Useful Tips

SALADS & DRESSINGS

Refer to ‘Diet & Salad’ by Dr.N.W.Walker for the following:

  1. Raw Salads.
  2. How to Prepare the Various Vegetables & Fruits.
  3. Salad Combinations [Recipes].
  4. Menus: Breakfast, Lunch & Dinner.
  5. Salad Dressings.

Tips:

  • Distilled or Reverse Osmosis water is preferable.
  • The best are oils are ‘cold pressed’ or ‘extra virgin’.
  • Ripe fruits are sweeter than unripe ones and also alkaline.
  • Most dressings/sauces store well for 2 days in an airtight bottle.
  • Freeze dressings/sauces if required to use for more than 2 days.
  • Serves 2 for full meal, Serves 4 for side dish.

Measurements:

  • tsp = teaspoon
  • Tbsp = tablespoon
  • C = cup
  • 1 tsp = 5ml
  • 3 tsp = 1 Tbsp
  • 16 Tbsp = 1 C

SOME ADDITIONAL RECIPES

1) ITALIAN TOMATO SAUCE

Serves 2

BASIC RECIPE

Ingredients:

  • 4 ripe Tomatoes (e.g. Roma) quartered.
  • 2 large sun-dried Tomatoes soaked with just enough water to cover. Dispose water before usage.
  • 2 to 3 Tbsp cold-pressed Olive or any preferred cold presses oil.
  • 8 to 10 leaves fresh Genovese (Italian) Basil or 1 tsp dry.
  • 1 Tbsp or 1 tsp dry fresh Oregano or Parsley.
  • ½ tsp Garlic minced.
  • 1 large Mehjdool date or similar quantity date pitted.
  • 1 tsp Raisins.
  • ¼ tsp sweet Paprika powder (optional).
  • Salt to taste (suggested ¼ tsp).

Preparation:

Put all the ingredients & blend until creamy smooth.

Variations, replace Basil & Oregano with:

2 Tbsp minced Cilantro (Coriander leaves) or mint or a combination.

2) ORIENTAL TOMATO SAUCE

Serves 2

Ingredients:

  • 3/4th C Red Bell Pepper (pepperoni), deseeded and chopped into 1/4" pieces.
  • 1/3 C Tomato (e.g. Roma). Remove water from the Tomatoes.
  • 2 or 3 Tbsp Basil or Parsley or Cilantro or a combination.
  • 2 large sun-dried Tomatoes soaked with just enough water to cover, dispose water before usage.
  • ½ tsp Garlic minced.
  • 1 tsp or more minced Ginger.
  • 2 to 3 Tbsp cold-pressed Olive or any preferred oil.
  • Salt to taste (suggested ¼ tsp).

Preparation:

Put all the ingredients & blend until creamy smooth.

3) ZUCCHINI NOODLES & VEGETABLES

Serves 1 or 2

Ingredients:

  • Zucchini’s – 3 medium sizes.
  • 1medium Carrot grated.
  • Bell Peppers red or any other – ¼ medium size cut into thin slices or small squares.
  • 2 Tbsp Onion red or white cut into thin long slices.
  • 1 raw tender Corn de-cobbed.
  • 1 cup Lettuce thinly sliced.

Preparation:

Make into long noodles using a julienne peeler or spiralizer. Also, one could use the normal peeler & make fettuccine.

Mix one of the below sauces with the Zucchini pasta/noodles and vegetables, serve.

  1. Tomato Pasta Sauce.
  2. Oriental Tomato Sauce

4) SPROUTED SALAD

Serves 2 (Breakfast option)

Note:

Sprouts are an excellent addition to food; it is a good source protein for everybody. Mung sprouts are the light to digest & contain all the minerals, but one can use a variety of sprouts they enjoy.

Ingredients:

  • 8 Tbsp sprouts (1/3rd chickpeas, 2/3rd mung beans or any other combination).
  • Onion 1 Tbsp chopped coarsely.
  • 4 Cherry or 2 Grape Tomatoes cubed small.
  • Lime or Lemon to taste or 1 Tbsp organic unfiltered apple cider vinegar.
  • 1 Tbsp coriander or mint or Basil chopped or combined.
  • ½ tsp Ginger finely minced to taste (optional).
  • A pinch of Kelp or Dulse powder (optional).
  • Salt to taste.

