Fall Mediterranean Chopped Salad


fall mediterranean salad 1

Raw, Vegan, Gluten/Grain Free

This makes a great main meal salad.  My favorite salads are the chopped variety.  I love the fruits and vegetables that become available at this harvest time of year and added pomegranate kernels this time.  The first time I experimented with this salad, I chopped a starfruit into it.  You can replace the apple with jicama.  For the greens, I added parsley to make it more “Mediterranean” but also used my favorite herb, cilantro.  The ranch-style dressing is made with soaked cashews – to spice it up I added sumac and harissa but you can also use cayenne and paprika.  (try smoked paprika for an interesting flavor twist)  The soaked sunflower seeds add some extra crunch and protein.

Lately I am creating more and more Raw Fusion recipes based on the Mediterranean diet because after studying such a wide variety of different diets and eating philosophies via our bio-individuality module in the Natural Wellness Academy Holistic Health and Life Coaching Certification  I have come to the conclusion that this style of eating supports longevity, heart health and anti-aging.  I am working on a new book based on this eating style and this will be one of the featured recipes.

fall mediterranean salad prep

This is such a colorful salad!  You can vary with any fruits or vegetables you prefer

 Fall Mediterranean Chopped Salad

Serves 2-3

Chop these vegetables into bite-sized pieces:
1 zucchini (do not peel)
1 medium carrot
1 red pepper*
1 apple (I used a Fuji)
1/2 bunch parsley or cilantro
2-3 scallions

*I used a half of a red pepper and half of an orange one for more color

Add:  1/2 cup of sunflower seeds, soaked for 4-6 hours.  You can use dry but soaking makes them more bio-available.
1/2 cup pomegranate kernels or 1 chopped starfruit

3/4 cup cashews, soaked for 1 hour and drained
1 cup of filtered water
1 TB. apple cider vinegar
1 TB. fresh lemon juice
1 TB. tamari (gluten-free soy sauce)
1 1/2 tsp. ground sumac (can replace with 1 tsp. paprika)
1 tsp. harissa (middle eastern smoky spice blend) can replace with 1/2 tsp. cayenneSea salt to taste

Blend the dressing ingredients together until smooth.  Toss together with the salad ingredients and garnishes and serve immediately.

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