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132+DeliciousSalads,DressingsAndDips
MoreThan132Delicious,AdaptableSalads,DressingsAndDips:
Gabrielle’sFUSS-FREEHealthyVegRecipesWithEasy-To-FindIngredients
ByGabrielleRaiz
Thanksforpurchasingthisbook,Ihopeyouloveit!Ifyoudolikethebook,thenpleasereviewthebookonAmazon–itwillhelpmeimproveandmake
eachversionevenbetteraswellaskeepwritingmorebooksforyou!
Keepyourrecipesandyourbookuptodate!TogetmoretipsandtechniquesformakingDeliciousSalads,DressingsAnd
Dips,joinmyHealthySaladsNewsletter(it’sfree!)–justusethelinkbelow.I’llalsoletyouknowwhennewversionsarereleased–whichwillbefreefor
youofcourse!
http://www.hotyogadoctor.com/salads-newsletter
BooksbyGabrielleonAmazon!
(Clicktoview)(Clicktoview)
Salads
Introduction:NoMoreBoringSalads!Saladsareunder-ratedbymany.Manypeopletreatthemasthe‘thingonthe
sidethatyoushouldeat’andtheyeatahotmealastheirmainnutrition.Iknowbecause that used tobeme!But salads canbe themost amazingmainpart ofyourmealandIwanttoshowyouhow!
Thisbookwaswrittenespeciallyfortheuninspiredandsalad-boredmajoritywho are tired of the same old lettuce, tomato, onion concoction with a fewembellishments.Maybeyouhaveastore-boughtdressingor2inyourfridgethatyouuseforeveryvegetablecombination.Nowonderthesaladpizzazzhasgone.Ormaybeitwasneverthere.
Well!Worry nomore. There is a way out from the tedium.You canmakeincrediblesaladswithlessthanahandfulofingredientsintotal,thatwillknockyour proverbial socks off! And you can make sophisticated salads that willdelightyourtastebudstoo.
Your satisfaction is only limited by your willingness to experiment andappreciatethemanyideasandguidelinesinthisbook.
Butmakingsaladsisjusthalfthestory!Whatyoudressyoursaladwithcanrevitalizeyourpalate and revolutionizeyourmeals.Whenyouuse interesting,scrumptious dressings, they can transform just about ANY vegetable into the
tastesensationyouhavebeencraving.
Inthisbookyou’llfindarangeofsalads.Fromthesimpletothesophisticatedintermsofnumbersofingredientsandcomplexityandtypesofinclusions.Whatwillreallygetyourappetitegoingiswhenyoudiscovertheworldofdressings(includingsalsasanddips)andhowtopairthemwithyoursalads.
This iswhyyou’ll findmoredressingsanddips in thisbook than theactualsaladrecipes.
Ihopeyouareinspiredtoknowthatyoucaneatasaladwithjustaboutanyvegetable in it.Youcan chooseyour ingredients basedon creatingdeliciouslynutritiousblends.Butrestassured,thatevenifyoufindyourselfwithlittlemorethanthehumblelettuce,onionandtomatoinyourfridgeoneday,thatyou’llfindacornucopiaofamazingthingstodressthemwith–andbeexcitedaboutit.
Whataboutmysalad-phobicchildren?Whatchildrenareservedwhentheyareveryyoungreallycanpavethewayto
thetastesthattheydevelop(naturally).Becauseoftheculturalleaningsandfastfoodavailability (whichhavebecomeculturalhabits)manychildrenaresalad-resistant anddon’t eat nearly enough rawvegetables and fruit andgreen leafyvegetables.
Yourjourneywithyourchildreninmind,willinvolvefindinginnovativewaysto tempt them.Youmayfindsimplevegetablestickswithcrazy,deliciousandinterestingdipsandthickerdressingscouldbethekey.
Theotherwonderfulway is to front load themwithgreensmoothies.Theseare prettymuch salads in a glass that are extremely kid-friendly (aka people-friendly) that provide the nutrition along with the sweetness of fruit. I havefoundwithmyown family that usinggreen smoothies hasmadeour daughterway more interested in experimenting with salads. My goal of providing herwiththebestnutritionIcanismadesomucheasier.
Ifyouneedaquick,easyanddelicioussteppingstonetoincrediblenutrition,thenpleasealsotakealookatmyotherbookcalled“GreenSmoothieMagic”.It’sabestsellerthathasbeendelightingthousandsaroundtheworld.
Thisseriesofcookingandfoodpreparationbooks issomething that Iaminthethroesofcreating,thatcombinesmyloveofgreatfood,simplicityandease.It’simportanttomethattherecipesarehighlyadaptabletoyouandyourneedsandthatyoucanfindjustaboutanyoftheingredientswithinthesepagesatyoursupermarketandyourlocalfarmers’market.
So,let’stakealookatsensationalsalads...
Contents
MakingSuperSalads
Addasalad
Howtovaryyoursaladsandtemptyoursenses
Here’swhatyoucanputinyoursalads
Anoteongarnishes
Addingmeat,fish,tofu,eggsanddairytoyoursalads
Eggs
TofuandTempeh
Marinatingtofuortempeh
Agreattrickwithginger
AddingCookedComponents
Theartofkeepingyourleafygreenscrunchyandfresh(andnotsoggy)
HowToUseTheSaladsIngredientsLists
TheLists
OilsandVinegarsandCondiments
Let’sLookAtSomeSpectacularSalads
Awordonquantities
1.SimplyZucchini
2.Radish,AsparagusandMushroomSalad
3.Fenn-tacularSalad
Anoteaboutgratedvegetables
AnoteaboutSPIRAL-gratedvegetables
4a.CarrotSalad
4b.CarrotSaladVariations
5.ThaiGreenPapayaSalad
6.IndianKachumberSalad
7.PineappleCurrySalad
8a.TomatoSalad
8b.SummerTomatoSalad
8c.TomatoSaladVariations
9.WaldorfSalad
10.It’sRocketScience
11.Sweet&SourCucumberSalad
12.SweetandSourCucumberSaladMarkII
13a.GlassNoodleSalad
13b.KelpNoodleSalad
14.Coleslaw
15.SweetSlaw
16.Kaleslaw
17.CrunchySlaw
18.NutsOverBroccoli
19.MushroomSalad
20.Mushroom,CitrusandSpinachSalad
21.KaleSalad
22.WatermelonandRedOnionSalad
23.SteamedSalads
24.SuperSalad
25.PeskyPeach&Pecan
26.ZestyChickpeaSalad
27.FennelSalad
28.CucumberTomatoDillSalad
29.ZucchiniPastaSalad
30.WildHerbSalad
31.BreakfastFruitSalad
32.MintyGrapeSalad
33.PotatoSalad
34.PepperyPear&WalnutSalad
35.CeleriacSalad
36.AvocadoGrapefruitSalad
37.MintyOrangeSalad
38.GreekSalad
39.TabouliTabboulehTabbouli
40.AsianSpicedGreenPapayaSalad
41.RipePapayaSalad
42.GreenBeanSalad
43.ChickpeaSalad
44.CrunchyJicamaSalad
45.SeaweedSalad
46.BountifulSeaweedSalad
47.RainbowSalad
SixteenDifferentSaladIdeas
48.RoastPumpkinAndWhiteBeanSalad
49.Pear,Watercress,Hazelnut,Beetroot,DriedFig
50.Carrot,Orange,andGingerSalad
51.SimpleAvocadoSalad
GuacamoleRules!
Wheretostart,whattoadd
Chillipeppers
Addingtomatoes
Storingguacamole
Sourcream
52.SimpleGuacamole
53.SmokyGuacamole
54.TomatoGuacamole
55.CornyCuminGuacamole
56.LazySalsaGuacamole
57.KindaSortaSourCrème
58.GrapefruitGuacamoleSalsa
59.BruschettaSalsa
60.FreshSalsa
61.GingerChipotleSalsa
62.LimeyTomangoSalsa
63.CoconutPapayaSalsa(orMango)
64.TomatoMintSalsa
Dressings,vinaigrettes,sauces,dips,hummus,dollopcreams
Taste-testingandtakingtastedilutionintoaccount
Taste-testtotakeproducevariationsintoaccount
Theartoftaste-testing
65a.Easy&DeliciousDressing
65b.‘Easy&Delicious’withaPunch
65c.Endless‘Easy&Delicious’Varieties
66a.BasicVinaigrette
66b.BasilBasic
67.Sweet&SourSesameAsianDressing
68.ThaiSatayDressing
69.MangoAvocadoDressing
70a.ThatTahinaDressing
70b.GreenifiedTahinaDressing
71.BlondLemonDressing
72.TomangoDressing
73.SweetGingerSauce
74.NutsAboutThisDressing
75.CorianderChipotleDressing
76a.LemonCashewDressing1
76b.LemonCashewDressing2
77.SweetMustardSauce
78.Mustard-AlmondAioli
79.MoroccanDressing
80.LemonGingerSesameSauce
81.RaspberryVinaigrette
82.BalsamicVinaigrette
83a.BlackOliveDressing
83b.RichTomatoDressing
84.MintedPearSilk
85.Sweet&SpicyTomatoPastaSauce
86.SesameVinaigretteDressing
87.MangorientDressing
88.Lemon-GingerVinaigrette
89.SmoothGreenCaesarDressing
90.ClassicCaesarDressing
91.Robert’sFavoriteDressing
92.RawMayonnaise
93.CutMeSomeFlaxDressing
94.OrangeGingerVinaigrette
95.FragrantTomatoVinaigrette
96.WhiteWineDressing
97.ChipotleandOrangeDressing
98.SiamSesameDressing
99.HoneySpiceVinaigrette
100a.Mang-nificenceDressing
100b.Cumin-ScentedMang-nificence
101.Dijon&TarragonDressing
102.SpicedApricotVinaigrette
103.CreamyGarlickySauce
KindaSortaSourCrèmeReprise
104.CreamyDressingBase
105.RedCreamDressing
HummusRecipes
106.RegularHummus
107.Sproutedhummus
108.RawNutHummususingMacadamiasandorCashews
109.SundriedTomatoHummus
110.RawZucchiniHummus
111.RoastedRedPepperHummus
112.BeetThisHummus
113.CilantroWhiteBeanHummus
114.SunflowerHerbPâté
115.SimplySunflowerPâté
116.SundriedTomatoSunflowerPâté
117.SunflowerMacadamiaDip
118.Pesto–WithorWithoutCheese
119.OliveandTomatoPesto
120.PistachioPesto
HeyPesto:TenDeliciousPestoIdeas
121.Rawquefort(BlueUncheese)Dressing
122.BabaGhanouj
123.RedHotChilliDip
124.DollopSweetCream(and7sweetandsavoryvariations)
BasicDollopSweetCreamRecipe
124a.Variation1-CoconutDollopCream
124b.Variation2-GingeredDollopCream
124c.Variation3-SweetlySpicedDollopCream
124d.Variation4-PepperedSpicyDollopCream
124e.Variation5-SpicedApricotDollopCream
124f.Variation6–VanillaDollopCream
124g.Variation7–BlackPepperVanilla
125.PâtésforNoriorSushiRollsorAnyKindofWrap
126a.MineralSprinkles
126b.MineralSesameSprinkles
127.TomatoChips&TomatoPowder
128.HomemadeSemi-DriedTomatoes
129.SimpleTomatoSnack
130.OpenCucumberSandwiches
Toppingsforyoursalads
131.SuperblySpicedSprinkles
132.SurpriseMeCheesySprinkles
ChiaSeeds
TheListsOfSaladIngredients
Treefruit
Citrusfruit
Tropicalandexotic
Vegetables – Common Varieties Including Fruit That Are Considered AsVegetables
FruitVegetables
Herbsarepartofthevegetablefamily.Here’sashortlist
Leafyandothertypesofvegetables
Bulb,RootandTuberVegetables
NutsandSeeds
Miscellaneous
OilsandVinegarsandCondiments
HerearetheoilsthatIuse
VinegarsandAminoSauces
Thankyou!
Hereismypromisetoyou
Disclaimer
Afriendlyrequest!
MakingSuperSaladsSomethingIlearnedabouttwodecadesagowhenIreadLesleyandSusannah
Kenton’sbook“RawEnergy” is that ifyouwant to reallyenjoy the flavorsofyourvegetablesthencutthemverysmall.Seemssillythatasmalldetail(pardonthepun)wouldmakesuchanimpressiononme.
Outofthatwasbornoneofourfamilyfavorites–“TheSuperSalad”.
Youdon’t alwayshave tocut everything small.The trick is toprepareyourvegetables differently. It’s not very attractive (for the eyes, the palate or thestomach)foreverysaladyoueattolookthesame.
Friendsofmine,LaurentineandJameswhoproducedtheworldfamousFoodMattersmovieand theHungryForChangemovie, toldme inan interviewformyyogawebsite(http://www.HotYogaDoctor.com)thatasimple,fantasticwayofreallyampingupthequalityofyourfoodintakeisto“AddASalad”.
AddasaladThissimpleruleisonethatcantransformyoureatinghabitsandyourhealth.
It came as a big relief to distill the path to vibrant health to something soincrediblyeasy.Ofcourse,creatingsomereasonablevarietyisstillkey.
If you’vebeenmaking the sameold saladwith the samebottledvinaigrettethen it isexciting toknowthatyoucanmakechangeseasily.This iswhat thisbookisabout.
So,addingasaladcanhelpyoumakeadifferenttaste.Butjustimagineforamoment that each of the 3 salads on your table is preparedwith your gardenvarietygrater.Icantellyouthatnotonlywillitnotlookveryappealingitwillfeel‘sameoldsameold’(boring)inthemouth.
If every mouthful feels the same then your experience is going to lose itsappealveryquickly…evenifthesaladsaredifferent.
Havingdifferentwaystoprepareyourveggiesisagift.Thankfullytherearelotsofveryinexpensivegadgetsthatwillhelpyoubecreative.Readonforsome
excellentideasonhowtocreatetheperceptionofdifferentsaladsjustbyvaryingthetexture.
HowtovaryyoursaladsandtemptyoursensesBelowyou’ll findsomelistsof thedifferent ingredientsyoucanput inyour
salads. Run your eye over them, get inspired.At the very least, the listsmayremind you of items that may have slipped out of your awareness. You willenjoygettingreacquaintedwiththemormakesomenew‘friends’.Thenit’suptoyoutodecideifyouwillfollowasaladrecipe,makesubstitutionsormakeupyourown.You’rehereforsomesaladanddressingrecipes.SoIwillassumeyouwanttostartwithmine!
Amajor ‘secret’ topeppingupyour experiences is inwhatyoudo.Prepareyouringredientsindifferentwaystocreateinterestandexcitementsoyourfoodcontinuestosurpriseanddelightyou.
Thinkabout...
SlicingCubingSpiralgratingGratingJuliennecuttingorjuliennegratingwithanimplement(intomatchsticks)Usingyourpeelertoslicefinely,asinlongfineribbonsSupreme cutting citrus (a technique to remove the pith, detailed in thisbook)JuicingMashingOrevenlightlygrillingorsteaming
...youringredients
Averyuseful tool isamandolinslicer.Theyhaveallsortsofbladesso thatyoucanslicethickandthinandinbetween,youcanjulienne(matchsticks),youcangrate.
LookintoSpiralgraters,Juliennegraters(forsmalljobs)andalsoinvestinagood knife. I also have a little handheld implement that I use to ‘crinkle cut’cucumber,zucchiniandcarrot.It’sgotawavyedge.Youcanuseapeelertopeelandapeelertomakestripsofveggiestoo.
If you’d like to seemy recommended resources (with links tomost of therecommendations)–Blenders,Graters,Knivesandvarioushelpfulkitchengearto save you time and improve your results, then please check out this specialpageIhaveputtogetherforyou:
http://www.hotyogadoctor.com/kitchen-resources
We’vejustpurchasedahandylittleelectricgraterandslicerthatiswayeasiertouseandcleanup thanafoodprocessor. It’saTefalFreshExpress. Iamnotsureifthisisavailableeverywhereintheworldsodosomeshoppingaround.
Getcreative.Havefunwithyourfood.Connectwithitsenergy,itsvibrancy,itsfrequencyanditsnutrition.
Practisingyoga(andifyoudon’tknow,Iamknowntheworldoverasayogaexpertandmymonikeris‘HotYogaDoctor’)isaboutbeingconsciouslyawareofyouractions.It’scalledbeinginthemoment.It’sdefinitelyabigpartoflivinga fulfilling life. I like to take those principles to every part of my existenceincludingmakingfood,eatingit…andcleaningupafterward!
Soenjoythesensualprocessofpreparingyourfoodandeatingit.
Having a healthy enjoyment of (healthy) food will manifest a healthyrelationship with all food. It will also create a healthy body shape. That’s animportant consideration for themanymillionswhoneedhelpwith that.Manypeople start a yoga practice or begin exercising because they want to changetheirshapebytoningupand/orslimmingdown.
I believe strongly that eating consistently well creates increasingly betterchoices and reduces cravings for things that do not serve you. This is quiteliterally a sign that you are becoming increasingly in tunewithwhat you andyourbodyneeds.Thatis‘yoga’:Unionofbodyandmind.
Whether your awareness comes about through your own awakenings, lifepracticesorpractisingyogainaclass,itdoesn’treallymatter.Butthatawarenessandthejoythatitbringsisvitaltoyourholisticwellbeing.
Ifyouhaveeverexperiencedguiltforeatingthe‘wrongthing’thenpractisingyoga,mindful awareness throughanymeans anddeveloping supportive eatinghabitswillhelpyoubreakthebondsofbeingaprisonertoyourchoices,feelingguiltyordisempowered.
Eating what you love with some sensible rules to follow (mine includeenjoying a green smoothie every day and ‘adding a salad’ to mymeals) willmakeyourhealth, life and shapechangebecauseyou learn tobringconsciousawarenessintoeverypartofyourlife.
Here’swhatyoucanputinyoursaladsInaword–ANYTHING!
IfyouhappentobereadingthisbookbecauseyouareseriousaboutchangingyourshapethenIinviteyoutoconsiderminimizingtheamountoffleshproductsinyourfood.Startwithsalads.Worktowardsmakingthemthemainpartofyourmeal.
Iamnot‘veg-evangelist’butIdoknowfrompersonalexperience(whenIwas30poundsheavierthanIamnow)thatwhenIstartedlisteningtowhatmybodywas tellingme, Igravitated towards loadsmorevegetablesanda lot lessmeatandfish.It’sastoryIwillwritedownforyouonedayforsure.
Ifyouare trying to loseweight thenmybest recommendation is to learn to
enjoyyoursaladswithoutanymeatorfishorchickeninthematall.Whenyoudoyou’llfeellighterandyourshapewillchangefaster.
Eating flesh – at least for me – slows down the metabolism. and ahem,clearance of wastes. I also like the way that I can fill myself on salad andvegetablesandfeellight.
AnoteongarnishesThe very last recipes in this book are some suggestions for garnishes.
Sometimesjustpoppingsomethingontopofyoursalad,guacamole,salsa,diporsaucecanjustcompletethepictureandmakeitevenmoreappetizing.Itcanaddacrunchorhelpbringoutparticularflavors.
Youwillfindsuggestionsforhowtousenutsandseeds,herbsandvegetablesandevenacheese-liketoppingthatiscompletelydairyfree.IhavetoadmitthatIlovetoeatthisbythespoonful.
Rawandcookedrecipes–butmainlyrawIbelievethatsaladsarebesteatenraw.Ifindthemwaymoreexcitingrawand
I feel healthier, lighter andmore satisfied as a result.This iswhymost of theingredients in this book remain uncooked. You will find several recipes withlegumes(beans)andsomethathavecookedgrainsandothersthatlistblanched,roasted or broiled vegetables. You’ll also find guidelines in those recipes toenjoythemcompletelyrawtoo.
Addingmeat,fish,tofu,eggsanddairytoyoursaladsIleavetheadditionoffleshproductsentirelyuptoyou.Ifyouwanttoadd
meat or fish, may I suggest preparing a per person amount and adding thatportiontoeachplate?
YouwillnotethatIwillsuggestoptionaladditionsorsubstitutionsforcertainsalads.Mostofthetimemyrecipeshavenomeatordairy.Imaymentiontheminafewrecipesbutbasically,it’sUPTOYOU!
Ifyouwanttoaddanounceor2offeta,tofu,fish,chicken,beeforanything,thenpleasefeelfreetodoso.IamvegetarianandIeatveganfood99%ofthe
time.That’smyconfession.However,Idonotpusha‘barrow’.Iamnottryingtoconvinceyouofanythingotherthaneatingbeautifulsaladsanddressingsanddipsisacornerstonetoyourhealth.
Whateveryoucookoruncookwith,asthecasemaybe,alwaysaimtousethebestpossibleingredients.Ifyoucan(andyourbudgetallows)chooseorganicorpesticide free (or selectively sprayed to minimize residue). Local farmers'markets are a great place to find freshly harvested produce that retains evenmorenutritionthantheveggiesyoufindinthesupermarket.
IfyouweretopressmeformypersonalopinionthenIwouldsaythattoeatadietwith at least60% raw ingredients is ahealthy thing todo.To incorporateupwards of 80% raw food could even be a key to exceptional health. Theinternet will help you find plenty of information to support that view – bothanecdotalandscientific.
EggsIf you love eggs and want the nutrition from them then go ahead and add
boiled eggs.They can add a beautiful color to your salads. Particularly if youboilthemeithertothepointwheretheyolksaregoldenandstillshiny,andjustset;orkeeptheminjust1-2minuteslongerandset themharder.Longeragainandthedark,brightgoldenyolkbecomespaleyellowandevengetsagreytinge.Solearnthecookingtimesthatsuityourtaste.
If youwant the nutrition of an egg yolk then you can easily add a yolk tomanydressings.Idon’tchoosetodothatbutitwouldcreatethickerdressings.
TofuandTempehIenjoyaddingtofuandtempehtotheoccasionalmeal.Ilikethetextureand
theflavor.What?Enjoy?Somepeoplereallydon’tlikeitatall.ButpleasepayattentionbecauseIwanttosharewithyouawaytomakeitdelicious.
Somepeople don’t like the idea of eating soy products for various reasons.Whatyoudoisuptoyou,naturally.Hereareafewfactsabouttofuandtempeh.Tofuisasoyproductandagoodsourceofprotein,calciumandBvitamins.Itismade inasimilar fashion tocheesewithacoagulationprocess. Itcomes inalldifferent varieties, firm, soft, silken and even smoked. Firm tofu is higher incalcium.
Tofucanbeeatenas isorcookedinmanyways. Ithas little inherentflavorand so it’s great to absorb other flavors around it. That’s how I use it, aftermarinatingit.
Tempehontheotherhandisfermentedsoybeanswhichmeansitisanaturalprobiotic. Itmay even help you keep a healthy gut and immune system. It isanothergoodproteinsource.Unliketofu,intempehyoucanseethebeansintheproduct.
Eating tempeh is one simple way to reduce your saturated fat intake,especiallyifyou’retryingtoreduceoreliminatemeatfromyourdiet.Itcanhaveagoodmouthfeel,textureandtaste.
IhavetosaythatyoumaywanttotrydifferentbrandsbecauseIhavetastedgreatandnot-at-allgoodvarieties.
WehaveabrandherecalledNutrisoythatmakesaveryreliableanddeliciousorganic product. It even tastes very good straight from the pack. However totransformtheflavorofalmostanytempeh(ortofu)youcanmarinateusingtheinstructionsbelow.
Marinatingtofuortempeh
In awatertight sealable container put firm or smoked tofu, chopped intocubes,slicedorcrumbled(IuseLock&Lock)Grate a generous amount of ginger over the tofu (see “Agreat trickwithginger”)GrateagenerousamountofgarlicYoucanaddspiceslikehotchillipepper,orcuminandsoonPouroverenoughBragg(ortamari)towet(noneedtodrownit).ProbablyafewtablespoonsfullStir if possible or just seal and turn the container over a few times todistribute.Dothisafewtimesoverthecourseofsay,30-60minuteswhichisideal.Youcanstillgetgoodresultswithaveryshortmarinationtimeofonlyafewminutes.
Now you can use your tofu or tempeh either uncooked, added to curries,casserolesorstirfriesorlightlyfried.It’sawinnerinourhouse.
AgreattrickwithgingerI have to credit my mummy (that’s Australian for Mom) with this really
brilliant tip that I haveused for as longas I can remember.So,youknow theproblemwithginger?Youbuyabeautiful freshportionand ifyoudon’tuse itfairlyquicklyitdriesoutandbecomeshard.
Therereallyisnothinglikethefreshtangofginger,especiallyyoungginger.
Whenyounextbuyginger,keepapracticalsizedchunkofitaccessibleinthefridgeorinyourfruitbowlreadytouse.
Therestofit,popintoaplasticsealablebagandthenputit intothefreezer.Yep,that’sright.Freezeit.
Whenyouneedginger,yousimplytakethegingeroutofthefreezerandgrateitwithafinehandgrater.So,here’sthething.Gratingitwithoutthawingcreatesa fine powder that dissolves. The powder actuallymelts giving you the freshgingertaste.It’shandsdownbetterthandriedgingerpowder.
WhenIwanttherichandfull tasteofgingerwithoutmyguestschewingonexplosionsofgingerthenIgoforfrozenginger.Greatforchildren.
Oh,andwhenyou’remarinatingtofu,tempehorforthatmatteranythingatallthatneedsginger,you’llgetamaximumincorporationof theginger tastewithminimumeffort.Hooray!
AddingCookedComponents
Thelastthingbeforewemoveontosaladrecipesistoconsiderothercookedcomponents in your salads. Feel free to add grilled veggies, tofu, tempeh orlimited amounts of cooked pasta or rice. You should always greatly limit theamountofcookedfoodinanysalad.Thatincludesfleshproducts,dairyandegg.Butthat’sjustmyopinion!;)
Ifyoucravesomecookedfoodinyoursaladfromtimetotime,simplyaddahandfulofquinoa, riceorothergrains,pastaorwhatever!See ifyoucankeepyoursalads80-100%raw.
InarecentselectionofweightlossrecipesIadvocatemakingtraditionallyhot‘main meals’ by cooking a smaller component of food and adding rawvegetablespreparedspecially.You’llbesurprisedanddelightedathowGREATthesetasteandevenmoreimpressedwithhowyoufeelafterwards.Writetomeifyouwould likeabookbasedon“RawFusionRecipes”and then Imay justwriteit!
The art of keeping your leafy greens crunchy andfresh(andnotsoggy)Haveyouevercreatedawonderfulsaladonlytofindthatwhenyouserveit,
it’snotasfreshasyouwanted?Maybetheleaveswentsoggy.
