salad book

7/31/2019 Salad Book

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able o ContentsIntroduction 6Mediterranean Salads 9

Greek Shrimp Salad 10Mediterranean Barley Rice Salad 11

abouli – Te Queen o Lebanese Salads 12Moroccan Carrot Salad 13Bulgur Salad 14Mediterranean Grilled Chopped Vegetable Salad 15

Creamy Salads 17Potato Salad with Red Radishes, Green Onions and Champignon Mushrooms 18

Egg Salad 19Pok-a-Dot Coleslaw 20Creamy Cucumber Salad 21

Waldor Salad 22Sweet Potato Salad with Orange and Lime 23Potato Salad 24

Apple-Celery-Raisin Salad 25Hot Salads 27

Roasted Caliornia Salad 28Grilled Asparagus Salad 29

Warm Chickpea, Pumpkin, and Spinach Salad 30Scrambled Eggs Salad 31

Warm Potatoes, Shallots, Beets, and Endive Salad 32Roasted Vegetable Salad 33

Warm andoori Chicken Salad 34Barbecue Veggie Salad 35Leay Greens & Bacon 36

Mixed Vegetables 37 omato Chevre Salad 38Fresh Garden Salad 39Garlic Pepper Salad 40Palm, Pepper, omato, Artichoke and Olive Salad 41Chopped Cucumber and Pepper Salad 42

Anything Goes Sprouted Salad 43Surprise Salad 44Sauerkraut Salad 45

omato and Cucumber Salad 46 Asparagus, Roasted Red Pepper and Arugula Salad 47Calico Salad 48Mixed Veggies with Lemon Dressing 49Post’s Lettuce-less Salad 50

Oriental Salads 51 Asian Stir-ry Salad with Curry Lentils 52 eriyaki Ginger Mushrooms 53



Tai Chicken Salad 54Chinese Spinach Salad 55Bokin’ Awesome Salad 56

Quinoa Salads 57Quinoa Salad with Apples and Almonds 58Quinoa, Black Bean, and Corn Salad 59Black Quinoa Salad with Salmon 60

Quinoa Mango Salad 61Chickpea Quinoa Salad 62 Warm Quinoa Salad 63Kale Quinoa Salad 64In-the-Fridge Salad 65

Salads With Avocado 67 Avocado, Cucumber, Mango, & Sultanas Salad 68Biltong Salad 69

JJ Salad 70Grape omato and Avocado Salad 71Guacamole Salad 72

Avocado, Hearts o Palm, and Red Onion Salad 73

Early Summer Salad 74Bean Salads 75

wo Bean and Rice Salad 76Italian White Bean and Artichoke Salad 77Chickpea Salad 78Fennel, Pepper, and Garbanzo Bean Salad 79Black Bean and Cottage Cheese Salad 80Green Bean Salad with Mint 81Chickpea Salad 82Chop-Chop Salad 83Red, White and Black Bean Salad 84

Broccoli Salads 85Broccoli Cauliower oss 86Broccoli Salad 87Fresh Broccoli Salad with Raisins 88Broccoli and Pea Salad 89Broccoli-omato Salad 90Nutty Broccoli Slaw 91

Salads With Fruit 93Curried Banana Salad 94Green Apple Salad 95Banana Delight Salad 96Berry Salad 97

Strawberry Balsamic Avocado Salad 98Pear Salad 99Fresh Fruit and Nut Salad 100Cucumber Mango Salad 101Bacon, Rice, and Mango Salad 102Fresh Fruit Spinach Salad with Seasoned Ground urkey 103

Salads with Meat 105New York Strip Steak and Romaine Salad 106Gloria’s Cool, Crisp, Yummy Salad 107Mincemeat Salad 108Club Sandwich Salad 109



Layered BL Salad 110Pea Salad with Bacon 111

Salads with Nuts 113Salad with Chia Seeds and Crushed Walnuts 114Sue’s Waldor Salad or One 115Beetroot Salad 116Baby Arugula and Walnut Salad 117

Carrot Ribbons with Cashews 118Spinach Salads 119Spinach and Chicken Salad 120Popeye the Sailor Quiche 121Parmesan Spinach Salad 122Lona’s Healthy Spinach Salad 123Veggie Salad 124Eagle Salad 125Spinach and Avocado Salad 126Baby Spinach and Sun-Dried omatoes Salad 127

Salad Dressings 129Garlic Dressing 130

Rosemary Lemon Vinaigrette 130Basic asty Vinaigrette Recipe 131Club Sandwich Salad Dressing 131Sun-Dried omato Vinaigrette 132Lemon Balsamic Vinaigrette 132Lemon Vinaigrette 133Pesto Dressing 133Garlic Vinaigrette 134

White Balsamic & Dijon Mustard Vinaigrette 134Basic No-Fat Vinaigrette 135Mustard Vinaigrette 135

White Wine Marinade 136Citrus Vinaigrette 136Pear Dressing 137Easy Low-Fat Blue Cheese Dressing 137Olive Oil & Lemon Juice Dressing 137Peanut Butter Dressing 138Geary’s Healthy-Fat Blend Balsamic Vinaigrette Dressing 138Stevia & Rice Wine Vinegar Dressing 139Red Wine Vinegar & Honey Dressing 139Coriander Vinaigrette 140Olive Oil & Lemon Juice Dressing 140Vinegar, Olive Oil, and Herbs 140

Fish Sauce Dressing 141Eva’s Tousand Island Dressing 141

amari Olive Oil Sauce 141Honey Mustard Dressing 142Calico Dressing 142Isabel’s Homemade Mayonnaise 143

So…just who is Isabel De Los Rios? 145



Introduction

Tis guide includes some antastic salad recipes, submitted by our very own Diet Solutioncustomers. All recipes have been thoroughly reviewed and approved by me to ensure thateach one ollows all Diet Solution requirements.

Because the Diet Solution does promote the inclusion o many ruits and vegetables into your daily meal plans, it is essential to keep your salads new, un and interesting. Eatingthe same oods, especially salad, again and again leads to boredom and abandonment. oprevent this rom happening, I highly encourage you to try at least one new recipe per week that suits your meal plan. Also, be adventurous and try some oods that you have never triedbeore.

Also, remember that allowable ood servings and portion sizes dier or each person, de-pending on metabolic type and the number o calories required daily. Please adjust recipeportions to suit your meal plan, as instructed in the Chapter on Daily Meal Planning, ac-cording to the Allowable Servings Guide and the Food Choices charts. For example, i youare a Carb ype allowed our 1-oz servings o protein or dinner and a salad recipe calls or6 oz o chicken (or doesn’t speciy a portion size), eat only 4 oz o chicken with your meal.

Remember, resh ood is best, and the more whole and natural the ood you eat, the health-ier you will be—and the better you will eel. Enjoy your yummy salad!

With all o the recipes presented here (and with any other recipe you may choose to use),adhere to all the principles taught in the manual. Here are a ew points to remember andconsider or each recipe:



Mediterranean Salads



Ingredients

Greek Shrimp Salad

Instructions

Cook shrimp by grilling or boiling.I grilling, thread shrimp onto metal skewers or bambooones that have been soaked in water or 15 minutes. Brushboth sides with oil and season with sea salt and pepper. Grillshrimp until ully cooked, about 2 minutes per side.

Meanwhile, mix in a medium bowl the tomatoes, cucumberscheese, olives, oregano, 2 tablespoons o the olive oil and 2 tea-spoons o the vinegar. Add shrimp to bowl. Lightly toss ingre-

dients to coat. Set aside. (Can be made an hour or so ahead.) When ready to serve, drizzle remaining oil, 2 teaspoons o vinegar, as well as a generous sprinkling o sea salt and pepperover spinach or lettuce in a large bowl. oss to coat. Dividegreens among 4 large plates. op with a portion o the shrimpmixture.

1 pound raw shrimp, peeled

Sea Salt and pepper

2 medium tomatoes, chopped

1 chopped cucumber

1/2 cup crumbled eta cheese(may substitute resh shaved

parmesan)

1/2 - 1 cup pitted Kalamata orother black olives

1 teaspoon dried oregano

1/4 cup olive oil

4 teaspoons red wine vinegar

Baby spinach leaves, spring

mix or romaine lettuce (one ormore 10 oz bags)

Submitted By: Dianne Lambart - Clinton ownship, Michigan



Ingredients

Page 1

Mediterranean Barley Rice Salad

Instructions

In saucepan o boiling salted water, cook barley until tender,

about 20 minutes. Drain and rinse under cold water, drain well. Let stand or 10 minutes to dry. ranser to large bowl.

Meanwhile, in separate saucepan, bring 1 1/2 cups (375ml)salted water to boil. Add rice, cover, reduce heat and simmeruntil tender and no liquid remains, about 15 minutes. Letstand or 5 minutes. Add to barley mixture, let cool.

Cut tomatoes in hal, add to barley mixture. Cut onion, redpepper and cucumber into 1-inch (2.5cm) chunks, add to bar-

ley, tossing to combine.

Pour dressing over salad and toss to coat. Rerigerate or 30minutes, or up to 24 hours.

1 cup (250ml) pearl barleyrinsed

1 cup (250ml) basamati ricerinsed

3 cups (750ml) cherry toma-toes

Hal large red onion1 sweet red pepper

1 English cucumber

4 cups (1L) baby spinachcoarsely chopped

1 pkg (200g) eta cheesecrumbled

Recipe courtesy o Canadian Living Magazine

Submitted By: ammy K. – Calgary, Alberta, Canada



Ingredients

abouli – Te Queen o Lebanese Salads

Instructions

Wash the parsley well, drain, and shake out excess moisture.

Soak bulgur in boiling water in a large bowl or 2 minutes

Drain well. Set aside to cool while preparing other ingredi-ents.

Remove stems rom parsley and discard. Chop parsley veryfne (3 bunches should yield about 5 cups). Add to bulgur.

Add onions, mint, tomatoes, salt, pepper, lemon juice and oil(I not serving immediately, do not add tomatoes and onionsuntil just beore serving.) oss well.

Serve with Romaine lettuce leaves. ear leaves into bite-sizedpieces and use to scoop up salad or eating.

3 large bunches o parsley

1/3 cup o bulgur

2 cups o boiling water

4 green onions with green tops,diced small

¼ cup o resh mint, fnely

chopped (or 2 tablespoons dry)

2 large tomatoes, diced small

½ teaspoon o sea salt

¼ teaspoon o reshly groundpepper

1/3 cup o lemon juice (or totaste)

¼ cup o extra virgin olive oil

Romaine lettuce leaves, toserve

Submitted By: Penny – Ottawa, Ontario, Canada



Ingredients

Page 1

Moroccan Carrot Salad

Instructions

Cut carrots into round pieces.

Boil carrots with some salt; then drain them.

Add olives, olive oil, parsley, a bit o cumin, lemon juice andrasped resh garlic to the carrots. Mix; heat mixture or awhile while stirring.

Let the carrots cool.

Serve immediately, or rerigerate or a ew hours beore serv-ing.

Carrots

Green or dark reddish olives

Fresh parsley

Olive oil

Cumin

Lemon juice

Salt

Fresh garlic

Submitted By: Nezha Haou



Ingredients

Bulgur Salad

InstructionsCombine orange juice and 1 cup water in a medium saucepan

Bring to a boil over high heat. Reduce to low and stir in bul-gur. Simmer, covered until bulgur has absorbed all o the liq-uid-15 to 20 minutes.

Meanwhile, place cranberries, celery, cucumber, red onionsand nuts in a large bowl.

Add cooked bulgur, parsley, mint, olive oil, lemon juice, lemonzest, salt, and pepper.

Mix well. Cover and rerigerate at least 2 hours beore serving

1 cup o resh-squeezed

orange juice

1 cup o bulgur

½ cup o dried cranberries,chopped

½ cup o celery, diced

½ cup o English cucumber,peeled and diced

¼ cup o red onion, minced

¼ cup o chopped walnuts

1/3 cup o resh parsley,chopped

2 tablespoons o resh mint

leaves, chopped

1 tablespoon o olive oil

1 tablespoon o reshly squeezed lemon juice

1 teaspoon o grated lemonzest

¼ teaspoon o salt

1/8 teaspoon o reshly groundblack pepper

Submitted By: Betty Clarke



Ingredients

Page 1

Mediterranean Grilled Chopped Vegetable Salad

InstructionsCut the eggplant, zucchini and squash diagonally into slices1/2 inch thick. rim the ennel and cut crosswise into slices1/2 inch thick. Peel the onion and cut crosswise into slices 1/2inch thick. rim the asparagus.

