Category: salads

chopped salad

Tons of Veggies Chopped Salad

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This chopped salad you won’t be able to stop eating. All the colors and flavors of the chopped veggies provide a rainbow of nutrients that support your microbiome, immune system and help to reduce inflammation.

The recipe comes together quickly when you use a food processor. Just be sure to use short pulses so the veggies don’t get too small.

The dressing is olive oil based, which is healthy if you use a good quality olive oil. I recommend the olive oil shops where you can see the date the oil was pressed. Look for a date within six months for quality flavor and benefits.

You could use your favorite dressing as well. Just get these veggies into your body and they will benefit you in multiple ways. This delicious, chopped salad is perfect for picnics and family gatherings. Let me know if you try it!

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Tons of Veggie Chopped Salad

Bright and crunchy chopped salad filled with a variety of veggies and tossed in a garlic dressing. Perfect for a family gathering or picnic.
Prep Time30 minutes
Course: Salad
Cuisine: American
Keyword: broccoli, cabbage, cauliflower, peppers, spinach, tomatoes, zucchini

Equipment

  • food processor

Ingredients

  • 1/2 small cabbage
  • 1/2 head cauliflower
  • 1 stalk of broccoli
  • 2 cups zucchini, rough chopped
  • 2 cups spinach
  • 2 stalks of celery cut lengthwise then crosswise into dice
  • ¼ cup red onion diced
  • 1 red or yellow bell pepper diced
  • 1 tomato diced, seeds removed

Dressing:

  • 1 cup olive oil
  • ¼ cup Bragg’s or coconut aminos
  • 1 tsp lemon juice
  • 1 Tbsp cider vinegar
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • 1 clove garlic
  • 2 Tbsp red onion diced

Instructions

  • Use a food processor to chop cabbage, broccoli, cauliflower, zucchini and spinach. Fill processor container with one kind of vegetable and use very quick tapping pulses to chop. If you hold down the button rather than tap, the vegetables will chop too fine. Pour chopped veggies into a large bowl. Repeat.
  • Prepare celery, onion, pepper, and tomato by dicing with a chef knife. Add to the mixing bowl.
  • Blend the dressing ingredients until smooth, pour ½ over chopped veggies, mix to coat and add more if needed to coat all the veggies. Store any leftover dressing in the fridge for 5 days.
  • The dressing can be whisked together instead of blending, but blending creates a creamy dressing, which I prefer, but whisking it together works as well.
green goddess dressing

Green Goddess Dressing

Chef KimLeave a Comment on Green Goddess Dressing

Oh my, this green goddess dressing is one of the best! Dressings are one of the easiest things you can make that can be a boon for your health. That is if you eat a lot of salads.

Store bought dressings are old, who knows how long they have been sitting. The oils used in shelf-dressings are low quality and have often gone rancid, which does harm in your body. They also have more ingredients, since they need stabilizers and sugar and gums to increase their shelf-life. Ingredients that do not bring any benefit to you.

Make a dressing once a week and dress your salads with high quality ingredients that elevate your salads to superfood status. Give this one a try.

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Green Goddess Dressing

Creamy tangy and full of love and good things for you. You might just want to drink it.
Prep Time15 minutes
Course: Salad
Cuisine: American
Keyword: avocado, cilantro, parsley
Author: Chef Kim

Equipment

  • 1 blender

Ingredients

  • 1/2 cup cold pressed, good quality olive oil look for a pressed date within 6 months.
  • 1/2 cup fresh lemon juice
  • 1 bunch parsley chopped
  • 1 bunch cilantro chopped
  • 1/4 cup hemp seeds
  • 1 clove garlic
  • 1/2 avocado, pitted and peeled
  • 3 chives chopped
  • 1/2 tsp salt
  • 1/2 cup water

Instructions

  • Put everything in your blender and puree on high for about a minute. Scrape the sides of the container and blend again until smooth and creamy.
  • Store in a tight sealed jar in the fridge. Will keep for a week.

 

edamame quinoa salad

Edamame Quinoa Salad

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If you want a refreshing salad that’s not your typical lettuce salad, give this edamame quinoa salad a try. It is full of plant protein and goodness that will fill you up and satisfy the tastebuds. The light lemon and olive oil dressing adds a brightness and tang that will encourage you to take another bite.

