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Tropical Shrimp Salad

1 pound small shrimp, cooked and peeled 1 cup celery, chopped 1 red bell pepper, chopped 1 cup baby carrots, sliced crosswise 1 10-ounce bag baby spinach leaves 1/2 cup cilantro or flat parsley leaves, chopped 1 tablespoon lime juice 1 teaspoon grated lime rind 1/4 cup rice vinegar 1 teaspoon cumin pinch cayenne, or to taste 4 ripe bananas, sliced 1/2 cup chopped nuts (your...

Tossed Seafood Salad

For the dressing: 1/4 cup rice vinegar Juice of one lemon or lime 2 tablespoons dijon mustard 1 clove garlic, minced 1/2 teaspoon fennel seeds 1 teaspoon grated fresh gingerroot Freshly ground pepper to taste For the salad: 1 pound cooked or canned seafood of your choice, cut in 1/2-1" pieces 2 ripe tomatos, chopped, or one box grape tomatoes 4 green onions, sliced (white...

Tomatoes with Pepper Salsa

1 green or red bell pepper, chopped fine 6 green onions, minced (white part) 1 clove garlic, minced 1/4 cup cilantro or Italian parsley leaves, chopped 1 jalapeno pepper, seeded and minced, or to taste ½ teaspoon ground cumin 2 tablespoons vinegar 2 tablespoons olive oil 4 very ripe tomatoes Romaine lettuce leaves, torn into bite size pieces 2 cups bean sprouts Combine all ingredients...

Tomato-Mint Salad

1/4 cup tarragon vinegar 1/2 cup lemon juice 1 tablespoon sugar (optional) 1/4 teaspoon salt Freshly ground black pepper to taste 1/2 cup chopped mint 6 large vine-ripened tomatoes, sliced 3 cucumbers, sliced Romaine lettuce Mint leaves for garnish Combine the vinegar, juice, sugar, salt, pepper and mint; mix into the tomatoes and cucumbers and marinate at least 1 hour. Line a bowl with...

Tomatoes with Cucumber and Onion

4 tomatoes, sliced 2 cucumbers, sliced 1 red onion, diced 1/4 cup chopped fresh basil leaves 1/4 cup light Italian dressing Freshly ground black pepper Combine all ingredients and serve with ground pepper to taste. 4 servings

Tomatoes and Basil

Sliced vine-ripened tomatoes Chopped fresh basil leaves Rice wine vinegar Freshly ground black pepper to taste Combine the ingredients in any quantity you wish.

Tofu Caesar Salad Dressing

4 garlic cloves, peeled 2 tablespoons Dijon style prepared mustard 1 package (12 ounces) tofu ¼ cup lemon juice 1 tablespoon soy sauce or Asian fish sauce, or more to taste 1 teaspoon freshly...

Tabbouleh

So good, your friends will think you bought it at a Lebanese deli. 1 cup bulgur (cracked wheat) Water to cover 1 onion, chopped 6 green onions, white parts only, sliced thin 1 cup chopped Italian parsley 1/4 cup mint, chopped Juice of one lemon 2 tomatoes, chopped 1/2 cup plain yogurt Lettuce leaves (optional) Place the bulgur in a bowl and cover with cold...

Sweet Potato Salad with Pineapple

2 large sweet potatoes, peeled and cut into 1/4" - 1/2" cubes 2 stalks celery, diced 1 red bell pepper, diced 1 bunch green onions, sliced 1 cup fresh or canned pineapple, cut into 1/2" tidbits 1 cup cooked, chilled barley 1 cup yogurt or fat-free mayonnaise 1/4 cup bottled mango chutney (optional) 1/4 cup chopped fresh mint leaves or flat parsley...

Sweet Potato Salad with Olives

4 medium sweet potatoes, cut in bite-size pieces 1 bunch green onions, sliced (white part only) 1/2 cup pimento-stuffed olives, sliced 1/4 cup mayonnaise or plain yogurt 1 tablespoon lime juice 1 teaspoon ground cumin Tabasco sauce to taste (start with a about 1/4 teaspoon) Steam the sweet potatoes until just tender, about 15 minutes. Cool to room temperature or chill....

