Early Fall Salads with Pomegranate Seeds, Berries, Dragon Fruit, Mangoes, and Okra

Fall is my favorite season and also a time for me to shift to “fall foods” that I have not had during the summer, such as apples and pomegranates. But early fall is also still warm, so I have not given up on berries and mangoes. As for vegetable salads, your choices are almost endless this time of year, so be sure to use organically or responsibly grown produce. Feel free to substitute your favorite fruits and veggies if mine are not to your liking.

 

Colorful Fall Fruit Salad


I decided to use cocktail glasses and took them from above the glasses, but the angle is still funky!

Utensils: Strainer, cutting board & knife, bowl and serving dishes
Prep. Time: 15 minutes
Cooking Time: None
Categories: Gluten Free, Vegan, No added sugars

Ingredients (All organic)

1/2 red or white dragon fruit*, scooped out into small pieces+
1/4 mango, peeled and sliced
1/4 cup blueberries or blackberries, rinsed and drained
1/4 cup red pear or red apple, cut into small slices or chunks
unsweetened dried coconut
chopped walnuts
Pomegranate juice to moisten (or apple or pear juice)

Directions

1. Wash strain, cut or slice fruits into small pieces, except for berries (leave whole). Add a small amount of pomegranate juice.

2. Place in ramekins or small bowls or cocktail glasses. Garnish with coconut and/or chopped walnuts.

3. Serve at room temperature or place in ‘fridge until ready to serve.

+ I recently posted a recipe with dragon fruit. Just type dragon fruit into the Search Box on Home Page.

 

Triple Greens & Veggies

Utensils: Strainer, cutting board & knife, bowl and serving dishes
Prep. Time: 15 minutes
Cooking Time: None
Categories: Gluten Free, Vegan, No added sugars

Ingredients

Organic watercress, baby spinach, and red-tipped Romaine lettuce (= to about 2 cups), washed and dried
3-4 green or red okra*
Scallions, washed, roots and dark green stems removed, then sliced lengthwise or into small circles crosswise
Shredded carrot (off-white, orange or purple)
Sprouts
Dressing of your choice (I made a Hold-Your-Horses dressing from a previous posting because the tofu base gives me a source of protein. (Just type Hold Your Horses Dressing into the Search Box on the Home Page)
Optional additional items: slivered fennel, olives, walnuts

Directions

1. Place lettuces in a large bowl. If the cress still has roots, remove. If not using the salad right away, rip the lettuce leaves by hand rather than cut with a knife. (Doing the latter means the greens will turn brown around the cut edges sooner.)

2. Wash and slice okra crosswise, to expose the pinwheel pattern. Add to bowl.

3. Wash and shred the carrot and add to the bowl. Toss with your favorite dressing and serve immediately or place in ‘fridge for later use without dressing. Garnish with sprouts after tossing with dressing.

*Okra raw is very tasty, a little like cucumber. Since many people avoid okra because of it slimy texture when cooked, most of us don’t know that eaten raw, it is quite delicious! Here is some info on okra that might convince you to try it raw:

The amount of nutrients you find in a portion of okra makes it the kind of food you would want to include in your meal plans. For example, one cup contains 3.2 grams of fiber that is about an eighth of a person’s daily needs. Sufficient fiber content is essential for the effective working of the digestive system. This same serving of okra also delivers 82 mg of the calcium the body needs for good bone and teeth health. In addition, you find it also contains 1.9 gram of protein and just 32 calories. These are just a few examples of its high nutritional value. (Quoted Source: https://facty.com/search/?term=Benefits%20of%20Okra)

One Response to “Early Fall Salads with Pomegranate Seeds, Berries, Dragon Fruit, Mangoes, and Okra”

  1. Rhoda Goldstein Says:

    Like the idea of trying okra raw.

Leave a Reply

Subscribe