Quinoa and edamame are complete protein sources, and the peas add even more plant protein for a whopping 17g per serving. In the spring, I swap the peas for asparagus to change up the flavor a little and get in variety.

When making this salad, you can use precooked quinoa, if you do batch cooking. If you need to cook quinoa, just allow it to cool before tossing with the dressing. This prevents the dressing from being completely absorbed by the warm quinoa.

This edamame quinoa salad is a perfect picnic salad! Be sure to tag me on Instagram if you try it and let me know how you like it.

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Edamame Quinoa Salad

Edamame, peas and quinoa come together in this bright and tangy salad that packs in 17g of protein per serving. Great as a picnic salad!
Prep Time15 minutes
Cook Time30 minutes
Course: Salad
Cuisine: American
Keyword: edamame, quinoa
Servings: 4
Author: Chef Kim

Ingredients

  • 1 cup dry quinoa
  • 2 cup water minus 1 tablespoon
  • 1 cup peas
  • 2 cups peeled edamame
  • 1 cup cucumber diced
  • ½ cup radish sliced
  • 3 scallions sliced
  • 1 ½ tablespoons dill weed
  • 1 cup fresh flat leaf parsley chopped
  • ½ cup sliced almonds

Dressing

  • 1/3 cup olive oil
  • Zest of lemon
  • 1/3 cup fresh lemon juice
  • 1 tsp Dijon mustard
  • ½ -1 tsp sea salt
  • Pepper to taste

Instructions

  • Rinse quinoa and place in a pot with water and pinch of salt. Bring to a boil, cover, lower heat and simmer for 10 minutes. Turn off heat, keep covered and let sit for 5 minutes, then uncover and fluff with a fork. Let cool.
  • Blanch the peas and edamame in boiling water for a few minutes until bright green, rinse under cold water.
  • Place cooled quinoa in a bowl, add blanched peas, edamame, cucumber, radish, scallions, dill, parsley and almonds and toss.
  • Stir the dressing ingredients together in a separate bowl and pour over salad, tossing well to coat. Adjust the salt and lemon to your liking.
cabbage kraut

Easy Cabbage Kraut

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Get probiotic rich kraut for a little time in the kitchen.Supporting your gut microbiome by eating probiotic rich foods like this kraut is a simple step to better health.

This recipe is just cabbage kraut, but you can add any other vegetables and herbs you’d like to make a variety of flavors.

Try a variety of vegetables and herbs and see if you have a favorite. I like this with dill and adding in cauliflower or bock choy. Onions add a depth of flavor and hot peppers add a kick.

Making your own kraut is much cheaper than buying the raw kraut in the produce department. You can get about half a gallon from a large cabbage, whereas the 16 oz jars can cost up to $15.

Set aside a little time to make this and you’ll be supporting your gut health and actually start to feel better!

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Easy Raw Kraut

Tangy, crispy and probiotic rich kraut for topping your favorite salad, avo toast or by the forkful.
Prep Time30 minutes
Fermenting time7 days
Course: Side Dish
Keyword: cabbage, ferment, Kraut
Yield: 24
Author: Chef Kim

Equipment

  • 2 quart canning jars
  • 1 large mixing bowl

Materials

  • 2 lbs. green or red cabbage 1 large head or 2 small
  • 4 tsp. sea salt

Instructions

  • Rinse cabbage and remove the outer leaves. Slice thinly, with either a knife or the shredding attachment of a food processor. You may slice it thin or thick, but the key is making it uniform in size.
  • Place shredded cabbage in a large metal or glass bowl. Sprinkle with salt. Massage salt into the cabbage; it will start to release water. Continue massaging until you have quite a bit of water and cabbage starts to soften. This might take a few minutes, and it does require some arm and hand muscles!
  • Using a large glass jar, press cabbage into the container. Do this slowly, with just a cup or two at a time so you can really press down. You want to compact the cabbage as much as possible to eliminate air bubbles and release more water.
  • Once all of the cabbage is in the jar, place something heavy on top (like another jar filled with water) to weigh it down. Press down hard until water covers the cabbage. Ideally, you want at least 1 inch of water on top.
  • Cover jar with a cloth and secure it with a rubber band.
  • Place the jars on a plate or rimmed baking pan and allow jars to sit on the counter or in a cupboard, for a range of 2-6 weeks. The cabbage will start to bubble and may leak over the edges, this is normal.
  • Check the cabbage every few days, push any floating cabbage back under the brine. After a week taste the cabbage. It should be tangy. If any of the cabbage has turned dark and begun rotting, you can scoop that out and make sure the remaining is under then brine. If some mold appears on the top, it is normal, just remove an inch of the cabbage and eat what is underneath.
  • Once it reaches the tanginess you like, remove cloth and top with a lid and refrigerate. Enjoy small servings.

