Salad (11)



Petra Denk by

Purple cabbage meets pineapple 


Purple cabbage is a true vitamin bomb! Did you know that even a small portion (100 g) is enough to cover the daily requirement for vitamin C? You can read more about this here, for example: With pineapple as a sweet contrast and fresh herbs such as basil, mint and coriander and a lime curry dressing, this small dish also creates a taste explosion.
Purple cabbage-Pineapple-salad
2-3 persons
1/2 head purple cabbage
2 small carrots
1 red pepper
1 spring onion
200 g pineapple, small diced
1 handful of mint, minced
1 handful of basil, chopped small
1 tablespoon of sesame seeds
100 g of cashews
Juice of 3 limes
1/2 teaspoon curry powder
1/2 teaspoon salt
1/2 clove garlic, minced
1/4 teaspoon cumin, ground
1/4 teaspoon coriander, ground
1 Msp chili powder
100 ml of water
For the dressing, finely puree all the ingredients in the blender, fill in a bottle or a jug and set aside. For the salad, cut the vegetables into thin strips, arrange with the pineapple, the sesame seeds and the herbs in salad bowls and serve with the dressing.

Kohlrabi Salad, Asia Style

Petra Denk by

Kohlrabi salad, Asia style 


Did you know that Kohlrabi is a great supplier of magnesium and calcium? You can read more about the most important health facts here: For me it is just part of the late summer or autumnal kitchen, because it is so wonderfully refreshing. And since we have a lot of chilies in the garden this year, I dare to try an asisatic version of a kohlrabi salad: with lime juice, sesame oil, chillies and mint!
Kohlrabi salad, Asian style
2-3 persons
1 large or 2 small kohlrabi
1/2 tsp small red chilies, chopped small or 1/4 teaspoon Chilli powder
1/2 teaspoon chopped mint
Some parsley or cilantro for decoration
3 tbsp of Tamari soy sauce
2 tablespoons lime juice, 1/2 teaspoon finely grated lime peel
2 tbsp olive oil
1 tbsp. Sesame oil
1 pinch of salt
3 tablespoons water
Peel the kohlrabi and grind it with a food processor or a grater, chop the chile and the mint and put everything in a bowl. Mix the ingredients for the marinade and serve the kohlrabi salad with it. Finally decorate with mint, chili and cilantro.

 ith a spoonful of the soup insert and enjoy immediately.

Pimp your salad with superfoods and rosehip dressing!

Petra Denk by

Crunchy colourful lettuce with superfood berries and rosehip dressing

Cooperation Article

I know rosehips from my childhood. We drank it as tea and I also knew it as a deliciously creamy jam. Rosehips have this refreshingly slightly acidic note, which makes the taste of the "orange of the north", as the red fruits of the dog rose are also known, unmistakable. However, the vitamin C content of this coleus nut far surpasses the oranges: 100 grams of rosehip contain 1250 mg of vitamin C - which is a multiple (up to 30 times) of the vitamin content of the orange.

You can collect the rosehips yourself (they grow along fields - harvest time best in November) or buy as dried powder. Since the rosehips are not in season, I try the dried product. The rosehip powder from the company coesam, which I was allowed to test for this recipe, tastes like a pure powder, which I used as the basis for a vinaigrette and combined with a leaf salad with dry berries. The result: The salad tastes deliciously fresh and the superfood fruits goji berries and cranberries add an exciting flavor component.

TIP: I also like to use the organic rosehip powder as an additive in breakfast cereals or in smoothies. One to two teaspoons a day provide full vitamin power!

 More awesome salad recipes: here

Salad mix with goji berries and rose hip vinaigrette

For 4 people


30 g of goji berries, dried
30 g cranberries, dried
250 g of lettuce mix
2 handfuls of fresh wild herbs (eg chickweed)

Rosehip vinaigrette:

2 tablespoons rosehip powder
3 tablespoons olive oil
2 tablespoons of red wine vinegar
1 tbsp mustard (or mustard powder)
1 teaspoon agave syrup
1 tbsp water
Salt and pepper

Wash lettuce, pluck large leaves into bite-sized pieces, arrange on hors d'oeuvres with other salad leaves. For the dressing mix all ingredients well (in the shaker or in the blender) and then season with salt and pepper. Soak the dried berries (goji berries and cranberries) in the vinaigrette for a few minutes and pour over the lettuce. h

Good succeed! :-)

SUPERFOODS in this recipe - they can:

Goji berries: contain a lot of vitamin A, vitamin C, vitamin E (which is rarely found in fruits), as well as considerable vitamin B levels and provide more iron than spinach.

Rosehips: 100 g contain about 1250 mg of vitamin C.

Cranberries: This small, red fruit is known as a vitamin C bomb and also contains many antioxidants and other valuable ingredients that are supposed to work well in cystitis, among other things.


