SALADS AND DRESSINGS

This simple Thai peanut sauce can be used as a salad dressing, as a dip, or with stir-fried vegetables.

1/4 cup peanut butter
1/4 cup water
1/4 cup soya sauce
2 tbsp. lime juice
2 cloves garlic, minced and crushed
2 tbsp. rice vinegar

Combine all the ingredients in a saucepan over low heat. As the peanut butter melts, the mixture will be easier to combine. Continue stirring over low heat until the ingredients are combined and the mixture is smooth and creamy.

Adapted from Eric Malvestiti's recipe on Mc Dougall. This is a completely fat free dressing.
Preparation Time: 5 minutes
Chilling Time: 1 hour
Servings: makes about 2 cups

1 package tofu (250 gms)
1/2 cup rice vinegar
1/4 cup soy sauc
2-3 cloves garlic
1/2 bunch fresh coriander (use part of the stems as well as the leaves).

Place all the ingredients except the coriander in a blender and process until smooth. Add coriander and process again until coriander is well chopped. Pour into a covered jar and refrigerate for at least 1 hour to allow flavors to blend. This will keep in the refrigerator about 5-6 days.
Hints: Fresh basil, parsley or mint may be substituted for the coriander for a delicious variation.

Note : I first tasted this recipe at a Mexican restaurant in Colorado. The salads were popular thanks to this fresh dressing being made every day. I prefer to make the dressing with half the amount of oil and 1/2 the quantity of sugar, in which case you also have to reduce the lime juice or you can replace it with a mixture or lime and fresh orange juice.

1/4 cup coarsely chopped onion
1/2 bunch fresh cilantro coarsely chopped
a small piece of green chilly or jalapeño pepper
1/3 cup fresh lime juice
1 cup canola oil
1/3 cup of refined sugar
1 teaspoon salt

Blend everything together in a blender until creamy looking and you can still see the cilantro in slightly large pieces.

A healthy dressing that is creamy and does not contain oil.

1 cup non dairy milk
1/4 cup lemon juice
3 tbsp vinegar
2 tbsp sesame butter
4 cloves garlic
1/2 tsp mustard powder
3 tbsp nutritional yeast
1 tsp mustard
salt and black pepper to taste.

Blend together all the ingredients.

1/3 cup well stirred sesame butter
1/3 cup water
1/3 cup lemon juice
3/4 tsp salt
1/4 tsp sugar
Garlic to taste (1 clove)

Blend altogether till smooth

Variation - omit the salt and add soya sauce. This is a great dressing over salad greens!

Please read the method first – the sprouts need to be made in advance. You can mix other vegetables of your choice but they should be soft, otherwise the salad will be too crunchy!

For the salad
50 gm whole moong
50 gm whole brown lentils (Masoor)
100 gm raw peanuts
100 gm whole sesame
50 gm whole fenugreek
250 gm finely chopped Chinese cabbage
200 gm grated carrots
100 gm grated beetroots
150 gm raisins

For the dressing
Juice of 3 lemons
2 tsp cumin powder
10 cc soya sauce
15 cc sesame oil
Himalaya salt to taste

Sprout the moong and lentils for 2 – 3 days, and the sesame and fenugreek for 2 days. Soak the peanuts over night.
Soak the raisins for ½ an hour in just enough water. Drain and keep the extra water.
Mix all the salad ingredients in a large bowl.

In a small bowl mix the lemon juice, the soya sauce, cumin powder, the raisin water and add the sesame oil slowly stirring in. Pour over the salad.

Peanut curd (See Chapter on Dairy & Meat Alternatives)
Raw beetroot
Salt
Roasted cumin powder
Chopped coriander

Peel and grate the raw beetroot. Mix into the peanut curds and add salt, roasted cumin powder and chopped coriander.

This is a delicious summertime salad. Make this a day before you plan to serve it to allow the flavours to blend.

