Quick Caesar Salad Dressing
1/3 C. Olive oil
2 T. Lemon juice
1 tsp. Worcestershire sauce
1 tsp. Anchovy paste, (optional)
1 Clove garlic, minced
Combine all ingredients; blend well.
Yield:
Calories:
Fat:
Fiber:
Holiday Salad
1/2 lb. Fresh Spinach
1 Red Bell Pepper
2 T. Vinegar
6 T. Olive Oil
1/4 C. Crumbled Blue Cheese
Salt and Pepper
Pull spinach stems and wash leaves well. Tear the spinach into pieces. Cut the pepper into long think strips. Shake the oil, vinegar, salt and pepper in a jar or cruet. Crumble the blue cheese and add it to the jar. Pour dressing over salad and toss.
Yield:
Calories:
Fat:
Fiber:
Cucumber and Dill Pasta Salad
2 C. uncooked macaroni pasta
2 C. peeled and chopped cucumber
1 C. chopped tomatoes
1 (8 ounce) carton light or non-fat sour cream
1/2 C. skim milk
1 T. minced fresh dill or 1 tsp. dried dill
1/2 tsp. coarse ground pepper
1/2 tsp. salt
1 T. vinegar
Cook pasta in boiling salted water until al dente. Drain and rinse in cold water. Transfer noodles to a large bowl. In a separate bowl, mix together sour cream, milk, dill, vinegar, and salt and pepper. Set dressing aside. Mix cucumbers and tomatoes into the pasta. Pour in dressing, and mix thoroughly. Cover, and refrigerate at least 1 hour and preferably overnight. Stir just before serving.
Green Bean and Potato Salad
3 tablespoons wine vinegar
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 tablespoon + 1 teaspoon olive oil
3 cups green beans, cut into 2″
pieces and steamed
1 pound boiled or steamed
potatoes, cut into 1/4″ slices
1/2 cup chopped red onion
1/2 cup chopped fresh dill
To prepare vinaigrette, whisk together vinegar, mustard, pepper and salt; then whisk in oil. Place green beans, potatoes and onion in a medium mixing bowl. Add vinaigrette and dill; toss thoroughly. Serve warm or at room temperature.
Orange, Pine Nuts, & Raisins Bulgur Salad
1 1/2 C. fine bulgur (available in most supermarkets or in natural food shops)
1 1/2 C. hot water
3 T. lemon juice
3 T. orange juice
1 T. grated orange rind
3 medium oranges
1/3 C. olive oil
4 scallions, chopped
1/3 C. chopped fresh mint leaves
1/3 C. chopped fresh parsley leaves
1/3 C. pine nuts, toasted
1/3 C. raisins
Salt and pepper, to taste
In a large bowl combine bulgur, water, lemon juice, and orange juice and rind. Tightly cover with plastic wrap and let mixture stand, at room temperature, until liquid is absorbed, about 30 minutes. Fluff mixture with a fork. While Bulgur is soaking, with a serrated knife, cut away peel and pith from oranges. Cut sections free from membranes and add to bulgur with remaining ingredients. Season salad with salt and pepper, stirring well. Let salad stand, covered, for 30 minutes before serving.
Yields:
Calories:
Fat:
Fiber:
Layered Pizza Salad
1 package (16oz) uncooked rotini pasta
2 tsp. salad supreme seasoning
1 medium red bell pepper, chopped
2 plum tomatoes, chopped
1 large green bell pepper, chopped
1 package (3.5oz) sliced pepperoni
8 oz fresh mozzarella ciliegini (cheese balls) drained, halved
3 green onions with tops, sliced (about 1/2 C.)
