Arugula Salad with Raw Sweet Corn and Cherry Tomatoes

For health reasons, I went on a raw vegan diet recently. I know it doesn't sound too enjoyable, but on the contrary, I've actually discovered lots of delicious raw foods and I am also rediscovering how much I love salads! Plus, my digestion has improved greatly and I'm feeling more energetic lately, among a lot of different signs that my health is improving. I even found out a few days ago that red meat passes so slowly through your digestive system that often it ends up rotting in your intestines before it's fully digested (though much of this can be prevented by adding more fiber via fresh fruits and vegetables in your diet). That's not to mention a fact well known by now that regular consumption of red meat significantly increases the risk of cardiovascular disease and even cancer. I also found out that fresh fruits and vegetables have natural enzymes in them that aid your body in digesting them efficiently, whereas cooked fruits and vegetables have had much of their nutrition cooked out of them. Suffice it to say, now that I've learned all this, I will probably be eating much less red meat after the raw vegan diet is over, despite the fact that I love red meat and used to eat it all the time (at least once a day). And although meat does contain protein, which is important to a balanced diet, nuts are a healthier source of protein since they don't contain the high levels of unhealthy saturated fats found in red meat and instead contain high levels of healthy fats, such as monounsaturated fat, polyunsaturated fat, and omega-3 fatty acids.

There are actually certain foods I prefer raw and other foods I prefer cooked, but corn is definitely one of those foods I prefer raw. Corn is so flavorful in its raw state that I prefer to eat it raw than eat corn on the cob the traditional way. Cherry tomatoes are also incredibly flavorful in its raw state and lose much of its flavor once cooked. Remember not to refrigerate the cherry tomatoes since it will lose its flavor quickly and the flesh will turn mealy and unappetizing; just store them in a cool place. The original recipe called for Sweet 100 tomatoes, a type of cherry tomatoes, but any type of cherry tomatoes will do. The combination of sweet raw corn and sweet cherry tomatoes is bliss!

Arugula Salad with Raw Sweet Corn and Cherry Tomatoes From The Zuni Cafe Cookbook Ingredients: • 4-5 ounces Sweet 100 or other small, ripe cherry tomatoes (or about 1 cup or 25 tomatoes) • 2 very young, small ears white corn (or about ½ cup kernels) • 5 tablespoons extra-virgin olive oil • 1 tablespoon Champagne vinegar or white wine vinegar • 1 small shallot, finely diced • 4 ounces arugula, carefully washed and dried • Salt and freshly ground black pepper, to taste Directions: 1. Stem, wash, and dry the tomatoes and cut them in half. (The serrated bread knife is especially good for cutting tomatoes, so if you eat tomatoes frequently, it's a worthwhile investment.) 2. Shuck the ears from the corn and remove all the silk. Trim the tip from each cob but don't remove the stalk as it makes a convenient handle. Holding the cob at an angle, use a sharp knife (such as a chef's knife) to slice off the kernels, placing the blade flat against the ear and sliding it smoothly down the length of the ear. You'll want to remove the kernels at their bases without removing any of the actual cob itself. Rotate the ear after each slice, until all the kernels have been removed. Crumble the kernels between your fingers so as to separate any clusters. 2. Combine the oil, vinegar, shallot, and salt and pepper to taste. Place the arugula in a salad bowl and toss with enough vinaigrette to coat the leaves well. Scatter the cherry tomatoes and corn kernels over the arugula, add the remaining vinaigrette, and lightly mix. Taste, and correct the oil, vinegar or salt. The vinaigrette shouldn't be too acidic so as to overpower the sweetness of the corn and cherry tomatoes. Serve immediately.

Mixed Microgreens Salad with Soft Cheese, Toasted Almonds, and Poached Duck Egg

Poaching eggs is a lot more difficult than it seems. There are numerous different methods: with or without salt, with or without vinegar, in plastic wrap (as shown here ) or dropped into water that has been stirred creating a "tornado". It will take some practice before I get good at poaching eggs because you have to get the timing exactly right and make sure that the egg keeps together when it cooks. However, I'm very pleased with the flavor of duck eggs - it's stronger than that of chicken eggs, just as duck meat is stronger in flavor than chicken meat (at least the white meat). The other difference is that duck eggs are larger in size. So far, I have been poaching the duck eggs, but in the future, I plan to experiment with baking with them in cookies or cakes, or using them in other recipes that require eggs. But first, I want to get poaching them down - I feel like it's one of those basic skills that a chef or a good home cook has to master.

Mixed Microgreens Salad with Soft Cheese, Toasted Almonds, and Poached Duck Egg Ingredients: • 1 pound mixed microgreens (pea shoots, micro mesclun, etc) • ½ cup soft white cheese, crumbled • ½ cup toasted almonds • 1 tablespoon black pepper • 1 tablespoon salt • 3 tablespoons extra-virgin olive oil • 2 tablespoons balsamic vinegar • 4 free-range duck eggs • a pinch of paprika Directions: 1. Wash and spin the microgreens to get rid of excess water. 2. Bring a pan of cold water to a boil and stir the water, creating a "tornado". Drop an egg into the center of the tornado and cook for 4-6 minutes, depending on how running you want the yolk to be. Remove the egg from the heat and drop it into a bowl of ice water, to stop the cooking. 3. Dress the microgreens with a mixture of olive oil and balsamic vinegar, then sprinkle with almonds. Place a poached duck egg on each salad, and add a pinch of paprika. Season the entire salad with salt and pepper, according to taste.