Here’s a tip from one ofmy lovely readers. It’s a really great one! ThanksRichard. Here’s what to do when you have a salad that has leafy greens orvegetablesthatwillwiltorspoiliflefttoolongindressing.
Prepare your vegetables and place the harder or more hardy ones (perhapscarrot, tomato, cucumber, onion) in the bowl with your prepared dressing.Combineortossthoseingredientstogether.
Gentlyplaceyourprepared leafygreensandsproutson topofyourveggies.Donotmixthemtogether…yet.
Just prior to serving, toss everything together. You’ll have the beautifullyinfuseddressingwithyourhardyvegetablesandfreshcrispgreenleafies.
Withthistipyou’llbeabletomakemanysaladswayaheadoftime,allowtheflavorstodeepenandenhanceyourcreationsandstillkeepthemtastingthebest
theycan.
HowToUseTheSaladsIngredientsListsYou’reherebecauseyouwantrecipes.Andthat’sEXACTLYwhatIamgoing
togiveyou.
Attheendofthebookyou’llfindlotsoflistsofingredientsthatyoucouldputinyoursalads.Justhereyou’llfindalistofthoselists.Ireallyrecommendyouread them now because they may include ingredients you haven’t used for awhile. Perhaps there will be some that you have never tasted before. Maybeyou’llfeelexcitedandinspiredtousetheminyoursaladsandmealsfromnowon.Ifyouwant to takethetimetozipover therenow,thenthelistsbelowareinteractive(clickable)foryou:
TheListsTreefruit
Citrusfruit
Tropicalandexotic
Vegetables – Common Varieties Including Fruit That Are Considered AsVegetables
FruitVegetables
Herbsarepartofthevegetablefamily
Leafyandothertypesofvegetables
Bulb,RootandTuberVegetables
NutsandSeeds
Miscellaneous
OilsandVinegarsandCondiments
HerearetheoilsthatIuse:
VinegarsandAminoSauces
Let’sLookAtSomeSpectacularSaladsRemember not all of the salads here have a particular dressing to usewith
them.Thebeautyofsaladsisthatyoupreparethemwithavarietyofingredientsinavarietyofways.THENusingthisbookyoupairyoursaladswithdressingsfrom the “Dressings and Dips” section. You’ll find dressings, salsas,guacamoles,toppingsanddips.Thesearemultifunctionalrecipes.Salsasdoubleassaladsanddressings.Dipscanalsobedressings.
So, yes some salads do include their own dressings. These tend to be mypreferreddressing.FormanysaladsIwillgiveyouasuggestedlistofdressingsyouwill find in this book that are compatible. Iwill also include those salad-specificdressings in thedressingssection.Thiswillgivea little repetition thatwill helpyou sort througha complete list of sauces rather thanhaving to find‘thatsalad’again!Itwillallbeinoneplace.
You’llalsosee thatmostof thesesaladsare staggeringlysimpleandsimplydelicious. I hope you enjoy them asmuch as I enjoy eating them and sharingthemwithyou!
AwordonquantitiesSomeofthesesaladshavenoquantitiesindicated.Feelthefreedominbeing
able to prepare the list of ingredients to suit your tastes and the number ofpeople.Thereisnorealnumberyoucanputonsucharecipe.Mostlytherewillbespecificguidelines.
Here’swhatImean:Ifyouarepreparingfoodfor4peopleandyouareonlyserving1singlesaladthenyou’llprepareavastlydifferentamounttothepeoplewhoarepreparing5 saladsanda small conventional cookedmaindishon theside.
Mywish is that you’ll have your own little salad revolution at your house.Enjoythebountyoftastesandrelisheverymouthful.
Happyeating!
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TheSaladRecipes
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1.SimplyZucchini
For the ‘first cab off the rank’ I want to start with something special andespeciallysimple.
IamnotkiddingwhenIsaythisisoneofmyfavoritesaladsEVER.You’llbesurprisedathowsimple it is.Theother thing thatsurprisesme is thatyoucanstartwithaheapedpileofrawundressedzucchini(orsummersquash),youaddthedressingand3minuteslateritappearstobeaboutathirdofitsvolume.
GenerallyifIammakingthissaladfor2Iwouldspiral1.5ofthiselongatedfruit(regularsizeabout6inchesandmoderatesize).
Salad
Spiralgratedzucchini
5minutesbeforeyouserveyourmealaddyoursupersimpledressing.
Dressing
Squirt on some Bragg Liquid Aminos (a tablespoon for the amountmentionedabove)Drizzle some sesame oil over the top (toasted makes the sesame tastestronger)Stirtoincorporateandthenletsitforafewminutes
There!Itoldyouitwassimple.
Alternativedressing(althoughnothingbeatstheoneabove)
LemonjuiceOliveoilAlittleseasalt
Options&variationsForadifferentmouth-feeluseahandpeeleroramandolintoslicebeautifully
longribbonsofzucchini.Curlsofribbonlookverydecorativeontheplate.
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2.Radish,AsparagusandMushroomSalad
I love asparagus. Here it is here with mushrooms and radishes in a well-balanceddishthatwillpleasejustabouteveryone.MyfavoritecaféhasasimilarsaladfromwhichIwasinspiredtopenthisrecipe.
Usetheasparagusraw,orblanchedfor30seconds,orsteamedforacoupleofminutes.
Rather than cut the asparagus into 2 inch sections (which is very common)you’llslicetheseonesdiagonallyveryfinelysothatyoucanenjoytherealtasteineverymouthful.
1/3cupredradishes,slicedfinelyinsemilunarpieces1/2 pound (1/4 kilo) asparagus, cut off the fibrous end, sliceddiagonally,finely1/2pound(1/4kilo)mushrooms,cleaned,slicedfinely3cupswatercresssprigs
Dressingrecommendations
2tbspfreshlemonjuice(1.5formetricchefs!)2tspwhitewinevinegar2.5teaspoonsDijonmustard1/2teaspoonsalt1/3cupoliveoilfreshlygroundblackpepper
Garnish
1/3cup“SurpriseMeCheesySprinkles”1greenonionor1/4cupchives,finelychopped
Assemblethesaladingredientsinabowl.Whiskthedressingandadjustyourseasonings. It needs to pack a little punch! Remember, that if you find thedressingtooacidic,addatouchofagaveorhoney.
Aftertossingthesalad,topwiththesprinklesandyourgreenery!
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3.Fenn-tacularSalad
I must say I really love this salad. It is spec- … no! It’s fenn-tacular.Surprisingand tasty.Alovelymixofflavorsand textures.And, itseemstogowith amyriad of dressings.The amounts here are very good for a good sizedlunchorasidesaladtoshare.Scaleupasyouneedto.
Salad
1cupfennelfinelysliced1pear,slicedfinely1orange,supremecut(seebelow,removemembraneofthesegments)2tbspwalnutsorpecans,crumbledforgoodsizeandmouthfeelOptional,highlyrecommended:Atbsp.or2ofcapersorahandfulofolives(removethepitsandchopthem)
Ithinkitalwaysgoeswithoutsayingbutjustincaseyouneedthereminder,grindonsomeseasaltandpeppertotaste.
OptionsandvariationsTo make this a more substantial salad then add a couple of cups of green
leaves.Iloverocket,tatsoi,watercressorspinachforthissalad.
DressingsrecommendationsConsiderthe“OrangeGingerVinaigrette”,oracitrus-baseddressing.
Ihavetriedthisparticularsaladwithmanydifferentdressings.From“DollopSweetCream”plain,thesamecreamwithpepperandspices,withmincedfreshginger! I have had itwith “SpicedApricotVinaigrette” “Mang-nificence” andplainvinaigrettessuchasonewithjustlemonjuice,oliveandsalt.Allgood.
Preparingtheorange(to‘supreme’)Tosupremetheorangemeanstoremovethesegmentsfromthepith.Thebest
waytodothis is to‘topandtail’ theorangeandthenpeel itwithaknife.Thebladetakesthepeelandtheveryoutsideofthepithfromthefruititself.
Now hold the orange in your hand over a bowl (or place it on a choppingboard).Placethebladejustinsidethepithofthesegmenttoseparatefleshfromwhitepith.Placethebladedowntheothersideofthesegmentandasyoudo,thebitoforangewillbesetfree!
Eventuallyyou’llbeleftwithawheelofthepith(andalittleorangeintherethatyoudidn’taccess.
Sinceyourhand is alreadywet andorangey squeezeall the remaining juiceeitherintothesaladyou’repreparing,orintoadressing.Icanusuallymanagetoharvestabout1-2tablespoonsofjuice.
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AnoteaboutgratedvegetablesHowyou grate your veggies really affects how they taste. Sounds odd.My
least preferred type of grater for hard and firm vegetables such as carrot,pumpkin, zucchini (etc) is the garden variety upright grater. Prepare the samevegetableindifferentwaysandfeelandTASTEthedifference.
The grater on the left is a classic grater.On the right is just one variety ofspiralgrater.
MynewestfavoritetoyistheTefalFreshExpress.Although(unfortunately)itdoesnotspiral-grate,thewholefamilyreallylovesthefeelofthedifferentsizedgratedpieces.
Whilethismachinedoesn’tappeartobeavailable(underthatnameatleast)intheUS,itdoesgetmixedreviews.Wereallylikeitalot.Spiralgraterstolookat(again, our preference) are the Benriner and the Lurch. See what your foodprocessorcando.
AnoteaboutSPIRAL-gratedvegetablesSometimes,andparticularlywhenyouhavedifferentvarietiesofspiral-grated
vegetablesinthesamebowl,thestrandscanbelong.IftheyareVERYlongitcouldmakeitmoredifficulttoportiontherightamountofsalador‘spaghetti’on
yourfork.
Itcouldalsomakeitalittlechallengingtocombineanddistributethedifferentcolorsandtastesequallythroughoutyourdish.
WhatIdoisgratemyvegetables,placethemonmychoppingboardandthencutthroughthemiddleofthemassofthevegetableonceortwice.
Then everything combines well and separates more easily when you’reservingandeatingyourlovinglycreateddish!
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4a.CarrotSaladCarrotsaladkeepsverywelloveranumberofdays.Infact,it’sonesaladthat
youcanaddthedressingtoanditseemstogetbettereveryday.Ialwaysmakequiteabigamountofit.IfIamgoingtotheeffortofspiralingthecarrotsthenitisdefinitelyworthittometograteanother3-6carrots.
Thedressingrecipethat immediatelyfollowsisforasmallamountofcarrotsalad(say,perhaps3mediumcarrots).
Salad
Spiralcarrots(notgrate).Itwillbejustlikespaghetti.Itcoilsbeautifullyonyour plate and on your fork. It’s a pleasure to eat it thisway rather thangrated in the regular way. The shape that the vegetable becomes whenspiral-gratedandhowitfeelsunderthetoothdoesrathersurprisingly,haveamajoreffectonthewayyouexperiencethetaste.
Dressing
2tbspoilofchoice(olive,coconut,walnut,avocadoorother)1tbspvinegar(appleciderorevencoconutvinegarorother)1tspofmustard(Dijonorothermildmustard)Seasalt1-2clovesgarlic,crushedorminced(startwith1)Crackedorgroundfreshpepper
Whiskinabowl.Oradddressingingredientstoajar.Closethejarandthencombine.
Taste and adjust your seasonings. Depending on the strength and type ofvinegarandmustardusedyoumayneedtoaddmore.
DressingrecommendationsToreallycomplementthecarrotsitreallywantsthesouroracidflavorofthe
vinegar and mustard. If you find you’ve added too much vinegar (and thathappens) then balance it with a splash of agave or honey (or other liquidsweetener). I promise thatworks!Whenyou taste it, remember it needs to bestrong-ishbecausetheflavorsdilutewhenyouadddressingtosalad.Feelfreetoaddmoremustardorvinegar.
Try“SpicedApricotVinaigrette”orexperimentwithanyothervinaigretteornon-creamydressing.
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4b.CarrotSaladVariationsYoucanaddanythingyouliketoyourcarrotsalad
Trythese:
Sultanas(raisins)BasilCilantro(coriander)WhataboutspiralizedzucchiniHandfuldriedcoconutPistachiosCranberriesOlives
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5.ThaiGreenPapayaSalad
Colorful,crunchy,tasty.
Just as in “Asian Spiced Papaya Salad”, wear gloves if peeling your owngreenpapaya.Oneofmylocalvendorsinthefarmers’markethasgreenpapayaalready grated in a bag. How convenient and lucky. I just go home and startchoppingtheotheringredients.
Using the Bragg LiquidAminos gives this salad a very Thai flavor. You’llloveit.
Spice it up by adding 1-2 finely chopped chilli peppers. Thai green or redchilliesworkwell.
Salad
1 medium green papaya, peeled, deseeded and grated or julienned orspiraled1cupredbellpepper(capsicum)finelyslicedintostrips1carrot,julienned1cupbeanshoots(sprouts)1/2red(orbrown)onion,slicedOptional other crunchy and colorful ingredients: Try jicama, celery,zucchiniAdd nuts or seeds, peanuts if you eat them, walnuts, pecans, sunflowerseedsetc2tbspherbs,finelychopped.Chooseanyorall:Cilantro,mintandbasil
Dressing
ThaiTamarindDressing
2tbspBraggLiquidAminos(addmoreasdesired)1.5tbspsesameoil1tsptamarindpasteifyouhaveit1tspcoconutpalmorrapaduraorothersugar1-2tbsplimejuice,addextratotaste1/4tspseasalt1/4tspfreshlygroundblackpepper
Placethepapaya,carrotandallotherchosenvegetableingredientsinabowl.Whiskallthedressingingredientstogetherinasmallbowlorshakethemupinajar.Nowaddthedressingtothesaladbowlandtossthesalad.
TastetestyoursaladandaddextraBragg,lime,sugarorsesameoil totaste.Justasyouwouldinanysaladordressing!
Garnish
1/2cupcilantro,choppedIalsolikeslicedtogarnishwithchoppedstalksofgreen(spring)onion
Serve!
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6.IndianKachumberSalad
DoyouloveIndianfood?Weloveitatourhouse.Whenourdaughterisout,wetendtospiceupourcurries.Kachumbercanbe,butdoesn’tactuallyhavetobe spicy.That is alwaysup to the cook and the diners. It is a popular dish oflimitlessvarietiesthatisservedontheside.
Basicallyyoustartwithtomatoes,onions,salt,sugarandlemon.Thenyouaddotheringredientstovary.Cucumberisoftenadded.
Robert and I just love freshly minced ginger on our tomatoes. Then wegarnishwithfreshgroundblackpepper.
Salad
3tomatoesslicedfineordiced.Uptoyouandthetextureyou’reafter1/2redonion,halvedandthenfinelysliced2tbsplimejuice2tbspcilantro,chopped1/4cupfinelychoppedgreenonion1/4tspcuminpowder1/2tspginger,minced1/8tspcayennepepper1/4tspseasaltTopwithfreshlygroundpepper
Combineandthenserve.
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7.PineappleCurrySalad
Salad
1cuppineapple,diced1redonion,diced,orinfineslices1cupgreenbeans,diagonallyslicedOptional:Rocketormixedleaves
Lineabowlwithleaves,topwithyourdressedsalad.
DressingrecommendationsDresspineapple,onionandgreenbeanswith“SpicedApricotVinaigrette”
OptionsandvariationsCut 2 cups of rocket leaves small and tosswith the pineapplemix and the
vinaigrette.
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8a.TomatoSaladIsometimesgetfrustratedwithcomplexrecipes.Thedelightofhavingseveral
saladsatthetablelendsitselfperfectlytohavingacoupleofverysimpledishesalongwith amore elaborateone.Fresh tasty tomatoeswithbasil, onion and asimpledressingishardtobeat.
Salad
4freshfirmtomatoesdiced1oniondicedOptional:Generousamountsofbasilsliced
DressingrecommendationsAnydressing.‘Dip’inandfindsomethingthattakesyourfancy.
A simple drizzle of extra virgin olive oil over the tomatoes,with sea saltandeitherlemonjuiceorapplecidervinegar“BasilBasic”“Mang-nificence”“BlackOliveDressing”
Optionsandvariations
Sliceyourtomatoesinto1/4inchrings.Sliceyouronionfinely.On a serving plate place a tomato and onion slice and then a basil leaf.Continue towork yourway around the plate so that there is overlap andtheyjoinupatfullcircle.Drizzleoil,sprinklewithseasaltandpepper.Powdertheplatewith“MineralSprinkles”andpopasprigor2ofbasilin
thecenterfordecoration.
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8b.SummerTomatoSaladTheadditionofnectarine (ormangonotboth) insummermakes thisoneof
themostdelicioussaladsyouwillevereat.Tearorsliceyourbasilleavestobefairlylargeratherthanwhatyouwoulddoforaregulartomatosalad.
Salad
2tomatoescutinwedges(moreattractive)orsliced1/2smallredonion,slicedinringsorlongstrips1/4cupbasil,tornorslicedinstrips1/2mangoor1nectarine,cubed
Combinethesalad,addadressingandgentlytoss.
DressingrecommendationsUseavinaigretteofyourchoice.Or just splashonsomeoliveoil, lemonor
limejuice,someseasaltandfreshlycrackedpepper.Mmmmm…
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8c.TomatoSaladVariationsAcoupleofsuggestionstovaryyourtomatosalads.
CucumberFeta(ifIamgoingtoeatcheese,whichIdorarely,Ieatanorganicfeta)OrsmokedtofuOryourchoiceofmeatorfish
Garnish
DustonsomeblackpepperWelikethezingoffreshmincedgingerDustwith“TomatoPowder”or“SurpriseMeCheesySprinkles”
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9.WaldorfSalad
Salad
1stalkceleryfinelysliced2applesdiced1/2cupwalnuts,chopped1/2smalloniondiced1/2mediumredbellpepper(capsicum)dicedorslicedOptional:Alovelytouchisadding1/2cupdriedraisins(orsultanas)Optional:Somehalvedseedlessgrapes
DressingrecommendationsTheclassicthingwithaWaldorfSaladistodressitwithacreamydressing.
So many to choose from you could use “Creamy Garlicky Sauce”, “BlondLemon”, or for a fantastic culinary adventure try the “Peppered SpicyDollopCream”.
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10.It’sRocketScienceSimplicity is beautiful. Try a simple rocket only salad. Or add the other
ingredients.Addadressingandyou’redone.
Rocketisoneofmyfavoriteleafygreens.Asoneoftheseveralsaladsonthetable purely and simply by itself will provide an excellent difference. Here Ihaveaddedcertainingredientstoembellishaplainleafysalad.
SaladAmountsareperpersonforagoodmeal-sizedportion:
1.5-2cupsrocket(arugula,roquette–howeveryouspellorsayit)2tsppinenutsSomefineonionslices1tbspchoppedsundriedor1/2mediumfreshtomato,sliced,choppedorinwedges1-2sliceddriedfigs
DressingrecommendationsThespicinessandcrispinessoftheleaves,nutsandonionlendthemselvestoa
vinaigrette.Dipinandmakeachoice.
I would also recommend “Tomango Dressing”, “Mang-nificence” and“BalsamicVinaigrette”.
Ifyoufancyacreamydressingdolloponsomehummus,some“KindaSortaSour Crème”, a simple “Guacamole” or any you discover (!) even over youralreadyvinaigrette-coatedsalad.
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11.Sweet&SourCucumberSaladThislittleAsian-inspiredwonderhasasweetandsourpalate.Anotherfamily
favorite.Forbestresultsuseamandolin.Ifnotmakesureyouuseasharpknifefor even slicing. I created a dressing that I callmy “Sweet and Sour SesameAsianDressing”.
This saladkeepsverywell for severaldaysandbenefits frommarinating inthedressingtoo.Ifyoufindyouhavealotofcucumbersonhandthenpreparethemall.Thenyoucanadjustthedressingrecipetomatch.
Iprefersoftskinnedcucumbersthatarenotbitterandrequirenopeeling.
Salad
FinelysliceyourcucumberI actually prefer this onewith just cucumber.But you canoptionally addsomefinelychoppedonion.
Dressing
SweetandSourAsianDressing:
Trythisfirstusing1or2tablespoonsasyour‘part’.Scaleupfromtherewhenyouhavelargequantityofcucumberstoprocess.
1 part oil of choice, I use sesame oil (it’s milder tasting when it’s nottoasted)2partsapplecidervinegar1partrawhoney(mypreference)orothersweetener(agave)SeasaltPeppertotasteOptionalpinchofcayennepepper
Whatyou’reafterisaslightlysweetyettangysauce!It’sbesttotastetestthisoneasyou’repreparingit.
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12.SweetandSourCucumberSaladMarkII
Take 2 with this very different and very worthy variation ofmy cucumbersalad. Instead of using a liquid sweetener you’ll have the sweetness from theappleandfruit,balancedwiththecitrus(ontheapple,inthedressingandservedalongside).
Salad
1 red crispy apple, diced, immediately coatedwith a tbsp lemon juice tostopitgoingbrown.Dothisfirstandsetaside2cupsofcucumber,finelyslicedintoroundsorhalfrounds2tbspdriedcranberriesORraisinsOR3datesdicedsmall1/4cuppecans,chopped
Preparetheapple.Thenpreparethecucumber,cranberries,nutsinabowl.
Dressing
2smallchillipeppersslicedfinely2tbspoliveoil1tbsplimejuiceSeasaltandpeppertotaste
Whisktheoil,chilli,salt,pepperandlimejuicetogether.Dressyoursalad.
Garnish
Limeorlemon,slicedintowedgesfor1-2perserving.Looksgreatonthecommunalplatterandoneachplate.Yourdinersareincontrolofthelevelofcitrus.Sprinklewith1tbspfinelychoppeddill
Ordustwithsesameseeds(blackandorwhite)
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13a.GlassNoodleSaladGlassnoodlesareveryfinetransparentricenoodleswhichyoucook.There’s
notmuchtothem.Theytakeontheflavorsthatyouadd.Theyhaveapleasingfeelunderthetooth.So...forthesameeffectbutwithmorenutritionsubstitutekelpnoodles.Seethenextrecipe.
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13b.KelpNoodleSaladThisisanamazinglydeliciousmealorsidesaladwithanAsiantwist!You’ll
lovehoweasyitistoprepareandhowgreatitsmellsandlooksaswell.Itiswellworththetroubletogetholdofthesenutrient-richkelpnoodles.Ifyouhaven’tanykelpnoodlesonhandthenusericeorothernoodles.It’suptoyou.
Don’tworryifyoudon’thavealltheherbsavailable.Idorecommendatleastincluding 2 of the herbs. You are after the aromatic taste sensation that thecombinationofherbsbrings.
Your noodle packwill tell you to soak the kelp first. I have found that thenoodles soften perfectly in the dressing without adding another step to theprocess. You can separate the strands over the course of a couple ofminuteswhenthey’rewet.
Salad
1packetofkelpnoodles1handfulofmint,veryfinelychopped1handfulofbasilleavesalsoveryfinelychopped1handfulofcilantroorcorianderveryfinelychopped1-2juliennedcarrots(cutlikematchsticks,useamandolin,aknife(!)orajuliennehandgrater–minelooksjustlikeapeelerwithteethonit,ora
machineliketheTefalFreshExpress)1/2juliennedredpepper(capsicum)Finelyslicedredonion(orwhiteorshallots)Tofu(instrips,orgratedandthenmarinatedinBragg,ginger,garlic)3ozor100g10halvedcherrytomatoes
Dressingrecommendations
Coconutmilkorcoconutcream,about1/3to1/2atinAdashor2ofBraggliquidaminos(ortamariorsoyifyouhaven’tgotBraggwhichhasamoredelicateandlessoverpoweringflavor)1garlicclovegratedorcrushedAgoodsqueezeoflimeorlemonjuiceAlittleseasaltOptional:Asprinkleofdulse(wonderfulmineralprofile)Optional:1/2teaspoonormoreofgratedginger
Ifyouhaveajarof“SiamSesameDressing”inthefridgethenconsiderusingitwithtotopyoursaladorinplaceoftheabovedressing.
Garnish
Garnishwithcoarselychoppedcilantroleaves
OptionsandvariationsAnother great nutritious condiment is coconut aminos. I love them because
theyaredeliciousandsufficientlydifferenttoBraggandtamaritocreatealittleculinarydramaandinterest!
Addnuts,sprouts,juliennedzucchini,anythingthatinspiresyoutoputmorevegetables,crunchytextureandcolorintoyoursalad.
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14.Coleslaw
Asimple salad that is versatilewithmanydifferent tastes dependingon thedressing. This salad is classically eaten with a creamy dressing. In this booktherearemanycreamyANDhealthilydeliciousdressingsfromwhichtochoose.
But there’s nothing stoppingyou choosing something lighter.Checkout the“Dressings”recipesforideas.
Coleslaw generally keeps well. Classic dressings that are based on ‘real’mayonnaise will last longer than creamy dressings based on nuts and otheringredientsthatyouwillfindinthisbook.Sokeepinmindthatforthesakeoffreshnessandoptimumflavorsconsumethissaladwithin2daysand3attops!
My personal preference formost salads – exceptmy favorite and fabulouscarrot salad– is tocompiledressingandsalad for themeal that Iameating. Iwouldpreferinmostcasestokeepextraquantitiesseparateandunmixed.Thisgivesmewaymoreflexibility.
Igetdifferent tastesensationsbymixingandmatching tomyheart’sdesire.Thatwaynothingtasteslikealeftover!
SaladSeeproportionsbelow
CabbagefinelyshreddedbothredandwhiteOnionfinelychoppedCarrotcutinfinematchsticksorgratedSesameseeds
Agood ruleof thumb in this salad is touse2cupsofcabbage toevery1/2choppedonion,1/2cupjuliennedorgratedcarrotand2tablespoonsofsesameseeds.
Abeautifuloptionistoaddcarawayseedstoyourslaw.Forevery2cupsofcabbage(seepreviousparagraph)add1teaspoonofcaraway.Theyhaveaverydistinctiveflavor.
DressingrecommendationsChoosea (creamy)dressing from thenext chapter.Herearea few ideas for
you.Don’tlimityourselftojustthese:
“KindaSortaSourCrème”“LemonCashew”“SweetMustardSauce”“MintedPear”“Mangorient”
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15.SweetSlaw
Salad
Usethesameformulaforyourbasicslawasintherecipeabove.2cupscabbagefinelyshreddedbothredandwhite1/2cuponionfinelychopped1/2cupcarrotcutinfinematchsticksorgrated2tbspsesameseedsAdd4-5thinlysliceddriedapricotsAdd1/4cupraisinsordriedcranberriesAdd1/4tsppowderedcinnamon(orifyoulikenutmegorallspicethenusethem)
DressingrecommendationsYouguesseditacreamydressingisgreatwiththis.Butthatshouldneverstop
you ‘shopping around’ for a light clear dressing. Perhaps “Spiced ApricotVinaigrette”.