1/2 C. sliced pimiento-stuffed green olives
1 C. zesty Italian dressing
1/4 C. shredded parmesan cheese
Cook and drain pasta as directed on package. Rinse with cold water to cool; drain. In 3 to 4 quart clear bowl, layer 4 C. pasta,1 tsp. of the seasoning, the red bell pepper, tomatoes, green bell pepper, remaining 1 tsp. seasoning, the pepperoni, mozzarella, onions and olives. Pour dressing over salad; sprinkle with parmesan cheese. Refrigerate 2 hours, stir just before serving. (Made for AD BBQ; was a hit)
Yield:
Calories:
Fat:
Fiber:
Shaved Artichoke Salad
8
baby artichokes, cleaned
Vinegar for soaking (optional)
Zest and juice of a lemon
Chunk of Parmesan
3 T. extra-virgin olive oil, more as necessary
Salt and pepper
Chopped fresh parsley or basil leaves for garnish
Prepare artichokes by trimming stem, cutting off pointed tips and removing tough leaves. Slice thinly with mandoline. As each artichoke is finished, drop slices into a bowl of cold water with about 10 percent vinegar or lemon juice. Slice Parmesan with mandoline, creating as many pieces as you have artichoke slices, and about the same size. Remove artichoke slices from water and dry, then toss with olive oil and 1 T. lemon juice. Sprinkle with a little salt and a fair amount of pepper, then lay Parmesan on top. Taste and add more olive oil, lemon juice, salt or pepper as needed. Garnish with herbs and lemon zest and serve.
Yield:
Calories:
Fat:
Fiber:
Avocado & Hearts of Palm Salad
1 ripe avocado (diced) (Click here for a refresher on cutting an avocado)
3 hearts of palm (1 can) – sliced into 1/2cm coins
Vinaigrette
1/3 C. olive oil
3 T. white wine vinegar
1 tsp Dijon mustard
pinch dried oregano (if you have fresh, use that instead)
1 T. of finely chopped parsley
Whisk together and ingredients and set aside. Toss avocado and hearts of palm together. Drizzle vinaigrette over top and serve.
Yield:
Calories:
Fat:
Fiber:
Marinated Feta and Olive Salad
2 tsp. fennel seeds
2 tsp. orange zest
3 T. orange juice
1 tsp. cracked black pepper
4 ounces feta cheese, cut into 24 (1/2-inch) cubes
24 mint leaves
1/4 large English cucumber, seeded, and cut into 1/2-inch chunks
12 pitted green olives, halved
Special equipment: 24 (6-inch) skewers
In a medium bowl combine the fennel seeds, orange zest, orange juice, and pepper. Gently stir in the feta and marinate for 1 hour or more. To make the skewers, place a mint leaf about 3/4-inch up the skewer, then add an olive half, then a chunk of cucumber. Gently place a cube of the marinated feta on the end.
Yield: 6 servings
Calories:Â 80
Fat: 6g
Fiber: 0.5g
Purslane Salad with Tomatoes and Arugula
4 big handfuls purslane
2 handfuls baby arugula
1 C. ripe cherry tomatoes, halved crosswise and sprinkled with salt
1/2 onion blossom, pulled apart into strands (or sub 1-2 T. finely chopped spring onion or red onion)
Nasturtium flowers for garnish (optional)
Good-quality extra virgin olive oil
Juice of 1/2 lemon
1 large spoonful sherry vinegar
Salt
Freshly ground black pepper
Pinch or cut the purslane into bite-sized pieces, discarding the bottom of the stems if they seem at all tough when you break them (if the sprigs are on the small/young side, this won’t be a problem). Wash gently and dry thoroughly in a salad spinner. Whisk about 1/4 C. olive oil or a little more together with the rest of the vinaigrette ingredients in a bowl (you want an olive oil to lemon-and-vinegar ratio of about 3:1) until they form an emulsion. Toss the purslane and arugula with the vinaigrette in a salad bowl. Scatter the tomatoes over the top and drizzle lightly with olive oil. Sprinkle with the onion blossoms and a little extra black pepper, and garnish with nasturtium flowers
Yield:
Calories:
Fat:
Fiber:
Cinnamon Scented Quinoa and Smoked Chicken Salad
1 cinnamon stick
1/2 tsp. salt, plus more to taste 1 C. quinoa,
1/4 C. fresh lemon juice,
2 T. olive oil
2 tsp. lemon zest, grated
1 garlic clove, finely chopped
1 tsp. ground cumin
1/2 tsp. cinnamon
1/4 tsp. ground turmeric
1 dash Tabasco
1/2 pound smoked chicken, or smoked turkey, cut into long, thin strips
2 celery stalk, diced
1/2 C. scallions
1/2 C. currants
2 T. pine nuts, toasted
1/4 tsp. freshly ground black pepper, or to taste
For each C. of quinoa to be cooked, pour 2 C. of water into a medium-sized saucepan, add cinnamon stick and salt. Bring to a boil over high heat. Add quinoa, reduce heat to low, cover and simmer for 15 minutes, or until the quinoa is tender and the liquid has been absorbed. Remove from the heat and let stand, covered, for 10 minutes. Remove cinnamon stick. Fluff the quinoa with a fork and set aside. In a large bowl, whisk together lemon juice, oil, lemon zest, garlic, cumin, cinnamon, turmeric and Tabasco. Add the chicken or turkey, celery, scallions, currants, pine nuts and the cooked quinoa. Toss well to combine. Season with salt and pepper. (The salad may be prepared up to 24 hours in advance and stored, covered, in the refrigerator.
