Chef’s Salad

Chef’s Salad
Prep Time
15 minutes
Number of Servings
Serves 4
Ingredients
  • 8 cups organic salad greens
  • 1 cup all-natural sliced ham
  • 2 small potatoes, boiled and quartered
  • 2 hard-boiled eggs, peeled and sliced
  • 1 avocado, peeled and sliced
  • 1 cup cherry tomatoes, halved
  • [q:1/8] cup pitted, sliced black olives
  • [q:3/4] cup low-fat Ranch salad dressing 
  • Freshly ground black pepper
Directions
  1. Wash and dry salad greens. Place them in a large bowl.
  2. Gently toss in the ham, potatoes, eggs, avocado, tomatoes, and olives.
  3. Drizzle with salad dressing. Sprinkle black pepper over and serve.
Nutrition Info
376 Calories, 18 g Protein, 121 mg Cholesterol, 35 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 7 g Fiber, 18 g Total fat (5 g sat), 1,013 mg Sodium, [nutrition:5] Vitamin B6, Vitamin K, [nutrition:4] Vitamin B1 (thiamine), [nutrition:3] Vitamin A, Vitamin B3 (niacin), Vitamin B12, Vitamin C, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), Folate, Potassium, Zinc, [nutrition:1] Vitamin E, Calcium, Iron, Magnesium

Red and Golden Beet Salad

Red and Golden Beet Salad
A Heart-Healthy Salad Topped with Goat Cheese
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.
Nutrition Info
155 Calories, 5 g Protein, 5 mg Cholesterol, 11 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 4 g Fiber, 11 g Total fat (3 g sat), 317 mg Sodium, [nut:3] Vitamin K, Folate, [nut:3] Magnesium, Phosphorus

Grilled Romaine

Grilled Romaine
with Bacon, Tomatoes, and Parmesan Cheese
Prep Time
25 minutes, plus bacon cook time
Number of Servings
Serves 4
Ingredients
  • 2 romaine lettuce hearts
  • Olive oil
  • 1 cup chopped cherry tomatoes
  • 1 cup chopped cooked bacon
  • [q:1/2] cup blue cheese dressing
  • [q:1/4] cup shredded Parmesan cheese
Directions
  1. Cut each romaine lettuce heart in half lengthwise.
  2. Heat grill. Oil grates lightly with olive oil.
  3. When grill is hot, place romaine halves flat-side down on grill. Grill for about 2 to 3 minutes, until lettuce has begun to wilt and grill marks begin to appear. Flip and grill for another 2 minutes.
  4. Place a romaine half on each of 4 plates. Divide tomatoes, bacon, dressing, and cheese over each romaine half. Serve immediately.
Nutrition Info
323 Calories, 10 g Protein, 35 mg Cholesterol, 7 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 3 g Fiber, 29 g Total fat (8 g sat), 530 mg Sodium, [nut:5] Vitamin A, Vitamin K, [nut:4] Folate, [nut:2] Phosphorus, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Calcium, Potassium

Arugula Salad with Tomato Vinaigrette

Arugula Salad with Tomato Vinaigrette
Prep Time
15 minutes prep time
Number of Servings
4
Ingredients
  • 1 clove garlic, minced
  • 2 Tbsp sun-dried tomato paste
  • 2 Tbsp balsamic vinegar
  • 1 pinch smoked paprika
  • [q:1/8] tsp salt
  • [q:1/4] cup olive oil
  • 4 cups baby arugula, washed and dried
  • 2 cups cherry tomatoes, halved
  • [q:1/4] cup smoked Gouda cheese, shaved
  • [q:1/4] cup smoked almonds, coarsely chopped
  • Cracked black pepper
Directions
  1. Whisk together garlic, tomato paste, vinegar, smoked paprika and salt.
  2. Whisking constantly, drizzle in the oil in a steady stream.
  3. Toss arugula and tomatoes in a large bowl. Sprinkle cheese and almonds on top.
  4. Drizzle dressing over salad and serve immediately.
Nutrition Info
361 Calories, 13 g Protein, 29 g Carbohydrates, 10 g Fiber, 23 g Total fat (5 g sat, 14 g mono, 3 g poly), 279 mg Sodium

