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Raw Salads & Sides

Green Apple and Celery Salad

Serves:  8 servings

Ingredients:
1/4 cup fresh lemon juice

1/4 cup Dijon mustard

5 teaspoons honey

2/3 cup extra-virgin olive oil

1 large bunch celery with leaves

2 large Granny Smith apples, peeled, quartered, cored; each quarter cut into 2 wedges, then thinly sliced crosswise into triangle shapes

3/4 cup walnuts, toasted, chopped

Preparation:

1. Whisk first 3 ingredients in small bowl to blend. Gradually whisk in oil. Season vinaigrette with salt and pepper.

2. Trim celery leaves and chop enough to measure 1 cup. Thinly slice stalks on deep diagonal. Place celery pieces in bowl of cold water. (Vinaigrette, celery leaves, and celery pieces can be prepared 1 day ahead. Cover separately and refrigerate.)

3. Drain celery; pat dry with paper towels. Combine celery, celery leaves, apples, and walnuts in large bowl. Add vinaigrette and toss to coat. Season salad to taste with salt and pepper.

Israeli Salad

Ingredients:
3 tomatoes

3 cucumbers

1/4 onion

olive oil

lemon juice (squeeze fresh)

salt and pepper

Directions:
1. Chop the vegetables into reallllly small pieces.

2. Add lemon juice, little olive oil, and salt and pepper.

Fall Pear Salad

Ingredients:

1 head of green leaf lettuce, roughly chopped

2 small pears, small dice

1/4 cup currants

1/4 cup slivered almonds

Dressing:

1/4 cup fig vinegar

3 tablespoons dijon mustard

1 teaspoon real maple syrup

1/4 cup olive oil

Pinch of salt and pepper

Directions:

1. Combine all ingredients.

2. Toss well to coat with dressing (start with half the dressing and add more as needed) and serve!

Winter Salad

From Everyday with Rachel Ray

Ingredients:

1 finely chopped garlic clove

2 teaspoons raspberry jam

1 1/2 teaspoons grainy mustard

1 1/2 teaspoons apple cider vinegar

3 tablespoons extra-virgin olive oil

5 packed cups torn kale leaves

2 cups shredded beets

2 tablespoons salted, roasted pumpkin seeds

1 cup thinly sliced radishes

Directions:

1. In a large bowl, combine 1 finely chopped garlic clove, 2 teaspoons raspberry jam, 1 1/2 teaspoons grainy mustard and 1 1/2 teaspoons apple cider vinegar. Whisk in 3 tablespoons extra-virgin olive oil.

2. Add 5 packed cups torn kale leaves and toss to dress. Sprinkle with 2 cups shredded beets and 2 tablespoons salted, roasted pumpkin seeds; season with salt and pepper.

3. Toss once to distribute, then top with 1 cup thinly sliced radishes.

Warm Chickpea and Arugula Salad

Ingredients:

1 Tbs. plus 1 tsp. olive oil, preferably extra-virgin

1 medium onion, finely diced

1 1/2 stalks celery, thinly sliced on diagonal

4 medium cloves garlic, minced

2 (15-oz.) cans organic chickpeas, rinsed and drained

1 bag of organic wild arugula (or any salad green)

13-oz. can artichoke hearts in water, drained and quartered

8 oil-packed sun-dried tomatoes, drained and thinly sliced 1/4 cup)

2 to 4 Tbs. low sodium vegetable broth

1/2 tsp. salt, or more to taste

3 Tbs. fresh lemon juice

1 1/2 tsp. minced fresh rosemary

1/4 tsp. freshly ground pepper

Directions:

1. In medium skillet, heat 1 tablespoon oil over medium-low heat. Add onion and celery and cook, stirring often, until softened, about 8 minutes.

2. Add garlic and cook, stirring, 2 minutes. Stir in chickpeas, artichoke hearts, tomatoes, broth and salt and cook, stirring occasionally, until mixture is warmed through and flavors have blended, about 4 minutes.

3. Remove pan from heat. Stir in lemon juice, rosemary, pepper and remaining 1 teaspoon oil. Taste and add more salt if necessary. Serve over arugula.

