When Shakespeare spoke of "salad days," he referred to a
time of youthful freshness, much like these days of May, when the newness of spring still
reigns in advance of approaching summer.
What better time then to observe National
Salad Month, when
we celebrate the fresh flavors and nutrition this popular dish can
add to your warm weather menus.
If you always make
a green salad the same way, the abundance
of fresh May produce can inspire you to shake things up by
introducing darker, more flavorful and nutritious greens in place
of the bland iceberg lettuce that's available year-round. Start by
blending the soft flavors of Boston, Butter or Bibb lettuce with
more assertively-flavored greens such as curly endive (chicory),
frisee, or arugula.
Explore beyond the
standard salad options of tomatoes,
onion and cucumber by garnishing it with the variety of colors,
vitamins, minerals and cancer-fighting phytochemicals found in a
mixture of sweet bell peppers (red, yellow or purple as well
as green), shaved sweet fennel, carrots, broccoli florets,
mushrooms, peas, radishes and sprouts.
To enjoy the
carbohydrates you need for long-lasting energy,
try a grain salad made with potatoes, rice, or pasta. Instead
of their traditional oil or sour cream-based dressings, pair them
with vegetables and add a light, vinaigrette that won't weigh
you down. Pasta salad makes the perfect warm weather entree.
Mix minced fresh basil and granulated garlic into plain, lowfat
yogurt. Toss the dressing with cooked pasta and refrigerate
until chilled. When ready to serve, add cubed cooked chicken,
torn leaf spinach, sliced mushrooms, minced onion and mix well.
Don't overlook
opportunities to add fruit to salads. Diced
oranges add color and sweet, juicy flavor to any green salad.
Crisp, thin apple slices can take the place of water chestnuts in a
Chinese chicken salad. Tart dried cranberries in a savory turkey
salad lets you enjoy the lighter side of Thanksgiving flavor anytime
of the year in a sandwich or luncheon entree. Fruit can even make
an eye-catching and edible container for your salad. Fill a
hollowed-out tomato with creamy tuna salad, serve curried
seafood salad in a wedge of cantaloupe, or arrange chicken salad
in a pineapple "boat."
AICR
DATE COLESLAW IN
ORANGE-GINGER VINAIGRETTE
From the California Date Advisory Board
1 Cup California dates, pitted
1/2 Tbsp orange zest, grated
1/2 Cup orange juice
3 Tbsp white wine or cider vinegar
2 Cloves garlic, minced
1 tsp ground ginger
1 tsp salt
1/2 tsp Pepper
2 Tbsp Olive oil or vegetable oil
1 Pkg (16 Oz) pre-cut coleslaw mix, OR, 7 Cups green & red
cabbage, coarsely shredded
1 Cup carrots, coarsely shredded
1 Cup green onions, thinly sliced
Coarsely chop dates in
1/2-inch pieces & set aside (kitchen shears make this job a breeze!)
To make dressing: Whisk together the
orange zest, orange juice, wine or cider vinegar, garlic, ginger and salt & pepper.
Next, whisk in the oil. Combine vegetables, dates and dressing. Makes 8 Servings.
Per Serving: 125 Cal; 4 g Total Fat;
25 g Carbohydrate; 00 mg Cholesterol; 287 mg Sodium. Dietary Exchanges: 1 Veg;
1 Fruit; 1/2 Fat.
PRACTICALLY PERFECT PICNIC SALAD
Courtesy Calif. Table Grape Commission
1 cup Calif. seedless grapes
1 can (15 oz) small, white beans, drained
1/2 cup diced celery
1/4 cup minced green onions
1 Tbsp fresh parsley, chopped
Lemon-Mustard Dressing (see below)
Lettuce leaves
Combine all ingredients
except lettuce; mix well. Serve on lettuce leaves. Makes 4 Servings.
Lemon Mustard Dressing:
Combine 2 Tbsp vegetable oil, 2 Tbsp lemon juice, 1 tsp Dijon-style mustard, 1/4 tsp salt
and 1/4 tsp pepper; mix well. Yield: 1/4 cup.
