Make fibre your friend with this heart healthy shredded salad! Brimming with a colourful assortment of vegetables, you’re basically guaranteed to get your vitamin intake for the day.
A SHREDDED SALAD FOR BETTER DIGESTION
My mom makes the best salads. She’s a raw vegetable enthusiast and goes on bouts of eating a raw diet every so often because she loves how it makes her feel. Whenever I go to her place, there’s almost always some kind of salad on the table and I love it. When it comes to salad, I don’t feel guilty going for seconds, and my mom makes so much that going back for seconds is heartily encouraged.
A couple of years ago when she was on one of her raw vegan diet kicks, she brought a special mandolin to my place and made a salad that changed everything I knew about salad. Did you know that shredding vegetables makes them more digestible? I spent the next two months eating a shredded salad for lunch every day. I was addicted.
HOW TO MAKE A SHREDDED SALAD: A VIDEO
Welcome to the Kitchen! Here’s a video where I talk all about how to grow your own sprouts at home. If you like what you see, be sure to check out my YouTube channel for more fun videos!
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FEW VEGETABLES GET LEFT BEHIND IN A SHREDDED SALAD
What do you normally put in your green salads? I’m going to wager that the list of ingredients is pretty standard vegetable fare. Carrots, of course, and maybe cucumber, tomato, green peppers, avocado, and mushrooms if we’re feeling wild. Those bagged salads you sometimes grab for convenience sake at the grocery store sometimes have shredded purple cabbage and carrot matchsticks, but that’s it, right? Well, in a shredded salad you can have all of these things, but we’re not going to stop there. It’s time to get the party started in the salad bowl!
BUILDING A SHREDDED SALAD
I’ll be giving you the recipe for one of my favourite oil-free salad dressings to drizzle over top your shredded salad, but I’m not going to tell you what to put in your salad. This is a build-your-own-shredded-salad kind of affair. I’m going to run through a list of my favourite vegetables to shred, as well as non-shredded additions. It’s up to you to pick and choose what you want in your salad. I personally use whatever I can find in the fridge or what I can find on sale.
BEST VEGETABLES FOR SHREDDING
These are like a crown jewel on shredded salad. They’re a beautiful pop of colour and they’re packed with vitamins and minerals.
Have you ever heard that we should be eating something orange every day? I’m pretty sure this doesn’t include dyed cheddar cheese or Cheetos.
CELERY ROOT (CELERIAC)
If you can get passed it’s gnarly exterior, you’ll be rewarded with a refreshing bite that’s milder than its green stalked sister.
This is a peppery addition, and while it tastes strong, it’s a nutritional powerhouse that shouldn’t be overlooked.
The first time I saw my mom shred raw potato for a shredded salad I was flabbergasted. I never knew raw potato could be so crisp, refreshing and delicious! The trick is to rinse them well and to soak them in cold water to remove the starch. If you use potato, make sure to store them in water and only eat it in moderation.
This mild tasting summer squash plays well with all the other vegetables in your salad and is easy to shred.
ANYTHING ELSE FOR A SHREDDED SALAD?
Those are just some of my go-to vegetables that I use when I shred. Cucumbers are a wonderful option if you’re planning to eat them right away, but their high water content will dilute your dressing, so be warned. You may deduce from the list that firm vegetables are the best option for shredding because they hold up well to pressure. Most other vegetables can be diced and added to the salad including: avocado, tomatoes, bell peppers, broccoli, celery, endive, etc.. Here are some ideas of what you might want to include in your salad:
- FRESH HERBS: parsley, dill, chives, coriander, etc.
- SPROUTS: You can grow your own sprouts on your kitchen counter
- PROTEINS: beans, hardboiled eggs, tuna, salmon, grilled chicken, etc.
- CHEESE: goat cheese, shredded cheddar, crumbled blue cheese, etc.
- SEEDS AND GRAINS: sesame seeds, pepitas, sunflower seeds, hemp hearts, etc.
Really, there are no set rules. Just be creative and use what you have.
SHREDDING VEGETABLES IN BULK
If you want to have salads throughout the week, shred in bulk on a Sunday. Store the shredded vegetables in tupperware containers so you can grab what you need to mix a fresh salad each day. It’s also convenient for meals you’re cooking throughout the week. For instance, if you’re making homemade burgers, you can throw in a handful of carrot to give it a fibre boost.
DRESSING MY SHREDDED SALAD
I’m usually the type who likes vinaigrettes for salads, but when I make a shredded salad, I lean towards a dressing that means business. You won’t be surprised to learn that I very rarely buy salad dressing. It’s a cinch to make, and I’d rather buy a bottle of fancy olive oil with the money I save making my own. I just blend everything in my Vitamix, Magic Bullet, or immersion blender depending on the quantity. By the way, I’m throwing in a bonus dressing for you!
WHAT’S YOUR FAVOURITE SALAD?
So tell me, what’s your favourite kind of salad? Are you a “it’s Caesar, or nothing” kind of types, or are you more adventurous? Do you usually follow a recipe when you’re building a salad, or do you wing it? Leave a comment below and let me know!
SHOP THIS POST
- Borner julienne slicer (I swear by this! It’s one of my favourite kitchen gadgets, and now they come in pretty colours!).
- Magic Bullet
OIL-FREE SPICY PEANUT SALAD DRESSING RECIPE
7 tbsp natural peanut butter
4 tbsp tamari
6 tbsp rice vinegar
1 tbsp pure maple syrup
4 tbsp Sriracha
3/4 cup water
OIL-FREE SPICY PEANUT SALAD DRESSING INSTRUCTIONS
- Put everything in a blender and mix it up!
Right after blending, it will seem a bit runny, but it will thicken once refrigerated. If you want a thicker dressing, try making it in advance.
PRINTABLE OIL-FREE SPICY PEANUT SALAD DRESSING RECIPE CARD
Oil-Free Spicy Peanut Salad Dressing
- 7 tbsp peanut butter natural
- 4 tbsp tamari
- 6 tbsp rice vinegar
- 1 tbsp pure maple syrup
- 4 tbsp Sriracha
- 3/4 cup water
- Put everything in a blender and mix it up!
SHREDDED SALAD PIN
Love and gratitude,
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