Summer Detox Salad

Serves 4-6 

Ingredients:

1 bunch of fresh spinach, cleaned and chopped

Handful of chopped dandelion greens

Sprouts (any kind will work)

Raw pumpkin seeds

1 avocado, sliced

1 grapefruit

¼ cup olive oil

2 tablespoons raw apple cider vinegar

1 teaspoon of honey, preferably raw

Sea salt

Fresh ground black pepper

Directions:

1. Supreme your grapefruit – remove skin and cut out grapefruit segments.  Save membrane and peels to squeeze juice for dressing.

2. Begin building your salad – layer spinach, dandelion greens and sprouts.  Add grapefruit segments and avocado slices.

3. Drizzle salad dressing over salad and finish by sprinkling pumpkin seeds.  Feel free to add a piece of fish, veggie burger or chicken on top for a complete meal.

To make salad dressing:

1. Squeeze grapefruit membrane and peels into a bowl.

2. Add in honey and whisk.

3. Drizzle olive oil and whisk all ingredients together.

4. Season with salt and pepper.

Spiced Sweet Potato Fries 

Recipe from IIN grad Terry Walter’s Clean Food cookbook
Serves 6

Ingredients:

3-4 sweet potatoes or yams

1 tablespoon extra virgin olive oil

Tablespoon balsamic vinegar

1 tablespoon maple syrup

2 teaspoons cinnamon

Coarse sea salt

Directions: 

1. Preheat oven to 400 degrees.

2. Wash potatoes and remove blemish spots and dried ends. Slice into sticks and place in large bowl.

3. Drizzle on remaining ingredients and toss to distribute evenly.

4. Spread coated potatoes in single layer on cookie sheet and bake 10 minutes.

5. Remove from oven, flip slices and bake another 10-20 minutes or until tender and browned (cooking time will vary depending on thickness of potato slices). Serve hot & enjoy!

Smashed Chickpea Salad

Inspired by ‘wichcraft

Ingredients:

1 15-ounce can chickpeas, drained and rinsed

2 tablespoons pitted, halved and very thinly sliced black olives

1 tablespoon finely chopped red onion

1 tablespoon chopped fresh parsley

Zest and juice from half a lemon (if you’ve got one of those sad, juiceless lemons, use both sides for juice)

Couple good pinches of salt

A few grinds of black pepper

A few glugs of olive oil (the original is quite oily, like bread-soaking oily, I went a little lighter. Both ways are delicious)

Directions:

1. Mix everything but the olive oil in a small to midsize bowl.

2. Very lightly smash the chickpea mixture with the back of a fork or a potato masher. You’re not looking for a hummus-like puree but something closer to a coarse chop with a few smaller bits to hold it together.

3. Add the glugs of olive oil, mix it lightly and enjoy.

This is also awesome as a sandwich on toasted bread, and it needs nothing else on it. If you want to spice it up a little then here are some suggestions: spicy greens (watercress or baby arugula), tahini dressing and roasted red pepper.  YUM!

Balsamic Glazed Onions

Ingredients:

1 large red onion

Extra virgin olive oil

Good quality balsamic vinegar

Salt and pepper

Directions:

1. Preheat oven to 350 degrees.

2. Slice red onion into thick rounds trying to keep all the rings intact.  Place rounds directly on large baking sheet or on foil lined sheet if you prefer.  Do not overlap.  Drizzle with olive oil, balsamic and sprinkle S & P.

3. By hand rub the dressing in, flipping the onions (while keeping them together) to ensure an even coating.

4. Roast for 20-30 minutes or until crisp and tender.  I like to serve mine on top of fish or grains or really with anything (they’re also nice for company)!

Quinoa and Bean Salad with Mango

Ingredients:
1 mango, peeled and cubed

1 red bell pepper, seed and diced

1 cup chopped scallions

1 cup chopped cilantro (I have made this with and without, your choice)

2 tbsp red wine vinegar

1 tbsp mirin

2 tbsp grapeseed oil

Sea salt to taste

2 cups cooked quinoa

15 oz cooked black beans

Directions:

1. Fold everything together

2. Allow to sit in the refrigerator for a few hours so the flavors meld.

Miso Pesto

Servings: 2-6
Time: 5 minutes

Ingredients:

3 cups of fresh basil, parsley, cilantro, spinach or a combination

2 garlic cloves

1/4 cup extra virgin olive oil

1/4 cup toasted walnuts, pumpkin seeds, pine nuts or slivered almonds

1 tablespoon of miso (red or sweet white)
Directions:

1. Place all ingredients in a food processor fitted with a steel blade and blend until smooth.

2. Bring to room temperature before serving.

Massaged Kale Salad with Apples and Almonds

Serves 4-6

Ingredients:

About 3-4 generous cups washed and chopped kale (Lacinato or Dinosaur kale works great in this recipe)

1 tbsp olive oil (or more as needed)

Juice of 1 lemon

½ large carrot, shredded directly into salad

¼ cup cranberries

½ cup raw almonds, chopped

1 tbsp hemp seeds

½ apple, finely diced

½-1 tsp cumin

½-1 tsp turmeric

Sea salt

Fresh ground black pepper

Directions:

1. Cut lemon in half and pre-measure and prep spices (you’ll need them ready to go after massaging).

2. Pour 1 tbsp (more if needed) of olive oil over kale, and sprinkle with sea salt. With clean hands, “massage” the kale so that all of the oil is coating it and it begins to wilt.

3. Squeeze lemon juice and seasonings and continue to massage the kale.

4. Toss in remaining ingredients and mix. Taste and adjust seasonings as desired.

Kelp Noodle Salad with Peanut Miso Sauce

Ingredients:

1 package Kelp Noodles (Sea Tangle is a popular brand)

½ cup cucumbers, thinly sliced or julienned

½ cup carrots, thinly sliced or julienned

½ cup peppers, any color, thinly sliced or julienned

Sauce:

2 tsps miso paste

1 tbsp tamari or soy sauce

1 tbsp toasted sesame oil

3 tbsp nut butter, peanut butter works great

½ cup water to thin

Dash of white pepper

1 tsp of Sriracha or chili flakes, optional if you want it spicy

Directions:

1. Rinse the noodles according to package directions

2. In a large bowl mix all the dressing ingredients with a whisk until blended well.

3. Add noodles and chopped veggies to dressing and toss well for a couple of minutes to combine.  Taste and adjust seasoning if necessary.  Enjoy!

Cuban-Style Roasted Sweet Potatoes

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 60 minutes

Servings: 4

Ingredients:

3 large sweet potatoes, peeled and quartered (about 3 lbs)

4 tbsp. of extra-virgin olive oil

Fine sea salt to taste

Freshly ground black pepper to taste

2 large garlic cloves, minced

3 tbsp. of fresh lime juice

2 tbsp. of chopped fresh parsley

Directions:

1. Heat the oven to 400

2. Line a baking sheet with parchment paper and set aside.

3. Place the sweet potatoes in a medium bowl

4. Toss with 2 T of the oil and season to taste with salt and pepper

5. Spread the potatoes on the prepared baking sheet

6. Roast until they can be easily pierced with a knife but still offer some resistance, about 35 minutes

7. Let cool for 15 minutes or so

8. Transfer the potatoes to a large bowl

9. Toss with garlic, lime juice, parsley, and remaining 2 T of oil

10. Adjust the seasoning to taste with salt and pepper

11. Serve warm or at room temperature

Creamy Cilantro Dressing

Ingredients:

1 can coconut milk (whole fat)

3-4 T extra virgin olive oil

1 cup raw cashews or pine nuts

Juice of 1-2 fresh lemon

2 (or more) cloves garlic

1 bunch fresh chopped parsley

1 bunch fresh chopped cilantro

Dirty sea salt and pepper to taste

Directions:

Simply combine all the ingredients in a blender or food processor and voila! Delicious salad dressing! Pour it over your greens for a yummy, happy belly salad!

Cauliflower and Parsnip Mash

Ingredients:

1 apple

3 parsnip bulbs

1 head of cauliflower

1 teaspoon butter

salt and pepper, to taste

Directions:

1. Cut up the apple, parsnips and cauliflower into bite size pieces.

2. Put them into a steamer and steam for 12-15 minutes until very soft.  Test with a fork, if it goes through with ease, they are done.

