Introduction Mediterranean Salads Greek Shrimp Salad Mediterranean Barley Rice Salad Tabouli – The Queen of Lebanese Salads Moroccan Carrot Salad Bulgur Salad Mediterranean Grilled Chopped Vegetable Salad Creamy Salads Potato Salad with Red Radishes, Green Onions and Champignon Mushrooms Egg Salad Pok-a-Dot Coleslaw Creamy Cucumber Salad Waldorf Salad Sweet Potato Salad with Orange and Lime Potato Salad Apple-Celery-Raisin Salad Hot Salads Roasted California Salad Grilled Asparagus Salad Warm Chickpea, Pumpkin, and Spinach Salad Scrambled Eggs Salad Warm Potatoes, Shallots, Beets, and Endive Salad Roasted Vegetable Salad Warm Tandoori Chicken Salad Barbecue Veggie Salad Leafy Greens & Bacon Mixed Vegetables Tomato Chevre Salad Fresh Garden Salad Garlic Pepper Salad Palm, Pepper, Tomato, Artichoke and Olive Salad Chopped Cucumber and Pepper Salad Anything Goes Sprouted Salad Surprise Salad Sauerkraut Salad Tomato and Cucumber Salad Asparagus, Roasted Red Pepper and Arugula Salad Calico Salad Mixed Veggies with Lemon Dressing Post’s Lettuce-less Salad Oriental Salads Asian Stir-fry Salad with Curry Lentils Teriyaki Ginger Mushrooms Page

Table of Contents

6 9 10 11 12 13 14 15 17 18 19 20 21 22 23 24 25 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53


Thai Chicken Salad Chinese Spinach Salad Bokin’ Awesome Salad Quinoa Salads Quinoa Salad with Apples and Almonds Quinoa, Black Bean, and Corn Salad Black Quinoa Salad with Salmon Quinoa Mango Salad Chickpea Quinoa Salad Warm Quinoa Salad Kale Quinoa Salad In-the-Fridge Salad Salads With Avocado Avocado, Cucumber, Mango, & Sultanas Salad Biltong Salad JJ Salad Grape Tomato and Avocado Salad Guacamole Salad Avocado, Hearts of Palm, and Red Onion Salad Early Summer Salad Bean Salads Two Bean and Rice Salad Italian White Bean and Artichoke Salad Chickpea Salad Fennel, Pepper, and Garbanzo Bean Salad Black Bean and Cottage Cheese Salad Green Bean Salad with Mint Chickpea Salad Chop-Chop Salad Red, White and Black Bean Salad Broccoli Salads Broccoli Cauliflower Toss Broccoli Salad Fresh Broccoli Salad with Raisins Broccoli and Pea Salad Broccoli-Tomato Salad Nutty Broccoli Slaw Salads With Fruit Curried Banana Salad Green Apple Salad Banana Delight Salad Berry Salad Strawberry Balsamic Avocado Salad Pear Salad Fresh Fruit and Nut Salad Cucumber Mango Salad Bacon, Rice, and Mango Salad Fresh Fruit Spinach Salad with Seasoned Ground Turkey Salads with Meat New York Strip Steak and Romaine Salad Gloria’s Cool, Crisp, Yummy Salad Mincemeat Salad Club Sandwich Salad

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Layered BLT Salad Pea Salad with Bacon Salads with Nuts Salad with Chia Seeds and Crushed Walnuts Sue’s Waldorf Salad for One Beetroot Salad Baby Arugula and Walnut Salad Carrot Ribbons with Cashews Spinach Salads Spinach and Chicken Salad Popeye the Sailor Quiche Parmesan Spinach Salad Lona’s Healthy Spinach Salad Veggie Salad Eagle Salad Spinach and Avocado Salad Baby Spinach and Sun-Dried Tomatoes Salad Salad Dressings Garlic Dressing Rosemary Lemon Vinaigrette Basic Tasty Vinaigrette Recipe Club Sandwich Salad Dressing Sun-Dried Tomato Vinaigrette Lemon Balsamic Vinaigrette Lemon Vinaigrette Pesto Dressing Garlic Vinaigrette White Balsamic & Dijon Mustard Vinaigrette Basic No-Fat Vinaigrette Mustard Vinaigrette White Wine Marinade Citrus Vinaigrette Pear Dressing Easy Low-Fat Blue Cheese Dressing Olive Oil & Lemon Juice Dressing Peanut Butter Dressing Geary’s Healthy-Fat Blend Balsamic Vinaigrette Dressing Stevia & Rice Wine Vinegar Dressing Red Wine Vinegar & Honey Dressing Coriander Vinaigrette Olive Oil & Lemon Juice Dressing Vinegar. Olive Oil. and Herbs Fish Sauce Dressing Eva’s Thousand Island Dressing Tamari Olive Oil Sauce Honey Mustard Dressing Calico Dressing Isabel’s Homemade Mayonnaise So…just who is Isabel De Los Rios? 110 111 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 129 130 130 131 131 132 132 133 133 134 134 135 135 136 136 137 137 137 138 138 139 139 140 140 140 141 141 141 142 142 143 145 Page 4 .

Page 5 .

depending on metabolic type and the number of calories required daily. Enjoy your yummy salad! With all of the recipes presented here (and with any other recipe you may choose to use). the healthier you will be—and the better you will feel. it is essential to keep your salads new. Eating the same foods. Also. Here are a few points to remember and consider for each recipe: Page 6 . To prevent this from happening. as instructed in the Chapter on Daily Meal Planning. especially salad. I highly encourage you to try at least one new recipe per week that suits your meal plan. For example. All recipes have been thoroughly reviewed and approved by me to ensure that each one follows all Diet Solution requirements. if you are a Carb Type allowed four 1-oz servings of protein for dinner and a salad recipe calls for 6 oz of chicken (or doesn’t specify a portion size). adhere to all the principles taught in the manual. be adventurous and try some foods that you have never tried before.Introduction This guide includes some fantastic salad recipes. remember that allowable food servings and portion sizes differ for each person. eat only 4 oz of chicken with your meal. Remember. and the more whole and natural the food you eat. Please adjust recipe portions to suit your meal plan. Because the Diet Solution does promote the inclusion of many fruits and vegetables into your daily meal plans. Also. according to the Allowable Servings Guide and the Food Choices charts. fun and interesting. fresh food is best. again and again leads to boredom and abandonment. submitted by our very own Diet Solution customers.

Fresh ingredients with minimal processing are always best Cheese should be raw and organic Yogurt should be full fat and organic Organic butter from grass fed cows is your best choice Salt Oils Water Honey Sweeteners General Ingredients Cheese Yogurt Butter Page 7 . Nuts and seeds should always be raw and preferably organic. and wild meats. poultry. and fish.and antibiotic-free.Go Organic Meats. Whenever possible. eggs. If you are going to roast your own nuts use the lowest temperature possible (preferably below 300 degrees) and even that will do some damage to the nuts so choose raw whenever possible. Eggs. hormone. fresh. Celtic sea salt or Redmond’s Real Salt. preferably. Oils should be cold expeller pressed and preferably organic (Organic Extra Virgin Olive Oil is your best choice). & Fish Organic ingredients are always best. Water should be pure and filtered. Poultry. choose free-range. Cooking and/or roasting nuts damages the health benefits of raw nuts. Honey should always be raw and can be used to sweeten any dressing. Use an unrefined sea salt or.


Mediterranean Salads Page 9 .

1 cup pitted Kalamata or other black olives 1 teaspoon dried oregano 1/4 cup olive oil 4 teaspoons red wine vinegar Baby spinach leaves. Brush both sides with oil and season with sea salt and pepper.) When ready to serve. Grill shrimp until fully cooked. If grilling. (Can be made an hour or so ahead. about 2 minutes per side. cheese. mix in a medium bowl the tomatoes. peeled Sea Salt and pepper 2 medium tomatoes. Meanwhile. Toss to coat. Lightly toss ingredients to coat.Greek Shrimp Salad Ingredients 1 pound raw shrimp. Top with a portion of the shrimp mixture. over spinach or lettuce in a large bowl. 2 tablespoons of the olive oil and 2 teaspoons of the vinegar. thread shrimp onto metal skewers or bamboo ones that have been soaked in water for 15 minutes. Set aside. Add shrimp to bowl. oregano. Divide greens among 4 large plates. cucumbers.Clinton Township. as well as a generous sprinkling of sea salt and pepper. Submitted By: Dianne Lambart . Michigan Page 10 . chopped 1 chopped cucumber 1/2 cup crumbled feta cheese (may substitute fresh shaved parmesan) 1/2 . spring mix or romaine lettuce (one or more 10 oz bags) Instructions Cook shrimp by grilling or boiling. drizzle remaining oil. 2 teaspoons of vinegar. olives.

Add to barley mixture.5cm) chunks. rinsed 1 cup (250ml) basamati rice. tossing to combine. Cut onion. Let stand for 5 minutes. bring 1 1/2 cups (375ml) salted water to boil. Recipe courtesy of Canadian Living Magazine Submitted By: Tammy K. red pepper and cucumber into 1-inch (2. crumbled Pour dressing over salad and toss to coat. Alberta. about 20 minutes. Add rice. Refrigerate for 30 minutes. about 15 minutes. cover. Transfer to large bowl.Mediterranean Barley Rice Salad Ingredients 1 cup (250ml) pearl barley. add to barley mixture. drain well. coarsely chopped 1 pkg (200g) feta cheese. cook barley until tender. Drain and rinse under cold water. – Calgary. or up to 24 hours. Cut tomatoes in half. Meanwhile. Let stand for 10 minutes to dry. reduce heat and simmer until tender and no liquid remains. let cool. in separate saucepan. rinsed 3 cups (750ml) cherry tomatoes Half large red onion 1 sweet red pepper 1 English cucumber Instructions In saucepan of boiling salted water. 4 cups (1L) baby spinach. add to barley. Canada Page 11 .

Tabouli – The Queen of Lebanese Salads Ingredients 3 large bunches of parsley 1/3 cup of bulgur 2 cups of boiling water 4 green onions with green tops.) Toss well. diced small ¼ cup of fresh mint. Canada Page 12 . Serve with Romaine lettuce leaves. Ontario. to serve Add onions. drain. salt. and shake out excess moisture. tomatoes. Tear leaves into bite-sized pieces and use to scoop up salad for eating. Submitted By: Penny – Ottawa. Romaine lettuce leaves. diced small ½ teaspoon of sea salt ¼ teaspoon of freshly ground pepper 1/3 cup of lemon juice (or to taste) ¼ cup of extra virgin olive oil Instructions Wash the parsley well. pepper. finely chopped (or 2 tablespoons dry) 2 large tomatoes. Set aside to cool while preparing other ingredients. (If not serving immediately. lemon juice and oil. mint. Add to bulgur. Drain well. Soak bulgur in boiling water in a large bowl for 2 minutes. Remove stems from parsley and discard. do not add tomatoes and onions until just before serving. Chop parsley very fine (3 bunches should yield about 5 cups).

Add olives. then drain them. parsley. or refrigerate for a few hours before serving. lemon juice and rasped fresh garlic to the carrots. Let the carrots cool. heat mixture for awhile while stirring. olive oil.Moroccan Carrot Salad Ingredients Carrots Green or dark reddish olives Fresh parsley Olive oil Cumin Salt Lemon juice Fresh garlic Instructions Cut carrots into round pieces. Submitted By: Nezha Haffou Page 13 . Serve immediately. Boil carrots with some salt. a bit of cumin. Mix.

Submitted By: Betty Clarke Page 14 . celery. and pepper. red onions and nuts in a large bowl. mint.Bulgur Salad Ingredients 1 cup of fresh-squeezed orange juice 1 cup of bulgur ½ cup of dried cranberries. lemon juice. chopped ½ cup of celery. chopped 2 tablespoons of fresh mint leaves. covered until bulgur has absorbed all of the liquid-15 to 20 minutes. salt. peeled and diced ¼ cup of red onion. Reduce to low and stir in bulgur. minced ¼ cup of chopped walnuts 1/3 cup of fresh parsley. Cover and refrigerate at least 2 hours before serving. Simmer. Mix well. parsley. Add cooked bulgur. place cranberries. chopped 1 tablespoon of olive oil 1 tablespoon of squeezed lemon juice freshly Instructions Combine orange juice and 1 cup water in a medium saucepan. cucumber. diced ½ cup of English cucumber. lemon zest. Bring to a boil over high heat. 1 teaspoon of grated lemon zest ¼ teaspoon of salt 1/8 teaspoon of freshly ground black pepper Meanwhile. olive oil.

