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Rainbow Plant Life How To Make A Great Salad
Rainbow Plant Life How To Make A Great Salad
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Tip 2: Get Creative with Salad Bases
Think outside the box when it comes to your salad bases. No one should be eating a plain baby
spinach salad every day (unless you are truly in love with it).
● Idea #1: combine a salad green with a cooked grain, such as in the greens and grains
salad in this PDF
○ Adding grains (1) bulks up your salad, making it heartier; and (2) brings in
contrasting textures, making it a more interesting salad.
○ Grain suggestions
■ Gluten-free grains: millet, quinoa, brown rice, wild rice
■ Gluten-containing grains: farro, wheat berries, barley, freekeh
○ Or combine a salad green with lentils or beans, such as in the Mediterranean
Lentil Salad on page 137 of my cookbook.
● Idea #2: you don’t even need “salad greens” to make a “salad.” The base of your salad
can be made up of:
○ Lentils, as in the Marinated Lentil Salad with Fresh Herbs in my Youtube video “3
Delicious Lentil Recipes” (the first recipe in the video)
○ Grains
○ Fresh herbs: use lots of soft herbs such as cilantro, parsley, mint, basil, tarragon,
and/or dill as the base of your salad. It makes for a very surprising and flavorful
salad.
○ Blanched or marinated vegetables, such as the asparagus and green bean salad
in this PDF, or the Warm Tahini Fingerling Potato Salad on page 157 in my
cookbook.
● Idea #3: combine two different types of salad greens for taste and textural variety
○ Combine a soft, tender green (e.g., arugula, baby spinach, red/green leaf lettuce,
little gem) with a green that is crunchier (e.g., romaine, iceberg, Napa cabbage),
sturdier (e.g., kale, radicchio, endive), or rougher (e.g., frisée)
○ Or, combine a mild-flavored green (e.g., baby spinach, romaine, bibb, mesclun)
with a bolder-flavored one (e.g., arugula, radicchio, frisée, watercress, radicchio)
○ Try the kale and romaine salad with lemon-garlic vinaigrette in this PDF.
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Tip 3: Add a Variety of Textures
Adding layers of varying textures to your salad will make them more interesting to eat. There are
four main texture profiles you can add to salads: crunchy, crisp, creamy, and chewy.
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Tip 4: Utilize All Kinds of Veggies
Salads are often sad because they’re made of just raw vegetables. Make your salads more
interesting (and more satisfying) by mixing in roasted, marinated, blanched, grilled, and/or pickled
vegetables.
Blanched Vegetables ● Asparagus, green beans, broccolini, sugar snap peas, snow
peas, thinly sliced beets
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Tip 5: Don’t Forget Flavor Boosters
There are many ways you can add layers of flavor to your salads. Using some of these techniques
will make your salads taste so good that you might even find yourself craving a salad!
● Idea #1: Add fresh herbs
○ They bring a fresh, bright, herbaceous flavor
○ Adding in multiple herbs adds complexity of flavor
○ Tip: when using fresh herbs, stick to soft herbs such as parsley, cilantro, basil,
dill, tarragon, and mint.
● Idea #2: Toast your nuts and seeds
○ If you’ve ever eaten a raw walnut and thought “this is bitter,” it’s time to start
toasting your nuts and seeds!
○ Toasting releases the volatile oils contained in nuts and seeds, thereby
awakening flavors that would otherwise lie dormant. It makes them much more
flavorful and adds a very subtle smoky flavor.
○ Tip: you can toast your nuts in the oven on a sheet pan, or in a dry skillet on the
stove. When using the latter method, shake the pan frequently to prevent burning.
● Idea #3: Add dried fruit
○ Not only does dried fruit bring a delightful chewy texture (see tip #3), but it also
brings an unexpected yet pleasant sweetness.
● Idea #4: Salt and pepper your greens directly
○ Sprinkling a little sea salt (especially flaky sea salt) and freshly cracked black
pepper on your salad greens helps draw out their flavor.
● Idea #5: Incorporate seasonal ingredients
○ Everything is more flavorful when it’s picked in season, and particularly when it’s
locally grown and hasn’t traveled thousands of miles, so try incorporating a
seasonal and locally grown ingredient or two into your salads.
○ Spring: blanched asparagus; pickled radishes or ramps; peas and pea shoots
○ Summer: heirloom tomatoes, peaches; grilled corn, eggplant, zucchini
○ Fall: roasted pumpkin, butternut squash, kabocha squash, sweet potatoes
○ Winter: roasted carrots, cauliflower, cabbage, Brussels sprouts; sweet potatoes;
kale and other greens
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Salad #1: Greens and Grains Salad with Citrus-Date Vinaigrette
● Salad Base
○ Arugula
○ Farro
● Vegetables
○ Fennel
○ Beets
● Add-ons
○ Walnuts
○ Sliced avocado
○ Fresh flat-leaf parsley, finely chopped
○ Fresh dill, finely chopped
● Dressing: Citrus-Date Vinaigrette
1. Roast the Beets (instructions below)
2. Cook the Farro (instructions below)
3. Slice the Fennel: Chop off the fennel stalks off and reserve the fennel fronds. Slice the
fennel bulbs in half, lengthwise, through the core. Then slice each half lengthwise again.
Using a mandoline or a very sharp knife, very thinly slice the fennel crosswise.
4. Toast the Walnuts: Heat a skillet over medium heat. Add walnuts in a single layer, stir
frequently, until browned and fragrant, about 5 minutes.