Cold Pasta Fredda Salad
1/2 lb. Spiral Noodles, cooked, chilled in cold water, and drained
¼ C. Pesto Sauce
2 Tomatoes, chopped
Black Pepper
2 Cloves Garlic, crushed
2 T. Pine Nuts
3 T. Parsley, chopped
¼ C. Olive Oil
¼ C. Lemon Juice
Toss all ingredients together; refrigerate before serving.
Yield:
Calories:
Fat:
Fiber:
Pearled Couscous Tomato and Cucumber with Mustard Dressing
2 C. couscous, cooked
1 red tomato, seeded, medium diced
1 yellow tomato, seeded, medium diced
1 English cucumber, medium diced
1 red onion, small diced
1/4 C. basil, julienned
1/2 C. extra virgin olive oil
1 C. champagne vinegar
1 T. coarse-grain mustard
Salt and pepper
Place all ingredients in a bowl, with the exception of the oil, vinegar, and mustard, and gently toss. In a separate bowl, whisk together the remaining ingredients. Toss with the couscous and season with salt and pepper to taste.
SBD Armand Salad
2/3 small clove garlic
Dash salt
Pinch pepper
1/3 tsp. mayonnaise
2 tsp. fresh lemon juice
1/3 tsp. red wine vinegar (optional)
2 tsp. olive oil
1/3 head romaine lettuce, outer leaves removed, washed, dried, torn into bite-size pieces, and chilled
1/3 small head iceberg lettuce, outer leaves removed, washed, dried, torn into bite-size pieces, and chilled
2 2/3 tsp. chopped fresh parsley
1/6 sweet white onion, sliced thin
2 2/3 tsp. freshly grated Parmesan cheese
1/2 green bell pepper for garnish
To make the dressing: In a salad bowl mash the garlic, salt and pepper to a paste. Add the mayonnaise, continuing to mash until smooth. Mix in the lemon juice and vinegar, if using. Gradually whisk in the olive oil. Add the romaine and iceberg lettuce, parsley, onion, and the Parmesan. Toss gently. Pile the mixture into shallow salad bowls, sprinkle with a little Parmesan, and serve. Garnish with bell pepper, if using.
Yield:
Calories:
Fat:
Fiber:
Dilled Rice Salad
2 T. white vinegar
1 T. lemon juice
1 T. vegetable oil
2 T. chopped fresh dill weed
1/2 tsp. salt
1/4 tsp. fresh ground black pepper
3 C. cooked rice, cooled
1 red bell pepper, chopped
1/2 lb. snow peas, julienned
Combine vinegar, lemon juice, oil, dill, salt, and pepper in a large bowl. Add rice, red pepper, and snow peas; toss. Serve chilled.
Yield:
Calories:
Fat:
Fiber:
Edamame Succotash with Shrimp
1 1/2 C. frozen blanched shelled edamame (green soybeans)
3 bacon slices
1/2 C. chopped celery
1/4 C. chopped red onion
3 garlic cloves, minced
1 to 2 jalapeño peppers, split lengthwise and cut crosswise into thin strips
2 C. fresh corn kernels (about 2 ears)
3 T. white wine
1 lb. medium shrimp, peeled and deveined
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 T. chopped fresh parsley
Prepare edamame according to package directions, omitting salt. Drain. Cook bacon in a large nonstick skillet over medium-high heat until crisp. Remove from pan, reserving 1 T. drippings in pan; crumble bacon. Reduce heat to medium; add celery, onion, garlic, and jalapeño to pan; cook 2 minutes, stirring frequently. Stir in edamame, corn, and wine; cook 4 minutes, stirring frequently. Add shrimp; cook 5 minutes or until shrimp are done, stirring frequently. Remove from heat. Stir in salt and pepper; sprinkle with crumbled bacon and parsley. Serve immediately.