Season with salt and pepper. Add the green beans to the boiling water and.Mediterranean Grilled Chopped Vegetable Salad Instructions Cut the eggplant. Trim the fennel and cut crosswise into slices 1/2 inch thick. Drain the vegetables and set aside. trimmed 10 baby carrots. place the vegetables on the cooking grid not directly above the heat. Cut the grilled vegetables into 1/2-inch pieces. bring a large pot of salted water to a boil and fill a mixing bowl with ice and water. As they are done. as soon as it returns to the boil and the beans are bright green. Ingredients 1 medium eggplant 1 medium zucchini 1 medium yellow squash 1 medium fennel bulb 1 small red onion 8 asparagus spears Sea Salt Water Meanwhile. Build a fire in a charcoal grill. turning as necessary to prevent scorching. trimmed ½ cup of Kalamata olives.Kennedy Saskatchewan Canada Page 15 . for indirect-heat cooking. Trim the asparagus. 5 to 7 minutes total cooking time. When the fire is hot. ¾ cup of extra-virgin olive oil Freshly ground black pepper 30 green beans. or preheat a gas grill. until are nicely browned and tender-crisp. Peel the onion and cut crosswise into slices 1/2 inch thick. transfer the vegetables to a platter and leave to cool. use a wire skimmer or slotted spoon to transfer them to the ice water. zucchini and squash diagonally into slices 1/2 inch thick. Add the baby carrots and boil until tender-crisp. transfer to the ice water. Cook. 2 to 3 minutes. plus ¼ pound block (optional) 3 tablespoons of lemon juice 3 tablespoons of sherry vinegar ½ cup of Sun-Dried Tomato Vinaigrette (see Dressings) ¼ cup of chopped fresh parsley leaves Submitted By: Angela McDaniel . Cut the carrots and green beans on the bias into 1/4-inch pieces. With 1/2 cup of the olive oil. coat all the vegetables. Set the vegetables aside. pitted and halved 1 cup of mixed baby lettuces ½ cup of crumbled raw feta cheese.


Creamy Salads Page 17 .

You can use more or less of each ingredient. without the mayonnaise. Good on its own. it can be done with yogurt or kefir only. However. Take them out of the water and let them cool. also great with meats done on the barbecue. just chop them into halves or quarters. taste. salt and pepper to taste and toss everything together until mixed. there is no set quantity of ingredients. no need to peel them. or what is available. Chop the green onions including the green part and add them to the mix. Submitted By: Sorana . For a lighter version on hot summer days. When they are cool enough to touch. peel them and roughly chop them in cubes about 1” size. equal parts red radishes and mushrooms Green onions Lettuce (the crunchier sort. It can be served immediately or refrigerated for later use or even the next day. Approx. potato is the main ingredient so it should dominate while the rest are just complementing and flavoring the salad.Ingredients Potatoes Potato Salad with Red Radishes. the better) Plain yogurt or kefir with live cultures Isabel’s Homemade Mayonnaise (see Dressings section) Salt and pepper *For this salad. depending on your mood. Chop radishes and mushrooms in slices and add them in with the potatoes. Just double the quantity of the yogurt or kefir. Green Onions and Champignon Mushrooms Instructions Boil potatoes with their peel on until they are done (so you can easily slide a fork in them). Make sure the potatoes have cooled completely by the time you start adding in the rest of the ingredients. If you’re using baby potatoes.Canada Page 18 . Add equal parts mayo and yogurt.

Mix in the rest of the ingredients. Submitted By: Kara – Marshall. Enjoy! Ingredients 5 organic hard-boiled eggs 2 cups of cottage cheese 1 tablespoon of finely diced onion ½ cup of plain Greek Yogurt 3 dashes of sea salt 2 tablespoons of mustard Add more salt and mustard as needed.Egg Salad Instructions Finely chop the hard-boiled eggs. Michigan Page 19 .

Chop the sweet red pepper into ½ -inch pieces. yogurt.Pok-a-Dot Coleslaw Ingredients 1 large head of cabbage 1 large sweet red pepper 1 tablespoon of whole caraway seed 8 oz can of crushed pineapple in pineapple juice ¼ cup of Isabel’s Homemade Mayonnaise (see Dressings section) ¼ cup of plain yogurt Instructions Cut cabbage in half and shred only one half. Drain the crushed pineapple and save the juice. Makes 4-6 servings. some to be used in dressing. Put other half back in refrigerator. chopped red pepper. and one tablespoon of the pineapple juice. Cover and refrigerate for at least 30 minutes. and drained crushed pineapple. Alaska 20 . Blend mayonnaise. Add to the cabbage mixture. Page Submitted By: Victoria – Fairbanks. toss the shredded cabbage. In a bowl. Add the caraway seed. and mix well.

stirring to coat. If too tangy. celery. add herbs such as basil or mint. flavored vinegars. Submitted By: Sarah Struck – Phoenix. fennel. Add sliced cucumber. red or green pepper. Arizona Page 21 . Season with salt and pepper. to taste Instructions Stir together yogurt and vinegar in a medium bowl adjusting amounts to desired thickness and taste.Creamy Cucumber Salad Ingredients 1 cucumber. add a little Stevia to balance flavor. fresh or dried. This basic recipe can be changed up to use what’s in the house: plain or Greek yogurt. throw in thinly sliced red onion. Chill before serving if there’s time. peeled and thinly sliced ½ cup of plain yogurt 3 tablespoons of red wine vinegar Stevia (optional) Sea Salt and freshly ground pepper.

or Greek yogurt Instructions Mix all ingredients together and enjoy.Waldorf Salad Ingredients ½ cup seedless green or purple grapes-washed 1 apple (your choice)-cored and chopped-I leave the skin on ¼ cup walnuts I stalk celery-chopped Sea salt and pepper to taste 1 teaspoon of lemon juice-to help apple from turning brown Isabel’s Homemade Mayonnaise (see Dressings section). Mix. and enjoy! Submitted By: Karen . Add mayonnaise or yogurt as dressing.Luling. Louisiana Page 22 .

Toss with dressing. covered. Toss well. Steam sweet potato cubes.Sweet Potato Salad with Orange and Lime Ingredients 2 teaspoons of grated lime rind 1/4 cup of fresh lime juice 2 teaspoons of grated orange rind 1/4 cup of fresh orange juice 3 pounds of sweet potatoes. salt and pepper to taste. Submitted By: Dianne Lambart – Clinton Township. peeled & cut into 3/4 inch cubes 1/4 cup of fresh snipped chives 1/2 cup of olive oil 2 teaspoons of Dijon mustard Instructions Whisk fruit juices and rinds with mustard and oil. Cool and add chives. Michigan Page 23 . for about 7 minutes or until just tender.

apple. Toss again. sliced and diced 2 small boiled potatoes. mayonnaise and salt.Potato Salad Ingredients 4 hard-boiled eggs. potatoes and cauliflower in a large serving bowl. This salad may be served immediately or on the next day. pickles. to taste Instructions Combine diced eggs. diced 2 cups of diced pickles 2 cups of boneless roasted chicken breast. very carefully. diced 2 cups of frozen peas 4 tablespoons of Isabel’s Homemade Mayonnaise (see Dressings section) Salt. diced 1 small green apple. Toss to mix well. Makes 6 to 8 servings. diced ¼ steamed cauliflower head. Add frozen peas. California Page 24 . chicken. Submitted By: Sofia Pesin – San Francisco Bay Area.

Stir in mayonnaise to make the mixture the desired consistency. and raisins in a bowl.Apple-Celery-Raisin Salad Ingredients 1 apple 1 stalk of celery 1 cup of raisins Isabel’s Homemade Mayonnaise (see Dressings section) Instructions Cut apple and celery stalk into small pieces. Submitted By: Corinda Laberee Page 25 . celery. Combine apple.


Hot Salads Page 27 .

Turn once. Coat veggies in seasoning. cut into spears 8 asparagus spears. mixed greens. Roast for 40 minutes. cut into 2 inch pieces 1/2 medium squash. sliced into 8 sections (omit if desired) 1 teaspoon of salt 1 teaspoon of black pepper Instructions Preheat oven to 400º. prepare Rosemary Lemon Vinaigrette (refer to recipe in the Dressing section). Prepare veggies. avocado. etc. Pile the roasted veggies atop lettuce in the middle of your most beautiful serving dish. Page Create your Roasted California Salad! Place lettuce in a large serving bowl. Prepare seasoning for veggies. Missouri 28 . mesclun. sliced into ¼” sections 1 avocado. cut into spears (or bite-sized pieces) 1 orange pepper. sliced at angle about 1/4” thick 1 cup of sliced baby portabellas (including the stems) 1 small red onion. finely chopped 1 teaspoon of rosemary 2 tablespoons of coconut oil 1 cup strawberries.Saint Louis. and walnuts. 2 cloves of garlic. sliced into ¼” sections 1 cup walnut halves 1 head of red romaine lettuce. sliced at an angle about 1/4” thick 1/2 medium zucchini. Add fruit. Prepare strawberries. avocado. While veggies roast.Roasted California Salad Ingredients 1 red pepper. mango. Wash and prepare lettuce. quartered 1 mango. Submitted By: Emily Peterson . nuts along the sides of the dish. and loosely cover with foil on a cookie sheet.

Missouri Page 29 .Springfield. Toss and serve. Submitted By: Vicki Flanagan . Coat asparagus spears with olive oil/lemon mixture reserving excess mixture for dressing. halved Instructions Preheat oven to 350º. thinly sliced ½ . Combine olive oil and lemon juice. Cut asparagus into bite sized pieces and add to bowl along with extra olive oil mixture for dressing.½ red onion. combine spinach. parmesan cheese. onions.Grilled Asparagus Salad Ingredients 1/4 cup of olive oil 1/8 cup of lemon juice 12 fresh asparagus spears 6 cups of fresh spinach leaves 1/8 cup of grated parmesan cheese ¼ . almond slivers and cherry tomatoes. Can grill them if you desire. In a large bowl. Place on cookie sheet and place in oven for approximately 15 minutes.1 oz raw almond slivers 8-10 cherry tomatoes.

Warm Chickpea. crumbled. trimmed ¼ teaspoon of ground nutmeg ¼ teaspoon of cayenne pepper 1 orange. Stir in chickpeas and cheese of choice. thinly sliced 1 clove garlic. stirring occasionally. Instructions Cook pumpkin (peeled and cut into ¾” pieces) in microwave for about 6-7 minutes or until just tender. Add red onion and garlic and cook for 3-4 minutes or until onion is soft. rinsed ½ cup of feta cheese. Heat 1-2 tablespoons of extra virgin olive oil in a large frying pan over medium heat. ground nutmeg and cayenne pepper. and Spinach Salad Ingredients 3 cups of pumpkin (peeled and cut into ¾” pieces) 1-2 tablespoons of extra virgin olive oil 1 red onion. Serve. or shaved jarlsburg mesclun. Pumpkin. and stir. Drain. or shaved parmesan. Enjoy Submitted By: Annie Lineker Page 30 . can of chickpeas. etc. mixed greens. for 2-3 minutes. for juice 14 oz. chopped 1 bunch of English spinach. Add pumpkin and juice of orange and cook. Add English spinach.

pepper and garlic powder. Remove from heat. After butter is melted. Pour eggs over the mushrooms and put back to heat. Enjoy! Submitted By: Judit . Add salt. Beat the eggs and whisk them in a bowl. celery and tomatoes (dressing optional). add mushrooms and sauté until golden brown (5 minutes).Hungary Page 31 . Place scrambled eggs in the middle of the salad bed and season with dried parsley. Stir the eggs frequently till set. 1/2 cup of finely diced yellow pepper 1/2 cup of finely diced red pepper 1/2 cup of chopped cherry tomatoes 8 cups of crispy salad mix Make a bed of salad on your plate with the salad mix.Scrambled Eggs Salad Ingredients 3 large organic eggs 2 cups of diced mushrooms 1 tablespoon of butter 1/2 teaspoon of ground black pepper 1/2 teaspoon of garlic powder 1/2 teaspoon of dried parsley 1/2 cup of finely diced celery 1/2 teaspoon of Celtic Sea Salt Instructions Heat butter in a frying pan over medium heat. diced peppers.

or by itself. cold. sliced Endive. Beets. cut in ½” laces Vinegar Olive oil Instructions Slice potatoes. chopped Red beets – cooked. to taste *Amounts of each ingredient will vary depending on desired portions. Salt and pepper. Serve with poached chicken. and chopped shallots. Shallots. and put in a bowl with vinegar and olive oil. Submitted By: Sarah Hougenvv Page 32 .Warm Potatoes. Add beets and endive to the mix. and Endive Salad Ingredients Cooked and still warm (not hot) potatoes Shallots. salt and pepper.