Wild herb salad with beets and chashew cheese

Petra Denk by

Let's go wild: Why chickweed and sorrel makes me wanting even more green.

It all started quite unspectacularly: I strolled past our vegetable patch, and saw the fresh green leaf tips sticking out. This fresh green really caused a strong demand inside me so I definitely had to try it! And what can I say - it tasted lovely and made me hungry for more. In the evening I prepared a wild herb salad with sorrel and chickweed. Luckily I did not have to collect these herbs by myself, which would have been quite difficult in the inner city of Vienna. I had a conveniently packaged box from Biohof Adamah, who is my prefered deliverer of fresh and organic herbs and vegetables.

You can imagine that I enjoyed this salad. The only problem was: My desire for more greens is increasing and the sources of fresh leafy greens in sufficient quantities are not particularly plentiful around here, unless you would take the pale green glass house salad from the grocery store into account. Am I turning into a planteating animal?? How will this experiment develop? I've now idea, but one thing is for sure: I feel great after eating lots of fresh greens - the spring fatigue is almost gone ... So I wish you fun and pleasure with the following recipe! :-)


Chickweed and sorrel salad with cashew cheese

Nut cheese:

soaked 125 grams Cashews, 2 hrs. in water
2 tsp lemon juice
1/2 tsp probiotic powder
1 tablespoon yeast flakes
Salt pepper


Chickweed and sorrel -  200 grams
1 small red beet, sliced ​​into thin slices
1 tablespoon olive oil
1 tablespoon balsamic vinegar
Salt pepper

Put the soaked and rinsed cashews into a blender together with 100 Ml of water. Add the remaining ingredients. Squeeze the mixture through a dish towel to remove excess liquid, then let it ferment at room temperature overnight and at least 24 hours.
Arrange the salad of chickweed and sorrel with the beets slices,olive oil and balsamic dressing and garnish with the cashew cheese.


Wild garlic and radish salad with almond Remoulade

Petra Denk by

My first raw-Mayo for a super lightweight Spring salad!

The wild garlic season is perhaps almost over - but maybe not to late to delight you with a super delicious wild garlic recipe. Much has been happening around my blog - my ideas about raw food books and clean eating with superfood gradually become more concrete, which was the reason for my rare postings lately.

The remoulade for the wild garlic and radish salad is particularly important to me because it is super light and not greasy, and provides the salad with a creamy note. I have decided to avoid further flavor carriers, because the sauce emphasizes the natural taste of wild garlic and radishes very well. I bought the quality almond flour from the online store Update1. Hope you enjoy this superfresh salad just like me! :-)

Wild garlic and radish salad with almond-remoulade

125 grams of wild garlic, cut into strips
1 bunch radishes, cut into columns
6 mini cucumber, cut into small cubes

For the remoulade:

6 tsp almond flour (from the online store of Update1)
2 teaspoons freshly squeezed lemon juice
100 ML water
½ tsp Agar Agar
Salt, pepper, garlic powder

Put wild garlic, radish and slightly pre-salted mini cucumber in a bowl. For the remoulade bring 100 milliliters of water to a boil, then stir in Agar Agar, stirring occasionally and let cool until the sauce is warm but no longer hot. Then put in the almond flour, stir in lemon juice and season with spices. You can mix the remoulade finally with a handheld mixer at the highest level, so that the consistency is as fine-grained. Pour the remoulade over the salad and enjoy.


Raw beets and horseradish salad

Petra Denk by

Horserrrradish with "rrrrr" like Septemberrrr! Horseradish and raw beets is both full of vitamins and minerals. This delicious superfood salad is just perfect to begin of autumn to strengthen the body’s defences.

Horseradish is harvested in months that have an "r" in it. This advice did I get from the old pleasant woman, whose farm we always visit on holiday in Upper Austria. In addition, the horseradish is used against fever: You cut the horseradish into slices, thread them on a chain and hang it around your neck. I have never tried this procedure to cure fever, but I can imagine that horseradish is a very powerful root with some healing powers.
Anyway, we have Septemberrrr- a month with an "R” in it. It’s harvest time for the horseradish, but also time to strengthen our defenses for the upcoming cold season, I think. Therefore I have posted one of our favourite recipes to you in which the horseradish tastes very good. And I don’t meen sausages ;-) No, the beet has always been one of my favourite vegetables. And before you start to cook this recipe, I have an urgent note for you: The beet must not be cooked !! It tastes absolutely delicious when it is raw and the nutrients are better preserved! Fine grated it is in my opinion much more intense than the cooked variant. And if you happen to get some of the beet leaves – don’t throw them away! They are great as a salad and do not taste bitter e.g. like arugula, but very mild and tasty.