I can highly recommend “Variations 4& 5” of the “Sweet Dollop Cream”recipe.
Complementthesweetnesswith“CreamyGarlickySauce”.Try“BlondLemon”oreven“SilkyMintedPear”.TrytheAiolioroneoftheCaesardressings”.
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16.Kaleslaw
Colorfuldarkgreenandbrightredandorangeslaw.Adelightfortheeyestoo!
Salad
2cupsshreddedkale,nostalks,stackedleaves,tightlyrolledupandslicedfinely1cupredbellpepper,finelysliced1cupcarrotcutinfinematchsticksorgrated2tbspsunflowerseeds
GarnishWhat’sreallyprettyistolayersomelongthinslicesofavocadooverthetop
ofyourplatterorindividuallyservedplatesofsalad.
Dressingrecommendations
Prepare the slaw ingredients. Add a mayonnaise style dressing. Try the“Mustard-AlmondAioli” one of the “Caesar” dressings, and “Sweet andSourAsianDressing”.
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17.CrunchySlaw
Salad
Ican’talwaysfindjicamawhereIlive.Ithassuchapleasingcrunch.Soevenif you can’t find it there are plenty of other crunchy morsels in this list ofingredients.It’sthepreparationthatcountsandcreatestherightconsistency.
1cupwhitecabbage1cupredcabbage1cupjicamajulienned1greenapplejuliennegrated1cupredpepper,finelysliced1mediumcarrotinsticks1mediumonion(redorbrown)slicedfinely
Optionsandvariations
Add1/2cupcranberriesordriedraisins/sultanasAnothercolorfuladditionthatgivesapleasingcrunch:Addthecornkernelsfromanearofcorn
DressingrecommendationsSlawsusuallypartnerupwithacreamydressing.Because theyare sweet in
nature go for balance with a dressing that will provide a touch of citrus orvinegar.
Theusual suspectsare“BlondLemon”,“SourCrème”,“LemonCashew”“MangoAvocado”.
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18.NutsOverBroccoli
Aseaofgreentreesandasplashofcolorandcrunch.
Averyversatilerecipewhereyoudecidewhethertosteam,blanchorprepareyour broccoli raw. Amazingly, raw broccoli, if the florets are small and bite-sized,will takeonasoftenedpartlycookedtypeofconsistency if itsits in thedressingforaboutanhourbeforeserving.It’spartofthemarinatingprocess.
Salad
2cupsbroccoli,cutfloretsintobitesizes(orsmaller)1/2mediumonionchoppedorsliced1/3cupraisins1/2cupdicedredpepper1/3cuppinenuts
Addyourvinaigrettestyledressingtoatleastyourbroccolimakingsureitiswellturnedtocoatallsurfacesforaboutanhour.Letitsitinthefridge.
Ortakeyourcooled(steamedorblanched)broccoliandcoatitinyourchosendressing.Addotheringredientsandserveyoursalad.
BlanchingBlanchinginvolvesboilingwaterwithatouchofseasalt.Putyourbroccoliin,
bringitbacktotheboilandleaveinforaminute.Thenremoveand‘shock’incoldwater. Itwill have pleasingly softenedwhilemaintaining a vibrant greencolor.
Dressingrecommendations“Honey Spice Vinaigrette” and “Tomango Dressing” are quite adventurous
anddeliciouswith this.Go thestraightandnarrowwitha ‘normal’vinaigretteanditwillbeequallydelicious.
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19.MushroomSalad
Rawmushrooms.Somepeople love themandothers…not!Youcanenjoythesoft,cookedappealofmushroomsorthecrunchyorfirmtexturedependingonthedressingthatyouadd.
You can prepare all the mushroom recipes in this book with raw, lightlysautéedorseasonedroastedmushrooms.
Mushrooms take on flavors easily.Marinating them in a light dressingwillsoftenthembeautifullyasyou’lldiscoverwiththisrecipe.
Usebutton,fieldoranymushroomofchoice.Withanymushroomyoushouldclean it by wiping it with a clean tea towel. Washing mushrooms should beavoided because it makes them somewhat waterlogged because of theirstructure.
Salad
1poundor1/2kgofmushrooms,cleaned,finelysliced1/3cupparsley,choppedOptional:Addgreenbeansandgreenonion
Dressingrecommendations
Youcandosomethingasquickassplashingon:
EqualamountsoflemonjuiceandoliveoilWithsomeseasaltandpepper
Or,gocrazyandpickoutadaringvinaigrette:
“Lemon Ginger Sesame Sauce”, “Lemon Ginger Vinaigrette” comes tomind.Fortraditionaltry“WhiteWineVinaigrette”Maybeeven“HoneySpiceVinaigrette”whichhasamildsweetness.
Forcreamydressingstry:
“BlondLemonDressing”Add“CreamyGarlickySauce”
OptionsandvariationsFor a decadent finish,mushrooms pairwonderfullywith truffle oil. Use an
uncomplicateddressinginthatcase.
Otherideas:
AddchivesAddslightlyspicygreenssuchasrocketorwatercressAddgreenbeans.Greenbeansandmushroomsseemtogotogetherverywell.Eitherkeepthebeansraworblanchthem.
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20.Mushroom,CitrusandSpinachSalad
1/2pound(250g)mushrooms1smallredonion,halvedandthensliced1mediumorange,supremecut(pithremoved)1/4cuppinenuts1/4cupcranberries(craisins)1/2tsptarragon,freshfinelychopped,ordried
Dressingrecommendations“OrangeGingerVinaigrette”,anorangebased“Easy&Delicious”.
Ortrythis:
Orangevinaigrette
1/4cuporangejuice2tbsplimejuice(metricusersstartwith1.5)1/3cupoliveoil1.5tbspagaveorhoney1/4tspseasaltFreshblackpepper(Iadd1/4tspbutyouaddtotaste)
Whiskinabowl.Adjusttheaciditywithextralimeifneeded,orbalancewithhoneyandoil.
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21.KaleSalad
Even though this salad has a dressing within its recipe listing, you canembellishitbeautifullywithabigdollopofguacamoleorsalsaorlusciousdip,decorativelyplacedonyourplatterorindividualservings.
ThefirsttimeImadearawkalesaladcuttingitfinelyand‘massaging’theselovely leaves with the dressing, I was pleasantly surprised at howmuch likesteamedkaleitwas.IwassopleasedIhadfoundawaytopreservethenutrientsbynotcookingmygreens.
What’smore,myyoungdaughterlovedmakingandeatingittoo.
Salad
Firstly
Bunchofkale,slicedfinely(seebelowfor‘chiffonnade’instructions)2tbspextravirginoliveoil2tbspfreshlemonjuice
Thenadd
1redpepper(capsicum)diced1/2tspsaltFreshlygroundblackpeppertotaste3tablespoonsrawpinenutsOptional:Ahandfulofeitherslicedblackolivesorsultanas
Enjoyyoursalad!Youmaywant to addmoredressingordollop a thicker styleoneon top as
well.Thinksalsa,dip,orguacamole.
Chiffonnade
Washyourkalecarefully.Cutortearthestalksout.Line the leaves up on top of each other and roll them up tightly into acylindershape.Nowstarttocutveryfineribbonsofftheendofthecylinderandputtheminabowl.Pourtheoilandlemonjuiceoverthekaleanduseonehandtomassagethedressing into thekaleforabout30seconds.Waitacoupleofminutesandthenmassageagainfor30seconds.
Youwillnoticeafteracoupleof‘massagingsessions’ that thekalewillwiltandsofteninthesamewayitwouldifyouweretosteamit.Thepassageoftimewillalsohelpthedressingsoftentheleaves.
Optionsandvariations
UseSwisschard,orotherlargeleafgreensinsteadofkaleUseBraggandsesameoilinsteadofoliveoilandlemonjuice.
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22.WatermelonandRedOnionSalad
DecadesagoIwasataChristmaslunchwithmythenboyfriend(whosenamewasalsoRobert!).OnthetablewasasaladthatIhadmydoubtsabout.Butaftertastingit,Icanhonestlysaythatthisoneshouldnotbemissed.
Choosearipe,crisp-fleshedwatermelon.Iamveryparticularwiththisfruit.Iactually like to buy one that’s already cut. Thatway I canmake sure that thepinkcolor is ‘just right’.Bright redflesh tomeusuallymeansflouryandsoft.Chooseclearpinkwithtightcells.
Seedless watermelon is obviously something that you can aim for but youknowwhat?Ifyoufindabeautifulmelonandithasseeds,eitherworkaroundthemoreatthem!Theseedshaveaverygoodmineralprofile.
Also feel free to add other ingredients. See the list of suggestions below.Here’swhatyouputinthebasicrendition:
Salad
3cupswatermelonflesh,dicedtoslightlybiggerthan1/2inchcubes(2cmifyouaremetric-minded)1smallredonionfinelyslicedBlackpepper,freshlyground,totasteOptional:Add2cupsofspinach,rocketorwatercresssprigs
DressingrecommendationsYoucandressthisonewithasimplevinaigretteofyourchoice.Startwitha
‘gardenvariety’basicwitholiveoilandvinegarorcitrusjuice.Graduatetothemoreadventurousones.
Optionsandvariations
Add1/4mint,washedandthenfinelychoppedForacomplementarycrunchadd1stalkofcelery,finelyslicedAddahandfulofblackolives,pittedandsliced
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23.SteamedSalads
Youcan lightly steamyourvegetables.Oh,OK, someof themneedagoodsteamingtomakethempalatableandstopthembeingsohard:Potatoesorsweetpotatoes,forexample.Actually,sweetpotatoisratherlovelyrawwhenyougrateit,combineitwithothervegetablesandagreatdressing.
But the types of vegetables that you canhave either soft or lightly steamedincludeBrusselssprouts,carrot,onion.Me,Ireallycannotbearmushymooshybroccoli. For me, it has to have a crunch and that vibrant green color. If it’sovercookedit’ssoftandunpalatable.
When you’re steaming your veggies, place them in, in stages. First thepotatoes and sweet potatoes andonions (andpossibly carrots if you like themverysoft).Thenafter10minutesplaceincarrots(!)andpumpkin.Another5-10minutesaddBrusselssprouts,broccoli,asparagus,cornandsoon.
Topreservetheshapeofyourpumpkinpieces,keeptheskinon.Pumpkinmaybehardrawbutbecomesmushyifyousteamittoolong.
Onceyouturnoff thestoveorsteamerandyouaresettingthetableorhavejust2minutesleftbeforeserving,thinkaboutpoppinginahandfulofsnowpeasor fine zucchini slices. Certainly put in your bok and pak choy, chard orwaterspinachatthisstage.
Youwillenjoydifferent textures.Enjoymashingsomethingsandcrunchingonothers.
DressingrecommendationsAddanyofthedressingsfromthesuppliedrecipes:Eitherafavoritefromsomeofthesalads,oranyofthe“Dressings”.
One of my personal (and family) favorites for steamed vegetables is “ThatTahinaDressing”whichisbasedontahini.
Finalnote!Servewithasalad–thecoldvariety.Ifyou’vegotsomecreamystyledressingswiththehotdish,thenuseavinaigrettestyledressedsalad.Say,aspiralizedcarrotsaladandoragreenleafysaladandyou’redone!
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24.SuperSalad
Another Scanlon Family Favorite. You can put anything and everything inthesesalads.Thetrickistochooseanaccentsothatyoucanrepeatyoursalador,alternativelyyoucancreateanewoneeverytime!
Please see the section at the beginning of the book called “Making SuperSalads”.
Salad
Cutupeverythingyoulovesoit’sniceandsmallGrateanythingfromsweetpotato,tocarrottozucchini,usedifferentgratersbutmakethepiecessmallRedpepperfinelydicedOnion,finelydicedCutupfreshmangoornectarine,apple,driedapricotorfigAddcornkernels,choppedtomatoes,avocado,olives,cucumberAddpumpkinseeds,sesameseeds,sunflowerseedsUseherbslikebasil,mint,dillandcorianderAddsometempeh,tofuorsmokedtofuEnjoycheese?Thencrumblesomefetainthere
TheflavorsofallthedifferentingredientscombinetocreatesomethingVERYtasty.Weoftendon’tevenputadressingonitatall.
DressingrecommendationsAnythingatall.YoucoulduseANYTHINGfromthisbook.Youwilldevelop
favorites.
Ihavebeenknowntoblendupamangoandavocadoanda littleseasaltorBragg and just drizzle that on. Or just my “Easy & Delicious” or “BasicVinaigrette”.When you create delicious and nutritious dressings then you can
haveseveraldifferenttastesensationsatthetableattheonetimejusttogowiththeone‘naked’salad.
Try “Mang-nificence”. Try “Lemon Cashew 1 or 2”. Try “Rich TomatoDressing”,“MoroccanDressing”.Tryanything!
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25.PeskyPeach&PecanI love peaches. Peaches are in season for such a short time (relatively
speaking)sodon’tlimityourselftomakingthisjustasummersalad.Ifyoudon’thave fresh peaches on hand, plump up some dried ones to soften them andreleasetheflavorandthenslicethem.
Useanylettucereally!Butwhathonestlysetsoffthepeachverybeautifullyisacoupleoftablespoonsofbasil.Ormint.
Salad
3mediumripepeaches,yelloworwhiteflesh3cupsrocketleaves1/3cuppecans,halvethehalvestokeepthemlookingattractive1greenonion,choppedfinelySeasaltandfreshlygroundblackpepper2tspcapers(orforasweetertouch,ahandfulofcraisinsorraisins)2tbspbasilORmintfinelysliced
Agoodqualityfetawithanicesaltynotecomplementsthesweetness.Ifyouaddfetause1/4cupcrumbledorcubed.
DressingrecommendationsYouhavecarteblanchewiththissalad.Somanycitrusbasedvinaigretteslift
thissalad.Perhapsitwillbeyourfavoritetoo.
Try“OrangeGingerVinaigrette”,“ThaiSatay”forsomethingverydifferent.Or “Lemon Cashew Dressing”, “Basil Basic”, “Lemon Ginger SesameDressing”,“SpicedApricot”orany“Easy&Delicious”dressing.
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26.ZestyChickpeaSalad
Smokedtofuorfetagoeswellwiththissalad,sopleaseyourselfandjustadditin,in1/3inchor1cmcubes.
Salad
1regularsizedtinofchickpeas(garbanzobeans),drained1/2cupcherrytomatoeshalved2cupsrocket(arugula)1/2smallonion,diced
Dressing
Zestofonelemon(1/2to1tspaddstherightzing)andthen…2tbsplemonjuice3tbspfreshbasil,choppedsmall3tbspfreshparsley,choppedsmall4-5tspoliveoil1clovegarlic,minced1/4tspgroundsalt
Sosimpletoprepare.Whiskthedressingingredientsinabowl.Thenjustaddeverythingandtosstodistributetheherbeddressing.Addyourgarnish.
Alternatively,blendyourdressing.
GarnishAnyorallofthefollowing:
SprinklewithfreshlygroundpepperAddsomeslicedavocadoAddsomesprigsofherbsAddadollopofathickdressing,cream,guacamoleorsalsa.
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27.FennelSalad
The flavorof fennel is freshandaromatic.Formany it is anacquired taste.Tastealittletoseehowstrongitis.Ithasadecidedlyaniseedaccent.Itmarrieswellwith rocketandcrunchfromother ingredients. Ifyou’reunsure thenstartwith1/2cupoffennel.
Salad
1.5cupfennelbulb,finelysliced1largegreenapple,(julienned)cutintomatchsticksorthinslices1cupmixedgreensorarugula(rocket)1tbspfreshfinelychoppedthyme(ortarragon)Optional:1tbspchillipepper,seededandfinelymincedorsomecayenneorpaprika
Combineall ingredients together. Ifyouhave toprepare thisbeforeyouarereadytoeat,thenaddsomedressingorplainlemonjuicetotheappletopreventitgoingbrown.
Dressingrecommendations
Tryservingwith“Easy&Delicious”dressingwitha tablespoonof lemonzestandacloveofcrushedgarlicifdesired.Just about any citrus vinaigrette or fruity dressing is a winner with thissalad.
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28.CucumberTomatoDillSalad
Salad
1cucumber,choppedintochunksorfineslices1cuptomato,chopped2tablespoonsscallions,or1/2onionchopped1cupsorrel1/4cupdill,thenfinelychopped1handfulsesameseedsorsunflowerseeds
Optionsandvariations
Foradifferentzestyexperienceusewatercressorendive.Formildleaveschooseromaineorspinachleaves
DressingrecommendationsAddyourdesireddressing.Ienjoyavinaigretteoraddingsimplelemonjuice,
saltandpepperwithorwithoutoliveoil.
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29.ZucchiniPastaSalad
Pastasaladscanbeservedwarmorcold.Theycanbecookedorrawtoo.Ifyouloveconventionallycookedpastathenuse2cupsofcookedsmallshapesofyourchoice.Otherwiseribbonslicesomezucchini(seebelowforinstruction)foranequallydeliciousandsomewhatfresherexperience.
Salad
2-3zucchini,ribbon-slicedwithapeelerormandolin(andthenchoppedtomake‘pastalengthsof2-3inches(5-10cm).SeebelowOR instead of zucchini ribbons use 2 cups cooked pasta shapes of yourchoice1/2onion,slicedfinely3largetomatoes,dicedfairlylarge2tbspsmallcapers1/4cupbasilleaves,finelysliced1/2cupparsleyleaveschopped
GarnishOptionalgarnishesinclude:
“Surprise Me Cheesy Sprinkles” (are non-dairy, taste like parmesan anddivine)Parmesancheese,gratedChopped“HomemadeSemi-DriedTomatoes”Sunflowerseeds
DressingrecommendationsChoose a dressingor vinaigrette determinedbyyour desire at thatmoment.
Simple olive oil and salt and a splash of Bragg (the same as in “Simply
Zucchini”)pairswell..
Recommendedrecipesfromthisbookinclude:
“BasilBasic”“LemonGingerSesameDressing”“Mustard-AlmondAioli”“LemonCashewDressing”CaesarDressingsorGuacamoles
ZucchinipreparationPrepare the zucchini ribbons and onion and place in a bowl. Sprinkle a
teaspoon of sea salt all over, toss to distribute and then let sit for about 10minutes.Excesswatercollects in thebottomof thedish in thisprocess.Drainthis liquid.Patyourzucchini ribbonsdry.Cutyour ribbons intosmall lengths.Assembleyoursalad.
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30.WildHerbSalad
Gocrazyaddingdifferentleavesandherbsthenaddolives,onions,tomatoesand avocados. I tend to make my salads from the best available seasonalingredients.Soevenwith thebest intentions, sometimes Ican’tmakeanexactrecipe because an ingredient or 2 are simply not around that week! If aningredient isnotavailableyoucouldsubstitutesomethingfor it. Ifyoufindaningredientthat’snotinarecipe,thatshouldn’tstopyoufromusingiteither.Thejoyoffoodpreparationisflexibility,funandfeaturingdifferenttastes,colorsandtextures.
Salad
1/2cuparugula1/2cupromainelettuce1/2cupredleaflettuce2 cups of fresh herb leaves including basil, cilantro, parsley andmint (alittlerosemary)1/2redonionsliced1/2mediumcucumberfinelysliced1carrot,finelysliced1/2cupredbellpepper,matchsticksliced1bigtomato,chopped3 sundried tomatoes, sliced or 1/4 cup “Homemade Semi-Dried Tomato”wedges6-8olives,pitted(addwholeorsliced)2tspsesameseeds2avocados,halvedandslicedintowedges1orangesupremecut(instructionsbelow)
Prepareyoursaladwitheverythingexcepttheavocadoandorange.Foldhalfthe avocado and orange when you combine your salad and dressing. Thenarrangetherestofthefruitonthetopofyoursalad.
GarnishConsider a sprinkle with seaweed powder for a little extra nutritive burst,
someseedsornuts.
‘Supreme’cuttingyourorangeThemostattractivewaytopresentorangesegmentsinasaladisto‘supreme’
them.Insteadofpeelingtheorange,‘topandtail’thefruit,thencuttheskinoffjusttakingofftheoutsideofthepith.Thisrevealsthebrightorangecellsofthefruit.
Cradletheorangeinyourhandandwithaknife,removeeachsegmentwith2carefulcutsjustinsidethepith.
DressingTrythissaladwith“Easy&Delicious”Or“LemonGingerSesameDressing”
orusethe“SesameVinaigretteDressing”justbelow.
SesameVinaigretteDressing
2½tbspcoldpressedoliveoil1tsprawsesametahini1tbsplemonjuice2tspBraggsAppleCiderVinegar
1garlicclove,mincedSeasalt,totaste
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31.BreakfastFruitSalad
Enjoy the bounty of a cornucopia of fresh fruit. Remember you can createveryquicknutritiousmealswithfruit(andgreens).Addherbslikeminttofruitandyouhaveanevenbettercombination.
The quantities below will suit 2-4 people depending on what else is beingserved. One very hungry person could spend a morning eating this as theirbreakfastoveracoupleofhours.
Salad
1cupfreshstrawberries,quartered1/2cupfreshblueberries1/2cupfreshpineapplecutinchunks1/2cupwatermeloncubes1/2cupcantaloupeorhoneydewmelonincubes1kiwifruit,sliced1cupgrapes1peach,diced1/2pear,chopped1/2mango,choppedOptionallyaddahandfulor2ofgreenleafyvegetables.Theycombineverywellwithfruit.
Either combine all the fruits together or layer them in a bowl for a lovelyvisualeffect!
OptionsandvariationsOptional:1banana,sliced(ifyou’reeatingyoursaladstraightawaythenadd
abanana.Ifnotitwillturnbrown,socutitandadditlastthingbeforeserving).
DressingrecommendationsWhile this salad doesn’t need a dressing, try this with a fruit and avocado
dressingoramangodressing.“Mang-nificence” issweetand tangywithsomeoptionalchilli.Eventheonewithcuminthatfollowsit“CuminScentedMang-nificence”. “Mango and Avocado” is more savory with garlic notes. “OrangeChipotle”isworthatry.
What about something creamy? Try one of the “Dollop Sweet Cream”variations,or“MintedPearSilk”.Here isa listofvinaigrettesyoumaylike totry: “Raspberry”, “Lemon-Ginger”, and “Orange Ginger”. And even with asweet/savory garlic hint: “Sweet Ginger Sauce” or “Lemon Ginger SesameSauce”.Phew.
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32.MintyGrapeSalad
Withoutorwithadressing…simple,easy,yum.
Salad
1/2poundor250gofgreengrapesslicedorchopped1/4cupshreddedfreshmintCombineandletsitfortheflavorstocombinebeforeserving.
Optionsandvariations
SubstitutepineappleinsteadifyoulikeYoucanevenservethisonabedofgreenswithadashofbalsamicvinegarDressthisoneifyouwish.
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33.PotatoSalad
Mostly when I make salads it’s because I want raw vegetables. Butsometimes,justsometimesIaddcookedingredients.Potatosaladisverypopularwithguests.It’sveryversatiletoo.Itpairswellwithvinaigrettesbutevenbetterwithcreamydressings,aiolisandmayonnaises.
Thesoftpotatomarrieswellwithchewydriedfruit,crunchyceleryandgreenonion.The largely lightcolorofpotato is theperfectblankslateorpalette forbeautifulcolorfulvegetables.
Salad
Steam2goodsizedpotatoes,cooked,cooled,cubed1/4cupredpepper,diced1stalkcelery,slicedfinely1greenonion,sliceddiagonally(keephalfforgarnish)2tbspsunflowerseeds1/4cupparsley,chopped1/2cupcornkernels
Optionsandvariations
Driedapricotdicedsmall,orcranberries.Nutsorseedsforcrunch
Remember potato types have differentmouth feel. Somewill be waxy andfirm, otherswill bemore softwhen cooked.Youmaywant one that keeps itsshapemoreeasily.
DressingrecommendationAnydressing!
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34.PepperyPear&WalnutSaladIt’sthepepperinessofthegreenleavesthatjustgoessowellwiththesweetof
thepearandcrunchof thenuts.Eitherdrizzleoliveoilandlemonjuicewithagenerous sprinkling of sea salt and pepper, or choose a dressing. Seerecommendationbelow.
Salad
1/2cupofpear(withorwithouttheskin),slicedorcubed1cupofrocket,chopped1cupofwatercress,chopped2tbspwalnuts,chopped
Optionsandvariations
Finelysliceafewradishes
Dressingrecommendations
Enjoythesimplicityof“Easy&Delicious”(oliveoilandlemonjuice,saltandpepper)Or try a dollop of “Rawquefort BlueUncheeseDressing”which is salty,pungentandcomplementsthissweetpepperysalad.“MintedPearSilk”works.
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35.CeleriacSalad
Idon’tseeceleriacveryoftenwhereIlive.WelivedinFranceforhalfayearback in 2005.You can buy a delicious celeriac salad in the supermarkets. It’ssuperbwith a creamy dressing. So, I made upmy own based on this Frenchclassic.
Celeriacs are fascinating to look at.They are a root vegetable and youwillfindtheminallsortsoftortuousshapes.Whenyoupreparethemyouwillmostlikelyfindthatalotofitendsuptrimmedoffbecauseofallthesoilentrapped.Onceyougettoyourcleantrimmedvegetable,grateitwithamachineorhandorspiralgrater.
Salad
1celeriac,cleaned,trimmedandthengrated
OptionsandvariationsIf youwant extra crunchwith a very complementary flavor, finely chop or
gratesomecelerytoo.Theyarecousinsyouknow!
DressingrecommendationsAddacreamydressing.Onethathassomesouracidnoteswithsomemustard
orvinegar,andsomepepper,balancedbysomesweetness.
Try“KindaSortaSourCrème”“Mustard-AlmondAioli”“LemonCashew”Dressings1and2“BlondLemon”
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36.AvocadoGrapefruitSalad
Preparing your grapefruit can be done by adding the segments or by atechniquedescribedbelowcalledto‘supreme’.Takingtheextratimetosupremeyourcitruswillnotonlymakeyourfruitfarmoreattractive,thebitterpithwillbegone,soyouwillenjoyabettertastingcreation.
