Salad Recipes

Cherry Tomato Salad

Ingredients: 4 servings

  • 40 cherry tomatoes, cut in half

  • 1 cup pitted and sliced olives, black or green

  • 1 bunch of green onions, sliced thinly

  • 1 bunch of Italian parsley, chopped

  • 3 oz. toasted pine nuts

  • ½ cup of extra virgin olive oil

  • 2 tbsp. red wine vinegar

  • 1 tbsp. sugar

  • 1 tbsp. chopped oregano

  • salt and pepper to taste


In a large bowl add the sliced cherry tomatoes, olives, herbs and green onion. Toast the pine nuts in a 350 degree oven for about 5 minutes or until golden brown (allow to cool off). Stir the pine nuts into the mixture

In a small bowl, whisk together the extra virgin olive oil, sugar, red wine vinegar and salt and pepper to taste. Pour this mixture over the tomato mixture and toss until evenly combined. For best taste, allow to rest in the refrigerator for 1 hour before serving.



  • ½ cup quinoa, rinsed

  • 1 cup orange juice

  • ¾ cup water

  • 2 tsps Dijon mustard

  • 2 tsps olive oil

  • 2 tsps apple cider vinegar

  • 8 oz baby spinach, about 5 cups

  • 2 tsps pure maple syrup

  • 1 cup blueberries

  • salt and pepper to taste

  • 1 cup strawberries, sliced

  • 1 avocado, sliced (optional)

  • 1/3 cup toasted almonds, slivered


In a small pot, bring the quinoa and water to a boil, add 1 tsp olive oil, then cover and reduce heat to a simmer for about 15 minutes. Remove the lid and let sit for 10 minutes while fluffing the quinoa with a fork.

In a blender, mix the olive oil, mustard, orange juice, vinegar and maple syrup; add salt and pepper to taste.

In a large bowl, mix the spinach, quinoa, blueberries, strawberries and almonds (save some of the almonds for the presentation of the dish). Pour the dressing over top and toss well.

Top with sliced avocados and almonds and enjoy!

Watermelon Salad with Arugula, Feta & Fresh Herbs


  • 4 cups seedless watermelon, cubed (1 inch pieces)

  • 3 tbsp. olive oil

  • 1 medium lemon, zested

  • 1 tbsp. lemon juice

  • ¼ cup chopped mint, oregano, basil, parsley, and thyme

  • Sea Salt to taste

  • 4 oz. fresh feta, grated

  • Freshly ground black pepper

  • 3 cups of fresh baby arugula leaves


In a large bowl, combine the olive oil, lemon zest, lemon juice and chopped herbs. Stir to combine.

Add in the watermelon chunks and gently combine with the wet ingredients until lightly mixed.

Once well mixed, add in the feta and arugula leaves and adjust the seasoning with sea salt depending on the saltiness of the feta cheese.

Serve chilled and enjoy!

Zucchini and corn salad with lemon-basil vinaigrette


Zucchini and Corn Salad:

  • 1 small or medium zucchini

  • 1 small or medium yellow squash

  • 1 ear of corn, shucked and cleaned, with kernels cut off the cob

  • ½ cup goat cheese

  • Handful of fresh basil

  • Lemon-basil vinaigrette

  • Red pepper flakes

  • Salt and pepper to taste

  • *Optional: Handful of toasted pine nuts

Lemon-Basil Vinaigrette:

  • 1/2 cup extra virgin olive oil

  • 3 tbsp. fresh lemon juice

  • 1 tbsp. fresh basil, chopped

  • 1 tsp. Dijon mustard

  • 1 clove fresh garlic, minced

  • Salt and pepper to taste


Add ingredients into a small jar with a lid and shake well. Season with more salt and pepper as needed. Store in the refrigerator for up to a week.

Peel the zucchini and yellow squash lengthwise into long ribbons. Place the ribbons in a medium bowl or plate. Add the corn kernels and about 2 tbsp. of vinaigrette. Add salt, pepper, and chili flakes to taste. Toss. Garnish with goat cheese and fresh basil.

Grilled asparagus, peppers n' tomato salad

Serves: 3 - 5 people



  • coconut or olive oil for grilling (not extra-virgin olive oil)

  • 1 lb. of asparagus, tough ends trimmed off

  • 4 large bell peppers (red, yellow, or orange)

  • 1 pint cherry or grape tomatoes

  • ½ cup of crumbled goat cheese

  • 2 tbsp. toasted pine nuts

  • 2 tbsp. minced fresh herbs (such as: dill, parsley, mint, cilantro, thyme, marjoram, etc.)


