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Apple Salad
Apple Cabbage Slaw
Beet Salad 
Bread & Butter Pickles
Broccoli Salad   
Glorious Tossed Salad
Green and Gold Salad, with oranges
Mary's Oil Blend
Pickling/fermenting foods  
Pineapple Cabbage Salad   
Salad Greens  
Taco Salad
Tuna Salad, fancy
Veggie Juice
Superfood  Mix 
Waldorf Salad


Apple Cabbage Slaw

This recipe and its variations are very flexible. Don't feel compelled to measure - I never do! Kefir may be substituted in any of the recipes. The cultured milk products add microorganisms valuable for your health, and help leftovers to keep well. 

3 cups
2 medium
1/2 cup

cabbage, shredded
apples, unpeeled, diced
walnuts, chopped

Combine cabbage, apple, and walnuts in bowl.

3/4 cup
1/2 cup
4-6 drops
to taste
to taste

Whole milk yogurt
Stevia Clear
Sea salt
Savory Herb Pepper*

Measure dressing ingredients onto cabbage mix and combine well.

*This herb combination adds a wonderful flavor.


1. For Pineapple Cabbage Salad substitute 2 dried pineapple rings, chopped for diced apple, and proceed with recipe above. You may substitute kefir for yogurt. Refrigerate for 24 hours before serving to allow the dried fruit to absorb excess liquid. This salad will keep for many days in frig.

2. For Waldorf Salad (Apple Salad): Omit cabbage, use 4 medium apples, add 1 cup chopped celery, and proceed with recipe above. Some sprouts and diced avocado are also nice to add.

3. For Beet Salad replace cabbage and apples with chopped cooked beets and diced celery, add 1/2 avocado, diced, and proceed as above.


Glorious Tossed Salad

Fresh garden greens are loaded with vitamins, minerals and enzymes. They should be a regular part of mealtime fare. This is a generic recipe with room for lots of variation.

Wash in a pan of cold water, tear into pieces and spin in a salad spinner:
Deep green, leafy lettuce, any variety
Spicy greens, such as arugula, mustard greens, cress
Tender greens from your garden, such as sorrel, chervil, mizuna
Seaweeds (reconstituted)

Add something crunchy:
Celery, chopped
Jerusalem artichoke, chopped
Radishes, sliced
Cucumber slices
Carrot slices

Add something oniony:
Chives or garlic chives
Onion rings
Garlic, chopped (if you're brave and not going out)

Add something fruity:
Tomato wedges, in season
Kiwi slices
Dried cherries or apricots, chopped
Orange sections
Fresh Raspberries or sliced strawberries

Add something nutty:
Pine nuts
Pumpkin seeds
Walnuts, chopped
Sesame seeds
Sunflower seeds

And finally the dressing (most commercial dressings are out because of the highly process oils):
I usually put the ingredients for the dressing in a small bowl or cup, blending just enough for the current salad. I also like to toss the dressing with the greens, rather than serving it on the side, as it makes everything more flavorful. Or toss with a good raw vinegar, like apple cider vinegar or balsamic vinegar and extra virgin olive oil or Mary's Oil Blend

Creamy dressing
1/2 cup yogurt or kefir
1-2 Tbsp extra virgin olive oil
1/4 avocado, chopped (score the flesh with a knife and scoop out with a spoon)
              (optional, but a really good source of healthy fresh fat)
Sea salt or VegeSal, to taste
Savory Herb Pepper, to taste
3-4 drops of clear stevia 

Combine ingredients in cup or small bowl, pour over salad greens and toss. Serve immediately.

Raspberry Dressing
Red wine vinegar
Extra virgin olive oil
a few raspberries, fresh or frozen, crumbled
Salt & pepper to taste

Combine in a small jar, cover and shake well. Pour over salad greens and toss. Serve immediately. This is especially good with walnuts.


Green & Gold Salad
2 oranges, peeled.
1/2 avocado, diced
1 medium stalk celery, sliced thin
1/4 cup chopped parsley
2 Tbsp shallots or red onion, sliced very thin
1/4 cup kefir or plain yogurt
1 tsp extra virgin olive oil
2 tsp frozen orange juice concentrate
4 drops  Clear Stevia 
salt and pepper to taste

Break peeled orange in half, remove any seeds, and slice thinly across the sections. Cut these thin slices in half. Add remaining ingredients and combine. Serve immediately.

Yield: 4 servings


Veggie Juice

Vegetable juicing is a good way to get lots of healthy raw vegetables. Juicers are often recommended, but a blender works fine if you add some water, and gives you all the fiber as a bonus. Use your imagination in combining vegetables you have on hand. The quantities are not crucial, so don't measure! During growing season I pick my greens from the garden fresh every morning. I make kefirkraut from kale when I have a good supply in the garden.

