Salad Change Up

We all love those restaurant recipe salads, they are a big go to. We think we are getting a healthy salad, but in most cases we are not. Here are a few of those favorites, but they are lightened up a bit.

Oriental Chicken Salad feeds 4
1 (16 oz) bag of coleslaw mix
2 cups romaine chopped
2 cooked chicken breasts- grilled or baked with 
                 1 tsp tamari, 1/2 tsp coconut oil/oil pepper and onion powder
1/2 cup chopped bell pepper (I used red)
1/2 cup cooked edamame (If you're watching soy, replace with a green onion or celery)
1/4 cup chopped fresh cilantro 
11 ounce can mandarin oranges
sliced almonds, toasted
2 tbsp crunchy chow mein noodles*
sesame seeds
Dressing:
1/2 cup rice vinegar
3 tablespoons granulated sugar, splenda or honey
2 tablespoons canola oil
salt and pepper pinch

*I have yet to find a gluten free chow mein noodle, sorry 



Lemon Chicken Caesar 

3 romaine lettuce heads, chopped (or torn)
12 oz grilled chicken breast, boneless, skinless, sliced
3/4 cup Lemon Caesar dressing
1/4 cup whole wheat or GF croutons
1/4 cup shaved Parmesan cheese 

Dressing:
8 oz nonfat plain yogurt
1/4 cup mayonnaise
3 Tbsp. fresh lemon juice
2 cloves garlic, finely chopped
1 to 2 tsp. anchovy paste in a tube (This is a better method than opening a small can)
1 tsp. Worcestershire sauce
1 tsp. Dijon mustard
Sea salt and ground black pepper

Buffalo Chicken Salad makes 4 salads
2 chicken breasts
       marinate your chicken in franks red hots with a squeeze of lemon and 1/2 tsp oil. Bake chicken on foil lined sheet until thoroughly cooked about 15 minutes at 400o. Remove and let cool. Do not slice until your salad is assembled

2 tbsp crumbled blue cheese 
1 tbsp ranch dressing (I used lighthouse brand)
1 tsp franks red hots sauce
2 carrots peeled and sliced into rounds
2 stalks celery cut on the bias
4 cups mixed romaine and iceberg lettuces

Mix greens, celery and carrots with ranch. It doesn't seem like very much ranch dressing, but it will be. Portion out your salad, top with chicken and blue cheese crumbles and drizzle the buffalo sauce on top of chicken. 





This next salad is my very favorite. I swapped out the sour cream in the dressing for low fat plain yogurt and an extra pinch of cumin and a squeeze of lime. It made it even better. Trust me on this one, it's better than the original. The object of the game is to bump up all the veg, mix the salad with as little as 1 1/2 tsp dressing and mixing your own bean salsa instead of buying homemade. I do recommend the black bean salad at The Store. It's all natural and full of really yummy seasonings that are all gluten free and fresh. If I use that salsa mix, I use 1 tbsp total for my salad.

 
Chipotle Chicken Salad makes 4 servings
1/3 cup chopped fresh cilantro1/2 cup plain lowfat yogurt
1 tablespoon minced chipotle chile, canned in adobo sauce*
1 teaspoon ground cumin
1/2 teaspoon chili powder
4 teaspoons fresh lime juice
1/4 teaspoon salt

*If you don't like your dressing with heat, try adding 1 small can of green chilies instead of the chipotle in adobo.  

2 chicken breasts, seasoned with cumin, salt and pepper and cooked in a skillet or baked in oven
4 cups romaine or mixed blend
1 avocado cubed
1/4 cup black bean salsa
                 1 can black beans, drained and rinsed
                 1 large tomato diced, seeds removed
                 1/2 can sweet corn
                 1/2 bell pepper diced (I used red)
                 1 shallot sliced in rings or minced
                 1 small jalapeno minced
                 1/2 tsp cumin
                 1 tsp oregano
                 1/2 tsp salt
                  2-3 dashes pepper
                  2 limes juiced
                 1/2 tsp cider vinegar 

Toss your greens with dressing, then top with all veg and chicken. Drizzle a little more dressing if needed. Enjoy!

Heating Up!

