10

EPIC
PLANT-BASED
SALAD RECIPES

@betterfoodguru
 Why does salad have a bad rep?
Odds are that when you hear the word salad, the old American
standard (OAS) comes to mind. The OAS salad is filled with crunchy,
mild flavored lettuce like iceberg, seedy cucumbers, and firm, flavor-
light tomatoes. Also typical are crunchy/salty white croutons with a
creamy dressing or a salty and sweet vinegar dressing. With slight
mainstream twists like onions, raw mushrooms, shredded cheese, or
bell pepper rings, it is no wonder that so few people truly fetishize
salad. People often say to me, "I like salad but I never stay full". That's
because in that old standard there are no proteins, no grains, no fats
and negligible nutrition or fiber to fill you up!! Those salads are
basically water in a bowl with a little sugar. I want to change the
American standard and raise the bar with this salad recipe ebook!

Is salad dressing important for an

epic salad?
Novice salad eaters usually show up for the dressing. When I was a
youngster, I poured the vinaigrette liberally. Although I enjoyed the
salad, it was more of a vehicle for all that salty, vinegary and sugary
dressing. As a chef, I watched people drown their salads in creamy
ranch and bleu cheese dressing which were hundreds of calories per
tablespoon! Considering that most used about 3x the serving
recommendation, the health aspect of salad eating was negated. You
can learn to dress your salad like a pro very easily. First you need a
fat like olive oil, yogurt or nut/seed butter. Add an acid like citrus or
vinegar. Then add some spices like dry Italian seasoning or fresh
herbs like basil, cilantro, dill or mint. Lastly, you can optionally add a
sprinkle of salt, and a sweetener that you use sparingly. The best way
to dress a salad is in a huge bowl where you can toss it all with a
minimum of dressing and keep it light, fresh, delicious and crisp.
 Tips for making the best salads
First, always choose the freshest produce. Nobody likes wilted or
droopy produce In a salad. Save the produce that is on it's last leg
for the soups and stir-fries.
Second, make sure to drain your greens really well. Water is the
enemy of flavor. Same goes for any veggies or pasta going into
your salad. Dry them well.
Third, you need great cooking tools. They make cooking safer,
more efficient and more fun. Below I am providing links to some
of my favorite cooking equipment which will make preparing
salad easier and more enjoyable. They are affiliate links, I earn
commissions with your purchases. Thanks for supporting my work.

Wusthof Chef's Knife

Nothing beats the quality of these extra sharp
and beautiful knives. I have been using these
for almost 3 decades and they make chopping
easy work

Ninja Mini-blender
I am obsessed with this small yet powerful high
speed blender. It's perfect for dressings and
sauces and great for smoothies and shakes too

Wooden Salad Bowl

I really think mixing the salad in a wood bowl
gives the flavor a boost and it makes it look
more beautiful too I love the combo of style
and function
 1
THE BEST
VEGAN
PASTA SALAD

@betterfoodguru
 Best Vegan Pasta Salad

This is the best vegan pasta salad recipe you

will ever try. The dressing is tangy and full of
flavor, the salad is hearty and full of roasted Serves: 5
and garden fresh veggies and chickpeas. Ready in
25 mins

Ingredients:
For Salad 1 tsp smoked paprika
4 cups kale stemmed and chopped 1 tsp olive oil
10 cherry tomatoes halved
1/2 english cucumber seeded, peeled, chopped in For Dressing
half 3 roasted baby bell peppers de-stemmed
16 oz fusilli cooked and cooled 5 kalamata olives
1 tsp olive oil 3 tbsp olive oil
2 tbsp balsamic vinegar
For Roasted Veggies
2 tbsp pomegranate molasses
5 baby bell peppers seeded sliced
1 pinch salt
1/2 head cauliflower florets
1 ea black pepper fresh ground to taste
1 can chickpeas drained
1 pinch salt
1 tsp garlic powder

Instructions:
First, put on water to boil and preheat oven to 400 degrees. Once boiling, cook the
pasta according to package then rinse with cold water, drain and set aside to cool.
Meanwhile, on a sheet pan place cauliflower, baby bell peppers and chickpeas.
Season with salt, garlic powder, smoked paprika, olive oil and toss until well mixed
and cook for 20 minutes.
Then, add the kale to a large bowl, drizzle with 1 tsp olive oil, 1 pinch salt and a few
grinds of pepper and massage by mixing and squeezing gently until you feel the
leaves tenderized.
Next, make the dressing by adding 3 of the roasted baby bells, olives, olive oil,
balsamic vinegar and pomegranate molasses, salt and pepper to a blender and blend
until smooth and creamy.
Last, add tomatoes, cucumbers, roasted cauliflower, the remaining bell peppers,
crunchy chickpeas and the pasta to the bowl of massaged kale. Pour dressing over
and mix.
Serve chilled and eat within 3-4 days for best quality. After pasta salad sits for a day
or two, it can get a bit dry. Toss with a couple more drops of vinegar and oil if it
needs to be refreshed.

