The Everything Salad Book (11 page)

1. Slice potatoes into thin coins and set aside.
   

2. In a large skillet, heat onions in olive oil over medium heat and cook until just barely soft, about 2–3 minutes.
   

3. Reduce heat and add water, vinegar, mustard, flour, and sugar, stirring to combine. Bring to a simmer and cook until thickened, about 1–2 minutes.
   

4. Reduce heat and stir in potatoes, scallions, and bacon bits. Season with salt and pepper to taste.
   

PER SERVING

Calories:..........223

Fat:..........8 g

Protein:..........4.5 g

Sodium:..........102 mg

Fiber:..........3 g

Carbohydrate:..........31 g

To prepare your potatoes for a potato salad, give them a quick scrub. Peeling is an aesthetic preference entirely up to you. Either way, chop them into chunks (or thin coins, for a German-style salad), then simmer just until soft, about 15 minutes or less. Drain and rinse your potatoes immediately under cold water to stop them from cooking further and getting too soft.

A mayonnaise-free potato salad with exotic flavors, this one is delicious either hot or cold.

1. Heat onions in olive oil for 2–3 minutes until soft. Add cumin and potatoes, and cook for 1 minute, stirring well to combine. Remove from heat.
   

2. Whisk together the lemon juice and Dijon mustard and pour over potatoes, tossing gently to coat. Add scallions, cayenne pepper, and cilantro and combine well.
   

3. Chill before serving.
   

PER SERVING

Calories:..........187

Fat:..........7 g

Protein:..........3 g

Sodium:..........8 mg

Fiber:..........3 g

Carbohydrate:..........27 g

Traditional American potato salads are easy to veganize, so if you've got a family favorite, take a look at the ingredients. Substitute vegan mayonnaise or sour cream for regular, omit the eggs, and use mock meats in place of the bacon bits or other meats.

The eggs, half-and-half, and mayonnaise make this salad extra creamy and rich. Serve as a side, or heap it onto bread to make filling sandwiches.

1. Scrub and cut the potatoes in half, boil about 10–15 minutes until soft, testing by piercing them with a fork. Drain and “fluff” them in a colander. (Shake the potatoes up and down a bit in the colander, until they detach from the colander and the outside layer of the potatoes appears fluffy.) Slice the potatoes into bite-size pieces and set aside.
   

2. Hard-boil the eggs, then cool and slice them. Add the sliced eggs and the chopped onions to the potatoes.
   

3. Mix the mustard, half-and-half, mayonnaise, pepper, and salt together in a medium bowl; add to the potato mixture. Add extra mayonnaise if the salad appears too dry. Serve immediately.
   

PER SERVING

Calories:..........639

Fat:..........34 g

Protein:..........20 g

Sodium:..........410 mg

Fiber:..........8 g

Carbohydrate:..........64 g

This potato salad is best in summer with fresh garden potatoes and green onions. The secret here is the use of a rich mayonnaise and fresh cream or half-and-half for the dressing. This recipe is not low calorie or low fat, but it is simply the best potato salad you will ever eat. A little fresh red pepper can also be added to enhance both the color and the texture.

Any kind of sweet ham works for the salad, so feel free to use maple, honey, or Black Forest ham.

1. Preheat oven to 425°F. Wash, peel, and chop potatoes into 1-inch cubes. Place cubes in a large bowl. Add oil, garlic salt, pepper, and ginger to bowl. Toss to coat. Place cubes on nonstick baking sheets.
   

2. Bake potatoes for 10 minutes, remove pan from oven, and turn potatoes over. Bake potatoes until golden and crispy, about 10 more minutes. Remove sheet from oven and place potatoes in a large bowl to cool for 10 minutes.
   

3. Pour vinaigrette over cooled potatoes and toss to coat. Cut ham into ½-inch cubes. Add ham, apple, and onion to salad. Toss gently to mix. Garnish with raisins, cranberries, or pecans. Serve immediately.
   

PER SERVING

Calories:..........250

Fat:..........10 g

Protein:..........7.5 g

Sodium:..........412 mg

Fiber:..........5 g

Carbohydrate:..........33 g

Like many seeds, peppercorn's best flavor remains locked inside until it is smashed. Once crushed, the flavor starts to seep away from the spice. This is why fresh-cracked black pepper always tastes richer than pre-packed pre-ground pepper.

Serve this rich salad as a side dish for a spicy entrée. The sweet pineapple and sweet potato will help balance out the fiery meal.

