Salads

These salad recipes are suggested menu ideas found on Foodhead Fact Sheets. They are another tool you can use to help you along your health and wellness journey.

1/2 ripe avocado
1/2 ripe mango
1 green onion
1/2 red pepper
1 tbsp pumpkin seeds, toasted
3-4 kale or lettuce leaves, torn into bite sized pieces

DRESSING
1 tsp lime juice
1 tsp maple syrup or honey
1 tbsp olive oil
1/2 tsp tamari*

In a large bowl, mix the dressing ingredients and with a fork to combine. Only if using kale, place torn kale leaves into the bowl and, using your hands, ensure the dressing coats all of the leaves. Allow to ‘marinate’ for at least one hour. Just before serving add chopped avocado, mango, green onion and red pepper and toss. Sprinkle toasted pumpkin seeds on top.

If using lettuce instead of kale, toss all of the salad and dressing incredients except the lettuce. Tear lettuce up into bite sized pieces, arrange bed of lettuce on a plate or in a bowl and pour the mango mixture on top. Top with toasted pumpkin seeds and serve..

*Celiacs should ensure only wheat-free tamari is used

adapted from Staying Alive by Sally Errey

1 apple
1 beet
1 carrot
squeeze of lemon
drizzle of olive oil
salt to taste

Grate the apple, beet, and carrot, toss in a large bowl with a drizzle of olive oil, a squeeze of lemon and salt to taste.

This recipe came to me via nutritionist Hilary Hinksman. I was floored by how tasty and simple it was.

1/2 cup brown rice
1/2 cup Japonica (black) rice
½ cup frozen edamame
1 stalk celery
1 carrot
¼ cup scallions
¼ cup red bell pepper
1/4 cup basil leaves

DRESSING

1 tbsp brown rice vinegar
1.5 tbsp tamari*
1/2 tsp minced fresh ginger
1 small clove garlic, minced
Pinch cayenne
¼ cup sesame oil
1 tsp toasted sesame oil
3 tbsp lime juice
1/8 tsp sea salt
¼ tsp maple syrup
¼ cup pumpkin seeds (or other seeds of choice)
1 tbsp chopped cilantro

*Celiacs must ensure tamari is wheat-free

Cook the rice according to directions on package. Leave to cool.

In another pot, bring water to a boil, add edamame and let boil for one or two minutes until tender

When cool, combine the rice and edamame. Add chopped celery, carrot, red pepper, scallions and basil.

Combine all dressing ingredients. Add to rice and vegetables. Toss. Top with pumpkin seeds

Adapted from InspireHealth's Signature LIFE Program menu

1 cup Savoy cabbage, chopped
1 cup red cabbage, copped
1 carrot, grated
1 small beet, grated
1 green onion, chopped
1/4 cup parsley, chopped
3 tbsp pumpkin seeds
4 tbsp olive oil
1 lemon, juiced
1 clove garlic, minced
1 tsp prepared mustard
1 tsp honey
salt and pepper to taste

Toast pumpkin seeds in the oven or in a dry frying pan until they start to brown. Remove and let cool.

In a large salad bowl, whisk the olive oil, lemon, garlic, mustard and honey together.

Add the cabbage, carrot, beet, green onion and parsley to that bowl and toss with the dressing. Add salt and pepper to taste.

Sprinkle cooled seeds on top prior to serving.

1 bunch kale
1-2 tbsp olive oil
pinch salt
2 tbsp miso paste
2 tbsp almond butter
1 green onion, chopped
2 tbsp pumpkin or sunflower seeds

Wash kale and tear into bite sized pieces. Discard the stems. In a large bowl, combine kale, oil and salt and massage with hands until all of the kale leaves are coated in oil. Let sit covered for an hour on the counter or as much as overnight covered in the fridge.

To dress the salad combine miso paste, almond butter, and enough water to whisk the ingredients into a pourable consistency. Add to softened kale along with green onion and toss before serving.

Top with pumpkin or sunflower seeds.

1 sweet red onion, thinly sliced
1 cup pitted black olives
2 large tomatoes, chopped
1 green bell pepper, chopped
1/2 cucumber, sliced
1/2 cup sheep feta, crumbled

DRESSING
5 tbsp olive oil
1 tsp fresh oregano, chopped
Juice of a lemon
salt and pepper to taste

Combine all salad ingredients in a large bowl.
Whisk all dressing ingredients together.
Pour dressing over salad, toss and serve.