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Healthy Recipes - Salads & Dressings


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Roasted Vegetable Salad with Chipotle Dressing

Makes 2 large salads

This salad is a tasty way to use up those late-summer, early-fall seasonal vegetables in your fridge. Feel free to add in or substitute your favorite roasted veggies—zucchini, yellow squash, butternut squash, cauliflower, or brussels sprouts would all be great options!

Ingredients

Roasted Vegetable Salad with Chipotle Dressing in a white bowl

Roasted Vegetables
1 medium sweet potato peeled and cut into 1" cubes
1 red bell pepper, cut into 1" squares
1 medium red or golden beet, peeled and cut into 1" cubes
1 ear of corn, outer leaves and silks removed
2 tbs extra-virgin olive oil, divided
1 tsp smoked paprika
Salt and pepper

Dressing
¼ cup extra-virgin olive oil
1 tbs balsamic vinegar
1 tbs lime juice
1 tsp adobo sauce (from a can of chipotle peppers in adobo)
½ tsp maple syrup
1 small clove garlic, pressed
¼ tsp salt

Salad
½ cup toasted pepitas or sunflower seeds
5-6 packed cups of baby arugula or spring mix
1/3 cup oil-packed sun-dried tomatoes, rinsed and drained
1 avocado, diced

Method

  1. Preheat the oven to 425 F.
  2. Combine the chopped sweet potato, bell pepper and beets in a large bowl. Drizzle with 1 tbs of the olive oil, sprinkle with the smoked paprika, season with salt and pepper, and toss until coated (you may want to toss the beets separately if using red beets—otherwise they will turn the other veggies red). Arrange these in a single layer on a rimmed baking sheet.
  3. Rub the corn cob with the remaining 1 tbs olive oil and season with salt and pepper. Wrap it in aluminum foil.
  4. Roast the vegetables in the oven. The corn will be done after about 15-20 minutes. Once cooled, slice roasted corn kernels off the cob with a sharp knife and set aside. Continue roasting the sweet potatoes, peppers, and beets until they are tender and caramelized, 15-20 minutes longer.
  5. Combine all dressing ingredients in a jar. Close lid tightly and shake until blended.
  6. To prepare the salad, combine the arugula or spring mix, roasted vegetables, toasted pepitas or sunflower seeds and sun-dried tomatoes in a large bowl. Drizzle with dressing, add the diced avocado and toss. Serve immediately.

Adapted from Love Real Food by Kathryne Taylor


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Cucumber-Tahini Dressing

Ingredients

Cucumber-Tahini Dressing

1 cucumber, sliced in half, seed and chopped
¼ cup tahini
¼ cup olive oil
Juice of 1 lemon
½ teaspoon salt
1 clove minced garlic
2 tablespoons minced onion
1 teaspoon ground cumin

Method

  1. Put all ingredients in a blender or food processor. 
  2. Blend until smooth and creamy, stopping occasionally to scrape the sides of the blender or food processor.
  3. Store in covered container in the refrigerator for up to 3 days. Shake before using.

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Roasted Beet Salad with Pears and Pecans

Ingredients

Beet salad with goat cheese
1 large bunch of beets* (about 4 good size beets)
4 cups chopped salad greens
2 pears, sliced thin and placed in lemon juice
Juice from 1 lemon
1 Tablespoon olive oil
1/3 cup chopped roasted pecans
Optional: 2 oz goat cheese


Method

  1. Bake pecans in a 350 F oven for about 10 minutes.
  2. Place cut pears in lemon juice while preparing the greens.
  3. Clean and cut greens in pieces of your choice.
  4. Mix salad greens with olive oil and toss.
  5. You choice: mix in the pears with lemon juice or use artistry to layer on greens.
  6. Carefully add beets to avoid turning the salad completely red.
  7. Top with chopped pecans and optional cheese.
Variation:
Toss beets with goat cheese to color the cheese a pretty rose color and also toss with the greens if you like and top with chopped pecans.

To bake the beets:

Preheat oven to 350 F. Scrub the beets but do not peel. Cut off the leaves but leave 1 inch of the stem and root attached. Wrap the beets in foil, individually or in small groups. Cook for about 45-60 minutes. Remove from the oven and when cool enough to handle, peel them and slice them into slices or quarter, depending upon the size. (The peel should easily slip off).

