With these options, you'll never eat a sad salad again!

Raw Cabbage, Fennel, and Pecorino Salad

Raw Cabbage, Fennel, and Pecorino Salad
Prep Time
25 minutes + 1 hour sit
Number of Servings
6
Ingredients
  • 1 Savoy cabbage
  • 1 fennel bulb
  • [q:5 1/4] oz pecorino, finely sliced
  • A small bunch flat-leaf parsley, leaves only, finely chopped
  • [q:1/2] cup extra-virgin olive oil
  • 3 tsp good-quality red wine vinegar
  • Sea salt and freshly ground pepper
Directions
  1. Wash cabbage under cool running water, separating leaves as you do so by snapping them off at the base. Pat each leaf dry, using a clean dish towel, and then slice into fine ribbons and put in a bowl.
  2. Remove fibrous outer layer of fennel, and then slice bulb in half lengthwise. Cut each half into very fine slices and add them to cabbage ribbons in bowl.
  3. Add pecorino slices and chopped parsley, and then season salad with salt and plenty of pepper. Drizzle over oil and vinegar and toss really well to combine.
  4. Leave salad to sit 1 hour or so to allow vinegar to soften and wilt leaves slightly, before serving.
Nutrition Info
336 Calories, 11 g Protein, 15 g Carbohydrates, 6 g Fiber, 28 g Total fat (9 g sat, 15 g mono, 3 g poly), 244 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:3] Vitamin B2 (riboflavin), Calcium, Molybdenum, Phosphorus, [nutrition:2] Vitamin A, Folate, Copper, Manganese, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), B6, Biotin, Pantothenic acid, Iron, Magnesium, Potassium, Zinc

Papaya Pomegranate Salad

Papaya Pomegranate Salad
Ingredients
  • 1 cup peeled and shredded carrots
  • 1 papaya, peeled and sliced
  • [q:3/4] cup pomegranate seeds
  • [q:1/2] cup bean sprouts
  • [q:3/4] cup seasoned rice vinegar
  • [q:1/2] tsp ground ginger
  • 1 Tbsp honey
  • 1 Tbsp sesame oil
  • [q:1/4] cup macadamia nuts
Directions
  1. Combine carrots, papaya, pomegranate seeds, and bean sprouts in a large bowl.
  2. In a separate bowl whisk together vinegar, ginger, honey, and sesame oil.
  3. Toss dressing with dry ingredients.
  4. Top with macadamia nuts.

Apple Sauerkraut Salad

Apple Sauerkraut Salad
Prep Time
Prep: 15 minutes, Refrigerate: 1 hour
Number of Servings
8
Ingredients

Salad:

  • [q:1 1/2] cups EDEN Sauerkraut, rinsed and squeezed with hands to remove water
  • [q:1/3] cup Spanish or sweet onion, sliced in very thin half rings
  • or red onion
  • 1 cup red apples, sliced thin
  • 1 cup green apple, sliced thin

Dressing:

Directions
  1. Place salad ingredients in a small mixing bowl.
  2. Place dressing ingredients in a measuring cup and whisk with a fork to evenly mix.
  3. Pour dressing over the salad ingredients.
  4. Mix thoroughly and refrigerate for 1 hour, allowing the flavors to meld, before serving.
Nutrition Info
Per serving: 90 calories, 7g fat (67% calories from fat), 1g protein, 7g carbohydrate, 2g fiber, 0mg cholesterol, 248mg sodium

Mediterranean Pasta Salad

Mediterranean Pasta Salad
Prep Time
Prep: 10 minutes, Cook: 10 minutes
Number of Servings
6
Ingredients
  • 12 ounces EDEN Flax Rice Spirals
    • or any EDEN Spiral Pasta
  • 12 whole pitted jumbo black olives
  • [q:14 1/2] ounces EDEN Diced Tomatoes, drained
  • [q:1/3] cup red onion, finely chopped
  • [q:1/4] cup fresh parsley, minced
    • or minced celery leaves

Dressing

Directions
  1. Cook pasta as package directs, rinse and drain.
  2. Add olives, tomatoes, onion, parsley or celery leaves. Mix
  3. Prepare dressing by combining all ingredients. Mix dressing with pasta.
  4. For a hot salad, do not rinse pasta under cold water, simply drain after cooking. Proceed as above.
Nutrition Info
Per serving: 412 calories, 11g fat (32% calories from fat), 9g protein, 42g carbohydrate, 5g fiber, 0mg cholesterol, 198mg sodium

