We’ve all been there. You’re trying to eat more greens but you just can’t face another lunchtime salad. Maybe it’s because of the prep involved, maybe it’s because it feels like the North Pole outside, or maybe it’s because you’re just sick and tired of chomping your way through a big bowl of raw veggies.
So you either reach for something a little (or a lot) less nutritious or you use all your willpower to just force down that salad. If you’re lucky, you discover mid-salad that “Hey, I kinda like this salad.” If you’re not lucky, you wind up feeling either guilty for choosing something less nutritious or resentful for having had a less than thrilling lunch. So what to do? I have a few tips to make salad-eating easier and more enjoyable, plus a vegan ranch dressing that you can personalize to your taste buds’ content.
But first, a check-in for those of you following my KISSS healthy eating plan. As you know, a little over a week ago I made a commitment to eat simple meals of soup and salad while cutting out the sugar and flour. I’m happy to report that though there have been moments of temptation, I’ve completely resisted sugar and, for the most part, flour. I stuck to my resolution to have salads every day last week and managed to enjoy soups 4 out of 7 nights, opting for a huge veggie-tofu stir-“fry” over shirataki noodles (flourless noodles) one night, bean burritos made with 60-calorie multi-grain tortillas another, and oven-fries and a hummus wrap another.
So though I didn’t stay away from flour completely, I used the lightest tortillas I could find (many of the white flour ones contain over 200 calories each) and filled them with lots of veggies and beans. I find that these tortillas don’t set off my flour cravings like bread does, a huge plus in my opinion.
Those of you who have been eating this way for a while will not be surprised to hear that I felt much more focused and had more energy, even though I was recovering from a cold during the first half of the week. By the end of the week, I had started a new workout routine (and have the sore glutes to prove it). And though, as I said before, my primary goal is health, I did lose a little over 4 pounds.
Best of all, I did it without feeling deprived or hungry. Whenever I wanted to eat, I ate. If I was still hungry after one bowl of soup, I had another. I snacked on fruit (mostly oranges), no-oil popcorn, and chickpeas sprinkled with Creole seasonings whenever I felt tempted to eat something off-plan. In the coming weeks, I will probably reduce the number of snacks I eat, but when you’re just getting started, I think it’s important to keep from getting so hungry that you go crazy and eat everything in sight. (Been there, ate that!)
If you’ve been following along, I’d love to hear how you’re doing, as well as any tips you have for making this plan easier. Please feel free to leave a note in the comments or on the FFV Facebook page.
Tips for Making Salad Your Meal (When You’d Really Rather Eat Pasta)
Prepare, Prepare, Prepare
You’re much more likely to stick to your salad resolution if your salad isn’t a chore to make. Have your salad ingredients prepped and ready to grab and throw together. To me, the most time-consuming part of making a salad is washing, drying, and chopping the greens. For a while, I was buying packages of those prewashed salad greens, but not only are they expensive, they often go bad quickly.
Now I make my own ready-to-eat lettuce packets by using a FoodSaver to seal cleaned and chopped romaine lettuce in quart jars (see this great post for details). Once a week I prep all my lettuce and then, when lunchtime rolls around, all I need to do is empty a jar into a bowl and add the rest of my salad ingredients. (You don’t need to have a FoodSaver; a few of those “green bags” or containers will work almost as well.) Other ready-to-use salad greens to have on-hand include broccoli slaw, baby spinach, and alfalfa or clover sprouts. With the greens already chopped, you can throw together a salad in just minutes.
Top It
Start thinking of your huge salad as the base for something else. Hummus I’ve already mentioned, but get even more adventurous and top that big bowl o’greens with Chickpea Salad. Or think outside the fridge and top your salad with something hot: balsamic chickpeas, chili beans, red beans, spaghetti sauce, or even your leftover bean soup. The hot topping will wilt the greens and warm up the whole salad, making it much more comforting on a cold day.
If giving up bread has left you craving sandwiches, let your salad be your bun! Try your favorite burger crumbled over your salad. Some of my favorites are Curried Eggplant-Lentil-Quinoa Burgers, Roasted Beet Burgers, Sweet Potato Falafel, and Red Bean-Chipotle Burgers.
