Raw Chopped Salad Recipe

Get your daily dose of veggies and probiotics with a raw chopped salad.

From "Back to Butter"
June 2014

  • Raw chopped salad, topped with a vinaigrette dressing, is a great source of probiotics.
    Photo by John Chester
  • Molly Chester and Sandy Schrecengost bring back the simple foods that nourished us for years, before modern food processing turned health upside down, in “Back to Butter.”
    Cover courtesy Fair Winds Press

Yield: 6 to 8 servings

A traditional foods diet is usually where those who have tried others with little success or health improvement land in the end. Back to Butter (Fair Winds Press, 2014) offers traditional food dieters a much needed resource without sacrificing their favorite foods. Molly Chester and Sandy Schrecengost teach how to stock a traditional foods pantry, provide step-by-step kitchen techniques and showcase over 75 mouthwatering recipes. Add pep back to your salads with the following raw chopped salad, excerpted from “A Salad, Please!”

Purchase this book from the GRIT store: Back to Butter.

We tire quickly of carrot and celery sticks, don’t we? This raw salad is a wonderful and convenient solution. Before you begin, though, know that small, consistent dicing adds to the allure of this dish. And if you can find unfiltered and unpasteurized apple cider vinegar, buy it! Don’t fear the pasteurization omission, which allows the “culture” (probiotics) to grow. Probiotics found in organic and raw foods help give the digestive system a much-needed boost.

Raw Chopped Salad Recipe


For dressing:
• 1/4 cup (60 ml) apple cider vinegar
• 1/4 cup (60 ml) unrefined flax oil
• 1 tablespoon (10 g) crushed garlic
• 1/3 cup (20 g) fresh chopped flat-leaf parsley
• 1/2 teaspoon poppy seeds
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly cracked pepper
• 1/4 teaspoon cayenne pepper, optional

For salad:
• 1/2 cup (80 g) finely diced sweet onion
• 1/2 cup (75 g) finely diced red bell pepper
• 1/2 cup (60 g) finely diced celery
• 1/2 cup (50 g) sliced green olives
• 1/2 cup (50 g) sliced sun-dried black or kalamata olives
• 1 cup (130 g) finely diced carrot
• 1 cup (120 g) finely diced zucchini
• 1 cup (120 g) finely diced yellow squash
• 1 cup (75 g) thinly sliced fresh snow peas
• 1/2 cup (50 g) small cauliflower florets


1. To make the dressing: In a small-size glass jar with a tightfitting lid, combine all the dressing ingredients. Shake well. Set aside, and allow the flavors of the dressing to marry while chopping the vegetables.

2. To make the salad: In a large-size mixing bowl, combine all the salad ingredients. With a large-size spoon, stir well. Pour the dressing over the top and mix until thoroughly combined.

3. Chill in a covered glass container in the refrigerator until ready to serve.

More from Back to Butter:

Continuous Brew Kombucha Recipe
How to Soak and Cook Beans
Homemade Hummus Recipe
• How to Make Cream Cheese and Whey
Picnic Potato Salad Recipe
Fermented Sweet Pickle Relish Recipe
Simply Homemade Mayonnaise Recipe

This excerpt has been reprinted with permission from Back to Butter: A Traditional Foods Cookbook—Nourishing Recipes Inspired by Our Ancestors by Molly Chester and Sandy Schrecengost and published by Fair Winds Press, 2014. Purchase this book from our store: Back to Butter.

Live The Good Life with GRIT!

Grit JulAug 2016At GRIT, we have a tradition of respecting the land that sustains rural America. That's why we want you to save money and trees by subscribing to GRIT through our automatic renewal savings plan. By paying now with a credit card, you save an additional $6 and get 6 issues of GRIT for only $16.95 (USA only).

Or, Bill Me Later and send me one year of GRIT for just $22.95!

Facebook Pinterest Instagram YouTube Twitter

Free Product Information Classifieds