Salads are much more than croutons, lettuce and tomatoes. Salads can be complete, satisfying, and nutritious meals all by themselves. Learn which vegetables and what varieties are the most nutritious, combine colors and textures, add legumes and grains, sprinkle them with nuts and seeds, dress them with extra vitamins, minerals and healthy fats, and indulge with confidence! Eat the rainbow!

Visit GSU’s Raw & Cooked Vegetables page to find out which are the most nutritious vegetables in the store and the varieties and colors with the most health benefits. You will also learn ways to prepare vegetables in order to maximize their phytonutrient content.

To accompany your salad with a delicious and wholesome homemade bread visit Green Cuisine’s Homemade Bread page! Also, check Shake It Up! to learn about the importance of fresh fruit in a healthy and balanced diet and find many delicious fruit and vegetable smoothie combinations under GSU’s Smoothie Bar. 

Omega-3 Mix: Reuse a spice container and make yourself an Omega-3 seed mix to sprinkle on your salads and add to your homemade breads!

• Sesame seed
• Flax seed
• Hemp seed
• Poppy seed
• Chia

Green Thyme!

• Kale
• Red leaf lettuce
• Thinly sliced cucumber
• Sunflower seeds
• Dry thyme
• Salt, pepper, lemon–or balsamic vinegar–and olive oil

Warm Quinoa and Lentil Salad

• 1 cup of cooked quinoa
• 1/2 cup of cooked lentils
• Sautéed spinach, mushrooms and red onions to taste: In a hot skillet, pour some olive oil, diced garlic, and chill flakes to taste. Let cook for a few minutes. Then add the mushrooms, diced red onions, salt, pepper, and a squirt of white wine. Sauté for a few minutes and finally, add the chopped spinach. Cover and remove from heat. In a medium bowl, mix the sautéed vegetables with the chilled lentils and quinoa, dress with lemon and serve warm.

Potato, Beet & Pea

• A cubed boiled potato (served warm)
• A sliced steamed or roasted beet (served cold)
• Sautéed peas (olive oil, salt and pepper)
• Dress with vegan mayo, salt, pepper and olive oil

Goji Blast

• Chopped red lettuce
• Thinly sliced onion
• Top with goji berries, pumpkin, poppy and sunflower seeds
• Dress with salt, freshly squeezed lemon juice and olive oil

Power Greens & Fig Winter Salad

• A few handfuls of organic baby power greens (kale, arugula, chard, and/or spinach)
• 2-3 small quartered figs
• Thinly sliced green Anaheim pepper or bell pepper (to taste)
• A couple of broccoli florets
• Whole grain balsamic-olive oil croutons: Cut 1 to 2 slices of whole grain bread into small squares and sauté in hot skillet with olive oil, garlic pepper, and a touch of balsamic vinegar.
• Dress with sea salt, lemon pepper, hemp seeds, balsamic vinegar and olive oil.

Hearty Quinoa

• Chopped Italian kale
• Chopped red lettuce
• Thinly sliced red onion
• Sliced yellow bell pepper
• Quinoa heart: cook on stove adding 1 cup of water for every cup of quinoa (add salt or vegetable-herb bouillon for extra flavor)
• Dress with lemon pepper, freshly squeezed lemon juice and avocado oil.

In Zinc

• Red bibb or ”butter” lettuce
• Sliced cucumber
• Sliced onion
• Pepitas (peeled and roasted pumpkin seeds loaded with vitamins A, B and K, minerals, including zinc, calcium and potassium, and essential fatty acids, such us omega-3 and omega-6)
  
• Poppy seeds
• Dress with salt, pepper, freshly squeezed lemon juice, and avocado oil (rich in protein, unsaturated fats, potassium, and vitamin E).

Spiced Cucumber

• 1 washed shredded cucumber (unpeeled)
• Thinly sliced red onion
• Freshly squeezed lime juice
• Tajin seasoning (chili peppers, salt, and dehydrated lime juice)

Castanha de Cajú

• Chopped kale
• Sliced avocado
• Sliced onion
• Sliced yellow heirloom tomato
• Crushed cashews
• Oregano vinaigrette dressing

Oregano Vinaigrette Dressing:

Combine 1/4 cup of olive oil, 1/4 cup of apple vinegar, some freshly squeezed lemon juice, 1 tablespoon of oregano, 1 tablespoon of chia seeds and salt to taste. Shake well and pour on top of your salads!

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Smoking Good!

• Chopped Redbor kale
• Sliced avocado
• Sliced cucumber
• Cherry tomato halves
• Marinated cubed organic non-GMO tofu
• Marinade: 1 tablespoon of liquid smoke, 1/4 cup of apple vinegar, 1/4 cup of olive oil, 1 tablespoon of Dijon mustard, salt, and pepper
• Sprinkle with hemp seeds

I Love Veggies

• Baby spinach
• Red lettuce
• Frisse
• Steamed cubed beets
• Sliced avocado
• Chia seeds
• Dress with salt, freshly squeezed lemon and olive oil

Green Power Organic Salad

• Chopped organic red lettuce
• Chopped organic Italian kale
• Chopped organic dandelions
• Chopped organic sliced avocado
• Sprinkle with hemp seeds
• Dress with alt, pepper, freshly squeezed organic lemon juice, unfiltered organic olive oil.

