Category: Salads

Categories
Salads

Orange Avocado Salad

Orange Avocado Salad

This is our favorite dressing and can be used for almost any salad.

Makes: up to 12 servings as a side, 4-6 servings as a meal salad

Ingredients For Salad

  • Mixed lettuces and greens (include kale and thinly sliced red cabbage)
  • Thinly sliced red onion or green onion
  • Orange, sectioned, with sections thickly sliced
  • Avocado, sliced
  • Sliced roasted almonds

Ingredients For Citrus Vinaigrette (makes 12 Tablespoons)

  • 1/3 cup fresh squeezed orange juice
  • 3 teaspoons orange zest
  • 1 teaspoon Dijon mustard
  • 1 Tablespoon vinegar (apple cider vinegar works well)
  • 2 Tablespoons honey
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 3 Tablespoons extra-virgin olive oil (advanced move: instead of oil, use 3 T. sunflower seeds or nut butter)

Instructions for Dressing

  1. Add all ingredients to a dressing container or jar. Whisk or cover tightly and shake until the dressing is combined. (If using sunflower seeds or other nuts, combine in blender or immersion blender, adding water to thin as needed.) Use immediately or refrigerate for up to 1 week.

Instructions for Salad

  1. Add greens and onions to a bowl and toss with desired amount of dressing.
  2. Top with orange pieces, sliced avocado, and sliced almonds.

Variations: Mix it up by adding any of your favorite ingredients (some suggestions are baked tofu, sliced beets, and sliced hearts of palm).

Categories
Salads

Kale Salad with Peanut Dressing

Kale Salad with Peanut Dressing

This recipe is adapted from a Kale Salad at Houston’s Restaurant (now Hillstone). It is their most requested recipe of all time.  Goes to show you that kale can be extremely desirable!

I prefer lacinato kale (also called Tuscan kale or dinosaur kale) for this recipe.

Difficulty level: easy

Ingredients:

For the vinaigrette: 

  • 5 tablespoons olive oil (or 3 tablespoons olive oil and 2 heaping tablespoons peanut butter)
  • 2 tablespoons toasted sesame oil
  • 3 tablespoons rice wine vinegar (or apple cider vinegar)
  • 1 tablespoon soy sauce
  • 1 1/2 tablespoons honey
  • Dash of cayenne pepper
  • Dash of salt

For the salad: 

  • 4 heaping cups chopped kale (from one small bunch, leaves washed and thick stems removed)
  • 1 cup finely slivered red cabbage
  • ½ cup shredded or grated carrots
  • 1 green onion, slivered
  • ¼ cup chopped fresh mint
  • ¼ cup chopped cilantro
  • 3 Tablespoons chopped roasted peanuts
  • ¼ cup parmesan (or vegan parmesan) cheese
  • Optional: grilled or baked tofu

Instructions:

  1. Mix together the dressing ingredients. If using peanut butter in place of some of the oil, blend together with an immersion blender, adding small amounts of water to thin to dressing consistency.
  2. In a large bowl, toss together the kale, cabbage, carrots and green onions.
  3. Toss the greens with the dressing about 30 minutes before serving, allowing the vinaigrette to soften the texture of the kale.
  4. Right before serving, add the mint and cilantro and toss. Top with the chopped peanuts, vegan parmesan and tofu (if desired).
Categories
Salads

CPK Style Barbecue Salad

SONY DSC

CPK Style Barbecue Salad

The California Pizza Kitchen’s  Barbecue Chicken Salad has always been a favorite – so many flavors and textures! This is a vegan version substituting tofu (or crispy soy strips) for the chicken that really satisfies the craving.

