Tag: salad

Vegetarian Pasta Salad Recipe

Vegetarian Pasta Salad Recipe

Simple, delicious and easy veggie-packed vegetarian pasta salad is colorful and perfect for upcoming summer days, grilling season and potlucks. My family loves this Vegetarian Pasta Salad, and I make it often especially when we have a family gathering. For those of you that visiting…

Cucumber Radish Salad

Cucumber Radish Salad

I love salads, especially this Cucumber Radish Salad. I eat them every single day with my main meal or on its own. That being said, I do not know if this ever happens to you, but I crave salads. I literally crave a bowl of…

Superfoods Salad

Superfoods Salad

Superfoods Salad

Superfoods Salad is such an amazing salad to surprise your insides with.

Superfood definition: A nutrient-rich food considered to be especially beneficial for health and well-being.

We eat superfood every day, and a beautiful combination of different food makes us feel good, makes us healthy.

They all doing their own thing to make us strong and give us the power to live a happy and long life.


My diet is pretty balanced and my family enjoys everything, so squeezing something like this salad into our weekly menu is pretty fantastic for our body and mind.

This salad is fresh, refreshing and amazingly delicious. I hope you will give it a chance.

Let me go briefly over some of the health benefits of this amazing superfoods salad.

I wrote about so many before, but I really want you all to read about it again.

Superfoods Salad

I just gave you a fraction of the information about these awesome ingredients.

If you include them in your daily menu or at least every other day, your body will thank you.

Of course, you will feel younger, healthier, energetic, less moody when you feed your body with an amazing selection of fresh, organic and colorful food.


Let us start with Kale as a fantastic ingredient of superfoods salad.

It is high in Vitamin C, and K. We all know how amazing vitamin C is for us, but eating a diet high in Vitamin K can help protect against various cancers.

It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting.

Also increased levels of vitamin K can help people suffering from Alzheimer’s disease. It is high in iron and fiber.

It is a fantastic anti-inflammatory agent and it gives you cardiovascular support.

Superfoods Salad


Did you all know that carrots are an excellent source of vitamin A?

This essential vitamin is used by the eyes to maintain good sight.

If your skin appears dull or is showing signs of aging, you can use carrots to get your skin glowing again.

The vitamin A and antioxidants found in carrots help protect skin from sun damage.

So the harmful effects of the free radicals that are sometimes put out during normal metabolic processes.

Carrots Prevent Cardiovascular Disease, prevents and lower the risk of cancer and flush out toxins.

MUKIMAME; individual GREEN Soybeans/Edamame refers soybeans in the pod

Soybeans or Mukimame gives you energy, contains protein, fiber, carbohydrate, various amino acids and low levels of fat and sugar.

It is a good source of various minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, and manganese. Makes a very healthy snack.

Superfoods Salad

BROCCOLI SLAW: Broccoli stems, red cabbage, and carrots

Well, broccoli slaw is an amazing combination of powerful vegetables, which make superfoods salad even better.

The high content of vitamin K and calcium in broccoli helps in maintaining stronger and healthy bones, as well as preventing osteoporosis.

Also, a significant amount of folate has demonstrated promise in protecting against colon, pancreatic, cervical and stomach cancer.

It has Anti-Aging properties and boosts the immune system. Also, it helps to reverse and ease the damage brought by Diabetes.

We all know that cabbage is brain food. Cabbage is full of vitamin K and anthocyanins that help with mental function.

These nutrients also prevent nerve damage, improving your defense against Alzheimer’s disease, and dementia.


Red cabbage has the highest amount of these powerful nutrients. It helps to detoxify the body.

The high content of vitamin C and sulfur in cabbage removes toxins. These are the main causes of arthritis, skin diseases, rheumatism, and gout.

It helps keep blood pressure from getting high. The high potassium content helps by opening up blood vessels, easing the flow of blood.

Superfoods salad


Berries, especially blue like blueberries can prove to be extremely valuable for cancer patients.

Blueberries, being very rich in antioxidants such as vitamin C, vitamin B complex, vitamin E, vitamin A, copper.