Shop Caraway Home

The best non-toxic and non-stick
kitchenwares. You deserve it
 2
MEXICAN
STREET CORN
SLAW SALAD

@betterfoodguru
 Street Corn Slaw

Crunchy, fresh cabbage mixed with

sweet corn, peppers, cilantro and vegan
feta cheese is the perfect combination.
serves 5
You would never knowt this is vegan for Ready in 15
how delicious and creamy the zesty mins
dressing is

Ingredients:
For Salad
For Dressing
1 pound frozen corn thawed
2 tbsp vegan mayo
2 green onions chopped
2 cups red cabbage chopped
1 lime juiced
2 cups green cabbage chopped 1 tsp chile lime seasoning or
4 tbsp vegan feta cheese tajin seasoning
½ red pepper diced 1 pinch salt
½ bunch cilantro chopped

Instructions:
In a large mixing bowl add corn, red and green
cabbage, bell peppers, green onions and cilantro.
In a small bowl make the dressing by combining vegan
mayo, lime juice, salt and chile lime seasoning. Whisk
until smooth.
Add the dressing and vegan feta cheese to the large
bowl and mix until well combined.
Eat with chips, on tacos, over some greens or just in a
bowl.
Enjoy within 3-4 days for best quality

Buy my
cookbook!
 3
KALE &BEAN
SALAD W/TAHINI
LIME DRESSING

@betterfoodguru
Kale& Bean Salad

Delicious fresh salad made with

chopped fresh veggies, canned beans serves 4
and corn. All dressed in a zippy cilantro, Ready in
lime and tahini dressing! 10 min

Ingredients: 2 avocados peeled and diced

1 bunch kale (about 3 cups) stems
¼ cup tahini
removed and shredded
2 limes juiced
1 can black beans rinsed and drained
1 tsp pure maple syrup
4 Persian cucumbers or 1 English
½ bunch cilantro leaves and stems
cucumber diced
chopped
10 cherry tomatoes cut in quarters
2 pinches salt
3 scallions white and green parts diced
¼ cup water
2 cups frozen corn thawed
1 orange bell pepper diced

Instructions:
In a large bowl add kale, peppers, cucumbers,
tomatoes, scallions, corn, beans and avocado.
Make the dressing by blending tahini, cilantro, lime
juice, water, salt and maple syrup in a blender until
smooth.
Pour dressing over the salad and toss until well
combined.
Eat within 3 days.
 4
SIMPLE
VEGAN
KALE CAESAR

@betterfoodguru
Simple Vegan Kale Caesar
This simple vegan kale Caesar salad is
amazing. The creamy cashew dressing is
full of flavor, and tossed with tender
massaged kale it is excellent. The oven- serves: 6
baked smoky chickpeas and homemade Ready in
croutons give it a crispy and crunchy 20 mins
element that is so craveable

Ingredients:
5 cups kale stemmed and chopped ¼ tsp garlic powder
2 cups red cabbage shredded 2 cloves garlic small
15 oz can chickpeas drained 1 cup raw cashews
4 pinch salt divided 1 cup water
¼ tsp garlic powder 1 lemon squeezed
1 tsp smoked paprika 2 tsp dijon mustard
1 tbsp Olive Oil for spraying 2 tbsp hemp hearts
2 cups bread cut in cubes 2 tbsp nutritional yeast

