Guacamole Salad

Deconstructed Guacamole Salad

Ingredients:
2 ripe avocados, in thick slices
1 red onion, sliced in half moons
A generous handful of coriander
Cherry tomatoes, sliced in half
Salt and pepper to season

Dressing-
Juice and zest of 1 lime
1 teaspoon of Tabasco sauce
3 tablespoons of extra virgin olive oil

Directions:
-Whisk together the ingredients for the dressing in a bowl and set aside.
-Assemble the ingredients for the salad on a serving platter, start with the slices of avocado then top with the red onion slices and then the cherry tomatoes. Pick off little leaves of coriander and sprinkle all over the top of the salad.
-Drizzle over the dressing and then season with sea salt and a good grinding of black pepper.
-Serve straight away.

Broccoli, Ham & Pasta Salad

Cream Herbed Dressing

* 1/2 cup low-fat mayonnaise
* 1/3 cup nonfat plain yogurt
* 1/4 cup reduced-fat sour cream
* 3 tablespoons rice vinegar or white-wine vinegar
* 1 tablespoon Dijon mustard
* 1 tablespoon honey, or more to taste
* 1 1/2 teaspoons dried minced onion or dried chopped chives
* 1 1/4 teaspoons dried tarragon or dill
* 1/2 teaspoon onion salt or celery salt or 1/4 teaspoon of each
* White pepper to taste

Salad

* 3 cups cooked whole-wheat fusilli or similar pasta (about 6 ounces dry)
* 4 cups chopped broccoli florets (about 1 1/2 large heads)
* 1 1/2 cups diced ham (8 ounces), preferably reduced-sodium
* 1 large red or yellow bell pepper (or a combination), diced
* 1/4 cup diced red onion, plus slices for garnish
* 1/3 cup raisins
* Freshly ground pepper to taste
* 4 cups spinach leaves
* 1 cup torn radicchio leaves

Preparation

1. To prepare dressing: Combine mayonnaise, yogurt, sour cream, vinegar, mustard, honey, onion (or chives), tarragon (or dill) and onion salt (and/or celery salt) in a bowl until well blended. Season with white pepper. Taste and adjust seasonings, if desired.
2. To prepare salad: Combine pasta, broccoli, ham, bell pepper, diced onion and raisins in a large bowl. Add dressing and toss until evenly incorporated. Cover and refrigerate to blend the flavors for at least 30 minutes and up to 2 days.
3. Serve on a bed of spinach and radicchio, garnished with slices of red onion.

Tips & Notes

* Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 2 days.

Nutrition

Per serving: 306 calories; 7 g fat (2 g sat, 2 g mono); 31 mg cholesterol; 46 g carbohydrates; 4 g added sugars; 19 g protein; 6 g fiber; 838 mg sodium; 696 mg potassium.

Nutrition Bonus: Vitamin C (167% daily value), Vitamin A (85% dv), Folate (24% dv), Potassium (20% dv), Magnesium (18% dv), Zinc (17% dv), Iron (16% dv)

2 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 fruit, 2 vegetable, 2 lean meat

Broccoli, Ham & Pasta Salad

Cream Herbed Dressing

* 1/2 cup low-fat mayonnaise
* 1/3 cup nonfat plain yogurt
* 1/4 cup reduced-fat sour cream
* 3 tablespoons rice vinegar or white-wine vinegar
* 1 tablespoon Dijon mustard
* 1 tablespoon honey, or more to taste
* 1 1/2 teaspoons dried minced onion or dried chopped chives
* 1 1/4 teaspoons dried tarragon or dill
* 1/2 teaspoon onion salt or celery salt or 1/4 teaspoon of each
* White pepper to taste

Salad

* 3 cups cooked whole-wheat fusilli or similar pasta (about 6 ounces dry)
* 4 cups chopped broccoli florets (about 1 1/2 large heads)
* 1 1/2 cups diced ham (8 ounces), preferably reduced-sodium
* 1 large red or yellow bell pepper (or a combination), diced
* 1/4 cup diced red onion, plus slices for garnish
* 1/3 cup raisins
* Freshly ground pepper to taste
* 4 cups spinach leaves
* 1 cup torn radicchio leaves

