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

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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

54 55 56 57 58 59 60 61 62 63 64 65 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 93 94 95 96 97 98 99 100 101 102 103 105 106 107 108 109 Page

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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. 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 . Olive Oil.

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Enjoy your yummy salad! With all of the recipes presented here (and with any other recipe you may choose to use). Because the Diet Solution does promote the inclusion of many fruits and vegetables into your daily meal plans. again and again leads to boredom and abandonment. Also.Introduction This guide includes some fantastic salad recipes. depending on metabolic type and the number of calories required daily. Eating the same foods. Please adjust recipe portions to suit your meal plan. I highly encourage you to try at least one new recipe per week that suits your meal plan. Here are a few points to remember and consider for each recipe: Page 6 . remember that allowable food servings and portion sizes differ for each person. To prevent this from happening. All recipes have been thoroughly reviewed and approved by me to ensure that each one follows all Diet Solution requirements. For example. as instructed in the Chapter on Daily Meal Planning. adhere to all the principles taught in the manual. fun and interesting. eat only 4 oz of chicken with your meal. fresh food is best. 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). and the more whole and natural the food you eat. be adventurous and try some foods that you have never tried before. Remember. especially salad. submitted by our very own Diet Solution customers. it is essential to keep your salads new. Also. according to the Allowable Servings Guide and the Food Choices charts. the healthier you will be—and the better you will feel.

Water should be pure and filtered. Use an unrefined sea salt or. 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 . 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. Whenever possible. Eggs. hormone. Cooking and/or roasting nuts damages the health benefits of raw nuts. preferably. fresh.Go Organic Meats. and wild meats. Poultry. Oils should be cold expeller pressed and preferably organic (Organic Extra Virgin Olive Oil is your best choice). Honey should always be raw and can be used to sweeten any dressing.and antibiotic-free. and fish. choose free-range. & Fish Organic ingredients are always best. Celtic sea salt or Redmond’s Real Salt. eggs. Nuts and seeds should always be raw and preferably organic. poultry.

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Mediterranean Salads Page 9 .

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

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

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

Serve immediately. or refrigerate for a few hours before serving. parsley. olive oil. Let the carrots cool. heat mixture for awhile while stirring. lemon juice and rasped fresh garlic to the carrots. Add olives. a bit of cumin. Submitted By: Nezha Haffou Page 13 . then drain them. Boil carrots with some salt.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. Mix.

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

Kennedy Saskatchewan Canada Page 15 . Peel the onion and cut crosswise into slices 1/2 inch thick. Add the baby carrots and boil until tender-crisp. turning as necessary to prevent scorching. 5 to 7 minutes total cooking time. bring a large pot of salted water to a boil and fill a mixing bowl with ice and water. place the vegetables on the cooking grid not directly above the heat. transfer to the ice water. When the fire is hot. zucchini and squash diagonally into slices 1/2 inch thick. 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. Cook. ¾ cup of extra-virgin olive oil Freshly ground black pepper 30 green beans. Trim the fennel and cut crosswise into slices 1/2 inch thick. Cut the carrots and green beans on the bias into 1/4-inch pieces. Build a fire in a charcoal grill. Set the vegetables aside. pitted and halved 1 cup of mixed baby lettuces ½ cup of crumbled raw feta cheese. Season with salt and pepper. as soon as it returns to the boil and the beans are bright green.Mediterranean Grilled Chopped Vegetable Salad Instructions Cut the eggplant. As they are done. Drain the vegetables and set aside. until are nicely browned and tender-crisp. use a wire skimmer or slotted spoon to transfer them to the ice water. coat all the vegetables. for indirect-heat cooking. 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 . trimmed 10 baby carrots. trimmed ½ cup of Kalamata olives. 2 to 3 minutes. Add the green beans to the boiling water and. Cut the grilled vegetables into 1/2-inch pieces. Trim the asparagus. transfer the vegetables to a platter and leave to cool. With 1/2 cup of the olive oil. or preheat a gas grill.

