It’s safe to say that the caesar salad is the most popular of all the salads. You have the classic wedge salad and Waldorf salad, but the caesar is usually unmatched. Some people make it a point to try the caesar at every restaurant they visit. They are aficionados of sorts, comparing the tartness of one dressing to the level of anchovy or parmesan flavor of another.

We know two things for certain about this vegan kale caesar salad: the dressing does not contain anchovies, nor does it contain parmesan. You won’t find an egg yolk in this dressing either! It does contain cashews, which act as a thickening agent, and capers, which work to provide that briny flavor that anchovies provide. The dressing also contains lemon, Dijon mustard, garlic, and olive oil. Just make sure that you blend the dressing sufficiently to avoid unnecessary cashew chunks in the dressing. It will probably take a minute or two of blending to yield a luxuriously creamy consistency.

The great thing about this salad is that you get to enjoy varying textures between the leafy greens. Both kale and romaine lettuce are crunchy, but romaine tends to be a little softer than kale. In order to avoid any unpleasant bitterness, make sure to remove the thick stems from the kale leaves. And finally, there is one other component to this caesar salad that sets this salad apart from the rest: the chickpeas. Season the chickpeas with sea salt, pepper, and garlic powder and sauté them in a pan until crispy. They act like more nutritious croutons!

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If you see a recipe for avocado salad dressing, you can usually expect cilantro and lime juice to be prominent ingredients. This recipe contains lime juice but not contain cilantro, so it takes a departure from the Latin-inspired flavor profile. This avocado salad dressing is a bit more herbaceous, almost like a green goddess dressing of sorts. It is quite vibrant and rich, exhibiting a lot aromatic flavors that come from green onion, parsley, dill, and basil.

The ingredient list for this dressing is far from short, meaning there are layers and layers of flavors. Avocados, however, are the prominent ingredients and provide a smooth and creamy base for this dressing. Not only that, but they also provide lots of nutrients that are essential to your overall health. Research indicates that the body can absorb lycopene and beta-carotene, two key carotenoid antioxidants, more easily when you consume fresh avocado with your salads. If you add one cup of fresh avocado to a salad with some romaine, spinach, and carrots, your body’s ability to absorb the carotenoids increases between 200-400%.

The essential fatty acids in avocados may help reduce inflammatory markers in the body, which can aid both brain and heart function. Avocados also play a role in keeping your immune system functioning optimally. They are naturally rich in glutathione, which is a detoxifying agent. Additionally, glutathione helps to cleanse the body of oxidized fat. Is there anything that they can’t do? Please enjoy avocados in this dressing, and whenever you get the chance!

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Caesar salad is potentially the most famous salad of all the salads. Parmesan cheese, romaine lettuce, croutons, and caesar dressing. Those are the components to a caesar salad, which was created by chef Caesar Cardini, an Italian chef who owned a restaurant in Tijuana, Mexico. The unfortunate reality is that most caesar dressings are incredibly fattening, high in sodium, and loaded with added sugar. Plus, these dressings aren’t vegan. 

Traditional caesar dressing contains anchovies, raw egg yolk, raw garlic, mustard, lemon juice, and parmesan cheese. What you get is a super zesty, garlicky, savory dressing that pairs beautifully with fresh, simple salads. This vegan caesar dressing is just as zesty and flavorful, only it doesn’t have anchovies, dairy, or eggs. In fact, you only need five core ingredients, plus a little water, sea salt, and black pepper to create this dressing. 

The dressing calls for tahini, lemon juice, garlic, capers, mustard, water, and seasonings. The reason that you need capers is because of the pickled, briny flavor they offer. Not only do they add a salty boost, but they seem to act similarly to the anchovies. You’ll also need a small amount of the brine, in which the capers are preserved. Blend everything together and you have yourself a tasty dressing to enjoy whenever you want!

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If you see a caesar salad on a menu, what are the chances of you ordering it? A lot of people live for this salad and enjoy comparing it from restaurant to restaurant. Perhaps one place has the dressing dialed in, while another place offers house made croutons. The main thing about a caesar salad is that the dressing needs to be on point and it has to include romaine lettuce. Between the crunch of the lettuce and creaminess of the dressing, you can’t go wrong.

Contrary to popular belief, the caesar salad is not named after Julius Caesar, the famous Roman dictator. Caesar Cardini, an Italian chef, invented the salad in the early 1920s. He owned a restaurant in Tijuana, Mexico, where he moved from California in 1924 to avoid Prohibition. As it happened, Cardini invented his salad on July 4th, 1924. He was short on ingredients in the kitchen, so he assembled a salad of the ingredients he had on hand: lettuce stalks, olive oil, raw egg, croutons, parmesan cheese, and Worcestershire sauce. Needless to say, the salad became a hit. Cardini’s salad is one of the most popular salads in America to this day.