1. Add sweet potatoes to a large pan of boiling water and cook until tender, about 10 minutes. Drain potatoes, place in a large mixing bowl, and let cool for 5 minutes.
   

2. Drain pineapple juice into a small bowl. Stir oil, soy sauce, vinegar, and red pepper into bowl. Mix until emulsified. Pour dressing over potatoes and toss to coat. Add drained pineapples, water chestnuts, red onion, and green onion to bowl. Toss to mix and coat. Serve immediately.
   

PER SERVING

Calories:..........175

Fat:..........3.5 g

Protein:..........3 g

Sodium:..........297 mg

Fiber:..........5 g

Carbohydrate:..........34 g

Fine granulated sugar is like regular granulated sugar, except it's broken into smaller pieces to make it dissolve quickly in liquid.

1. Whisk vinegar, sugar, garlic powder, thyme, and cumin together in a small bowl. Whisk oil into bowl. Add shallots to bowl and toss to mix. Cover bowl and place in refrigerator. Let shallots marinate for at least 30 minutes.
   

2. Cook pasta according to package instructions. Drain, rinse, and throw pasta in a large mixing bowl. Add marinated shallots and dressing to the pasta. Toss well to coat.
   

3. Place corn in a skillet over medium-high heat. Cook corn, stirring frequently, about 5 minutes until the edges of the kernels start to blacken. Add corn to pasta and toss gently to mix.
   

4. Gently stir olives and celery leaves into salad. Toss well to mix and coat. Serve immediately.
   

PER SERVING

Calories:..........284

Fat:..........12 g

Protein:..........6.5 g

Sodium:..........41 mg

Fiber:..........3 g

Carbohydrate:..........43 g

Fresh or canned, whole corn kernels contain ample water, which makes them easy to cook without oil or butter. Throwing the kernels in a hot skillet makes the moisture inside heat up and release to help keep the skin from sticking to the pan. Stirring the corn frequently lets you develop a light burn on the outer skin without drying out or scorching the meat.

Rotini is corkscrew-shaped pasta popular for the way its tightly spiraled edges create pockets that hold pools of sauce/dressing around the noodle.

1. Cook pasta according to package instructions. Drain water from cooked pasta and rinse well in cold water. Pour drained pasta into a large mixing bowl.
   

2. Stir the salad dressing, mayonnaise, garlic paste, and anchovy paste together in a small bowl. Mix well. Stir the dressing into the pasta. Mix well.
   

3. Add mushrooms, cheese, artichokes, pepperoni, salami, and sun-dried tomatoes to the pasta. Toss well to mix and coat. Cover bowl and chill salad for 1–12 hours before serving. Mix well before serving.
   

PER SERVING

Calories:..........244

Fat:..........17 g

Protein:..........8 g

Sodium:..........715 mg

Fiber:..........1.5 g

Carbohydrate:..........15 g

Be careful serving this recipe with wine, as the marinated artichokes can make both red and white wines taste a little off.

1. Cook pasta according to package directions. Drain pasta, rinse with cold water, and pour into a large mixing bowl.
   

2. Drain and dice the artichoke hearts. Add the artichoke hearts, tomatoes, olives, and basil to the pasta. Mix well.
   

3. Whisk together the salad dressing, lemon juice, garlic, and white pepper in a small bowl. Mix well. Drizzle dressing over pasta and toss to coat.
   

4. Cover and chill in refrigerator for 1–24 hours. Toss in crumbled feta before serving.
   

PER SERVING

Calories:..........428

Fat:..........19 g

Protein:..........14 g

Sodium:..........980 mg

Fiber:..........5 g

Carbohydrate:..........53 g

Plum tomatoes are small, round, and usually available throughout the year. They contain less juice than the average tomato, which means they have a stronger, more concentrated flavor. The strong flavor and firm flesh make raw plum tomatoes ideal for salads and sandwiches. They also work well for quick sauces when you don't have time to let the liquid boil away.

Mexican chorizo is a variety of spicy and fresh pork sausage. Don't confuse Mexican chorizo, which needs to be cooked, with Spanish chorizo, which is cured and ready to eat.

1. Cook pasta according to package instructions. Drain cooked pasta and rinse with cold water.
   

2. Meanwhile, remove the casing from the chorizo and crumble sausage into a small skillet over medium heat. Brown sausage for about 6 minutes and drain any excess grease. Add chorizo to pasta.
   