Salad
4cupslettuceofyourchoice1grapefruit,segmentedorsupreme,seebelow2avocadoscubed1cupofdicedcucumber10-12cherrytomatoes,cutinhalf1smallredoniondiced1redbellpepperdiced1red,orangeoryellowbellpepperdiced1/4cupcilantrochoppedOptional and recommended: 2 tbsp diced “Homemade Semi-DriedTomatoes”
Combinetheaboveingredientsinabowlandadddressing.
Or arrange leaves on a platter or on individual plates, Dress the salad andarrangeontheleaves.
Preparingthegrapefruit(to‘supreme’)Tosupremethegrapefruitmeanstoremovethesegmentsfromthepith.Chop
offthepeel(andpith)fromthetopandthebottomofthefruit.Nowpeelitwithaknifeincludingremovingthepithjustunderthepeel.
Nowholdthefruitinyourhand,overabowl.Placethebladedowneachsideofthesegmentandasyoudo,thebitofgrapefruitwillbesetfree!
Sinceyourhandisalreadywetsqueezealltheremainingjuiceeitherintothesaladyou’repreparing,orintoadressing.
DressingrecommendationsAs you have quite a lot of avocado in this salad I recommend choosing
something light. “Easy & Delicious”. “Robert’s Favorite”, “Honey Spice”“DijonTarragon”oranyothervinaigrette.
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37.MintyOrangeSalad
Noneedtodressthissalad.Ifyousupremetheorangesyouwillsqueezethejuice(thatiswaitinginthepithyremains)rightoverthebowl.Thiswillallowalltheingredientstominglebeautifully.
Salad
3oranges1tbsp(ormore)ofshreddedfreshmint2tspofpeeledfinelygratedginger
Combineandletsitfortheflavorstocombinebeforeserving.
Preparingtheorange(to‘supreme’)Sliceoffthetopandbottomtorevealthefruit.Placethefruitdowntopeelit
withaknife,removingthepithjustunderthepeelasyousweeptheknifedowninacurve.
Ifinditeasiertoholdthefruitinthehand,overabowl.Butyoucouldputitonacuttingboard.Placethebladedowneachsideofthesegmentandasyoudo,thebitoforangeportionwillcomeaway!
Sinceyourhandisalreadywet,squeezealltheremainingjuiceeitherintothesaladyou’repreparing,orintoadressing.
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38.GreekSalad
Justlikeanysalad,thisonecanbeamealinitself.Greeksaladsaretypicallymadewithbigchunksofvegetables.Ifyoulikeastrongergarlicaccenttoyoursalad, optionally add a finely sliced cloveof garlic.Great for taste andmouthfeel.
Salad
2-3cupsromaine(cos)lettuceorothermildgreenleafy,tornintobite-sizedpieces1cucumber,sliced(nottoothin,youwanttofeelacrunch)1/2poundofcherrytomatoes,halvedOrchop2-3bigtomatoesintowedges1redbellpepper,choppedorsliced1smallredorwhiteonion,slicedandseparatedintorings1bighandfulkalamataolivesAddseasaltandcrackedpeppertotaste
OptionsandvariationsAddanyorallofthefollowingtotheingredientsabove:
1handfulofradishes,slicedfinely1/2cupchoppedparsley1/4–1/2pound(100-200g)crumbledorcubedfetacheeseSubstitutemarinatedtofuforfetacheese
Youcaneithercombinethissaladinabowlorarrangeitonalargeplate!
Garnish
Sprinklewith2teaspoonsdriedoregano
DressingrecommendationsDresswith“Easy&Delicious”dressing(orjusthavethesauceatthetablein
abowlorservingjug).Vinaigrettespairwell.
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39.TabouliTabboulehTabbouli
…whicheverwayyouspellit,it’saclassic.
Salad
Soakcrackedwheatfor1cupyieldORifyou’reeatingmorerawfood,sproutsomequinoaorbuckwheat1bigbunchofparsley(about2cups)veryfinelychopped1bigbunchofmint,veryfinelychopped3largetomatoes,diced1mediumcucumber,diced1/2redoniondicedOptional:Zestof1lemon
DressingrecommendationsUsethedressingofyourchoice.Foraclassictabboulitastechoose:
“Easy&Delicious”“BasicVinaigrette”.
Optionsandvariations
Youcanusethisonnorisheetsspreadfirstwith“AvocadoSalad”above.Rollitupjustlikesushi!Mmmmm...J
Somerawfoodistsactuallyfinelychopcauliflower(processingitinamachinesoit’ssmallandcrumbly)insteadofusingwheatorsprouts.
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40.AsianSpicedGreenPapayaSalad
One of those supremely healthy dishes. Papaya (or pawpaw) aids digestionbecauseofitsenzymes.Peelingpapayaisastickybusinesssoweargloves.Theresultsaredefinitelyworththeeffort.Yourpapayamustbegreen!
Salad
1 medium green papaya, peeled, deseeded and grated. I cut chunks andspiralizebecausethetextureisreallypleasing(orusemyelectricgratertojulienne)1carrot,spiraledorgrated1/2cucumberslicedinstripsNutssuchascrushedmacadamia,somepinenuts,peanuts,orwalnutsHerbsofyourchoice,2tbspofeach(basil,mint,coriander,parsley,dill)Otheringredientsforcolorandcrunch.Optionallyadd:Greenbeans,beansprouts,othercrunchycolorfulvegetablessuchassnowpeas,bellpeppers,jicama
Placethepapaya,carrotandcucumberandanyoptionalingredientsinabowlanddrizzlethedressingoverthevegetables.Combinetocoatthecontentsofthebowlinthesauce.
Serveonaplatterandgarnishwiththeseedsandcilantro.
Garnish
1tbsp(black?)sesameseeds,forgarnish1/2cupcilantro,forgarnish
DressingrecommendationsUsethedressingingredientshere.Oruse“SiamSesameDressing”.
CoconutLimeSpiceDressingDialbackonthespice(cayenneandchillipepper)ifyouneedto
3tbspcoconutmilk2tbsplimeorlemonjuice1tbspsesameoil1tsphoney,oragaveormaplesyrup1/2tspgroundcardamom1/3tspcayennepowder1/2tspseasalt1/3tspfreshlygroundblackpepper1-2finelychoppedredchillipepper1tspcuminpowder
In amixing bowl,whisk together all the dressing ingredients.Check flavorandaddcomponentsifnecessary
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41.RipePapayaSalad
Thissaladcombinesthesweetyetmildflavorofpapaya(pawpaw)withthatofthestrongerandmorespicygreens.Ifyoulikeverystronggreensthengoforendive. Ihavesuggestedrocketorwatercress.Thedressing thatworkssowellwith this simple salad is based on lemon juice. For an extra zing, add somejalapenoorperhapsaThaichillipepper.
Salad
2cupsofripepapaya,peeledandcubed3cupsofgreenleafyvegetables,choppedasyouwish.
Dressing
3tbsplemonjuice,freshlysqueezed2tbspextravirginoliveoilSeasaltandblackpeppertotaste.Try1/4tspofeach2tspofjalapenoorotherchillipepper
Placesaladingredientsinabowl.Whiskdressingingredientstogetherandaddtoyoursalad.
Optionsandvariations
Substitutemildergreens(suchastatsoiandspinach)insteadoftheendive,watercressandrocketifyouprefer.Addinothercolorfulvegetables.Somegreenonion.Jicama.…
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42.GreenBeanSalad
Easytomake.Easytopairwithanydressing,vinaigrette,thick,creamy,salsaorguacamole.OrthrowoversomesesameoilandBraggLiquidAminosandbedone!
Salad
1/4poundor100ggreenbeans(raworblanched)cut into2 inch lengths(5cm)1smallredonion,halved,thenslicedforsemi-lunarshapes1cuprocketleaves1/2cupredbellpepper,diced1/4cupcranberries(craisins)Optional:2tbspchoppedpecansorwalnuts
Dressingrecommendations:Vinaigrettesworkwell.Try:
“BalsamicVinaigrette”“OrangeGinger”“LemonGingerSesameSauce”Or just a plain “Easy & Delicious” with a dollop of “Blond LemonDressing”.
Dipintothisbookchoose…justaboutanything!
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43.ChickpeaSalad
Whatmakesthissaladshineischoosingatastydressing.Thetexturesofthequinoa,chickpeasandleavesarejuxtaposedbythecorn,radish,cucumberandonion(andotherchosencrunchycandidates!).
Iliketousecannedchickpeas.YesIknow,youcouldstartfromscratchandsoak and cook your own, but honestly, my schedule sometimes just doesn’talwaysallowfor the ‘slowfood’approach.However,whenIdohave the timethissaladisjustperfectforsubstitutinginsproutedchickpeas.
Add in anywhere from 1.5-3 cups of cooked quinoa to make this a morefillinghybrid(cooked/raw)salad.
Prepare1cupofdriedquinoasoyouhaveabout3cupsonhand.Youwillneed2cupswater(orstock)forcookingthequinoa(saltthewaterandputadashofoliveoil).Fullinstructionsatthebottomofthisrecipe.
Salad
1.5-3cupscookedquinoa(seeinstructions)3cupsspinachleavesorarugulaorwatercresstornorcutintoshreds
1tinchickpeas,drained1mediumcarrot,juliennedgrated1/2cupredonion,diced1/2cupcucumber,diced1/3cupparsley,chopped1/4cupredradisheshalvedandthenfinelysliced1handfulofsnowpeas,cutinto1/4inchdiagonalslices1earcorn,shucked1/4tspseasalt1garlicclovemincedOptional:HandfulofblackolivesOptional:1/4cupsunflowerseedsORchoppedhazelnuts
DressingrecommendationsDecidewhichdressingstyleyoulikeandthensmotheryoursalad.Youcould
choose any salsa. I love the “Kinda Sorta Sour Crème”. And I love “SiamSesame Dressing”. I could equally enjoy it with “Blond Lemon” or anyVinaigrette.Yourhardestjobischoosing!
CookingthequinoaSoakthequinoafor5-10minutestosoftenit.Nowrinseabundantlyuntilthe
wateriscompletelyclear,togetridofthe‘saponins’.Drainitverywell.Bring2cupsofwater(withorwithoutflavoringwithstock)totheboil.Addthequinoa.Allowtosimmerfor10minuteswiththelidonandtheheatturneddown.Thenturntheheatoff,removethepanhalfwayofftheheatandletsitforanother10minutes.YouMUSTleavethelidonthewholetimeorthecookingprocesswillbehampered.
Loosenthequinoawithafork.Itmustnotbewet.Leavethelidoffandallowthequinoatocool.Stirthroughthevegetablesandthechickpeas.Foldthroughtheleaves.Addyourdressing.Serve.
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44.CrunchyJicamaSalad
JicamaisnotsomethingIfindalotofwhereIlive(inAustralia).ButwhenIdo I snap it right up because the family really enjoys the crunchy texture.Isabelle loves munching on coated ‘raw’ fried ‘chips’. Everyone loves it.Because it doesnot have a strong flavor, it really is amatter of ‘whatyoudowithit’thatcounts.
WiththissaladtryeithertochopitintomatchsticksORprocessitmoreintolittle bits to resemble corn kernels or even cous cous grains. Processing yourveggiesdifferentlyevenmakesyoursaladtastechange.
Peel the jicama by breaking the skin and pulling back the brown layer. Itseparatesveryeasily.
Tofollowthisrecipeyouwillfindtwoprocessingoptionswithinthebrackets.Thefirstforamoretexturedsaladwithlargerpieces;thesecondformoreofacouscousstylesalad.
Salad
1.5cupsjicama(matchsticksorprocessed,seeabove)1/2smallredonion(slicedordiced)
1/2cupred(pepper)capsicum(matchsticksorsmalldice)1/2cupcilantro,chopped1earofcorn,shuckedOptional:Redchillipepper,minced
DressingrecommendationsChooseanysaladdressing:Classic,Asianinspired,Light,Thick,orCreamy.
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45.SeaweedSalad
Seaweedsandtheirpreparation
Seaweedisanexcellentwaytonourishyourself.You’llfind2seaweedsaladrecipesrighthere.Inaddition,towardstheendofthisbookyou’llfindachaptercalled“GarnishesandSnacks”.Thereyou’llfind2recipeswhicharewonderfulseaweedbasedrecipes togarnishandseasonjustaboutanysalad,salsaordip.Thesearethe“MineralSprinkles”and“MineralSesameSprinkles”recipes.
This book would not be complete without a seaweed salad. In my books(that’sauthorspeakfor‘inmyopinion’)thebestseaweedstoincludeinasaladare arame (ah-rah-may), hijiki and wakame (wah-kah-may). To prepare yourseaweed youwill firstly soak it inwarmwater. This softens it.Depending onwhichvarietyitcouldtake10minutesor30minutes.
Drain your seaweed and squeeze out excess water.While arame and hijikigrowinthinstripswakamemaycometoyouaswiderstrips.Youmaywanttotrimittosize.
Experimentwiththedifferentseavegetablestoseewhichoneyouprefer.Thisrecipeyoucanuseone typeof seaweed,or create amixof all three (orotherfavoritevarietiesnotmentionedhere).
Salad
2cupsseaweed(using1-3varietiesasmentionedabove)1/2cupcucumber,julienned1cupredpepperinmatchsticks1/2smallonion,finelyslicedSesameseedstogarnish.Whiteandorblack.
Placeinabowl,combinewithadressingandthengarnishwithsesameseeds.
Dressingrecommendations
“SweetGingerSauce”withsomemincedredchillipepper.“SiamSesameDressing”“SesameVinaigrette”“SweetandSourSesameAsianDressing”“ThaiSatayDressing”
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46.BountifulSeaweedSalad
Withtheadditionofsomegreenpapayaorevengreenmangoyouwillenjoytheplayofsweetandsourandthecrunchofthesalad.Addingleafygreensandthefruitmakesthisamoresubstantialdish-evenamain.
Salad
2cupsseaweed(using1-3varietiesasmentionedabove)1/2cupcucumber,julienned1cupredpepperinmatchsticks1/2smallonion,finelysliced2cupsofgreenleafyvegetables1cupofgreenpapaya,spiralorjuliennegrated1mediumcarrot,peeled,cutinmatchsticks1/2beet,peeled,cutinmatchsticksOptional:1-2smallredchillipeppers,deseeded,minced
PreparethegreenpapayaandsquirtwithalittleBraggLiquidAminosbeforeaddingtotherestofthesalad.Youcanusetamari,soysauceorcoconutaminos.
Combineallingredientsexceptyourgarnishes.TopwithyoursesameseedsorMineralSesameSprinkles.\
Dressingrecommendations
“SweetGingerSauce”“SiamSesameDressing”“SweetandSourSesameAsianDressing”“ThaiSatayDressing”
Garnish
TopwithGomasio(“MineralSesameSprinkles”)ChoppedcilantroOrbothchoppedcilantroandsprinkles
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47.RainbowSalad
EverthoughtofjustprocessingyourvegetablesandNOTtossingthem?Forabeautiful layered appearance that’s different fromyour average salad, you canchoose a rainbow of vegetables, slice and grate them onto a platter or into abowl,garnishwithherbs,andservealongsideajugofdressing.Voilà.Hey,whynotcreateseveraldressings?
SaladPreparea selectionof colorfulvegetables and layer themontoyourplate as
youmake them. Choose one cut or different ways to create textures betweenlayers.
ZucchiniCarrot(orangeorpurpleorboth)FennelSweetpotatoRedonionCeleriacRadishRedpepperGreenoryellowbeans
That’s just a small list. Go to “The Lists Of Salad Ingredients” for moreinspiration.
Dressingrecommendations
AblankpaletteallowsyoutochooseanythingGarnishTopwithnuts,seedsordriedfruitifyoulike.
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SixteenDifferentSaladIdeasHerearesomeideasforyou.Noamountsjustsmallcollectionsofingredients.
Embellishthemwithtoppings,herbs,garnishes.Andchooseyourdressing,salsaordip.
Cornkernels,snowpeas,redonion
Greattoppedwithsesameseeds
Rocket,gratedbeetroot,orangesegments
Peeltheorangesegments(supremethem)it’smorebeautifulandtastesandfeelsbetterinthemouth
Zucchini,crumbledcauliflowerandcranberries
Differenttexturesmakeforaninterestingexperience.
Carrot spirals, mung bean sprouts, zucchinimatchsticks
Avocado,spinachleaves,orangesegments
Chickweed(orwatercress),peachandsunflowerseeds
Pineapple,endiveandredbellpepper
Rocket,freshordriedfigsandapple
Limeandorangejuice
Jicamasticks,carrotandredbellpepper
Driedapricot,orangeoryellowbellpepperandcarrot
Beet,watercress,avocadoandgrapefruit
Redonion,nectarine,basilandtomato
Endive,pear,greenapple
Rocket,walnuts,nectarines,redonion
Cucumber,tomato,onion
Cucumberandtomatoinequalamountsandsamesizesmallcubes.Needsagoodamountofseasalt.
Strawberries,almond,spinach
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48.RoastPumpkinAndWhiteBeanSalad
Thereissomethingsoutterlyenticingaboutroastpumpkin.Thesweetnessofgrilledorroastpumpkinisalluring,nuttyandsoftatonce.Pairingitwithgreens,beansandpinenutsisamatchmadeinheaven.
Roasting or grilling this orange fruit with its skin on helps hold the fleshtogether.Ilovetoeattheskin.Oh,IbelievethatintheUSandCanadathatyouuse the word broil for grilling in your kitchen oven. That is not in use inAustralia.We just call it grillingwhether it’soutside at thebarbecueor in thekitchen.
WhileIhaveincludedavinaigretterecipebelow,youcansubstituteitforanyotherdressingyouwish.
RoastingorbroilingyourpumpkinYouwill have to roast, grill or broil your pumpkin first and then assemble
yoursalad.
2 lbsor1kgofpumpkin(yourchoice)choppedintocubes(3/4”or2cmcubes)ORcutlongslicesofabout1/4”thick(that’slessthanacm)Brushthepumpkinwitholiveoil,sprinklewithseasaltandalittlecrackedpepperOptionallyaddasprinkleofdriedherbsPlacethepumpkinonbakingpaperoronanon-stickbakingtray
Toroast:
Placeinapreheatedovenat360°F(180°C)for25minutesturningatleastonce.Thepieceswillbecometenderandchangecolor.
Togrill(ok,broil):
Placeunderahotgrill.KeepaneyeonthesetoavoidburningCheckevery5minutes.Asthebroilerandthefoodheatsup,youwillhavetocheckatshorterintervals.
Salad
Thepreparedpumpkin(frominstructionsabove)1cupcannellinibeans(fromatinisfine)2tbsppinenuts2-3cupsrocket1cupcilantro,chopped
Dressing
MildChilliBraggVinaigrette
1/4cupoliveoil1tbspBraggLiquidAminos(orTamari,orsoy,namashoyu)1redchillipepper,deseededifrequired,andchopped2tsphoneyoragavesyrup1smallclovegarlic,minced1/4tspseasalt
Whisk the dressing ingredients together in a bowl. Taste test and adjustseasonings. Add some lemon juice or vinegar if you need a little more acidbalance.Addthepumpkin,rocket,beans,cilantroandpinenutsandthecilantro
(reservingasmallamountofcilantroforgarnish).
GarnishWithcoriander(therestofthecilantro).
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49.Pear,Watercress,Hazelnut,Beetroot,DriedFig
Beetrootorbeet,isjustbeautifulasarawvegetable(spiralorjuliennegrated)or inchunks thatyoubroilorroast.Sowith thissaladnomatterhowyoulikeyourfood,cookedoruncooked,dairyorveganyouwilllovethissalad.
Andbytheway,ifyoucancomeupwithabetternameforthissalad,pleaseletmeknow!Iactuallylikereadingtheingredientsinthetitleandcouldn’tthinkofanythingmoreevocativeofthetastesandtextures.Sodocontactme.
Salad
Ifyou’respiralgratingyourbeetrootthenjustgrate1beetIfroastingorbroilinguse1-2beetscutintochunks,usescantoilandsomeseasalt2cupsorsoofripe,crunchypears(yourchoice),cutintomatchsticks1/4cupofhazelnuts(raw,orevendryroastedinapan)choppedroughly3cupswatercresssprigs3driedfigsfinelyslicedOptional:Goat’scheeseoranyfeta,sliced
Dressing
HoneySpiceVinaigrette
1/4cupolive,walnutorhazelnutoil1tbspredwinevinegar1/4tspseasaltAgoodgrindingoffreshpepper1/4tspcinnamon1/4tspcumin1tsphoney
Whisk all the dressing ingredients and then combine with the saladingredients.
OptionsandvariationsDon’t like or eat cheese but want that flavor reminiscence? Dollop some
“Kinda Sorta Sour Crème” and or sprinkle some “Surprise Me CheesySprinkles”.
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50.Carrot,Orange,andGingerSalad
Carrotsareoneoftheeasiestingredientstofind.Here’sawaytodressthemup(simply)foraverypleasingandsimpledish.Thesweetnessofthecarrotandorangeandmaplesyrupiscomplementedbythegingerandwatercress.Addthecrunchofpistachiosandyou’redone.Theamountsherewouldbesufficientforasharedsalad,oragoodsizedsingleservingforalightlunch.
Salad
3mediumcarrots,spiralorjulienned,orevenveryfinelyslicedrounddiscs3cupsofwatercress1/3cupunsalted,shelledpistachiosOptional (recommended): A handful of dried raisins or craisins(cranberries)
Dressing
3tspofmaplesyrup2tbspoliveoravocadooil1tspfreshmincedgingerOptional(recommended):1/2tspormoreoforangezest2tbspfreshorangejuice1/4tspseasaltandcrackedpeppertotaste
Prepare the carrots and leaves. In your salad bowl whisk together the oil,maple syrup, ginger, zest and juice. Season with salt and pepper. Add yourpreparedcarrots,leaves,nutsanddriedfruitdirectlytothatbowlandserve.
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Salsas,GuacamolesAndSourCrème
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51.SimpleAvocadoSalad
Isitadressing,asalad,oradip?Actuallyit’sallthree.Italldependsontheconsistency.
You can dice, roughlymash (or smash) the avocado which works well forsalads.Oryoucanmash itwellorevenblend it tomakeadipor sauces.Thetexture differences are important andmake each variation feel and even tastedifferent.
Thisridiculouslydown-to-earthrecipe isreally‘thesimplestofguacamoles’with its 2 ingredients. I have included 6 guacamole variations in this book inadditiontothisonehere-obviouslywithmoreingredients!
Thesimplicityofthisrecipeisobvious.Soobviousthatperhapsmostpeoplewould neglect to do it.Miss out on this family favorite at your peril. Thin itdownwithalittlewater(oravocadooil)ifyoulike.Orjustdollopiton!
Salad
MashavocadoAddgenerousamountsofseasalt
GarnishUseanythingyoulike(orleaveit‘aunaturel’).
Garnish with a range of different ingredients to change the look, taste andappeal.
Topwithchoppedchives,cilantro,parsleyorbasilForabeautifulcontrastingredtrypaprika,sweet,smokedorspicySprinklewithcuminorcorianderpowderDustonsomepaprikaorcayenne
Addsome“MineralSesameSprinkles”SprinklesomesunflowerorsesameseedsSimplydrizzlesomevibrantlygreenavocadooilGrindsomefreshblackorgreenorredpeppercorns
Serve!Sonowyouhavethebasics,readonforthevariations.
Ifyoudon’tfinishthisoneatyourmealtheninordertostoreityouwillneedto add lemon or lime juice and combine it thoroughly.Me? I just eat the lastcoupleofmouthfuls.
Mixing through some other ingredients createsdifferent guacamoles. So let’s take a look at some ofthose!
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GuacamoleRules!Playwiththeconsistenciesofyourguacamoles.Mashingiseasyandinstant.
Tryalsocubingyouravocadoinstead.Youmayverywellenjoytheconsistency.
Anyguacamolecanbeservedinmanyways.Classically,serveitwithtortillachips. If you’re a raw foodie then make dehydrated chips. Dip pieces ofvegetablesinforadishthatisprettymuchuniversallyloved.
The sort of vegetables (‘crudités’) you could enjoy include snowpeas andcelery,carrotandzucchini,bellpeppers,babycorn,radishesandjicama.
Wheretostart,whattoaddAbovewestartedwithavocadoandsalt.That’syourmostbasic(andarguably
themost delicious) of all guacamoles… at least for avocado aficionados. Sodon’tfeelobligedtoaddanythingelse.
From thereyouadd lime juice (or lemon).Thensomecilantroorcoriander,someonion,someheat(chillipeppers)andmaybetomato.
And from there you can get very creative. Add Mexican inspired spices,onion,cucumber,herbs,driedfruitandmore.
ChillipeppersChilli peppers add in flavor not just heat. You will choose the appropriate
chillipepperdependingonyourtaste,your‘audience’andyourwishesforyourdish.TheseincludeyourclassicMexicanfoodadditions:chipotle,jalapenoandserrano peppers.Youmay have to settle for a Thai chilli, a habanero (they’rehot)orwhateveryourmarketsells.
Somechilliscomeintinsorjars.Theseareuseful.Somechilliscanbefounddriedtoo.Youwouldsoaktheminalittlewaterandcanevenusethesoakwater.
Justaswithanyproduce,thequalityandtheheatcandifferfromfruittofruit.Don’tassumethatthespicinessisidenticaltothelastfruityouused.
SometimesyouneedtoplayitsafeWhile you’re testing thewaters of any recipe or chilli, add half ofwhat is
recommended.Taste test the heat of your dish and then addmore so that youdon’toverdoit.
IfIknowachilliisveryhotIwillwearagloveononehandandusetheknifeintheother.Fromexperiencetoo,makesureyourhands,theknifeandboardandanychillispecificimplementsarewellcleaned.Thespicinessmayaccidentallytransfertoadishormouthofanunintendedrecipient!Believeme,ithappens.
Ifyouarecarefulhandlingthechilliwithaglovedhandandcutwithanother(andyoucouldevenwashthebladeofyourknifewithyourglovedhand)thenyouwill haveminimizedmost risk. If youdon’t use a glove then don’t touchyoureyesornoseforsometimeafterasyoumaybesorryyoudid.
AddingtomatoesTwogeneralrules:
Forbestresultsforconsistency,appearanceandtaste,deseedyourtoms.Combine with your guacamole just before serving to guard the bestconsistency.
Storingguacamole
Guacamoleisbestpreparedjustbeforeyouneedit.Usethenexthint(plasticwrap)ifyouneedtomakeitaheadoftime.
Ifyouactuallyhavesomeleftover(!)thencoverwithsomeplasticwrapthatyoucanpressonto thesurface.Thegreybrowncolor thatoccurs isdue to theavocadooxidizing.Socoverit.And/oryoucanaddlimeorlemonjuice.