Notes

You can ensure better composition of probiotic organisms by adding a probiotic powder to the cabbage and salt when you begin the process.  Some probiotic pills will not be active for fermentation, so it is a trial with what you have, or use this one.
The time it takes to ferment the cabbage and reach the desired taste will be affected by the temperature. It takes longer in cooler environments and shortens when it's hot.

Versatile Mushroom Sauce

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This mushroom sauce can be used in a variety of ways and adds so much flavor to anything you mix it with. It might be the cure for bland vegetables or for those who don’t think vegetables taste good. Try it and see!

Try this as a gravy over mashed potatoes or air fried potatoes, tossed with a mixture of roasted vegetables, mix it with green beans and baked for a casserole, use as a white sauce for pasta or zucchini noodles, or thin it out with broth to make a soup. Get your creative hat on and try this in new ways.

The base of the sauce is steamed cauliflower with onion and garlic and cashews to add extra creaminess. Seasonings and herbs ramp up the flavor and the marinated mushrooms add that umami element that is so satisfying.

I hope you enjoy and find many uses for this delicious sauce.

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Mushroom Sauce

Creamy and full of flavor, dairy and gluten free
Prep Time30 minutes
Course: Side Dish
Cuisine: American
Keyword: cashew, cauliflower, cream sauce, gravy
Servings: 6
Author: Chef Kim

Equipment

  • blender

Ingredients

  • 2 cups sliced mushrooms
  • 1 tablespoon coconut aminos
  • 3/4 cup cashews soak for 1 hour
  • 1/2 head cauliflower florets aboout 4 cups
  • 1/2 cup onion
  • 2 garlic cloves sliced
  • 1 tablespoon white miso
  • 1/2 teaspoon onion powder
  • 1 teaspoon each thyme and rosemary
  • 1 teaspoon salt
  • 1/2 teaspoon ground pepper
  • pinch cayenne
  • 1 1/2 cups unsweetened almond or oat milk

Instructions

  • Soak the cashews in water to cover for 1 hour, drain and rinse.
  • Combine the sliced mushrooms and coconut aminos in a bowl and toss, set aside.
  • Steam the cauliflower and onion until fork tender.
  • Transfer steamed cauliflower and onion to a blender, add the cashews, garlic, miso, herbs and spices. Start to blend on low, slowly add the milk and then turn up the speed and blend until completely smooth.
  • Transfer to a pan and add the mushrooms. Warm gently over medium low heat.
  • Use immediately or store and reheat, add more milk to thin if needed.

Notes

*This sauce is great over broccoli, pasta, potatoes and can be used to make green bean casserole, just toss with beans and top with crispy onions and bake.
white bean salad

Artichoke White Bean Salad

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This artichoke white bean salad takes on a Mediterranean flare and makes a nice summer meal.

Use low salt canned beans and canned or frozen artichokes, not marinated in oil. Beans are filling and provide much needed fiber and complex carbohydrates along with vitamins and minerals. Artichokes are known for their detoxing qualities, but also provide vitamin C, potassium, fiber and folate.

In the summer when it is hot, you don’t really want to cook. Making this meal salad can be done without adding heat; you just combine the ingredients and enjoy.

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White Bean Artichoke Salad

Mediterranean flavors combine in a quick and easy salad
Prep Time15 minutes
Course: Salad
Cuisine: Mediterranean
Keyword: artichokes, white beans
Servings: 4
Author: Chef Kim

Ingredients

  • 2 cups Cannellini beans or Chickpeas cooked
  • 2/3 cup Artichoke Hearts from the can, drained, chopped or frozen, thawed
  • 2/3 cup Cherry Tomatoes halved
  • 1/3 cup Red Onion sliced
  • 1/3 cup Parsley finely chopped
  • 2 2/3 tbsps Extra Virgin Olive Oil
  • 2 2/3 tsps White Wine Vinegar
  • Sea Salt & Black Pepper to taste
  • 1/4 cup feta cheese optional

Instructions

  • Add all of the ingredients to a large bowl and mix to combine. Divide evenly between bowls or onto plates and enjoy!
lentil and corn salad

Lentil and Corn Salad Bowl

Chef KimLeave a Comment on Lentil and Corn Salad Bowl

If you are looking for an easy summer meal that is light and satisfying, this lentil salad bowl may be for you. It’s made with lentils, you can make a batch or use canned lentils if it’s hot and you don’t want to add heat to your house or you just don’t have time to cook lentils. I like to make extra when cooking beans and lentils and then portion out two cups into bags and freeze. Then I always have some on hand.

