Recipes: Salads

Servings 4 (3/4 cup per serving)| Prep Time 10 mins | Total time 10 mins

Ingredients:

2 cups frozen corn, thawed
1 (10-ounce) can diced tomatoes with green chilies, drained
½ tablespoon vegetable oil
1 tablespoon lime juice
1 ⁄3 cup sliced green onions
2 tablespoons chopped fresh cilantro

Preparation:

1. Combine all ingredients in a medium bowl; mix well and serve.

REFERENCE:
Recipe from http://bit.ly/2I5cvFO

Servings 6 | Prep Time 5 minutes | Total time 5 mins

Ingredients:

2 (16 ounce) cans of chickpeas, drained
1 medium cucumber, diced
1 green bell pepper, seeded and diced
½ white onion, diced
1 cup cherry tomatoes, diced
1 cup parsley, chopped fine
Dressing:
juice of 2 lemons, about 4 Tbs
2 Tbs olive oil
1 tsp sea salt
1 tsp black pepper
½ tsp Italian seasoning
½ tsp smoked paprika blend, I used this one
Optional: 2 Tbs goat feta cheese

Preparation:

1. Add all your ingredients to a large mixing bowl and stir with a wooden spoon until all ingredients are combined. Taste and adjust flavors as needed.

Servings 16 (1/2 cup) | Prep Time 20 mins | Total time 20 mins

Ingredients:

1 (15oz) can chickpeas, rinsed and drained- preferably low sodium
1 (15oz) can black beans, rinsed and drained-
preferably low sodium
1 (15oz) can kidney beans, rinsed and drained-
preferably low sodium
1 (15oz) can corn, drained
1 cup grape tomatoes (about 20) cut in half
1 red bell pepper, diced
1 medium avocado, pitted and diced
juice of 1 large lime
1/4 cup extra virgin olive oil
2 large cloves garlic, finely chopped
1/2-1 teaspoon Kosher salt
1/4 teaspoon black pepper
1 cup chopped cilantro (or flat leaf parsley) 

Preparation:

1. Rinse beans in a strainer and let drain well. Add them to a large mixing bowl with corn, diced pepper, and grape tomatoes
2. In a smaller bowl, add lime juice and diced avocado, stirring to coat well to prevent browning.
3. Using a spoon, remove the avocado from lime juice and add it to the bean mixture.
4. To the remaining lime juice, add oil, garlic, salt and pepper, mix well and pour over the salad folding gently to combine.
5. Gently stir in cilantro, cover and refrigerate for at least an hour to let the flavors develop.
6. Garnish with additional cilantro before serving.

REFERENCE:
Recipe from https://nutritionstarringyou.com/3-bean-avocado-salad-with-lime-dressing/

Servings 4-6 as side salad| Prep Time 10 minutes | Total time 10 mins

Ingredients:

15 oz (or 3 small cans) tuna in oil, drained and flaked
1 English cucumber, sliced
2 large or 3 medium avocados, peeled, pitted & sliced
1 small/medium red onion, thinly sliced
½ small bunch of cilantro (1/4 cup chopped)
2 Tbsp lemon juice, freshly squeezed
2 Tbsp extra virgin olive oil
1 tsp sea salt, or to taste
⅛ tsp black pepper 

Preparation:

1. In a large salad bowl, combine: sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and ¼ cup cilantro
2. Drizzle salad ingredients with 2 Tbsp lemon juice, 2 Tbsp olive oil, 1 tsp salt and ⅛ tsp black pepper (or season to taste). Toss to combine and serve.

Ingredients:

1 cup whole wheat couscous
1 cup water
1 zucchini, chopped in squares
15 oz. canned chickpeas
Juice of ½ lemon
1 cup tomatoes, chopped
1/2 teaspoon salt
1/3 teaspoon pepper
3 tablespoons olive oil
1 teaspoon dried basil
1 tablespoon fresh parsley

Preparation:

1.Bring the water to a boil.
2.Stir in the couscous.
3.Cover the pan and wait 10 minutes or until the water is all gone.
4.Fluff the cooked couscous with a fork.
5.Add ½ tablespoon olive oil in a frying pan and heat over medium-heat.
6.Add the chopped zucchini and cook until soft.
7.In a large bowl, add the rest of the olive oil, the couscous, salt, pepper, lemon juice and herbs. Mix well.
8.Add the tomatoes, chickpeas and cooked zucchini. Mix all together.
9.Serve cool or at room temperature.

Ingredients:

2 lbs. Fresh red beets, peeled and diced
2 tbsp. Extra virgin olive oil
1/4 tsp. Kosher salt
1/4 tsp. Black pepper, cracked
1/2 cup. balsamic vinegar
2 Medium fresh Granny Smith apples, peeled, cored and diced.
1/2 Fresh lemon, juice only.
8 oz. Goat cheese
1 tbsp. Scallions, minced.

Preparation:

Preheat oven to 400 degrees Fahrenheit. Toss all ingredients in a bowl. Transfer to a sheet pan. Bake 10-15 minutes or until beets are tender. cover and refrigerate.
In a small sauce pan over medium heat, boil vinegar until reduced to about 2 tbsp. Let cool
Place all ingredients in a bowl and toss to coat. Toss the apples and beets together lightly. Place into a small bowl or plate. Drizzle with the vinegar. Place a scoop of goat cheese on the side.

Ingredients:

2 large pears, peeled and sliced
1/4 cup vinegar
2 tablespoon sugar
1/8 teaspoon salt
1/8 teaspoon pepper
1 cucumber, unpeeled and sliced paper thin

Preparation:

1. In a small bowl, mix together the vinegar, sugar, salt, and pepper.
2. Lightly toss the pears and cucumbers.
3. Serve chilled.

Ingredients:

1 large mango, peeled and cubed
1 Granny Smith apple, peeled and diced
3/4 cup walnuts
1 tablespoon balsamic vinegar
1/2 teaspoon ground cinnamon
1/ 4 teaspoon ground ginger
1/8 teaspoon salt

Preparation:

1.In a medium bowl, toss together the mangos, apples, walnuts, balsamic vinegar, cinnamon, ginger, and salt.

Ingredients:

2 cups dry whole wheat pasta
1 tablespoon olive oil
1 clove garlic, minced
2 cups frozen peas and carrots
1 (5 ounce) can tuna in water, drained and flaked
1/4 cup nonfat plain yogurt
1/4 cup lemon juice
1/4 cup grated Parmesan cheese
1/4 cup parsley, chopped
salt and pepper to taste

Preparation:

1.Cook pasta according to package directions.
2.Heat oil in a large saucepan over medium-high heat.
3.Sauté garlic. Add peas and carrots. Cook until heated through.
4.Remove pan from heat.
5.Add tuna and pasta.
6.Stir in yogurt, lemon juice, and Parmesan cheese.
7.Mix in parsley and season with salt and pepper.

Ingredients:

8-10 leaves of kale or a package of prewashed kale
1/6 cup dried cherries
¼ cup toasted almonds
2 tbsp Extra Virgin Olive Oil
¼ cup cherry tomatoes
Dressing:
¼ cup of rice vinegar
2 cloves of garlic
1 tbsp of Dijon mustard
1 tbsp of honey
½ tsp of sea salt
A pinch of Parmesan cheese

Preparation:

1. Pull leaves away from rib of kale and tear into pieces. Drizzle with olive oil and massage kale for about one minute but don’t let it get too soggy.
2. For the dressing: whisk together the garlic, honey, mustard, salt and vinegar.
3. Add cherries, tomatoes and almonds- mix well. Refrigerate for 30 minutes then eat!