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AIP Recipe

Asian Chopped Salad (AIP, Vegetarian, Whole 30)

asian chopped salad with ginger dressing
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asian chopped salad with ginger dressing

My asian chopped salad recipe wasn’t something I was planning to make. Our friends invited us over for dinner and we were in charge of making a salad to go with fish. Since you can usually make salads powerfully flavorful to accompany fish, I totally went for it. The flavors came together really well and we ate every last bite of the salad (and the fish!).

My husband and I started off 2020 on a Whole30. I think it’s HILARIOUS because I eat paleo 99.9% of my life and he’s literally sending me text messages about how watching his boss and co-worker eat tiramisu is DEATH (direct quote). At first I wanted to laugh and roll my eyes at him. HOW DO YOU THINK I FEEL, BUDDY? Instead I just told him he’s doing a great job.

I think those of us who have been on a protocol long-term oftentimes forget how hard the initial change was. Cravings, isolation, disappointment.. they can all come up during the transition. Lucky for my husband, he only has to make it 30 days, but for many of my clients this is a change they may need to stick with for years to come.

The best way to make healing less boring is to get comfy in the kitchen. This Asian Chopped Salad is a great recipe for beginners because it’s easy yet tastes complicated, thanks to all the delicious flavors in it.

asian chopped salad with ginger dressing

Is asian chopped salad healthy?

It certainly is when it’s homemade! Houlihans and other fast food chains have chopped salads available, but they oftentimes come with inflammatory ingredients like soy, corn, gluten, and even dairy! This one is anti-inflammatory because it uses healthier alternatives.

As a nutrition professional, I’m always trying to “eat the rainbow.” A variety of rich colors means you’re eating a variety of phytonutrients, which have antioxidant and anti-inflammatory benefits. Read about what colors correlate with certain nutrients here.

How to make asian chopped salad?

It’s really simple. Just make your dressing with oil, lime juice, ginger, fish sauce, and coconut aminos, then add it on top of the listed ingredients. These Whole 30 and AIP-friendly, asian inspired flavors taste amazing together.  Traditional asian dressings are made with soy and sometimes refined sugar, but here we have a really basic, anti-inflammatory dressing that will rock your taste buds’ world!

asian chopped salad with ginger dressing

How do I thinly slice avocados?

The presentation of avocados and mangos make this look way fancier than it is. Slice the avocado in half and remove the pit. Then, using a small knife, carefully slice into the avocado at your desired thickness, being careful not to puncture the skin in the back, but going through to it. Once the entire avocado has those slices, use a spoon to carefully separate the meat of the avocado from the skin. Fan them out and add them to your salad!

asian chopped salad with ginger dressing

How do I cut a mango?

Mangos are delicious but they can be really tricky to cut! First, I like to peel the skin off with a small knife or peeler. I’ve tried peeling mangos many ways and this seems to produce the least amount of wasted fruit. Next, you should still be able to see where the mango is curved a bit, place that part away from you. Using a larger knife, cut slightly off-center down the whole mango. This helps you avoid the seed and gives you a big chunk of meat. Do the same on the other side. You can then cut the mango however you want! In this recipe, we slice it but it also tastes good chopped if you want more mango in every bite!

When I’m done, I feast on the mango meat still on the seed.. kind of like I’m eating ribs or something!

If you’re not on the autoimmune paleo diet, read this:

If you aren’t AIP and want to add an additional burst of flavor, sub the olive oil for toasted sesame oil and add some pan toasted cashews on there. This is how I typically make it for all of my friends and they love it, but it’s also really good with olive oil.

asian chopped salad with ginger dressing

What should I eat with this recipe?

I recommend pairing this recipe with a protein like shrimp or fish. You could also try it with my sheet pan steak recipe. I’m all about keeping things simple while also eating as nutrient-dense as possible. Both of these dishes will support that!

Where should I buy my ingredients? 

I prefer to get my fresh ingredients at farmer’s markets. That isn’t always an option, though, (especially for ingredients like mango.. I live in Colorado!) so we also buy our groceries at Whole Foods, Sprouts and King Soopers. We buy bulk whenever possible as well as organic. Bulk supports our mission of creating less waste while organic supports our mission of being exposed to fewer toxins.

When it comes to pantry staples, one of my favorite places to find affordable ingredients is Thrive Market. I  buy my coconut aminos, fish sauce (AIP friendly & no sugar added!) olive oil, and sesame oil through them! First time shoppers can snag 25% off!

asian chopped salad with ginger dressing

 

Other recipes you may like:

AIP Stirfry Sauce

Thai Chicken Coconut Lime Soup

Sheet Pan Steak Meal Prep Recipe

asian chopped salad with ginger dressing

Asian Chopped Salad

This asian chopped salad is bursting with delicious flavor
Prep Time 20 mins
Course dinner, lunch
Cuisine Chinese
Servings 4

Ingredients
  

  • 2 cups purple cabbage sliced
  • 4 cups arugula or green of choice
  • 4 tbsp fresh lime juice about 2 limes
  • 1 tbsp fish sauce
  • 2 tbsp extra virgin olive oil see notes
  • 2 tbsp coconut aminos (soy replacement)
  • 1 mango sliced or chopped
  • 2 tbsp cilantro
  • 1 inch of fresh ginger root minced or shredded
  • 1 Avocado sliced or chopped
  • 2 tbsp honey
  • 1 cup cucumber chopped or spiralized

Instructions
 

  • Combine ginger, coconut aminos, honey, sesame oil, and lime juice in a jar or bowl, whisk or shake to combine.
  • Add the arugula, cabbage, and cilantro to a bowl and toss
  • Top with avocado, cucumber, mango, and protein if using
  • Pour dressing and toss salad before serving

Notes

If you do not have a seed nut or sensitivity, definitely replace olive oil in the dressing recipe with toasted sesame seed oil. Top with toasted cashews for added flavor! 
Keyword Autoimmune, gluten free, meal prep, Paleo

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  1. Jennifer says:

    I am guessing the fish sauce is added with the other dressing ingredients.
    Looking forward to testing this out.

  2. Judy Onton says:

    Question: does fish sauce contain oysters?

  3. I appreciate your piece of work, thanks for all the useful posts.

  4. Easyladys says:

    I used blender and it separated my coconut milk. Now I have a gross mess of wasted ingredients. Did you test the directions to this recipe before posting it???

  5. Lydia says:

    This was so tasty!!! I didn’t put mango on it since I’m doing Low-FODMAP, but it was still great. Just a thought, it would be helpful to have the ingredients in order of when they’re used in the recipe. 🙂

    • Whitney Shook says:

      Hey lydia! Thanks so much for the suggestion and for the review. I’m happy you liked the recipe. It was one of my favorites last fall and i need to make it again this year!

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ENNEAGRAM 2, NUTRITION NERD, MINDSET MECHANIC, AND YOUR #1 HEALTH CHEERLEADER

Hi, I'm Whitney. Your Holistic Nutritionist and Autoimmune BFF

Owner of Rooted in Healing Nutrition Therapy, autoimmune expert, and steward of your wellbeing. Whitney's approach is both scientifically informed and emotionally supportive because she knows healing is multifaceted and you deserve a care team who can support you through the many layers of healing.

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