  • extra-virgin olive oil

  • balsamic vinegar

  • coarse salt and freshly ground pepper


Lightly brush asparagus with oil. Sprinkle with salt and pepper. Prepare grill or stove for medium heat. Place asparagus in a grill or stove-top pan. Heat for 5 minutes or until nicely charred. Turn asparagus over and continue grilling for 5 minutes or until they reach desired doneness. 

Cut tops and bottoms off peppers. Remove seeds and white membranes with a paring knife. Slice each pepper in half lengthwise. Lightly brush the inside and outside of peppers with oil. Prepare grill or stove for medium heat. Place peppers on grill or stove-top pan face-down. Cook peppers for about 7 minutes or until nicely charred. Turn peppers over and continue grilling for 5 minutes or until they reached desired doneness. *Tomatoes and peppers can be cooked together*

 NOTE: To remove the charred skins, immediately place peppers in a paper bag and roll up tightly. Allow to cool, about 10 minutes. Remove peppers from bag. Carefully peel off charred skin. 

Lightly coat tomatoes with oil. Place in a grill or stove-top pan. Prepare grill or stove for medium heat. Cook tomatoes for 5 minutes or just until they start to wrinkle and are lightly browned (any longer and the tomatoes become too soft and collapse). Allow to cool.

On a large serving platter, arrange grilled asparagus, peppers, and tomatoes. Sprinkle with goat cheese, pine nuts, and herbs. Drizzle salad lightly with extra-virgin olive oil and balsamic vinegar. Sprinkle with salt and pepper. 

Seasonal Melon Salad with Honey Lime Dressing

Dressing Ingredients:

  • ¼ cup fresh lime juice

  • 2 tsp. honey

  • 1 tsp. Dijon mustard

  • ½ tsp. garlic powder

  • ½ tsp. salt

  • ½ tsp. white ground pepper

  • ¼ tsp. ground cumin

  • ¼ cup olive oil

  • ¼ cup canola oil


  • 1 cup of diced Canary melon

  • 1 cup of diced watermelon

  • 1 cup of diced cantaloupe

  • 1 cup of diced honeydew melon

  • 4 tsp. of chiffonade of mint

  • 4 tsp. of crumbled feta cheese


Combine all dressing ingredients into a blender and puree until all items are well blended. In a separate mixing bowl, combine the diced melons and cantaloupe. Pour the dressing into the melon bowl and mix well. Cover and refrigerate for an hour.

Place the diced melons in the center of each serving bowl. Sprinkle the feta cheese and mint chiffonade over each bowl. Drizzle the remaining dressing on top and enjoy!

cherry chups slaw 


  • Kale, chopped

  • Red cabbage, chopped

  • Carrots, thinly sliced

  • Red onion, diced

  • Walnuts, chopped


  • 1 tbsp olive oil

  • 1 tbsp Cherry 'Chups

  • 1 tbsp Dijon mustard

  • 1 tsp apple cider vinegar

  • Salt & pepper


Combine slaw ingredients in a large bowl. Whisk all dressing ingredients together and pour over the slaw. Serve and enjoy!

Recipe from:

Caprese Green bean salad 


  • 2 lbs. green beans, ends trimmed

  • 1 pint of cherry tomatoes, halved

  • 1 tbsp. olive oil

  • 3 tbsp. balsamic vinegar

  • ¼ tsp. sea salt

  • ¼ tsp. black pepper

  • 6 oz. mozzarella cheese

  • 1 bunch of fresh basil


Bring a large pot of water to a boil. Add a tsp. of salt and cook the green beans until tender. While the beans cook, fill a large bowl with ice water. Once cooked, immediately drain the beans into a colander and place the beans in the ice water for a few minutes (this will stop the beans from over-cooking). Toss the beans lightly in a bowl with the tomatoes. For the dressing, whisk together olive oil, balsamic vinegar, sea salt and pepper. Pour the mixture over the green beans and toss gently to coat. Cover the bowl and chill in the refrigerator for an hour before serving. Stir in the mozzarella and basil right before serving. Serve chilled or at room temperature.



  • 6 seasonal heirloom tomatoes (3 yellow tomatoes, 3 red tomatoes), sliced

  • 2 ears of grilled corn; kernels removed

  • 1 cucumber, halved and sliced

  • ½ cup of crumbled Feta cheese

  • 1 tsp. crumbled bacon

  • 3 tsp. fresh mint, cut in a chiffonade

  • 1 tsp. Zathar spice (dry thyme and rosemary may be substituted)

  • 6 tsp. extra virgin olive oil

  • 2 tsp. aged balsamic vinegar

  • Salt and pepper to taste


In a large serving bowl, combine all of the ingredients except for the fresh mint. Place the salad in the refrigerator 1-2 hours before serving. Right before serving, add the fresh chiffonade of mint.

