salads & dressings
SUPERFOOD KALE SALAD
Total time: 10 minutes
Makes 3 servings
Ingredients:
1 bunch of kale, center ribs and stems removed (save the stems and ribs for juicing or eating later)
1 avocado
1 tablespoon apple cider vinegar
1 1/2 tablespoons flaxseed oil
3/4 teaspoon sea salt
4 tablespoons nutritional yeast
4 tablespoons sunflower seeds
3 tablespoons black seeds
Actions:
1. Tear the kale leaves into small pieces and place in a large bowl.
2. Massage the avocado into the pieces of kale with your fingers, covering the kale with avocado.
3. Add the remaining ingredients to the bowl and stir, or continue to massage the mixture with your fingers, until everything is well combined.
Tips:
• Add more of any of the ingredients to taste.
• Increase the amount of nutritional yeast if you would like the salad to have a cheesy flavor.
Variations:
• Wrap the salad in a brown rice tortilla for a portable Kale Wrap.
• Add 2 teaspoons garlic powder for Garlic Kale Salad.
Calories: 340.2 | Protein: 10.2g | Carbs: 17.7g | Dietary Fiber: 10.2g | Fat:
29g | Vitamin C: 32.4mg | Vitamin D: 0 IU | Vitamin E: 5.8mg | Calcium:
51.2mg | Iron: 2.6mg | Magnesium: 74.7mg | Potassium: 596.6mg
TACO SALAD
This is a great hybrid dish, good for when you are craving something light and healthy, but also meaty and fulfilling as a delicious combo of salad and taco mix. This creates a vegan taco mix using walnuts, sundried tomatoes, herbs, and spices. You can also use the Grass-Fed Beef Burrito meat recipe to add to the salad.
Total time: 10 minutes
Makes 4 servings
Ingredients:
Taco mix:
1 1/2 cups walnuts
1 cup sundried tomatoes
2 tablespoons extra-virgin olive oil
1 teaspoon sage
1 teaspoon cumin
1 teaspoon fennel seeds
1 teaspoon thyme
1 teaspoon rosemary
1 teaspoon oregano
Pinch of black pepper
Pinch of cayenne pepper
Pinch of sea salt
Salad:
8 cups mixed greens including
kale, spinach, and lettuce
1 cup broccoli sprouts
1 avocado, sliced
1 tablespoon nutritional yeast
Actions:
1. Place all the ingredients for the taco mix in a blender and blend until well combined.
2. Divide the salad greens and broccoli sprouts among 4 bowls.
3. Sprinkle the taco mix over each salad.
4. Top each salad with avocado slices.
5. Finish by sprinkling nutritional yeast on top of each salad.
Tips:
• Serve with Vegan Sour Cream.
• Drizzle olive oil and lemon over each salad.
• Substitute the Grass-Fed Beef Burritos filling for a meat-eater’s Taco Salad.
Calories: 536.5 | Protein: 13g | Carbs: 28.5g | Dietary Fiber: 10.6g | Fat:
43.9g | Vitamin C: 65.9mg | Vitamin D: 0 IU | Vitamin E: 2.9mg | Calcium:
182.7mg | Iron: 5mg | Magnesium: 122.7mg | Potassium: 836.7mg
CROWD PLEASING ASIAN SALAD
This recipe is by Charlene Bollinger, Co-founder of TheTruthAboutCancer.com It is one of their family favorites, it’s enjoyed by all and it is so healthy! It’s packed with antioxidants and leaves you feeling refreshed but also extremely satisfied from all the protein from the nuts and sensational dressing.
Total time: 10 minutes
Serves 4
Ingredients:
Salad:
1 head Romaine Lettuce, cleaned and chopped
1 package organic broccoli coleslaw (or slice your own, 1 cup of cabbage, 1 cup broccoli stalks and 1 cup carrots)
1 red pepper, sliced and diced
4 green onions, chopped
1 cup raw cashews
3/4 organic sliced almonds
Dressing:
3/4 cup extra virgin olive oil
1/3 cup raw apple cider vinegar
1/2 cup raw honey (you may also use grade B maple syrup)
1 teaspoon sea salt
Pinch of fresh ground black pepper to taste
Actions:
1. In small bowl, mix dressing ingredients. Whisk it to make it super smooth.
2. In large bowl, place salad ingredients. Toss salad dressing ingredients over salad and mix well.
Calories: 840 | Protein: 14g | Carbs: 63g | Dietary Fiber: 10g | Fat: 64g |
Vitamin C: 91.47mg | Vitamin D: 0 IU | Vitamin E: 11.88mg | Calcium:
156.64mg | Iron: 5.5mg | Magnesium: 183.43mg | Potassium: 1102.75mg
SUPER DETOX BROCCOLI SPROUT GREEN SALAD
If you are missing a couple of ingredients for this recipe, don’t worry; you can still make a salad that will be full of greens.
