Rice Salad with Fresh Herbs

Ingredients:
8 oz brown rice
18 fl oz water
4 tbsp oil
2 tbsp white wine vinegar
1 clove garlic, crushed
Salt and black pepper
2 tbsp fresh parsley, finely chopped
2 tbsp fresh chives, finely chopped
[or any other green herbs such as basil and spring onions]

Great additions (diced cooked carrots, peas, and kidney beans)

Directions:
1. Wash the brown rice thoroughly and add to a large pot of boiling water (18 fl oz), stirring once. Simmer covered for about 25 – 30 minutes or until the rice is cooked and the liquid absorbed.

Low-fat Creamy Summer Salad Dressing

Ingredients:
3/4 cup cottage cheese
1/2 cup natural yogurt
1 tbsp mayonnaise
1 tsp lemon juice
1 tsp olive oil
Sea salt and pepper to taste
A few fresh chives, chopped

Method:
1. Put all ingredients in a blender and blend well for about 30 seconds.

2. Pour the dressing into an airtight container and season with sea salt and pepper.

3. Toss with your choice of salad and sprinkle with freshly chopped chives.

This dressing can also be served as a dip with raw fresh vegetables. Use as an incredible dressing on coleslaw and especially broccoli slaw!

Healthy Summer Fruit Salad

Ingredients:
3 bananas, peeled and sliced
1 pound red and green seedless grapes
1 pound strawberries, hulled and sliced
5 peaches, peeled, pitted and chopped
3 kiwis, peeled and chopped
½ cup of sugar (or less if preferred)

Dressing:
½ cup pineapple juice
Juice of 1 lime
½ tsp ground ginger

Directions:
1. In a large serving bowl, combine the sliced and chopped fruit, sprinkle with the sugar and gently toss.

2. In a small bowl, combine the ingredients for the dressing and mix together.

3. Pour the dressing over the fruit mixture and mix gently. Cover lightly and chill until the fruit salad is being served.

Melon and Chicken Salad

This is a great recipe for leftover chicken. Use whichever melons are in season for a very affordable lunch.

Ingredients:
1 small cantaloupe or honeydew melon
6 cups of cooked chicken, cubed
2 cups celery, chopped
2 cups seedless green or red grapes
1 cup water chestnuts, sliced (optional)
1/2 cup light sour cream
1/2 cup plain yogurt
1 1/2 tsp curry powder
Salt and pepper to taste

Directions:
1. Cut the melon in half and take out the seeds.

2. With a melon baller, scoop out the flesh and carefully place the melon balls into a large bowl (if you don’t have a melon baller, cut the melon into bite-size cubes).

Delicious Lentil Salad

Ingredients:

1 cup brown lentils
1 cup carrots, diced
1 cup red onions, diced
2 large cloves of garlic, minced
1 bay leaf
½ tsp dried thyme
2 tbsp olive oil
2 tbsp lemon juice
½ cup celery stalks, diced
¼ cup fresh parsley, chopped
1 tsp salt
¼ tsp pepper, freshly ground

Directions:

Put the lentils, carrots, onion, garlic, bay leaf and thyme in a saucepan and cover with water. Bring mixture to a quick boil, lower heat and simmer uncovered for about 15 – 20 minutes or until the lentils are cooked (don’t let them get mushy). Remove the bay leaf and after draining the lentil mixture, combine with lemon juice, celery and parsley. Season with salt and pepper and mix gently. Enjoy with fresh crusty bread!

Avocado Papaya Salad

Ingredients:

4 ripe papayas
2 small avocados, diced
1/3 c cashews, coarsely chopped
1/4 c cilantro, chopped
Juice of one lime
1 shallot, diced
1 c arugula, chopped

Halve 2 of the papayas and discard seeds. Set aside.

Peel the other 2 papayas and discard seeds. Cut into small chunks and place in a medium bowl.

Add avocados, cashews, cilantro, lime juice and shallot to diced papayas and toss to combine. Season with salt and pepper. Toss with arugula.

Fill the 4 scooped out papayas with salad and serve.

White Bean Salad

Here’s a great recipe to make ahead and take on your next picnic or BBQ with friends and family. It also works wonderfully for that quick lunch, toss it over a nice green leaf salad and you have a very yummy and healthy lunch. Make sure and double or triple up the recipe if you are going to take it to share. As it goes fast.

White Bean Salad

1 can white beans, drained and rinsed
1 tbsp finely chopped red pepper
1 tbsp finely chopped fresh parsley
1/4 cup diced tomato
1 tbsp finely chopped red onion
1 tsp extra-virgin olive oil
1 tbsp balsamic vinegar
1 tsp oregano and basil blend
1 tsp fresh minced garlic

Warm Pasta Salad

Winter  Pasta Salad

2 cups cooked macaroni noodles (whole wheat or plain)
1 cup baked sweet potato, cubed
1 apple with skin, cored and chopped
1/2 cup sliced celery
1/4 cup diced red onion
1 tsp fresh ginger, grated
1 tsp olive oil
2 Tbsp flavored vinegar
Black pepper to taste

Directions:
Toss all ingredients together, serve warm.

Nutritional Information:
Serves 4. Each serving (1 cup): 168 calories, 2 g fat, 0 g saturated
fat, 0 mg cholesterol, 18 mg sodium, 34 g carbohydrate, 3.5 g fiber,
4 g protein. Diabetic exchange: 2 starch.

Source: http://www.foodandhealth.com/mnthrecipe.php

Olive Parmesan Salad

Olive Parmesan Salad

Ingredients:

1 large bulb fennel, core and stems removed, fronds reserved
3 navel oranges, peeled
1/4 cup extra virgin olive oil
2 tablespoons minced shallots
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups baby spinach, stems removed, rinsed well and patted dry
20 oil-cured black olives
2 ounces Parmesan, thinly shaved with a vegetable peeler

Instructions:

Remove core and stems from fennel bulb. Keep fronds. Cut fennel into halves and slice. Next, slice oranges over a cup or bowl to preserve juice. Using the bowl with the orange juice, add shallots, oil, salt and pepper and whisk together. Add in orange segments, spinach and fennel, tossing to coat well.
Divide salad and top with olives, cheese and fennel fronds. Serve immediately.

Lemon Dressing and Marinade

So good for grilling fresh fish!

Ingredients:

1/4 cup of fresh lemon juice
1 tablespoon of grated lemon zest
2 tablespoons of chopped fresh dill weed
1/4 teaspoon of salt
3/4 cup of olive oil
1/2 teaspoon of dill weed

Instructions:

Combine all ingredients in a blender and mix well.  Poor dressing into cruet and chill for at least 1 hour prior to serving.

Use as a great fresh dressing on your salad or as a marinade for chicken and especially fish.

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