Heirloom and Cherry Tomato Salad

Tomatoes are one of those vegetables that I enjoy both raw and cooked, probably because they're naturally sweet. And who doesn't like tomatoes? I've never heard anyone say they don't like tomatoes, whereas other vegetables have their fair share of fans as well as non-fans. This tomato salad takes advantage of the many different varieties of tomatoes, including -- mini heirloom tomatoes of all different colors; large heirloom tomatoes on the vine, and cherry tomatoes.

Heirloom and Cherry Tomato Salad From Alice Waters' Chez Panisse Café Cookbook Ingredients: • 1 (½-pint) basket assorted cherry tomatoes • 2 pounds heirloom tomatoes, different colors and sizes • 1 shallot, diced fine • 2 tablespoons red wine vinegar (I used balsamic vinegar instead) • 1 garlic clove, smashed • Salt • ½ cup extra-virgin olive oil • Pepper • Green and purple basil leaves, chopped • Lemon cucumbers and torpedo onions (optional) Directions: 1. Stem the cherry tomatoes and cut them in half. Core the larger tomatoes and cut them into slices or wedges. 2. For the vinaigrette, macerate the shallot in the vinegar with the garlic and a little salt. Whisk in the oil. Taste and adjust the acidity and salt as necessary. Put the tomatoes in a shallow salad bowl or on a platter. Season with salt and pepper, strew on the chopped basil leaves, and carefully dress with the vinaigrette. 3. (optional) Thin slices of peeled lemon cucumber and torpedo onion are wonderful additions to the salad. 4. For a more elegant tomato salad, slice perfectly ripe heirloom tomatoes and arrange them on a platter. Season with salt and pepper, a splash of good Champagne, and a generous drizzle of extra-virgin olive oil.

Avocado, Roasted Beet, and Grapefruit Salad with Citrus Vinaigrette

This was a healthy, delicious salad with a nice balance of flavors - the slight sweetness from the roasted beets, the bitter, tangy, and sweet taste of the grapefruit, the sour taste from the lemon and tangerine juices, slight bitterness from the mixed greens, the sharp flavor of the raw shallots (that taste like the love child of onion and garlic), and the sea salt. I also love the balance of textures - the soft texture of the beets, the crunchy shallots or the brown rice cake crumbs, and the creamy, buttery texture and taste of the avocado, also known as a "butter pear", which pairs very well with the other ingredients in the salad. Having grown up in California, where the avocado is commonly grown, I love avocado - it goes in my salads, or is made into a spread that I've put on brown rice cakes (you can spread it on toast too) or into guacamole, one of my favorite dips. In this salad, I used Hass avocadoes, which have a more subtle taste than some of the other avocadoes.

I peeled and cut the beets into approximately 1 inch cubes, before roasting them, since I had purchased large beets and figured that the beets would roast much faster this way. Roasting the beets causes it to caramelized all over from the intense heat, resulting in beets that are sweeter than the raw version (which are already naturally sweet). I do tend to have a sweet tooth, and I loved the sweetness of the roasted beets.

Obviously, you don't want to wear anything white when preparing this salad. The beets definitely stained the other vegetables in the salad and a small section of my cutting board. That said, the fuchsia juice from the raw beets didn’t stain my fingers the way cooked beet juice is known to do and washed off fairly easily - so there's no need to worry about wearing disposable gloves. It will however stain your pee... so don't freak out if your pee turns pink - no, you're not internally bleeding and it's not one of Aunt Flo's monthly visits either (if you're a lady)!

Avocado, Roasted Beet, and Grapefruit Salad with Citrus Vinaigrette Adapted from Alice Waters' Chez Panisse Café Cookbook Ingredients: • 6 medium or 3 large red or golden beets • salt and pepper • 1 tablespoon balsamic vinegar • extra virgin olive oil • 1 large shallot, diced fine • 1 grapefruit, skin and pith removed • 2 tablespoons white wine vinegar • 1 tablespoon lemon juice • 1 tablespoon tangerine juice • ¼ teaspoon chopped lemon zest • ¼ teaspoon chopped tangerine zest • 2 firm ripe avocados • 5 oz mixed greens • parsley • 1 brown rice cake, crumbled Directions: 1. Preheat oven to 400°F. Peel and cut the beets into cubes. Arrange the beets in a single layer on a roasting pan. Drizzle with extra virgin olive oil and balsamic vinegar (optional), and toss, making sure the beets are evenly covered. Roast the beets for about 45 min, until they are soft and caramelized all over. 2. Meanwhile, for the vinaigrette, mix together white wine vinegar (optional), tangerine juice, lemon juice, shallot, parsley, tangerine zest and lemon zest, and whisk in the olive oil. Season with salt and pepper. 3. Cut the avocados in half, removing the skin and seeds. Slice the avocado lengthwise into ¼-inch sections, and scoop out the flesh with a large spoon. Peel the grapefruit, removing the skin and pith. Next, carefully peel off the thin skin of each grapefruit segment, making sure the segment stays intact. 4. Toss the beets gently with the vinaigrette. Arrange the beets on a plate with some mixed greens, the sliced avocado, and grapefruit segments. You can use pretty much any kind of mixed greens. I used a 5 oz package of Earthbound Farm's organic baby mixed greens that came pre-washed and contained some or all of the following greens: organic baby lettuces (red and green romaine, red and green oak leaf, lollo rosa, tango), organic red and green chard, organic mizuna, organic arugula, organic frisée, and organic radicchio. Drizzle the salad with the vinaigrette. Top with crumbled brown rice cakes as "croutons" - like so: