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• Whisk together the canola oil, sesame oil, vinegar, soy sauce sugar, ginger and hot pepper sauce until the sugar is dissolved. VEGETABLES
• Steam the green beans until tender, about 5 min. COMBINE
|
| ½ lb 4 large 1 cup 1 ½ cup 1/2 cup |
snow peas - fresh bok choy - stalks thinly sliced radishes - thinly sliced bean sprouts - fresh scallion tops - chopped |
• Trim and string the snow peas. Stem for 1 minute. Drain and rinse the snow peas in cold water.
• Combine the vegetables in a large salad bowl.
Dressing
| 3 Tbsp 3 Tbsp 1 tsp 1/2 tsp 1/4 tsp 1 slice |
Rice Vinegar - unseasoned Peanut or Canola Oil Sesame Oil Sugar Sea Salt Ginger - fresh, very finely minced |
• Mix the dressing ingredients together in a jar. Cover and shake to blend.
• Taste to correct the seasoning: you may want more vinegar.
• Pour the dressing over the salad and toss well.
• Chill the salad until ready to serve.
Chicken
Salad on the Light Side
Makes 6 servings
COOK CHICKEN
• Combine the chicken, stock, carrots, onion, and herbs
in a large pot.
• Bring to a boil, reduce the heat, and
simmer over low heat 10 – 15 minutes, until the
chicken is just cooked through.
• Remove and chill the chicken.
• Save the broth for soup.
| 1 ½ lb 4 cups 1 1 |
Chicken Breast - skinless Chicken Stalk Carrot - sliced Onion - chopped |
PREPARE DRESSING
• Mix the mayonnaise, yogurt and white pepper to taste
in a large bowl.
| 1/2 cup 1/2 cup 1/4 tsp |
Mayonnaise Yogurt - nonfat White Pepper |
ASSEMBLE, CHILL
• Stir in the apples, celery and cranberries.
• Dice the chicken and stir it into the dressing.
• Cover
and chill.
| 2 1 cup 1/2 cup |
granny smith Apples - peeled, cored and diced celery - finely chopped Dried Cranberries - plumped in hot water and drained |
TO SERVE
• When ready to serve, stir in the nuts and parsley.
• Add more yogurt, it desired.
• Mound the salad in the center
of a platter and garnish with the watercress and cherry
tomatoes.
| 1/2 cup 1/2 cup 1 bunch 1 pint |
Pine Nuts - lightly toasted Parsley - freshly minced Watercress - rinsed and tough stems removed Cherry Tomatoes |
Recipe courtesy of: Superfods For Life by Dolores Riccio
Corn
and Black Bean Salad
Makes 6 servings
COMBINE• Combine corn, beans, bell peppers and onions in a large bowl.
• Mix in the chile and garlic until thoroughly blended with the other vegetables.
| 1 cup 14-16 oz 1 large 1 large 1/2 cup 1 small 1 large 1 med. |
Corn - fresh or frozen whole kernel - steamed and cooled Black Beans - drained & rinsed, (or 2 cups cooked) Red Bell Pepper - diced finely Red Bell Pepper - diced finely Sweet Onion - chopped finely Jalapeno Peppers – fresh, seeded and minced finely Roma Tomato Garlic Clove - fresh, minced |
MAKE DRESSING, TOSS & SERVE
• In a large bowl, combine all ingredients except olive oil.
• Whisk quickly while slowly drizzling in olive oil to emulsify.
• Stir in the remaining ingredients.
• Toss well and taste to correct seasoning, adding more
of the dressing ingredients or seasonings as you wish.
| Zest 2 Tbsp 2 Tbsp 1/4 cup 1/2 tsp 1/2 tsp 1/2 tsp 1/4 tsp 1/4 tsp 2 Tbsp |
Fresh Lime Lime Juice - freshly squeezed Rice Vinegar Cilantro - chopped fresh Sea Salt Pepper - freshly ground smoked paprika - optional garlic salt - optional chili powder - optional Olive Oil |
Adapted recipe courtesy of: Superfods For Life by Dolores Riccio AND http://goodthingscatered.blogspot.com
Crispy
Romaine with Smoked Turkey and Bing Cherries
Makes 4 servings
BALSAMIC VINAIGRETTE
• In a large bowl, combine all ingredients except olive oil.