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Creamy Salads Page 17 .

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

Michigan Page 19 .Egg Salad Instructions Finely chop the hard-boiled eggs. Submitted By: Kara – Marshall. Mix in the rest of the ingredients. 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.

Alaska 20 .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. some to be used in dressing. In a bowl. Makes 4-6 servings. Chop the sweet red pepper into ½ -inch pieces. Put other half back in refrigerator. and one tablespoon of the pineapple juice. Blend mayonnaise. and drained crushed pineapple. Add the caraway seed. yogurt. chopped red pepper. Cover and refrigerate for at least 30 minutes. Drain the crushed pineapple and save the juice. Page Submitted By: Victoria – Fairbanks. Add to the cabbage mixture. toss the shredded cabbage. and mix well.

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

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). or Greek yogurt Instructions Mix all ingredients together and enjoy. and enjoy! Submitted By: Karen . Louisiana Page 22 . Mix. Add mayonnaise or yogurt as dressing.Luling.

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. for about 7 minutes or until just tender. Toss with dressing. salt and pepper to taste. Submitted By: Dianne Lambart – Clinton Township. covered. Steam sweet potato cubes. Toss well.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. Michigan Page 23 . Cool and add chives.

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

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. Stir in mayonnaise to make the mixture the desired consistency. and raisins in a bowl. Combine apple.

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Hot Salads Page 27 .

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

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

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

Hungary Page 31 . Enjoy! Submitted By: Judit . Remove from heat. diced peppers. Beat the eggs and whisk them in a bowl. Add salt. pepper and garlic powder. add mushrooms and sauté until golden brown (5 minutes). Stir the eggs frequently till set. Pour eggs over the mushrooms and put back to heat. celery and tomatoes (dressing optional).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. Place scrambled eggs in the middle of the salad bed and season with dried parsley. 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. After butter is melted.

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

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

Submitted By: Lisa Carruthers – Melbourne. Mix chicken yogurt into salad and sprinkle with nuts. Turn off heat & mix through yogurt. 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. Victoria. 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. Australia Page 34 . Dice all vegetables & spread over leaves. and then mix with vegetables.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. Towards end of cooking add the paste or spice powder. Add salt/pepper to taste.

Add ½ tablespoon of barbecue sauce and continue sautéing. lightly steamed ½ cup of cauliflower. To make salad. 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.Barbecue Veggie Salad Instructions To make barbecued onions. stirring frequently until onion is thoroughly wilted. gently combine all ingredients and serve. 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. to make a dish that is never the same twice! Ingredients ¼ cup of barbecued onions 1 cup of broccoli. wraps. broken into tiny florets. cut into small florets or slivers. Any other vegetables can be added. finely shredded ½ cup of alfalfa sprouts 2 slices of avocado Submitted By: Maz Peterssen Page 35 .

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

Mixed Vegetables Page 37 .

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

and enjoy.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. if desired. Use vegetables from your garden for the most delicious salad! Submitted By: Tim Smith Page 39 . Serve with the dressing of your choice. Add turkey or chicken.

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

Palm, Pepper, Tomato, Artichoke, and Olive Salad

Ingredients
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

Instructions
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

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Chopped Cucumber and Pepper Salad
Ingredients
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

Instructions
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

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Anything Goes Sprouted Salad
Ingredients
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

Instructions
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

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

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

finely chopped 1 cucumber. Toss well. chopped Handful of chopped basil Handful of chopped parsley 6 cloves garlic. Submitted By: Annie Lineker Page 46 . Chill before serving.Tomato and Cucumber Salad Ingredients 5 tomatoes. sliced 1 green pepper. 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. seasoning to taste with salt and pepper. diced 1 onion.

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

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

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

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

Oriental Salads Page 51 .