Preparation

1. To prepare dressing: Combine mayonnaise, yogurt, sour cream, vinegar, mustard, honey, onion (or chives), tarragon (or dill) and onion salt (and/or celery salt) in a bowl until well blended. Season with white pepper. Taste and adjust seasonings, if desired.
2. To prepare salad: Combine pasta, broccoli, ham, bell pepper, diced onion and raisins in a large bowl. Add dressing and toss until evenly incorporated. Cover and refrigerate to blend the flavors for at least 30 minutes and up to 2 days.
3. Serve on a bed of spinach and radicchio, garnished with slices of red onion.

Tips & Notes

* Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 2 days.

Nutrition

Per serving: 306 calories; 7 g fat (2 g sat, 2 g mono); 31 mg cholesterol; 46 g carbohydrates; 4 g added sugars; 19 g protein; 6 g fiber; 838 mg sodium; 696 mg potassium.

Nutrition Bonus: Vitamin C (167% daily value), Vitamin A (85% dv), Folate (24% dv), Potassium (20% dv), Magnesium (18% dv), Zinc (17% dv), Iron (16% dv)

2 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 fruit, 2 vegetable, 2 lean meat

Blueberry Jello Salad

Ingredients:

* 1 can (8 ounces) crushed pineapple in juice
* 2 packages (3 ounces each) blackberry or black raspberry Jello
* 3 cups boiling water
* 1 can (15 ounces) blueberries, drained
* 8 ounces sour cream (1 cup)
* 1 package (8 ounces) cream cheese, softened
* 1/2 cup sugar
* chopped nuts

Preparation:
Blueberry Jello Salad Directions
Drain pineapple; reserve juice. Dissolve Jello in boiling water; stir in reserved pineapple juice. Chill until slightly set, about the consistency of unbeaten egg white. Stir in pineapple and blueberries. Pour into a 9 1/2 x 6 x 2-inch pan; chill until firm. Combine sour cream, cream cheese, and sugar; mix well until smooth and well blended. Spread over blueberry Jello salad and top with chopped pecans or walnuts.
Blueberry Jello gelatin salad serves 6 to 8.

Millionaire Fruit Salad

Ingredients:

* 1 small package (3 ounces) cream cheese
* 3 tablespoons half-and-half
* 1/4 cup mayonnaise
* 2 tablespoons lemon juice
* dash salt
* 2 tablespoons sugar
* 1 cup diced pineapple
* 1 can (about 11 ounces) mandarin orange sections, drained
* 1/2 cup halved maraschino cherries
* 1/2 cup green or red seedless grapes, halved
* 1/2 cup chopped pecans
* 1 cup miniature marshmallows
* 1 cup whipping cream, whipped

Preparation:
Direction for fruit salad
Combine cream cheese and 3 tablespoons whipping cream; add mayonnaise, lemon juice, salt, and sugar. Combine cream cheese mixture with fruit, pecans, and marshmallows. Fold whipped cream into fruit salad. Freeze this fruit salad in an 8-inch square pan.
Fruit salad serves 8.

Orange Sherbet Salad

Ingredients:

* 2 packages orange flavored gelatin
* 1 cup boiling water
* 1 cup orange juice
* 1 pint orange sherbet
* 1 can Mandarin oranges, drained and cut up
* 1 can (8 to 9 ounces) crushed pineapple, drained
* 2 bananas, peeled and sliced
* 1 cup sour cream
* 1 cup miniature marshmallows

Preparation:
Dissolve gelatin in boiling water; add fruit juice and sherbet. Stir until sherbet is melted. Add fruit and chill until firm. Combine sour cream and marshmallows; spread over top of salad just before serving.
Orange sherbet salad serves 10.

