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Salads

Arugula Tomato Salad

From LowFatLifestyle.com

Servings: 8

This salad will go with anything – fish, turkey, chicken, pork or beef.
1 pound tomatoes, chopped into chunks
2 Tbsp. virgin olive oil
1 small clove garlic, minced
1/2 tsp. salt
Fresh ground black pepper
2 ounces Parmesan cheese, shaved
1 Tbsp. balsamic vinegar
1 cup arugula, chopped

In a bowl, whisk oil, vinegar, garlic and ground black pepper to taste.
Pour mixture over tomatoes and toss to coat.
Set aside 5 minutes to let flavors blend.
Add arugula and shaved Parmesan; toss to combine.
Serve immediately.
Per Serving: 30 Calories 4g Fat (58.3% calories from fat) 3g Protein 3g Carbohydrate 1g Dietary Fiber 6mg Cholesterol 271mg Sodium

Asparagus Vinaigrette

From LowFatLifestyle.com

Servings: 8

Wonderful served with your favorite grilled entree.
2 pounds fresh asparagus, trimmed
3 Tbsp. olive oil
2 Tbsp. lemon juice
2 tsp. Dijon-style mustard
1/2 tsp. ground black pepper
1/4 tsp. salt
4 Tbsp. toasted bread crumbs
1 cup cherry tomatoes, halved

Steam asparagus spears until tender; drain and place on serving platter.
In small jar with tight-fitting lid, shake together the oil, lemon juice, mustard, pepper and salt.
When ready to serve (can be served warm or at room temperature), pour vinaigrette evenly over asparagus, sprinkle with bread crumbs and garnish with cherry tomato halves.
Per Serving: 91 Calories; 5g Fat (49.7% calories from fat); 1g Saturated Fat; 3g Protein; 9g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 186mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Spinach Salad

1 lb. fresh spinach, washed and stems removed
1/2 cup chopped walnuts
3/4 cup dried cranberries

Dressing:
2/3 cup extra virgin olive oil
1/2 cup balsamic vinegar
1 clove of minced garlic
3/4 tsp. sea salt
1/2 tsp. coarsely ground pepper

Sometimes I add some shredded mozzarella or feta for a special treat.

Kale Salad with Tahini Dressing

Makes 3-4 servings. Save leftovers for a second meal.

1 bunch of organic kale*
1 sliced pear
¼ cup of chopped walnuts
¼ cup of raisins
handful of sprouts

Dressing:
¼ cup of tahini -aka sesame seed butter
¼ cup of olive oil
2 Tbsp. of nama shoyu or soy sauce or tamari
1 Tbsp. lemon juice
1 clove of garlic, minced

Wash & dry kale & break into bite sized pieces. Whisk dressing ingredients together & pour over kale. Massage dressing into kale with your hands. Add sliced pear, chopped walnuts & top with sprouts.

*bunches can vary a lot in size, so put only as much dressing as needed.

Chickpea Salad

Chickpeas, cooked
Kalamata olives
Sun dried tomatoes
Grape tomatoes (if you have them)
Red onion
Feta cheese
Olive oil
Lemon juice
Salt and pepper

South-Western Bean Salad – The Essential Vegetarian Cookbook

Preparation time: 20 minutes
Total cooking time: 50 minutes
Serves 4 – 6

1 cup (220 g/7 oz) dried black beans
1 cup (200 g/6 1/2 oz) white cannellini beans
1 medium red (Spanish) onion
1 medium red pepper (capsicum)
270 g (8 2/3 oz) canned corn kernels, drained
3 Tbsp. chopped fresh coriander
1 clove garlic, crushed
1/2 tsp. ground cumin
1/2 tsp. French mustard
2 Tbsp. red wine vinegar
1/4 cup (60 ml/2 fl oz) olive oil
salt and pepper

1.  Soak the beans in separate bowls in cold water overnight.  Drain the beans;  place them in separate pans and cover with water.  Bring both pans of water to a boil,  reduce heat and simmer for 45 minutes or until tender.  Drain, rinse and allow to cool.

2.  Chop the onion and red pepper.  Place in a bowl and add the beans, corn and coriander.  Stir until well combined.

3.  Combine the garlic, cumin, mustard and vinegar in a small jug;  gradually whisk in the oil.  Season lightly with salt and pepper.  Pour over the bean mixture and toss lightly to combine.

NOTE:  South-Western Bean Salad can be made up to a day in advance.  It is a great dish to serve at a barbeque or take on a picnic, as it can be made ahead of time and will carry well.  Black beans are also known as turtle beans and are available at good delicatessens.  They are not to be confused with Chinese black beans.


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