Booster Fall Salad

• Chopped Redbor kale
• Chopped arugula
• Chopped red lettuce
• Cubed beet
• Cubed avocado
• Fresh lemon zest
• Lemon juice, balsamic vinegar, and olive oil.

Quinoa Salad

• Tricolor quinoa: cook on stove adding 1 cup of water for every cup of quinoa (add vegetable-herb bouillon for extra flavor)
• Garbanzo beans
• Sliced avocado
• Cubed beets
• Sliced red onion
• Chopped cilantro
• Freshly squeezed lemon juice and olive oil.

Thanksgiving Salad

• Red leaf lettuce
• Grilled, sautéed or baked onions
• Fresh cranberries
• Salt, freshly squeezed lemon juice and olive oil.

The Harvest

• Arugula
• Baby mustard greens
• Baby kale
• Yellow and red grape tomatoes
• Salt, freshly squeezed lemon juice, and olive oil.

Purple & Green

• Chopped lettuce
• Chopped beet greens
• Sliced avocado
• Sliced cucumber
• Sliced steamed beets
• Steamed cauliflower florets
• Chopped purple cabbage
• Salt, balsamic vinegar, olive oil

Accompany this salad with one of GSU’s delicious homemade breads and make it a complete meal!

Veggie Delight

• Redbor kale
• Spinach
• Beet greens
• Mustard greens
• Tomato
• Shallots
• Hemp seed and chia
• Lemon juice and olive oil

Ekskwizit

• Sliced organic beets (steamed)
• Sliced organic potatoes with their skin (steamed)
• Chopped beet greens and spinach
• Sliced shallots
• Omega-3 seed mix, salt, balsamic vinegar and olive oil

Note: the skin of the potato contains half of the antioxidants found in the entire potato and is high in fiber. However, unless you buy organic potatoes, the skin will also contain high levels of pesticides. Organic potatoes are only a few cents more than regular potatoes, so take advantage of that and get the most out of your potatoes by eating the skin too! In addition, steaming or roasting your vegetables instead of boiling them helps retain all their nutrients, so avoid boiling your vegetables!

Sprout!

• Organic mixed greens of your choice (in this salad: kale, mustard greens, dandelion, red leaf lettuce, and escarole endive)
• Thinly sliced cucumber
• Thinly sliced shallots (they have six times more nutrients than regular onion)
• Lightly steamed Brussels sprouts
• Lots of freshly squeezed lemon juice and olive oil.

Note: if possible, use unfiltered and unprocessed extra virgin olive oil, it has more antioxidants and will stay fresh longer. Processing, filtering and clarifying olive oil filters out about half of its bionutrients!

Heirloom

• Sliced organic heirloom tomatoes (non-hybrid/heritage tomato)
• Mashed hard-neck garlic cloves
• Basil
• Salt and pepper
• Unrefined, unfiltered extra virgin olive oil.

Escarole

• Escarole endive
• Red leaf lettuce
• Sliced tomatoes
• Sliced yellow bell pepper
• Sliced avocado
• Sliced onion
• Omega 3 seed Mix
• Salt, freshly squeezed lemon juice, olive oil

Dandelion

• Diced dandelion (wild superfood)
• Homemade sprouted mung beans
• Mixed baby greens
• Cherry tomatoes
• Diced shallots
• Salt, freshly squeezed lemon juice and olive oil

Radiance

• Shredded carrots
• Diced beets
• Salt, pepper, freshly squeezed lemon juice and olive oil
• Optional: chopped parsley

Con Tutti

• Chilled brown rice
• Baby spinach
• Baby kale
• Sliced tomato
• Diced red bell pepper
• Sliced avocado
• Thinly sliced onion
• Kalamata olives
• Optional: sliced hearts of palm (from sustainable agriculture farms)
• Dresses with salt, freshly squeezed lemon juice and olive oil
• Top with power seed mix: hemp, chia, flax, sesame, and poppy seed
• Serve with bread and fruit

Rainbow

• Cut lettuce
• Baby spinach
• Kalamata olives
• Diced tomato
• Diced yellow bell pepper
• Thinly sliced red onion

Temptation

• Lettuce
• Purslane
• Diced tomato
• Diced red bell pepper
• Sliced avocado
• Shucked  steamed corn

Top:

• Diced green onion
• Shredded ginger
• Hemp, sesame and flax seed
• Salt and pepper
• Lemon
• Olive oil

Happy Hen

• Baby lettuce or spring mix
• Sliced red onion
• Sliced tomato
• Sliced avocado

Top:

• Gardein Crispy Tenders (or other brand of vegan chicken tenders)
• Hemp seed
• Salt and pepper
• Lemon wedge

Beet It!

