Real Food Rehab

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Summer can be the ideal time to enjoy the earth's bounty of fresh produce, however, it is quite possible to turn your kitchen into a year round greenhouse and grow a salad year round. When buying salad greens, it is important to choose organic whenever possible. Your local Farmer's Market is a wonderful resource, during season. I think what makes a salad is it's dressing, so you'll want to visit the Dressings & Sauces section here in the kitchen. The more colorful your salads, the better. When choosing your ingredients, think vibrant and variety. Happy Tossing!

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Fiesta Salad

Mixed greens
Fresh tomatoes
Red onion, thinly sliced
Orange bell pepper, chopped
onion sprouts
1/4 avocado, cubed

Serve with Cilantro Lime Dressing

Good Vibrations Salad
lettuce greens of choice
dulse, crumbled
grated carrots
cucumber, chopped
cherry tomatoes
hemp seeds

Serve with Creamy Macadamia Dressing

Fresh Corn & Tomato Salad
3 ears fresh corn, cut from the cob
2 roma tomatoes, diced
1 small red bell pepper, diced
1/4 cup red onion, diced
1 - 2 cloves fresh garlic, minced
1 lime, juiced
1/2 lemon, juiced
drizzle of extra virgin olive oil
1/4 cup cilantro, chopped
sea salt & pepper to taste

Combine all ingredients and chill before serving.

Marinated Asparagus
1 bunch fresh asparagus
3 Tbsp. red wine vinegar
2 Tbsp. stone ground mustard
1 Tbsp. fresh lemon juice
1 tsp sea salt
3 Tbsp. olive oil
Freshly ground pepper to taste
Chopped fresh parsley or chives for garnish
lemon zest, garnish

Wash and trim the tough ends from the asparagus. Wish together the marinade in a small bowl. Place the asparagus in a ziplock bag and pour the marinade over, using your hands to incorporate and cover. Store in the refrigerator. Will last several days in your frig. plate up and garnish when ready to serve.

Pineapple-Jalapeño Coleslaw
1/4 cup fresh pineapple juice
1/4 cup seasoned rice vinegar (or substitute apple cider vinegar)
3 tablespoons chopped jalapeño pepper
1 tablespoon agave nectar
1 1/2 tablespoons flax or olive oil
1 teaspoon grated lime rind
1/2 teaspoon coarse sea salt salt
6 cups thinly sliced napa (Chinese) cabbage
2 cups grated peeled jicama
1 cup grated peeled carrot
3/4 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh mint
Combine first 7 ingredients in a small bowl, stirring with a whisk.

Combine cabbage and remaining ingredients in a large bowl. Pour dressing over cabbage mixture; toss gently to coat. Serve immediately.
Spanish Rice


1 ½ cups of shredded cabbage
½ -1 cup of fresh or frozen peas
1 green onion, thinly sliced
2 TBS Sun-Dried Tomato Powder
(I took dehydrated tomatoes and ground them up in my “bullet”, could use coffee grinder)
1 TBS extra virgin olive oil
½ tsp salt
½ tsp Mexican chili powder
¼ tsp ground cumin
¼ tsp onion powder
½ clove garlic, crushed
½ ripe tomato, diced

1. Place the cabbage in a food processor fitted with the S blade and pulse until it reaches the texture of rice.
2. Transfer to a large bowl and add all of the remaining ingredients.
3. Serve immediately.

• If you would like to warm the mixture, transfer it to a large glass baking dish and place it in the dehydrator set at 125 degrees for about 2 hours or in a warmed oven (preheated to warm and turned off) for 30 minute prior serving.

Frozen peas are not raw – they’ve been blanched for a few minutes. They still contain valuable nutrients as well as good flavor and color but if you want a 100% raw recipe and no fresh peas, they may be omitted.

I make this ALL THE TIME!! Not a week goes by without me making this.
While this could be considered an entree, it could be considered a salad if served cold.
I think Aime Sue was the one who I got this recipe from.

