Healthy Wild Herb Salads: Principles, Not Recipes

Wild greens primarily enrich the diet with vitamins, microelements and other useful substances. But such herbs seem to us tasteless in the traditional sense of the word. And their fiber is rough, except, perhaps, nettle, nasturtium, borage. Therefore, when preparing salads, use seasonings – gravies, dressings.

They drown out and, as it were, ennoble the taste of herbs. And you will gradually get used to the dishes from them. Most often for salads they take young leaves of dandelion (before flowering), nettle (top 4-5 leaves), plantain, sorrel, sour cherry, linden, linden, ash, borage.

Cooking principles

Remember that you must not collect grass on the side of the road, near parking lots, industrial facilities – where there is a danger of contamination with industrial waste, heavy metals. Perhaps one of the main ingredients of seasonings is nuts. Basically, of course, walnuts, but you can use any others, except for peanuts. It practically does not exist in its fresh form, and the most harmful molds are formed on the stale. Sesame seeds, crushed in a coffee grinder, can also serve as a complete “nutty” seasoning for green salads.


First, finely grind and grind the nuts with a little oil until a homogeneous gruel is formed, and then add vegetable oil at the rate of 2-3 tablespoons of oil to half a tablespoon of gruel.

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In the resulting mass, squeeze the juice of half a lemon or put chopped onions, garlic, aromatic herbs. This seasoning can be considered a classic, suitable for salads from various wild herbs. Instead of nuts, you can put ground rye crackers in a salad.

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Healthy Wild Herb Salads: Principles, Not Recipes


I suggest a typical recipe for sour cream dressing: 3 tablespoons of sour cream, juice of half a lemon, chopped garlic clove, a little chopped onions or green onions, you can add a tablespoon of vegetable oil.

The most common seasoning component is sour juice (apple, cranberry, lemon, grapefruit, lingonberry, rhubarb stem juice, etc.), as well as apple cider vinegar, sour grated apple, lightly salted cucumber, sauerkraut and its pickle. All this goes well with vegetable oil. The taste of wild herbs will be enriched if you add curdled milk or sour milk.

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And another component of the seasoning – finely chopped hot and green vegetables, onions, garlic, parsley, dill, mint, seaweed, mustard powder.
A special place is occupied by honey. It not only improves the taste of the salad, but also enriches it with vitamins.

For the summer, RECOMMENDED FILLINGS FROM ACID BERRY JUICES (currants, gooseberries mixed in half with vegetable oil and parsley, dill, green onions).

TOMATO dressings are also suitable for green salads: for 6 parts of vegetable oil, 4 parts of fresh juice of mashed tomatoes and 1 part of lemon juice, finely chopped greens.

Healthy Wild Herb Salads: Principles, Not Recipes

It makes no sense to indicate the amount of each component in tablespoons, teaspoons or grams, all components in most cases are mixed randomly, depending on the available products and the taste of the culinary specialist. It is only important to follow the general principles of cooking all green salads.

The amount of food needed for any meal in cookbooks is usually calculated for 4 servings, in grams. However, what is prepared from herbs is more convenient to measure in “handfuls”, as the raw foodists came up with. And how many handfuls per serving – everyone will determine for himself.

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You may have noticed that the recipes given above do not contain any indication of salt. This is no coincidence. Spicy and aromatic vegetables, sour juices exclude salting. At first, you may feel the lack of salt, but then, I assure you, you will not even remember about it. Subsequently, you can reduce the severity of seasonings by equating salads from wild herbs to salads from cultivated plants – parsley, celery, lettuce, spinach, dill.

Healthy Wild Herb Salads: Principles, Not Recipes

The most useful are complex salads made from herbs that always grow nearby: nettle, dandelion, runny, plantain. Before preparing herbs, rinse thoroughly.

Complex salad

2-3 handfuls of finely chopped and mashed with a pestle or a wooden spoon of young dandelion leaves, stinging and deaf nettle (cleaver), plantain, sleepy mix with any chopped greens, green onions. Add slices of cucumber or tomato, chopped walnuts, garlic if desired. Dressing: sour cream or vegetable oil with lemon juice, cranberry juice or apple cider vinegar.

Honey salad

Pass the herbs (in equal amounts) through a meat grinder and mix with honey in a 1: 1 ratio by volume. The mixture is nutritious, rich in vitamins and keeps well in the refrigerator. Eat this salad 1-2 tablespoons a day. Cook with love!

I. I. Litvin “Health cooking: principles, not recipes”

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PS And remember, just by changing your consciousness – together we are changing the world! © econet

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