Sweet Potato-Cranberry Salad

2 pounds sweet potatoes, cut in 1/2" chunks 1 small red onion, chopped 1 cup chopped celery ½ cup dried cranberries 1 tablespoon Dijon-style mustard 2 tablespoons mango chutney 1/2 cup plain or vanilla yogurt 1 tablespoon cider vinegar, or to taste Steam the sweet potatoes until they are just tender, about 15-20 minutes. As soon as they are done, rinse them...

Sushi Salad

For the dressing or dipping sauce: 1 teaspoon prepared wasabi, or more to taste; OR 1 teaspoon powdered wasabi mixed with a little water to make a paste 2 tablespoons soy sauce, or to taste Combine these ingredients and set aside. For the salad: 2 cups cooked brown rice or barley 1/4 cup rice wine vinegar, or to taste 1 cucumber, cut...

Summer Barley-Bean Salad

2 cups cooked barley 1 15-ounce can pink or kidney beans, drained 2 vine-ripened tomatoes, chopped 1 cucumber, chopped 2 stalks celery, chopped 1/4 cup chopped fresh basil leaves 1 tablespoon...

Spinach-Clementine Salad

6 cups baby spinach leaves 12 clementines, sectioned 1/2 cup walnut or pecan pieces 1 bunch green onions, sliced crosswise (optional) 1/2 cup sliced water chestnuts (optional) For the dressing: 3 tablespoons olive oil Juice of two limes or lemons (about 1/4 cup) 1 tablespoon Dijon mustard (optional) Place the salad ingredients in a bowl. Stir the dressing ingredients together and toss with...

Spicy Crab Salad

1 pound crab meat (or other cooked seafood of your choice) 1 box grape or cherry tomatoes, halved if large 2 stalks celery, chopped 1/4 cup chopped fresh basil leaves 1/4 cup chopped cilantro leaves 1 teaspoon mild chile powder 1 jalapeno chile, seeded and minced or bottled red pepper sauce to taste 2 cups cooked, chilled barley 1/4 cup lime juice,...

Southwestern Bean Salad

2 cups cooked brown rice or barley 1 16-ounce can black beans, drained and rinsed 2 cups frozen corn kernels 1 red bell pepper, chopped 1 small onion, chopped 1/4 cup white wine vinegar, or to taste 1/4 cup chopped cilantro leaves (if you don't like cilantro, use flat Italian parsley) 1 minced jalapeno pepper, or a pinch of cayenne, to...

Shrimp Curry Salad

1 pound steamed, peeled shrimp 1 cup golden raisins 5 green onions, sliced (white part) 1/4 cup Italian parsley, chopped 1/2 cup no-fat mayonnaise 2 teaspoons. curry powder 1 teaspoon grated fresh gingerroot Freshly ground pepper to taste Combine all ingredients in a serving bowl. 4 servings.

Seafood Tossed Salad

For the dressing: 1/4 cup rice vinegar Juice of one lemon or lime 2 tablespoons dijon mustard 1 clove garlic, minced 1/2 teaspoon fennel seeds 1 teaspoon grated fresh gingerroot Freshly ground pepper to taste For the salad: 1 pound cooked or canned seafood of your choice, cut in 1/2-1" pieces 2 ripe tomatos, chopped, or one box grape tomatoes 4 green onions, sliced (white...

Smoked Salmon Salad

1/2 pound smoked salmon, cut in bite-size pieces 1 16-ounce can small white beans, drained and rinsed 1 small sweet onion, chopped 2 stalks celery, chopped 1 cup orange, tangerine or clementine sections, in bite-size pieces 1 cup frozen green peas 1/2 cup Italian parsley, chopped 1 teaspoon oregano juice of one lemon rice vinegar, to taste (start with about 2 tablespoons), or a...

Salade Nicoise

For the dressing: 1/4 cup white wine 1/4 cup rice vinegar 1 clove garlic, minced Juice of one lemon 1 tablespoon Dijon mustard For the salad: 1 can butter beans or white beans, drained 1 7-ounce packet tuna (or a 6-ounce can, drained) 4 cups (about) bite-size pieces of romaine lettuce 1 red bell pepper, cut in strips 1 cucumber, halved lengthwise, then cut in...

