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Mexican Fruit Salad with Honey-Lime Dressing

Mexican Fruit Salad with Honey-Lime Dressing
Prep Time
15 minutes
Number of Servings
4
Ingredients
  • 1 cup chopped fresh mango, papaya, or cantaloupe
  • 1 cup fresh blueberries
  • 1 cup chopped fresh honeydew melon or kiwifruit
  • 1 cup fresh pineapple chunks
  • 1 cup seedless red or green grapes
  • 1 Tbsp fresh orange zest
  • [q:1/2] cup fresh orange juice
  • 1 Tbsp fresh lemon juice
  • [q:1/3] cup honey
  • [q:1/4] cup fresh lime juice
Directions
  1. Combine mango, blueberries, honeydew, pineapple, and grapes in a large bowl.
  2. Stir orange zest, orange juice, and lemon juice in a small bowl. Pour over fruit.
  3. Toss gently to blend. Cover and refrigerate until ready to serve.
  4. Right before serving, whisk honey and lime juice together in a small bowl. Pour over salad and toss to blend.
  5. Serve salad in glass dishes.
Nutrition Info
218 Calories, 0.5 g Total fat; 57 g Carbs; 2 g Protein; 4.5 g Fiber; 6 mg Sodium

Fiesta Salad

Fiesta Salad
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
  • 2 c cooked short-, medium-, or long-grain brown rice
  • 1 medium red bell pepper, diced
  • 1 medium green bell pepper, diced
  • 1 c blanched fresh or frozen sweet corn
  • 1 c cooked black beans (rinse if canned)
  • 2 Tbsp chopped fresh cilantro
  • 1 tsp ground cumin
  • [q:1/8] tsp cayenne pepper, or to taste
  • [q:1/2] c Citrus Vinaigrette (recipe follows) or other prepared vinaigrette
Directions
  1. Place all of the ingredients in a large serving bowl and toss until well combined.
  2. Serve as is, or refrigerate and enjoy chilled.
Nutrition Info
354 Calories, 8 g Protein, 0 mg Cholesterol, 44 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 7 g Fiber, 18 g Total fat (3 g sat), 10 mg Sodium, [nut:5] Vitamin C, [nut:3] Vitamin K, [nut:2] Vitamin B1 (thiamine), B6, Folate, Magnesium, Phosphorus, [nut:1] Vitamin B3 (niacin), E, Iron, Potassium, Zinc

Warm Soba Salad

Warm Soba Salad
Prep Time
15 minutes, plus 10 minutes Cook Time
Number of Servings
Serves 4
Ingredients
  • 1 bunch kale, leaves slivered and ribs removed
  • 1 Tbsp sesame oil
  • pinch of salt
  • 2 cups Brussels sprouts, thinly sliced
  • 2 cloves garlic, minced
  • 1 Tbsp rice vinegar
  • 1 tsp low-sodium soy sauce
  • 2 Tbsp sesame seeds, toasted
  • [q:1/4] tsp red pepper flakes
  • 4 oz soba noodles, cooked
  • 4 green onions, sliced
Directions
  1. Rub the chiffonade kale with 1 teaspoon of the sesame oil and a pinch of salt. Add sprouts and toss to combine.
  2. Whisk together garlic, vinegar, remaining sesame oil and soy sauce. Pour over the greens.
  3. Toss noodles with greens, pepper flakes, sesame seeds and green onions.
Nutrition Info
196 Calories, 8 g Protein, 0 mg Cholesterol, 30 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 5 g Fiber, 7 g Total fat (1 g sat), 351 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:2] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Calcium, Folate, Phosphorus, [nutrition:1] Vitamin B3 (niacin), Iron, Magnesium, Potassium, Zinc

Beet Quinoa Salad

Beet Quinoa Salad
Prep Time
20 minutes prep time, 1 hour cook time
Number of Servings
Serves 4
Ingredients

Salad

  • 1 bunch of beets, including greens
  • 1 tablespoon olive oil
  • 4 scallions, white and light green parts
  • 1 cup quinoa, cooked and cooled
  • 1 small avocado, diced
  • [q:1/4] cup sunflower seeds, toasted

