food - nutrition - recipes

 

 

Salads

 

Registered Dietitian & Holistic Nutritionist Karen Bishop, RDN 205.915.0474 www.karenbishop.net. This recipe is one of her special favorites

Karen’s Confetti Slaw

This slaw is an artful combination of purple, orange, green and white. It is one of my favorites at my Thanksgiving table and Christmas table. It is sure to get oohs and ahhs at your holiday table. I make it regularly and enjoy the colors and flavors often! I combined several recipes and added a few touches of my own. When one of my students, Sally, made this, she added the turmeric, more feta and more olives… with awesome results. This version reflects Sally’s finishing touches, which is my favorite! Those who consume dairy can top it with a bit of feta cheese.

1 small head red cabbage, chopped (about 3 cups)

1 small carton grape tomatoes

2 carrots, grated coarsely

1 cup sliced pimiento-stuffed olives (Some people like to use more.)

1 small onion, chopped and blanched for 1 minute (about ¼ cup), drained. Cool them in the freezer while you prepare the remaining ingredients.

½ cup chopped cilantro, plus a few sprigs for garnish

Optional: garnish with slices of red, yellow and green bell pepper.

Cumin Dressing:

1/2 cup cold/expeller pressed mild vegetable oil, such as sunflower, safflower, almond or grape seed oil

3/8 tsp. turmeric

¼ cup red wine vinegar (Those who have yeast overgrowth in their gastrointestinal tract may wish to avoid vinegar and substitute lemon juice.)

1-1/8 teaspoon sea salt You may use a sodium-free salt substitute (available at grocery stores) if you are not taking a high blood pressure medicine that causes your body to hold onto potassium (called potassium-sparing) since these products are potassium chloride. Ask your physician or pharmacist is any of your medications fall into this category.

1 teaspoon. ground cumin

2 dashes black pepper

2 small cloves garlic, crushed or ½ teaspoon garlic powder

This salad remains crunchy in the refrigerator even when tossed with the dressing. Remix it after it marinates and chills for a few hours.

 


 

Fond Memories of Salad Times

Here are some favorites cold salads of mine. The tuna version of the mac and cheese recipe came from my mother before the days of whole house air conditioning. It was on the side of the box and called "Seaside Salad" or somesuch. She'd make the salad before she left for her office in the morning. After work, when my father got home, she'd pack it in a cooler and we'd go to a local park for an outdoor picnic dinner. They'd bring a long loaf of crusty bread, some mayo and cold beverages. After dinner, I'd play in the park and they'd sit and talk. Fond memories :)

On to the basic recipe with it's variations!

For all of these salads, start early in the morning before it gets too hot to cook. ;)
Place the finished salad in the fridge in a covered bowl (metal bowls work well).
An hour or so prior to serving, place the dinner plates in the refrigerator.
Serve cold (over lettuce if desired).
Accompany with bread or rolls.
To add more moisture to the mixture, stir in mayonnaise just before serving.

Macaroni Pasta Salad (serves 2 or 3)
1 box Kraft Mac and Cheese (original flavor or your favorite brand)
2 or 3 stalks of celery
1 cup frozen peas
1/2 medium yellow or red onion
plus either:
1 or 2 cups cooked ham/chicken (cut into cubes or slices to a comfortable size)
or 1 can solid white tuna (I use the small can unless I'm adding more pasta)

Prepare the mac and cheese to box instructions.
While the macaroni is boiling, chop the celery and onion to a size you like.
Defrost the peas in the microwave for 1 to 2 minutes. (We're not trying to cook
them, for table service, just get them less frozen. They will defrost completely
while the salad cools.)

When the mac and cheese preparation is finished, add the rest of the ingredients.
Stir thoroughly and chill.

Instead of adding mayonaise
A variation on this theme is to add the Betty Crocker Suddenly Salad(TM) mixes (or your favorite brand) with some additions:


-Ranch and Bacon variety with ham
-Creamy Italian with chicken or tuna (canned chicken or left over cooked chicken)
-Chipoltle Ranch also goes very well with chicken - if you like things spicy, replace the mayo called for on the box with chipotle salad dressing.