Total time: 25 minutes
Makes 4 servings
Ingredients:
1 head of any kind of lettuce, torn into small pieces
1 bunch of kale, including the stems and ribs, torn into small pieces
1/2 cup watercress, torn into pieces
1/2 bok choy, torn into pieces
1 cup broccoli sprouts
1/2 cup finally chopped broccoli
8 asparagus stalks, halved (don’t include the bottom inch or so, which can be tough)
1 avocado, cut into cubes or slices
1 cucumber, chopped into cubes
1 garlic clove, diced
1-inch piece of ginger, diced
1 purple onion, chopped into thin slices
1 cup sunflower sprouts or alfalfa sprouts
1 radish, sliced
1 green apple, thinly sliced
1 celery stalk, chopped into cubes
1/4 cup extra-virgin olive oil
Juice of 1 lemon
Actions:
1. Combine all the ingredients, except the oil and lemon juice, in a bowl and toss.
2. Drizzle with olive oil and lemon juice.
Variations:
• Add 1 green chili, chopped into small pieces, for a Spicy Green Salad.
• Add 1/2 cup walnuts to make a crunchy Nutty Green Salad.
• Add 3 tablespoons raw honey or maple syrup for a Sweet Green Salad.
• Add 2 bell peppers (any color), chopped in small pieces, for a Crunchy Green Salad.
• Add 3/4 cup any type of beans for a Bean Green Salad.
Calories: 329.6 | Protein: 8.6g | Carbs: 28g | Dietary Fiber: 10.7g | Fat: 22.6g
| Vitamin C: 152.1mg | Vitamin D: 0 IU | Vitamin E: 3.96mg | Calcium:
297.9mg | Iron: 4.2mg | Magnesium: 98.4g | Potassium: 1,409mg
GRATED BEET AND CARROT SALAD WITH SUNBUTTER DRESSING
This is an extremely powerful recipe to reduce your risk of getting cancer. This was the very first recipe to be featured on the news when word ab out this book spread! It was filmed on News 12 as host Mary Mucci wanted to feature it for cancer awareness month. If you eat this salad a few times a week you can be assured you are consuming a concoction of ingredients that have
many anti-cancer effects. A study done provided evidence for a reduced postmenopausal breast cancer risk associated with increased consumption of sunflower seeds.
Total time: 10 minutes
Makes 2 servings
Ingredients:
Salad:
4 carrots, peeled and grated
1 small beet, peeled and grated
1 tablespoon fresh basil, diced
Dressing:
3 tablespoon apple cider vinegar
1 tablespoon Sunbutter (sunflower seed butter)
Actions:
1. Grate the carrots and beet. Add to a bowl along with the basil.
2. Mix the apple cider vinegar, and Sunbutter in a separate bowl and mix until thick and creamy. Pour over the salad and toss until well coated.
Tip:
Use a food processor to save time.
Calories: 85.6 | Protein: 1.8g | Carbs: 19.8g | Dietary Fiber: 4.5g | Fat: 0.3g |
Vitamin C: 9.4mg | Vitamin D: 0 IU | Vitamin E: 0.8mg | Calcium: 51.4mg
| Iron: 0.8mg | Magnesium: 25.9mg | Potassium: 543.8mg
CHICKPEA CUCUMBER CUMIN SALAD
You can use chickpeas from a can or Chickpea Fries.
Total time: 5 minutes
Makes 4 servings
Ingredients:
Salad:
1 cup chopped kale
1/4 cup chopped spinach
1/4 cup chopped broccoli sprouts
1 large cucumber, cubed
One 14-ounce can organic BPA-free chickpeas
Seasoning:
1 teaspoon cumin
1/4 teaspoon sea salt
Cracked black pepper, to taste
Smidgen of turmeric powder
1 tablespoon black seeds
Dressing:
Juice of 1 lemon
2 tablespoons olive oil
Actions:
1. Divide the kale, spinach, broccoli sprouts, and cucumber among 4 salad bowls. Drain the chickpeas and add those on top of the greens.
