SALADS
Salad Days
Long before contemporary diet wars, a fellow named Maximilian De Loup wrote “The American Salad Book,” a classic described as “The most complete and useful collection of salad recipes ever brought together.” Click here for a plethora of salads.
Dr. Uma‘s Rainbow Salad
An ingredient for every color in the rainbow, just like Dr. Uma’s personality, it shines light and health on everyone! Click here to make this delicious salad.
Nurse Kathleen’s Roasted Carrot and Quinoa Salad with Feta and Mint
Holy Schmoley, this is one taste bud ticklin’ salad made by Nurse Kathleen. Let the delicious healing begin! Click here to make Nurse Kathleen’s amazing salad.
Krauty Kale Ceasar
This recipe is from Firefly Kitchens, a regular at our metabolic health and nutrition symposiums. The kraut adds just the right amount of tang to brighten and lighten the creamy Caesar dressing. Click here to try this scrumptious recipe.
Dr. Uma‘s Fruit Salad
Two words: rainbow fruit. Click here for this two fruity salad.
Dietitian Leslie’s Quick Bean Salad
The beauty of this recipe is that you don’t really have to measure anything. You simply prep and combine ingredients in a bowl and enjoy. And because it has protein (beans and cheese), healthy fats (olive oil and cheese), and fiber (beans and bell pepper), it’s a complete meal all on its own! Click here for beany fun!
Curried Quinoa Salad
A flavorful alternative to traditional quinoa salad, this curried quinoa salad is perfect for entertaining. Serve it fresh or make it ahead of time and refrigerate for best results. Click here to find out more.
Waldorf Salad
Combine the tangy flavors of cranberry kraut and crème fraîche with walnuts in this delicious Waldorf Salad. Click here to find out how.
Dr. Uma‘s Avocado Garbanzo and Red Onion Salad
Introduction
One of the best parts of traveling to new places is enjoying the local cuisine and trying new flavors. This is a recipe I created, recalling a wonderful trip to beautiful Ecuador a few years ago. I did my best to recollect the sumptuous flavors I experienced, tasting a delicious appetizer salad served with lunch one day during the trip.
Ingredients
- 3 ripe avocados, chopped
- 1/2 medium-sized red onion, chopped
- 1 15-oz can of garbanzo beans, drained
- 1/2 tsp black pepper
- 1/4 cup freshly squeezed lemon juice
- 3-4 tablespoons extra virgin olive oil
- Salt to taste
- Cilantro, chopped, as garnish (about a quarter cup)
Preparation
Throw all the ingredients in a large mixing bowl. Toss and then serve alone or on a bed of baby spinach leaves.
Dietitian Leslie’s Slaw
Introduction
Dietitian Leslie makes this slaw all the time. It comes from Bakesale Betty, which is located in North Oakland’s Temescal District. Their famous coleslaw meets the general nutritional guidelines, is easy to make, and is tasty to eat.
Ingredients:
1 tbsp Dijon mustard
3 tbs red wine vinegar
1/2 tsp salt
1/2 cup extra virgin olive oil
1 small red onion, thinly sliced
1/2 cup red wine vinegar
1 half green cabbage core and outer leaves removed; sliced very thin
1/4 cup parsley, chopped
2 whole jalapeño chiles cut in half lengthwise; sliced crosswise
1/2 cup cilantro chopped
1/2 tsp salt
Preparation
Make the vinaigrette: Mix the Dijon, red wine vinegar, and salt in a small bowl. Whisk in olive oil.
In a small bowl, cover sliced onions with red wine vinegar, allowing to macerate for 5 minutes.
Drain off the vinegar, discard and add onions to a medium mixing bowl along with cabbage, parsley, jalapeños, cilantro, salt, and enough vinaigrette to moisten.
Combine all ingredients and adjust seasoning.
Source: http://numnums.com/recipes/930/bakesale-betty-s-coleslaw
Nurse Kathleen’s Vietnamese-ish salad
Introduction
By no means, authentic, this Vietnamese-ish salad is tasty and colorful. It can be used as a slaw as well.
Ingredients
- Approx 4-6 cups shredded napa and/or purple cabbage (I like a half head of each)
- 2-3 shredded carrots
- 1 shredded daikon radish
- 2 thinly sliced green onions
- 1 regular or 2 small Persian style cucumbers cut into thin rectangular strips like matchsticks
- 1 red bell pepper sliced
- Chopped cilantro and mint – the more the merrier
- Optional: 1-2 Jalapenos thinly sliced
- Optional: Seeds such as hemp, sunflower, pumpkin for extra protein
Peanut sauce dressing:
- ½ cup peanut butter (no sugar or oils added)
- 1 tbsp toasted sesame oil
- 2 cloves of garlic, minced or grated (with a Microplane zester or grater)
- 2 tbsp soy sauce or tamari
- 2 tbsp rice vinegar
- 4-6 tbsp water to thin to your liking
Instructions
Chop and toss the salad materials. This will keep in the fridge undressed for several days. Toss with dressing when ready to eat.