The Everything Salad Book (24 page)

1. In a large bowl, combine the cabbage, apple, and pineapple.
   

2. In a separate small bowl, whisk together 2 tablespoons of the pineapple juice with the cider vinegar, olive oil, and tahini. Pour over cabbage and apples, tossing gently to coat.
   

3. Drizzle with agave nectar, again tossing to coat.
   

4. Cover and chill for at least 30 minutes before serving, and toss with sunflower seeds.
   

PER SERVING

Calories:..........194

Fat:..........11 g

Protein:..........2 g

Sodium:..........18 mg

Fiber:..........3.5 g

Carbohydrate:..........25 g

If you have a favorite family coleslaw recipe, there's no need to give it up when eating vegan. Just use a store-bought or homemade vegan mayonnaise or dressing. Whatever recipe you use, coleslaw works best if it sits for several hours to soften up the cabbage, so make this recipe in advance if possible. The night before would be best.

For a little more kick add ¼ teaspoon mustard powder. Add more oil as needed when making the cashew butter to ensure creamy results.

1. Add cashews and oil to a food processor and process until smoothed into butter. Scrape cashew butter from processor into a small bowl. Add mayonnaise into bowl. Mix well.
   

2. Combine cabbages, carrot, onion, and radish in a large mixing bowl. Sprinkle the salt onto the shredded vegetables and mix together.
   

3. Pour on the apple cider vinegar, black pepper, and the cashew mayonnaise and mix everything together.
   

PER SERVING

Calories:..........254

Fat:..........20 g

Protein:..........2.5 g

Sodium:..........373 mg

Fiber:..........1.5 g

Carbohydrate:..........16 g

There are numerous health and beauty benefits associated with apple cider vinegar (ACV). Whole books have been written about it, the most famous being
Apple Cider Vinegar: Miracle Health System
by natural health pioneer Patricia Bragg. The unpasteurized brands by Bragg or Spectrum are recommended.

Garnish this light and spicy salad with fresh cilantro or a slice of mango. Serve it as a side to any filling bean, meat, or rice dish with a Southwest flavor.

1. Whisk mango juice, oil, pepper sauce, paprika, red pepper, and salt together in a small bowl. Whisk until salt dissolves and oil is emulsified.
   

2. Add cantaloupe and red onion to a large mixing bowl. Pour dressing over salad. Toss well to mix and coat. Cover salad and let chill in refrigerator for 15 minutes. Remove bowl from refrigerator, toss salad gently to mix, and serve.
   

PER SERVING

Calories:..........291

Fat:..........27g

Protein:..........1.5 g

Sodium:..........97 mg

Fiber:..........1.5 g

Carbohydrate:..........11 g

Making your own chipotle pepper sauce is an easy way to save money and find the perfect recipe for your taste buds. Mix 1 cup of your favorite vinegar, 4 teaspoons of chipotle puree, a pinch of garlic powder, pinch of sugar, and a pinch of salt in a bottle. Shake the bottle to mix and adjust to taste. Chill in refrigerator to let flavors develop.

Serve this dish as a salad, or dice up the ingredients into tiny bits and serve it as a dip with tortilla chips.

1. Add avocado, cabbage, jack cheese, and onions to a large salad bowl. Toss gently to mix.
   

2. Place the chipotles and adobo sauce in a small bowl. Carefully mince the chipotle into tiny bits. Use a small spoon or whisk to mix the lime juice, salad dressing, and sour cream into the bowl. Mix until fully blended.
   

3. Pour chipotle dressing over salad. Toss gently to mix and coat. Cover and chill for up to 12 hours before serving or serve immediately. Sprinkle with Cheddar garnish before serving.
   

PER SERVING

Calories:..........406

Fat:..........34 g

Protein:..........10 g

Sodium:..........392 mg

Fiber:..........7 g

Carbohydrate:..........20 g

Chipotle peppers are smoked red jalapeño peppers with a mild bite and rich flavor. The peppers are often packaged with adobo sauce, a mix of vinegar, tomato sauce, and spices. The sauce adds extra flavor to the chilies, as well as absorbing the chilies' flavor, which means it's useful for spreading a hint of the spice throughout the dish.

Pickled banana peppers add a hint of sweet and tangy flavor to this spicy salad.

1. Whisk together the lemon juice, black pepper, chipotle pepper, white pepper, and salt in a small bowl. Whisk the oil into the bowl. Set bowl aside.
   

2. Gently toss the grape tomatoes, plum tomatoes, bell peppers, banana peppers, and cilantro together in a large salad bowl.
   

3. Drizzle oil dressing over the mixture. Toss gently, but mix well. Serve alone or on a bed of shredded lettuce. Serve immediately or chill up to 24 hours before serving.
   

PER SERVING

Calories:..........136

Fat:..........12 g

Protein:..........2 g

Sodium:..........162 mg

Fiber:..........2.5 g

Carbohydrate:..........9 g

To make the dish ahead of time, mix the corn and dressing only. Chill the salad until needed, up to 36 hours, and mix in the Parmesan up to 30 minutes before serving.

