In spring and summer, salads are one of the most popular dishes. If we know how to combine the ingredients well, it can be a very nutritious dish.
Salads are the ideal dish to introduce raw foods full of vitamins and antioxidants. In these original recipes, all the ingredients are raw, so that they preserve their nutritional potential to the maximum.
GREEN SALAD WITH CASHEWS
It is very easy to provide our body with the vitamins it needs. Just eat plenty of green leafy vegetables, fruit, nuts… And better from organic farming. This varied and nutritious salad provides us with vitamins A, C, K and those of group B, including folic acid.
Ingredients for 4 people
For the salad:
- 4 kale leaves
- 1/4 lettuce
- 50 g fresh broad beans
- 50 g fresh peas
- 1 kiwi
- 1 green bell pepper
- 1 avocado
- A few corianders leaves
- A few fennels fronds
- A few carrots leaves
For the sauce
- 25 g basil leaves
- 100 g cashew nuts
- 2 tablespoons nutritional yeast
- 1 teaspoon sea salt
- 1 garlic clove
- 1 tablespoon lemon juice
- 125 ml water
Preparation
- For the sauce, soak the cashews at least 4 hours. Then strain them, wash them and mash them with the other ingredients until you get a creamy sauce.
- For the salad, wash, pars, and massage the kale.
- While you let it rest, prepare the other ingredients: lettuce, cut with your hands; broad beans, thinly sliced; kiwi and pepper, sliced; avocado, cubed.
- Wash the kale to remove the salt and assemble all the ingredients attractively.
AVOCADO, LEAFY GREENS AND NORI SEAWEED SALAD
There are many possibilities to make salads. With one, two, or more ingredients spiced up with whatever takes the mood, we’ll never get bored. On this occasion, I recommend incorporating algae, which comes from the large orchard under the sea and provides us with a large amount of minerals.
A healthy, nutrient-packed salad with ingredients from being at home. Add a surprising touch by adding nori seaweed!
Ingredients for 4 people
- 1 large avocado
- Assorted green leaves
- Dried nori seaweed flakes
- 100 g cherry tomatoes
- 3 tbsp lemon juice
- 4 tbsp olive oil
- 1 teaspoon salt
Preparation
- Start by arranging a base of green leaves on a large plate.
- Peel and slice the avocado and halve the cherry tomatoes.
- Place the avocado and chopped tomatoes on top of the greens, alternating them, and season with the rest of the ingredients.
CAPRESE SALAD WITH CASHEW MOZZARELLA
In addition to being very eye-catching, this salad is highly nutritious. Cashews are highly prized for their high content of proteins, minerals, vitamins, and antioxidants.
Nutritional yeast is another of the main ingredients in this recipe. It is considered a superfood: its content of B vitamins, minerals and amino acids make it an extraordinary complement to enhance all kinds of dishes.
In this veganized variant of caprese salad, the mozzarella is replaced by vegan cashew cheese. Thanks to the nutritional yeast, an intense flavour reminiscent of Parmesan is achieved.
Ingredients for 4 people
For the cheese:
- 300 g cashew nuts
- 30 ml virgin olive oil
- 1/2 teaspoon salt
- 1 tablespoon oregano
- 2 tablespoons nutritional yeast
- 30 ml lemon juice
- 180 ml water
For the pesto:
- 50 g cashew nuts
- one cup basil leaves
- 2 tablespoons nutritional yeast
- 1 teaspoon salt
- 30 ml virgin olive oil
- 1 garlic clove
- 200 ml water
For the salad:
- 4 plum tomatoes
- a few basils leaves
- olive oil
- pepper
- salt
Preparation
- For the cheese, soak the cashews in water for 3 to 8 hours.
- After this time, strain the cashews, wash them and mash them with the rest of the ingredients until you get a creamy consistency.
- Spread in circular molds, place on the dehydrator trays and dehydrate for about 6 hours. Flip them over and dehydrate for 2 more hours. They don’t have to be quite crispy.
- For the pesto, mash all the ingredients well and set aside.
- To assemble the salad, slice the tomatoes. Alternately place a layer of tomato, cheese, a little pesto and a layer of basil leaves.