* If beets were purchased with greens, save them and cook as you would spinach. They taste great and are a terrific source of calcium and iron.


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Easy Garlicky Salad Dressing

Garlic Dressing

Garlic is a useful way to bring out the flavors of other healthy foods, like vegetables. Enjoy this dressing over your favorite cooked vegetables or salad!

Garlic has been found to reduce cholesterol and blood pressure, improve circulation and immune function, and lower overall cancer risk. Based on population studies, the National Cancer Institute concludes that eating both raw and cooked garlic might help reduce the risk of colorectal cancer. Not bad for something that tastes so good.

Ingredients

1 cup extra virgin olive oil
½ cup balsamic vinegar
1 tsp salt
1 ½ tsp pepper
7-10 cloves of garlic, minced

Directions

  1. Mix all ingredients in a jar and shake.
References
  • Garlic. National Center for Complementary and Integrative Health. November 30, 2016.
  • High Cholesterol and Complementary Health Practices: What the Science Says. National Center for Complementary and Integrative Health. 2010.
  • Cholesterol-Lowering Supplements May Be Helpful. Mayo Clinic. October 3, 2015.
  • Garlic and Cancer Prevention. National Cancer Institute. January 22, 2008.

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Panzanella Italian Bread Salad

Panzanella Italian Bread Salad

This salad is very popular in Tuscany and other parts of central Italy. It can have many variations and is perfect in the summer when tomatoes are abundant. It is a low cost recipe that quick and easy. The juice of the tomatoes is used as part of the dressing to soak up the crusty bread.

Salad Ingredients

1 red bell pepper, seeded and cut into 1 inch cubes
1 cup crusty bread cut into crouton shapes*
2 large ripe tomatoes, cut into 1-inch cubes –save the tomato juice
1 cucumber – unpeeled if organic and fresh, seeded and diced
1 yellow bell pepper, seeded and cut into 1 inch cubes
½ red onion, diced or larger pieces if you prefer
20 basil leaves, sliced and chopped (chiffonade)
2 Tablespoons chopped olives

*You can use day old bread that has hardened or toast bread in the oven. The bread can be cut into croutons before or after the bread is toasted.

Dressing Ingredients

Juice from the tomatoes
2 Tablespoons olive oil
3 Tablespoons red wine vinegar or your choice
½ Teaspoon mustard
½ Teaspoon salt (more or less)
¼ Teaspoon fresh ground pepper

Directions

  1. Toss bread and vegetables together. Add dressing, mix well and serve right away

Additions you may like

Variety of sliced zucchini
Other types of onions
Corn kernels
Pasta, rice, garbanzo beans or other legumes or potatoes


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Mandarin Salad

Mandarin SaladPrep Time: 25 minutes
Cook Time: 10-15 minutes(Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Serves 4-6

Ingredients

1/2 cup sliced almonds
3 tablespoons sugar
1/2 head iceberg lettuce
1/2 head romaine lettuce
1 cup chopped celery
2 whole green onions, chopped
1 (11 ounce) can mandarin oranges, drained
2 chicken breasts, grilled or baked and diced into bite size pieces (recommend seasoning breast with salt and pepper prior to cooking)

Dressing

1/2 tsp salt
dash of pepper
1/4 cup vegetable oil
1 Tbsp chopped parsley
2 Tbsp sugar
2 Tbsp vinegar
dash of Tabasco sauce

Method

  1. In a small pan over medium heat, cook almonds and sugar, stirring constantly until almonds are coated and sugar dissolved. Watch carefully as they will burn easily. Cool and store in air-tight container.
  2. Mix all dressing ingredients and chill.
  3. Mix lettuce, celery, onions and diced chicken. Just before serving add almonds and oranges. Toss with dressing.

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Ultimate Broccoli Salad

Broccoli salad
Serves 6

(vegan, gluten free, refined sugar-free)

This spin on traditional broccoli salad is exploding with flavor and health benefits! Consuming broccoli in its raw form is one of the best ways to obtain the cancer fighting compound called sulphoraphane. It’s also rich in vitamin C and fiber, two nutrients that play an important role in preventing heart disease.