Preparation:

Mix all the ingredients and serve.

Variation:

  1. Replace sprouts with fresh corn fully or partly.
  2. Add fresh tender peas and reduce sprouts equally.

5) TURKISH FIG DRESSING

Serves 2

Dressing:

  • 2 Turkish or 5 Indian figs (soaked).
  • 1 or 2 large sundried Tomatoes.
  • 8 large Basil leaves.
  • 2 Tbsp apple cider vinegar.
  • 2 small cloves Garlic.
  • 2 Tbsp Olive oil.
  • Salt to taste.
  • Water to make a thick smooth dressing.

Preparation:

Blend all ingredients until smooth and creamy.

Salad Suggestion:

  • 1 romaine Lettuce head chopped into edible size.
  • 10 soft spinach leaves chopped into edible size.
  • 2 Tbsp chives chopped into ¼ inch pieces.
  • 1 apple cored and cut into thin, semi-round slices.
  • 10 pieces grapes halved lengthwise.
  • ½ medium size Cucumber cut into thin, large slices
  • 1 medium size carrot grated.
  • ¼ small Onion cut into thin, long pieces.

Preparation:

Transfer salad ingredients into a bowl, add dressing to it, mix thoroughly & serve.

6) ANIL’S PAPAYA SALAD

Serves 2

Salad:

  • 5 C raw papaya with a tinge of ripeness halved & julienne peeled into long noodles.
  • 2 medium size carrots julienne peeled into long noodles.
  • 1 C green Lettuce cut into edible pieces.
  • 1/3 Cucumber cut into round slices.
  • 4 Tbsp Cilantro finely chopped.
  • 1 Tbsp fresh peas.
  • 1 soft medium organic corn cobbed.

Dressing:

  • 4 medium cloves Garlic.
  • 14 pieces cherry or 10 grape Tomatoes halved.
  • 6 medium size beans cut lengthwise into 1 inch pieces.
  • 4 Tbsp Olive oil.
  • Lime/Lemon to taste.
  • Salt to taste.

Dressing Preparation:

  • Using a mortar & pestle, grind Garlic along with salt to a fine paste.
  • Add oil to the mortar and mix it with the pestle until it mixes well.
  • Add Lime/Lemon and mix until the paste becomes white and thick.
  • Pound the French beans with the pestle on a cutting board to make it soft.
  • Add French beans & cherry Tomatoes to the mortar and pound it well with the pestle, until the flavor of the Tomatoes permeate.
  • Set it aside.

Preparation:

Put all the ingredients into a large bowl, add the dressing and mix well, then transfer to a plate and serve.

Option:

Use Papaya salad as a filling in Sushi with unroasted Nori sheets. Serve with Wasabi or Horseradish sauce.

7) TEKU’S SALAD & DRESSING

Serves 2

Salad:

  • ¼ large Cucumber cut into thin slices.
  • 4 large Lettuce leaves.
  • 6 spoons Red Bell Peppers julienned.
  • ¼th medium size Beetroot grated.
  • 1 stalk Celery cut into ½ inch pieces or finely chopped.
  • 3 Tbsp Cabbage finely chopped.
  • ½ small Carrot large grated or small julienne.
  • 1 tsp Sunflower seeds.

Dressing:

  • 1 medium size Tomato.
  • 2 large sun-dried Tomatoes soaked for ½ an hour.
  • 1 Tbsp Cilantro chopped.
  • 2 Tbsp Olive oil.
  • 4 Tbsp Orange juice or more.
  • ½ tsp Lime juice.
  • ¼ tsp Cumin powder (optional).
  • Salt to taste.

Preparation:

Add to a spice grinder and blend until smooth.

8) ANITA’S PAPAYA SALAD

Serves 2

Ingredients:

  • ½ large green Papaya with a tinge of ripeness grated.
  • 1 large Carrot grated.
  • 4 Tbsp Cilantro leaves finely chopped.
  • 2 Tbsp Olive or Sesame oil.
  • Lime/Lemon to taste.
  • 2 Tbsp white unroasted Sesame seed powder or any other nut pound in a Mortar and Pestle.
  • Salt to taste.