Fry it briefly. stir everything together. After that. and salt. add sea salt and curry powder to the pan. water. and add sesame seeds. then add the lentils. and blend till smooth. and serve on top of the raw stir fry. sauté together: butter. Put all dressing ingredients in the blender.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. chopped 1 clove garlic. and garlic. beef bouillon cubes. Meanwhile. 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. Dress the salad. Japan . pepper. Bring to a boil and simmer 20 minutes: lentils. bay leaf. in a pan. 52 Submitted By: Christina Rohrer – Kyoto. 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. onion.

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

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

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. New Brunswick. mushrooms. 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 .2 hours before serving. and green onions in a large bowl. cut in small pieces ½ cup of raisins 1 cup of fresh mushrooms. peppers. Doiron – Saint John.Chinese Spinach Salad Instructions Combine rice. Add raisins and sunflower seeds. bean sprouts. spinach. sliced 1 green pepper (or ½ red and ½ green. Canada Page 55 . Ingredients 2 cups of cooked brown rice 1 bag of spinach. celery. pour sauce over dressing. Garnish with parsley.

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

Quinoa Salads Page 57 .

Kennedy Saskatchewan Canada Page 58 . turn down and simmer for about 15 minutes and water is absorbed .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 . lemon juice and salt add oil slowly Add all of the other ingredients and dressing mix. Enjoy Submitted By: Jeanne Molnar .fluff with fork and allow to cool In a small bowl mix honey.

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

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

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

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. Ontario. Pour mixture into the salad.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. and toss well. Canada Page 62 . Whisk together dressing ingredients.

cover and simmer for 10-15 minutes or until the liquid is mostly absorbed. Remove from heat. Enjoy!! Lovely served warm but also nice cold. Replace the lid and leave for a few minutes until the spinach is nicely wilted. Fluff quinoa with fork and stir through the torn spinach. 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. Pour on dressing and toss. 2 cups baby spinach. roughly torn Olive Oil & Lemon Juice dressing (see Dressings section) Submitted By: no name given Page 63 . 1 cup pumpkin. cubed Bring stock/water and quinoa to the boil.

grated 3 green onions. etc. or ¼ medium white onion. Instructions To make ground seed and nut mix: Use a coffee grinder and mix almonds. 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. flax.Kale Quinoa Salad Ingredients 1 bunch of kale. Stir in with quinoa. juices. sesame. cashews. Combine all salad ingredients and quinoa mix. Sprinkle seed and nut mix on top. ginger. Mix olive oil. chopped. 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. Stevia. and tahini together. pumpkin. chopped small 1 cup cooked quinoa 2 tablespoons of Daikon radish. black pepper. Makes a great lunch with some sliced tomato! Submitted By: Dave Chubirka Page 64 . sunflower.

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

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Salads With Avocado Page 67 .

¼ cup of pine-nuts/chopped walnuts (or both) 1 yellow pepper. & Sultanas Salad Ingredients 1 avocado 1 mango ½ cup of cucumber ¼ cup of sultanas Instructions Roughly chop the cucumber. Toss the yogurt mix with the salad until lightly coated. nuts. Then add the mint. Add the sultanas. and prawns. Cucumber. honey and vinegar. 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 .Avocado. pepper. For extra flavor grate a little lemon zest over the top. mango and avocado into a bowl. Separately. salt and pepper. stir into the yogurt the mustard.

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

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

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

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

Line 8 salad plates with lettuce leaves and mound avocado mixture on top. Submitted By: Alex Page 73 .Avocado. drained 4 California firm-ripe avocados 1 small red onion. 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. and Red Onion Salad Ingredients 14-ounce can hearts of palm. *Salad pictured also uses quinoa and black beans. Hearts of Palm.

Slice up pear and avocado. Makes two servings. and cool on paper towel.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. Combine all ingredients and toss with vinaigrette. Submitted By: Danielle Hawkins – Dallas. Texas Page 74 . Wash and dry lettuce. Roughly chop cherries and cooled bacon.

Bean Salads Page 75 .