Marinated Quinoa Salad

3 C sprouted quinoa
1/4 C olive oil
1 Tbsp tamari
juice of one lemon
juice of 1/2 lime
2 cloves garlic, minced
handful of fresh mint, rough chopped
10 grape tomatoes, sliced
1/2 onion, diced
1 cucumber, chopped
1/2 C red bell pepper, chopped
handful of goji berries

Marinate sprouted quinoa for 20 minutes in olive oil, tamari, citrus juices and garlic. Add mint, tomatoes, onion, bell pepper, goji berries and toss. Serve on a bed of red and green leaf lettuce.

Crisp Cabbage & Apple Salad

2 C red cabbage, shredded
2 C Napa cabbage, shredded
2 C Granny Smith apple, thinly sliced
2 tsp lemon juice
1/4 C golden raisins, soaked
1/4 C raw sunflower seeds

1/4 C cold-pressed extra-virgin olive oil
2 Tbsp raw tahini
1 inch fresh ginger, grated
1 lemon, juiced
2 tsp tamari or Nama Shoyu

In a large serving bowl, toss apple slices with a little lemon juice to keep from browning. Add cabbage, raisins, and the sunflower seeds to the bowl and mix well. Toss with the dressing and serve.

Ruby Red Grapefruit & Avocado Salad

2 medium ruby red grapefruits, diced (reserve juice)
2 ripe avocados, diced
1 tsp raw honey
handful of pomegranate seeds
sprig of fresh mint leaves, rough chopped

Using a sharp knife, cut the peel and white pith from grapefruits and dice, saving the juice. Pit, peel and dice avocados. Place grapefruit and avocado in a large salad bowl and sprinkle with pomegranate seeds.

Add honey and mint to reserved grapefruit juice and mix well. Drizzle over salad and gently toss before serving.

Eat. Die. Go to heaven. Repeat.

Mixed Greens, Fennel & Orange Salad

1 head leaf lettuce
1 head radicchio
2 heads Belgian endive, sliced
2 bulbs fennel, sliced
1/2 red onion, thinly sliced
3 oranges, peeled and segmented
1/4 C almond slivers

2 tsp fresh ginger root, finely grated
2 cloves garlic, crushed
1/2 tsp orange zest
2 Tbsp orange juice
3 Tbsp ruby red grapefruit juice
1 tsp raw honey
1/4 C extra-virgin olive oil

The crisp, licorice-flavored fennel, sweet orange and onions balance the slightly bitter tastes of endive and radicchio. Drizzle on the dressing and, sweet mercy, the symphony of flavors!

Curried Lentil Salad
from The Raw Gourmet by Nomi Shannon

2 C sprouted lentils
1/2 C onion, chopped
2 tsp Bragg's Liquid Aminos
1 Tbsp fresh lemon juice
1 clove garlic, minced
1 tsp curry powder

In a small bowl, mix the Liquid Aminos, lemon juice, garlic and curry powder. In a separate mixing bowl, combine lentils and onions. Pour dressing over the lentils and toss well.

This salad also makes a tasty filling for an avocado or pepper half.

Waldorf Salad

1 head Romaine lettuce, chopped into bite-size pieces
2 Fuji and 2 Granny Smith apples, cored and cut into 1/2 inch cubes
3 stalks celery, finely chopped
1 C red seedless grapes
1/2 C raisins
1/2 C walnuts, soaked
1 C Almond Mayonnaise (recipe below)

Combine all ingredients in a bowl and toss well.

