Archive for Salads

• Three Bean Salad with Creamy Mustard Dill Dressing

October 4, 2010 · Filed under Bean, Bean & Legume Dishes, Salads · Tagged , , , , , , , , ,

The American Cancer Research Intstitute shares this bean salad recipe which is low on fat, low on sugar and full of fiber.

Three Bean SaladThree Bean Salad with Creamy Mustard Dill Dressing

Lighten up a traditional favorite – three bean salad – to keep it full of fiber, light on fat and low in sugar. With three different kinds of beans, you’ll get a healthy dose of cancer-fighting phytochemicals, including saponins that slow the growth of tumors in lab studies. The vitamin C packed bell peppers add color and crunch, too. Enjoy this quick and easy classic favorite that can also be made up to eight hours ahead of serving.

Print a MS Word version of this recipe.
Makes 4 servings.
Per serving:230 calories, 5 g total fat (<1 g saturated fat), 36 g carbohydrate,
11 g protein, 11 g dietary fiber, 390 mg sodium
  • 1 cup canned chickpeas, rinsed and drained
  • 1 cup canned Great Northern beans, rinsed and drained
  • 1 cup canned kidney or red beans, rinsed and drained
  • 1/2 cup finely chopped red onion
  • 1 small red bell pepper, diced (optional)
  • 1 small green bell pepper, diced (optional)
  • 2 Tbsp. fat-free or 2 percent Greek yogurt
  • 1 Tbsp. low-fat mayonnaise
  • 1 Tbsp. coarse seed mustard
  • 1 tsp. lemon juice
  • 2 dashes hot pepper sauce
  • 1/2 tsp. salt
  • 1/4 teaspoon ground black pepper
  • 2 tsp. extra virgin olive oil
  • 1/2 cup chopped fresh dill
  • 1/4 cup chopped flat-leaf parsley

Directions

  1. In mixing bowl, combine beans with onion and peppers, if using.
  2. For dressing, place in mini food processor the yogurt, mayonnaise, mustard, lemon juice, hot sauce, salt and pepper and whirl to combine.
  3. With the motor running, drizzle in oil.
  4. Add dressing to beans and mix to combine.
  5. If serving immediately, mix in dill and parsley. Or, cover the dressed beans and refrigerate for up to 8 hours, adding herbs just before serving.

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Salad Recipes to Live For!

May 6, 2010 · Filed under Salads · Tagged , , , , , , , ,

Salads are the rockstar of summer! Not only do they infuse your body with plant-based nutrition but they are light, intriguing on the eyes and if you get creative with it – super lively. Instead of thinking about salads as a heap of vegetables, come up with fun ways to blend your salads.

Add beans, or tuna – better yet, add some smoked salmon! The key is to stay open to a wide range of possibilities. All Recipes has done a great job of getting the creative juices flowing for a tasty summer of salads.

Turn that salad from a side dish to an entree by adding some protein. This will turn it into a nutritionally balanced meal and keep your tummy from growling again an hour after dinner.  Read more…

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Turmeric Dressing

March 1, 2010 · Filed under Dressings, Salads · Tagged , , ,

Asparagus is a great food for Spring. Enjoy steamed asparagus with this healthy flax and turmeric dressing drizzled on top brought to us by lydiabily on EHow.

Instructions

Things You’ll Need:

  • 1/4 cup flax seed oil
  • 1/8 cup apple cider vinegar
  • 1/8 cup balsamic vinegar
  • 2 TBS tamari soy sauce
  • 2 cloves garlic
  • 1/8 tsp. turmeric
  1. Step 1

    Peel the garlic cloves and cut off the ends. Mince the garlic or press it through a garlic press.

  2. Step 2

    In a glass bowl or container, mix the oil, vinegars and tamari soy sauce. Adjust the amounts slightly to taste, but be careful not to overdo it, especially on the tamari. If you don’t have tamari soy sauce, you can substitute miso or sea salt.

