Crucifilicious Spring Salad Ideas

Jump into spring with these fresh and nourishing cruciferous powerhouse salads. Packed with essential nutrients, fibre and an abundance of plant goodness, they are a delicious way to support your health and wellbeing.

Crisp, colourful and crunchy when enjoyed raw, these salads are best made fresh and served alongside your favourite mains. Eating a variety of vegetables regularly can support healthy digestion, provide essential nutrients, help nourish your gut and contribute to overall health and vitality.

So, fill your bowl with fresh vegetables, add your favourite herbs and dressings, and enjoy the goodness of a wholesome salad every day.  

EQUIPMENT: a sharp knife, 1 large chopping board, 1 large mixing bowl, 1 serving bowl per salad

CRIMSON CRUNCH SALAD BOWL

1¼ cups finely shredded purple cabbage

1 medium beetroot, peeled and shredded

1 medium carrot, shredded

½ small purple onion, finely diced

A few sprigs fresh dill, finely chopped

½ cup walnuts, roughly crushed by hand

Optional: Lightly toast the walnuts with a little maple syrup and a pinch of salt for extra flavour and crunch.

DRESSING

1 tablespoon sesame oil or extra virgin olive oil

Juice of ½ medium lime

1 teaspoon light soy sauce

1–2 teaspoons maple syrup

METHOD

• Place the shredded cabbage, beetroot, carrot and diced onion in a large bowl. Add the chopped dill and crushed walnuts.

• Whisk the dressing ingredients together until well combined. Taste and adjust the maple syrup or lime juice to your liking.

• Pour the dressing over the salad and toss well to combine. Allow the salad to stand for a few minutes before serving to let the flavours mingle.

•  Alternative make ahead 30 minutes and let chill in the fridge for a more intense flavour.

CREAMY BRASSICA BOWL

1½ cups broccoli florets, cut into small bite-sized pieces

½ cup purple onion, thinly sliced

¼ cup dried cranberries, roughly chopped

¼ cup pepitas

¼ cup slivered almonds

CREAMY DRESSING

½ cup vegan mayonnaise or plant-based yoghurt

2 tablespoons fresh lemon juice

1 teaspoon maple syrup

½ teaspoon Himalayan pink salt

To garnish

Vegan parmesan, finely grated

METHOD

• Lightly steam or blanch the broccoli until just tender. Plunge into iced water to stop the cooking process, then drain well.

•  Add the pepitas and slivered almonds to a dry pan and lightly toast until golden and fragrant. Set aside to cool.

• Add the broccoli, purple onion and cranberries to a large mixing bowl.

• In a small bowl, whisk together the mayonnaise or yoghurt, lemon juice, maple syrup and salt. Adjust to taste.

• Pour the dressing over the salad and gently toss to combine.••Add the toasted pepitas and slivered almonds and toss again.

• Finish with a generous grating of vegan Parmesan.

MEDITERRANEAN STYLE SALAD BOWL

1 1/2 cup cauliflower flowerets

1/2 cup thinly sliced purple onion

1/3 cup red capsicum sliced bite size pieces

1/3 cup orange capsicum sliced bite size pieces

1/4 cup pitted and sliced black olives

1/2 cup chopped fresh Italian parsley

1 tablespoon dried oregano

DRESSING

1/4 cup extra virgin olive oil

1 tablespoon apple cider vinegar

2 tablespoon fresh lemon juice

salt to taste

METHOD

• Place the cauliflower, sliced purple onion, red and orange capsicum, black olives and fresh parsley into a large mixing bowl.

• Sprinkle over the dried oregano and gently toss to combine.

• To make the dressing, add the extra virgin olive oil, apple cider vinegar, fresh lemon juice and salt to a small bowl. Whisk well until combined.

• Pour the dressing over the salad and gently toss to coat all the ingredients.

• Allow the salad to stand for 10–15 minutes before serving to let the flavours develop.

• Serve fresh as a colourful side dish or as part of a Mediterranean-style meal.

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