Per Serving: 248 Cal; 8 gm Fat; 37g
Carb; 10 gm Protein; 00 mg Cholesterol; 170 mg Sodium. Dietary Exchanges: 1-1/2
Bread/Starch; 1-1/2 Fat; 1/4 Fruit.
PASTA-VEGETABLE
SALAD
Source: The Diabetes Snack, Munch, Nibble Nosh Book,
©1998 by Ruth Glick.
2 Tbsp cider vinegar
2 Tbsp tomato sauce
2 tsp sugar (may use sugar substitute)
2 Tbsp olive oil
1 garlic clove, minced
1/4 tsp dried marjoram leaves
1/4 tsp basil
1/4 tsp salt, or to taste (optional)
1 cup uncooked penne or similarly shaped pasta
1 large tomato, cubed
1 small zucchini, cubed
1 medium red or yellow pepper, seeded & chopped
1 cup broccoli or cauliflower florets
Combine vinegar and tomato
sauce in a large serving bowl; stir to mix well. Stir in the sugar, oil, garlic, marjoram,
basil and salt (if desired). Set aside.
Cook the pasta according to package directions. Transfer to a
colander and rinse under cold, running water. Drain.
Meanwhile, add the tomatoes, zucchini, pepper and broccoli to the
bowl with the dressing. Stir to mix well. Stir in pasta. Serve immediately or cover and
refrigerate 1 hour or up to 36 hours before serving. Stir before serving. Makes 16
(1/2 cup) Servings.
Per Serving: 44 Cal; 2 g Total Fat; 6 g
Carb; 00 mg Cholesterol; 14 mg Sodium; 1 g Fiber; 1 g Protein.
Dietary Exchanges: 1/2 Bread/Starch.
JICAMA
& CITRUS SALAD
Courtesy American . Inst. for Cancer Research
2 small jicamas, peeled and chopped into bite-size pieces
1 (8oz) can mandarin oranges, drained
1/4 cup orange juice
2 Tbsp fresh lemon juice
Pinch of cayenne pepper (optional)
Paprika for garnish
Place the jicama and oranges in a salad
bowl. In a separate bowl, mix the juices and cayenne. Pour over the jicama. Mix well and
garnish with paprika. Makes 4 Servings.
Note: Increase recipe by 1/2 for 6 Servings.
Per Serving: 62 Cal; 00 g Total Fat; 15 g Carb; 00mg
Cholesterol; 5 mg Sodium; 4 g Fiber; 16 mg Calcium. Exchanges: 1 Veg; 1/2 Fruit.
SAVORY
FRESH PEACH SALAD
This quick-fix savory salad highlights the amazing versatility of peaches. Courtesy American
Institute for Cancer Research.
1 cup plain nonfat yogurt
2 tsp fresh lemon juice
2 tsp honey
1 tsp Dijon mustard
2 large fresh peaches, peeled and chopped
1 celery stalk, chopped
2 tsp sesame seeds
1 Tbsp minced fresh parsley
1 Tbsp minced fresh cilantro
2 Tbsp minced onions
4 dried apricots, minced
In a small bowl or measuring cup,
combine the yogurt, lemon juice, honey and mustard.
In a large mixing bowl, toss together the peaches, celery, sesame
seeds, parsley, cilantro, onions and apricots. Add the yogurt mixture and toss again.
Chill for at least 3 hours before serving. Makes 4 Servings.
Per Serving: 95 Cal; 1 g Total Fat; 18 g Carb; 00 mg
Cholesterol; 61 mg Sodium; 5 g Protein. Dietary Exchanges:
1/2 Milk; 1/2 Fruit.