Yield:
Calories:
Fat:
Fiber:
Delightful Chicken Salad
3 C. diced, cooked chicken breast
8 oz. unsweetened pineapple chunks, drained
1/4 C. minced onion
1/3 C. reduced-calorie or fat-free mayonnaise
1 C. seedless green grapes
½ tsp ground coriander
1 C. diced celery
2 T. lemon juice
1/4 tsp fresh ground pepper
Gently combine and toss all ingredients. Serve on Lettuce Leaves, or, an English Muffin, Sourdough Bread, a Tomato, a Cantaloupe or Pineapple Half.
Fresh Corn and Barley Salad
4 C. barley, cooked
1 C. frozen corn, thawed
1 C. green onion, sliced
½ C. red bell pepper, chopped
½ C. green bell pepper, chopped
½ lime peel, grated
2 T. lime juice
½ C. balsamic vinegar
3 T. vegetable oil
1 ½ tsp. dill weed
½ tsp. salt
Prepare barley according to package directions. Let cool. Combine barley, corn, onion and peppers together in a large bowl. To prepare dressing combine lime peel, juice, vinegar, oil, salt and dill in a small bowl. Whisk to blend. Pour dressing over corn mixture. Toss well. Cover and refrigerate.
Yield:
Calories:
Fat:
Fiber:
Cracked Wheat Salad with Grilled Red Onion
1 lb. bulgur
1 large red onion, sliced into 1/4-inch slices
3 T. olive oil, divided
3 plum tomatoes, diced
1 C. finely chopped flatleaf parsley
2 T. finely chopped mint
1/4 C. fresh lemon juice
Salt and freshly ground pepper
Place the bulgur in a large bowl and cover with boiling water, let stand 15 minutes and drain. Brush the onion slices on both sides with the olive oil and season with salt and pepper to taste. Grill on both sides until almost cooked through, remove and coarsely chop. Place the bulgur in a large bowl, add the remaining ingredients and mix to combine. Season with salt and pepper to taste. Serve at room temperature.
Yields:
Calories:
Fat:
Fiber:
Crab Salad in Crisp Wonton Cups
For the Wonton Cups:
Cooking spray
18 wonton wrappers, thawed (if frozen)
2 tsp. canola oil
1/4 tsp. salt
For the dressing:
1 tsp. lime zest
2 T. fresh lime juice
1/4 tsp. salt
1/8 tsp. black pepper
1/2 tsp. dried hot red pepper flakes
2 T. olive oil
For the salad:
1/2 lb. lump crabmeat, picked over
1 stalk celery, finely diced
1/2 C. finely diced mango
1/4 C. thinly sliced scallions
2 T. coarsely chopped fresh cilantro leaves
Preheat the oven to 375 degrees F. Spray 2 mini-muffin tins with cooking spray. Brush the wonton wrappers with oil, and place each wrapper into a section of a mini-muffin tin. Gently press each wrapper into the tin and arrange so that it forms a cup shape. The wrapper will overlap itself and stick up out of the cups. Sprinkle with salt and bake for 8 to 10 minutes, until browned and crisp. Remove from the tin and allow wrappers to cool. Meanwhile whisk together the zest, lime juice, salt, pepper, and pepper flakes. Add the oil and whisk until well combined. In a medium bowl, toss together the crabmeat, celery, mango, scallion and cilantro. Add dressing and toss to combine. Fill each C. with the crab salad and serve.
Yields:
Calories:
Fat:
Fiber:
Cashew Chicken Salad with Baked Wontons
8 egg roll wrappers
4 skinless chicken breasts, boned and defatted
2 C. shredded napa cabbage
1 C. chopped bok choy
1/4 C. chopped daikon radish
1/2 C. sliced red onion
1 C. thinly sliced carrots
1 C. broccoli florets
1/2 C. snow peas
Dressing:
1 T. minced ginger root
1/2 tsp. minced garlic
2 tsp. chopped cilantro
1 T. minced scallions
2 T. minced shallots
3 T. lime juice
1 1/2 T. rice vinegar
2 T. water
2 T. low-sodium tamari
2 1/2 tsp. sugar
1 T. cashew butter
6 T. minced cashews
Preheat oven to 350°. Lightly coat a sheet pan with canola oil. To prepare wontons, cut wrappers in half and distribute over sheet pan. Bake for 5 to 10 minutes or until light brown. Cool. Place chicken breasts in baking dish. Cover and cook in oven for 15 minutes or until juices run clear when pierced with a fork. Cool and slice. Place vegetables in a large bowl and set aside. In a mixing bowl, whisk all ingredients for dressing. Lightly toss with vegetables and divide into 4 equal portions. Top each salad with a sliced chicken breast and garnish with 4 baked wontons.
