RAW SALAD RECIPES

The Vinaigrette
We expect a lot from oil and vinegar dressings, or vinaigrettes, as they're also called.
Even the simplest one is asked to do nothing less than defy the laws of nature.
That's because oil and vinegar don't mix. No doubt you've seen this yourself shake up
a bottle of salad dressing and the two parts come together. But set the bottle down and
in seconds they start to separate again, until all the oil is at the top and all the vinegar
is at the bottom.
The best we can do is encourage them to come together for a little while, which they
will grudgingly do, provided we shake, stir or otherwise mix them up really well.
We call that a temporary emulsion temporary because the oil and vinegar begin to
separate as soon as you stop mixing, stirring or whatever. (An example of a permanent
emulsion, by the way, is mayonnaise, but that's another story.) Here are a few tips and
tricks to help your vinaigrettes turn out perfectly every time.
The Vinaigrette Formula
If you remember nothing else about vinaigrettes, remember this: the magic ratio of oil
to vinegar is 3 to 1. As long as you know that, you won't need to consult a vinaigrette
recipe ever again. Just remember three parts oil to one part vinegar and you'll be all
right. If you get them backwards and do three parts vinegar to one part oil, your
puckered mouth will ensure you don't make that mistake a second time.
So, is this 3:1 ratio set in stone? Yes! OK, actually, it's not. Different vinegars have
different strengths, so the ratio might need to be adjusted somewhat. You also might
want a more tart dressing sometimes, and other times something a little milder. For the
most part, though, the 3:1 ratio represents the vinaigrette sweet spot. Get it somewhere
in the vicinity and you're going to do just fine.
By the way, the best way to test the flavor of your vinaigrette is to dip a piece of lettuce
in, shake off the excess and then take a bite. This will give you a better sense of how
your salad will taste than by tasting the vinaigrette "straight."
The Oils
Generally speaking, any oils labeled "vegetable oil" or "salad oil" are fine for making a
basic vinaigrette. You could also use any light, neutral-flavored oil like safflower, canola
or soybean oil. One of the most common variations is to substitute olive oil for salad oil.
If you do this, make sure you use extra virgin olive oil, not the cheaper, "light" varieties.
When you consider the wide range of flavored oils that are available today, including
such distinctive oils as walnut or avocado, the possible variations on the basic
vinaigrette formula are literally endless.
The Vinegars
The most neutral flavored vinegar is white vinegar, but we wouldn't likely use this in a
vinaigrette. At the very least, use a white wine vinegar. But the flavors and types of
specialty vinegars, like balsamic, sherry or raspberry, are as varied and diverse as can
be. Cider vinegar is made from apples and is a good choice for fruity vinaigrettes.
Balsamic vinegar, sweet, dark and aged in specially treated wooden casks, is one of the