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

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. put all ingredients in a jar and shake well. Drizzle w/ dressing. Colorado Page 77 . (This will make enough dressing to have leftover.Greeley. 5 tablespoons of high quality organic red wine vinegar 4 tablespoons of extra virgin organic olive oil To make dressing. and toss. Mellin .) This is a great salad to serve for guests.) Dressing: Instructions Arrange the salad ingredients for presentation and refrigerate until ready to serve. 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.

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

The taste improves when chilled overnight . Ingredients 1 red onion.Fennel. Refrigerate before serving. diced 1-2 raw fennel. and Garbanzo Bean Salad Instructions Mix all ingredients together in a glass. 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. clay bowl.if it lasts that long. sliced into rounds (remove leafy tops) 1-2 red peppers. Israel Page 79 . Makes 2-3 servings. Pepper.

(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.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. sliced and scored ½ cup of cottage cheese. and olive oil. Submitted By: Christina Long Page 80 . sprinkled with cinnamon Sea Salt Pepper 1 teaspoon of Dijon mustard Instructions Combine vegetables. and cottage cheese. red wine vinegar. beans.

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

Enjoy 1/2 cup coarsely chopped almonds Submitted By: Jeanne Molnar .Kennedy Saskatchewan Canada Page 82 . 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 .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 .lemon juice and salt add oil slowly Add all of the other ingredients and dressing mix.

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. May want to add some spices – cayenne pepper. white vinegar. It’s refreshing. Submitted By: Larisa Emerald Page 83 . lemon pepper spice. taste buds satisfying. garlic. diet solution friendly and a little Jazzy!!! Combine ingredients and toss.

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

Broccoli Salads Page 85 .

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

shredded 4 oz. Texas Page 87 . & pour over florets. 12 oz. dried cranberries 6 oz. vinegar salt & pepper. raw organic cheese. 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. Blend all items together. diced Submitted By: Elise – Houston. Shred stalks (1” pieces) & apricots together in food processor until finely chopped. Makes 18 servings. Holds well in the fridge for a couple days.Broccoli Salad Ingredients 2 large bunches fresh broccoli. Add Stevia. Best chilled after a few hours. dried apricots 8 oz. slivered almonds (good toasted) 1 purple onion.

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

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

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

Submitted By: Olive Fraser Page 91 .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 . Cut the olives in half. Drain the can of olives. then slice into thin slivers (around three inches long). Toss all ingredients. Let cool. and enjoy! Choose a dressing of your liking (see Dressings section). Thinly slice the cabbage and carrots.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.

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Salads With Fruit Page 93 .

cayenne pepper and salt. and lemon juice. apple. ground cumin. Pour over banana mix and stir carefully. Core and dice apple. 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. Mix yogurt with Sultanas. Sprinkle coconut over salad at time of serving.Curried Banana Salad Ingredients 2 large firm bananas 1 green apple. Combine bananas. Submitted By: Edna Pearson Page 94 .

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

Add the raspberries. and drizzle the honey over everything. Add ground flaxseed and toss lightly.Banana Delight Salad Ingredients 1 banana 1 tablespoon of honey 1/6 of a lemon ½ cup of raspberries 1 ½ tablespoons of flaxseed. Serves 1 or 2. Submitted By: Nancy Page 96 . 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. or add more fruit for a full salad.

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 . For the dressing.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.

Toss and cook for another 2 minutes. The longer the more sugary sweet they get. Finish with fresh cracked black pepper. Turn down the heat to low and let sit for 10-15 minutes or whatever you have patience for. Enjoy. Top it off with the caramelized onions and drizzle the dressing over the top. Submitted By: Jennipher Hau – Vancouver. Place lettuce on a plate or bowl and add chopped avocado. Wash lettuce and set aside. strawberries and even a couple of walnuts if you want a crunch. I reduce down my balsamic to make it sweeter and burn off the alcohol taste. Mix the vinegar and oil together and set aside. Bring to a slight simmer and reduce to low heat for 5 minutes. Washington Page 98 . Cook for 1-2 minutes before tossing them so they get a little caramelized.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. Slice the onion thinly and place in the pan.

