Our healthy recipe for 7 layer salad can also be used as a 7 layer dip with fresh chopped vegetables (think carrots, celery and tri-colored peppers). Yum!
Football season is here again!If you havea family of football fans then you need touchdown-worthy “All-American”football food.This Clean Cuisine style 7-Layer Salad recipe is sure to bowl the whole gang over – especially when they discover it’s vegan and super healthy too! On second thought, you might actually want to keep the whole “healthy thing” hush-hush since nobody will know if you don’t tell (wink).
- Table of Contents -
How to Make the Best 7 Layer Salad Recipe
Simple Swaps for the 7 Layer Salad
Kitchen Favorites
How to Make the Best 7 Layer Salad Recipe
Ihave been making thisvegan / dairy-free 7-layer salad recipe every season for a few years now and it is always a hit with everyone, including the kids. I especially love that it looks impressive but is really super easy to make!
Simple Swaps for the 7 Layer Salad
THE BEAN LAYER
You’re definitely not going to want to skip this part. With just a few ingredients, the flavor add to this entire dish is amazing. Of course, if you’re in a rush a can of refried beans will do.
THE GUACAMOLE LAYER
Making this simple guacamole is easy and efficient. However, picking up pre-made guacamole is also pretty great too. We love Wholly Guacamole as a quick substitute because their ingredients are minimal and clean.
Wholly Guacamole Ingredients: hass avocados, tomatillos, water, onions, jalapeno peppers, contains 2% or less of cilantro, garlic, salt.
THE TOMATO LAYER
For the tomato layer, you can use any kind of tomatoes. We prefer vine tomatoes or roma tomatoes that ripe on the counter. Feel free to use any kind of tomato you have available… or pick up some fresh pico de gallo from your grocery. We love the deli pico that is made fresh daily. Can’t find it? Ask your grocer.
Looking for a killer pico de gallo recipe? Check out Gluten Free Dad.
Our healthy recipe for 7 layer salad can also be used as a 7 layer dip with fresh chopped vegetables (think carrots, celery and tri-colored peppers). Yum!
4 teaspoons all-natural taco seasoning (such as Simple Mills)
Heat the oil in a large heavy skillet over medium heat; add the garlic and onion and sauté until soft and caramelized. Add the mashed beans and taco seasoning and cook for 4 to 5 minutes. Set beans aside to cool. When cool, spread the refried beans on the bottom of an 8 x 8-inch casserole dish.
LAYER 2 | GUACAMOLE
2 Haas avocados, pitted
Juice from 1 whole lime
Unrefined sea salt, to taste
Place the avocado flesh in a large bowl and use a pastry blender to mash. Add the lime juice and salt and mash until smooth and creamy. Spread guacamole on top of the refried beans.
LAYER 3 | BUTTER LETTUCE
2 cups butter lettuce, finely chopped
Arrange the butter lettuce on top of the guacamole.
LAYER 4 | RED ONION
1 cup red onion, finely chopped
Spread the layer of onion out across the lettuce.
LAYER 5 | CILANTRO
1 cup cilantro, chopped
Spread the cilantro over the onion.
LAYER 6 | TOMATOES
2 cups tomatoes, chopped
1 teaspoon lime or lemon juice
Unrefined sea salt to taste
Mix tomato ingredients in a small bowl and then spread across the cilantro.
LAYER 7 | BLACK OLIVE
3 cans (2.5 ounces each), sliced olives, drained
Arrange the sliced olives on top of the butter lettuce.
The beans are a good source of disease-fighting antioxidants, and they have protein and fiber, as well as energy-boosting iron. Avocado adds creaminess and fiber. Plus, its fats help your body take in nutrients, including heart-healthy lycopene.
Seven-layer Salad (lettuce Salad Made With A Combination Of Onion, Celery, Green Pepper, Peas, Mayonnaise, Cheese, Eggs, And/or Bacon) (1 cup) contains 7.3g total carbs, 5.7g net carbs, 25.9g fat, 5.6g protein, and 281 calories.
A fabulous 7-layer salad consisting of Romaine lettuce, peas, red onion, bacon, hard-boiled eggs, cheddar cheese and green onions. The dressing is killer!
Lettuce, spinach, and other salad greens are an important part of a healthful diet because they can be year-round sources of vitamin A, vitamin C, and other nutrients. Red and dark green leafy vegetables are generally higher in antioxidants, Vitamin B6, and other nutrients than lighter colored greens.
Salads that stay fresh all week use separate containers for toppings and dressing to keep crunchy foods crunchy. Prep the toppings and dressing so the entire salad will be ready to grab when needed – just mix the containers together before eating. Meal prep salad is a lot like building a salad you'd eat right away.
The basic parts of a salad are the base, the body, the garnish, and the dressing. The five basic types of salad are green salads (tossed or composed), bound, vegetable, fruit, and combination.
"The most important thing for me in a salad is crisp, fresh greens," says Chef Joseph Buenconsejo, with whom I co-own Rooted Seeds Catering in Danbury, Connecticut. "They add texture and are the body of the salad." When shopping for salad ingredients, look for the freshest produce you can find.
Why is lettuce healthy? There are five different categories of lettuce: loose-leaf, cos/romaine, butterhead, crisphead, and asparagus-stem lettuce. Romaine lettuce and lettuce greens are the most nutritious types of lettuce.
There is concern that the body does not easily absorb raw fruits and vegetables. Generally speaking, this has proved false. People who eat salad regularly are much more likely to fulfill their recommended intake of nutrients. Eating a salad every day is healthy because you get vital nutrients, fiber, and good fats.
To begin building a well-rounded, nutrient-dense salad, you must start with your base. Four main salad greens are Romaine lettuce, kale, spinach, and cabbage. These four leafy greens pack an immense punch of nutrients and flavor, so you can customize your salad to your liking.
While spring mix, spinach, and kale are often hailed as the salad bar's nutritional powerhouses, the truth is that romaine is, as far as vitamins and minerals and all that good stuff is concerned, actually very comparable (and in some ways better) than its supposedly-so-much-more-virtuous cousins.
Address: Apt. 814 34339 Sauer Islands, Hirtheville, GA 02446-8771
Phone: +337636892828
Job: Lead Hospitality Designer
Hobby: Urban exploration, Tai chi, Lockpicking, Fashion, Gunsmithing, Pottery, Geocaching
Introduction: My name is Ray Christiansen, I am a fair, good, cute, gentle, vast, glamorous, excited person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