• Whisk quickly while slowly drizzling in olive oil to emulsify.
• Store in refrigerator until ready for use.
| 2 Tbsp 1 Tbsp 1 tsp 1/4 tsp To taste 1/3 cup |
Balsamic Vinegar Stone-Ground Mustard Honey Sea Salt Pepper - freshly ground Olive Oil |
SALAD STAPLES
• Toss all ingredients together except cherries in a large bowl.
• Drizzle balsamic vinaigrette over salad, reserving 1 tablespoon of vinaigrette
• Toss salad.
• CHERRIES: Drizzle remaining vinaigrette over cherries and toss to coat.
• Arrange salad on individual plates
• Sprinkle with cherries.
| 1 head 1/2 cup 1/4 cup 11 oz can 1 cup 2/3 cup |
Romaine Lettuce - tear into medium-sized pieces Feta Cheese - crumbled Green Onion - diced with some green included Mandarin Oranges Smoked Turkey - cut into 1/2" cubes Bing Cherries - washed, halved and pitted |
Recipe courtesy of: https://secure.deseretnews.com
Fruit Salad with Honey-Poppyseed Sauce
• Sauce yields enough sauce to spread over 8 cups of fruit (i.e. 2 cups of 4 varieties).
• Use a variety of fruits to create a colourful power of vitamins.
| YELLOW-ORANGE Fruits= VITAMIN A 'RE' refers to retinol equivalents |
ORANGE & RED Fruits= FOLIC ACID 'mcg' mcg refers to micrograms |
| 1 med. 1 cup 2 1 cup 1 med. 1 cup 1 cup |
Mango Cantaloupe cubes Apricots Watermelon cubes Peach Papaya cubes Orange segments |
805 RE 561 RE 183 RE 56 RE 53 RE 39 RE 37 RE |
1 cup 1 small 1 cup 1 cup 1 1 cup 1 med. 1 1 cup 1 cup |
Orange segments Orange Papaya cubes Blackberries Banana Raspberries Mango Kiwifruit Cantaloupe cubes Strawberry halves |
55 mcg 55 mcg 53 mcg 50 mcg 35 mcg 32 mcg 29 mcg 29 mcg 27 mcg 27 mcg |
| ORANGE & RED Fruits= VITAMIN C 'mg' refers to milligrams |
Dressing Up your Fruit Salad 'cal' mcg refers to calories |
| 1 cup 1 cup 1 cup 1 1 cup 1 med. 1/2 1 cup 1 cup |
Orange segments Papaya cubes Strawberry halves Kiwifruit Cantaloupe cubes Mango Grapefruit - pink/red Raspberries Blackberries |
96 mg 86 mg 86 mg 74 mg 68 mg 57 mg 46 mg 30 mg 30 mg |
1 cup 1 Tbsp 1 Tbsp 1 Tbsp 1 Tbsp 1 Tbsp 1 Tbsp 1 Tbsp 1/8 cup 1 Tbsp 2 Tbsp 2 Tbsp 2 Tbsp |
Orange segments Pecans Low-fat granola Dried Cranberries Gingersnap crumbs Lime juice Apple-Raspberry Juice Orange Juice Raspberries - pureed Pineapple Juice Plain low-fat yogurt Low-fat flavoured yogurt Lime Juice with chopped Mint Leaves |
55 mcg 47 cal 23 cal 30 cal 30 cal 4 cal 7 cal 7 cal 7 cal 9 cal 19 cal 30 cal ? cal |
HONEY POPPY-SEED SAUCE
| 4 Tbsp 1 tsp 1 Tbsp 3/4 tsp |
Honey Lemon Juice - fresh Orange or Apple Juice Poppy Seeds |
METHOD • Whisk together • Spread over 8 cups fruit (2 cups of 4 varieties) . |
Tips & Recipes courtesy of: ehow.com AND medicinenet.com
Italian
Potato Salad with Artichoke Hearts
Makes 8 servings
MIX VINAIGRETTE
| 3 Tbsp 3 Tbsp 1 tsp 1/2 tsp 1/2 tsp 1/4 tsp 1 slice |
Rice Vinegar - unseasoned Peanut or Canola Oil Sesame Oil Sugar Dried Oregano Sea Salt Ginger – fresh, very finely minced |
PREPARE POTATOES
• Cut the potatoes into uniform size - halves or quarters.
