Tag Archives: salad

Raw Celery, Apple, Pear, Pecan Salad


  • 3 celery ribs (chopped fine)
  • 2 red delicious apples (peeled and cut into small chunks)
  • 1 golden delicious apple (peeled and cut into small chunks)
  • 1 pear (peeled and cut into small chunks)
  • Juice of one lemon
  • Juice of one orange
  • ¼ cup dates (chopped)
  • ½ cup pecans (chopped)


After preparing the first four ingredients, add dates and half of the pecans, and pour half of the lemon/orange juice over the celery, apples, pear, dates and pecans, stir to coat, and set aside while preparing the dressing . Make dressing by combining the other half of the pecans with the reserved lemon/orange juice and puree into a nut butter sauce. Add puree to the salad and stir to blend flavors. Serve on a bed of leaf lettuce.


Green Food Focus

Why is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine.

God Almighty

One benefit of eating so many good greens, is the light-energy you feel after chewing it well. The chlorophyll is what makes it green, but that also cleanses your blood system and gives you a boost of energy like never before! So many friends are drinking green smoothies now… is it just an “in” thing? Nope. :) It is a way to boost your energy, clean up your red blood cells and added side effects are fighting against cancer, inflammation and free radicals that cause our bodies to break down. Another word for this is antioxidant! :) Now who is with me? Sounds better all the time! 😀 Many people have fought against cancer by increasing the greens in their diets as well as drinking liquid chlorophyll. Anything that is highly alkaline will help eradicate cancer faster than the average medication. Why? Because cancer can only thrive in an acidic environment. Eating alkaline foods will help balance your pH levels and force the cancer to retreat! I will write more on this subject at a later time!


There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, with or without a light dressing, you have a perfect meal for a hot summer’s day.

  • Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless.
  • Fresh herbs are a wonderful option to mix in, as they are packed full of flavor.
  • Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, fish or poultry.
  • Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil. Or try some of these yummy vinegar’s straight from California and drizzle your salads! I personally know this chef and his right hand assistant! This summer I got a personal tour of the winery where they make them, taste test some and brought back some bottles for my kitchen. Highly recommended! 😀


This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? I am very creative with my salads and usually eat my vegetables, proteins, and fruits all together! I like to cut up raw bok choy or zucchini with some finely chopped cilantro for added zing to any salad. Whatever you choose, have fun with your food and stay cool. Happy summer!

~Coach Shannon :)

Bok Choy Apple Slaw

Prep time: 7 minutes

Yield: 4 servings


6 stalks bok choy (about 1/2 head), thinly sliced

1/2 small red onion, thinly sliced

1 granny smith apple, sliced

1/2 cup toasted sunflower seeds


1 teaspoon ground coriander

1 teaspoon dijon mustard

2 tablespoons apple cider vinegar (or lemon juice)

1/4 cup olive oil

2 teaspoons honey or brown rice syrup

salt and black pepper to taste



  1. First make the dressing by combining all the ingredients and whisking well.
  2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
  3. Toss salad with half the dressing. Add additional dressing if desired.
  4. Eat immediately, or chill for up to one hour and then add the apples just before eating.

Eat all

Pumpkin Seed Dressing

Prep time: 5 minutes
Cooking time: 0 minutes
Yields: 4 people

1 cup roasted pumpkin seeds
2 tablespoons fresh parsley, minced
3 tablespoons scallions
2 teaspoons umeboshi paste
1/2 cup water
1. Place all ingredients in a blender and purée until creamy.

• Serve over steamed vegetables, salad, or noodles.

Dandelion Salad with Warm Hazelnut Vinaigrette

Prep time: 10 minutes
Cooking time: 5 minutes
Yields: 4 people

2 large bunches dandelion greens
2 tablespoons olive oil
3 cloves garlic, minced
1/4 cup hazelnuts, coarsely chopped
1 tablespoon balsamic vinegar
Sea salt and pepper to taste

1. Wash greens, remove stems and chop into 3/4-inch pieces.
2. Place greens in a large mixing bowl.
3. Heat oil in a sauté pan on medium.
4. Add garlic and nuts, stirring constantly for 2 minutes.
5. Stir in vinegar, salt and pepper.
6. Pour the hot vinaigrette over the greens and toss well.

