The Everything Salad Book (6 page)

Add ingredients to a blender. Blend until smooth. Pour mixture into a lidded bottle and store in refrigerator. Shake well before use.

PER SERVING

Calories:..........17

Fat:..........1 g

Protein:..........1 g

Sodium:..........99 mg

Fiber:..........0 g

Carbohydrate:..........1 g

If you don't care for dried Italian seasonings, spend a few minutes mincing up to 2 tablespoons of fresh herbs to throw into the dressing.

1. Stir together Parmesan, mayonnaise, lemon juice, garlic paste, Italian seasoning, and black pepper in a medium mixing bowl.
   

2. Whisk oil into bowl and mix until emulsified.
   Pour dressing into lidded bottle and store in fridge. Shake well before each use.
   

PER SERVING

Calories:..........82

Fat:..........9 g

Protein:..........1 g

Sodium:..........47 mg

Fiber:..........0 g

Carbohydrate:..........0 g

Many recipes call for extra-virgin olive oil, which is made from the first pressing of green olives. Virgin olive oil is also made from the first pressing, but consists of extremely ripe green olives. Pure olive oil is made from the second olive pressing and has far less flavor than the other varieties. Extra light olive oil is a mixture of low quality pressings, and thus the weakest type of the oil.

Inspired by Italian dressing, but in a class of its own, this creamy mixture also tastes great as a dip or as a condiment on a sandwich.

1. Combine ingredients in blender and mix until uniform in color. Stop blender and use a spatula to scrape mixture from sides. Cover blender and blend again to ensure thorough mixing.
   

2. Scrape mixture into a lidded container and store in refrigerator until needed. Shake well before each use.
   

PER SERVING

Calories:..........81

Fat:..........8.5 g

Protein:..........0 g

Sodium:..........75 mg

Fiber:..........0 g

Carbohydrate:..........1 g

Whip up this fresh and tangy dressing whenever you want to give a plain salad a kick of flavor.

Put all the ingredients in a small bowl and use a wire whisk or fork to mix. Drizzle dressing over salad immediately or store in fridge until needed. Shake well before use.

PER SERVING

Calories:..........94

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

Protein:..........0 g

Sodium:..........295 mg

Fiber:..........0 g

Carbohydrate:..........0 g

This is a delicious dressing made with a base of cashews. Olive oil may be used in place of the sesame oil.

Place all the ingredients into a blender and blend until smooth. Continue to blend until the cashews are fully emulsified. Pour dressing into a bottle or directly over salad.

PER SERVING

Calories:..........246

Fat:..........22 g

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

Sodium:..........4 mg

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

Carbohydrate:..........12 g

A majority of these recipes use unrefined extra-virgin olive oil because it is readily available. There are other types of unrefined oils that you may use in place of olive oil. A health food store should have a good selection. Be sure to check the label to make sure the oils are cold pressed, raw, and extra virgin. Some raw oils include sesame, sunflower, almond, evening primrose, flax, hemp, poppy seed, and coconut.

This hot and sweet salad dressing tastes best when paired with mixed or plain greens. The intense dressing does not pair well with salads that include bold flavors or numerous ingredients.

1. Combine vinegar, honey, wasabi, garlic salt, white pepper, cumin, and ginger in a blender. Blend until fully mixed.
   

2. Slowly add oil as the blender mixes on low. Blend until emulsified. Pour dressing in a lidded container and chill in refrigerator until needed. Shake well before using.
   

PER SERVING

Calories:..........92

Fat:..........9.5 g

Protein:..........0 g

Sodium:..........14 mg

Fiber:..........0 g

Carbohydrate:..........2.5 g

Most wasabi, also known as Japanese horseradish, comes as a prepared paste or as a dry powder. Grating and drying the wasabi helps keep it fresh for a longer period. To turn wasabi powder into paste, just mix even amounts of water and powder. Be careful when buying wasabi though, as cheaper products usually include green dye and white horseradish, but no actual wasabi.

