Salads

 

Apple Cucumber Salad

This is my lowfat, very fresh tasting version of a classic Waldorf salad. (12-4oz servings)

  • 1lb. red apples, sliced thin, tossed in dressing
  • 1 ½ cups sliced celery, cut in thin half moons
  • 2 cups sliced cucumbers, sliced in thin half moons
  • 3/4 cup raisins
  • 1 ¼ cups Tangy Apple Dressing (see dressing section)
  • 1 cup chopped parsley

Be sure to toss apples in a little dressing as soon as they are cut to keep from discoloring. Toss all together and chill well. Toss again before serving.

Per Serving: Calories: 97 Protein: 1gm Fat: 0gm

Carbohydrates: 25gm Sodium: 196mg

 

Spiced Beet Salad

Try making this salad with the addition of green apple slices and dill for a refreshing and beautiful first course. Or for kick add a teaspoon of fresh horseradish to the beets. (10-4 oz servings)

  • 2 ¼ lb. beets, cooked, peeled and sliced
  • 2 cups sliced red onions
  • 3/4 cup white sugar
  • 1/8 tsp. clove powder
  • 1 Tbsp. ground cinnamon
  • 1 ½ tsp. ground allspice
  • 2 cups white wine vinegar
  • chopped parsley for garnish

Toss the sliced beets with the onions. Bring vinegar, sugar and spices to a boil. Simmer for 5 minutes. Strain vinegar over beets and onions. Refrigerate overnight. Next day drain the beets and onions and toss them with the parsley.

Per Serving: Calories: 82 Protein: 1gm Fat : 0gm

Carbohydrates: 21gm Sodium: 209mg

 

Melon Salad

This is a refreshing salad for summer that makes a colorful appetizer or side dish. (12-8 oz servings)

  • 12 cups melon: honeydew, crenshaw or cantaloupe
  • ½ cup red onion, sliced in thin ¼ moons
  • 1-tsp fresh grated ginger
  • 2 Tbsp. chopped mint
  • 2 Tbsp. chopped cilantro
  • 1 Tbsp. fresh lime juice
  • pinch of salt and black pepper, to taste

Cut melon into attractive bite size pieces. The onion is best soaked for 10-15 minutes in cold water to lessen the heat or vinegar to make the color bleed some. Toss all together gently and chill.

Per Serving: Calories: 80 Protein: 2gm Fat: 1gm

Carbohydrates: 19gm Sodium: 21mg

 

Ginger Carrot Salad

I like to play with seasoned vinegar adding herb stems, ginger peelings, star anise and cinnamon, overripe fruit... whatever I have around. Any lightly steamed vegetable can be dressed with these vinegars and eaten cold the next day for lunch. (12-4 oz servings)

  • 4 lb. carrots, peeled and capped
  • 1/3 cup chopped mint
  • 1/3 cup chopped cilantro
  • 1 cup ginger vinegar
  • 1 cup lime juice
  • 2 tsp. minced garlic
  • 2 ½ tsp. salt
  • 2 ½ Tbsp. minced ginger
  • 1 ½ Tbsp. sugar

Grate carrots in a food processor and place in a stainless steel bowl and toss well with mint and cilantro. Bring all other ingredients to a boil and pour over carrots. Let carrots steep until cooled or refrigerate overnight. Drain well before serving.

Per Serving: Calories: 44 Protein: 1gm Fat: 0gm

Carbohydrates: 11gm Sodium: 269mg

 

Minted Lentil Salad

The best lentils to use for this salad are tiny, green, french lentils called lentil de puys. They hold their shape and are a lovely color. (12-4 oz servings)

  • 1lb. raw lentils
  • 2/3 cup diced carrots
  • ½ cup chopped green onions
  • ½ cup diced red onions
  • 2/3 cup diced celery
  • 1 cup diced red pepper
  • 1 cup Mint Dressing (see dressing section)

Bring large pot of water to a rolling boil and put in lentils. Turn to simmer and cook until tender but not broken up, approximately 25 minutes. Have vegetables and dressing ready in large bowl waiting for warm lentils to be added. Drain lentils well and toss gently with vegetables and dressing. Cool on cookie sheets, stirring occasionally. Drain extra dressing before serving.     

Per Serving: Calories: 91 Protein: 1gm Fat: 0gm

Carbohydrates: 18gm Sodium: 695mg

 

         

Spiced Cucumber Wedges

(12-4 oz servings)
  • 3 ½ lb. cucumbers, peeled, seeded, sliced ½" thick on diagonal
  • 1 ½ tsp salt
  • pinch of black pepper
  • 1 ½ tsp ground cumin
  • 1 ½ tsp ground coriander
  • 3 Tbsp.- ¼ cup lemon juice
  • pinch chili powder

Toss all ingredients together and marinate in a glass or stainless bowl. Chill several hours before serving.