Also, we have to mention selenium, zinc, and iron (promotes immunity by raising hemoglobin and oxygen concentration in blood).

It can seriously boost your immune system and prevent infections. Blueberries are amazing for you to stay and feel young.

You can prevent signs of aging like wrinkles, age spots, cataracts, osteoporosis, hair loss, etc. Blueberries go amazing with all ingredients that you can find in Superfoods salad.


Nuts are an antioxidant powerhouse. Packed with protein, fiber, and essential fats, nuts are the best.

A golf ball-sized serving (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.

All nuts have different nutrition credentials and will provide various health benefits.

Antioxidants help control free radicals, which are unstable molecules produced as a normal function of metabolism.


Free radical production increases in reaction to heavy sun exposure, stress, pollution, and other causes.

Although free radicals can play a beneficial function in the immune response, owning too many can lead to cell damage.

When your level of free radicals is too high, your body is supposed to be in a state of oxidative stress, which increases disease risk.

Nuts have impressive effects on cholesterol and triglyceride levels.


Cashews, Walnuts and Sunflower Seeds 

CASHEW is still a nut in a culinary world. Cashews are one of the lowest fiber nuts, they are packed with vitamins, minerals, and antioxidants.

These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function.

WALNUTS may help reduce not only the risk of prostate cancer but breast cancer as well.

Also, walnuts contain the plant-based omega-3 fat alpha-linolenic acid, which is anti-inflammatory and may prevent the formation of blood clots.

Walnuts contain antioxidants and contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, and omega-3 fats.

SUNFLOWER seeds contain selenium, an essential nutrient. Studies have found it plays a role in the antioxidant function and helps reduce redness and swelling in the body.

There is an added bonus to the magnesium in sunflower seeds, it promotes a healthy mood. They contain bone-healthy minerals.

Besides calcium, your bones need magnesium and copper to stay strong. Sunflower seeds have both these minerals. As a bonus, they also contain Vitamin E, which helps ease arthritic pain.

Healthy recipe


Dried cranberries commercial drying processes substantially reduce the vitamin A and vitamin C content, and most commercially produced dried cranberries contain added sugar.

Dried cranberries contain the same nutrients as fresh cranberries (notably dietary fiber and antioxidants).

When they are in season I love eating a handful despite their tart taste, but adding a bit of dried over my salad or cereals gives me sweet satisfaction.

Dried cranberries are a source of fiber, an important part of a healthy, balanced diet, aiding digestive health.


While lemons may seem quite acidic, they’re a surprisingly good source of an alkaline food that can help balance your body’s pH.

Studies have supported the anticancer activity of citrus limonoids, compounds that protect your cells from damage that can contribute to the formation of cancer cells.

Vitamin C in lemons helps to neutralize free radicals linked to aging. On the other hand, you have amazing ginger.

Whether we’re talking about curing a simple stomach ache or severe morning sickness, ginger has been used for thousands of years as an effective digestive aid and natural cure for nausea.

Ginger may drastically lower blood sugars and improve heart disease risk genes.

Ginger has been indicated to be effective against exercise-induced muscle pain and Anti-Inflammatory effects can help with osteoarthritis.

Salad Recipes

*Various sources from the internet, research, and books that focus on health and healthy eating.

You cannot expect to feel any progress if you eat clean, healthy and raw food one time a month.

You have to eat every day a rainbow and a variety of healthy food to feel great and see any changes.

IF you cannot eat some of these please omit. You can always replace it with something else.

There are so many options and seasonal produce that you can certainly replace or substitute, for example, if you do not have blueberries, then use raspberries or another kind of berries.

Equally delicious and beneficial to your health. I am not a doctor, nutritionist or vegan.

However, I do have a common sense of what works together, and this Superfoods salad works perfectly.

For example, what is healthy and what is doing amazing things for our body, mind, and spirit.

Superfoods Salad

Superfoods Salad

Prep Time: 15 minutes
Total Time: 15 minutes

We will feel younger, healthier, energetic and less moody when we feed our body with an amazing selection of fresh and colorful food, such as this amazing salad.