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

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

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

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

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

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Salads with Meat Page 105 .

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

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

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

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

Layered BLT Salad
Ingredients
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

Instructions
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

110

Pea Salad with Bacon
Ingredients
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

Instructions
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

111

Salads with Nuts Page 113 .

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

Squeeze juice from the lime over the mixture. Combine celery.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. Wash. and walnuts. apple. and chop apple. Submitted By: Sue Muller Page 115 . if desired. core. Add cheese cubes.

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

Baby Arugula Red onions. Pennsylvania Page 117 . Add walnut pieces.Baby Arugula and Walnut Salad Ingredients 1 bunch fresh. and enjoy! Submitted By: Caroline Garry – Venetia. 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. garlic powder. Toss again. Add olive oil and balsamic vinegar. salt and pepper.

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

Spinach Salads Page 119 .

Submitted By: Kara Freeland – Troutdale. Lay spinach on plate to make a spinach bed. Squeeze the lemon juice out of one lemon over the top of whole salad. Heat chicken in pan with dash of red wine vinegar and garlic salt. cut up tomato and place on chicken. Sauté mushrooms in small amount of butter. add some more sea salt and fresh ground pepper.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 . and red wine vinegar pour over spinach. Oregon Page 120 . Grate the almonds over the top of whole salad. sea salt. Put chicken on top of mushrooms.without sugar Instructions Wash and dry spinach.

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

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

2 tablespoons of chopped pecans Submitted By: Lona Pierce – Lexington. Ingredients 8 large eggs. carrots and pecans. Chop the remaining yolks and whites. 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.divided 8oz can of sliced beets. Divide between 2 plates and top with chopped eggs. beets. Tennessee Page 123 . 6 yolks discarded. hard boiled. 6 cups of baby spinach 4 tablespoons of low fat creamy blue cheese dressing (see Dressings section) . Drizzle each with 1 tablespoon of the remaining dressing.

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

vinegar. Cut up all vegetables and fruit. Ingredients Spinach Onions Celery Tomatoes Drizzle mix of olive oil. Spread over spinach. 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 . Add hemp hearts. and lemon juice over everything.Eagle Salad Instructions Cut up spinach and spread over plate.

Stir to combine. remaining oil and mustard to the pan.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. Add the lemon juice. Remove from the heat immediately and allow to cool slightly. and place in a large serving bowl. Add the sesame seeds and cook over low heat until they just start to turn golden. Peel the avocados and cut into thin slices. Heat 1 tablespoon of oil in a small pan. While still warm. pour over the salad and toss gently to coat leaves. South Australia Page 126 . Salad is best served immediately. Scatter over the leaves. Submitted By: Kerry Bowles – Karoonda. Tear leaves into bite-sized pieces. Makes 8 servings.

Baby Spinach and Sun-Dried Tomatoes Salad
Instructions
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.

Ingredients
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

127

Salad Dressings

Page

129

Makes about 2/3 cup. Missouri 1 teaspoon of minced garlic Page 130 . etc. Submitted By: Emily Peterson – Saint Louis. lime. whisk in small amounts of oil until fully blended. orange. basil. 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.) 1 tablespoon of raw honey 1 tablespoon of water 1 teaspoon of dried rosemary. Then. Submitted By: Jackie Gordon • • • • • • • • • ¾ cup olive oil Rosemary Lemon Vinaigrette ¼ cup balsamic vinegar 1 tablespoon of citrus juice (lemon. Cover and shake well to mix.• • • • • • 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.

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. to taste Blend all ingredients well. Arizona Page 131 .• • • • • • 1 tablespoon of red wine vinegar. minced pinch each of cayenne and paprika salt and black pepper. Submitted By: Mary Bossler – Phoenix.

Makes 5 cups. adding a little salt and pepper. if necessary. adjust the seasonings with more salt and pepper. 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. Mix or shake well. Submitted By: Noha Elsayed Page 132 . Cover and refrigerate until ready to use. 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. whisk them together briefly. With a wire whisk.• • • • • • • • • • • • • 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.