Avocados (and simpleguacamoleswithno tomatoetc) canbe stored frozenbutyouhavetoremovetheskinandpitsandthenblendthefleshwithlemonorlime.Putitinasealableplasticbagandsqueezeouttheair.
SourcreamAlthoughIdonotmentionitoften,feelfreetoaddsourcreamifthat’syour
desire.Ifyouwantsomethingthat’sevencreamierthanavocadoandyouwanttoavoid dairy then make yourself a portion of my “Kinda Sorta Sour Crème”.You’llfinditamongtheguacamolerecipesandagaininthedressingsanddipssection.Ibasemysourcrèmeonsoakedpinenuts(orsoakedcashewsifIdon'thaveanypinenutsavailable).You’llgettheextracreaminess,thesournoteandyouwillactuallyfoolmanyofyourguests.IknowIhave!
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52.SimpleGuacamole
Avocadomashedwithafork,orchoppedintolittlecubes1-2tablespoonsgreen(spring)onionorredonionchoppedfineLimejuicetotasteSeasalt
Combine.Serve!
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53.SmokyGuacamole
The smoky taste for this guacamole comes from the smoked chilli pepper.Jalapenosthataresmokedarecalledchipotlechillis.I lovethem!Youcanbuythemdriedorpreparedinjarsortins.Averypopularpreparationischipotleinadobosauce.
Chillisvaryinstrengthfromfruittofruit,driedtotinned.Sounlessyouknowtheimpactofanychilliinarecipe,erronaddingless.Youcanalwaysadd,add,add.
2tomatoes,choppedandseeded1/2redonion,chopped2avocados,fleshonly1small-mediumclovegarlicminced1chipotlechilli,eitherdriedandsoakedoronefromatin(startwithhalfandthenaddmore)1/4cupcilantro,chopped,2tspreservedforgarnishOptionallyadd1/2tspredorgreenchillifinelychopped
Ifyouneedalittle‘bite’withoutthehotspicinessoftheextrachilliaddsomefreshlemonorlimejuiceforbalance.Justateaspoonatatime.
The great thing about this smoky guacamole is that if for some reason youhaveadipthatistoospicy,simplyaddmoreavocado.
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54.TomatoGuacamole
Mostoftheingredientsinthisguacamolearewhatonecouldconsidertobeaclassictomatobasedguacamole.Ilovetoaddmyown“HomemadeSemi-DriedTomatoes”forarichintensetomatoflavorinadditiontosomefreshtoms.
2avocadosmashedorcubed1med-largetomato,deseededanddiced2tbspchoppedsemi-driedtomatoes(homemadeorstore-bought)1smallredonion(or1/2medium)diced1tspcuminpowder1clovegarlic,crushedorminced1tbspfinelychoppedfreshchives2tbspfinelychoppedcilantro(coriander)2-3tspfreshlimejuice1/4tspseasalt(andmoretotaste)Apinchofcayennepepper,chipotlepowderorsmokedpaprika(totaste)
Combineallingredients.
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55.CornyCuminGuacamole
1earcorn,shucked2avocados,mashedorcubed1/2smallredonion,chopped2-4tbspfreshlime/lemonjuice(startat2tbspespeciallymetricusers,andworkupwardsinteaspoons)1/2tspcuminpowder1/2tspfreshchoppedchilliorachipotle(rehydratedorfromacan)1smallgarlicclove,mincedOptional:Addadeseededchoppedtomato
GarnishSour cream or my “Kinda Sorta Sour Crème” is optional. A dollop in the
middleandgarnishedwithherbsandpaprikaisverydelicious.
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56.LazySalsaGuacamole
Mashorcube2avocados3-4 tbspof anydelicious salsa from this bookor use your favorite store-boughtsalsa.
ThereItoldyouitwaseasy!
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57.KindaSortaSourCrèmeTruestory:MymomwasoverforlunchandIpreparedthismocksourcream.
Iofferedtogivehersometotakehome.Shesaidthatalthoughitwasoneofherfavoritedressingsthatshewouldprefernottohaveanythingdairy.Igiggledandtoldherthatthereactuallyisnodairyinit!Shedidtakemeuponmyofferbytheway,andtookALLmysourcrèmehome!
The recipe will make something semi-fluid. That’s perfect for use as adressing.Ifyouwanttousethisasadollopcrème,onethatyoucanplacesay,ontopofasalad,aguacamoleorsalsa, thenadd1/4(to1/3)cupofavocadoandthenblendagainuntilsmooth.Thiswillcreateawonderfully thicksourcrèmethatwillholditsown.Idon’tliketoaddtoomuchavocadootherwisethecolorchangesanditendsupbeingaguacamole.About1/4cupworksreallywell.
1cuppinenuts(soakedfor1hour,drained)1/2tspseasalt1clovegarlicchopped1tspagavesyruporhoney3tbsplemonjuice1/2cupwater
Blendit,baby!Makeitsmooth.
Tastetestit.Youmaychoosetoaddmorelemonorsalt.Remembertoadd1/4cupavocadoifyouwantadollopconsistency.
OptionsandvariationsStirthroughsomemincedfreshherbs.Stirthroughsomemincedfreshherbs.
Usecashewsifyouhavenopinenuts.PersonallyIprefer thecrèmewithpinenuts.
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58.GrapefruitGuacamoleSalsa
Rubyredgrapefruitaretheonesofchoiceforthissalsa.Thecolorreallysetsoff thegreenof theavocado,especially ifyousupreme it.Usewhatevercolorgrapefruityoufind.
1/4cupredonion,diced1largegrapefruit,supreme**&choppedFleshof1or2largeavocadoes,cubed1/4cupcilantro,chopped1tbspoliveoil1tspagavenectar1smallgarlicclove,minced1tbsplimejuice1/4tspsalt,ormoretotasteOptional:1-2jalapenosorotherredchillipepper,minced
**suprememeans segmentingand removing the fine skinon the segments.Instructions to supreme are found in several places in this book already.Grapefruit isalreadyknownfor itsbitterness, so to supreme itmeans thatyoureducethattasteelement.
Onceyoutakethesegmentsfromyourfruit,squeezetheremainingjuiceintoabowl.Inthatbowlwhiskalltheoil,agave,garlic,lime,saltandchilli.Addthedressingtoyouronion,grapefruit,avocadoandcilantro.Testandadjustagave,saltorlimeifnecessary.
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59.BruschettaSalsa
TheclassicItaliansnack:Afragrantjuxtapositionofbasilandtomatoeswitholiveoilandastronggarlicaccent.Characteristicallyservedon toasted Italianstyle bread or baguette you could also just eat this toast topper as a fabuloussalsa.Ortopsomeslicesofvegetablesorrawbreads.
Iliketodeseedmytomatoesbecausethemixtureisfarlesssloppyandstaystogetherbetter.Youcanchoosetokeeptheseedsifyouwish.
Tomatomixture:
4largefirmripetomatoes,seededanddiced2tbspgarlic,crushed1/4cupfreshbasilleaves,chopped2tbspfreshparsley,chopped2tspfreshlemonjuice1tbspoliveoilSeasaltandfreshlygroundblackpeppertotaste
Chooseabase:
Bread(baguette,sourdough,anything)vegetablesorotherbaseandcutintothinslices.Rubbread(orother)withgarlicAddtomatomixturetoeachpieceofbread
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60.FreshSalsa
5ripemediumtomatoesdiced(keeporremoveseeds)1smallwhiteorredonionfinelychopped1/2cupfreshcilantro/corianderleavesandstalks,chopped1earcorn,shucked1cupredcapsicum(bellpepper)dicedsmall1/2cupcelery,finelyslicedordiced2-3clovesgarlic,minced1tspsugar(rapaduraorcoconutsugarisgood,unprocessedandnatural)1.5tbspfreshlimejuiceSeasaltandpeppertotasteIfyoulikeitspicyadd1jalapenofinelychopped(orotherhotpepper)
Combineallingredientsinabowl.
Serveas a salad,orwithbreador corn frittersorotherdish inspiredby theflavors.
OptionsandvariationsIamhappypoppingin1/4tspofchipotlepowder,orsomecayenne.
Youcanuselemonjuiceorevenapplecidervinegarinsteadoflime.
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61.GingerChipotleSalsa
3tomatoesdiced2tsp(ormoretotaste)chipotlechilliinadobosauce3tspmincedginger1clovegarlic,minced1greenonionslicedfinely1tbsplimejuice1/2tspseasalt1/2tspsugar(coconutpalm,rapadura)
Pulsehalfofthetomatoeswiththerestoftheingredients.Thenfoldthroughtheotherhalfofthetomstocreateachunkysalsa.Adjusttheheat,saltandlimeamountsifnecessaryandaddfreshlygroundpeppertotaste.
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62.LimeyTomangoSalsa
4mediumtomatoes,seeded,choppedsmall1mango,fleshchoppedsmall1small(or1/2medium)redonionchoppedsmall3-4tsplimejuice1/4cupcilantro(corianderleaves)choppedfinely1tspcumin1/4+tspseasalt(addmoretotaste)Optional:Crackedpepper
Combine the ingredients. As with the “Ginger Chipotle Salsa” you maychoose to pulse 2 of your tomatoes and then folding through the rest of theingredients,tocreateamorecohesivestylesalsa.
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63.CoconutPapayaSalsa(orMango)Youcouldusemangointhissalsaoramango-papayacombination.Thebest
coconut to usewould be flaked coconut so you can really feel this under thetooth. If youdon’t have that then this salsa is equallydeliciouswith shreddedcoconut.
IhavemadethegingeroptionalbutIthinkitreallydoesbelonginthere.Butthat’sjustme!So,combinethefollowingingredients:
2cupspapaya,chopped1tspsugar3tbspdriedcoconutflakes(orshreds)3tbsplimejuice1chillipepper(ormoretotaste)1/4cupredbellpepper,diced1/4cupredonion,diced3tbspchoppedcilantro1tspBraggLiquidAminosOptional(andhighlyrecommended):1tspmincedginger
Optionsandvariations
Usebasilinsteadofcilantro.UsetamarioromitBraggalltogether
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64.TomatoMintSalsa
4tomatoes,halved,deseededthenchopped1/2smallredonion,diced1/4cupmint,choppedfinely1smallchillipepperofyourchoice,mincedZestof1mediumorange(seenextingredient)1mediumorange,supremecut,chopped1tbspoliveoil(orotheroil)1tspsugar(coconutpalm,rapaduraorother)1/2tspseasaltCrackedfreshpeppertotaste
Combineyouringredients!Serveandenjoyyoursalsa.
Tosupremeyourorange,cutthepeeloffandthenremovethesegmentsfromthepithwithaknife.Thiswillmaketheorangemoretasty.
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Dressings,Vinaigrettes,Sauces,Dips,Hummus,DollopCreams
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Dressings, vinaigrettes, sauces, dips, hummus, dollopcreamsLearning to create amazing dressings, vinaigrettes, dips and sauces will
tantalizeyour tastebuds.Youwill lookforward toyoursaladsandvegetables.Andwhenyouknow thatwhatyou’remaking is incredibly scrumptiousANDhealthy,providingyouwithvaluablenutrientsyou’ll feelbetter aboutyourselftoo!
Makinggoodeatingchoicesthataredeliciousiseasierthanyouthought!
You’ll find dressings of various thicknesses and consistencies. Some of thedressingrecipesaresweet,somevinegary,othersfruityandotherstangy.Somearesmoothandothersaretextured.
Taste-testingandtakingtastedilutionintoaccountDressings,bydesign,haveadistinctiveorstrongtaste.Theycombineavaried
mixture of sour (acidic/vinegary), spicy, sweet, sour and salty elements. Howyou perceive these stronger flavors is determined by your own personalpreferences,howyouthinkyour‘diners’willreceiveyourcookingandhowthedressingcombineswiththedishyouareembellishing.
Remember that the tasteofallyourdressingswilldilutewhenyouadd it tosalads. If you’ve nevermade your own homemade dressings before then youmay possibly think that several ofmy recipes are strong in flavor. This is bydesign.Dressingshavetomakesomekindofstatement.Youwanttotastethem.Of course,most peopledon’t drink adressing straight.Dressing flavors dilutewhenplacedonasalad.Youwillhavetogetusedtocalibratingyourresponsetotakethisdilutionintoaccount.
Taste-testtotakeproducevariationsintoaccountWhenyoumakedressingsyouwill taste test them.This isbecauseproduce
varies. From batch to batch and piece to piece lemons aremore or less sour;chillipeppersaremoreorlesshot;sweetenersappeartohavedifferentstrengths.
With any recipe with hot chilli peppers, you may want to put in half theamount.Mix.Taste.Seeifyoulikeitthewayitis.Adjust.
Chancesarewithmanydressingsfromtimeto time,youwillwant toadjustsaltlevels,pepper,lemon,miso,oil,vinegar,garlic,chilliorhoneyoragave.
Thisistotallynormal.
Theartoftaste-testingCreatingbalanceinyourdressingsmaytakealittlepractice.Sobepatientand
enjoythediscoveryprocess.
A skilled cook can test a dressing by tasting it from the jar. A newbie todressing creationmay need a little practice to get used to taking dilution intoaccount.Checkwhether it tastesgoodon the salad. Ifyouwant to, try first toaddateaspoonofdressingtosomeofyoursaladingredients.Youmayjustfindthat it is perfectly balanced and all you needed to dowas balance itwith thesalad.
However,bebrave.Forthemostpart,ifthisisafirsttimeforayintomaking
your owndressings,make yourminor adjustment if you think it needs it, andthencalibratetheappealofthefinaldish.Itisverycommonforpeopletomaketheir dressings too mild because they realize afterward they can hardly tasteanythinginthefinaldish.
Toomuchvinegar?Ifsomethingistoovinegary(tooacidicortoocitrus)youcanoftenrebalance
thedressingbyaddingatouchofsweetness.Addasmallamountofrapaduraorcoconutpalmsugar,honeyoragave.
Ifyouoverdothevinegartooilratiothenyoucanaddalittlemoreoil.Thisworksparticularlywellifyou’reusingagoodqualityaromaticoil.
Toosalty?Toosaltyandyoumayneedtoaddmoreofabaseingredientsuchasanoil,
avocado, silken tofu,more tomato…something thatwill dull the saltwithoutcompromisingtheoutput.
Saltormiso?YourchoiceIn the following recipesyouwill find that I recommendusingsea salt.Feel
free to substituteeitheramugi (barley), chickpeaor light (shiro)miso for thissaltforaflavorvariationinthefollowingproportion:
½teaspoonseasalt=1tablespoonmiso
Purposefuldressingsreciperepetitionsoyoucanfindwhatyou’reafterOh,Ihavetotellyou.IwantedyoutofindALLthedressingsanddipsinthis
section.So,whereverIhavementionedasaucethatgoeswithaparticularsaladin the “Salads” section, rest assured you should also find it right here in“Dressings”.Thatwayyou’llhavethewholekitandcaboodleatyourfingertips.You’llfindthisrepetitionveryhandybecauseyoucanjustrunyoureyethroughthedressingspagestofindyourinspirationquicklyandefficiently.
Sowithall thatsaid…herearesomewonderfulrecipesthatyouwillenjoythetaste,colorandtexturesof.
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65a.Easy&DeliciousDressingNothingbeats thisdressing for simplicity.Addmoreor lessof anyof these
ingredientstotaste(becausetastesvarybetweenlemonsandbatchesofoilandeventypesofsalt!Thestrengthofyourlemonandyouroliveoilchangeswiththeseasonand type.Foroliveoil the timeofharvestwillchangehowmildorspicyitis.Thisisonereasonwhyalldressingsneedtastetestingandmayneedflavoradjustments.
You could add the ingredients into a sealable jar, combine, serve and thenstore.Anotherreasonwhyit’scalledaneasydressing.
This issimplywonderfulonaplain leafysalad.Oradd inpiecesof tomato,avocado,cucumberandgenerousamountsofbasil.Seesaladsectionforothers!ThisoneIjusteyeballitwithoutmeasuring,straightintothesalad!Buttrytheseamounts.
1tbsplemonjuice(addmorelemonjuiceasyourtastedictates)
3tbspoliveoil1/2tspseasalt
Whisktheseingredientstogetherinabowl.
Optionsandvariations
Addatspoflemonzest,minced.Addplentyofgroundpepper
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65b.‘Easy&Delicious’withaPunch
AddacrushedgarliccloveAddadashofcayennepepper
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65c.Endless‘Easy&Delicious’VarietiesBeadventurous.Ifyou’reusingadifferentoil,makeitaromatictomaketaste
yourfocus.Reserveyourplainertastingoilsforotherdressingsanddipswhereyou need the oil consistency and perhaps are adding them for their specificnutritionalprofile.
OK,sohowaboutsomeotherideasforyou:
Finelychopsomegreenherbs:Cilantro,Mint,BasilCuminpowderGingerroot,mincedorgratedTrywalnutoilinsteadofoliveoilSesameoilFlaxseedoilSmokedorsweetpaprika
You’reonly limitedbyyour imagination.Goonawhimandremember firstandforemost,keepiteasy!
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66a.BasicVinaigretteFollow the recommendations below and feel equally satisfied with the
different tastesensationsyoucancreatewhenyousubstituteotherhighqualitycoldpressedoilsandvinegarswithoutor‘withthemother’.Ifyou’renotusedtothetasteofflaxseedoilthenunlessyouhaveanimmediateloveaffairwiththeflavor,introduceitinsmallerproportions.
2partcoldpressedoliveoil(or1partoliveand1partflaxseedoil)1partapplecidervinegar(IchooseBraggunfilteredorganic-yum)1clovegarlic,crushedSeasalttotaste(ifit’sgoodquality,unrefinedyoucanbegenerous)CrackedpepperOptional:AddsomeDijonorgrainmustard(forasinglesaladamountadd1/2tspmildmustard)
Dressingrecommendations
Addmoreoil if you find it too tangy!But remember flavors dilutewhenyouaddthemtothesalad!Theother‘fix’that’shandytokeepinmind:Ifyouliketheconsistencyandyou need to tone the acidic/vinegary taste, add a very small amount ofagaveorhoney.
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66b.BasilBasicTothe“BasicVinaigrette”addahandfulofbasilleavesandblend.
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67.Sweet&SourSesameAsianDressingThis recipemade its debut as the dressing for “Sweet and Sour Cucumber
Salad”. To help you relocate it pronto, here it is along with all the otherdressings.Allyouhavetodoisdecidewhatsizeyour‘part’willbe.Perhaps1part=2tablespoon.Thatwillmakehalfacupoffinisheddressingwithimperialtablespoons,and2/3cupwithmetrictablespoons.
Sesameoilsarenotallthesame!Theonesyoufindinmostsupermarketsarelikelytobetoastedsesameoil.Theyhaveamuchstrongersesameflavor.Infactsometimes toomuch toasted sesame oil can be overpowering. Because of thenutritional profile of sesameoil I use raw, cold pressed sesameoil.Theblacksesameoilisstrongertasting.
IftheoilIhavedoesn’timpartthatgreatsesameflavortomydressingIwilladdmostlytherawoil(forthesuperiornutrition)andaddateaspoonorsoofthetoastedoil,tobolsterthetaste.
1partoilofchoice,Iusesesameoil2partsapplecidervinegar1partrawhoney(mypreference)orothersweetener(agave)Seasalt(generous)PeppertotasteOptionalpinchofcayennepepper(orfinelychoppedredchilli)
Whiskinabowluntilwellcombined.Whatyou’reafterisaslightlysweetyettangysauce!It’sbesttotastetestthisoneasyou’repreparingit.
Optionsandvariations
Yes,youguessed.Spiceitupwithachilliifyouwish.Addsomezingwithginger
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68.ThaiSatayDressing
Satayusuallyusespeanutbutter.Hereyou’reusingalmondbutter.Therearemanypeoplewhoeitherhaveissueswiththeallergenaspectofpeanutsordonotconsider them as healthy as almonds.Almonds have an excellent profile.Didyouknowtheyareveryhighincalcium?Seetheoptionsforimportantvariants!
2tspsesameoil1/4cupalmondbutter1/4cupcoconutwater(orwater)1clovegarlicminced1teaspoonofmincedginger3tspagaveorhoney1tbsplimeorlemonjuice1tbspBraggLiquidAminosChillipeppertotaste.Usepowderorfreshmincedchilli.AshotasyoulikeOptional:1tsptamarindpaste(usedinauthenticAsiantastingfood)
I really like tomakemydressings ina smallish jarwithawidemouth, thatsealswell.Oruseabowlofcourse.Ifyoumakemorethanyouneedthenyouhavemixeditinthejarandyoucansimplyclosethejarafteryou’veusedwhatyouneed.
Tothe jarfirstaddandcombinethealmondbutterandwater.Thepastecansometimes get very thick. Once you have initially combined the nut or seedbutteraddeverythingelse.Combinewell.
IMPORTANT:Taste test tosee ifyouneedtoaddanymoreBraggorcitrusbeforethinningwithanywater.Sataydressingsreallyneedsomebody.
Optionsandvariations
Makethisverycreamybyusingcoconutcreaminplaceofsomeorallofthewater.
Insteadofalmondbutteryoucanuse:
Sesamebutter(tahini)PeanutbutterCashewormacadamiabutter
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69.MangoAvocadoDressing
Thisisagreatall-purposedressingandcanbeusedongreensaladsorevenpouredoverfruitsalad.
1largemango,flesh2mediumavocados,fleshonly(or1large)1clovegarlic,mincedGratethezestofalemon,toget½-1tspforyourdressing...then1lemon,juiced1 small jalapeño (or other chilli pepper), seeded (keep seeds to increaseheat)2tbsphoneyoragavenectar2tbspcoldpressedoliveoil1tspapplecidervinegar
Placeallingredientsinablenderandprocessuntilsmooth.Thismaybethick.Addwaterorcoconutwatertothinuntildesiredconsistencyisachieved.
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70a.ThatTahinaDressingIt’sohsousefultomixthisoneupinajar.Getyourselfanicecleanjar.Or,do
whatIdo.IwilloftenmakethisdressingwhenInoticethatjusttherightamountoftahina(tahini)remainsatthebottomofmyjar.ThiswayIuselastounceinthejarandit’sallreadytobestored-IFwehaveanyleftover.
Youmaybecuriousas towhyyou shouldmix this ina jar rather than inabowl.Youwillexperiencesomethingratheramazing.Whenyouaddfluidtothetahini,whetherit’swaterorBraggorlemonjuice,itactuallygetsthickeratfirst.
Youneedtoaddthefluidslowlyoritwilljustflickupatyouandyou’llendupwearingit.Mixingwithaspooninajarmeansthemouthofthejarprovidesyousomeprotection.Youwilleasilyrecognize(andlookfor)theturningpointinthewaythisstuffmixes.Havefun!
1/4cuptahina(tahini)3tspfreshlemonjuice3tsptamariorBraggLiquidAminos1clovegarlicStartwith1/4cupwater
With the tahini in a jar add the lemon juice and tamari or Bragg. Add thegarlicatanystage.Starttostir.Addhalfthewaterandthenjustkeepstirringandadding water until you achieve a smooth consistency. It should be thick andflowing.
Asusual,it’sworthtastetestingandadjusting.Soaddsaltandpeppertotasteifyouwish.
OptionsandvariationsApinchofcayenneorcuminareexcellentadditions.
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70b.GreenifiedTahinaDressingThistahini-basedcreationisavariationon“ThatTahinaDressing”withsome
greenonionandcoriander.
You can prepare this in a blender. Inwhich case it still pays tomince yourgarlicandchopyourgreens,becauseyouwillonlypulseyouringredientsbeforeaddinginthetahini.
Ifyou intend tohandmixyourdressing,chop thegarlic,cilantroandonionfinelyenoughforyourtastethenyoucanmixitinajar.
4oztahini1/3cuplemonjuice1-2clovesgarlic,minced1/4cupcilantroleavesfinelychopped1/2greenonion,finelychopped1/2tspseasalt
Ifyou’reusingablenderthanpulseeverythingexceptthesesamepaste.Thenaddthetahiniasyouhavetheblenderonlowtomakeathickpaste.Thenserve.
Alternatively,combineeverythinginajarandstirwithaspoonorfork.
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71.BlondLemonDressing
Ilove,love,lovethisdressing.Thewholefamilydoes.Someoftheflavorofthisdressingcomesfromtheblondmiso.Youwillfindthisinyourstorelabeledasshiromisoandisverylightincolorandthesweetestofthemisos.Itstillhasapleasingsaltiness.
1/2cupcashews(soakedanddrainedifyouhavetime)1/2cuppinenuts(soakedfor20mins,drained,iftimepermits)1/4cupwater3-4tspsfreshlemonjuice.Startwith3tbspandworkupwardsZestofonelemon2tspsshiromiso
Blendeverythingtogetheruntilsmooth.
OptionsandvariationsAlthoughitwouldn’tstay‘blond’,tryavariationofthislemonycreationwith
2tablespoonsofbasilleaves,blended.
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72.TomangoDressing
1mediummango,fleshonlyImediumtomato1tbspapplecidervinegarorcoconutaminosorlemonorlimejuiceAdd1/2tsplemonzestAddsomezingwithsomegratedgingerSeasaltandpeppertotaste
Placeallingredientsinablenderandprocessuntilsmooth.Addmorewatertothin until desired consistency is achieved.This is another all-purpose dressingforjustaboutanysavoryorfruitsalad.
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73.SweetGingerSauce
1/4cuplightflavoredoilsuchasanutoilorlightolive1/2tspseasaltor1tbspmugiorchickpeamiso4dates,pitthemandsoaktheminalittlewaterfor15minutes2tbspfreshlemonjuice1clovegarlic,minced1inchor2.5cmginger,mincedExtrawater(ifyourunoutofsoakwaterandneedtoadjustconsistency)
Placeall ingredientsinablender(usingsomesoakwaterfromthefruit)andblend until smooth. To adjust consistency add soak water and extra water 1tablespoonatatime.
Optionsandvariations
Addfinelychoppedredchilliforsomeheat.Useequivalentvolumedriedpeachesorapricotsinsteadofdates.
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74.NutsAboutThisDressing
Ifyoudon’thavealmondbutteryoucanuse2/3cupofalmonds.While theresult is not identical itwill stillwork! Soak the almonds first (for 2-8 hours,evenovernight)tofacilitateasmootherblend.Thendrainandrinsethemwell.
