The Everything Salad Book (9 page)

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

Sodium:..........18 mg

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

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

A rich source of vitamin C and several B vitamins, papayas are available year round in many supermarkets. Canned litchis can be found in the canned fruit section, or at ethnic supermarkets.

1. Cut the papayas in half and use a spoon to remove the seeds. Remove the peel from each half of the papaya with a paring knife. Lay the papayas flat, scooped side downward, and cut crosswise into thin strips.
   

2. Combine the papaya, pineapple, litchis, and banana in a large salad bowl.
   

3. In a small bowl, stir together the fruit punch and sugar. Sprinkle the juice over the top of the fruit and toss gently. Garnish with the pecans.
   

4. Serve immediately, or cover and place in refrigerator to chill until serving time.
   

PER SERVING

Calories:..........228

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

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

Sodium:..........7 mg

Fiber:..........5.5 g

Carbohydrate:..........36 g

When choosing a papaya, look for one that is neither too firm nor too soft, but yields to gentle pressure. The skin should be smooth and firm, and the color mainly yellow. Avoid papayas that have a wrinkled skin or a strong smell.

You can't go wrong with this salad — it's juicy, fresh, naturally low in fat and sodium, and cholesterol free. Enjoy it as a salad or as a dessert.

1. Gently toss mango, blueberries, bananas, strawberries, grapes, nectarines, and kiwi together in a large mixing bowl.
   

2. Stir orange juice, lemon juice, honey, ginger, and nutmeg together in a small bowl and mix well.
   

3. Chill fruit until needed, up to 3 hours. Just before serving, pour honey-orange sauce over fruit and toss gently to coat.
   

PER SERVING

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

Fat:..........0.5 g

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

Sodium:..........2 mg

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

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

This is a refreshing alternative to dressings normally found with greens and fruit.

1. Peel the grapefruit with a knife, completely removing all the pith (the white layer under the skin). Cut out each section with the knife, again ensuring that no pith remains. Cut away membrane from each section and place sections in a large mixing bowl. Throw peel, pith, and membrane away.
   

2. Peel the pomegranate carefully with a paring knife; carefully remove berries/seeds. Place seeds in bowl with grapefruit.
   

3. Toss greens and stock together in a large mixing bowl. To serve, mound the greens on serving plates and arrange the grapefruit sections and pomegranate on top. Shave Parmesan with a vegetable peeler to form curls and add to each plate.
   

PER SERVING

Calories:..........89

Fat:..........2 g

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

Sodium:..........112 mg

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

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

There is no easy way to remove the seeds from a pomegranate, but the effort is worth the taste. The quickest method is to cut the fruit open and place the innards in a bowl of cold water. As you pick the white flesh from the seeds, the flesh floats to the top. Discard the flesh and eat the seeds, as the flesh is bitter.

Any tart, in-season apple may be used in this recipe; try Macoun or Fuji apples.

1. Core and slice the apples, then place them in a large mixing bowl. Mix the lemon juice with enough ice-cold water to cover the apples.
   

2. Using an electric mixer, mix together the mascarpone and yogurt. Place the mixture in a pastry bag with a tip, and pipe the mixture onto a serving plate.
   

3. Strain the apples and fan them along the edge of the plate. Sprinkle with currants and scatter almonds over the top.
   

PER SERVING

Calories:..........101

Fat:..........3 g

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

Sodium:..........29 mg

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

Carbohydrate:..........17 g

Mascarpone is a rich and creamy Italian cheese made with triple-cream from cow's milk. The consistency of the mild cheese is like a mix of cream cheese and yogurt. It's a popular dessert ingredient, especially for tiramisu and lady fingers. If you cannot find mascarpone at your local grocery store, look for it at cheese, gourmet, or Italian grocers.

Breakfast, lunch, or dinner, this salad is refreshing with any meal. Use fresh papaya if available, and throw some fresh guava into the salad if it's an option.

Add papaya, kiwi, banana, and pine nuts to a large mixing bowl. Toss gently to mix. Drizzle with guava juice and toss to mix. Serve immediately or cover and chill up to 1 hour before serving.

