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Savory and Sweet Summer Herb and Fruit Salad

Savory and Sweet Summer Herb and Fruit Salad
Number of Servings
Serves 2
Ingredients
  • 6 oz of watermelon
  • 1 orange
  • 2 Tbsp mint
  • 2 Tbsp basil
  • 2 cup arugula
  • [q:1/4] cup feta
  • 2 Tbsp orange juice
  • 1 Tbsp honey
  • [q:1/4] cup balsamic vinegar
  • 2 Tbsp olive oil
Directions
  1. To make the vinaigrette, combine the vinegar, oil, orange juice and honey. Stir together and set aside. 
  2. Lay out fresh, clean arugula in the center of a plate.
  3. Cut the watermelon into chunks and arrange on one side of the arugula.
  4. Peel and slice the orange, laying the slices on the other side of the arugula.
  5. Cut the mint and basil into thin pieces and spread over the entire salad.
  6. Sprinkle feta cheese over the arugula.
  7. Serve with the orange-balsamic vinaigrette.
Nutrition Info
300 Calories, 5 g Protein, 17 mg Cholesterol, 32 g Carbohydrates, 27 g Total sugars (9 g Added sugars), 3 g Fiber, 18 g Total fat (4 g sat), 230 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin K, [nutrition:1] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin B12, Vitamin E, Calcium, Folate, Iron, Phosphorus

Insalata Estiva

Insalata Estiva
A Delicious Summer Salad
Number of Servings
4 to 6
Ingredients
  • 1 bunch arugula
  • [q:1/2] cup pine nuts
  • [q:3/4] pound fresh mozzarella in small balls
  • [q:1/4] cup extra-virgin olive oil
  • Sea salt
Directions
  1. Preheat the oven to 300°.
  2. Wash the arugula well to remove all sand and dirt. Spin or gently pat dry and set aside in a large bowl.
  3. Put the pine nuts on a baking sheet and toast for about 10 minutes, watching closely so they do not burn, until lightly browned. Let cool.
  4. Add the mozzarella and pine nuts to the arugula and drizzle with oil. Toss the salad so that all the ingredients are lightly coated with oil, then season lightly with salt to taste. Serve immediately.
Nutrition Info
346 Calories, 15 g Protein, 50 mg Cholesterol, 4 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 31 g Total fat (11 g sat), 413 mg Sodium, [nutrition:4] Vitamin K, Phosphorus, [nutrition:3] Calcium, [nutrition:2] Zinc, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B12, Vitamin E, Folate, Magnesium

Romaine Holiday Salad

Romaine Holiday Salad
Number of Servings
Serves 4
Ingredients
  • 1 head romaine lettuce, well washed
  • 2 Tbsp extra-virgin olive oil
  • 1 Tbsp balsamic vinegar
  • 2 tsp sunflower seeds, lightly toasted*
  • 2 tsp pine nuts, lightly toasted*
  • Salt and freshly ground black pepper
Directions
  1. Heat the grill to medium-high.
  2. Carve the romaine lettuce in half lengthwise. Leave the stem on, to hold the leaves together. Rub the lettuce halves all over with the olive oil.
  3. Grill the lettuce halves for about 3 minutes per side, or until grill marks begin to appear.
  4. Divide between two serving plates; sprinkle with the balsamic vinegar, then with the toasted sunflower seeds and pine nuts. Salt and pepper the lettuce to taste, and serve.
Nutrition Info
108 Calories, 2 g Protein, 0 mg Cholesterol, 6 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 4 g Fiber, 9 g Total fat (1 g sat), 305 mg Sodium, [nutrition:5] Vitamin A, Vitamin K, Folate, [nutrition:1] Vitamin B1 (thiamine), Vitamin B6, Vitamin E, Iron

Tomato-Cucumber Salad with Parsley and Mint

Tomato-Cucumber Salad with Parsley and Mint
Prep Time
15 minutes
Number of Servings
4
Ingredients
  • 4 medium ripe tomatoes, seeded and chopped
  • [q:1/2] medium cucumber, peeled, seeded, and chopped
  • [q:1/3] cup diced red onion
  • 2 Tbsp fresh parsley, chopped
  • 2 Tbsp fresh mint, chopped
  • 1 Tbsp red wine vinegar
  • 2 tsp olive oil
  • 1 tsp Dijon mustard
  • Salt and freshly ground black pepper, to taste
Directions
  1. In large bowl, combine tomatoes, cucumber, red onion, parsley, and mint.
  2. In small bowl, whisk together vinegar, oil, and mustard. Add to tomato mixture and toss to coat.
  3. Season to taste with salt and black pepper. Serve chilled or at room temperature.
Nutrition Info
49 Calories, 2 g Protein, 6 g Carbohydrates, 2 g Fiber, 3 g Total fat (2 g mono), 65 mg Sodium. [nutrition:2] vitamin C.

