Salads

These simple to make salads use the freshest fruits and vegetables. Serve them to your family and friends at your next picnic or dinner party.

• Baba Ganouche

• Basmati Rice and Butternut Squash Salad

• Dr. Fuhrman's Patriotic Salad

• Granny Annie's Waldorf Salad

• Green Bean Salad

• Jicama Orange Salad

• Middle East Carrot Salad

• Oriental Rice Salad

• Pea Salad

• Sesame Citrus Salad

• Summer Salad Supreme

• Tomato Herb Salad

• Vegetable Salad

• Wild Rice Salad with Raspberry Dressing
  
   

Basmati Rice and Butternut Squash Salad

  1 butternut squash

  1/2 cup shelled pumpkin seeds

  1 quart pure or distilled water

  2 cups brown basmati rice or wild rice blend

  3 scallions or chives, thinly sliced

  2 tablespoons finely chopped fresh cilantro or basil

  1/2 avocado

  1 tablespoon minced garlic

  Dash of cayenne pepper

  1/2 cup toasted unsalted soynuts, whole or halves

Cut the squash in half lengthwise, scoop out the seeds with a spoon, peel, and cut into 1/2 inch cubes. Lightly toast the pumpkin seeds in a 400ºF oven for 10 minutes.

Bring the water to a boil, sprinkle in the rice, cover, and simmer for 25 minutes or until all water has evaporated and the rice is tender. Be careful not to overcook the rice, or it will split and become starchy.

While the rice is cooking, steam or cook the squash for about 10 to 12 minutes until tender, but not mushy. Place in the refrigerator to cool.

Spread the cooked rice on a cookie sheet, and refrigerate until cool. (If you are in a hurry, like I usually am, place the rice and squash in the freezer and stir often to cool quickly.)

Place the avocado, garlic and pepper in a blender, and process until smooth.

Place all the ingredients, except the soynuts, in a large bowl, and toss until thoroughly mixed. Adjust the seasonings to taste, and serve cold or hot with the soynuts as a garnish.

Yield: 6 to 8 servings

Per serving: Calories 352, Protein 10 g, Fat 17 g, Carbohydrates 40 g, Fiber 4 g, Calcium 66 mg, Sodium 6 mg

Courtesy of John Nowakowski, Vegetarian Magic

Dr. Fuhrman’s Patriotic Salad

  1 cup fresh or frozen blueberries

  1 cup fresh or frozen strawberries

  6-12 lettuce leaves

  1 banana

  1/2 cup soy milk

Blend banana and soy milk to make topping. Arrange berries and lettuce leaves in a bowl. Pour topping over fruit and serve.

Reprinted with permission from Dr. Joel Fuhrman’s Healthy Times newsletter.

Granny Annie’s Waldorf Salad

  3 Red Delicious apples

  3 Granny Smith apples, or a combination of apples and D’anjou pears

  1/3 cup lemon juice

  3 celery stalks, diced

  1 cup red or green seedless grapes

  1 cup raisins

  1/2 cup walnut pieces

  Orange Yogurt Dressing

Core and chop the apples (and pears, if using). Place in a large bowl, and toss with the lemon juice to prevent discoloring.

Add the remaining ingredients and serve well chilled.

Serves 6 to 8.

Courtesy of John Nowakowski, Vegetarian Magic

Green Bean Salad

7 cups (2 lbs.) fresh green beans, cut into 1-inch pieces and blanched

juice of 1 lemon

2 cloves garlic, minced, or 1/2 tsp. garlic powder

2 Tbsp. parsley flakes

1 tsp. basil

Optional ingredients:

1 medium fresh tomato, diced

1 red or green bell pepper, sliced and blanched

1 cup sliced, blanched mushrooms

Combine all the ingredients and mix well. Chill for one hour and serve.

