Salad

Green Salad with Apples & Walnut Dressing

Green Salad with Apples & Walnut Dressing

One of my favorite ways to use quart-sized canning jars is to pack them with salads. I can make them on Sunday night and just grab and go all week. There are a few keys to layering your salad so that it is fresh and crispy when you are ready to eat it. Dressing first! —This keeps everything from getting soggy. Hardier ingredients next—onions, carrots, beans, peas, bell pepper, olives, etc. These will get great flavor from sitting in the dressing, too! Apples will work in this layer too. Be sure to give them a little lemon juice/water bath before adding to keep them from browning. Keep layering—Pack your layers tightly. The less air between layers, the longer it will stay fresh. Last layer—Your healthy extras and/or cheeses. HEALTHY HACK: Freshen up your limp kale or other vegetables by dropping them into ice water. Plants wilt due to water loss.

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Southern Black-eyed Pea Salad

Southern Black-eyed Pea Salad

2 tbsp cooking oil 4 cups yellow summer squash, quartered lengthwise and sliced thin 2 to 4 fresh chopped jalapeno peppers, seeded if desired 4 cloves garlic, minced 1 tsp cumin seeds, crushed 2 15-oz cans black-eyed peas, rinsed and drained 1/4 cup sliced green onions 2 tbsp snipped fresh cilantro or parsley 1/2 tsp salt 2 cups chopped tomatoes In a large skillet, heat oil over medium heat. Add squash, peppers, garlic, and cumin; cook for 5 to 6 minutes or until squash is crisp-tender, stirring occasionally. Remove from heat and cool. In a large bowl, combine squash mixture, black-eyed peas, green onions, cilantro or parsley, and salt. Cover and chill. When you are ready to serve, toss the pea mixture together with the 2 cups chopped tomatoes. Serve with whole-wheat crackers or pita bread. Serves 8 (3/4-cup servings). Nutritional Information: 205 calories; (18.2% calories from fat); 4g fat;

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Baked Polenta & Tomato Salad

Baked Polenta & Tomato Salad

TOMATOES They have something hard to get in any other food–lycopene. And, because of this, tomatoes can help protect skin from UV rays, lower cholesterol, and even prevent some cancers. 1 cup balsamic vinegar 1/2 teaspoon honey 2-3 bay leaves 1/4 teaspoon red pepper flakes 3 ripe tomatoes 18 ounces packaged of prepared polenta 2 tablespoons olive oil salt & pepper fresh basil leaves In a small pot, combine the balsamic vinegar, honey, bay leaves, and red pepper flakes. Stir until honey is dissolved into the vinegar. Over medium heat, allow the vinegar to reach a low boil. Cook for about 10 minutes until it has reduced by half and the consistency of honey. Allow to cool, remove bay leaves. Slice the polenta into thin (1/4 inch) slices. Brush each side with a very light covering of olive oil.  Sprinkle salt and pepper. Place on a baking sheet lined with

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Asparagus Ribbons with Lemon and Goat Cheese

Asparagus Ribbons with Lemon and Goat Cheese

1 pound large asparagus spears, trimmed 1 1/2 cups cherry tomatoes, halved 2 tablespoons finely chopped fresh chives 2 tablespoons fresh lemon juice 2 teaspoons extravirgin olive oil 1/2 teaspoon freshly ground black pepper 1/2 teaspoon Dijon mustard 1/4 teaspoon sugar 1/4 teaspoon salt 1/2 cup (2 ounces) crumbled goat cheese Hold each asparagus spear by the tip end. Shave asparagus into ribbons with a vegetable peeler to measure 3 cups. Reserve asparagus tips for another use. Combine asparagus and tomatoes in a medium bowl.    Combine chives and next 6 ingredients (through 1/4 teaspoon salt), stirring with a whisk. Drizzle over the asparagus mixture, tossing gently to coat. Top with goat cheese. Nutritional Information:  47 Calories, 2.8g Fat, 2.7g Protein, 3.7g Carbohydrate, 1.4g Fiber, 3mg Cholesterol, 1.3mg Iron, 105mg Sodium