  3. Step 3

    Add the garlic and turmeric to the dressing and stir vigorously or put in a bottle and shake.

  4. Step 4

    Serve with salad, cooked greens, raw vegetables, bean salads or grain dishes. But use it sparingly — this is strongly flavored and a little goes a long way.

  5. Step 5

    Store any extra salad dressing in the refrigerator. It keeps well. Just mix it again before serving.

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Healthy Recipe from Mayo Clinic

June 4, 2009 · Filed under Bean & Legume Dishes, Nutritious Family Recipes, Salads · Tagged , , , ,

This recipe is reprinted from Mayo Clinic’s website, which you can visit for more recipes and information.

Recipe: Edamame and summer bean salad
Dietitian’s tip:
Not your typical bean salad, this bright side dish made with fresh soybeans (edamame) is loaded with texture and flavor. Perfect for a picnic or barbecue, it’s easy to make ahead.

By Mayo Clinic staff

Serves 8
Ingredients
3/4 pound wax beans
2 cups shelled edamame
2 green (spring) onions
2 tomatoes, seeded and diced
1 tablespoon chopped fresh basil
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
1 teaspoon honey
1 teaspoon Dijon mustard
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions
Trim the wax beans and cut crosswise into thirds. In a large pot fitted with a steamer basket, bring 1 inch water to a boil. Add the wax beans and edamame, cover and steam until both are tender-crisp, about 5 minutes. Drain, rinse with cold water and drain again.

Trim the green onions, then thinly slice on the diagonal, including the tender green tops.

In a large bowl, combine the steamed edamame and wax beans, green onions, tomatoes and basil. Toss to mix evenly.

In a small bowl, combine the vinegar, lime juice, honey and mustard. Whisk in the olive oil. Add the dressing to the vegetables and toss to coat. Season with the salt and pepper. Serve chilled or at room temperature.

Nutritional Analysis(per serving) Calories 130 Monounsaturated fat 2 g
Protein 9 g Cholesterol 0 mg
Carbohydrate 12 g Sodium 196 mg
Total fat 5 g Fiber 4 g
Saturated fat 1 g

Mayo Clinic Healthy Weight Pyramid Servings
Mayo Clinic Healthy Weight Pyramid tool

Mayo Clinic Healthy Weight Pyramid: A sample menu

Vegetables 1
Protein and dairy 1

Diabetes Meal Plan Exchanges
Your diabetes diet: Exchange lists

Starches 1/2
Nonstarchy vegetables 1
Meat and meat substitutes 1/2
Fats 1

Dash Eating Plan Servings
DASH diet: Guide to recommended servings

Sample menus for the DASH eating plan

Vegetables 1
Nuts, seeds and dry beans 1
Fats and oils 1

This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00068

Nov. 30, 2006

© 1998-2009 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. “Mayo,” “Mayo Clinic,” “MayoClinic.com,” “EmbodyHealth,” “Reliable tools for healthier lives,” “Enhance your life,” and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

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Kid-Style Summer Salads

May 21, 2009 · Filed under Kids Can Cook!, Salads, Vegetarian Dishes · Tagged , , , , , , , , , , , ,

Enjoy some salads kids may like and can help you make, compliments of Clayton College of Natural Health

Kid–Style Summer Salads
Trying to feed children healthy meals can sometimes prove to be difficult. Here are some yummy salad recipes that even the kids may like. They may even want to help make it!
• Crunchy Carrot Salad
• Apple Mango Salad

Crunchy Carrot Salad
1 pound carrots, peeled
3/4 cup dry–roasted unsalted peanuts
3 Tablespoons minced fresh parsley
2 Tablespoons finely chopped fresh mint
1/4 cup olive oil
2 Tablespoons fresh lemon juice
1 1/2 teaspoons sugar
1/4 teaspoon salt