Roasted Vegetable Salad Ingredients 2 cups of asparagus. Roast ten minutes or until tomato skins split and mushrooms are browned. and two tablespoons of olive oil. 2 tablespoons of minced shallots 1-2 tablespoons of prepared horseradish 1 tablespoon of honey Whisk together remaining ingredients and pour over hot roasted vegetables. Prepare vegetables and spread on a baking sheet. and enjoy! Submitted By: Virginia Holthus Page 33 . divided 3 tablespoons of red wine vinegar Instructions Preheat oven to 400º. pepper. to taste 6 tablespoons of olive oil. cut into 2” pieces 2 cups of button mushrooms. or small portabella mushrooms 12 cherry tomatoes Salt and pepper. Serve. Drizzle with salt.

and then mix with vegetables. Submitted By: Lisa Carruthers – Melbourne. Victoria. Dice all vegetables & spread over leaves. Add salt/pepper to taste. Towards end of cooking add the paste or spice powder. Turn off heat & mix through yogurt. Australia Page 34 . Mix chicken yogurt into salad and sprinkle with nuts. 1 red onion 1 cucumber 1 red bell pepper 1 tomato Instructions Dice chicken & cook in coconut oil. Arrange salad leaves on serving platter or split between 4 bowls. 1 green bell pepper 2 sticks of celery 12-16 grapes ¼ cup of raw cashews or peanuts – chopped or whole Can also be served cold in summer – cook chicken prior & allow to cool.Warm Tandoori Chicken Salad Ingredients 2 chicken breasts or thighs 1 teaspoon of olive oil ½ cup of low fat plain Greek yogurt 2 teaspoons of tandoori spice mix powder or paste (or to taste) Salt and pepper to taste 1 bag mixed lettuce leaves or baby spinach leaves.

to make a dish that is never the same twice! Ingredients ¼ cup of barbecued onions 1 cup of broccoli.Barbecue Veggie Salad Instructions To make barbecued onions. broken into tiny florets. To make salad. sauté one small white onion in butter until it begins to soften. or pita breads! 1 tablespoon of Isabel’s Homemade Mayonnaise (see Dressings section) 3 thin slivers of dill pickle ½ cup of lettuce. cut into small florets or slivers. Any other vegetables can be added. lightly steamed 2 tablespoons of finely grated carrots 2 tablespoons of finely grated red cabbage 2 tablespoons of finely grated yellow squash This warm salad is also yummy in toasted snackwiches. finely shredded ½ cup of alfalfa sprouts 2 slices of avocado Submitted By: Maz Peterssen Page 35 . lightly steamed ½ cup of cauliflower. Add ½ tablespoon of barbecue sauce and continue sautéing. wraps. gently combine all ingredients and serve. stirring frequently until onion is thoroughly wilted.

Break bacon into 1-inch pieces and lay aside. While in skillet. cut each brussel sprout in half. chopped 1 red onion. bacon. place brussel sprouts in a microwavable bowl and follow cooking directions on the package.Leafy Greens & Bacon Ingredients ¼ . and bouillon. chopped 6-8 slices of bacon Instructions Use a 10-inch skillet to fry the bacon. Add parmesan cheese and stir. Cook a little longer. Place the bacon on paper towels to drain. Drain skillet from bacon grease.½ red pepper. Add spinach. 1 package of baby leaf spinach 1 package of frozen brussel sprouts ½ . Cook until done. Submitted By: Laura Bolt Page 36 .1 cup of parmesan cheese Beef bouillon granules While cooking the above. then sauté red pepper and onion until crunchy. Add brussel sprouts to the skillet of veggies and stir.

Mixed Vegetables Page 37 .

vinegar. Crumble chevre and sprinkle it over the salad. Put onion and tomatoes in a bowl. Dice tomatoes. finely chopped 2-3 oz Chevre (goat cheese) 2 oz rice wine vinegar Salt & pepper Instructions Chop red onion. Fresh. Let marinade for 30 minutes. delicious and ready to serve Submitted By: Jeanet Lamoca Page 38 . Chop basil and sprinkle it over the lettuce. add the oil. Stir the tomato mixture and spoon it out onto the lettuce. salt and pepper. lay lettuce on a plate.Tomato Chevre Salad Ingredients 2 cups of spring lettuce 4-6 ripe tomatoes 8-10 basil leafs 4 oz olive oil ½ red onion. When ready to serve.

Fresh Garden Salad Ingredients Romaine lettuce Green onions Cucumbers Tomatoes Avocadoes Celery Green pepper Mushrooms Carrots Turkey breast or chicken breast (optional) Instructions Toss all vegetables together. Add turkey or chicken. Use vegetables from your garden for the most delicious salad! Submitted By: Tim Smith Page 39 . Serve with the dressing of your choice. and enjoy. if desired.

chopped 1 cup of carrots.Garlic Pepper Salad Ingredients 4 large peppers of assorted colors. quartered 2-3 cloves of fresh garlic. – Binghamton. minced Extra virgin olive oil Sea salt to taste Instructions Chop peppers and other ingredients (you can add or delete whatever suits your fancy) and add to bowl. diced 1 cup of celery. garlic and other ingredients are plenty without any additional flavors added. sliced 1 cup of artichoke hearts. Chill for a few hours to enhance flavors. chopped 1 cup of black olives. Serves 6 to 8 or more depending on other side dishes! Submitted By: Kate C. Sprinkle with Sea Salt to taste and drizzle with Olive Oil. NY Page 40 . Add minced garlic and gently toss. This salad is always a hit and the natural flavors of the peppers.

Palm, Pepper, Tomato, Artichoke, and Olive Salad

1 can of Hearts of Palm, drained

1 whole roasted red pepper, sliced

1/2 jar of sun dried tomatoes, drained

1 can of quartered artichokes, drained 1 cup of green olives stuffed with garlic or blue cheese

1/2 cup of capers and fresh chopped basil, to your liking

Mix all ingredients together, and throw it on top of some baby romaine. Top with the dressing of your choice, and enjoy!

Romaine lettuce

Submitted By: Maryanne Dascher Page


Chopped Cucumber and Pepper Salad
2 seedless cucumbers 1 small yellow, orange or red bell pepper

1 tablespoon of extra virgin olive oil 1 tablespoon of red wine vinegar Pinch of salt Freshly ground pepper

1 tablespoon of fresh basil, leaves stacked, cut into shreds

Quarter the cucumbers lengthwise. Then cut them into ½ inch pieces. Core the peppers and remove the seeds. Then cut them into ½ inch wide strips. Mix together extra virgin olive oil, vinegar, salt & pepper. Toss together cucumber and bell pepper. Makes 2 servings. Add olive oil mix and fresh basil, and toss again.

Submitted By: Cameille Thomas – Trincity, Trinidad & Tobago Page


Anything Goes Sprouted Salad
Mixed greens with lots of variety (dandelion, radicchio, arugula, baby romaine, baby spinach) Fresh dill Chopped broccoli and/or cauliflower

Sprouted mung beans and marrowfat peas

1 tablespoon of hemp seeds

1 tablespoon of flax seed oil

Toss together mixed greens, dill, broccoli, cauliflower, beans, peas and hemp seeds. Combine oil, vinegar, Italian seasoning and lemon juice. Pour mixture over greens, and toss.

2 tablespoons of apple cider vinegar

1 teaspoon of Italian seasoning ½ teaspoon of lemon juice (fresh is best)

If you want to add some protein to this salad, it goes very well with a boneless chicken breast or a piece of grilled Pacific salmon.

Submitted By: Michelle McClure Page


sliced thin ½ cup pea pods. grated or shredded 1 small onion. kidney beans. shredded cheese. When salad base is used again the next day. chick peas. canned or leftover chicken/salmon/tuna. sunflower seeds. thinly sliced cucumber. Combine dressing ingredients. chopped nuts. Shake well before drizzling on salad. 4 Tablespoon Apple Cider Vinegar 2 Tablespoon Water ½ cup plus 2 Tablespoon Extra Virgin Olive Oil 1 Tablespoon Crushed dried herbs may be added if desired *Place leftover base salad in Zip Lock bag. diced avocado. cut thin slices (about 1/8” thick) Add as available: 3 raw peeled small beets. or a handful of chives. sesame seeds. sliced in ¼” to ½” pieces Dressing: Instructions Create base salad by mixing two groups of ingredients together. cottage cheese.Surprise Salad Ingredients 1 head of romaine lettuce 3 carrots. pine nuts. pumpkin seeds. Top with whatever is available in your kitchen: shredded zucchini. air must be squeezed out again before leftover salad is put back in the refrigerator. Fill salad bowls. sliced or diced hard-boiled eggs. diced green pepper. Zip closed. or 3-4 table onions. shredded 4 radishes. This salad can remain fresh for at least five days if stored without excess air. including tops. chopped small 1/3 stalk of celery including the leafy ends. Submitted By: Virginia Page 44 . diced tomatoes. peas. Pack to bottom and begin rolling bag tightly to expel all excess air. Store in crisper. green beans. sliced thin 2 small leeks.

chopped 4 ribs celery. broiled and skin removed. 6 . or whatever vinegar you have on hand 1 cup of pecans. Let stand in the refrigerator overnight before serving. sliced thinly 2 red peppers seeded. peeled and grated 2 grated apples.8 tablespoons of apple cider vinegar. Pour mixture over all ingredients. and sliced thinly 2 carrots. leave peel on if they are fresh and not bruised 1 green pepper. Mix well. seeded and sliced thinly 2 teaspoons of celery seed ¼ teaspoon of pepper 1 3/4 cup of Stevia Instructions Mix vinegar. celery seed. chopped Submitted By: Sam Sandner Page 45 . This recipe makes a very crunchy crisp salad! This salad will keep for several days. thinly sliced 1 large or 2 med sweet onions (Walla Walla or Vidalia). and sugar – heat to dissolve sugar.Sauerkraut Salad Ingredients 48 oz drained and rinsed sauerkraut.

Chill before serving. sliced 1 green pepper. chopped Handful of chopped basil Handful of chopped parsley 6 cloves garlic.Tomato and Cucumber Salad Ingredients 5 tomatoes. Toss well. Submitted By: Annie Lineker Page 46 . finely chopped (optional) 2 tablespoons of white wine vinegar Salt and freshly ground black pepper to taste Instructions Combine all ingredients in a large bowl. diced 1 onion. finely chopped 1 cucumber. seasoning to taste with salt and pepper.

Roasted Red Pepper. pitted and finely chopped 1/2 small red onion. Seal and steam until cooled to room temp.) Remove the skin. place a bed of Baby Arugula. set aside. Gently pull the pepper apart and remove and discard the seeds and stems. immerse in ice water bath to stop the cooking process. finely chopped Instructions Bring a medium pot of water to a boil. trimmed 5 ounces (about 4 cups) baby arugula 1 roasted red bell pepper. cook until vibrant green and crisp tender. Layer asparagus on top. Rotate the pepper a quarter turn and repeat until each side is well charred. (about 30 min. Thinly slice. Garnish with olives and red onion. Submitted By: Susie Moore Page 47 . Place the charred. Add asparagus. Drain asparagus. White Balsamic & Dijon Mustard Vinaigrette (see Dressings section) To roast the pepper. On each plate.Asparagus. 1 to 1 1/2 min. cook until well charred. and Arugula Salad Ingredients 1 bunch (about 1 pound) asparagus. thinly sliced (about 1/2 cup) 1/3 cup Kalamata olives. Arrange the roasted pepper on top of the asparagus. Drain again. Lay pepper on the grill. hot pepper in a resealable bag. Generously drizzle with the vinaigrette to taste. heat grill to high heat.

can of shoepeg corn 14. celery. drained (optional) Submitted By: Marilyn Sheldahl – Myrtle Point. Pour dressing over vegetables.5 oz. sliced thinly or chopped 1 cup of red onion (about ½ of onion). Add pimento. peppers. green beans. Toss together. jar of diced pimento. diced or chopped 1 cup of red (orange or yellow) pepper. diced or chopped 1 cup of celery. diced 4 oz. Cover and refrigerate overnight to marinate. Combine corn. Oregon Page 48 . Toss to coat.Calico Salad Ingredients 16 oz. diced or chopped 2 bunches of green onions. diced Instructions Drain canned corn and green beans. onions and cucumber in a large bowl. 1 (or less) hot house cucumber. can of French style green beans 1 cup of green pepper. if desired.

Drain artichokes well. dried dillweed. Place all in a large bowl. preferably a mix of yellow. Garnish with fresh dill sprigs. then coarsely chop. Add both to salad with olives and ½ cup chopped fresh dill. Squeeze out and discard seeds and juice. 2 teaspoons of Dijon mustard 2 large garlic cloves. Whisk Dijon. Ingredients 8 ripe plum tomatoes 6 celery stalks 3 peppers. orange and red 1 small red onion 2 170-g jars of marinated artichokes 2 oranges 1 cup of pitted kalamata olives ½ cup of coarsely chopped fresh dill 1 lemon Squeeze ¼ cup juice from lemon into a small bowl.Mixed Veggies with Lemon Dressing Instructions Cut tomatoes in half. Cut onion in half then thinly slice. Slice peppers into bite size strips. basil. then into thick half moons. minced ½ teaspoon of dried basil ½ teaspoon of sea salt 1/3 cup of olive oil freshly ground pepper 2 teaspoons of dried dillweed Submitted By: Connie Page 49 . the salad stands up well at room temperature for several hours or in the refrigerator about half a day. salt and pepper. Before serving. Slice oranges in half crosswise. Thinly slice celery diagonally. garlic. After dressing. then coarsely chop. drizzle lemon juice mix over vegetables and toss. Slowly whisk in oil. separating into rings. Remove peel from oranges.