most sublime vinegars you can find. Another interesting choice, especially for Asianflavored vinaigrettes, is rice vinegar, which is made from fermented rice.
The Juices
Lemon juice is a nice component to add to vinaigrettes. It's usually used to complement
and enhance the vinegar, rather than replacing it altogether although a simple
dressing of olive oil and lemon juice drizzled over a fresh summer salad is hard to beat.
For that matter, you can use all kinds of juices in vinaigrettes, not just lemon though
citrus fruits such as lemon, lime and orange juice are used most commonly because of
their high acid content. Orange juice adds sweetness in addition to tartness. Each citrus
fruit has its own unique flavor profile, but the overall vinaigrette formula is the same.
The Seasonings
A simple vinaigrette doesn't need more seasoning than a bit of Kosher salt and ground
white pepper. But minced garlic, onion, shallot and herbs (fresh and dried) are often part
of the mix, along with spices such as black pepper, celery seed, paprika and so on.
Other ingredients, such as mustard or Worcestershire sauce, are not uncommon.
Honey happens to be a great addition to a vinaigrette, firstly because it adds sweetness,
which is nice sometimes to counterbalance the tartness from your vinegar, citrus or
whatever. But also because it helps stabilize the emulsion. A vinaigrette with honey in it
will remain emulsified for a long time certainly longer than it takes to eat a salad.
Honey vinaigrettes are great for presentations, where you don't want the oil and vinegar
separating all over the plate.
Mixing the Vinaigrette
The most effective way of combining the oil and the vinegar is in a blender. If you don't
have a blender, you can combine everything in a glass or stainless steel bowl and just
whisk them together thoroughly. (Just don't use an aluminum bowl the acid in the
vinegar can react with the aluminum, producing a metallic flavor.) You could even seal
the ingredients in a clean glass jar or bottle and shake to combine.
For best results, all your ingredients should be at room temperature when you begin.
The cooler the oil, the more difficult it is to make an emulsion.
Once you've mixed things up, it's nice to let the flavors meld for a while, especially
when you go beyond the basic formula and introduce additional ingredients like minced
onion, garlic, herbs and so on. Ideally, then, you'd prepare the vinaigrette in advance
and then let it sit for anywhere from 1 to 3 hours. Just don't refrigerate it during this
time!
Raw Kale Salad
Ingredients (use vegan versions):
1/2 bunch kale, chopped
2 tablespoons dried cranberries, divided
2 tablespoons pine nuts, divided
1/2 medium tomato, diced, optional
1 tablespoon olive oil
2 tablespoons lemon juice

salt and pepper, to taste

Directions:
1. Divide the kale into two salad bowls. Top each bowl with 1 tablespoon cranberries and
1 tablespoon pine nuts.
2. Add 1/2 the tomatoes to each bowl, if using. In a small bowl, whisk the olive oil,
lemon juice, salt, and pepper.
3. Add more olive oil or lemon juice to taste, if desired.
4. Top the salad with the dressing.
Colorful Raw Cabbage-Grape Salad
Ingredients (use vegan versions):
3 collard green leaves, finely chopped
4 green cabbage leaves, finely chopped
1 avocado
1/2 orange or yellow tomato, sliced
10-12 red grapes
Directions:
1. Add collards and cabbage into a big bowl. Scrape the meat out of the avocado, and
into the salad; mash the avocado into the leaves to create the "dressing."
2. After the avocado is evenly incorporated all over the leaves, lay the tomato over the
leaves. Add a handful of red grapes for garnishing.
The combination of textures, flavor, and color in this salad helps me continue to eat
raw!
Source of recipe: I wrote this recipe when I wanted a salad with all the flavors and
colors.
Makes: 1 serving (1 huge bowl), Preparation time: 4 minutes
Raw Asparagus Salad
Ingredients
1 bunch of thick asparagus, tough ends trimmed
4 cups arugula
1/4 cup chopped parsley
2 tablespoons lemon juice
6 tablespoons olive oil
1 teaspoon Dijon mustard
Salt and freshly ground pepper
3 ounces manchego cheese, shaved

Directions
Using a vegetable peeler, shave the asparagus into long, thin strips and transfer
to a large bowl. Add the arugula and parsley. Gently toss to combine.
2.
In a small jar, combine the lemon juice with the olive oil, mustard, salt, and
pepper; shake to emulsify. Add to the bowl with the asparagus and toss to combine.
3.
Add the shaved cheese and very gently toss. Enjoy immediately.
Serves 4-6.
1.