Preparation:

Add to a large bowl and mix well. Transfer to a plate and serve.

9) LIGHT & TASTY SPINACH/ROCKET LETTUCE PAPAYA SALAD

Serves 2

Ingredients:

  • 2 C baby Spinach or Rocket Lettuce or a combination coarsely chopped.
  • 3 C ripe & sweet Papaya medium cubed.
  • ¼ C Red or Yellow Bell Pepper cut into ¼ X ½” pieces.
  • One hand Alfalfa sprouts.
  • 2 Tbsp Onions or Leeks or a combination minced.
  • 1 Tbsp Pumpkin or Sunflower or Hemp seeds (optional).

Basic Vinegar Dressing

  • 2 Tbsp Apple Cider vinegar.
  • 2 Tbsp Olive oil.
  • 1 table spoons raw honey if only Papaya isn’t sweet.
  • ¼ tsp Garlic minced.
  • ½ tsp Ginger minced.
  • 1/8 tsp Sweet Paprika powder.
  • 1 or 2 Tbsp dried Kasturi Methi (fenugreek) or ½ tsp Oregano or Thyme.
  • Salt to taste.

Preparation:

Cut ingredients and place in a bowl.

Pour the dressing over the salad and mix well.

10) APPLE CIDER VINEGAR SALAD

Serves 2

Ingredients: (use your imagination)

  • 4 leaves Lettuces cut fine.
  • 2 Tomatoes half round.
  • ½ Cucumber cubed.
  • ½ Knol Kohl sliced thin.
  • 1 Carrot grated.
  • ½ Beetroot very thin slices or peeled.
  • ½ small Zucchini small julienne.
  • 1 Tbsp Peas.
  • 1 Tbsp Celery minced.
  • Small bunch Alfalfa or any other sprouts.
  • 1 Tbsp chopped nuts.

Basic Vinegar Dressing

  • 2 Tbsp Apple Cider vinegar.
  • 2 Tbsp Olive oil.
  • 2 table spoons raw honey.
  • 1 tsp Garlic minced.
  • 1 tsp Ginger minced (optional).
  • Salt to taste.
  • Whisk or stir in a bowl.

Preparation:

Cut ingredients and place in a bowl.

Pour the dressing over the salad and toss, top with nuts.

11) KALE SALAD

Serves 2

Ingredients:

  • One bunch Kale, about 8 large dinosaur leaves, sliced fine horizontally or better chopped in a food processor until the stem is broken sufficiently.
  • 1 large Carrot peeled & grated or put in the food processor.
  • 1/3rd cup Cucumber cubed small size.
  • 2 red Radishes cubed small.
  • 3 Tbsp red Bell Pepper cut 1” long, sliced thinly.
  • 3 Tbsp Onion sliced thinly or chopped small.
  • 6 grape Tomatoes each sliced horizontally into 3 round portions.
  • 1 Tbsp seaweed of your choice soaked and chopped. Add this to the dressing for 15 minutes.

Dressing:

Turkish Fig Dressing, from recipe above.

Preparation:

  • If Kale has been sliced finely, put it In a bowl, add a bit of salt and oil mix well, cover with lid and leave let it soften for 1 hour. After 30 minutes, mix the Kale leaves well. If the Kale has been put in a food processor, then there is no need to marinate.
  • Add the rest of the ingredients to the Kale leaves.
  • Pour Turkish Fig Dressing, mix well and serve.

12) YUMMY HUMUS PATE

Serves 2 - 4

Ingredients:

  • 8 heaping Tbsps. sprouted chickpeas/mung beans (short tail).
  • 2 whole walnuts or 8 almonds.
  • 1 Tbsp cold-pressed Olive or any preferred oil.
  • 2 large sundried Tomatoes (soak for 20 mins if hard).
  • Lime/Lemon to taste (suggested ½ Lime).
  • 2 small Garlic cloves or as to taste.
  • 1 Tbsp Kasturi methi (Fenugreek) or 1 tsp oregano (optional).
  • 1/8 tsp sweet Paprika powder (optional).
  • I to 1 ½ Tbsp Onion chopped coarsely.
  • Salt to taste.
  • Water to achieve the desired semi-solid consistency.