Drizzle a little of this mixture over a salad to use it as a dressing, or pour it over a bowl of veggies and chill for 4 hours to use as a marinade.

1. Add vinegar, garlic, mustard, tarragon, salt, and pepper to a blender. Blend on low for 5 seconds.
   

2. Slowly feed oil into blender. Blend until emulsified. Pour dressing into a lidded bottle and store in refrigerator. Shake well before use.
   

PER SERVING

Calories:..........83

Fat:..........9 g

Protein:..........0 g

Sodium:..........147 mg

Fiber:..........0 g

Carbohydrate:..........0.5 g

Tarragon vinegar is a popular product at high-end grocers. However, it's cheaper to make the infused vinegar yourself. Heat 8 ounces of white wine vinegar in a saucepan. Add two or three sprigs of fresh tarragon, a pinch of white pepper, and a pinch of salt to the empty vinegar bottle. Pour the vinegar back into the bottle, cover with lid, shake well, and keep in a cool, dark place for at least 4 days before using.

This subtle dressing works on any kind of salad, be it fruit, meat, grain, or vegetable based.

The easiest way to make this fat-free dressing is to measure all the ingredients into a jar, and stir with a long spoon to ensure the powders dissolve. Put the lid on the jar and shake it vigorously until it's mixed. Refrigerate any unused portions and shake well before using. May be kept in the refrigerator up to 3 days.

PER SERVING

Calories:..........13

Fat:..........0 g

Protein:..........1 g

Sodium:..........62 mg

Fiber:..........0 g

Carbohydrate:..........2 g

This creamy dressing may not taste like any common ranch, but it has just the right blend of spicy and sweet to be as versatile as any traditional recipe.

Process the cashews and water together in a blender or food processor until creamy. Add the remaining ingredients and mix well. Pour into a bottle or bowl and refrigerate for 30 minutes before use. Shake or stir well before use.

PER SERVING

Calories:..........20

Fat:..........1 g

Protein:..........0.5 g

Sodium:..........31 mg

Fiber:..........0 g

Carbohydrate:..........2 g

Add this dressing to any fruit salad to provide a little zip with the sweet dish. Use it on peppery greens to help sweeten and balance the strong flavors.

Put all the ingredients in a food processor or blender and process until smooth. Scrape ingredients into a bottle and store in refrigerator until needed. Shake before use.

PER SERVING

Calories:..........17

Fat:..........1 g

Protein:..........0.5 g

Sodium:..........0 mg

Fiber:..........0 g

Carbohydrate:..........1.5 g

Make a quick salad without dressing by mixing chopped celery, onion, and other vegetable choices such as cucumbers or zucchini. Add some of your favorite low-salt seasoning or toss the vegetables with some Bragg's Liquid Aminos or low-sodium soy sauce and serve over salad greens.

If you prefer creamy dressing, just omit the extra ¼ cup of crumbled blue cheese mixed in at the end.

1. Use a fork to combine ½ cup blue cheese and hot water in a medium mixing bowl. Use the liquid to help soften the cheese.
   

2. Use an electric mixer on low to stir the sour cream, buttermilk, mayonnaise, chives, garlic paste, and pepper into the dressing. Mix well. Use a spoon to stir remaining blue cheese into mixture, place in lidded bowl, and store in refrigerator until needed. Stir well before use.
   

PER SERVING

Calories:..........62

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

Protein:..........2.5 g

Sodium:..........157 mg

Fiber:..........0 g

Carbohydrate:..........1 g

A sweet and spicy take on traditional Thai and Indonesian peanut and satay sauce. Add a bit less liquid to use this salad dressing as a dip for veggies.

Whisk together all ingredients until smooth and creamy, adding more or less liquid to achieve desired consistency. Pour into bottle and chill in refrigerator until needed. Shake well before use.