Raw Camote Tops Salad

Bragg liquid aminos is a sauce made from fermented organic soya beans. Unlike
ordinary soy sauce, it contains no preservatives and other additives. No time to buy
Bragg aminos? Soy sauce will work too.
Serves 3 Prep Time 12 minutes
1 large bundle of camote tops, chopped in small pieces
1 tablespoon fresh tarragon
1 tablespoon fresh sweet basil
a small onion, thinly sliced
7 pieces calamansi, juiced
2 teaspoon raw wild honey
3 teaspoon organic Bragg liquid aminos
2 teaspoon extra virgin olive oilsalt to taste
4 cloves garlic, minced
1 In a large bowl, mix together camote tops, tarragon, basil, and onion.
2 In a small bowl, make the dressingmix calamansi, raw wild honey, Bragg liquid
aminos, and olive oil. Add salt to taste. Stir. Add minced garlic.
3 Pour dressing on the camote tops mixture. Toss and serve.
Greek Salad with Tofu
Ingredients:
Dressing:
1 teaspoon salt
1 teaspoon basil
1/4 teaspoon oregano
1/2 teaspoon black pepper
2 tablespoon wine vinegar
1/4 cup olive oil
Salad:
1 head of lettuce, washed and dried
1 large cucumber, thinly sliced
2 large tomatoes, cut into wedges
1 small/medium red onion, chopped
1/2 cup Greek black olives
16 ounces firm tofu, cut into small cubes

Instructions:
Placed the tofu in a medium bowl. In a separate small bowl, mix together dressing
ingredients. Pour dressing mixture over the tofu and marinate for 60 minutes. Add
cucumbers, tomatoes, onion, and olives to the tofu and toss. Serve over the lettuce.
Asian Coleslaw
Ingredients:
5 tablespoon raw nut butter of choice (or roasted peanut butter)
5 tablespoon oil (safflower, sunflower, or your choice)
5 tablespoon rice wine vinegar
3 tablespoon braggs amino sauce or soy sauce
3 tablespoon brown sugar in the raw
1 1/2 tablespoon garlic, minced
2 tablespoon ginger root, minced
5 cup green cabbage, thinly sliced
2 cup red cabbage, thinly sliced
2 cups napa cabbage
2 large carrots, julienned
2 yellow or red bell peppers, thinly sliced
5 stalks green onions, chopped
3/4 cup fresh cilantro, chopped
Instructions:
In a large bowl, whisk together oil, rice vinegar, peanut butter, soy sauce, sugar, garlic,
and ginger.
In a separate large bowl, mix the green cabbage, red cabbage, napa cabbage, carrots,
bell peppers, green onions, and cilantro.
Toss salad with peanut butter mixture before serving. Serve at room temperature.

Ingredients:

Units: US | Metric

1 large banana
5 strawberries , frozen or fresh
cup blueberries , frozen or fresh
cup frozen orange juice concentrate , or 1/2 cup orange juice
1 -1 cup soymilk or 1 -1 cup rice milk
almonds or cashews or nut butter
flax seed (optional)
wheat germ (optional)

peach , slices (optional)

nectarine , slices (optional)
mango (optional)
guava (optional)
pineapple (optional)

Directions:
1. Toss all ingredients in blender and frappe.
2. You could also add ice for a thicker, colder drink
Achara or Atsara Ingredients:
4 cups grated fresh green papaya
1/4 cup salt
1 carrot, peeled and sliced
1 red bell pepper, sliced into long strips
1 (2 inch) piece fresh ginger root, peeled and sliced
2 green chile peppers, sliced into thin rings
1 (1.5 ounce) box raisins
1 cup white vinegar
1 cup water
1 cup white sugar
1 teaspoon salt
Achara or Atsara Cooking Instructions:
Toss the grated papaya with 1/4 cup salt together in a large bowl; allow to sit for
1 hour.
Drain the liquid from the papaya and rinse thoroughly.
Place the papaya in the middle of a large piece of cheesecloth and squeeze to
drain as much liquid from the papaya as possible.
Combine the papaya, carrot, red bell pepper, ginger, green chile peppers, and
raisins together in a clean large bowl; mix.
Transfer the mixture to clean, dry jars with lids.
Stir the vinegar, water, sugar and 1 teaspoon salt together in a small saucepan;
bring to a boil for 5 minutes.
Pour the vinegar mixture into the jars, making sure the vegetables are
completely submerged in liquid.
Allow the vegetables to marinate in the liquid at least 1 day before using.
Store in refrigerator between uses.

