FUN & HEALTHY SALAD GUIDE. 30 Bentgo Salad Recipes Local & Organic Ingredients

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1 FUN & HEALTHY SALAD GUIDE 30 Bentgo Salad Recipes Local & Organic

2 Vegan Fall Salad 2 cups baby spinach Maple-Cider Vinaigrette 1 royal gala apple, sliced 1/4 cup dried cranberries 1/2 cup pecans, halved 1/4 red onion, thinly sliced 4 tbsp. extra virgin olive oil 2 tbsp. raw apple cider vinegar 1 tbsp. pure maple syrup 1 tbsp. classic Dijon mustard Pink Himalayan salt to taste Freshly ground black pepper to taste 01

3 Heirloom-Grape Tomato Salad 1 cup of heirloom-grape tomatoes, halved Lime juice to taste 1/3 cup of basil, chopped 1 cup of corn on the cob Extra virgin olive oil to taste Pink Himalayan salt to taste 02

4 Arugula & Pomegranate Salad 2 cups of arugula 4 tbsp. extra virgin olive oil Seeds of one pomegranate 1/2 cup of walnuts, chopped 1/2 cup of halloumi cheese, sliced 1/4 cup of red onions, thinly sliced 2 tbsp. grenadine molasses 4 tbsp. lemon juice Pink Himalayan salt to taste Freshly ground rainbow peppercorn to taste 03

5 Goat Cheese & Beet Salad 1 purple beet, chopped Lemon Vinaigrette 1 golden beet, chopped 1/4 cup goat cheese, crumbled 1-2 cups mixed greens 1/4 cup pine nuts, toasted Lemon juice to taste 1-2 tbsp. extra virgin olive oil Freshly ground pink Himalayan salt to taste Freshly ground rainbow peppercorn to taste 04

6 Chicken & Strawberry Salad 1 grilled chicken breast Aged balsamic vinegar 1 cup sliced strawberries 1-2 tbsp. of extra virgin olive oil 1/4 cup goat cheese 1/4 cup sliced almonds 2 cups of spinach 05

7 Grilled-Chicken Greek Salad 1 grilled chicken breast 1-2 tbsp. of extra virgin olive oil 1/3 English cucumber 1 ripe Roma tomato 1/4 red onion 1/2 cup of feta cheese Few Kalamata black and green olives Lemon juice to taste Freshly ground pink Himalayan salt to taste Freshly ground peppercorn to taste Freshly ground dried mint 1 tsp of crumbled feta cheese 06

8 Grilled Shrimp & Cashew Salad 5-7 grilled jumbo tiger-shrimp Sweet Ginger 1/2 cup of cashews 1 1/2 cup of fresh baby spinach 1/2 cup of grape tomatoes 1 tsp soya sauce 1 tsp finely chopped ginger (or pureed) 2-3 tsp pure honey 1-2 tbsp. of extra virgin olive oil 2 tsp lemon juice Freshly ground pink Himalayan salt to taste Freshly ground peppercorn to taste 07

9 Turkey-Club Breakfast Salad 1 boiled egg, sliced (sprinkle with salt, freshly ground black pepper and za'atar to eliminate the smell of cooked eggs) 3 smoked turkey deli slices Ranch or blue cheese Or 1-2 tbsp. Mayo 1 slice of Canadian bacon, sliced in strips 1/2 Roma tomato, sliced 1/4 cucumber, sliced 1 1/2 cups mixed greens Lemon juice to taste 1 tsp. za'atar Salt 1/4 cup Jack & cheddar cheese, cubed 08

10 Fall Apple Salad w/ Grilled Chicken 1 1/2 cups romaine lettuce Maple-Cider Vinaigrette 1 chicken breast, grilled 1 green apple, chopped 1/2 cup cheddar, cubes 1/4 cup sunflower seeds 1/4 cup raisins 4 tbsp. extra virgin olive oil 2 tbsp. raw apple cider vinegar 1 tbsp. pure maple syrup 1 tbsp. classic Dijon mustard Pink Himalayan salt to taste Freshly ground black pepper to taste 09

11 Falafel Salad 4 falafel balls 1 1/2 cups mixed cabbage, shredded 1/4 cup carrots, shredded 1/2 cup grape tomatoes, halved 1/4 cucumber, sliced 1 tbsp. tahini 2 tbsp. lemon juice 2 tbsp. extra virgin olive oil Freshly ground pink Himalayan salt to taste Freshly ground rainbow peppercorn to taste Optional 1 tbsp. Sriracha 10