2. Mix the seasonings in a bowl and sprinkle evenly over each salad.
3. Mix the lemon juice and olive oil for the dressing. Pour over the salads and serve.
Calories: 254.5 | Protein: 8.5g | Carbs: 27g | Dietary Fiber: 7.2g | Fat: 13.9g |
Vitamin C: 26.2mg | Vitamin D: 0 IU | Vitamin E: 1.5mg | Calcium: 92.1mg
| Iron: 2.4mg | Magnesium: 41mg | Potassium: 349.8mg
MAKE YOUR OWN HOMEMADE SALAD DRESSING . . . FOREVER!
The basic premise of a salad dressing is combining oil and vinegar. If you have those two ingredients you can always make your own homemade dressing. I love adding lemon to make a three-ingredient salad dressing. Make up a large batch and keep it in your fridge so you always have some on hand. Refrigerated in an airtight container or jar, this base salad dressing lasts for up to two months.
Total time: 5 minutes
Makes 1/4 cup dressing (for 1 large salad serving approximately 4 people)
Ingredients:
1/4 cup extra-virgin olive oil (you can also use MCT oil, tigernut oil, or avocado oil)
3 tablespoons apple cider vinegar (you can also use balsamic vinegar; just make sure it doesn’t contain white sugar or sulfites)
Action:
Add all the ingredients to a bowl and mix until well combined.
Pour on salad.
Variations:
Add any of the following ingredients to your base salad dressing for extra flavors:
Garlic Salad Dressing: 2 cloves garlic, minced
Ginger Salad Dressing: 1-inch piece of ginger, minced
Lemon Salad Dressing: juice of 1 lemon
Turmeric Salad Dressing:1 teaspoon turmeric powder for extra health benefits
Sweet Salad Dressing: 1 tablespoon honey or maple syrup
Spicy Salad Dressing: 1/8 teaspoon cayenne pepper
Cheesy Dressing: 1 tablespoon nutritional yeast
Hummus Salad Dressing: 2 tablespoons Hummus
Calories: 126 | Protein: 0g | Carbs: 0g | Dietary Fiber: 0g | Fat: 14g | Vitamin
C: 0mg | Vitamin D: 0 IU | Vitamin E: 1.7mg | Calcium: 0mg | Iron: 0mg |
Magnesium: 0mg | Potassium: 8.2mg
Total time: 10 minutes
Makes 3 servings
Ingredients:
1 bunch of kale, center ribs and stems removed (save the stems and ribs for juicing or eating later)
1 avocado
1 tablespoon apple cider vinegar
1 1/2 tablespoons flaxseed oil
3/4 teaspoon sea salt
4 tablespoons nutritional yeast
4 tablespoons sunflower seeds
3 tablespoons black seeds
Actions:
1. Tear the kale leaves into small pieces and place in a large bowl.
2. Massage the avocado into the pieces of kale with your fingers, covering the kale with avocado.
3. Add the remaining ingredients to the bowl and stir, or continue to massage the mixture with your fingers, until everything is well combined.
Tips:
• Add more of any of the ingredients to taste.
• Increase the amount of nutritional yeast if you would like the salad to have a cheesy flavor.
Variations:
• Wrap the salad in a brown rice tortilla for a portable Kale Wrap.
• Add 2 teaspoons garlic powder for Garlic Kale Salad.
Calories: 340.2 | Protein: 10.2g | Carbs: 17.7g | Dietary Fiber: 10.2g | Fat:
29g | Vitamin C: 32.4mg | Vitamin D: 0 IU | Vitamin E: 5.8mg | Calcium:
51.2mg | Iron: 2.6mg | Magnesium: 74.7mg | Potassium: 596.6mg
TACO SALAD
This is a great hybrid dish, good for when you are craving something light and healthy, but also meaty and fulfilling as a delicious combo of salad and taco mix. This creates a vegan taco mix using walnuts, sundried tomatoes, herbs, and spices. You can also use the Grass-Fed Beef Burrito meat recipe to add to the salad.
Total time: 10 minutes
Makes 4 servings
Ingredients:
Taco mix:
1 1/2 cups walnuts
1 cup sundried tomatoes
2 tablespoons extra-virgin olive oil
1 teaspoon sage
1 teaspoon cumin
1 teaspoon fennel seeds
1 teaspoon thyme
1 teaspoon rosemary
1 teaspoon oregano
Pinch of black pepper
Pinch of cayenne pepper
Pinch of sea salt
Salad:
8 cups mixed greens including
kale, spinach, and lettuce
1 cup broccoli sprouts
1 avocado, sliced
1 tablespoon nutritional yeast
Actions:
1. Place all the ingredients for the taco mix in a blender and blend until well combined.
2. Divide the salad greens and broccoli sprouts among 4 bowls.
3. Sprinkle the taco mix over each salad.
4. Top each salad with avocado slices.
5. Finish by sprinkling nutritional yeast on top of each salad.
Tips:
• Serve with Vegan Sour Cream.