Spice It Up
Don’t count on your salad dressing to deliver all the flavor to your salad. Add spicy, sweet, or tangy ingredients that make every bite sparkle with flavor. If you’re a fire lover, sliced or chopped jalapenos add an interesting heat, but if you’re looking for a tamer flavor, toss on a little salsa. Throw on some diced apples or pears or a few raisins or dried cranberries for a hint of sweetness. You may not think you like fruit in your salad, but give it a try. (My favorite combo is balsamic vinaigrette or ranch dressing, chickpeas, diced apples, raisins, and walnuts.)
Just Do It
A few times this week I was not in the mood for a salad…until I started eating it. Sometimes you just have to push past your aversion and make that salad. You may be pleasantly surprised at how satisfying it is.
Your turn: Leave me your best advice for making salads a part of your daily life.
A good salad dressing can make even a plain Jane salad interesting. Here’s the basic template I use to make a creamy salad dressing that my daughter loves. It’s highly adaptable, and though it uses cashews for creaminess, it still contains less than 30 calories per 2-tablespoon serving.
Hidden Cashew Ranch Dressing
Ingredients
- 1/4 cup raw cashews (see note about soaking)
- 1 1/4 cup plain , unsweetened non-dairy milk (I used Westsoy)
- 1 tablespoon chia seeds
- 1-2 tablespoons fresh lemon juice (more if using Meyer lemons)
- 1 clove garlic (or 1/4 tsp. garlic powder)
- 1/2 teaspoon granulated onion
- 1/8 teaspoon black pepper , freshly ground
- 1/4 teaspoon salt (optional or to taste)
- 1 tablespoon minced fresh parsley
- 2 teaspoons chives , raw or freeze-dried, snipped
Instructions
- Place all ingredients except parsley and chives into blender and process on high until smooth. Add parsley and chives and blend on low briefly to incorporate them. Check seasonings and add more as needed, but remember that the flavor will get stronger over time. Refrigerate for at least an hour to allow flavors to blend. Stir or shake before serving.
Notes
Nutritional info is approximate.
GetSkinnyGoVegan
January 15, 2012 at 3:43 pmI introduced my neighbor to these types of raw nut based dressing and she uses them several times weekly. Seems that they are very “mainstream” friendly, which is ALWAYS a good thing if one is having company that does not want dehydrated wheatsprout cookies!
Conz
January 15, 2012 at 5:58 pmI’ve just had a look at those tortilas, and apart from having oil in it (!), the ingredients are downright scary!
rob
January 15, 2012 at 8:27 pmThis post has the ring of honesty – we don’t always want to eat salads but we should!
At our site, we have others working on the day to day challenges of being vegan – would appreciate your input and you should promote your site as well!
http://questorganic.com/search?q=vegan
js
January 15, 2012 at 8:52 pmThis looks like an interesting recipe. I never liked ranch dressing even when I was a kid and all my friends poured it on everything (even their pizza), but I think I would like this.
This is my favorite fast salad lately (although YMMV because you said you don’t like crunch things)…
Huge bowl of mixed greens, sliced carrots, green onions if I’ve got some, a ton of fresh parsley (like 1/4 cup chopped), slivered almonds, and shelled edamame (warm, preferably). Top with either a storebought oil-free sesame ginger dressing (whole foods sells one; it’s not Healthiest Thing Ever, but it’s not bad used sparingly) or a homemade version.
It’s also good with clementine or orange slices added. Have been having this for lunch lately with soup or chili. I am not sure what makes it so good but I think it’s the parsley. I’ve been on a parsley kick lately for some reason; I’ve been making a lot of “skillet salads” too and putting a bunch of fresh parsley on top of the plate of hot veggies.
Shelly
January 15, 2012 at 9:59 pmI’ve seen your name on several other forums and sites and so appreciate your wisdom since I am new to embracing this lifestyle. Starting tommorow!!!!! I am a non medicated type 2 diabetic and wondered if I juice with a vitamix that leaves the fiber in..does that effect my blood sugar spikes ……do you know ? I’m thinking of going all juice for a week or so but was unsure and then I’m gonna start eating all your fabulous recipes. I’m so glad to have found your site!!!! Everything looks easy and yummy….Shelly
erica
January 16, 2012 at 12:31 ami just made this substituting water for milk and apple cider vinegar for the lemon juice. it’s amazing! i’ll be making this all the time, thank you!!