Cuban Lime Shrimp with Black Beans & Rice 

Beans and Rice:
1 15oz can Black Beans drained and rinsed
1/2 onion chopped
1 cup of bell pepper, I used yellow, red and green mix
2 garlic cloves crushed
1 T olive oil
1/2 tsp fennel seeds crushed
1/2 tsp ground coriander
1 tsp ground cumin
1/2 tsp oregano
1/2 cup chicken or veg stock
1/2 tbsp red wine vinegar
1 small can of diced tomatoes with green chilies

In a slow cooker, either the night before or in a stock pot. Saute onion and bell pepper in oil until slightly softened. Add garlic, fennel, coriander, cumin and salt and pepper and cook for about 5 min. Add tomatoes, stock, red wine vinegar, oregano and beans and cook for about 30 minutes. OR you could just add all ingredients to a slow cooker and cook on low for 3 hours. 

5 cups cooked rice seasoned with salt and pepper

For the Shrimp:
1 1/2 pounds peeled and de-veined jumbo shrimp
1/4 teaspoon plus 1/8 teaspoon ground cumin
Kosher Salt and freshly ground black pepper
2 teaspoons extra-virgin olive oil
5 garlic cloves, crushed
2 tablespoons lime juice (from 1 medium lime)
3 to 4 tablespoons chopped fresh cilantro

Heat a large nonstick skillet over medium-high heat. Add oil to the pan, then add shrimp. Cook them undisturbed for about 2 minutes. Turn the shrimp over and cook until opaque throughout, about 1 minute. Add garlic and continue cooking until shrimp are opaque. Remove and squeeze lime over the shrimp and fresh cilantro. 

Peas Peas Peas

1 tbsp. minced shallot
1 tbsp. sherry vinegar
1 tbsp. sour cream or crème fraîche ( I bought mine at The Store back in the meat dept)
1/4 c. extra-virgin olive oil
Salt and freshly ground pepper
1/2 lb. sugar snap peas
1/2 lb. snow peas
1 10-ounce box frozen baby peas

Bring a large saucepan of salted water to a boil. Fill a large bowl with ice water. In another large bowl, whisk the shallot, vinegar, and sour cream together. Whisk in the olive oil until emulsified. Season with salt and pepper.
Add the sugar snap peas to the boiling water and blanch for 20 seconds. Add the snow peas and cook for 20 seconds. Add the frozen baby peas and cook for 20 seconds longer, until the sugar snaps and snow peas are crisp-tender and the baby peas are heated through. Drain and immediately transfer the colander to the ice water to stop the cooking. Drain again and pat the peas dry. Add the peas to the dressing, season with salt and pepper, and toss to coat. 



This next recipe came from a website I love. The prouditaliancook.com The best way to make this slaw is to have one of those fun veggie strip slicers. They have many uses, go get one. This makes great use of veggies at the end of the summer. Simply pack this slaw into jars and take them to neighbors, they'll love them.

Summer Veggie Slaw
Small strips of parmesan cheese
3 tbsp olive oil, salt and pepper and celery salt to taste
Yellow squash
Zucchini
Red pepper strips
Match stick carrots
Radish, sliced and cut into strips
Green onions sliced diagonally
Red onion strips
Very fresh shucked corn or precooked
Fresh picked basil and parsley
Torn spinach leaves
Simply toss everything together in a big bowl and serve chilled. 

Summer Salads

I'm really into grilled style salads. Anything that can be prepared and cooked easily and without much mess or heating up the kitchen is a win win for me. I adapted this recipe from the Randall Beans website. I chose to use canned northern white beans because it was easier for me. This salad has a great grilled and fresh flavor all in one. You'll love it, try it this weekend.

Grilled Ribeye with Northern White Beans & Potatoes
4 rib-eye steaks, sliced thin *use whatever tender steak you want
1 tsp steak seasoning mix          
    combine and store in sealed container
       1/4 cup Paprika
       1/4 cup Kosher Salt
       1/4 cup Sugar
       1/4 cup Cumin
       1/4 cup Granulated Garlic
       1/4 cup Chili Powder
       2 tablespoons Mustard Powder
       2 tablespoons Ground Black Pepper
       1-2 tablespoons Cayenne Pepper          
2 lbs baby yellow potatoes
1/4 red onion, sliced thin
1/4 tsp course salt
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp paprika
1/4 tsp black pepper
4 tbsp butter/ I used hemp butter
2 cans northern white beans, drained and rinsed
2 tbsp fresh lemon juice
1 tsp dried dill
1 5-oz package spring greens mix
2 tbsp olive oil or coconut oil
2 tbsp lemon juice
1 tsp salt
1/4 tsp black pepper


