PER SERVING
Calories: 107 | Fat: 8g | Sodium: 259mg | Carbohydrates: 8g | Fiber: 3g | Protein: 4g
For a Different Twist: Toasted Almond Seasoning
Add an extra flavor dimension to salads, rice dishes, or vegetables by sprinkling toasted almonds over the top. Toast ½ cup ground raw almonds in a nonstick skillet over low heat, stirring frequently, until they are a light brown color. Store the cooled almonds in an airtight container in a cool, dry place.
Jicama is a tropical tuber, the root of a legume. It is slightly sweet and very crisp, and almost always eaten raw.
INGREDIENTS | SERVES 4
½ pound jicama
1 head red lettuce, shredded
1 head radicchio, thinly sliced
½ red onion, thinly sliced
½ cup Balsamic Vinaigrette (Chapter 12)
In a large salad bowl, combine jicama with lettuce, radicchio, and onion and toss gently.
Drizzle with vinaigrette, and serve immediately.
PER SERVING
Calories: 240 | Fat: 21g | Sodium: 150mg | Carbohydrates: 10g | Fiber: 4g | Protein: 2g
Taming Onions
Onion tastes very sharp and can overwhelm a recipe. By simmering an onion in water with a bit of sugar, the sulfur compounds escape into the air, making it very mild, almost sweet. You can do this with any onion, but it works especially well with sliced onions used in sandwiches.
Asked to bring a salad to a potluck? This is a fresh take on the boring side dish. People will love it!
INGREDIENTS | SERVES 8
¾ pound snap peas, cut into ½″ pieces
1 cup canned mandarin oranges, drained
1½ cups canned kidney beans, rinsed and drained
1 cup red onion, thinly sliced
½ cup fresh parsley, chopped
2 cups cabbage, chopped
1/3 cup poppy and chia seed dressing (recipe in sidebar)
In medium bowl, combine peas, oranges, kidney beans, onions, parsley, and cabbage.
Mix in poppy seed dressing; refrigerate several hours before serving.
PER SERVING
Calories: 76 | Fat: 0g | Sodium: 344mg | Carbohydrates: 16g | Fiber: 4g | Protein: 4g
Poppy and Chia Seed Dressing
Combine ½ cup red wine vinegar, ¼ cup orange juice, 3 tablespoons lemon juice, ½ cup canola oil, 1 teaspoon sugar, 1 teaspoon dry mustard, 1 teaspoon salt, 1 tablespoon soaked chia seeds, and 1 tablespoon poppy seeds; mix well in covered jar. Store in refrigerator. Nutritional Analysis 1 ounce serving (1½ tablespoons): 100 Calories; Protein: 0g; Carbohydrates: 2g; Fat: 10g; Sodium: 190mg; Fiber: 0g.
When it comes to new herbs and spices, err on the side of caution. Not sure whether or not you like a seasoning? Mix all other ingredients together and test a bite of salad with pinch of herb or spice before adding it to entire recipe.
INGREDIENTS | SERVES 4
1/8 cup water
1/8 cup frozen orange juice concentrate
1 clove garlic, crushed
1 teaspoon rice wine vinegar
1 tablespoon chia seeds, soaked
1 tablespoon olive oil
½ teaspoon vanilla
1½ cups tightly packed baby arugula
2 tablespoons fresh tarragon leaves
1 avocado, peeled and diced
1 peach, peeled and diced
½ cup thinly sliced Vidalia onion
Salt and black pepper, to taste (optional)
In measuring cup, whisk water, orange juice concentrate, garlic, vinegar, chia seeds, oil, and vanilla together until well mixed.
Prepare salad by arranging layers of arugula and tarragon, then avocado, peach, and onions; drizzle with vinaigrette.
Season with salt and pepper, if desired, and serve.
PER SERVING
Calories: 160 | Fat: 12g | Sodium: 5mg | Carbohydrates: 14g | Fiber: 5g | Protein: 2g
Preparing Avocados
It's not difficult to prepare an avocado; it just takes some practice. Cut the avocado in half lengthwise around the pit. Twist the halves to pull apart, then hit the pit with a chef's knife, twist, and pull out. Scoop the flesh out of the skin with a large spoon, then slice or dice as recipe directs.
This is a nutritious and delicious salad for all year round.
