tofuHere’s the perfect summer salad that’s as colorful as nutritious. This Hawaiian-style seven-layer salad is a meal in itself and easy to make. The light tangy Asian dressing blends the silky texture of the tofu with the crunchy veggie layers.
Made with fresh chopped vegetables (local grown is best!) and salmon that’s packed with heart-healthy omega-3 fatty acids. Tofu is a high-quality source of vegetable protein, contains no cholesterol, and is rich in healthy isoflavones.
NOTE: Vegetarians can omit the salmon layer.

Salad Dressing – Combine and mix well:

  • 1/4 cup preservative-free soy sauce
  • 1/4 cup vinegar
  • 1/4 cup sugar
  • 1 Tbsp. sesame oil

Layer ingredients in the following order:

  1. 19 oz. medium firm tofu, drained well, cut into small cubes (drizzle a little dressing on the tofu)
  2. 2 stalks green onions, finely chopped
  3. 14.75 oz. wild Alaska Sockeye or “red” salmon (flake with a fork)
  4. 1/2 Japanese or English cucumber, diced
  5. 1 medium tomato, diced
  6. 1/2 red onion, diced
  7. 3/4 green pepper, diced

Pour dressing over the layered ingredients just before serving.
Makes 6-8 servings.

Karen Owoc

I’m a Cardiopulmonary Rehabilitation Clinical Exercise Physiologist certified by the American College of Sports Medicine, KRON 4's weekly health expert, speaker, and author of my book on functional longevity, “Athletes in Aprons: The Nutrition Playbook to Break 100".

You may also like...


  1. […] salt. These premium fillets (6.0 oz) are a great source of healthy fats and protein. Perfect on salads, pasta and right out of the […]

Leave a Reply

Your email address will not be published. Required fields are marked *