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Salmon & Kale Salad

Salmon & Kale Salad

Serves 1 2 tbsp. Tahini 1/2 tsp. Minced Garlic 2 tsp. Lemon Juice 2 cups Kale, finely chopped 1/2 cup Purple Cabbage, shredded 1/4 cup Red Onion, minced 1 cup Apple, chopped 3 oz. canned Salmon 1/2 cup cooked Quinoa Whisk garlic, lemon juice into the tahini. Place finely chopped kale in your bowl, top with purple cabbage, red onion, and apple. Add the salmon and quinoa and drizzle with the seasoned tahini.  

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Lemony Cucumber Salad

Lemony Cucumber Salad

1 cup thinly sliced radishes 1/2 cup finely chopped orange bell pepper 1/4 cup chopped fresh flat-leaf parsley 2 English cucumbers, thinly sliced (about 6 cups) 1 teaspoon finely grated lemon rind 2 tablespoons fresh lemon juice 1 tablespoon extra-virgin olive oil 1 1/2 teaspoons white wine vinegar 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Combine first 4 ingredients in a large bowl.   Combine lemon rind and remaining ingredients in a small bowl, stirring with a whisk. Pour over cucumber mixture; toss well to coat. Serve at room temperature or chilled.  Serves 8 Nutritional Information:  33 Calories, 1.8g Fat, .8g Protein, 4.3g Carbohydrate, .9g Fiber, 0.0g Cholesterol, .4mg Iron, 156mg Sodium

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Salmon & Kale Salad

Salmon & Kale Salad

Serves 1 2 tbsp. Tahini 1/2 tsp. Minced Garlic 2 tsp. Lemon Juice 2 cups Kale, finely chopped 1/2 cup Purple Cabbage, shredded 1/4 cup Red Onion, minced 1 cup Apple, chopped 3 oz. canned Salmon 1/2 cup cooked Quinoa Whisk garlic, lemon juice into the tahini. Place finely chopped kale in your bowl, top with purple cabbage, red onion, and apple. Add the salmon and quinoa and drizzle with the seasoned tahini.  

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Raspberry Vinaigrette

Raspberry Vinaigrette

Ingredients: 1/2 cup rice vinegar 1/3 cup seedless raspberry all-fruit jelly 2 tablespoons applesauce 2 tablespoons chopped pecans Combine all ingredients. Blend well. Refrigerate until ready to serve.

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Tofu Salad

Number of Servings 4 Ingredients 1 block tofu (16 ounces) 1/3 cup fat-free mayonnaise 2 tablespoons prepared mustard 1 rib celery, finely chopped 1/2 teaspoon garlic powder 2 tablespoons pickle relish salt and pepper to taste   Instructions Mash tofu with a fork to a crumbly consistency. Add remaining ingredients and mix well. Nutrition Information 103 Calories; 5g Fat (36.7% calories from fat); 8g Protein; 10g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 427mg Sodium.

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Spinach & Strawberry Salad

Spinach & Strawberry Salad

Number of Servings 8 Ingredients Dressing: 1/2 cup rice vinegar 1/3 cup seedless raspberry all-fruit spread 2 tablespoons applesauce 2 tablespoons chopped pecans Salad: 8 cups spinach, rinsed and torn into bite-sized pieces 8 strawberries, quartered 2 kiwis, peeled and sliced   Instructions Combine all ingredients for dressing in small bowl; blend well. Combine spinach, strawberries and kiwi in a salad bowl. Toss with raspberry dressing. Nutrition Information 67 Calories; 1g Fat (18.3% calories from fat); 1g Protein; 14g Carbohydrate; 2g Dietary Fiber; 0mg Ch: olesterol; 27mg Sodium

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