Monday, January 25, 2010

Raw Super Green Salad

We're back with fabulous elimination diet recipes. Oh how I adore the lovely lemon. I can't tell you how excited I was to taste lemon juice once again. This flavorful dark leafy green salad is a staple in our house this time of year. It utilizes hardy and super nutritious greens such as kale and collards. The lemon and salt help to break down the green's tough fibers creating an easy to chew raw salad.

I like to serve this salad along side my Quinoa-Salmon Burger recipe or use it to stuff inside Collard Wraps. Another way to use this salad is to take a large handful of it and process it in a food processor along with a few cups of cooked black beans (well-drained), a little chili powder, and sea salt to make "refried beans." I make quesadillas by placing a few dollops of the bean mixture inside of two brown rice tortillas. Simply cook on both sides in a large, hot skillet with a little olive oil, cut with a pizza cutter, serve with carrot sticks and you have a nutritious lunch for your children!

Raw Super Green Salad

This raw salad is a great way to introduce lemon during Phase 3 of the Elimination Diet. It is packed full of nutrition, being particularly high in vitamins K and C, beta carotene, folic acid, manganese, and calcium. The dark leafy greens in this salad combined with the raw garlic provide a plate of cancer prevention. Did you know that we have attacks against our cells everyday which can cause mutations? It is up to us to provide an environment where these cells do not become cancerous. So eat up and enjoy! :)

8 cups thinly sliced raw greens (kale, collards, chard)
1/4 cup freshly squeezed lemon juice
1/4 cup extra virgin olive oil
1 teaspoon sea salt
1 to 2 cloves garlic, crushed

Optional Additions:
grated beets
grated carrots
pine nuts
sunflower seeds

Place all ingredients except optional additions into a medium-sized bowl. Toss together then massage gently with your hands to begin breaking down the fibers.

Let the salad marinate at room temp for about 30 minutes. Add any additions to the salad now, toss again. Serve or refrigerate.

Our weather has been particularly warm this January and our greens have begun to grow again. Above is a photo I took this morning of one of our collard plants (1/25/2010). Amazing isn't it?

More raw salads:

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About the Author

Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole foods diet. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Connect with her on Facebook, Twitter, Pinterest, and Instagram!


  1. Ali,

    This looks wonderful. Great idea with the brown rice burrito meal! I've been eating lots of greens lately as well. I'm curious what you guys think about raw cruciferous veggies (goitrogenic) and hypothyroidism? I worry a bit about all the raw veggies I eat in that category.

    Once again, great post!

  2. You make very dish look amazing, Ali! The meal ideas sound perfect, too. And, yes, that collard plant is beautiful. Hope the weather continues to cooperate for you. We've heard and seen bullfrogs already in our stream that feeds the lake we live on, but it's back to cold today and snow this weekend. Those guys better dig in to keep warm!


  3. I too, like Melissa wonder about the goitrogenic veggies! I have pretty bad hypothyroidism. Am working with my doctor currently, trying to stay off meds. I so want to believe that I can turn it around with great nutrition and supplements!

    And I love green smoothies and love the possible benefits!!!

    Please share what you guys think of this!! Please.

    My raw cruciferous has increased exponentially and my pulse is lower than ever, my temps are low . . . sigh

    Thanks for your help!

  4. Hi Ali, Everyone who tried this couldn't wait to eat it again, a very memorable dish. Thanks so much!

  5. Thanks gals! Tom is putting a very thorough article together on cruciferous veggies and the possible goitrogenic effects. Hopefully it will be in our January newsletter this week! (We haven't done one in six months!)

    -Ali :)

  6. i cannot say enough about this super green salad. so zippy! so crunchy! soooo green!! my 7 year old helped make it and then helped eat it too... i am one satisfied mama.

  7. Thank you for this wonderful recipe. I'm trying to add more greens to my family's diet and was somewhat afraid this was going to be too "bold" of an attempt. To my surprise, both my husband and our three year old son thought it delicious and ate every bite! I added dried cranberries (a favorite snack in our house) in order to include something that looked familiar, and it worked well with the other flavors. Thank you again!

  8. My body loves this salad. I do just carrots and beets in it, then throw in some goat cheese and kalamata olives just before eating. Thanks for the recipe!


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Thanks and Happy Cooking! ~Ali :)