(from the Five a Day Kids Cookbook that we got at a garage sale for 25 cents)
- 1 cp prepared low fat Ranch salad dressing
- 1 cp prepared salsa
- 10 oz pkg romaine lettuce (or any other type, we use our garden lettuce when it’s available)
- 10 oz pkg shredded carrots (we shred our own, about 1 cp)
- 15 oz can black beans, drained and rinsed
- 15 oz can whole kernel corn, drained
- 1 small red onion, diced
- 1 cp shredded low fat cheddar cheese
- 1 cp baked tortilla chips, crushed
1. Combine ranch dressing and salsa; set aside.
2. In large bowl, layer romaine/lettuce, then carrots, black beans, corn, red onion, cheese. Pour dressing/salsa mix on top.
3. Chill 45-60 minutes in refrigerator.
4. When ready to serve, top with crushed tortilla chips.
Serves 8, but we often double the recipe so we can have leftovers.
245 calories per serving. 8 gm fat, 11 mg cholesterol, 797 mg sodium, 560 mg potassium, 37 gm total carbs
- 3-4 chicken breasts marinated in Italian dressing, grilled and chopped.
- 2 head chopped Romane lettuce
- 1/2 to 3/4 cup Parmesan cheese
- Croutons as desired
Mix all together and use Ceasar salad dressing to moisten (about 1/3 jar). I prefer “Newman’s Own” creamy ceasar salad dressing
Makes 4 servings, with leftovers
- Grated zest of 1 lime
- 1/4 cup fresh lime juice, or to taste (about 1 lime)
- 1 teaspoon salt
- 3 1/2 teaspoons ground cumin, or to taste
- 1/4 cup olive oil
- 1 1/2 cups water
- 1 14-ounce can low-sodium chicken broth
- 1 1/2 cups quinoa, uncooked
- 1 teaspoon salt, plus more to taste
- 1 1/2 cups corn kernels
- 2 15-ounce cans black beans, rinsed and drained (divided)
- 2 tablespoons red wine vinegar
- Freshly ground black pepper
- 2 cups finely chopped red, yellow or orange peppers, or a combination
- 1 jalapeno chile, seeded and minced
- 1/4 cup finely chopped fresh cilantro
- 1/2 cup chopped green onions (white and green parts)
- 2 cups salad greens (optional)
To make dressing: In a small bowl whisk together lime zest, lime juice, salt and cumin. Add oil in a slow stream, whisking constantly. Set aside.
To make salad: Bring the water and broth to a boil in a large saucepan. Add the quinoa and salt. Simmer for about 15 minutes until grains are just tender and the germ has begun to separate from the grain. Add the corn and continue cooking another 5 minutes. Remove from heat, let stand 5 minutes, then fluff with a fork and set aside.
Meanwhile, in a small bowl toss 2 cups of the beans with vinegar and salt and pepper to taste. Refrigerate the remaining beans from the can (about 3/4 cup) for the next meal.
Add the bell peppers, jalapeno, cilantro and green onions; toss well.
Reserve 1 cup of the quinoa-corn mixture for the next meal. Stir the rest into the bean mixture. Drizzle dressing over salad and toss well. Add more salt and pepper to taste.
Salad may be made one day ahead and chilled, covered. Bring salad to room temperature before serving. To serve, divide salad greens between 4 plates. Remove 1 cup of the salad mixture and reserve for the next meal. Divide the remaining salad among the plates and serve.
- 1 pkg. frozen petite peas
- 1 can french style green beans
- 1 stalk celery, cut fine
- 1 red sweet pepper, chopped
- 1 small onion, sliced
Mix ¼ C. vinegar, 2 T. olive oil, and 2 T. honey. Pour over vegetables. Let set 24 hours, drain and serve.
Peg and I argue about whether or not to chop up the shrimp and how finely to chop the cabbage—otherwise this is fun and easy to make. Good with any kind of beer.
