Fall Mediterranean Chopped Salad

fall mediterranean salad 1

Raw, Vegan, Gluten/Grain Free

This makes a great main meal salad.  My favorite salads are the chopped variety.  I love the fruits and vegetables that become available at this harvest time of year and added pomegranate kernels this time.  The first time I experimented with this salad, I chopped a starfruit into it.  You can replace the apple with jicama.  For the greens, I added parsley to make it more “Mediterranean” but also used my favorite herb, cilantro.  The ranch-style dressing is made with soaked cashews – to spice it up I added sumac and harissa but you can also use cayenne and paprika.  (try smoked paprika for an interesting flavor twist)  The soaked sunflower seeds add some extra crunch and protein.

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Lately I am creating more and more Raw Fusion recipes based on the Mediterranean diet because after studying such a wide variety of different diets and eating philosophies via our bio-individuality module in the Natural Wellness Academy Holistic Health and Life Coaching Certification  I have come to the conclusion that this style of eating supports longevity, heart health and anti-aging.  I am working on a new book based on this eating style and this will be one of the featured recipes.

fall mediterranean salad prep

This is such a colorful salad!  You can vary with any fruits or vegetables you prefer

 Fall Mediterranean Chopped Salad

Serves 2-3

Chop these vegetables into bite-sized pieces:
1 zucchini (do not peel)
1 medium carrot
1 red pepper*
1 apple (I used a Fuji)
1/2 bunch parsley or cilantro
2-3 scallions

*I used a half of a red pepper and half of an orange one for more color

Add:  1/2 cup of sunflower seeds, soaked for 4-6 hours.  You can use dry but soaking makes them more bio-available.
1/2 cup pomegranate kernels or 1 chopped starfruit

3/4 cup cashews, soaked for 1 hour and drained
1 cup of filtered water
1 TB. apple cider vinegar
1 TB. fresh lemon juice
1 TB. tamari (gluten-free soy sauce)
1 1/2 tsp. ground sumac (can replace with 1 tsp. paprika)
1 tsp. harissa (middle eastern smoky spice blend) can replace with 1/2 tsp. cayenneSea salt to taste

Blend the dressing ingredients together until smooth.  Toss together with the salad ingredients and garnishes and serve immediately.

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Author, therapist, raw foods chef, natural wellness expert, and creator of Worksite Wellness and Heart Healthy Living, Dr. Rose has over 25 years of experience as a hypnotherapist. She has published numerous books and has appeared on Daytime TV and over 75 eHow videos. Most recently, she has pioneered an affordable online Holistic Health & Life Coaching program and S-Tox™: A Smarter Way to Detox.

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