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Healthy Living Recipes

Deb Howard: It’s the season for salads! Guests at Kripalu often tell me how much they love our salad bar and that they wish they had one at home. I tell them, “But you can!” Here’s my suggestion: when you get all that lovely produce home from the store (or farmers’ market) take a few minutes and do some cutting. Grate carrots and beets (daikon is yummy, too); slice cucumbers; wash your cherry or grape tomatoes; slice a red onion; steam and cool some peas, broccoli, or asparagus; remove a variety of sprouts from their plastic packages; and open a can of chickpeas or kidney beans. Place each item in its own glass container with a lid. (I recommend glass as it will keep your produce fresher longer and is better for the environment.)

Now you have your own salad bar waiting for you in the refrigerator. If you also roast some nuts and seeds and have olives or dried fruit on hand, you are well on your way to a dynamic salad. As simple as it sounds, this pre-prep really works. Most produce will stay fresh for 4-5 days in a glass container, so if you do the prep on a Sunday night, you will be set for the week. Roasted nuts and seeds stay fresh for several weeks in sealed containers (again I recommend glass), so you can prepare those every other week.

Let’s not forget the fun part: the dressing! This month I offer you three of our most popular dressings to enjoy at home. The recipe for our house dressing can be found here.

Be well and make sure to visit your local farmers’ market as soon as it opens!

Umeboshi Scallion Dressing

Makes 2 cups; stays fresh (refrigerated) for 5 days.

1 bunch scallions, roughly chopped
1⅓ cups olive oil
2 to 3 tablespoons umeboshi vinegar or 1 ½ tablespoons paste
¾ cup water

Blend all ingredients together.

Ranch Dressing

Makes 2½ cups; stays fresh (refrigerated) for 2 weeks.

1½ cups Veganaise
1 teaspoon garlic
6 tablespoons sour cream
2 tablespoons white wine vinegar
¾ cup parmesan cheese
¾ cup milk
1 teaspoon pepper

Blend all ingredients together.

Creamy Parsley Feta Dressing

Makes 2 cups; stays fresh (refrigerated) for 2 weeks.

¼ cup parsley, chopped
¼ cup water
⅔ cup extra virgin olive oil
⅔ cup Veganaise
¼ cup lemon juice
3 tablespoons feta cheese
1 tablespoon garlic, chopped
1 teaspoon salt

Blend parsley and water. Add remaining ingredients and blend very lightly.

Read Kathie Swift’s nutritional commentary: Garlic and Parsley

Garlic is the power ingredient in both the Ranch and Creamy Parsley Feta dressings, and for good reason. Its extensively researched medicinal benefits are attributed to its sulfur-containing phytos, which act to keep bad bugs at bay, disarm cancer-causing processes such as nitrosation, and help the vascular system run smoothly.

Parsley contains the unique chemicals limonene and myristicin, which provide “chemoprotection,” neutralizing potential carcinogens and aiding detoxification by activating an enzyme that is important in toxin removal.

Find more delicious and nutritious recipes in Kripalu Recipes.