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 (home-grown if possible!)
2 cucumbers, sliced
1 red onion, diced
1/4 cup chopped fresh basil leaves
About 1/4 cup of Italian dressing, oil and vinegar, or the dressing of your choice
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 1/2" cubes
2 stalks celery, diced
1 red bell pepper, diced
1 bunch green onions, white part, sliced
1 cup fresh or canned pineapple, cut into 1/2" tidbits
1 cup cooked, chilled barley (see note)
1 cup mayonnaise or plain yogurt, or to taste
1/4 cup bottled mango chutney (optional - in the...
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, or more to taste
2 tablespoons lemon juice or cider vinegar, or to taste
Steam the sweet potatoes until they are just tender, about 15-20 minutes. As...
Sushi Salad
For the dressing or dipping sauce:
1 teaspoon prepared wasabi, OR
1 teaspoon powdered wasabi mixed with a little water to make a paste
1/4 cup soy sauce, or to taste
Combine these ingredients and set aside.
For the salad:
3 cups cooked brown rice or barley
1/2 cup rice wine vinegar, or to taste
1 cucumber, cut in 1/2" dice
8 radishes,...
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, or the dressing of your choice
Wash and drain the spinach and remove...
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...
Kasha Salad
Buckwheat (whole kasha) is a great source of fiber and it's a delicious, quick cooking whole grain for salads.
1 cup kasha (buckwheat groats)
2 cups bouillon
1 cup broccoli florets, steamed crisp-tender
1 cucumber, chopped
1 yellow...
