ZUCCHINI “SPAGHETTI” SALAD WITH WILD GARLIC PESTO

SERVES 1 LARGE OR 2 SMALL PORTIONS

FOR THE SALAD

2 medium zucchini

1 1⁄3 cup (200 g) cherry tomatoes

FOR THE PESTO

1⁄3 cup (50 g) pine nuts

2 oz. (60 g) wild garlic

5 tbsp. extra virgin olive oil

2 tsp. yeast flakes

1/2 tsp. lemon juice

1 tsp. sea salt

pinch of freshly ground black pepper

pinch of sugar

NUTRITIONAL VALUES

Calories: 570kcal
Fat: 51.5g (6.4g S.Fat)
Carbs: 26.1g
Protein: 10.7g
Sugar: 7.9g
Sodium: 972mg

METHOD

To make the salad, spiralize the zucchini into long, thin "spaghetti" shapes with a spiralizer. Alternatively, make long, thin slices with a potato peeler and then cut these into fine strips with a knife. In a bowl, combine the zucchini "spaghetti." Cut the tomatoes in half and toss them with the zucchini.

To make the wild garlic pesto, lightly toast the pine nuts in a dry pan until the aroma begins to release. Combine the wild garlic, oil, yeast flakes, lemon juice, salt, pepper, and sugar in a mixing bowl. Using a handheld blender, purée the ingredients to the desired consistency (fine or coarse).

Mix the pesto and zucchini spaghetti salad together before transporting, or pack them separately to take with you. Salad should be served cold.

ANDALUSIAN ASPARAGUS SALAD

SERVES 1 LARGE OR 2 SMALL PORTIONS

3 1/2 oz. (100 g) seitan

15 green asparagus spears

15 white asparagus spears

5 pitted dates

2 small unwaxed oranges

2 tbsp. extra virgin olive oil

1 3/4 oz. (50 g) pitted black olives

1 tbsp. balsamic vinegar

1 tbsp. soy sauce

1/2 tsp. hot paprika

1 tsp. sweet smoked paprika

1/2 tsp. sea salt

pinch of freshly ground black pepper

pinch of ground allspice

1 tbsp. lime juice

NUTRITIONAL VALUES

Calories: 457kcal
Fat: 19.6g (3.3g S.Fat)
Carbs: 27.2g
Protein: 39.7g
Sugar: 15.2g
Sodium: 1948mg

METHOD

Cut the seitan into 1/2-inch (1-cm) cubes. All asparagus spears should have their woody ends removed. Peel the bottom one-third of each green asparagus spear. All of the asparagus spears should be cut diagonally into 11/2in (4cm) long pieces. Set aside the asparagus tips.

Dates, finely chopped 1 orange, finely grate or use a zester to make fine strips Squeeze the juice from both oranges into a bowl.

In a pan, heat the oil and sauté the seitan and asparagus pieces (but not the tips) for a few minutes over medium heat. Combine the olives and orange zest in a mixing bowl. Combine the vinegar, soy sauce, and orange juice in a mixing bowl. Combine both types of paprika, as well as the salt, pepper, allspice, and lime juice in a mixing bowl. Cook for 5 minutes on low heat. Finally, fold in the asparagus tips and dates and cook for a few minutes. The salad is delicious both warm and cold.

PANZANELLA – ITALIAN BREAD SALAD

SERVES 1 LARGE OR 2 SMALL PORTIONS

5 slices of French baguette

8 tbsp. extra virgin olive oil

1/2 small cucumber

5 cherry tomatoes

2 green onions

3–4 sprigs of basil

2 tbsp. balsamic vinegar

squeeze of lemon juice

sea salt

freshly ground black pepper

NUTRITIONAL VALUES

Calories: 791kcal
Fat: 58.3g (8.5g S.Fat)
Carbs: 62.3g
Protein: 13.1g
Sugar: 13.3g
Sodium: 540mg

METHOD

Preheat the oven to the highest setting. Place the baguette slices in a bowl and cut them into bite-sized cubes. Mix in 4 tbsp. of the oil with your hands.