With 1/2 cup o the olive oil, coat all the vegetables. Season with salt and pepper. Set the vegetables aside.

Build a fre in a charcoal grill, or preheat a gas grill, or indi-rect-heat cooking.

Meanwhile, bring a large pot o salted water to a boil and flla mixing bowl with ice and water. Add the green beans to theboiling water and, as soon as it returns to the boil and thebeans are bright green, use a wire skimmer or slotted spoon totranser them to the ice water. Add the baby carrots and boiluntil tender-crisp, 2 to 3 minutes; transer to the ice water.Drain the vegetables and set aside.

When the fre is hot, place the vegetables on the cooking gridnot directly above the heat. Cook, turning as necessary to pre- vent scorching, until are nicely browned and tender-crisp, 5 to7 minutes total cooking time. As they are done, transer the vegetables to a platter and leave to cool.

Cut the grilled vegetables into 1/2-inch pieces. Cut the car-rots and green beans on the bias into 1/4-inch pieces.

1 medium eggplant

1 medium zucchini

1 medium yellow squash

1 medium ennel bulb

1 small red onion

8 asparagus spears

¾ cup o extra-virgin olive oil

Sea Salt

Freshly ground black pepper

Water

30 green beans, trimmed

10 baby carrots, trimmed

½ cup o Kalamata olives, pit-ted and halved

1 cup o mixed baby lettuces

½ cup o crumbled raw etacheese, plus ¼ pound block(optional)

3 tablespoons o lemon juice

3 tablespoons o sherry vinegar½ cup o Sun-Dried omatoVinaigrette (see Dressings)

¼ cup o chopped resh parsleyleaves

Submitted By: Angela McDaniel - Kennedy Saskatchewan Canada



Creamy Salads



Ingredients

Potato Salad with Red Radishes, Green Onionsand Champignon Mushrooms

InstructionsBoil potatoes with their peel on until they are done (so youcan easily slide a ork in them). ake them out o the waterand let them cool. When they are cool enough to touch, peelthem and roughly chop them in cubes about 1” size. I you’reusing baby potatoes, no need to peel them, just chop theminto halves or quarters.

Chop radishes and mushrooms in slices and add them in with

the potatoes. Make sure the potatoes have cooled completelyby the time you start adding in the rest o the ingredients.

Chop the green onions including the green part and add themto the mix.

Add equal parts mayo and yogurt, salt and pepper to taste andtoss everything together until mixed.

It can be served immediately or rerigerated or later use or

even the next day. Good on its own, also great with meatsdone on the barbecue.

For a lighter version on hot summer days, it can be done with yogurt or kefr only, without the mayonnaise. Just double thequantity o the yogurt or kefr.

Potatoes

Approx. equal parts red rad-ishes and mushrooms

Green onions

Lettuce (the crunchier sort,the better)

Plain yogurt or kefr with livecultures

Isabel’s Homemade Mayon-naise (see Dressings section)

Salt and pepper

*For this salad, there is no set

quantity o ingredients. Youcan use more or less o eachingredient, depending on yourmood, taste, or what is avail-able. However, potato is themain ingredient so it shoulddominate while the rest are just complementing and a- voring the salad.

Submitted By: Sorana - Canada



Ingredients

Page 1

Egg Salad

InstructionsFinely chop the hard-boiled eggs.

Mix in the rest o the ingredients.

Add more salt and mustard as needed.

Enjoy!

5 organic hard-boiled eggs

2 cups o cottage cheese

1 tablespoon o fnely dicedonion

½ cup o plain Greek Yogurt

3 dashes o sea salt

2 tablespoons o mustard

Submitted By: Kara – Marshall, Michigan



Ingredients

Instructions

Cut cabbage in hal and shred only one hal. Put other halback in rerigerator.

Chop the sweet red pepper into ½ -inch pieces.

Drain the crushed pineapple and save the juice, some to beused in dressing.

In a bowl, toss the shredded cabbage, chopped red pepper, anddrained crushed pineapple. Add the caraway seed.

Blend mayonnaise, yogurt, and one tablespoon o the pine-apple juice. Add to the cabbage mixture, and mix well.

Cover and rerigerate or at least 30 minutes.

Makes 4-6 servings.

1 large head o cabbage

1 large sweet red pepper

1 tablespoon o whole caraway seed

8 oz can o crushed pineapplein pineapple juice

¼ cup o Isabel’s HomemadeMayonnaise (see Dressingssection)

¼ cup o plain yogurt

Pok-a-Dot Coleslaw

Submitted By: Victoria – Fairbanks, Alaska



Ingredients

Page 2

Creamy Cucumber Salad

Instructions

Stir together yogurt and vinegar in a medium bowl adjustingamounts to desired thickness and taste. Add sliced cucum-ber, stirring to coat. I too tangy, add a little Stevia to balanceavor. Season with salt and pepper. Chill beore serving i there’s time.

Tis basic recipe can be changed up to use what’s in the house:plain or Greek yogurt; avored vinegars; throw in thinly slicedred onion, celery, ennel, red or green pepper; add herbs suchas basil or mint, resh or dried.

1 cucumber, peeled and thinlysliced

½ cup o plain yogurt

3 tablespoons o red wine vin-egar

Stevia (optional)

Sea Salt and reshly groundpepper, to taste

Submitted By: Sarah Struck – Phoenix, Arizona



Ingredients

Instructions

Mix all ingredients together and enjoy. Add mayonnaise or yogurt as dressing. Mix, and enjoy!

½ cup seedless green or purplegrapes-washed

1 apple (your choice)-coredand chopped-I leave the skinon

¼ cup walnuts

I stalk celery-choppedSea salt and pepper to taste

1 teaspoon o lemon juice-tohelp apple rom turning brown

Isabel’s Homemade Mayon-naise (see Dressings section),or Greek yogurt

Waldor Salad

Submitted By: Karen - Luling, Louisiana



Ingredients

Page 2

Sweet Potato Salad with Orange and Lime

Instructions

Whisk ruit juices and rinds with mustard and oil.

Steam sweet potato cubes, covered, or about 7 minutes oruntil just tender. oss with dressing. Cool and add chives, saltand pepper to taste. oss well.

2 teaspoons o grated lime rind

1/4 cup o resh lime juice

2 teaspoons o grated orangerind

1/4 cup o resh orange juice

3 pounds o sweet potatoes

peeled & cut into 3/4 inchcubes

1/4 cup o resh snipped chives

1/2 cup o olive oil

2 teaspoons o Dijon mustard

Submitted By: Dianne Lambart – Clinton ownship, Michigan



Ingredients

Instructions

Combine diced eggs, pickles, chicken, apple, potatoes andcauliower in a large serving bowl. oss to mix well.

Add rozen peas, mayonnaise and salt. oss again, very care-ully.

Tis salad may be served immediately or on the next day.

Makes 6 to 8 servings.

4 hard-boiled eggs, diced

2 cups o diced pickles

2 cups o boneless roastedchicken breast, diced

1 small green apple, sliced anddiced

2 small boiled potatoes, diced

¼ steamed cauliower head,diced

2 cups o rozen peas

4 tablespoons o Isabel’sHomemade Mayonnaise (seeDressings section)

Salt, to taste

Potato Salad

Submitted By: Sofa Pesin – San Francisco Bay Area, Caliornia



Ingredients

Page 2

Apple-Celery-Raisin Salad

Instructions

Cut apple and celery stalk into small pieces.

Combine apple, celery, and raisins in a bowl. Stir in mayon-naise to make the mixture the desired consistency.

1 apple

1 stalk o celery

1 cup o raisins

Isabel’s Homemade Mayon-naise (see Dressings section)

Submitted By: Corinda Laberee



Hot Salads



Ingredients

InstructionsPreheat oven to 400º. Prepare veggies.

Prepare seasoning or veggies. Coat veggies in seasoning, andloosely cover with oil on a cookie sheet. Roast or 40 minutes urn once.

While veggies roast, prepare Rosemary Lemon Vinaigrette(reer to recipe in the Dressing section).

Prepare strawberries, mango, avocado, and walnuts.

Wash and prepare lettuce.

Create your Roasted Caliornia Salad! Place lettuce in a largeserving bowl. Pile the roasted veggies atop lettuce in the mid-dle o your most beautiul serving dish. Add ruit, avocadonuts along the sides o the dish.

1 red pepper, cut into spears(or bite-sized pieces)

1 orange pepper, cut into spears

8 asparagus spears, cut into 2inch pieces

1/2 medium squash, sliced at

an angle about 1/4” thick 1/2 medium zucchini, sliced atangle about 1/4” thick

1 cup o sliced baby portabellas(including the stems)

1 small red onion, sliced into 8sections (omit i desired)

1 teaspoon o salt

1 teaspoon o black pepper

2 cloves o garlic, fnely chopped

1 teaspoon o rosemary

2 tablespoons o coconut oil

1 cup strawberries, quartered

1 mango, sliced into ¼” sec-tions

1 avocado, sliced into ¼” sec-tions

1 cup walnut halves

1 head o red romaine lettuce,mesclun, mixed greens, etc.

Roasted Caliornia Salad

Submitted By: Emily Peterson - Saint Louis, Missouri



Ingredients

Page 2

Grilled Asparagus Salad

InstructionsPreheat oven to 350º.

Combine olive oil and lemon juice.

Coat asparagus spears with olive oil/lemon mixture reservingexcess mixture or dressing. Place on cookie sheet and placein oven or approximately 15 minutes. Can grill them i youdesire.

In a large bowl, combine spinach, parmesan cheese, onions,almond slivers and cherry tomatoes.

Cut asparagus into bite sized pieces and add to bowl along with extra olive oil mixture or dressing. oss and serve.

1/4 cup o olive oil

1/8 cup o lemon juice

12 resh asparagus spears

6 cups o resh spinach leaves

1/8 cup o grated parmesancheese

¼ - ½ red onion, thinly sliced

½ - 1 oz raw almond slivers

8-10 cherry tomatoes, halved

Submitted By: Vicki Flanagan - Springfeld, Missouri



Ingredients

Instructions

Cook pumpkin (peeled and cut into ¾” pieces) in microwaveor about 6-7 minutes or until just tender. Drain.

Heat 1-2 tablespoons o extra virgin olive oil in a large ryingpan over medium heat. Add red onion and garlic and cookor 3-4 minutes or until onion is sot. Add English spinachground nutmeg and cayenne pepper, and stir. Add pumpkinand juice o orange and cook, stirring occasionally, or 2-3minutes. Stir in chickpeas and cheese o choice.

Serve. Enjoy

3 cups o pumpkin (peeled andcut into ¾” pieces)

1-2 tablespoons o extra virginolive oil

1 red onion, thinly sliced

1 clove garlic, chopped

1 bunch o English spinach,trimmed

¼ teaspoon o ground nutmeg

¼ teaspoon o cayenne pepper

1 orange, or juice

14 oz. can o chickpeas, rinsed

½ cup o eta cheese, crumbled;

or shaved parmesan, or shaved jarlsburg

mesclun, mixed greens, etc.

Warm Chickpea, Pumpkin, and Spinach Salad

Submitted By: Annie Lineker



Ingredients

Page 3

Scrambled Eggs Salad

Instructions

Heat butter in a rying pan over medium heat. Ater butter

is melted, add mushrooms and sauté until golden brown (5minutes). Remove rom heat. Beat the eggs and whisk themin a bowl. Add salt, pepper and garlic powder. Pour eggs overthe mushrooms and put back to heat. Stir the eggs requently till set.

Make a bed o salad on your plate with the salad mix, dicedpeppers, celery and tomatoes (dressing optional). Place scram-bled eggs in the middle o the salad bed and season with dried

parsley.Enjoy!

3 large organic eggs

2 cups o diced mushrooms

1 tablespoon o butter

1/2 teaspoon o ground blackpepper

1/2 teaspoon o garlic powder

1/2 teaspoon o Celtic Sea Salt

1/2 teaspoon o dried parsley

1/2 cup o fnely diced celery

1/2 cup o fnely diced yellowpepper

1/2 cup o fnely diced redpepper

1/2 cup o chopped cherry to-matoes

8 cups o crispy salad mix

Submitted By: Judit - Hungary



Ingredients

InstructionsSlice potatoes, and put in a bowl with vinegar and olive oilsalt and pepper, and chopped shallots.