Pomegranate Salad with Feta

Pomegranate Salad with Feta
Prep Time
20 minutes
Number of Servings
Serves 2
Ingredients
  • 1 Tbsp fresh lime juice
  • 1 Tbsp olive oil
  • [q:1/4] tsp Dijon mustard
  • 1 small bunch of arugula, rinsed well and thick stems removed
  • 2 small tangerines, peeled, seeded and separated
  • Salt and freshly ground black pepper
  • [q:1/4] cup crumbled feta cheese
  • [q:1/4] cup pecans, toasted and coarsely chopped
  • [q:1/4] cup pomegranate seeds
Directions
  1. In small bowl, whisk together lime juice, oil, and mustard.
  2. In salad bowl, place arugula and tangerines. Toss with just enough dressing to coat.
  3. Season to taste with salt and pepper.
  4. Sprinkle with feta, pecans, and pomegranate seeds.
  5. Serve.
Nutrition Info
262 Calories, 5 g Protein, 15 g Carbohydrates, 4 g Fiber, 22 g Total fat (5 g sat, 12 g mono, 4 g poly), 296 mg Sodium, Copper, Manganese, Vitamin B1 (thiamine), B2 (riboflavin), B6, B12, Pantothenic acid, Calcium, Molybdenum, Phosphorus, Zinc

Brown Rice Salad with Vegetables

Brown Rice Salad with Vegetables
Prep Time
20 minutes
Number of Servings
Serves 8
Ingredients
  • 1 cup fresh peas (or frozen, thawed)
  • 1 cup long-grain brown rice, cooked according to package directions
  • 1 small red bell pepper, seeded and diced
  • 1 small head broccoli, blanched
  • [q:1/2] cup baby corn
  • 1 small bunch watercress, chopped
  • 3 Tbsp extra-virgin olive oil
  • 2 Tbsp rice vinegar
  • 2 small garlic cloves, finely minced
  • Salt and freshly ground black pepper, to taste
  • 2 Tbsp pine nuts, optional, for garnish
Directions
  1. In a medium salad bowl, combine peas, brown rice, red pepper, broccoli, baby corn and watercress.
  2. In a small bowl, whisk together olive oil, rice vinegar, and garlic.
  3. Add the dressing to the rice mixture, tossing well to combine.
  4. Season to taste with salt and pepper. Garnish with pine nuts, if using.
Nutrition Info
160 Calories, 3 g Protein, 22 g Carbohydrates, 2 g Fiber, 7 g Total fat (1 g sat, 4 g mono, 1 g poly), 42 mg Sodium, Vitamin C, Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin K, Manganese, Phosphorus, Selenium

Ambrosia

Ambrosia
Prep Time
20 minutes prep, plus time to chill
Number of Servings
Serves 4
Ingredients
  • 3 navel oranges, peeled and cut into thin slices
  • 4 tsp confectioners’ sugar
  • 9 large strawberries, hulled and sliced
  • 1 kiwifruit, peeled and cut into 7 to 8 slices
  • [q:1/4] cup orange juice
  • 3 to 4 drops vanilla extract
  • [q:1/2] cup canned crushed pineapple, drained
  • 1 Tbsp unsweetened shredded coconut
  • Fresh mint sprigs, for garnish
  • 1 container (6 oz) low-fat or fat-free vanilla yogurt, optional
Directions
  1. In individual clear glass bowls or a serving dish or pie plate, arrange half the orange slices to cover bottom. Place sugar in a small strainer. Sprinkle some lightly over oranges.
  2. Cover orange layer with half the strawberries. Sprinkle sugar. Add another layer of orange, then one of kiwi. Finish with remaining strawberries, sprinkling each layer with some sugar.
  3. Combine orange juice and vanilla in a small container. Drizzle evenly over top layer. Add a layer of pineapple. Top with coconut. Sprinkle on any remaining sugar.
  4. Cover with plastic wrap and refrigerate 2 to 12 hours. Using a turkey baster, remove excess juices from bottom of each dish. Garnish with mint and serve chilled. If desired, pass yogurt as a sauce to drizzle over Ambrosia.
Nutrition Info
152 Calories, 4 g Protein, 36 g Carbohydrates, 7 g Fiber, 1 g Total fat (1 g sat), 30 mg Sodium, Biotin, Vitamin C, Vitamin B2 (riboflavin), Calcium, Copper, Manganese, Phosphorus

