How Do You Create Your Own Salad – an Amateur’s Step by Step Guide

For some people putting a salad together is like blinking an eye. For some however, especially if your cultural background doesn't involve eating salads, then putting a salad together can be a very daunting job. I must admit; I find it very challenging.
So with summer just round the corner, I thought it would be timely to put together a simple step by step 'create your own salad.'

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Choose 3 LEAVES

1. Romaine lettuce
2. Ice berg
3. Rocket leaves 
4. Spinach 
5. Kailan
6. Mixed salad leaves

Choose 4 VEGETABLES

1. Cherry tomato
2. Broccoli
3. Beet root
4. Capsicum
5. Carrots
6. Mung Bean sprouts
7. Onion
8. Green beans
9. Cucumber
10. Alfalfa sprouts

Choose 3 CONDIMENTS

1. Green olives
2. Black olives
3. Walnuts
4. Almonds
5. Capers
6. Chickpeas
7. Tempeh croutons
8. Tofu croutons

Choose 1 DRESSING

1. Tahini
2. Olive oil and lemon juice dressing
3. Honey and Balsamic vinegar

Choose 1 SIDE

1. Quinoa
2. Brown Rice
3. Rye bread
4. Raw seed crackers
5. Brown rice chappati
6. Couscous
 
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There you go. Dozens of salad recipes all in one place. Let me know if you found this helpful.
kitchari

Kitchari

A couple of weeks ago my cousin was suffering from a stomach bug. She couldn’t keep anything in. But we remembered a childhood dish we often ate called Kitchari.

All these years later, we realised that Kitchari heals and soothes the intestinal wall. A few meals of Kitchari made a huge difference to her strength.

Ingredients:

  • 1 cup split yellow mung dahl beans*
  • ¼ – ½ cup long grain white or white basmati rice
  • 1 tbsp fresh ginger root
  • 1 tsp each: black mustard seeds, cumin, and turmeric powder
  • ½ tsp each: coriander powder, fennel and fenugreek seeds
  • 3 cloves
  • 3 bay leaves
  • 7-10 cup water
  • ½ tsp salt (rock salt is best) or Bragg Liquid Aminos
  • 1 small handful chopped fresh cilantro leaves
  • Can add steamed vegetables or lean meat when not cleansing, or for extra blood sugar support during a cleanse *Split yellow mung dahl beans are available at Asian or Indian grocery stores, or on our online store. Different spellings include mung or just dahl. Please note that you do not want the whole mung beans – which are green – or yellow split peas.

Method:

  1. Wash split yellow mung beans and rice together until water runs clear.
  2. In a pre-heated large pot, dry roast all the spices (except the bay leaves) on medium heat for a few minutes. This dry-roasting will enhance the flavor.
  3. Add dahl and rice and stir, coating the rice and beans with the spices.
  4. Add water and bay leaves and bring to a boil.
  5. Boil for 10 minutes.
  6. Turn heat to low, cover pot and continue to cook until dahl and rice become soft (about 30-40 minutes).
  7. The cilantro leaves can be added just before serving.
  8. Add salt to taste.
couliflower-mash

Cauliflower mash

  • 1 1/2 heads of cauliflower
  • 2 Tbsp olive oil or butter
  • 2 Tbsp roasted garlic (about 5-6 cloves)
  • 1 Tbsp brown rice miso paste
  • Sea salt and pepper to taste
  • Splash of Bragg’s liquid aminos

Method:

  1. Wash and chop the cauliflower. Steam until tender.
  2. In a large bowl or food processor, mash the cauliflower until it is a chunky consistency.
  3. Add remaining ingredients and mash to combine until smooth. Garnish with fresh parsley.
devilled-eggs

Deviled Eggs

No Mayo Deviled Eggs

Ingredients:

  • 6 hard boiled eggs
  • 1 ripe avocado
  • 3 Tbsp organic sour cream
  • 1 dash Bragg’s liquid aminos
  • 1 Tbsp chopped fresh dill
  • sea salt to taste
  • ground white pepper to taste
  • 1 spring onion, minced
  • Dash of cayenne pepper

Method:

  1. Peel and rinse the eggs under cold water. Halve the eggs lengthwise and scoop the yolks into a bowl.
  2. Halve and scoop out the avocado, dice it. Add the avocado and sour cream to the egg yolks and mash into a smooth, creamy mixture.
  3. Stir in the liquid aminos, dill, sea salt, and white pepper until the mixture is very well blended.
  4. Spoon into the egg white halves and garnish with green onion. Sprinkle with cayne pepper.
orka

Indian Style Sauteed Okra

Ingredients:

  • 750g Okra
  • 2 tbs coconut oil
  • 1 onion finely chopped
  • 1 teaspoon chilli powder
  • ½ teaspoon ground turmeric
  • 2 tomatoes quartered
  • 1 tbs garam masala
  • ¼ tsp ground cardamom seeds

Methods:

  1. Remove the stems and cut the okra into 2.5cm lengths
  2. Heat oil in a frying pan, add the onion and cook for 10 minutes, or until golden.
  3. Add the okra, chilli powder, tumeric, tomato, and salt to taste, and cook, covered, stirring frequently, for 30-35 minutes, or until okra is tender.
  4. Add a little water, if required. Add garam masala and ground cardamom, and cook, stirring for 1-2 minutes.

Enjoy it with quinoa or your favourite Indian bread.

detox-water

Detox Water

Cucumber Mint Water, delights cools and refreshes even the thirstiest among us on hot, summer days. Besides promoting hydration and looking good in a water dispenser, naturally flavoured water provides many health benefits. It is the key to weight loss, removing impurities from the body, keeping the digestive system healthy and helping to flush out toxins from the body. The healing and restorative qualities these ingredients provide are awesome. Here are some ways how cucumber, mint and lemon are beneficial to the body:

  • Cucumber naturally contains antioxidant and anti-inflammatory properties.
  • Mint adds a touch of sweetness and is known to aid with digestion, nausea and oral health.
  • Lemon helps to detoxify and alkalize the body.

Ingredients:

  • 1-2 liters’ of water, depending on how strong you want it to taste
  • Part of 1 cucumber
  • 1 lemon or lime
  • A handful of fresh mint leaves (approximately 10-13)
  • Ice cubes (Optional)

Method:

  • Step 1: Wash lemons and cucumbers; slice thinly.
  • Step 2: Add lemons, cucumber, and mint to pitcher.
  • Step 3: Cover with water and refrigerate at least 4 hours or overnight
mint-chutney

Mint Coriander Chutney

Mint Coriander Chutney is a colourful, spicy and nutritive chutney, perfect for using as a dipping sauce. Mint has a very subtle flavor and aroma. The overpowering taste of coriander is beautifully balanced with mint leaves and a few drops of lemon add on to make a great accompaniment with snacks.

Ingredients:

  • 1 cup fresh chopped mint leaves/pudina
  • 1 cup fresh chopped coriander/cilantro leaves
  • 1 green chilli ( add more chillies if you want the chutney to be spicy)
  • ½ inch ginger
  • 1 tsp cumin powder – optional (Jeera powder)
  • 1 or 2 tbsp lemon juice – optional
  • salt or black salt or rock salt

Method:

  • In a mixer or blender grind all the above ingredients to a smooth paste using little water.
  • Mix salt in the chutney.
  • Keep the Mint Coriander Chutney in an airtight container in the refrigerator.