Add beets and endive to the mix.

Serve with poached chicken, or by itsel.

Cooked and still warm (nothot) potatoes

Shallots, chopped

Red beets – cooked, cold, sliced

Endive, cut in ½” laces

Vinegar

Olive oil

Salt and pepper, to taste

*Amounts o each ingredient will vary depending on desiredportions.

Warm Potatoes, Shallots, Beets, and Endive Salad

Submitted By: Sarah Hougenvv



Ingredients

Page 3

Roasted Vegetable Salad

Instructions

Preheat oven to 400º.

Prepare vegetables and spread on a baking sheet. Drizzle withsalt, pepper, and two tablespoons o olive oil.

Roast ten minutes or until tomato skins split and mushroomsare browned.

Whisk together remaining ingredients and pour over hotroasted vegetables. Serve, and enjoy!

2 cups o asparagus, cut into 2”pieces

2 cups o button mushroomsor small portabella mushrooms

12 cherry tomatoes


6 tablespoons o olive oil, divided

3 tablespoons o red wine vin-egar

2 tablespoons o minced shal-lots

1-2 tablespoons o preparedhorseradish

1 tablespoon o honey

Submitted By: Virginia Holthus



Ingredients

Instructions

Dice chicken & cook in coconut oil. owards end o cookingadd the paste or spice powder. urn o heat & mix through yogurt. Add salt/pepper to taste.

Arrange salad leaves on serving platter or split between 4bowls.

Dice all vegetables & spread over leaves.

Mix chicken yogurt into salad and sprinkle with nuts.

Can also be served cold in summer – cook chicken prior &

allow to cool, and then mix with vegetables.

2 chicken breasts or thighs

1 teaspoon o olive oil

½ cup o low at plain Greek yogurt

2 teaspoons o tandoori spicemix powder or paste (or to

taste)Salt and pepper to taste

1 bag mixed lettuce leaves orbaby spinach leaves.

1 red onion

1 cucumber

1 red bell pepper

1 green bell pepper

1 tomato

2 sticks o celery

12-16 grapes

¼ cup o raw cashews or pea-nuts – chopped or whole

Warm andoori Chicken Salad

Submitted By: Lisa Carruthers – Melbourne, Victoria, Australia



Ingredients

Page 3

Barbecue Veggie Salad

Instructions o make barbecued onions, sauté one small white onion inbutter until it begins to soten. Add ½ tablespoon o barbecuesauce and continue sautéing, stirring requently until onion isthoroughly wilted.

o make salad, gently combine all ingredients and serve.

Any other vegetables can be added, to make a dish that isnever the same twice!

Tis warm salad is also yummy in toasted snackwiches, wraps,or pita breads!

¼ cup o barbecued onions

1 cup o broccoli, cut intosmall orets or slivers, lightlysteamed

½ cup o cauliower, bro-ken into tiny orets, lightlysteamed

2 tablespoons o fnely gratedcarrots

2 tablespoons o fnely gratedred cabbage

2 tablespoons o fnely grated yellow squash

1 tablespoon o Isabel’s Home-

made Mayonnaise (see Dress-ings section)

3 thin slivers o dill pickle

½ cup o lettuce, fnely shred-ded

½ cup o alala sprouts

2 slices o avocado

Submitted By: Maz Peterssen



Ingredients

InstructionsUse a 10-inch skillet to ry the bacon. Place the bacon onpaper towels to drain. Break bacon into 1-inch pieces and layaside.

Drain skillet rom bacon grease; then sauté red pepper andonion until crunchy. Add spinach, bacon, and bouillon. Cooka little longer.

While cooking the above, place brussel sprouts in a microwav-able bowl and ollow cooking directions on the package. Cookuntil done.

Add brussel sprouts to the skillet o veggies and stir. While inskillet, cut each brussel sprout in hal.

Add parmesan cheese and stir.

¼ - ½ red pepper, chopped

1 red onion, chopped

6-8 slices o bacon

1 package o baby lea spinach

1 package o rozen brusselsprouts

½ - 1 cup o parmesan cheese

Bee bouillon granules

Leay Greens & Bacon

Submitted By: Laura Bolt



Mixed Vegetables



Ingredients

omato Chevre Salad

InstructionsChop red onion. Dice tomatoes.

Put onion and tomatoes in a bowl; add the oil, vinegar, saltand pepper. Let marinade or 30 minutes.

When ready to serve, lay lettuce on a plate.

Chop basil and sprinkle it over the lettuce.

Stir the tomato mixture and spoon it out onto the lettuce.

Crumble chevre and sprinkle it over the salad.

Fresh, delicious and ready to serve

2 cups o spring lettuce

4-6 ripe tomatoes

½ red onion, fnely chopped

8-10 basil leas

2-3 oz Chevre (goat cheese)

4 oz olive oil

2 oz rice wine vinegar

Salt & pepper

Submitted By: Jeanet Lamoca



Ingredients

Page 3

Instructions

oss all vegetables together.

Add turkey or chicken, i desired.

Serve with the dressing o your choice, and enjoy.

Use vegetables rom your garden or the most delicious salad!

Fresh Garden Salad

Romaine lettuce

Green onions

Green pepper

Cucumbers

omatoes

Avocadoes

Mushrooms

Celery

Carrots

urkey breast or chickenbreast (optional)

Submitted By: im Smith



Ingredients

Garlic Pepper Salad

Instructions

Chop peppers and other ingredients (you can add or delete

whatever suits your ancy) and add to bowl. Add minced gar-lic and gently toss. Sprinkle with Sea Salt to taste and drizzle with Olive Oil. Chill or a ew hours to enhance avors.

Tis salad is always a hit and the natural avors o the peppersgarlic and other ingredients are plenty without any additionalavors added.

Serves 6 to 8 or more depending on other side dishes!

4 large peppers o assorted col-ors, diced

1 cup o celery, chopped

1 cup o carrots, chopped

1 cup o black olives, sliced

1 cup o artichoke hearts, quar-

tered

2-3 cloves o resh garlic,minced

Extra virgin olive oil

Sea salt to taste

Submitted By: Kate C. – Binghamton, NY



Ingredients

Page 4

Instructions

Mix all ingredients together, and throw it on top o some baby romaine.

op with the dressing o your choice, and enjoy!

Palm, Pepper, omato, Artichoke,and Olive Salad

1 can o Hearts o Palm,drained

1 whole roasted red pepper,sliced

1/2 jar o sun dried tomatoes,drained

1 can o quartered artichokes,drained

1 cup o green olives stued with garlic or blue cheese

1/2 cup o capers and reshchopped basil, to your liking

Romaine lettuce

Submitted By: Maryanne Dascher



Ingredients

Chopped Cucumber and Pepper Salad

Instructions

Quarter the cucumbers lengthwise. Ten cut them into ½ inch

pieces.

Core the peppers and remove the seeds. Ten cut them into ½inch wide strips.

Mix together extra virgin olive oil, vinegar, salt & pepper.

oss together cucumber and bell pepper.

Add olive oil mix and resh basil, and toss again.

Makes 2 servings.

2 seedless cucumbers

1 small yellow, orange or redbell pepper

1 tablespoon o extra virgin ol-ive oil

1 tablespoon o red wine vin-

egarPinch o salt

Freshly ground pepper

1 tablespoon o resh basil,leaves stacked, cut into shreds

Submitted By: Cameille Tomas – rincity, rinidad & obago



Ingredients

Page 4

Instructions

oss together mixed greens, dill, broccoli, cauliower, beans,peas and hemp seeds.

Combine oil, vinegar, Italian seasoning and lemon juice. Pourmixture over greens, and toss.

I you want to add some protein to this salad, it goes very well with a boneless chicken breast or a piece o grilled Pacifcsalmon.

Anything Goes Sprouted Salad

Mixed greens with lots o variety (dandelion, radicchio,arugula, baby romaine, baby spinach)

Fresh dill

Chopped broccoli and/orcauliower

Sprouted mung beans andmarrowat peas

1 tablespoon o hemp seeds

1 tablespoon o ax seed oil

2 tablespoons o apple cider vinegar

1 teaspoon o Italian season-ing

½ teaspoon o lemon juice(resh is best)

Submitted By: Michelle McClure



Ingredients

Page 4

Instructions

Mix vinegar, celery seed, and sugar – heat to dissolve sugar.Pour mixture over all ingredients. Mix well. Let stand in thererigerator overnight beore serving.

Tis recipe makes a very crunchy crisp salad!

Tis salad will keep or several days.

48 oz drained and rinsed sau-erkraut, chopped

4 ribs celery, thinly sliced

1 large or 2 med sweet on-ions (Walla Walla or Vidalia),sliced thinly

2 red peppers seeded, broiledand skin removed, and slicedthinly

2 carrots, peeled and grated

2 grated apples, leave peelon i they are resh and notbruised

1 green pepper, seeded and

sliced thinly

2 teaspoons o celery seed

¼ teaspoon o pepper

1 3/4 cup o Stevia

6 - 8 tablespoons o applecider vinegar, or whatever vin-egar you have on hand

1 cup o pecans, chopped

Sauerkraut Salad

Submitted By: Sam Sandner



Ingredients

Instructions

Combine all ingredients in a large bowl.

oss well, seasoning to taste with salt and pepper.

Chill beore serving.

5 tomatoes, diced

1 onion, fnely chopped

1 cucumber, sliced

1 green pepper, chopped

Handul o chopped basil

Handul o chopped parsley

6 cloves garlic, fnely chopped(optional)

2 tablespoons o white wine vinegar

Salt and reshly ground black pepper to taste

omato and Cucumber Salad

Submitted By: Annie Lineker



Ingredients

Page 4

Instructions

Bring a medium pot o water to a boil. Add asparagus, cook

until vibrant green and crisp tender, 1 to 1 1/2 min. Drainasparagus, immerse in ice water bath to stop the cooking pro-cess. Drain again, set aside.

o roast the pepper, heat grill to high heat. Lay pepper on thegrill, cook until well charred. Rotate the pepper a quarter turnand repeat until each side is well charred. Place the charred,hot pepper in a resealable bag. Seal and steam until cooledto room temp. (about 30 min.) Remove the skin. Gently pull

the pepper apart and remove and discard the seeds and stems. Tinly slice.

On each plate, place a bed o Baby Arugula. Layer asparaguson top. Arrange the roasted pepper on top o the asparagus.Generously drizzle with the vinaigrette to taste. Garnish witholives and red onion.

1 bunch (about 1 pound) as-paragus, trimmed

5 ounces (about 4 cups) baby arugula

1 roasted red bell pepper,thinly sliced (about 1/2 cup)

1/3 cup Kalamata olives, pit-ted and fnely chopped

1/2 small red onion, fnely chopped

White Balsamic & DijonMustard Vinaigrette (seeDressings section)

Asparagus, Roasted Red Pepper,and Arugula Salad

Submitted By: Susie Moore



Ingredients

Calico Salad

Instructions

Drain canned corn and green beans. Combine corn, green

beans, peppers, celery, onions and cucumber in a large bowl Add pimento, i desired. oss together.

Pour dressing over vegetables. oss to coat. Cover and rerig-erate overnight to marinate.

16 oz. can o shoepeg corn

14.5 oz. can o French stylegreen beans

1 cup o green pepper, diced orchopped

1 cup o red (orange or yellow)

pepper, diced or chopped1 cup o celery, diced orchopped

2 bunches o green onions,sliced thinly or chopped

1 cup o red onion (about ½ o onion), diced

1 (or less) hot house cucumber,diced

4 oz. jar o diced pimento,drained (optional)

Submitted By: Marilyn Sheldahl – Myrtle Point, Oregon



Ingredients

Page 4

InstructionsCut tomatoes in hal. Squeeze out and discard seeds and juice,then coarsely chop. Tinly slice celery diagonally. Slice pep-pers into bite size strips. Cut onion in hal then thinly slice.Place all in a large bowl, separating into rings.

Drain artichokes well, then coarsely chop. Remove peel romoranges. Slice oranges in hal crosswise, then into thick hal moons. Add both to salad with olives and ½ cup chopped

resh dill.

Squeeze ¼ cup juice rom lemon into a small bowl. Whisk Dijon, garlic, dried dillweed, basil, salt and pepper. Slowly whisk in oil.