Cover and place in the refrigerator overnight. preferably.Post’s Lettuce-less Salad Ingredients 1 medium red onion 1 medium sweet pepper (any color) 1 large cucumber (peeled or not) 1 medium tomato 8 oz. A handful of raw nuts can add fat.) Variations: Add celery or carrot or both. Submitted By: John and Angela Post Page 50 . or some cubed chicken or turkey breast can add a lean protein. Leftovers can also be added to soup. Do not use a food processor--it must be cut by hand to work properly. Use several colors of sweet pepper to make it more eye-catching. The juices will come out of some of the veggies and meld together for a beautiful and flavorful ready-made dressing. hard cheddar cheese (raw) Instructions Cube all ingredients into ½ inch cubes or. Mix all ingredients together in a large bowl. Use this salad as a relish to replace more calorie rich condiments. smaller. (No separate dressing is necessary.

Oriental Salads Page 51 .

onion. and blend till smooth. in a pan.Asian Stir-fry Salad with Curry Lentils Ingredients Stir-fry: 1 head broccoli 1 head bok choy 1/2 head cabbage 1 or 2 handfuls carrots 1 or 2 handfuls mushrooms Dressing: sea salt. and serve on top of the raw stir fry. and garlic. Bring to a boil and simmer 20 minutes: lentils. chopped 1 clove garlic. After that. minced 1 teaspoon sea salt 1-2 tablespoons curry powder Page Instructions Put all stir-fry ingredients in the food processor and process until everything is well chopped. beef bouillon cubes. sauté together: butter. and add sesame seeds. then add the lentils. water. Fry it briefly. Meanwhile. pepper. add sea salt and curry powder to the pan. Japan . Dress the salad. 52 Submitted By: Christina Rohrer – Kyoto. bay leaf. Put all dressing ingredients in the blender. and oriental seasoning (to taste) the juice of one lemon few tablespoons olive oil 2-3 splashes nama shoyu/ Braggs liquid amino 1/4 cup honey 1 piece of ginger one clove garlic Lentils: 1 cup lentils 2 1/2 cups water 2 beef bouillon cubes 1 bay leaf 1 teaspoon salt 1/4 cup butter 1 large onion. stir everything together. and salt.

2 minutes until mushrooms begin to soften. Add 3 of the spring onions and garlic and stir-fry for 1 minute. crushed 1 teaspoon fresh ginger. Submitted By: Mary Blanch Page 53 . finely chopped 2 ½ . or as a side dish with barbecue lamb. sliced 2 cloves of garlic. Add teriyaki sauce and stir-fry for 2 minutes or until mushrooms are glossy and just tender. sliced diagonally. Top with the last spring onion. Add coconut oil. Serve with jasmine rice and steamed greens. Add mushrooms and stir-fry for 1 . chicken or sausages.Teriyaki Ginger Mushrooms Ingredients 2 tablespoon coconut oil 4 spring onions. Add ginger and stir-fry for 30 seconds.3 cups small button mushrooms 1/3 cup honey / Teriyaki sauce Instructions Heat a wok over high heat until hot.

turmeric. or other kind of tomato Cucumber Red or orange peppers Red onion or shallots Coconut Oil Thai spices (chili. etc. lemongrass. Sauté in coconut oil with spices. – or can buy as Thai seasoning) Garlic. Submitted By: Angela Lett Page 54 . ginger. ginger and garlic. sea salt Almonds or cashews Instructions Dice chicken.Thai Chicken Salad Ingredients Lean chicken breasts or thighs Lettuce mix Cherry tomatoes. Make salad with remaining ingredients. cumin. Serve with brown rice. Toss warm chicken over salad with almonds.

Add raisins and sunflower seeds. bean sprouts. Canada Page 55 . spinach. pour sauce over dressing. for color) 2 sprigs of parsley ½ cup of green onions ½ cup of sunflower seeds Tamari Olive Oil Sauce (see Dressings section) Submitted By: J. sliced 1 green pepper (or ½ red and ½ green. Ingredients 2 cups of cooked brown rice 1 bag of spinach. and green onions in a large bowl. Doiron – Saint John.Chinese Spinach Salad Instructions Combine rice. Garnish with parsley. peppers. celery. mushrooms. New Brunswick.2 hours before serving. This makes a big salad – it is a great recipe to bring to a vpotluck! 3-6 celery sticks. washed 1 bag of bean sprouts About 1 ½ . cut in small pieces ½ cup of raisins 1 cup of fresh mushrooms.

Cook till tender. garlic and tofu. stir until slightly tender. then serve warm. add the bok choy.Bokin’ Awesome Salad Ingredients 1 cup of bok choy ½ cup of carrots. peas. coconut oil (optional) and cayenne pepper. Submitted By: Katie Burkhart – Kariya. chopped ½ cup of sweet peas ¼ cup of onions ½ cup of mushrooms 1 tablespoon of minced garlic Pepper. to taste ½ teaspoon of cayenne pepper 2 – 3 tablespoons of coconut oil (optional) ½ cup of water Instructions Heat large skillet or wok. Pour in 1/3 of the water (to keep from burning the skillet). Add carrots first. Japan Page 56 . Then add mushrooms. Let cool for a bit. Last. onions. When the bok choy looks slightly wilted. turn off the stove. Keep adding water as needed throughout the recipe.

Quinoa Salads Page 57 .

Quinoa Salad with Apples and Almonds Ingredients 1 cup of quinoa 2 cups of water 2 tablespoons of honey 1/4 cup of lemon juice 3 tablespoons olive oil 1/2 teaspoon kosher salt 1 cup peeled diced tart apple 1 cup finely chopped celery 1/3 cup raisins 1/3 cup chopped parsley 1/2 cup coarsely chopped almonds Instructions Rinse quinoa and bring to a boil .Kennedy Saskatchewan Canada Page 58 . turn down and simmer for about 15 minutes and water is absorbed .fluff with fork and allow to cool In a small bowl mix honey. lemon juice and salt add oil slowly Add all of the other ingredients and dressing mix. Enjoy Submitted By: Jeanne Molnar .

toss to combine. Transfer quinoa to a large non-reactive bowl. Makes 4 servings Submitted By: Don Paul Page 59 . cool slightly. Chill. rinsed 2 tablespoon red onion. minced 1 medium tomato. remaining ingredients. cover and simmer until quinoa absorbs the liquid and is tender. about 10 minutes. and dressing. rinsed thoroughly Instructions Mix first 3 ingredients plus 1/2 teaspoon salt in a small nonreactive bowl. 1/2 cup cooking liquid reserved) ½ cup quinoa.Quinoa. and Corn Salad Ingredients 2 tablespoons juice from ½ lemon ¼ cup olive oil 2 tablespoons minced cilantro (may substitute Italian seasoning) sea salt 1 cup fresh or frozen corn (simmer until tender. Black Bean. Add Quinoa and cumin. Then add corn. diced small Bring corn cooking liquid to a boil in a small saucepan. set aside this dressing. ¼ teaspoon cumin seeds ½ cup canned black beans.

Cut some fresh coriander into the pan.Israel Page 60 . onion. 1 orange Za’atar (middle-eastern blend of herbs with thyme and sesame seeds) Submitted By: Debbie Gelbard . Stir in the salmon flakes and mix well.Black Quinoa Salad with Salmon Ingredients 1 cooked and boned salmon steak. Add the drained quinoa. finely finely Instructions Boil the quinoa in a little water with the oil. and carrot. and decorate with long and slender strips of red and orange pepper Cool and enjoy! 1 tablespoon of butter 1 medium carrot. and/or ginger. Drain. grated 1/3 teaspoon of cumin Salt Pepper 1 bunch of fresh coriander Dry ginger 2 fresh peppers: 1 red. Add the garlic. and cumin. salad plate. and set aside. onion. Warm the butter gently in a large frying pan. pepper. salt. Heap the mixture onto a large. Season to taste with a little salt. flaked 1/2 cup of black quinoa Two garlic chopped 1 medium chopped cloves. and mix well.

almonds and pumpkin seeds in a salad bowl. To make the dressing. Add the lemon or juice. Let sit until quinoa absorbs all the water. heat Ghee in a small pan and fry with turmeric for 30 seconds. Dressing: 1 teaspoon Ghee (clarified butter) 1 teaspoon turmeric 1 lime or half a lemon. Fluff with a fork and let it cool to room temperature. then let it cool. cucumber.Quinoa Mango Salad Ingredients 1 cup quinoa 2 cups water 1/4 teaspoon salt 1 mango. and toss. Canada Page 61 . pour the dressing over the salad. Mix in olive oil. salt and pepper. cut in 1/2 inch cubes 1/4 cup blanched almonds 2 tablespoon roasted pumpkin seeds Instructions Wash quinoa and boil in water for 10 minutes. peeled and cubed 1/2 cup cucumber. British Columbia. Salt and freshly ground black pepper Submitted By: Nicki Goff – Gabriola. cilantro. juiced 2 tablespoons olive oil 2 tablespoons chopped fresh cilantro Combine the mango. Add the cooled quinoa to the mango mixture.

Chickpea Quinoa Salad Ingredients 2 cups canned chickpeas drained well in running water 2 cups cooked quinoa cooled 1/2 cup finely chopped celery 1/2 cup finely chopped shallots 1 cup diced English cucumber 1 diced (medium firm) Avocado 1 cup raw pumpkin seed 1/2 cup unsweetened large flakes of coconut 1/2 cup dried cranberry 1/2 teaspoon roasted cumin powder (optional) Dressing: Instructions Mix the first set of ingredients together in a large bowl. Ontario. Whisk together dressing ingredients. Canada Page 62 . and toss well. Pour mixture into the salad. Serves 4 to 6 2 tablespoon apple cider vinegar 2 tablespoon extra virgin olive oil 1/2 teaspoon Celtic salt 2 teaspoon honey (optional) Submitted By: Molly Mammen – Mississauga.

Replace the lid and leave for a few minutes until the spinach is nicely wilted. cubed In a large bowl mix the quinoa and spinach with the roasted vegetables.Warm Quinoa Salad Instructions Roast the pumpkin and sweet potato with some coconut oil until tender Ingredients 1/2 cup quinoa 1 cup organic chicken / vegetable stock (you can just use water though) 1/2 cup walnuts 1 sweet potato. 2 cups baby spinach. Pour on dressing and toss. Fluff quinoa with fork and stir through the torn spinach. roughly torn Olive Oil & Lemon Juice dressing (see Dressings section) Submitted By: no name given Page 63 . Remove from heat. cubed Bring stock/water and quinoa to the boil. 1 cup pumpkin. Enjoy!! Lovely served warm but also nice cold. cover and simmer for 10-15 minutes or until the liquid is mostly absorbed.

Sprinkle seed and nut mix on top. Mix olive oil. sesame. ground) 3-4 twists of ground black pepper 1 tablespoon of Stevia 1-2 tablespoons of tahini (sesame butter) *Pictured salad substituted tomatoes for radishes. Stir in with quinoa.Kale Quinoa Salad Ingredients 1 bunch of kale. and tahini together. flax. chopped small 2 tablespoons of ground seed and nut mix* 2-3 tablespoons of olive oil 2-3 tablespoons of apple cider vinegar or lemon juice 2 tablespoons of lime juice ½ teaspoon of ginger (3 dry knuckles. grated 3 green onions. Makes a great lunch with some sliced tomato! Submitted By: Dave Chubirka Page 64 . chopped. Combine all salad ingredients and quinoa mix. or ¼ medium white onion. etc. Stevia. sunflower. black pepper. pumpkin. cashews. Instructions To make ground seed and nut mix: Use a coffee grinder and mix almonds. chopped small 1 cup cooked quinoa 2 tablespoons of Daikon radish. juices. ginger.

Add turkey bacon and asparagus spears on top. enough for one person (pre-cook and take out of the freezer the night before) 2 pieces of turkey bacon 6 cherry tomatoes. halved 3” of peeled and cubed cucumber Yellow pepper. Place all other ingredients in a bowl and mix. and enjoy! Ground black pepper Ground Sea Salt 2 asparagus spears 1 teaspoon of butter Submitted By: Margaret Wildman – Devon. cut the turkey bacon into squares. cubed 1 tablespoon of Hummus with lemon & coriander Instructions Cook the turkey bacon and asparagus in butter until cooked.In-the-Fridge Salad Ingredients Quinoa. United Kingdom Page 65 . When done.