  • 1/2 cup water or stinging nettle tea
  • 1/4 - 1/2 cup tomato, cranberries or blueberries
  • 1 cup celery, cucumber, and/or summer squash, chopped
  • Carrot, shredded -- 1-2 inch piece
  • Several sprigs of parsley and/or cilantro, including stems, chopped coarsely
  • As desired - other greens as available, chopped coarsely (for example, spinach, lettuce, mache, dandelion, lamb's quarters, mizuna, red orach, borage, purslane, chard)
  • As desired, fermented dark green leafy cruciferous vegetables, such as kale, collards
  • As desired, other vegetables, such as peppers, garlic chives, chopped garlic, etc.
  • As desired, herbs for flavor - dill, basil, fennel, etc.
  • Celtic Sea Salt to taste
  • Pinch of stevia or a sprig off your stevia plant (optional)
  • 1-2 tsp flax seeds or chia seeds
  • 1-2 tsp spirulina or chlorella
  • 1 tsp acerola powder  
  • 1 raw egg from free-range chicken

Prepare all ingredients. Place first five ingredients in the blender (softest items first) and start blender, increasing speed gradually. When up to speed, add remaining ingredients gradually and blend for an additional 30 seconds or so. Pour into two large glasses. Add water as desired for a pleasant consistency (I rinse the blender with good water and use that water), stir, and drink. This recipe makes two servings. 

Superfood Mix - for a quick and easy morning drink

Mix them all together and keep in frig. Mix a scoop (2 T.) into a glass of clean water and drink. Optional additions to the glass: kefir, raw apple cider vinegar, some mineral-rich sea salt.

Be sure to clean the grinder promptly, as the flax seed oils quickly oxidize to something hard and brown.


Beets, apples and carrots seem to have special cleansing abilities. The mini-beet protocol at is kind of hard to follow (needs editing) but might give you some helpful ideas.


Tuna Salad, fancy

1 can tuna in water, canned w/o salt; drained, flaked
1/4 cup cucumber; chopped
1/4 cup celery; chopped
1/4 cup parsley; chopped
1/4 cup green peppers; diced
1/3 cup yogurt, plain, whole
1 tablespoon olive oil
1/8 teaspoon pepper
1/8 teaspoon Celtic sea salt

Combine all ingredients and serve.

Yield: 2 servings
Per serving:
205 calories
22 g protein
4 g digestible carbs

Crunchy Broccoli Salad

Cabbage family vegetables such as broccoli contain substances that depress the thyroid. Brief steaming denatures these substances.

1 lg bunch

1 small
2 strips
1/2 cup
1/2 cup

fresh broccoli, cut into
     bite-sized pieces
red onion, sliced thin
bacon, fried, broken
walnuts, chopped

Steam broccoli over boiling water 1 minute. Place broccoli in salad bowl to cool quickly. Add next four ingredients and toss.

1/3 cup
1/2 cup
1/4 cup
To taste
2 Tbsp

yogurt, plain
sugar or
raw apple cider vinegar

Combine ingredients for dressing in small bowl. Pour over broccoli. Toss and serve.

Yield: 8 servings


Mary's Oil Blend

Makes 3 cups
119 calories per tablespoon
This wonderful blend of three oils can be used in salad dressings or as a cooking oil. When used for cooking, flavors come through beautifully, and the blend does not burn as easily as pure coconut oil. In salads, it provides all the benefits of coconut oil and does not have the strong taste of olive oil. In mayonnaise, it provides firmness when chilled. Be sure that the sesame oil you purchase is truly expeller expressed or cold-pressed, since the very high temperatures used during processing destroy the unique protective antioxidants in sesame oil. Since we use this blend in many recipes, we suggest you make enough to have on hand whenever you need it.
1 cup coconut oil, gently melted
1 cup expeller-expressed or cold-pressed sesame oil
1 cup extra virgin olive oil
Mix ingredients together in an airtight glass jar and store at room temperature.

From Eat Fat, Lose Fat, by Dr. Mary Enig and Sally Fallon, page 188 - also at


*Interesting Salad Greens you can raise in your garden

Purslane  and 

Mache (Lamb's Lettuce) - will last all winter with some protection. Seeds itself readily.

*Pickling - Fermenting Foods  

Pickled vegetables are a great source of beneficial bacteria (probiotics). Here are some products that make the process easy:

Pickl-It -

Perfect Pickler

The Probiotic Jar

Krautpounders,  and
Make it easy to pound the juice out of the chopped & salted cabbage to  make sauerkraut

Cultures for Health - lots of equipment, fermentation starters for fermented foods, cheese-making supplies

-- more on the Probiotics and fermented foods

There are also excellent information and instructions on fermenting foods in Nourishing Traditions.

Cultured milk (kefir)

Kombucha (fermented sweet tea)

Bread & Butter Pickles
An excellent recipe here that Kris often makes when cucumbers are in season.


The Three Biggest Culturing Mistakes

Does Oxidation Effect Fermentation?