Spread the bread out on a baking sheet lined with parchment paper. Bake for 10 minutes in the centre of the oven, or until crisp (keep an eye on it, as you do not want it to burn). Allow to cool after removing from the oven.

In the meantime, cut the cucumber into bite-sized chunks. Cut the tomatoes in half. Trim the green onions and cut them into rings. Remove the basil leaves and shred them. Combine the cucumber, tomatoes, green onions, basil, and bread cubes.

To make the dressing, whisk together the remaining oil, vinegar, lemon juice, salt, and pepper. Transport the dressing and salad separately and, ideally, combine them 20 minutes before serving to allow the bread to absorb the dressing.

GREEK FARMER’S SALAD

SERVES 1 LARGE OR 2 SMALL PORTIONS

FOR THE FETA

1 small red onion

1 garlic clove (optional)

squeeze of lemon juice

1/2 cup (100ml) extra virgin olive oil

1 tbsp. herb vinegar

1 tsp. sea salt

1 tsp. ground mixed coloured peppercorns

1 tbsp. herbes de Provence

pinch of chili powder

9oz. (250 g) smoked tofu

FOR THE SALAD

1/2 cucumber

1 large beef tomato

1 red onion

2 small yellow peppers

2 tbsp. oregano leaves

1 3/4 oz. (50 g) black olives, pits removed

1 tsp. lemon juice

1/2 tsp. agave syrup

1 tsp. extra virgin olive oil

1 tsp. white wine vinegar

1/2 tsp. sea salt

pinch of freshly ground black pepper

NUTRITIONAL VALUES

Calories: 822kcal
Fat: 69.5g (8.5g S.Fat)
Carbs: 42.7g
Protein: 27.9g
Sugar: 5.2g
Sodium: 1727mg

METHOD

Peel and finely chop the onion and garlic (if using) for the "feta." To make a marinade, combine them in a bowl with the lemon juice, oil, vinegar, salt, pepper, herbes de Provence, and chilli powder. Place the tofu in a freezer bag with the marinade and slice it into 1/2in (1cm) cubes. Seal the bag tightly after pressing the air out of it. Marinate the tofu for 12 hours in the refrigerator.

Peel the cucumber, cut it in half, remove the seeds, and cut into bite-sized pieces for the salad. Similarly, chop the tomato into bite-sized pieces while removing the core. Peel and halve the onion, then slice it into thin rings or finely chop it. Remove the seeds from the peppers and cut into bite-sized strips. Chop the oregano coarsely. Combine all of the salad ingredients in a bowl with the olives.

To make a delicious vinaigrette, whisk together the lemon juice, agave syrup, oil, vinegar, salt, and pepper. Dress the salad with it. Scatter the "feta" cubes on top. This goes well with some fresh flatbread, preferably warmed.

VEGAN MAYONNAISE

SERVES 1 SALAD

1 cup (250ml) soy milk, or other plant- based milk

3/4 cup (200ml) extra virgin olive oil

2 tbsp. white wine vinegar

1 tsp. sea salt

1 tbsp. medium-strength mustard

1/2 cup (100 g) russet potatoes, cooked and mashed

pinch of freshly ground white pepper

pinch of sugar

pinch of curry powder (optional)

1 tsp. lemon juice (optional)

NUTRITIONAL VALUES

Calories: 1543kcal
Fat: 158.9g (22.3g S.Fat)
Carbs: 32.2g
Protein: 12.1g
Sugar: 12.1g
Sodium: 2005mg

METHOD

In a food processor, combine the soy milk and 1/2 cup (100ml) oil until smooth. Process everything again after adding the vinegar, salt, and mustard. While the processor is running, slowly drizzle in the remaining oil. Then add the potatoes and continue to whisk until the mixture is creamy. Season with pepper, sugar, curry powder (if using), and lemon juice to taste (if using). Keep refrigerated until ready to use.

SPEEDY YOGURT AND WALNUT DRESSING

SERVES 1 SALAD

1/2 bunch of chives

1 cup (250 g) soy yogurt, or other plant-based yogurt

juice of 1/2 lemon

1 tbsp. walnut oil

sea salt

freshly ground black pepper

pinch of sugar, or to taste

NUTRITIONAL VALUES

Calories: 249kcal
Fat: 10.7g (1.3g S.Fat)
Carbs: 29.1g
Protein: 12.2g
Sugar: 18.3g
Sodium: 489mg

METHOD

Finely chop the chives. Whisk together the soy yoghurt, lemon juice, and oil until smooth, then fold in the chives. Season the dressing with salt, pepper, and sugar to taste.

