Going Nuts Salad Recipe | Salad Recipes

Whole Food Plant Based Recipes

Fri Apr 24, 2020

Vegan Going Nuts Salad Recipe

Crunchy, yummy, filled with the goodness of vegetables and nuts!

Whole Food Plant Based Going Nuts Salad Recipe

Course: Breakfast, Snack, Salad, Course 1 (Raw Dish) at Lunch & Dinner Meals
Cuisine: American Recipe
Prep Time: 10 minutes
Servings: 4 cups

INGREDIENTS

2 Tomatoes
1 Onion
1 large or 2 small Cucumbers
2 tbsp Almonds
2 tbsp Walnuts
2 tbsp Sunflower Seeds
2 tbsp Flaxseeds
2 tbsp Watermelon Seeds
1 tbsp Chia Seeds
2 tbsp Cashews
½ tsp Black Pepper Powder
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
Juice of 1 Lemon
¼ cup Coriander Stems & Leaves chopped

INSTRUCTIONS

  1. Peel onions. Chop tomatoes, onions, and cucumbers into medium sized cubes.
  2. Grind cashews with a few tsp of water to a smooth paste with black pepper powder, miso paste, and lemon juice.
  3. Mix all ingredients together. Garnish with chopped coriander stems & leaves. Serve fresh!

Plant Based Chef Pro Tips for Best Going Nuts Salad Recipe

  1. Soak nuts overnight to make them sweeter and more nutritious.
  2. Use other herbs and spices, like cinnamon, jeera powder, basil leaves, curry leaves, and pudina to create different flavours!

Nutrition Science Highlights for Going Nuts Salad Recipe

  1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
  2. Why raw dishes at meals? Every meal we consume has an immediate, measurable effect on the antioxidant capacity of our blood. Consuming raw fruits, vegetables, herbs, and spices at every meal can help us always have a positive blood antioxidant response to our meals. This is perhaps why every traditional Indian meal began with fruits and salads (kosambari / kosumalli)
  3. Why not dairy? Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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