3tbspalmondbutter1garlicclove2tbsplemonjuice1tbspoliveoilorother2dates,pittedandsoakedfor20minutes,keepthesoakwaterSeasaltandgroundpeppertotaste
Place all ingredients in a blender including thedate soakwater.Blenduntilsmooth.Usethesoakwaterfirsttocreatethedressingtextureyou’reafter.Youcanaddextrawateraftertheinitialblend.
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75.CorianderChipotleDressing
I like this dressing on a salad with avocado, corn, tomatoes and leaves.Honestly,youcouldadaptyourfavoritesaladtocreateasalsausingsomeofthisdressing!
1/2cuppinenuts(soaked1-2hours)1/2cupredbellpepper,deseeded1/3cupcilantroleaves1tomato2tbspoliveoil1-2tbsplemonjuice1/2tspormorechipotleinadobo(ordriedchipotle,soaked)totaste2tbspcoconutwater(orwater)1tspcoconutpalmsugar,rapaduraorliquidsweetener1/2tspseasaltandgroundpeppertotaste
Blenduntilsmooth.Youcanaddextrawatertogetyourdesiredconsistencyaftertheinitialblend.Adjustthesweet/salt/citrus/chillibalanceifnecessary!
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76a.LemonCashewDressing1Theoptional additionof caraway seeds is adelightful combinationwith the
lemon.
1/2cupcashews,soaked(aboutonehour)anddrained1garlicclove2tbsplemonjuice2tbspoliveoilorother1date,pittedandsoakedfor20minutes,keepthesoakwaterSeasaltCrackedpepperifyouwish,totaste
Optionsandvariations
Add1tspofcarawayseeds
Blendallingredientsexceptforoptionalcarawayseeds,for20seconds.Addseeds&pulsethroughwithoutpulverizingthem.
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76b.LemonCashewDressing2Thisonehasslightlymorecomplexflavornotes.It’syummy.
1/2cupcashews,soakedanhour,rinsedanddrained1/2cuptahini1garlicclove4tbspnutritionalyeastflakes2-3tbsplemonjuice(startwith2)2tbspoliveoilorother1/2tspseasalt3/4tspcuminpowder(ormildcurry)1/2cupwater
Blend until smooth and creamy. Adjust your seasonings and lemon levels.Serve!
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77.SweetMustardSauce
Agreatall-rounderwithperfectlybalancedflavors.
1/4cupoliveoil1tbspagavenectar1clovegarlic2-3tspdrymustardor1.5tspDijonormildmustard(evengrainmustard)1/2tspgroundflaxseed1/2tspseasalt2-3tbsplemonjuice2tbspnutritionalyeastflakes
Blenduntil smooth, addwater if necessary.Adjustyour lemonandmustardflavorstoachievethedesiredbalance.
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78.Mustard-AlmondAioli
AioliistheFrenchnameforgarlicmayonnaise.Thisoneisatwistonanoldclassicandsurprisinglylikearealmayonnaise.
3tbspapplecidervinegar1/2lemon,juiced2/3cupoliveoil3clovesgarlic1/3cupalmonds(soakedfor2-8hours,rinsedanddrainedifyouhavetime)1tspmildmustard(orsomemustardpowder)1/4tspseasalt(andmoretotasteifnecessary)1/4tspblackpepper,freshlyground1/4cupofwaterandmoreifneeded,1tbspatatime.
Blend at a high setting for about 60 seconds until you get a creamymayonnaise-likedressing.Taste testandcheck for thickness.Thisshouldhavetheconsistencyofa'real'mayonnaise.Ifthenutsareunsoakedyouwillneedtoaddmorewater.Startwithaquartercupandthenaddatablespoonor2atatimeasrequired.
Even though the dilution on your saladwill have an effect, if you feel thatthereistoomuchvinegarthenaddalittleoilandorwater.Thegarlicflavorwillstillshinethrough.
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79.MoroccanDressing
Spirit yourself awaywith thisNorthAfrican inspired dressing. It goeswellservedwitha tagine,witha chickpea salador just agreen leafyone.Youcanspicethisoneupevenmorewithcayenne,hotpaprikaorachillipepper.
1tspcuminpowder1/2tspcorianderpowder1tspsmokedpaprikaorthepaprikaofyourchoiceJuiceof2lemons(Iaddabout1/4cup)3tspbalsamicvinegar1tspginger,minced1-2clovesgarlic,minced1/4cupfreshcilantro,chopped1/4cupoliveoiloragoodqualitynutoil3tbspwater1tspseasaltFreshpepper,1/4-1/2tsp
Whenyouaddyourlemonjuicestartwithhalftheamount.Combinetherestofyouringredientsbywhiskingthemtogether.Tastetestandthenaddtherestofthe lemon juice to taste. Definitely a dressing that is better on the salad.Mypreferenceisusingitonchickpeasaladsthatalsohavesomegreenleaves.
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80.LemonGingerSesameSauce
1-2clovesgarlic,minced1tspginger,mincedPinchcayennepepper1/4cupoil(mildtasting,with1tbspoftheamountastoastedsesameoil)1tsplemonzestifyouhaveit3-4tbsplemonjuice
Whiskalltheingredientstogether.
SaladrecommendationsAddtoyoursalad…perhaps
“SeaweedSalad”“BountifulSeaweedSalad”OranyothersaladtowhichyouwouldliketoaddaAsianstylevinaigrette.
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81.RaspberryVinaigrette
Averyfruity,colorfuldressing.It’sprettymuchjustfreshraspberriesaddedtoatraditionalstylevinaigrette.
1/4cupraspberries3+tbsporangejuice2tbspoliveoil1/2tbsplemonjuiceSeasaltandpeppertotaste
Blendallingredientsinablenderuntilsmooth.Checktheflavorandadjust.Itmay need more salt than you initially consider to get the balance right.Variability of produce is always an element here and inmany dressings so bewillingtoadjusttocreatebalanceofthesweet,salt,andsour.
Youmaychoosetopassthevinaigrettethroughasievetoremoveanyseeds.
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82.BalsamicVinaigrette
3tbspextravirginoliveoil2tspDijonmustard2tbspgoodqualitybalsamicvinegarUpto1/4tspseasalt(tastetestasyougo!)1/2tspfreshlygroundblackpepper
Whiskinabowl.
OptionsandvariationsIfyouareagarliclover,thenmincesomegarlicandaddittothebowl.
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83a.BlackOliveDressingGoes very well on green leafy salads, Greek salads, salads with mango or
nectarine,andisdelightfulwithchickpeaorwhitebeansalads.
1/4cupblackolives,pittedZestof1lemon1/4cuplemonjuice1tspfreshoreganoor1/2tspdriedoregano1garlicclove1tspDijonmustard1tspnutritionalyeastoryeastflakes1/4tspseasalt1/4tspgroundpepper1/4cupoliveoil
Blendallingredientstogetherfor20-30seconds.Toemulsifydressingswell,youcanaddeverythingexcepttheoil.Blendandthenslowlyaddtheoilwhiletheblenderisrunningonafairlylowsetting.
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83b.RichTomatoDressingEssentiallyswapouttheolivesandpopinthetomatoesforthisveryworthy
variationonthe“BlackOliveDressing”.Itwillalsogoverywellongreenleafysalads, Greek salads, salads with mango or nectarine, and is delightful withchickpeaorwhitebeansalads.;)
1/4 cup “Homemade Semi-Dried Tomatoes” (see recipe or use storebought)Zestof1lemon1/4cuplemonjuice1tspfreshoreganoor1/2tspdriedoregano1garlicclove1tspDijonmustard1tspnutritionalyeastoryeastflakes1/4tspseasalt1/4tspgroundpepper1/4cupoliveoil
Blendallingredientstogetherfor20-30seconds.
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84.MintedPearSilk
Myhusband,motheranddaughterthinkthisoneisdivine.Cometothinkofit,sodoI.Thecleantastesofmintandpearwiththesmoothnessofcashewswilldelightyouandlifta leafysaladtonewheights.Surprisinglysubtle,delicious,sublime.Itscores10/10.
1/2cupcashews(soakedifyouhavetime,anddrained)1largeripepear(or2small),removestork1/2cuppinenuts(soakedfor20minsiftimepermits,drained)1/4cupwater3tbspwalnutoroliveoil1/4tspseasalt2-3tspapplecidervinegar(startwith2)2tbspchoppedmint1tspshiromiso
Blenduntilsmooth.Addmorewaterorsaltorvinegar…ifrequired.
Ifthenutsareunsoakedyouwillneedtoaddmorewater.Startwithaquartercupandthenaddatablespoonor2atatimeasrequired.
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85.Sweet&SpicyTomatoPastaSauceUsethisasasauceforpastaorasadressingforanysalad.Acharacteristically
flavorsomedressinglikethiscomplementsasimpledish.Ihaveaddedthisoneto many a “Super Salad”. Instructions for that are found in the chapter on“Salads”.
1 cup “HomemadeSemi-DriedTomatoes” (or 2/3 cup store-bought driedtoms)soakedonehour,keepthewater2softdates,pitted2clovesgarlic,chopped2bigor3mediumtomatoes1tspdriedoregano1/4cupfreshbasil,shredded4tbspcoldpressedoliveoil2tbspfreshlemonjuiceApinchofcayenneor1teaspoonsweetpaprika
Blend all ingredients in a machine to get desired consistency. Make youradjustmentsincludingaddingthesoakwaterasyouneedit.
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86.SesameVinaigretteDressing
21/2tbspcoldpressedoliveoil1tsprawsesametahini1tbsplemonjuice2tspapplecidervinegar(Braggmakesagoodone)1garlicclove,mincedSeasalt,totaste
Youmayneedtoaddafewdropsofwatertothinitdownalittle.Tahina(ortahini)oftenthickensthemixintoapaste.
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87.MangorientDressing
1/2cupwalnuts(youcansoaktheseifyouhavethetime,drain)1/2cupmangoflesh1lemon,juiced1tspcuminpowder(ormoretotaste)1clovegarlic1/2cupwater1/2cupcorianderSeasalt,startwith1/4tspandaddifyoudesirePeppertotasteOptional:1/2tspdulse
Blendwell.TasteandseeifyouneedeitheradashofBraggLiquidAminosoralittleextralemonjuice.Serveoversalad.
Ifthenutsareunsoakedyouwillneedtoaddmorewater.Addatablespoonor2atatimeasrequired.
AboutseavegetablesandiodineSeavegetablesareexcellentmineral sources. In fact ifyou’reusingseasalt
andnottheiodizedtablesaltvariety,thenmakesureyouinvolvefoodsthattopupyour iodine levels.Look laterat the recipe for“MineralSesameSprinkles”alsoknownas“Gomasio”which isawonderfulall-purposedressing(sprinkle)whichyoucanbuyorbetterstill,makeyourself.
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88.Lemon-GingerVinaigrette
Lemon and ginger has got to be one of my favorite combinations. I drinkgallons of lemon and ginger tea every week. For years now. So enjoy thisvinaigrettewithafreshtangoflemonandthepleasingbiteofginger.
3tbspoliveoil1tbsplemonjuice1/2cupbalsamicvinegar1tspginger,minced(startwith1/2tspandaddtotaste)1clovegarlic,mincedSeasaltandpeppertotaste
Whiskallingredientsinabowl.
OptionsandvariationsUsedifferenttypesofoils.Sesameoil,orwalnut,macadamiaorhazelnutoil.
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89.SmoothGreenCaesarDressing
Thislightyetcreamydressingishealthy,deliciousandremindsmeofCaesardressings.Thestrengthofyour tahinipastecanvaryfrommild toquitestrongandearthy.Soasmuchas Iwould love togiveyouTHEamount toadd, Idohave to figure in possible variations that could occur in your kitchen.So startwith less.Taste thedressingand see ifyou like itwith the small amount.Toomuchtahinicanbehardertoadjustforthanjustaboutanyotheringredient!
3tbsplemonjuice,fresh(startwith2andaddtotaste)2tbsptahini(metricstartwith1.5)1/2avocado1clovegarlic1tspginger,grated1/4tspseasaltAgoodamountoffreshcrackedpepper,atleast1/4tsp1/2cupwaterOptional:1/4tspdulse(it’sbetterwithdulse)Optional1-2tspcapers
If you don’t have a blender, mash the avocado with a fork and combineeverything together by hand. It’s obviously creamierwhen you use a blender.Test the taste after combining. You may like to add somemore lemon juice,somesalt,ortahini1teaspoonatatime.
OptionsandvariationsIf youdon’t have any avocado, thenyoucan always substitute either silken
tofuorsomeoil.Addin2tablespoonsofoliveoil(andthenaddoneteaspoonata time). Imperial and metric tablespoons are different so this will take thosedifferencesintoaccount!
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90.ClassicCaesarDressing
ThisisanotherCaesarDressingwiththatsaltyhintofcapers.Therecipeisforeitheroil-free(usingsilkentofu)orbyusingacomplementaryoil.Youactuallycoulduse1/2cupofsoakedcashewsorpinenuts.
1/4cuplemonjuice1clovegarlic2tspmustard(Dijonorgrain,IliketheMaillebrand)2-3tspcapers(startwith2andthentastetest)1tspnutritionalyeastor1.5tspyeastflakes1/4tspgroundfreshpepper1/4tspseasaltOptional1/4tspdulse**1/2cupsofttofuOR:½cuplighttastingoil,suchassunfloweroil,lightoliveoil(oralateharvestoliveoilwithmilderflavor).
GarnishSomefreshherbsperhaps?
OptionsandvariationsIfyou’reusing the tofu thenput everything in theblender. If usingoil then
addall but theoil andblend,Thenadd theoil a little at a time.Thishelps toemulsify and incorporate the ingredientswell. Good oldwhiskingworkswelltoo!
**Remember, you have the choice to use EITHER soft tofu OR soakedcashewsorpinenutsORoil.
Thistastysaucewilllastforuptoaweekinthefridge.
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91.Robert’sFavoriteDressingWesometimesprepareajarofthislovelyreddressingathomeandthenuseit
onvarioussaladsthroughouttheweek.
While this dressing is great with olive oil I also really like it with a goodqualitywalnutorhazelnutoil.
Youwillzipthisoneinablendertomakeitgoodandsmooth.Ireallylikethefresh,sweet,andspicynotes.Don’thaveachilli?Addagoodpinchofcayenne.Wanttoavoidtheoil?Makeupforitwithsilkentofu.
WhileRobert and I really like this spicy, our daughter gives it 9 out of 10whenitischilli-free!Weevenaddthistostirfries.
Toablenderadd
Fleshof1redcapsicum(pepper),noseeds2tbsplimejuice3tspapplecidervinegar1/4cupoiland1/4cupsilkentofu(seeoptionsbelow))**3driedapricots(soakedtosoften)1smallclovegarlicchopped1tspcumin1/4tspsaltAcoupleofgrindsoffreshblackpepper1 small chilli (you choose the heat level). Remove seeds, chop and ifunsure,addaportionatatime
Optionsandvariations
Insteadofoilandsilkentofuyoucanuse1/2cupofalighttasting(oliveornut)oil
**Substitute2soakeddriedpeachhalvesor1/4cupdriedraisins(sultanas)
Blendandserve!
SaladrecommendationsThisdressingworkswellwithanysimplegreenleafysalad.Orpairitwitha
morecomplex“SuperSalad”,“AvocadoGrapefruitSalad”,any“Slaw”oreven“GreekSalad”.
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92.RawMayonnaise
This is so good thatmy hubbywho LOVESmayonnaise started using thisinsteadoftheregularstuff,fromthedayIstartingmakingthis.
1cuprawcashews(iftime,soaked,rinsed,drained)1/2tspsweetpaprika2clovesgarlic1tsponionpowder(givesagoodflavorbutnotnecessaryifyoudon’thaveit)3tbsplemonjuice(startwith2)3tbspoliveoilorother(avocadooilorsunflower,orrawsesameoil)2tbspwater1/4tspseasalt(plusmoretotaste)1/4peppertotaste
Addallingredientsbutholdbackonthelemontostartwith,especiallyifyouareusingmetricspoons.InmykitchenwithmetricIused2tablespoonsplus1teaspoonoflemonjuice.Thatactuallyequatesto3tablespoons(intheUS).Thisiswhy I recommend that toplay it safeyoustartwith2 tablespoonsof lemonandaddintotaste.
Blenduntilsmooth.Adjustwithlemonjuice,saltandpepper.Addwateronlyifneededtothin.Ifthenutsareunsoakedyouwillneedtoaddmorewater.Startwithaquartercupandthenaddatablespoonor2atatimeasrequired.
Optionsandvariations
Iroutinelyuse1/4teaspoonsmokedpaprikainsteadofthesweetone.Addin2tbspparsleychoppedforaHerbedMayonnaise.Pulseitthrough.
Ifyourblenderneedsmorebulkthanisprovidedforintherecipe
Thisseemsodd,but ifyouhavea largercapacityblendersomerecipesmaynot have the bulk of ingredients that will create a smooth blend of all theingredients. In my new blender this occurs with my “Raw Mayonnaise” and“Mustard-AlmondAioli”recipes.
Inbothcases Ihaveoftenhad toadda tablespoonata timeofeachoilandwater to bulk up the ingredients so that the blades can completely pulverizeeverything.
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93.CutMeSomeFlaxDressing
Flaxseedoil(andtheseeds,naturally)havehighlevelsofomega3fattyacids.Youcanuseflaxseedoilinplaceofanysuggestedoilinthisbook.Somepeoplearealsorecommended to takeflaxforcertainconditionsforanti-inflammatorybenefits. So don’t let me limit you to using it just in this vinaigrette. Use itanywhere!
Justacautionaryword:Inordertouseitliberallyonanything,youmayneedtogetusedtothetasteofflaxseedoil.Butwhenyoudo,youmayverywelljustloveit.Forexample,ontheveryoddoccasionthatIeatasliceoftoast,Imayuseflaxoilandsprinklegenerouslywithgroundseasalt!
2tbspflaxseedoil5-6tsplemonjuice(startwith4andworkup)1clovegarlic,minced2tspdulseflakes1sprinkleofcayenne1/4tspseasalt1/2scanttsplightmiso
Blend(orwhisk)serve,store!
OptionsandvariationsAfterhavinglavishlypraisedthehumbleflax,itbehovesyoutoknowthatif
youwanttosubstitutewalnutoilorhazelnutoiltocreatedifferentflavorsthengorightahead!
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94.OrangeGingerVinaigrette
Ginger is suchagreat flavorwithcitrus.Youcouldblend thisdressing.Butequallyyoucanwhiskit.Ifyoudochoosetowhisk,thenyouneedyourgingertobewellincorporated.
Mybest ginger recommendation is to alwayskeep some in the fridgeANDalwayskeepsomeinthefreezer.Ifyouwanttofeeltheginger‘underthetooth’usethefreshstuff.
Ifyouwant it tobedistributedright throughjustas itwouldbe ifyouwereusinggingerpowder, thengrateyourfrozengingerwithazesterorfinegrater.It’sgreat!Oristhat,it’sgrate?Ummm,sorry.
Theuseofsmokedpaprikamakesthisverydelectable.
1/2cupfreshsqueezedorangejuice2tbspvinegar(yourchoice,varythetaste)2tbspoliveoil1/2tspseasalt1/4tspormoreoffreshpepper1tspginger,minced(seenoteaboveaboutusingfrozenginger)1/4tspsmokedpaprika(orpaprikaofyourchoice,orpinchofcayenne)
Whisktogetherandthenaddtoyoursalad
Optionsandvariations
Add1tbspfreshmint,mincedAdd1tbspfreshtarragon,mincedAddsomemincedgarlicInsteadofsmokedpaprikayoucouldalsotrysomechipotlechillipowder
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95.FragrantTomatoVinaigrette
Enjoy this beautiful red dressing with the strong accent of tomato that canonly come from dried morsels. Remember there is a super simple recipe for“HomemadeSemi-driedTomatoes”nearthebackofthisbookinthe“GarnishesandSnacks”chapter.
Aswithanyvinaigrettepartof theburstof flavor isdue to thevinegar andotheracidingredients.Hencethename!Sowiththisrecipeyouhave3combinedteaspoonsofvinegarandlemonjuice.Substituteinothervinegarsifyouwish.
2 tbsp chopped “Homemade Semi-dried Tomatoes” (see recipe) or usestore-boughtdriedtomatoes1tbspsesameseeds1tsptahini3tbspoliveoil1/4tspcumin2tsplemonjuice,freshisbest1tspapplecidervinegar1clovegarlicUpto1/4tspseasaltBlenduntilsmooth.Youcanactuallywhisktheseingredientstogethertoo.Ifyouwanttodothatthenyouwill have tomince the tomatoesverywell aswell asmince thegarlic.Tastetestandadjustyourdressingtoyourtastewithsalt,lemonoroil.Remember that if you find your dressing unbalanced or too vinegary, tryadding a spoonful of sugar (coconut palm or rapadura aremy crystallinesugarsofchoice)oralittleliquidsweetener.
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96.WhiteWineDressing
The recipe belowmakes 2/3 of a cup of dressing. Note that using a goodqualitywhitewineisgoingtomakeabigdifferencetotheproduct!
2-3tbspwhitewine(makeitagoodone!)2metric(EuropeandAustralia),3imperial(intheUS).1/4cuplemonjuice1tsphoney1/3cupextravirginoliveoilSeasaltandpeppertotaste
Whisk the first3 ingredients (everythingbut theoil).Keepwhiskingasyougraduallyadd theoil in toformanemulsifieddressing.Taste test.Adjustyourdressingwithmorewine(!)salt,pepper,or…
Optionsandvariations
Consider portioning out half of your dressing and adding a tbsp or so offinely chopped (minced) chives, basil, mint or parsley. You’ll have 2dressingsforthepriceof1.1/2teaspoonormoreoflemon(ororange)zestisalovelytouch.Testthiswithsomeredwineinstead!
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97.ChipotleandOrangeDressing
Mmmmm. Ihopeyouenjoy thisone evenhalf asmuchas I do.Adjust theheat level on this dressing as desired by adding more (or less) chipotle. Youknow, Robert and I really love chipotle, so we always have some chipotlepowder on hand when we don’t want to use the tinned variety. It’s greatsprinkledon,well,justaboutanything!Soifyoudon’thavethetinnedfruit,thenusethepowder.
2tsporangezest1/3cupfreshorangejuice2/3cupsilkentofu1tbspshiroorlightmiso2tbspbalsamicvinegar1/2tspchipotle(usetinnedchipotleinadoboorsoakachilli)2tbsphoney1/4cupwaterSeasalttotaste(Iuseabout1/4tsp)Freshcrackedpeppertotaste
OptionsandvariationsIfyouwouldliketomakeyourdressingthickerthenhereare3ideas:
Addanother1/3cuptofuOraddsomeoliveorotheroilOruse1/2cupofsoakedcashews
ForadeliciousvariationthatcreatesanewdressingAdd 4 teaspoons tahini (sesame paste). This thickens the dressing and also
producesasimplydeliciousnewsauce.
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98.SiamSesameDressing
Thisisdefinitelyoneofmyfavoritedressings.YouwillnoticethatIhavesaidtoincludeateaspoonofBraggLiquidAminosifyouhaveit.Inmyopinion,ifyoulikeAsianflavorsthentheBraggAminodressingisawonderfulsubstituteforthefishsaucethatyoufindinmanydishesinSouthEastAsia.
Themoreyoublendthisone,thesmootheritbecomes.
1/4cuplimejuice1/4cupbasil,chopped1/4cupcilantro,chopped1/4cupmint,chopped4tspshiroorlightmiso1clovegarlic1tspginger,minced4tsphoney1/4cupsesameseeds1tspsesameoil1tspBraggLiquidAminos(ifyouhaveit,ifnot,omit)2/3cupwaterZestof1lime1smallseededchilli(asalways,chilliisadded‘totaste’)
Blend‘erupandserve.
SaladrecommendationsJustsuperbwith“KelpNoodleSalads”andanysaladwhereyouwish tobe
transportedtoAsiainaculinaryway!Almostanyselectionofsaladingredientswill enjoy the Siamese touch. For example the seemingly unlikely candidates,“Simply Zucchini” or “Chickpea Salad” would be worthy of experimentationwiththisdecidedlygreensauce!
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99.HoneySpiceVinaigrette
1/4cupolive,walnutorhazelnutoil1tbspredwinevinegar1/4tspseasaltAgoodgrindingoffreshpepper1/4tspcinnamon1/4tspcumin1tsphoney
Whiskallthedressingingredientsexcepttheoil.Thenaddtheoiltoemulsifythedressing.Adjustyourdressing(withhoney,salt,spiceorvinegar).Combinewiththesaladingredientsandserve.
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100a.Mang-nificenceDressingAsthenameimplies,it’smagnificent.Sweet,spicy,scrumptious.RobertandI
bothgivesthisa10.IactuallymakedoubletheamountbecauseIreallyloveit.
2tbspfreshorangejuice2tbspfreshlimejuice1/2cupmangoflesh2tbspcold-pressedoilofyourchoice1clovegarlic,mincedAddfreshdeseededchilli,minced,totasteSeasaltandpeppertotaste
Blend!
SaladrecommendationsIlikethisonfruitsalads,leafysalads,chickpeasalads.Anysalads!Ilikeitby
thespoonful.
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100b.Cumin-ScentedMang-nificence
Thesamedressingwithcuminpowderinit.
Add1/2tspcumin.
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101.Dijon&TarragonDressing
2tbspfreshtarragonleaves,choppedsmall(or2tspdriedherb)1clovegarlic,minced1/3cupoil(oliveorwalnutorhazelnutworkwell)2tspDijonmustard1/4tspseasalt1/4tsppepper1tspnutritionalyeastoryeastflakesZestofalemon(aboutatsp)1-2tbsplemonjuice
Because this dressinghas the sour or acid taste of themustard, take it easywhen adding the lemon juice so you keep the flavors well balanced. Add 1tablespoon first and then when you’re close to the desired outcome, add 1teaspoonatatime.
Blendthisdressing.Ifyou’rejustwhiskingthisdressingmakesurethegarlicandtarragonarefinelyminced.
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102.SpicedApricotVinaigrette
Guesswhat?Thisismy10yearold’sfavoritevinaigrette.Icouldn’tbelieveitwhenshetoldme.Asweetconcoctionwithahintofcurryandagoodtangynotetobalanceit.Tastetestingandadjustingisaskillyouwilllearntomasterwhenyou createmore andmore delicious dressings andunderstandhow the flavorsmixandcomplementyoursalads.
Thesofteryourdriedapricotsbecomethesmootherandrounderthetasteandthe easier to blend them. So soak them until soft. I actually use organic non-sulfureddriedapricots.Thesearenotbrightorange(that’swhatthesulfurdoes).Theyaredarkorangeandbrown.Thesweetnessissensational.Anatural,deep,sweetflavorthatyoucannotgetwiththebrightorangeones.Soseeifyoucangetthem.Igivethemtoourgirl.They’reherkindofcandy.
