Sometimes I don’t feel like spending too much time in the kitchen and this recipe is perfect for those days. It is based on the idea of ingredients you might include when ordering a sandwich from the deli – only raw and vegan with a twist.
Lettuce, tomato, white onion, alfalfa sprouts and yellow mustard come together to give that typical deli flavor. Only instead of eating them between two slices of bread, everything is tossed together in a bowl.
There is one other super-important ingredient and you have two options here. This is what brings the whole dish together and makes it a satisfying meal.
To this salad, I added some delicious sweet mangoes. They taste great with tomatoes and white onion and their sweetness balances perfectly with the yellow mustard. There is a reason why honey mustard dressing is so popular. In this recipe, the mustard serves as the dressing and when combined with the juicy tomatoes and mangoes you won’t feel like you need to add anything else.
If you prefer you could substitute the mango with avocado which is just as delicious in its own way. This would also make the salad a bit more substantial due to the healthy fats from the avocado. Or if you like you could even try it with both mango and avocado together!
I had organic yellow mustard but if you have another kind that you like, go ahead and use that. Purists may argue that prepared mustard is not raw – and they’d be right – but I don’t generally worry about these little things when consumed occasionally. As long as your diet is balanced and you are eating mostly raw fruit and vegetables this will likely have very little impact on your overall wellbeing. I do however recommend you look for a gluten-free organic mustard as they sometimes contain vinegar made from grains or GMO corn. I used this one from Natural Value.
I like the mango option for this salad because it keeps it very light and adds a somewhat creamy texture without the need for any added fats – but for best results make sure your mangoes are ripe, sweet and juicy.
During the day I prefer to limit my fat intake because it keeps my energy more stable and helps me maintain focus and concentration. The early afternoon is when I spend most of my time writing and studying and I’ve found that much easier to maintain with a lighter low-fat diet. I generally leave the higher fat foods like avocado for the evening meal when I have more time to relax and don’t have to do any energy-demanding tasks.
When I created this salad I used a combination of alfalfa and broccoli sprouts but it would also be great with clover, sunflower, buckwheat or snow pea shoots.
- 2 cups cos or baby romaine lettuce, chopped
- 1 cup mango, diced
- ½ cup grape tomatoes, halved
- ¼ cup white onion, sliced
- 1 cup alfalfa and broccoli sprouts
- 1 tablespoon organic yellow mustard
- Place all ingredients except mustard into a medium bowl.
- Drizzle mustard on the top.
- Toss everything together and mix well.
- Enjoy immediately.
Let me know if you are interested in more fast and simple recipes like this. Do you have any favorite combinations for quick and easy raw meals?
If you make this recipe remember to take a photo and tag it on Instagram with #rawfoodsolution.