Ginger Ale Salad Recipe

This is a congealed salad with gelatin, fruit and ginger ale.
Ingredients:

* 1 1/2 envelopes unflavored gelatin
* 1/4 cup cold water
* 1/2 cup hot pineapple juice
* 1/4 cup lemon juice
* 2 tablespoons sugar
* 1/8 teaspoon salt
* 1 cup ginger ale
* 1/2 cup seedless grapes
* 1/2 cup pineapple chunks
* 1/2 cup chopped apple
* 2 tablespoons finely chopped crystallized ginger*

Preparation:
Soften gelatin in cold water; dissolve in the hot pineapple juice then add lemon juice, sugar, salt, and ginger ale. Chill thoroughly until mixture is partially set. Fold in the grapes, pineapple, apple, and ginger. Pour into a 1 1/2 quart mold. Unmold on a bed of greens and serve with whipped cream or salad dressing.

To make candied or crystallized ginger:
Boil 3/4 cup sugar and 1/2 cup water; add 1/2 cup peeled and chopped ginger pieces. Reduce heat to a simmer; simmer for 20 minutes. Drain well and let dry, then sprinkle with granulated sugar.

Pretzel Salad

This pretzel salad is always a hit. Take this salad to a potluck supper or serve at a special family meal or holiday dinner.
Ingredients:

* 2 cups crushed hard pretzels
* 3/4 cup melted butter or margarine
* 3 tablespoons sugar
* 1 package (8 oz) cream cheese
* 2 cups whipped cream or whipped topping
* 1 package (6 oz) strawberry gelatin
* 1 package (10 oz) frozen strawberries, thawed
* 2 cups boiling water
* 1 cup sugar

Preparation:
Mix together the crushed pretzels, butter or margarine, and 3 tablespoons of sugar. Put into a 9 x 13-inch baking dish; bake at 400° for 8 to 10 minutes. Mix together the cream cheese, 1 cup sugar, and whipped topping. Mix gelatin into boiling water, then add frozen strawberries. Spoon over cream cheese mixture. Garnish with fresh strawberries.
Serves 10 to 12.

Papaya, Chicken and Pecan Salad
This salad will transport you to a tropical island. When choosing a papaya,make sure it yields to light pressure and has a pleasant, fruity aroma. If papaya is not available, substitute mango.
Ingredients:
1 cup water
1/2 lb. boneless, skinless chicken breasts
4 cups torn romaine lettuce
1 medium papaya (about 1 1/2 cups), halved, seeded, peeled and cubed
1 cup red pepper strips (about 1 large pepper)
2 scallions, sliced (about 1/4 cup)
2 Tbsp. red wine vinegar
1 Tbsp. fresh lime juice
1 tsp. honey
1 garlic clove, minced (about 1/2 tsp.)
1/2 tsp. Dijon mustard
1 1/2 Tbsp. olive oil
Salt and freshly ground black pepper, to taste
1/4 cup pecan halves, toasted

Instructions:
1. In 10-inch nonstick skillet, bring 1 cup water to boil. Add chicken breasts; return to boil. Cover and reduce heat to low and cook about 15minutes, until chicken is cooked through.

2. With slotted spoon, transfer chicken to covered container. Cool in refrigerator.

3. In large salad bowl,combine lettuce, papaya, red pepper and scallions. In measuring cup, whisk together vinegar, lime juice, honey, garlic and mustard. Slowly add oil in thin stream. Whisk until well blended.

4. Add salt and pepper, to taste. Cube chicken into bite-sized pieces and combine with dressing. Toss chicken and dressing with salad. Top with pecans.

Nutritional Information:
Makes 4 servings. Per serving: 220 calories, 11 g total fat (1 g saturated fat), 17 g carbohydrates, 16 g protein, 4 g dietary fiber, 62 mg sodium.