Light the grill and let it heat up while you prepare the meal.
Season the rib-eye steaks with seasoning and set aside.
Make a foil packet to hold the potatoes and onions. Toss them with the salt, garlic powder, onion powder, paprika, black pepper and butter. Pour into the foil packet and seal. Grill for 20-30 minutes or until fork tender.
While the potatoes are cooking, make a foil packet for the great northern beans. Toss beans with 2 tablespoons of lemon juice and the dill. Pour into the foil packet and seal.
Grill the steaks for 8 minutes when the potatoes are close to being ready. Put the beans on the grill for the last 3 minutes of cooking. Let the steaks rest for 5 minutes before cutting into strips.
Grab a large bowl and toss in the spring greens. Add the potatoes and onions, 2 tbsp olive oil, 2 tablespoons lemon juice, salt and black pepper and stir, incorporating the dressing onto all parts of the potatoes and greens. Add the grilled great northern beans and stir lightly as to not mash the beans.
Plate the salad and top with the steak strips and serve.




Sick of the traditional heavy mayo based potato salad? Here is a lighter and flavorful option.

2 lbs small potatoes (purple, red, fingerling, and/or baby dutch)
1/3 cup red wine vinegar
2/3 cup olive oil
2 tablespoons dijon mustard
1 1/2 teaspoons kosher salt
freshly ground pepper
1/2 lb green beans, stems removed and cut in 1 inch pieces
1 bunch garlic scapes (about 8-10 scapes), stems removed and cut in 1 inch pieces
7 ounces of tuna in oil (or two 4 oz cans)
1 cup cherry tomatoes, halved
1/2 cup scallions, chopped
2 tablespoons parsley, chopped
1/4 cup pitted or unpitted nicoise olives
5 hard boiled eggs, peeled and quartered
Bring a large pot of water to a boil. Meanwhile halve or quarter potatoes. Salt the water and add the potatoes. Boil 20-30 minutes or until tender. Drain.
While potatoes cool, make the vinaigrette. Whisk together vinegar, oil, mustard, salt, and pepper until emulsified. Pour about half the vinaigrette over warm potatoes and toss to combine. Chill potatoes.
Bring another large pot of water to a boil. Add salt, green beans, and garlic scapes. Boil for about 5 minutes until just barely tender. Drain and chill.
In a large bow, combine cooked potatoes, green beans, garlic scapes, tuna, tomatoes, scallion, parsely, and Nicoise olives. Dress with remaining vinaigrette. Season with salt and pepper. Toss to combine.
Serve with hard boiled egg slices.
- See more at: http://impeckableeats.com/2014/09/salad-nicoise-twist/#sthash.NxVCuv8L.dpuf

Garlic-Roasted Potatoes

2 pounds mixed fingerling potatoes, cut into 1-inch chunks
3 tablespoons extra-virgin olive oil
1/4 cup white wine or stock
2 teaspoons coarse sea salt
1/2 teaspoon fresh ground black pepper
1 tablespoon minced fresh thyme leaves
1 clove garlic, finely minced 

 
Buttermilk Dressing
1/2 cup buttermilk
1/4 cup plain nonfat Greek yogurt (I used thick fage)
1 tablespoon lemon juice
1 tablespoon grated lemon zest
1 tablespoon honey
1 tablespoon minced fresh chives
1 tablespoon minced fresh dill
1 tablespoon minced fresh mint
1/2 teaspoon fine sea salt
1/4 teaspoon ground black pepper

