How to Make a Salad

For my first blog, I thought I would share with you our favorite salad and dressing recipe.

You can add any raw veggies to your salad that you like. I would encourage you to add one or to that you might not like, because when they are chopped very small, mixed in with everything else and in a dressing you like, you probably won’t even notice. Plus, when you make yourself keep eating something that you may not like, you begin to develop a taste for it and it becomes more tolerable.


When we first started juicing, it was very hard to drink carrot juice. We would mix in sweet apples when we juiced the carrots to try to make it tolerable. Eventually, we didn’t need the apples, and then I found myself looking forward to my carrot juice because it made me feel so good. And, it also reminds me of the first time I tried Indian food. I say, “That was an experience, and I don’t think I care to have it again.” Since then, I actually have developed a taste for a few things and like to go to Taj once in a while. So, keep tasting! I keep telling Lexi, “Just keep tasting it!” I never thought she’d eat peas or green beans. First she would eat one and gag, but then the next meal, one more chewing and swallowing, then the next meal, one or two without grabbing for a drink, and so on until now she’ll eat them without much fuss! She’s even decided that she actually likes green beans now. So, keep trying things!

My Mom spends a lot of time making a very pretty salad that I call “Confetti Salad” because she chops everything in these little pieces about the size of a pencil eraser! With all the brightly colored veggies, it looks like confetti. I don’t particularly care for bell peppers, but I don’t mind them in this salad mixed with everything else. You can spend a lot of time chopping and dicing, but you don’t have to. I like to make a huge salad at a meal, enough to have one or two days of left-overs for another dinner and for my lunches. Often, on Sundays after church, I make my trip to Super Target to stock up on organic produce. I have about 10 of those wash and re-use disposable Gladware plastic containers - just the right size for a side-salad. I line up 6 or 8 of them on the counter then start assembling salads. It takes about 20 minutes, but then I have 2-3 days of salads ready for our lunches.

I just buy the baby lettuce (which I like to tear into bite-size pieces because I don’t like fighting with large pieces of lettuce to get them in my mouth) and divide it out into the containers. Then, I add some cherry or grape-size tomatoes and some baby carrots along with some chopped celery. If I’m really motivated, I’ll chop up any raw veggies that I have in the frig - cucumbers, zucchini, green beans - yes, green beans! - any veggie - just chop them up very small. My Mom loves to add raw asparagus, red peppers and yellow peppers to hers. You can even use different types of lettuce - romaine, green leaf, red leaf, baby spinach, etc.! All of this variety allows you to get a variety of wonderful nutrients found in higher quantities in certain vegetables – and, it keeps things from getting boring.

So, here’s my favorite salad recipe below. Feel free to make any adjustments you desire. Then, top it off with your favorite healthy dressing. The recipe for our favorite salad dressing is below. I keep all my nuts and seeds in a plastic tote that fits on a shelf in my freezer. When I get ready to make salad, I just pull it out and everything is right there to open, sprinkle, and put back. It saves a lot of time. Plus, the nuts and seeds give the salad an interesting texture and flavor as well as lots of great protein! I buy them all at Akins in 8 oz. to 12 oz. containers - all raw, of course. Happy salad making to you all! Tracy

Great Salad!
(all organic veggies is best, of course!)
baby lettuce or romaine, torn in bite-size pieces
cherry or grape tomatoes whole or cut in halves, or diced tomatoes
mini or baby carrots, or sliced or diced regular carrots
thinly sliced celery
cucumber, diced
any other veggie in your frig - chopped or diced: brocolli, cauliflower, green beans, asparagus, yellow peppers, red peppers, anything!

Sprinkle on:
Poppy seeds
Sesame seeds, raw
Sunflower seeds, raw
Flax seeds, raw
Pepita seeds, raw (pumkin seeds)
Sliced almonds, raw
Chopped walnuts

Layer all in a large salad bowl or in small Glad-ware containers to take for lunch! Toss with your favorite salad dressing. I like the balsamic dressing recipe below, but if I don’t have time, I like Newman’s Own Raspberry Vinaigrette (which I pour the oil off the top before shaking). Don’t forget the freshly cracked pepper!

Great Dressing!
1/3 cup organic balsamic vinegar (or apple cider vinegar if you prefer)
1/3 cup organic extra virgin olive oil
1/3 cup real maple syrup (not the artificially maple flavored high fructose corn syrup!)
Add 4-6 Tbps. filtered water if you like a milder vinegar flavor

It’s great with these simple ingredients, or you can sprinkle in some Italian seasoning if you like it, plus a little salt and pepper to taste. If you want “poppy-seed dressing”, add some poppy seeds before shaking. Shake well in glass cruet or any glass jar.

Organic maple syrup is available at the health food stores. Sam’s has a good deal on real maple syrup (not organic).