Salad Recipes 

Spinach and Blueberry Salad

Ingredients:

3 tablespoon Red Wine Vinegar
1/2 cup Olive Oil
1 teaspoon Dijon mustard
1 teaspoon Sugar
1 lb. Spinach
1 Pint blueberries
4 oz. Crumbled Blue Cheese
4 oz. Candied Pecans 

Directions:

Combine vinegar, oil, mustard, and sugar in a jar with a tight-fitting lid; shake well.

Toss spinach, blueberries, blue cheese, and candied pecans in a large salad bowl. Drizzle with dressing and toss gently; serve immediately.

 

Cucumber, Tomato & Mint Salad

Ingredients:

1 cucumber, chopped
½ pint grape or cherry tomatoes, cut in half
Handful of fresh mint, chopped
1 tablespoon Dress It Up Dressing Red Wine Vinaigrette
Freshly grated zest of ¼ lemon
Sea salt

Directions:

Add the cucumber, tomatoes, mint, Red Wine Vinaigrette, and lemon zest to a medium bowl. Stir until well mixed. Season with salt to taste before serving.

Recipe from: http://dressitupdressing.com/recipe/cucumber-tomato-mint-salad/

 

ZUCCHINI RIBBONS WITH FRESH LEMON VINAIGRETTE

Serves 6 to 8

Ingredients:
Vinaigrette: 
Juice of 2 lemons (about 4 Tablespoons) 
4 Tablespoons Extra Virgin Olive Oil
1 teaspoon coarse sea salt or Kosher salt 1 teaspoon freshly ground pepper
1 Tablespoon of fresh Basil, shredded, or fresh herb of your choice (optional) 

The Vegetables: 
4 or 5 small zucchini, green and/or yellow, with peel
1 onion, sliced very thinly
1 small red pepper, sliced thinly needed

Prepare the Vinaigrette, whisk until mixed and place in a large salad bowl. Slice the onion and red pepper thinly, place in the vinaigrette and toss. Slice the zucchini into ribbons, using a vegetable peeler and slicing vertically from end to end.  This will make very thin slices.  You may also use a cheese slicer or madeleine to achieve thin, flat, ribbon-like slices. Add the zucchini, toss and serve immediately, or chill and serve later.

The entire recipe contains 644 calories. Divided by 8 servings is 81 calories per serving.

 

FRESH GREEN BEANS, BASIL AND CHERRY TOMATOES

6 Servings

Ingredients:
1 1/2 pounds green beans, trimmed and cut into 2 inch pieces
1 1/2 cups water
1/4 cup butter
1 tablespoon sugar
3/4 teaspoon garlic
1/4 teaspoon pepper
1 1/2 teaspoons chopped fresh basil
2 cups cherry tomato halves 

Directions:
Place green beans and water in large saucepan, cover and bring to boil. Set heat on low and simmer until tender or about 10 minutes. Drain off water, and set aside.

Melt butter in skillet over medium heat. Stir in sugar, garlic salt, pepper and basil. Add tomatoes and cook until soft. Pour the mixture over the green beans. Toss and serve. 

 

ZUCCHINI RIBBONS WITH FRESH LEMON VINAIGRETTE

By Katherine Tallmadge, M.A., R.D.
Author, “Diet Simple 195 Mental Tricks, Substitutions, Habits & Inspirations”
www.KatherineTallmadge.com

Serves 6 to 8

Katherine’s Favorite Vinaigrette:
The juice of 2 lemons (about 4 Tablespoons)
4 Tablespoons Extra Virgin Olive Oil
1 teaspoon coarse sea salt or Kosher salt
1 teaspoon freshly ground pepper
1 Tablespoon of fresh Basil, shredded, or fresh herb of your choice (optional)

The Vegetables:
4 or 5 small zucchini, green and/or yellow, with peel onion, sliced very thinly
1 Small Red Pepper, Sliced thinly needed)

Prepare the Vinaigrette, whisk until mixed and place in a large salad bowl. Slice the onion and red pepper thinly, place in the vinaigrette and toss. Slice the zucchini into ribbons, using a vegetable peeler and slicing vertically from end to end. This will make very thin slices. You may also use a cheese slicer or madeleine to achieve thin, flat, ribbon-like slices. Add the zucchini, toss and serve immediately, or chill and serve later.