Achara or Atsara Recipe (Filipino pickled green papaya)

Achara/atsara is the Philippine contribution to the world of Asian pickles. There are
many versions, and virtually any vegetable can be used for making achara. Any mention
of achara, though, will most likely evoke thoughts of this type of achara, which uses
green papaya.

Estimated cooking time: 1 hour and 45 minutes

Achara or Atsara Ingredients:

800 g green papaya, grated or julienned

2 medium carrots, grated
1 onion, grated
1 medium red capsicum (pepper), julienned
1 medium green capsicum, julienned
1 c raisins
2 Tbsp salt
Syrup
2 c sugar
1 inch piece ginger, julienned
2 cloves garlic sliced thinly
1/4 tsp freshly ground pepper

Achara or Atsara Cooking Instructions:

In a large bowl, mix the grated green papaya with the salt.
Cover with cling film and leave in the refrigerator overnight.
Meanwhile, the syrup can be prepared by boiling the vinegar and sugar.
When the sugar has dissolved, mix in the ginger, garlic and black pepper and
let simmer for a further 5 minutes.
When ready, rinse the papaya well. Squeeze as much of the water out as
possible by placing the rinsed papaya in a large piece of muslin and wringing
it hard.
Mix in the rest of the vegetables.
Put the vegetable mix into sterilized jars.
Pour in the syrup and remove bubbles by pushing the vegetables down with the
back of a spoon.
Put lid on jar.
If for immediate consumption, the jar can be put in the fridge and it should last
for a week.

 If preserving, put the jars in a cauldron of lukewarm water, making sure the
water level is around 2cm above the jar lids.
Bring to a boil and leave on a rolling boil for around 30minutes.
Leave the bottles in the cauldron, with water, until completely cool. The pop lids
should be flat, meaning a vacuum has been created. Otherwise, repeat the
pasteurisation process. This pasteurised atsara should be good in the jar for a
couple of months.
Refrigerate upon opening.

Kiwi Power Smoothie

Serves 2
Ingredients
2 kiwifruits, peeled and halved
1 banana, peeled
10 strawberries
8 ounces lowfat milk, soymilk, or almond milk
1 tablespoon ground flaxseed
1 tablespoon plain nonfat (preferably Greek style) yogurt
2 tablespoons vanilla protein powder
6 ice cubes (more if thicker shake is desired)
Directions
Add all ingredients to a blender and process until smooth and creamy.

MISO SOUP

Miso soup is the most popular soup in Japan. Typical Japanese-style meals include a
bowl of miso soup. As miso varies in saltiness, adjust the amount of miso to your
preference.
Ingredients:

3 cups dashi soup stock

1 block tofu

3-4 Tbsps miso paste

1/4 cup chopped green onion

Preparation:

Put dashi soup stock in a pan and bring to a boil. Cut tofu into small cubes and add
them to the soup. Simmer the tofu for a few minutes on low heat. Scoop out some soup
stock from the pan and dissolve miso in it. Gradually return the miso mixture in the
soup. Stir the soup gently. Stop the heat and add chopped green onion. Try not to boil
the soup after you put miso in.
Kombu Dashi
Kombu (kelp) dashi is known as Japanese vegetarian stock. It's suitable for nabe (onepot dishes), nimono (simmered dishes), and lots more. The kombu used to make dashi
can be used to make other dishes.
Ingredients:

4 cups of water

8 inch kombu (dried kelp), cut in half

Preparation:
Wipe the kombu with clean cloth. (*Kombu shouldn't be washed.) Put water in a deep
pot and soak the kombu for about 30 minutes. Put on low heat. Just before the water
comes to a boil, remove the kombu. (It's good to use the kombu for cooking other
dishes.) Stop the heat.
*Makes 4 cups