Eat Without › Without › Recipes without dairy

14 salads from the library, and we checked every ingredient in every one of them before it went on this list.

• 5 A Day Salad

  Ten ingredients, yellow squash, cauliflower, cucumber and broccoli among them. No yogurt, cheese, feta or cheddar cheese, the foods that bring dairy into other salads here.

  Everything in it:

  • 4 cups fresh spinach
  • 4 cups romaine lettuce
  • 2 cups chopped green peppers (or red, yellow, or orange peppers)
  • 2 cups cherry tomatoes
  • 1 cup broccoli (chopped)
  • 1 cup cauliflower (chopped)
  • 1 cup yellow squash (sliced)
  • 1 cup cucumber (sliced)
  • 2 cups carrot (chopped)
  • 1 cup zucchini (sliced)
• Apple, Fennel & Chicken Salad with Couscous

  Twelve ingredients, fennel bulb, couscous, pecans and almonds among them. It skips the yogurt, cheese, feta or cheddar cheese other salads here get their dairy from.

  The full list:

  • 12 ounces boneless chicken breast (2-3 breasts)
  • 3 tablespoons olive oil (divided)
  • 1 cup whole wheat couscous
  • 2 medium red apples
  • 1 tablespoon lemon juice (divided)
  • 1 fennel bulb
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 3 1/2 cups fresh baby spinach
  • 1/8 cup walnuts (chopped, may use pecans or almonds)
• Carrot Raisin Salad

  Four ingredients, raisins, lemon, carrots and sugar among them. Not a trace of yogurt, cheese, feta or cheddar cheese, the usual carriers of dairy in salads here.

  Every line, as published:

  • 4 medium carrots, peeled and grated
  • 1/4 cup raisins
  • 2 teaspoons sugar
  • 1 lemon, juiced
• Corn Salad with Fresh Basil and Lemon

  Builds on corn, fresh basil, lemon juice and sugar, in a list of six ingredients. It has none of the yogurt, cheese, feta or cheddar cheese that carry dairy into other salads.

  What goes in:

  • 6 ears of corn (about 3 cups)
  • 2 tablespoons chopped red onion
  • 2 tablespoons lemon juice
  • 1/8 teaspoon sugar
  • 2 tablespoons olive oil (or cooking oil of choice)
  • 1 tablespoon chopped fresh basil (or 1 tsp dried basil)
• Cuban Salad

  Eleven ingredients, radishes, romaine lettuce, lime juice and tomatoes among them. Where other salads here use yogurt, cheese, feta or cheddar cheese, this one has none of them.

  Everything in it:

  • For the Dressing:
  • 3 tablespoons vegetable oil
  • 1/4 cup fresh lime juice (1 large or 2 small limes)
  • 1 teaspoon garlic (peeled and minced)
  • 1/4 teaspoon Kosher salt
  • 1/4 teaspoon black pepper
  • For the Salad:
  • 1 head Romaine lettuce (washed, patted dry with paper towels, and torn into bite-sized pieces)
  • 2 large tomatoes (diced)
  • 1 red onion (finely diced)
  • 6 radishes (thinly, sliced )
• Curtido Salvadoreño (Cabbage Salad)

  Puts cabbage, vinegar, oregano and red pepper flakes to work, out of ten ingredients. You will not find yogurt, cheese, feta or cheddar cheese in it, though that is how dairy reaches other salads.

  The full list:

  • 1 head of cabbage, chopped
  • 2 medium carrots, grated
  • 1 small onion, sliced
  • red pepper flakes (optional, 1/2 teaspoon)
  • 1/2 teaspoon oregano
  • 1 teaspoon olive oil
  • 1/2 teaspoon salt
  • 1 teaspoon brown sugar
  • 1/4 cup vinegar
  • 1/2 cup water
• Garden Pasta Salad

  Puts cucumber, vinegar, parsley and onion to work, out of nine ingredients. No yogurt, cheese, feta or cheddar cheese, the foods that bring dairy into other salads here.

  Every line, as published:

  • 1/2 cup macaroni, cooked
  • 1/4 cup onion, finely chopped
  • 1/2 cup cucumber, finely chopped
  • 1/4 cup green pepper, diced
  • 1 tablespoon vinegar
  • 1/2 tablespoon vegetable oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon parsley, chopped (optional)
• Grilled Lamb Salad

  Leans on lamb, jicama, bamboo and sesame seeds; thirteen ingredients in all. It skips the yogurt, cheese, feta or cheddar cheese other salads here get their dairy from.

