The Living Well Series: Plant-Based Eating—Salads 101

September 7, 2015

In my practice I prescribe a Plant-Based Diet as part of the Living Well 4™, a four stage healing process that integrates the three therapies of Gemmotherapy, Homeopathy, and a Plant-Based Diet. The past four weeks my posts have highlighted each of the four stages in healing and the general protocols used. In the next few posts I’d like to support your shift to a Plant-Based Diet by sharing changes we made in my own home.

plan-based eating

Eating more raw fruits and vegetables is a super important component of a Plant-Based Diet. The benefits from consuming more raw fruits and vegetables include:

  • Alkalizing the body’s pH
  • Activation of the lymphatic cleansing
  • Improved digestion
  • Decreased inflammation

All of this is important because a body that uses the lymphatic system to clean and eliminate optimally can heal itself. Your daily goal should be to eat a portion of raw salad before each cooked meal. So that means a lot of salads! To do that with enthusiasm it is important to have lots of options, a set of staples that are always on hand and a recipe-free plan to assemble some smash hits. Keep in mind good salad construction is all about simplicity and nourishing whole food ingredients.

Ready to get started?  I’d like to share my go-to building blocks to assemble endless salad combinations that we never grow weary of. Here’s how I break salad making down in my kitchen:

Bases & Textures

  • All varieties of Baby Leaf Greens: Spinach, Kale, Spring Lettuces, Arugula, etc
  • Torn whole leaves: Butter, Romaine, Red Curly, Endive, Frisee, Romaine
  • Chopped: Kales, Romaine
  • Grated: Root Veggies, Kohlrabi, and firm fruits such as apples
  • Julienne: Carrots, Beets, Kohlrabi, Celeriac, Jicama

Add-ins

  • Seeds: raw or dry toasted Hemp, Flax, Sesame, Pumpkin, Sunflower
  • Nuts: Walnut, Cashew, Hazelnut, Macadamia, Pistachio, Almonds, Filbert
  • Dried Fruits: Raisins (Golden, Black and Sultanas), Dates, Figs, Cherries, Cranberries, Goji, Plums
  • Fresh Fruits: thin slices of all varieties of Apple or Pear, Asian Pear, Peaches or Plums, Mango, Papaya

plant-based eating

Dressings

Choose one of the following Consistencies—Vinaigrette, Nut Based or Creamy

Base: Olive Oil, Nut Oil, Tahini, Walnuts, Almonds (Almond Butter), Cashews (Cashew Butter), Vegan Mayo, Dijon Mustard, Avocados

Citrus or Acid:  fresh squeezed Lemon,Lime, Orange or Grapefruit, Apple Cider Vinegar, Tamari Sauce, Mustard, Miso paste

Sweetener: Dates, Maple Syrup, Honey

Herbs and Spices: Green Onions, Garlic, Shallots, Cilantro, Basil, Parsley, Mint, Tarragon, Thyme, Pink Himalayan Salt, Fresh Ground Pepper

More on eating a Plant-Based Diet

So is eating a Plant-Based Diet the same as being Vegan? Actually no, eating Plant-Based means consuming a diet that includes 80% or more whole foods from plants. The remaining 20% can be animal protein and small amounts of processed foods. It is important to distinguish Plant-Based eating from a Vegan diet because the difference lies in the core purpose. The goal of Plant-Based eating is just that, to consume as many whole food, plant based, nutrient dense foods as possible. While the medical community that promotes a Plant-Based Diet does not promote consuming animal protein they make an allowance for it. For my clients I suggest that the main source of protein is consumed with the evening meal as it will take the most energy of all your foods to digest, making you sleepy at a logical time of the day. Want do the experts have to say about the benefits of Plant-Based Eating? Here are a few recent studies:

Plant Based Diets VS. Diabetes

Plant Based Diets VS. Cancer

Plant Based Diets VS. Auto Immune Diseases

image_pdfimage_print

Immunity matters!
Learn to support your health naturally with weekly tips
delivered straight to your inbox.

  • This field is for validation purposes and should be left unchanged.