Per Serving: Calories: 17 Protein: 1gm Fat: 0gm

Carbohydrates: 4gm Sodium: 317mg  

Cucumber Raita

A raita is an East Indian yogurt salad. Try making this with some leftover yogurt cheese in place of the nonfat yogurt. (10-4 oz servings)

  • 2 ¼ cups cucumber, peeled, seeded, and chopped
  • 10 oz package frozen chopped spinach, thawed
  • 3 1/3 cups nonfat plain yogurt
  • 1 Tbsp. fresh minced garlic
  • ¼ cup chopped cilantro
  • 3 Tbsp. chopped mint
  • 2 tsp lemon juice
  • 1 ½ tsp salt
  • 2 tsp black pepper

Squeeze excess moisture out of cucumbers and spinach and place in a large bowl. Whisk all of the other ingredients together and toss with spinach cucumber mixture. Refrigerate for several hours or overnight. Drain off any excess liquid before serving.

Per Serving: Calories: 244 Protein: 24gm Fat: 1gm

Carbohydrates: 36mg Sodium: 664mg

 

Orange and Jicama Salad on Spinach

(12-8 oz servings)
  • 3 good sized navel oranges, peeled and sectioned
  • 2 lb. jicama, peeled and cut into batons
  • 1 small red onion, sliced into thin half moons
  • 2 lb. bagged prewashed spinach
  • 2 cups Orange Basil Dressing (see dressing section)

Peel the orange using a sharp knife removing all the white pith. Remove orange sections to a small bowl. Squeeze juice from remains and reserve for the dressing. Gently toss the jicama, orange segments, and onions together (if the onion is too strong, soak it in ice water for 20-30 minutes first). Pour 1/3 dressing over all and let marinate several minutes. Place a bed of spinach on the plate and top with the jicama mixture. Ladle some of the dressing on the greens before serving.

Per Serving: Calories: 122 Protein: 5gm Fat: 1gm

Carbohydrates: 28gm Sodium: 625mg

 

 Couscous Salad

I have made this same salad with the addition of a tablespoon of olive oil for years. I find the flavors are sweeter and the texture lighter without any added oil. (10-4oz servings)

  • 2 ¼ cups dry couscous
  • ¼ cup diced red onions
  • 2 3/4 cups orange juice
  • 1 Tbsp. apple cider vinegar
  • 1/3 cup currants
  • 1 tsp. ginger powder
  • ½ tsp. salt
  • 3/4 tsp. black pepper
  • 1 cup chopped cilantro

Place couscous and onions in a stainless or glass 10x12x2 baking pan. Bring all other ingredients, except for cilantro, to a boil. Pour over couscous and stir once briefly. Cover the pan with a lid or cookie sheet and set in the refrigerator until cool. Fluff couscous very gently with a fork while adding cilantro.

Per Serving: Calories: 157 Protein: 5gm Fat: 1gm

Carbohydrates: 36gm Sodium: 145mg

 

Roasted Vegetable Salad

This is a salad I had been making for years with the addition of lots of olive oil. I added the canned tomatoes to give added moisture and prevent the vegetables from burning. I still find the flavor and texture is improved by the addition of a little good quality olive oil so if you have room for adding a little fat to your diet this would be a good place to do it. (12-8 oz servings)

  • 2/3 cup balsamic vinegar
  • 2/3 cup red wine vinegar
  • 2 tsp. minced fresh garlic
  • 1 Tbsp. + 1 tsp. salt
  • 1½ tsp. black pepper
  • 1 ½ Tbsp. minced fresh rosemary or 1 Tbsp. dry rosemary
  • 1 large red onion, 1" chop
  • 2 lb. red potatoes, 1" chop
  • ½ lb. baby peeled carrots
  • 2 lb. zucchini, 1" coins
  • 1 lb. red peppers, 1" chop
  • 1 ½ lb. eggplant, 1" chop
  • 2 lb. canned tomatoes, drained

Whisk herbs, garlic and seasonings into vinegar. If you are using dry rosemary grind it in a spice mill first. Toss all the vegetables with the dressing and spread one layer deep on baking sheets. Preheat oven to 375F and cook vegetables until they are slightly caramelized and tender, approximately 35-40 minutes.

Per Serving: Calories: 44 Protein: 2gm Fat: 0gm

Carbohydrates: 10gm Sodium: 511mg

 

Marinated Vegetable Salad

This salad is greatly improved by the use of fresh herbs and by marinating for several hours before serving. (12-4 oz servings)

  • 4 medium sized zucchini, cut in ¼ inch thick coins
  • 6 oz. baby carrots
  • 1 small cauliflower cut into florets
  • 3 red peppers cut into 1 inch squares
  • ½ red onion, cut into 1 inch squares
  • 6 pepperoncini cut in half, stems and seeds removed
  • scant cup Italian Vinaigrette (see dressing section)

Steam all vegetables except the pepperoncini until al dente. Refrigerate on towel lined pans until chilled through. Whisk dressing well before tossing vegetables, pepperoncini and dressing together.

