filtered water
Juice of 1 lemon
1/8 teaspoon chipotle chili powder
Blend all of the ingredients together in a blender or Magic Bullet until smooth and creamy. This dressing will be thick. If you like a thinner dressing, add 1 to 2 tablespoons of water and reblend.
Per Serving: Calories 110, Total Fat 6g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 35mg, Carbohydrate 10g, Fiber 2g, Protein 5g. Creamy and Smoky Chipotle Dressing: Calories 120, Total Fat 10g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 0mg, Carbohydrate 8g, Fiber 0g, Protein 2g
6 servings
A different twist on the classic Mediterranean dish using quinoa instead of bulgur wheat, which results in a gluten-free dish! I love to serve this with a dollop of hummus and some olives on the side to make it even more heart healthy.
1 cup quinoa
¼ cup chopped fresh mint
½ cup chopped fresh parsley
1 cup peeled and diced cucumber
1 cup halved cherry tomatoes
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
¼ cup lemon juice
Sea salt and black pepper, to taste
Cook quinoa according to the package directions. Once cooked, transfer to a large bowl to cool. Combine the quinoa with the remaining ingredients and stir to combine. Season with salt and pepper.
Did You Know? Wild rice is really not rice at all but a species of grass that grows in slow-flowing streams and the shallow water in lakes. Some Native American tribes, such as the Ojibwe, consider wild rice a sacred part of their culture. It is high in fiber, protein, and lysine, contains minerals and B vitamins, and is naturally gluten free.
Per Serving: Calories 160, Total Fat 7g, Saturated Fat 1g, Cholesterol 0mg, Sodium 5mg, Carbohydrate 22g, Fiber 3g, Sugars 3g, Protein 5g,
Wild Rice Salad with Balsamic Maple Dressing
4 servings
Wild rice and spelt berries combine to give this salad a pleasing and chewy texture. When you add dried cherries, scallions, pecans, and grapes, you have a delicious amalgamation of flavors that your taste buds will love!
1 cup wild rice blend, rinsed
½ cup spelt berries
½ teaspoon sea salt
½ cup finely diced red onion
4 scallions, green parts removed, thinly sliced
¼ cup chopped pecans
½ cup dried cherries
1 cup red grapes, halved
Cook the wild rice and spelt berries as per package directions. Once cooked, place both into a large bowl. Stir in the sea salt, onion, scallions, pecans, dried cherries, and grapes. Add the Balsamic Maple Dressing (recipe follows).
To make this dish gluten-free, replace the spelt berries with regular short-grain brown rice.
Balsamic Maple Dressing
1 garlic clove, crushed
½ teaspoon sea salt
3 tablespoons balsamic vinegar
1 tablespoon stone-ground mustard
1 tablespoon maple syrup
1/3 cup extra virgin olive oil
¼ teaspoon fresh ground pepper
Place all of the ingredients together in a small bowl and whisk to combine. Stir the dressing into the grains and let the salad sit for a few minutes to marry the flavors. Serve warm or at room temperature. (Making the dressing the day before allows more time for the flavors to blend. If you like, you can warm it up before serving.)
CHEF’S TIP
Spelt is a form of wheat that is less processed and has more of the fiber intact. It also tends to be easier to digest for people who have gluten sensitivity. If you want to make this dish completely gluten free, just leave out the spelt berries and add extra wild rice.
Per Serving: Calories 370, Total Fat 7g, Saturated Fat 0g, Cholesterol 0mg, Sodium 10mg, Carbohydrate 75g, Fiber 8g, Protein 8g. Balsamic Maple Dressing: Calories 190, Total Fat 18g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 350mg, Carbohydrate 6g, Fiber 0g, Protein 0g
6–8servings
Who doesn’t love potato salad (especially when it’s made with lower-sugar bliss potatoes and heart-healthy grapeseed Vegenaise)? If you can’t find Vegenaise at your grocery store, any vegan mayo will do. When using the red, purple, and yellow variety of potatoes, you will have a festive red, white, and blue combo worthy of any Fourth of July picnic table. It’s sure to be a hit with your friends.