Lentil Salad
2 1/2 C. cooked lentils
3 cloves garlic, chopped
2 shallots, chopped
Juice of 1 lemon
Zest of 1 lemon 2 T. sherry vinegar
2 T. chopped sun-dried tomatoes
1/3 C. extra-virgin olive oil
1 tsp. chopped fresh oregano
Pinch ground cumin
Salt and black pepper to taste
For the lentil salad, place cooked lentils in a bowl. In another bowl combine garlic, shallots, lemon juice, zest, vinegar, and sun-dried tomatoes. Slowly whisk in olive oil until well blended. Season with oregano, cumin, salt, and pepper and mix well. Combine dressing with lentils and set aside to marinate.
Yield:
Calories:
Fat:
Fiber:
Snap Pea Salad with Radish and Lime
8 ounces sugar snap peas, trimmed and halved (about 2 C.)
7 ounces yellow wax beans, trimmed and cut into 1-inch pieces (about 3 C.)
3 T. lime juice
2 T. extra-virgin olive oil
1/2 C. chopped fresh cilantro
1/4 tsp. salt, or to taste
Freshly ground pepper to taste
1 bunch radishes, trimmed and thinly sliced (about 10)
Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 4 to 5 minutes. Transfer to a baking sheet lined with paper towel. Steam wax beans until crisp-tender, about 5 minutes. Transfer to the baking sheet. Refrigerate until chilled, about 20 minutes. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add radishes, peas and beans; toss to coat. Serve chilled.
Yield: 4 servings
Calories: 108
Fat: 7g
Fiber: 3g
Spicy Bulgur Salad
3/4 C. bulgur
3/4 C. boiling water
2 T. olive oil
Juice of 1 lime
1 small red onion, chopped
2 plum tomatoes, seeded and chopped
1 green bell pepper, seeded and chopped
1 C. fresh corn kernels or thawed frozen corn, boiled, cooled in cold water
1 jalapeno, seeded and finely chopped
1/4 C. chopped fresh cilantro or parsley
Salt and pepper
In a medium bowl, pour the boiling water over the bulgur. Cover the bowl with plastic wrap and let sit for 15 minutes or until all the liquid has been absorbed. In a large bowl combine the remaining ingredients and toss together. Season with salt and pepper. Using a fork, fluff the bulgur wheat and stir into the vegetable mixture. Taste and season again. Serve at room temperature
Yields:
Calories:
Fat:
Fiber:
Dijon Dressing
1 egg
2 T. olive oil
2 T. white wine vinegar
1 T. Dijon mustard
1/4 tsp. kosher salt
1/4 tsp. white pepper
1/4 tsp. sugar
Break egg into a cup of hot tap water. Allow to stand for about 2 minutes. Strain and drain well. Combine egg with remaining ingredients in a food processor. Blend into a smooth puree. Cover and chill for 2-48 hours. Serve slightly chilled.
Yield:
Calories:
Fat:
Fiber:
Grilled Steak Bruschetta Salad
1/4 C. apricot preserves
1/4 C. prepared horseradish
1/4 C. creamy Dijon-style mustard blend
2 T. lemon juice
4 6-oz. beef tenderloin steaks, cut 1-inch thick
12 1/4-inch-thick slices baguette-style French bread
4 C. arugula
1/4 C. bottled roasted red sweet peppers, chopped
1/4 C. crumbled blue cheese
Snip any large pieces in preserves. In bowl combine preserves, horseradish, mustard blend, and lemon juice. Set aside. Sprinkle beef on both sides with 1/4 tsp. each salt and pepper. For charcoal grill, grill steaks on the rack of uncovered grill directly over medium coals, turning once. Allow 10 to 12 minutes for medium-rare doneness (145 degrees F), 12 to 15 minutes for medium (160 degrees F). Grill bread slices with steaks during last 2 minutes, or until bread is toasted; turn once. (For gas grill, preheat grill. Reduce to medium. Place steaks on rack over heat. Cover and grill as above.). Divide arugula among 4 serving plates. Top with bread slices. Drizzle with dressing. Slice steak; arrange on bread. Top with red peppers and blue cheese. Optional: toss heirloom cherry tomatoes, capers and artichoke hearts with arugula.