Beore serving, drizzle lemon juice mix over vegetables andtoss. Ater dressing, the salad stands up well at room tempera-ture or several hours or in the rerigerator about hal a day.

Garnish with resh dill sprigs.

Mixed Veggies with Lemon Dressing

8 ripe plum tomatoes

6 celery stalks

3 peppers, preerably a mix o yellow, orange and red

1 small red onion

2 170-g jars o marinated

artichokes

2 oranges

1 cup o pitted kalamata olives

½ cup o coarsely choppedresh dill

1 lemon

2 teaspoons o Dijon mustard

2 large garlic cloves, minced

2 teaspoons o dried dillweed

½ teaspoon o dried basil

½ teaspoon o sea salt

reshly ground pepper

1/3 cup o olive oil

Submitted By: Connie



Ingredients

InstructionsCube all ingredients into ½ inch cubes or, preerably, smaller. Do

not use a ood processor--it must be cut by hand to work properly

Mix all ingredients together in a large bowl. Cover and place in

the rerigerator overnight. Te juices will come out o some o the

veggies and meld together or a beautiul and avorul ready-made

dressing. (No separate dressing is necessary.)

Variations: Add celery or carrot or both.Use several colors o sweet pepper to make it more eye-catching. A

handul o raw nuts can add at, or some cubed chicken or turkey

breast can add a lean protein.

Use this salad as a relish to replace more calorie rich condiments.

Letovers can also be added to soup.

Post’s Lettuce-less Salad

1 medium red onion

1 medium sweet pepper (any color)

1 large cucumber (peeled ornot)

1 medium tomato

8 oz. hard cheddar cheese(raw)

Submitted By: John and Angela Post



Oriental Salads



Ingredients

Asian Stir-ry Salad with Curry Lentils

Instructions

Put all stir-ry ingredients in the ood processor and process

until everything is well chopped.Put all dressing ingredients in the blender, and blend tillsmooth. Dress the salad, and add sesame seeds.

Bring to a boil and simmer 20 minutes: lentils, water, beebouillon cubes, bay lea, and salt.

Meanwhile, in a pan, sauté together: butter, onion, and garlic Ater that, add sea salt and curry powder to the pan.

Fry it briey, then add the lentils, stir everything together, andserve on top o the raw stir ry.

Stir-ry:

1 head broccoli

1 head bok choy

1/2 head cabbage

1 or 2 handuls carrots

1 or 2 handuls mushrooms

Dressing:

sea salt, pepper, and orientalseasoning (to taste)

the juice o one lemon

ew tablespoons olive oil

2-3 splashes nama shoyu/Braggs liquid amino

1/4 cup honey

1 piece o ginger

one clove garlic

Lentils:

1 cup lentils

2 1/2 cups water

2 bee bouillon cubes

1 bay lea 1 teaspoon salt

1/4 cup butter

1 large onion, chopped

1 clove garlic, minced

1 teaspoon sea salt

1-2 tablespoons curry powderSubmitted By: Christina Rohrer – Kyoto, Japan



Ingredients

Page 5

Instructions

Heat a wok over high heat until hot. Add coconut oil. Add 3o the spring onions and garlic and stir-ry or 1 minute. Addginger and stir-ry or 30 seconds.

Add mushrooms and stir-ry or 1 - 2 minutes until mush-rooms begin to soten. Add teriyaki sauce and stir-ry or 2

minutes or until mushrooms are glossy and just tender. op with the last spring onion, sliced diagonally.

Serve with jasmine rice and steamed greens, or as a side dish with barbecue lamb, chicken or sausages.

eriyaki Ginger Mushrooms

2 tablespoon coconut oil

4 spring onions, sliced

2 cloves o garlic, crushed

1 teaspoon resh ginger, fnely chopped

2 ½ - 3 cups small button

mushrooms

1/3 cup honey / eriyaki sauce

Submitted By: Mary Blanch



Ingredients

Tai Chicken Salad

Instructions

Dice chicken. Sauté in coconut oil with spices, ginger and gar-lic.

Make salad with remaining ingredients.

oss warm chicken over salad with almonds.

Serve with brown rice.

Lean chicken breasts or thighs

Lettuce mix

Cherry tomatoes, or other kindo tomato

Cucumber

Red or orange peppers

Red onion or shallots

Coconut Oil

Tai spices (chili, lemongrass,cumin, turmeric, etc. – or canbuy as Tai seasoning)

Garlic, ginger, sea salt

Almonds or cashews

Submitted By: Angela Lett



Ingredients

Page 5

InstructionsCombine rice, spinach, bean sprouts, celery, mushrooms, pep-pers, and green onions in a large bowl.

Add raisins and sunower seeds.

Garnish with parsley.

About 1 ½ - 2 hours beore serving, pour sauce over dressing.

Tis makes a big salad – it is a great recipe to bring to a

vpotluck!

Chinese Spinach Salad

2 cups o cooked brown rice

1 bag o spinach, washed

1 bag o bean sprouts

3-6 celery sticks, cut in smallpieces

½ cup o raisins

1 cup o resh mushrooms,sliced

1 green pepper (or ½ red and½ green, or color)

2 sprigs o parsley

½ cup o green onions

½ cup o sunower seeds

amari Olive Oil Sauce (seeDressings section)

Submitted By: J. Doiron – Saint John, New Brunswick, Canada



Ingredients

Bokin’ Awesome Salad

Instructions

Heat large skillet or wok. Pour in 1/3 o the water (to keep

rom burning the skillet). Keep adding water as neededthroughout the recipe.

Add carrots frst, stir until slightly tender. Ten add mush-rooms, peas, onions, garlic and tou. Cook till tender.

Last, add the bok choy, coconut oil (optional) and cayennepepper.

When the bok choy looks slightly wilted, turn o the stoveLet cool or a bit, then serve warm.

1 cup o bok choy

½ cup o carrots, chopped

½ cup o sweet peas

½ cup o mushrooms

¼ cup o onions

1 tablespoon o minced garlic

½ teaspoon o cayenne pepper

Pepper, to taste

2 – 3 tablespoons o coconutoil (optional)

½ cup o water

Submitted By: Katie Burkhart – Kariya, Japan



Quinoa Salads



Ingredients

Quinoa Salad with Apples and Almonds

Instructions

Rinse quinoa and bring to a boil , turn down and simmer orabout 15 minutes and water is absorbed ,u with ork andallow to cool

In a small bowl mix honey, lemon juice and salt add oil slowly

Add all o the other ingredients and dressing mix.

Enjoy

1 cup o quinoa

2 cups o water

2 tablespoons o honey


1/2 teaspoon kosher salt

3 tablespoons olive oil

1 cup peeled diced tart apple

1 cup fnely chopped celery

1/3 cup raisins

1/3 cup chopped parsley

1/2 cup coarsely chopped al-monds

Submitted By: Jeanne Molnar - Kennedy Saskatchewan Canada



Ingredients

Page 5

Instructions

Mix frst 3 ingredients plus 1/2 teaspoon salt in a small non-reactive bowl; set aside this dressing.

Bring corn cooking liquid to a boil in a small saucepan. AddQuinoa and cumin; cover and simmer until quinoa absorbsthe liquid and is tender, about 10 minutes. ranser quinoato a large non-reactive bowl; cool slightly. Ten add corn, re-maining ingredients, and dressing; toss to combine. Chill.

Makes 4 servings

Quinoa, Black Bean, and Corn Salad

2 tablespoons juice rom ½lemon

¼ cup olive oil

2 tablespoons minced cilantro(may substitute Italian season-ing)

sea salt1 cup resh or rozen corn(simmer until tender; 1/2 cupcooking liquid reserved)

½ cup quinoa, rinsed thor-oughly

¼ teaspoon cumin seeds

½ cup canned black beans,rinsed

1 medium tomato, diced small

2 tablespoon red onion,minced

Submitted By: Don Paul



Ingredients

Black Quinoa Salad with Salmon

InstructionsBoil the quinoa in a little water with the oil, salt, and cuminDrain, and set aside.

Warm the butter gently in a large rying pan. Add the garliconion, and carrot. Cut some resh coriander into the pan. Addthe drained quinoa, and mix well. Season to taste with a littlesalt, pepper, and/or ginger. Stir in the salmon akes and mix well.

Heap the mixture onto a large, salad plate, and decorate withlong and slender strips o red and orange pepper

Cool and enjoy!

1 cooked and boned salmonsteak, aked

1/2 cup o black quinoa

wo garlic cloves, fnely chopped

1 medium onion, fnely

chopped1 tablespoon o butter

1 medium carrot, grated

1 bunch o resh coriander

1/3 teaspoon o cumin

Salt

Pepper

Dry ginger

2 resh peppers: 1 red, 1 orange

Za’atar (middle-eastern blendo herbs with thyme and sesa-me seeds)

Submitted By: Debbie Gelbard - Israel



Ingredients

Page 6

Instructions

Wash quinoa and boil in water or 10 minutes, Let sit until

quinoa absorbs all the water. Flu with a ork and let it coolto room temperature.

Combine the mango, cucumber, almonds and pumpkin seedsin a salad bowl.

o make the dressing, heat Ghee in a small pan and ry withturmeric or 30 seconds, then let it cool. Add the lemon or juice. Mix in olive oil, cilantro, salt and pepper.

Add the cooled quinoa to the mango mixture, pour the dress-ing over the salad, and toss.

Quinoa Mango Salad

1 cup quinoa

2 cups water

1/4 teaspoon salt

1 mango, peeled and cubed

1/2 cup cucumber, cut in 1/2inch cubes

1/4 cup blanched almonds

2 tablespoon roasted pumpkinseeds

Dressing:

1 teaspoon Ghee (clarifedbutter)

1 teaspoon turmeric

1 lime or hal a lemon, juiced


2 tablespoons chopped reshcilantro

Salt and reshly ground black pepper

Submitted By: Nicki Go – Gabriola, British Columbia, Canada



Ingredients

Chickpea Quinoa Salad

Instructions

Mix the frst set o ingredients together in a large bowl.

Whisk together dressing ingredients. Pour mixture into thesalad, and toss well.

Serves 4 to 6

2 cups canned chickpeasdrained well in running water

2 cups cooked quinoa cooled

1/2 cup fnely chopped celery

1/2 cup fnely chopped shal-lots

1 cup diced English cucumber

1 diced (medium frm) Avo-cado

1 cup raw pumpkin seed

1/2 cup unsweetened largeakes o coconut

1/2 cup dried cranberry

1/2 teaspoon roasted cuminpowder (optional)

Dressing:

2 tablespoon apple cider vin-egar

2 tablespoon extra virgin olive

oil1/2 teaspoon Celtic salt

2 teaspoon honey (optional)

Submitted By: Molly Mammen – Mississauga, Ontario, Canada



Ingredients

Page 6

InstructionsRoast the pumpkin and sweet potato with some coconut oiluntil tender

Bring stock/water and quinoa to the boil, cover and simmeror 10-15 minutes or until the liquid is mostly absorbed. Re-move rom heat.

Flu quinoa with ork and stir through the torn spinach. Re-place the lid and leave or a ew minutes until the spinach isnicely wilted.

In a large bowl mix the quinoa and spinach with the roasted vegetables.

Pour on dressing and toss.

Lovely served warm but also nice cold.

Enjoy!!

Warm Quinoa Salad

1/2 cup quinoa

1 cup organic chicken / veg-etable stock (you can just use water though)

1/2 cup walnuts

1 sweet potato, cubed

1 cup pumpkin, cubed

2 cups baby spinach, roughly torn

Olive Oil & Lemon Juicedressing (see Dressings sec-tion)

Submitted By: no name given



Ingredients

Kale Quinoa Salad

Instructions

o make ground seed and nut mix:

Use a coee grinder and mix almonds, cashews, pumpkin, ses-ame, ax, sunower, etc.

Mix olive oil, juices, ginger, black pepper, Stevia, and tahinitogether. Stir in with quinoa.

Combine all salad ingredients and quinoa mix. Sprinkle seedand nut mix on top.

Makes a great lunch with some sliced tomato!

1 bunch o kale, chopped small

1 cup cooked quinoa

2 tablespoons o Daikon rad-ish, grated

3 green onions, chopped; or ¼medium white onion, chopped

small2 tablespoons o ground seedand nut mix*

2-3 tablespoons o olive oil

2-3 tablespoons o apple cider vinegar or lemon juice

2 tablespoons o lime juice

½ teaspoon o ginger (3 dry knuckles, ground)

3-4 twists o ground black pepper

1 tablespoon o Stevia

1-2 tablespoons o tahini (ses-ame butter)

*Pictured salad substituted to-matoes or radishes.