Melon Salad
1 lb. watermelon
1/2 lb. honeydew melon
1/2 lb. cantaloupe
4 Tbsp. diced feta cheese
2 Tbsp. finely chopped mint leaves
Juice of 1-2 limes
Salt and pepper to taste, if desired
Whole sprigs of mint leaves for garnish (optional)

Seed the melons and cut into bite-sized pieces. Arrange them on a platter or 6 salad plates. Sprinkle with the feta and chopped mint. Season with lime juice and, if desired, a pinch of salt and pepper to taste. If using, garnish with sprigs of mint.

Makes 6 servings.

Per serving: 69 calories, 2 g. total fat (1 g. saturated fat), 13 g. carbohydrate,
2 g. protein, 1 g. dietary fiber, 82 mg. sodium.

Brown Rice Salad with Peas and Red Pepper
1 cup frozen peas, thawed
2 cups long grain brown rice, cooked
1 small red pepper, diced
1 small bunch watercress, chopped
2 Tbsp. extra-virgin olive oil
1 Tbsp. rice vinegar
1 small clove garlic, finely minced
Salt and freshly ground black pepper, to taste
2 Tbsp. pine nuts

Microwave peas on high for 1 minute. In a medium salad bowl, combine peas, brown rice, red pepper and watercress. In a small bowl, whisk together olive oil, rice vinegar and garlic. Add to rice mixture, tossing well to combine. Season to taste with salt and pepper. Garnish with pine nuts.

Makes 8 servings.

Per serving: 118 calories, 5 g. total fat (less than 1 g. saturated fat), 15 g. carbohydrate, 3 g. protein, 2 g. dietary fiber, 19 mg. sodium.

Two-Potato Salad


1 lb. 3/4-inch diced boiling potatoes, preferably yellow-fleshed
(peeled)
1 1b. 3/4-inch diced sweet potatoes (peeled)
1/4 cup Dijon mustard
3 Tbsp. white wine vinegar
1/4 cup extra virgin olive oil
2/3 cup minced shallots
1 Tbsp. minced fresh rosemary leaves
1 Tbsp. minced fresh thyme leaves
4 cups loosely-packed washed spinach leaves torn
into bite-size pieces*
Salt and freshly ground black pepper to taste


Place boiling potatoes and sweet potatoes in separate pots with enough cold water to cover. Cover with tight-fitting lids and bring to boil. Reduce heat to simmer and cook until just barely tender. (Potatoes will continue cooking after removed from pot.)

Meanwhile, make dressing by mixing mustard and vinegar in bowl, and gradually whisking in oil until smooth and well combined. Mix in shallots and herbs. Season to taste with salt and pepper, as desired.

When potatoes are not quite completely tender when pierced with a fork, drain and transfer to large bowl. Mix in half the dressing (about 1/4 cup) and set aside to allow potatoes to absorb flavors while cooling.

When they reach room temperature, lightly mix in spinach and remaining dressing. Adjust seasoning with additional salt and pepper, as desired.

*Baby spinach leaves can be used as is.

Makes 12 1/2-cup servings. Per serving: 116 calories, 5 g. total fat (less than 1 g. saturated fat), 16 g. carbohydrate, 2 g. protein, 3 g. dietary fiber, 151 mg. sodium.

Ginger-Carrot Salad with Cranberries

1 Tbsp. freshly squeezed lemon juice
1/2 tsp. honey
1 tsp. freshly grated or finely minced ginger
1/8 tsp. cinnamon
Pinch of salt
2 cups grated or julienned carrots (can use part cabbage)
1/4 cup dried cranberries
2 Tbsp. sliced almonds or peanuts

In medium bowl, whisk together lemon juice, honey, ginger, cinnamon and salt. Toss with carrots, cabbage and cranberries. Garnish with sliced almonds or peanuts and serve.

Makes 4 servings.

Per serving: 73 calories, 2 g total fat (>1 g saturated fat), 15 g carbohydrates, 1 g protein, 2 g dietary fiber, 58 mg sodium.

Blue and White Salad

A colorful, healthful main-course salad that's brightened with a handful of blueberries is a satisfying but light summer meal.