Makes 4 dinner salads

Ingredients:

  • 8 cups chopped lettuce, using a mix of colors and textures
  • 1 cup finely shredded red cabbage
  • 4 medium tomatoes, chopped
  • 2 avocados, chopped
  • 1 can black beans, drained and rinsed
  • 1 cup corn
  • 1 16 oz. package tofu, drained (or 2 cups crispy soy strips)
  • 1 cup BBQ sauce, divided
  • 1 cup vegan ranch dressing (purchased or from sauce section)
  • 4 corn tortillas and avocado oil (or tortilla chips) for serving
  • Chopped cilantro for serving
  • Salt and pepper to taste

Instructions:

  1. Cut the tofu into cubes or slices. Place in a bowl and cover with 1/2 cup BBQ sauce. Marinate for 20- 30 minutes.
  2. Preheat the oven to 400 degrees F. Remove the tofu from the marinade and place on a lightly greased baking sheet. Bake for 15 minutes. Flip tofu and brush with remaining BBQ sauce. Return to the oven and cook for another 10-15 minutes.
  3. Using a small amount of oil in a small frying pan, heat the oil and then toast the corn tortillas, turning when browned. Remove from the pan. Finish toasting all tortillas. Cut into strips with a long chef’s knife or pizza cutter.
  4. Toss the lettuce and red cabbage with ½ of the ranch dressing.
  5. Assemble individual salads by dividing the lettuce mixture onto each plate. Evenly divide and top the salads with the beans, corn, tomato, avocado, and tofu (or soy strips). Drizzle with ranch dressing. Drizzle with a small amount of barbecue sauce. Top with tortilla strips or tortilla chips and chopped cilantro.

 

Categories
Family Friendly Salads Snacks

Cowboy Caviar

SONY DSC

Cowboy Caviar

Cowboy Caviar

An easy crowd-pleaser that takes only 15 minutes to make. This recipe is likely to become a favorite and can be enjoyed in so many ways. Try it with baked tortilla chips, in a warmed tortilla, or over greens or whole grains.

Makes 6-12 servings (lunch/ light meal vs. potluck or appetizer)

Ingredients

  • 2 medium tomatoes, diced
  • 15 oz can black beans, rinsed and drained
  • 15 oz can black eyed peas, rinsed and drained
  • 1 ½ cups frozen sweet corn, thawed
  • 2 ripe avocados, diced
  • ⅓ cup red onion, finely diced
  • 2 tomatillos, diced (optional but recommended)
  • 1 jalapeno pepper seeds removed, finely diced
  • 1 clove garlic, grated (with microplane) or finely minced
  • ⅓ cup cilantro finely chopped

Dressing

  • 1 tablespoon olive oil
  • 3-4 tablespoons fresh lime juice fresh
  • 1 teaspoon honey
  • ½ teaspoon salt, optional
  • ½ teaspoon pepper

For serving, try any of the following

  • Tortilla chips for serving, baked chips preferred
  • Brown rice or other whole grain
  • Warmed tortillas
  • Over greens

Instructions

  1. In a small bowl, whisk together dressing ingredients.
  2. Combine the remaining ingredients, except avocado, in a large bowl. Toss well so that ingredients are well-combined.
  3. Pour dressing over the salad ingredients and toss well.
  4. This recipe can be refrigerated and tastes even better when the flavors have a chance to meld. Before serving, toss well and add the avocado, stirring gently to combine. Taste, adjusting flavors by adding additional lime juice, salt, pepper, or jalapenos to taste.
Categories
Salads Vegetables

Curried Cauliflower & Grains

SONY DSC

Curried Cauliflower & Grains

We all need to get more of the anti-inflammatory spice, turmeric, into our diet and this recipe provides a delicious way to do just that. This dish can be served warm as a side or chilled as a salad.

Ingredients

  • 1 head cauliflower, cut into florets
  • olive oil spray
  • 1/2 teaspoon pepper
  • 2 cups chopped Lacinato kale (or baby kale)
  • 1 cup cooked oat groats (or farro or other grain of your choice)
  • ½ cup cooked chickpeas (optional)
  • 1/3 cup golden raisins (optional)
  • 1/2 cup chopped scallions

Turmeric Dressing

  • 2 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons maple syrup
  • 1 teaspoon turmeric powder
  • 1 teaspoon yellow curry powder
  • 1 clove finely minced or grated garlic
  • 1/2 teaspoon salt or to taste
  • cracked pepper to taste

