Salads

Mango Coconut Cucumber Salad (Weeks One, Two, & Three)
Makes 6 Servings

• 1 cucumber, peeled, seeded, diced
• 1 mango, peeled & diced
• 1-2 tbs. lime juice
• 1-2 tbs lemon juice
• ½ tbs chili peppers, minced
• 2 tbs dried shredded coconut

Mix everything in a bowl. Chill for 15-20 minutes before serving. Works very well with Brazilian or Thai dishes!

Fresh Spinach & Avocado Salad (Weeks One, Two, & Three)
Makes 2 servings

• 1 large avocado
• 1 lime, juice of
• 8 oz fresh baby spinach leaves
• 4 oz cherry tomatoes
• 4 scallions, sliced
• ½ cucumber, cut into chunks
• 2 oz radishes, sliced
• Herbs, sprigs to garnish

Cut the avocado in half, remove the pit, and strip off the skin. Cut the flesh into slices.
Transfer to a plate, drizzle with the lime juice and set aside. Wash and dry the spinach leaves.
Put into the mixing bowl.
Cut the larger cherry tomatoes in half and add all the tomatoes to the mixing bowl, with the Scallions, cucumbers, and sliced radishes. Add your dressing in and toss.

Chilled Cucumber-Red Onion Salad (Weeks One, Two, & Three)

• 1 large cucumber
• vinaigrette dressing (see below)
• 1/8 to ¼ medium red onion, thinly sliced
• 1 tbs chopped fresh dill or mint
• 1 plum tomato

Peel the cucumbers, if desired, and thinly slice them. Place the slices in a salad bowl, along with
the red onion and tomato. Sprinkle the dill or mint over the salad, then drizzle with the salad
dressing and toss well.


Greek Salad (Weeks One, Two, & Three)
Makes 4 servings
Dressing:

• 1/3 cup Extra Virgin Olive Oil
• 1 tsp dried oregano
• 1 tsp minced garlic
• 1 tbs red wine vinegar
• 1 tbs fresh lemon juice.

Salad:

• 1 head romaine lettuce, torn into bite-size pieces
• 1 cucumber, peeled, seeded and sliced
• 1 small red onion, thinly sliced
• 1 red bell pepper, seeded and cut into thin strips
• 2 tomatoes cut into thin wedges
• 10 fresh mint leaves, finely chopped
• 15-16 kalamata olives
• 4-5 mild pepperoncini peppers, whole
• Sea Salt and Pepper

Whisk together the olive oil, oregano, garlic, wine vinegar, and lemon juice in a small bowl.
Season to taste with salt and pepper. Combine salad ingredients in a serving bowl. Toss w/ dressing; serve.

Zucchini Salad ( Weeks One, Two & Three)

• 3 shredded zucchini
• 2 red apples cut into small pieces
• 1 avocado cut into small slices
• cumin to taste
• braggs to taste

Mix all together and serve

Coleslaw (Weeks One, Two & Three)

• 1 cup shredded cabbage
• 1 cup shredded green cabbage
• 1 carrot shredded
• ¼ c onion, finely chopped
• juice from 1 lemon
• 1 tsp salt
• 1 garlic clove minced
• 1 tsp paprika
• 1/3 c olive oil
• 3 tbs apple cider vinegar
• 1 tomato, diced (optional)

mix together and serve

Spinach Salad (Days 11-20)

• 2 10 oz bags fresh baby spinach leaves, washed and stemmed
• 8 oz button mushrooms or baby portabella sliced
• ½ medium cucumber, sliced
• 2 Tbs walnuts, chopped
• 3 tbs vinaigrette salad dressing

Spin spinach once washed. Place in a salad bowl. Add remaining ingredients and toss with dressing.

Raspberry & Walnut Salad (Days 11-20)

• 4 Tbs Extra Virgin Olive Oil
• 2 Tbs Raspberry Puree
• 2 Tbs raspberry vinegar
• ½ teaspoon sea salt
• ¼ tsp pepper
• 12 oz package gourmet salad greens
• 1 ½ c fresh raspberries
• 1/3 c chopped toasted walnuts

To make the dressing: in a small bowl, whisk the Olive Oil, raspberry puree, raspberry vinegar, salt, and pepper together. In a serving bowl, toss the salad greens, raspberries, and walnuts together.
Pour the dressing over the salad; toss to coat. Season with salt and pepper to taste.

Greek Cranberry Salad (Days 11-20)

• 5 oz salad greens
• ¾ c dried cranberries
• ¼ c thinly sliced red onions
• 1 c coarsely chopped pecans
• ¼ c red wine vinegar
• ¼ c olive oil
• ½ c loosely packed parsley sprigs
• 2 dashes garlic powder
• 1 packet stevia
• ½ tsp dried oregano
• ½ tsp salt
• 1/8 tsp pepper

Prepare the dressing. Pour the red wine vinegar, Olive oil, parsley, garlic powder, oregano, S & P into a blender. Blend well until the ingredients are combined and the parsley is well processed.
Toss the greens, nuts, cranberries, onions, with the dressing, serve immediately.

Chicken, Tuna, or Red Salmon Salad (Days 11-20)

• 1 cooked breast chicken, or 1 6oz portion of red salmon or tuna cut into small pieces or mashed
• ½ celery stalk chopped in fine pieces
• 1 TBS finely chopped onion or green onion
• (When using chicken add ¼ to ½ tsp of Dill weed)
• 1 Tbs hain safflower mayonnaise (use enough to just moisten)

You may serve on a couple of pieces of leaf lettuce

Alternate Tuna Salad (Days 11-20)

• 1 6 oz serving of baked or broiled Tuna
• 1-2 tsp finely chopped red onion
• 3 Tbs fresh parsley, finely chopped
• 1 Tbs freshly squeezed lemon juice
• 3 Tbs Olive oil
• 1 celery stick, finely sliced

Mix all ingredients thoroughly and serve on lettuce and wedges of tomato.

Endive Salad in Tomato Vinaigrette - Ensalada de Endibia con Vinagreta

• 3 Belgian endives
• 1/3-1/2 cup extra virgin olive oil
• 3 roma tomatoes
• 3 Tbsp Spanish sherry vinegar
• 2 green onions, finely chopped or 2 Tbsp minced red onion (optional)
• 2 tsp capers, minced

Remove any outer leaves that are blemished or discolored. Prepare the endives by trimming off the bottoms, then rinsing each leaf carefully under cold water. Allow the leaves to drain in a colander. If necessary, pat dry with a paper towel. Arrange the endive leaves on a large platter or individual salad plates.
Finely chop the tomatoes and place them into a medium size mixing boil. Finely chop the green onions and put place in the bowl with tomatoes. Remove the capers from the jar with a slotted spoon, so that they drain. Chop the capers and mix into the bowl with other ingredients.
Pour olive oil and vinegar into the bowl and mix with the other ingredients.
Spoon the tomato vinaigrette sauce over the endives. Serve immediately or cover with plastic wrap and refrigerate.

Recipe from “Simple Substitutions for Healthy Eating” by Cindy Karas

Salads