Asparagus Tomato Salad

Contributed by Carol Nield

1# fresh asparagus, trimmed and cut into 1-inch pieces 1 small zucchini, halved and cut into 1/4-inch slices 1 cup grape or cherry tomatoes 1/4 cup green onions 1/4 cup fresh parsley 3 tablespoons olive oil 2 tablespoons red wine vinegar 1 garlic clove, minced 1/4 teaspoon seasoned salt 1/4 teaspoon Dijon mustard 1/4 cup shredded Parmesan cheese 2 tablespoons sunflower salted kernels Steam zucchini and asparagus for 2 minutes.  Rinse in cold water. Combine asparagus, succhini, tomatoes, onions and parsley.  Whisk oil, vinegar, garlic, seasoned salt, and mustard.  Pour over asparagus.  Sprinkle with cheese and sunflowers.

Sushi Salad

So I was feeling like sushi tonight, California rolls are so yummy, but I was missing one important ingredient: time!  So I made dinner using all the sushi ingredients and my kids actually liked it better (they always peel the seaweed off any way!

Contributed by Brittany Nelson

Brown rice cooked (while still warm mix in a few T rice vinager into entire pot.)
Steamed carrots, chopped
Cucumber chopped and chilled
Crab chopped
Avacado, minced
Drizzle a little soy sauce over the top
(and I like some Chinese hot sauce drizzled over too)
Then I take the seaweed and cut it into thin strips and put it on top, then mixed it up in individual bowls, so yummy! (if you like California rolls)

So I served this kinda like Hawaiian haystacks (which are NOT at all Hawaiian, by the way)
So I set out the ingredients and then let the kids put what the wanted in their bowls and mixed it up.

Protein Salad

 Contributed by Carol Nield

My sister gave me this recipe years ago and I just love it.  If you don't like garbanzo beans, kidney, pinto or black beans work just as well.

1/3-1/2 cup fat free cottage cheese
1/2 cup red pepper
1/2 cup yellow pepper
1/ cup bermuda onion (I use whatever I have)
1/2 cup garbanzo beans
1/2 cup green peppers
2 T chopped fresh parsley
1/2 cup carrots
Small amount of cilantro, if desired

Cut all vegetables into small julienne strips, mix in cottage cheese.  Salt, pepper and season to taste.  I like Mrs. Dash or sea salt and pepper.

Orange Cilantro Black Bean Salad

Contributed by Melissa Veigel

1/2 tsp olive oil   
1/2 medium red onion(s), cut into thin wedges   
2 medium garlic clove(s), finely chopped   
1/4 tsp ground cumin   
1 cup(s) canned black beans, rinsed and drained   
2 Tbsp cilantro, fresh, chopped   
2 tsp red wine vinegar   
2 medium orange(s), peeled, segmented   
1/8 tsp table salt, or to taste   
1/8 tsp black pepper, or to taste   

Instructions
In a large skillet, warm oil over medium-high heat. Add onion; sauté 2 minutes. Add garlic and cumin; cook 1 minute more.

Stir in black beans and cook just until heated through. Transfer bean mixture to a medium-size bowl and stir in cilantro, vinegar and oranges. Season to taste and serve.

Caprese Salad

 Contributed by Carol Nield

Take some good fall sliced tomatoes, sliced fresh (has to be fresh) mozzarella cheese.  Arrange on plate, then roll up basil leaves and cut into small pieces and sprinkle on top.  Some people add a little balsamic vinegar and olive oil and sparingly pour on top.  I just use a little olive oil.  Yummy!  Makes me wish for good tomatoes!

Chicken Salad

Contributed by Judy Rose

4 chicken breasts (boneless/skinless)
1 tsp curry powder
1/2 tsp lemon juice
1/4 cup celery chopped
1/4 cup walnut pieces
1/4 cup raisins
1/4 cup vegenaise

1/4 cup grapes or cut up apples (optional)
Cut prebaked, cooled chicken breasts into small chunks and mix the rest of the ingredients together.  You can serve this over greens such as chopped lettuce or spinach or use as a filling for whole wheat rolls.  

Fruity Green Salad

(Contributed by Shelley Hunsaker)

6 Cups torn lettuce leaves (I used romaine and fresh spinach leaves)
2 medium pears thinly sliced
1/3 cup dried cherries or cranberries
1/4 cup balsamic vinegar
2 T. honey warmed
1/4 t. salt
1/8 t. pepper

In a salad bowl, toss the greens, pears and cherries. In a small bowl, combine the vinegar, honey, salt and pepper. Drizzle over salad and toss to coat. I added some chopped walnuts as well

Cream Cucumber Salad

(Contributed by Tami Nielsen)

This makes 8 servings. It is from the Biggest Loser cookbook.