• Steam them over water to which you’ve added the salt and vinegar, until tender but not mushy. Approximately 10 – 15 minutes.
• Cool the potatoes until they can be handled.
• Peel and dice them into a large bowl.
| 3 lbs | Red Potatoes - scrubbed |
COMBINE INGREDIENTS
• Toss with the chopped onion, ½ cup of the vinaigrette, oregano, and pepper to taste.
• Cut the artichokes in half, and gently stir them into the salad.
• Chill.
• When ready to serve, toss the salad again, adding 1/4 cup or more of the remaining vinaigrette and the parsley.
| 1 tsp 1 Tbsp 1/2 cup 3/4 cup 1/3 cup To taste 28 oz 1/2 cup |
Sea Salt White Wine Vinegar Red Onion - finely chopped Vinaigrette ( see recipe above) Kalamata Olives - pitted, halved Pepper - freshly ground Artichoke Hearts - drained Parsley - freshly minced |
Adapted recipe courtesy of: Superfods For Life by Dolores Riccio AND http://fortheloveofcooking-recipes.blogspot.com
Marinated
Pasta Salad
PREPARE PASTA
• Cook the pasta in plenty of boiling water until al dente (just tender). Drain well and transfer to a medium – large bowl.
• Add the following ingredients to the hot pasta:
| 1/2 lb 3 Tbsp 2 Tbsp 2 Tbsp 2 - 3 med. 1 cup 1/4 cup |
Pasta Shells - uncooked Olive Oil White Wine Vinegar - or to taste Lemon Juice - freshly squeezed Garlic Cloves - freshly minced Red Onion - minced Parmesan - freshly grated |
COMBINE
• Mix well, and allow to come to room temperature.
• Add the following ingredients and mix thoroughly:
| 1 small 1 med. 2 Tbsp handful handful To taste To taste |
Yellow Bell Pepper - minced Cucumber – peeled, seeded and minced Chives - freshly sliced Basil Leaves, freshly minced Parsley - minced fresh Sea Salt Pepper - freshly ground |
GARNISH & SERVE
• Serve cold or at room temperature, lavishly garnished.
| 1 cup handful 1/4 cup 1/4 cup |
Grape Tomatoes OR tiny Red Cherry Tomatoes Black Olives - pitted Pine Nuts - roasted Mozzarella - cut into small cubes |
Adapted recipe courtesy of: The Enchantment Broccoli Forest by Mollie Katzen AND http://www.jamieoliver.com
Mixed Greens & Sweet Bell Pepper Salad
Makes 8 servings
SALAD FIXINGS................................................................. .........VINAIGRETTE
| 8 cups 4 cups 4 cups 1 cup 2 1/2 cup 1/4 cup 1-2 2 to taste |
Mixed Greens - bite sized Butter Lettuce - bite sized Romaine Lettuce - bite sized Grape Tomatoes Oranges - peeled, half wedges Red Onion - thin sliced rings Basil - slice fresh leaves Yellow Bell Peppers - sliced in rings Lemons - thinly sliced in rings Pepper - freshly ground |
1/4 cup 2 1/2 tsp 1 Tbsp 1 1/2 tsp 1/4 tsp 1/2 tsp 1/8 tsp |
Olive Oil Red Wine Vinegar Honey Red Onion Sea Salt Dry Mustard Pepper |
• Whisk dressing in food processor
• Toss dressing with first 6 salad staples. Place on individual dinner plates
• Garnish with remaining salad ingredients
• Serve immediately
Recipe adapted from: fabulousfoods.com AND a Californian restaurant visited back in 1989.