3driedapricots,chopped,soaked30mins,reservethesoakwater1/2cupgoodqualitywine,champagneorricevinegarEither3tbspmacadamiaorhazelnutoil(oroilofchoice)OR1/4cupsilkentofu2tspcurrypowder(choosemildormed)1/4tspcumin1/4tspcardamom1/4tspseasalt(ormore)Freshgroundpeppertotaste(generous)
Ifyouneedanyextrafluidatall,usethesoakwater.
Blend,testandadjustyourspicesifnecessary.Serve!
Optionsandvariations
MakethisaSpicedPeachVinaigrettebyusing2driedpeachhalvessoaked.MakethisaSpicedDateVinaigrettebyusing3medjooldates,soaked.
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103.CreamyGarlickySauce
Garlic lovers will adore this. Great as a sauce or dip. Add extra garlic(dependingonyour taste).Youcouldmake thiswithout thecapersanddill foranotherbeautifulyetdifferentexperience.
1cuppinenuts,soakedfor1-2hours,drained1tspcapers1tspdill(driedorfresh)1/4tomato1/2tspseasalt1clovegarlic4tbspoliveoil1squeezeoflemonjuice
Adjusttheconsistencywithextrawaterifyouneedto.
Optionsandvariations
Addextradillorcapers,garlicorsalttochangetheflavorprofile.Yummy.
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KindaSortaSourCrèmeRepriseYesIabsolutelyknowIhaveincludedthisrecipeexactlythesameelsewhere
inthisbook.Ididn’tcountittwicethough!Ijustwantedtomakesureit’swheretheguacamolesareinthesaladsectionofthebooksoyoucanseeitwhenyouneedit.Sothere!
Incaseyoudidn’tseethisrecipebeforehereisthattruestoryaboutmymomagain:
MymomwasoverforlunchandIpreparedthismocksourcream.Iofferedtogivehersometotakehome.Shedidn’twanttotakeithomebecauseshedidn’twantanymoredairythatday.AfterIgiggledandshefoundoutthatthere’snodairyinthereatall,shetookitALLhome!
The recipe will make something semi-fluid. That’s perfect for use as adressing.Ifyouwanttousethisasadollopcrème,onethatyoucanplaceontopofasalad,aguacamoleorsalsaforexamplethenadd1/4(to1/3)cupofavocadoand then blend again until smooth. This will create a wonderfully thick sourcrèmethatwillholditsown.Idon’tliketoaddtoomuchavocadootherwisethecolor changes and it ends up being a guacamole.About 1/4 cupworks reallywell.
1/2tspseasalt1clovegarlicchopped1tspagavesyruporhoney3tbsplemonjuice1/2cupwater1cuppinenuts(soakedfor1hour,drained)
Blendit,baby!Makeitsmooth.
Tastetestit.Youmaychoosetoaddmorelemonorsalt.
Optionsandvariations
Remembertoadd1/4cupavocadoifyouwantadollopconsistency.Stirthroughsomemincedfreshherbs.
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104.CreamyDressingBase
Usethisdressingasabaseyoucanplayaroundwithbyaddingotherflavors.My family likes basic creamy sauce on its ownwith zucchini noodles. Spiralgrate2-3zucchiniforasidedishforafamily.5minutesbeforeyouserveyourmealaddyoursupersimpledressing.Hereitis:Dressing
1small-mediumclovegarlic1/2cupwater1/2cupcashews1/2cuppinenuts1/4tspseasalt1/4tsppepper(freshgroundisbest)
Placeyourdressingingredientsintheblenderandprocessuntilsmooth.
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105.RedCreamDressing
Thisdressingissimilartothe“CreamyDressingBase”withsomeadditionstoaddcomplexitytotheflavor.
1small-mediumclovegarlic1/2cupwater1/2cupcashews1/2cuppinenuts1/4tspseasalt1/4tsppepper(freshgroundisbest)1/2cupredpepper(capsicum)2tspapplecidervinegarAsquirtofBraggLiquidAminosorCoconutAminos1/4cupparsley
Place in ablender!Turn theblenderon andblenduntil smoothOptionsandvariations
1/2tspsmokedorsweetpaprika
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HummusRecipesThese days there are all kinds of hummus recipes. I have included several
(morethanenough)reliablerecipes.
Hummus is so versatile. Use it as a thick dip or as a thinner dressing. Fordipping, cut up vegetables such as sticks of carrot, celery, red pepper,cucumbers, broccoli and cauliflower florets. Anything you like! You can dipcrackersandbreadtoo!
Ifusingitasadressingthenyoumayliketodiluteitalittlemorewithwaterorevenoliveoil,andmakeitalittlemorelemony!
GarnishMost dips, creams, guacamoles and salads look evenmore delectablewhen
garnished.Thehomogeneouscolorofthehummuswithitstexturemakeagoodsplashofcolorveryimpressive.
Thinkofgarnishingwithblackpepper,aswishofavocadooroliveoil(evendarkrichpumpkinseedoil).Howaboutpaprikaorchipotleorcayenne?Somechoppedherbs.
106.RegularHummus
1-2clovesgarlic,minced1canofgarbanzobeans(chickpeas),drained3tbsptahini1/2tspseasalt1/4tsp(ormore)groundcumin1-3tbspfreshlemonjuice(addtherightamountaccordingtoyourtaste)Addwater,ifnecessary
Placeallingredientsuptothelemonjuiceandwater.Add1tablespoonofthelemon juice.Blend until smoothmaybewith a littlewater. Taste test and addsecondandthirdtablespoonsoflemonjuiceand/oradditionalsalt,asdesired.
Ifhummusseemstoothick,stir inwater1 tablespoonata time.Evenaddaslurpofoliveoil.
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107.Sproutedhummus
Try the same recipe as “RegularHummus” above. BUT instead of addingcookedgarbanzobeans,youcanmakearawchickpeahummusbysoakingandthensproutingyourbeans.
Onceyourbeanshavesproutedandhave little tailsofabout1cmor½ inchyoubasicallyfollowtherecipeabove.Hereitisforyou!
1.5cupsgarbanzobeans(chickpeas),sprouted1-2clovesgarlic,minced3tbsptahini1/2tspseasalt1/4tsp(ormore)groundcumin1-3tbspfreshlemonjuice(addtherightamountaccordingtoyourtaste)Addwater,ifnecessary
Placeeverythingexceptthelemonjuiceandwaterintheblender.Addjust1tablespoonofthelemonjuiceandthenblenduntilsmooth.Tasteandaddsecondandthirdtablespoonsoflemonjuiceand/oradditionalsalt,asdesired.
Ifhummusseemstoothick,stir inwater1 tablespoonata time.Evenaddaslurpofoliveoil.
GarnishSplashonsomeoil,sprinkleonsomeherbs,dustwithsomecolorfulcayenne
orpaprika,zaatarorsumac.
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108. Raw Nut Hummus using Macadamias and orCashewsThisisdefinitelymyfavoritehummusrecipe.
Thereareeasierrecipesbutthisoneisverynutritiousandextremelydelicious.BythewayUStablespoonsaresmaller thanmetriconesandso this iswhyinother recipes I sometimes recommend teaspoon amounts so those in metriccountriesdon’toverdoit!
1.5cupsofeitherrawmacadamiaorcashewnuts,soakedinfilteredwaterforafewhours(ifyoulikeyoucanmixyournuts)4tbsplemonjuice(60mlor3tbspmetric)3tbspoliveoil(40mlor2tbspmetric)3tbsptahiniorsesamepaste(40mlor2tbspmetric)1/2tspseasaltORinsteadofsaltyoucouldaddatbspofmugiorchickpeamiso1smallcloveofgarlic2/3cupoffilteredwaterAdashofBraggLiquidAminosSaltandpeppertotaste
Startbyusingonly1/2cupofwaterfirstandreservethelastlittlebitjustincaseyouneed to thin thehummusafteryouhavealreadyblended it.Place theingredients in a blender, put the lid on(!) and turn the thing on! Blend untilsmooth.
OptionsandvariationsIt’s important to taste-test your hummus. If you find it needingmore flavor
focus, itmay simplyneeda littlemoreBragg, salt, lemon juiceor tahini.Youreallycannotgowrong.
Afinalsuggestionistoaddyeastflakes,say,1tablespoon.
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109.SundriedTomatoHummus
Moretomatolesshummusinthisone!Ifyouwantedto,youcanactuallyusechickpeas (garbanzo beans), chickpea sprouts or cashews. I have suggestedmacadamiasinthisrecipe.
1/3 cup “Homemade Semi-dried Tomatoes” (see recipe) or store-boughtdriedtomatoes1/2cupmacadamia(seenoteabove)3tbsptahiniorsesamepaste(2tbspmetric)3tbsplemonjuice(3tbspmetric)1/4tspnaturalseasalt1/2cupwater(ormore)ORinsteadadda1/2tbspmugiorgenmaimisoFreshpeppertotasteOptional:1tbspoliveoilOptional:1smallcloveofgarlic
Place the ingredients in a blender, put the lid on(!) and turn the thing on!Blenduntilsmooth.
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110.RawZucchiniHummus
1zucchini,choppedGarlictotaste(1-2smallcloves)1/4cuplemonjuice1/2tspsalt1/2tspcumin1/2cuprawtahini2tbspoliveoilOptional:AddcayennepepperOptionallyaddacoupleoftablespoonsofrawsesameseeds
Simplyblendthisuntilsmooth!
GarnishRemember that you can garnish with herbs, a splash of oil, some paprika,
pepper,sumac,anyseedsordecorativeandtastyaddition.
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111.RoastedRedPepperHummus
Fleshof1 large redpepper,either roastedwhole inahotoven,orsimplydiscard the stalk and seeds, brush the fleshwith a touch of olive oil andbroil(grill),untiltheskinblistersandthefleshissoft(turningonce)Garlictotaste(1-2mediumcloves)3tsplemonjuice1/2tspsalt1/4tspcumin1canofgarbanzobeans(chickpeas),drained1/2cupchoppedparsley2tbsprawtahini1tbspoliveoilOptional:Addcayennepepperandpeppertotaste
Simplyblendthisuntilsmooth!Addwater1tablespoonatatimeifyouneedtothinit.
Optionsandvariations
Considerfreshchilliaddedintotherecipe,andsubstitutingnutsinsteadofthechickpeas.
Addyourgarnishes
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112.BeetThisHummus
Rawbeetorcookedbeet?Ileaveitentirelyuptoyou!
1/2cupbeet,peeledcubedGarlictotaste(1-2mediumcloves)1/4cuplemonjuice1/4tspsaltBlackpeppertotaste1tbspnutritionalyeastflakesorasquirtofBraggLiquidAminos1/4tspsumacorcoriander1/2cuptahini1cangarbanzobeans(chickpeas)1canwhitebeans(cannellinibeans)2+tbspoliveoil
Addallingredientstotheblenderexceptoilandblend.Thenaddoliveoiltothe machine as it runs, 1 tablespoon at a time until you get the desiredconsistency.
OptionsandvariationsForalessrawversionyoucansteamthebeetandroastyourgarlic.
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113.CilantroWhiteBeanHummus
1cancannellinibeans(Ichooseorganic)Garlictotaste(1-2smallcloves)2tbspcilantrochopped1tbspBraggLiquidAminos1pinchseasalt1tspcumin1/2tspgratedginger1tbsptahiniand3tbspoliveoil(orjust4tbspoliveoil)Optional:AddcayennepepperYoumayneedafewdropsofwater tothinitespeciallyifyouareaddingthetahini.
Simplyblendthisuntilsmooth!Thoseusingmetrictablespoonsremembertoholdbackonputtingintheentireamountofoilatonetime.
OptionsandvariationsIfyouwanttoomitthetahini,addinanextratablespoonofoliveoil.
GarnishGarnishwithsomethingcolorful.
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114.SunflowerHerbPâtéOnce again you can change this recipe using different seeds and nuts and
marrythemwithdifferentherbs.
Use as a dip, or a spread. I like to spread it on nori (seaweed), on lettuceleaves or crispbreads. Take a look in “Garnishes and Snacks” for some ideas.Specificallyseetherecipefor“PâtésforNoriorSushiRolls”.
2 cups total sunflower and/or pumpkin seeds (soaked for 2 hours, rinsed,drained)1/2cupfreshbasilleaves1cloveofgarlic(optional)1tbsprawtahini(optional)Juiceof1lemon1/4tspofseasaltApinchor2of corianderpowder, sweetor smokedpaprika,or cuminorcayenne1tspapplecidervinegar2tbspflaxseedoiloroliveoil
Process inyourblender.Youdon’thave tomake this smooth. Ifyou like tofeel some coarser texture, then pulse in your blender. If you are making thisrecipetolineyournorirollsthenhavingtextureisreallyworthwhile.
Taste test andadjustyour seasonings and thenpulse againuntil youget therightconsistency.
OptionsandvariationsInsteadofbasilleaves,trydifferentfreshherbsordriedherbs.
Tryoregano,rosemary,thymeortarragon
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115.SimplySunflowerPâté
2cupssunflowerseeds,soaked1-2hoursanddrained1cupalmonds,soakedupto8hours,rinsed,drained1/2cupwater1/4cuplemonjuice1/3cupcelerychoppedsmall1/4cupmincedredonion1/4cupmincedparsley3/4tspsalt
Blenduntilsmoothorthedesiredconsistency.
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116.SundriedTomatoSunflowerPâtéAnother great pâté variation where “Homemade Semi-Dried Tomatoes” or
store-boughtsundriedtomatoestaketheplaceofalmonds.
2cupssunflowerseeds,soaked1-2hoursanddrained2/3 cupHomemadeSemi-DriedTomatoes (or a little less sundried toms),chopped1/2cupwatertosoakthechoppedtomatoesfor30-60mins)1/4cuplemonjuice1/3cupcelerychoppedsmall1/4cupmincedredonion1/4cupmincedparsley3/4tspsalt
Blenduntilsmoothorthedesiredconsistency.
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117.SunflowerMacadamiaDip
1cuprawmacadamianutssoakedovernight1cupsunflowerseedssoakedfor1-8hours1clovegarlicchopped1tbsplemonjuice1.5tbspmiso(metric,startwith1tbsp)2tbspmincedonion1/4cupwater
Blenduntilsmooth.
Youmayneedtoaddalittlemorewater(teaspoonatatime).
Recommendations
Useinnorirolls,wrapinlettuceorflatbreads.Useasaregulardipforvegetablecrudités.
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118.Pesto–WithorWithoutCheeseYou’ll be surprised how delicious a pesto can be without cheese! In my
experience often cheese is added tomake up for an unbalanced pesto. So seewhat you can do to create a great tasting dip or sauce that is not reliant oncheese.Thenadditinifyouwant.
1bunchbasilleaves(about2-3cupsusually)1/2cuppinenuts1clove(ormore)garlic1/2tspsaltandmoretotasteifnecessary1/4cupoliveoil2-3tspyeastflakes(startwithone)Optional:Addinsomeshiroorlightmisototaste(1-2tsp)
I prefer a pestowhere thepinenuts arenot too finelyground.So I suggestreserving at least half your pine nuts and firstly blending to break your basilleavesdown.Thenaddtherestofyournutsandcombineuntilyouhavetherightconsistency.
Place the ingredients in a blender. Blend and addmore olive oil until rightthickness.Tastetestandaddmoreyeast(oraddcheese).
Optionsandvariations
Feelfreetoaddgratedparmesanorothersimilarcheese(totaste:2tbsp-1/4cup)
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119.OliveandTomatoPesto
Usethisasadipforvegetablesoraspreadoncrackers.Thinneddownalittleitcanbeeasilyusedasasauceforpasta.Zucchininoodlesanyone?Youcanbuyyour tomatoesoruse the recipeat theendof thisbookfor“HomemadeSemi-DriedTomatoes”.
1/2cup“HomemadeSemi-DriedTomatoes”orsundriedtomatoessoakedinjustenoughwater,reservethesoakwaterifyouwanttomakeasauce2tbspofpinenuts1/2tspseasaltPeppertotaste1handfulofkalamata(orother)olives,pittedFreshherbstotaste,parsley,oreganoorbasil
Blendtheingredientstogetheruntilyougetdesiredconsistency.Addthesoakwaterfortasteandforthinningintoasauce.
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120.PistachioPesto
Purchase your pistachios unsalted and already out of their shells. Thencombinetheseingredients:
4tbspextravirginoliveoil1cupbasilleaves2-3clovesgarlic1cuppistachios,shelled,unsalted,soakedfor2+hours,drained1/4tspseasaltCrackedpeppertotaste
Ifyouneedaverysmoothpestojustthroweverythingintheblenderatonce.HoweverifyoulikealittlecrunchthentrywhatIsometimesdo:IliketoreservehalfofthepistachioswhileIblendtherestoftheingredients.WhentheleavesarewellpulverizedIthenaddtheotherpistachiosandpulseandblenduntilit’sthewayIlikeit.ThatwayIcancontrolthetexture.
OptionsandvariationsIlikethealliterationofPepperedPistachioPesto.LuckilyIlikethetastetoo.
Justaddmorepepper.
You may need some extra tang with a dash of lemon juice or some yeastflakes.
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HeyPesto:TenDeliciousPestoIdeasYoucanmakeapestooutofjustaboutanything.Youdon’tjustneedpinenuts
andbasil.Pestosusuallyhaveoil,garlicandseasalt.Youcanuseyeastflakesormiso.Lemonjuiceorsomeapplecidervinegar.
Experiment with the pesto recipes in this book and then using similarproportions try your own inventions. Here are some suggestions:
Coriander (cilantro leaves and stalks) with walnutsandseasaltandoliveoil
Parsley, garlic, salt and olive oil. This is a beautifulFrenchinventioncalledaPersillade(pronouncedPear-see-yahd)
Basilandpistachio
Rocket,walnut,pepper
Macadamiaandparsley
Basilandcashew
Orcashewandotherherbs
Almonds,sundriedtomatoandbasil
Pumpkin, brazil nuts, lemon juice, and mixed freshparsley,basilanddill
Your favorite nut with “Homemade Semi-DriedTomatoes”
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121.Rawquefort(BlueUncheese)DressingBlueveincheesehasaparticular taste that issharp,saltyandpungentallat
thesametime.RobertandIwereonceatawinery(whichbecameourfavoritewinerythatdayabout20yearsago)whereweattendedawinetasting.
At the endof the sessionwe tasted a sweet dessertwine andwith it a bluecheese.Well,havingneitherreallylikedeither,allofasuddenwelovedboth.
This vegan (yes dairy-free) dressing or dip really has the saltiness and thereminiscencesofbluecheese.
WhatIlearnedatthat(organic)winery2decadesagoisthis:Bluecheeseorbluecheese-likeflavorsgoexceedinglywellwithsweetfruit.
Iliketosoakthenutsforthisdip.Butitwon’treallycompromisetheflavorifyoudon’t.Youmayhavealesssmoothdressingthough(ifyourblenderisnotuptothetask).
Dressing
1/2smallonion(or1scallion)1small-mediumgarlicclove1/4cupapplecidervinegar (remove1 tbspandsetaside just incaseyouthinktheresultantdressingneedstohaveitaddedbackin)3tsplemonjuice,fresh1/2cupmacadamianuts(soaked,rinsed,drained)1cupcashews(soakedifpossible,drained)1tspseasalt1tspfreshpepperground1/4cupparsley1/4cupwater
Placeeverythinginablenderandblendaway!
Ifthenutsareunsoakedyouwillneedtoaddmorewater.Startwithaquartercupandthenaddatablespoonor2atatimeasrequired.
Recommendation
Tryusingrosemaryinsteadofparsley.Pair this dressing with a salad that has one or 2 sweet elements in it.Perhapssomemangoorsomecarrotandapple.Usethisasadipforcrudités.
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122.BabaGhanouj
1eggplant(mediumsized)1tbsptahini3clovesgarlic1tbspmincedonion(optional)2tbsplemonjuice2tbspoliveoil
Thereare2easywaystoroasteggplant(aubergine).Oneisalittlemorehighmaintenance.Thefirstwayistopre-heatanoventohigh(400F200C).Youcaneitherplaceyoureggplant in therewhole.Or ifyouhavea largeeggplantandneed tousehalfof it,cut itdownthecenter,place itcut-sidedownona linedbakingsheet.
Bakeyoureggplantfor30-35minutes.Justcheckat25minutes.
Theotherwayistoplacethefruitdirectlyontoaflameonyourgasstoveorbarbecue.Astheskinchars,movethefruit toanewuncookedpart.Youleavethestalkontheaubergineanduseittorotate.
Remove the eggplant from the oven (or stove) and scoop out the flesh. Itshouldbeverysoft and fall apartwhenyouhandle it.Youwon’tbeusing theskin.
Mix all the ingredients together. I prefer to mash my eggplant and mixeverything together rather than havemy ‘baba’ too smooth. Itwill depend onhowsoftyourroastedeggplantisandyourpersonalpreference.Souseaforkorpulseorblendwithafoodprocessor(orblender).
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123.RedHotChilliDip
Doyou likehotspicydips?Then thisone isdelicious. Ifyoudon’t likehotpeppers(chillis)thenleaveitoutorsubstituteanotherspice.
Mydaughterdoesn’tlikethespicyvarietybutspreadstheplainversionontocucumberslicesandmakeslittlecucumbersandwiches.
1cuprawcashewssoakedanddrained1/2cupsundried tomatoes (reserve thewater just incase) (orbetter still,use“HomemadeSemi-DriedTomatoes”1redcapsicum(redbellpepper)seeded1/2redchilli(deseededandchopped)leaveitoutifyouwantamilddip1/4cupoliveoilSeasaltandpeppertotaste
Blend all ingredients until smooth adding the oil little by little to get thedesiredconsistency.Addasmuchchilliasyoulike(withorwithouttheseeds).
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124.DollopSweetCream(and7sweetandsavoryvariations)Don’t be fooled. This non-dairy cream is so versatile. You may think it
belongsonlyasadessertorcoveringfruitsalad.ButIencourageyoutotryitonothersalads.IcreatedVariation4(withblackpepperandcinnamonandcumin)andwassodelightedwiththeresult.Itisdelectable.
Dates give this cream a lovely uncomplicated sweet taste.While I do likedates,ifyouprefertousesomethingwithabetternutritionalprofilethengowithsoakeddriedpeachesor apricots.Yes itwill change the flavorbut thenyou’llhaveadifferenttastesensationtoo.
The great thing:All of the variations below are excellent desserts, dips forfruit and dressings for savoryAND sweet salads. Robert and I love it on the“Fenn-tacularSalad”.Beadventurous!
Theseasaltisessentialtobalancethesweetness.Thespicesinthevariationscreatedepthtotheflavor.
Thisisgreatwithplaincrackers,aquicksweettreatallonitsown,addedtofruitsalad,muesli,andasIsaid,withsavorysalads.
BasicDollopSweetCreamRecipe
1 cup raw nuts or seeds, soaked, rinsed, drained (cashews are my firstchoice,butyoucanusemacadamias,pinenuts,sesameorsunflowerseeds)2/3cupcoconutwaterorplainwaterSweetenwith4pittedmedjooldates1/4tspseasalt
Placeallyour ingredients in theblenderand thenprocessuntil smooth.Theproportion of fluid shouldmake your cream thick. If youwant to thin it addmorecoconutwater(orwater).
OptionsandvariationsFor a thicker dollop consistency start with just 1/2 cup of (coconut) water
insteadof2/3.
Insteadofdatesuse:
asmallamountofagaveormaplesyrupor4 soakeddriedapricotsor3driedpeachhalves (use the soakwater aspartofyour2/3cup).
Ireallylikethisfamily-favoriterecipe.Itestedsomanyvariationsandaddedthem to fruit salads and to savory salads. The result is consistently delicious.Your imagination and creativitywill be sure to inspire you tomix andmatchyourflavors.Letmeknowyourfavorites.
124a.Variation1-CoconutDollopCream
Makeupsometoallofyourwatercomponentwithcoconutcream
124b.Variation2-GingeredDollopCream
Add1tspoffreshlygratedginger
124c.Variation3-SweetlySpicedDollopCream
1/2tspcinnamon1/2tspnutmeg1/2tspgingerpowderWithorwithoutvanilla
124d.Variation4-PepperedSpicyDollopCream
1/4tspormoreoffreshlygroundblackpepper1/4tspcinnamon1/4tspcumin
124e.Variation5-SpicedApricotDollopCream
If you have some “Spiced Apricot Vinaigrette” prepared, take 1-2tablespoonandmix it inwithDollopSweetCreamtomakeasweet,sourandspicycreamydressing.
124f.Variation6–VanillaDollopCream
Addateaspoonofvanilla(withorwithoutginger)
124g.Variation7–BlackPepperVanilla
Addvanillaandblackpeppergenerously(withorwithoutginger)
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GarnishesAndSnacks
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125. Pâtés for Nori or Sushi Rolls or Any Kind ofWrapSushiornorirollsareaperfectvehicleandasuperbwaytouseanyorallof
yourdipselection.Naturallyyou’llwanttokeepthemalittlethickerbypayingattentiontotheamountoffluidyouadd.Youmaywanttoblendyourpâtéslesstokeepthemmorecoarse…sortofriceconsistency.
Layerinyourothervegetables,tofu,tempehoryourotherfavoritefillers,rollit up and really enjoy the difference - in taste, nutrition and theway you feelafterward.Youmaynevergobacktorice-fillednori.
Use any of the hummus and especially the pâté recipes to spread on nori(toastedorraw)seaweedsheets.Useitinsteadof(notaswellas)cookedrice.
Prepare your vegetables. I prefer a selection of strips, grated and dicedcomponents.
Useoneor2differentcomplementarydiporpâtécreations.
Assemblingnorirollsorwrapsofanykind
Choosesauces,dressingsordipsthatarefairlythickSpreadonapieceofnori,alettuceleaforaflatbreadAddyourvegetables,herbsandleavesofchoiceAddaproteinsourcesuchastofu,tempeh(marinated?)Addpickles,hotpeppers,wasabiifdesiredWraporrollupandenjoyyourcreation
Get inspired by these ingredients and add anythingelseyoulike:
GrateorjuliennedcutarangeofvegetablesCarrotZucchiniSnowpeasRedpepper(capsicum)RadishesLettuceandotherleafygreensAvocadoUsestripsoftofuortempehorifyoudesire,fishormeatstripsPopinsomesprouts
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126a.MineralSprinklesBuy any assortment of seaweeds. For example: Dulse, Alaria, Kelp, Nori,
Wakame,Arame,Laver.
