Salad Alley #2: Summer Slaw

Raw foods are rich in enzymes. Enzymes are needed for the digestive system to work. They are necessary to break down food particles so they can be utilized for energy. The human body makes approximately 22 different digestive enzymes which are capable of digesting carbohydrates, protein and fats. (Source: Quote from Internet)

There are three main types of digestive enzymes:

  • Proteases: Break down protein into small peptides and amino acids
  • Lipases: Break down fat into three fatty acids plus a glycerol molecule
  • Amylases: Break down carbs like starch into simple sugars

When you eat fresh salads, the digestive enzymes are intact, which means foods can be digested more naturally. One of the naturopaths I met at a vegetarian conference suggested that people eat salad first to get the enzymes going to help digest the cooked foods. So this salad might be a good start to your lunch or dinner.


(This photo is the slaw before I added the dressing to enable you to see it better.)

Summer Slaw

Utensils: Grater or food processor, mixing bowl, cutting board and knife, serving bowl
Prep. Time: 15 minutes
Cook. Time: None
Categories: Vegan, Sugar Free, Gluten Free, Paleo/Veg*

*(I am moving to a more Paleo diet without meat, because Paleo has 75% plant-based foods that exclude dairy, grains & beans)


One cup grated veggies: yellow summer squash (green) zucchini, carrots, radishes
(or other veggies of your choice, preferably organic)

2-3 scallions, washed & sliced thinly

1 celery stalk, washed & sliced thinly

1 pickle (dill) diced (optional) [I use Bubbies made naturally without vinegar)

3-4 olives  (optional), sliced

Organic lettuce of choice (I used butter lettuce)

(Black) sesame seeds

Sprouts (optional)


Dressing: (or feel free to use your own dressing)

¼ -1/2 ripe avocado

½-1 tsp. mustard (deli style)

Salt & pepper to taste

1 slice ginger

Salt & pepper to taste

¼ cup water  (or more for desired pourability)


  1. Wash and grate your colorful vegetables of choice to equal about one cup. Place in mixing bowl.
  2. Add scallions, celery, and if using, pickles and olives. (I use green Castlevetrano olives that are ripe even though they are green,)
  3. Puree dressing ingredients in blender, adding more water if needed to make a pourable dressing or use your own dressing (ex. mayonnaise)
  4. Wash and dry organic lettuce leaves of your choice and place in bowl or on a plate with lettuce spread over surface.  Spoon dressing over he slaw and toss with my dressing or yours. Sprinkle with (black) sesame seeds and top with sprouts.




Up Beet! Appetizer or Side Dish

My daughter and daughter-in-law gave me a comfortable and attractive kitchen mat with fruits and veggies all over it. The picture of beets had Up Beet! next to it. The other foods also had pithy plays on words which I will share as I post more recipes on the foods.

This recipe is one from my “Cooking by the Strings of Your Apron” recipes, because there are no absolute amounts and it can even be made as separate items on a plate, as in photo below, instead of composed, as in the photo above.

The nutritional lowdown on Up Beets!— In Foods that Heal by Dr. Bernard Jensen, beets have marvelous therapeutic value. Here is the info, quoted on page 115:

Beets are wonderful for adding needed minerals. They can be used to eliminate pocket acid material in the bowels and for ailments in the gall bladder and liver. Their vitamin A content is quite high, so they are not only good for the eliminative system, but also benefit the digestive and lymphatic systems.


Utensils: Cutting board and knife, small plastic tub (or Ateco cutter)*, small bowls, small plate for serving.
Cooking Time: 30-45 minutes for beets unless you buy pre-cooked beets. They can be cooked the day before. Prep. Time: 20 minutes
Categories: Vegan, Sugar-Free & Gluten-Free


2-3 small, red organic beets
2-3 small, yellow organic beets
one small avocado
1/2 lemon
Salt & pepper and herbs to taste


  1. If using pre-cooked beets, skip this step. If not, cook beets in two pots so red beet water does not discolor the yellow beets.  Cover with more than enough water, since the water evaporates. (I have often burned beets!) Cook until tender, about 30-45 min. depending on the size of your beets.
  2. Remove cooked beets and place in two separate bowls to cool.
  3. While beets are cooling, peel and mash the avocado, adding a little salt & pepper or cayenne pepper if you wish. Squeeze on some lemon to deter oxidation.
  4. Peel cooled beets, keeping red beets separate from yellow beets, and dice, adding herbs to taste. (I used za-atar.)
  5. Arrange a small plate with lettuce. Place the plastic deli tub with the bottom cut out or use the Ateco cutter on top of the lettuce. Place yellow beets first, then add mashed avocado, then add yellow beets on top. Carefully remove the cutter or plastic tub so that the beets are stacked. Garnish with sprouts.
    You can serve the dish at room temperature or place in ‘fridge until ready to serve.

    As an appetizer, it should serve two or three people, but if served instead of salad, I think it serves only one or maybe two people. At the restaurant where my daughter-in-law ordered it, she ate it as her entree.

    If using the plastic tub or stainless steel cutter is too much of a hassle, feel free to just place the beets and avocado over the lettuce and top with sprouts. This is a dish that can’t be “beet!” Either way of serving it is fine.

    * I took a plastic deli tub (small) and cut out the bottom, using the smaller, bottom side on the lettuce so the larger (top) side gave more room to spoon in the beets and avocado. Below is a photo of an Ateco cutter.

    Ateco cutter:


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