AVOCADO ADVENTURE
1 ripe avocado
generous portion of baby spinach/arugula greens
big handful sprouts
1 small scallion
2 Tbsp coconut oil, melted
2 Tbsp hemp seeds
few raw olives (optional but good!)
generous shake of dulse
Place baby greens in a
bowl and add avocado, and sprouts. Toss well and then
add remaining ingredients. Toss again and savor the
goodness!
SPROUT SALAD
1 ripe avocado
1 small tomato
1-2 handfuls fresh sprouts (be generous!)
1-2 scallions
1 Tbsp. dulse
few shakes Himalayan or sea salt
1 tsp. fresh lemon juice (optional)
Dice avocado, tomato,
scallion and place in small mixing bowl. Add sprouts
of choice (one variety or more!), a few shakes
healthy salt, dulse, and lemon juice. Toss well and
serve. This salad is excitedly simple and
nutritionally power- packed, so eat up!
SURVIVAL SALAD
Generous handful or two of home-grown sprouts
1 snall carrot, grated
Healthy seeds- hemp, sunflower, pumpkin, sesame or
chia
1 scallion or some onion slices
Dash healthy salt
Dulse flakes
1 Tbsp. approx. coconut oil
Add desired amount of
ingredients to a bowl and toss well. Dress with
coconut oil or other healthy oil.
HEARTY WINTER SALAD
2 cups butternut squash
1 large carrot
½ cup parsnip
few slices onion
handful fresh parsley
¼ cup grated red cabbage (optional)
In a bowl, finely grate squash,
carrot, and parsnip. Add thinly sliced onion and
parsley. Toss. For added color, mix in red cabbage.
Dress with healthy oil
of choice.
SPRING SALAD
Two handfuls fresh, baby greens
1 handful fresh dandelion greens
1 orange or apple
2 Tbsp. hemp seed
1 Tbsp. chia and/or flax seed
2 Tbsp. coconut oil, melted
Break up greens in
bite-sized pieces and place in a bowl. Add sectioned
oranges or slice apples thinly and mix into greens.
Top with assorted seeds and coconut oil. Add a dash
of healthy salt to enhance flavors.
WINTER SALAD
1 small head cauliflower
2 small parsnips
1/4 cup celeriac
few onion slices
handful of fresh sprouts
few shakes Himalayan or sea salt
2-3 Tbsp coconut oil, melted
1-2 T hemp seeds
Process cauliflower,
parsnip, celeriac to a fine, 'snowy' texture. Place
in a mixing bowl. Add thinly-sliced onion, sprouts,
and
salt. Dress with coconut oil, hemp seeds and toss
well.. Makes a hearty winter feast.
CAULIFLOWER-CARROT
SALAD
4 large cauliflower florets
2 medium carrots
1 celery stalk
2 scallions or red onion slices
generous handful fresh dill, de-stemmed, chopped
Handful of greens or sprouts of choice (optional but
good)
Grate/chop by hand or process cauliflower, carrots,
celery and dill. Place in a bowl and add in scallions
plus bite-sized greens or sprouts of choice. Top with
hemp seeds, a healthy oil/dressing or mix in a tasty
pesto. For extra fun, add in cherry tomatoes. Serves
2.
A CORNY SALAD
2 ears fresh, raw corn
1 small carrot
1/4 red and/or orange bell pepper
Few slices red onion or 2-3 scallions
Few thin shavings of red cabbage
(optional but adds color)
2 Tbsp. Dulse flakes
Handful of fresh herbs
2 Tbsp. coconut oil, melted
Few shakes of healthy salt
In a medium mixing bowl,
combine
all ingredients and toss well. For
a zippier taste, instead of using
herbs, season with 1-2 Tbsp.
curry powder! Either way, this is
a delicious, hearty salad!
SPROUTED QUINOA SALAD
2 cups quinoa, sprouted
1 stalk celery
1 medium carrot
few slices onion or 1-2 scallions
fresh herb(s) of choice
1 large clove garlic (grated)
2 Tbsp. coconut oil (melted) or other healthy oil
few dashes healthy salt
Process celery and carrot.
Place mixture in a bowl. Add remaining ingredients
and stir well. Set aside 1-2 hours for flavors to
marry. Keeps 2-3 days, refrigerated.
WINTER
WHITE-OUT SALAD
1 small celeriac (celery root)
1 small white turnip
daikon radish
1 small yellow onion
2-3 Tbsp coconut oil
2 Tbsp hemp seed
a few shakes of Himalayan salt
Process celeriac until it is a 'snowy' fine texture.
Place in a mixing bowl. Grate turnip and daikon.
Thinly slice onions. Add remaining ingredients and
toss well.
