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Blanched Vegetable Salad - Vegan, GF  ©Deborah Barr, 1985-2016.  All rights reserved.

Blanching is the process of scalding vegetables in boiling or steaming water for a short time. It is simple. Blanching helps retain the flavor, color, and texture of vegetables.

Cooking vegetables, even if only briefly, makes them much easier to digest. Many people experience gas, bloating, belly fat, yeast and fungal issues, IBS and other digestive disorders from raw vegetables. Blanching vegetables will improve digestive health which will improve many health conditions.

To Blanch

1.     Place water in a large pot and bring it to a rolling boil with a pinch of unrefined sea salt (less than 1/8th teaspoon; this helps the vegetables retain their flavor). Use a gallon of water per pound of vegetables, or approximately 2 cups of prepared vegetables. Or twice as much water as vegetables you intend to blanch.

2.     Clean and cut vegetables as needed and keep them separate. For example, you may be blanching green beans, carrots, broccoli, and cauliflower.  Cook the green beans and scoop them out of the water, then add the carrots and do the same thing with each vegetable, cooking them separately from each other.

3.     Place vegetables in a wire basket or the perforated blancher insert and immerse in boiling water; or simply place the vegetables directly in the boiling water. The water should return to a boil quickly.

4.     Cover and start counting blanching time as soon as water returns to a boil. Time depends on size of vegetables.

5.     Keep on high heat for the time given in the directions. Remove from pan with tongs, a strainer, or slotted spoon. A properly blanched vegetable is brightly colored all the way through, when sliced with a knife.

6.     Cool immediately in cold or ice water for the same time used in blanching (corn-on-the-cob takes twice as long). Stir vegetables several times during cooling.

7.     Drain vegetables thoroughly.

If you have a steamer, you can use it but it will usually take 1-1/2 times longer than blanching the vegetables.


Blanch time depends on the vegetable and size. Over-blanching causes loss of flavor, color, vitamins, and minerals. A properly blanched vegetable is brightly colored all the way through, when sliced with a knife. The vegetables should taste crisp yet cooked. Green beans may take 2 minutes; carrots and broccoli, 15-60 seconds; cauliflower, 30-60 seconds; greens such as kale and collards, 3-4 minutes; brussel sprouts, 2 minutes; peas 1 - 2 minutes; etc. Again, time depends how on how small you cut the vegetables. It’s better to undercook than overcook.


Place your cooked and cooled veggies over a bed or romaine or arugula with your favorite non-dairy salad dressing. Top with toasted sesame seeds, pumpkin or sunflower seeds. Or make a veggie platter with your favorite dips. My guests have liked blanched and cooled veggies better than raw ones. Keep them in the refrigerator and munch on them for a snack.



Quick homemade dressing:  Combine 1 TB. wheat-free soy sauce or tamari; 1 TB. fresh lemon juice or vinegar; TB. water and 1 tsp. finely grated ginger.


Quick dressing #2:  combine 2 TB. cold pressed flax oil and 2 tsp. umeboshi vinegar


Miso Happy Salad Dressing (source unknown)

 1/3 cup vinegar (or lemon juice)

2 TB Sweet White Miso

2 cloves garlic, chopped

2 tsp. raw honey (optional)

2-3 TB water

1/4 c fresh parsley, basil or chives

-1 cup of sesame or light vegetable oil (it’s good without the oil too)


Tahini Sauce

cp. Tahini                                                      cp. Lemon juice

cp. Olive oil                                                   1 clove garlic

2 TB. wheat-free soy sauce                                - cup water

Blend all ingredients in a blender until creamy.  Can be served warm or cold over vegetables, salads, tofu, or noodles.


Schedule a 30-minute consultation/evaluation with Deborah Barr, 31-year Holistic Health professional. Wouldn't you like to  reverse health, weight, and emotional conditions in safe, effective ways? Sessions can be done by phone, Skype or at my Pittsburgh office. Questions?   email or call 412.361.8600. Client Success Stories

Deborah Barr, 31-Year Holistic Health and Nutrition Counselor/Coach, Speaker, and Author, has helped thousands of clients reverse health and weight issues; achieve emotional harmony, radiant health, passion, peaceful living, work-life balance and lives they love.

She is a former natural foods chef and caterer, and taught hundreds of vegan and whole foods cooking classes in the 80's and 90's.  In 1985 she founded Whole Health Resources, the premier Holistic Health Center in Pittsburgh. WHR's mission is to promote the healing and development of body,  mind and spirit; and to teach an understanding of the relationship between diet, attitudes, mind/emotions, lifestyle and wellness.

©Deborah Barr, 1985-2016.  All rights reserved.


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