2 lbs small potatoes (purple, red, fingerling, and/or baby dutch)
1/3 cup red wine vinegar
2/3 cup olive oil
2 tablespoons dijon mustard
1 1/2 teaspoons kosher salt
freshly ground pepper
1/2 lb green beans, stems removed and cut in 1 inch pieces
1 bunch garlic scapes (about 8-10 scapes), stems removed and cut in 1 inch pieces
7 ounces of tuna in oil (or two 4 oz cans)
1 cup cherry tomatoes, halved
1/2 cup scallions, chopped
2 tablespoons parsley, chopped
1/4 cup pitted or unpitted nicoise olives
5 hard boiled eggs, peeled and quartered
Bring a large pot of water to a boil. Meanwhile halve or quarter potatoes. Salt the water and add the potatoes. Boil 20-30 minutes or until tender. Drain.
While potatoes cool, make the vinaigrette. Whisk together vinegar, oil, mustard, salt, and pepper until emulsified. Pour about half the vinaigrette over warm potatoes and toss to combine. Chill potatoes.
Bring another large pot of water to a boil. Add salt, green beans, and garlic scapes. Boil for about 5 minutes until just barely tender. Drain and chill.
In a large bow, combine cooked potatoes, green beans, garlic scapes, tuna, tomatoes, scallion, parsely, and Nicoise olives. Dress with remaining vinaigrette. Season with salt and pepper. Toss to combine.
Serve with hard boiled egg slices.
- See more at: http://impeckableeats.com/2014/09/salad-nicoise-twist/#sthash.NxVCuv8L.dpuf

I like to start my fingerling potatoes in an oven proof heavy bottom pan on the stove. If you don't want the hassle, place potatoes mixed with oil and seasoning, stock onto a baking sheet and bake at 400o until golden...usually about 20 minutes. 
If you choose to use the stoptop to oven method, heat oil and drop your seasoned -garlic potatoes in the hot pan with the cut side down and roast for about 10 minutes no moving the potatoes. Once you've peeked on them and they're browned, roll them over, shake the pan, add garlic and stock and then transfer to the oven for 10 more minutes. Make sure you don't burn the garlic. 

Combine all dressing ingredients and then pour over your hot potatoes and serve. 

 
I don't know about you, but I'm a pretty big fan of marinated mushrooms. They are earthy and add such a yummy bite to any bbq outing or picnic. 

Mushroom Salad
1/2 cup extra-virgin olive oil, divided
2 pounds white mushrooms, trimmed
Salt and pepper
1 to 2 large shallots, sliced thin
3 garlic cloves, crushed and minced
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes
3/4 cup red wine vinegar
1/2 cup water
1 generous Tablespoon Dijon mustard
2 Tablespoons fresh parsley

Heat 2 tablespoons of the oil in a 12-inch nonstick skillet over medium high heat until just smoking. Add mushrooms and 1 teaspoon salt and cook, covered and stirring occasionally, until the mushrooms release their liquid and begin to soften, about 10 minutes. Uncover and continue to cook, stirring occasionally, until skillet is dry and mushrooms are lightly browned, about 5 minutes.
To the pan, add the shallot, garlic, oregano, and red pepper flakes. Cook until fragrant, about 1 minute. Stir in the vinegar and water and bring to a boil. Cook until liquid reduces by half, about 5 minutes.
In a medium bowl, whisk together the remaining 6 tablespoons oil, Dijon mustard, ¼ teaspoon salt, and ¼ teaspoon pepper.
Add the mushroom mixture to this bowl and stir to combine. Let cool completely. Stir in parsley.
Cover mushrooms and refrigerate until chilled, about 1 hour. Season with salt and pepper to taste before serving.
Mushrooms can be refrigerated up to 3 days.


Tori Avey had this great purple cabbage recipe on her blog today. I'm going to make it this weekend. Yum!

Purple Cabbage Salad
1 head of red cabbage (about 2 lbs), shredded
2 red apples (I recommend fuji), sliced thin or chopped small
6 dates, chopped
1/2 cup green onion, chopped
1/2 cup fresh mint, torn into small pieces
1/2 cup walnuts, chopped and toasted
3/4 cup blue cheese crumbles
Salt and freshly ground black pepper to taste
 
Dressing:
1/4 cup olive oil
2 tbsp mayonnaise
1 1/2 tbsp red wine vinegar
1 1/2 tbsp dijon mustard
1 1/2 tbsp honey
1/4 tsp salt

In a mixing bowl whisk together the olive oil, mayonnaise, red wine vinegar, dijon mustard, honey and salt until well combined.
Toss the salad ingredients together with the dressing until the salad is evenly covered and ingredients are well mixed. Add the dressing to taste-- you may not need all of it depending on personal preference. Season with additional salt and freshly ground black pepper to taste, if desired. Serve.