GrindthemtogetheruntilyouachieveafairlyfinepowderytextureTry using a Vitamix or Blendtec Blender – see my Kitchen ResourcesRecommendations(withhandylinks!)here:http://www.hotyogadoctor.com/kitchen-resourcesSprinklethisonanythingyoulike!
Storeinaglassjar.It’sagreatcomplementtoanydinnertableandaddsthemostamazingmineralstoyourmeal.Ifyou’renotusingiodizedseasalt(whichis not great on the nutritional front because it lacks essential minerals andelectrolytesforoptimalbodyfunction)thenyouwillwanttomakesureyouaregettingyouriodinefromnaturalsources.
Seavegetablesareanexcellentsource(withanexcellentaminoacidandfattyacidprofiletoo).Plusseavegetablesareatthebottomofthefoodchainsothereisevidencetosuggestthatthelikelihoodofcontaminationislower.Goodnews!
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126b.MineralSesameSprinklesAhighlynutritiousgarnish!TheJapanesecall theirversionof thisGomasio
(pronouncedGomma-sheeo)
ToanassortmentofmediumcoarselygroundseaweedsaddSeasaltBlendyourseaweedsfirsttopowder(nottoofine)ThenaddyourseasaltandprocessbyPULSINGthemachineNowliberallyaddsesameseeds(blackorwhiteseedsoramixture)
Varyyourrecipetotaste
Addtoanything!Garnishdipsandsalads.
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127.TomatoChips&TomatoPowderWhenevermylocalorganicstorehastomatoesonforaspecialpriceIbuya
lot and then make these simply wonderful “Tomato Chips”, some “TomatoPowder”andsome“HomemadeSemi-DriedTomatoes”.
Ihavetriedtoavoiduseofadehydratorforthisbookbecauseitisdefinitelysomethingthatyouareunlikelytofindineverykitchen.SoinsteadIwillgiveyoudirectionsforusingbotharegularkitchenovenandadehydrator!
Ifyouhaveadehydrator(andevenifyoudon’t!)People like to use dehydrators for many reasons. Raw foodists love them
because you can keep the temperature down to a level considered to preservemanyofthecomponentsthatgetdestroyedbyhighheatcooking.That level isvariouslyreportedaround110-115Fandlow43-46C.
ForregularovenuseForregularovenuse,justputyourovenonthelowestsetting.
Ifyouareinclinedtokeepthetemperaturedownto‘rawfoodist’levels,thenyouwillleavethedoorslightlyajar.Ifyou’renotconcerned,justleavethedoorclosedandleavetheovenonlow!
You won’t have the fine temperature control of a dehydrator but you willproducedeliciousmorsels that couldeven seduceyou tobuyadehydrator.Solookat itasasteppingstone.Evenwithoutbeingarawfoodieadehydrator isgreatbecauseitisacost-savingdevice.Regularovenscanbeexpensivetouseforverylongperiodsoftime.
Here’stherecipe
Sliceacoupleofpoundsoftomatoesinto1/8inchslices(3mm).
PlacealltheslicesontheTeflexsheetsclosebutnotoverlapping.Theendsofthetomatoesshouldbeplacedskinsidedown(likelittleboats).SprinklewithalittleseasaltPlaceinthedehydratorfor10-14hoursatabout110FTakethemoutwhenlittledrydiskswhicheasilypeeloffthesheet.
WhattodowithyourchipsReservesomeassnacksthattastelikelittlecrisp-ishtomatochips.Thesearea
favoritewithallchildren.Ourdaughtertakesthemtoschool.
Grindtherestupintoafinepowder.
Optionsandvariations
Seasaltisaddedtothefruitonthetray.Ifyouwanttoaddfreshherbs,shredormincethemandsprinklethemoverthetray.Dryherbscouldbeaddedafterthedehydrationprocess.Ifyoudowant toaddmore thanjustasprinkleofsalt (andherbs) thenitmaybeeasierandlessmessytogentlycombinetheingredients,includingthetomatoes,togetherinabowltoincorporateandcoattheflavors,beforelayingthetomatoesonthetray.Here’swhatyoucanadd:Herbs,cayenne,paprika,alittleagaveorevenasprinkleofcoconutpalmorrapadurasugar.
HintIf you leave them in long enough you will NOT have to turn them over.
They’reeasytosimplypeeloff.WhatIusuallydoispoptheminthedehydratorintheearlyevening.ThenIcheckthemthenextmorning.
If theyarenotsufficientlydryIwill thenpeel themoff thesheetsandplacethem on the tray (no sheet) and finish the drying process, which only takesanotherhourorso(maximum).
Oncepowdered,youwillusethesetosprinkleonyourpastadishesorsalads.ItisSIMPLYFANTASTICALLYDELICIOUS!
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128.HomemadeSemi-DriedTomatoes
Semi-dried tomatoes are incredibly versatile. Yes they are wonderful as asalad ingredient.Although theydon’t appear tobeadressingor adip (!) theydefinitelypackapowerfulanddelectableflavorpunchtoadd tomanyofyourcreationsincludingpâtés,dips,saladsandwraps.
Garnishwith them,dressupyoursaladwith tomatowedges, soak themandblendthemupwiththesoakwatertobeautifullyenhancedressingsanddips.Ifyoustoretheminoil,thenthatoilwilltakeonamarvelouslyrichandfullflavor.
Youwilleitherneedanovenonthelowestofsettingsortouseadehydrator.If you’re a raw foodie then you aim to keep the temperature to about 115Fmaximum.Ifyouwanttodothiswithyourkitchenoventhenyoudropthetempasfarasyoucanandyoucanchoosetokeeptheovendoorslightlyajar.
Notconcernedaboutthetemperature?Thenkeeptheovendoorclosed.
The taste will be awesome as long as the cooking is slow and at lowtemperatures.Thisprocessconcentratestheheavenlyflavors.Ifyougethookedondehydratingthensobeit.
Startbycuttingyourfruitintowedges(notslices).YoucanalsochoosecherryorbabyRomatomatoesandcuttheminhalf.
SimplySaltedSprinkle the tomato wedges with sea salt and place them on the sheets (skindown)likelittleboats
MarinatedPrepareaquickmarinade:
OliveoilSeasaltPepperGarlicJust a little dash of Bragg Liquid Aminos/apple cider vinegar/lemonjuice/balsamicvinegarAdd a little unprocessed rapadura or coconut palm sugarwhich creates agreatroundedflavortobalancetheacidnatureofthetomsTestthetasteofyourmix
Gentlytossthetomatowedgesinthemarinadeandthenlaythemoutontothedehydratorsheets,skin-sidedown.
Dehydrate2hours,thencheckThetimeinthedehydratordependsonthesizeofthewedgesandthedesired
drynessof theresultingproduct.Startwith2hoursat110Fahrenheitand thenextendthetimeasrequired.
RemovefromovenTakeyourwedgesoutofthedehydrator.
StoringIfyou’replanningonusingthemthatmealthenyouaredone.Howeverifyou
havealargeoutputoftomatoesthenyoumayneedtostorethemunderoliveoil.
Whileyouwoulduseafairamountofyourchosenoil,thegreatnewsisthatyouhavetomatoflavoredoiltocreatebeautifulsaladdressingsandvinaigrettes.Usethisoilforanydressingyoudesire.
HintforstoringPlacealayeroftomatoesandalittleoil.Continuetolayerandaddoil.This
willavoidcreatingpocketsofair.Andultimatelyuselessoilthanpilingallthepiecesintoajarfirst.
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129.SimpleTomatoSnack
Justasimpleideatouseanyofyourpâtésordipstomakeagreatsnackthatisandisn’tasalad!Maybeyouwilluseaselectionofslicedveggies:Cucumbers,fineslicesofcarrot,somebellpepper.Yourimaginationisyourlimitation.
ChooseanypâtéTomatoin1/8-1/4inchslicesSpreadwithpestoontop(pinenut,basil,garlic,oliveoilandsalt)Topwithalfalfaorothersproutandsomeslicedkalamataolives
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130.OpenCucumberSandwiches
1/2largecucumber,cutinto1/8-1/4inchslicesSpreadwithanypatéTopwithanherbsprigorolive
Kidslovetheseasa‘closed’cucumbersandwich
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Toppingsforyoursalads
Anythinggoes!Nuts,seeds,herbsandspicesareallwonderfulwaystogarnishyourdressed
saladordecorateyourdip,pâté,hummus,pesto,salsa,creamorguacamole.
Youcandecorativelycutsomevegetable.Addsomewedgesoflimeorlemontosqueezeonattheplate.Howaboutacurlofcelery,someflowershapedcarrotslicesorsomejuliennedcucumber?Evendicedveggieswilldothetrick.
Sprinklewithcarawayseeds,differentcolorgroundpeppercorns.
Youwilleitherchooseanitemthatyou’realreadyusinginthatrecipe,orgoforcolor,textureortasteimpacttocomplementorevenjuxtaposewhat’sthere.If for example you have a totally green salad, think about garnishing with asplashofred.
Hereisalistofspecificideastoenhanceyourdishes:
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131.SuperblySpicedSprinkles
To combine nuts or seeds with a little spice, salt and sweetness is a tastygarnish.Howyoudoitdependsonyou.Youcanaddthesesprinkleswithoutanycookingorpreparationbeyondmixingtheingredientstogether.
Youcandrythemixoutalittleinadehydratororoventoo.Dryfryingnutsandseedstoheatandlightlytoastthemaccentuatesthenuttiness.Itwillalsosetthesyrupalittle.
1/4cuphazelnuts,chopped1/4tspcuminpowder(orcorianderpowder)2tspagave,maplesyruporhoneyApinchofseasalt
OptionsandvariationsSubstitutions:
ChangethecuminforcinnamonChangethenutsforsunflowerseeds
Howabouttrying:
Choppedmacadamiasandalmonds
Almonds,maple,saltandcinnamon
Cranberries,sunflowerseeds,saltandhoney
Tamari,sunflowerseeds
Almonds,sunflowerseeds,tamariandcranberriesInanyofthesegarnishesusethesuggestedvariationsabove.
Coconutshreds,coconutflakesRawortoasted(dryfriedorcrispedintheoven).
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132.SurpriseMeCheesySprinkles
Sowhat’s the big surprise?Well, it’s cheesy… but there’s no cheese.YoucouldcallthisFauxCheese.OrmaybeParmesanCheezyPowder.Ioncetastedthis at a café and was amazed. To me the taste of the yeast flakes is quiteaddictive.Soaddingmacadamianutsformemakesthisawinner-nutritionallyanddeliciously!Tomeit’sirresistible.
1/4tspseasalt1/4cupmacadamias2 tbsp yeast flakes (or nutritional yeastworks too).Metric tablespoonersuse1.5.
Useagrinder,handgraterorblender to create aground/powderednutdust.Nottoofine.It’sgoodtohavealittletexture.
Pulsewiththeseasaltifthesaltneedstobegroundatall.Addtheyeast.Tastetest.Adjustthesaltandyeasttotaste.Serveoveranysalad.Useasagarnish.Heck,Ijusteatthisbythespoonful.
Youmayneedtojustdoubleuportripleuptheamounts!
ChiaSeedsWanttoaddsomethinghighlynutritiousthatgoeswithanytaste,sweet,sour,
bitterorsalty,withoutchangingtheprofileofyourchosenrecipe?
Addchiaseeds.
Chia seeds have loads of protein, calcium, fiber andomega-3s (andmore!).Because of their neutral flavor you can add them as a sprinkling garnish.Buttherearebetterwaystogetthenutrition.
Whenchiaseedsaremixedinwatertheyplumpup.Infacttheyabsorbabout7timestheirweight(andsomesaymore)ofwater.Whenyouplace1tablespoonofchiainajarandaddabout5-6tablespoonsofwater,stirandwait20minutes,youwillendupwitha‘chiagel’.Itkeepsforaweekinthefridge.
Here’s somethingyoumaynotknowaboutchiagel.Whileyouwillbenefitfromthedietaryfiber,someproteinandtheinterestingmouth-feel(thatisratherliketapiocapearls)thereisscientificevidencethatshowsthatinordertounlocktheprotein(etc)youneedtobreakthemdown.
Soifyou’readdingchiaforitsnutritiontheneitherpulverizetoapowderoraddchiagelandthenblend.
Yes youwill get nutrition out of thewhole seedwhether dry or gel but itspotentialwill only be unlocked in the ground state, especially if it’s raw.Thecomponents become more ‘bioavailable’. That bioavailability changes fromunder25%toover90%.
The texture of chia gel is very pleasant. It’s very useful to give body to adressing. Ifyoumakeavinaigretteand it’s too thin,adda tablespoonor soofgel.
Tasteyourdressing.Ifitbecomestoothickyoucanthinitdownwithatouchofwaterormoreoil.
So, ifyou’re spending themoneyonchia seedsprimarily for theirnutritionthenconsiderblendingthem.For thebestofbothworlds:Youcanblendsomeandaddsome‘chiagel’forthemouth-feel.
TheListsOfSaladIngredientsTheselistscouldgoonandonforpages.That’spartlywhyIputthematthe
endofthebook!Whatyoureallywantto‘get’fromthisisthattherearesomanythingsthatyoucanhaveinyoursaladsthat thepossibilities, thecombinations,themealsareliterallyendless.Idon’tknowaboutyou,butformethatisreallyinspiring.
Youcouldbe someonewho likes to stick to favorites andyoucaneat themtimeandtimeagain.Icanprettymuchguaranteethat,unlessyouhaveaneating
obsession of some kind, that your favorites do change. Your eating habits doevolve.
Justcastyoureyedownthelistandevenextractfromittheonesthatyouloveand like. Maybe you’ll ‘rediscover’ some ingredients that you like that youhaven’tusedinages.Idoknowthatwhenyoupairyoursalads-anysalad-withdeliciousdressingsthatyou’llendupeatingthingsthatcouldevenbefardownonyourlist.
That in itself could complete your nutrition needs by including differentveggiesyouhaven’tpaidmuchattentiontoovertheyears!
Groupsofsaladingredientsinclude:
HerbsSeedsNutsSea vegetables (seaweeds great to sprinkle as a powder: see “GarnishesAndSnacks”)OilsandVinegarsVegetablesTofuandtempeh(Flesh products and dairy and eggs as you desire them. Please see noteshere:“Tofuandtempeh”)
Thefollowinglistsarejustasmallportionofthechoicesavailabletoyou
Treefruit
AppleApricotCherriesFigsKiwiNectarinePeachPear
Plum
Citrusfruit
LemonLimeOrangeTangerineMandarinGrapefruit
Tropicalandexotic
AvocadoDatesDurianGuavaJackfruitKiwiLycheeMangoNashipearMangosteenPassionfruitPawpaworPapayaPersimmonPineappleRambutanSalakTamarind
Vegetables–CommonVarietiesIncludingFruitThatAreConsideredAsVegetables
FruitVegetables
AvocadosCucumbersCourgetteorzucchini(summersquash)EggplantOkraOlivesPeppersSquash(andpumpkinvarieties)TomatoesTomatillos
Herbsarepartofthevegetablefamily.Here’sashortlist
BasilChivesCilantroDillGarlicchivesLemonbalmOreganoParsleyRosemarySageSorrelTarragonThyme
Leafyandothertypesofvegetables
ArtichokesArugulaorrocketAsparagusBeansBroccoliBrusselssprouts
CabbageCauliflowerCeleryChardChicoryChinesecabbageCollardsDandelionnettlesEndiveFennelLamb'slettuceKale(manyvarieties)KohlrabiLettuce(manyvarieties)MizunaNasturtiumPurslaneRocketRadicchioSavoySeakaleSorrelSpinachSproutsofallkinds,seeds,nuts,beans,vegetablesetcWatercress
Bulb,RootandTuberVegetables
BeetsBurdockCarrotsCeleriacChivesGarlicJerusalemartichokeJicamaLeeksOnions
ParsnipsPotatoRadishesScallionsShallotsSweetpotatoRutabagaSalsifyTaroTurnipsWaterchestnutsYam
NutsandSeeds
AlmondsBrazilCacao(woohoo!Unprocessednaturalchocolate)CashewChestnutsCoconutFlaxHazelnutorFilbertsMacadamiasPeanutsPecansPinenutsPistachiosPumpkinseedsSesameseedsSunflowerseedsWalnuts
Miscellaneous
MisoHmmm … mushrooms don’t fit into any of the other categories. And
neitherdoalltheseavegetables!Heretheyare.Therearemanyvarietiesofeach.
OilsandVinegarsandCondimentsJustabouteverynutandseedcanbeusedasanoilinthekitchen.Someare
morecommonlyused thanothers.Somelikesesameseedsareusedgroundupcreating a paste of the flesh and oil into a product variously called tahina ortahini.Bothnamescanandareusedin,andyou’llfindbothinthisbook.
As in all your food choices if you can, you would be best to buy organicproducts. But probably themost important is to buy goods that are processedminimallyifatall,andwithbestpractice.ForoilsandnutandseebuttersthatmeansCOLDPRESSED,withnoheatingusedatall.
Thenutritionvalueofcoldpressedoilsisfargreaterthanoilspreparedwithheatorviaothermethods.Somemanufacturerswilluseheattohullordehuskoropennutsandseeds.Thiscanrendertheenzymesandvitamincontentinactiveandcanalsocontributetoproductdegradation.
Heat is often used because it makes the process faster and cheaper for bigbusiness, so that’s why cold pressed or thoughtfully processed food is moreexpensive.
Therearesomeoilsthatyouwilluseinsmallamounts.Theyaregreattohaveinyourcupboardbecauseoftheirnutritionalvalue.
HerearetheoilsthatIuseIamlistingtheminalphabeticalorder:
ApricotKernelOil
Iusethisfromtimetotimesparingly,becauseit’sgoodtousedifferentoils.Thisoneisverymildtastingandhasagoodprofilewithamixofbeneficialelements(includingmono-andpolyunsaturatedfats(omega6and9)Italsocontains vitamin B17 which is reputed to have postulated anti-cancerqualities.Itispresentinquiteanumberofrawfoodsbutisparticularlyhigh
in apricot kernels. If you believe it has magic properties, then use it.Equally, if you believe it’s good to use a variety of quality oils (evenwithout themarketinghype) thenuse it!Neveruse justoneoil.Thisonewon’tbeyourmainoil.
AvocadoOil
Arichgreenoilthatyoucandecorativelydrizzleondipsandsalads(orinthem). It is high in monounsaturated fatty acids and a good source ofvitaminEandpotassium.
Coconutoil
A very distinctive flavor and because of its high burning temperature it’soneofthefewoilsyoucancookwith.Toutedasoneofthebestoilstouseraw,infoodandontheskin.Iuseitasfaceandbody‘cream’.Coconutisconsideredanexcellentsuperfood.
ExtraVirginOliveOil
Akitchenessentialthatisprovenhealthyandtastesgreat.Therearemanyvarieties with different flavors due to the differently timed harvests ofdifferentfruit.‘EVOO’isveryversatilebecauseitisdeliciousrawandcanalsobecookedwith.Itisbesttoconfinethisoiltolowerheatwhencookingwithit.Afantasticall-rounder.
FlaxseedOil
Flaxseedoilreallyoughttobepartofyourkitchensupplies.Ikeepitinthefridgetopreservenutritionandstayfresh.Itshouldcometoyouinadarkoropaquebottle.Ithasahighlevelofomega3fattyacids,isindicatedforpeople with inflammatory conditions. It has a unique flavor that can benuttyandmild.Ifitistoostrongorfishythenitispossiblyrancid.Ifyoubuyabigamountthenstoretheunusedportioninthefreezer.Justusethis
stuff raw.Don’tcookwith it.Pour itover things,even ‘butter’your toastwithit,butfryingwithitisabigno-no.
HazelnutOil
Amildtastingnuttyoilwithsweetnotesveryhighinmonounsaturatedfats.
MacadamiaOil
Mild tasting, a different profile, great for salads and occasional frying. Idon’t frywith this.When I buypriceyoils I use them raw formaximumnutritionalvalue.
Pumpkinseedoil
Great in salads, dark color, rich flavor. Highly nutritious with a goodbalanceofessentialfattyacidsandrichiniron,magnesium,potassiumandzinc.Verynicetosplashadecorativeswirlontohummus.
SesameOil(includingBlackSesameOil)
Mostcommerciallyavailable sesameoilsare from toastedseeds.Forbestnutritionyouwouldbuy raw,coldpressed. Ifyou like the toastedsesameoiltastebuytoastedoilandadditsparinglymaybeusingtherawoneasthemajor component. I do that! I like to use black sesame oil raw for itscalcium, iron, copper,magnesium, phosphorus and zinc, and its essentialfattyacidprofile.
SunflowerOil
I use this one for salads but also particularly because it is one of thecheapest organic cold pressed oils that is suitable for cooking (frying)whichwedosometimes!IfIdofrysomethinginoilthenIdon’twanttobe
throwingawayexpensiveoilsand literallyburningupsomeof theirgreatnutritivevalue.
Udo’sOil
Thisoilisablendofdifferentplant-basedoilsfromorganicsourcesthatissaidtoprovidetheperfectblendofessentialfattyacids.Youonlyeverusethisoneraw,neverheatit.Ithasapleasantflavor.
WalnutOil
Awonderfulsourceofomega-3fattyacidsandmanymineralsandvitamins(especiallytheBgroup).IthasanuttyflavorwhichIreallyenjoyinsaladdressings.It’sreallybestsuitedtokeepingitraw.
VinegarsandAminoSaucesThefollowingsaucescanbeusedinterchangeablywithanyvinegarsformany
oftherecipesinthisbook.Youwillestablishyourfavoritesnodoubt.Keeptheintentionoftherecipeyouaremakinginmind.Knowtheflavorofyourvinegarsandsaucessothatyoucanbeeasilyinspiredtoexperiment.
Applecidervinegar
I use Bragg organic and unfiltered apple cider vinegar. There are othervarieties.Ijustbuythebigbottleandkeepdecantingitintoasmalleroneinthekitchen.
Balsamicvinegar
Manydifferentqualitiesavailable.Theytendtobesweeter.Varietiescanbethinandwateryrightthroughtothickandsyrupy.
BraggLiquidAminos
My favorite soy sauce because it tastes good and doesn’t overpower thefoodyouadditto.Ihavediscoveredtooviaexperimentation,thatitcanbeusedasasubstituteforfishsaucesoit’sgreatinThaifood.
Coconutaminos
Made from coconut with another excellent amino acid profile. It has asweetishsaltytastewithaslightspicyfeel.TryusingitasasubstituteforBraggLiquidAminos.Orsubstituteitforvinegartoo.
Hotredpeppersauce
Noyoucan’tbuyitbutit’soneofmyfavoritethings:JustchopuphotchillipepperssmallandmarinatetheminBraggLiquidAminos,coconutaminosortamari.IchopenoughtohalffillajarandkeeptoppinguptheBraggtofreshenitupthesauce.Lastsforweeks.TheBraggortamaribecomesspicyandyoucanchoosetousetheliquid,thechilliorboth.
Soysauce
Thistomeisthemostoverpoweringofsoysauces.Ittendstodominatearecipe especially if it’s overused. I never use it anymore because of thischaracteristic.ImuchpreferBragg.
Tamari
Wheat free soy sauce. I consider this tobe a halfwayhousebetween soyandBragg.VerylovelyinAsiandressingsandmakingtoppingswithseedsandnutstogarnishyoursaladsanddips.
Vinegars
Trymakinganyofthedressingrecipestastecompletelydifferentbyusingdifferentvinegarsthanthoselisted.
Winevinegars
You can find red and white wine vinegars everywhere. They are verypopular.Thebetter thequalityof thewinevinegar thebetter thedressingwilltaste.
Thankyou!Itrulyhopeyouhaveenjoyeddiscoveringorrediscoveringthejoyofsalads,
dressings,dips.Oh,andsalsas,guacamoles,garnishesandcreams.
HereismypromisetoyouIfthere’sanystoneunturnedIwillturnitforyou.Anytypos,Iwillfixthem.
Anyideastoimprove,Iwillimplementthem!…eitherinthisorinmyfutureorotherrecipebooks.
It’s important to me to make high quality products. Seems incredible butbecauseoftechnologyIhavetheopportunitytoinstantlyfixthee-bookandeventheprintbookwithina fewdays.So thismeans, ifyou findsomething IhaveoverlookedthenIwanttohearaboutit.
So remember, sendmefeedback,suggestionsand things to fix. Ipromise totakeeverywordseriously.
Your email will come directly toME, not some go-between or gatekeeper.Here’smyemailaddress:[email protected].
DisclaimerThis isabookwithmanyrecipes. I lovecreatinggreatmealsformyfamily
and friends. I wrote this book so I could share my hints, tips, recipes andcreationssothatyoutoocanincorporatemorefruit,vegetables,nuts,seedsandespeciallyleafygreenvegetablesintoyourlife.Whoknowswhatkindofmagicwillhappeninyourlifeasaresultofmindfulnutrition?
Thisbookmakesnowarranties,guaranteesorpromisestohealanyillnessnordoes it promise that itwill keepyouyoung,makeyou lookbetter, feel better,curediseases,preventdiseasesor stop the symptomsor signsof conditionsorillnesses.
Ifyouhavequestionsaboutyourownstateofhealthitisalwaysagoodideatoconsultpeoplewhomyoutrust,medicos,otherhealthprofessionalsorevenanutritional consultant. Perhaps you need to be reminded to ‘consult yourphysician’.
Enjoy your discovery into introducing (more) salads into your eating plans.Makeityourwayoflifeandit’sextremelylikelythatyouwillberewarded!
And…ifyou’veenjoyedevenjustsomeofthesaladsanddressingsanddipsinthisbook,thenIwouldgreatlyappreciateapositivereview!
Afriendlyrequest!Positivereviewsfrompeoplelikeyouareimportantformeandmyabilityto
keeponcreating!
Ifyouhaveenjoyedandmaybeevenlovedthisbook(Ihopeso)thenpleaseleavea4or5(!)starreview.
Ifforsomereasonyouthinkthisbookdeserveslessthan4stars,andIneedtodomoretoearnagreatreviewfromyouthenImakewhatcouldappeartobeacheeky request. And that is, instead of leaving that review I request that youpleasecontactmewithyourfeedbackdirectlysoIcanmakeamends!Youcanreachmepersonallyatinfo@hotyogadoctor.com.Itakeallfeedbackseriously!
Thisismewithmysalad-lovingdaughter;)
Thankyouinadvanceforyourreview!
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