Salads With Avocado Page 67 .

honey and vinegar. ¼ cup of pine-nuts/chopped walnuts (or both) 1 yellow pepper. For extra flavor grate a little lemon zest over the top. Then add the mint. salt and pepper. pepper. Toss the yogurt mix with the salad until lightly coated. Cucumber. & Sultanas Salad Ingredients 1 avocado 1 mango ½ cup of cucumber ¼ cup of sultanas Instructions Roughly chop the cucumber. Separately. nuts. Mango. diced ½ cup of cooked king prawns (chickpeas for vegetarians) ½ cup of natural yogurt 1 teaspoon of raw honey A handle of roughly chopped mint 1 tablespoon of balsamic vinegar 1 teaspoon of Dijon mustard Pinch of salt Roughly ground black pepper Submitted By: Agnes Lambert Page 68 . and prawns. Add the sultanas. mango and avocado into a bowl. stir into the yogurt the mustard.Avocado.

sliced 1 avocado 1 packet arugula & watercress 1 salad yellow pepper 1 ripe mango. Submitted By: Elmarie Erasmus . sliced 60g feta cheese 1 punnet rosa tomato 200g moist beef biltong. sliced Instructions Toss together all the salad ingredients Serves 2 Enjoy Serve the salad with a tzatziki dressing.Biltong Salad Ingredients 1 cucumber.South Africa Page 69 .

½ yellow pepper. chopped ¾ . sliced 1 small onion. Sprinkle with parsley and oregano. Serves 4 complete meals / 8-10 as side servings. as desired. cubed 3-4 jumbo free range eggs.JJ Salad Ingredients ½ head of fresh lettuce (torn or shredded) ½ English cucumber. chopped Instructions Layer the ingredients in a large salad bowl. Chill and serve. sliced ½ red pepper. hard boiled & sliced Submitted By: Joggie & Julia . halved ½ .¾ cup of feta cheese. cubed ½ .South Africa Page 70 . sliced 1 large avocado.¾ cup of white button mushrooms.1 cup of mini Italian tomatoes.

parsley.Clinton Township. Add avocados and salt and toss gently. Chill if not serving immediately.Grape Tomato and Avocado Salad Ingredients 1 pint grape tomatoes 1/2 cup chopped parsley or cilantro. Michigan Page 71 . sliced thin 3 small or 2 large avocados. oil. Serves 4 Submitted By: Dianne Lambart . chopped High quality sea salt Instructions In a non-reactive glass bowl toss together tomatoes. or mixture of both 2 tablespoons extra virgin olive oil 2 tablespoons fresh squeezed lemon juice 1 small vidalia onion. cilantro. lemon juice. and onions.

garlic and cayenne pepper. drained ½ cup of small red onion. Toss well. salt. can of black beans. chopped 2 limes ¼ cup of olive oil Instructions Whisk together lime juice. diced 15 oz. halves 1 yellow bell pepper.Guacamole Salad Ingredients 1 pint of grape tomatoes. Pour lime juice mixture over vegetable mixture. olive oil. gently add chopped avocados. Right before serving. beans and onions. Combine vegetables. Tennessee Page 72 . diced 2 tablespoons of minced jalapeno pepper ½ teaspoon of fresh grated lime zest 4 avocados. pepper. 1 tablespoon of sea salt ½ teaspoon of garlic ½ teaspoon of black pepper ¼ teaspoon of cayenne pepper Submitted By: Lona Pierce – Lexington.

drained 4 California firm-ripe avocados 1 small red onion. *Salad pictured also uses quinoa and black beans. sliced thin Boston lettuce leaves (from about 2 heads) Coriander Vinaigrette (see Dressings section) Instructions Cut hearts of palm and avocado into 3/4-inch cubes and in a large bowl with a rubber spatula gently toss with onion and vinaigrette until combined well. Hearts of Palm.Avocado. and Red Onion Salad Ingredients 14-ounce can hearts of palm. Submitted By: Alex Page 73 . Line 8 salad plates with lettuce leaves and mound avocado mixture on top.

Slice up pear and avocado. Combine all ingredients and toss with vinaigrette. Roughly chop cherries and cooled bacon. Makes two servings. and cool on paper towel. Texas Page 74 . Submitted By: Danielle Hawkins – Dallas. Wash and dry lettuce.Early Summer Salad Ingredients 3 strips of apple-wood smoked bacon 8-10 large romaine lettuce leaves 1 pear 1/2 of a large avocado 1/4 cup dried cherries or cranberries 1/2 oz of sunflower seeds 2 tablespoons of your favorite vinaigrette salt and pepper to taste Instructions Cook bacon.

Bean Salads Page 75 .

celery. peas. black beans. 15 oz. cans diced green chili peppers 1/4 cup of snipped cilantro or parsley Garlic Dressing (see Dressings section) Submitted By: Jackie Gordon Page 76 . pinto beans. thawed 1 cup of sliced celery 1 medium red onion. package of frozen peas. diced green chili peppers and cilantro or parsley. Cover and chill for up to 24 hours. rinsed and drained Add the dressing. rinsed and drained 15 oz. can of black beans. chopped (1/2 cup) 2 4oz. This is a great recipe for parties – it makes 16 servings. can of pinto beans.Two Bean and Rice Salad Ingredients 3 cups of cold cooked brown rice Instructions In a 2 1/2 quart covered container combine cooked rice. onion. 10 oz. and toss gently to mix.

1 teaspoon of organic tomato paste Dash of salt Dash of Tabasco sauce 1-2 cloves of finely minced garlic clove Submitted By: Christine K. Mellin . Drizzle w/ dressing. (This will make enough dressing to have leftover.Italian White Bean and Artichoke Salad Ingredients 6 cups thinly sliced organic spinach 2 cups organic red pepper strips ½ cup thinly sliced onion ½ cup organic sliced celery 19 ounce can white beans (drained and rinsed) 14 ounce can quartered artichoke hearts (drained) Fresh chopped basil (Use as much as you like. and toss. Colorado Page 77 .Greeley.) Dressing: Instructions Arrange the salad ingredients for presentation and refrigerate until ready to serve.) This is a great salad to serve for guests. put all ingredients in a jar and shake well. 5 tablespoons of high quality organic red wine vinegar 4 tablespoons of extra virgin organic olive oil To make dressing.

diced ½ small red onion. cooked 1 small cucumber. Add almonds and feta cheese. edamame. and vegetables. Use olive oil and balsamic vinegar for dressing. diced 1 garlic clove. diced ½ red pepper. Page 78 Submitted By: Julie . drained and rinsed 1 cup of edamame. minced Slivered raw almonds (optional) Chives (optional) Olive oil Feta cheese (optional) Balsamic vinegar Instructions Toss chickpeas.Chickpea Salad Ingredients 1 can of chickpeas.

Makes 2-3 servings.Fennel. clay bowl. and Garbanzo Bean Salad Instructions Mix all ingredients together in a glass. sliced into rounds (remove leafy tops) 1-2 red peppers. Ingredients 1 red onion. Israel Page 79 . Pepper. Refrigerate before serving. diced 1-2 raw fennel.if it lasts that long. sliced into rounds (seeds removed) 1-2 cups of garbanzo beans 1 teaspoon of salt Chopped cilantro and parsley ½ teaspoon of black pepper ¼ cup of olive oil (scant) Juice of one lemon Submitted By: Naomi Nahmias – Jerusalem. The taste improves when chilled overnight .

sliced and scored ½ cup of cottage cheese. (See picture for an aesthetically pleasing way of arranging the ingredients!) 2 tablespoons + 1 teaspoon of red wine vinegar ½ cup of olive oil Drizzle with a mixture of Dijon mustard. red wine vinegar. sprinkled with cinnamon Sea Salt Pepper 1 teaspoon of Dijon mustard Instructions Combine vegetables.Black Bean and Cottage Cheese Salad Ingredients Red leaf lettuce Green leaf lettuce Romaine lettuce Yellow peppers Green peppers Celery Roma tomato Chives ½ cup of black beans Cucumbers. beans. and cottage cheese. and olive oil. Submitted By: Christina Long Page 80 .

mint leaves. ¼ teaspoon of freshly ground black pepper 1 cup of toasted walnuts* 1 cup of chopped red onion Combine oil. drain and chill. red onion and feta. vinegar. 5 minutes. Best if made 2 hours ahead of time or the day before to develop flavors.Katy. Makes 6 to 8 servings. cut into halves or thirds. Drain and plunge into ice water 5 minutes.Green Bean Salad with Mint Ingredients 1 ½ pounds of fresh green beans ¾ cup of extra-virgin olive oil ½ cup of fresh mint leaves ½ teaspoon of salt 1 garlic clove ¼ cup of white wine vinegar Instructions Wash beans and trim ends. 1 cup of crumbled feta cheese Note: Place walnuts on cookie sheet or in shallow pan and broil in oven until browned and aromatic. Texas Page 81 . set aside. stirring and turning once or twice. salt. Pour dressing over salad and toss before serving. Place beans in large glass bowl and toss with toasted walnuts. Submitted By: Michael Till . Parboil by dropping into boiling water 13 minutes. garlic and pepper in food processor or blender and process 20 seconds.

Enjoy 1/2 cup coarsely chopped almonds Submitted By: Jeanne Molnar .Chickpea Salad Ingredients 1 cup of quinoa 2 cups of water 2 tablespoons of honey 1/4 cup of lemon juice 3 tablespoons olive oil 1/2 teaspoon kosher salt 1 cup peeled diced tart apple 1 cup finely chopped celery 1/3 cup raisins 1/3 cup chopped parsley Instructions Rinse quinoa and bring to a boil .fluff with fork and allow to cool In a small bowl mix honey .Kennedy Saskatchewan Canada Page 82 .lemon juice and salt add oil slowly Add all of the other ingredients and dressing mix. turn down and simmer for about 15 minutes and water is absorbed .

diet solution friendly and a little Jazzy!!! Combine ingredients and toss. It’s refreshing.Chop-Chop Salad Ingredients 1 bunch of celery Salt 1 cup of red kidney beans Fresh ground pepper 3 teaspoons of flaxseed oil Raw apple cider vinegar Instructions Ready in sixty seconds. etc. lemon pepper spice. Submitted By: Larisa Emerald Page 83 . white vinegar. garlic. May want to add some spices – cayenne pepper. taste buds satisfying.

Toss to coat and to blend the colors. Recipe Courtesy of: The Can Opener Gourmet by Laura Karr Submitted By: Dianne Page 84 . Pour the entire contents of the bowl over the bean mixture. This can be served immediately or made ahead and left to marinate in the refrigerator for up to 8 hours. White and Black Bean Salad Ingredients One 15 oz can of red kidney beans. Whisk in bowl until ingredients are well mixed. or other oil ¼ cup of rice vinegar. ¼ teaspoon of cayenne pepper Combine oil. vinegar and spices in a bowl. or apple cider vinegar ½ teaspoon of garlic powder ½ teaspoon of black pepper ¼ teaspoon of chili powder ½ teaspoon of ground cumin Instructions Combine beans and corn in a large-sized mixing bowl. rinsed and drained One 15 oz can of black beans rinsed and drained One 15 oz can of white beans rinsed and drained One 15 oz can of sweet corn.Red. drained ½ cup of olive oil.

Broccoli Salads Page 85 .

Drain before serving. Submitted By: Grace – Springboro. Ohio Page 86 .Broccoli Cauliflower Toss Ingredients 1 1/2 cups fresh broccoli florets 1/2 cup fresh cauliflowerets 1/2 cup sliced carrots 1 cup cubed cooked chicken 6 cherry tomatoes. cauliflower and carrots for 2-3 minutes if prefer less crunch. Cover and chill for at least 4 hours. Option: Can steam broccoli. this salad is tasty without the honey if avoiding sugar. Also. Pour dressing over salad. halved Red Wine Vinegar & Honey Dressing (see Dressings section) Instructions Toss together vegetables and chicken. stirring occasionally.

dried apricots 8 oz. & pour over florets. Holds well in the fridge for a couple days. Best chilled after a few hours. 12 oz. diced Submitted By: Elise – Houston. Makes 18 servings. raw organic cheese. vinegar salt & pepper. Add Stevia.Broccoli Salad Ingredients 2 large bunches fresh broccoli. slivered almonds (good toasted) 1 purple onion. Texas Page 87 . shredded 4 oz. dried cranberries 6 oz. Blend all items together. Shred stalks (1” pieces) & apricots together in food processor until finely chopped. cut into tiny florets & stalks 2 cups Isabel’s Homemade Mayonnaise (see Dressings section) Stevia to taste (approximately 1/8 teaspoon) ½ cup of vinegar ½ teaspoon of salt ¾ teaspoon of freshly ground pepper Instructions Combine mayonnaise.

walnuts. Add raisins. and brown sugar. chopped 1 cup of white raisins Instructions Chop broccoli to small flowers. Israel Page 88 . Submitted By: Ravit Elkis Jaegermann – Herzeliya. Drizzle mixture over salad. Chop nuts. and nuts.Fresh Broccoli Salad with Raisins Ingredients 4-5 bunches of fresh broccoli 1 red onion. or pecans Combine broccoli. 1 cup of cashews. 1 tablespoon of Isabel’s Homemade Mayonnaise (see Dressings section) Lemon juice from 1 lemon 1 teaspoon of brown sugar Combine mayonnaise. lemon juice. onion. Chop onion.

