Eat Without › Without › Recipes without tree nuts

17 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. Not a trace of walnut or almond, the usual carriers of tree nuts in salads here.

  What goes in:

  • 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 Salad with Sweet & Tangy Yogurt Dressing

  Leans on raisins, apple, vanilla and celery; six ingredients in all. It has none of the walnut or almond that carry tree nuts into other salads.

  Everything in it:

  • 1 cup diced apple
  • 1 teaspoon lemon juice
  • 1/2 cup diced celery
  • 1/2 cup grated carrots
  • 1/2 cup raisins
  • 1/2 cup yogurt, low-fat vanilla
• Avocado, Potato, and Grilled Chicken Salad

  Leans on cider vinegar, avocado, green onions and bell pepper; ten ingredients in all. Where other salads here use walnut or almond, this one has none of them.

  The full list:

  • 3 medium red potatoes
  • 1 ripe avocado
  • 1 teaspoon lemon juice
  • 4 green onions (chopped)
  • 1/2 medium red bell pepper (chopped)
  • 8 ounces frozen pre-cooked grilled chicken strips (about 8 strips) (thawed, cut into bite-size pieces)
  • 1 tablespoon olive oil
  • 1 tablespoon cider vinegar
  • 1/2 cup lemon non-fat yogurt
  • 1 teaspoon ground black pepper
• Carrot Raisin Salad

  Four ingredients, raisins, lemon, carrots and sugar among them. You will not find walnut or almond in it, though that is how tree nuts reaches other salads.

  Every line, as published:

  • 4 medium carrots, peeled and grated
  • 1/4 cup raisins
  • 2 teaspoons sugar
  • 1 lemon, juiced
• Confetti Slaw

  Leans on peanuts, green cabbage, raisins and orange juice; six ingredients in all. No walnut or almond, the foods that bring tree nuts into other salads here.

  What goes in:

  • 1/4 head of green cabbage
  • 2 carrots
  • 1/4 cup raisins
  • 1/4 cup peanuts
  • 1/2 cup low-fat vanilla yogurt
  • 1/16 cup orange juice (1 tablespoon)
• Crunchy Chicken Salad

  Eight ingredients, grapes, cucumber, apple and celery among them. It skips the walnut or almond other salads here get their tree nuts from.

  Everything in it:

  • 2 cups cooked chicken, chunked
  • 1/2 cup celery
  • 1/4 cup green pepper
  • 1/4 onion
  • 1/2 cucumber
  • 1/2 cup grapes, seedless
  • 1 small apple, diced (leave the peel on)
  • 1/4 cup yogurt, plain, low-fat
• Curtido Salvadoreño (Cabbage Salad)

  Puts cabbage, vinegar, oregano and red pepper flakes to work, out of ten ingredients. Not a trace of walnut or almond, the usual carriers of tree nuts in salads here.

  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 Orchard Salad

  Seven ingredients, dry-roasted peanuts, cauliflower, broccoli florets and green onion among them. It has none of the walnut or almond that carry tree nuts into other salads.

  Every line, as published:

  • 1 1/2 cups broccoli florets (coarsely chopped)
  • 1/2 cup carrots (grated)
  • 1/2 cup cauliflower (coarsely chopped)
  • 1/2 cup apple (chopped, cored and diced, not peeled)
  • 1/4 cup green onion (sliced)
  • 1/2 cup nonfat vanilla yogurt
  • 1/4 cup unsalted, dry-roasted peanuts (chopped)
• Greek Salad with Chicken

  Puts black olives, feta cheese, cucumber and romaine lettuce to work, out of sixteen ingredients. Where other salads here use walnut or almond, this one has none of them.

  What goes in:

  • For the dressing:
  • 1/2 cup Greek yogurt, fat-free
  • 2 teaspoons lemon juice
  • 2 teaspoons olive oil
  • 1 clove garlic
  • 1 teaspoon oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • For the salad:
  • 1 head romaine lettuce
  • 1/2 cup cherry tomatoes, cut in half
  • 1 cucumber, diced
  • 1/4 cup red onion, sliced
  • 1/4 cup black olives, cut in half
  • 1 cup cooked chicken breast, cubed
  • 1/4 cup feta cheese, crumbled
• Leaf Finger Salad

  Seven ingredients, sunflower seeds, beet, balsamic vinegar and cucumber among them. You will not find walnut or almond in it, though that is how tree nuts reaches other salads.

  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
• Mango Berry Rotini Salad

  Builds on poppy seeds, raspberries, feta cheese and mango, in a list of twelve ingredients. No walnut or almond, the foods that bring tree nuts into other salads here.

  The full list:

  • 1 cup (4 oz) whole-wheat rotini pasta, uncooked
  • 1 ripe mango
  • 1 cup raspberries
  • 1 cup blueberries
  • 2 cups fresh baby spinach
  • 1/2 cup reduced-fat feta cheese
  • For the vinaigrette:
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons raspberry vinegar
  • 1 teaspoon sugar
  • 1 teaspoon poppy seeds
  • 1/4 teaspoon salt
• Pasta Salad with Herb Vinaigrette

  Twelve ingredients, white wine vinegar, broccoli, whole wheat and dried basil among them. It skips the walnut or almond other salads here get their tree nuts from.

  Every line, as published:

  • 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. Not a trace of walnut or almond, the usual carriers of tree nuts in salads here.

  What goes in:

  • 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
• Quick and Easy Baked Potato Salad

  Leans on chives, bacon, cheddar cheese and parsley; nine ingredients in all. It has none of the walnut or almond that carry tree nuts into other salads.

  Everything in it:

  • 1 1/2 pounds red potatoes
  • 1 cup non-fat plain yogurt
  • 1/3 cup minced onion
  • 1/2 cup shredded, reduced-fat cheddar cheese
  • 4 tablespoons snipped fresh chives
  • 3 tablespoons real bacon bits or pieces
  • 1/4 teaspoon salt
  • freshly ground pepper to taste
  • chopped fresh parsley (optional)
• Splendid Fruit Salad

  Builds on banana, apples, orange juice and vanilla, in a list of five ingredients. Where other salads here use walnut or almond, this one has none of them.

  The full list:

  • 2 apples, medium (chopped)
  • 1 banana (chopped)
  • 3/4 container yogurt, low-fat vanilla (6 ounces)
  • 1/4 teaspoon cinnamon
  • 1/16 cup orange juice (1 tablespoon)
• Sweet Potato Harvest Salad

  Puts pomegranate seeds, pumpkin seeds, apple cider vinegar and sweet potatoes to work, out of eight ingredients. You will not find walnut or almond in it, though that is how tree nuts reaches other salads.

  Every line, as published:

  • 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
• Yogurt Fruit Salad

  Five ingredients, banana, apples, orange juice and vanilla among them. No walnut or almond, the foods that bring tree nuts into other salads here.

  What goes in:

  • 3/4 cup (6 ounces) low-fat vanilla yogurt
  • 1/4 teaspoon cinnamon
  • 1/16 cup (1 Tablespoon) orange juice
  • 2 medium apples, chopped
  • 1 banana, chopped

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