• Drizzle olive oil and lemon over each salad.
• Substitute the Grass-Fed Beef Burritos filling for a meat-eater’s Taco Salad.
Calories: 536.5 | Protein: 13g | Carbs: 28.5g | Dietary Fiber: 10.6g | Fat:
43.9g | Vitamin C: 65.9mg | Vitamin D: 0 IU | Vitamin E: 2.9mg | Calcium:
182.7mg | Iron: 5mg | Magnesium: 122.7mg | Potassium: 836.7mg
CROWD PLEASING ASIAN SALAD
This recipe is by Charlene Bollinger, Co-founder of TheTruthAboutCancer.com It is one of their family favorites, it’s enjoyed by all and it is so healthy! It’s packed with antioxidants and leaves you feeling refreshed but also extremely satisfied from all the protein from the nuts and sensational dressing.
Total time: 10 minutes
Serves 4
Ingredients:
Salad:
1 head Romaine Lettuce, cleaned and chopped
1 package organic broccoli coleslaw (or slice your own, 1 cup of cabbage, 1 cup broccoli stalks and 1 cup carrots)
1 red pepper, sliced and diced
4 green onions, chopped
1 cup raw cashews
3/4 organic sliced almonds
Dressing:
3/4 cup extra virgin olive oil
1/3 cup raw apple cider vinegar
1/2 cup raw honey (you may also use grade B maple syrup)
1 teaspoon sea salt
Pinch of fresh ground black pepper to taste
Actions:
1. In small bowl, mix dressing ingredients. Whisk it to make it super smooth.
2. In large bowl, place salad ingredients. Toss salad dressing ingredients over salad and mix well.
Calories: 840 | Protein: 14g | Carbs: 63g | Dietary Fiber: 10g | Fat: 64g |
Vitamin C: 91.47mg | Vitamin D: 0 IU | Vitamin E: 11.88mg | Calcium:
156.64mg | Iron: 5.5mg | Magnesium: 183.43mg | Potassium: 1102.75mg
SUPER DETOX BROCCOLI SPROUT GREEN SALAD
If you are missing a couple of ingredients for this recipe, don’t worry; you can still make a salad that will be full of greens.
Total time: 25 minutes
Makes 4 servings
Ingredients:
1 head of any kind of lettuce, torn into small pieces
1 bunch of kale, including the stems and ribs, torn into small pieces
1/2 cup watercress, torn into pieces
1/2 bok choy, torn into pieces
1 cup broccoli sprouts
1/2 cup finally chopped broccoli
8 asparagus stalks, halved (don’t include the bottom inch or so, which can be tough)
1 avocado, cut into cubes or slices
1 cucumber, chopped into cubes
1 garlic clove, diced
1-inch piece of ginger, diced
1 purple onion, chopped into thin slices
1 cup sunflower sprouts or alfalfa sprouts
1 radish, sliced
1 green apple, thinly sliced
1 celery stalk, chopped into cubes
1/4 cup extra-virgin olive oil
Juice of 1 lemon
Actions:
1. Combine all the ingredients, except the oil and lemon juice, in a bowl and toss.
2. Drizzle with olive oil and lemon juice.
Variations:
• Add 1 green chili, chopped into small pieces, for a Spicy Green Salad.
• Add 1/2 cup walnuts to make a crunchy Nutty Green Salad.
• Add 3 tablespoons raw honey or maple syrup for a Sweet Green Salad.
• Add 2 bell peppers (any color), chopped in small pieces, for a Crunchy Green Salad.
• Add 3/4 cup any type of beans for a Bean Green Salad.
Calories: 329.6 | Protein: 8.6g | Carbs: 28g | Dietary Fiber: 10.7g | Fat: 22.6g
| Vitamin C: 152.1mg | Vitamin D: 0 IU | Vitamin E: 3.96mg | Calcium:
297.9mg | Iron: 4.2mg | Magnesium: 98.4g | Potassium: 1,409mg
GRATED BEET AND CARROT SALAD WITH SUNBUTTER DRESSING
This is an extremely powerful recipe to reduce your risk of getting cancer. This was the very first recipe to be featured on the news when word ab out this book spread! It was filmed on News 12 as host Mary Mucci wanted to feature it for cancer awareness month. If you eat this salad a few times a week you can be assured you are consuming a concoction of ingredients that have
many anti-cancer effects. A study done provided evidence for a reduced postmenopausal breast cancer risk associated with increased consumption of sunflower seeds.