Salad Starter

Some salad vegetables will keep for several days, while others wilt quickly and should be cut up just before you use them. You can prepare a large quantity of salad-starter vegetables and refrigerate them, ready to use as is or to combine with other vegetables such as lettuce, mushrooms, tomatoes, cucumbers, bean sprouts or...

Quinoa Tabbouleh

1 12-ounce box quinoa 5 cups bouillon 1 red onion, chopped 2 large, ripe tomatoes, chopped 1 cup chopped Italian (flat) parsley, or a combination of parsley and mint juice of 2 lemons 1 cup plain yogurt 2 teaspoons ground cumin Freshly ground pepper, to taste Bring the bouillon to a boil in a pot, stir in the quinoa and return to boiling....

Quinoa Salad with Melon and Spinach

1/2 pound spinach, preferably baby leaves 1 cup watermelon balls or cubes 1 cup honeydew balls or cubes 1 cup cantaloupe balls or cubes 1 cucumber, cut in 1/2" pieces 1 small red onion, chopped fine 2 cups cooked quinoa (see note below) 1/4 cup honey mustard salad dressing Wash and drain the spinach and remove any tough stems. If the leaves...

New Potato Salad

For the dressing: 1/2 cup plain yogurt 2 tablespoons Dijon mustard 2 tablespoons balsamic or rice vinegar 2 teaspoons fennel seeds Freshly ground black pepper, to taste For the salad: 1 pound tiny red new potatoes 1 red bell pepper, chopped 2 stalks celery, chopped 1 bunch green onions, sliced (white part) 1/2 cup chopped Italian parsley Combine the dressing ingredients. Cook the potatoes in boiling water...

Mother’s Spinach Salad

For the Dressing: 1/4 cup rice vinegar 2 tablespoons prepared Dijon mustard 1/2 teaspoon celery seed freshly ground pepper to taste For the Salad: 1 10-ounce bag baby spinach leaves 4 clementines or small tangerines, peeled and sectioned OR 1 cup canned mandarin orange sections, drained 1 bunch green onions, white part only, sliced thin 1/2 pound mushrooms, sliced 1/2 cup chopped walnuts Stir the dressing...

Mix & Match Salads

Mix & Match Salads are whole meals in a salad bowl. Start with any lettuce or salad greens you like, and add ANY other ingredients from the Good Food Book: vegetables, fruits, whole grains, beans and more. Try to get several different bright colors in the bowl, such as something red, orange or yellow....

Minnesota Salad

2 cups cooked wild rice 1 cup frozen corn 1 16-ounce can small red beans, drained and rinsed 1 red bell pepper, chopped 1 bunch green onions, chopped (white part) 1/4 cup chopped cilantro, chopped 1/4 cup rice vinegar or lemon juice, to taste 1 teaspoon mild chili powder Bottled hot pepper sauce to taste Combine all ingredients. 4-6 servings

Mexican Shrimp Salad

1 pound cooked shrimp 2 cups small broccoli florets 1 cup baby carrots, cut in 1/2" chunks 1 pickled jalapeno pepper, seeded and minced, or to taste 3 cups romaine lettuce, torn in 1" pieces 1 cup cherry tomatoes (halved if large) 1 cup frozen corn 1/4 cup lime juice 1/4 cup chopped cilantro or flat-leaf parsley 1/2 cup plain non-fat yogurt freshly ground...

Mediterranean Salad

4 large ripe tomatoes, diced 2 cucumbers, peeled, seeded and diced 1 sweet onion, chopped 2 cloves garlic, minced 1 cup plain yogurt 1 tablespoon lemon juice 1/4 cup fresh basil leaves, chopped Combine all ingredients and chill at least 20 minutes. 4 servings Note: Check the yogurt label to be sure that it has live culture to get the benefits of beneficial...

Lentil Tabbouleh Salad

Traditional middle-eastern tabbouleh is made with cracked wheat; this recipe uses the same flavors with lentils. 4 cups cooked brown or green lentils (see note) 1 red onion, chopped 1 red bell pepper, chopped 1/2 cup chopped Italian (flat) parsley 1/2 cup plain yogurt Juice of one lemon Combine all ingredients and chill. 4-6 servings Note: I developed this recipe using the pre-cooked...