  What goes in:

  • 3 green onions, sliced
  • 12 ounces boneless leg of lamb, cut into 1-inch cubes (if cubed lamb is not available, ask the butcher to prepare it for you)
  • bamboo skewers
  • 6 cups shredded Savoy, Napa, or green cabbage
  • 2 carrots, shredded
  • 2 tablespoons black or white sesame seeds
  • 1 small jicama, julienned (optional)
  • For the marinade/dressing:
  • 2 tablespoons sugar
  • 2 tablespoons rice vinegar
  • 3 tablespoons soy sauce, low sodium
  • 1/4 cup water
  • 1 tablespoon vegetable oil
• Leaf Finger Salad

  Seven ingredients, sunflower seeds, beet, balsamic vinegar and cucumber among them. Not a trace of yogurt, cheese, feta or cheddar cheese, the usual carriers of dairy in salads here.

  Everything in it:

  • 4 iceberg lettuce leaves (large)
  • 1 cucumber (sliced)
  • 1 beet (shredded)
  • 1 carrot, medium (shredded)
  • 6 tablespoons sunflower seeds
  • 2 teaspoons olive oil
  • 2 teaspoons balsamic vinegar
• Pasta Salad with Herb Vinaigrette

  Twelve ingredients, white wine vinegar, broccoli, whole wheat and dried basil among them. It has none of the yogurt, cheese, feta or cheddar cheese that carry dairy into other salads.

  The full list:

  • 6 ounces uncooked whole wheat pasta, cooked, drained
  • 1 cup chopped fresh broccoli
  • 3/4 cup chopped tomato
  • 1/2 cup shredded carrots
  • 6 hard-cooked eggs, cut into wedges
  • For the Dressing:
  • 1/4 cup white wine vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons water
  • 1 teaspoon dried basil leaves
  • 1 teaspoon dried oregano leaves
  • 3/4 teaspoon garlic salt
• Pink Party Salad

  Puts beets, peas, vinegar and apple to work, out of nine ingredients. Where other salads here use yogurt, cheese, feta or cheddar cheese, this one has none of them.

  Every line, as published:

  • 4 potatoes (washed and cut in half)
  • 3 cups beets, cooked (peeled and diced)
  • 1 cup peas, green, fresh or frozen
  • 3 eggs, hard boiled
  • 1 apple
  • 1 teaspoon lemon juice
  • 2 tablespoons olive oil
  • 3 tablespoons vinegar
  • 1 tablespoon sugar
• Somali Summer Salad

  Leans on cucumbers, apples, lemon juice and tomatoes; seven ingredients in all. You will not find yogurt, cheese, feta or cheddar cheese in it, though that is how dairy reaches other salads.

  What goes in:

  • 3 tablespoons olive oil (or oil of your choice)
  • 1 tablespoon lemon juice
  • 3 medium apples
  • 2 green peppers
  • 3 medium tomatoes
  • 2 cucumbers
  • salt and pepper (optional)
• Sweet Potato Harvest Salad

  Puts pomegranate seeds, pumpkin seeds, apple cider vinegar and sweet potatoes to work, out of eight ingredients. No yogurt, cheese, feta or cheddar cheese, the foods that bring dairy into other salads here.

  Everything in it:

  • 4 cups sweet potatoes, diced (about 2-3 sweet potatoes)
  • 1 cup red apple, diced
  • 1/4 cup pomegranate seeds
  • 4 tablespoons unsalted pumpkin seeds (pepitas)
  • 1 tablespoon apple cider vinegar
  • 2 1/2 teaspoons extra virgin olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
• The Perfect "Pear" and Brussels Sprout Salad

  Ten ingredients, brussels sprouts, almonds, pear and dried cranberries among them. It skips the yogurt, cheese, feta or cheddar cheese other salads here get their dairy from.

  The full list:

  • 3 cups shredded Brussels sprouts
  • 1 large pear, diced (approx. 1 1/2 cup)
  • 1/3 cup dried cranberries
  • 1/4 cup sliced almonds
  • 1 1/2 tablespoons extra virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon nutmeg
  • 1/8 teaspoon black pepper

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