BOBAR Salad recipe
BOBAR Salad shopping list
all ingredients can be conventional unless otherwise specified. of course, if you can afford organic, go for it.
also, many of us may modify this list to some degree, based on taste preferences and such. however, the purpose of the majority of the produce is for the broad spectrum of micro nutrients. so don’t modify too much too often!
- cabbage (green or red)
- red onion
- red bell pepper (organic)
- pitted green olives and/or black olives (optional based on taste)
- pickled jalapeños (optional based on taste)
- extra virgin olive oil (used to finish and help “keep”)
- bragg organic apple cider vinegar (used to finish, help “keep,” and make more digestible)
method – chop and stir
for those of you who like to use the knife and use proper knife skills.
- start with ingredients above.
- hand chop vegetables into bite-size portions.
- throw on top green olives, black olives, and pickled jalapenos.
- using a spatula, stir in a few tbsp of vinegar and olive oil.
- put into containers and refrigerate.
method – chopper bowl style
I prefer this method because I like my stuff in smaller pieces in quicker time. now that I’m getting really good with my Global 10″ chef knife and knife skills, I may abandon this method eventually, but alas. . .
- give the large vegetables a rough chop.
- throw olives and jalapenos on top.
- use salad chopper & bowl to more finely chop ingredients together.
- add bragg apple cider vinegar, extra virgin olive oil, then toss.
- transfer to containers and fridge.
the salad chopper bowl is optional, but it allows you to make a massive amount of salad at once (I make mine on Sundays) which will keep in the fridge as a go-to salad for several days after.
if you don’t feel like purchasing the chopper and bowl, many people simply use some version of a “chopper” such as a slap chop, or an electric chopper. I’d be careful about using a food processor because it tends to chop everything up too much.
use BOBAR as a stand-alone salad, add it to any dish, use in omelettes, saute dishes – anywhere vegetables are called for.
when serving, I always dowse with EXTRA extra virgin olive oil, and a little balsamic vinegar. I also add a big dollop of my squeezed guacamole and stir. THE MORE HEALTHY FATS THE BETTER.