Dressing

  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon agave nectar
  • 3 tablespoons water
  • [q:1/8] teaspoon salt
  • [q:1/4] teaspoon pepper
  • 1 clove of garlic, minced
  • 1 tablespoon olive oil
  • 2 tablespoons chives, chopped
Directions
  1. Preheat the oven to 450. Cut the greens from the beets at their stem. Rub a bit of olive oil on the skin of the beets, sprinkle with salt and wrap them all in a foil pack. Cook for 45 to 55 minutes until you can easily piece through with a knife. Set them aside to cool.
  2. Clean and dry the greens. Chop off and discard the stems. Chop the greens.
  3. Make the dressing:
    1. Whisk together the tahini, lemon juice, vinegar, agave and water.
    2. Mix in the garlic, salt and pepper and drizzle in the olive oil while whisking.
    3. Mix in the chives.
  4. Peel and dice the beets. Add the beets, beet greens, scallions, quinoa and avocado to the mixing bowl and toss with a generous amount of dressing. Sprinkle in the sunflower seeds and toss again.
Nutrition Info
460 Calories, 13 g Protein, 0 mg Cholesterol, 50 g Carbohydrates, 10 g Total sugars (1 g Added sugars), 13 g Fiber, 26 g Total fat (3 g sat), 244 mg Sodium, [nutrition:5] Vitamin A, Vitamin K, Folate, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), Vitamin B6, Vitamin E, Magnesium, [nutrition:3] Vitamin B2 (riboflavin), [nutrition:2] Vitamin B3 (niacin), Vitamin C, Iron, Potassium, Zinc, [nutrition:1] Calcium

Mexican Chopped Salad with Cornbread Croutons

Mexican Chopped Salad with Cornbread Croutons
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
  • 4 cups 1-inch cubes baked corn muffins or corn cakes
  • 2 Tbsp extra-virgin olive oil
  • [q:1/2] tsp ground cumin
  • [q:1⁄2] tsp ancho chile powder
  • 1 garlic clove
  • [q:1⁄2] cup low-fat mayonnaise
  • [q:1⁄2] cup fresh cilantro leaves
  • Heaping packed [q:1⁄4 cup] coarsely chopped fresh chives
  • [q:1⁄4] cup plus [q:1 1⁄2] tsp fresh-squeezed, strained lime juice, divided
  • 2 Tbsp vegetable oil
  • 1 Tbsp honey
  • [q:3⁄4] tsp seeded coarsely chopped jalapeño
  • 1 tsp lime zest
  • [q:1 1⁄2] tsp coarse salt, divided
  • 5 grinds black pepper
  • 4 cups coarsely chopped cored romaine heart leaves, washed and spun dry
  • [q:1⁄2] lb sharp Cheddar or Monterey Jack, cubed
  • 1 packed cup fresh, raw corn kernels
  • 1 cup matchstick slices peeled jìcama
  • 1 cup halved cherry or grape tomatoes
  • [q:1⁄4] cup plus 2 Tbsp thinly sliced radishes
  • 2 ripe avocados, pitted and sliced
Directions
  1. Heat oven to 400°. Place cornbread cubes onto a baking sheet with sides. In a small bowl, whisk oil with cumin and chile powder. Drizzle over cornbread and mix gently, but well, with your hands. Bake until golden brown and a bit crisp, 12 to 15 minutes.
  2. Meanwhile, add garlic to the bowl of a food processor, and process until finely chopped, about 8 seconds. Add mayonnaise, cilantro, chives, 3 tablespoons of the lime juice, the oil, honey, jalapeño, lime zest, [q:1⁄4] teaspoon of the salt, and the 5 grinds of pepper. Process until smooth, about 20 seconds (you should have about [q:3⁄4] cup).
  3. In a medium bowl, toss together lettuce with [q:1⁄4] teaspoon of the salt. Transfer to center of a large white platter (make a pile). Arrange cheese cubes in a clump next to lettuce. In same bowl, toss together corn with [q:1⁄8] teaspoon salt; transfer to platter in another pile. In same bowl, toss together jìcama with [q:1⁄4] teaspoon salt and [q:1 1⁄2] teaspoons lime juice; transfer to platter in another pile. In same bowl, toss together tomatoes with [q:1⁄4] teaspoon salt; transfer to platter in another clump. In same bowl, toss together radishes with [q:1⁄8] teaspoon salt and transfer to platter in another pile.
  4. Arrange avocado slices on platter in another pile. Drizzle remaining tablespoon of lime juice all over avocado slices, and sprinkle them evenly with [q:1⁄4] teaspoon salt. (See photo for help arranging the ingredients. You don’t want any piles that are the same color next to each other.)
  5. Serve at the table, with dressing alongside. Everyone should drizzle 2 to 3 tablespoons of dressing over their portion.
Nutrition Info
1,170 Calories, 30 g Protein, 128 mg Cholesterol, 110 g Carbohydrates, 11 g Total sugars (4 g Added sugars), 11 g Fiber, 71 g Total fat (19 g sat), 1,800 mg Sodium, [nutrition:5] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin E, Vitamin K, Calcium, Phosphorus, Folate, [nutrition:4] Vitamin B3 (niacin), [nutrition:3] Vitamin B12, Vitamin C, Iron, Zinc, [nutrition:2] Magnesium, Potassium