Florida Page 89 . can be roasted 1 teaspoon of dried dill ½ . Add dill and mayonnaise. cut into bite-sized pieces (optional) 2 stalks of celery.1 cup of Isabel’s Homemade Mayonnaise (see Dressings section) Instructions Toss all vegetables together.Broccoli and Pea Salad Ingredients 2 cups of broccoli. and mix thoroughly. sliced thin ¼ cup of sliced almonds. Stir in almonds. Submitted By: Diane – New Smyrna Beach. frozen or fresh 1 cup of cauliflower. cut into bite-sized pieces 2 cups of sweet peas. Serve chilled or at room temperature.

of feta cheese 2 cups of tomato. to taste Instructions The key to this salad is marinating the onions: Combine the olive oil. toss in the other ingredients. crushed 1 teaspoon of mustard Salt and pepper. chopped 3 tablespoons of olive oil 3 tablespoons of apple cider vinegar 1 large or 2 small cloves of garlic. Right before serving. Place in the refrigerator all day. Enjoy! Submitted By: Ravit Elkis Jaegermann – Herzeliya. garlic and mustard (with salt and pepper to taste) first thing in the morning. vinegar. Israel Page 90 . Slice the onions very thin.Broccoli-Tomato Salad Ingredients 1 large or 2 medium red or purple onions 2 cups of fresh broccoli 3 – 4 oz. and toss them with the oil-vinegar mix.

Cut the olives in half. Toss all ingredients. Let cool.Nutty Broccoli Slaw Ingredients 2 chicken breasts (optional) 1/2 cup of real bacon bits (optional) 2 cups of cabbage 2 carrots 1 cup of sliced onion greens (about 1 bunch) 2 . Drain the can of olives.3 cups of broccoli florets 1 can of ripe olives (optional) 1 cup of sunflower seeds 3/4 cup of slivered almonds Instructions Cook the chicken breasts in olive oil. Submitted By: Olive Fraser Page 91 . and enjoy! Choose a dressing of your liking (see Dressings section). Thinly slice the cabbage and carrots. then slice into thin slivers (around three inches long).


Salads With Fruit Page 93 .

Mix yogurt with Sultanas. skinned ½ cup plain yogurt ½ cup Sultanas 2 tablespoons lemon juice 1 teaspoon ground cumin Dash of cayenne pepper ½ teaspoon salt 2 tablespoons toasted coconut Instructions Peel bananas and slice in ½” rounds. ground cumin. apple. Combine bananas. Core and dice apple. cayenne pepper and salt. and lemon juice. Sprinkle coconut over salad at time of serving.Curried Banana Salad Ingredients 2 large firm bananas 1 green apple. Submitted By: Edna Pearson Page 94 . Pour over banana mix and stir carefully.

cored and sliced 2 cups Savoy cabbage.Green Apple Salad Ingredients 2/3 cup organic yogurt. Makes 4 servings.Bermuda Page 95 . Chill for 1 hour before serving. honey and horseradish together. chopped Instructions Whisk yogurt. Add the find chopped Savoy cabbage and sliced apples. Submitted By: Agatha . drained 1 tablespoon honey 1 tablespoon grated horseradish 1-1/3 cups green apples.

and drizzle the honey over everything. or add more fruit for a full salad. Submitted By: Nancy Page 96 . Add the raspberries. Add ground flaxseed and toss lightly. ground Instructions Slice banana and sprinkle with juice of lemon. Can use any other fruit – especially good with fresh pineapple or peaches replacing the raspberries. Serves 1 or 2.Banana Delight Salad Ingredients 1 banana 1 tablespoon of honey 1/6 of a lemon ½ cup of raspberries 1 ½ tablespoons of flaxseed.

blend all the ingredients and pour over salad when ready to serve! Dressing: 1 cup olive oil 2 tablespoons of lime juice 1/4 cup wine 1/4 cup balsamic vinaigrette 1/3 cup berries salt and pepper Submitted By: Debbie Aren – Mexico City Page 97 .Berry Salad Ingredients mixed lettuces some spinach leaves purple onion (in thin slices) strawberries (sliced) other berries goat cheese (optional) coarsely chopped nuts Instructions Toss salad ingredients together. For the dressing.

The longer the more sugary sweet they get. Bring to a slight simmer and reduce to low heat for 5 minutes. Slice the onion thinly and place in the pan. strawberries and even a couple of walnuts if you want a crunch. Place lettuce on a plate or bowl and add chopped avocado. I reduce down my balsamic to make it sweeter and burn off the alcohol taste. Wash lettuce and set aside. Submitted By: Jennipher Hau – Vancouver. Toss and cook for another 2 minutes.Strawberry Balsamic Avocado Salad Ingredients Handful of baby spinach or frisée 1/4 avocado 1/4 onion 2-3 strawberries 1 tablespoon of balsamic vinegar 1 tablespoon of coconut oil Walnuts (optional) Fresh cracked black pepper *all amounts are per person Instructions Pre-heat sauté pan to medium high with a dollop of coconut oil or butter. Turn down the heat to low and let sit for 10-15 minutes or whatever you have patience for. Finish with fresh cracked black pepper. Enjoy. Washington Page 98 . Mix the vinegar and oil together and set aside. Cook for 1-2 minutes before tossing them so they get a little caramelized. Top it off with the caramelized onions and drizzle the dressing over the top.

Pear Salad Ingredients 1 small head of Romaine lettuce. Mix well or shake in a jar until well blended. substitute an apple for the pear. or a Raspberry or Red Wine Vinaigrette Instructions Toss lettuce. Submitted By: Joan Roach Page 99 . For dressing. For another delicious take on this salad. Pour dressing over all. Top with pecans and cheese. combine ingredients. Add cooked chicken to make it a full meal dish. thinly sliced 1/2 – 1 cup chopped pecans 1/4 cup crumbled feta cheese or bleu cheese Pear Dressing (see Dressings section). and onion. or hearts of Romaine 1 large D’Anjou pear cubed 1 red onion. pear.

Fresh Fruit and Nut Salad Ingredients Grapes Kiwi Strawberries Lettuce Baby spinach leaves Chopped pecans or almonds Poppy Seed dressing Instructions Cut up strawberries. Toss with a little poppy seed dressing. and enjoy! Submitted By: Dolores Page 100 . Top mixture of shredded lettuce and baby spinach leaves with fruit. Serve with salmon or broiled chicken. Add chopped pecans or almonds. kiwi. grapes (and any other fruit you may have in your house).

and remainder of sugar/spice mixture. jalapeno pepper. Kansas Page 101 .Cucumber Mango Salad Instructions Combine brown sugar. Slice green portion of green onion into thin strips. peeled. seeded and sliced (optional) Recipe Courtesy of: Better Homes and Garden Submitted By: Sue Dindinger – Lawrence. sliced. to taste 4 green onions 1 mango. Ingredients 2 tablespoons of brown sugar 2 teaspoons of five spice powder Sea Salt. mango. chop the white portion. cucumber. sliced and/or chopped 1 jalapeno pepper. and a little sea salt. and/or chopped 1 small English cucumber. spices. Combine green onion.

bean sprouts. sliced or chopped 1 onion. cooked and chopped 1 cup bean sprouts Serve over mixed salad greens and sprinkle basil leaves on top. Rice. Australia Page 102 . 3 cups cooked long grain brown rice 4 pieces of bacon. diced Juice of ½ lemon Instructions Combine avocados with lemon juice. Combine rice. and Mango Salad Ingredients Mixed salad greens 2 avocados. 15 oz.Bacon. can mango slices. bacon. Olive Oil. onion and tomatoes and add avocados. Drizzle dressing over. thinly sliced or chopped 1 cup punnet cherry tomatoes Basil leaves Vinegar.or use fresh mango. drained . and Herbs dressing (see Dressings section) Submitted By: Barbara Hopwood – Adelaide. mango.

warm the butter.Webster. stems removed ¼ tomato. Stir occasionally until crisp. then gently mix in the extra virgin olive oil and lemon juice. squeezed 1 strawberry. For the salad. sliced Page 103 . finely chopped apple and raw almonds. ½ sliced 2 ounce avocado 1 ounce of raw almonds. Top with the seasoned ground turkey. Add sea salt and ground black pepper for taste. Garnish with side of avocado (lightly peppered). toss together the spinach and tomato. Transfer to a serving bowl. to taste Spinach Salad: 1 cup of fresh spinach leaves. onion. and then remove the skillet from the heat. Texas 2 teaspoons of extra virgin olive oil 1 lemon. and red pepper and cook over medium heat.Fresh Fruit Spinach Salad with Seasoned Ground Turkey Ingredients Seasoned Ground Turkey: 4 ounces of ground turkey 2 tablespoons of finely chopped onion 2 tablespoons of finely chopped red pepper 1 teaspoon of butter Sea Salt and freshly ground black pepper. in a medium salad bowl. Serve warm. apple slices. finely chopped Instructions In a skillet. chopped 1 small red apple. Add the ground turkey. Submitted By: Julie Meyer . ½ finely chopped. and strawberry in center.


Salads with Meat Page 105 .

and drizzle with light Italian dressing. or orange can be substituted) 1 small block of blue cheese. slice it into thin pieces. Chop Romaine lettuce.New York Strip Steak and Romaine Salad Ingredients 12 oz New York strip steak 1 red onion 1 head of Romaine Lettuce 2 green bell peppers (red. Combine all ingredients. crumbled Italian Dressing Instructions After cooking New York strip steak. Slice red onion and peppers. yellow. Enjoy! Submitted By: Anthony Schiavo Page 106 .

Texas Page 107 . Slice meat into bite-sized pieces and add to salad. Enjoy! Ingredients 3 heads of Romaine lettuce 1 large sweet onion 1-2 avocados Pecorino cheese ¼ cup olive oil Combine lemon juice and olive oil. but still very tasty. Cut into large slices and break up a bit (keep pieces on the large size for the crunch). Cut onions into ¼” rings and then slice rings into thirds. squeezed for juice Salt and pepper. Yummy Salad Instructions Wash Romaine lettuce. Crisp.Gloria’s Cool. Adjust as needed. Grilled steak or chicken *Ingredients are designed for making large portions. Slice avocados and arrange over lettuce.Webster. Submitted By: Julie Meyer . and pour over salad. Grate Pecorino cheese over salad. to taste This salad is still yummy after a day – a bit softer. 1-2 lemons.

Add stock. minced 2 cups of vegetables. cook until fragrant. Meanwhile. Submitted By: Kate C. Add diced vegetables and cook for 2 minutes. diced small (whatever you have in the fridge is good) ½ cup of beef stock Dash of soy sauce Salt and pepper Mixed salad leaves Cherry tomatoes ½ pepper. – Binghamton. diced Any other salad ingredients that you have and enjoy Instructions Heat the butter and brown the mince. soy sauce. Serve immediately.Mincemeat Salad Ingredients 1 teaspoon butter 2-2 ½ cups of mince (can use any. Add garlic. New York Page 108 . and season to taste. but beef is tasty) 2 garlic cloves. When meat is cooked spoon some over your salad. Bring to a boil and then lower heat and simmer until meat and vegetables are cooked and stock has reduced and thickened slightly. plate salad ingredients.

In large bowl. or 2 small ones 1/2 lb nitrate-free bacon 1/2 lb nitrate-free roast turkey (can use deli-sliced. but not shaved) 2 . Submitted By: Mary Bossler – Phoenix. toss lettuce and dressing to coat well. halve and slice about 1/4 inch thick. Peel and slice avocados lengthwise. Arizona Page 109 . Cut each toast slice into 8 triangles. rub with cut side of garlic clove and then butter toast. Slice turkey into 1/2 inch cubes. Wash lettuce and tear into bite-sized pieces. organic sharp cheddar cheese (or Swiss or parmesan cheese if you prefer) 4 slices spelt or rice bread 1 large clove of garlic Instructions Fry bacon until crumbly. Toast bread. 1 .Club Sandwich Salad Ingredients 1 small head of green leaf lettuce 1 small head of red leaf lettuce 1 cup cherry tomatoes or small salad tomatoes 1 large ripe avocado.2 tablespoons of organic butter Slice cherry tomatoes in half or if using salad tomatoes. drain and set aside to cool.3 oz. Use a vegetable peeler to slice cheese thinly. or tear deli-sliced turkey into pieces.

Layered BLT Salad
1 head of butter leaf lettuce 1 cucumber, sliced 1/2 cup Isabel’s Homemade Mayonnaise (see Dressings section) Organic parmesan, to taste 4-5 slices turkey bacon, crumbled 3 small grilled (or oven roasted) tomatoes

Layer a 1/2- 1/3 portion of each of the ingredients in the order listed, then repeat to make 2-3 complete layers.

