A fresh, delicious salad is a wonderful way to incorporate more raw food into your diet , load upon on vitamins, minerals, and enjoy amazing taste, too. In my latest raw food demo, I show how your can take three simple ingredients and five short minutes to create my Lettuce, Tomato and Avocado Salad. It’s a creamy, crunchy flavorful salad you’ll want again and again.
First I’ll introduce you to an easy-to-use salad mix that you can get at the supermarket. Then I’ll demonstrate how to use one of my favorite kitchen tools to quickly ready your greens for serving, and show you how to plate it for maximum visual appeal. Best of all, this simple salad “magically” dresses itself with no additional oil required.
Mesclun Salad – A Raw Food Staple
I love mesclun salad! It’s a flavorful pre-mixed combination made up of young greens such as baby spinach, baby arugula, frisée, and dandelion. Mesclun was once considered a “gourmet” mix and was not easy to find. Today, however, you’ll find it at supermarkets everywhere.
What I like about mesclun is how different the texture is from typical salad greens. The soft pliant baby leaves provide an interesting and delicate alternative to the crunch of “adult” iceberg and Romaine lettuces.
Another plus in the mesclun mix column is how well it pairs with Roma tomatoes, the second ingredient in the recipe. As you’ll see that all that is needed is a quick chop; there’s no seeding required.
Avocado – Raw Food Fat Cat
The surprise in this raw food salad is that no dressing is required. Avocado, the final ingredient in this raw food salad takes the place of dressing. I show you how to peel and chop and avocado, which provides healthy fat with lots of flavor.
Healthy fat? Yes! Our bodies needs fat to survive and half an avocado has 15 grams of heart-healthy unsaturated fat, along with fiber, potassium, and vitamins C,K, folate, and B. Don’t be misled. The fat in avocado may be healthy and cholesterol-free, but it is not low calorie. Half an avocado has about 160 calories.
You can watch as I gently massage the avocado into the lettuce, until it’s as creamy as any dressing you could desire. And once you add lemon and salt, you have all the great flavor and texture you could want!
This salad really is simple, and it's simply perfect anytime you need a nutritious and satisfying lunch you can put together quickly.
What are your favorite salad mix-ins at this time of year? What’s in season where you live? I hope you’ll post your response in the comments section.