For the corn, you can use frozen, thawed or I like raw corn cut from the cob. Yes, you can eat raw corn, it’s crispy and sweet. I tend to stay away from canned corn and use frozen if I don’t have fresh.

Add colored bell peppers to get a variety of antioxidants, red onion, tomatoes and avocado and you are ready to go.

Whisk together the dressing ingredients and toss. For a twist on flavor, blend the dressing ingredients with a couple spoonsful of salsa.

Easy, satisfying and delicious! Let me know if you give it a try or tag me in a post.

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Lentil and Corn Salad

quick, easy and satisfying salad, perfect for warm summer nights
Prep Time20 minutes
Course: Main Course, Salad
Cuisine: American
Keyword: corn, lentil
Servings: 4
Author: Chef Kim

Ingredients

  • 2 cups Lentils, brown or green cooked and rinsed or use canned
  • 2 cups Corn thawed frozen or cut from cob
  • 2 Red Bell Pepper diced
  • 2 Tomato medium, diced
  • 1/2 cup Red Onion finely chopped
  • 2 Avocado chopped
  • 1/4 cup Extra Virgin Olive Oil
  • 1/4 cup Lemon Juice
  • 2 Tbs Parsley very finely chopped
  • 2 Garlic clove, small, minced

Instructions

  • Divide the lentils, corn, pepper, tomato, red onion, and avocado between four bowls or plates.
  • To a small jar add the oil, lemon juice, parsley, and garlic and shake well until combined. Pour the dressing over the salads, mix well and enjoy!
strawberry chickpea salad

Strawberry, Rhubarb and Chickpea Salad

Chef KimLeave a Comment on Strawberry, Rhubarb and Chickpea Salad

Add moreAre you looking for a yummy sweet and satisfying salad that is easy to throw together? I got you. Spinach or mixed greens, topped with strawberries, pecans and chickpeas and drizzled with a strawberry rhubarb dressing hits the spot.

If you really like the tang of rhubarb, finely dice a 1/4 cup and toss that in the salad in addition to using it in the dressing.

Don’t make salad too complicated. These simple ingredients provide, protein, fiber and carbs for a satisfying lunch, light dinner or side. Give it a try and let me know how you like the tangy dressing. Add more honey to your liking.

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Strawberry and Chickpea Salad

Sweet strawberries, crispy pecans, and filling chickpeas tossed with spinach and topped with a strawberry rhubarb dressing.
Prep Time20 minutes
Course: Main Course, Salad
Cuisine: American
Keyword: chickpea, pecans, rhubarb, spinach, strawberries
Servings: 3

Ingredients

  • 1 cup Strawberries sliced, divided
  • 1/2 cup Rhubarb chopped
  • 2 Tbsp Balsamic Vinegar
  • 2 Tbsp Extra Virgin Olive Oil
  • 1 Tbsp Raw Honey more to taste
  • 1/2 tsp Sea Salt
  • 4 cups Baby Spinach
  • 2 cups Chickpeas cooked or 1 can, rinsed
  • 1/2 cup Red Onion thinly sliced
  • 1/2 cup Pecans

Instructions

  • Add half of the strawberries, rhubarb, balsamic vinegar, oil, honey, and salt to a small blender and blend until smooth.
  • Divide the spinach, remaining strawberries, chickpeas, red onion, and pecans evenly between bowls. Add the dressing on top and enjoy!

Aquafaba Mayonnaise

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When you run out of mayonnaise, whip up this quick aquafaba mayonnaise and see how fresh and good mayo can be. It is so much better than those that have been sitting on the grocery store shelves.