SEEDY SLAW
1 small head green cabbage
1/2 small head redcabbage
2-3 medium carrots
4 scallions, leeks or slices red onion
Fresh herbs of choice
2- 3 Tbsp. hemp seed
2- 3 Tbsp. ground sesame seed
handful of sunflower seeds, presoaked and rinsed
(optional)
handful fresh sprouts
few raw black olives (no canned)
3 Tbsp. coconut oil
Few shkes of Himalayan salt
Grate cabbage and
carrots into a mixing bowl. Chop onions and olives,
adding to mixture. Add remaining ingredients and toss
well. For a green look and taste, add finely chopped
Lacinato Kale!
CAULISLAW
1 small head cauliflower
handful greens of choice
1 medium carrot, finely shredded
1/3 red bell pepper, finely sliced with a peeler or
diced
1 small red onion or several scallions, finely
chopped
1 ripe avocado, cut into bite-sized pieces
fresh herb(s) of choice (rosemary, marjoram, dill,
etc.)
1- 2 cups sprouted mung beans
1- 2 Tbsp dulse
Process cauliflower,
greens, and carrot until finely chopped. Place in a
mixing bowl and add red pepper, onion, sprouts,
dulse, avocado, and finely chopped herb(s).Toss
together and garnish with a few shakes of paprika.
CURRIED
CAULIFLOWER SALAD
1/2 head large cauliflower
2-3 stalks celery handful greens few slices onion or
2-3 scallions
1 cup mung bean sprouts
1 ripe avocado (optional)
2 tsp. (or to taste) curry powder
Grate cauliflower by hand or in a food processor.
Dice celery and onions. Tear greens into bite-sized
pieces. Place ingredients in a bowl and toss, adding
sprouts, chopped avocado, and curry powder. Mix well.
Garnish with a few shakes of paprika!
ROOT
SLAW
1/2 Medium green cabbage 1 Medium beet
(variety of choice)
1 Medium carrot
1 Cup Daikon radish
1 Cup turnip
1 tsp. grated fresh ginger
1 small onion or 4-6 large scallions
1 tsp celery seed
Finely
grate cabbage and shred root vegetables. Thinly
slice/cut onion, add seasoning and toss. Dress with a
healthy omega-rich oil or salad dressing.
DANDY
SPRING SALAD
A generous handful of fresh, young dandelion greens
Handful of romaine, green/red leaf or other variety
of lettuce(s)
2 stalks celery, finely chopped
few stems fresh mint
1 orange
1 apple
Handful fresh clover leaves or clover sprouts
2 Tbsp. hemp or sesame seeds
1/2 tsp. fresh, grated ginger
1-2 tsp. raw honey or maple syrup (optional)
1-2 Tbsp. omega-rich oil (hemp, flax, sunflower,
safflower)
Break up greens into small, bite-sized pieces and
place in a mixing bowl. Add finely-chopped celery.
Peel and section orange, cut and core apple. Slice
thinly and add to greens. Add remaining
ingredients and toss well.
OAT
GROAT SALAD
2 cups hulled oat groats (soaked overnight)
1 medium carrot
½ red pepper
2 scallions
handful greens
1 cup shredded red and/or green cabbage
fresh herbs of choice: basil, tarragon, marjoram,
etc.
2 Tbsp. lemon juice
2 Tbsp. hemp oil
Dash cayenne
pepper
Dash Himalayan Living Crystal Salt
Rinse
and drain oat groats and place in a mixing bowl.
Finely chop greens, scallions and add to groats.
Finely shred carrot and pepper and add to mixture.
Chop herbs, add lemon juice and hemp oil. Toss well
with seasonings and serve with a garnish of paprika.
CHUNKY SUMMER
SALAD
2 cups zucchini
2 cups summer or crook-neck squash
1 small onion or 3-4 scallions
few cauliflower florets
1 carrot (optional)
fresh herbs of choice
handful greens of choice (lettuce,
mesculin mix, arugula, spinach)
2 tsp ground sesame seeds (optional)
In a mixing bowl: tear
lettuce leaves in small bite-sized pieces, finely
grate carrot, cut squash in chunks, pull cauliflower
florets apart into small pieces, cut onion in rounds
or chop scallions. Add herbs of choice in small,
bite-sized pieces. Toss together. Eat plain or toss
with hemp seed oil, flax oil, or your favorite salad
dressing. Top with black sesame seeds. Add cherry
tomatoes for an extra treat. Garnish with edible flowers!