Grate the carrots on the coarse side of a box grater (a food processor extracts a lot of liquid and will make the carrots too soft for this salad). In a large bowl, gently toss together the carrots, peanuts, parsley, and mint.
In a small bowl thoroughly stir together the olive oil, lemon juice, sugar, and salt, then pour the dressing onto the salad and toss again until the carrots are evenly coated. Let the salad stand for 20 minutes before serving, or refrigerate it and serve within 2 days.
Source

Apple Mango Salad
1 mango, peeled, seeded and cubed
1 Granny Smith apple, peeled, cored & diced
3/4 cup toasted cashews
1 Tablespoon balsamic vinegar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1 pinch salt

In a medium bowl, toss together mango, Granny Smith apple, cashews, balsamic vinegar, cinnamon, ginger, and salt.

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Not Your Mother’s Pasta Salad

May 21, 2009 · Filed under Grain Dishes, Nutritious Family Recipes, Salads, Vegetarian Dishes · Tagged , , , , , , ,

This Pasta Recipe is from AICR.org’s Recipe Center

Not Your Mother’s Pasta Salad

It seems like no potluck is complete without at least ten dishes of pasta salad. Set your dish apart from the masses by adding a beautiful assortment of vegetables to a healthful platter of whole-wheat pasta. Without the standard white-flour pasta, full-fat mayonnaise and heaps of salt, your dish will provide more than just great taste: it also provides fiber, B and C vitamins, beta-carotene and cancer-fighting phytochemicals.
Mixed-Vegetable Pasta Salad
• 12 oz. whole-wheat pasta
• 1 1/2 Tbsp. extra virgin olive oil
• 1/4 cup low fat, reduced-sodium chicken broth
• 2 cloves garlic, chopped
• 1 large onion, chopped
• 1 (28 oz.) can unsalted, diced tomatoes in juice
• 1 (16 oz.) package button mushrooms, sliced
• 1 yellow bell pepper, sliced
• 1 red bell pepper, sliced
• 2 medium zucchini, shredded
• 1 tsp. dried oregano
• 1 tsp. dried basil
• 1 tsp. dried thyme
• Salt and freshly ground pepper, to taste
• 8 romaine lettuce leaves (may substitute any other large lettuce leaves)

Bring large pot of water to a boil. Add pasta and cook per package directions until al dente (firm, not mushy). Thoroughly drain pasta. Place in large bowl, add oil, toss and set aside.
Using large skillet over medium heat, heat chicken broth. Add garlic, onion and tomatoes. Cook until onion is softened, about 5 minutes. Add remaining vegetables and cook until tender crisp, about 5-6 minutes. Stir in oregano, basil, thyme, salt and pepper.
Add vegetable mix to pasta. Toss to mix evenly. Cover and refrigerate until well chilled, about 1-2 hours.
To serve, place lettuce leaves on plate. Top with pasta salad and serve immediately.
Makes 14 servings.
Per serving: 140 calories, 2.5 g. total fat (0 g. saturated fat), 24 g. carbohydrate,
5 g. protein, 3 g. dietary fiber, 140 mg. sodium.

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Spinach & Clementine Salad

December 12, 2008 · Filed under Salads · Tagged

Recipe/Article from American Cancer Institute Research

Spinach and Clementine Salad
2 lb. Clementines (8-12)
2 lb. baby spinach, washed and dried
4 celery stalks, cut into thin diagonal slices
1/2 cup walnuts pieces, toasted
1 cup red onion, sliced thin
1/4 cup dried cherries or cranberries
2 Tbsp. red wine vinegar
Pinch of sugar
1/4 cup extra virgin olive oil
1 tsp. Dijon mustard
1 small clove garlic, minced
Salt and freshly ground black pepper
Peel Clementines, removing all white pith. Separate segments. Put in a large salad bowl with spinach celery, nuts, onions and berries. Mix well.
Whisk together remaining ingredients in a small bowl. Drizzle over salad and serve.
Makes 8 servings. Per serving: 195 calories, 12 g. total fat (1 g. saturated fat), 19 g. carbohydrate, 6 g. protein, 6 g. dietary fiber, 120 mg. sodium.

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