Let's Build Yummy Alkaline Salad! November 11, 2015 10:05

Once you will learn those basic yet important salad principles you will rock-and-roll. Because remember: salads are what to focus on when we are eating - very nutritious, highly alkaline which means very energizing salad.

Consider salad as a main dish! A salad is not just lettuce, tomatoes and ranch – sounds boring... It’s a rainbow of ingredients and dressings, spices, crunchiness etc – You need to learn them! 

Of course, there are not absolute rules. Please be creative and break them! This is just general principals and little guide for you. And as an example here is the Wonderful Soft Kale Salad - it has "rules" numbers that you can find in the table below. 

Wonderful Kale Salad Steps

There are six tastes of food that we are going to incorporate and balance into the delicious healthy satisfying salad!

The flavors are:

  • Sweet
  • Sour
  • Salty
  • Bitter
  • Pungent
  • Astringent 
When it comes to a salad be creative and play with different flavors and textures.


    Description/ Examples

    1. Create Salad Base.

    Green base (bitter flavor): kale, arugula, romaine, spinach, mix of greens (like spring mix), green and/or purple cabbage, dandelion, watercress etc.

    The base could be also a vegetable – like cucumber or carrot, tomatoes in season, or mix of root veggies.

    Tip: salad spinner is a good investment, it’s cheap and very helpful when drying the greens.

    Base for an alkaline salad

    1. Add Variety to your Salad - Fruits and Veggies.

    Two or three variety of veggies and fruits would be perfect to add to your base.

    Veggies like water-rich highly alkaline cucumbers, bell peppers, tomatoes, celery, sprouts etc. (astringent flavor) 

    Add a little sweetness (sweet flavor) by adding root veggies like root beets, jicama, parsnip, carrots etc. and/or a little amount of fruits like green apples, grapefruits, pomegranate, pears, berries, even some watermelon cube etc.

    Other flavorful veggies like green onions, red onions, shallot, garlic etc. will give so much flavor to the salad.

    Fruits and veggies for alkaline salad

    1. Herbs will make your Salad more Sexy and Intriguing.

    Herbs are perfect way to diverse the salad.

    There are two types of herbs: soft and hard.

    The soft herbs are thyme, dill, cilantro, parsley, basil, marjoram, chervil, chives ect. – add some to your mixed salad.

    Hard herbs like rosemary, lavender, sage, lemongrass are strongly flavored and hart to eat. So, they could be fine chopped and added to your dressing.

     Herbs for alkaline salad

    1. Create an Amazing Salad Dressing.

    It often happens that the dressing can make a healthy salad unhealthy.   

    We don’t want to have sugar, bad sodium, corn syrup, GMO etc in the dressing.

    Let’s stick to pure alkaline flavorful ingredients when making the dressing.

    And here is the basic dressing that you can make and keep in your fridge for up to 10 days. Very helpful classic rule for salad dressing: keep one part acid to three parts oil - it’s 1:3 rule. It’s not a must, just a nice recommendation from cooking school.

    So, the basic ingredients are:

    • Lemon/ lime/ grapefruit juice - 1/3 parts (sour flavor)
    • Healthy Oil (olive, hemp, flaxseed, Udo’s oil etc - your choice) -2/3 parts
    • Sea salt (salty flavor)
    • Freshly ground black pepper, minced garlic and herbs of your choice (pungent flavor)
    Of course, be creative and add any other ingredients you like – mustard, tahini, almond butter, different herbs, varieties of hot peppers and spices etc.

       Note: Distribute the dressing on the greens seconds before the salad is served, except the some more hard green leafs like kale or cabbage (they are the best when you marinate them in your dressing couple hours before eating). 

      Ingredients for alkaline dressing

      1. Add Crunchiness.

      Please check my blog post on different ways to add healthy crunch to the salad.

      But some ideas like sprouted dried nuts and seeds, homemade backed crouton (made from gluten free sprouted bread) or crush some gluten free salty crackers – all these will perfectly work!

      Add crunch right before serving the salad! 

      healthy crunch for salad

      1. Add Creamy Texture. 

      It's asways good to add something that has soft creamy texture. Avocado is #1 I would recommend, it’s alkaline, it’s extremely healthy. But also adding sometimes organic raw goat cheese or nut cheese (better when homemade) would be a good option, as well. What about banana (not overripe one), or sun-dried tomatoes, or even soft fresh walnuts

      creamy soft ingredients for the salad 

      1. Beautiful Presentation.

      We eat first with our eyes! So, always make the salad pretty, arrange beautifully on the plate. Use varicolored veggies and fruits, edible flowers, try to add new fruit or veggie to the salad, use contrast, for example, white sesame seeds and/or pomegranates seeds looks very pretty on the dark kale leafs, cut/ shred fruits and veggies in different ways etc.

      Beautiful yummy alklaine salads presentation

      1. Keep Acid-Alkaline Balance.
      • The 80/20 rule could also work for a salad. For example, if you want to add some warm quinoa/ buckwheat/ piece of wild salmon.
      • Avoid adding to much sweetened fried fruits for example, aim to have more salty rather then sweet salad (because the sun-dried sea salt is highly alkaline).
      • Add as much water-rich alkaline fruits and veggies as possible. 


      Please take time to create and enjoy a beautiful healthy salad - it's an investment in your health!
      Loves, Veronica at AlkalineMorning.com