6 cups cooked elbow macaroni pasta
1 cup tofu mayonnaise (See recipe under Breads and Spreads)
1 teaspoon prepared mustard
2 tablespoons chopped fresh parsley
1⁄2 teaspoon fresh dill
A dash of salt
Freshly ground pepper to taste
1 cup chopped celery
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1⁄4 cup chopped green onions
1⁄4 cup shredded carrots

Cook macaroni according to package directions. Drain and set aside.

Meanwhile, combine the tofu mayo and mustard and mix well. Add the seasonings and stir to combine. Set aside.

Add the chopped vegetables to the cooked macaroni, mix and add the mayo mixture. Toss gently to combine. Refrigerate before serving.

Hint: Use other vegetables as desired in this salad. Small broccoli florets are a nice addition.

This is especially good because it is fermented. The pesticide residues on the cabbage reduce and the B12 levels are high. Some people do not like the sour taste though.

2 kg shredded cabbage
About 3 tablespoons salt.

Shred cabbage finely, put it in a large pan. Mix cabbage and salt with your hands. Pack gently with hands or potato masher in a large sterilized glass container (sterilize by rinsing with boiling water). Cover with a plate and put a weight on it (a heavy stone will do) to press down the plate and compress the mixture. Depending on the temperature, fermentation will be complete in 4 - 6 days. Taste it on the 4th day. If it is sour enough, it is done, otherwise leave it for a day or two more. When ready refrigerate.

500 gm large eggplants (like the ones used for 'baingan bharta')
1 tbsp garlic - finely chopped
salt to taste
2 tbsp lemon juice
1/4 cup onion - grated
1/4 cup tomato - de-seeded and chopped fine
1/4 tsp powdered black pepper
2 tbsp parsley or coriander
2 tbsp white sesame seeds
olive oil

Cook the eggplant over a direct flame or under a grill till dark on the outside and cooked inside. Alternatively put the eggplant in the oven till it begins to shrink. Cut open and scoop out the flesh leaving behind the skin. Chop fine or blend in a blender.
Mix in the garlic, salt, lemon juice, onion, tomato, pepper, half each of the parsley, til and oil.
Transfer to a serving dish, garnish with the rest of the parsley, til and oil.

A bowl full of lettuce, washed and chilled
One slice whole wheat bread
A small cube of tofu - (20 gms)
Fresh herbs - chives or spring onions, celery, parsley, and coriander

Sprinkle a bit of olive oil on a slice of bread. Cut the bread into crumb size bits and roast it on a pan or in the toaster oven with your favourite herbs or an herb mix.
Toss in the lettuce with the crumbled tofu and the breadcrumbs, and herbs. Serve with a dressing of salt, pepper, balsamic vinegar and olive oil and a dash of mustard, or with the Caesar salad dressing above.
Mix and serve immediately. Serves 2

2 large potatoes, boiled peeled and diced
3 - 5 spring onions finely chopped
1 stalk of celery finely chopped
1/4 cup capsicum finely chopped
5 - 6 tbsp tofu mayonnaise (See chapter on breads and spreads)
1/2 tsp freshly ground pepper
1/2 tsp mustard

Mix all the above ingredients together. Add a little salt and lemon if needed. Serve. Serves 2.

5 carrots washed and grated.
1 tsp cold pressed oil
1/2 tsp mustard seeds
Dash asafetida
8 - 10 curry leaves
1/2 green chilly, split longitudinally and seeds removed (optional)
1/2 tsp salt,
Juice of 1/2 a lime
Finely chopped coriander for garnishing

Heat the oil in pan on a medium flame. When it is hot put in the mustard seeds. When they start to sputter lower the flame to the minimum and add the asafetida and curry leaves and chilly. Turn off the flame within seconds. Add the carrots, salt, lime juice and coriander. A dash of unrefined sugar/jaggery may be added. Mix and serve. Serves 2.

This easy-to-make salad is great when served alone or with chilled soba noodles.

