Making Salad!

Keep a variety of salad components on hand, to create interesting salads.

The salad base - a combination of:

  • Green leaf, red leaf, or romaine lettuce
  • Spinach leaves
  • Small pieces of kale
  • Endive or other “exotic” greens
  • Thinly sliced green or red cabbage

The usual toppings:

  • Carrot, grated or slicedtomatoescucumbers
  • Celery
  • Red or green peppers
  • Radishes

A little more out of the ordinary:

  • Zucchini sproutscauliflower
  • Summer squash
  • Red onion
  • Broccoli
  • Beets, raw grated
  • Avocado
  • Marinated tomatoes
  • Green peas
  • Yellow squash
  • Herbs – parsley, basil

Out there:

  • Snow peas and broccoli stalks, diced
  • Kohirabi
  • Raw corn from the cob
  • Fennel
  • Scallions
  • Jerusalem artichokes
  • Daikon radish
  • Chick peas, kidney beans, chili, crumbled tortilla chips, salsa, hummus
  • Crunchy, flavorful, and nutritional sprinkles:
    • Nuts – Walnuts, almonds, pine nuts . . .ground flax seeds
    • Seeds – Sunflower, pumpkin, sesame . . . green Onion
  • Good Oils – Barlean’s flax or Udo’s Choice homemade croutons

. . .and dressing, of course!

Salad Making Tips

A salad spinner and a food processor (or salad shooter) are really helpful in salad making. Cutting lettuce, carrots, celery, tomatoes, etc. in a food processor really speeds up preparation!

Try serving coleslaw, cut veggies and dip, or other raw veggie dishes in place of green salad on occasion, so you can enjoy variety. Recipes For Life has many great ideas for salad varieties.

Basic Bean Dressing

  • 1 Cup Cooked Beans
  • 1 Tsp. Chili Seasoning
  • 2 Tbsp. Lemon Juice
  • Water

Blend all ingredients. You can really change this recipe up. Try using black, kidney, and/or pinto beans. This is great for Mexican salads!

Tomato Bail Dressing

  • 2 Cups Tomatoes
  • 2 Tablespoons Lemon Juice
  • 1 Green Onion
  • 2 Tablespoons Dried Basil (or Cup Fresh Basil)

Blend all ingredients for 1 minute. Refrigerate in a sealed container to allow flavors to blend. You can also add a pinch of garlic to this recipe for added zip!

Thousand Island Dressing

  • 1 Can Tomato Sauce (16 ounces) to Cup Nayonaise or Vegenaise
  • 2 Tablespoons health food store brand pickle relish
  • 1 Pinch garlic
  • 2 Teaspoons dried onion flakes
  • 1 Cucumber
  • 2 Slices Green Bell Pepper
  • 2 Slices Red Bell Pepper
  • 1 Tablespoon Lemon Juice

Blend all ingredients together until smooth in food processor. Refrigerate in a sealed container. You can play with this recipe. Try adding some parsley or a little celery.

Potato Wedges

  • 8 Large Baking Potatoes
  • 1 Tbsp. Oil (lecithin is best)
  • Herbamare or Celtic Sea Salt (optional)

Cut potatoes into thin slices or wedges. Line cookie sheet with lecithin. Bake in a pre-heated 350 degree oven for approx. 45 minutes. Stir occasionally.

Spicy Black Bean & Rice Soup

  • 1 Diced Onion
  • 1 Diced Green Bell Pepper
  • 1 Diced Red Bell Pepper
  • 4 Ears Corn, Cut off the Cob
  • 3 Cups Cooked Black Turtle Beans
  • 2 Cups Cooked Brown Rice
  • 1 Can Organic Tomato Sauce
  • 1 Can Organic Diced Tomatoes
  • 2 Cups Water
  • 2 Tsp. Mexican Seasoning (approx.)

Steam sauté onions and bell peppers. Stir in the remaining ingredients. Simmer until ready to eat. This is wonderful served with baked corn chips and rice cheese!

Stuffed Sweet Potatoes

  • Sweet Potatoes
  • Chopped Pecans
  • Cinnamon
  • Butter

Bake one sweet potato for each serving. Remember that the longer sweet potatoes are cooked, the sweeter they become! When potatoes are done, slice open with a knife and stir in pecans, cinnamon, and butter. This is almost dessert! Also, try adding a small amount of orange juice for added zip!

Supreme Burritos

  • 1 Diced Onion
  • 1 Chopped Green Bell Pepper
  • 1 Chopped Red Bell Pepper
  • 2 to 3 Ears of Corn, Cut off the Cob
  • 1 Cup Cooked Pinto Beans, Blended
  • 1 Cup Cooked Black Beans
  • Mexican Seasoning to taste

Vegetable Spaghetti

  • 1 Diced Onion
  • 1 Diced Red Bell Pepper
  • 1 Diced Green Bell Pepper
  • 2 Stalks Finely Chopped Celery
  • 2 Shredded Carrots
  • 1/4 Cup Chopped Parsley
  • 1/2 Cup Shredded Squash
  • 2 Cans Organic Diced Tomatoes
  • 2 Cans Organic Tomato Sauce
  • 1 Small Can Tomato Paste
  • 1 Tsp. Each of Basil and Italian Seasoning
  • Herbamare or Celtic Sea Salt (optional)

Wonder Burgers

  • 2 Cups Ground Sunflower Seeds
  • 2 Cups Ground Walnuts
  • 1 Cup Whole Wheat Flour
  • 1 Cup Finely Chopped Celery
  • 1/2 Cup Minced Onion
  • 1/2 Cup Minced Parsley
  • 1 Tbsp. Dried Basil
  • 1 Tbsp. Olive Oil
  • 1 Small Can Tomato Paste

Mix all ingredients and form into patties. Bake at 350 degrees for 10 – 20 minutes on each side. Serve on a whole grain bun.

Super Chili

  • 2 Cups Cooked Kidney Beans
  • 1 Cup Cooked Pinto Beans
  • 1 Cup Cooked Black Turtle Beans
  • 1 Large Onion, Diced
  • 1 Large Green Bell Pepper, Diced
  • 1 Large Red Bell Pepper, Diced
  • 3 Ears Corn, Cut off the Cob
  • 2 Cans Organic Tomato Sauce
  • 2 Cans Organic Diced Tomatoes
  • 2 Tsp. Organic Chili Powder (approx.)

Steam sauté the onion and bell peppers. Add all other ingredients and stir well. Cook on low heat until flavor are blended. Other vegetables, such as shredded carrots or diced celery.

Whole Wheat Tortillas

Steam sauté onion, bell peppers, and corn. Build burritos to you taste. This recipe is really great served with fresh guacamole and salsa!2 Cups Cooked Kidney Beans

  • 1 Cup Cooked Pinto Beans
  • 1 Cup Cooked Black Turtle Beans
  • 1 Large Onion, Diced
  • 1 Large Green Bell Pepper, Diced
  • 1 Large Red Bell Pepper, Diced
  • 3 Ears Corn, Cut off the Cob
  • 2 Cans Organic Tomato Sauce
  • 2 Cans Organic Diced Tomatoes
  • 2 Tsp. Organic Chili Powder (approx.)

Steam sauté the onion and bell peppers. Add all other ingredients and stir well. Cook on low heat until flavor are blended. Other vegetables, such as shredded carrots or diced celery.

Whole Grain Pasta

Steam sauté all veggies. Add tomato products and seasonings. Simmer for several hours. Cook pasta according to directions on package.