- Drizzle with olive oil, salt and pepper to taste and you’re done.
SPROUT SALAD WITH LIME SAUCE
Seeds are a delicious, nutritious, and healthy germ of life. They can be sprouted, soaked, ground or cooked. This salad is very refreshing thanks to the citrus fruits, which also provide plenty of vitamin C.
Avocados provide healthy fats. And the sprouted seed mix makes this dish very energetic and nutritious.
Ingredients for 4 people
- pea sprouts
- Alfalfa sprouts
- Beetroot sprouts
- onion sprouts
- lentil sprouts
- 1 avocado
- 1 bit of lettuce
- 1 orange
For the sauce
- 100 ml tahini
- juice of one lime
- half a teaspoon turmeric
- 1 garlic clove
- 1 teaspoon sea salt
- 3 ice cubes
Preparation
- For the sauce, chop the garlic and mix it with the rest of the ingredients with a fork until the ice is melted.
- For the salad, wash and dry the lettuce well and cut it by hand. Peel and slice the orange with a knife. Slice the avocado.
- Assemble all the ingredients separately on a plate, in a circle, and put the sauce in the center.
- If you want, you can use other sprouts in the salad.
DULSE SEAWEED SALAD
Soy sauce, tamari, miso, tofu, rice, amasake, mirin, rice vinegar, matcha tea, mushrooms, ginger, mustard, sesame, wasabi, seaweed… and more of life’s gifts are part of Japan’s culinary culture. And in terms of recipes, it goes far beyond the popular fish sushi.
Japan has a deep-rooted vegetarian history, thanks to Buddhist influence. Emperor Temmu banned the consumption of bushmeat in 675, and for twelve centuries the diet of the Japanese consisted mainly of legumes and vegetables.
The purple dulse seaweed is mildly pungent and very colorful. It can be eaten soaked in salad or cooked in soups and stews. It is rich in iron, iodine and especially protein (18%).
Ingredients for 2 people
For the salad:
- 20 g dulse seaweed
- A handful of escarole
- A handful of watercress
- 1 cucumber
- 1 carrot
- 1 tablespoon dried onion
- 1 small fresh hot pepper
- 1 teaspoon ground sesame seeds
For the vinaigrette:
- A piece of ginger
- juice of 1/2 lemon
- 10 drops toasted sesame oil
- 1 tablespoon agave syrup
- 2 tbsp olive oil
- 1/2 teaspoon sea salt
- a little pepper
Preparation in 15 minutes
- Soak the seaweed in water for 5 minutes.
- Cut the carrots, chili pepper and cucumber into slices.
- For the vinaigrette, grate the ginger and mash it with the rest of the ingredients, until you get a liquid consistency.
- Strain the seaweed and mix it with the other ingredients and the vinaigrette in a bowl. Serves.
- Sesame can be ground raw or roasted. Or you can even dehydrate it: soak it in water for 8 hours, then strain, wash and dehydrate until crispy. So, you get activated sesame, more digestive.
COLESLAW WITH CASHEW CHEESE
As in the caprese salad, we will use here a cashew cheese made with nutritional yeast. This time, the base of the salad will be cabbage and apple.
Ingredients for 4 people
For the cheese:
- 300 g cashew nuts
- 1 teaspoon nutritional yeast
- 1 teaspoon miso
- 1 teaspoon turmeric
- 1/2 teaspoon salt
For the salad:
- 300 g cabbage
- 100 g apple
- 1 teaspoon salt
- 2 tomatoes
- 8 dried plums
- 3 tbsp olive oil
Preparation
- Soak the cashews for three hours. Then, strain them, wash them and mash them with the rest of the cheese ingredients until you get a moldable and fine texture.
- Divide the mixture into two parts. Shape them the way you like best and let them ferment for two to three days wrapped in a cloth or cheesecloth.
- Finely slice the cabbage with a mandolin or knife. Peel and grate the apple. Mix both with salt and stir well. Let them marinate for 1 to 2 hours.
- Once this time has passed, you will see that the preparation has softened and that it has released water (which you can drain or keep).
- Serve the cabbage with the chopped tomato, plums, oil and cheese.