Total time: 10 minutes
Makes 2 servings
Ingredients:
Salad:
4 carrots, peeled and grated
1 small beet, peeled and grated
1 tablespoon fresh basil, diced
Dressing:
3 tablespoon apple cider vinegar
1 tablespoon Sunbutter (sunflower seed butter)
Actions:
1. Grate the carrots and beet. Add to a bowl along with the basil.
2. Mix the apple cider vinegar, and Sunbutter in a separate bowl and mix until thick and creamy. Pour over the salad and toss until well coated.
Tip:
Use a food processor to save time.
Calories: 85.6 | Protein: 1.8g | Carbs: 19.8g | Dietary Fiber: 4.5g | Fat: 0.3g |
Vitamin C: 9.4mg | Vitamin D: 0 IU | Vitamin E: 0.8mg | Calcium: 51.4mg
| Iron: 0.8mg | Magnesium: 25.9mg | Potassium: 543.8mg
CHICKPEA CUCUMBER CUMIN SALAD
You can use chickpeas from a can or Chickpea Fries.
Total time: 5 minutes
Makes 4 servings
Ingredients:
Salad:
1 cup chopped kale
1/4 cup chopped spinach
1/4 cup chopped broccoli sprouts
1 large cucumber, cubed
One 14-ounce can organic BPA-free chickpeas
Seasoning:
1 teaspoon cumin
1/4 teaspoon sea salt
Cracked black pepper, to taste
Smidgen of turmeric powder
1 tablespoon black seeds
Dressing:
Juice of 1 lemon
2 tablespoons olive oil
Actions:
1. Divide the kale, spinach, broccoli sprouts, and cucumber among 4 salad bowls. Drain the chickpeas and add those on top of the greens.
2. Mix the seasonings in a bowl and sprinkle evenly over each salad.
3. Mix the lemon juice and olive oil for the dressing. Pour over the salads and serve.
Calories: 254.5 | Protein: 8.5g | Carbs: 27g | Dietary Fiber: 7.2g | Fat: 13.9g |
Vitamin C: 26.2mg | Vitamin D: 0 IU | Vitamin E: 1.5mg | Calcium: 92.1mg
| Iron: 2.4mg | Magnesium: 41mg | Potassium: 349.8mg
MAKE YOUR OWN HOMEMADE SALAD DRESSING . . . FOREVER!
The basic premise of a salad dressing is combining oil and vinegar. If you have those two ingredients you can always make your own homemade dressing. I love adding lemon to make a three-ingredient salad dressing. Make up a large batch and keep it in your fridge so you always have some on hand. Refrigerated in an airtight container or jar, this base salad dressing lasts for up to two months.
Total time: 5 minutes
Makes 1/4 cup dressing (for 1 large salad serving approximately 4 people)
Ingredients:
1/4 cup extra-virgin olive oil (you can also use MCT oil, tigernut oil, or avocado oil)
3 tablespoons apple cider vinegar (you can also use balsamic vinegar; just make sure it doesn’t contain white sugar or sulfites)
Action:
Add all the ingredients to a bowl and mix until well combined.
Pour on salad.
Variations:
Add any of the following ingredients to your base salad dressing for extra flavors:
Garlic Salad Dressing: 2 cloves garlic, minced
Ginger Salad Dressing: 1-inch piece of ginger, minced
Lemon Salad Dressing: juice of 1 lemon
Turmeric Salad Dressing:1 teaspoon turmeric powder for extra health benefits
Sweet Salad Dressing: 1 tablespoon honey or maple syrup
Spicy Salad Dressing: 1/8 teaspoon cayenne pepper
Cheesy Dressing: 1 tablespoon nutritional yeast
Hummus Salad Dressing: 2 tablespoons Hummus
Calories: 126 | Protein: 0g | Carbs: 0g | Dietary Fiber: 0g | Fat: 14g | Vitamin
C: 0mg | Vitamin D: 0 IU | Vitamin E: 1.7mg | Calcium: 0mg | Iron: 0mg |
Magnesium: 0mg | Potassium: 8.2mg