THOUSAND ISLAND DRESSING

SERVES 1 SALAD

1⁄4 green pepper

1⁄4 red chile

1 cucumber

1/2 bunch of flat leaf parsley

1/2 cup (100 g) Vegan Mayonnaise (see above)

1/2 cup (150 g) plant-based yogurt

3 tbsp. tomato ketchup

2 tbsp. oat cream

4 drops of sambal oelek, or to taste

2 tsp. lime juice, or to taste

1/2 tsp. sea salt

1/2 tsp. freshly ground white pepper

NUTRITIONAL VALUES

Calories: 526kcal
Fat: 28.1g (0.7g S.Fat)
Carbs: 70.5g
Protein: 7.9g
Sugar: 35.4g
Sodium: 2808mg

METHOD

Seed and finely chop the pepper and chile. Finely chop the cucumber. Remove the leaves from the parsley stalks and finely chop them. In a bowl, combine the mayonnaise, yoghurt, ketchup, and cream. To taste, stir in the sambal oelek, lime juice, salt, and pepper. Incorporate the pepper, chile, cucumber, and parsley into the mayonnaise mixture. Allow the dressing to infuse for 30 minutes before adjusting the seasonings if desired. Chill until ready to use.

TARTAR SAUCE

SERVES 1 SALAD

1 recipe Vegan Mayonnaise (see above)

2 tbsp. cucumber relish (from a jar)

1 tsp. capers, rinsed and finely chopped

pinch of dried chervil

pinch of dried tarragon

1/2 bunch of chives

sea salt

freshly ground black pepper

NUTRITIONAL VALUES

Calories: 78kcal
Fat: 7.1g (0.4g S.Fat)
Carbs: 3.8g
Protein: 0.8g
Sugar: 0.5g
Sodium: 659mg

METHOD

In a small mixing bowl, combine the mayonnaise, cucumber relish, capers, chervil, and tarragon. Finely chop the chives and fold them into the tartar sauce. Season with salt and pepper to taste, then chill.

By adding finely chopped onion to the tartar sauce, you can make it your own.

SOUR CREAM AND PARSLEY DRESSING

SERVES 1 SALAD

1/2 cup (150 g) vegan sour cream

1 tbsp. Dijon mustard

1/2 bunch of flat leaf parsley

1 tsp. linseed oil

1 tbsp. olive oil

pinch of sea salt

pinch of freshly ground black pepper

1 tsp. agave syrup, or to taste

NUTRITIONAL VALUES

Calories: 505kcal
Fat: 48.5g (29.3g S.Fat)
Carbs: 16.5g
Protein: 4.4g
Sugar: 15.5g
Sodium: 567mg

METHOD

In a mixing bowl, combine the sour cream and mustard. Remove the leaves from the parsley stalks, finely chop them, and fold them into the cream mixture. Stir in the linseed and olive oils gradually. Season the dressing with salt, pepper, and agave syrup to taste.

VINAIGRETTE

SERVES 1 SALAD

1 small shallot

3 tbsp. vinegar (white wine, red wine, or herb vinegar)

1/2 tsp. sea salt

pinch of freshly ground white pepper

pinch of sugar

touch of Dijon mustard

1/2 cup extra virgin oil (such as sunflower, safflower, or olive oil)

NUTRITIONAL VALUES

Calories: 157kcal
Fat: 17g (2.4g S.Fat)
Carbs: 2.5g
Protein: 0.5g
Sugar: 0.5g
Sodium: 1009mg

METHOD

The shallot should be peeled and finely chopped. In a mixing bowl, combine the vinegar, salt, pepper, sugar, and mustard. Add the oil gradually, stirring constantly, until everything is emulsified.

The vinegar-to-oil ratio for the vinaigrette should be 1:3, so that the dressing is not too acidic.