Amanda Blog and Kiss
January 16, 2012 at 1:23 amIf I’m not feeling very “salady” I just leave out the lettuce! It’s pretty much the most boring part of a salad, so instead I just make a salad with chopped vegetables, some fruit (mango or grapes or pomegranate seeds), chickpeas and dressing. It doesn’t feel like a lettuce salad, because it’s heavier and more filling.
Dr. Cat, The Happy Rehab Doc
January 16, 2012 at 1:53 pmThis ranch dressing looks amazing! Thank you!!
The best piece of advice I can give you on the newly sugar-free life is to eat a piece of fruit at every meal and as your evening snack. This is what I did on the advice of my OA sponsor and she was completely right–it definitely took the edge off! Of course, if you are diabetic than absolutely disregard this advice!!
Hope that helps!:-) It does get a lot easier with time!
Richa@HobbyandMore
January 16, 2012 at 7:25 pmI have to try this dressing.. so perfect!
Ganasini Devi
January 16, 2012 at 7:46 pmHi Susan,
I love your site. I’ve been vegan for about 11 years but had never heard of the KISSS approach. It sounds right on and I’ve started playing with it. One of my favorite very quick salad dressings is Reduced Fat Veganaisse, which has about 1/2 the fat and calories and tastes great mixed with whatever vinegar you like. Sometimes I add some italian seasoning herbs but it really doesn’t need it. Also thanks for the suggestion on adding garbanzo’s to tahini dressing to cut down on the amount of tahini used. I’ve been adding vinegar to tahini also and its delicious but high in fat if you like lots of dressing. Thanks for your work
Chey Wood
January 17, 2012 at 5:05 pmI love your blog I am new to the low fat vegan thing I saved my liver when giving up oils, not even fat just oils!it helped my health so much just doing that so thanks for your lovely blog!
Jamie Walker
January 19, 2012 at 3:56 pmThanks for sharing this delicious (and VEGAN!!!) salad dressing recipe! YUM!
colleen
January 19, 2012 at 7:58 pmroasted chickpeas or wasabi peas are great for crunch. quinoa and brown rice add a nutty flavour and some whole grain goodness. i also love to crumble a veggie burger into my greens and use salsa as the dressing.
Nina
January 21, 2012 at 1:25 pmSusan, fantastic post! I just discovered your site and am so happy I did. Can’t wait to try this dressing and look forward to your future posts! Cheers from Houston!
moonwatcher
January 23, 2012 at 7:26 pmHi Susan,
Just can’t say enough about salad. Now instead of saying thisdressing looks good, I can say it IS good. I have been into borchst made in the crock pot from Kathy Hester’s recipe (I have made both golden and red, and actually like the red better, I think, being a beet freak), and so I had a little bit of cashew cream leftover, from the little bit I made to put on the top of my borscht. It probably amounted to about what was needed for half of your dressing recipe, so I halved the dressing recipe, and slightly reduced the amount of West Soy. It is really light and lovely and satisfying when i want something creamy on my salad. I will be looking forward to making it again when Spring arrives and I have lots of Italian parsley and fresh chives coming up.
Thanks again,
moonwatcher
Susan Voisin
January 23, 2012 at 8:02 pmI’m so glad to hear you liked it! Thanks for all your “salad notes.”
Pam
January 29, 2012 at 6:24 pmOMG!!! My favorite salad dressing is back on the menu. 🙂 Thank you SO much!
I’ve been “choking down” daily salads dressed with just rice vinegar, which is OK, but too acidic for my taste to do day afte day. Ditto lemon juice. But after I tried this recipe, I enjoy my salads once again.
So far, I’ve made it per your recipe and my family and friends have enjoyed it. I have also experimented already be adding extra cracked pepper (cracked pepper ranch) and extra garlic (by accident). Both were good. Next, I’m going to try basil with a little nutritional yeast to see if I can give it a pesto taste.
Susan, I love your blog and your website. I sincerely appreciate all of the effort that you invest to share delicious recipes, beautiful photos and valuable information so freely – and I know it is a lot of work. You are a blessing. Thank you.
Lady Miss Jme
January 30, 2012 at 9:50 amI have made this for years 🙂 I recommend soaking cashews always, they never seem to do the trick dry – even with a Vita-Mix or a Blendtec.
Most nuts – are more digestible and thereby nutrient available if soaked – only brazil nuts are already enzyme ready when picked.
Susan Voisin
January 30, 2012 at 9:57 amHmmm. Gotta disagree with you. But if that’s your experience, so be it. Mine is different.
Lady Miss Jme
January 30, 2012 at 11:03 amGotta disagree with which part? About the nuts needing soaked – or that they are more digestible after soaking?
Susan Voisin
January 30, 2012 at 11:16 amBoth, really. From a culinary standpoint, my sauces and dressings get just as creamy whether I soak or not, so I go the shorter route. And though lots of websites claim improved digestibility and nutrition from soaking nuts, I haven’t seen a real scientific study to back it up (see http://whfoods.org/genpage.php?tname=dailytip&dbid=97 ). But if you know of one, I’m open to the possibility.
Tracy
February 4, 2012 at 9:47 pmLove your ranch idea… i usually make “cashew cheese” but this is a great twist! And I wanted to “pipe in” about the pre-prep… I’ve been doing this for about a month now, and it makes it so much easier to have a salad… even TWO salads a day! I chop in my food processor (pulse) broccoli, cauliflower, red cabbage, carrots, and kale. Mix it all up and put it in glass Pyrex in the fridge. It lasts because I don’t put anything wet in, like cucumbers or something. It only lasts two or three days anyway, we eat it up!!! And it’s like eating 3 salads in one, it’s not as much “work” to chew it all up because it’s already diced so small!
Eslah
February 25, 2012 at 1:11 amLooks great .I was wondering how long will this keep in the fridge ? thanks 🙂
Susan Voisin
February 25, 2012 at 7:59 amI think it’s best if you use it within a week, but it may keep a little longer than that.
Small Footprints
April 8, 2012 at 7:42 pmI love green salads so … it’s not a problem to incorporate them into almost every meal. Sometimes, though, just to shake things up, I like to make a salad of “toppings”. In other words, imagine all the yummy veggies one would put on top of a lettuce salad (beans, peas, cucumbers, celery, beets, corn, mushrooms, carrots, etc.) and leave the lettuce out … or replace the lettuce with shredded cabbage. I usually make a simple Italian style dressing and let it marinade for awhile in the refrigerator … it’s lovely! Thanks so much for this recipe … I’ve been dying for a good vegan ranch style dressing and I think this is the one!
I love your site … I’ve added you to my blog roll so that I won’t miss a thing! 🙂
moonwatcher
April 29, 2012 at 4:15 pmOh Susan!
I just had to write and say I made a version of this dressing with almond milk, flax seed and my very own first fresh chives and parsley from the garden. Oh, it was wonderful. A little lighter than with the soy. but still scrumptious.
Thanks again
xo
moonwatcher
Dawn
May 2, 2012 at 9:15 amSusan–I finally got around to making this dressing and it was so delicious! I had tried some dressing with chia as the only thickener and while they tasted okay they just were not great. This was really, really good. Thank you so very much for posting so many wonderful recipes and tips that have helped me continue to eat better-for-me and tasty, satisfying food. I like vinaigrette style dressings so that has helped me but I was getting tired of trying to vary them and never have a creamy dressing. This was so tasty. I will be making this again and I will be serving it to omni friends because they will love it too!
Thanks again–Dawn
admattai
July 7, 2012 at 2:11 pmthis dressing looks great! after making your tofu-cashew mayo & using it in salad dressing, I’m excited to try this. just a quick question: would this dressing freeze well? I may not use it all up in a week. Thanks!
Susan Voisin
July 7, 2012 at 2:20 pmI think it would freeze just fine. Hope you enjoy it!
