Let me tell you how I make a basic non-sweet fruitarian salad, step by step, with 12 pictures.
This is a very simple recipe. Making this tomato-based salad, you can skip any ingredient, according to your preferences or mood, and still have a decent fairly healthy basic fruitarian or frugan meal. It takes less than 10 minutes to make it if you already have tomatoes and some avocadoes, chips, or greens. The dishes are easy to wash afterwards.
The ingredients you can usually get in any grocery store, in any season. People who have no interest in following any special diet can enjoy this salad too, as well as all vegetarians - it is vegan.
Today I made this salad for the person who taught me this recipe with chips. It took me around 10 minutes to finish the dish, even with making photographs on the way. I will give you an illustrated example of a tasty salad, which was actually enjoyed by a non-vegetarian, and also some ideas for its variations. I rarely make salads for myself, but when I do, I make a big one to be my main meal of the day.
Basic and Easy Non-Sweet Fruitarian Salad
Main ingredients, ripe and fresh:
- Tomatoes - any kind, can be replaced or extended with cucumbers, zucchinis, bell peppers, pumpkin, squash - all non-sweet fruit.
- Avocados - any kind, can be skipped.
Optional and additional ingredients:
- Olives (if you don't mind some salt);
- Mixed leafy greens (many fruitarians eat some green vegetables);
- Various whole seeds, in smaller amounts in total than fresh juicy fruits:
- Beans - all kinds, but lentils can be boiled just in a few minutes, while you are cutting the fresh fruit), and green peas can be unfrozen or used from a can - if you have fresh one, you can try it too, but these are my favorites, and I love them on their own, so they never made it into my salad :)
- Nuts (hazelnuts, chestnuts) - botanically, nuts are fruit composed of a hard shell and a seed, but we call "nuts" (in the culinary sense) also almonds, walnuts, pecans, pistachios, Brazil nuts, Macadamia, pine seeds (pine nuts).
- Other seeds - sprinkle pumpkin and sunflower seeds, for example, consider also using ground seeds.
- Grains - cereals (rice, wheat, millet, maize) and pseudocereals (buckwheat, quinoa). Botanically, grain is a type of fruit.
I tried this salad both with buckwheat and quinoa, and they go surprisingly well with avocado, which I tried for the first time only in 2007, around the time I first heard of quinoa. I ate lots of buckwheat in childhood though, but in US it is not easy to find.
Ready-made corn (maize) could be a quick option, but it is usually sold with some sugar added, and mostly naturally sweet (meaning, the plant was modified by humans to produce sweeter corn). Some sweetness in a basic salad can be desirable for you. Try corn chips if you like to add something crispy, and if you have a limited time for food preparation. I would suggest choosing baked chips, with minimal oil and salt added, it such chips are easily obtainable for you.
- Freshly squeezed lime or lemon juice - if you like more sour taste, or if you have no or few tomatoes, which are usually provide that sour element to the complex taste of a mixed salad.
This steps I made for the preparation of the today's variation of the salad: with tomatoes, avocado, olives, corn chips and greens.
Cut Tomatoes and Avocados
Choose fresh ripe fruits, preferably undamaged, and clean them if needed.
Start with cutting in small pieces 3-5 large or medium tomatoes, or cut in halves a pound or two (.5-1 kg) of cherry or grape tomatoes.
Then add 1-2 avocados, depending on their size, availability, your taste and your nutritional goal.
Cutting the avocado into small uneven cubes inside of its shell has a couple of advantages:
- The resulting tiny avocado pieces are easier to made even smaller by scrubbing them out of the shell, so they mix better with other things in your salad, making its smoothness be more evenly distributed, and you generally need less of this oily fruit to get satiated.
- It is easier to rinse the palate or board you are working on, because it has not been in contact with the fat.
Add Other Things
On this stage, you can sprinkle some lime juice or add few seeds and serve it, or go on adding ingredients.
Add some olives. And you could stop right here as well.
Add some leaves of your preference and dietary needs.
You can also crush some chips in it. This was my choice on my friend's request: organic blue corn tortilla chips, no salt added. For a raw-food oriented person, I might go with a package of raw kale or zucchini chips. By the way, most of the ingredients in today's salad are organic, and some are packed in already recycled plastic.
PS: Tomato salad was one of my favorite foods in childhood, but it was made with onions, sunflower oil and salt, added into a large bowl of ripe bright or dark red chunky cut garden or heirloom tomatoes.
PPS: For a basic fruitarian sweet salad, cut apples, oranges and bananas - these are available most of the time in most places I know, - and add seasonal fruits. Doing so, can save you in a situation when you cannot get fruits that are perfectly ripe and balances in taste: if you can have too sour, or flavorless, or too sweet fruit pieces. Combining them smartly can make your meal enjoyable.
Usually I eat fruit as they are, whole, cutting them on the go if needed, but these salads helped me many times to avoid out-of-season "fruitarian frustration", as I call it for myself :) Please share your ideas in the comments!