- 1 1/2 pounds cooked shrimp, with tails off (I like to chop up the shrimp and disperse it through the salad, but Peg likes it whole)
- 1 large bell pepper; can use yellow, red or green (seed, core and dice into 1/4 inch pieces)
- 2-3 T. capers, drained
Toss above ingredients into a large bowl and set aside.
Next, make the dressing, by placing all the ingredients below (except the oil) in a food processor or blender and processing briefly:
- 2 eggs
- 2 T. cider vinegar
- 1 t. dry mustard
- 1/2 t. cayenne pepper
- 1/2 t. salt
- 1 t. minced garlic
- 1 – 1 1/2 c. corn oil
- 1/2 t. cumin
Then, with the motor running, slowly pour the oil through the feed tube and process until thick and smooth. Reserve 1/2 c. dressing to serve on the side. Mix about 1 cup of the dressing with the shrimp, bell pepper and capers in the large bowl.
Chop a head of cabbage fine (the way I like it) or medium/coarse (Peg and I argue over this, too). Put the cabbage into the large bowl with the other ingredients and toss thoroughly before serving. Slice some lemon wedges on the side if you have them. Editor’s note: You could also stuff the shrimp salad into a tomato or avocado to avoid arguments.
Food as Medicine: Whole Foods lists kale as the #1 super food. Here is a quick, easy and
delicious way to enjoy it raw.
- 1-bunch organic raw Kale (any kind), washed, deveined and torn into bite-sized pieces.
Use the following as a marinade:
- Braggs Liquid Aminos or Nama Shoyu
- Juice of one-half lemon
- Olive oil
- Sea salt
You can use sort of equal parts aminos, lemon juice and oil or more of one or the other to
taste (olive oil is 100% fat so I go a little less on that). Maybe ¼ cup of each? Pour the
marinade over the kale and massage it with your hands for 2-3 minutes, until it is tasty
and not bitter. It will be vibrant green.
Add the following:
- handful or so or organic pumpkin, white sesame and/or sunflower seeds
- handful or so of sunflower, mung, lentil or other sprouts (or whatever kind you like)
- ¼ red onion, sliced very thin, a handful of cherry tomatoes, cut in half, or chopped red pepper.
Serves 4 as a side salad or 2 as a meal.
This is great by itself, or over lettuce, served with tomato wedges and boiled eggs as a cooling summer salad.
- 1 ½ C. mayonnaise
- 1/3 C. lemon juice
- 1/8 C. sugar
- ½ C. sour cream
- 1 red onion, thinly sliced
- 2 T. dry dill
- ¼ t. salt
- 2 lbs. cooked medium or large shrimp
In a bowl, mix mayonnaise, lemon juice, sugar, sour cream, onion, dill and salt. Stir in shrimp. Cover and refrigerate, at least 4 hours. Stir once, and serve with tooth picks.
Very refreshing on a hot day.
- 4# Seedless watermelon, cubed
- 2# yellow or red cherry tomatoes
- a dash of salt
- ¼ C. thin sliced red onion
- juice of 2 limes
- 1 T. grated fresh ginger
- 1T. sugar
Cut melon into ¾ “cubes, add other ingredients, toss. Make 3-5 hours ahead so flavors can blend.
- 1 bag mixed salad greens
- 2 can (11 oz.) Mandarin orange segments, drained
- ½ C. Real Bacon bits (Oscar Mayer)
- 1 C. thinly sliced red onions
- ½ C. pecan halves1/2 C. Balsamic Vinaigrette Dressing
Mix all in a large bowl. Add dressing, and toss lightly. Makes 6 servings.
- 1 large head of shredded cabbage
- 1 Medium onion, chopped
- 1 large green pepper, chopped
- With ¾ Cup of sugar on top
- ¾ C. oil
- 1 T. salt
- 1 t. celery seed 1 t. dry mustard
- 1 t. sugar
Once boiled, pour over slaw, and do not stir. Refrigerate 24 hours and serve.