At Home Spring Salad Bar


Take 30 minutes on a Sunday afternoon to prepare enough healthy ingredients for a delicious salad you can put together in minutes all week long. Cottage cheese and fruit for dessert, even some whole wheat bread or pita bread, and you have a good sized meal, almost all raw.

Ingredients (enough for 6 big salads):

1 head of curly kale, preferably organic
1 pound of baby spinach, preferably organic
4 – 5 medium carrots
2 medium beets
1 cucumber
bean sprouts of choice-like mung or alfalfa
1 apple
fresh herbs such as dill, parsley, cilantro, or lemon thyme
pepitas (roasted pumpkin seeds) or roasted sunflower seeds

Optional Protein:
grilled tempeh
leftover baked tofu
cubed cheese


Prepare the ingredients. Wash the kale and remove the tough ribs. Discard them. Chop the kale into bite size pieces. Spin dry in a salad spinner.
Wash the baby spinach if it isn’t prewashed. Spin dry.
Peel the carrots. Grate them using the grating wheel of a food processor or by hand with a hand grater on the large or medium shred.
Peel the raw beets. (I wear disposable plastic gloves to prevent my hands from being stained red.) Grate them using the grating wheel of a food processor. Peel and slice the cucumber.
Take each prepared item and store it in a separate container.
When you’re ready for lunch or dinner, pile all the ingredients on your salad. I usually chop the apple and any herbs when I make the salad as they don’t stay fresh long if prepared ahead of time.