Canada Page 133 . Submitted By: Carolyn Pigman • • • • • • ¼ cup of olive oil Pesto Dressing ¼ cup of red wine vinegar 1 clove garlic. Ontario. 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.

Season with salt and pepper to taste. Submitted By: Susie Moore Page 134 .• • • • • • • • • 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. whisk together. vinegar and mustard. Makes about 1/4 cup. whisking to emulsify. Slowly all oil in a steady stream.

thin stream. slowly drizzle the olive oil in a slow. 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. Then. Submitted By: Paul Massee Page 135 . 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. Makes ¾ cup and can be refrigerated for one day. You can use the dressing immediately. with motor on. Submitted By: Lee Faber. Use as a dip for cold asparagus. Blend all ingredients. 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.

Remove pan from heat and let marinade cool. Bring mixture to a boil.M. Pour it into a dish or shallow bowl and marinate the food. Cook until the mixture is reduced by half. Add onions and garlic. rosemary. parsley and peppercorns. Submitted By: E. 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. Add vinegar and raise the heat to moderately high. thyme. 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.• • • • • • • • • • 3 tablespoons of olive oil White Wine Marinade 1 cup of finely chopped onion 3 garlic cloves. reduce heat and simmer for 5 minutes. stirring constantly until the onions are soft. bay leaf. Edson Page 136 . Cook about 5 minutes. Add olive oil and heat it. Add the wine.

Recipe Courtesy of Canadian Living Magazine Submitted by: Tammy K. – Calgary. 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. oregano. whisk together oil. Alberta. Canada Page 137 . lemon juice.• • • • 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. salt and pepper.

thedsp. Add a little bit of onion powder. Submitted By Mike Geary.info Page 138 . and black pepper and then shake the container to mix all ingredients well.” Add just a small touch (approximately 1 or 2 teaspoons) of real maple syrup.• • • • • • 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 Blend. author of The Truth about Six Pack Abs & The Fat Burning Kitchen http://abtruth. garlic powder.

Submitted By: Grace – Springboro.• • • • • • 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. Ohio Page 139 .

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. and Herbs 1 tablespoon of white wine vinegar 1 tablespoon of red wine vinegar 1 clove garlic. and salt. Australia Page 140 . Olive Oil. With motor running add oil in a stream.• • • • • • 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. crushed 1 teaspoon each of chopped fresh parsley and basil salt and freshly ground black pepper Submitted By: Barbara Hopwood – Adelaide. blending until dressing is emulsified. sugar.

pepper. then grated from inside (do not use skin). and Stevia to taste. Submitted By: Joan Drewel • • • • • ½ cup of organic Tamari soy sauce 2/3 cup of olive oil 2 garlic cloves. New Brunswick.• • 1 ½ tablespoons of fresh lime juice (if lime is not available. Submitted By: Jeanne Doiron – Saint John. use all the juice and seeds. Stir to dissolve the sugar. Sea Salt. It should be a little sweet. Canada Page 141 . and shake well. or 1 teaspoon of Stevia Mix ingredients together. crushed Tamari Olive Oil Sauce 4 tablespoons of lemon juice (approximately 1 lemon) 2 teaspoons of raw honey. cut in half. 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. 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. Mix well.

Canada • • • • 1/2 cup of Stevia blend (Steviva brand) ¾ cup of white vinegar 2 tablespoons of olive oil Calico Dressing In small saucepan. Add flaxseed oil (optional). Shake in a jar to mix. Quebec. Bring to a boil. after cooling (optional) Page 142 . and party spices Submitted by: Nicolas – Trois-Rivieres. pepper. combine stevia blend.• • • • • • • 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. and cool. white vinegar and olive oil. Oregon 1 tablespoon of Flaxseed oil. Submitted By: Marilyn Sheldahl – Myrtle Point.

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

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

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