Yours, Petra Elisabeth

Super Food Facts:
Beets contain much iron and folic acid, as well as pro-vitamin A, vitamin B group including B12, and many minerals. Beets promote the formation of blood and strengthen the immune system.
Horseradish contains twice as much vitamin C as lemon, B-vitamins, minerals, and essential oils. It can help you to prevent colds and has antibacterial properties.


Raw Beet and Horseradish Salad


  • 1 Beet (grated) and leaves,
  • 1 -2 teaspoon fresh, raw Horseradish (grated)
  • 2 tablespoon styrian pumpkin seed oil (alternatively olive oil)
  • ½ lemon squeezed,
  • Salt, pepper

Marinate the raw and finely grated beet and the grated horseradish with a dressing made of pumpkin seed oil, lemon, salt and pepper. Arrange the beetroot salad on the beet leaves and also cover them with some dressing.


COLORFUL RAWFOOD salad with avocado and mango - delicious, healthy and super easy!

Petra Denk by

My new motto is: raw (OK, probably somebody has already noticed that .. ;-)), quickly and easily. Because let's face it: Who among us has time to stand in the kitchen all day long?

The idea to this series gave me a recipe from my friend and neighbor Inge. When I saw the colorful mango avocado salad at her home, I knew immediately that I had to get this recipe. And Inge did not mind, so I'm looking forward presenting it to you. The preparation is I guess less than five minutes. Result: The combination mango / avocado is not only colorful and a real eye-catcher on any table but also very tasty in connection with basil and balsamic vinegar.

In future I want to share recipes with you that follow the motto "quick and easy" - in order to keep the focus on what is really essential. Therefore I've changed my photo-setting and put away the background-items to highlight the food. Because the food is  eye-catching enough anyway. So this is my new blog style : Cool recipes, photos and relevant information about raw food, superfood, vitamins and nutrients. I hope you like it :-)!

Super Food Facts:
Avocado: Especially the B vitamins, potassium, vitamin E and folic acid make the green fruit a super nutrient supplier. Effect: the unsaturated fats are anti-inflammatory, lower cholesterol levels and can aid in the conversion into vitamin A.
Mango: contains large amounts of Vitamins A, B and C and is therefore often used in medical nutrition. Effect: Good for high blood pressure and anemia. According to TCM the fruit should also act drying, which is why it is used against diarrhea and excessive sweating.


Avocado and mango salad

Inspired by: Inge :-) (friend and neighbor)

  • 1 ripe (!) Mango, cut into cubes
  • 2 ripe avocados, cut into cubes
  • 4 sprigs of basil, cut into strips or in whole
  • 2 tablespoons Balsamic Vinegar
  • 2 tablespoons olive oil
  • Salt, freshly ground pepper

Mix mango and avocado cubes in a bowl and marinate with oil and Balsamic Vinegar, season with salt and pepper and a few fresh basil leaves to garnish the salad with it.


Sooo yummy: Parsley salad with red pepper and pumpkin seed oil!

Petra Denk by

Inspired by the attractive 75-year-old raw food pioneer Mimi Kirk I crated an Austrian version of her raw vegetable parsley salad. 

Fast, good and cheap. These are my three criteria when it comes to lunch. The morning is often very short:  My office job has to be done at this time, as well as shopping for the family, cooking for the school children, and picking up our younger daughter in the early afternoon from kindergarten. So preparing lunch has to be very fast! One of my favorite dishes that meet these three criteria and also still tastes delicious, is the parsley salad with red pepper and pumpkin seed oil. I was inspired to the cookbook of Mimi Kirk, a raw food pioneer ( that looks great with her more than 70 years. I like her life style and her creative recipe ideas. But as an American-born she has of course not prepared the salad with pumpkin seed oil - the original recipe by Mimi Kirk uses olive oil and adds also chopped cashews, which I have left off in my quick and minimal version.

A little tip for buying the parsley if you find it annoying that you can't find fresh parsley in sufficient quantity at a good price: Cover your requierements for fresh herbs once a week at your next Turkish greengrocer in your area (for example,! You get there a giant bunch parsley for less money, which will be enough for a few days. The remaining parsley can also be processed in various salads, soups and main dishes.


Parsley salad with red pepper and pumpkin seed oil 

(2-3 servings)

  • 1-2 bunch fresh parsley
  • 1 red pepper
  • 2 tablespoons Styrian pumpkin seed oil
  • ½ lemon
  • Herbal Sea Salt, pepper


Chop the parsley leaves without stems fine, cut the peppers into thin strips (possibly with the vegetable slicer) and mix it together. Marinate with pumpkin seed oil and the juice of a half lemon, season with herbal sea salt and pepper and serve with the salad on a starter plate.


Raw food as gourmet food

Petra Denk by

Ceps on lettuce and herbs can be prepared without great culinary knowledge - and they are the absolute eye-catcher at any buffet.