Apple, Fennel Salad with Orange-Mint Vinaigrette

Apple, Fennel Salad with Orange-Mint Vinaigrette
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients
  • 2 Tbsp walnuts
  • 1 Small to medium fennel bulb, finely slivered
  • 1 Tart apple, thinly sliced
  • [q:1/4] cup dried cranberries
  • 1 Head butter lettuce, washed and torn
  • 10 Spinach leaves, washed and torn
  • 2 Tbsp lemon juice
  • 2 Tbsp fresh orange juice
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp fresh mint, chopped
  • 1 to 2 Tbsp cilantro, chopped
  • [q:1/2] tsp sea salt
  • Freshly ground black pepper
Directions
  1. Place the walnuts on a cookie sheet, and roast in an oven at 350 degrees for seven minutes. Set aside.
  2. Combine all of the salad ingredients down to the lemon juice.
  3. Combine all of the remaining ingredients, and whisk well.
  4. Chop the walnuts and fold into the salad.
Nutrition Info
116 Calories, 2 g Protein, 0 mg Cholesterol, 15 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 3 g Fiber, 7 g Total fat (1 g sat), 230 mg Sodium, [nut:5] Vitamin K, [nut:1] Vitamin A, Vitamin C, Vitamin E, Folate

Quinoa Salad with Pistachios and Cranberries

Quinoa Salad with Pistachios and Cranberries
Number of Servings
Serves 4
Ingredients

Salad

  • [q:1/3] cup ([q:1 1/2] ounces by weight) pistachio nuts
  • 1 cup ([q:6 1/4] ounces by weight) quinoa
  • [q:1 1/2] cups (12 ounces) water
  • [q:1/2] teaspoon fine sea salt
  • 2 stalks celery, sliced
  • 3 scallions, green tops removed, sliced
  • [q:1/4] cup ([q:1 1/4] ounces by weight) dried cranberries, coarsely chopped

Sherry Vinaigrette

  • 1 Tbsp ([q:1/2] oz) sherry vinegar
  • [q:1/4] tsp sea salt freshly ground pepper
  • 4 Tbsp medium extra virgin olive oil
  • 2 tsp water
Directions
  1. To toast the pistachio nuts, preheat the oven to 350°F. Arrange the pistachio nuts in a single layer in a small pan and roast until you can just detect their aroma and they are lightly browned, about 5 minutes. Let them cool to room temperature, then chop them coarsely. (This can be done ahead.)
  2. Toast the quinoa in a medium skillet over high heat, shaking the pan occasionally, until it lightly browns, starts to crackle, and smells a bit toasted, about 5 minutes. Transfer to a pot, add the water and the salt, cover, and bring to a simmer. Cook until the quinoa is soft but still has a little bite, about 15 minutes. The water should be gone.
  3. Transfer the grain to a bowl and let it cool. Add the pistachio nuts, celery, scallions, and cranberries and toss everything together.
  4. For the Sherry Vinaigrette, add vinegar, salt and a few grindings of pepper into a small deep bowl. Slowly pour 2 tablespoons of the extra-virgin olive oil into the bowl, beating constantly with the fork. Beat in the water, then the remaining 2 tablespoons of extra-virgin olive oil. Taste for seasoning.
  5. Dress the salad with the Sherry Vinaigrette.
  6. If not serving immediately, refrigerate the salad, but bring it to room temperature before serving.
Nutrition Info
488 Calories, 13 g Protein, 0 mg Cholesterol, 60 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 8 g Fiber, 23 g Total fat (3 g sat), 331 mg Sodium, [nut:5] Phosphorus, [nut:4] Vitamin B6, [nut:3] Vitamin B1 (thiamine), Vitamin K, Folate, Magnesium, [nut:2] Vitamin B2 (riboflavin), Vitamin E, Iron, Zinc, [nut:1] Potassium
Subscribe to salad