3. Stir salsa and cream cheese together in a medium mixing bowl. Mix well. Stir into pasta and mix well.
   

4. Drain and rinse the pinto beans. Stir the beans, celery, red bell pepper, and orange bell pepper into the pasta. Mix well and serve.
   

PER SERVING

Calories:..........210

Fat:..........10 g

Protein:..........9.5 g

Sodium:..........384 mg

Fiber:..........3 g

Carbohydrate:..........21 g

Nothing beats fresh homemade salsa, especially since it's so easy to make. Drain half the liquid from a 14.5-ounce can of diced tomatoes with chilies. Add the remaining contents to a bowl with some chopped onion and cilantro. Stir in a little minced garlic and red pepper sauce. Cover the bowl and let the salsa marinate in the fridge at least 1 hour.

This mellow pasta salad makes a healthy and refreshing side for burgers and hot dogs at summer barbecues.

1. Cook noodles according to package instructions. Drain water from noodles and rinse with cold water. Pour the noodles into a large mixing bowl. Stir the salad dressing into the noodles.
   

2. Break the broccoli and cauliflower florets into bite-size pieces. Stir the broccoli, cauliflower, onions, carrots, and cabbage into the pasta. Mix well. Garnish with shredded radish and serve.
   

PER SERVING

Calories:..........165

Fat:..........6 g

Protein:..........4 g

Sodium:..........141 mg

Fiber:..........1.5 g

Carbohydrate:..........24 g

Fusilli vegetable pasta adds color and flavor to this simple salad. To speed up the preparation time even further, use leftover cooked pasta.

1. Cook the pasta according to the package directions, or until it is tender but still firm. Drain and place pasta in a large mixing bowl.
   

2. In a medium mixing bowl, stir together the mayonnaise, yogurt, and honey mustard.
   

3. Add grapes to the cooked pasta. Pour dressing over salad and toss gently to mix.
   

PER SERVING

Calories:..........128

Fat:..........5.5 g

Protein:..........3 g

Sodium:..........60 mg

Fiber:..........1 g

Carbohydrate:..........16 g

Watercress and arugula are delicious bitter greens that pair well with hot peppers.

1. Heat the olive oil in a large sauté pan. Add the garlic, onion, and peppers. Cook until just slightly softened. Remove pan from heat.
   

2. Stir vinegar, mayonnaise, salt, and pepper into pan.
   

3. Add the whole-wheat pasta and mix well. Place the greens on a serving platter and put the pasta salad on top.
   

PER SERVING

Calories:..........370

Fat:..........26 g

Protein:..........6 g

Sodium:..........399 mg

Fiber:..........3 g

Carbohydrate:..........26 g

Jalapeño and chipotle peppers are in the same genus as sweet bell peppers, despite the differences in taste and temperament! Look for peppers that are smooth, dry, and firm. If they feel light, leave them; they're probably dried out. Store fresh peppers loose in the refrigerator. Use them within a week.

If you dress the pasta and broccoli while still hot or warm, they will take on a great deal of flavor from the dressing. Whole-grain pasta is better than regular because it's a complex carb.

1. Juice the lemon into a small bowl. Grate the zest from the lemon into the bowl.
   

2. Whisk the lemon juice, zest, vinegar, oils, soy sauce, spices, Splenda, and mayonnaise in a serving bowl. Stir in the broccoli and pasta. Cover bowl and place in refrigerator. Chill salad for at least 30 minutes. Mix well and serve.
   

PER SERVING

Calories:..........641

Fat:..........40 g

Protein:..........12 g

Sodium:..........220 mg

Fiber:..........8 g

Carbohydrate:..........63 g

Dropping your green veggies in boiling water for a minute or two doesn't overcook them. If you shock them in icy water afterward, they will retain their beautiful color. Blanch 'em and shock 'em for vegetables that look as good as they taste.

This dish can be served hot, warm, or chilled. Shrimp supplies both protein and fat, and pasta provides carbs.

1. Heat the oil in a large pot over medium heat. Sauté the garlic for about 3 minutes. Add the shrimp and toss until pink.
   

2. Stir in the pea pods, pasta, mayonnaise, mustard, salt, pepper, juice, and capers. Serve, sprinkling dill over the top.
   

PER SERVING

Calories:..........676

Fat:..........39 g

Protein:..........22 g

Sodium:..........372 mg

Fiber:..........5 g

Carbohydrate:..........63 g

Snow pea pods are commonly used in Asian cooking. Blanch the pea pods briefly in boiling water to help them retain their vivid green color. Don't have snow peas? That's okay. Use green beans instead.