Submitted By: Dave Chubirka



Ingredients

Page 6

Instructions

Cook the turkey bacon and asparagus in butter until cooked.

When done, cut the turkey bacon into squares.Place all other ingredients in a bowl and mix.

Add turkey bacon and asparagus spears on top, and enjoy!

In-the-Fridge Salad

Quinoa, enough or one per-son (pre-cook and take out o the reezer the night beore)

2 pieces o turkey bacon

6 cherry tomatoes, halved

3” o peeled and cubed cu-

cumber Yellow pepper, cubed

1 tablespoon o Hummus with lemon & coriander

Ground black pepper

Ground Sea Salt

2 asparagus spears

1 teaspoon o butter

Submitted By: Margaret Wildman – Devon, United Kingdom



Salads With Avocado



Ingredients

Avocado, Cucumber, Mango, & Sultanas Salad

InstructionsRoughly chop the cucumber, mango and avocado into a bowl Add the sultanas, nuts, pepper, and prawns.

Separately, stir into the yogurt the mustard, honey and vin-egar. Ten add the mint, salt and pepper.

oss the yogurt mix with the salad until lightly coated. Forextra avor grate a little lemon zest over the top.

1 avocado

½ cup o cucumber

1 mango

¼ cup o sultanas

¼ cup o pine-nuts/chopped walnuts (or both)

1 yellow pepper, diced

½ cup o cooked king prawns(chickpeas or vegetarians)

½ cup o natural yogurt

1 teaspoon o raw honey

A handle o roughly choppedmint

1 tablespoon o balsamic vin-egar

1 teaspoon o Dijon mustard

Pinch o salt

Roughly ground black pepper

Submitted By: Agnes Lambert



Ingredients

Page 6

Instructions

oss together all the salad ingredients

Serve the salad with a tzatziki dressing.

Serves 2

Enjoy

Biltong Salad

1 cucumber, sliced

1 packet arugula & watercress

1 avocado

1 salad yellow pepper

1 punnet rosa tomato

1 ripe mango, sliced

200g moist bee biltong, sliced

60g eta cheese

Submitted By: Elmarie Erasmus - South Arica



Ingredients

JJ Salad

InstructionsLayer the ingredients in a large salad bowl.

Chill and serve.

Sprinkle with parsley and oregano, as desired.

Serves 4 complete meals / 8-10 as side servings.

½ head o resh lettuce (tornor shredded)

½ English cucumber, sliced

1 small onion, sliced

½ red pepper, chopped

½ yellow pepper, chopped

¾ - 1 cup o mini Italian to-matoes, halved

½ - ¾ cup o white buttonmushrooms, sliced

1 large avocado, cubed

½ - ¾ cup o eta cheese, cubed

3-4 jumbo ree range eggs,

hard boiled & sliced

Submitted By: Joggie & Julia - South Arica



Ingredients

Page 7

InstructionsIn a non-reactive glass bowl toss together tomatoes, parsley,cilantro, oil, lemon juice, and onions.

Add avocados and salt and toss gently.

Chill i not serving immediately.

Serves 4

Grape omato and Avocado Salad

1 pint grape tomatoes

1/2 cup chopped parsley orcilantro, or mixture o both

2 tablespoons extra virginolive oil

2 tablespoons resh squeezed

lemon juice1 small vidalia onion, slicedthin

3 small or 2 large avocados,chopped

High quality sea salt

Submitted By: Dianne Lambart - Clinton ownship, Michigan



Ingredients

Guacamole Salad

Instructions

Whisk together lime juice, olive oil, salt, pepper, garlic and

cayenne pepper.

Combine vegetables, beans and onions.

Pour lime juice mixture over vegetable mixture.

oss well.

Right beore serving, gently add chopped avocados.

1 pint o grape tomatoes, halves

1 yellow bell pepper, diced

15 oz. can o black beans,drained

½ cup o small red onion, diced

2 tablespoons o minced jalap-

eno pepper

½ teaspoon o resh gratedlime zest

4 avocados, chopped

2 limes

¼ cup o olive oil

1 tablespoon o sea salt

½ teaspoon o black pepper

½ teaspoon o garlic


Submitted By: Lona Pierce – Lexington, ennessee



Ingredients

Page 7

Instructions

Cut hearts o palm and avocado into 3/4-inch cubes and in a

large bowl with a rubber spatula gently toss with onion and vinaigrette until combined well.

Line 8 salad plates with lettuce leaves and mound avocadomixture on top.

Avocado, Hearts o Palm, and Red Onion Salad

14-ounce can hearts o palm,drained

4 Caliornia frm-ripe avoca-dos

1 small red onion, sliced thin

Boston lettuce leaves (rom

about 2 heads)Coriander Vinaigrette (seeDressings section)

*Salad pictured also uses qui-noa and black beans.

Submitted By: Alex



Ingredients

Early Summer Salad

Instructions

Cook bacon, and cool on paper towel.

Wash and dry lettuce.

Slice up pear and avocado.

Roughly chop cherries and cooled bacon.

Combine all ingredients and toss with vinaigrette.

Makes two servings.

3 strips o apple-wood smokedbacon

8-10 large romaine lettuceleaves

1 pear

1/2 o a large avocado

1/4 cup dried cherries or cran-berries

1/2 oz o sunower seeds

2 tablespoons o your avorite vinaigrette

salt and pepper to taste

Submitted By: Danielle Hawkins – Dallas, exas



Bean Salads



Ingredients

wo Bean and Rice Salad

InstructionsIn a 2 1/2 quart covered container combine cooked rice, pintobeans, black beans, peas, celery, onion, diced green chili pep-pers and cilantro or parsley.

Add the dressing, and toss gently to mix. Cover and chill orup to 24 hours.

Tis is a great recipe or parties – it makes 16 servings.

3 cups o cold cooked brownrice

15 oz. can o pinto beans,rinsed and drained

15 oz. can o black beans,rinsed and drained

10 oz. package o rozen peas,thawed

1 cup o sliced celery

1 medium red onion, chopped(1/2 cup)

2 4oz. cans diced green chilipeppers

1/4 cup o snipped cilantro orparsley

Garlic Dressing (see Dressingssection)

Submitted By: Jackie Gordon



Ingredients

Page 7

Instructions

Arrange the salad ingredients or presentation and rerigerateuntil ready to serve. Drizzle w/ dressing, and toss.

o make dressing, put all ingredients in a jar and shake well.(Tis will make enough dressing to have letover.)

Tis is a great salad to serve or guests.

Italian White Bean and Artichoke Salad

6 cups thinly sliced organicspinach

2 cups organic red pepperstrips

½ cup organic sliced celery

½ cup thinly sliced onion

19 ounce can white beans(drained and rinsed)

14 ounce can quartered arti-choke hearts (drained)

Fresh chopped basil (Use asmuch as you like.)

Dressing:5 tablespoons o high quality organic red wine vinegar

4 tablespoons o extra virginorganic olive oil

1 teaspoon o organic tomatopaste

Dash o saltDash o abasco sauce

1-2 cloves o fnely mincedgarlic clove

Submitted By: Christine K. Mellin - Greeley, Colorado



Ingredients

Chickpea Salad

Instructions

oss chickpeas, edamame, and vegetables.

Add almonds and eta cheese.

Use olive oil and balsamic vinegar or dressing.

1 can o chickpeas, drainedand rinsed

1 cup o edamame, cooked

1 small cucumber, diced

½ red pepper, diced

½ small red onion, diced

1 garlic clove, minced

Slivered raw almonds (option-al)

Chives (optional)

Feta cheese (optional)

Olive oil

Balsamic vinegar

Submitted By: Julie



Ingredients

Page 7

InstructionsMix all ingredients together in a glass, clay bowl.

Rerigerate beore serving. Te taste improves when chilledovernight - i it lasts that long.

Makes 2-3 servings.

Fennel, Pepper, and Garbanzo Bean Salad

1 red onion, diced

1-2 raw ennel, sliced intorounds (remove leay tops)

1-2 red peppers, sliced intorounds (seeds removed)

1-2 cups o garbanzo beans

Chopped cilantro and parsley

1 teaspoon o salt

½ teaspoon o black pepper

¼ cup o olive oil (scant)

Juice o one lemon

Submitted By: Naomi Nahmias – Jerusalem, Israel



Ingredients

Black Bean and Cottage Cheese Salad

Instructions

Combine vegetables, beans, and cottage cheese. (See pictureor an aesthetically pleasing way o arranging the ingredients!)

Drizzle with a mixture o Dijon mustard, red wine vinegarand olive oil.

Red lea lettuce

Green lea lettuce

Romaine lettuce

Cucumbers, sliced and scored

Yellow peppers

Green peppers

Celery

Roma tomato

Chives

½ cup o black beans

½ cup o cottage cheese, sprin-kled with cinnamon

Sea SaltPepper

1 teaspoon o Dijon mustard

2 tablespoons + 1 teaspoon o red wine vinegar

½ cup o olive oil

Submitted By: Christina Long



Ingredients

Page 8

Instructions

Wash beans and trim ends; cut into halves or thirds. Parboilby dropping into boiling water 13 minutes. Drain and plungeinto ice water 5 minutes; drain and chill.

Combine oil, mint leaves, vinegar, salt, garlic and pepper in

ood processor or blender and process 20 seconds; set aside.Place beans in large glass bowl and toss with toasted walnuts,red onion and eta. Pour dressing over salad and toss beoreserving. Best i made 2 hours ahead o time or the day beoreto develop avors.

Makes 6 to 8 servings.

Note: Place walnuts on cookie sheet or in shallow pan andbroil in oven until browned and aromatic, 5 minutes, stirringand turning once or twice.

Green Bean Salad with Mint

1 ½ pounds o resh greenbeans

¾ cup o extra-virgin olive oil

½ cup o resh mint leaves

¼ cup o white wine vinegar

½ teaspoon o salt

1 garlic clove

¼ teaspoon o reshly groundblack pepper

1 cup o toasted walnuts*

1 cup o chopped red onion

1 cup o crumbled eta cheese

Submitted By: Michael ill - Katy, exas



Ingredients

Chickpea Salad

InstructionsRinse quinoa and bring to a boil , turn down and simmer orabout 15 minutes and water is absorbed ,u with ork andallow to cool

In a small bowl mix honey ,lemon juice and salt add oil slowly

Add all o the other ingredients and dressing mix.

Enjoy

1 cup o quinoa

2 cups o water

2 tablespoons o honey


1/2 teaspoon kosher salt


1 cup peeled diced tart apple

1 cup fnely chopped celery

1/3 cup raisins

1/3 cup chopped parsley

1/2 cup coarsely chopped al-monds

Submitted By: Jeanne Molnar - Kennedy Saskatchewan Canada



Ingredients

Page 8

Instructions

Ready in sixty seconds. It’s rereshing, taste buds satisying,diet solution riendly and a little Jazzy!!!

Combine ingredients and toss.

May want to add some spices – cayenne pepper, garlic, lemonpepper spice, white vinegar, etc.

Chop-Chop Salad

1 bunch o celery

1 cup o red kidney beans

Salt

Fresh ground pepper

Raw apple cider vinegar

3 teaspoons o

axseed oil

Submitted By: Larisa Emerald



Ingredients

Red, White and Black Bean Salad

InstructionsCombine beans and corn in a medium- to large-sized mixingbowl.

Combine oil, vinegar and spices in a bowl. Whisk in bowluntil ingredients are well mixed. Pour the entire contents othe bowl over the bean mixture. oss to coat and to blend thecolors.

Tis can be served immediately or made ahead and let tomarinate in the rerigerator or up to 8 hours.

One 15 oz can o red kidney beans, rinsed and drained

One 15 oz can o black beansrinsed and drained

One 15 oz can o white beansrinsed and drained

One 15 oz can o sweet corn,drained

½ cup o olive oil, or other oil

¼ cup o rice vinegar, or applecider vinegar

½ teaspoon o garlic powder

½ teaspoon o ground cumin

½ teaspoon o black pepper¼ teaspoon o chili powder


Recipe Courtesy o: Te Can Opener Gourmet by Laura Karr

Submitted By: Dianne



Broccoli Salads



Ingredients

Broccoli Caulifower oss

Instructions

oss together vegetables and chicken.