Potato
and Asparagus Salad
Makes 6 servings
SAUTE
• Heat the oil in a large skillet and sauté the bell pepper over medium heat until it’s just crisp – tender, 3 minutes.
• Add the garlic and cook 1 minutes
• Remove the bell pepper and as much of the garlic as you can.
• Set aside in a small bowl.
| 1 Tbsp 1 1 |
Coconut Oil Red Bell Pepper - seeded and cut into 2“ sticks Garlic Clove - freshly minced |
COOK OTHER VEGETABLES
• Wipe out the skillet, add ½ cup water and the asparagus, and simmer until it’s crisp- tender, about 3 minutes.
• Meanwhile cook the potates separately in boiling salted water until tender, 5 – 7 minutes.
• Drain and cool the potatoes slightly.
| 1 lb 2 lbs |
Asparagus - fresh, break off & discard tough part of stems, cut into 2' pieces Potatoes, peeled, cut into 2" sticks |
ADD DRESSING, CHILL & SERVE
• Combine the yogurt, mayonnaise, parsley, salt and white pepper in a small bowl.
• Combine the potatoes, asparagus, bell pepper, and scallions in a salad bowl.
• Blend in the yogurt mixture.
• Cover and chill until needed.
•Let stand at room temperature 10 -15 minutes before serving.
| 1/3 cup 2 Tbsp few sprigs 1/4 tsp To taste 4 |
Plain Yogurt - nonfat Mayonnaise Parsley Sea Salt Pepper - freshly ground Scallions - cut diagonally into 2" pieces |
Recipe courtesy of: Superfods For Life by Dolores Riccio
Roasted Pear Salad
Makes 8 servings
ROAST PEARS 2 DAYS AHEAD!
• Cover & refrigerate pears & vinaigrette separately for up to 2 days.
• Let pears come to room temperature to serve.
• They are so good...and a great conversational piece when entertaining.
• Peel & halve pears; core, if desired. Place, cut side up, in 13" x 9" glass baking dish.
• In small bowl, whisk together coconut butter, sugar & lemon juice; brush all over pears.
• Roast in 4250F oven, basting once, until caramelized and tender - approx. 40 minutes.
• Let cool in pan. Transfer 1 tsp of the pan juices to small glass measure for vinaigrette.
| 6 small 1/4 cup 2 Tbsp 2 Tbsp |
Pears - ripe Coconut Oil - melted Brown Sugar - organic Lemon Juice |
PEAR VINAIGRETTE
• Add vinegar, oil, shallots, salt & pepper to reserved pan juices in glass measure.
| 1/4 cup 3 Tbsp 1 Tbsp Pinch Pinch |
Pear or Cider Vinegar Olive Oil Shallots - minced Sea salt Pepper |
BUILD SALAD
• In large bowl, toss together salad greens, radicchio & vinaigrette; divide among plates.
• Slice pear halves into quarters if desired; adorn salads. Sprinkle with almonds.
| 8 cups 4 cups 1/2 cup |
Mixed Salad Greens - torn Radicchio or Butter Lettuce - torn Almonds - roasted, coarsely chopped |
Recipe courtesy of: The Canadian Living Test Kitchen
Salmon,
Peas and Pasta Salad
Makes 4 servings
DRESSING
• Whisk together the yogurt, mayonnaise, mustard and pepper in a salad bowl.
• Stir in the capers and dill.
| 1 cup 1/4 cup 1/2 tsp 1 Tbsp 1 Tbsp 1 Tbsp |
Yogurt - nonfat Mayonaise White Pepper Dijon Mustard Capers - drained Dill - chopped fresh (or ½ tsp dried) |
COOK & COMBINE
• Cook and drain the pasta; rinse until cool. Stir into the dressing.
• Cook the peas in water to cover in a small saucepan until crisp-tender, about 3 minutes
• Drain, cool and stir into the pasta mixture..