• A bed of spring mix or baby lettuce
• Sliced tomato
• Sliced onion
• Sliced beet
• 2 scoops of lentils

Top:

• Salsa Golf: vegan mayo mix with ketchup
• Sliced avocado
• Sliced palm hearts
• Salt, pepper, and lemon wedge

Hemp It Up!

Dividing the bowl into fourths add:

• Sliced cabbage
• Sliced lettuce
• Sliced spinach
• Sliced arugula

On top:

• Sliced avocado
• Sliced tomato
• Sliced yellow bell pepper
• Sliced Red onion

Sprinkle with hemp seed and top with Lemon-Avocado dressing.

Lemon-Avocado Dressing

Creamy, flavorful, and easy to prepare. This lemon-avocado dressing will make any vegetable skeptic love salads! It’s also a great dip for fresh vegetable platters.

Ingredients:

• 1 ripe avocado
• 1 big lemon
• 1 cup of olive oil
• Salt and pepper
• Optional: 1 garlic clove or/and 1 green onion
• Blender or food processor

Mediterranean

• Spring mix
• Diced baby carrots or shredded regular carrots
• Diced red onion
• Cherry tomatoes
• Artichokes harts (cut in quarters)
• Black olives
• Salt, pepper, balsamic vinegar, and olive oil

Garden

• Fresh garden hand cut lettuce
• 2 diced mushrooms
• 1 sliced tomato
• A few slices of cucumber
• Half sliced avocado
• Chive onions
• Salt, lemon juice and oil
• 3 shakes of seeds mix

10 +

• 2 handfuls of spinach
• 1 large carrot, shredded
• ½ cup of cooked beans
• 1 green onion, sliced
• 1 celery stalk, sliced
• 2 mushrooms, sliced
• 1 small tomato sliced
• ½ cucumber, sliced
• ¼ red bell pepper, sliced
• 1 avocado, sliced
• 6 shakes of seed mix (I mix my own: sesame, poppy, and flax)
• Season with salt, lemon, balsamic and olive oil

Carotene 200%

• 2 or 3 freshly shredded carrots
• Sliced bell pepper
• 1 diced green onion
• ½ diced avocado
• Salt, pepper, paprika, freshly squeezed lemon juice, and oil

Lentil salad

• Cook lentils and allow them to cool
• Place lentils in a bowl
• Add some sliced green onions (or any finely chopped onion)
• Dice some red bell pepper and add it to the salad
• Season with salt and the juice of one lemon or lime

You can also add: chopped parsley or cilantro,diced tomato, and/or chopped celery

Fungi

• Fresh baby spinach
• Broccoli flowerets
• 3 diced mushrooms
• Salt, pepper, freshly squeezed lemon juice and olive oil

Mixta salad

• Place some chopped lettuce in a salad bowl
• Shred a couple carrots and place them in the center on top of the lettuce
• Add sliced tomatoes around the carrots
• Add sliced onions or/and celery
• Season with salt, pepper, freshly squeezed lemon juice, and oil
• It is also good with balsamic vinegar

Broccolo

• A handful of spinach
• ½ tomato, sliced
• 5 slices of cucumber
• 1 shredded carrot
• ½ cup of broccoli
• 3 tablespoons of cooked beans
• Season with salt, pepper, lemon juice, balsamic and oil

Lettuce versus spinach

• On a flat salad plate, cover half of the surface with baby spinach
• Place some chopped butter lettuce in the other half of the plate
• Add some thinly sliced onion
• Season with salt, pepper, lemon juice and olive oil

Nuts Spinach

• Fill a salad bowl with baby spinach or chopped regular spinach
• Add some sliced or diced red, yellow or orange bell pepper
• Sprinkle the top with sliced roasted almonds or any nuts or dried seeds
• Season with salt, pepper, lemon juice, and olive oil

Carotene boost

• • In a salad plate, add three or four medium freshly shredded carrots
  • Garnish with sliced green onions or sliced green bell pepper
  • Season with salt, pepper, plenty of freshly squeezed  lemon or lime juice, and oil
  • Add some avocado slices in order to maximize your body’s carotene absorption.

100% Green

• 1 small plant of lettuce, chopped
• 1 avocado, sliced
• Mixed seeds (poppy, flax, sesame, and sun flower)
• Salt, lemon juice, and olive oil

Cucumbers & tomatoes

• Cut a big red tomato into eight wedges and place it on a plate or salad bowl
• Add a medium thinly sliced cucumber
• Garnish with sliced green onion and shredded carrots
• Season with salt, pepper, lemon juice and oil

Mung Beans Salad

• In a bowl, soak a cup of mung beans until they start sprouting
• Drained the water and rinse the sprouted beans, place them in a salad bowl
• Add a dice tomato
• Thinly slice some carrot and cucumber and add them to the salad
• Add some chopped onions
• Sprinkle the salad with sun flower seeds
• Season with salt, pepper, lime juice and oil

Walnuts and lettuce

• 1 stalk of celery, sliced
• 1 small lettuce plant, chopped
• A hand full of walnuts
• Season with salt, lemon juice, and oil