1. Whisk the salad dressing, paprika, chili powder, black pepper, chipotle pepper, and cumin together in a large mixing bowl. Mix well.
   

2. Drain the liquid from each can of corn. Empty the kernels into the mixing bowl. Mix well to coat each kernel with dressing.
   

3. Sprinkle Parmesan over salad and toss to mix. Serve immediately and store leftovers in fridge.
   

PER SERVING

Calories:..........121

Fat:..........4.5 g

Protein:..........3.5 g

Sodium:..........201 mg

Fiber:..........2 g

Carbohydrate:..........20 g

Corn is native to South America and has been used by man for thousands of years. The difference between basic corn and sweet corn is the sugar and water content, which is much higher in sweet corn than it is other types of corn, including dent, flour, and flint varieties.

This salad looks magnificent as a centerpiece on the table during summertime. Use seasonal fruit of your choice to make variations.

1. In a large bowl, combine the lemon juice, black salt, cilantro, and sugar. Mix well.
   

2. Add the papaya, mango, kiwi, and strawberries, and gently toss. Chill for about 30 minutes, then serve.
   

PER SERVING

Calories:..........40

Fat:..........0 g

Protein:..........1 g

Sodium:..........292 mg

Fiber:..........2 g

Carbohydrate:..........10 g

Pickled banana peppers give this recipe a mix of tangy, sweet, and spicy flavors that stand out against the mellow iceberg lettuce.

1. Chop banana peppers into bite-size pieces and place in large salad bowl. Add lettuce, bell peppers, and celery to bowl.
   

2. Drizzle dressing over salad and toss well to coat. Add olives to salad and toss well to mix. Serve salad immediately, as leftovers do not keep well.
   

PER SERVING

Calories:..........126

Fat:..........12 g

Protein:..........1.5 g

Sodium:..........265 mg

Fiber:..........1.5 g

Carbohydrate:..........5 g

You can spike up this mild salad with a pinch of red chili powder. If you cannot find taro, try yams or sweet potatoes.

1. Place the taro roots and potatoes in a pot with enough water to cover; boil for 15 minutes until just fork-tender. Drain and let cool.
   

2. Cut the taro and potatoes into cubes and place them in a large bowl. Add the lemon juice, black salt, and cilantro to the bowl and mix well. Serve immediately.
   

PER SERVING

Calories:..........88

Fat:..........0 g

Protein:..........1.5 g

Sodium:..........296 mg

Fiber:..........2.5 g

Carbohydrate:..........20 g

Also known as dasheen, taro is a member of the tuber family. The starchy root is toxic if eaten raw, so it's important to always cook the root thoroughly before adding it to any dish. Use gloves to peel away the hairy, thick outer skin to reveal the nutty-flavored flesh. Make sure to boil the root until it's soft all the way through to ensure it's fully cooked.

The yogurt must be prepared a day in advance, but after trying this recipe, you will never want just lemon on your shrimp again!

1. Prepare the yogurt the night before by mixing together the yogurt and zest in a small bowl, then cover and refrigerate overnight.
   

2. Wilt the greens in a steamer, place in a bowl, and chill immediately (this can be done the night before).
   

3. Butterfly the shrimp by cutting them down the center, almost but not completely through, and then pushing down the halves to form a butterfly shape. Place the shrimp in a bowl and coat with the garlic, oil, and pepper. Grill or broil until just done, about 1 minute per side (they should turn white and pink and be firm to the touch).
   

4. Place the greens in mounds on serving plates and add the shrimp. Dollop lemon yogurt on top of the shrimp. Sprinkle with the olives and garnish with the lemon slices.
   

PER SERVING

Calories:..........69

Fat:..........2.5 g

Protein:..........7 g

Sodium:..........106 mg

Fiber:..........2 g

Carbohydrate:..........6.5 g

Traditional Caesar salads are based on romaine lettuce drenched in fattening Caesar dressing and topped with Parmesan cheese. Make these modest modifications and you'll enjoy all of the flavor with less fat.

1. Cut chicken into cubes.
   

2. In a small bowl, blend Caesar dressing and green pepper sauce.
   

3. In a large bowl, combine lettuce, chicken, croutons, and dressing.
   

4. Sprinkle with cheese and serve.
   

PER SERVING

Calories:..........483

Fat:..........8.5 g

Protein:..........94 g

Sodium:..........281 mg

Fiber:..........2.5 g

Carbohydrate:..........9 g

To shred a soft or semisoft cheese, pop it in the freezer for about 30 minutes before grating to make it easier to handle. It also won't stick to the grater or the counter as much.

The light curry taste gives this crunchy salad a spicy flair without overpowering the other flavors. The salad pairs particularly well with a chicken or beef entrée.

1. Break washed cauliflower florets into bite-size pieces and place in a large salad bowl. Add peanuts and bok choy to bowl.
   

2. Whisk vinegar, curry powder, turmeric, garlic powder, and salt together in a small bowl. Whisk oil into bowl. Drizzle mixture over salad and mix very well. Cover bowl and place in refrigerator. Let salad chill for 30 minutes. Mix well before serving.