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Written by Deborah on November 25, 2012 – -
by Joanna Steven
Here are three nice side salads to go with the lettuce cups in the Complete Raw Vegan Thanksgiving Series. The first one is a Raw Vegan Waldorf Salad with an Apple Chia Dressing, the next is a Raw Kale, Corn, and Red Bell Pepper Salad, and the last recipe I think you’ll love. Raw Vegan Brussels Sprouts Salad with an Orange Chia Seed Dressing is a light and colorful salad, and also has slivered almonds and dried cranberries.
Are you planning a raw vegan or vegetarian feast for the holidays? Be sure to join the Raw Mom Club to swap tried and true recipes with other raw moms!An Easy, Delicious Salad with Fall Flavors and Lots of Nutritional Benefits
This very easy salad looks and tastes like fall with apples and cranberries. It is also packed with healthful ingredients. Since all the ingredients are “raw”, you are getting the maximum benefits from the vitamins, especially vitamin C which is easily destroyed in the cooking process, along with the live enzymes. Besides being high in vitamin C, apples are rich in fiber known to protect the heart, control blood sugar and protect against cancer.
Cranberries have been shown to protect against urinary tract infections. Raw walnuts and chia seeds are high in omega 3 fatty acids which has anti-inflammatory properties to help protect the heart and cognitive function, and prevent arthritis and other inflammatory conditions. Each serving of this recipe provides 1.1 g of omega 3 and 3.0 g of omega 6. It also provides nearly 4 grams of fiber.
Waldorf salad, full of delicate, fresh ingredients, was commonly made with a heavy, oily mayonnaise dressing. To lighten it up, use a tangy fruit juice dressing with lemon and apple juice, sweetened with a little raw agave syrup, and thickened with hydrated chia seeds.
1/4 cup filtered water, room temperature
2 teaspoons dried chia seeds
1 tablespoon raw agave syrup (or raw honey*)
1 tablespoon fresh apple juice
1 tablespoon freshly squeezed lemon juice
2 cups diced apple, with with the peel
1 cup celery, diced
1/3 cup dried, sweetened cranberries
1/4 cup raw English walnuts, chopped
4 leaves butter lettuce (optional)
* honey is not considered vegan
Early in the day, mix dried chia seeds into filtered water. Let sit for several hours until it forms a gel. In a small bowl, combine agave syrup, apple juice and lemon juice with the chia gel. Set aside.
Combine apple, celery, cranberries and English walnuts. Add the apple chia dressing and mix together. Spoon each serving onto a small leaf of butter lettuce. Makes 4 servings
Per serving: 139.2 calories, 5.7 g fat, 0.6 g saturated fat, 0 g cholesterol, 1.7 g protein, 21.4 g carbohydrates, 3.9 g fiber, 1.1 g omega 3 and 3.0 g omega 6 fatty acid.
Kale is one of the most nutritious vegetables around. Eating kale is like taking a delicious vitamin pill filled with vitamins A, C, E, and K, thiamine, riboflavin, niacin, B6 and folate. It also is packed with minerals like copper, calcium, potassium, iron, magnesium, manganese and phosphorus. It even delivers the important omega 3 essential fatty acid.
Non-heme iron, or iron that is from non-meat sources like veggies and beans, is not easily absorbed. That’s why vegetarians and raw foodists could become anemic. However, by eating foods high in vitamin C, the non-heme iron becomes significantly more absorbable!
The kale and red bell pepper in this recipe provides abundant vitamin C to allow you to absorb the iron from the kale and corn in this salad. So this recipe can be enjoyed frequently besides during this Thanksgiving meal.
4 cups of shredded raw kale (dinosaur, red or green Russian, or a mixture of all three)
Kernels from 1 large ear of raw white or yellow corn
1 red bell pepper, diced
2 tablespoons fresh lemon juice
1-1/2 tablespoons extra virgin olive oil
1/2 teaspoon salt (more or less, to taste)
Dash of black pepper
Wash the kale well. Remove and discard the center stalk and thinly slice to get 4 packed cups of kale. Place the kale in a salad bowl.
Mix the lemon juice, olive oil, salt and pepper and add to the kale, gently working it in with your hands to tenderize it. Add the corn and red bell pepper and mix well.
Add additional salt and pepper if needed. Makes 4 servings.
Per serving: 103 calories, 5.5 g fat, .8 g saturated fat, zero g cholesterol, 1 g protein, 12.5 g carbohydrates and 2 g of fiber.Love Them or Hate Them?
Most people have a strong opinion about these petite little cabbages. But fear not, Brussels sprouts lovers, here is a recipe that everyone can enjoy. Try presenting this colorful dish at your next Thanksgiving or winter holiday feast! Double or triple the recipe for more guests. If you’d like, substitute pomegranate seeds for the dried cranberries.
Amazing Health Benefits
One cup of Brussels sprouts provides over 100% of your daily requirement of vitamin C and K. Besides broccoli, it contains more glucosinolate (a phytonutrient associated with protecting our cells against cancer) than any other vegetable! They are also a very good source of dietary fiber, vitamin A, folate, thiamin, vitamin B6, folate, potassium and manganese.
This recipe also gives you all the benefits of the amazing chia seed! Each serving provides over 400 mg of ALA omega 3 fatty acid.
In a small bowl, mix chia seeds with water and stir well. Stir several more times over the next 30 minutes while the chia seeds absorb the water.
After the chia seeds have formed a gel, add zest, orange juice, olive oil, agave nectar, apple cider vinegar and sea salt, and mix thoroughly. (This dressing can be made ahead and refrigerated).
Mix dressing with the thinly sliced Brussels sprouts, almonds and cranberries, and serve. Makes 4 servings.
Per serving: 74.8 calories, 3.2 g fat, 0.4 g saturated fat, 404 mg ALA omega 3 and 603 mg omega 6 fatty acids, 0 mg cholesterol, 2.5 g protein, 11.5 g carbohydrates, and 2.7 g dietary fiber.
After spending decades as a successful engineering executive at IBM and spending another 9 years as the CEO of Ampro Computer Company in Silicon Valley, Dr. Joanne L. Mumola Williams pursued her PhD in holistic nutrition. Nutrition and health has always been her life-long passion and in 1999 it became her full time mission to help people achieve remarkable health by eating a delicious and nutritious plant-centric diet. From Sebastopol, California, she writes the food blog, www.FoodsForLongLife.com where she shares raw and cooked vegan recipes along with articles on nutrition. She is currently working on her first book which will be published next year.
To learn more about Joanna, access our free online community of thousands of raw food enthusiasts doing their best to raise healthy families and help their kids enjoy a diet rich in fresh fruits and vegetables. You can also interact with Joanna at the Raw Mom Facebook Page!