Almond Mayonnaise
from Rawsome! by Brigette Mars

1 C almonds, soaked overnight & rinsed
1/4 C water
1/2 tsp Celtic salt
4 dates, soaked 20 minutes
juice of 1 lemon
1/4 C extra-virgin olive oil

Combine all ingredients except the olive oil in a blender and blend until ground and thoroughly mixed. While blending, slowly drizzle in the olive oil as the mixture thickens.
Coleslaw with Raw Mayo
The mayo is an adaptation of a raw mayo posted on Raw Food Talk.
1 cup of thick almond milk (I blended 1 cup almonds and 1 cup water, strained and added water to make 1 cup)
1 tbsp onion powder
1/2 tsp mustard powder
1 minced garlic clove
1 tbsp apple cider vinegar (a bit more to taste)
salt to taste

put all of the above in the blender and blend well. Then slowly drizzle in 1 cup of cold pressed olive oil. Slowly.. this is the hardest part for me. If you don't do it slow enough you will have an oily tasting mayo.

Put in a mason jar and chill. I added more mustard powder and salt to mine. It is ok- needs some tweeking- or maybe I need to get better at SLOWLY adding in the oil! :-)

For the slaw:
1/2 head cabbage shredded
2 carrots grated
chopped onion- to taste
2 tbsp apple cider vinegar
1.5 tbsp dijon mustard
salt and pepper to taste
a smidge of raw agave nectar if you like it sweet.

Add in enough mayo to coat the slaw but not make it goopy. Add in the cider vinegar, mustard, agave nector and salt and pepper. Stir to coat. It is yummy..

Ranch Dressing

1 c cashews (soaked 3 hours)
1 1/2 t sea salt
3/4 to 1 c water
1 lemon juiced
3T dried onion flakes or 1/4 raw onion and 2 T dried onion
1 T dried dill or 3 T fresh dill

Soak cashews and rinse blend in blender with all ingredients except dill until smooth. If you like a chunky onion reserve the dried onion and mix in after blended and mix in by hand the dill and onion . If you like it smooth mix the onion with all other ingredients and mix in the dill by hand. Lasts in refrigerator for 5 days if you don't eat it all first.
i am posting a few recipes for my upcoming recipe book "raw delights"

Creamy Dreamy Ranch Dressing or Dip

For those missing that “hidden valley” feeling.
Soak time 1-2 hrs
5 Minutes to Prepare
Makes 3 cups

1-1/2 cups nuts (Cashew or Macadamia or combo)
Spring Water to cover, for soaking

3/4 - 1 cup Spring Water, for blending
3 tablespoon Lemon Juice (translates into approx. 1/2 lemon)
1/3 cup Apple Cider Vinegar
1/3 cup Extra Virgin Olive Oil
3 tablespoons Agave Nectar (or 3 soaked dates)
2 cloves Garlic
1 teaspoon Garlic powder
3 teaspoon Onion powder
1 teaspoon Dill Weed
1 tablespoon Sea Salt
1/2 t Basil flakes

Add after it's done:
1/4 c Parsley, finely minced
1/2 t dill, minced

1. Soak nuts for a creamier dressing (1-2 hr is fine, then drain)
2. In a high speed blender, blend all ingredients till creamy and smooth except the last 2 (parsley & dill)
3. Once blended, stir in the last 2 ingredients.
4. Thickens in fridge to a dip consistency.
5. Thin to desired consistency if using as a dressing- or just toss into wet lettuce leaves.

Variations: Add a few drops of smoke for ‘Bacon Ranch’ flavor.
Grind lots of pepper & add 2 T nutritional yeast for Peppercorn Parmesan Ranch.

Mushroom Fajita Salad

I love making vegan fajitas and this raw version is a great substitute.

1 very large Portabella mushroom sliced in thick strips. Put in bowl and set aside.


juice from ½ lime, more depending on size
3-4 TB olive oil
3 TB water
1-2 tsp. smoked paprika
onion powder
garlic powder
cumin powder
cumin seeds
small amount of liquid smoke, optional

Whisk marinade well and pour over sliced mushrooms. Refrigerate overnight.

I dehydrated the mushrooms along with sliced red bell pepper and onions (first soak in Bragg Liquid Aminos then pour off liquid) for a few hours and it came out perfect. Served with organic greens, fresh salsa with avocado, and some Mint Cilantro Dressing – what a great meal!


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