The entire recipe contains 644 calories. Divided by 8 servings is 81 calories per serving.

 

SPINACH AND BLUEBERRY SALAD

Ingredients:

3 tablespoon Red Wine Vinegar
1/2 cup Olive Oil
1 teaspoon Dijon mustard
1 teaspoon Sugar
1 lb. Spinach
1 Pint blueberries
4 oz. Crumbled Blue Cheese
4 oz. Candied Pecans 

Directions:

Combine vinegar, oil, mustard, and sugar in a jar with a tight-fitting lid; shake well.

Toss spinach, blueberries, blue cheese, and candied pecans in a large salad bowl. Drizzle with dressing and toss gently; serve immediately.

Serves 6 

 

PICKLED HOT PEPPERS

Ingredients:
1 1/2 pounds banana peppers, cut into 1 inch pieces
1 pound jalapeno peppers, cut into 1 inch pieces
1/4 pound Serrano peppers, cut into 1 inch pieces
6 cups vinegar
2 cups water
3 cloves garlic, crushed
1 onion, chopped 

Directions:
Place the banana peppers, jalapeno peppers, and Serrano peppers into a large pot. Add the vinegar, water, garlic, and onion. Bring to a boil, then reduce heat to medium-low, and simmer for 5 minutes.

Put peppers into sterile jars, and fill to the top with the liquid, leaving 1/4 inch headspace. Tap jars on the counter to remove air bubbles. Place two piece lids on the jars.

Place jars in the rack of a large, canning pan, and fill with enough water to cover the jars completely. Bring to a boil, and boil for 10 to 15 minutes. Refrigerate jars after opening.

Recipe makes 10 cups.

 

WATERMELON SALSA

Ingredients:

2 cups seeded and coarsely chopped watermelon
2 tablespoons chopped onion
3 tablespoons seeded, chopped Anaheim chili
2 tablespoons balsamic vinegar
1/4 teaspoon garlic salt 

Directions:
In a serving bowl, mix together the watermelon, onion, and chili. Toss with balsamic vinegar and garlic salt. Cover and refrigerate for at least one hour before serving. 

Yields two cups.

 

AVOCADO AND BEET WITH QUINOA SUMMER SALAD

Ingredients:
1 cup of quinoa
1 cup of black beans, soaked and cooked
2 avocados, chopped
1 large beet, chopped
1 medium cucumber, chopped
Handful of cherry tomatoes, halved
2 ears worth of corn, steamed
2 Tbsp. Extra Virgin Olive Oil
1 Tbsp. Balsamic Vinegar
Cilantro (additional add-ins thyme, sunflower seeds)
Salt and pepper to taste

Directions:
Combine ingredients, beware of the beet coloring everything dark pink, and mix gently so that the avocado chunks stay intact. Chill then serve. Add pita chips for a crunch.

 

CUCUMBERS IN YOGURT WITH FRESH DILL

By Katherine Tallmadge, M.A., R.D.
Author, “Diet Simple 195 Mental Tricks, Substitutions, Habits & Inspirations”
www.KatherineTallmadge.com

Ingredients:
1 English Cucumber, peeled and thinly sliced (any seasonal cucumber will do)
1 Cup White Wine Vinegar
1 Cup Water
2 Tbsp Salt
1 Tbsp Sugar
1 Tbsp Chopped Fresh Dill
1/2 Cup Low Fat or Nonfat Yogurt or Greek Yogurt
1 Dash Pepper

Mix water, vinegar and salt. Add cucumber slices and let sit for about an hour. Drain well. In clean bowl, mix together yogurt, dill, sugar and pepper. Mix cucumber slices in the yogurt mixture. Let sit in refrigerator for at least one hour to blend flavors. Will last several days in the refrigerator.

It’s especially delicious using locally grown, just picked cucumbers. It’s great served alongside smoked salmon, but also any spicy dish, such as an Indian Curry.

 

BAKED KALE CHIPS

Ingredients:
1 bunch of kale  
1 tablespoon of olive oil
Seasoning salt
 

Directions: 

Preheat oven to 350° degrees F. Spray cookie sheet with non-stick spray or line with parchment paper. 

Wash and clean kale. Remove stems and tear into bite size pieces. Drizzle with olive oil and sprinkle with seasoning salt.   