PER SERVING

Calories:..........37

Fat:..........2.5 g

Protein:..........1.5 g

Sodium:..........178 mg

Fiber:..........0 g

Carbohydrate:..........2 g

Try making your own peanut butter for a real treat. Combine 1 cup unsalted peanuts, 1 tablespoon peanut oil, and a pinch of salt in a blender and mix until creamy. If you prefer chunky peanut butter, stir ¼ cup chopped peanuts into the smooth mixture. If you prefer sweet peanut butter, add honey or sugar to taste.

While the sweet taste of Washington apples is a popular match for baby spinach, you can use any sweet apples with this salad, depending on personal preference.

Toss spinach, lettuce, apples, onion, cucumber, and walnuts together in a large salad bowl. Drizzle dressing over salad and toss well to mix and coat. Garnish with croutons and serve immediately.

PER SERVING

Calories:..........93

Fat:..........5 g

Protein:..........2 g

Sodium:..........204 mg

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

Carbohydrate:..........9 g

Use juicy tomatoes for this recipe, such as Heirloom or Beefsteak. You can substitute orange bell pepper for the yellow if needed.

1. Toss tomatoes, cucumbers, bell pepper, radishes, and parsley together in a large salad bowl.
   

2. Sprinkle garlic, lemon juice, and oil over salad. Toss to coat. Salt and pepper to taste. Split spinach between four plates and top with salad. Serve immediately.
   

PER SERVING

Calories:..........131

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

Protein:..........2.5 g

Sodium:..........71 mg

Fiber:..........2.5 g

Carbohydrate:..........7 g

Baby greens, also known as mesclun, add a sweet and delicate touch to help balance the texture of the crispy salad.

1. Place the broccoli and cauliflower florets in a large mixing bowl. Break up any large florets into small, bite-size pieces. Add the cucumber and celery to the bowl. Toss to mix.
   

2. Whisk the salad dressing and pesto together in a small bowl. Drizzle over salad and toss well to coat completely. Gently toss the baby greens into the salad and serve.
   

PER SERVING

Calories:..........91

Fat:..........6.5 g

Protein:..........2 g

Sodium:..........176 mg

Fiber:..........2 g

Carbohydrate:..........1.5 g

Common cucumbers are thick with waxy dark green skin, large seeds, and heavy amounts of water. English cucumbers are thinner, longer, contain smaller seeds, contain slightly less water, and have a thinner skin than common cucumbers. Since it's the skin and seeds that can make cucumbers taste bitter, the thin skin and small seeds make English cucumbers easier to use and more likely to taste sweet.

This recipe has a mix of tantalizing delicate, soft, and crunchy textures that pair well with pasta or chicken entrées.

1. Wash and rinse the zucchini. Trim the ends. Cut the zucchini into enough thin slices to fill 1 cup.
   

2. Toss the zucchini slices, arugula, baby spinach, bell pepper, mushrooms, and leeks together in a large salad bowl.
   

3. Whisk together the vinegar, basil, garlic salt, and pepper in a small bowl. Whisk in the olive oil, mixing thoroughly. Drizzle dressing over salad and toss to combine. Serve immediately.
   

PER SERVING

Calories:..........85

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

Protein:..........2 g

Sodium:..........173 mg

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

Carbohydrate:..........3.5 g

Zucchini is a type of summer squash distinct for its dark green rind. The vegetable can grow to an enormous size, well over 3 feet long. However, large zucchinis tend to get a little woody and work best in breads or cakes. Stick with small zucchinis for your salad, as they retain a mild and refreshing flavor.

This crisp and refreshing recipe works best when served before the meal or the delicate contrasts between greens will end up overpowered by the heavier main dish.

1. Combine romaine, Bibb, endive, arugula, red leaf, celery, and carrots in a large salad bowl. Toss gently to mix.
   

2. Whisk vinegar, salt, paprika, garlic powder, and onion powder together in a small bowl. Whisk oil into dressing and mix until emulsified.
   

3. Drizzle dressing over salad. Toss extremely well to coat. Add tomato slices to top of salad as a garnish and serve immediately.
   

