Green Salad

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil offers a similar flavor with a higher smoke point.

avocado

🥗Healthier: mashed banana

💰Cheaper: cooked sweet potato

Mashed banana adds creaminess with fewer calories.

mixed greens

🥗Healthier: spinach

💰Cheaper: iceberg lettuce

Spinach is nutrient-dense while iceberg is more economical.

lemon juice

🥗Healthier: lime juice

💰Cheaper: vinegar

Lime juice provides a similar acidity at a lower cost.

Boil a salted pot of water and add the frozen peas. Blanch for about 2 minutes and then remove to an ice bath for 5 minutes.

Remove the peas to a plate lined with paper towel to dry.

Drain and dry the capers completely to avoid oil splatter when frying.

In a pan on medium to high heat, add 2 to 3 tablespoons of extra virgin olive oil. Once hot, add the capers and fry until crispy, about 3 to 4 minutes. Remove to a plate lined with paper towel to dry.

In a large bowl, slice or chop 2 celery stalks and add to the bowl.

Slice or chop 3 Persian cucumbers and add to the bowl.

Prepare sugar snap peas by removing the strings if necessary, slice or chop them, and add to the bowl.

Slice or chop half of a Granny Smith apple into matchsticks and add to the bowl.

Slice or chop the green parts of 2 green onions and add to the bowl, reserving the white parts for the dressing.

Chop 100 grams of romaine lettuce, wash it, spin dry in a salad spinner, and add to the bowl.

Remove the stems from 125 grams of kale, chop it, wash it, spin dry in a salad spinner, massage the kale, and add to the bowl.

For the dressing, slice open 1 avocado, remove the pit, and scoop the flesh into a bowl.

Add 1 or 2 garlic cloves, a small bunch (40 grams) of fresh parsley (stems included), and 5 to 10 fresh basil leaves to the bowl.

Add 1 cup of buttermilk, 1/4 cup of extra virgin olive oil, the juice of half a lemon, the reserved white parts of the green onions, 1 tablespoon of maple syrup, 1 tablespoon of dijon mustard, and season with salt and freshly cracked pepper to the blender.

Blend on high until smooth. Taste and adjust seasonings as needed. If a thinner dressing is desired, add a little water and blend again.

Add 3 tablespoons (about 10 grams) of finely chopped chives to the dressing and mix in.

Add as much dressing as desired to the salad and mix gently to avoid mushing the ingredients.

Plate the salad high, add more dressing if desired, and finish with the fried capers.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary