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Salad Matrix Recipes – The Salad of Modern Times

While we completely agree that eating salad is eating healthy, the many choices and food combinations today seem to have neglected the real essence of salads. True salad is abundant in organic ingredients. It is loaded with darker greens, fruits and raw vegetables in low-fat vinaigrette that offers low in fat and low in calorie meal.

This is called the salad matrix. It is an approach to encourage darker-colored greens and more organic components in light dressing to guarantee high amounts of proteins, calcium, vitamins, digestive enzymes and antioxidants. We may find it hard to adapt, but low in fat salads are the only way to change our eating lifestyle for the better. It’s simply dabbing in the raw and nourish in a bowl of greens. Here are sample salad matrix recipes to try:

Simple Orange, Avocado and Spinach Salad


  • 1 orange
  • 1 tablespoon olive oil
  • 1 tablespoon lime juice
  • a dash of sea salt
  • 2 cups baby spinach
  • 1 avocado, sliced
  • Black pepper


With a good kitchen knife, section the orange and cut off the skin from the sections. Reserve all extra juice is a small bowl then whisk together with olive oil, lime juice and sea salt. This will make the light dressing. In a medium serving bowl, combine the sectioned orange, spinach and sliced avocado and pour the dressing over top. Gently toss. Sprinkle with black pepper to season. Serve chilled.

Detox Kale Salad with Apples and Cherries


  • 1 bunch kale, stalks removed and leaves thinly sliced
  • 1 lemon, juiced
  • 1/4 cup extra-virgin olive oil, plus extra for drizzling
  • Celtic sea salt
  • 2 teaspoons of raw honey
  • Freshly ground black pepper
  • 1 cup diced apple, with skin
  • 2 tablespoonfuls of small handful raw pepitas (pumpkin seeds)
  • 1 tablespoon of dried unsweetened, organic cherries or raisins


In large bowl, combine the kale, half of lemon juice, a drizzle of oil and kosher salt. Work until the kale starts to soften and wilt. Massaging for 2 to 3 minutes will soften leaves that are tough. To make the dressing, whisk remaining lemon juice with the honey and black pepper. While whisking, stream in the 1/4 cup of oil until a dressing forms then season with salt and pepper.

Pour the dressing over the kale then add the apple, cherries and pepitas. Toss. You may serve your light salad straight away or chill prior to serving.

Indian Mixed Fruits and Vegetables Salad


  • 2 Bananas
  • 1 Guava
  • 1 Apple
  • 1 Orange
  • 1 cup Red Pomegranate
  • 1 cup Green grapes
  • 1 cup boiled potato, peeled
  • 1 cucumber
  • 1 tomato
  • 4 green chilli
  • 3 teaspoons ginger
  • 3 teaspoons lemon juice
  • 1 teaspoon salt
  • Salt and pepper to taste
  • 1 cup coriander leaves
  • ΒΌ cup cherries
  • Jeera powder


Begin by washing all the fruits and vegetables with clean water. Except with the grapes, peel the skin of all the fruits and vegetables then chop into small pieces. You can be creative by cutting any of the dense veggies into shapes that you like. When done, put all chopped fruits and vegetables in a bowl then add lemon juice to avoid discoloration. Follow with the salt, pepper, and green chilies, coriander leaves and the Jeera powder, mixing well. Refrigerate for at least 30 minutes. Best when cold.

Published inRecipes