3. Transfer cauliflower, parsnip and apple to a food processes, add butter, salt and pepper and blend until smooth.

Light and Simple Salad

Prep Time: 5 minutes

Yield: 4-6 servings

Ingredients:

4-6 large handfuls of mesclun salad mix

1/4 cup roasted sunflower or pumpkin seeds

6 red radishes, thinly sliced

Directions:

1.  Toss all ingredients.

2.  Serve with the dressing of your choice.

Variations:

Add grated carrot, thinly sliced cucumber or celery.

Carrot and Raisin Salad

Prep Time: 5 minutes

Yield: 4 servings

Ingredients:

1 pound carrots, grated

2/3 cup raisins

1 1/2 cups orange juice

1 tablespoon freshly grated ginger root

Directions:

1.  Soak raisins in orange juice for 1 hour (overnight is fine).

2.  Mix all ingredients in a bowl and marinate for 1 hour or overnight.

Sprout Salad

Prep Time: 10 minutes

Yield: 4 servings

Ingredients:

1 cup mung bean sprouts

1 cup alfalfa or radish sprouts

1/2 cup each daikon and carrots, cut into matchsticks or grated, mixed with a pinch of salt

1 bunch watercress or arugula, washed and chopped

Dressing:

2 tablespoons tahini

1 tablespoon umeboshi paste

2 tablespoons lemon juice

1 tablespoon mellow white miso

Directions:

1.  Prepare carrots and daikon with salt and let sit while you prepare the rest of the ingredients.

2.  Wash the sprouts well.

3.  Combine the dressing ingredients.

4.  Mix the vegetables with the dressing and serve.

Tricolor Salad With Creamy Raspberry Dressing

Prep Time: 10 minutes

Yield: 2 cups, serves 4

Ingredients:

2 Belgium endives or white part of curly chicory

1 radicchio

1 bunch arugula

Dressing:

1 package Mori-Nu silken tofu or 10 ounces silken tofu

4-6 tablespoons raspberry jam

2 tablespoons canola oil

3 tablespoons raspberry or umeboshi vinegar

1/4 cup water

1/2 teaspoon sea salt

Directions:

1.  Wash and dry salad greens. Arrange them over the individual salad platters.

2.  Combine dressing ingredients in a blender and process until smooth.

3.  Drizzle dressing over the greens and serve.

Minty Fresh Cucumber Salad

Prep Time: 10 minutes

Cooking Time: 30 minutes

Yield: 4 servings

Ingredients:

2 cucumbers

1 green apple

1 handful fresh mint

1-3 pinches of sea salt

juice of 1/2 lemon

Directions:

1.  Peel stripes on the cucumbers.

2.  Thinly slice the cucumbers and apple – the thinner the better!

3.  Rub the salt into the slices.

4.  Finely chop the mint and mix it into the salad.

5.  Press gently for 30 minutes

6.  Add the lemon juice and serve garnished with a few whole mint leaves.

Note:

You can rinse the salt off if you want to, after pressing. You don’t need to press this salad. You can let it sit and marinate for an hour instead—just use a little extra salt.

Broccoli Rabe

Prep Time: 5 minutes

Cooking Time: 10 minutes

Yield: 4 servings

Ingredients:

1 bunch broccoli rabe

2 cloves garlic

2 tablespoons olive oil

2 tablespoons water

Pinch of sea salt

Directions:

1.  Wash broccoli rabe and cut stems into 1-2 inch pieces.

2.  Warm oil in pan and add garlic; sauté for a few minutes.

3.  Add broccoli rabe and sea salt, then sauté for about 3 minutes.

4.  Add water, cover and allow to steam for about 2 minutes. Check for desired tenderness.

5.  If needed add a bit more water and allow to steam for a few more minutes.

Variations:

Serve with freshly grated parmesan cheese.

Collards with Dill and Parsley

Prep Time: 5 minutes

Cooking Time: 10 minutes

Yield: 4 servings

Ingredients:

1 bunch collard greens

1 cup fresh chopped dill

1 cup fresh chopped parsley

2 tablespoons olive oil

1 teaspoon black pepper

pinch of sea salt

Directions:

1.  Wash collards, cut stems off and chop into small pieces and put aside. Stack leaves and roll them up, as you would a sushi roll, then slice from the end to create long strips.

2.  Warm oil in a pan with black pepper, and add stems, sautéing for a few minutes.

3.  Add collard greens and sea salt, then sauté for about 3 minutes.

4.  Add water, cover and allow to steam for about 3-4 minutes, then remove from heat.

5.  Add chopped dill and parsley, toss well and allow to sit uncovered for a few minutes, then serve.

Variations:

Mix the juice of a lime and a dash of cayenne. Toss with the greens for a little extra kick!

Avocado-Basil Dressing

Adapted from “How to Cook Everything,” by Mark Bittman (Wiley, 2008)

Prep Time: 5 minutes

Yield: 1 cup

Ingredients:
1 avocado

1/2 cup fresh basil leaves

1 clove garlic

Juice of one or more limes

1/4 cup olive oil

Salt and freshly ground pepper.

Directions:

1. Put all ingredients in a mini food processor or blender and purée until smooth  add a few drops of water if you like a thinner dressing.

Burdock & Carrot Kinpira

Kinpira refers to a Japanese cooking style of braising vegetables, typically root vegetables, and often a combination of carrot and burdock. Burdock is a tenacious root that’s especially good for your liver and blood. It’s often available in farmers’ markets in the fall. If you can’t find burdock, any combination of hearty vegetables will work-try carrots, parsnips and onions, or even carrots and beets.

Prep Time: 20 minutes

Yield: Serves 4

Ingredients: 

2 tablespoons of avocado, unrefined sesame or vegetable oil, plus more if necessary

1 burdock root, peeled and cut into thin matchsticks (thinly slice on the bias, line up the pieces like soldiers and cut crosswise), kept in a bowl of cold water if you’re not cooking it immediately

2 large carrots, peeled and cut into thin matchsticks as per the burdock

about 2/3 cup prepared dashi or water

1 1/2 tablespoons soy sauce

1 1/2 tablespoons mirin

1 tablespoon agave nectar (or sugar)

one 1″ knob of ginger, peeled and grated

1 teaspoon toasted sesame seeds

Directions: 

1. Heat the oil in a large frying pan over high heat. Drain the burdock and add it to the pan.

2. Cook, stirring constantly, for 5 minutes.  Adjust the heat so that it’s high enough for the burdock to sizzle, but not so high that it scorches. Add a bit of oil, if necessary, to keep the burdock from sticking.

3. After 5 minutes of stir-frying, add the carrot and enough dashi or water to come half way up the vegetables (about 2/3 cup, depending on the size of your pan).

4. Bring the mixture to a boil, stir in the soy, mirin and agave, cover with a drop lid (a lid that’s slightly smaller than the pan so that it sits directly on top of the vegetables), and turn the heat to low and cook for 15 minutes.

5. Remove the lid, turn the heat to high and cook until the vegetables are glazed, about 2 minutes.

6. Put the kinpira on a plate and squeeze over the grated ginger-essentially you are ‘seasoning’ the kinpira with the ginger juice. Sprinkle with toasted sesame seeds and serve warm or at room temperature.

Cabbage Salad with Mustard Vinaigrette

Gourmet Magazine – March 1999

Prep Time: 5 minutes

Chill Time: 30 minutes – 2 hours

Yield: Serves 6

Ingredients:  

1 1/2-pound piece white or green cabbage

1/2-pound piece red cabbage

1/21/3 cup packed fresh flat-leafed parsley leaves

1 1/2 teaspoons Dijon mustard

Directions:

1. Cut cabbage into thin shreds and chop parsley.

2. In a small bowl whisk together mustard, vinegar, and salt until combined. Whisk in oil in a slow stream, whisking until emulsified.

3. In a large bowl toss together cabbage, parsley, vinaigrette, and salt and pepper to taste until combined. Chill salad, covered, at least 30 minutes and up to 2 hours.

2 1/2 tablespoons red-wine vinegar

3/4 teaspoon salt

5 tablespoons extra-virgin olive oil

Cauliflower and Parsnip Mash

Ingredients:

1 apple

3 parsnip bulbs

1 head of cauliflower

1 teaspoon butter

salt and pepper, to taste

Directions:

1. Cut up the apple, parsnips and cauliflower into bite size pieces. Then put them into a steamer and steam for 12-15 minutes until very soft. Test with a fork, if it goes through with ease, they are done.

