a

re
Ca cip
itli e
n S gu SALADS
ho id
em e b
satisfying

ak y
er
 A Brief Disclaimer:
This ebook was created purely for entertainment purposes. Caitlin Shoemaker
is not a doctor nor a dietician and cannot be held liable for any health condi-
tions or other negative affects that may result after the download of this book.
Please seek a qualified health professional with any serious dietary concerns
or questions. In downloading this ebook, the participant acknowledges all of
the above and agrees to not press any legal charges against Caitlin Shoe-
maker or From My Bowl for any purpose whatsoever.
No part of this ebook may be reproduced or transmitted in any form or by
any means, electronic or mechanical, including photocopying, recording or
by any information storage and retrieval system, without written permission
from the author.
(c) 2017. All Rights Reserved.
1
satisfying
SALADS
- a recipe guide by Caitlin Shoemaker -

CONNECT WITH ME ELSEWHERE:

@FromMyBowl
Youtube.com/c/CaitlinShoemaker
www.FromMyBowl.com

2
 index
- Introduction -
ABOUT THIS BOOK . . . . . . . . . . . . 5
SHOPPING LIST . . . . . . . . . . . . . . 7
- Salads -
CRUNCHY CABBAGE . . . . . . . . . . . . 10
CURRIED CHICKPEA . . . . . . . . . . . . 11
FIERY FIESTA . . . . . . . . . . . . . . . 14
FRESH & FRUITY . . . . . . . . . . . . . 15
GREEN GODDESS . . . . . . . . . . . . . 18
HAPPY HARVEST . . . . . . . . . . . . . 19
PESTO PIZZA . . . . . . . . . . . . . . . 22
- Other -
IT’S YOUR TURN! . . . . . . . . . . . . . 23
THANK YOU . . . . . . . . . . . . . . . 24

3
4
5
 ABOUT THIS BOOK “Salads are boring.”
“You’re a vegan? So what do you eat...lettuce?”
I’m willing to bet that you have heard both of these phrases
multiple times before, if not said them yourself. As a long-time
salad lover, these remarks have always puzzled me. I loved my
giant bowls of greens and veggies!

Then, I realized that maybe the problem was not salads in

general, but that people do not know how to make great ones.
Thus, this ebook was born.
This book contains seven salad and dressing recipes that...
(1) Are NOT simply a mix of iceberg lettuce, red onion, and tomato
(2) Are hearty and satiating, so you will not be hungry
30 minutes later
(3) Use simple and accessible ingredients that can be purchased
on a budget

Give these recipes a try, and you may find yourself actually
starting to crave those leafy greens.
6
 Shopping list
This list features all of the ingredients used in this ebook - don’t
feel pressured to buy everything at once, as salads usually fare
well with substitutions. Several of these items are used quite
frequently and are staples in my pantry and diet.

- Leafy Greens - - Savory -

Butter or Romaine Lettuce Avocado
Green Cabbage Baby Bella Mushrooms
Lacinato Kale Black Beans
Mixed Greens Black Olives
Red Cabbage Carrots
Sprouts of Choice* Celery
(*I prefer Sunflower Sprouts) Corn, Fresh or Frozen
Cucumber
Chickpeas
- Herbs - Garlic Cloves
Cilantro, Fresh Ginger Root
Basil, Fresh and Dried Jalapeño
Oregano, Dried Tomatoes
Rosemary, Dried Red and Yellow Onion
Red Pepper

7
 - Miscellaneous - - Sweet -
Apple Cider Vinegar Cranberries, Dried
Black Pepper Green Apple
Coconut Sugar Lemon
Curry Powder Lime
Garlic Powder Mangoes
Liquid Aminos, Soy Sauce, or Tamari
Nutritional Yeast
Peanut Butter
Pepitas
Quinoa
Rice Vinegar
Slivered Almonds
Tahini

a few final notes...

Always eat according to your appetite. Each recipe is designed to serve one;
however, some recipes may be more than enough for you, while others may be too
small. Simply eat until you are full and satisfied. You may even want to make one of
these recipes to have as a side dish and share with others!
Dressing recipes are not necessarily for one salad only. Some of us like
our greens barely coated, while others like them sopping wet. Therefore, I did not
attempt to state how many salads each dressing will serve. (I will note that it was
typically two for me, though).
Substitutions are accepted and welcome. Salads are one of the most versa-
tile dishes out there - please don’t stress if you don’t have a specific ingredient! Just
use whatever you have in your pantry and I’m sure it will turn out great.
8
CRUNCHY CABBAGE
This salad is infused with Thai flavors and has a deliciously
satisfying crunch factor. If you’d like your greens to be a little more
tender, toss them in the dressing and let sit in the fridge for a few
hours before serving.
- Ingredients - - Directions -
--- FOR THE SALAD --- 1. Prepare all of your veggies. I would
1 cup Red Cabbage, shredded recommend using a mandolin, as it
2 cup Green Cabbage, shredded
will slice the cabbage very finely
½ cup Carrots, sliced
¼ cup Cilantro, chopped 2. Mix all of the dressing ingredients
2-3 leaves of Fresh Basil, in a blender or small food processor
finely sliced until smooth
2 tbsp Slivered Almonds
--- FOR THE DRESSING ---
3. Add all of the salad ingredients
Juice of ½ Lime into a large bowl, except for the
1 tsp Rice Vinegar Slivered Almonds and Basil. Pour on
1 tsp Liquid Aminos* your desired amount of dressing and
1 tsp Ginger, minced mix throuroughly
1 clove of Garlic
4. Garnish with Almonds and Basil
2 tbsp Peanut Butter
1 tbsp Water
1 tsp Fresh Basil, finely chopped
1 tsp Coconut Sugar

