Italian salad – Raw Vegan

The sun has been shining and I am happy to report that I have finally gotten to work in my garden after what feels like an eternity. Things are growing and positive vibrations are all around.

This recipe was inspired by a collaboration on a school garden with The Eden Project here in Calgary.  I was lucky enough to be asked to provide them with recipes for a weekly CSA to inspire Calgarians to get familiar with new ingredients, grown locally.

This one is not to be missed. Fresh, tasty and simple.

This weeks ingredient: Mizuna. A Japanese green and member to the brassica family (cabbage/turnip/kale/broccoli). This has also been called California Peppergrass and has a similar flavouring to Arugula, think peppery. Mizuna has a short growing season here in the North, so get yours while you can.

Medicinally speaking, this delicious green provides an abundant source of Vitamins A, C and K all extremely important in the fight against and prevention of Cancers.

This recipe calls for a Spiralizer. These are GREAT in the kitchen and help turn lots of foods into interesting accompaniments to a tonne of meals. I use the Spirooli which you can now purchase from Bed, Bath and Beyond – handy.


1.5 cups fresh Mizuna

2 medium zuchinni spiralized

1 cup grape tomatoes, halved

3 gloves garlic, pressed

1 tbsp avocado oil

1 tbsp balsamic vinegar

2 tbsp nutritional yeast OR freshly grated parmesan

1 tsp chili flakes

1/2 tsp Himalayan salt


Spiralize or julienne both zuchinni, discard end pieces. Ensure pieces are not too long and are easily edible. Cut larger strands with scissors if needed. In a large bowl toss your zuchinni with oil, add vinegar and toss again. Place all remaining ingredients in large bowl and toss until coated evenly.

Serves 4 as a side salad, 2 as a main course.

Tip: to keep this recipe fresh over 3-4 days leave oil and vinegar out until just before serving to avoid mushiness.