Carrot, Cranberry, and Walnut Salad

Carrot, Cranberry, and Walnut Salad
Prep Time
30 minutes
Number of Servings
4 to 6
Ingredients
  • 1 lb carrots
  • [q:1/2] cup dried cranberries
  • [q:1/2] cup toasted, coarsely chopped walnuts (see sidebar)
  • 1 4-inch long piece fresh ginger, peeled and shredded on a box grater
  • 2 Tbsp minced shallot
  • 2 Tbsp cider vinegar
  • [q:1/3] cup vegetable oil
  • Salt and freshly ground black pepper
Directions
  1. Using a food processor fitted with the coarse shredding blade, shred carrots. Combine carrots, cranberries, and walnuts in large bowl.
  2. A handful at a time, squeeze shredded ginger into medium bowl to extract juice. (You should have about 2 tablespoons ginger juice.) Add shallot and vinegar. Gradually whisk in oil. Pour over carrot mixture and mix well. Cover and refrigerate to soften cranberries, about 1 hour. (Salad can be made up to 2 days ahead.)
  3. Season with salt and pepper to taste. Serve chilled.

Asparagus Orange Salad

Asparagus Orange Salad
Number of Servings
4
Ingredients

Salad

  • 2 bunches asparagus

  • 2 firm, ripe tomatoes, cored, quartered, and cut into bite-sized pieces

  • 3 blood oranges, peeled and sectioned

  • 1 large bunch romaine, shredded

Dressing

  • [q:1/2] c red wine vinegar

  • [q:1/2] c orange juice

  • 1 Tbsp fresh garlic, minced

  • 1 tsp paprika

  • 1 tsp freshly ground black pepper

Directions
  1. For dressing, combine all dressing ingredients and whisk.

  2. Remove tough asparagus ends, cut on the diagonal into 1-inch pieces, and blanch.

  3. Put asparagus, tomatoes, oranges, and romaine in large bowl. Toss gently with dressing, and serve. 

Chef A’s Tip: Be creative! Feel free to forge new fusions. Do you prefer balsamic over red wine vinegar? Go for it! Did you just pick up gorgeous strawberries from the market? Use them instead of oranges for this salad. Remember Pritikin Chef Anthony’s mantra: "If you like foods individually, chances are you will love them when they’re combined." It’s all about discovering new taste treats!

Fritter Sauce and Salad

Fritter Sauce and Salad
Ingredients
  • Sauce

    • Grated zest and juice of 2 limes
    • 2 Tbsp sweet chili sauce
    • [q:1/2] tsp crushed red pepper
    • 1 tsp sugar
  • Salad

    • [q:1/4] white cabbage, finely shredded
    • 2 carrots, peeled and grated
    • 3 plum tomatoes, seeded and cut into thin strips
    • 2 scallions, finely sliced
    • 1 apple (e.g. a sour Granny Smith), grated
Directions
  1. In a small bowl, combine all dressing ingredients.
  2. In a large bowl, combine vegetables and apple. Add dressing and mix well. (This will stay fresh for a few hours if well covered.)

Mediterranean Lentil Salad

Mediterranean Lentil Salad
Prep Time
25
Number of Servings
6
Ingredients
  • 2 cups dried green or brown lentils, sorted and rinsed
  • 2 Tbsp olive or grape seed oil
  • [q:1/4] cup lemon juice, more to taste
  • [q:1/2] cup chopped parsley
  • Kosher salt and freshly ground pepper
  • 1 cup diced cucumber
  • 1 cup diced tomato
  • 1 cup diced red onion
  • 1 cup diced green bell pepper
Directions
  1. Combine lentils and enough water to cover by 3 inches in a medium pot. Bring to a boil, reduce heat to low, and simmer until just tender, about 15 to 17 minutes. Strain.
  2. Whisk together oil, lemon juice, parsley, [q:3/4] teaspoon salt, and [q:1/2] teaspoon pepper in a large bowl. Add cucumbers, tomato, onion, and bell pepper. Gently stir in cooled lentils, being careful not to break them apart. Season with additional salt, pepper, and lemon juice to taste. Serve room temperature or chilled.
Nutrition Info
290 calories, 17 g protein, 44 g carbohydrates, 21 g fiber (net carbs: 23g), 4 g sugar, 5 g fat (1 g saturated fat), 0 mg cholesterol, 203 mg sodium.

Three-Minute Tomato and Avocado Salad

Three-Minute Tomato and Avocado Salad
Prep Time
3 minutes
Number of Servings
4
Ingredients

Dressing

  • Juice of 1 lime
  • 1 Tbsp rice vinegar
  • [q:1 1/2] tsp granulated sugar, optional
  • 1 tsp olive oil
  • Pinch salt

Salad

  • 3 cups shredded iceberg lettuce
  • 2 cups chopped tomatoes
  • [q:3/4] cup chopped avocado (about 1 small avocado)
  • [q:1/4] cup chopped green onions, green and white parts
  • 2 Tbsp chopped cilantro
Directions
  1. Whisk together all dressing ingredients in a small bowl. Set aside.
  2. Place lettuce on a large platter. Arrange tomatoes and avocado over lettuce. Sprinkle with green onions and chopped cilantro.
  3. Drizzle dressing over salad and serve.
Nutrition Info
90 Calories, 2 g Protein, 0 mg Cholesterol, 11 g Carbohydrates, 5 g Total sugars (2 g Added sugars), 4 g Fiber, 6 g Total fat (1 g sat), 158 mg Sodium, [nutrition:3] Vitamin K, [nutrition:2] Vitamin C, [nutrition:1] Vitamin B6, Folate

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