Pour dressing over salad.

Cover and chill or at least 4 hours, stirring occasionally. Drainbeore serving.

Option: Can steam broccoli, cauliower and carrots or 2-3minutes i preer less crunch. Also, this salad is tasty withoutthe honey i avoiding sugar.

1 1/2 cups resh broccoli o-rets

1/2 cup resh cauliowerets

1/2 cup sliced carrots

1 cup cubed cooked chicken

6 cherry tomatoes, halved

Red Wine Vinegar & Honey Dressing (see Dressings sec-tion)

Submitted By: Grace – Springboro, Ohio



Ingredients

Page 8

Instructions

Combine mayonnaise, vinegar salt & pepper, & pour over o-rets.

Shred stalks (1” pieces) & apricots together in ood processoruntil fnely chopped.

Blend all items together. Add Stevia.

Best chilled ater a ew hours. Holds well in the ridge or acouple days.

Makes 18 servings.

2 large bunches resh broccolicut into tiny orets & stalks

2 cups Isabel’s HomemadeMayonnaise (see Dressingssection)

Stevia to taste (approximately1/8 teaspoon)

½ cup o vinegar

½ teaspoon o salt

¾ teaspoon o reshly groundpepper

12 oz. dried cranberries

6 oz. dried apricots

8 oz. raw organic cheese, shred-ded

4 oz. slivered almonds (goodtoasted)

1 purple onion, diced

Broccoli Salad

Submitted By: Elise – Houston, exas



Ingredients

Fresh Broccoli Salad with Raisins

InstructionsChop broccoli to small owers.

Chop onion.

Chop nuts.

Combine broccoli, onion, and nuts. Add raisins.

Combine mayonnaise, lemon juice, and brown sugar. Drizzlemixture over salad.

4-5 bunches o resh broccoli

1 red onion, chopped

1 cup o white raisins

1 cup o cashews, walnuts, orpecans

1 tablespoon o Isabel’s Home-

made Mayonnaise (see Dress-ings section)

Lemon juice rom 1 lemon

1 teaspoon o brown sugar

Submitted By: Ravit Elkis Jaegermann – Herzeliya, Israel



Ingredients

Page 8

Instructions

oss all vegetables together. Stir in almonds.

Add dill and mayonnaise, and mix thoroughly.

Serve chilled or at room temperature.

Broccoli and Pea Salad

2 cups o broccoli, cut intobite-sized pieces

2 cups o sweet peas, rozen orresh

1 cup o cauliower, cut intobite-sized pieces (optional)

2 stalks o celery, sliced thin¼ cup o sliced almonds, canbe roasted

1 teaspoon o dried dill

½ - 1 cup o Isabel’s Home-made Mayonnaise (see Dress-ings section)

Submitted By: Diane – New Smyrna Beach, Florida



Ingredients

Broccoli-omato Salad

Instructions Te key to this salad is marinating the onions: Combine theolive oil, vinegar, garlic and mustard (with salt and pepper totaste) frst thing in the morning. Slice the onions very thinand toss them with the oil-vinegar mix. Place in the rerigera-tor all day.

Right beore serving, toss in the other ingredients. Enjoy!

1 large or 2 medium red orpurple onions

2 cups o resh broccoli

2 cups o tomato, chopped

3 – 4 oz. o eta cheese

3 tablespoons o olive oil

3 tablespoons o apple cider vinegar

1 large or 2 small cloves o gar-lic, crushed

1 teaspoon o mustard


Submitted By: Ravit Elkis Jaegermann – Herzeliya, Israel



Ingredients

Page 9

Instructions

Cook the chicken breasts in olive oil. Let cool, then slice intothin slivers (around three inches long).

Tinly slice the cabbage and carrots.

Drain the can o olives. Cut the olives in hal.

Choose a dressing o your liking (see Dressings section).

oss all ingredients, and enjoy!

Nutty Broccoli Slaw

2 chicken breasts (optional)

1/2 cup o real bacon bits (op-tional)

2 cups o cabbage

2 carrots

1 cup o sliced onion greens

(about 1 bunch)

2 - 3 cups o broccoli orets

1 can o ripe olives (optional)

1 cup o sunower seeds

3/4 cup o slivered almonds

Submitted By: Olive Fraser



Salads With Fruit



Ingredients

Curried Banana Salad

Instructions

Peel bananas and slice in ½” rounds. Core and dice appleCombine bananas, apple, and lemon juice.

Mix yogurt with Sultanas, ground cumin, cayenne pepper andsalt. Pour over banana mix and stir careully.

Sprinkle coconut over salad at time o serving.

2 large frm bananas

1 green apple, skinned

2 tablespoons lemon juice

½ cup plain yogurt

½ cup Sultanas

1 teaspoon ground cumin

Dash o cayenne pepper

½ teaspoon salt

2 tablespoons toasted coconut

Submitted By: Edna Pearson



Ingredients

Page 9

Instructions

Whisk yogurt, honey and horseradish together. Add the fnd

chopped Savoy cabbage and sliced apples.

Chill or 1 hour beore serving.

Makes 4 servings.

Green Apple Salad

2/3 cup organic yogurt, drained

1 tablespoon honey

1 tablespoon grated horserad-ish

2 cups Savoy cabbage, chopped

1-1/3 cups green apples, cored

and sliced

Submitted By: Agatha - Bermuda



Ingredients

Banana Delight Salad

Instructions

Slice banana and sprinkle with juice o lemon.

Add ground axseed and toss lightly.

Add the raspberries, and drizzle the honey over everything.

Serves 1 or 2, or add more ruit or a ull salad.

Can use any other ruit – especially good with resh pineappleor peaches replacing the raspberries.

1 banana

1 tablespoon o honey

1/6 o a lemon

½ cup o raspberries

1 ½ tablespoons o axseed,ground

Submitted By: Nancy



Ingredients

Page 9

Instructions

oss salad ingredients together.

For the dressing, blend all the ingredients and pour over salad

when ready to serve!

Berry Salad

mixed lettuces

some spinach leaves

purple onion (in thin slices)

strawberries (sliced)

other berries

goat cheese (optional)

coarsely chopped nuts

Dressing:

1 cup olive oil

2 tablespoons o lime juice

1/4 cup balsamic vinaigrette

1/4 cup wine

1/3 cup berries

salt and pepper

Submitted By: Debbie Aren – Mexico City



Ingredients

Strawberry Balsamic Avocado Salad

Instructions

Pre-heat sauté pan to medium high with a dollop o coconut oil

or butter. Slice the onion thinly and place in the pan. Cook or 1-2

minutes beore tossing them so they get a little caramelized. oss

and cook or another 2 minutes. urn down the heat to low and let

sit or 10-15 minutes or whatever you have patience or. Te longer

the more sugary sweet they get.

Wash lettuce and set aside.

Mix the vinegar and oil together and set aside. I reduce down my

balsamic to make it sweeter and burn o the alcohol taste. Bring to

a slight simmer and reduce to low heat or 5 minutes.

Place lettuce on a plate or bowl and add chopped avocado, straw-

berries and even a couple o walnuts i you want a crunch. op it o

with the caramelized onions and drizzle the dressing over the top

Finish with resh cracked black pepper. Enjoy.

Handul o baby spinach orrisée

1/4 avocado

2-3 strawberries

1/4 onion

1 tablespoon o balsamic vin-

egar

1 tablespoon o coconut oil

Walnuts (optional)

Fresh cracked black pepper

*all amounts are per person

Submitted By: Jennipher Hau – Vancouver, Washington



Ingredients

Page 9

Instructions

oss lettuce, pear, and onion. op with pecans and cheese.Pour dressing over all.

For dressing, combine ingredients. Mix well or shake in a jaruntil well blended.

Add cooked chicken to make it a ull meal dish.

For another delicious take on this salad, substitute an appleor the pear.

Pear Salad

1 small head o Romaine let-tuce, or hearts o Romaine

1 large D’Anjou pear cubed

1 red onion, thinly sliced

1/2 – 1 cup chopped pecans

1/4 cup crumbled eta cheese

or bleu cheese

Pear Dressing (see Dressingssection), or a Raspberry or Red Wine Vinaigrette

Submitted By: Joan Roach



Ingredients

Fresh Fruit and Nut Salad

InstructionsCut up strawberries, kiwi, grapes (and any other ruit you mayhave in your house).

op mixture o shredded lettuce and baby spinach leaves withruit. Add chopped pecans or almonds. oss with a little pop-py seed dressing.

Serve with salmon or broiled chicken, and enjoy!

Grapes

Strawberries

Kiwi

Lettuce

Baby spinach leaves

Chopped pecans or almonds

Poppy Seed dressing

Submitted By: Dolores



Ingredients

Page 10

InstructionsCombine brown sugar, spices, and a little sea salt.

Slice green portion o green onion into thin strips; chop the white portion.

Combine green onion, mango, cucumber, jalapeno pepper, andremainder o sugar/spice mixture.

Cucumber Mango Salad

2 tablespoons o brown sugar

2 teaspoons o fve spice pow-der

Sea Salt, to taste

4 green onions

1 mango; peeled, sliced, and/or

chopped

1 small English cucumbersliced and/or chopped

1 jalapeno pepper, seeded andsliced (optional)

Recipe Courtesy o: Better Homes and Garden

Submitted By: Sue Dindinger – Lawrence, Kansas



Ingredients

Bacon, Rice, and Mango Salad

InstructionsCombine avocados with lemon juice.

Combine rice, bacon, bean sprouts, mango, onion and toma-toes and add avocados.

Serve over mixed salad greens and sprinkle basil leaves on top

Drizzle dressing over.

Mixed salad greens

2 avocados, diced

Juice o ½ lemon

3 cups cooked long grainbrown rice

4 pieces o bacon, cooked and

chopped

1 cup bean sprouts

15 oz. can mango slices,drained - or use resh mango,sliced or chopped

1 onion, thinly sliced orchopped

1 cup punnet cherry tomatoesBasil leaves

Vinegar, Olive Oil, and Herbsdressing (see Dressings sec-tion)

Submitted By: Barbara Hopwood – Adelaide, Australia



Ingredients

Page 10

Instructions

In a skillet, warm the butter. Add the ground turkey, onion,and red pepper and cook over medium heat. Add sea salt andground black pepper or taste. Stir occasionally until crisp,and then remove the skillet rom the heat.

For the salad, in a medium salad bowl, toss together the spin-ach and tomato, then gently mix in the extra virgin olive oiland lemon juice. ranser to a serving bowl. op with the sea-soned ground turkey, fnely chopped apple and raw almonds.Garnish with side o avocado (lightly peppered), apple slices,and strawberry in center. Serve warm.

Fresh Fruit Spinach Salad with Seasoned Ground urkey

Seasoned Ground urkey:

4 ounces o ground turkey

2 tablespoons o fnely choppedonion

2 tablespoons o fnely choppedred pepper

1 teaspoon o butter

Sea Salt and reshly groundblack pepper, to taste

Spinach Salad:

1 cup o resh spinach leavesstems removed

¼ tomato, chopped

1 small red apple, ½ fnelychopped, ½ sliced

2 ounce avocado

1 ounce o raw almonds, fnelychopped

2 teaspoons o extra virgin ol-

ive oil1 lemon, squeezed

1 strawberry, sliced

Submitted By: Julie Meyer - Webster, exas



Salads with Meat



Ingredients

New York Strip Steak and Romaine Salad

Instructions

Ater cooking New York strip steak, slice it into thin pieces.

Chop Romaine lettuce.

Slice red onion and peppers.

Combine all ingredients, and drizzle with light Italian dress-ing. Enjoy!

12 oz New York strip steak

1 head o Romaine Lettuce

1 red onion

2 green bell peppers (red, yel-low, or orange can be substi-tuted)

1 small block o blue cheese,crumbled

Italian Dressing

Submitted By: Anthony Schiavo



Ingredients

Page 10

Instructions Wash Romaine lettuce. Cut into large slices and break up a bit(keep pieces on the large size or the crunch).

Cut onions into ¼” rings and then slice rings into thirds.

Slice avocados and arrange over lettuce.

Slice meat into bite-sized pieces and add to salad.

Combine lemon juice and olive oil, and pour over salad.

Grate Pecorino cheese over salad.

Enjoy!