3 pounds red bliss potatoes or a combination of red, purple, and creamy yellow potatoes, unpeeled and chopped into ½-inch bites
1 small red onion, finely diced
4 scallions, white parts only, thinly sliced
3 tablespoons freshly chopped dill
¼ cup grapeseed Vegenaise
1 tablespoon Dijon mustard (I prefer Whole Foods, Annie’s, or Trader Joe’s brands)
2 teaspoons freshly squeezed lemon juice
1 tablespoon apple cider vinegar
Sea salt and pepper, to taste
Boil the potatoes until tender but not too soft, about 15 to 20 minutes. Drain and cool. In a large bowl, combine the potatoes with the remaining ingredients and stir to combine. Season with salt and pepper. Cover and refrigerate until cold, at least 3 hours. If the salad becomes dry after a day or two, add a bit more Vegenaise.
Per Serving: Calories 170, Total Fat 5g,Saturated Fat 1g, Cholesterol 0mg, Sodium 120mg, Carbohydrate 29g, Fiber 3g, Protein 3g
4 servings
Chickpeas are loaded with protein and fiber. I combined them here with some delicious baby artichokes and fresh herbs for a delightful blend of flavors. This salad is best served when it’s warm.
2 15-ounce cans chickpeas or 3 cups cooked chickpeas
¼ cup sliced sundried tomatoes
2 tablespoons extra virgin olive oil
1 small red onion, diced
4 garlic cloves, diced
1 celery stalk, diced
12 artichokes hearts, cut into quarters
Place chickpeas and sundried tomatoes in a large bowl. Set aside. Heat the olive oil in a skillet over medium heat. Sauté the onion, garlic, and celery until tender and slightly caramelized. Add the artichoke hearts and sauté until lightly browned. Add the mixture to the chickpeas and sundried tomatoes and stir well to combine. Top with Herbed Lemon Dressing (recipe follows).
Herbed Lemon Dressing
3 tablespoons fresh lemon juice
¼ cup extra virgin olive oil
1 tablespoon finely chopped fresh dill or rosemary
Salt and pepper, to taste
Put all of the dressing ingredients into a small bowl and whisk until combined. Pour over the chickpea salad and stir to combine flavors. Let the salad sit for a few minutes and serve slightly warm.
Per Serving: Calories 330, Total Fat 11g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 270mg, Carbohydrate 48g, Fiber 17g, Protein 14g. Herbed Lemon Dressing: Calories 250, Total Fat 28g, Saturated Fat 4g, Cholesterol 0mg, Sodium 0mg, Carbohydrate 1g, Fiber 0g, Protein 0g
Quinoa and Strawberry Salad with Lime Vinaigrette
6–8 servings
This salad is high in protein, loaded with flavor and texture, and perfect to serve for lunch on a warm summer afternoon.
1 cup quinoa, rinsed, cooked, and cooled
1 cup hulled and quartered strawberries
½ cup peeled and diced jicama
1 avocado, peeled and diced
2 scallions, thinly sliced
2 tablespoons freshly chopped mint
3 tablespoons dry-roasted pistachios
Cook the quinoa according to package directions and set aside to cool. Combine remaining ingredients in a large bowl and drizzle with the Lime Vinaigrette (recipe follows). Stir to combine.
Lime Vinaigrette
¼ cup extra virgin olive oil
3 tablespoons lime juice
2 tablespoons brown rice vinegar
2 teaspoons Dijon mustard
2 teaspoons agave nectar
Pinch of sea salt
Mix all of the dressing ingredients in a blender or shaker bottle until well combined.
Per Serving: Calories 140, Total Fat 5g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 15mg, Carbohydrate 19g, Fiber 3g, Protein 5g. Lime Vinaigrette: Per Serving: Calories 70, Total Fat 7g, Saturated Fat 1g, Cholesterol 0mg, Sodium 30mg, Carbohydrate 3g, Fiber 0g, Protein 0g
4 servings
I love this Asian version of coleslaw because it’s light, fresh, and great to serve alongside a sandwich or as a side to any meal. If you cannot find Napa cabbage, use white cabbage instead.