Given its history, you know we had to bring our A game for this raw rendition of the classic salad. This salad consists of fresh, crunchy romaine lettuce, but we included cherry tomatoes and avocado because you can’t go wrong with those ingredients. The real star of the show is the cashew dressing, which will delight your palate. It has the flavors you crave and we hope you love it!

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What do you love about tacos? All of the flavor tends to come from the seasonings on the meat. Well, you can use the same seasonings that impart those smoky, robust, and signature taco flare on a raw vegan diet. Cumin, chili powder, paprika, sea salt, and garlic can all be enjoyed while cleansing. But what about the meat? While you cannot have meat, you can pulse walnuts and packaged sun-dried tomatoes with the spices to achieve a ground beef-like texture.

The taco “meat” that you end up with is slightly chunky and incredibly hearty. For the sun-dried tomatoes, make sure to buy the packaged variety, not the ones sold in oil. The acidity from the sun-dried tomato can be a little intense, but the avocado, chopped tomatoes, cilantro, and lettuce leaf help counteract the salt. In fact, the romaine lettuce leaf, which acts as the tortilla in this recipe, offers a refreshing crunch. Hit the taco with a squeeze of fresh lime and you’ll be transported to your favorite taco stand.

If you enjoy the walnut taco “meat” in this recipe, you can use it in other creations. Save some and place a dollop or two on a salad during the cleanse. You can also pulse some cauliflower in a food processor to achieve cauliflower rice and mix in the taco “meat” with it. You’ll have your very own raw vegan burrito bowl, which you can top with tomatoes, avocado, onion, and cilantro. The possibilities are truly endless!

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Although people mostly serve rutabaga cooked, you can enjoy it raw too. Not only does it offer a sweet and peppery flavor, but it perfectly complements sweeter ingredients like the apples in this salad. Plus, shaved rutabaga adds crunchy texture to give you different mouthfeels while you enjoy your salad.

If you don’t know what rutabaga tastes like, imagine a milder version of a turnip. Rutabaga offers a slightly bitter punch, but it is less aggressive and only offers a subtle earthy flavor. Some people also argue that rutabagas exhibit notes of sweetness, making them pair well with similar flavors. You can’t bite into one and think it’s going to taste as sweet as an apple, but there is some sweetness there.

The second thing to note about rutabagas is that people typically cook them, substituting them for potatoes. You can eat them raw, but it’s best to either grate, shred, or julienne them. Thin slices are essential, otherwise it will be too fibrous and difficult to chew.

This salad is all about crispy textures, which is why it’s best to use romaine lettuce. You can, however, use another crisp lettuce if you prefer one over romaine. The sunflower seeds also offer wonderful crunch and nuttiness that complements the apples. If you need some extra sweetness, you can chop up a few dates and toss them in with the salad, but this is not a necessary step.

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For people who are on the Full Body Cleanse, or any of our other cleanses, varying your meals is an important part of the raw food diet. You have to keep your taste buds interested, people! You can’t be eating the same salad or drinking the same smoothie every day. You need to change up your recipes because different flavors and textures help you stay on track with the diet.

If you are cleansing, it is advised to eat more than smoothies and salads. While some people like to only consume smoothies for meals, the average person enjoys varying up what he/she eats. A vegetable spiralizer is your friend because you can make different vegetable noodles for raw vegan pastas. You can make raw pasta sauces like pesto or marinara and you don’t have to cook them. You just have to be willing to go the extra mile to prepare your food.

Since salads are a great go-to meal, it is beneficial to always change up the salad ingredients in order to consume various antioxidants and taste different flavors. Add texture by throwing in chopped green beans, red cabbage, snap peas, or raw nuts and seeds. You can also change the base green of your salad. Instead of using Romaine lettuce, use a variety of mixed greens like spinach, arugula, and red leaf lettuce. You can also chop up kale and mix it with raw sunflower seeds, sliced grapes, raisins, red & green cabbage, red bell peppers, and cucumbers.

To help you with your food choices, try these recipes for dinner or lunch. Remember, prepping food is always the best because it means you can throw the meal together in 10 minutes when you are hungry.

Collard Wraps With An Herbed Cashew Spread

Once you take a bite out of these crunchy, peppery, creamy, & filling wraps, you’ll realize that your opinion about raw foods has changed.

Click here to make the recipe.

Raw Vegan Spicy “Tuna” Sushi

You’ve seen our sushi recipes in the past, but this one is by far our favorite! Make sure you include avocado and cucumber to complete it!

Click here to make the recipe.

Zucchini Noodles Tossed In An Avocado Pesto

This raw vegan entree is exactly the type of meal that helps you feel good about what you’re eating. Easy to make and oh so tasty.

Click here to make the recipe.

Raw Taco Romaine Boats

Add some Latin flavors to your raw diet by making these raw romaine tacos. These will leave your taste buds wanting more after each bite!

