Spring is officially here and I’ve officially gained more winter weight than I care discuss. I am now officially in salad mode. I’m searching for more than iceberg but less than a salad with full fat dressing and all the fixings.
Many people believe that salad is the way to go for keeping the calories down and then they slather on the dressing and croutons. They’re small right? Not sooooo many calories right? The truth is that most of the dressings we use are full of fat and chemicals and lots and lots of preservatives. You’d be better served using olive oil and vinegar or lemon juice with just a pinch of salt and pepper to dress the greens. As for the croutons, well, bread is bread and when you add in the fact they’re salted and seasoned and often fried, you’re better off sprinkling a few sunflower seeds or some chopped pecans for the crunch and flavor. As for adding meats or cheeses you should do so sparingly and as an accompaniment, not the main ingredient, or you’ll defeat the purpose of the salad. The vegetables are supposed to be the main attraction.
The following recipes are all user friendly, simple to make and use fresh ingredients so have at them and skip the add ins. The only things you’ll miss are the calories.
AVOCADO MANGO SALAD (pareve)
2 ripe avocados, cubed
3 tablespoons lime juice, divided
2 mangoes, peeled and cubed
1 jalapeño seeded and minced (you can substitute 2 tablespoons chopped red bell pepper)
1 teaspoon lime zest
2 tablespoons chopped cilantro or parsley, plus more for garnish
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 teaspoon sugar
3 tablespoons olive oil
1 (15-ounce) can black beans, rinsed and drained
In a salad bowl combine the avocado with 1 tablespoon of the lime juice. Gently mix to combine. Add mango and jalapeno and gently mix to combine to combine. Set aside.
In a jar with a lid combine the remaining 2 tablespoons lime juice, lime zest, cilantro, salt, pepper and sugar. Shake vigorously until thoroughly combined. Add the black beans to the avocado mixture and pour the dressing over the top. Gently mix to combine and garnish with cilantro or parsley. Spoon salad onto 4 plates, garnish with cilantro and serve. Serves 4
Modified from yummly.com
DECONSTRUCTED SUSHI SALAD (pareve)
2 cups cooked brown rice
1/4 cup, plus 3 tablespoons rice vinegar
1/4 cup granulated sugar
1 1/2 teaspoons salt
1 tablespoon sesame seeds
3 tablespoons oil
2 tablespoons finely chopped pickled ginger
3 green onions, chopped
2 medium carrots, chopped
1 large seedless cucumber, peeled and chopped
1 cup shelled edamame
2 sheets nori, cut into thin strips (sheets of dried seaweed) (optional)
1 avocado, peeled, pitted, and sliced
For the dressing:
2 teaspoons wasabi powder
1 tablespoon hot water
2 tablespoons cold water
2 tablespoons soy sauce
2 teaspoons minced ginger
In a small saucepan combine the 1/4 cup vinegar sugar and salt and bring to a boil, stirring until sugar is dissolved. Remove from heat and cool. When the mixture is cool add the vinegar mixture to the rice. Mix to combine. Add the sesame seeds, vinegar, oil, ginger, green onions, carrot, cucumber, edamame, and nori strips. Top salad with avocado slices.
In a small bowl, stir wasabi powder into hot water and stir in cold water, soy sauce, and ginger. Drizzle dressing over salad and serve.
Submitted by Rhonda Savonsen Chicago, adapted from Epicurious
CAULIFLOWER AND PEA SALAD (dairy or pareve)
10 ounces frozen baby peas
1 cup fresh cauliflower, chopped
1 cup celery, diced
1/4 cup green onions, chopped
1 cup cashews, chopped
1/2 cup low fat sour cream or non dairy substitute
1 cup low fat or fat free ranch salad dressing or poppy seed dressing
In a bowl combine all the ingredients and mix to combine. Refrigerate for at least 2 hours then serve. Serves 4 to 6. Can be double or tripled.
Modified from about.com
SWEET AND SOUR CABBAGE SALAD (dairy or pareve)
1 head cabbage, shredded
1 cup celery, cut diagonally
1/2 cup green peppers, in thin strips
1/2 cup tomatoes, seeded and chopped
1 1/2 to 2 cups pineapple, fresh is best, cubed in 1 inch pieces
1 teaspoon salt
1 grind of freshly grated pepper
2 teaspoons fresh basil, shredded
2 teaspoon fresh parsley, chopped
1 cup plain yogurt or non dairy substitute
2 tablespoons mayonnaise (low fat is ok)
2 to 3 tablespoons skim milk to thin dressing or non dairy substitute
In a bowl combine cabbage, celery, green pepper, tomato and pineapple. Mix to combine and set aside. In a small bowl combine the yogurt, mayonnaise and basil and parsley. Mix to combine and then pour the dressing over the top of the cabbage salad. Mix to combine. Cover and refrigerate for at least 30 minutes before serving. Season with salt and pepper. Mix to combine and serve. Serves 6
My files, source unknown
© Eileen Goltz salad 14a
The words of this author reflect his/her own opinions and do not necessarily represent the official position of the Orthodox Union.
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