  • 4 cups Fresh Kale
  • 1 1/2 cup Shredded Carrots
  • 1 1/2 cup Broccoli Slaw
  • 1 1/2 cup Mukimame or deshelled Edamame
  • 1 1/2 cup Blueberry
  • 64 Cashews 16 per serving
  • 1 cup Walnuts 12 to 14 halves per serving
  • 1/4 cup hulled Sunflower Seeds
  • 1/2 cup Dried Cranberry

Lemon-Ginger Vinaigrette

  • 1 large Ripe Lemon squeeze as much as you can (if the lemon is smaller, you can use 2)
  • 1/4 cup Olive Oil
  • 3 tbsp. Apple Cider Vinegar or red wine vinegar
  • 1 inch Fresh Ginger grated
  • 1 teaspoon minced Garlic
  • 1 teaspoon Dried Parsley
  • 1/4 teaspoon Chili Powder
  • Himalayan Salt to taste


  1. Wash all the vegetables and fruit, then prepare them by slicing, shredding, and grating.
  2. Slice Kale into bite size pieces, and place in the large bowl.
  3. Mix everything for lemon-ginger vinaigrette in the glass jar with a fitted lid and season with salt to taste, start with 1/4 teaspoon and taste. Close the lid and shake the jar to combine all the ingredients.
  4. Pour the vinaigrette over the kale and massage it for about one minute or until the kale is tender. Squeeze the kale using your hands. You will end up with half of the size in the bowl. You got to do this step to make kale tastier.
  5. Now add all the other ingredients (fruits and vegetables) and lightly toss with the kale.
  6. Taste and see if you need to add a pinch or two of Salt.
  7. Serve just a salad immediately or place in the container/jar with a fitted lid and keep in the fridge for up to 2 days.


Apple cider vinegar ingestion can help acid reflux, lower blood pressure, improve diabetes and support weight loss.

The benefits of apple cider vinegar come from its powerful healing compounds, which include acetic acid, potassium, magnesium, probiotics, and enzymes. * Red wine vinegar is free of cholesterol, fat, and sodium and full of anti-aging antioxidants. Unlike wine, it doesn't contain alcohol. * Massaging your kale removes the bitter and rough taste that the leaf sometimes have.

Mixed Greens Kiwifruit and Strawberry Salad

Mixed Greens Kiwifruit and Strawberry Salad

Extraordinary Mixed Greens Kiwifruit and Strawberry Salad is so refreshing, delicious and perfect for the upcoming summer season.  You can truly make it however you prefer. Also, you can add more cheese or no cheese at all, add croutons, or serve it with crackers, yes,…

Thai Chili Grilled Chicken with Salad

Thai Chili Grilled Chicken with Salad

Refreshing chicken and a handful of mixed greens to start this spring season. I must admit that this Thai Chili Grilled Chicken with Salad is absolutely scrumptious. It is finally getting warmer, and I thought what better way to celebrate this beautiful Spring weather than…

Zesty Zoodle Salad

Zesty Zoodle Salad

Zesty Zoodle Salad is very Healthy, so Delicious and quite simple to prepare.

Zesty Zoodle Salad

I must tell you that this one is going to surprise you! I have made zoodles for quite some time now, and I love the fact that it tricks your mind that you are eating noodles.

Sometimes, I would even mix zucchini noodles and spaghetti just to eat fewer carbs, and from time to time I would create this spectacular salad.

Doesn’t it look absolutely scrumptious? Mmhmm! I know it does.

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Everything is pretty much really good for you, and you can really use any veggie you have, or perhaps add some fruit like mandarins, oranges or strawberries.

You really do not need a roadmap to make an amazingly nutritious salad.

However, I felt the need to show you a basic salad that Nebs and I have been enjoying lately.

Zesty Zoodle Salad

You can do it with any protein that you wish, or eat it as it is. It’s plain and simple. Be your own creative you and zoodle a masterpiece.

If you get inspired and make these easy Zesty Zoodle Salad, please tag me on Instagram.

@sandraseasycooking with hashtag #sandraseasycooking. I would love to see all your tasty creations. Thank you so much in advance!