Servings: 4
Calories:
Fat:
Fiber:
Lemon-scented Quinoa Salad
1 C. quinoa
2 C. water
1/2 tsp. fine grain sea salt
1 can garbanzo beans, or dried equivalent
1/2 C. cilantro, chopped
1/2 red onion, chopped
Tahini Dressing:
1 garlic clove, smashed and chopped
1/4 C. tahini
Zest of one lemon
Scant 1/4 C. fresh lemon juice
2 T. olive oil
2 T. hot water
Scant 1/2 tsp. fine grain sea salt
Rinse the quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa and water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlicue in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside. While the quinoa is cooking make the dressing. Whisk together the garlic, tahini, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt. Toss the cooked quinoa, beans, cilantro, red onion, and half of the dressing. Add more dressing if you like and season with more salt to taste. Serve garnished with a bit of cilantro.
Yield:
Calories:
Fat:
Fiber:
Green Bean Salad
1/2 pound green beans, trimmed
2 T. chopped walnuts
2 T. finely chopped fresh parsley leaves
2 T. chopped red onion
2 tsp. walnut oil or olive oil
1 tsp. red wine vinegar
1 tsp. Dijon mustard
Salt and pepper
Bring a large pot of water with a steamer basket to a boil, add green beans and steam for about 4 minutes. Transfer to a serving bowl. Toast the walnuts in a small dry skillet over medium heat until they become fragrant, about 2 minutes, and then transfer them to a small bowl to cool. Add the parsley and onion to the walnuts and stir to combine. In another small bowl, whisk together the oil, vinegar and mustard. Toss the dressing with the green beans, top with the walnut mixture and season with salt and pepper. Serve warm or at room temperature.
Yield: Â 4 servings
Calories: 66
Fat: 5g
Fiber: 2g
Pea Salad with Bacon
¼ C. Sour Cream
¼ C. Mayonnaise
2 T. Parsley, chopped
Salt, Pepper, and dried Dill Weed to taste
20oz. bag Frozen Peas
8 slices Bacon
¼ C. Green Onions, chopped
Lettuce
Place peas in colander and rinse in hot tap water until defrosted; drain well and chill. Cook bacon until crisp. While bacon is cooking, mix sour cream, mayonnaise and parsley. Season with salt, pepper and dill weed; set aside. Drain and chop bacon. Add bacon and sour cream dressing to peas. Toss until well coated and serve.
Yield:
Calories:
Fat:
Fiber:
Sweet Bulgur Salad
1 C. Bulgur
1 C. Boiling Water
1 C. Fresh Parsley, chopped
1 C. Fresh Mint, minced
1/2 C. Red Pepper, chopped
4 Scallions, chopped
2 T. Flax Oil
1/4 C. Lemon Juice
1/2 C. Orange Juice
2 T. Soy Sauce
1/2 tsp. Sea Salt
1 tsp. Cumin
1 tsp. Basil
Dry roast the bulgur in a skillet on a medium flame for 5 minutes. Stir occasionally. Place bulgur in a bowl, cover with 1 C. boiling water. Let sit approximately 1 hour until the liquid is absorbed. Squeeze bulgur dry, add chopped vegetables. In a bowl, mix remaining ingredients. Pour over bulgur. Refrigerate before serving.
Yields:
Calories:
Fat:
Fiber:
Fresh Tomato Salad with Herb Dressing
3 lbs. Assorted varieties and colors of tomatoes
1/2 pint Cherry tomatoes
4 slices Sour dough bread
2 T. Virgin olive oil
1 clove Fresh garlic, peeled
1/2 clove Fresh garlic, peeled
1 each Salted anchovies – soaked in water for 30 minutes and rinsed
1/2 C. Virgin olive oil
2 T. Parsley, chopped fine (amount after chopping for all herbs)
2 T. Chervil, chopped fine
2 T. Chives, chopped fine
2 T. Basil leaves, chopped fine
Salt and black pepper
Prepare the garlic croutons by brushing the bread on both sides with olive oil, then toasting. After toasting, rub the bread lightly with the garlic clove and set aside. Prepare the herb dressing for the tomatoes by pounding the garlic clove with the anchovies in a mortar and pestle until smooth. Combine with the chopped herbs, oil and season to taste with salt and black pepper. Slice the tomatoes and stem the cherry tomatoes then toss in the herb dressing . Arrange the slices in a stack on top of the crouton. Drizzle the herb dressing over the tomato slices and around the plate and sprinkle the cherry tomatoes and picked herb leaves around as a garnish.