12 Breakfast Waffle Salad 1 waffle, chopped Maple syrup to taste 1 small banana, sliced 1 tbsp. pure chocolate chips 1/4 cup raspberries 1 tsp cinnamon powder Optional Shredded coconut 1/4 cup blueberries 1/4 cup blackberries 1/4 cup almonds, sliced 11

13 Fruit Salad 1 1/2 cups fresh pineapple chunks 5 strawberries, sliced 1/2 cup mixed fresh berries 1/2 peach, chopped Maple syrup or pure honey Optional Shredded coconut Pure chocolate chips 1/4 banana, sliced 2 tbsp. pomegranate seeds 1/4 cup pine nuts 12

14 Coconut Quinoa Breakfast Salad Fresh Fruit 1 cup quinoa 1/2 sliced banana 1/2 cup of water 1 1/2 cups of coconut milk 1 teaspoon of vanilla extract 1/2 teaspoon of cinnamon 2 tbsp maple syrup 1/2 cup sliced red grapes 1/2 chopped peach 1/2 cup sliced strawberries 1/4 cup blueberries Add all the ingredients (minus the fresh fruit) in a pot. Bring to boil then let it simmer for about minutes. Combine with fresh fruit when ready to eat. 13

15 Grilled-Beef & Mango Salad Grilled beef, sliced 1 tsp soya sauce 1 unripe mango, sliced Mixed cabbage, shredded 1/2 cup cilantro, chopped 1/4 cup cashews 1/4 cup green onion, chopped Few basil leaves 1 tsp finely chopped ginger (or pureed) 2-3 tsp pure honey 1-2 tbsp. of extra virgin olive oil 2 tsp lemon juice Freshly ground pink Himalayan salt to taste Freshly ground peppercorn to taste 14

16 Tabbouleh 1/2-1 bunch parsley, finely chopped 1/3 English cucumber, finely chopped 1 tomato, finely chopped 1/4 white onion, finely chopped 1/4 lemon (for extra fresh lemon juice) Juice of 1 lemon 4 tbsp. extra virgin olive oil 1 tbsp. freshly ground dried mint Freshly ground pink Himalayan salt to taste Freshly ground rainbow peppercorn to taste 1/4 cup bulgur soaked in dressing 15

17 Broccoli Salad Broccoli, chopped 2 tbsp. mayonnaise 2 bacon slices, chopped 1/2 cup cheddar cheese, cubes 1/4 cup red onion, chopped 1/4 cup sunflower seeds 1/4 cup raisins 3 tsp sugar 2 tbsp. pure white vinegar 1 tbsp. extra virgin olive oil Freshly ground pink Himalayan salt to taste Freshly ground rainbow peppercorn to taste 16

18 Watermelon Salad Watermelon, cubes Extra virgin olive oil 1 cup arugula Aged balsamic vinegar 1/4 cup red onion, thinly sliced 1/2 cup feta cheese Few mint leaves 17

19 Caprese Salad Mozzarella slices Extra virgin olive oil 1 ripe tomato, sliced Aged balsamic vinegar Basil leaves 18

20 Tuna-Pasta Salad 1 cup of your favorite pasta, cooked 2 tbsp. of mayo 1 can of tuna chunks 1 celery stick, chopped 1/4 cup red onion, chopped 1/2 cup red bell pepper, chopped 1 tsp of lemon juice 1 tbsp. extra virgin olive oil (unless can of tuna incl. oil) Pink Himalayan salt to taste Freshly ground black pepper to taste 19

21 Pasta Salad Your favorite pasta, cooked 1 cup tri-color bell peppers, thinly sliced 1/4 cup red onions, thinly sliced 1/4 cup black olives, sliced 1/2 cup corn 2-3 tbsp. pure white vinegar 1 tsp freshly ground dried mint 1 tbsp. extra virgin olive oil Pink Himalayan salt to taste Freshly ground black pepper to taste 1/4 cup feta cheese 20

22 Beans Salad 1/3 cup green beans 1/3 cup wax beans 1/3 cup kidney beans 1/2 green bell pepper 1/2 red bell pepper 3 tbsp. of sugar 3 tbsp. of vinegar 3 tbsp. of extra virgin olive oil Pink Himalayan salt to taste Freshly ground black pepper to taste 21