PER SERVING

Calories:..........105

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

Protein:..........1 g

Sodium:..........165 mg

Fiber:..........2 g

Carbohydrate:..........3 g

Lettuce, which hails from Mediterranean and Asian areas, is the most popular salad ingredient across the globe. There are mentions of lettuce being eaten as far back as ancient Persia during the sixth century
B.C.
and ancient Egyptian tombs have carvings of primitive lettuce plants. It was popular enough that even Christopher Columbus carried lettuce seeds to the New World.

Any type of baby greens work with this recipe, so pick your favorite mixture from the store or whip up your own at home.

1. Combine the greens, carrots, and chives in a large salad bowl. Drizzle vinegar, sugar, and salt over salad. Toss to coat.
   

2. Drizzle olive oil over salad and toss to coat. Add croutons to salad and toss to mix. Serve immediately.
   

PER SERVING

Calories:..........94

Fat:..........7.5 g

Protein:..........1 g

Sodium:..........167 mg

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

Carbohydrate:..........6 g

The acid in the lime juice breaks down the fat in the olive oil to make a flavorful dressing.

1. Slice the jalapeño pepper and remove the seeds and stem. Mince the pepper flesh.
   

2. Place the lime juice, olive oil, cumin, and 2 teaspoons of the minced jalapeño pepper in a blender and blend together until smooth.
   

3. Toss the dressing with the greens, berries, and onions and serve as a side salad.
   

PER SERVING

Calories:..........363

Fat:..........28 g

Protein:..........5.5 g

Sodium:..........242 mg

Fiber:..........9.5 g

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

The strong flavor of this salad makes it most suitable as a side to savory beef entrées such as peppered steak or pot roast.

1. Toss the arugula, lettuce, onion, and bell peppers together in a large salad bowl.
   

2. Whisk the vinegar, honey, mustard, salt, and tarragon together in a small bowl. Whisk oil into bowl and mix until emulsified.
   

3. Drizzle dressing over salad and toss well to coat. Add peanuts to salad and toss to mix. Serve salad immediately.
   

PER SERVING

Calories:..........173

Fat:..........14 g

Protein:..........5 g

Sodium:..........154 mg

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

Carbohydrate:..........6.5 g

Tarragon is a delicate greenish-gray herb in the sunflower family with a strong flavor reminiscent of anise. It has two main varieties, French and Russian. The sweeter French tarragon is traditionally used in cooking, as Russian tarragon tends to have a bitter taste. Anise, fennel, or licorice extract can be used as a substitute for tarragon, but they will only add a hint of similar taste, not replicate the flavor.

Go for a fresh and crunchy treat with this green salad that mimics a traditional stir-fry, yet keeps everything raw.

1. Cut the sugar snap peas in half and place in a large salad bowl. Drain water chestnuts. Add water chestnuts, bell pepper, onion, and carrots to bowl.
   

2. Whisk the soy sauce, vinegar, ginger, and lemon pepper together in a small bowl. Whisk oil into bowl and mix until emulsified. Drizzle dressing over salad and toss well to coat.
   

3. Cover bowl and place in refrigerator. Let salad marinate for 30 minutes. Mix well, garnish with cashews, and serve.
   

PER SERVING

Calories:..........208

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

Protein:..........3.5 g

Sodium:..........281 mg

Fiber:..........4 g

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

Canned cactus strips are available at most large grocery stores today, although you can substitute any vegetable such as broccoli or cauliflower.

1. Drain off the water from the cactus strips. Combine cactus, tomatoes, olives, cilantro, and radishes in a large mixing bowl.
   

2. In a small container with a cover, mix the olive oil, vinegar, garlic salt, white pepper, and cayenne pepper; shake well to mix.
   

3. Pour the dressing over the vegetables and toss until well mixed. Chill for at least 30 minutes before serving. Serve over a bed of mixed greens.
   

PER SERVING

Calories:..........109