CRANBERRY
COUSCOUS SALAD
Here’s another great salad using fiber-rich grain and dried cranberries. From Flavorful
Seasons Cookbook, by Robyn Webb, American Diabetes Association
3/4 cup dry couscous
2-1/2 cups boiling water
1 cup dried cranberries
2 cups diced carrot
1 cup diced celery
2 Tbsp chopped toasted walnuts
1/2 cup unsweetened apple juice
2 Tbsp canola oil
1 Tbsp honey
1 Tbsp fresh lemon juice
Pinch salt
Rehydrate the dry couscous in 1-1/2 cups
of the boiling water. Let couscous stand for 5 to 10 minutes until water is absorbed.
Rehydrate the dried cranberries in the remaining boiling water. Let stand for 10 minutes
and drain.
Combine the rehydrated couscous and drained cranberries with the
carrot, celery, and walnuts in a large salad bowl. Whisk together the remaining
ingredients and pour over the salad. Chill for several hours before serving. Makes
6 (1 cup) Servings.
Per Serving: 191 Cal; 6 g Total Fat; 30 g Carb; 00 mg
Cholesterol; 57 mg Sodium; 4 g Protein; 3 g Dietary Fiber. Dietary Exchanges: 1-1/2
Bread/Starch; 1 Veg; 1 Fat.
LEMON-LIME
SHRIMP SALAD
The base of this tasty seafood salad is cabbage, a cruciferous vegetable that’s a
good source of vitamin C. For easier preparation, chop the vegetables in a food processor
while the shrimp are marinating. Recipe courtesy of
the American Institute for Cancer Research.
1 clove garlic
3 Tbsp lemon juice
1 Tbsp hoisin sauce (Chinese sauce)
1/8 tsp red pepper flakes
pinch of white pepper
1 lb medium peeled shrimp
1 medium head cabbage, shredded
1 carrot, grated
1 cup chopped watercress
2 ripe red tomatoes, quartered
1/3 cup fresh lime juice
2 Tbsp honey
1/2 tsp salt (optional)
2 Tbsp chopped fresh basil
2 Tbsp roasted, chopped peanuts
crushed red pepper flakes
In a blender, combine the
garlic clove, lemon juice, hoisin sauce, red pepper flakes and white pepper. Purée until
smooth. Marinate the shrimp in the purée for 20 minutes.
Meanwhile, mix together the lime juice, honey and salt and toss
into the salad. Cook the shrimp in a non-stick pan with the marinade for 2 to 3 minutes --
it’s done when it turns pink.
Mound the shrimp in the middle of the salad and place the
quartered tomatoes around the edges of the bowl. Garnish with basil, peanuts and red
pepper flakes. Makes 4 Servings.
Per Serving: 242 Cal; 4 g Total Fat;
31 g Carb; 00 mg Cholesterol; 710 mg Sodium; 26 g Protein; 7 g Dietary Fiber.
Dietary Exchanges: 3 Meat; 3 Veg; 1/2 Fat.
LIGHT
GREEK SALAD
Forget lettuce. Authentic Greek salad is made with tomatoes and cucumbers. We cut the
olive oil and feta, without cutting flavor. Source: The Phytopia
Cookbook ~ A World of Plant-Centered Cuisine, by Barbara Gollman & Kim
Pierce, ©1998, Phytopia Inc., Dallas, TX www.phytopia.com
3 large ripe tomatoes, cut in bite-size
pieces
3 medium cucumbers, peeled, seeded and cut in bite-size pieces
1-1/2 to 2 Tbsp extra-virgin olive oil
1/4 cup red wine vinegar
1/2 tsp salt or to taste
2 Tbsp dried oregano, crumbled (preferably Greek or mild
oregano)
3 ounces feta cheese
Place
tomatoes and cucumbers in a large bowl. Add oil, vinegar, salt and oregano and gently
toss. Crumble cheese over top. Serve with crusty whole-grain bread to sop up juices. Makes
6 Servings.
Per Serving: 116 Cal; 8 g Total
Fat (3 gm Sat Fat); 9 g Carb; 13 mg Cholesterol; 362 mg Sodium; 120 mg Calcium; 3 gm
Fiber. Dietary Exchanges: 1-1/2 Veg; 1-1/2 Fat.