23 Sweet Coleslaw Salad Mixed coleslaw, shredded 1 tbsp. ketchup Carrots, shredded 1/4 cup corn 1/4 cup black olives, sliced 1/2 cup pineapple, chopped 1 can whole mushrooms 1-2 tbsp. mayonnaise 3 tbsp. pure white vinegar 3 tbsp. sugar Pink Himalayan salt to taste Freshly ground black pepper to taste 22

24 Apple & Kale Salad 2 cups mixed kale Juice of 1/2 orange 1/2 pomegranate seeds 1/2 cup halloumi cheese, chopped 1/4 cup dried cranberries 1 green apple, chopped 1 tbsp. of raw honey 3 tbsp. extra virgin olive oil Pink Himalayan salt to taste Freshly ground black pepper to taste 23

25 Potato Rainbow Salad 1/3 red bell pepper, sliced Pure white vinegar Onion 1/3 yellow bell pepper, sliced 1/3 green bell pepper, sliced Extra virgin olive oil Garlic Mustard powder Chili powder 1/4 red onion, sliced Chives Salt 1/8 cup dill, chopped 1/4 cup bacon, chopped 1-2 cups tri-color small potatoes, boiled and cut in half Oregano Parsley Sweet red pepper Pepper 24

26 Potato Salad w/ Eggs 1 boiled egg 2-3 tbsp. mayo Green onions, chopped Shredded mixed cheese (Monterey jack, cheddar, mozzarella with Habanero & Jalapeño peppers) 1-2 cups tri-color small potatoes, boiled and cut in half 1 tbsp. lemon juice 1/8 cup dill, chopped 1-2 tbsp. extra virgin olive oil Freshly ground pink Himalayan salt to taste Freshly ground rainbow peppercorn to taste 25

27 Taco Salad Tortilla chips Avocado Ranch which can include: Beef slices or ground beef, seasoned with taco spices 1/2 cup cherry tomatoes, halved 1/2 cup small cucumbers, chopped 1/4 cup green onions, chopped 1/4 cup shrd. mixed cheese (Monterey jack, cheddar, mozzarella with Habanero & Jalapeño peppers) Avocado Buttermilk Mayo Sour cream White wine vinegar Salt Pepper Garlic clove Lime juice Italian parsley Chives Lettuce, chopped 26

28 Couscous Salad 1 cup couscous, cooked Lemon Vinaigrette 1/2 cup chickpeas 1/2 cup cherry tomatoes, halved 1/2 cup small cucumbers, chopped 1/4 cup green onions, chopped Lemon juice to taste 1-2 tbsp. extra virgin olive oil Freshly ground pink Himalayan salt to taste Freshly ground rainbow peppercorn to taste 1/4 cup feta cheese 27

29 Chickpeas Salad 1 cup lettuce, chopped 2-3 tbsp. pure white vinegar 1 cup chickpeas, cooked 1/2 cup cherry tomatoes, halved 1/2 cup small cucumbers, chopped 1/4 cup green onions, chopped 1-2 tbsp. extra virgin olive oil Freshly ground pink Himalayan salt to taste Freshly ground rainbow peppercorn to taste Pinch of cumin 1/4 cup feta cheese 1/2 cup mixed bell peppers, sliced 28

30 Fattoush/Garden Salad 1 cup lettuce, chopped Lemon Vinaigrette 1/2 cup cherry tomatoes, halved 1/2 cup small cucumbers, chopped 1/4 cup green onions, chopped 1/4 cup black olives Lemon juice to taste 1-2 tbsp. extra virgin olive oil Freshly ground pink Himalayan salt to taste Freshly ground rainbow peppercorn to taste 1/2 cup mixed bell peppers, sliced Baked pita bread/salad crackers 29

31 Grilled Chicken Salad 1/2 cup red grapes, halved 2-3 tbsp. mayo 1/2 cup celery, chopped 1/4 red onion, sliced 1 chicken breast, grilled and sliced Juice of 1/2 lime (or to taste) Freshly ground pink Himalayan salt to taste Freshly ground rainbow peppercorn to taste 1 cup lettuce, chopped 30

32 Contributions by health promoter and nutrition enthusiast Abrar Al-Takriti. For other amazing salad images and ideas, follow her on