Salad Bar

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

House Salad

Chopped red lettuce
Sliced cucumber
Quarter Campari tomatoes
Celery leaves
Pumpkin and chia seeds
Salt, pepper, freshly squeezed lemon juice 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.

Green Thyme!

Kale
Red leaf lettuce
Thinly sliced cucumber
Sunflower seeds
Dry thyme
Salt, pepper, lemon–or balsamic vinegar–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.

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, the juice of 1 lemon, 1/4 cup of olive oil, 1 tablespoon of Dijon mustard, sea salt (salt generously), and pepper
Sprinkle with hemp seeds

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

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!

I Love Veggies

Baby spinach
Red lettuce
Frisse
Steamed cubed beets
Sliced avocado
Chia seeds
Dress with salt, freshly squeezed lemon 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.

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.

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