Black Eyed Pea & Ditalini Pasta Salad

Black Eyed Pea & Ditalini Pasta Salad
Prep Time
Prep Time 1 hour 20 minutes
Number of Servings
Serves 8
Ingredients
  • [q:1/3] cup EDEN Kamut Ditalini
  • 15 ounces EDEN Black Eyed Peas, drained
  • 2 medium organic tomatoes, diced
  • 1 cup organic sweet corn, fresh or frozen, blanched 1 to 2 minutes
  • [q:1/2] cup yellow bell pepper, diced
  • [q:1/2] cup red bell pepper, diced
  • [q:1/4] cup onion, minced
  • [q:1/2] cup green onion, finely chopped for garnish
  • 1 medium cucumber, quartered and sliced

 

Directions
  1. Cook pasta per package directions, rinse and drain.
  2. Place the pasta, tomatoes, corn, green and red peppers, green onion, red onion and cucumber in a medium mixing bowl.
  3. To prepare the dressing, place all ingredients in a blender and pulse several seconds, or place in a sealed glass jar and shake to mix.
  4. Pour the dressing over the salad and toss to mix.
  5. For the best flavor, chill 1 hour before serving or it can be serve at room temperature.
Nutrition Info
168 calories, 6g fat (32% calories from fat), 6g protein, 24g carbohydrate, 4g fiber, 0mg cholesterol, 155mg sodium

Spring Tuna Salad

Spring Tuna Salad
Prep Time
20 minutes
Number of Servings
Serves 2
Ingredients
  • 1 (6 oz) can water-packed albacore tuna
  • [q:3/4] cup finely chopped Honeycrisp, Gala, or Fuji apple
  • [q:1/2] cup finely chopped green bell pepper
  • [q:1/2] cup finely chopped scallions, green and white parts
  • 2 Tbsp fresh lemon juice
  • Salt to taste
  • Ground black pepper
  • 1 Tbsp canola oil
  • [q:1/3] cup chopped fresh dill
  • 2 tsp grated lemon zest
  • 4 butter or Boston lettuce leaves
  • 4 slices European cucumber
  • 2 lightly packed c watercress sprigs
Directions
  1. In a mixing bowl, finely flake tuna with a fork.
  2. Mix in apple, green pepper, and scallions. Add lemon juice and salt and pepper to taste. Toss to combine. Mix in canola oil. The salad may be covered and refrigerated for up to 4 hours.
  3. When ready to serve, mix in dill and lemon zest.
  4. Line 2 salad plates each with 2 lettuce leaves. Add 2 cucumber slices. Mound one-half of tuna salad on each plate. Surround with watercress sprigs. Serve.
Nutrition Info
220 Calories; 10 g Total fat (1 g sat); 12 g Carbohydrates; 22 g Protein; 3g Fiber; 55 mg Sodium

3 Very Easy, Versatile Vinaigrettes

3 Very Easy, Versatile Vinaigrettes
Pam Bump
Viniagrettes

In partnership with Natural Vitality

Can you imagine salads without vinaigrette? Long used by chefs in France, vinaigrettes only became popular in the US and the UK in the nineteenth century. There’s good reason to love these dressings: Adding pucker-up acidic vinegars or citrus juices to vegetables neutralizes their bitterness and makes other flavors “pop” on the palate. Healthy oils balance the dressing’s acidity, creating a creamy mouth-feel to deliver round notes of flavor. Plus, healthy fats increase uptake of fat-soluble plant nutrients, such as vitamin A (beta carotene), vitamin D and vitamin E.

You probably have a favorite store-bought option, but try fresh combinations for unique flavor combos that are surprisingly easy to whip up. For best flavor, choose cold-pressed oils such as olive, pumpkin-seed, sesame or avocado. Here is the basic recipe, plus three variations to get you started.

The basic recipe

Ingredients

  • 3 parts oil + 1 part vinegar or citrus juice
  • Salt to taste
  • Optional: Allium (garlic, onion, scallions, shallots) and chopped fresh herbs for flavor

Directions

  1. Place all ingredients in a food processor or blender.
  2. Blend until well combined.
  3. Taste for salt and herbs and adjust as needed.

French vinaigrette with tarragon

  • Olive oil
  • Red wine vinegar
  • Shallot
  • Tarragon

Best with: Butter lettuce, new potatoes, radishes or blanched green beans.

Accent with: Almonds

Mexican-inspired vinaigrette

  • Avocado oil
  • Lime juice
  • Red onion
  • Cilantro

Best with: Quinoa, black beans, shredded carrots or jicama.