Submitted By: Tommy and Patty Lemarr – Smyrna, Tennessee Page


Pea Salad with Bacon
1 bag of frozen peas, or 2-3 cups of fresh peas 3 stalks of celery, chopped

1 small red onion, finely chopped 3-5 strips of bacon Isabel’s Homemade Mayonnaise (see Dressings section), or plain yogurt

Thaw peas. Chop the onion and celery and toss together with the peas. Add in the mayo or yogurt until you get it to the desired consistency. Fry the bacon crispy and top each portion of salad with a sprinkling of bacon.

Variation: Add 1 cup cooked and cooled tri-colored quinoa to salad, increasing the amount of mayo till desired consistency is met. Can also add some chopped red pepper to add some color!

Submitted By: Claudia Bauman Page


Salads with Nuts Page 113 .

divided onto four salad plates and drizzle with basic vinaigrette recipe (see Dressing section). Submitted By: W. diced ½ cup chopped walnuts. Bates – Indianapolis. Indiana Page 114 . ½ cup red bell peppers.R. Arrange ingredients. diced coarsely ½ cup Chia Seeds Small portion of Parmesan Cheese shavings Instructions Tear lettuce into smaller pieces and toss. in order listed.Salad with Chia Seeds and Crushed Walnuts Ingredients 1 ½ head red leaf lettuce 1 heart romaine lettuce ½ cup carrots.

Add cheese cubes. apple. Submitted By: Sue Muller Page 115 .Sue’s Waldorf Salad for One Ingredients 1 cup of celery 1 small apple (any type) 1 lime ¼ cup of chopped walnuts Small cubes of cheese (optional) Instructions Wash and chop celery. and chop apple. and walnuts. if desired. Wash. core. Combine celery. Squeeze juice from the lime over the mixture.

Place beetroot. try White Balsamic & Dijon Mustard Vinaigrette or Mustard Vinaigrette (see Dressings section). walnuts. Drizzle with balsamic vinegar. Chop the feta cheese. Cool and cube (with or without skins). feta cheese and onion in a salad bowl. Submitted By: Edwina Grant – Adelaide.Beetroot Salad Ingredients Whole beetroot Arugula Walnuts Feta cheese Red onion Balsamic vinegar Instructions Roast whole beetroot in medium oven for an hour. arugula. or until soft in center. Chop the walnuts. Finely slice the onion. Australia Page 116 . If that is too bitter.

thinly sliced Shaved or shredded parmesan cheese Garlic powder Celtic sea salt Black pepper Raw walnut pieces ½ cup of extra-virgin olive oil ¼ cup of white balsamic vinegar Instructions Toss together arugula and onions. Toss again. Add olive oil and balsamic vinegar. salt and pepper. Baby Arugula Red onions. garlic powder. and enjoy! Submitted By: Caroline Garry – Venetia. Pennsylvania Page 117 . Add walnut pieces.Baby Arugula and Walnut Salad Ingredients 1 bunch fresh.

Carrot Ribbons with Cashews Ingredients 1 ½ pounds of carrots ½ cup of whole cashews 3 tablespoons of butter ¾ cup of yellow onion. remaining spices. Cook the onion. and 1 tablespoon water. minced 1 tablespoon of Stevia ½ teaspoon of salt 1/8 teaspoon of cinnamon. Remove whole spices. covered. Makes 8 servings. Cook. ginger. until the onions are translucent--about 10 minutes. Add the carrots. Submitted By: Country Living Magazine Page 118 . finely chopped 2 teaspoons of fresh ginger. stirring occasionally. and salt in the butter. toss in the cashews. plus one stick Instructions Cut the carrots into ribbons using a peeler down the length of the carrot. and serve hot (the leftovers are excellent cold). for 5 minutes.

Spinach Salads Page 119 .

Submitted By: Kara Freeland – Troutdale. cut up tomato and place on chicken.Spinach and Chicken Salad Ingredients 8-10 spinach leaves 6 med size white mushrooms 1 chicken breast or 3 chicken tenders 1 small tomato 6 raw almonds 1 lemon sea salt dashes of red wine vinegar fresh ground pepper garlic salt . Grate the almonds over the top of whole salad. add some more sea salt and fresh ground pepper. Heat chicken in pan with dash of red wine vinegar and garlic salt. Oregon Page 120 .without sugar Instructions Wash and dry spinach. sea salt. Squeeze the lemon juice out of one lemon over the top of whole salad. Sauté mushrooms in small amount of butter. Lay spinach on plate to make a spinach bed. and red wine vinegar pour over spinach. Put chicken on top of mushrooms.

Add cooked brown rice if a larger portion is needed. Stir for a few seconds to get the egg on everything. Ingredients 1 cup of fresh baby organic spinach leaves ¼ onion 2 teaspoons of olive oil 1 6-10” zucchini 4 large eggs 3-4 slices of turkey pastrami Granulated garlic. garlic. (Skip cheese if want to watch fat. Tear small pieces of pastrami and add to pan. or fresh crushed garlic Sea salt Coarse ground black pepper 1 cup of cooked brown rice (optional) Submitted By: Brian Page 121 . Separate into quarters and flip over to brown other side. and pepper. Stir a little and brown zucchini while adding the spinach and stir until it gets wilted. Let cook for a minute or two until bottom is brown. Slice ¼ of the onion and cut into quarters and add to pan. Add Pepper Jack cheese on top while hot so cheese melts all over.Popeye the Sailor Quiche Instructions Heat a deep 10” skillet. spreading the olive oil around.) Sprinkle with sea salt. Lightly beat eggs and add to pan. Slice zucchini into 1/8” slices and add to pan.

sectioned and skin removed (or 1 large can of mandarin oranges. Drizzle with citrus vinaigrette. drained) ½ cup of almond slivers or pine nuts 1 avocado. sliced 1 orange.M. Edson Page 122 . dividing between four salad plates.Parmesan Spinach Salad Ingredients 1 bag baby organic spinach leaves. cut into slices Shavings of parmesan cheese as a garnish Citrus Vinaigrette (see Dressings section) Submitted By: E. torn into pieces Instructions Arrange ingredients. and enjoy! 15-20 organic grape tomatoes cut in half ½ jar of roasted red peppers. in the order listed.

carrots and pecans. Chop the remaining yolks and whites. Drizzle each with 1 tablespoon of the remaining dressing. rinsed 1 cup of shredded carrots Toss spinach and 2 tablespoons of the homemade dressing in a large bowl.Lona’s Healthy Spinach Salad Instructions Peel the boiled eggs and discard 6 of the yolks. Divide between 2 plates and top with chopped eggs. 6 yolks discarded. 2 tablespoons of chopped pecans Submitted By: Lona Pierce – Lexington. beets. Tennessee Page 123 . hard boiled.divided 8oz can of sliced beets. Ingredients 8 large eggs. 6 cups of baby spinach 4 tablespoons of low fat creamy blue cheese dressing (see Dressings section) .

Cut cherry tomatoes in half. Peel cucumber and cut in four. cut slices in half if too large.Veggie Salad Ingredients 8 cups fresh spinach 2 red bell peppers 5 medium size carrots 30 cherry tomatoes 1 red onion 1 large European cucumber Instructions Wash spinach and remove stems. Submitted By: Sonia Weyers – Grez-sur-Loing. France Page 124 . Serve with a dash of olive oil. lengthwise. Peel carrots and slice fairly thinly. Clean inside or bell peppers and cut in bite-sized pieces. salt and pepper. Remove outside layer of onion and cut ends off then chop finely. and then in 1/2 inch thick slices. Assemble ingredients in a large bowl and mix. tear in bite-size pieces.

Ingredients Spinach Onions Celery Tomatoes Drizzle mix of olive oil. Cut up all vegetables and fruit. and lemon juice over everything. Mushrooms Peppers Strawberries Pineapple Blueberries 1-2 tablespoons hearts of hemp 2 tablespoons of extra virgin olive oil 1 tablespoon of apple cider vinegar 1 teaspoon of lemon juice Submitted By: Brenda Eagle Page 125 .Eagle Salad Instructions Cut up spinach and spread over plate. Add hemp hearts. Spread over spinach. vinegar.

Add the lemon juice. While still warm. and place in a large serving bowl. South Australia Page 126 . Submitted By: Kerry Bowles – Karoonda. Heat 1 tablespoon of oil in a small pan. pour over the salad and toss gently to coat leaves. remaining oil and mustard to the pan. Scatter over the leaves.Spinach and Avocado Salad Ingredients 30 English spinach leaves (90g/3oz) 1 red or green curly-leafed lettuce (or any combination) 2 medium avocados 3 tablespoons of extra virgin olive oil 2 teaspoons of sesame seeds 1 tablespoon of lemon juice 2 teaspoons of wholegrain mustard Instructions Wash and thoroughly dry the spinach and lettuce leaves. Peel the avocados and cut into thin slices. Salad is best served immediately. Remove from the heat immediately and allow to cool slightly. Makes 8 servings. Stir to combine. Tear leaves into bite-sized pieces. Add the sesame seeds and cook over low heat until they just start to turn golden.

Baby Spinach and Sun-Dried Tomatoes Salad
Place spinach in shallow serving dish. In a small dish, place balsamic vinegar and sliced onions. Let stand for 10 - 15 minutes – this helps reduce strong onion taste. Prepare sun dried tomatoes. Halve length ways, and slice in 1/8 “ slices. Add to vinegar in small bowl. Add quartered sliced fresh tomatoes and virgin olive oil. Mix all ingredients and pour over spinach, just enough to coat leaves. Toss, mixing well, and adding dressing as necessary. Seasoning optional.

1 bunch (250 g) washed baby spinach

1/4 cup olive oil (first harvest, cold pressed extra virgin if possible - this is a lovely fruity flavored oil) 6 – 8 sun dried tomatoes (in olive oil)

1 red onion, halved and sliced finely

Pink salt flakes and freshly ground pepper may be added just before serving.

1/4 cup of good quality Balsamic vinegar (white or red)

2 firm ripe truss tomatoes, quartered and sliced

Submitted By: Esther - Australia Page


Salad Dressings



Submitted By: Emily Peterson – Saint Louis. or parsley (any herb will do!) 1 teaspoon of pure sea salt 1 teaspoon of black pepper Place all ingredients into a shaker and marry them ferociously or beat the vinegar and other ingredients together (except the oil) until well blended. Makes about 2/3 cup. orange. Cover and shake well to mix. whisk in small amounts of oil until fully blended.) 1 tablespoon of raw honey 1 tablespoon of water 1 teaspoon of dried rosemary. basil. lime.• • • • • • 1/3 cup of white wine vinegar ¼ cup of olive oil 2 tablespoons of water ¾ teaspoon of salt ½ teaspoon of garlic powder ½ teaspoon of pepper Garlic Dressing Combine all ingredients in a screw-top jar. Submitted By: Jackie Gordon • • • • • • • • • ¾ cup olive oil Rosemary Lemon Vinaigrette ¼ cup balsamic vinegar 1 tablespoon of citrus juice (lemon. etc. Then. Missouri 1 teaspoon of minced garlic Page 130 .

Arizona Page 131 . to taste Blend all ingredients well.• • • • • • 1 tablespoon of red wine vinegar. minced pinch each of cayenne and paprika salt and black pepper. organic 1 tablespoon of olive oil 1 tablespoon of organic Dijon mustard 1 teaspoon of raw honey (optional) ½ teaspoon of coarse sea salt Basic Tasty Vinaigrette Recipe Mix all ingredients together in a bowl. ½ teaspoon freshly ground black pepper • • • • • • • • • 4 tablespoons of Isabel’s Homemade Mayonnaise 2 tablespoons of Dijon mustard 1 tablespoon of cream 1 tablespoon of yogurt Club Sandwich Salad Dressing 1 tablespoon of lemon juice (or cider vinegar) ½ teaspoon of raw honey 1 garlic clove. Submitted By: Mary Bossler – Phoenix.

