As the culinary world is growing, knowledge of healthy eating is beginning to affect even the most adamant of the meat-and-potato connoisseurs. As the fast-food chains effort to cash in- I mean help make America more healthful- salads are appearing in fast-food restaurants across the county. For most, after months of salads, we are beginning to look at lettuce as an edible enemy.
There is a solution! It is possible to increase your intake of light, nourishing meals while avoiding lettuce for breakfast, lunch and dinner. Here are a few summer salad recipes to re-boot your taste buds.
Spicy Black Bean Salad
serves 3 lunch size portions
- 1 (15 oz) can black beans, rinsed and drained
- 2 stalks celery, chopped
- 1 avocado, diced small
- 1 medium sized red bell pepper, diced small
- 1 medium sized green bell pepper, diced small
- 1/2 vidalia onion, finely chopped
- 1/8 cup reduced fat blue cheese
- 1/8 tsp. red chili flakes
- 3 limes, squeeze juice into salad- may need more depending on lime
- as needed hot sauce
- as needed salt
Mix all ingredients together and serve immediately or chill for overnight.
Cucumber Tomato Salad
serves 2 lunch size portions
- 1 English or hothouse cucumber, diced 1 inch in size
- 4 roma tomatoes, deseeded and diced 1 inch in size
- 1/8 cup kalamata olives, pitted and chopped
- 1/4 cup reduced fat feta cheese, crumbled
- 4 large basil leaves, torn
- 2 Tblsp. extra virgin olive oil
- Salt
Toss all ingredients together and serve immediately.
Thyme Chicken Salad
serves 2 lunch size portions
- 1 1/2 cups roasted skinless, boneless chicken breasts, diced
- 1/4 cup green onions, chopped
- 1/8 cup toasted almonds, sliced
- 1/8 cup dried cranberries
- 1/8 cup light mayonnaise
- 1/8 cup plain fat-free yogurt
- 1/2 teaspoon fresh thyme
- 1 tablespoon Dijon mustard
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
Combine all ingredients, making sure to mix well. Serve immediately or store in refrigerator.
Asian Coleslaw
serves 3 lunch size portions
from Cooking Light
- 3 1/2 cups napa cabbage, shredded
- 1/2 cup red cabbage, shredded
- 1/2 cup daikon radish, chopped
- 1/2 cup green onions, chopped
- 1/2 cup fresh cilantro leaves
- 1/2 cup frozen green peas, thawed
- 1 1/2 tablespoons sesame seeds
- 1/2 cup reduced fat mayonnaise
- 1 1/2 tablespoons white wine vinegar
- 1/2 tablespoon soy sauce
- 1/4 teaspoon dark sesame oil
- 1/8 teaspoon ground red pepper flakes
- 1/8 cup sliced almonds
Combine first 7 ingredients in a large bowl. Combine mayonnaise and next 4 ingredients (through pepper), stirring with a whisk. Add mayonnaise mixture to cabbage mixture; toss well to combine. Sprinkle with almonds. Cover and chill at least 1 hour before serving.
references:
- Cooking Light- www.cookinglight.com