Citrus Salad

Prep time: 5 minutes
Cooking time: 0 minutes
Yields: 4 people

2 hearts of romaine lettuce
2 fresh oranges and/or grapefruits
2 tablespoons brown rice syrup
2 tablespoons cider vinegar
1/3 cup extra-virgin olive oil
1/2 cup roasted almonds, slivered

1. Wash and chop lettuce and place into large bowl.
2. Cut off skin from oranges and/or grapefruits by cutting off top half, remove skin in strips, working all the way around the fruit from top to bottom. Cut along the side of the membrane to remove the sections of the citrus fruit.
3. Combine brown rice syrup with vinegar and stream in extra-virgin olive oil, stirring constantly.
4. Pour dressing over the lettuce, season with sea salt and pepper and toss.
5. Serve on individual plates; lay fruit on top of lettuce and garnish with almonds.

Big Summer Mix Salad

Prep time: 10 minutes
Cooking time: 0 minutes
Yields: 2 people

1/2 bunch spinach (or any favorite greens)
10 garlic stuffed green olives
1/2 cup raw cashews
1/2 small yellow onion
1/2 red bell pepper
1/2 jalapeno pepper
1/2 cucumber

2 tablespoons tahini
Juice of 1 lime
2 pinches cayenne pepper

1. Wash and dry all veggies.
2. Finely chop all veggies, olives and nuts and place in a large bowl.
3. Mix dressing ingredients together with a fork in a small bowl.
4. Add dressing to vegetables, toss well and enjoy.

Apple Choy Slaw

Prep time: 5 minutes
Cooking time: 0 minutes
Yields: 3 people

5 stalks of bok choy, chopped
1 granny smith apple, sliced
½ small red onion, thinly sliced
½ cup alfalfa sprouts (optional)

2 tablespoons apple cider vinegar (or lemon juice)

2 teaspoons honey or brown rice syrup
1 teaspoon ground coriander

1 teaspoon Dijon mustard
¼ cup olive oil

Salt and black pepper to taste

1. Combine all ingredients in a bowl.
2. Prepare dressing in a bowl or shaker container and mix well.
3. Pour dressing over salad.
4. Eat immediately. If you are going to serve the salad later on, add the apples just before serving to prevent them from browning.
• Try cabbage instead of bok choy or carrot slices instead of onion.
• Add fresh herbs such as cilantro, parsley, mint or scallions.
• Double the dressing ingredients and use on leftover grains

Warm Thanksgiving Kale and Squash Salad

Prep time: 30 minutes
Cooking time: 20 minutes
Yields: 6 people

1 large purple turnip, washed, diced into 1/2″ cubes w/ skin
1/2 acorn squash, washed, seeded, diced into 1/2″ cubes w/ skin
1/2 small butternut squash, washed, seeded, diced into 1/2″ cubes w/ skin
2 tbs. grapeseed or canola oil (for baking)
1/2 head of kale, sliced paper thin crosswise
1/2 head of Lacinto Kale, sliced paper thin crosswise
1 tbs. each, raw pumpkin seeds, ground flax seeds, crushed pecans
2 tbs. dried cranberries
1 tbs. fresh flat leaf parsley, chopped
2 carrots, diced small
sea salt and pepper to taste
gomasio for flavor (optional)
2 tbs first cold pressed EV olive oil

1. Preheat oven to 375 degrees.
2. Place the diced turnip, acorn and butternut squash in a large baking tray.
3. Cover with 1-2 tbs. of grapeseed oil, mix until coated and top with sea salt and pepper.
4. Bake for 20-30 minutes, checking and turning over halfway through. When the veggies are baked, place them in a large bowl and add all of the other ingredients, mix well making sure everything is coated with the fresh olive oil.
5. Add sea salt, gomasio and pepper to taste and serve warm.

Recipe Courtesy of Amanda Andruzzi