These recipies can be extended to larger sizes by adding your own pasta to the mix. Find similar shaped pasta at your grocer and add a additional pasta when boiling to suit the size meal you want. Be sure to adjust the other ingredient amounts to balance.
Just don't add too much pasta or the spices will become to diluted.
Loyd Enochs

 


 

Cucumber Salad with Sour Cream


Ingredients:
3 small cucumbers, peeled and sliced thin
1/2 cup sour cream
2 Tbs lemon juice
2 Tbs vinegar
2 Tbs sugar
1/4 tsp salt
2 tsp dried dill
Procedure:
Mix all the ingredients together and chill an hour or so before serving.
Scott Sysum -The Lary Kitchen in the WW Forum



 


I am growing cucumbers this year, an Asian variety. They are at least a foot long and not too full of seeds. I did seed the one I used for the salad tonight as it was a bit overgrown but if I stay on top of them, the seeds are very fine and small.

Another Cucumber Salad with Sour Cream or Yogurt


Ingredients:
1 to 1.5 pounds of cucumber, peeled, seeded, and thinly sliced
1/2 cup sour cream or yogurt (I like Greek yogurt)
2 Tbs lemon juice, preferably freshly squeezed
a pinch of cayenne pepper (I use old bay seasoning)
salt and pepper to taste
1/4 cup chopped fresh dill or parsley ( I used parsley but sprinkled some dried dill as well)
If your cucumbers are seedy, peel them slice them lengthwise and then scrape the seeds out. Slice thinly.
Mix the sour cream, lemon juice, cayenne and salt and pepper. Toss the sour cream dressing with the sliced cucumbers and chill for an hour or two or serve right away.
Scott Sysum - The Lary Kitchen in the WW Forum



 

OK, so its cucumber salad and yogurt. Simple and tasty.

Salade de concombres a la creme fraiche

Ingredients:
2 cucumbers
1 cup creme fraiche (I substitute Greek style yogurt)
1 tablespoon lemon juice
2 pinches of salt
1 pinch of pepper
Procedure:
Slice the cucumbers in 1/8 inch slices (a food processor is great for this). If you are using garden cucumbers, you will want to peel them and remove the seeds before slicing.
Place the cucumber slices in a bowl and toss with the lemon juice, creme fraiche or yogurt, and salt and pepper. Serve cold.
Makes 4 servings.
Scott Sysum -The Lary Kitchen in the WW Forum





It came from an old Mennonite cookbook. Sometimes I add sliced tomatoes

Cucumber Salad with Onions and Peppers


Ingredients:
2-3 cucumbers, peeled and thinly sliced
1/2 cup green peppers, chopped (optional)
1/2 cup sliced onions
1 cup water
1/4 cup vinegar
2 tsp salt
3 Tbs sugar
Procedure:
Mix the cucumbers, green peppers and onions in a small bowl. Mix the water, vinegar, salt and sugar in a small bowl and then pour over the cucumber mix. Refrigerate at least an hour before serving.
Scott Sysum - The Lary Kitchen in the WW Forum

 


 


From: "Vegetables", by James Peterson. Found on Amazon

Fennel & Mushroom Pasta


This can be served warm or chilled as a salad.
1 small fennel bulb
2 tablespoons olive oil
1 pound mushrooms sliced
1 cup heavy cream
3 tablespoons balsamic vinegar
3 tablespoons finely chopped fresh basil, mint, or parsley
1 pound pasta
1. Sauté cut fennel in olive oil over medium heat for about 10 minutes.
2. Add sliced mushrooms and cream to the pan and simmer for about 10 minutes.
3. Remove from heat and let cool for about 15 minutes.
4. Stir in vinegar, chopped herbs, chopped fennel fronds, and salt & pepper to taste.
5. Toss hot pasta with sauce in a mixing bowl.
6. Enjoy!
Elizabeth Finchem - The Lary Kitchen in the WW Forum

 


 

 

 

 

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