1 medium head Napa cabbage, shredded
½ small head red cabbage, shredded
½ small red onion, thinly sliced
1 red bell pepper, deseeded and julienned
½ cup julienned snow peas
½ cup shredded carrots
2 tablespoons chopped peanuts
Thai Dressing
3 tablespoons toasted sesame oil
3 tablespoons rice wine vinegar
1 tablespoon ume plum vinegar (optional)
1 tablespoon agave nectar or maple syrup
Juice from ½ lime
Pinch red pepper flakes
Combine all of the ingredients for the slaw in a large bowl. Blend the dressing ingredients together in a blender or shaker bottle and pour over the slaw. Toss well to combine. Refrigerate at least 2 hours so the flavors meld.
Per Serving: Calories 70, Total Fat 2.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 25mg, Carbohydrate 10g, Fiber 3g, Protein 3g. Thai Dressing: Calories 110, Total Fat 10g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 0mg, Carbohydrate 5g, Fiber 0g, Protein 0g
Kale Slaw with Creamy Pumpkin Seed Dressing
4 servings
This is another favorite recipe from natural food chef, Agi G, of One More Bite. I fell in love with this slaw at one of her dinner parties, and I begged her for the recipe to add to my book. I’m sure you will really love it, too . . . it’s crunchy, creamy, and slightly sweet.
2 cups chopped fresh organic kale (stems removed)
2 cups shredded white (or red) cabbage
¼ cup dried cranberries
1 tablespoon toasted pepitas (Spanish pumpkin seeds) for garnish
Creamy Pumpkin Seed Dressing
3 tablespoons toasted pepitas (Spanish pumpkin seeds)
2 tablespoons of water
2–3 tablespoons lemon juice
1/3 cup extra virgin olive oil
1 tablespoon raw honey or maple syrup
1 tablespoon of Dijon mustard
Pinch of sea salt
Pinch of black pepper
Place the chopped kale, cabbage, and cranberries in a large bowl. Put the dressing ingredients into a blender (or Magic Bullet) and blend until combined into a smooth and creamy consistency. Pour the dressing over the salad and toss. Cover with plastic wrap and let it chill in the refrigerator for at least 30 minutes. Right before serving, sprinkle the salad with the remaining toasted pepitas.
Per Serving: Calories 60, Total Fat 1.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 20mg, Carbohydrate 12g, Fiber 2g, Protein 2g. Creamy Pumpkin Seed Dressing: Per Serving: Calories 220, Total Fat 21g, Saturated Fat 3g, Cholesterol 0mg, Sodium 90mg, Carbohydrate 5g, Fiber 0g, Protein 2g
Spinach Salad with “Bacon” and Creamy Tahini Dressing
6 servings as side salads
This version of spinach salad reminds me of the one I used to eat back in my meat-eating days with crunchy, smoky bacon and creamy dressing. Hemp seeds add an extra punch of fiber and are high in omega-3s (larger amount than walnuts), omega-6s, omega-9s, vitamins (especially B), and protein.
6 cups baby spinach leaves, stems removed (if the stems are extra-long or dirty)
¼ cup pine nuts
4 pieces tempeh bacon, browned and broken into small pieces (Light Life bread is my favorite)
½ cup halved cherry tomatoes
3 tablespoons hemp seeds
¼ cup thinly sliced red onion
1 cup chickpeas, rinsed and drained
Creamy Tahini Dressing
¼ cup tahini
1 tablespoon water
2 tablespoons apple cider vinegar
2 teaspoons tamari or Braggs Aminos
1 tablespoon lemon juice
2 tablespoons extra virgin olive oil, flaxseed oil, or untoasted sesame oil
1 tablespoon sweet mellow white miso
1 date, pitted, or 1 tablespoon maple syrup
1 clove garlic, finely minced
Place all of the ingredients for the salad in a large bowl. Blend all of the ingredients for the dressing in a blender or Magic Bullet until smooth and pour over salad mixture.
CHEF’S TIP
Tempeh bacon can be found in the refrigerated specialty items section near the tofu and nondairy milk. If you cannot find tempeh bacon, just leave it out; this salad is just as good without it.
Per Serving: Calories 140, Total Fat 7g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 135mg, Carbohydrate 13g, Fiber 4g, Protein 7g. Creamy Tahini Dressing: Per Serving: Calories 120, Total Fat 10g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 130mg, Carbohydrate 6g, Fiber 1g, Protein 2g
6–8 servings
This is a great summer salad when zucchini is growing like weeds. It’s light, flavorful, and great as a side salad to complement any meal.