Makes 5 cups. Submitted By: Angela McDaniel – Kennedy Saskatchewan Canada • • • • • • • ¼ cup lemon juice Lemon Balsamic Vinaigrette 2 tablespoons of balsamic vinegar ½ teaspoon of raw brown sugar 1 teaspoon of salt ½ teaspoon of black pepper ½ teaspoon of cumin 1 tablespoon of olive oil Combine all ingredients.• • • • • • • • • • • • • ¾ cup of sherry vinegar Sun-Dried Tomato Vinaigrette ½ cup of chopped sun-dried tomatoes ½ cup of pitted and chopped Kalamata olives ¼ cup of pitted and chopped Niçoise olives ¼ cup of honey 3 tablespoons of drained chopped capers 2 tablespoons of minced shallot 2 tablespoons of chopped parsley leaves 1 tablespoon of chopped basil leaves 1 tablespoon of minced garlic Salt and pepper. then taste and. With a wire whisk. Mix or shake well. Cover and refrigerate until ready to use. adjust the seasonings with more salt and pepper. Submitted By: Noha Elsayed Page 132 . if necessary. whisk them together briefly. to taste 1 tablespoon of grated orange zest 1 ½ tablespoons of chopped mint leaves Put all the ingredients together in a large mixing bowl. adding a little salt and pepper.

minced 3 tablespoons of prepared basil pesto ¼ cup of chopped flat leaf parsley ¼ teaspoon each of fresh ground sea salt and black pepper Submitted By: Terry – Cambridge.• • • • • ¼ cup of freshly squeezed lemon juice 1 cup of olive oil Pinch sugar ¼ teaspoon of finely minced garlic Salt and pepper to taste Lemon Vinaigrette Drizzle oil into lemon juice and whip with a whisk to emulsify. Ontario. Submitted By: Carolyn Pigman • • • • • • ¼ cup of olive oil Pesto Dressing ¼ cup of red wine vinegar 1 clove garlic. Canada Page 133 .

vinegar and mustard. whisking to emulsify. Makes about 1/4 cup. Season with salt and pepper to taste. whisk together. Submitted By: Susie Moore Page 134 . Slowly all oil in a steady stream.• • • • • • • • • ¾ cup of olive oil Garlic Vinaigrette ¼ cup of cider or red wine vinegar 3 teaspoons of Dijon mustard ½ teaspoon of salt 2 garlic cloves minced (or put in a press) 1 teaspoon of Worcestershire Sauce ½ teaspoon of lemon juice ¼ teaspoon of pepper ¼ teaspoon of sugar Submitted By: Randal Vincent • • • • White Balsamic & Dijon Mustard Vinaigrette 2 tablespoons of white balsamic vinegar 1 tablespoon of Dijon mustard 6 tablespoons of extra-virgin olive oil Sea salt and freshly ground pepper In a small bowl.

Makes ¾ cup and can be refrigerated for one day. thin stream. Submitted By: Lee Faber. You can use the dressing immediately. Use as a dip for cold asparagus. Submitted By: Paul Massee Page 135 . with motor on. Blend all ingredients. Then. but it is really better to make it beforehand and then store it in the refrigerator to allow the flavours to blend.• • • • 3 parts orange juice Basic No-Fat Vinaigrette 1 part white balsamic vinegar 2 teaspoons chopped fresh mixed herbs or 1 teaspoon dried mixed herbs pinch of salt and freshly ground black pepper Put everything into a screwtop jar and shake. coarse or regular ½ teaspoon of honey or stevia to taste ½ cup of olive oil Salt to taste Combine first five ingredients in a blender and turn on. author of Grandmother’s Wisdom (recipe also found there) • • • • • • • ¼ cup of red wine vinegar 1 clove garlic Mustard Vinaigrette 1 tablespoon of Dijon mustard ¼ teaspoon of pepper. slowly drizzle the olive oil in a slow.

Add olive oil and heat it. Add the wine. Submitted By: E. stirring constantly until the onions are soft. Remove pan from heat and let marinade cool. thyme. reduce heat and simmer for 5 minutes.M. Cook until the mixture is reduced by half. Submitted By: Paul Massee • • • • • • • ¼ cup extra-virgin olive oil juice of one lemon Citrus Vinaigrette 1 tablespoon of fresh orange juice ½ teaspoon lemon zest ½ teaspoon of sea salt 1 teaspoon honey (opt) ½ teaspoon of freshly ground black pepper Whisk ingredients together in a medium bowl. Bring mixture to a boil. Add vinegar and raise the heat to moderately high. parsley and peppercorns. bay leaf. Pour it into a dish or shallow bowl and marinate the food. Cook about 5 minutes.• • • • • • • • • • 3 tablespoons of olive oil White Wine Marinade 1 cup of finely chopped onion 3 garlic cloves. Add onions and garlic. rosemary. finely chopped ¼ cup of tarragon vinegar 1 cup of dry white wine 1 teaspoon of dried thyme 1 bay leaf 1 teaspoon of crushed dried rosemary 6 black peppercorns 6 sprigs of parsley Heat a saucepan over moderate heat. Edson Page 136 .

whisk together oil. Alberta. Canada Page 137 . Tennessee • • • • • ½ cup extra-virgin olive oil ½ cup lemon juice 1 teaspoon of salt Olive Oil & Lemon Juice Dressing 1 teaspoon of dried oregano ½ teaspoon of pepper In large bowl.) of crumbled blue cheese (1/4 cup) Submitted By: Lona Pierce – Lexington.• • • • ½ cup of olive oil ¼ cup of honey Dash of salt Pear Dressing 2-3 tablespoons of pear vinegar Submitted By: Joan Roach • • • • • • • 1/3 cup of mayonnaise (Isabel’s Homemade Mayonnaise) 2/3 cup of Greek yogurt 2 tablespoons of white vinegar ½ teaspoon of salt Easy Low-Fat Blue Cheese Dressing 1 tablespoon of Dijon mustard ½ teaspoon of black pepper ¼ cup (1 oz. Recipe Courtesy of Canadian Living Magazine Submitted by: Tammy K. lemon juice. salt and pepper. oregano. – Calgary.

Add a little bit of onion powder. Submitted By Mike Geary.• • • • • • 6 tablespoons of organic peanut butter 2 tablespoons of organic soy sauce 1 tablespoon of Stevia 1/3 cup of olive oil Peanut Butter Dressing 1/3 cup of filtered water Pinch of red pepper flake Submitted By: Susan Skove Fill your salad dressing container with these approximate ratios of liquids: • • 1/3 of container filled with balsamic vinegar 1/3 of container filled with apple cider vinegar Geary’s Healthy-Fat Blend Balsamic Vinaigrette Dressing • Fill the remaining 1/3 of container with equal parts of extra virgin olive oil and “Udo’s Choice EFA Oil Page 138 .” Add just a small touch (approximately 1 or 2 teaspoons) of real maple syrup. garlic powder. and black pepper and then shake the container to mix all ingredients well. author of The Truth about Six Pack Abs & The Fat Burning Kitchen http://abtruth.

Ohio Page 139 .• • • • • • 2 tablespoons of Stevia 1 teaspoon of pepper 1 teaspoon of salt 1 cup of olive oil 1 teaspoon of Accent Stevia & Rice Wine Vinegar Dressing 6 teaspoons of rice wine vinegar • • • • • • 2/3 cup of olive oil Red Wine Vinegar & Honey Dressing 1/3 cup of red wine vinegar 2 teaspoons of honey ½ teaspoon of salt 1 teaspoon of minced fresh basil ¼ teaspoon of pepper Whisk ingredients until well blended. Submitted By: Grace – Springboro.

and Herbs 1 tablespoon of white wine vinegar 1 tablespoon of red wine vinegar 1 clove garlic. crushed 1 teaspoon each of chopped fresh parsley and basil salt and freshly ground black pepper Submitted By: Barbara Hopwood – Adelaide. Olive Oil. Australia Page 140 . With motor running add oil in a stream. Submitted By: Alex • • • • • ¼ cup of organic olive oil ¼ cup of lemon juice Olive Oil & Lemon Juice Dressing 1 teaspoon of honey (or sweeten with a couple of drops of stevia) ¾ teaspoon of cumin ½ teaspoon of cayenne pepper • • • • • • ¼ cup of olive oil Vinegar. blending until dressing is emulsified.• • • • • • 1 small garlic clove Coriander Vinaigrette ¼ cup of fresh coriander ½ teaspoon of honey ¼ teaspoon of salt ½ cup of olive oil 3 tablespoons of fresh lemon juice In a blender purée garlic and coriander with lemon juice. and salt. sugar.

Stir to dissolve the sugar. use all the juice and seeds. Mix well. New Brunswick. Canada Page 141 . pepper. Submitted By: Marife Absin • • • 4 tablespoons of Isabel’s Homemade Mayonnaise 1 teaspoon of dill relish 1 teaspoon of dill pickle liquid Eva’s Thousand Island Dressing • 1 medium tomato. It should be a little sweet. and Stevia to taste. Sea Salt. crushed Tamari Olive Oil Sauce 4 tablespoons of lemon juice (approximately 1 lemon) 2 teaspoons of raw honey. and shake well. you can mix lemon and kalamansi to have the taste of lime) • • 1 tablespoon of water 1 ½ tablespoons of sugar (white sugar) 2 tablespoons of fish sauce (patis) Fish Sauce Dressing Combine ingredients in a small bowl. Submitted By: Joan Drewel • • • • • ½ cup of organic Tamari soy sauce 2/3 cup of olive oil 2 garlic cloves. Submitted By: Jeanne Doiron – Saint John.• • 1 ½ tablespoons of fresh lime juice (if lime is not available. then grated from inside (do not use skin). or 1 teaspoon of Stevia Mix ingredients together. cut in half.

• • • • • • • 1 teaspoon of raw honey Honey Mustard Dressing 1 teaspoon of raw maple syrup 2 tablespoons of olive oil 2 teaspoons of Dijon mustard 2 teaspoons of organic salsa 1 tablespoon of apple cider vinegar Salt. remove from heat. Quebec. and party spices Submitted by: Nicolas – Trois-Rivieres. pepper. Add flaxseed oil (optional). Canada • • • • 1/2 cup of Stevia blend (Steviva brand) ¾ cup of white vinegar 2 tablespoons of olive oil Calico Dressing In small saucepan. Oregon 1 tablespoon of Flaxseed oil. combine stevia blend. Shake in a jar to mix. white vinegar and olive oil. after cooling (optional) Page 142 . and cool. Submitted By: Marilyn Sheldahl – Myrtle Point. Bring to a boil.

if desired. (You can make mayonnaise in a food processor or by hand. Combine the egg and lemon (or vinegar) in the bowl. Separate the eggs in your recipe. chances are you will need to start over. Add in remaining oil.) 6. plus extra for a double recipe. Adjust the seasoning with the salt and pepper and more lemon juice. with a mixing bowl and whisk. in a steady stream. If the mayonnaise starts looking too thick. if you’re still partway through the process. Store fresh mayonnaise in the refrigerator and use within five days.) 3. if desired) Water to thin the mayonnaise Preparation 1. you can save the emulsion by adding another egg yolk. whisking vigorously.Ingredients • • • • • 1 egg Isabel’s Homemade Mayonnaise 1 cup olive oil Juice of 1 lemon. Add about a teaspoon of water at a time. By Isabel De Los Rios Page 143 . adding the oil in a slow. Continue to whisk constantly. 2. steady stream. When the oil is all mixed in. Reserve the whites for other recipes. the mayonnaise should be thick and fluffy. The key for either method is to add oil very slowly. 4. add enough water to thin it to the consistency you desire. adding the oil in a slow. If it never thickened and you’re stirring a puddle. 7. (Or. with your whisk forming ribbons through the mixture. or vinegar A pinch of salt (and pepper. while the processor is running or you’re whisking vigorously. steady stream. whisking to mix. Continue to whisk constantly. 5.


Not willing to sit around waiting for this grim prediction to become a reality. cancer survivors. Isabel graduated from Rutgers University with a degree in exercise physiology (a pre-med curriculum). certified by the Corrective Holistic Exercise Kinesiology (C. She is the author of The Diet Solution Program and the Owner of New Body – Center for Fitness and Nutrition in New Jersey. The overweight daughter and granddaughter of type 2 diabetics. This approach has created results for so many once frustrated dieters.) Institute in San Diego. and overweight individuals. toned and vibrant body.000 people all over the world lose incredible amounts of weight. California. seminars. as long as her simple principles are followed. She is a Certified Strength and Conditioning Specialist. Page 145 . Isabel De Los Rios found her passion for nutrition as a teenager. Her strategies work. but motivates them to achieve what Isabel has. She is also a Holistic Nutrition Lifestyle Coach. Isabel is able to educate clients and readers all over the world through her books. and the media which all focus on the essential principles of fat loss nutrition and achieving a healthy. This led her to personally seek out doctors and health professionals that were using nutrition to get great results (as far as health and weight loss) with their patients and clients.So…just who is Isabel De Los Rios? Isabel De Los Rios is a certified nutritionist and exercise specialist who has already helped over 25. hundreds of online articles. regain their health and permanently change their lives. Isabel was told that she was doomed to suffer from the same health problems as the generations who preceded her.E. hands down. heart disease patients. She has since reached and maintained an ideal weight. the highest and most advanced certification given by the National Strength and Conditioning Association. she pored over every nutrition and diet book available in search of the answers to her family’s weight and health problems. She truly enjoys a high level of wellbeing that not only surprises most people. is vibrantly healthy and shows no indication that conditions like diabetes will affect her as they have so many in her family. as well as healthy individuals who wish to maintain health and prevent disease. She counsels many special populations. Isabel’s cutting edge and completely different approach to nutrition is what sets her apart from all the rest. including diabetics. She has become the #1 “go to girl” when it comes to Fat Burning Nutrition by several of the most popular fitness professionals around the globe.H.K.

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