Bake for 10-15 minutes or until the edges are brown, not burnt. 

 

CHICKPEA SALAD WITH CUMIN AND MINT

Excerpted from Diet Simple (June 2011, LifeLine Press)
by Katherine Tallmadge, M.A., R.D.
www.KatherineTallmadge.com

Serves 4

Ingredients:

1 cup dried chickpeas or 1 15-ounce can chickpeas
½ teaspoon Salt (if using dried chickpeas)
1/3 Cup Olive Oil
1/4 Cup Fresh Lemon Juice (about 1 lemon)
1 Tbsp Minced Garlic
1 Red Bell Pepper, halved, seeded, and diced medium
1/2 Cup Roughly Chopped Scallions (white and green parts)
1/4 Cup Roughly Chopped Fresh Mint
2 Tbsp Cumin Seeds, toasted if you want, or 1 Tbsp Ground Cumin
1 Tbsp Minced Jalapeno or other fresh hot pepper of your choice (optional)
2 Bunches Watercress, trimmed, washed, and dried OR other seasonal greens

1. If you are using dried chickpeas place them in a large pot, cover with water, and let soak overnight, or for at least 5 hours. Drain and rinse two or three times.
2. Return the chickpeas to the pot, cover with water again, add salt, and bring to a boil over high heat. Immediately reduce the heat to medium and simmer for one hour to one hour and 15 minutes, or until the chickpeas are tender but not mushy.  Drain and rinse thoroughly with cold water.  If you are using canned chickpeas, simply drain and rinse them.
3. Place the chickpeas in a medium bowl, add all the remaining ingredients except the watercress, and toss well. Cover and refrigerate until well chilled, at least 30 minutes. When chilled, place the watercress on a platter or individual serving plates, top with the chickpea salad, and serve.


370 calories per serving

 

Ris asparagus and gignered grapefruit salad

by Chef Sarah Biglan, Ris

Serves 6

2 cups miso vinaigrette
2 cups ginger glaze
42 pieces of large asparagus
salt
36 sections of pink grapefruit, 4-5 grapefruit
¼ cup mixed black and white sesame seeds
2 scallions, cut thinly at an angle

Miso vinaigrette  
Makes 3 cups

3 inches fresh ginger, peeled and finely diced
1 tablespoon garlic, minced
1 tablespoon miso
1 ½ tablespoons chile paste with garlic (essential ingredient, found in Asian markets)
½ bunch cilantro, chopped
3 ounces sherry
4 ounces rice vinegar
5 ounces fish sauce (nuac nam, also found in Asian markets)
2 ounces lime juice
1 tablespoon honey
1 ounce sesame oil
4 ounces peanut oil
 
Combine all of the ingredients in a bowl except for the sesame oil and peanut oil.  Whisk in each oil one at a time.  This dressing will last indefinitely, covered in the refrigerator.
 
Ginger Lime Glaze
Makes 2 cups

8” ginger, peeled and cut into very fine threads
zest of 4 limes
1 ½ cups tarragon vinegar
¾ cup sugar
 
Combine all ingredients in a non reactive pot.  Bring to a boil.  Remove from the heat and let sit for 5 minutes to infuse flavors.  Bring back to a boil and repeat process.  Bring  back to a boil for a third time.  Set aside until cool enough to cover and refrigerate.  The glaze will last indefinitely and makes a great iced or hot tea base.
 
Make the miso vinaigrette and ginger glaze ahead of time and keep in the refrigerator.  Ever so slightly peel each stem of asparagus to eliminate any stringy toughness and to insure even cooking..  Blanch in a large pot of boiling salted water until the stems just bend, 3-5 minutes.  Remove immediately to an ice bath to stop cooking and preserve green color.  Remove from the water as soon as the asparagus is chilled and drain. Asparagus is much more flavorful if not served ice cold so keep at room temperature if just before service.   If not, refrigerate until 10-15 minutes before ready to use.  Section grapefruit into a strainer over a bowl.  Squeeze out as much juice as you can from the remaining fruit pith.  Make sure the sections are whole and cleaned of all pith.  (it is best to buy a couple of extra grapefruit, to assure enough perfect sections)  Place the sections into a separate bowl and cover with ginger glaze.  Drink the fresh squeezed juice.  To arrange the salad, cover the asparagus with a cup or so of the miso vinaigrette, saving enough to dress the bottom of each salad plate.  Let the asparagus soak in the dressing for a couple of minutes.  Meanwhile, cover the bottom of each salad plate with a layer of the miso vinaigrette.  Arrange a log pile of 7 asparagus spears in the center of each plate.  Arrange 3 grapefruit sections fanned out on each side of the asparagus.  Sprinkle with scallions and sesame seeds.