Optional Garnishes

  • Pepitas (pumpkin seeds)
  • Toasted, sliced almonds
  • Chopped parsley

Instructions

  1. Preheat oven to 400.
  2. Trim leaves off the cauliflower, and cut into florets. Line a rimmed baking sheet with parchment paper and spray generously with oil spray. Place cauliflower on baking sheet and spray the surface with oil spray, stir the cauliflower pieces around to coat and arrange on the baking sheet without overcrowding. Top with a bit of cracked pepper. Roast in the oven, about 30 – 40 minutes, depending on the size of your florets. until tender and golden with some browned areas.
  3. Place the kale, grain, scallions, and optional chickpeas and raisins in a large bowl.
  4. Make the dressing: combine all dressing ingredients in a small bowl.
  5. Once the cauliflower is fork-tender, add to the bowl with the salad ingredients. Pour dressing over and mix until combined. Taste and adjust seasonings.
  6. This recipe is delicious served warm or chilled.

Adapted from FeastingatHome.com

Categories
Salads

Wild Rice Salad with Orange & Pecans

Wild Rice Salad with Orange & Pecans

This is a delicious make-ahead salad, perfect for potlucks or as a Thanksgiving side dish. Barberries are used in this dish but you can substitute other tart dried fruit such as cranberries or chopped apricots.

Makes 6 servings

Ingredients

  • 1 cup wild rice
  • 4 cups water
  • 1 teaspoon orange zest
  • ¼ cup fresh orange juice, from about one orange
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons honey
  • 1½ teaspoons Dijon mustard
  • ¼ teaspoon freshly ground black pepper
  • ¾ cup toasted pecans, roughly chopped
  • ½ cup dried barberries (or cranberries)
  • ½ cup chopped fresh Italian parsley
  • 1 apple, washed, unpeeled and diced
  • ¼ cup roasted and salted pepitas (hulled pumpkin seeds)
  • 2 green onions, thinly sliced
  • Salt to taste

Instructions

  1. In a medium saucepan, combine the rice and 4 cups of water. Bring to a boil, then reduce heat to low. Cover and simmer for 50 minutes, remove from the heat and keep covered off of the heat to steam for an additional 10 minutes. Strain the rice to drain excess water. Cool to room temperature.
  2. In a large bowl, whisk together the orange zest, orange juice, olive oil, vinegar, honey, mustard, and pepper. Add the cooled rice, dried berries, parsley, apple, and green onions. Toss well. Taste and add salt or adjust the seasonings, if desired.
  3. Toss in pecans and top with pepitas just before serving. Can be served chilled or at room temperature.

Adapted from Detoxinista.com

Categories
Salads Snacks

Ceviche Verde

Ceviche Verde

A great refreshing light meal, snack or appetizer.

Ceviche Verde means green ceviche. The original recipe calls for only green tomatillos (they add great flavor!) but I also like to add a handful of chopped red tomatoes for a pop of color.

Makes about 4 snack or appetizer servings.

Ingredients:

  • 14 oz. can hearts of palm
  • ½ cup green olives, sliced
  • 2 tablespoons finely chopped onion
  • 2-3 tablespoons chopped cilantro
  • ½ cup tomatillo, chopped
  • 1-2 limes, juiced
  • 2 teaspoons olive oil
  • 1 jalapeño, finely chopped or sliced (optional)
  • ¼ teaspoon coriander
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt, or to taste
  • 1 medium to large avocado, diced
  • optional: chopped cherry tomatoes and extra cilantro for garnish

 Instructions:

  1. Cut hearts of palm into ½ inch cubes and place in medium bowl.
  2. Add all other ingredients except avocado and stir to combine. Start with the juice of one lime, tasting and adding more if desired. Let rest for 30 minutes to 2 hours for flavors to combine.
  3. Before serving, add diced avocado, stirring gently to combine. Taste and adjust seasonings.  Garnish with tomato and cilantro if desired. Serve with veggie chips or tortilla chips.
Categories
Salads

Chopped Greek Salad

Chopped Greek Salad

This classic Greek salad is absolutely full of flavor. Try our marinated tofu feta recipe – it makes the perfect “cheese” for this salad. And for a more hearty meal, serve with lentil patties (see our mains section). 

