Sweet Pepper Balsamic Bean Salad
Refrigerate this salad overnight and see it get more tasty. You can vary the recipe by substituting black beans for the kidney beans, if you like.
* 1 cup chopped yellow bell pepper
* 1 (15 ounce) can kidney beans, drained and rinsed
* 1 (7 ounce) jar roasted red peppers, drained
* 12 cherry tomatoes, halved
* 2 tablespoons chopped fresh parsley
* 3 tablespoons balsamic vinegar
* 1 tablespoon vegetarian Worcestershire sauce
* 1 teaspoon white sugar (sub Splenda)
* 1 teaspoon dried basil
* 1 teaspoon chopped garlic
* 1/2 head lettuce
1. In large bowl combine yellow pepper, beans, roasted red peppers and tomatoes.
2. In jar with tight-fitting lid combine parsley, vinegar, Worcestershire sauce, sugar, basil and garlic; shake well. Pour over vegetables; toss gently. Cover and let stand at room temperature for 30 minutes or refrigerate for 2 hours.
3. To serve, place leaves of lettuce on individual salad plates and top with bean mixture.
Spring Wild Rice Salad Recipe
You can use tahini or experiment with other nut butters here. Also, If you like a bit more texture you can pan-fry the split peas for a minute or so - don't go too far or that get overly crunchy. You can easily make this vegan by omitting the goat cheese.
1 garlic clove, smashed and chopped
1/4 cup almond butter
zest of one lemon
scant 1/4 cup fresh lemon juice
2 tablespoons olive oil
scant 1/4 cup hot water
scant 1/2 teaspoon fine grain sea salt
1 bunch asparagus, trimmed and cut into 1-inch segments
4 cups cooked wild rice*
1 cup cooked yellow split peas**
1 bunch chives, chopped
1/4 cup goat cheese, crumbled (optional)
Whisk together the garlic, almond butter, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt. Set aside.
Bring a saucepan full of water to a boil. Salt the water and add the asparagus. Cook for just a minute - until the asparagus is just bright and tender. Drain and run under cold water to stop the cooking.
In a large bowl combine the wild rice, yellow split peas, asparagus, and abot half of the almond dressing. Give it a good toss. Add more dressing if needed. Taste, and add more salt if needed. Serve topped with chives and crumbled goat cheese.
*To cook wild rice (SNC 60). Rinse 1 1/2 cups wild rice. In a medium sauce pan bring the rice and 4 1/2 cups salted water to a boil. Reduce to a simmer. Cook for 40 minutes or until rice is tender and splitting open, stirring occasionally.
**To cook dried yellow spilt peas: Bring 3 cups of water to a boil in a large saucepan, add 3/4 cup dried yellow split peas, and cook for 20 -30 minutes, or until tender. Drain, salt to taste and set aside.
Jicama and Melon Salad
Prep Time: 20 Minutes
Ready In: 2 Hours 20 Minutes
Yields: 6 servings
2 cups thin slivers jicama
2 cups cubed honeydew melon
3 tablespoons fresh lime juice
3 tablespoons chopped fresh mint leaves
1 teaspoon lime zest
2 teaspoons agave syrup
1. Toss together the jicama, honeydew, lime juice, mint, lime zest, and agave in a bowl; cover. Refrigerate 2 hours.
Spiced Roast Sweet Potato w/ feta and olives
* 1 packet of washed salad leaves
* 2 medium sweet potatoes
* 1 tsp ground cumin
* 1/2 tsp cayenne pepper
* sea salt
* freshly ground black pepper
* olive oil
* 100g feta cheese, crumbled
* couple of handfuls of kalamata olives, pitted
* 1 tblsp red wine vinegar
* 60 ml extra virgin olive oil
* 1 shallot finely sliced
Cut the sweet potato into roughly 2 inch cubes and place in a bowl. Add the cumin, cayenne pepper, a good slug of olive oil, sea salt and freshly ground black pepper and mix to coat all of the sweet potato. Tip the sweet potato out onto a roasting tray or tin and spread out. Bake at 220 degrees centigrade for about 30 minutes or until slightly golden on the outside and nice and soft in the middle.To make the dressing simply whisk together all the ingredients. Assemble the salad on a plate and drizzle over the dressing. Enjoy!
Lentil and celery root salad
1 1-to 1 1/4-pound celery root (celeriac)
1 cup French green lentils
3-4 tablespoons olive oil (start with less)
3 tablespoons white wine vinegar
1 1/2 teaspoons minced garlic
1 teaspoon minced fresh rosemary
Large pinch of ground nutmeg
1/2 cup crumbled blue cheese (can sub feta or goat cheese in)
Cook celery root in pot of boiling salted water until tender, about 45 minutes. Drain, cool and peel. Cut enough of root into 1/4-inch cubes to yield 1 1/2 cups.
Cook lentils in pot of boiling salted water until just tender but still firm to bite, about 20 minutes. Drain; cool.