PER SERVING

Calories:..........75

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

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

Sodium:..........2.5 mg

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

Carbohydrate:..........14 g

Don't feel like cooking? Serve this salad for a convenient summer meal.

Stir yogurt, cinnamon, and honey together in a small bowl until smooth and thoroughly mixed. Remove seeds from the middle of the melon. Spoon yogurt mixture into the middle of the cantaloupe. Garnish with blueberries.

PER SERVING

Calories:..........254

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

Protein:..........11 g

Sodium:..........152 mg

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

Carbohydrate:..........55 g

Fresh litchi fruit is hard to find outside of Asian or specialty markets, so stick with canned litchis to save both time and money.

1. Toss litchis, mango, and grapes together in a large mixing bowl. Sprinkle salad with passion fruit and lime juice. Toss gently to mix and coat.
   

2. Gently wash and dry star fruit. Slice across to make ½-inch thick star slices. Gently toss slices into salad, reserving a few as garnish. Garnish salad and serve immediately.
   

PER SERVING

Calories:..........78

Fat:..........0.5 g

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

Sodium:..........2 mg

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

Carbohydrate:..........20 g

If you don't reside in a warm climate, don't waste too much time looking for fresh litchis. Litchis are delicate fruits with prickly skin, juicy white flesh, and large seeds. The highly perishable fruit damage and spoil easily, making them hard and/or expensive to ship long distances. Most grocers only carry canned litchis, which have the skins and pits removed.

Though noticeably non-kosher, this sweet and salty recipe adds a tasty new twist to the traditional Jewish charoses recipe.

1. Place the shredded apple in a mixing bowl. Lightly pat the apple with a paper towel to remove excess liquid.
   

2. Stir the wine, honey, and cinnamon together in a small bowl. Pour over apples and mix thoroughly.
   

3. Add walnuts and prosciutto to the bowl. Mix well. Serve salad immediately or chill up to 1 hour before serving. Mix well before serving.
   

PER SERVING

Calories:..........162

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

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

Sodium:..........262 mg

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

Carbohydrate:..........11 g

Charoses is a Jewish recipe served during Passover Seder. The shredded apple and dressing creates a sticky salad with an almost paste-like consistency that represents the straw-free mortar ancient Jewish slaves used for construction in Egypt. Adding prosciutto to the charoses balances the sweet flavors with the salty pork. However, as pork is definitely non-kosher, never serve this dish at Passover or to anyone who follows kosher laws.

This light salad takes peaches and cream to a whole new level and can serve as a breakfast entrée, side dish, or dessert.

1. Combine peaches, nectarines, and almond slices in a large mixing bowl.
   

2. Mix cream cheese, milk, water, and vanilla together in a small bowl. Mix thoroughly.
   

3. Pour the cream cheese mixture over fruit and mix well. Serve immediately or chill up to 1 hour before serving.
   

PER SERVING

Calories:..........195

Fat:..........13 g

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

Sodium:..........64 mg

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

Carbohydrate:..........18 g

Peaches hail from China, but are grown across the globe. There are two main types of peaches, cling-stone and freestone. Clingstone peaches have flesh that clings to the pit and are almost exclusively used for canning. Freestone peaches have flesh that separates from the pit with ease and are the main type sold at grocers. Look for freestone peaches with a warm yellow hue at the top to indicate ripeness.

This fruit salad makes a perfect side for a tropical-themed entrée, such as coconut shrimp.

Toss ingredients together in a large mixing bowl. Garnish with a sprinkle of sugar and serve.

PER SERVING

Calories:..........125

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

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

Sodium:..........2 mg

Fiber:..........3.5 g

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

Gouda adds an undercurrent of creamy and smoky depth to this sweet fruit salad.

Toss the ingredients together in a mixing bowl. Serve immediately.

PER SERVING

Calories:..........160

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

Protein:..........7 g

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

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

Carbohydrate:..........22 g

A simple side dish if served hot, or potato salad if served cold, these creamy pesto potatoes are a lively and creative way to use an elegant ingredient.