INGREDIENTS | SERVES 4
1 tablespoon lemon juice
3 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon Dijon mustard
1 clove garlic, minced
2 cups cooked pasta
1 cup slivered almonds
1 cup sliced cucumber
1 cup diced tomato
½ cup chopped red onion
½ cup Greek olives
2 ounces crumbled feta cheese
1½ cups romaine lettuce leaves
In large salad bowl, whisk lemon juice with olive oil, oregano, mustard, and garlic. Cover and refrigerate 1 hour or up to 12 hours.
Immediately before serving, toss pasta with almonds, cucumbers, tomatoes, onions, olives, and feta cheese, and prepared dressing. Serve over lettuce.
PER SERVING
Calories: 420 | Fat: 29g | Sodium: 312mg | Carbohydrates: 31g | Fiber: 6g | Protein: 12g
You can have the toppings on hand so that each person can build their own taco salad to their liking.
INGREDIENTS | SERVES 8
1 recipe Turkey Chili with Veggies (Chapter 8)
8 cups tightly packed salad greens
8 ounces Cheddar cheese, shredded (to yield 2 cups)
8 ounces Baked Tortilla Chips (Chapter 9)
Vegetables of your choice, such as chopped celery, onion, or banana or jalapeño peppers (optional)
Prepare Turkey Chili with Veggies.
Divide salad greens between 8 large bowls.
Top with chili, Cheddar cheese, tortilla chips, and vegetables or peppers, if using.
PER SERVING
Calories: 390 | Fat: 15g | Sodium: 1240mg | Carbohydrates: 50g | Fiber: 11g | Protein: 17g
Garden salads often get a bad rap because they are usually made with iceberg lettuce. It's certainly not bad for you, but it's not very nutritious, either. Stick with darkleaf lettuce and pile on the veggies for a fabulous garden salad.
INGREDIENTS | SERVES 1
1 cup romaine lettuce
1 cup spinach
2 tablespoons diced bell peppers
2 tablespoons diced red onions
½ cup plum tomatoes
2 tablespoons diced cucumbers
1 tablespoon dried cranberries
½ cup broccoli florets
1 tablespoon peas
2 tablespoons carrots, shredded
1 tablespoon shredded Cheddar cheese
1 tablespoon balsamic vinegar
Combine all ingredients in a bowl.
Drizzle with balsamic vinegar.
PER SERVING
Calories: 140 | Fat: 3g | Sodium: 150mg | Carbohydrates: 26g | Fiber: 6g | Protein: 6g
Arugula has several other names such as rocket, rugula, roquette, and rucola. It is sometimes found in baby greens or mesclun mixes. It has nutty and peppery flavor, which can add interest to a salad or sandwich. Give arugula a try!
INGREDIENTS | SERVES 8
2 cups navy beans, cooked
2 cups red beans, cooked
1 cup arugula, chopped
¼ cup fresh lemon juice
3 tablespoons olive oil
¼ teaspoon pepper
1 cup red onion, thinly sliced
8 ounces cherry tomatoes, cut in half
Combine beans together in medium bowl.
Whisk together arugula, lemon juice, olive oil, and pepper; pour over beans.
Add onions; toss lightly to mix. Let mixture refrigerate at least 3 hours.
Just before serving, toss in cherry tomatoes; mix lightly.
PER SERVING
Calories: 86 | Fat: 6g | Sodium: 7mg | Carbohydrates: 27g | Fiber: 7g | Protein: 8g
Tomatoes are so good for you, and delicious with this delicately flavored salad dressing. Serve this recipe in late summer when the fruit is at its peak.
INGREDIENTS | SERVES 4
2 red tomatoes
2 yellow tomatoes
3 plum tomatoes
1 cup grape tomatoes
¼ cup olive oil
2 tablespoons lemon juice
1 tablespoon honey
1 teaspoon curry powder
1/8 teaspoon pepper
¼ teaspoon salt
Core red, yellow, and plum tomatoes and slice ½″ thick. Arrange on a serving plate; top with grape tomatoes.
In small bowl, combine remaining ingredients and mix with wire whisk until blended.
Drizzle over tomatoes and let stand 20 minutes, then serve.
PER SERVING
Calories: 190 | Fat: 15g | Sodium: 180mg | Carbohydrates: 15g | Fiber: 2g | Protein: 2g
Tomatoes
If you aren't picking tomatoes out of your backyard or from a farmer's market, you can still get good tomatoes from the grocery store. Feel the tomatoes while you're sorting through them. The best tomatoes have thin, delicate skin and give slightly when pressed with a finger. Store tomatoes at room temperature for best flavor and texture.
