Enjoy Nature’s Spring Bounty – easy salad recipes!

By Tricia DuSaint

mixedgreensLate spring is a perfect time to add more locally grown raw, leafy greens to our menus. Not only do we support our local economy when buying from area growers, we enjoy much greater flavor and nutritional value from foods that have not been transported long distances (and save fossil fuels, too!).

Green, leafy vegetables contain large amounts of chlorophyll which detoxify and oxygenate the bloodstream which then carries oxygen throughout the body. Dark leafy greens also provide many vitamins (e.g. A, B1, B2, Niacin, C, E, Folic Acid), minerals (e.g. calcium, iron, manganese) and essential amino acids (important in protein formation).

So get out the salad bowl and enjoy nature’s spring bounty with these delicious recipes!

Quick Garden Salad

  • 8 cups organic mixed greens, your choice
  • 1 avocado, cubed
  • 1 c. sprouts
  • 1 cucumber or 1 zucchini, cubed or thinly sliced
  • 2 – 3 scallions, chopped
  • 1 lg. tomato, cubed, or 8 cherry tomatoes, halved
  • Optional: raw sunflower or pumpkin seeds

Combine all ingredients, stir in salad dressing of choice and top with sunflower or pumpkin seeds or ―yummy pate (see below).

Spinach Salad

  • 1 bunch organic spinach, shredded
  • 3 – 4 radishes, sliced
  • 1 onion, diced
  • 1 c. white mushrooms, sliced
  • ½ c. fresh basil
  • 1 clove garlic, minced
  • ¼ c. raw sunflower seeds

Toss all ingredients together and mix in salad dressing of choice.


Tricia’s "Untuna" Paté
Makes a great substitute for salad dressing!
  • 1½ c. soaked raw sunflower seeds (Soaked overnight, drained & rinsed thoroughly)
  • ½ c. soaked raw almonds (soaked like the sunflower seeds) Alternately, use 1 c. soaked sun-flower seeds and 1 c. soaked almonds
  • ½ c. fresh parsley
  • 1 – 2 scallions
  • 1 – 2 garlic cloves
  • 1½ T. fresh dill or 2 t. dried dill
  • Juice of ½ lemon
  • 1 – 2 T. tahini (optional, but makes a smoother paté)
  • Pinch of dulse flakes, kelp, or mixed dried sea vegetables
  • Tamari or nama shoyu to taste (or celtic salt, but won’t be as flavorful)
  1. Process nuts in food processor using S-blade until well chopped. Add all remaining ingredients and process until reaches desired smoothness. Will keep in fridge several days.
  2. Serve with veggie sticks; on top of salad greens; as stuffing for tomatoes or peppers; with dehydrated crackers; as filling for wraps; or dehydrate as burgers.
  3. Versatile!


Tricia DuSaint, M.S., is an educational psychologist and holistic therapist, a certified Living Foods Instructor and a Steering Committee member of Transition Ozaukee.

If you are interested in learning more about Living Foods, please contact: transitionozaukee@gmail.com. This article has been reprinted with permission from the Ozaukee Living Local Newsletter.

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