Simple Raw Marinated Vegetables

Raw vegetables marinated in olive oil and sea salt are exquisite in their simplicity. This straightforward preparation hadn't occurred to me until I tasted a rainbow of marinated vegetables in my salad at Ristorante Avanti. 

Vegetable Salad at Ristorante Avanti

No raw food cookbook that I've read will tell you this, but, almost any fresh vegetable allowed to take on the flavor of a little sea salt and soften in cholesterol-lowering cold-pressed olive oil tastes amazing! It's the raw equivalent of blanching, steaming, or boiling. But, the cell structures of the vegetables stay in tact and go to work reviving the body's cells and cleaning out toxins. 

Marinated Kale Salad

This technique can be used with virtually any edible plant. Marinated Kale Salad is a perfect example of softening to the point of palatability. 

Green Beans Coated with Salty Olive Oil

I was stumped as how to make good use of these fresh-from-the-farm green beans. Aside from snapping and popping them right in the mouth, or dipping them in a raw dressing such as  Raw Caesar Dressing or Amazing Raw "Peanut" Sauce, it seems there just aren't a lot of raw-food green bean recipes out there.*


Marinating them was my quick and easy answer. Tossed and served immediately, they were surprisingly delicious despite being quite crunchy. 


But, that's just me. Here's how to achieve a softer, "cooked" texture in a variety of vegetables: 

Bok Choy Marinating, later to be served
with Rosemary Garlic Mashed Potatoes

At least one hour:
Bok choy (This tastes best with an additional vegetable)
Collard greens
Kale
Mushrooms
Spinach
Swiss chard 
Tomatoes (can sit for at least 15 minutes)


At least two hours:
Bell peppers
Celery
Radishes
Squash
Zucchini


4-6 hours:
Cabbage
Carrots
Fava Beans
Green Beans
Parsnips


Overnight:
Beets
Broccoli
Cauliflower

The crunchier the vegetable, the longer it should marinate. Take into account your personal preference for texture (al dente versus very soft) and adjust marinating time accordingly. 

Chop or slice finely and toss in enough olive oil to evenly coat the vegetables. Sprinkle with salt just before serving. 

I hope you enjoy this easy yet sophisticated preparation the next time you don't know what to do with your veggies. 


*Does anyone have a favorite raw recipe for green beans?