Italian Tuna and White Bean Salad

Italian Tuna and White Bean Salad
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients
  • 4 cup mixed salad greens
  • 1 (15 oz) can white cannellini beans, drained and rinsed
  • 1 can solid white tuna, drained and flaked with a fork
  • [q:1/2] cup pitted Kalamata olives
  • [q:1/4] of a small red onion, thinly sliced
  • 1 small tomato, diced
  • Tuscan Vinaigrette
  • Lemon wedges
Directions
  1. In a large salad bowl, toss greens with beans, tuna, olives, onion, and tomato. Set aside.
  2. Make Tuscan Vinaigrette. Drizzle desired amount of vinaigrette over salad. Toss again.
  3. Serve immediately with a few lemon wedges.
Nutrition Info
398 Calories, 13 g Protein, 10 mg Cholesterol, 24 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 9 g Fiber, 29 g Total fat (4 g sat), 356 mg Sodium, [nut:4] Vitamin K, [nut:2] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin E, Folate, Iron, Phosphorus, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin C, Magnesium, Potassium, Zinc

Shrimp and Mango Salad

Shrimp and Mango Salad
Prep Time
20 minutes
Number of Servings
2
Ingredients

For the Dressing

  • [q:1/2] tsp grated lime zest
  • 2 Tbsp fresh lime juice
  • [q:1/4] cup extra-virgin olive oil
  • 1 Tbsp chopped fresh cilantro
  • 2 tsp finely chopped seeded jalapeño
  • [q:1/8] tsp salt

For the Salad

  • 1 Tbsp extra-virgin olive oil
  • 8 oz peeled and deveined large shrimp (see notes below)
  • 1 tsp chili powder
  • [q:1/8] tsp salt
  • 6 cup torn Bibb lettuce leaves
  • 1 medium ripe mango, peeled, pitted, and diced
  • 1 medium ripe avocado, halved, pitted, peeled, and diced
Directions
  1. Make the dressing: In a small bowl, combine lime zest and juice. While whisking, drizzle in oil until combined. Stir in cilantro, jalapeño, and salt.
  2. Make the salad: In a large skillet, heat oil over medium-high heat. Add shrimp, chili powder, and salt. Cook, stirring, until shrimp are opaque, about 5 minutes.
  3. Arrange lettuce leaves on serving plates. Top with mango, avocado, and shrimp. Drizzle salads with dressing and serve.
Nutrition Info
671 Calories, 21 g Protein, 41 g Carbohydrates, 12 g Fiber, 51 g Total fat (7 g sat), 990 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin E, Vitamin K, Phosphorus, [nutrition:4] Vitamin B6, [nutrition:3] Potassium, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B12, Iron, Magnesium, [nutrition:1] Vitamin B1 (thiamine), Calcium, Zinc

Whole Grain Veggie Salad

Whole Grain Veggie Salad
Prep Time
30 minutes
Number of Servings
6 Servings
Ingredients
  • [q:1/2] yellow or orange bell pepper, cut into bite-size pieces
  • [q:1/2] tomato, seeded, cut into bite-size pieces
  • [q:1/4] cup radish, chopped
  • [q:1/4] cup red onion, chopped
  • [q:1/2] cup dried fruit (apricots, raisins, dates, figs, or currants), finely chopped
  • 2 Tbsp toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans
  • 3 oz low-fat mozzarella cheese, diced
  • Salt and freshly ground black pepper, to taste
  • 3 cups cooked (and cooled) brown rice, quinoa or wild rice
  • Juice of 1 lime
  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp fresh chives 
  • 1 Tbsp fresh mint
  • 1 Tbsp fresh cilantro
Directions
  1. In a large bowl, gently mix bell pepper, tomato, radish, onion, dried fruit, nuts (or seeds), and cheese.
  2. Season to taste with salt and pepper.
  3. Fluff the cooled rice or grain with a fork. Season to taste with salt and pepper and add to the vegetable mixture.
  4. In another bowl whisk together the lime juice, oil, and herbs. Drizzle over the salad and mix in lightly.
Nutrition Info
209 Calories, 8 g Protein, 36 g Carbohydrates, 3 g Fiber, 4 g Total fat (1 g sat, 2 g mono, 1 g poly), 119 mg Sodium, Manganese, Phosphorus, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, C, Calcium, Copper, Magnesium, Selenium, Zinc

Hearty French Salad

Hearty French Salad
Ingredients
  • Organic lettuce
  • Walnuts
  • Purple and green grapes
  • Blue cheese
  • [q:1/8] cup sherry wine vinegar
  • [q:1/4] cup extra-virgin olive oil
  • 1 tsp Dijon mustard
  • 2 tsp diced shallots.
Directions
  1. Assemble ingredients in a bowl, carefully toss.
  2. Make a tangy sherry vinaigrette by whisking together vinegar, olive oil, mustard, and shallots.
  3. Add salt and freshly ground black pepper to taste.