1/4 c. fat free or reduced fat sour cream.
1/3 c. fat free plain yogurt
1 1/2 t. white wine vinegar
1 1/2 t. sugar
1/4t. salt
1/8 t. ground black pepper
2 large cucumbers sliced thin
1 medium sweet onion

In a small bowl, whisk together the sour cream, yogurt, vinegar, sugar, salt and pepper.

In a medium bowl, combine the cucumbers and onions. Add the dressing and toss to coat well

Cover and chill in the refrigerator for at least 15 minutes to blend the flavors.

I've also found that instead of dressing on my salad, a little cottage cheese mixed with some Mrs. Dash works just as well.

Taco Pasta Salad

(Contributed by Denise Chadwick)

2 portions of whole wheat routine pasta
2 portions of lean ground beef
1/4 c. water
1 T taco seasoning
1 green bell pepper, diced
lettuce chopped
tomato’s chopped
onion chopped

2 T salsa
2 T fat free sour cream
2 T fat free cheese

Cook the pasta. then drain, Then soak in cold water.  While soaking cook the meat.  When the meat is done, stir in the seasoning(you can use lite taco seasoning, or chili powder).  When the beef is done, combine all the ingredients, toss the salad and enjoy.  This is one yummy salad.  

Chicken Salad

(Contributed by Connie Lancaster)

1 1/2 cup cut up cooked chicken  breast
1 1/2 cup  Almondaise (recipe found in "Misc" label)
1 T dijon  mustard
2 T fresh chopped up parsley
1/2 cup shredded carrot
3/4  c chopped green onion
1/2 teaspoon sea salt
pepper to taste

Mix and enjoy! This is delicious with healthy crackers (like Ak-Mak)

Protein Salad

 (Contributed by Carol Nield)

I love this!  When I make it I brew up a whole carton of it and eat it for breakfast, lunch and dinner. 

 
1/3-1/2 cup cottage cheese
1/2 cup chopped red pepper
1/2 cup chopped yellow pepper
1/4 cup bermuda onion (I use anything)
1/2 cup garbanzo beans (any kind you like will work)
1/2 cup chopped green pepper
2 T chopped fresh parsley (optional)
1/2 cup chopped carrots
Small amount of cilantro (This is what I think makes it so yummy)

Mix veggies in cottage cheese.  Season with Mrs. Dash and a little sea salt.

Artichoke, Chicken Salad

(Contributed by Natalie Ellis)

 

This comes from the cookbook "Eating for Life"

2 cans (5 oz each) White meat chicken chunks, drained
1 can(14 oz) artichoke hearts in water drained and sliced
1 tomato diced
1 cucumber, peeled, diced
1 Tbsp fresh parsley chopped (optional)
1 clove garlic, minced
Ground pepper to taste
1/4 cup fat-free Italian dressing
6 Lettuce leaves (optional)

Mix all together
place on top of leaves  EAT!

North Shore Chicken Salad

(Contributed by Sue Minson)

1 c wild rice - I like Lundberg Wild Blend
juice of 1 lemon
2 c cubed, cooked chicken breast
3 green onions, chopped
1/2 yellow pepper diced
1/2 red pepper diced
1 c pea pods, cut in 1 inch pieces
1 avocado, diced
1 c toasted pecan halves, (sliced almonds are also good)

Dressing
2 cloves garlic, minced
1 T Dijon mustard
1/2 tsp pepper
1/2 tsp salt
1 tsp sugar (or stevia)
1 tsp poppy seeds
1/3 c red wine vinegar
1 T olive oil

Cook rice according to package directions.
Stir in lemon juice.  Add chicken, onions and peppers.  Mix dressing ingredients and add to rice mixture. Place in refrigerator to chill.  Before serving, add pea pods, nuts and avocado.

Spinach, Grapefruit Salad

  (Contributed by Connie Lancaster)

Toss together:
Spinach leaves
Sectioned and cut up grapefruit
Avocado, cut in 1/2 inch squares
Cashews

Dressing:
2T freshly squeezed grapefruit juice
2T apple cider vinegar
1/2 cup extra light olive oil
2 tsp Dijon mustard
1/2 tsp sea salt
1/4 tsp fresh ground black pepper

This is absolutely delicious.  You would need to watch the amount of avocado and cashews and dressing you put on your salad, as you could really overdo your fat if you're not careful.  BUT, if you ARE careful, this is a great "on plan" salad that tastes like a treat!

Strawberry-Spinach Salad

(Contributed by Connie Lancaster from the Paleo Cookbook)

4 cups torn spinach leaves
1 cup hulled and quartered strawberries
2 tablespoons extra virgin olive oil
1/2 teaspoon finely chopped fresh basil
1/2 teaspoon freshly ground black pepper
1/2 teaspoon freshly squeezed lime juice
2 ounces cashews, toasted and chopped

Combine spinach with strawberries in a large salad bowl.  In a small jar, combine oil, basil, pepper, and lime juice and shake well.  Toss with spinach and berries and sprinkle with cashews.