4 cucumbers
2 Tbsp. sesame seeds, toasted
3 Tbsp. soy sauce
2 tsp. rice vinegar
1 tsp. unrefined sugar

Cut the cucumber lengthwise into 1/4-inch pieces, cut each piece in half, then cut the halves lengthwise into thin strips. Place them into a bowl and set aside.
Place the soy sauce, rice vinegar, and sugar into a small container with a secure lid. Put the lid on and shake to create the vinaigrette dressing.
Pour the vinaigrette over the cucumber, toss to coat, cover, and marinate for 1 hour, stirring once or twice.
Just before serving, sprinkle the toasted sesame seeds on top. Serves 4.

Whole rice poha washed and soaked
An equal volume of mixed finely chopped veggies - cucumbers, tomatoes, capsicum, carrots, onions or spring onions.
Finely chopped coriander, chillies, and ginger to taste
Salt,
Lime juice
Grated coconut
A small quantity of jaggery

Mix together all the above ingredients and taste. Chat masala or other flavourings may be added as desired. Serve fresh.

2 cups moong sprouts (These are best made with sprouts made at home or small sprouts - not the long ones used in Chinese food)
1/2 cup chopped tomatoes
1/2 cup chopped onions
1/2 cup chopped potatoes
1/4 cup chopped coriander
Juice of one lime
Turmeric
Black salt
Jaggery
Chaat masala
Grated ginger
Minced green chillies

Steam the moong sprouts with a little turmeric so that they are crunchy but cooked. Mix with the onions, tomatoes, potatoes, coriander, and lime juice. Mix in the black salt, jaggery, chaat masala, ginger and green chillies to taste. This is a healthy salad, which is always a great hit.

Peanut curd - 1 cup
Bottle gourd, grated - 1 cup (any other vegetable like pumpkin, brinjal, other gourds or cucumber can be used, cucumber need not be steamed)
1/4 cup grated coconut
1 medium onion, finely chopped

For Tempering:
1 small green chilli, deseeded and chopped
4 or 5 curry leaves, crushed
1 Tbsp corriander leaves, chopped
1/2 tsp ginger, chopped fine
1/4 tsp mustard seeds
1 tsp sesame oil - 1 tea spoon
Salt - to taste

Steam the grated bottle gourd for 3 minutes.
Mix together the peanut curd, steamed gourd, chopped onions, and grated coconut. The consistency should be like a thick batter but easy flowing. If it is too thick, add 1- 2 tsp of water.
Heat the oil in a small pan. When the oil is hot add the mustard seeds. When the seeds splutter add ginger and green chilli and fry for 1 minute. Then add all the curry leaves and coriander leaves, stir quickly and remove from the fire. Add this to the curd - gourd mixture. Finally add salt, (rock salt can be used) and mix well.
'Raita with a Difference' is ready to be served.

Carrot salad with candied peanuts and fresh parsley

Six carrots, one lemon, olive oil, apricot oil, salt, jaggery, peanuts, parsley

Sauce:
Mix olive oil, two drops of apricot oil, lemon juice and salt to a sauce.

Peanuts:
Cut the peanuts into small pieces and mix them with jaggery. Heat an iron plate and cook the mixture on very low flame to get candied peanuts pieces
Grate the carrots and mix them with the sauce.
Decorate the salad with the peanuts and parsley before serving.

Beetroot Salad with candied spicy cashew nuts and fresh mint

Two beetroots, one lemon, olive oil, salt, jaggery, cashew nuts, whole black pepper, cloves, fresh mint chopped

Sauce:
Mix olive oil, lemon juice, salt and the chopped mint to a sauce.
Grind the whole black pepper and the cloves to a powder. Cut the cashew nuts into small pieces and mix them with the spices and jaggery. Heat an iron plate and cook the mixture on very low flame to get the spicy candied cashew-nuts.
Grate the beetroots and mix them with the sauce.
Decorate the salad with the cashew nuts before serving.

Three tomatoes, olive oil, salt, sesame, curry leafs, grounded pepper, garlic, fresh basil

Sauce:
Mix olive oil, sesame, salt and garlic to make the dressing.
Cut the tomatoes into slices and cover them with the paste.
Decorate the salad with the chopped fresh basil before serving.