Just because raw food diet is natural food, it not only tastes fresh, but also looks beautiful. This proves the court "carpaccio of ceps", which has nevertheless recently been on the front page of a gastronomic magazine. You only need mushrooms, lettuce, herbs, vinegar and oil - and nothing else. This dish is pure simplicity and aesthetics. Exclusive however, it is of course still - if only because the mushrooms baby salad greens are not exactly what you can buy at the grocery store on the corner. Sure, these ingredients are not cheap, but enjoyed as a small but nice appetizer, it can be the gourmet star on every party.
I have at least so far made the experience that my raw food dishes that I brought with me to parties or dinner invitations - always were a kind of culinary highlight, because it’s new and exciting for most of the people. So most of my raw souvenirs at least provided plenty to talk, because people ask questions like “Is  this all really raw?” or “Sure, that this is eatable?” And secondly, they are often amazed that it tastes so good, although, or just because it is not cooked.

However, I've used king trumpet mushrooms instead of porcini mushrooms and fresh oregano instead of the wild herbs from the original recipe. And this combination was incredibly tasty ...

Kräuterseitlings carpaccio

300 grams king trumpet mushrooms
3 tablespoons olive oil
3 tablespoons raspberry vinegar
Sea salt, freshly ground pepper,
fresh oregano
Mixed, small-leaved possible salads (arugula, lamb's lettuce, radicchio, watercress, etc)

Clean mushrooms and cut with a sharp knife into thin slices, arrange on a plate and drizzle with olive oil and sprinkle with freshly ground pepper and a little salt. Serve the salad with raspberry vinegar, olive oil, salt and pepper and serve it.


Raw food does not need "fast food fakes"!

Petra Denk by

Why should one imitate pizza, hamburgers and make raw food dishes look alike? Red Salad with curried cashews is one of the best examples that raw food doesn’t need any fake.

I hope, that you’ll understand me, if I say that I have no problem with substitutes. When I replaced the pasteurized cow's milk in our family through rice milk, this was a real improvement for the health of our youngest daughter. Her digestive complaints rapidly belonged to the past, when we started with it.  I have therefore nothing in principle against healthy herbal alternatives.
But ... and here comes a big BUT - I do not think that any court should be converted into a raw version. This means for example - please no raw food pizza for me! Although this cold replacement product may look like pizza, but: In my opinion the taste is far away from what we generally mean by “pizza”. I appreciate most of the really great recipes, which the raw food community has established. But - some bread recipes, which are made out of various minced vegetables and nuts and formed into a slippery loaf - I do not understand how anyone could even come up with the idea to call such a thing "bread"!
So my conclusion is: The raw food diet doesn’t need to imitate fast food! Because raw fruits and vegetables are so intense, flavourful and delicious and recipes should emphasize that! Just because they are not cooked and denatured... And if you combine these natural delights with spices, herbs, oils, nuts or seeds you can produce food that provides not only health benefits, but also high taste quality plus a beautiful vivid look. So why would you want to transform this into a pizza?
One of my favourite raw food recipes is "Red Salad" - a brilliant mix of red cabbage, red beet, seaweed and marinated curry cashews. I think, this is a good example for the thesis,  that raw food is unique in flavor. The inventor of this dish, Raw Food Chef Matthew Kenney (, has mastered the art of creating balanced taste in raw food cuisine to perfection. The aromas of red cabbage and beet go well together - and the turnip can act as turnip here and does not have to pretend being a bread or a slice of bacon on a pizza;-)

Tipp: You can get usefull informations about the health benefits from seaweed on this page:

Red Salad

  • 1 red beet (raw!) - Cut into thin strips with the julienne
  • ½ head cabbage, finely planed
  • ¼ cup fresh mint, chopped
  • 2 teaspoons olive oil
  • 1 teaspoon of apple cider vinegar
  • A pinch of salt
  • ¼ cup Wakame seaweed (superfood!)*or other algae, soak in ½ cup full of water for 30 minutes, then drain
  • Fresh herbs for garnish (optional)

* Read more about superfood "Wakame seaweed"

Mix the beetroot, red cabbage, the soaked seaweed, mint, oil, vinegar and salt and let the mixture marinate for 15 minutes.

Curried Cashews

  • 1 cup cashew nuts
  • 1 teaspoon olive oil
  • 1 ½ teaspoon curry powder
  • A pinch of cayenne pepper
  • 1 pinch of salt

    Mix the oil with cashews, curry, cayenne pepper and salt. After that you can mix the salad with the nut mixture. Garnish with a few mint leaves and a few extra cashews on top.
    Tip: If you prepare the salad for about 2 hours before eating, the tastes and flavors of this dish will come out even more intense!

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