* Liquid Aminos may be substituted for Soy Sauce or Tamari in any of these recipes
10
 CURRied CHICKPEA
I love curry powder, but found it hard to incorporate into a salad --
until I realized chickpeas were the perfect vessel! Kale is also great
for this dish as it has a heartier texture.

- Ingredients -
--- FOR THE SALAD ---
5-6 cup Lacinato Kale
1 cup Chickpeas, cooked
1 tsp Curry Powder
¾ cup Cherry Tomatoes, sliced
½ cup Carrot, shredded
3 tbsp Red Onion, diced
--- FOR THE DRESSING ---
2 tbsp Tahini
Juice of ½ Lemon
1 clove of Garlic
1 tbsp Water
Pinch of Coconut Sugar
Fresh Black Pepper to taste
*Tip=
Massaging tough leafy greens
like kale helps to break up their
fibers, making them softer and
easier to eat
11
- Directions -
1. Rinse and drain your Chickpeas, if
you are using ones from a can. Toss
the moist beans with Curry Powder
and place on a lined baking tray
2. Bake the curried Chickpeas for 20
minutes at 375F, then set aside
3. In the meantime, prepare your
dressing by whizzing all of the ingre-
dients together in a blender or food
processor
4. Finely chop your Kale and remain-
ing veggies. Massage at least 3 tbsp
of the dressing into the Kale with
your hands, then top with the veg-
gies and Chickpeas, once they have
cooled
 FIERY FIESTA
Think taco salad . . . but healthier. The Pico de Gallo for this recipe is
so flavorful that you don’t even need to add any
additional dressing!
- Ingredients - - Directions -
--- FOR THE SALAD --- 1. Prepare your Pico de Gallo by chop-
1 head of Romaine or Butter ping all of your veggies and mixing
Lettuce
them together with the Lime juice
¾ cup Black Beans, cooked
½ cup Raw Corn, and Salt. Let sit for 5-9 minutes
(or thawed frozen corn) 2. In the meantime, prepare the rest
½ of an Avocado of your salad ingredients and place
--- FOR THE PICO DE GALLO --- all of them together in a bowl, except
[makes enough for one salad]
for the Avocado. Remember to rinse
1 cup Tomato, diced
¼ cup White Onion, diced
and drain your Black Beans if they
1 tbsp Jalapeño, diced with are coming from a can!
seeds removed 3. Add the Pico de Gallo to the salad
⅓ cup Cilantro, chopped and stir well
Juice of ½ Lime
¼ tsp Salt of choice
4. Top with Avocado
(optional)

14
 FRESH & FRUITY
The addition of mango makes this dressing absolutely heavenly, as
it adds just the right amount of sweet and tangy flavor without be-
ing too overpowering.

- Ingredients - - Directions -
--- FOR THE SALAD --- 1. Prep and slice all of your veggies
1 head of Butter Lettuce
1 ½ cup Sprouts of choice
2. Mix all of the dressing ingredients
½ cup Red Pepper, in a blender or small food processor
thinly sliced until smooth and creamy
⅓ cup Cucumber, sliced 3. Add all of your veggies into a large
3 tbsp Red Onion, salad bowl, then pour the dressing
thinly sliced
over top
--- FOR THE DRESSING ---
½ of a Mango
½ of an Avocado
¼ cup Chopped Cilantro
1 tbsp Jalapeño, diced (optional)
Juice of ½ Lime
½ cup Water
*Tip=
Making your own sprouts at
home is a great way to save
money!
15
 GREEN GODDESS
Something about eating a giant bowl of green things makes me
feel absolutely refreshed, vibrant, and energized -- this salad is
definitely no exception.
- Ingredients - - Directions -
--- FOR THE SALAD --- 1. Prep and slice all of your veggies
2 cup Mixed Greens
½ head Butter Lettuce
2. Thoroughly Mix all of the dressing
1 cup Sprouts of choice ingredients in a small bowl. You can
¾ cup Celery, sliced also blend them in a blender or small
½ cup Green Apple, diced food processer, if you would like it to
¾ cup Cucumber, sliced be more creamy
2 tbsp Pepitas
--- FOR THE DRESSING ---
3. Add all of the veggies to a salad
2 tbsp Hummus bowl, then top with dressing
½ tsp Apple Cider Vinegar
2 tbsp Water

