Characteristics

This salad offers a diverse and unique blend of Asian flavors, amidst traditional salad ingredients. It is rich in fiber, micronutrients and naturally low in sodium. It is cholesterol free, and includes healthy protein, carbohydrates and fats.

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:

  • Lettuce or Salad Greens (organic)
  • Tofu (organic, firm)
  • Mandarins (organic)
  • Olives (organic)
  • Sesame Seeds (organic, raw)

Dressing: creamy mandarin sauce

  • 1 whole mandarin (organic)
  • 1/2 cup raw cashews
  • 1 TBSP apple cider vinegar (organic)
  • 1 TBSP maple syrup (organic)
  • 1 clove garlic (organic)
  • dash of unrefined sea salt
  • 1/4 cup water

TOOLS:

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

Preparation Steps

  1. Rinse lettuce or salad greens, and remove excess water using salad spinner, as needed.
  2. Cut up the greens with a knife, vertically and horizontally into bite size pieces. Place into a familial bowl or divide up into individual salad bowl(s).
  3. Wash, peel, break apart into sections, and cut up mandarins into small pieces (about 1 per person). Add into the salad bowl(s).
  4. 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(s).
  5. Pit olives if needed, and cut some up into slices, unless already pre-sliced. Add a desired quantity into the salad bowl(s).
  6. 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).
  7. Drizzle a desired amount of the dressing on the salad or mix in thoroughly, as may be desired.
  8. Sprinkle the salad with a desired amount of sesame seeds. Enjoy!

Meal Nutritional Benefits

Green lettuce:

  • good source of: water, fiber, potassium, calcium, phosphorus, vitamin A, vitamin C and magnesium
  • contain 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 About.com

Mandarins:

  • a source of antioxidants and phytonutrients
  • a source of vitamins and minerals, especially vitamin C, vitamin A, potassium, vitamin B1, calcium, magnesium, vitamin B2, vitamin B3, phosphorus, manganese, copper, iron and vitamin E
  • help prevent cancer, enhance healthy immune function, and promote overall good health
  • for more information, visit the mandarin detailed overview from the Nutrition Data site

Olives:

  • a source of antioxidants and phytonutrients, with anti-inflammatory benefits and healthy monounsaturated fats
  • a good source of vitamins and minerals, especially iron, vitamin E, fiber and copper
  • help prevent cancer, heart disease, and diabetes, and promote overall good health
  • for more information, visit the olives detailed overview from World’s Healthiest Foods

Tofu (organic):

  • a source of antioxidants and phytonutrients, with anti-inflammatory properties
  • a source of vitamins and minerals, especially manganese, iron, selenium, copper, phosphorus, calcium, and magnesium
  • helps regulate cholesterol, blood sugar, prevent cancer, and promotes good cardiovascular health
  • helps alleviate symptoms associated with menopause, boost energy and prevent anemia
  • for more information, visit the tofu detailed overview from World’s Healthiest Foods

Sesame Seeds:

  • a source of antioxidants and phytonutrients, with anti-inflammatory properties
  • a source of vitamins and minerals, especially copper, manganese, calcium, magnesium, iron, phosphorus, zinc, and B vitamins
  • help regulate cholesterol, prevent high blood pressure, protect liver from oxidative damage and support optimal health
  • for more information, visit the sesame seeds detailed overview from World’s Healthiest Foods

Apple Cider Vinegar:

  • Contains a host of vitamins, beta-carotene, pectin and vital minerals such as potassium, sodium, magnesium, calcium, phosphorous, chlorine, sulphur, iron, and fluorine
  • Pectin in the vinegar is a fiber which helps reduce bad cholesterol and helps in regulating blood pressure
  • Helps extract calcium from the fruits, vegetables and meat it is mixed with, helping in the process of maintaining strong bones
  • The potassium in this vinegar also helps in eliminating toxic waste from the body
  • The beta-carotene helps in countering damage caused by free radicals, helping one maintain firmer skin and a youthful appearance
  • Contains malic acid which is very helpful in fighting fungal and bacterial infections, as well as dissolving uric acid deposits that form around joints, helping relieve joint pains
  • Helps with weight loss as it has properties that help to break down fat
  • It is also claimed that apple cider vinegar is helpful in ailments such as constipation, headaches, arthritis, weak bones, indigestion, high cholesterol, diarrhea, eczema, sore eyes, chronic fatigue, mild food poisoning, hair loss, high blood pressure, obesity, along with a host of many other ailments
  • For more information read the Health Benefits of Apple Cider Vinegar

Garlic:

  • a source of antioxidants and phytonutrients with anti-inflammatory, antibacterial and antiviral properties
  • a source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
  • has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
  • protects against many cancers, protects against asbestos, promotes healthy weight control and enhances overall health
  • for more information, visit the garlic detailed overview from World’s Healthiest Foods

Unrefined Sea Salt or Himalayan Salt:

  • naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • alkalizing to maintain proper acid/alkaline body balance
  • has helped to promote optimal health in civilizations for centuries