Click here to make the recipe.

Spicy Thai Sweet Potato Noodles

Take a break from the basic zucchini noodle recipe and elevate your raw vegan meal game by slurping these tasty Thai-inspired yam noodles.

Click here to make the recipe.

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Next to drinking a smoothie, eating a salad is one of the best ways to obtain a wide variety of vitamins, minerals, and antioxidants in one fell swoop. Salads can be sophisticated, simple, dressed to impress, or accompaniments to large entrees. We think that a large salad, which consists of different colored vegetables and tossed in a homemade dressing, is quite delicious, but not everyone loves salad like we do. Is it salad that people don’t love, or is it that they have a limited view of them?

Most people consider a salad to be a mix of romaine or iceberg lettuce, tomatoes, carrots, celery, and cucumbers. Some people don’t even put that many ingredients in a salad, but let’s say that those are the only salad ingredients that people ever use. We would get bored with salads if we only made them with those ingredients, too! The sad truth is that many lettuces and other ingredients, which go great in salads and dressings, are often neglected, resulting in mundane salads.

The Common Salad Greens

The raw leaves that are used as the bases for salads come in many lettuce varieties. The most common lettuces that are used in salads include:

Romaine

A crisphead lettuce variety that grows in the form of elongated, tightly clasped heads.

Loose Leaf

A large, occasionally curly head of lettuce that can have green or reddish leaves around the central stalk (green or red leaf lettuce are quite common).

Butterhead

Commonly used on burgers or sandwiches, butterhead lettuces resemble bulbous blossoming flowers.

Crisphead

Romain is a type of crisphead lettuce, but the most common crisphead variety is iceberg lettuce, which is a round ball of thin leaves, often containing fewer nutrients than most other leaves.

Why Should You Vary Salad Greens?

Aside from the sheer taste factor, varying your salad greens helps to diversify your nutrient intake. In addition to providing dietary fiber, magnesium, folate, potassium, several B-vitamins, and vitamins A, C, and K, different greens (kale, spinach, arugula, watercress, and more) can offer disease-fighting phytonutrients that may not be available in iceberg or romaine lettuces. To help you change up your salads, here are some of our favorite salad greens that are not romaine lettuce.

Arugula

This peppery green is best when tossed in a lemony vinaigrette, and it is commonly incorporated into mesclun mixes. Arugula has frilly leaves and is rich in vitamin K, calcium, potassium, and folate. If the pepperiness is too intense, opt for baby arugula, which has a milder flavor.

Kale

The hype around kale is real, people, so believe it. The vitamin A content is off the charts, but it also contains a high amount of fiber, vitamin K, potassium, and calcium. Many varieties of kale exist, including lacinato, green curly, dinosaur, or even purple kale. The secret to making kale less tough in salads is to massage it when you rinse the leaves; one must also discard the thick, fibrous stems to avoid a bitter flavor. Another way to impart more flavor into the kale is to finely chop it and let it marinate in olive oil and lemon juice for 30 minutes before serving.

Spinach

Spinach is the salad green that seems to hide in plain sight because it isn’t commonly used, despite the baby spinach salad craze of the early 2000s. Popeye was right about spinach, and it goes great with olive oil too (wink wink)! It has a mild taste and easily absorbs the flavors of powerful dressings or vibrant ingredients. Don’t hate on spinach, people. Toss it with an apple cider vinaigrette, strawberries, raw walnuts, pears, and red onions…you can thank us later.

Napa Cabbage

While cabbage is not technically a lettuce, the sweet flavor and uniquely crunchy texture is a nice change of pace from the traditional romaine salad base. While you can add green or red cabbages to salads, Napa cabbage makes for a great salad base because it has a sweeter flavor. Thinly slice Napa cabbage and toss it in a ginger dressing with shredded carrots, thinly sliced apples, and onions.

Green Or Red Leaf Lettuce

If all of the previously mentioned greens seem a little daunting or unfamiliar, green or red leaf lettuces are baby steps away from romaine. They are robust heads with ruffled leaves that easily take on flavors. These lettuces go great with most seasonal ingredients and dressings, so be experimental with how you use them. Since the leaves are so big, you can use them to make raw wraps if you don’t want salad.

Frisee or Chicory

These spiky greens, which are similar to escarole or endives in flavor, offer a slightly bitter taste. Because of this, we recommend pairing these greens with heartier, intense ingredients like shredded beets, thinly sliced red onion, chives, radicchio, fennel, or hazelnuts. While they are delicate greens, they go toe to toe in flavor with the ingredients we suggested.

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What more do you need in a salad than Romaine lettuce and avocado? If the salad was just avocado, we’d be happy. Add the sweet shallots, crunchy pumpkin seeds, and smoky dressing and you’ve got yourself a great combination of flavors. You can eat this salad as a full meal or as a light snack in the afternoon.

Photo Credit: Heather Christo

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