Characteristics

This is a simple and deliciously refreshing salad that incorporates the simplicity of tofu, and can be enjoyed year round but is best during the summer season using fresh, local produce. It provides healthy carbohydrates, fats and protein, and is rich in vitamins, minerals, phytonutrients and antioxidants. It is naturally low in sodium, high in fiber, and cholesterol free. The zesty lemon creamy dressing adds a rich palette of flavors to this salad.

PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs

  • Mostly whole-food
  • Mostly raw
  • 100% plant-based (vegan)
  • Grain-free
  • Gluten-free
  • Wheat-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • Green Leaf Lettuce (organic)
  • Strawberries (organic)
  • Tofu (organic, firm)
  • Sesame Seeds (organic, raw)

Zesty Lemon Creamy Dressing:

  • 2 Lemons (juice squeezed) (organic)
  • 1/4 cup Cashews (organic, raw)
  • 1 Garlic Clove (organic)
  • 1 Medjool Date (organic)
  • 1/4 tsp Sea Salt (unrefined)
  • 1 Tbsp Poppy Seeds (organic)
  • 1 Tbsp Nutritional Yeast
  • 1/4 tsp Coriander Seed or Powder (organic)
  • dash of Cayenne Pepper (organic)
  • Water (filtered, natural spring)

TOOLS:

  • Salad Spinner (optional)
  • Cutting Board
  • High Powered Blender (ex: Vitamix or NutriBullet)

Preparation Steps

  1. Wash the lettuce leafs and remove excess water using salad spinner.
  • Cut the lettuce leafs with a knife, vertically and horizontally into bite size pieces. Add to familial or individual salad bowl(s).
  • Wash a generous amount of strawberries, remove the top leafs and cut the strawberries into small wedges or slices. Add to salad bowl(s).
  • Cut your tofu into cubes or small slices and add to the salad bowl(s).
  • Sprinkle the salad with some sesame seeds.
  • Place all of the dressing ingredients into your blender. Add a few tablespoons of water, blend and add more to adjust to your preferred viscosity. Blend on high speed until a smooth consistency appears (about 15 seconds using Vitamix).
  • Drizzle the salad with the dressing and enjoy.

Meal Nutritional Benefits

Green Leaf Lettuce:

  • good source of: vitamin K, vitamin A, vitamin C, manganese, folate, B vitamins and many minerals
  • contains antioxidant properties to prevent cancer, enhance healthy immune function and promote a healthy digestive system
  • for more information, visit the green leaf lettuce detailed overview from Nutrition Data

Strawberries:

  • adds sweetness and tang to the salad
  • good source of (in descending order): vitamin C, manganese, fiber, iodine, potassium, folate, vitamin B2 and vitamin B5
  • contain antioxidant properties to prevent cancer, enhance healthy immune function and protect against rheumatoid arthritis
  • for more information, visit the strawberry detailed overview from World’s Healthiest Foods

Sesame Seeds:

  • adds texture to the salad through a delicate crunch
  • good source of (in descending order): copper, manganese, calcium, magnesium, iron, phosphorus, zinc, vitamin B1 and fibre
  • have cholesterol lowering effect, work to prevent high blood pressure, protect liver from oxidative damage and increase vitamin E stores in
  • for more information, visit the sesame seeds detailed overview from World’s Healthiest Foods

Cashew Nuts:

  • good source of (in descending order): copper, magnesium, tryptophan and phosphorus
  • Rich in antioxidants and unsaturated fats, especially oleic acid like olive oil
  • Promote good cardiovascular health, lower risk of coronary heart disease, promote healthy bone development, reduce risk of colon cancer, promote healthy blood vessels and joints and help prevent gallstones
  • Lower risk of weight gain when consumed on a regular basis
  • For more information, visit the cashews detailed overview from World’s Healthiest Foods

Medjool Dates:

  • good source of (in descending order): fiber, potassium, copper, manganese, magnesium, vitamin B6, vitamin B5, vitamin B3, calcium, phosphorus, iron, vitamin B2, vitamin B1, vitamin K, vitamin A and zinc
  • Rich in energy-rich carbohydrates, fiber and potassium, are excellent for athletes and all those needing a quick energy punch
  • Have been linked to promoting overall good health, promoting proper digestion and decreasing various cancer risks
  • Due to their good potassium content, can help regulate proper blood pressure for more information, visit the medjool date overview from NutritionData.com

Coriander Seeds (Cilantro):

  • known as the anti-diabetic plant and also helps with lowering cholesterol
  • rich in various vitamins, minerals and antioxidants
  • contains anti-bacterial properties and enhances overall health
  • for more information, visit the coriander/cilantro detailed overview from World’s Healthiest Foods

Nutritional Yeast

  • a great source of highly-digestible protein and nutrients
  • provides an abundance of vitamins and minerals
  • especially rich in B vitamins (some varieties also provide vitamin B12)
  • especially rich in molybdenum, iron, selenium, zinc, phosphorus and manganese
  • supports optimal health, weight, healing and prevention
  • for more info, see the nutritional yeast overview on Best Natural Foods
  • Note: vitamin and mineral analysis will vary based on brand and not all contain vitamin B12; Sari Nutritional Yeast is all-natural and non-fortified.

Lemon

  • highly alkalizing, cleansing and detoxifying, with antibiotic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich source of vitamin C
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more information, visit the lemon detailed overview from World’s Healthiest Foods

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C and some B vitamins
  • especially rich in manganese, selenium, calcium, phosphorus and copper
  • supports optimal health, weight, healing and prevention
  • supports immune health and iron metabolism
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Cayenne / Chili Pepper

  • anti-inflammatory, antimicrobial and analgesic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin A, vitamin E, vitamin C, vitamin K and most B vitamins
  • especially rich in manganese, potassium, iron, and magnesium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the chili pepper overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it