Per Serving: Calories: 71 Protein: 1gm Fat: 5gm

Carbohydrates: 6gm Sodium: 200mg

 

Sesame Rice Salad with Asparagus

(12-4 oz servings)
  • 1 3/4 cups white rice, raw
  • 1 quart + ¼ cup water
  • ¼ tsp. salt

Bring salted water to a full boil and stir in the rice. Turn the flame down and cook the rice until it is done, approximately 20 minutes. Drain rice and rinse well, but gently, under cold water until cooled. Let it dry before dressing.

  • 2 good sized navel oranges, peeled and sectioned
  • 1 tsp. brown sugar
  • ¼ cup orange juice
  • 1 Tbsp. soy sauce
  • 1 Tbsp. + 1 tsp. white wine vinegar
  • 2 tsp. salt
  • 2 Tbsp. sesame oil
  • 1 Tbsp. canola salad oil
  • 1 2/3 cups asparagus cut in 1" pieces on the diagonal
  • 1 Tbsp. white sesame seeds, toasted
  • ¼ cup chopped cilantro
  • ¼ cup chopped green onions
  • 1 Tbsp. orange zest
  • 1 Tbsp. grated ginger
  • 3/4 tsp. minced fresh garlic

Peel the orange using a sharp knife removing all the white pith. Remove orange sections to a small bowl. Squeeze juice from remains into a small stainless or glass bowl. Whisk in the sugar, orange juice, soy sauce, vinegar and salt. When the sugar is dissolved whisk the oils in in a steady stream to emulsify. Set dressing aside. Blanch the asparagus in salted water until cooked al dente and is vibrant green. Rinse immediately under very cold water until completely cooled (or place in an ice water bath). Toss asparagus pieces, sesame seeds, and herbs with the rice, gently but thoroughly. Toss salad gently with dressing and chill at least 30 minutes before serving. Gently toss the salad again before bringing to the table.

Per Serving: Calories: 125 Protein: 3gm Fat: 5gm

Carbohydrates: 16gm Sodium: 240mg

 

Orzo Salad with Cumin and Corn

(8-4 oz servings)
  • 1¼ cup raw orzo
  • ½ cup chopped red onion
  • 2 ¾ tsp. minced garlic
  • 2/3 cup fresh corn kernels or frozen corn, thawed
  • 2 Tbsp. diced roasted red peppers
  • 4/5 cup chopped zucchini
  • ½ cup diced fresh tomato
  • 1 ½ tsp. salt
  • 2 ½ tsp. ground cumin
  • pinch black pepper
  • 1/3 tsp. lemon juice
  • 1/8 tsp. Tabasco sauce
  • 1 ½ Tbsp. red wine vinegar
  • 1 Tbsp. + 1 tsp. olive oil
  • 3 ½ Tbsp. chopped cilantro

         

Cook the orzo in lots of boiling lightly salted water until al dente. Rinse under cold water until thoroughly chilled. Drain well. Toss the vegetables gently with the drained orzo until evenly distributed. Whisk the spices into the liquids. Whisk the oil into the liquids in a slow steady stream to emulsify. Toss the pasta and vegetables gently with the dressing. Garnish with chopped cilantro just before serving.

Per Serving: Calories: 112 Protein: 3gm Fat: 3gm

Carbohydrates: 19gm Sodium: 386mg

  

 

Potato Salad with Indian Yogurt

(12-4 oz servings)
  • 1- ¾ lb. large red potatoes, cooked and sliced
  • ¼ cup chopped green onions
  • 2 cup chopped celery
  • ¼ cup chopped red onions
  • 1 tsp minced fresh garlic
  • 1 ½ tsp curry spices (see sauce section)
  • ¼ tsp dry mustard
  • ¾ tsp salt
  • ¾ tsp black pepper
  • 1- 1/8 Tbsp. lemon juice
  • 2 ¼ Tbsp. honey
  • 2 ½ Tbsp. apple juice concentrate
  • 4/5 cup nonfat yogurt cheese
  • 1/4 cup chopped cilantro

Potatoes should be washed thoroughly and steamed or simmered slowly until cooked through but not mushy. Cool thoroughly before cutting. Toss cooled potatoes with celery and red onions. Whisk garlic, spices, lemon juice, and sweeteners into the yogurt cheese. Toss potato mixture with dressing and chill several hours or overnight. Before serving, toss again, drain off excess dressing and gently mix in cilantro.

Per Serving: Calories: 90 Protein: 3gm Fat: 1gm

Carbohydrates: 17gm Sodium: 222mg