Zesty Zoodle Salad


Heirloom Tomato Feta Salad

Fruit Salad with Citrus Maple Dressing

Colorful Pasta Salad with Italian Dressing

Vegetarian Pasta Salad



Zesty Zoodle Salad
Yield: Serves 4

Zesty Zoodle Salad

Prep Time: 12 minutes
Total Time: 12 minutes

Easy and tasty Zesty Zoodle Salad Recipe


  • 1 Medium Zucchini
  • 1 large Carrot or 2 smaller
  • 1/2 English Cucumber
  • Assorted Bell Peppers sliced into strips lengthwise (1 of each color {red, orange, yellow}, medium size)
  • 10 Cherry tomatoes sliced in half (you may use another type if you desire)
  • 1/2 cup Calamata olives
  • 1 Avocado
  • 1/2 bunch Flat-leaf Parsley Italian parsley or Cilantro, stems removed (reserve some for garnish)

Zesty Vinaigrette

  • 1 Ripe large Lime squeezed
  • 1/2 tsp lime zest
  • 1 Tbsp honey or agave syrup
  • 1/4 cup extra-virgin olive oil
  • 1 Tbsp rice vinegar or apple cider vinegar
  • Sriracha Sea Salt to taste about 1/4 teaspoon or a bit more
  • OR 1/4 tsp chili powder + salt to taste


  • 1/4 cup parsley finely chopped
  • Za'atar


  1. Using a Spiral Vegetable Slicer zoodle zucchini, carrot, and cucumber. You may use kitchen paper towel t to pat dry the excess moisture.
  2. Slice peppers ―  Slice pepper in half, remove seeds and the top and slice each pepper lengthwise.
  3. Cut Green onions (You may use red onions if you do not have green onions), sliced cherry tomatoes in half, or if you have other larger tomatoes slice them into wedges and slice olives as well.
  4. Combine ingredients for zesty Vinaigrette, and drizzle half of it. Toss everything together and taste to see if you need more. You can always drizzle more vinaigrette later.
  5. Lastly, and before serving slice avocado. Now you can make pretty roses, or just slice however you wish.
  6. Serve it right away. This will not hold for too long due to cucumber and zucchini who will produce more moisture as it sits especially at the room temperature. It is the best if eaten right away. It takes literally less than 10 minutes to put it together. You may prepare vinaigrette ahead and store it in the lidded jar.
  7. Garnish with chopped parsley and za'atar.


This will not do very well in the lunch boxes. You can prepare it 15 minutes before eating, and it will still hold ok.  I test it by placing leftovers in the fridge, and it wasn't good after. It loses crunch and it's too much liquid from zucchini and cucumber, and of course vinaigrette. This is fantastic with pork chops, fish, or a steak. Always cut avocado just before serving. Here is how I made my rose. I need a little more practice, but it's ok, I suppose. TIP  ― Since Zoodles, cucumber, and carrots are quite long after using a spiral slicer, you may use scissors to break them into smaller spiral pieces.

Ahi Tuna Salad

Ahi Tuna Salad

Ahi Tuna Salad is absolutely one delightful meal. Ahi tuna is velvety smooth in texture, melt in your mouth with a soft. Delicate with a mild, somewhat meaty flavor served on top of delicious salad lightly seasoned with vinaigrette. Seriously this was a perfect meal.…

Citrus Kale Salad

Citrus Kale Salad

Perfect, healthy, nutty and balanced Citrus Kale Salad. A Beautiful marriage of ingredients that just brings harmony, happiness, and calmness to you and your body. Don’t you simply love a good salad? I adore salads, and the other day, I was longing for kale salad.…

Massaged Kale and Strawberry Salad

Massaged Kale and Strawberry Salad

Massaged Kale and Strawberry Salad

Indeed, even on the darkest days, this delicious platter of Massaged Kale and Strawberry Salad could make you grin with a joy.

I had incredible few days with my girls. Three or four hours passed by like it was 20 minutes, but that’s always the feeling when I am with my awesome girlfriends.

