From bottom to top, here’s my salad:
Dressing (see below for my favorite DF dressing)
Pepitas (or pumpkin seeds)
Topped with dried dandelion (it’s a great source of potassium & digestive aid)
As a mom to 4 growing kids and a Raw Food Nutritionist, I do my best to always buy organic, local produce and because I love to grow my own herbs, I always have a variety on hand in which to make the freshest dressings. One of our family favorites is from my mentor, Alissa Cohen. We love her ‘Creamy Italian Herb Dressing’ as it can be made with minimal effort, will store for days in the fridge and it’s soooo creamy!
2 cups of extra virgin olive oil
1 cup fresh basil
¼ cup fresh parsley
¼ cup apple cider vinegar (I love Bragg’s!)
2 tsp. chopped onion
2 chopped scallions
½ lemon, juiced
2 cloves of chopped garlic
1 tbsp. honey or sweetener of your choice
2 tbsp. dried Italian seasoning or the equivalent in fresh thyme or oregano
a few sprinkles of sea salt and cracked pepper to taste
Blend everything until creamy and smooth. Season to taste. Store in a glass jar in your fridge and use with your salads or as a veggie dip. Yum!
These salads really can’t be made wrong, and they definitely encourage you to be creative in your kitchen BUT there are a few things to remember if you want the tastiest and crunchiest salad ever:
Always put your dressing in first and then begin with veggies that won’t get soggy in it. Crunchy veggies like carrots, cucumbers, radishes, cauliflower and mushrooms are great lower level choices.
As you work your way up the jar, don’t be afraid to dig deep in your crisper! This type of salad is the perfect way to enjoy veggies that you might not regularly put in a salad. Avocado (sprinkled with lemon juice to minimize browning), zucchini, snap peas and sweet potatoes are wonderful additions.
Take the opportunity to sneak in a variety of nuts, seeds and dried fruit for added protein, vitamins and minerals. You’ll be amazed at the depth of flavor that hemp seeds, sunflower seeds, pepitas, pine nuts, walnuts or goji berries will add to your meal.
Don’t forget to leave a bit of space at the top so that you can flip it upside down to coat with the dressing.
Now that you’ve gotten a ‘taste’ of how versatile and nutrient-dense mason jar salads can be, I’d love to hear all about what your favorite combinations are and how you fit them into your family’s meals and recreational activities. Leave me a comment below!
London Wado-Kai Karate Club
Jodi is a green juice lovin' Raw Food Nutritionist, ‘Living on Live’ Raw Food Chef and SportYoga Instructor. She is the proud creator of KaRAWte (watch for upcoming nutritious workshops & classes!) and co-owns the London Wado-Kai Karate Club with her husband, Sensei Jim.
To learn more about how to register for their karate classes or to take a KaRAWte workshop, visit http://www.londonwadokai.com and https://www.facebook.com/londonwadokaikarate.
Special thanks to Jodi for sharing this yummy recipe with us!