Yvonne
August 7, 2012 at 10:41 amhave you found a balsamic vinaigrette that doen’t have sugar? I use balsamic vinegar but i’m getting tried of the same taste of grapes. I have tried serveral different kinds and they all seem to taste the same except for White Balsamic Vinegar. I have looked at the vinaigrettes and I can’t find any without sugar or sweetner. Love your site, it has helped me a great deal!
Gianna
November 25, 2012 at 12:26 amThank you for this recipe, ive been looking for something more pure than the veganaise or tofu based recipes out there! just made it and it tastes great. It was super thin so I doubled the cashews. I’m guessing the chia seeds will thicken it over the hour wait time as well, so I may have jumped the gun.. Salad is my favorite food, but then again, most people think of salad as romaine, tomatoes, red onions and cucumbers. Boring! I love those ingredients but you can’t stop there. That’s a wimpy salad. Many other commenters have made great suggestions. My staples are avocado or roasted butternut squash. For me, my dedication to salad lunches became much more fun when I convinced a co-worker to buddy up. We take turns buying the basics (spinach, kale, green onions, red bells peppers, baby heirloom tomatoes, diced cucumbers and avocados) then we also take turns buying 2 “wild card” ingredients per week (exotic Vietnamese herbs, roasted veggies, black fermented garlic, homemade vegan pesto, red quinoa) everyday becomes an adventure instead of a chore. Try this “better than peanut sauce” dressing for a fun Thai twist:
2 tb raw almond butter
2 tb raw agave
2 tb chili garlic sauce ( same brand that makes sriracha, or just use fresh garlic and red pepper flakes as a last resort)
Splash of lime juice
Splash of Nama shoyu (or soy sauce)
Blend until creamy and use as a dip for veggie spring rolls or as a Asian slaw dressing.
Keep eating salad people, and remember the definition of a salad is a fluid idea 🙂
Thank you for this blog
Kenisha
January 5, 2013 at 10:59 amI was just sharing with a friend last night that I do not crave salads in the winter. I will try these tips though. Thank you Susan!
Meghan
January 5, 2013 at 12:19 pmI have a really hard time eating raw salads everyday so I compromised. I saute all different kinds of veggies; cauliflower, broccoli, asparagus, french green beans, celery, carrots, onion, garlic, zucchini, and squash, very lightly(about 5 minutes each, a little more for the cauliflower and brocolli), then I put some seasonings in the mixture and top a nice bed of dark greens with the veggie mixture. I also make a no fat balsamic dressing and this combo makes it so yummy and makes me want to eat salads more. Sometimes I also throw into my salad a quarter cup of brown rice with herbs.
Marilyn Hernandez
February 8, 2013 at 8:02 pmI love your dressing and salad ideas! I am overweight but decided to change my eating habits after being inspired by a documentary called “Fat, Sick and Nearly Dead.” So, for the past week I have been juicing my fruits and vegetables and plan to juice for a month (when I can afford to), but for now I have to eat some healthy solids. I stumbled upon your blog while searching for healthy and natural dressings because I am fed up with all of the store-bought processed and unhealthy dressings that are available. Your blog has such a wide variety of recipes to choose from and they are not very complicated to make, so I am excited about having some healthy choices (the “Hidden Cashew Ranch Dressing” and “Ridiculously Easy Vegan Buttermilk Salad Dressing” look especially tasty and I nearly have all the ingredients to make them). I just wanted to thank you for putting them out there. I am definitely going to subscribe! Thanks again!
– Marilyn
Sharon Tenney
August 23, 2013 at 1:24 amHi Susan,
As usual, I often come to your blog for ideas. My daughter is joining me in eating vegan, and she just tonight said she now wants to cut out the oils. But…she adores Ranch dressing and dairy. She is finally breaking the dairy habit. But she really loves creamy dressings. So….to your blog I came! And here is the recipe for Ranch Dressing – without dairy or oils!! Wow! I also read the comments and I see that it can be frozen – we will try that.
Thanks so much for your hard work. I always look forward to receiving your newest recipe! 🙂
Lisa
October 26, 2013 at 12:19 pmGreat dressing! I added chilli powder and cumin to top my salad with black beans, salsa and avacado! Super delicious, thank you.