Tis salad is still yummy ater a day – a bit soter, but still very tasty.

Gloria’s Cool, Crisp, Yummy Salad

3 heads o Romaine lettuce

1 large sweet onion

1-2 avocados

Pecorino cheese

1-2 lemons, squeezed or juice

¼ cup olive oil


Grilled steak or chicken

*Ingredients are designed ormaking large portions. Adjustas needed.

Submitted By: Julie Meyer - Webster, exas



Ingredients

Mincemeat Salad

InstructionsHeat the butter and brown the mince.

Add garlic, cook until ragrant.

Add diced vegetables and cook or 2 minutes.

Add stock, soy sauce, and season to taste.

Bring to a boil and then lower heat and simmer until meatand vegetables are cooked and stock has reduced and thick-

ened slightly.

Meanwhile, plate salad ingredients. When meat is cookedspoon some over your salad. Serve immediately.

1 teaspoon butter

2-2 ½ cups o mince (can useany, but bee is tasty)

2 garlic cloves, minced

2 cups o vegetables, dicedsmall (whatever you have in

the ridge is good)½ cup o bee stock

Dash o soy sauce

Salt and pepper

Mixed salad leaves

Cherry tomatoes

½ pepper, diced

Any other salad ingredientsthat you have and enjoy

Submitted By: Kate C. – Binghamton, New York



Ingredients

Page 10

InstructionsFry bacon until crumbly, drain and set aside to cool.

Slice turkey into 1/2 inch cubes, or tear deli-sliced turkey intopieces.

Use a vegetable peeler to slice cheese thinly.

Wash lettuce and tear into bite-sized pieces.

Slice cherry tomatoes in hal or i using salad tomatoes, halve

and slice about 1/4 inch thick.Peel and slice avocados lengthwise.

oast bread, rub with cut side o garlic clove and then buttertoast. Cut each toast slice into 8 triangles.

In large bowl, toss lettuce and dressing to coat well.

Club Sandwich Salad

1 small head o green lea let-tuce

1 small head o red lea lettuce

1 cup cherry tomatoes or smallsalad tomatoes

1 large ripe avocado, or 2 small

ones1/2 lb nitrate-ree bacon

1/2 lb nitrate-ree roast turkey(can use deli-sliced, but notshaved)

2 - 3 oz. organic sharp cheddarcheese (or Swiss or parmesancheese i you preer)

4 slices spelt or rice bread

1 large clove o garlic

1 - 2 tablespoons o organicbutter

Submitted By: Mary Bossler – Phoenix, Arizona



Ingredients

Layered BL Salad

Instructions

Layer a 1/2- 1/3 portion o each o the ingredients in the or-

der listed, then repeat to make 2-3 complete layers.

1 head o butter lea lettuce

1 cucumber, sliced

1/2 cup Isabel’s HomemadeMayonnaise (see Dressingssection)

Organic parmesan, to taste

4-5 slices turkey bacon, crum-bled

3 small grilled (or oven roast-ed) tomatoes

Submitted By: ommy and Patty Lemarr – Smyrna, ennessee



Salads with Nuts



Ingredients

Salad with Chia Seeds and Crushed Walnuts

Instructions

ear lettuce into smaller pieces and toss.

Arrange ingredients, in order listed, divided onto our saladplates and drizzle with basic vinaigrette recipe (see Dressingsection).

1 ½ head red lea lettuce

1 heart romaine lettuce

½ cup red bell peppers, diced

½ cup carrots, diced

½ cup walnuts, coarsely chopped

½ cup Chia Seeds

Small portion o ParmesanCheese shavings

Submitted By: W.R. Bates – Indianapolis, Indiana



Ingredients

Page 11

Instructions

Wash and chop celery.

Wash, core, and chop apple.

Combine celery, apple, and walnuts.

Squeeze juice rom the lime over the mixture.

Add cheese cubes, i desired.

Sue’s Waldor Salad or One

1 cup o celery

1 small apple (any type)

¼ cup o chopped walnuts

1 lime

Small cubes o cheese (option-al)

Submitted By: Sue Muller



Ingredients

Beetroot Salad

Instructions

Roast whole beetroot in medium oven or an hour, or untilsot in center. Cool and cube (with or without skins).

Chop the walnuts. Chop the eta cheese. Finely slice the on-ion.

Place beetroot, arugula, walnuts, eta cheese and onion in asalad bowl.

Drizzle with balsamic vinegar. I that is too bitter, try WhiteBalsamic & Dijon Mustard Vinaigrette or Mustard Vinai-grette (see Dressings section).

Whole beetroot

Arugula

Walnuts

Feta cheese

Red onion

Balsamic vinegar

Submitted By: Edwina Grant – Adelaide, Australia



Ingredients

Page 11

Instructions

oss together arugula and onions.

Add walnut pieces, garlic powder, salt and pepper.

Add olive oil and balsamic vinegar.

oss again, and enjoy!

Baby Arugula and Walnut Salad

1 bunch resh, Baby Arugula

Red onions, thinly sliced

Shaved or shredded parmesancheese

Garlic powder

Celtic sea salt

Black pepper

Raw walnut pieces

½ cup o extra-virgin olive oil

¼ cup o white balsamic vin-egar

Submitted By: Caroline Garry – Venetia, Pennsylvania



Ingredients

Carrot Ribbons with Cashews

Instructions

Cut the carrots into ribbons using a peeler down the lengtho the carrot.

Cook the onion, ginger, and salt in the butter, stirring occa-sionally, until the onions are translucent--about 10 minutes.

Add the carrots, remaining spices, and 1 tablespoon waterCook, covered, or 5 minutes.

Remove whole spices, toss in the cashews, and serve hot (the

letovers are excellent cold).Makes 8 servings.

1 ½ pounds o carrots

½ cup o whole cashews

3 tablespoons o butter

¾ cup o yellow onion, fnely chopped

2 teaspoons o resh ginger,

minced

1 tablespoon o Stevia

½ teaspoon o salt

1/8 teaspoon o cinnamon,plus one stick

Submitted By: Country Living Magazine



Spinach Salads



Ingredients

Spinach and Chicken Salad

Instructions Wash and dry spinach. Lay spinach on plate to make a spin-ach bed.

Sauté mushrooms in small amount o butter, sea salt, and red wine vinegar pour over spinach.

Heat chicken in pan with dash o red wine vinegar and garlicsalt. Put chicken on top o mushrooms, cut up tomato andplace on chicken.

Grate the almonds over the top o whole salad. Squeeze thelemon juice out o one lemon over the top o whole salad; addsome more sea salt and resh ground pepper.

8-10 spinach leaves

6 med size white mushrooms

1 chicken breast or 3 chickentenders

1 small tomato

6 raw almonds

1 lemon

dashes o red wine vinegar

sea salt

resh ground pepper

garlic salt - without sugar

Submitted By: Kara Freeland – routdale, Oregon



Ingredients

Page 12

InstructionsHeat a deep 10” skillet, spreading the olive oil around.

Slice ¼ o the onion and cut into quarters and add to pan. Slicezucchini into 1/8” slices and add to pan. ear small pieces o pastrami and add to pan. Stir a little and brown zucchini whileadding the spinach and stir until it gets wilted.

Add cooked brown rice i a larger portion is needed.

Lightly beat eggs and add to pan. Stir or a ew seconds toget the egg on everything. Let cook or a minute or two untilbottom is brown. Separate into quarters and ip over to brownother side. Add Pepper Jack cheese on top while hot so cheesemelts all over. (Skip cheese i want to watch at.) Sprinkle with sea salt, garlic, and pepper.

Popeye the Sailor Quiche

1 cup o resh baby organicspinach leaves

¼ onion

2 teaspoons o olive oil

1 6-10” zucchini

3-4 slices o turkey pastrami

4 large eggs

Granulated garlic, or reshcrushed garlic

Sea salt

Coarse ground black pepper

1 cup o cooked brown rice(optional)

Submitted By: Brian



Ingredients

Parmesan Spinach Salad

Instructions Arrange ingredients, in the order listed, dividing between oursalad plates.

Drizzle with citrus vinaigrette, and enjoy!

1 bag baby organic spinachleaves, torn into pieces

15-20 organic grape tomatoescut in hal

½ jar o roasted red peppers,sliced

1 orange, sectioned and skinremoved (or 1 large can o mandarin oranges, drained)

½ cup o almond slivers or pinenuts

1 avocado, cut into slices

Shavings o parmesan cheeseas a garnish

Citrus Vinaigrette (see Dress-ings section)

Submitted By: E.M. Edson



Ingredients

Page 12

InstructionsPeel the boiled eggs and discard 6 o the yolks. Chop the re-maining yolks and whites.

oss spinach and 2 tablespoons o the homemade dressing ina large bowl.

Divide between 2 plates and top with chopped eggs, beets,carrots and pecans.

Drizzle each with 1 tablespoon o the remaining dressing.

Lona’s Healthy Spinach Salad

8 large eggs, hard boiled, 6 yolks discarded.

6 cups o baby spinach

4 tablespoons o low at creamyblue cheese dressing (seeDressings section) - divided

8oz can o sliced beets, rinsed1 cup o shredded carrots

2 tablespoons o chopped pe-cans




Ingredients

Veggie Salad

Instructions

Wash spinach and remove stems, tear in bite-size pieces.

Clean inside or bell peppers and cut in bite-sized pieces.

Peel carrots and slice airly thinly, cut slices in hal i too large

Peel cucumber and cut in our, lengthwise, and then in 1/2inch thick slices.

Cut cherry tomatoes in hal.

Remove outside layer o onion and cut ends o then chopfnely.

Assemble ingredients in a large bowl and mix.

Serve with a dash o olive oil, salt and pepper.

8 cups resh spinach

2 red bell peppers

5 medium size carrots

1 large European cucumber

30 cherry tomatoes

1 red onion

Submitted By: Sonia Weyers – Grez-sur-Loing, France



Ingredients

Page 12

InstructionsCut up spinach and spread over plate.

Cut up all vegetables and ruit. Spread over spinach.

Drizzle mix o olive oil, vinegar, and lemon juice over every-thing.

Add hemp hearts.

Eagle Salad

Spinach

omatoes

Onions

Celery

Mushrooms

Peppers

Strawberries

Pineapple

Blueberries

1-2 tablespoons o hemphearts

2 tablespoons o extra virginolive oil

1 tablespoon o apple cider vinegar

1 teaspoon o lemon juice

Submitted By: Brenda Eagle



Ingredients

Spinach and Avocado Salad

Instructions

Wash and thoroughly dry the spinach and lettuce leaves. ear

leaves into bite-sized pieces, and place in a large serving bowl

Peel the avocados and cut into thin slices. Scatter over theleaves.

Heat 1 tablespoon o oil in a small pan. Add the sesame seedsand cook over low heat until they just start to turn goldenRemove rom the heat immediately and allow to cool slightly

Add the lemon juice, remaining oil and mustard to the pan

Stir to combine. While still warm, pour over the salad and toss gently to coatleaves. Salad is best served immediately.

Makes 8 servings.

30 English spinach leaves(90g/3oz)

1 red or green curly-leaed let-tuce (or any combination)

2 medium avocados

3 tablespoons o extra virgin

olive oil2 teaspoons o sesame seeds

1 tablespoon o lemon juice

2 teaspoons o wholegrainmustard

Submitted By: Kerry Bowles – Karoonda, South Australia



Ingredients

Page 12

InstructionsPlace spinach in shallow serving dish.

In a small dish, place balsamic vinegar and sliced onions. Letstand or 10 - 15 minutes – this helps reduce strong oniontaste.

Prepare sun dried tomatoes. Halve length ways, and slice in1/8 “ slices. Add to vinegar in small bowl. Add quarteredsliced resh tomatoes and virgin olive oil. Mix all ingredientsand pour over spinach, just enough to coat leaves.

oss, mixing well, and adding dressing as necessary.

Seasoning optional.

Pink salt akes and reshly ground pepper may be added justbeore serving.