Ingredients

Dressing:
¼ cup tahini or unsweetened cashew butter
¼ water
1 tablespoon honey or 100% maple syrup
2 tablespoons apple cider vinegar
½ teaspoon minced garlic or ¼ teaspoon garlic powder
½ teaspoon ground black pepper
½ teaspoon salt (optional)

Salad:
28-oz bag raw broccoli florets, cut into bite size pieces
¾ cup shredded carrot
¾ cup diced red onion
1/3 cup unsweetened dried cranberries
1/3 cup unsalted & toasted walnuts, almonds or sunflower seeds

Method

    1. Whisk all of the dressing ingredients together and set aside. If the dressing seems too “thin” add more tahini; if it’s too thick add water a little bit at a time. It should be the same consistency of Ranch dressing.
    2. Mix the salad ingredients, except for toasted nuts, in a large bowl.
    3. Add salad dressing to broccoli mixture, tossing until the broccoli evenly coated.

    4. Sprinkle on toasted nuts for garnish and enjoy!

    Suggestions: Pair with your favorite plant-based burger patty, grilled or baked tofu, grilled seafood or chicken. To serve as a main course, place on top of a large bed of leafy greens – no need for extra salad dressing since the broccoli is dressed.

    By Christina Archer, MS, RD


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    Green Kale and Avocado Salad

    Chronic inflammation can wear down your immune system and decrease your body's ability to function normally. Over time, this imbalance may contribute to your risk for chronic diseases such as cancer, arthritis, diabetes and heart disease. Did you know that foods can increase or decrease chronic inflammation? This yummy kale salad has many anti-inflammatory foods to help support your immune system. Enjoy!

    kale and avocado quinoa salad

    Ingredients:

    1 bunch kale, washed, dried and stripped of their stems
    Juice of 1 lemon
    1/4 to 1/2 teaspoon sea salt
    1 ripe avocado
    1/4 cup currants, raisins or dried cranberries
    Handful of nuts of your choice, coarsely chopped
    Handful of toasted pumpkin seeds
    1 to 3 teaspoons of olive oil
    2 tablespoons of your favorite fresh herb – thyme, cilantro, parsley, basil
    Lemon, sea salt and cracked black pepper to taste

    Directions:

    1. After removing stems, chop kale into 1 to 2 inch pieces. Place kale in large bowl and add lemon juice and sea salt, let rest for 5 to 10 minutes (this will decrease some of the bitterness).
    2. Cut avocado in half, remove the pit and cut each half into cubes (without cutting into the skin) while it is in the avocado skin. Flip the skin inside out and add the avocado cubes to the kale.
    3. Add currants, raisins or cranberries, nuts and seeds to the salad.
    4. Toss and lightly mash it (using a fork) until the avocado is incorporated.
    5. Add fresh herbs and toss, then add olive oil and toss again.
    6. Taste to see if more lemon juice, salt or pepper is needed.

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    Squash Salad

    Roasted Butternut Squash Salad with Cider Vinaigrette

    Butternut squash (cucurbita moschata) is technically a fruit that has a sweet and nutty taste. It is an excellent source of vitamin A that helps support vision and immunity, to name a few of its benefits. In addition, it is a very good source of fiber, vitamin C, vitamin B6, copper and manganese. A nutrient-dense food choice!!

    There are many seasonal, classic recipes for roasted butternut squash and squash soups, as well as more creative ways to enjoy butternut squash. For example, roasted squash is great to include in a whole grain tortilla or lettuce wrap along with black beans, caramelized onions, a sprinkle of grated cheese, cilantro and your favorite salsa. You can even use butternut squash as an alternative in baking - even in muffins!