You may also be interested in:

Vegan Eggplant Fideuà

By Lauren | August 12, 2022

Intrigued recently by this Ottolenghi Guardian Catalan receipe this fideuà is a remarkable blend of flavors and textures. Not familiar with the term, I learned that it was a bit of a cross between a risotto and paella and often features shrimp and fish. Admittedly the many steps involved are not for the impatient, but…

Herbed Pumpkin Seed Dressing

By Lauren | August 3, 2022

I’ve managed to keep a lovely herb garden alive this summer and absolutely delight in harvesting twice a week to make up a luscious dressing for salads. I eat a large raw salad daily, rotating ingredients with the season.  You will find that this dressing is equally delicious on a raw broccoli salad, a cabbage…

Vegan Eggplant Parmesan

By Lauren | July 29, 2022

What would eggplant season be without a vegan version of eggplant parm? In this version I cut out the breading and frying making it a healthier and simplier dish to prepare. And because it’s now eggplant season in Texas expect to see a few more recipes that feature this summertime superstar. Ingredients 3 medium-large eggplants,…

Herbed Mushroom Pizza

By Lauren | July 22, 2022

Have you ever cooked a pizza in your cast iron skillet? The results are truly amazing and if you can manage to do this in a convection toaster you can enjoy fresh made pizza without a sweltering kitchen. Here’s a no-recipe walk thru to guide you through the assembly process.  Ingredients Crust I suggest you…

All the Flavors Cabbage Salad

By Lauren | July 15, 2022

Spicy, sweet, salty, you name it, this salad has it all. So cool and refreshing, it’s the perfect summer salad. This one was inspired by our soaring Texas temps and my day-long attempt not to wilt. Have some fun subbing in what you have on hand, but remember that the end goal is to keep…

Buckwheat Crackers

By Lauren | July 8, 2022

Thought these might be a lovely snack for my sweetheart. He’ll take them along on his cross Atlantic flight Monday, headed to Germany where he will be with his mom for a stretch post surgery.  And of course I couldn’t help but hold back a few to enjoy myself. Recipe adapted from Aran Goyoaga. Makes…

Summer Corn Risotto

By Lauren | July 1, 2022

With four fresh-from-the-farm ears of corn in my fridge, I took the liberty of adapting Emily Weinstein’s adaptation of Corn Risotto. If you can carve out 90 minutes of cooking time this risotto is worth every bit of effort. Emily suggests preparing a corn stock and I wouldn’t pass that up. It was simple hands-off…

Not Your Grandma’s Butter Beans

By Lauren | June 24, 2022

When I was growing up Butter Beans, often called Lima beans were rightfully feared.  They led the list of most likely vegetable to be snuck into one’s napkin. So of course I was intrigued when, Meera Sodha, a favorite recipe developers, offered up this dish of Tomato Rose Harrisa Butter Beans. Meera has never steered…

Cauliflower Chaat

By Lauren | June 17, 2022

Quick to the table and full of flavor this Cauliflower Chaat is a perfect summer dish. Serve it hot or pack it up for a picnic side. My recipe was inspired by Tejal Rao’s Cauliflower Chaat published here. Don’t pass on the masala the amchoor (dried mango powder) is critical to the complex blend of…

What is Most Important

By Lauren Hubele | May 31, 2022

well or beginning poorly, what is important is simply to begin – David Whyte Dear beloved, One of the most common questions I receive is, “Where do I begin?”. David Whyte’s poem Beginnings is full of wisdom to answer exactly that question.   well or beginning poorly, what is important is simply to begin but the ability…

Gluten Free Berry Cobbler

By Lauren | May 27, 2022

Just in time for berry season, this simple cobbler is so versatile it can be made with whatever fruit is in season. A cast-iron skillet makes the perfect baking dish and use your toaster oven to keep your kitchen cool.  Inspired by Vegan Richa’s recipe I changed it up to be GF and used a…

A Word on Phenology

By Lauren Hubele | May 24, 2022

“What I see in nature is a magnificent structure that we can comprehend only very imperfectly, and that must fill a thinking person with a feeling of humility.” – Albert Einstein Dear beloved, It’s birthing season for our neighborhood white-tailed deer herd. Following the herd through the cycle of the year provides precious reminders of…

Posted in

1 Comment

  1. Denny on September 9, 2015 at 2:56 pm

    Thanks for the great hints.

Leave a Comment





This site uses Akismet to reduce spam. Learn how your comment data is processed.