Well, we like walking around the neighborhood, coffee time, breakfast, chuckling.

Honestly, that makes me happy. More often than not, we talk about what we will make for lunch, or that is my thing.

I assume in light of the fact that I generally begin that discussion.

Massaged Kale and Strawberry Salad

Since I talk about things that make me happy at the moment, I often sit in my yard and think about pretty much everything.

I came to the conclusion that life is simple, but we make it so complicated sometimes, well, most of the time.

My oldest son would say just about now: “No dip, Sherlock.”

Small things do fulfill me, satisfy me, make me happy. On the other hand, to better clarify regardless of the fact that it’s cliché somehow.

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Nonetheless, the fact is that I am simple person. Even those little things are acknowledged, appreciated more than you would suspect.

I am thankful for anything great that comes my way. I cry even when I am happy, but, of course, those are always tears of joy.

Massaged Kale and Strawberry Salad

A few days ago, my 9 years old returned home from school, parked his tush on the sofa, turn on his Gameboy while waiting for me to fix him quick after-school snack.

All of the sudden I heard a melody that I haven’t heard in quite a while. I was shocked that he even knows the song, let alone the lyrics.

Without interrupting, I let him sing it. “What’s up” song by 4 Non-Blondes came out in ’93, or that is the year when it became huge.

I still remember it like it was yesterday singing every day when it came on MTV.

“And I say, hey yeah yeah, hey yeah yeah… I said hey, what’s going on?” 

That made me smile, smile big…

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Delightful sounds of music could fill your heart with joy, much the same as this delicious plate dependably fill my heart with joy.

Makes my day somewhat brighter, somewhat more content, a little happier even when I am feeling blue, or down.


The taste is astounding, since kale is a solid dull green vegetable, and strawberries adjust that exceptionally well in your gut.

I included a modest amount of organic cashews for additional crunch and nutrition, seasoned with sea salt, and massaged kale in this divine and simple homemade vinaigrette.

I hope you like it as much as I did. It is probably one of my top 5 favorite salads ever.

If you decide to make Massaged Kale and Strawberry Salad, please tag me on Instagram. @sandraseasycooking using hashtag #sandraseasycooking. Thank you so much in advance!

Watch my quick video on Youtube or turn off your AdBlocker and watch it right here. Thanks!!!

Massaged Kale and Strawberry Salad
Yield: Serves 4

Massaged Kale and Strawberry Salad

Prep Time: 10 minutes
Total Time: 10 minutes

Easy and tasty Kale and Strawberry Salad with cashews


  • 4-6 cups Kale chopped
  • 1 1/2 cup Strawberry sliced (249g)
  • Cashews (read notes)


  • 3-4 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 1⁄2 teaspoon Italian herb mix
  • 1⁄2 teaspoon minced garlic
  • Sea salt and black pepper to taste

Additional items for dressing or salad:

  • Shredded carrot
  • Seeds
  • Lemon zest
  • A drizzle of Dijon mustard


  1. Add chopped kale to a large mixing bowl, wash if needs to be washed.
  2. Combine all the ingredients for vinaigrette in a jar with fitted lid and shake, shake until well mixed.
  3. .Pour mixed vinagrete over the kale and massage kale for about five minutes, or until leaves are tender.
  4. Slice strawberries, and gently toss them with kale.
  5. Lastly, add cashews and enjoy.


  • The serving size of kale is 1 cup, however, after you massage the kale it goes way down like when you cook spinach. Be your own judge how much is enough for you.
  • The serving size of cashews: 16 cashews. Use as many as you like, I just wanted you to know that. 200 cal. = 22 cashews I used a handful, didn't count, to be honest.
  • If you do not like strawberries or you are allergic, use other fruit such as mandarine, oranges, other berries, pomegranate seeds, etc.

Mixed Greens Salad with Pineapple

Mixed Greens Salad with Pineapple

When it comes to delicious salads, most of the time I go with this tasty Mixed Greens Salad with Pineapple. It is really easy and satisfying, to say the least. Nonetheless, it is healthy, and a great to eat it for dinner or even before…