The oil you use will be the biggest flavor you taste, so be sure you like the oil you use. Lightly flavored olive oil or the oils that are infused with other flavors would also make yummy mayo flavors for salads and sandwiches. Cold pressed nut oils would work as well. Use what you like.

If you are not wanting to use a lot of oil, there is a recipe for cashew mayonnaise found here.

Let me know what you think if you give it a try.

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Aquafaba Mayonnaise

This is a light tasting, dairy, nut and animal free mayonnaise that is easy to make.
Prep Time15 minutes
Course: Side Dish
Cuisine: American
Keyword: avocado oil, chickpea water
Servings: 2 cups
Author: Chef Kim

Equipment

  • blender or immersion stick blender

Ingredients

  • 1 cup avocado or grapeseed oil
  • 3 T of chickpea water this is called aquafaba
  • 1 tsp Dijon mustard
  • 1 T lemon juice or cider vinegar
  • ¼ tsp sea salt
  • Pinch cayenne powder

Instructions

  • Add all the ingredients to a wide mouth pint jar or leftover jar that has a large enough hole to fit the blender tip into.
  • Let the oil settle to where you can see the layers in the mixture.
  • Insert blender to the very bottom of the jar and turn on high. Blend without moving the tip until you see the oil begin to emulsify and the creamy mayo climb up the sides of the jar.
  • When there is just a little oil left on the top of the white creamy mayo, gently lift the blender and blend moving up and down until all the oil is emulsified and no longer visible.
  • Do not blend at the top or Mayo will fly. Keep the tip just below the surface until done.
  • Keep refrigerated.
  • To make this in a regular blender, add the chickpea water and all the other ingredients except for the oil, to the blender.
    Start the blender on low, and slowly drizzle in the oil while the blender is running. Do this through the opening in the lid of the blender. Blend until creamy. Transfer to a jar for storage.

Notes

Aquafaba is the strained liquid from a can of chickpeas.
The aquafaba can be substituted with almond milk.
Light olive oil, infused olive oil and cold pressed nut oils will also wok well.
waldorf salad

Picnic Waldorf Salad

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This Waldorf salad is ready for a picnic! It is sweet, crunchy and satisfying when it’s warm outside. What makes this Waldorf salad especially good for picnics is that the mayo used doesn’t have eggs, which can make it more susceptible to spoiling.

Making your own mayonnaise results in a better tasting salad. The store-bought kind don’t come close to the flavor of freshly made mayo. In this recipe I typically use the cashew mayo included, but you can also try this nut free vegan mayo.

For the salad, combine fresh crispy apples and grapes, chop some celery and add some crunch with your favorite nuts or seeds. They can be swapped out to your liking. Then stir in the mayo of your choosing and you’re done. Quick and delicious.

This recipe comes from way back in 2011 when I had finished my Raw Chef training and started teaching raw food classes. Let me know if you try it.

waldorf salad
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Waldorf Salad

Crispy, quick and delicious salad, perfect for a picnic.
Prep Time30 minutes
Course: Salad
Cuisine: American
Keyword: apples, celery, grapes, nuts, seeds
Servings: 4
Author: Chef Kim

Equipment

  • blender

Ingredients

Cashew Mayonnaise

  • 1 cup cashews soaked for 2 hours, drained
  • 6 tablespoons purified water
  • 1 ½ tablespoons lemon juice
  • 2 pitted dates
  • 1 teaspoon onion powder
  • pinch pepper
  • 1 teaspoon salt
  • 3 tablespoon olive oil mild flavor
  • ½ teaspoon garlic powder

Salad

  • 2 large apples, diced
  • 1 cup celery, chopped
  • 1 cup grapes, sliced
  • 1/2 cup walnuts or other nut or seeds
  • 6 tablespoons cashew mayo
  • 2 tablespoons lemon juice
  • 1 tablespoon sweet hot mustard

Instructions

For Cashew Mayonnaise

  • Soak cashews for two hours or to do a quick soak, add boiling water to cover cashews and soak for 30 minutes. Drain.
  • Add all the ingredients for the mayo, except the oil, to blender and blend until smooth.
  • Scrape down sides and add oil, blend again until completely emulsified. Store in sealed glass jar in refrigerator.

For the Salad

  • Cut fruit and celery and add to a mixing bowl.
  • In a small bowl, whisk together the mayo, lemon juice and mustard. Pour over salad mixture and toss well to coat.
  • Store refrigerated for three days.