½ medium yellow onion, diced
2 shallots, diced
1 tablespoon extra virgin olive oil
1 teaspoon dried thyme
½ teaspoon dried sage
½ teaspoon dried marjoram
2 large zucchini, cut in half lengthwise and sliced into ¼-inch pieces
1 cup chopped baby spinach
¼ cup sundried tomatoes, marinated in oil, drained, and thinly sliced
2 15-ounce cans white beans, drained and rinsed
Sea salt and pepper, to taste
In a large skillet over medium heat, sauté the onion and shallot in olive oil until translucent and caramelized. Add the thyme, sage, and marjoram, and stir to combine and release the flavor of the herbs. Add the zucchini and sauté until lightly browned. Pour into a large bowl with the spinach, tomatoes, and beans, and stir well to combine. Season with salt and pepper. Serve warm or chilled.
Per Serving: Calories 110, Total Fat 2.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 20mg, Carbohydrate 18g, Fiber 4g, Protein 6g
Mixed Baby Greens with Walnut, Pear, and Pomegranate Mint Dressing
6 servings as side salads
Baby greens salads are my favorite and also the most versatile. This version looks very elegant to serve at a luncheon or dinner party. It’s a delightful version that is fresh, minty, and loaded with nutrition, texture, and sweetness.
6 cups baby greens mix
1 Bosc pear, cored and thinly sliced
¼ cup dried cranberries (fruit-juice sweetened are best)
1/3 cup chopped toasted walnuts or hazelnuts
½ cup thinly sliced red onion
¼ cup pomegranate seeds (optional)
Pomegranate Mint Dressing
3 tablespoons pomegranate juice, preferably fresh squeezed or not from concentrate
2 tablespoons flaxseed oil or extra virgin olive oil
1 tablespoon agave nectar
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
Sea salt, to taste
Place all of the ingredients for the salad into a large bowl. Blend the dressing ingredients in a blender or Magic Bullet until smooth. Pour over the salad ingredients and toss until salad is well mixed. Serve immediately.
Per Serving: Calories 140, Total Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 600mg, Carbohydrate 18g, Fiber 6g, Protein 6g. Pomegranate Mint Dressing: Per Serving: Calories 60, Total Fat 4.5g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 60mg, Carbohydrate 4g, Fiber 0g, Protein 0g
3–4 servings
Caesar salad is one of my favorite salads, but the normal version is usually high in fat. I think you will really enjoy this light, tasty version, and you won’t even miss the Parmesan cheese. Top with some gluten-free croutons for extra crunch.
Salad
1 large head romaine lettuce, cleaned and chopped
½ cup halved cherry tomatoes
3 tablespoons capers
¼ cup thinly sliced red onion
2 tablespoons Vegan Parmesan
Caesar Dressing
2 tablespoons apple cider vinegar
½ cup raw cashews
3 tablespoons nutritional yeast
1 tablespoon hemp seeds
10 walnuts
¼ cup fresh lemon juice
2 dates, pitted
¼ cup extra virgin olive oil
2 cloves garlic
1 teaspoon sea salt
Fresh ground black pepper to taste
¼ cup water
Vegan Parmesan
½ cup toasted walnuts
3 tablespoons nutritional yeast
¼ teaspoon sea salt
Place salad ingredients, except for Vegan Parmesan, in a large bowl. Combine the dressing ingredients in a blender and process until smooth and creamy. Drizzle the dressing over the top of the salad and toss with tongs until the mixture is well combined. Dressing will be thick, so you can add more water to it if you prefer a thinner dressing. Put the Parmesan ingredients in a blender or small food processor and blend until combined (it will be a bit chunky). Top the salad with the Vegan Parmesan and serve.
Per Serving: Calories 80, Total Fat 3.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 250mg, Carbohydrate 9g, Fiber 5g, Protein 5g. Caesar Dressing: Calories 260, Total Fat 22g, Saturated Fat 3g, Cholesterol 0mg, Sodium 590mg, Carbohydrate 12g, Fiber 3g, Protein 6g. Vegan Parmesan: Per Serving: Calories 150, Total Fat 12g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 190mg, Carbohydrate 4g, Fiber 3g, Protein 9g