Any canned, frozen, or fresh fruits (except fresh pineapple) can be used in this quick and easy salad. It's great for breakfast as well as dinner.
INGREDIENTS | SERVES 9
2 (.25-ounce) packages unflavored gelatin
1/3 cup sugar
1 (13-ounce) can pineapple tidbits in light syrup
1 cup canned pineapple juice
1 cup sparkling water
1 cup sliced canned peaches, drained
1 cup red grapes, cut in half
In large bowl, combine gelatin with sugar; mix well.
Drain pineapple, reserving syrup.
In glass measuring cup, combine reserved pineapple syrup with enough pineapple juice and sparkling water to measure 2 cups. Pour ¾ cup of this mixture over gelatin mixture.
Microwave remaining liquid on 100 percent power 2–3 minutes, until it just comes to a boil. Pour over gelatin mixture; stir until gelatin and sugar dissolve completely.
Stir in sparkling water along with drained pineapple, peaches, and grapes.
Pour into a 2-quart, shallow glass casserole dish; refrigerate until firm. Cut into squares to serve.
PER SERVING
Calories: 100 | Fat: 0g | Sodium: 10mg | Carbohydrates: 23g | Fiber: <1g | Protein: 2g
Make extra sauce and toss with your favorite pasta or roasted potatoes.
INGREDIENTS | SERVES 8
1 onion
1 large zucchini
2 cups broccoli florets
2 cups cauliflower florets
7 small red skin potatoes
1 pound green beans
½ cup olive oil
1 cup raw walnuts
3 cloves garlic
1 cup fresh parsley
Sea salt, to taste
Preheat oven to 400ºF.
Chop onion, zucchini, broccoli, cauliflower, and potatoes into medium-size pieces. Trim green beans, but leave long.
Place vegetables in a large bowl; toss with ¼ cup olive oil to lightly coat.
Spread vegetables on a baking sheet; roast uncovered 20 minutes, or until potatoes are tender.
Meanwhile, grind walnuts in a mortar and pestle; add garlic, parsley, and sea salt and continue to grind.
Add remaining olive oil a bit at a time to moisten ingredients. (You can use a food processor, but use the pulsing action.) Sauce should be thick with walnuts, but wet with oil. To use on pasta, thin sauce with warm water before adding.
Spoon sauce into a serving bowl.
When vegetables are done, move them to a platter and top each serving with a dollop of sauce.
PER SERVING
Calories: 360 | Fat: 23g | Sodium: 30mg | Carbohydrates: 34g | Fiber: 7g | Protein: 7g
What's a Mortar and Pestle?
A mortar is a heavy, round bowl that, when used with a grinding tool or pestle, can mash food or grind it to a paste. When not available, use a food processor, but with a gentle pulsing-action effect for chopping, rather than a smooth purée.
This salad is reminiscent of a Tuscan bread salad and needs a little time to marinate before serving. Allow the bread to soak up some of the dressing but not get too soggy.
INGREDIENTS | SERVES 4
1 large beefsteak tomato
½ cup fresh parsley
1/3 cup fresh basil
1 shallot
12 walnut halves
2 slices thick sour dough bread
1 (10-ounce) can salmon
Juice of ½ a lemon
2 tablespoons olive oil
½ cup fresh orange juice
1 teaspoon orange zest
½ teaspoon honey
2 tablespoons white wine vinegar
½ teaspoon balsamic vinegar
1 clove minced garlic
½ cup grated Romano cheese
Slice tomato into bite-size pieces; place in a mediumsize ceramic bowl.
Mince parsley and basil until very fine; add to tomatoes.
Slice shallot into thin half moons; add to tomatoes.
Break walnuts into pieces with your hands; add to tomatoes.
Lightly toast bread; slice into bite-size cubes; add to tomatoes.
Open can of salmon and separate out skin and visible bones if needed; place in a bowl and squeeze some lemon over salmon. Set aside.
In a small bowl, whisk together oil, orange juice, zest, honey, vinegars, and garlic. Pour dressing over salad ingredients; toss well to cover. Set aside to marinate for 15 minutes.
Serve the salad on individual plates topped first with the salmon and then with the grated Romano cheese.