    Cook Time: 30 minutes
    Level of Difficulty: Easy

    Ingredients

    1 butternut squash (1½ pound), peeled and diced into ½" pieces
    1 tbsp extra virgin olive oil
    1 tbsp pure maple syrup
    1 tsp salt
    ½ tsp freshly ground black pepper

    Cider Vinaigrette
    3/4 cup apple cider or apple juice<
    2 tbsp apple cider vinegar
    2 tbsp minced shallots
    2 tsp Dijon mustard
    8 tbsp of olive oil
    1 tsp salt
    ½ tsp pepper

    Additions
    4 ounces baby arugula, washed and dried
    ½ cup walnut halves, toasted
    1/4 cup pomegranate seeds
    3/4 cup freshly grated Parmesan (optional)

    Method

    1. Heat oven to 375 degrees F.
    2. Place the butternut squash on a sheet pan. Add 1 tablespoon olive oil, the maple syrup, salt and black pepper and toss. Roast the squash for 30 minutes, turning once, until tender.
    3. Making the Cider Vinaigrette: While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about 1/4 cup. Remove from heat and whisk in the mustard, 8 tablespoons or 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon of pepper. Set aside.
    4. Place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, pomegranate seeds and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper, if needed, and serve immediately.

    Adapted from recipe by Ina Garten


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    California Harvest Salad

    mediterranean saladPrep Time: 5 minutes
    Cook Time: 15 minutes (Total time will vary)
    Level of Difficulty:Easy

    Ingredients

    2 Tbsp olive oil
    1 lemon, juiced
    1 tsp honey
    ¼ tsp salt
    1 dash nutmeg
    1 – 5 ounce bag baby lettuce
    1 fresh stone fruit (nectarine or peach), sliced
    1 avocado, sliced
    1 ounce feta cheese, crumbled

    Method

    In a large bowl, combine olive oil, lemon juice, honey, salt and nutmeg. Add lettuce; toss to combine with dressing. Arrange stone fruit and avocado slices on top of salad. Scatter cheese crumbles on top and serve immediately.

    Recipe courtesy of Mediterranean Foods Alliance on behalf of California Avocado Commission.


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    Beet & Cucumber Salad

    Beet & Cucumber SaladPrep Time: 15 minutes
    Cook Time: 45 minutes (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    2 large beets, trimmed (save beet greens for later use; see note below)
    ½ cup low-fat or regular sour cream or plain yogurt
    ½ teaspoon cider or white wine vinegar
    2 teaspoons prepared white horseradish or prepared mustard
    ½ to 1 teaspoon Splenda, honey or sugar
    Salt or salt substitute to taste
    Freshly ground black pepper to taste
    4 cups baby lettuce greens
    1 small cucumber, peeled and sliced into about 12 slices

    Method

    1. Preheat oven to 400° F. Wrap beets in foil. Bake until tender when pierced with fork, about 45 minutes to one hour. Cool then peel beets. Cut each beet into six slices.
    2. Whisk together sour cream, vinegar, horseradish and Splenda in a bowl. Season dressing with salt and pepper.
    3. Divide lettuce leaves among four plates. Overlap beet slices and cucumber slices atop lettuce. Drizzle with dressing and serve.
    Beets and dressing can be made one day ahead. Cover separately and chill.

    Note: Beet greens are a tasty source of magnesium and iron. They can be substituted for spinach or Swiss chard in recipes. Simply cut washed greens into ribbons and steam or sauté in olive oil; finish with a splash of balsamic vinegar, and season with salt and pepper to taste.


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    Broccoli Salad

    Broccoli SaladPrep Time: 20 minutes
    Level of Difficulty: Easy

    Broccoli, a power-packed vegetable, contains selenium, has more vitamin C than an orange, and is a good source of bio-available calcium.

    Ingredients

    1 teaspoon sea salt
    3-4 stalks broccoli (1½ to 1¾ lbs)
    1 tablespoon olive oil
    2 tablespoons red wine vinegar (or, you can replace olive oil and vinegar with your favorite vinaigrette salad dressing)
    ¼ teaspoon sea salt
    1 large carrot, grated (½ cup)
    ¼ cup chopped walnuts, toasted
    ½ cup craisins, raisins or currents

    Method

    1. Boil water in a large pot. Add 1 teaspoon sea salt and broccoli stems. After a few seconds, add broccoli crowns. Blanch 30 seconds or until color is bright and somewhat translucent. Remove from boiling water and plunge into ice cold water. Drain well.
    2. In a large bowl, combine olive oil, vinegar, and ¼ teaspoon sea salt. Add grated carrots and raisins; toss to combine. Cut broccoli into florets and peel and dice the stems. Add to bowl; mix thoroughly. Add walnuts immediately before serving.

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    Colorful Egg and Potato Salad

    Colorful Egg and Potato SaladPrep Time: 20 minutes
    Level of Difficulty: Easy

    Ingredients

    2-3 pounds of a variety of potatoes (4 cups) purple, red, Yukon gold
    6 hard cooked eggs
    1 ½ cups chopped celery
    1/3 cup finely chopped green onions (combination of chives and red onions)
    ¼ cup minced parsley
    ¼ cup thinly sliced and cut radishes
    ¼ cup vinegar
    ½ cup mayonnaise
    3 tsp mustard
    ½ tsp salt
    ¼ tsp turmeric

    Method

    Combine potatoes, eggs, celery, green onions and chives combination, parsley and radishes in large bowl. Mix in dressing ingredients: vinegar, mayonnaise, mustard, salt and turmeric. Enjoy!

    Suggestions:

    Sprinkle vinegar on the warm cooked eggs before cooling to enhance the flavor of the potato.
    Add in grated carrot or zucchini.
    Vary the type of vinegar; wine, apple cider, balsamic, etc.
    Serve on bed of arugula.

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    Fiesta Salad

    Fiesta SaladPrep Time: 10 minutes
    Level of Difficulty: Easy

    This salad is packed with vitamins, minerals and antioxidants!

    Ingredients

    1 cup of corn, fresh or frozen
    1 can of black beans, drained and rinsed
    1 cup chopped tomatoes
    1 cup chopped red and green bell peppers
    1/2 cup chopped cucumber
    1/2 cup shredded zucchini
    1/2 cup minced red onion
    1/2 cup sliced olives
    2 tablespoons chopped cilantro
    Juice of 1 lime or 1/2 of lemon
    1 medium avocado, chopped

    Directions

    Mix all ingredients except for avocado. Gently fold in avocado. Drizzle with olive oil or grapeseed oil if desired.

    Suggestions

    Add in diced chicken, shrimp or tofu
    Add shredded cheese
    Add seasonings such as hot peppers or cumin


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    Marinated Rainbow Salad

    Marinated Rainbow SaladPrep Time: 20 min
    Level of Difficulty: Easy

    Ingredients

    Marinade:
    (Makes 1 cup, enough to marinate 4 to 5 cups of vegetables)
    ¼ cup water
    ½ cup vinegar, preferably red wine vinegar, or part fresh lemon juice
    ¼ cup olive oil
    Salt or salt substitute
    Freshly ground pepper

    Vegetables:
    1 cup chopped lightly cooked asparagus or green beans
    1 cup sliced red and yellow bell peppers
    1 cup thickly sliced or quartered mushrooms\
    ¼ cup thinly sliced white or red onion
    2 small tomatoes quartered, or 12 cherry tomatoes, cut in half
    8 black olives, sliced (about ¼ cup when sliced)

    Optional:
    1 cup shelled cooked edamame (soybeans) or cooked garbanzo beans

    Method

    1. Whisk together ingredients to make the marinade.
    2. In a large bowl, combine all vegetables (except tomatoes) and the marinade ingredients and stir. Cover, refrigerate and mix every few hours, if possible, or at least two times a day. Keep covered in the refrigerator for up to three days.
    3. Add tomatoes just prior to serving.

    Nutrition at a Glance (per serving)

    Each serving includes one eighth of the marinade
    Calories: 90
    Total fat: 8g
    Saturated fat: 1g
    Carbohydrate: 5g
    Dietary fiber: 1g
    Protein: 1g


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    Mediterranean Vegetable Salad With Grains

    Mediterranean Vegetable SaladPrep Time: 30 min
    Cook Time: 30 min
    Level of Difficulty: Easy
    Makes 4 Servings

    This salad combines a small amount of wild rice and quinoa for a wonderful texture when mixed with vegetables. It can be served warm or at room temperature. Cooked chicken or seafood such as crab, shrimp or scallops can be added to make it a complete meal.

