Carrot and radicchio salad with toasted sunflower seeds

Contributed by Preston Maring, MD

Carrot and radicchio salad with toasted sunflower seeds

I am an older doctor who likes to cook and am not an expert nutritionist or chef. I have personally cooked each of the recipes I share with you to see how difficult or easy they are to prepare and how they taste.

Nutritionally these recipes fit into the usual dietary guidelines I would use when counseling patients in the office. The recipes aren't intended to be part of any specific diet e.g. “low fat”, “no carb”, “vegan”, “gluten free”,  and others. They are simply moderate in everything. Nutritionally balanced recipes eaten in appropriate portion sizes can be part of almost any diet.

Those who need very specific diets and help for their particular condition can get help elsewhere in and at their facility's health education library.

This salad could probably be made with a leafy salad vegetable other than radicchio if you can't find it. I was amazed at the fresh flavor of this dish and the toasted seeds added a nice touch.


  • 4 to 5 carrots, grated
  • 3 to 4 big radishes, grated
  • 1/2 head radicchio, thinly sliced
  • 1 bunch green onions, white and light green parts chopped
  • 2 to 3 tablespoons raw unsalted sunflower seeds, toasted in a skillet
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon sugar
  • 1 tablespoon olive oil
  • Salt and freshly ground pepper


  1. Toss the veggies in a large salad bowl.
  2. Whisk the dressing ingredients together, season, and toss with the veggies. Note the reverse ratio of vinegar to oil — most vinaigrettes have anywhere from twice to four times more oil than vinegar, thus the light dressing.
  3. Mix in the toasted seeds.
  4. Chill until serving.