Fat Smash Green Bean Salad
1 lb. fresh Green Beans, trimmed
10 Cherry Tomatoes, halved
1 Yellow Bell Pepper, seeded and julienned
1/2 C. chopped Green Bell Pepper
1/4 C. chopped fresh Parsley
Dressing:
1 tsp. Dijon Mustard
1/4 C. Olive Oil
1/4 C. Fresh Lemon Juice
1/4 tsp. Fresh Ground Pepper
1/8 tsp. Salt
Wash green beans. Drop them into a saucepan of boiling water. Cook until slightly crisp; about four minutes. Drain water and let beans cool. Add tomatoes, peppers and parsley. Combine all dressing ingredients in a small bowl and stir well. Pour dressing over salad; toss. Refrigerate at least an hour; toss again before serving.
Yield:
Calories:
Fat:
Fiber:
Fat Smash Corn Salad
3 Portobello Mushrooms, chopped
1/3 C. Balsamic Vinegar
1/3 C. Olive Oil
4 tsp. Water
Pinch of brown or white Sugar
1/2 lb. Sweet Yellow Corn
1 C. Grape Tomatoes, halved
1 medium Onion, chopped
1/4 to 1/2 lb. Baby Lettuce
1 Bell Pepper, chopped
1/2 C. Chopped Parsley
1/2 C. chopped Chives
Salt and Pepper
Marinate mushrooms for 45 minutes in vinegar, olive oil, water and sugar. While mushrooms marinate, mix corn, tomatoes, onion, lettuce, pepper, parsley, chives salt and pepper in a large bowl. Drizzle marinated mushrooms over salad and serve.
Yield:
Calories:
Fat:
Fiber:
Balsamic Vegetable Salad
1 lb. fresh green beans (or frozen green beans, thawed)
1/2 C. water
3/4 C. diced Roma tomatoes
1/2 C. sliced red onion
4 T. balsamic vinegar
2 T. olive oil
1/4 tsp. pepper
1/4 C. chopped basil or parsley
1/2 tsp. sugar
Mixed greens (Romaine, Butter, Iceberg, Spring Green Mix)
1/2 C. shredded Parmesan
Cook beans in water for 5 minutes, just until crisp tender. Plunge beans into ice water for 5 minutes. Drain well. Place beans in a large bowl, add tomatoes and onions, and toss well. Combine vinegar, oil, pepper, basil, and sugar in a small bowl. Beat with a wire whisk. Pour mixture over the vegetable mixture and toss gently. Cover and marinate in refrigerator for 2 to 8 hours, stirring occasionally. To serve: Add 2 T. of the marinade to mixed greens and toss gently. Place greens on platter, spoon vegetable mixture on top of greens, drizzle lightly with marinade, and top with Parmesan. Serve remaining marinade on side.
Avocado Salad
2 medium avocados, diced
1 medium tomato, diced
1/2 small red onion, thinly sliced
3 T. fresh lemon juice
2 cloves garlic, finely shredded
2 T. oil
1/4 tsp. salt
2 T. parsley, minced
1/8 tsp. cayenne
Mix all of the ingredients well, chill and serve.
Yield:
Calories:
Fat:
Fiber:
Easy Cucumber Salad
2 medium cucumbers
1 1/2 tsp salt
3 T. red wine vinegar
5 1/2 tsp. soy sauce
2 tsp. Asian sesame oil
1 T. brown sugar
1/4 – 1/2 tsp crushed red pepper, according to taste
1 medium red bell pepper, cut into chunks
2 scallions (green onion, spring onion), thinly chopped
Peel the cucumbers if desired. Cut in half lengthwise, and scoop out the seeds in the middle. Cut diagonally into thin slices, no more than 1/2-inch thick. Lay the cucumber slices in a colander and sprinkle with salt. Leave for at least 1 hour and pat dry with paper towels, squeezing out any excess water. Note: To help drain more water from the cucumbers, I weighed them down with 2 resealable plastic bags about 3/4 full with water. You can also use a saucer to weigh down the cucumbers. While desalting the cucumbers, in a small bowl, whisk together the red wine vinegar, soy sauce and sesame oil. Whisk in the sugar and crushed red pepper. Simmer the dressing over very low heat for 2 – 3 minutes, (this allows the flavors to blend). Remove the cucumbers and pat dry with paper towels, squeezing out any excess water. Place the cucumbers in a large bowl and add the red bell pepper and chopped scallion. Drizzle the dressing over the salad. Toss, cover and chill for at least 2 hours before serving, (preferably longer). Toss the salad in the dressing again before serving.