    Ingredients

    Dressing:
    2 tablespoons olive oil
    2 tablespoons lemon juice
    1 teaspoon water
    ¼ teaspoon dried oregano
    ¼ teaspoon dried mint
    1 teaspoon finely minced fresh basil or ½ teaspoon dried basil
    Optional: 1 teaspoon prepared mustard

    Salad:
    2 cups spinach, Swiss chard or other greens, cleaned and cut into strips
    ½ cup chopped marinated artichoke hearts (6.5-ounce jar), drained; reserve marinade to use later
    ¼ cup sliced olives
    ½ cup cherry tomatoes, halved, or ½ cup chopped sun-dried tomatoes that were marinated in oil and drained before use.
    1 teaspoon finely chopped fresh parsley
    ¼ cup cooked quinoa or brown rice**
    ¼ cup cooked wild rice
    ¼ cup toasted pine nuts
    ½ cup crumbled feta cheese or fresh goat cheese

    Method

    1. In a large bowl, whisk together the dressing ingredients. Add spinach and mix well. Add artichoke hearts, olives, tomatoes and parsley, tossing all ingredients together.
    2. Add quinoa and wild rice and fluff with a fork.
    3. Sprinkle with pine nuts and feta cheese.

    This salad can be prepared in advance; add the pine nuts and feta cheese at time of serving.

    Serving Suggestion:
    Add other vegetables such as chopped roasted bell peppers, sliced mushrooms, cucumbers, red, white or green onions, grated carrot, lettuce, shelled edamame (green soybeans), garbanzo beans, lentils or other dried, cooked beans.
    Add grilled or poached chicken, or seafood such as crab, shrimp, scallops or sardines.

    ** Quinoa (pronounced “KEEN-wah”) is considered a “super” grain, since it contains more high-quality protein than most other grains. An ancient grain, it fits into our modern lifestyle especially because it cooks in about 15 minutes. Quinoa must be rinsed well before cooking to remove any residue of saponin, a bitter coating that protects the grain from birds and insects when it is growing. Quinoa, like rice, is cooked with a ratio of one part grain to two parts water, but with cooking, quinoa increases three to four times in volume.

    Nutrition at a Glance (per Serving)

    Calories: 200
    Total fat: 15g
    Saturated fat: 3g
    Total carbohydrate: 11g
    Dietary fiber: 2g
    Protein: 6g


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    Quick And Easy Fiesta Salad

    Fiesta SaladPrep Time: 20 min
    Cook Time: 5 min( Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    ½ cup cooked corn (fresh or frozen); or 1 small ear of corn, boiled, kernels removed from the cob*
    1 8- to 10-ounce jar roasted red peppers or 2 fresh red peppers, roasted, peeled, seeded and chopped**
    ¼ cup chopped cilantro (½ bunch cilantro, stems removed and chopped)
    ¼ cup chopped red onion
    ¼ cup olives, cut in half
    ½ avocado, cut into small chunks
    Optional: lettuce, mixed leafy greens or spinach

    Method

    Place all ingredients except the avocado in a large bowl and toss. Carefully mix in chopped avocado. If you wish, serve on top of the lettuce or mix the leafy greens and spinach into the salad.

    To turn this side dish into a satisfying entrée, top with some chicken or fish, cheese or tofu. Beans add flavor, protein and loads of fiber along with more carbohydrate. You can also add tomatoes, cucumber, zucchini, olive oil, salt, pepper, cumin or cayenne pepper, jalapeno or other hot peppers, lime or lemon juice.

    * To cut kernels off of a cooked ear of corn: After it cools, stand the ear of corn on end in a deep wide bowl. With a large, heavy, knife, cut in a strip from top to bottom down one side of the cob, cutting close to the cob. Rotate cob and repeat, shearing off all the kernels.

    ** Roast the peppers by placing them directly on an open gas flame, turning them frequently with tongs until all sides are charred black, 7 to 10 minutes. (Alternately, the peppers can be roasted under the broiler or grilled on a gas or charcoal grill.) Place the peppers in a plastic or paper bag and cool for 10 to 15 minutes. Peel the peppers, remove the seeds and the stems and chop.

    Nutrition at a Glance per serving (for ¼ recipe)

    Calories: 95
    Total fat: 5g
    Saturated fat: 0.5g
    Total carbohydrate: 10g
    Dietary fiber: 2g
    Protein: 2 g