5. Assemble the Salad: Layer arugula and cooked farro into a salad bowl or serving bowl.
Top with sliced fennel, roasted beets, toasted walnuts, sliced avocado, chopped parsley
and dill, and fennel fronds. Drizzle on the Citrus-Date Vinaigrette and toss to combine.
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How to roast whole beets
● Preheat the oven to 425°F/218°C.
● Prep the beets. Trim off the greens and most of the stalks (leaving some stalk intact
prevents beets from “bleeding” in the oven). If your beet greens are fresh, you can use
them as salad greens, or saute them. Do not trim the beet tails (it results in less juicy
beets). Wash and scrub the beets clean.
● Lightly rub the beets in olive oil or a neutral-flavored oil. Place the beets in an ovenproof
casserole-style or baking dish and cover.
● Roast for 45-90 minutes, depending on the size of your beets, or until fork-tender.
Medium-sized beets usually take 1 hour.
● When beets are cool enough to touch, run them under cool water and peel off the skins
(wear gloves if you don’t want to get your hands dirty). Store in an airtight container in
the fridge for up to 5 days.
How to cook farro
● For 1 cup farro, bring 2 ½ cups (600 mL) of water to a boil and season well with salt.
● Once boiling, add the farro and any seasonings of choice (black pepper, garlic cloves,
bay leaf).
● Reduce the heat to a simmer and cook until al dente - tender yet chewy (15-20 minutes
for pearled farro; 20-30 minutes for semi-pearled farro).
● Drain in a sieve. If you have the time, spread the farro out on a pan to dry.
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Salad #2: Asparagus and Green Bean Salad with Tahini Dressing
● Salad Base
○ Blanched asparagus
○ Blanched green beans
● Vegetables
○ Cherry tomatoes
○ Shallot
● Protein: cooked chickpeas
● Add-ons
○ Almonds
○ Hemp seeds
○ Fresh flat-leaf parsley, finely chopped
○ Fresh dill, finely chopped
○ Fresh basil, slivered
● Dressing: Easy Tahini Dressing
1. Blanch the green beans and asparagus. Bring an inch or two of water to boil in a large
saucepan. Once boiling, add the green beans; cover the pan and cook for 2 minutes. Add
the asparagus and cook for 1-3 more minutes (1-2 minutes if asparagus are skinny).
Immediately drain the vegetables into an ice bath (large bowl of ice water). Once the
vegetables are cool, drain on clean towels to dry completely.
2. Slice the vegetables. Once the green beans and asparagus are dried, slice them into
2-inch pieces at an angle. Peel 1 small shallot and slice it crosswise, as thinly as
possible. Slice the cherry tomatoes in half.
3. Toast the almonds. Heat a skillet over medium heat. Add almonds in a single layer, stir
frequently, until browned and fragrant, about 5 minutes. Once cool, chop the almonds.
4. Assemble the Salad: Layer sliced green beans and asparagus into a salad bowl or
serving bowl. Top with sliced cherry tomatoes, shallots, chickpeas, chopped almonds,
hemp seeds, and chopped herbs. Add the Tahini Dressing and toss well to coat.
Easy Tahini Dressing (makes about ⅓ cup dressing)
● 1/4 cup (56g) tahini
● A few sprinkles of lemon zest
● 2 TBSP fresh lemon juice
● 1/2 teaspoon maple syrup
● ¼ - ½ teaspoon kosher salt
● 2 - 3 TBSP ice water
In a bowl, whisk together the tahini, lemon zest, lemon juice, maple syrup, and salt. Stream in the
ice water, 1 TBSP at a time, and whisk until creamy, fluffy, and desired consistency.
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Salad #3: Two Greens Salad with Lemon-Garlic Vinaigrette
● Salad Base
○ Romaine
○ Kale
● Vegetables
○ Cucumbers
○ Sauerkraut
● Protein: cooked lentils (I prefer French green or black beluga lentils in salads, but green
or brown lentils work fine too)
● Add-ons
○ Dried cranberries
○ Pepitas (shelled pumpkin seeds)
○ Sea salt
○ Black pepper to taste
● Dressing: Lemon-Garlic Vinaigrette
1. Toast the pepitas. Heat a skillet over medium heat. Add pepitas in a single layer, stir
frequently, until mostly golden browned and fragrant, about 4 to 5 minutes.
2. Chop the vegetables. Slice romaine and kale into thin strips. Slice the cucumber into half
moons.
3. Assemble the salad. Place the sliced romaine and kale in a large enough bowl. Lightly
salt and pepper the greens directly. Pour the Lemon-Garlic Vinaigrette around the bowl
(not directly on the greens) and then toss to coat, ensuring all the greens are coated.
4. Transfer the dressed greens to your serving bowl. Add the cucumbers, dried cranberries,
toasted pepitas, sauerkraut, and lentils. Season to taste with salt and pepper, if needed.
Lemon-Garlic Vinaigrette (makes about ⅓ cup dressing)
● 1 small lemon, zested
● 2 TBSP fresh lemon juice
● 1/2 TBSP pure maple syrup
● 1 ½ tsp Dijon mustard (or whole grain mustard)
● 1 garlic clove, crushed or finely minced
● Sea salt to taste
● Freshly cracked black pepper to taste
● 3 TBSP extra virgin olive oil
Option 1: Add all of the ingredients except for the olive oil to a jar with a lid. Shake it up to
combine. Then add the olive oil and shake again until emulsified.
Option 2: Add all of the ingredients except for the olive oil to a small bowl. Then stream in the
olive oil, whisking as you go, until emulsified.