Instructions:
Preheat oven to 400
Make the chickpeas by combining them with a couple sprays of oil,
salt, garlic powder and smoked paprika. Mix well and put on a sheet
pan and bake 20 minutes to get crispy
Make the croutons by combining cubed bread, a few sprays of olive
oil, salt and garlic powder. Bake for 10-12 minutes until crispy
Make the dressing by combining garlic, cashews, water, salt, pepper,
lemon, dijon mustard, hemp seeds and nutritional yeast in a blender.
Blend until smooth.
In a large bowl add the kale and a squeeze of lemon and pinch of salt.
Massage gently until you feel the kale getting tender and then add
cabbage, crispy chickpeas, croutons and half of the dressing. Toss
well and eat within 3-4 days for best quality. Save the other half of the
dressing for your next salad or to refresh this one if not consuming
on day one.
 5
LEMON
POPPYSEED
BLUEBERRY SALAD

@betterfoodguru
 Lemon Poppyseed
Blueberry Salad

This blueberry and lemon poppyseed

salad is really delicious. The serves 4
combination of sweet blueberries and Ready in
creamy lemon poppyseed dressing is 15 min
perfect.

Ingredients:
For Salad
For Dressing
10 brussels sprouts shredded
1 cup plain vegan yogurt
2 stalks celery chopped
1 large lemon juiced
2 cups red cabbage shredded
1 tbsp poppyseeds
1 15 oz can lentils drained
2 tbsp maple syrup
1 cup blueberries washed
½ tsp salt
2 cups kale
black pepper
3 persian cucumbers chopped
½ yellow bell pepper diced

Instructions:
In a large bowl add cabbage, kale, celery, cucumbers, bell
peppers, lentils and blueberries.
Make dressing by combining yogurt, poppyseeds, pure
maple syrup, salt and pepper and whisk until smooth.
Pour dressing over salad and mix well.
Eat within 3 days for best taste.
 6
BALSAMIC
STRAWBERRY
& FETA SALAD

@betterfoodguru
 Balsamic Strawberry &
Feta Salad
This is an easy salad recipe that feels
fancy! Make this one for your next girls
lunch or dinner on the deck with a glass serves: 2
of vino. You must try this! Ready in
10 mins

Ingredients:
2 persian cucumbers chopped
2 tbsp balsamic vinegar
10 strawberries sliced
½ lemon squeezed
8 oz bagged pre-washed baby spinach
pinch salt
¼ red onion thinly sliced
fresh ground black pepper
¼ head red cabbage shredded (about 1
2 tbsp extra virgin olive oil
½ cups)
½ cup vegan feta (or regular)
6 fresh mint leaves julienned

Instructions:
Chop cucumber, slice onion, shred cabbage, and julienne
mint.
Add to large mixing bowl with baby spinach.
Drizzle balsamic vinegar, lemon, olive oil, salt and pepper
then mix with hands or tongs.
Top with chopped avocado, feta and more black pepper.
Serve immediately.
 7
UDON
SALAD W/
PEANUT SAUCE

@betterfoodguru
 Udon Salad w/
Peanut Sauce
This udon salad with peanut sauce has
crunchy and hydrating veggies, tofu and
sweet mango tossed with a tangy, sweet serves: 6
and slightly spicy peanut sauce. It is a Ready in
perfect meal for a hot day or any other 25 min
time you are craving a chilled noodle
dish with tons of flavor.

Ingredients: ½ bunch cilantro chopped

8 oz udon noodles cooked and cooked
For Dressing
2 Persian cucumbers in matchsticks
¾ cup peanut butter
½ bell pepper in matchsticks
½ cup water
2 stalks celery chopped
1 ½ limes juiced
2 cups red cabbage chopped
1 tsp Sriracha
1 carrot peeled and chopped
2 tbsp sweet chili sauce
1 mango peeled and diced
1 tbsp rice vinegar
16 oz block extra firm tofu drained and
1 tbsp tamari soy sauce
cubed

Instructions:
Cook udon noodles according to package, rinse with cool
water, drain and reserve.
To a large bowl add noodles, cabbage, cucumbers, celery,
mango, tofu and cilantro
Make dressing in a small bowl by combining peanut
butter, water, lime, sriracha, sweet chili, tamari and rice
vinegar. Whisk until smooth.
Add dressing to salad bowl and mix until well combined
Enjoy within 3-4 days for best quality
 8
SOUTHWEST
QUINOA
SALAD

@betterfoodguru
 Southwest Quinoa Salad

This loaded quinoa salad with Southwestern

flavors and a creamy tahini lime dressing is
delicious. It is super hearty and full of black serves 6
beans, corn and sweet potatoes. Perfect for a Ready in
dinner salad or a lunch meal prep, this one is 45 min
sure to be a favorite.