2. Transfer cauliflower, parsnip and apple to a food processes, add butter, salt and pepper and blend until smooth.

Creamy Tahini Kale

By Alexis Wolfer

Ingredients:

1 Bunch kale, stems removed and chopped

2 shallots, diced

1 TBL coconut oil or olive oil

1/3 c. tahini

2 TBL balsamic (or umeboshi) vinegar

3 TBL Tamari

1 cup filtered water

Sesame seeds, optional

Directions: 

1. Blend tahini, vinegar, tamari and water together in a blender until smooth. Set aside.

2. Heat oil in a skillet over medium heat. Sauté shallots until translucent. Add kale and tahini sauce.

3. Cover and steam for 5 minutes, stirring occasionally. Do not overcook.

4. Top with Sesame seeds, if desired.

Crispy Crunchity Salad

Yield: Serves 2-4

Ingredients:

1/3 cup tamari (wheat-free for gluten sensitive folks)

2 tablespoons rice wine vinegar

2 tablespoons maple syrup (agave nectar works too)

1 tablespoon toasted sesame oil

2 tablespoons olive oil plus 1 teaspoon

4 large pieces of your protein of choice, chopped (tofu, tempeh, faux chicken, etc.)

1 teaspoon soy sauce (or tamari if you want the whole dish to be wheat-free)

1/2 head red cabbage, shredded into thin strips

1/2 head white cabbage, shredded into thin strips

1/2 cup carrots, shredded

1/2 cup sliced almonds, toasted

2 tablespoon sesame seeds, toasted

1/2 lemon

Salt and pepper, to taste

Directions: 

1. In a small mixing bowl, combine the tamari, rice wine vinegar, and maple syrup. Whisk in the sesame oil and set aside.

2. In a pan, heat the olive oil on high. Add to the pan your choice of protein and the soy sauce (or tamari), then stir-fry until crispy on the outer edges. Set aside to cool.

3. In a large mixing bowl, combine the red cabbage, white cabbage, and carrots. In a small pan, add 1 teaspoon olive oil and toast the almonds and sesame seeds.

4. Toss the almonds, seeds, and protein into the cabbage bowl. Toss in the tamari, rice wine vinegar, and maple syrup mixture, and add salt and pepper to taste. Squeeze in the lemon and toss everything together.

5. Set in the fridge to cool for approximately one hour.

Cuban Style Roasted Sweet Potatoes

Prep time: 15 minutes

Cook time: 45 minutes

Yield: 4 servings

When you make my Cuban Sweet Potatoes recipe, use the lighter colored sweet potatoes and not the orange ones – though the orange ones are pretty for holidays. I think the white ones give a better flavor to this recipe. 

Ingredients: 

3 large sweet potatoes, peeled and quartered (about 3 lbs)

4 tbsp. of extra-virgin olive oil

Fine sea salt to taste

Freshly ground black pepper to taste

2 large garlic cloves, minced

3 tbsp. of fresh lime juice

2 tbsp. of chopped fresh parsley

Directions: 

1. Heat the oven to 400

2. Line a baking sheet with parchment paper and set aside.

3. Place the sweet potatoes in a medium bowl

4. Toss with 2 T of the oil and season to taste with salt and pepper

5. Spread the potatoes on the prepared baking sheet

6. Roast until they can be easily pierced with a knife but still offer some resistance, about 35 minutes

7. Let cool for 15 minutes or so

8. Transfer the potatoes to a large bowl

9. Toss with garlic, lime juice, parsley, and remaining 2 T of oil

10. Adjust the seasoning to taste with salt and pepper

11. Serve warm or at room temperature

Green Tara Broccoli Slaw

Ingredients: 

One package of broccoli slaw (Organic shredded broccoli and carrots from Trader Joes’s)

1 cup sliced grape or cherry tomatoes

1/2 cup sunflower seeds

2 handfuls of arugula

Dressing:

1/2 cup of Tahini (add more if you like more)

1 tbls tamari sauce

2 tbls sesame oil

handful of chopped mint

lemon juice (of 1 lemon)

splash of amino acid

1 tbls apple cider vinegar

olive oil to desired consistency

sea salt and cracked pepper

Directions:

1.  Combine Dressing ingredients and stir or shake well

2.  Combine Salad Ingredients in a large bowl.  Pour dressing over salad and toss to combine.