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

2

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

3

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

Page 5 .

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 . fresh food is best. fun and interesting. 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. it is essential to keep your salads new. Eating the same foods. submitted by our very own Diet Solution customers. the healthier you will be—and the better you will feel. eat only 4 oz of chicken with your meal. depending on metabolic type and the number of calories required daily. again and again leads to boredom and abandonment. Also. especially salad.Introduction This guide includes some fantastic salad recipes. For example. as instructed in the Chapter on Daily Meal Planning. All recipes have been thoroughly reviewed and approved by me to ensure that each one follows all Diet Solution requirements. To prevent this from happening. Also. Please adjust recipe portions to suit your meal plan. Remember. adhere to all the principles taught in the manual. Because the Diet Solution does promote the inclusion of many fruits and vegetables into your daily meal plans. Enjoy your yummy salad! With all of the recipes presented here (and with any other recipe you may choose to use). according to the Allowable Servings Guide and the Food Choices charts. remember that allowable food servings and portion sizes differ for each person.

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

.

Mediterranean Salads Page 9 .

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

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

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

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

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

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

.

Creamy Salads Page 17 .

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

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

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

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

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

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

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

and raisins in a bowl. Submitted By: Corinda Laberee Page 25 . celery. Stir in mayonnaise to make the mixture the desired consistency. Combine apple.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.

.

Hot Salads Page 27 .

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

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

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

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

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

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

Australia Page 34 . Victoria.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. Dice all vegetables & spread over leaves. 1 red onion 1 cucumber 1 red bell pepper 1 tomato Instructions Dice chicken & cook in coconut oil. Mix chicken yogurt into salad and sprinkle with nuts. Add salt/pepper to taste. 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. Arrange salad leaves on serving platter or split between 4 bowls. Towards end of cooking add the paste or spice powder. Turn off heat & mix through yogurt. Submitted By: Lisa Carruthers – Melbourne. and then mix with vegetables.

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

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

Mixed Vegetables Page 37 .

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

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. and enjoy.

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

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

41

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

42

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

43

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

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

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

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

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

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

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

Oriental Salads Page 51 .

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

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

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

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

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

Quinoa Salads Page 57 .

Enjoy Submitted By: Jeanne Molnar .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 .fluff with fork and allow to cool In a small bowl mix honey. lemon juice and salt add oil slowly Add all of the other ingredients and dressing mix.

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

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

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

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. Canada Page 62 . 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. Whisk together dressing ingredients. and toss well.

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

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

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

.

Salads With Avocado Page 67 .

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

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

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

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

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

Avocado. Hearts of Palm. *Salad pictured also uses quinoa and black beans. 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. Submitted By: Alex Page 73 . Line 8 salad plates with lettuce leaves and mound avocado mixture on top.

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

Bean Salads Page 75 .

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

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

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

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

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

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

Enjoy 1/2 cup coarsely chopped almonds Submitted By: Jeanne Molnar . turn down and simmer for about 15 minutes and water is absorbed .Kennedy Saskatchewan Canada Page 82 .fluff with fork and allow to cool In a small bowl mix honey .lemon juice and salt add oil slowly Add all of the other ingredients and dressing mix.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 .

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

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

Broccoli Salads Page 85 .

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

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

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

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

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

Drain the can of olives. and enjoy! Choose a dressing of your liking (see Dressings section). Thinly slice the cabbage and carrots. Let cool. 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. then slice into thin slivers (around three inches long). Toss all ingredients.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.

.

Salads With Fruit Page 93 .

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

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

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

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

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

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

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

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

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

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

.

Salads with Meat Page 105 .

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

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

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

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. In large bowl. Cut each toast slice into 8 triangles. 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.2 tablespoons of organic butter Slice cherry tomatoes in half or if using salad tomatoes. Toast bread. Use a vegetable peeler to slice cheese thinly. or 2 small ones 1/2 lb nitrate-free bacon 1/2 lb nitrate-free roast turkey (can use deli-sliced. halve and slice about 1/4 inch thick. Peel and slice avocados lengthwise. but not shaved) 2 .3 oz. Slice turkey into 1/2 inch cubes. 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. 1 . Arizona Page 109 . or tear deli-sliced turkey into pieces. toss lettuce and dressing to coat well. 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 .

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

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

Submitted By: Edwina Grant – Adelaide. try White Balsamic & Dijon Mustard Vinaigrette or Mustard Vinaigrette (see Dressings section). Chop the walnuts. arugula. Finely slice the onion. feta cheese and onion in a salad bowl. Place beetroot. Cool and cube (with or without skins). 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. Drizzle with balsamic vinegar. If that is too bitter. or until soft in center. Australia Page 116 .

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

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

Spinach Salads Page 119 .

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.without sugar Instructions Wash and dry spinach. sea salt. Put chicken on top of mushrooms. Sauté mushrooms in small amount of butter. and red wine vinegar pour over spinach. Grate the almonds over the top of whole salad. Oregon Page 120 .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 . Lay spinach on plate to make a spinach bed. add some more sea salt and fresh ground pepper. Submitted By: Kara Freeland – Troutdale.

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

Edson Page 122 . sliced 1 orange. Drizzle with citrus vinaigrette.Parmesan Spinach Salad Ingredients 1 bag baby organic spinach leaves. 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. in the order listed.M. sectioned and skin removed (or 1 large can of mandarin oranges. drained) ½ cup of almond slivers or pine nuts 1 avocado. and enjoy! 15-20 organic grape tomatoes cut in half ½ jar of roasted red peppers.

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. Tennessee Page 123 . 2 tablespoons of chopped pecans Submitted By: Lona Pierce – Lexington. Ingredients 8 large eggs. carrots and pecans. Chop the remaining yolks and whites.Lona’s Healthy Spinach Salad Instructions Peel the boiled eggs and discard 6 of the yolks. hard boiled. rinsed 1 cup of shredded carrots Toss spinach and 2 tablespoons of the homemade dressing in a large bowl.divided 8oz can of sliced beets. Divide between 2 plates and top with chopped eggs. 6 yolks discarded. beets.

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

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

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

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

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

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

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

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

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

Submitted By: Lee Faber. but it is really better to make it beforehand and then store it in the refrigerator to allow the flavours to blend. Blend all ingredients. You can use the dressing immediately.• • • • 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. with motor on. Use as a dip for cold asparagus. Makes ¾ cup and can be refrigerated for one day. slowly drizzle the olive oil in a slow. thin stream. 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. Then. Submitted By: Paul Massee Page 135 . 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.

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

– Calgary. Recipe Courtesy of Canadian Living Magazine Submitted by: Tammy K. whisk together oil. oregano.) of crumbled blue cheese (1/4 cup) Submitted By: Lona Pierce – Lexington. lemon juice. salt and pepper. 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.• • • • 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. Canada Page 137 . Alberta.

• • • • • • 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. Add a little bit of onion powder.thedsp.” Add just a small touch (approximately 1 or 2 teaspoons) of real maple syrup.info Page 138 . garlic powder. and black pepper and then shake the container to mix all ingredients well. Submitted By Mike Geary.

Ohio Page 139 . 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.

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

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

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

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

.

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

Sign up to vote on this title
UsefulNot useful