Serve and enjoy!

Farmers Market Fresh Tomato & Cucumber Salad


  • 3-4 medium tomatoes washed and cored cut into ¾ inch pieces

  • 1 pound cucumbers, peeled, cut in half and then cut in to thin crescents

  • ½ cup red onion

  • 1 sweet bell pepper (any color)

  • 3 tbsp. sweet basil, roughly chopped

  • 1 tbsp. Italian parsley, roughly chopped

  • ¼ cup extra virgin olive oil

  • 3 tbsp. vinegar (sherry, champagne, white or red)

  • 1 tsp. balsamic vinegar

  • 1 ½ tsp. salt

  • 2 pinches white pepper

  • 2 tsp. sugar


Place all ingredients in a mixing bowl, and mix until the sugar and salt is dissolved. Let the mixture stand in the bowl for 30 minutes. Serve as a side item with warm, crusty bread or as a meal on its own.   

Squash and Arugula Salad



Preheat the oven to 350ºF. Line a rimmed baking sheet with parchment paper.

Meanwhile, slice the squash into 1/4-inch thick rings. Scoop the seeds from the center of each ring. Alternately, you can slice the squash lengthwise, scoop the seeds out (save them), and slice the squash into 1/4-thick half-moons. Separate the seeds clinging to the squash (discard any bits of squash). Arrange the squash slices on one half of the prepared baking sheet. Scatter the seeds on the other half, and sprinkle a few pinches of salt over them. Use a pastry brush to lightly coat both sides of the squash with the Apple Cider Vinaigrette.

For the entire recipe:

Spinach and Blueberry Salad


  • 3 tbsp. red wine vinegar

  • ½ cup olive oil

  • 1 tsp. Dijon mustard

  • 1 tsp. sugar

  • 1 lb. spinach

  • 1 pint blueberries

  • 4 oz. crumbled blue cheese

  • 4 oz. candied pecans


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


  • 1 cucumber, chopped

  • ½ pint grape or cherry tomatoes, cut in half

  • Handful of fresh mint, chopped

  • 1 tbsp. Dress It Up Dressing Red Wine Vinaigrette

  • Freshly grated zest of ¼ lemon

  • Sea salt


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:


Serves 6 - 8 people


  • Juice of 2 lemons (about 4 tbsp.)

  • 4 tbsp. extra virgin olive oil

  • 1 tsp. coarse sea salt or Kosher salt 1 teaspoon freshly ground pepper

  • 1 tbsp. 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.


Serves 6 people


  • 1 ½ pounds green beans, trimmed and cut into 2 inch pieces

  • 1 ½ cups water

  • ¼ cup butter

  • 1 tbsp. sugar

  • ¾ tsp. garlic

  • ¼ tsp. pepper

  • 1 ½ tsp. chopped fresh basil

  • 2 cups cherry tomato halves


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. 



  • 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


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.


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

Serves 4 people


  • 1 cup dried chickpeas or 1 15-ounce can chickpeas

  • ½ tsp. salt (if using dried chickpeas)

  • ⅓ cup olive oil

  • ¼ cup fresh lemon juice (about 1 lemon)

  • 1 tbsp. minced garlic

  • 1 red bell pepper, halved, seeded, and diced medium

  • ½ cup roughly chopped scallions (white and green parts)

  • ¼ 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 gingered grapefruit salad

by Chef Sarah Biglan, Ris

Serves 6 people


  • 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 tbsp. garlic, minced

  • 1 tbsp. miso

  • 1 ½ tbsp. chile paste with garlic (essential ingredient, found in Asian markets)

  • ½ bunch cilantro, chopped

  • 3 oz. sherry

  • 4 oz. rice vinegar

  • 5 oz. fish sauce (nuac nam, also found in Asian markets)

  • 2 oz. lime juice

  • 1 tbsp. honey

  • 1 oz. sesame oil

  • 4 oz. 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) 

Serves 4 people

Savoy Salad:

  • 1/2 lb. 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 ½ tbsp. lite soy sauce

  • 1 tbsp. oyster sauce

  • ¼ 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)

Serves 8 people



  • 2 tbsp. freshly harvested extra virgin olive oil (All Things Olive)

  • 2 tbsp. freshly squeezed lemon juice (1 lemon)

  • 1 tbsp. 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)


  • 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


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)

  • 1 pint heirloom cherry tomatoes (quartered)

  • 5 tbsp. fruity extra virgin olive oil

  • 2 tbsp. Opal Basil Vinegar

  • 2 tbsp. Basil Chiffonade

  • Salt and 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.