If you’re looking to try some simple and basic wild food, you can try Wild Spring Salad with Edible Flowers. I made it with dandelion which is a nutrition powerhouse among greens. You can find dandelion plants in every meadow and even in your back yard if you don’t have a perfect lawn. But it has a little bitter taste, so I mix it with a mache salad, because I like its taste very much. You can use any other green salad you wish or even skip that and just use dandelion if you like the bitter taste.
Wild garlic is a great addition to this salad. It is the most amazing spring wild plant and it has similar health benefits as regular garlic, like reducing blood cholesterol levels and high blood pressure. I have already published a Wild Garlic Pesto recipe, and I wrote about some other uses of this edible wild plant. While wild garlic is really delicious, don’t eat it before you go on a date, job interview or something with close interactions with other people. It is very strong and your breath won’t smell like roses.
I decorated the salad with some edible flowers. There are flowers you probably know, but have no idea that they are edible. Flowers can be such an easy and beautiful decoration for salads and desserts. Just Google edible flower images and you will see for yourself if you are not already familiar with the subject. For the salad, I used cowslips, daisies and sweet violets because they are easy to find and they grow in my backyard.
Make sure you are 100% certain you know the wild plants you pick and eat. Poisonous plants can sometimes be mistaken for edible wild plants. If you are not sure, but you would still like to try something wild, try to find it in a farmers market.
Wild Spring Salad with Edible Flowers
- 9 ounces (about 255 grams) of dandelion
- 4 ounces (about 115 grams) of mache salad or any other green salad
- 2 ounces (about 57 grams) of wild garlic
- A handful of edible flowers
- Balsamic vinegar
- Wash and clean dandelion. Use just the top 4-5 inches from the green leaves and discard the stems.
- Clean and wash mache salad and wash and cut any other green salad, as desired.
- Add washed wild garlic leaves, mix well and decorate with edible flowers.
- Season with balsamic vinegar or any other salad dressing.
If you want a meal that doesn’t require hours to make and is healthy and filling, you should make this Mexican red bean salad with avocado. You can serve it as a side dish, but it is filling enough to eat as a lunch. You can use canned beans, but I try to avoid canned food as much as possible, so I always cook legumes because it tastes a lot better, you can control the sodium, it’s healthier because it’ BPA free and it’s cheaper. It is a bit time consuming to cook legumes because of presoaking and a long cooking process, but you can make a larger quantity and freeze it. I usually cook about 2 pounds at time, and then divide it to portion size, put it in glass Tupperware and freeze it. So whenever I need legumes to make salad, soup, hummus, etc., they are ready in my freezer. Beans are incredible because they are a valuable source of protein, fiber and minerals. 100 grams of dry beans has 20 grams of protein.
You will need corn for this Mexican red bean salad. You can use regular sweet canned corn, but again I recommend that you use fresh (and organic) if you can get it, or frozen, because canned corn contains a lot of salt and sugar.
And of course it is proper to add some avocados into a Mexican dish. Avocados are high fat food, but the majority of that fat is monounsaturated fat, which has been associated with decreased bad cholesterol (low-density lipoprotein).
Mexican Red Bean Salad with Avocado
- 1 avocado
- 2 cups (about 350 grams) of cooked red beans
- 1 ½ cup (about 250 grams) of sweet corn
- 1 red bell pepper
- 1 red yellow pepper
- 1 red green pepper
- Half a leek
- Tablespoon of olive oil
- 1 lemon
- Cayenne pepper to taste
- Cut off the top of the pepper and remove the seeds. Cut into thin strips.
- Remove the pit and skin from avocado and cut it into cubes.
- Cut leek into thin slices and lemon into wedges
- Toss bell pepper, leek, avocado, red beans and sweet corn together, sprinkle with cayenne pepper and pour with olive oil. Divide onto plates and serve with lemon wedges.
Calories: 297 Fat: 12 Carbohydrates: 42 Fiber: 16 Protein: 11
If you are on a post-December diet, you must try this colorful red cabbage salad. Even if you aren’t, you should try it anyway because it’s light, crunchy, refreshing and loaded with veggies.
It’s filling, so you can have it as a main dish, or a magnificent side to meat. You can even make it in advance and store it for a few days. You will get a lot of important nutrients and fiber with raw vegetables and healthy fats with seeds and olive oil. Don’t hesitate, just make it and enjoy it.
Colorful Red Cabbage Salad
- 2 cups (about 140 grams) of shredded red cabbage
- ¼ of leek
- 1 carrot
- Half of a head of green salad
- Zest of one lemon
- 3 garlic cloves
- 3 table spoons of olive oil
- ¼ of a cup of mixed seeds or seeds of your choice
- Thinly shred the cabbage, leek and carrots using a mandolin. With a sharp knife, slice green salad.
- Mix all the vegetables together.
- For the dressing, grind lemon zest and combine it with garlic, salt and olive oil. Add lemon juice or balsamic vinegar, if you’d like.
- Top the salad with the dressing and toss it with seeds.