ST. LOUIS – Caryn Dugan, owner of STL Veg Girl and the Center for Plant-based Living, shows us how to throw together a light Italian salad without the oil.
The oil-free Italian salad has fiber-rich cabbage and romaine, vitamin C-packed tomatoes and bell pepperoncini, and artichoke hearts for antioxidants. The dressing combines white balsamic vinegar and lemon juice with nutritional yeast for a cheesy flavor without dairy, balanced by maple syrup.
POWER AS THE EVENTUAL IN THE HOUSE CANDIDATE AND WE’RE TALKING ABOUT IT WHEN IT’S THIS HOT OUTSIDE. >> THE MENU SHRINKS IS IT SAVES. YOU DON’T WANT YOU BECAUSE YOU’RE TOO HOT, RIGHT? LIKE 1000 DEGREES OUT. YEAH, IT YEAH. AND IN CHICAGO TODAY I SAW THAT FEELS LIKE 107. IT CAN GET LIKE THAT. EVEN THE LAKE EFFECT. YOU CAN’T. YEAH, RELIEF. SO TO THAT END AND WE KNOW THAT ST. LOUIS LOVE THEIR ITALIAN SALADS, BY THE WAY, SO LET’S DO A NO-BAKE. OF COURSE, ITALIAN SALAD. AND ALSO THERE’S A LOT OF HIDDEN INGREDIENT IN SALAD DRESSINGS IN CELLS. IN GENERAL. WE HAVE GO OUT TO RESTAURANTS OR WHEN YOU GO AND YOU TRY TO BE GOOD AND BY THE DRESSING AT THE GROCERY STORE SO WE’RE JUST GOING TO JUST A FEW INGREDIENTS. SUPER SIMPLE, SUPER EASY AND A REALLY GREAT MEAL. SO LET’S GET STARTED. OKAY. I’M MAKING THE DRESS AND TIM IS GOING TO ADDRESSING. THIS IS WHAT WHITE BALSAMIC VINEGAR ALREADY IN HERE AND THEN GO AHEAD AND ADD IN SOME NUTRITIONAL YEAST, WHICH IS DEACTIVATED EAST. IT HAS A CHEESY NUTTY FLAVOR. >> THEN ITS ITALIAN DRESSING BECAUSE ADDING ITALIAN SEASONING. REAL, REAL EASY AND WE’RE GOING TO ROUND IT OUT WITH JUST A LITTLE BIT OF MAPLE SYRUP. LOVE IT. YEAH, THERE YOU GO. I’M GOING TO ADD SOME MORE ACID OR THERE’S SOME GARLIC AND YOU CAN PUT SOME FRESH GARLIC AND THEIR FOOD. AND THEN YOU ARE GOING MASTER IT WITH THE WHISK. GET OUR CARE. WE GET THE WISC AND THEN YOU DARLIN ARE GOING TO PLEASE TAKE THE KNIFE, OK? AND WE’RE JUST JUST CHOP IT UP. AND YOU KNOW, IF IT GOES EVERYWHERE, CARS, EVERY WHERE WE’RE EVENTUALLY GOING TO ADD TO THIS BALL GO ED OR JUST CHOP UP THAT ROMAINE EVERY TIME YOU LOVE YOU PLEASE PUT US TO WORK. YOU KNOW, I DON’T DO THIS FOR MYSELF. CAN COME ON THE DELEGATES. ALL RIGHT. SO >> SAM IS GOING TO ADD IN MOST OF THE DRESSING, NOT ALL OF IT. AND HERE’S THE REASON WE’RE DOING IT THIS WAY. YOU AS HOUSE REALLY GOOD. ISN’T IT GREAT THAT IT WILL THIS? SO WE HAVE THIS OBVIOUSLY JUST CABBAGE, BUT WE WANT TO SOFTEN THE CABBAGE, RIGHT? AND SO THE ACID IN THE DRESSING, WE’LL GO TO WORK FOR US RIGHT THERE. AND AS NOW, I HAVE STUFF ALL OF MY HANDS. BUT THAT’S OKAY. SO THEN WHAT WE’RE GOING TO DO AS ED IN OUR CARROTS. AND JOKES. I MEAN, SO MUCH COLOR, SO MUCH FLAVOR. SO MANY TRANCE AND THEN WE’LL PUT SOME TOMATOES, GOOD SOURCE OF LIKE A KNOW, LET IT JUST RIGHT THERE. AND THEN. WE’RE GOING TO TAKE. LETTUCE. AND START TO EVERYTHING COULD JUST PUT EVERYTHING TOGETHER AND THEN PEPPER CHENEY’S UP COVERAGE. RIGHT? SO A LITTLE BIT CHRONICLE. ITALIAN GOODNESS. YES, A LITTLE BIT OF SOME RED ONION. DON’T HAVE HAVE SOME. THIS IS THE ITALIAN SALAD THAT ALL WANT TO EAT BECAUSE IT’S FULL OF FLAVOR. FULL OF NUTRIENTS. SUPER EASY. AND THEN WE HAD A LITTLE BIT OF CRUNCH AT THE END. A LOVE THAT. AND IT’S THERE’S SO MUCH TEXTURE, RIGHT, UNFORESEEN, SO MUCH TEXTURE. YOU COULD PLEASE HELP YOURSELF. YOU CAN. WE’VE GOT PLENTY. LET’S GET THIS PURPLE UP HERE SO WE CAN SEE IT. AND THEN TIM, YOU CAN ADD IN THE REST ON OF THE DRESSING. AND HOW BEAUTIFUL IS THIS? AND THEN EVERYBODY HAS BASIL GROWING NOW AND THERE ARE IN THEIR AND JUST AND AND REALLY THIS CALL YOU CAN, OF COURSE, USE BASIL. YOU CAN USE ANY ANY HERB YOU WANT IN THERE. THAT WILL REALLY JUST LIVEN UP YOUR SALAD. SO IF YOU WANT REALLY WANT TO ROUND THAT OUT AND CREATE A FULL MEAL, I WAS NOT THAT THIS WOULDN’T DO IT. BUT I WOULD SAY ADAMS WHITE CAN ILLINI BEANS OR MAYBE SOME CHICK PEAS THAT’LL MAKE YEAH. YEAH. THAT’LL REALLY KIND BEEF IT UP, IF YOU WILL. BUT THIS IS JUST THE SUPER EASY SELL. YOU SAW HOW FAST THAT WAS GRADY, THE WHOLE FAMILY RIGHT AWAY. LOVE THAT. AND SO WE’RE DOING THIS SALAD WITH SOME OTHER THINGS TOMORROW NIGHT WE HAVE A CLASS AT 5 O’CLOCK ONLINE TO THE CENTER PLANT-BASED LIVING. IT’S ITALIAN CLASS AND IT’S A VERY LIGHT BATTALION CLASS FOR THE SUMMER. WE JUST THE KIND OF MONEY YOU’RE LOOKING FOR DAY LIKE THIS. AGAIN. >> TOMORROW, 5 TO 7. IT’S ONLINE. IT’S VIRTUAL. >> IT’S YES. AND WE STILL HAVE SPACE OPEN. SO COME ONE COME ALL AND THE RECIPES, YOU KNOW, YOU GET TO KEEP FOREVER. WE TALK YOU THROUGH IT. DR. LEWIS IS GOING TO BE IN ON THE CLASS. ALSO, CHECK