Yield:
Calories:
Fat:
Fiber:
Endive-Apple Slaw with Smoked Trout
1/4 C. fresh lemon juice
4 heads Belgian endive (about 1 lb. total), rinsed
2 tart green apples, such as Granny Smith (about 1 lb. total)
2 T. chopped Italian parsley
2 T. walnut or vegetable oil
Salt and fresh-ground pepper
6 oz. smoked trout
Pour 2 T. of the lemon juice into a large bowl. Trim off and discard cores and any discolored leaves from endive heads. Cut each head in half lengthwise, then cut halves lengthwise into 1/4-inch-wide strips. As you cut the endive, drop the strips into bowl and mix with lemon juice to prevent them from discoloring. Peel and core apples; cut into 2- to 3-inch-long, 1/4-inch-thick matchsticks, dropping into bowl and mixing with lemon juice and endive. Stir in parsley. In a small bowl, mix the remaining 2 T. lemon juice with the oil; add salt and pepper to taste. Pour over endive mixture and mix to coat. Mound salad equally on plates. Pull any skin off smoked trout and discard; break trout into large flakes. Top salads equally with trout.
Yield:
Calories:
Fat:
Fiber:
Karottsalat
2 lb. fresh carrots
1 C. fresh squeezed orange juice
2 oz. vegetable oil
3 oz. white vinegar
1bunch of fresh dill
3 T. honey
salt and white pepper to taste
Peel, then shred the carrots with a grater. Chop the fresh dill into tiny pieces. Mix all ingredients together and let marinate for 1/2 hour at room temperature to let the flavors blend.
Yield:
Calories:
Fat:
Fiber:
Tuna au Poivre on Tomato-Onion Salad
1 1/2 T. balsamic vinegar
1 tsp. dried oregano
1/3 C. extra-virgin olive oil
3 large, ripe beefsteak tomatoes, cut in 1-inch cubes
2 small red onions, thinly sliced
Kosher salt and freshly ground black pepper, to taste
4 8 oz. center-cut tuna steaks
1 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1/4 C. coarsely cracked black peppercorns (crush in a mortar or under a heavy saucepan)
2 T. extra-virgin olive oil
1/2 lb. arugula, well washed and trimmed
To make the salad, whisk the vinegar and oregano in a medium bowl. Gradually whisk in the oil. Add the tomatoes and onions and toss, seasoning with the salt and pepper. Cover and refrigerate until chilled, at least 1 hour. Season tuna steaks on both sides with the salt and pepper. Pour the cracked black pepper in a shallow dish or on a sheet of waxed paper. Press one side of the tuna into the pepper to coat. Heat the oil in a large skillet over medium-high heat. Add the tuna, pepper-side down. Cook, turning once, until the tuna is seared on the outside but rare within, about 4 minutes. If you like your tuna more well-done (don’t go past medium doneness!), cover the pan and cook for 2 to 4 minutes longer. Slice each steak against the grain into 1/4-inch slices. Heap equal amounts of the arugula on each of 4 dinner plates. Top with the tomato salad. Arrange the tuna slices decoratively around the salad.
Yield:
Calories:
Fat:
Fiber:
Cauliflower Salad
1 medium Head Cauliflower, cored
1/2 C. Olive oil
2 tsp. Garlic, minced
3 T. Vinegar, red wine
1/2 C. Black olives, cured, diced
1/2 C. Onion, red, diced
1/2 C. Pepper, red bell, diced
3 T. Capers (in brine) drained
Separate the cauliflower into small florets. Rinse well in cold water and drain. In a large pot of boiling salted water, cook the florets until al dente, about 5 minutes. Drain and place them on a towel to drain. Pour the olive oil over the cauliflower and toss to coat well. Add all the remaining ingredients and toss to mix well. Let the salad marinate for several hours at room temperature, stirring occasionally, before serving.
Yield:
Calories:
Fat:
Fiber: