Characteristics
This salad offers a diverse, unique blend of sweet and sour flavors, along with the versatility and high-protein benefits of organic tofu. It is rich in protein, healthy fats, fiber, vitamins, minerals, and antioxidants, and is naturally low in sodium and cholesterol-free. Use it as a whole-meal salad or as a side to another dish.
TYPE: Salad, Appetizer
PREP TIME: < 15 mins
SERVINGS: Make salad amounts based on personal needs (dressing makes about 1 cup)
- Vegan
- Wheat-free
- Gluten-free
- Corn-free
- Peanut-free
- Oil-free
- Refined Sugar-free
Goodies Needed
INGREDIENTS:
- Organic Lettuce (of your choice)
- Organic Tofu - firm or very firm
- Organic Mandarins OR Clementines OR Tangerines OR Oranges - peeled, in wedges, seeds removed
- Organic Olives - without pits
- Organic Raw Sesame Seeds
Dressing: creamy mandarin sauce
- 1 Organic Mandarin OR Clementine OR Tangerine OR Orange - whole, peeled, without seeds
- 1/2 cup Organic Raw Cashews - soaked for at least 2 hours
- 1 TBSP Organic Apple Cider Vinegar
- 1 TBSP Organic maple syrup OR 2 Organic Medjool Dates - pits removed
- 1 Organic Garlic Clove
- 1/4 tsp Unrefined Sea Salt
- 1/4 cup Filtered Water
TOOLS:
- Optional: Salad Spinner
- Cutting Board
- Large Salad Bowl
- High-Powered Blender, like a Vitamix
Preparation Steps
- Rinse lettuce or salad greens, and remove excess water using a salad spinner, as needed.
- Cut up the greens with a knife, vertically and horizontally, into bite-sized pieces. Place into a large salad bowl.
- Wash, peel, break apart into sections, and cut up mandarins into small pieces (about 1 per person). Add into the salad bowl.
- Open the tofu package, drain the liquid, and rinse. Pat dry with a paper towel if needed. Cut up some or all of the tofu (as needed) into small squares or chunks. Add into the salad bowl.
- Pit olives if needed, and cut some up into slices, unless already pre-sliced. Add a desired quantity into the salad bowl.
- Combine all of the dressing ingredients in your blender, and blend on high speed until they reach a smooth consistency (15 to 30 seconds in a Vitamix).
- Drizzle a desired amount of the dressing on the salad or mix in thoroughly, as may be desired.
- Sprinkle the salad with a desired amount of sesame seeds. Enjoy!
Meal Nutritional Benefits
Lettuce
- provides some healthy carbohydrates, fiber, protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
- provides minerals, especially potassium, calcium, phosphorus, and magnesium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other lifestyle diseases
Oranges
- provide healthy carbohydrates, fiber, a little protein, and are virtually fat-free
- provide lots of phytonutrients and antioxidants
- provide vitamins, most specifically vitamin C and some B vitamins, including folate
- provide minerals, especially potassium, calcium, and copper
- support optimal health, weight, healing, and prevention
- support immune function and protect against infections
- protect against cardiovascular disease, cancer, kidney stones, ulcers, and rheumatoid arthritis
Organic Tofu
- excellent source of protein; provides some healthy fats and carbohydrates
- provides antioxidants, phytonutrients, and anti-inflammatory benefits
- provides vitamins, especially most B vitamins
- provides minerals, especially calcium, manganese, copper, selenium, phosphorus, iron, magnesium, and zinc
- helps support optimal health, weight, healing, and prevention
- helps maintain healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, and diabetes type 2
- Health Tip: Choose only organic tofu or non-GMO certified tofu to avoid GMO soy, as soy is one of the most prevalent genetically engineered foods worldwide.
Olives (all varieties)
- provide healthy fats, protein, carbohydrates, and fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, K, and some B vitamins
- provide minerals, especially calcium and iron
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, type 2 diabetes, and other diseases
- Tips: Choose organic olives without any additives or preservatives for the best health and nutrition benefits. Note, olive oil is not recommended for optimal health or weight, and it is not part of a true whole food, plant-based diet because it is a processed food that only contains the isolated fat of the olives. Read the following to learn about the problems with olive oil.
Sesame Seeds / Tahini
- provide healthy fats, protein, some carbohydrates, and fiber
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A and most B vitamins, including folate
- provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
Cashews
- provide healthy fats, protein, some carbohydrates, and fiber
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin K and some of the B vitamins
- provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and selenium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Apple Cider Vinegar
- provides numerous health, healing, and prevention benefits
- rich in enzymes and some minerals like potassium
- supports optimal digestion, including elimination and detoxification
- supports the immune system, and protects against infections
- supports optimal ph balance and energy levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Health Tip: Choose organic and raw (unpasteurized) apple cider vinegar with the mother for the attributed health benefits.
Maple Syrup
- provides mostly simple carbohydrates (sugars) and about 20% fewer calories than honey
- provides antioxidants and phytonutrients
- provides trace amounts of B vitamins
- provides minerals, especially manganese, zinc, calcium, iron, potassium, copper, and magnesium
- serves as a good, natural sweetener option, which provides some nutrition and health benefits
Garlic
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides lots of phytonutrients and antioxidants
- provides vitamins, especially vitamin C and some B vitamins
- provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
- supports optimal health, weight, healing, and prevention
- supports the immune system and iron metabolism
- protects against cancer, cardiovascular disease, and diabetes type 2
- supports healthy blood pressure, blood sugar, and cholesterol levels
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
- Health Tip: avoid all forms of refined, white salt and processed foods made with it