Preparation:

Mix all ingredients together except Paprika powder and Onion in a food processor or blender and blend until smooth and creamy, yet thick. Transfer to a bowl and add Onions and a bit of Paprika and mix with spoon. Add a bit of Paprika for decoration on the top if desired and serve.

Serving Options:

  • On Lettuce or Endive leaves with or without chopped vegetables or make rolls.
  • With Carrot, Cucumber, Beetroot, Radish or Celery sticks as a dip.
  • On round sliced Tomatoes as a starter or side dish.
  • As a salad dressing.
  • As a side dish.

13) HUMUS ROLLS

Use Humus Pate Recipe

Fillings (suggestions):

  • 1 large grated carrot.
  • 1 large grated beetroot.
  • 1 knol kohl thinly julienned.
  • 2 medium tomatoes thinly sliced.
  • 1 cucumber medium julienne.
  • 2 to 3 sticks celery finely chopped.
  • ½ cup pomegranate.

For The Roll:

  • 6 large Romaine lettuce leaves
  • Cut horizontally into half

Preparation:

  • On half a leaf of romaine lettuce spread the humus pate as desired.
  • Add the fillings on the left side and roll.
  • Place a toothpick in the center to hold.

Option:

The other option is to layer ingredients on the Lettuce leaf, top with Humus and eat with a fork and knife.

14) AVOCADO GUACAMOLE

Ingredients:

  • 3 Tbsp Tomato cubed small.
  • 3 Tbsp Onion cubed small.
  • 2 Tbsp Cilantro/Coriander leaves minced.
  • 1/2 tsp or as desired, minced Garlic.
  • 1 large Avocado lightly mashed with fork.
  • Lime or Lemon to taste.
  • ¼ tsp sweet Paprika powder.
  • Salt to taste.

Preparation:

  • Cut the Avocado in the middle lengthwise, deseed and mash lightly with a fork.
  • Add the remaining ingredients and mix gently if you want to maintain a thick texture, otherwise mix until the Avocado is smooth.

Variations:

  • Use 1 or 2 Tbsp Basil or Mint finely minced, reduce Cilantro/Coriander leaves by similar quantity.
  • Use 3 large sundried Tomatoes cut into small cubes instead of fresh Tomatoes. Add 1 Tbsp Alfalfa or other micro sprouts too.
  • Use 3 Tbsp Red Bell Peppers cubed small with or instead of Tomatoes.
  • Use ½ tsp Cumin powder.
  • Use various herbs like Parsley, Oregano, Marjoram etc.

How To Serve:

  • On Lettuce leaves.
  • With Carrot, Cucumber, Beetroot, Radish or Celery sticks as a dip.
  • On round sliced Tomatoes as a starter.
  • Add 1 or 2 Tbsp Olive oil and mix well as a salad dressing.
  • As a side dish.

Note:

  • Half a large avocado or one small is sufficient per person. If you use only half avocado, leave the seed in the other half, place in an airtight box and refrigerate, use by the next day.
  • For off-season: Ripen avocados and put them in the freezer. Thaw in warm water before using them.
  • Avocados are fruits and should be ripe for consuming. When you press an avocado with the thumb, it should make a slight impression, then you know it is ripe.
  • Avocados are the most easily digestible fats and can be eaten by everybody, even heart patients; they are not high cholesterol forming.

15) AVOCADO ROLL OR BURRITO

Fast & Easy!

Ingredients (suggestions):

  • Avocado thinly sliced.
  • Large Lettuce leaves of the desired quantity.
  • Onions thinly sliced.
  • Carrots grated or julienned.
  • Tender Corn.
  • Jerusalem Artichokes grated.
  • Tomatoes thinly sliced.
  • Beetroots grated.
  • Fennel thinly sliced.
  • Sprouts.
  • Cucumber thinly sliced.

Preparation:

  • On half a leaf of romaine lettuce add avocados and vegetables in the combination desired on the left side. Sprinkle lime/lemon, salt, sweet paprika. Add toppings of your choice such as minced cilantro/coriander leaves and roll, insert toothpick.

Variation:

  • Burrito: Use Guacamole with sundried tomatoes. Put the desired quantity in the middle of the lettuce first, then add vegetables on it, fold the lettuce leaves and insert toothpick.