SPRING
SPINACH SALAD
Good spring spinach is the greenest of the green, fresh and
crisp with no signs of wilting or yellowing. Use it in this
beautiful and easy salad recipe, courtesy of
the American Institute for Cancer Research.
10 oz. fresh spinach, washed thoroughly,
torn in pieces
2 cups strawberries, halved or sliced
2 kiwifruit, peeled and sliced
2 Tbsp wine vinegar
5 Tbsp part-skim ricotta cheese
1 Tbsp plain lowfat or nonfat yogurt
1/2 tsp dried herb of your choice (basil, tarragon; or use 2 tsp
fresh herbs
Dash pepper
Prepare the spinach,
strawberries and kiwifruit in a large salad bowl or individual salad bowls. Combine
the remaining ingredients in a blender or food processor; pureé until smooth without a
trace of graininess; serve with the salad. Makes 4 Servings.
Per Serving: 90 Cal; 2 g Total Fat (1 g
Sat Fat); 15 g Carb; 6 mg Cholesterol; 85 mg Sodium; 5 g Protein; 5 g Dietary Fiber; 152
mg Calcium. Dietary Exchanges: 1/2 Meat/Protein; 1/2 Veg; 1 Fruit.
SUMMER SALAD WITH
BERRIESAND MACADAMIA VINAIGRETTE
This salad is so cool in the summer, especially if you happen to have a
veranda handy. Toasting nuts, from almonds to macadamias, brings out their flavor. Source:
From The Phytopia Cookbook ~ A World of Plant-Centered Cuisine, by
Barbara Gollman & Kim Pierce, ©1998, Phytopia Inc., Dallas, TX www.phytopia.com
2 Tbsp lightly salted macadamia nuts,
toasted, divided
2 shallots
1/2 cup rice vinegar
2 Tbsp white grape juice concentrate, thawed
1/2 tsp salt
2 tsp canola oil
8 cups mixed greens or mesclun
8 large strawberries
1 sliced small mango, peeled and cubed
1 kiwi, peeled and sliced
Finely mince half the nuts
in a small food processor with the shallots. Transfer to a small bowl; mix in rice
vinegar, grape juice concentrate, salt and oil. Chop remaining nuts and set aside.
Reserving 2 Tbsp, pour dressing over the greens and toss. Place
greens on serving plate and arrange berries, mango and kiwi on top. Drizzle fruit with
remaining dressing and sprinkle with remaining nuts. Makes 4 Servings.
Per Serving: 143 Cal; 6 g Total Fat
(<1 gm Sat Fat); 22 g Carb; 00 mg Cholesterol; 303 mg Sodium; 68 mg Calcium; 3 gm
Protein, 5 gm Dietary Fiber. Dietary Exchanges: 1/2 Veg; 1 Fruit; 1 Fat.
WATERMELON SALAD WITH MINT,
LIME AND FETA
This salad dazzles the eyes and tickles the tastebuds with a combination of
bright melon, refreshing mint and creamy feta. Recipe courtesy of the American
Institute for Cancer Research.
1 lb. watermelon
1 Tbs. chopped mint leaves, plus whole sprigs for garnish
2 Tbs. diced mild feta or string cheese
Juice of 1 lime
Salt and freshly milled pepper
Seed the melon and cut it into
small bite-sized pieces. Arrange them on two plates and sprinkle with the chopped mint and
feta. Season with the lime juice, a pinch of salt, and freshly milled pepper. Serve
garnished with sprigs of mint. Makes 2 Servings.
Per Serving: 97 Cal; 4 g Total Fat (2 g Sat
Fat); 14 g Carb; 14 mg Cholesterol; 181 mg Sodium; 3 g Protein; 1 g Dietary Fiber; 92 mg
Calcium. Dietary Exchanges: 1 Fruit; 1/2 Meat/Protein; 1/2 Fat.
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