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

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.

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.

Watermelon Salad with a Kick!

Watermelon Salad with a Kick!
Prep Time
30 minutes
Number of Servings
Serves 6
Ingredients
  • [q:1/4] cup balsamic vinegar
  • [q:1/2] cup extra-virgin olive oil
  • 3 Tbsp fresh lime juice (about 2 limes)
  • 1 tsp honey
  • 1 clove garlic, minced
  • [q:1/4] tsp Kosher salt
  • [q:1/4] tsp pepper
  • 5 cups seedless watermelon, cubed or shaped into balls (let the watermelon sit in a colander for a while to drain some of the juice)
  • 5 cups baby arugula, washed and spun as dry as you can get it
  • [q:1/2] red onion, chopped
  • [q:1/4] cup fresh mint, finely chopped
  • 1 cup feta cheese, crumbled
Directions
  1. Whisk together vinegar, olive oil, lime juice, honey and garlic. Season with salt and pepper and refrigerate until ready to serve.
  2. Gently mix drained watermelon pieces with arugula in a large salad bowl. If you are getting a lot of watermelon juice at the bottom of the bowl, drain in colander and then place salad back in bowl. Mix in onion, mint, and cheese.
  3. Pour a portion of dressing down the sides of the bowl. Gently toss. Add dressing and toss only as needed. Because arugula is a very delicate green and there are wet ingredients in this recipe, you want to be conservative with the dressing so the dish doesn't get soggy.

Chicken Salad with Pear Gorgonzola Dressing

Chicken Salad with Pear Gorgonzola Dressing
Number of Servings
4 servings
Ingredients
  • [q:1/4] cup pear juice
  • 3 Tbsp white wine vinegar
  • 3 Tbsp walnut oil
  • 3 tsp minced garlic
  • [q:1/2] tsp finely minced rosemary
  • 2 tsp Dijon mustard
  • [q:1/2] cup crumbled gorgonzola cheese
  • 1 12-oz package spring lettuce
  • 1 pear, cored and sliced
  • [q:1/2] red onion, thinly sliced
  • [q:1/2] English cucumber, halved lengthwise and thinly sliced
  • 2 cups coarsely shredded rotisserie chicken
  • [q:1/2] cup dried cranberries
Directions
  1. Whisk together the pear juice, vinegar, oil, garlic, rosemary, mustard, and gorgonzola cheese in a small, non-reactive bowl. Cover and refrigerate until use.
  2. Mound lettuce mix on serving platter. Arrange the pear, onion and cucumber over the lettuce.
  3. Place the chicken on top and sprinkle with cranberries. Drizzle with dressing.

Summer Tomato Salad

Summer Tomato Salad
Prep Time
5 minutes
Number of Servings
Serves 4
Ingredients
  • 6 to 8 vine-ripened tomatoes, heirloom varieties suggested
  • 1 medium red onion, sliced into strips
  • 10 to 12 basil leaves,cut into strips
  • [q:1/2] cup extra-virgin olive oil
  • [q:1/3] cup balsamic vinegar
  • salt and pepper, to taste
Directions
  1. Core the tomatoes and cut them in quarters or eighths.
  2. Add onions, basil, olive oil and vinegar. Toss.
  3. Salt and pepper to taste. Serve with bread for dipping.

White Bean, Shrimp & Arugula Salad

White Bean, Shrimp & Arugula Salad
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 1 (14 oz) can cannellini beans, drained
  • 1 Tbsp extra-virgin olive oil
  • Juice and zest of 1 unwaxed lemon
  • 1 tsp honey
  • [q:1/2] tsp black pepper
  • 1 mild long red chili, seeded and finely chopped
  • 1 garlic clove, crushed to a paste with a little sea salt
  • 1 red onion, thinly sliced
  • 1 stick celery, thinly sliced
  • 6 button mushrooms, thinly sliced
  • 16 cooked jumbo shrimp, peeled
  • 2 handfuls of arugula leaves
Directions
  1. Heat beans with a little salted water for 3 minutes. Drain and then tip into a bowl.
  2. While still warm, combine beans with olive oil, lemon juice and zest, honey, pepper, and chili.
  3. Allow to cool and then combine with remaining ingredients.
Nutrition Info
130 calories, 3.7 g Fat, 0.7 g saturated fat, 4.3 g sugar, 3.6 g fiber, 0.9 g salt
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