Ingredients:

Dressing:

  • ¼ cup olive oil
  • ¼ cup red wine vinegar
  • 1 garlic clove, finely minced (or ½ teaspoon garlic powder)
  • ½ teaspoon dried oregano
  • ½ teaspoon dried basil
  • ½ teaspoon Dijon mustard
  • ¼ teaspoon onion powder (optional)
  • ¼ teaspoon salt
  • Freshly ground black pepper

Salad:

  • 1 head of romaine lettuce, chopped
  • 1 English cucumber, cut lengthwise, seeded, and diced
  • 1 green bell pepper, sliced and cut in bite sized pieces
  • 2 cups halved cherry tomatoes
  • 5 ounces feta cheese (or plant-based feta like our marinated tofu feta), cut into ½ inch cubes
  • ⅓ cup thinly sliced red onion
  • ⅓ cup pitted Kalamata olives
  • ⅓ cup fresh mint leaves, coarsely chopped

Instructions:

  1. Make the dressing: In a small bowl, whisk together the olive oil, vinegar, garlic, oregano, basil, mustard, salt, and several grinds of pepper.
  2. In a large bowl, add the lettuce, cucumber, green pepper, cherry tomatoes, feta cheese, red onions, olives, and chopped mint leaves. Drizzle with the dressing and gently toss. Season to taste and serve
Categories
Family Friendly Salads

Summer Fruit Salad with Mint Sugar

SONY DSC

Summer Fruit Salad with Mint Sugar

This is a super refreshing summer fruit salad. 

Makes 6 servings.

Ingredients:

  • 1/4 cup loosely packed fresh mint
  • 2 tablespoons sugar (use cane sugar or coconut sugar)
  • 1 lb blackberries, left whole
  • 3 firm-ripe medium peaches or nectarines, halved lengthwise, pitted, and cut into 1/3-inch-thick wedges
  • 1/2 lb seedless green grapes (1 1/2 cups), halved (optional)

Instructions:

Pulse mint and sugar in a food processor until finely ground. Sprinkle mint sugar over fruit in a large bowl and toss gently to combine. Let stand 5 minutes before serving.

Categories
Mains Salads

Watermelon Poke Bowl

Watermelon Poke Bowl

This is a great way to give in to that sushi craving. 

Servings: 4

Ingredients:

  • ¼ cup soy sauce or tamari
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon minced ginger (or ginger paste)
  • 1 ½ tablespoons chili-garlic sauce
  • 2 tablespoons miso paste
  • 2 teaspoons black sesame seeds
  • 2 teaspoons white sesame seeds
  • 3 cups seedless watermelon, cut in ½ inch cubes

Sauce:

  • ½ cup vegan mayo
  • 1-2 tablespoons Sriracha

For serving:

  • 3 cups cooked brown (or white) rice, oat groats or other favorite grain
  • 1 cup cooked shelled edamame
  • 2 cups thinly sliced romaine lettuce
  • Matchstick or grated carrots
  • Avocado slices
  • Radish slices (optional)
  • Sliced cucumbers (optional)
  • Black & white sesame seeds

Instructions:

Watermelon:

  1. Add soy sauce or tamari, ginger, chili-garlic paste, miso paste, rice vinegar, and sesame oil to a large bowl. Whisk together  and then add watermelon cubes, stirring gently to combine. Add the sesame seeds, cover, and marinate in your fridge for at least 60 minutes.

Sauce:

  1. While the watermelon marinates, mix together the vegan mayo and Sriracha in a small container. Cover and chill.

Serving:

  1. When the watermelon is finished marinating, divide cooked rice, edamame and lettuce between bowls.  Top with watermelon cubes, avocado, and the remainder of the vegetables.
  2. Drizzle with Sriracha mayo sauce and top with sesame seeds.
The Fresh Physician

Address:
Mount Dora, Florida

Site Links

Social
Facebook-f Instagram
(Join our Newsletter Above)
Have Questions? We Are Here To Help!

Please use the contact form below to get in touch.  We will be happy to answer any questions you have about becoming a healthier you.

© Copyright 2024     Fresh Physician