WINTER SALAD
2-3 cups finely-grated butternut squash
1 cup finely grated cabbage
2 stalks of celery
½ medium red onion
1 cup fresh celery leaves
8 small leaves of green leaf lettuce
1 medium red pepper
5-6 stems fresh marjoram
Finely grate butternut
squash. In a food processor, finely chop cabbage and
celery. Thinly slice red onion lengthwise. Break up
lettuce leaves into bite-sized pieces. Place all
ingredients in a large mixing bowl and add celery
leaves and marjoram. Makes one generous salad.
CAULIFLOWER SLAW
2 cups of spinach
2-3 cups finely-grated cauliflower
1 medium red pepper
½ medium-sized red onion
2 stalks celery
2 small Tomatillos
12-15 cherry tomatoes
2-3 stems of leafy basil
3-4 pieces of dulse
1/3 cup combination: sunflower seeds, almonds and
brazil nuts (soaked overnight)
In a food processor,
finely chop celery. Finely grate cauliflower. Thinly
slice red onion lengthwise. Place ingredients in a
large mixing bowl. With a vegetable peeler, thinly
shiver red pepper. Slice cherry tomatoes in half.
Dice tomatillos. Break up spinach, dulse, and basil
into small, bite-sized pieces. Finely chop nuts. Add
all ingredients together and toss. Makes one generous
salad.
TOMATO SALAD
2 large, yellow tomatoes
10-15 red cherry tomatoes
½ medium red onion
2 cups spinach leaves
1/3 cup nuts (sunflower seeds, almonds, brazil nuts,
pine nuts)
1 Tbs. dulse flakes (optional)
Herbs of choice (basil, marjoram, dill
Optional toppings: flax seed, flax oil, sprouts
Cut up yellow tomatoes. Half-slice cherry tomatoes.
Thinly slice (lengthwise) red onion. Break up spinach
leaves into bite-sized pieces. Finely chop nuts.
Place all ingredients in large bowl, add herbs and
toss. Makes one generous salad
SALSA SALAD
2 large red tomatoes
1 large yellow tomato
2 stalks celery
2 large leaves of chard
6 small beet green leaves
1/2 medium onion
1/3 cup finely chopped red cabbage
2 large cloves garlic
1/3 cup cut summer squash
1 cup cucumber
Herbs of choice: oregano/basil, cilantro
1 Tablespoon of lemon juice
Cayenne or jalapeno pepper
Cut large tomatoes in
bite-sized pieces and place In a large mixing bowl.
Add: cabbage and celery finely chopped, cut summer
squash, cucumber, thinly-sliced red onion. Break
spinach and beet greens in small pieces. Toss
ingredients and add lemon juice, herbs, and dashes of
cayenne pepper or finely-diced jalapeno pepper.
Finely chop garlic and add to mixture. Toss again.
Let sit 1 hour before eating.
VEGETABLE GARDEN
SALAD
4-5 large, red leaf lettuce leaves
4-5 large, romaine lettuce leaves
6-8 pieces of chicory leaves
6 stems of parsley
1/2 cucumber
1/2 zucchini
1/2 summer squash
3 radishes
1 tomato
1 small onion or 2 scallions
Fresh herbs (basil, marjoram, tarragon, etc.)
optional
Break lettuce into
bit-sized pieces in your favorite salad bowl. Add
parsley and fresh herbs to taste. Grate, finely chop,
or dice cucumber, zucchini, and summer squash. Slice
onion and radishes as garnish, along with tomatoes.
Serves 1 or 2.
For variety, we also
add finely shredded cabbage, sweet potato, fresh
corn, chopped asparagus, or broccoli and cauliflower
florets to our salads. For an extra surprise, we
sometimes add sunflower seeds or nuts (soaked
overnight). Most vegetables eaten raw are a tasty,
healthy addition to any salad.
GOLDEN MEDLEY
2 Cups buttercup squash, shredded
2 Cups butternut squash, shredded
1 Cup carrots, shredded
1/2 Cup yellow pepper, shredded
1/2 Cup red pepper, shredded
1 small onion, shredded
1/2 Cup lettuce, chopped (optional)
Herbs of choice
Combine shredded
vegetables in a large mixing bowl, tossing gently.
Add lettuce and herbs of choice. Serve with
mayonnaise or salad dressing. Serves 1-2.
FAVORITE COLESLAW
1/2 large cabbage
2 or 3 carrots
1 cucumber
1 zucchini
1 summer squash
2-3 broccoli florets
2-3 cauliflower florets
1/2 green pepper
1/2 red pepper
1 small onion
herbs
Finely shred or grate
vegetables in a large bowl, using a food processor or
electric grater. Dice or shred onion and add to
mixture. Top with kernels of corn. Garnish with herbs
of choice. Serve with a healthy mayonnaise or salad
dressing. Serves 2-3. Other vegetables can be added
or substituted as desired.