52702720-Salad-Book-v1-9 | Vinaigrette | Salad

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

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

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

Page 5 .

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

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


Mediterranean Salads Page 9 .

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

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

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

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

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

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


Creamy Salads Page 17 .

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

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

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

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

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

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

diced ¼ steamed cauliflower head. This salad may be served immediately or on the next day. diced 2 cups of diced pickles 2 cups of boneless roasted chicken breast. sliced and diced 2 small boiled potatoes. California Page 24 . Toss again. chicken. 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. Makes 6 to 8 servings. potatoes and cauliflower in a large serving bowl. Toss to mix well. to taste Instructions Combine diced eggs. diced 1 small green apple.Potato Salad Ingredients 4 hard-boiled eggs. Add frozen peas. pickles. very carefully. apple. mayonnaise and salt.

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

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

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

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

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

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

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

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

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

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

Mixed Vegetables Page 37 .

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

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

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

Palm, Pepper, Tomato, Artichoke, and Olive Salad

1 can of Hearts of Palm, drained

1 whole roasted red pepper, sliced

1/2 jar of sun dried tomatoes, drained

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

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

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

Romaine lettuce

Submitted By: Maryanne Dascher Page


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

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

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

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

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


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

Sprouted mung beans and marrowfat peas

1 tablespoon of hemp seeds

1 tablespoon of flax seed oil

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

2 tablespoons of apple cider vinegar

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

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

Submitted By: Michelle McClure Page


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

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

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

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

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

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

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

Oriental Salads Page 51 .

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

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

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

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

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

Quinoa Salads Page 57 .

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

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

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

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

Ontario. 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.Chickpea Quinoa Salad Ingredients 2 cups canned chickpeas drained well in running water 2 cups cooked quinoa cooled 1/2 cup finely chopped celery 1/2 cup finely chopped shallots 1 cup diced English cucumber 1 diced (medium firm) Avocado 1 cup raw pumpkin seed 1/2 cup unsweetened large flakes of coconut 1/2 cup dried cranberry 1/2 teaspoon roasted cumin powder (optional) Dressing: Instructions Mix the first set of ingredients together in a large bowl. and toss well. Pour mixture into the salad. Whisk together dressing ingredients.

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

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

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


Salads With Avocado Page 67 .

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

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

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

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

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

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

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

Bean Salads Page 75 .

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

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

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

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

and olive oil.Black Bean and Cottage Cheese Salad Ingredients Red leaf lettuce Green leaf lettuce Romaine lettuce Yellow peppers Green peppers Celery Roma tomato Chives ½ cup of black beans Cucumbers. beans. Submitted By: Christina Long Page 80 . red wine vinegar. (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. sliced and scored ½ cup of cottage cheese. sprinkled with cinnamon Sea Salt Pepper 1 teaspoon of Dijon mustard Instructions Combine vegetables. and cottage cheese.

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

Kennedy Saskatchewan Canada Page 82 .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 . Enjoy 1/2 cup coarsely chopped almonds Submitted By: Jeanne Molnar . turn down and simmer for about 15 minutes and water is absorbed .fluff with fork and allow to cool In a small bowl mix honey .

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

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

Broccoli Salads Page 85 .

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

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

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

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

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

and enjoy! Choose a dressing of your liking (see Dressings section). Drain the can of olives. Thinly slice the cabbage and carrots.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. Toss all ingredients. Let cool. then slice into thin slivers (around three inches long). Submitted By: Olive Fraser Page 91 .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. Submitted By: Edna Pearson Page 94 . Core and dice apple.Curried Banana Salad Ingredients 2 large firm bananas 1 green apple. cayenne pepper and salt. Sprinkle coconut over salad at time of serving. and lemon juice. Combine bananas. Pour over banana mix and stir carefully. ground cumin. Mix yogurt with Sultanas. skinned ½ cup plain yogurt ½ cup Sultanas 2 tablespoons lemon juice 1 teaspoon ground cumin Dash of cayenne pepper ½ teaspoon salt 2 tablespoons toasted coconut Instructions Peel bananas and slice in ½” rounds.

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

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

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. blend all the ingredients and pour over salad when ready to serve! Dressing: 1 cup olive oil 2 tablespoons of lime juice 1/4 cup wine 1/4 cup balsamic vinaigrette 1/3 cup berries salt and pepper Submitted By: Debbie Aren – Mexico City Page 97 . For the dressing.

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

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

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

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

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

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


Salads with Meat Page 105 .

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

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

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

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

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

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

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


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

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

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

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

Submitted By: Claudia Bauman Page


Salads with Nuts Page 113 .

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

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

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

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

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

Spinach Salads Page 119 .

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

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

sliced 1 orange. dividing between four salad plates. Edson Page 122 . 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. in the order listed. sectioned and skin removed (or 1 large can of mandarin oranges. torn into pieces Instructions Arrange ingredients. Drizzle with citrus vinaigrette.M. cut into slices Shavings of parmesan cheese as a garnish Citrus Vinaigrette (see Dressings section) Submitted By: E.Parmesan Spinach Salad Ingredients 1 bag baby organic spinach leaves.

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

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

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

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

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

1 bunch (250 g) washed baby spinach

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

1 red onion, halved and sliced finely

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

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

2 firm ripe truss tomatoes, quartered and sliced

Submitted By: Esther - Australia Page


Salad Dressings



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

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

Submitted By: Angela McDaniel – Kennedy Saskatchewan Canada • • • • • • • ¼ cup lemon juice Lemon Balsamic Vinaigrette 2 tablespoons of balsamic vinegar ½ teaspoon of raw brown sugar 1 teaspoon of salt ½ teaspoon of black pepper ½ teaspoon of cumin 1 tablespoon of olive oil Combine all ingredients. Cover and refrigerate until ready to use. to taste 1 tablespoon of grated orange zest 1 ½ tablespoons of chopped mint leaves Put all the ingredients together in a large mixing bowl. Makes 5 cups. adding a little salt and pepper. whisk them together briefly.• • • • • • • • • • • • • 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 . if necessary. then taste and. Mix or shake well. adjust the seasonings with more salt and pepper. With a wire whisk.

• • • • • 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. Canada Page 133 . Submitted By: Carolyn Pigman • • • • • • ¼ cup of olive oil Pesto Dressing ¼ cup of red wine vinegar 1 clove garlic. Ontario. minced 3 tablespoons of prepared basil pesto ¼ cup of chopped flat leaf parsley ¼ teaspoon each of fresh ground sea salt and black pepper Submitted By: Terry – Cambridge.

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

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. You can use the dressing immediately. Blend all ingredients. Use as a dip for cold asparagus. Makes ¾ cup and can be refrigerated for one day. with motor on. slowly drizzle the olive oil in a slow. Submitted By: Paul Massee Page 135 . thin stream. Then. coarse or regular ½ teaspoon of honey or stevia to taste ½ cup of olive oil Salt to taste Combine first five ingredients in a blender and turn on. author of Grandmother’s Wisdom (recipe also found there) • • • • • • • ¼ cup of red wine vinegar 1 clove garlic Mustard Vinaigrette 1 tablespoon of Dijon mustard ¼ teaspoon of pepper.• • • • 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.

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

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

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

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

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

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

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

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


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

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