Whisk oil, vinegar, garlic, rosemary and nutmeg to blend in small bowl. Season with salt and pepper; add cheese.
Mix celery root, lentils and dressing in bowl. (Can be made 4 hours ahead. Let stand at room temperature. Toss occasionally.)
Cucumber Salad with Mint and Feta
* 1 lb thin skinned, mild (non bitter) cucumbers, such as Persian, Armenian, or Japanese cucumbers, thinly sliced. You might also try it with English cucumbers. If you can't find these, use regular cukes but peel them if you find the skin bitter to your taste.
* 1/4 red onion, thinly sliced and cut into 1-inch long segments
* 2 or 3 red radishes, thinly sliced
* 10 mint leaves, thinly sliced
* White vinegar
* Olive oil
* 1/4 pound feta cheese
* Salt and freshly ground pepper
In a medium sized bowl, gently toss together the sliced cucumbers, red onion, radishes, mint leaves with a little bit of white vinegar and olive oil, salt and pepper to taste. Right before serving, sprinkle on crumbled bits of feta cheese. Serve immediately. Serves 4.
1 can green beans
1 can wax beans
1 can garbanzo beans
1 can red kidney beans
1/2 medium red onion, sliced thin
1/2 green pepper, coursely chopped
1/2 cup olive oil
1/2 cup cider vinegar
1/2 cup Splenda
Drain and rinse beans; prepare onion and green pepper. Mix together oil, vinegar and Splenda. Marinate bean/onion/pepper mixture overnight; stiring occasionally.
You can keep this in the refrigerator for one to two weeks. A 1/2 cup serving is delish with sliced ham, grilled chicken, or just over salad greens.
Wild Rice and Summer Succotash Salad
1/3 cup red wine vinegar
1/4 cup chopped fresh flat-leaf parsley
1/4 cup Dijon mustard
3 tablespoons chopped fresh basil leaves
2 tablespoons chopped green onions
1 1/2 teaspoons chopped fresh thyme
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
3 tablespoons extravirgin olive oil
3 cups water
1 cup wild rice
1 cup (1-inch) cut green beans (about 1/4 pound)
1 cup frozen baby lima beans
1 cup finely chopped red bell pepper
1 cup finely chopped celery
1 cup finely chopped red onion
1 cup diced plum tomato
6 romaine lettuce leaves
3 tablespoons slivered almonds, toasted
Combine first 9 ingredients in a small bowl, stirring well with a whisk. Gradually add oil to the vinegar mixture, stirring constantly.
Bring 3 cups water to a boil in a medium saucepan. Add rice to pan. Cook, covered, 45 minutes or until tender. Drain. Place rice in a large bowl. Add 1/4 cup vinegar mixture; toss well. Cool.
Cook green beans and lima beans in boiling water 4 minutes or until tender. Drain. Rinse with cold water; drain. Add beans, remaining vinegar mixture, bell pepper, celery, onion, and tomato to rice mixture; toss well. Line each of 6 plates with 1 lettuce leaf; top each serving with about 1 1/2 cups salad mixture. Sprinkle each serving with 1 1/2 teaspoons almonds
CALORIES 342(30% from fat); FAT 11.3g (sat 1.4g,mono 7.3g,poly 1.7g); PROTEIN 13.6g; CHOLESTEROL 0.0mg; CALCIUM 98mg; SODIUM 443mg; FIBER 10.6g; IRON 3.9mg; CARBOHYDRATE 50.1g
Cherry Chicken Walnut Salad (serves one):
2 TBS dried cherries or cranberrries with cherry flavor
2 TBS Chopped Walnuts
2TBS Reduced Fat Feta Cheese
2-3 OZ Cooked Chicken breast (grilled, poached or the premade salad add in kind)
1-2 cups mixed salad greens
1 tsp Canola Oil
3 TBS Raspberry Wine Vinegar
1/2 TSP Lemon Juice
1/2 TBS finely chopped Vidalia Onion
1/2 TSP Garlic
1 TBS Water
Chinese Broccoli Salad
(4 generous servings)
1 bunch fresh broccoli
2 tsp. salt (for cooking water)
3 T soy sauce
2 T dark sesame oil (often called toasted sesame oil)
2 T rice wine vinegar
1 tsp. Splenda or sugar (or less)
Cut off broccoli floweretts, cutting bigger ones into half or fourths. Peel broccoli stems and slice on diagonal. Bring a pot of water to a boil, add salt and broccoli and cook exactly 3 minutes. Drain broccoli and plunge into bowl of ice water to stop the cooking process, then dump broccoli into colander and let drain well and cool.
Combine dressing ingredients and whisk to blend. Just before serving pour dressing over broccoli and stir several times to coat broccoli with dressing. Serve at room temperature.
Made with Splenda, this would be a perfect recipe for any phase of the South Beach Diet.
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
Kierae - happily maintaining since 1/2009
Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network www.myfitnesspal.com/food/diary/Kier
| current weight: 146.0