Preparation time: 30 minutes

Serves 4

Nutrition facts per serving:

Calories: 101 (18% from protein, 7% from fat)

Protein: 5.3 gm., Fat: .9 gm., Linoleic Acid: .2 gm. Fiber: 5.0 gm., Calcium: 118 mg., Sodium: 13 mg. Iron: 3.8 mg., B-Carotene: 193 mg., Vitamin C: 53 mg. Vitamin E: .3 mg., Selenium: .005 mg., Zinc: 1.0 mg.

Courtesy of Dr. Alan Goldhamer, Health Promoting Cookbook

Jicama Orange Salad

Jicama is a root vegetable, very popular in Central America. It resembles a turnip, but is slightly sweet with the flavor resembling an apple.

Jicama, peeled and julienne on a mandolin. If you do not have a mandolin, you may julienne in 1/8 x 2 inch strips with a knife.

Fresh squeezed orange juice

2 tablespoons rice vinegar

Dash of cayenne pepper

2 tablespoons fresh peppermint, chopped

3 oranges, peel to the flesh and remove sections as you would a grapefruit, avoiding the thick membrane.

Place the cut jicama in a medium bowl.

Combine the next four ingredients, blend with the jicama and marinate for two hours.

Fold in the orange sections and serve as is or on a bed of cut greens.

Garnish with the peppermint sprigs if desired.

Serves 3-4

Courtesy of John Nowakowski, Vegetarian Magic

Middle East Carrot Salad

  1 bag (16 ounces) organic carrots, coarsely grated

  1 cup freshly squeezed organic orange juice (about 2 large oranges)

  1/4 cup golden raisins

  1 tablespoon minced peeled fresh ginger

  1/4 teaspoon crushed red pepper

  2 medium avocados

In large bowl, combine carrots, orange juice, raisins, ginger and crushed red pepper, tossing to mix. Cover and refrigerate at least 8 hours.

To serve, remove seed and peel from avocados.  Cut avocados into very thin slices.  Place portion of carrot salad and avocado slices one each plate.

Makes about 8 servings.

Courtesy of Barbara Ferguson Kennedy

Oriental Rice Salad

  4 cups cooked short grain brown rice, cooled to room temperature

  1 cup finely shredded carrots

  1/2 cup raw sunflower seeds

  juice of 1/2 lemon

  1/2 tsp. ground ginger

  1/2 tsp. garlic powder

  1/4 cup dulse (seaweed), rinsed

  1 red or green bell pepper, diced

  1 cucumber, peeled and diced

Toss the ingredients together, except for the bell pepper and cucumber.

Toss the bell pepper and cucumber into the rice mixture. Serve cold or at room temperature.

Hint: You can also use this mixture as a filling for sushi by cutting the pepper and cucumber into thin strips and using them as center vegetables for the sushi roll.

Preparation time: 20 minutes

Serves 3

Nutrition facts per serving:

Calories: 486 (11% from protein, 26% from fat)

Protein: 13.7 gm., Fat: 14.5 gm., Linoleic Acid: 8.7 gm., Fiber: 8.3 gm., Calcium: 98 mg., Sodium: 38 mg.

Iron: 4.1 mg., B-Carotene: 2001 mg., Vitamin C: 39 mg. Vitamin E: 14.53 mg., Selenium: .1 mg., Zinc: 3.3mg.

Courtesy of Dr. Alan Goldhamer, Health Promoting Cookbook

Pea Salad

  2 cups sugar snap peas, sliced on diagonal slant

  1 cup raw corn, cut off the cob

  1 cup chopped cucumber

  1 cup grated red cabbage

  1/4 cup chopped onion

  1/4 cup chopped celery

  1/2 cup chopped green pepper

In a large bowl toss together all the ingredients and garnish with alfalfa sprouts. Top with dressing of your choice.

Courtesy of Paula Duvall, The New World of Eating

Sesame Citrus Salad

  Lettuce

  Spinach

  Thinly slivered red onion

  Cherry tomatoes, sliced in half

Dressing:

  1/2 cup orange juice

  juice of 1/2 lemon

  1 ounce unhulled sesame seeds (lightly toasted in a pan)

  2 ounces raw cashew nuts

  Onion flakes

Blend dressing in blender or VitaMix. Save some lightly toasted unhulled sesame seeds to sprinkle on the salad.