16) EASY AVOCADO DRESSING

Serves 2

  • 1 Haas Avocado or similar size.
  • 1 clove Garlic or ½ tsp minced.
  • 1 or 2 Tbsp minced Cilantro or Mint or a combination.
  • Lime/Lemon to taste.
  • Salt to taste.
  • Water or Orange juice for the required consistency.

Preparation:

Add all the ingredients in a blender, pour water/Orange juice to achieve the desired creamy consistency.

Variation:

  • Add 1 medium size Tomato (like Roma), 1 large sundried tomato, orange juice & blend along with other ingredients.

17) AVOCADO GREEN DRESSING

Serves 2

  • 1 big Avocado peeled.
  • 1 whole Green Onions.
  • 1 Tbsp Cilantro (Coriander leaves) minced.
  • ½ tsp Garlic.
  • Lime/Lemon to taste.
  • 2 tsp Oregano.
  • Salt to taste
  • Water as per requirement.

Preparation:

Blend until the dressing has a smooth consistency.

18) PICCO DI GALLO

  • 2 medium Tomatoes dice small.
  • Onions diced very small, 1/3 the quantity of Tomatoes.
  • 2 cloves Garlic minced.
  • 1 Tbsp Cilantro (Coriander leaves) minced.
  • Lime/lemon to taste.
  • Salt to taste.

Preparation:

Place in a bowl and mix.

19) CREAMY ITALIAN HERB DRESSING

  • 1 cup Olive oil.
  • ½ cup Basil.
  • 2 Tbsp Parsley.
  • 2 Tbsp organic Apple Cider Vinegar.
  • 1 tsp Onion.
  • 1 Scallion or Green Onion.
  • ¼ Lemon juiced.
  • 1 clove Garlic.
  • ½ Tbsp unheated Honey.
  • 1 Tbsp dried Italian herbs.
  • ¼ tsp salt.
  • Sweet Paprika powder to taste.

Preparation:

Blend until the dressing has a creamy consistency.

20) CUSTARD APPLE ICE CREAM

Serves 4

Ingredients:

  • 6 large fleshy Custard Apples deseeded.
  • 2 large or 4 small Dates deseeded.
  • 1 Tbsp Raisins soaked for ½ hour in just enough water to cover it.
  • 1 Tbsp Almond butter or 4 Walnuts.
  • ½ stem fresh organic Vanilla (optional).

Preparation:

  • Blend all ingredients until smooth.
  • Transfer to bowl and freeze overnight.
  • Keep out for ½ an hour before serving in small bowls.

Variation:

Use and other fruit such as Sapota, Banana, Mango or a combination that gives a thick consistency.

21) ANIL’S FRESH FRUIT DELIGHT

Serves 4

Ingredients:

  • 3 dry White Mission Figs or 5 large flat Indian Figs.
  • 3 heaping Tbsp Raisins.
  • 3 dry Turkish Apricots or 6 Indian Apricots.
  • 3 large Mehjdool dates.
  • Almonds or walnuts, coarsely pound or chopped.
  • Cinnamon powder.
  • Water as required.

Fruits any (suggestions):

Mango, Banana, Papaya, Sapota, Kiwi Gold, Strawberries.

Preparation 1:

Soak dry fruits (except Dates) for an hour or two, with enough water to cover them.
Put the soaked dry fruits along with the water in a blender jar. Deseed the Dates and add to the blender jar. Add enough water to achieve a semi thick consistency. Blend until smooth.

Preparation 2:

Mash 2 ripe Bananas with a fork. Add 1 cup Papaya to a food processor and lightly puree.

Presentation 1:

In an 8 ounces glass, first layer ¼ mashed Banana and then ¼ Papaya puree, then ¼ of the dry fruit puree. Sprinkle some Cinnamon powder and top with nuts.

Presentation 2:

In a glass, put first fruit at the bottom of the glass, then the half of the dry fruit puree, then the second fruit and then the other half dry fruit puree, sprinkle Cinnamon and top with nuts.

Tips:

Dates & Raisins are sweeter, so increase or decrease them as per the required sweetness.
Vary the quantity of each dry fruit to give a different flavour.