*Tip=
Want to make your own
Hummus? Simply blend 1 cup
of Chickpeas with 2 tbsp Tahini,
2 tbsp Lemon Juice, and 2-4
tbsp Water in a food precossor
until smooth and creamy 18
 HAPPY HARVEST
This salad is all about celebrating the flavors of Fall, but personally
I enjoy it any time of the year. If you have leftovers, the marinated
mushrooms are great on pasta dishes as well!
- Ingredients - --- FOR THE DRESSING ---
1 tsp Dried Rosemary
--- FOR THE SALAD --- 2 tbsp Tahini
4-5 cup Mixed Greens 2 tsp Apple Cider Vinegar
¾ cup Sprouts of choice ½ tsp Coconut Sugar
1 cup Sweet Potato, diced
3 tbsp Water
½ tsp Garlic Powder
¼ cup Cranberries, dried - Directions -
2 tbsp Pepitas 1. Prepare the Marinated Mushrooms
1 cup of Marinated Mushrooms by adding all ingredients to a seal-
--- FOR THE MARINATED --- able container; let sit in the fridge for
MUSHROOMS
at least 24 hours
4 cup Baby Bella Mushrooms,
thinly sliced 2. Dice the Sweet Potato, coat it in
2 tbsp Liquid Aminos Garlic Powder, and bake at 400F for
2 tsp Apple Cider Vinegar 20-25 minutes. Let cool
2 tsp Dried Basil
1 tsp Dried Oregano
3. Mix all of the dressing ingredients
in a blender or small food processor
4. Once the Sweet Potato is ready,
combine all remaining ingredients
19 in a bowl and top with dressing
 PESTO PIZZA
Disclaimer: If you are craving a pizza, you really should just eat a
pizza. If you are really feeling healthy though, this salad is probably
as close as it gets!
- Ingredients - - Directions -
--- FOR THE SALAD --- 1. Prepare your Quinoa according to
1 head of Butter Lettuce package instructions. Let cool, if de-
½ cup Cherry Tomatoes, sliced
sired
3 tbsp Black Olives, sliced
2 - 3 leaves Fresh Basil, 2. Prep and slice all of the remaining
thinly sliced salad ingredients
½ cup Baby Bella Mushrooms, 3. Combine all of the dressing ingre-
thinly sliced
dients in a blender or small food pro-
1/3 cup dry Quinoa,
cooked and chilled cessor and process until creamy
--- FOR THE DRESSING --- 4. Add your veggies to a salad bowl,
2 tbsp Nutritional Yeast then top with dressing
½ of an Avocado
½ cup Fresh Basil, chopped
Juice of ½ Lemon
1 small clove of Garlic
Black Pepper to taste
½ cup Water

22
 IT’S YOUR TURN!
Now that I’ve given you several salad recipes to try out, it’s time to
make your own! Personally, I’ve never made a salad that I didn’t
like, and the salads involving any-and-all leftovers I happen to have
in my fridge that day seem to be the most delicious. I do have a
few key guidelines to making my salads which I will share below;
follow these, and you really can’t go wrong.

Raw versus Cooked. Who says you can’t have cooked food in salads? I think so
many people get stuck in the notion that a salad can only be made of raw vegeta-
bles. However, the addition of cooked food not only creates an interesting balance
and flavor profile, but also makes your meal more satiating because of the addition
of complex carbohydrates. I’ve been adding roasted veggies such as sweet potato,
beets, or broccoli and grains such as quinoa or barley for the past few years and I
absolutely love it.

Vary Your Textures. To me, the perfect salad has a mix of crunchy, soft, and chewy
textures. A salad that is too crunchy will easily tire out your jaw, but a salad that is
too mushy or has a very uniform texture may leave you feeling like a baby. I achieve
balance though my choice of leafy green, the ratio of cooked and raw vegetables I
choose to add, and any additional garnishes such as dried fruit and nuts/seeds.

23
Keep It Balanced. Not only with your toppings, but also with your dressing! Find-
ing a balance between acidic, salty, sweet, and spicy foods can be difficult at times,
but with time you should be able to modify any recipe to best suit your personal
palate.

S.O.S. (Also known as ‘‘Sauce on the Side’’) Letting the greens of your salad sit
with the dressing on them for extended periods of time will cause them to wilt and
become softer. Unless you intentionally are trying to tenderize a leafy green that is
normally tough, such as Kale or Cabbage, I would recommend that you carry your
dressing in a separate container and pour it on your salad just before serving.

THANK YOU
For downloading this ebook! I hope these seven simple recipes have shown
you that it is totally possible to create a hearty and satisfying meal while still in-
cluding those leafy greens.

If you make any of these recipes and decide to share them on Instagram, don’t for-
get to tag me @frommybowl and use #frommybowl + #satisfyingsalads
so I can see your beautiful creations!

Finally, thank you for your enthusiastic support of my social media channels and
recipes. I feel so grateful to have found a community of people whose values align
so perfectly with mine, and hope I get the chance to meet each and every one of
you individually one day so I can give you a giant hug. -CS
24