2 Tbsp. raspberry-flavored or blueberry- flavored vinegar
1/4 cup fat-free, reduced-sodium chicken broth
2 Tbsp. extra virgin olive oil
1 tsp. mild-flavored honey
1/2 tsp. fresh mint leaves, finely minced
1 cup plus 10 fresh blueberries
8 cups torn, mixed salad greens
2 oz. crumbled reduced-fat feta cheese

To make the vinaigrette, place in a blender the vinegar, broth, oil, honey, mint and 10 blueberries. Blend at low speed just until emulsified. Transfer to a jar with a tight lid and refrigerate until needed. Store chilled, vinaigrette will keep up to 2 to 3 days.

Just before serving time, toss mixed greens and remaining blueberries in a large bowl. Shake vinaigrette until thoroughly re-blended, drizzle over salad and toss lightly. Sprinkle crumbled feta over top and serve.

Makes 4 servings.Per serving: 134 calories, 9 g. total fat (2 g. saturated fat), 12 g. carbohydrate, 5 g. protein, 4 g. dietary fiber, 252 mg. sodium.

California Citrus and Greens Salad
with Garlic Dressing

Dressing:
4 large cloves fresh garlic, peeled
1/2 tsp. olive oil
1/3 cup orange juice
1 Tbsp. balsamic vinegar
2 Tbsp. extra virgin olive oil
1/2 tsp.dried thyme
Salt and freshly ground black pepper, to taste

Salad:
1 quart boiling water
1 cup small broccoli florets
1 bag (8oz.) pre-washed baby salad greens
1 navel orange, peeled and cut into bite-sized pieces
1 cup chopped red bell pepper

In blender, combine first five dressing ingredients. Puree until smooth. Add thyme, salt and pepper. Add broccoli and blanch for 1 minute. Drain well and let cool. In serving bowl, toss broccoli with remaining ingredients. Add dressing and toss again. Serve immediately.

Makes 4 servings. Per Serving: 155 calories, 8 g. fat (1 g. saturated fat), 20 g. carbohydrate, 4 g. protein, 3 g. dietary fiber, 99 mg. sodium.

Tomato-Cucumber Salad with Parsley and Mint

Ingredients:
4 medium ripe tomatoes, seeded and chopped
1/2 medium cucumber, peeled, seeded and chopped
1/3 cup diced red onion
2 Tbsp. fresh parsley, chopped
2 Tbsp. fresh mint, chopped
1 Tbsp. red wine vinegar
2 tsp. olive oil
1 tsp. Dijon mustard
Salt and freshly ground black pepper to taste


Instructions:
In large bowl, combine tomatoes, cucumber, red onion, parsley and mint. In small bowl, whisk together vinegar, oil and mustard. Add to tomato mixture and toss to coat. Season to taste with salt and black pepper.

Serve chilled or at room temperature.

Makes 4 servings, each 1/2 cup.
Nutritional Information:
Per serving: 59 calories, 3 g total fat (1 g saturated fat), 8 g carbohydrates, 2 g protein, 2 g fiber, 45 mg sodium.

Fruit and Cheese Salad

Dressing:
2 Tbsp. raspberry-flavored vinegar
1/4 cup fat-free, reduced-sodium chicken broth
2 Tbsp. extra virgin olive oil
1 tsp. mild-flavored honey
1/2 tsp. dried mint leaves

Salad:
6 cups torn, mixed salad greens
1 cup watercress, stems trimmed and chopped
1/2 cup red onion, very thinly sliced
1 fresh peeled, chopped orange or 1 can (11 oz.)
mandarin orange sections, drained
2 oz. crumbled reduced-fat feta cheese

To make dressing, blend vinegar, broth, oil, honey and mint at low speed until combined. Transfer to jar with tight lid; refrigerate until needed (up to 3 days). For salad, in large bowl, toss mixed greens, watercress, onion and orange. Shake vinaigrette until thoroughly re-blended, drizzle over salad and toss lightly. Sprinkle crumbled feta over top and serve.