Crispy Cabbage, Carrot & Kraut Salad

Crispy Cabbage, Carrot & Kraut Salad
Prep Time
10 minutes
Number of Servings
6
Ingredients
  • 2 cups shredded green cabbage, blanched 1 minute
  • [q:1/2] cup coarsely grated carrot
  • 1 cup EDEN Sauerkraut or EDEN Kimchi Sauerkraut, or EDEN Three Onion Sauerkraut
Directions
  1. Mix all ingredients together and place in a serving bowl.
Nutrition Info
18 calories, 0 g fat (4% calories from fat). 1 g protein, 3 g carbohydrate, 2 g fiber, 0 mg cholesterol, 200 mg sodium

Minted Watermelon Salad

Minted Watermelon Salad
Prep Time
10 minutes
Number of Servings
Serves 4
Ingredients
  • 2 cups cubed and seeded watermelon (about 1-inch cubes)
  • Zest of 1 lemon (about 1 tsp)
  • [q:1/2] tsp salt
  • 1 Tbsp freshly squeezed lemon juice
  • 2 Tbsp chopped fresh mint leaves
Directions
  1.  Place watermelon in a medium-size bowl. Toss with lemon zest, salt, and lemon juice.
  2.  Fold in chopped mint leaves. Let rest for 10 minutes before serving. Best if served chilled.
  3.  Store in an airtight container in the refrigerator for up to 3 days.
Nutrition Info
25 Calories, 1 g Protein, 0 mg Cholesterol, 6 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 196 mg Sodium, [nutrition:1] Vitamin C

Spicy Cucumber Salad

Spicy Cucumber Salad
Prep Time
10 minutes prep time + 30 minutes sit time
Number of Servings
Serves 4
Ingredients
  • 1 Tbsp sesame seeds
  • 1 large cucumber, thinly sliced
  • 2 Tbsp chopped scallion
  • 2 Tbsp rice wine vinegar
  • 1 tsp sesame oil
  • [q:1/4] tsp chili oil
  • [q:1/4] tsp finely grated garlic
  • [q:1/2] tsp honey
  • [q:1/8] tsp salt
  • Freshly ground black pepper
Directions
  1. In a small, dry skillet, toast sesame seeds for 1 minute, shaking them often.
  2. Put sliced cucumber in a small bowl. Add scallions, vinegar, sesame oil, chili oil, garlic, honey, salt, and pepper. Toss until everything is well coated.
  3. Let stand for 30 minutes at room temperature and then serve.
Nutrition Info
40 Calories, 1 g Protein, 4 g Carbohydrates, 1 g Fiber, 2 g Total fat, 75 mg Sodium, [nutrition:2] Vitamin K

Gluten-Free Chili Lime Shrimp Pasta Salad

Gluten-Free Chili Lime Shrimp Pasta Salad
Prep Time
25 minutes
Number of Servings
4 to 6
Ingredients
  • 8 oz gluten-free pasta
  • [q:1/4] cups fresh lime juice (from 2 to 3 limes)
  • 2 cloves garlic, minced
  • 2 tsp chili powder
  • [q:1/2] tsp kosher salt
  • [q:1/4] tsp black pepper
  • 1 Tbsp honey
  • [q:1/4] cup olive oil
  • Gluten-free non-stick cooking spray
  • 12 oz large shrimp, peeled and deveined
  • 3 cups baby spinach leaves
  • 2 cups cooked black beans (or use 1 15-oz can black beans, drained and rinsed)
  • [q:1/2] cup red onion (from [q:1/2] a small red onion), diced
  • 1 tomato, seeded and diced
  • Fresh cilantro and limes for garnish, optional
Directions
  1. Cook pasta in salted water according to package directions. Drain and rinse with hot water.
  2. Combine lime juice, garlic, chili powder, salt, pepper, honey, and olive oil in a small glass jar. Shake to combine.
  3. Heat a large non-stick skillet over medium-high heat. Spray with cooking spray. Add shrimp to pan and cook for about 1 minute per side or until shrimp just start to turn pink.
  4. Stir in spinach, black beans, onion, and lime dressing. Add pasta, toss to coat well, and heat for another minute or two or until spinach has wilted.
  5. Stir in tomato. Garnish with fresh cilantro leaves and serve with wedges of fresh lime if desired. To eat warm, serve immediately. To serve cold, cover and refrigerate for at least 4 hours. (Can be made a day ahead.)

Jicama Salad

Jicama Salad
Prep Time
20 minutes plus 1 hour chill time
Number of Servings
Serves 4
Ingredients
  • 1 small red onion, halved and finely sliced
  • Juice of 2 limes
  • 2 small oranges
  • 1 medium jicama (about 1 lb)
  • [q:1/2] English cucumber
  • [q:1/2] to 1 red fresno, red, or green chili, according to taste
Directions
  1. Put onion slices and lime juice in a bowl and leave to soak while preparing other ingredients.
  2. Cut peel and white pith from oranges and then, using a small, sharp knife, cut between each segment to free flesh and leave all the membrane together. Squeeze membrane to extract any remaining juice. It is a good idea to segment oranges over a bowl to catch the juice and add this to any obtained by squeezing.
  3. Peel jicama and rinse in cold water. Cut into quarters and then finely slice into a serving bowl. Cut cucumber in half lengthwise and use a teaspoon to scoop out seeds. Cut cucumber into thin slices and add to bowl. Remove stem from chili, and slit and remove seeds with a sharp knife by gently scraping. Chop it finely and add to salad.
  4. Mix orange segments and juice with onion and add to jicama, cucumber, and chiles.
  5. Chill for at least an hour before serving. The salad will keep for 2 to 3 days in the fridge.

Tuna, Feta & Wheat Berry Salad

Tuna, Feta & Wheat Berry Salad
Number of Servings
2
Ingredients
  • 1 can (5oz) Wild Planet Wild Albacore Tuna, undrained
  • 2 c cooked wheat berries, cooled to room temperature
  • [q:1/2] c shredded carrots
  • [q:1/2] c crumbled feta cheese
  • [q:1/2] c chopped parsley
  • 4 Tbsp extra virgin olive oil
  • 2 Tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • Salt and pepper, to taste
Directions
  1. Place tuna and natural juices from the can into a bowl.
  2. Flake tuna with a fork into bite size pieces and stir to incorporate the juices back into tuna.
  3. Add wheat berries, carrots, feta cheese and parsley and mix gently to combine all ingredients.
  4. Place the extra virgin olive oil, lemon juice and Dijon mustard in a small bowl. Whisk to combine; season with salt and pepper.
  5. Pour over salad and toss lightly.
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