Baby Spinach and Sun-Dried omatoes Salad

1 bunch (250 g) washed babyspinach

1/4 cup olive oil (frst harvestcold pressed extra virgin ipossible - this is a lovely ruityavored oil)

6 – 8 sun dried tomatoes (inolive oil)

1 red onion, halved and slicedfnely

1/4 cup o good quality Bal-samic vinegar (white or red)

2 frm ripe truss tomatoesquartered and sliced

Submitted By: Esther - Australia



Salad Dressings



Basic asty Vinaigrette Recipe • 1tablespoonofredwinevinegar,organic

• 1tablespoonofoliveoil

• 1tablespoonoforganicDijonmustard

• 1teaspoonofrawhoney(optional)

• ½teaspoonofcoarseseasalt

• ½teaspoonfreshlygroundblackpepper

Mix all ingredients together in a bowl.

Club Sandwich Salad Dressing • 4tablespoonsofIsabel’sHomemadeMayonnaise

• 2tablespoonsofDijonmustard

• 1tablespoonofcream

• 1tablespoonofyogurt

• 1tablespoonoflemonjuice(orcidervinegar)

• ½teaspoonofrawhoney

• 1garlicclove,minced

• pincheachofcayenneandpaprika

• saltandblackpepper,totaste

Blend all ingredients well.

Submitted By: Mary Bossler – Phoenix, Arizona



Sun-Dried omato Vinaigrette • ¾cupofsherryvinegar

• ½cupofchoppedsun-driedtomatoes

• ½cupofpittedandchoppedKalamataolives

• ¼cupofpittedandchoppedNiçoiseolives

• ¼cupofhoney

• 3tablespoonsofdrainedchoppedcapers

• 2tablespoonsofmincedshallot

• 2tablespoonsofchoppedparsleyleaves

• 1½tablespoonsofchoppedmintleaves

• 1tablespoonofchoppedbasilleaves

• 1tablespoonofmincedgarlic

• 1tablespoonofgratedorangezest

• Saltandpepper,totaste

Put all the ingredients together in a large mixing bowl, adding a little salt and pepper. Witha wire whisk, whisk them together briey, then taste and, i necessary, adjust the seasonings with more salt and pepper. Cover and rerigerate until ready to use. Makes 5 cups.

Submitted By: Angela McDaniel – Kennedy Saskatchewan Canada

Lemon Balsamic Vinaigrette • ¼cuplemonjuice

• 2tablespoonsofbalsamicvinegar

• ½teaspoonofrawbrownsugar

• 1teaspoonofsalt

• ½teaspoonofblackpepper

• ½teaspoonofcumin

• 1tablespoonofoliveoil

Combine all ingredients. Mix or shake well.

Submitted By: Noha Elsayed



Garlic Vinaigrette • ¾cupofoliveoil

• ¼cupofciderorredwinevinegar

• 2garlicclovesminced(orputinapress)

• 3teaspoonsofDijonmustard

• 1teaspoonofWorcestershireSauce

• ½teaspoonofsalt

• ½teaspoonoflemonjuice

• ¼teaspoonofpepper

• ¼teaspoonofsugar

Submitted By: Randal Vincent

White Balsamic & Dijon Mustard Vinaigrette • 2tablespoonsofwhitebalsamicvinegar

• 1tablespoonofDijonmustard

• 6tablespoonsofextra-virginoliveoil

• Seasaltandfreshlygroundpepper

In a small bowl, whisk together, vinegar and mustard. Slowly all oil in a steady stream, whisking to emulsiy. Season with salt and pepper to taste. Makes about 1/4 cup.

Submitted By: Susie Moore



Basic No-Fat Vinaigrette • 3partsorangejuice

• 1partwhitebalsamicvinegar

• 2teaspoonschoppedfreshmixedherbsor1teaspoondriedmixedherbs

• pinchofsaltandfreshlygroundblackpepper

Put everything into a screwtop jar and shake. You can use the dressing immediately, butit is really better to make it beorehand and then store it in the rerigerator to allow theavours to blend.

Submitted By: Lee Faber, author o Grandmother’s Wisdom (recipe also ound there)

Mustard Vinaigrette • ¼cupofredwinevinegar

• 1clovegarlic


• ¼teaspoonofpepper,coarseorregular

• ½teaspoonofhoneyorsteviatotaste

• ½cupofoliveoil• Salttotaste

Combine frst fve ingredients in a blender and turn on. Blend all ingredients. Ten, withmotor on, slowly drizzle the olive oil in a slow, thin stream. Makes ¾ cup and can be re-rigerated or one day. Use as a dip or cold asparagus.

Submitted By: Paul Massee



White Wine Marinade • 3tablespoonsofoliveoil

• 1cupofnelychoppedonion

• 3garliccloves,nelychopped

• ¼cupoftarragonvinegar

• 1cupofdrywhitewine

• 1teaspoonofdriedthyme

• 1teaspoonofcrusheddriedrosemary

• 1bayleaf

• 6blackpeppercorns

• 6sprigsofparsley

Heat a saucepan over moderate heat. Add olive oil and heat it. Add onions and garlic.Cook about 5 minutes, stirring constantly until the onions are sot. Add vinegar and raisethe heat to moderately high. Cook until the mixture is reduced by hal. Add the wine,thyme, rosemary, bay lea, parsley and peppercorns. Bring mixture to a boil, reduce heat andsimmer or 5 minutes. Remove pan rom heat and let marinade cool. Pour it into a dish orshallow bowl and marinate the ood.

Submitted By: Paul Massee

Citrus Vinaigrette • ¼cupextra-virginoliveoil

• juiceofonelemon

• 1tablespoonoffreshorangejuice

• ½teaspoonlemonzest• 1teaspoonhoney(opt)

• ½teaspoonofseasalt

• ½teaspoonoffreshlygroundblackpepper

Whisk ingredients together in a medium bowl.

Submitted By: E.M. Edson



Pear Dressing • ½cupofoliveoil

• 2-3tablespoonsofpearvinegar

• ¼cupofhoney

• Dashofsalt

Submitted By: Joan Roach

Easy Low-Fat Blue Cheese Dressing • 1/3cupofmayonnaise(Isabel’sHomemadeMayonnaise)

• 2/3cupofGreekyogurt• 2tablespoonsofwhitevinegar



• ½teaspoonofblackpepper

• ¼cup(1oz.)ofcrumbledbluecheese(1/4cup)


Olive Oil & Lemon Juice Dressing • ½cupextra-virginoliveoil

• ½cuplemonjuice

• 1teaspoonofdriedoregano• 1teaspoonofsalt

• ½teaspoonofpepper

In large bowl, whisk together oil, lemon juice, oregano, salt and pepper.

Recipe Courtesy o Canadian Living Magazine

Submitted by: ammy K. – Calgary, Alberta, Canada



Peanut Butter Dressing • 6tablespoonsoforganicpeanutbutter

• 2tablespoonsoforganicsoysauce

• 1tablespoonofStevia• 1/3cupofoliveoil

• 1/3cupoflteredwater

• Pinchofredpepperake

Submitted By: Susan Skove

Geary’s Healthy-Fat Blend Balsamic Vinai- grette Dressing

Fill your salad dressing container with these approximate ratios o liquids:

• 1/3ofcontainerlledwithbalsamicvinegar

• 1/3ofcontainerlledwithapplecidervinegar

• Fill theremaining1/3of containerwith equal parts ofextravirginoliveoiland

“Udo’s Choice EFA Oil Blend.” Add just a small touch (approximately 1 or 2 teaspoons) o real maple syrup.

Add a little bit o onion powder, garlic powder, and black pepper and then shake the con-tainer to mix all ingredients well.

Submitted By Mike Geary, author o Te ruth about Six Pack Abs & Te Fat Burning Kitchen

http://abtruth.thedsp.ino



Stevia & Rice Wine Vinegar Dressing • 2tablespoonsofStevia

• 1teaspoonofpepper

• 1teaspoonofAccent• 1teaspoonofsalt

• 1cupofoliveoil

• 6teaspoonsofricewinevinegar

Red Wine Vinegar & Honey Dressing • 2/3cupofoliveoil

• 1/3cupofredwinevinegar

• 2teaspoonsofhoney

• 1teaspoonofmincedfreshbasil


• ¼teaspoonofpepper

Whisk ingredients until well blended.Submitted By: Grace – Springboro, Ohio



Fish Sauce Dressing • 2tablespoonsofshsauce(patis)

• 1½tablespoonsoffreshlimejuice(iflimeisnotavailable,youcanmixlemonandkalamansi to have the taste o lime)

• 1tablespoonofwater

• 1½tablespoonsofsugar(whitesugar)

Combine ingredients in a small bowl. Stir to dissolve the sugar.

Submitted By: Marie Absin

Eva’s Tousand Island Dressing • 4tablespoonsofIsabel’sHomemadeMayonnaise

• 1teaspoonofdillrelish

• 1teaspoonofdillpickleliquid

• 1mediumtomato,cutinhalf,thengratedfrominside(donotuseskin),useallthe juice and seeds.

Mix well. Sea Salt, pepper, and Stevia to taste. It should be a little sweet.

Submitted By: Joan Drewel

amari Olive Oil Sauce • ½cupoforganicTamarisoysauce

• 2/3cupofoliveoil

• 2garliccloves,crushed• 4tablespoonsoflemonjuice(approximately1lemon)

• 2teaspoonsofrawhoney,or1teaspoonofStevia

Mix ingredients together, and shake well.

Submitted By: Jeanne Doiron – Saint John, New Brunswick, Canada



Honey Mustard Dressing • 1teaspoonofrawhoney

• 1teaspoonofrawmaplesyrup

• 2tablespoonsofoliveoil• 2teaspoonsofDijonmustard

• 2teaspoonsoforganicsalsa

• 1tablespoonofapplecidervinegar

• Salt,pepper,andpartyspices

Submitted by: Nicolas – rois-Rivieres, Quebec, Canada

Calico Dressing • 1/2cupofSteviablend(Stevivabrand)

• ¾cupofwhitevinegar

• 2tablespoonsofoliveoil

• 1tablespoonofFlaxseedoil,aftercooling(optional)

In small saucepan, combine stevia blend, white vinegar and olive oil. Bring to a boil, removerom heat, and cool. Add axseed oil (optional). Shake in a jar to mix.

Submitted By: Marilyn Sheldahl – Myrtle Point, Oregon



Isabel’s Homemade Mayonnaise Ingredients

• 1cupoliveoil

• 1egg

• Juiceof1lemon,orvinegar

• Apinchofsalt(andpepper,ifdesired)

• Watertothinthemayonnaise

Preparation

1. Separate the eggs in your recipe. Reserve the whites or other recipes.

2. Combine the egg and lemon (or vinegar) in the bowl, whisking to mix. Continue to whisk constantly, adding the oil in a slow, steady stream. (You can make mayonnaise in aood processor or by hand, with a mixing bowl and whisk. Te key or either method is toadd oil very slowly, in a steady stream, while the processor is running or you’re whisking vigorously.)

3. Continue to whisk constantly, adding the oil in a slow, steady stream. I the mayonnaise

starts looking too thick, add enough water to thin it to the consistency you desire. Addabout a teaspoon o water at a time.

4. When the oil is all mixed in, the mayonnaise should be thick and uy, with your whisk orming ribbons through the mixture.

5. I it never thickened and you’re stirring a puddle, chances are you will need to start over.(Or, i you’re still partway through the process, you can save the emulsion by adding anotheregg yolk, whisking vigorously. Add in remaining oil, plus extra or a double recipe.)

6. Adjust the seasoning with the salt and pepper and more lemon juice, i desired.

7. Store resh mayonnaise in the rerigerator and use within fve days.

By Isabel De Los Rios



So…just who is Isabel De Los Rios?

Isabel De Los Rios is a certifed nutritionist and exercise specialist who has

already helped over 25,000 people all over the world lose incredible amounts

o weight, regain their health and permanently change their lives. She is the

author o Te Diet Solution Program and the Owner o New Body – Center

or Fitness and Nutrition in New Jersey. She has become the #1 “go to girl

when it comes to Fat Burning Nutrition by several o the most popular ftness

proessionals around the globe. Isabel’s cutting edge and completely dierent

approach to nutrition is what sets her apart rom all the rest. Tis approach has

created results or so many once rustrated dieters. Her strategies work, hands

down, as long as her simple principles are ollowed.

Isabel is able to educate clients and readers all over the world through her

books, hundreds o online articles, seminars, and the media which all ocus on

the essential principles o at loss nutrition and achieving a healthy, toned and

vibrant body.

Isabel graduated rom Rutgers University with a degree in exercise physiology (a pre-med curriculum). She

is a Certifed Strength and Conditioning Specialist the highest and most advanced certifcation given by the

salad book

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