• Boil eggs & cool. Peel off shells & slice. Regrigerate until ready to use for garnish.
| 1 cup 1 ½ cup 4 |
Pasta shells, small Green Peas, fresh shelled or frozen Eggs - optional garnish |
COMBINE, CHILL & SERVE
• Drain the salmon and break it into small chunks.
• Stir the salmon, celery and red onion into the salad, cover, and chill until ready to serve.
• Arrange butter lettuce on 4 plates and divide the pasta salad among them.
• If desired, garnish with slices of hard-cooked egg.
| 15 oz 2 1/4 cup 8 leaves |
Salmon - canned or freshly baked Celery - inner stalks Red Onion - finely chopped Butter Lettuce |
Recipe courtesy of: Superfods For Life by Dolores Riccio
Spinach
and Raspberry Salad
Makes 4 servings
COMBINE GREENS
• Combine greens in a salad bowl, cover and chill.
| 4 cups 4 cups |
Spinach (young tender) - stems discarded, tear into bite sized pieces Leaf Lettuce - bite sized pieces |
TOSS DRESSING, GARNISH & SERVE
• Just before serving toss with oil, vinegar to taste, and pepper. Sprinkle with raspberries and serve.
| 1/4 cup 2 Tbsp 1/8 tsp 1 cup |
Olive Oil Raspberry Vinegar White Pepper Raspberries - fresh |
Recipe courtesy of: Superfods For Life by Dolores Riccio
Strawberry,
Orange, Chicken and Organic Greens
Makes 4 servings
PREPARE & CHILL
• Combine greens in a salad bowl, cover and chill.
• Finely shred carrots. Cover and chill.
| 4 cups 4 cups 2 whole |
Organic Greens Romaine Lettuce Carrots - shredded finely |
COOK & COOL
• Slighlty toast almonds in the oven for 5 minutes at 300° F. Set aside to cool.
• Grill chicken. Slice thinly.
| 12 oz 1/2 cup |
Chicken Breast - grilled, sliced thinly Almond Slivered - toasted lightly |
BUILD SALAD
• Just before serving toss greens with dressing to taste.
• Sprinkle carrots,
strawberries, oranges, chicken and serve.
• Top with slivered
almonds.
| To taste 3 cups 3 small |
Annies Natural Papaya Poppyseed Dressing Strawberries - sliced thinly Oranges - chopped finely |
 |
Recipe courtesy of: The Copper Room at The Harrison Hotel
Summer Squash Salad
• This is a lovely way to prepare summer squash or zucchini - thinly sliced, marinated briefly with mint in olive oil and lemon juice, tossed with toasted pine nuts, and served with shaved Parmesan.
• Makes 4 servings
TOAST & SLICE
• Toast raw pine nuts in a small skillet on medium high heat. Stir gently as the pine nuts start to brown.
• When slightly browned, remove from heat and let cool.
• Slice the squash into paper-thin slices using a mandoline or other slicer.
• Stack the mint leaves, roll them together lengthwise and slice crosswise to make very thin slivers.
| 4 small (1 lb.) 1/4 cup (1 oz.) |
zucchini...or mixed yellow & green summer squash Pine nuts - toasted |
MAKE DRESSING
• Combine the oil and lemon juice in a small bowl and whisk together.
• Whisk in the salt and pepper.
| 3 Tbsp 1 Tbsp 1/4 tsp To taste |
Extra virgin olive oil Lemon juice - freshly squeezed Sea salt - fine Pepper |
TOSS, LET STAND & GARNISH
• Pour this dressing over all other contents in another bowl.
• Let mixture stand for at least 10 minutes to soften the squash and develop the flavors.
• In serving dish or on four individual salad plates, garnish with shavings of cheese made with a vegetable peeler and a few sprigs of fresh mint.
| 1/3 cup For shavings For garnish |
Mint leaves - loosely packed Cheese - Grana Padano, Parmesan or Asagio Mint sprigs - fresh |
Recipe courtesy of: www.elise.com