Accent with: Pepitas

Spicy Asian vinaigrette

  • Toasted sesame oil
  • Brown rice vinegar (or umeboshi plum vinegar)
  • Scallions
  • Red pepper flakes

Best with: Cooled soba or udon noodles, cucumbers, edamame or avocado.

Accent with: Toasted sesame seeds

 

You might also like...

Contributor
Natural Vitality
Tags
vinaigrette
kitchen / cooking
home / household
dressing
spices
herbs
taste

Future Sidebar Content

Watch this space!

Avocado-Chicken Salad with Honey Mustard Dressing

Avocado-Chicken Salad with Honey Mustard Dressing
Number of Servings
6 to 8
Ingredients
  • 3 Tbsp honey
  • 3 Tbsp prepared Dijon-style mustard
  • 2 Tbsp champagne vinegar (or white wine vinegar)
  • 2 tsp lemon zest
  • [q:1/2] tsp garlic powder
  • [q:1/2] tsp ground white pepper
  • 1 Tbsp poppy seeds
  • 2 cups diced rotisserie chicken
  • 1 cup diced cantaloupe
  • 1 cup diced honeydew melon
  • 1 large avocado, diced
  • 1 cup seedless red grapes
  • 8 cup torn butter lettuce
  • [q:1/2] cup cashews, coarsely chopped
Directions
  1. Whisk together the honey, mustard, vinegar, lemon zest, garlic powder, pepper and poppy seeds in a medium non-reactive bowl.
  2. Mix together the chicken, melons, avocado, and grapes into the bowl with the salad dressing. Cover and refrigerate for an hour, or until completely chilled.
  3. Arrange lettuce on a large serving platter, mound with chicken salad. Sprinkle cashews over the top and serve.

Black Bean and Quinoa Salad with Quick Cumin Dressing

Black Bean and Quinoa Salad with Quick Cumin Dressing
Number of Servings
4 Servings
Ingredients

Salad

  • 1 cup dry quinoa, rinsed
  • Dash salt
  • 2 cups vegetable broth or water
  • [q:1/2] large cucumber, diced neatly
  • 1 small bell pepper, diced neatly
  • 1 BPA-free can organic black beans
  • 10 to 15 basil leaves, chopped into a chiffonade
  • [q:1/4] cup fresh cilantro, chopped

Vinaigrette

  • 2 Tbsp extra virgin olive oil
  • [q:1/4] cup apple cider vinegar
  • 1 Tbsp agave or maple syrup
  • 1 Tbsp dijon mustard
  • 1 tsp cumin
  • Salt and pepper to taste
Directions
  1. Rinse quinoa through a sieve till the water runs clear. Transfer it to a small or medium sized pot and add two cups of vegetable broth or water and dash of salt. Bring to a boil, then reduce to a simmer. Cover the pot so that the lid is on, but there’s a small gap where water can escape. Simmer till quinoa has absorbed all of the liquid and is fluffy (about 15 to 20 minutes).
  2. Transfer cooked quinoa to a mixing bowl. Add chopped vegetables, black beans, and herbs.
  3. Whisk dressing ingredients. Add the dressing to the salad, and serve. (If you don’t feel that you need all the dressing, just add as much as you’d like to.)
  4. Salad will keep for three days in the fridge.
Nutrition Info
614 Calories, 30 g Protein, 0 mg Cholesterol, 101 g Carbohydrates, 7 g Total sugars (3 g Added sugars), 21 g Fiber, 11 g Total fat (2 g sat), 364 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Folate, Magnesium, Phosphorus, Zinc, [nutrition:4] Vitamin B6, Vitamin C, Iron, Potassium, [nutrition:3] Vitamin B2 (riboflavin), [nutrition:2] Vitamin B3 (niacin), Vitamin K, [nutrition:1] Vitamin A, Vitamin E, Calcium

Crunchy Red Cabbage and Green Apple Sesame Slaw

Crunchy Red Cabbage and Green Apple Sesame Slaw
Number of Servings
2 Servings
Ingredients

Ingredients for the Salad:

  • 3 cups thinly shredded red cabbage
  • 1 large Granny Smith apple, shredded
  • 2 Tbsp hemp seeds

Ingredients for the Dressing:

  • [q:1/4] cup tahini
  • 3 Tbsp water
  • 2 tsp maple syrup
  • [q:1/2] tsp sesame oil
  • [q:1/4] – [q:1/2] tsp sea salt (to taste)
  • 1 Tbsp apple cider vinegar
Directions
  1. Whisk dressing ingredients together and set aside.
  2. Dress the shredded vegetables and hemp seeds with dressing; you can use as much as you like, but make sure you coat everything well (a half cup will probably suffice). Serve.
Subscribe to Salads