Courtesy of Dr. Joel Fuhrman

Summer Salad Supreme

The juices of the fruits will make a sweet dressing for this tasty salad.

  1 head of lettuce (can be 1/2 romaine and 1/2 red leaf), well washed and torn into  pieces

  4 carrots, finely shredded

  1 jicama, coarsely shredded, or 2-1/2 cups finely chopped water chestnuts

  3 ribs celery, diced

  1 red or green bell pepper, diced

  1 cucumber, diced

  4 oz. alfalfa sprouts

  1 fresh tomato, sliced

  2 mangoes, diced

  1 pint red raspberries

  5 ripe plums, pitted and diced

Toss all the ingredients in a large bowl.

Preparation time: 25 minutes

Serves 6

Nutrition facts per serving:

Calories: 138 (10% from protein, 7% from fat)

Protein: 3.9 gm., Fat: 1.2 gm., Linoleic Acid: .3 gm., Fiber: 7.0 gm., Calcium: 70 mg., Sodium: 44 mg., Iron: 1.7 mg., B-Carotene: 1672 mg., Vitamin C: 68 mg., Vitamin E: 2.0 mg., Selenium: .002 mg., Zinc: .7mg.

Courtesy of Dr. Alan Goldhamer, Health Promoting Cookbook

Tomato Herb Salad

  1 cup arugula, chopped

  1/2 cup fresh cilantro, minced

  10 leaves fresh basil, minced

  1 cucumber, thinly sliced

  1 small jicama, peeled and diced,

     or 2 cups diced water chestnuts

  5 roma or Italian tomatoes, thinly sliced

  2 cups small cherry tomatoes, cut in half

  1 avocado, diced

Toss all the ingredients together until well mixed.

Preparation time: 15 minutes

Serves 4

Nutrition facts per serving:

Calories: 136 (10% from protein, 50% from fat)

Protein: 3.6 gm., Fat: 8.4 gm., Linoleic Acid: 1.1 gm., Fiber 4.5 gm., Calcium: 48 mg., Sodium: 29 mg. Iron: 1.8 mg., B-Carotene: 243 mg., Vitamin C: 49 mg. Vitamin E: 1.8 mg., Selenium: .002 mg., Zinc: .6mg.

Courtesy of Dr. Alan Goldhamer, Health Promoting Cookbook

Vegetable Salad

  4 cups baby spinach, mesculin and romaine lettuce

  2 Tbsp. chopped celery

  2 Tbsp. shredded carrots

  2 Tbsp. chopped green onions

  1 tomato, sliced

  2 Tbsp. chopped red peppers

  1/2 cup garbanzo bean sprouts

  2 Tbsp. cooked peas

  1/4 cucumber, sliced

  2 Tbsp. cubed beets

  2 Tbsp. shredded zucchini

  2 Tbsp. sunflower seeds

In a large bowl combine all of the above ingredients. Top with a dressing of your choice.

Courtesy of Paula Duvall, The New World of Eating

Wild Rice Salad with Raspberry Dressing

Overcook the rice until it splits so you’ll have the texture you want for this salad. Raisins are a nice option if cranberries are unavailable.

  1 quart distilled or pure water

  1 cup wild rice

  1 cup Raspberry Vinaigrette Dressing

  1 tablespoon poppy seeds (optional)

  1/3 cup sun-dried cranberries

  1/3 cup sun-dried cherries

  1/4 cup toasted almond slices

Bring the distilled water to a boil and add the wild rice.

Cook the rice about 40 to 45 minutes until it is tender and splits. Strain the rice and cool in the refrigerator.

While the rice is cooling, prepare the dressing and toast the almonds.

When the rice is cool, add all the remaining ingredients and serve cold.

Yield: 4 servings

Courtesy of John Nowakowski, Vegetarian Magic

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