Spring has finally arrived in most of the country, and spring is prime time for salads! This month, we’ll look at some quick, easy salads and also a few recipes for salad dressings. Some of these salads aren’t the usual leafy, low fat fare. You’ll also notice that none of these recipes contain fruit. We’ll take a look at fruit salads once fruit season arrives!

If possible, look in local farmer’s markets for fresh produce. Don’t be afraid to substitute ingredients in these recipes based on what you can find available.

No Greens Salad

Think salads are just a side dish? No way! They can easily be a full, filling meal - even for athletes trying to add muscle mass. This salad was inspired by Art Devany’s full meal style salads that he has occasionally posted on his blog. (link here) This recipe is just a template, use whatever you have on hand.

Time: 15 minutes

• 6 oz Trader Joe's wild Alaska canned salmon (1/2 can)
• 2 C cauliflower florets
• 1 1/2 C chopped bok choy stems
• 1/2 can artichoke hearts
• 1 1/4 C grilled yellow squash
• 1 avocado, peeled and diced
• 1/2 C pimento and/or black olives
• 1/4 C walnuts
• 1 Tbsp minced fresh ginger
• 1 Tbsp apple cider vinegar

Toss all of the ingredients in a bowl, then drizzle with the vinegar. 

Zone info:  1 big serving at 6 protein blocks, 3 1/2 carb blocks, 40 fat blocks




Curried Veggie Salad

Time: 7 minutes

• 2 Tbsp mayonnaise (see mayo recipe)
• 1/4 tsp curry powder
• pepper
• 1 1/4 C white cabbage, chopped
• 1 C red cabbage, chopped
• 1 C celery, chopped
• 3 radishes, chopped

Add mayo, curry, and pepper to a salad bowl. Mix well. Chop the veggies. Next, place all of the veggies in your salad bowl, then toss well to coat with the mayonnaise.

Zone info: 1 serving at 2 carb blocks, 18 fat blocks




Mayonnaise

If you want to avoid the omega-6 heavy canola mayonnaise found in your local market, you’ll have to make your own. Thankfully, it’s quick and easy. This mayo will keep for about a week in the refrigerator, so whip up about a week’s worth and enjoy. 

I used some walnut oil to balance the strong flavor of the olive oil. I actually like the taste of mayonnaise made with all olive oil, but for many this will be too strong. I used walnut oil, as it is higher in omega-3s than most other neutral flavored oils. Blend the oils to your taste.

Time:  5 minutes

• 1/2 C olive oil/walnut oil mix (see above)
• 1 small raw egg
• 1/4 tsp dry mustard
• dash of cayenne
• 1 Tbsp lemon juice
• 1 Tbsp water

Place about 1/3 of the oil and all of the rest of the ingredients into a blender. Blend at a low speed, then very slowly add the rest of the oil. The mixture will slowly thicken as you add the oil. You can add more oil if you need to thicken the mixture more. Add a dash of warm water if the mixture is too thick.  Pour the mayonnaise into a container for storage. 

Zone info: 1 Tbsp = 9 fat blocks


Tomato Basil Dressing

Time:  5 minutes

• 1/4 C white wine vinegar
• 1/4 C tomato sauce
• 1 1/2 Tbsp olive oil
• 1 Tbsp dried basil
• 1 Tbsp chopped sun dried tomatoes
• pepper

Mix all of the ingredients in a small bowl. Store the unused portion in a jar. Paleo purists can substitute lemon juice for the vinegar. If you do this, use a little less than 1/4 cup of lemon juice and add a bit more tomato sauce.

You can easily double this recipe if you’d like to have more dressing on hand.

Zone info:  4 servings at 3 1/2 fat blocks


Creamy Dill Dressing

Time - 8 minutes

• 1/4 C mayonnaise (see recipe this month)
• 1/4 C coconut milk
• 2 Tbsp Dijon mustard
• 2 Tbsp capers
• 1 Tbsp dried dill (or 2-3 sprigs chopped fresh)
• pepper to taste

Combine all ingredients in a food processor or blender, mix well.

Zone info:  Recipe totals ~ 38 fat blocks.  1 Tbsp will be around 5 1/2 fat blocks.


Avocado and Pistachio Salad

Who says that salads need to be low fat and leafy? Here is a tasty one sure to satisfy those eating a higher fat Paleo diet.

Time: 10 minutes

• 1 avocado
• 1 Tbsp olive oil
• 1 Tbsp pistachios
• 1 1/2 tsp lemon juice
• 1 clove garlic
• 4 mint leaves
• 2 Tbsp coconut milk
• pepper

Cut the avocado in half, remove the seed, and scoop out the fruit. Dice into small cubes, place in a bowl. Drizzle with the lemon juice. Add the olive oil and nuts.
Peel and crush the garlic into a separate small bowl. A garlic press will save time here. Slice the mint leaves finely, and add to the garlic along with the coconut milk. Mix well, then pour over the avocado. Add pepper to taste, toss well. Serves 1-2.

Zone info:  2 servings at 16 fat blocks




Spicy Fennel Dressing

Time: 5 minutes

• 1 tsp fennel seeds
• 1/2 tsp dried parsley
• 1/4 tsp sage
• 1/4 tsp red chili pepper
• black pepper
• 1 Tbsp olive oil
• 1/2 Tbsp balsamic vinegar

Add all of the ingredients to your salad bowl. Add veggies of choice, toss well to coat with the dressing.

Zone info: 1 serving at 9 blocks fat