Warm Lime-Roasted Sweet Potato and Couscous Salad

Warm Lime-Roasted Sweet Potato and Couscous Salad
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
  • 1 lb 6 oz sweet potatoes (about 4 medium-sized), scrubbed and cut into [q:3/4]-inch chunks
  • 2 Tbsp olive oil, divided
  • [q:2 1/4] cups low-sodium vegetable stock
  • [q:1 1/2] cups couscous
  • Finely grated zest and juice of 1 lime
  • 4 Tbsp finely chopped red onion
  • 1 Tbsp roughly chopped fresh cilantro
  • Salt and black pepper
Directions
  1. Preheat oven to 425°.
  2. Toss sweet potato chunks in 1 tablespoon of the oil, put them into a roasting pan, and bake for 25 minutes, turning after 10 to 15 minutes, until they are tender and golden brown.
  3. Meanwhile, bring stock to a boil. Add couscous and remaining tablespoon of oil. Cover and set aside, off heat, for 10 to 15 minutes.
  4. Take sweet potatoes out of oven and toss with lime zest and juice, chopped onion, and cilantro. Season with salt and pepper.
  5. Stir couscous with a fork, add a little salt, and then carefully mix with sweet potatoes and cilantro. Serve.

Chickpea and Artichoke Salad

Chickpea and Artichoke Salad
Lynn Tryba
From Vegan Yum Yum by Lauren Ulm
20 minutes prep time | Serves 4

What You Need:

  • 1 Tbsp oil, plus additional 1
  • 15 oz can chickpeas, drained
  • 5 to 7 artichoke hearts, drained and sliced lengthwise
  • 1/4 to 1/3 c sliced almonds (toasted if desired)
  • 1 tsp lemon juice
  • 1/4 tsp salt
  • 2 Tbsp fresh chopped parsley

Directions:

  1. Heat oil in seasoned wok or cast-iron skillet.
  2. Add chickpeas and cook over medium-high heat for 10 minutes, stirring only occasionally to prevent burning, until chickpeas are golden brown all over.
  3. When done, transfer chickpeas to large mixing bowl and set aside.
  4. Add more oil to pan and saute sliced artichoke hearts until browned. Add artichokes to bowl of chickpeas.
  5. Toast almonds in dry skillet (if desired) and then grind them in food processor. Add almonds to artichokes and chickpeas.
  6. Season salad with lemon juice and salt and stir in chopped parsley. Serve warm or at room temperature, adjusting seasoning if needed. 

Per serving: 177 Calories, 7 g Protein, 17 g Carbohydrates, 5 g Fiber, 10 g Total fat (1 g sat, 5 g mono, 1 g poly), 358 mg Sodium, Good source of Vitamin K, Biotin, Vitamin C, E, Copper, Manganese

 

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Beet and Goat Cheese Salad

Beet and Goat Cheese Salad
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/2] lb golden beets, peeled and cut into [q:1/2] inch wedges
  • [q:1/2] lb red beets, peeled and cut into [q:1/2] inch wedges
  • Salt and freshly ground black pepper to taste
  • [q:1/4] cup goat cheese, crumbled
  • [q:1/8] cup chopped parsley
  • 1 Tbsp sunflower seeds
  • 1 Tbsp pumpkin seeds
  • 2 Tbsp extra-virgin olive oil
Directions
  1. Carefully place beets into a steamer set over boiling water. Cover and steam until beets are tender when pierced with a fork, approximately 15 minutes.
  2. Remove beets from heat. Transfer to a large glass bowl and allow to cool 10 minutes.
  3. Season beets with salt and pepper to taste. Top with goat cheese, parsley, and sunflower and pumpkin seeds.
  4. Drizzle with olive oil. Serve immediately.

Broccoli Pecan Salad

Broccoli Pecan Salad
Lynn Tryba

What you need:

  • 1-1/2 lb broccoli (or broccolini) washed
  • 1/2 c raisins
  • 1/2 c pecan pieces
  • 1/2 fresh lemon, optional

Dressing

  • 2 Tbsp balsamic vinegar
  • 1/4 c extra-virgin olive oil
  • 1 tsp Dijon mustard
  • 1/2 tsp black pepper

What you do:

  1. Trim and discard the bottom inch of the broccoli stems.
  2. Drop into a large pot of lightly salted boiling water.
  3. Return to a boil and cook for 2 to 3 minutes, just until the stems are tender-crisp.
  4. Drain and rinse with cold water to stop the cooking. Drain well.
  5. Gently mix in raisins and pecan pieces.
  6. Whisk together all ingredients for the dressing. Pour over the broccolini mixture.
  7. Mix gently, adding one or two squeezes of fresh lemon juice, if using. Serve warm or cold

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Spinach, Blue Cheese, and Walnut Salad

Spinach, Blue Cheese, and Walnut Salad
Ingredients
  • Baby spinach
  • Chopped green onion
  • Flesh of a pear, chopped
  • Sliced strawberries
  • Chopped walnuts
  • Crumbled blue cheese
  • Balsamic vinaigrette
Directions
  1. Layer the first five ingredients.
  2. Drizzle with vinaigrette.
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