Ingredients:
1 cup Cole slaw mix red and green
2 cups quinoa cooked and cooled,
cabbage & carrots
measured after cooking
2 avocados peeled and cubed
2 sweet potatoes peeled and cubed
¼ cup sesame tahini
15 oz black beans canned, drained
2 limes juiced
1 cup frozen corn thawed
¼ cup water
¼ red onion diced
1 bunch cilantro
1 tbsp olive oil
½ tsp salt
¼ Salt and pepper

Instructions:

First, cook quinoa according to boxes instructions and let cool

Then, preheat oven to 400
Next, on a sheet pan spread the sweet potato in a single layer, toss with olive oil and
salt and bake for 25 minutes flipping once halfway
Make the dressing by combining tahini, lime juice, water, salt and cilantro in a blender
and puree until creamy.
In a large bowl add the cloe slaw mix, cooled quinoa, sweet potatoes, avocadoes, corn
and onions.
Last, add the dressing and toss well. Enjoy within 3 days for best quality.
 9
DILL
"PICKLE"
POTATO SALAD

@betterfoodguru
 Dill Pickle Potato Salad

Original and different riff on the classic. This

one is mayo free, egg free and vegan. It's
allergy friendly and easy to make. You will serves 5
love the "quick pickled" cucumbers and Ready in
onions and the sweet and tangy mustard, 45min
vinegar and dill dressing.

Ingredients:
2 pounds yukon gold potatoes 2 tbsp maple syrup
1 large english cucumber sliced thin 2 tbsp olive oil
½ red onion sliced thin according to ¼ tsp salt
your preference 2 tbsp dill chopped
½ lemon squeezed 2 green onions chopped white and
2 tbsp white vinegar green parts
2 tbsp dijon mustard

Instructions:
First boil the potatoes. Add them to a pot whole, with skins on and boil until
fork tender. This can take 15-30 minutes depending on how large the
potatoes are. Pro tip: put the larger potatoes on the bottom and small on top
then cover with water and boil. Once tender, drain water and let cool until ok
to touch without getting burned. Cut in bite sized pieces. Reserve until last
step.
Make the dressing by combining vinegar, dijon mustard, maple syrup, olive
oil, dill, salt and green onions in a small bowl and whisking.
To a large bowl add the cucumbers and red onion. Add ½ the dressing and
toss. Then add the potatoes, the rest of the dressing, a pinch of salt and black
pepper and half a lemon juiced. Toss until well combined.
This salad is good for up to 4 days as the cucumbers and onions get more
pickled with time!

Shop for
Caraway Home
Non-toxic
Kitchen Essentials
 10
ITALIAN
VEGETABLE &
FARRO SALAD

@betterfoodguru
Italian Vegetable Farro Salad

This loaded kale and farro salad has it all. It is loaded

with flavorful Italian veggies like roasted peppers,
sweet cherry tomatoes, artichoke hearts and tangy serves 6
olives. The zippy bell pepper vinaigrette laced with Ready in
oregano will be your new favorite. Enjoy this 1 hour
summer salad at the beach, on a picnic or as a side at
a BBQ.

Ingredients:
2 tbsp red wine vinegar
8 oz dried farro 1 tbsp maple syrup
½ head cauliflower cut in florets ¼ tsp salt
10 baby bell peppers halved ½ tsp oregano
5 baby bell peppers whole For Salad
1 tsp olive oil ½ head dinosaur kale shredded
½ tsp garlic powder 20 cherry tomatoes halved
¼ tsp salt ½ English cucumber cut in rounds
fresh black pepper Few grinds ½ cup calamata and green olives pitted and sliced
2 tbsp olive oil ½ cup artichoke hearts cut small

Instructions:
Cook Farro according to directions then let cool
Preheat oven to 400
On a sheet pan spread cauliflower florets, halved baby bell peppers and whole baby
bell peppers. Spray with olive oil, sprinkle with salt, garlic powder and pepper. Mix
until well coated and bake for 20 minutes. Let cool.
Make the dressing in a blender with the roasted whole baby peppers (remove stems)
red wine vinegar, olive oil, maple syrup, salt and oregano. Blend until smooth and
creamy.
In a large bowl, add kale, cooled farro, roasted baby bells (cut small) roasted
cauliflower, tomatoes, cucumbers, artichoke hearts and olives. Pour dressing over the
salad and mix well.