Makes 7 servings. Per serving: 82 calories, 5 g. total fat (1 g. saturated fat), 8 g. carbohydrates, 3 g. protein, 2 g. dietary fiber, 143 mg. sodium.

Beet And Orange Salad With Citrus Vinaigrette

1 Tbsp. lemon juice
2 tsp. balsamic vinegar
1/2 tsp. salt
Freshly ground black pepper
1 Tbsp. extra-virgin olive oil
4 medium beets, stems trimmed to 1 inch
1 large navel orange
8 large Boston lettuce leaves
1-2 Tbsp. diced red onion
1/4 cup orange juice

Set a steamer insert into large, deep saucepan. Pour in cold water to a depth of 2 inches, making sure it does not touch bottom of steamer. Arrange beets in one layer in steamer. Cover tightly and set pot over high heat. When water boils, reduce heat and simmer beets 45 minutes, or until thin knife meets slight resistance when inserted into center at the widest point. Transfer beets to plate and let cool just enough to handle.

To avoid staining your work surface, lay a sheet of plastic wrap over it. Slip your hands into plastic sandwich bags. Cut tops and root tip off beets. With your fingers, pull and slide off beet skin. Cut each beet crosswise into 6 slices.

Grate 2 teaspoons zest from orange and set aside. Cut off top and bottom of orange. Setting orange on one of its cut sides on your work surface, slice off peel in strips, letting knife follow the curve of the fruit. Cut orange crosswise into 8 slices.

To assemble, line 4 salad plates with lettuce. On each plate, arrange 6 beet slices and 2 orange slices on top of lettuce. Sprinkle each with one-fourth of onions. If serving family style, line a serving platter with lettuce, top with all beets and orange slices, and add all onion.

For dressing: In a small bowl, whisk together orange and lemon juices, vinegar, salt and pepper until salt dissolves. Whisk in oil and add zest. Spoon dressing over the salad. Serve immediately.

Makes 4 servings.

Per serving: 90 calories, 4 g total fat (<1 g saturated fat), 14 g carbohydrate,
2 g protein, 3 g dietary fiber, 360 mg sodium.

Frosted 7 Up Salad

2 3 ounce packages lemon jello
2 cups boiling water
2 cups 7 up
1 20 ounce can crushed pineapple...drained...SAVE JUICE
1 cup miniature marshmallows
2 bananas...sliced
1/2 cup sugar
2 tablespoons flour
1 cup pineapple juice
1 egg...beaten
2 tablespoons butter
2 cups whipped cream

Dissolve jello in water. Add 7 up. Let partially set. Add drained pineapple, marshmallows and bananas. Chill til set. Cook sugar, flour, pineapple juice and egg in a saucepan til thick., Remove from heat. Add butter. Cool. Fold in whipped cream. Top the salad with the whipped cream mixture.

Summer Pasta Salad with Arugula, Bacon and Feta cheese


Ingredients:

16-oz box farfalle (bow tie) pasta
1/2 lb. bacon, cooked and crumbled
1/4 cup green onions, thinly sliced
1 pint cherry tomatoes, halved
4-oz package crumbled feta cheese
1/2 – 3/4 lb. baby arugula
1/2 cup extra virgin olive oil
1/4 cup balsamic vinegar
1 tsp. grated lemon rind
1 tsp. Dijon mustard
Salt and pepper to taste
1 cup cooked or grilled chicken pieces, optional

Directions:

Cook farfalle pasta according to package directions. Drain well. Transfer pasta to bowl. Add bacon, sliced green onions, cherry tomatoes, and arugula to warm pasta. Add feta cheese and toss. Whisk together balsamic vinegar, lemon rind, and mustard in a small bowl; gradually add olive oil in a slow, steady stream, whisking until blended. Wisk in salt and pepper to taste. Toss vinaigrette with pasta salad and serve warm.