 

jacques pepin's asian savoy salad

Excerpted from "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" (LifeLine Press, 2011)
www.KatherineTallmadge.com 

Serves 4

Savoy Salad:
1/2 Pound tender Savoy – or other type - cabbage leaves, with tough lower part of central ribs removed and discarded, leaves finely shredded (about 6 cups, lightly packed)
1/2 cup julienned carrot strips *

Asian Dressing:
2 Tbsp Rice Wine Vinegar
1-1/2 Tbsp Lite Soy Sauce
1 Tbsp Oyster Sauce
1/4 tsp Tabasco Hot Pepper Sauce
1 tsp Sugar
2 Cloves Garlic, peeled, crushed, and finely chopped (2 tsp)

 Combine the dressing ingredients in a plastic bag large enough to hold the cabbage. Add the cabbage, toss it with the dressing, and allow the mixture to macerate for at least 2 hours.

Transfer the salad and dressing to a serving bowl, sprinkle with the carrot, and serve.

* To make the julienned carrot strips, cut a peeled and trimmed carrot into very thin, lengthwise slices (using a vegetable peeler, if desired). Stack the slices and cut them, first lengthwise, then crosswise, to create match-like sticks about 2 inches long.

Calories: 34
Protein: 2 gm
Carbohydrates: 7 gm
Fat: 0.1 gm
Saturated Fat: 0 gm
Cholesterol: 0 mg
Sodium: 390 mg

Cabbage is a vegetable superstar. It provides vitamins, minerals and phytochemicals called sulphoraphane and indoles which reduce the risk of cancer. And the carrots are high in beta-carotene, which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

“Asian Savoy Salad” is adapted from Jacques Pepin’s Table: The Complete Today’s Gourmet, based on his PBS television series. Jacques Pepin is a master chef, author, and teacher to a generation of famous chefs as well as millions of enthusiastic home chefs.

 

greek salad with heirloom tomatoes

By Katherine Tallmadge, M.A., R.D.
Author, “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (2011, LifeLine Press)
www.KatherineTallmadge.com

8 servings

Ingredients: 

Vinaigrette:

2 Tablespoons Freshly Harvested Extra Virgin Olive Oil (All Things Olive)
2 Tablespoons Freshly Squeezed Lemon Juice (1 Lemon)
1 Tablespoon Chopped Fresh Oregano or Basil (or 1 tsp dried)
1 Clove Garlic, Minced (optional)
Salt and Pepper to Taste (Salt is not necessary because of the cheese and olives)
Vegetables:

2 cucumbers, peeled, seeded and sliced into a half-moon shape
1 onion, peeled and chopped coarsely
1 medium yellow, purple or green bell pepper, cored, seeded, chopped into large bite-size pieces
1 cup pitted Kalamata or other Greek Olives
4 Heirloom Tomatoes, quartered, and cut into large, bite-size pieces

4 ounces Feta or Goat Cheese, broken into small bits

Instructions: 
Combine the vinaigrette ingredients in a large salad bowl and whisk until blended. Add the cucumbers, onion, pepper, and olives and toss into the vinaigrette. Let sit for twenty minutes to marinate. Add the heirloom tomatoes and cheese when ready to serve.

 

grilled sweet corn & heirloom tomato salad

Chef Matt Kuhn, DC Coast

5 ears sweet yellow corn (Grilled)
1pt heirloom cherry tomatoes(Quartered)
5Tbsp Fruity Evoo
2Tbsp Opal Basil Vinegar
2Tbsp Basil Chiffonade
Salt/pepper to taste

Remove the husk from corn rub with evoo salt/pepper and char on all sides.
Remove Corn from cob
Quarter cherry tomatoes
In a stainless steel bowl add opal basil vinegar, salt, pepper, and slowly whisk in evoo.
Add grilled corn, tomatoes and basil chiffonade.