1. Whisk together pesto and mayonnaise, and toss with potatoes and remaining ingredients.
   

2. Season generously with salt and pepper, to taste. Serve immediately or cover and chill until serving time.
   

PER SERVING

Calories:..........429

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

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

Sodium:..........433 mg

Fiber:..........4.5 g

Carbohydrate:..........46 g

Pesto is a simple sauce, consisting of basil, pine nuts, garlic, olive oil, and Parmesan cheese. Toss it with pasta, create a pesto pizza, serve it with whole-grain crackers as an appetizer, or use it as a sandwich spread. To turn it into a creamy veggie dip, combine one cup pesto with a container of nondairy sour cream.

This salad adds a touch of indulgence to any meal, regardless if you serve it with steaks or hot dogs.

1. Quarter the scrubbed potatoes. Place potatoes and salt in a large saucepan. Cover potatoes with water and bring to a simmer over medium-low heat. Simmer until potatoes are tender enough to poke through with a fork, about 10 minutes.
   

2. Turn off stove burner and drain the water from the potatoes. Place the drained potatoes back on the warm burner for 1 minute, stirring gently, to remove excess water. Place the saucepan on a cool burner to let the potatoes cool down for 5 minutes.
   

3. Add the dressing, prosciutto, walnuts, green onions, and parsley to the cooled potatoes. Gently stir until fully mixed. Sprinkle the cheese over the salad and stir until just mixed.
   

4. Garnish with sun-dried tomatoes and serve. Chill leftovers in a covered container for up to 3 days.
   

PER SERVING

Calories:..........265

Fat:..........16 g

Protein:..........9 g

Sodium:..........759 mg

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

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

Blue cheese is a considered a hard cheese with a sharp and bold tangy flavor. It can be made with cow, sheep, or goat's milk, but what makes the cheese distinct is the addition of penicillium mold. The mold's reaction to oxygen results in blue-green veins in the white cheese. Popular varieties of blue cheese include Gorgonzola and Stilton.

This recipe offsets the starch of the potatoes with the sharpness of red wine vinegar, flavored beautifully with bacon, shallots, and herbs.

1. Place the potatoes in a large saucepan with just enough salted water to cover. Bring the water to a boil. Reduce the heat and simmer, uncovered, until the potatoes are tender (about 20 minutes). Cool and cut into quarters.
   

2. While the potatoes are cooking, heat a large frying pan on medium-high and cook the bacon until crispy. Remove the bacon, drain on paper towels, and finely chop.
   

3. Clean out the pan and add 1 tablespoon olive oil. Add the shallots and sauté on medium-high heat until they are softened (3–4 minutes). In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, sugar, chopped fresh dill, and mustard seed until well blended.
   

4. Transfer the potatoes to a large bowl. Toss with the cooked shallot, bacon, and the salad dressing. Season with salt and pepper to taste. Serve warm.
   

PER SERVING

Calories:..........316

Fat:..........15 g

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

Sodium:..........205 mg

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

Carbohydrate:..........38 g

This creamy recipe pairs well with any meat entrée. If you cannot find niçoise olives, use small black olives instead.

1. Cut the potatoes up until they are of a uniform size. Put them into a salad bowl and add the scallions, grape tomatoes, eggs, parsley, olives, and “bacon” bits.
   

2. Mix together the mayonnaise, buttermilk, olive oil, smoked paprika, salt, and pepper in a small bowl. Whisk together until well mixed. Dress the salad, tossing gently to coat all the ingredients. Serve.
   

PER SERVING

Calories:..........400

Fat:..........16 g

Protein:..........11 g

Sodium:..........430 mg

Fiber:..........7 g

Carbohydrate:..........54 g

Take advantage of the many different sizes of potatoes stocked in major supermarkets and at farmers' markets. You will probably find the fingerlings in assorted colors, as well as potatoes as small as a thimble and others tinged purple or blue. Mix and match, for the most interesting potato salad.

This is yet another perfect example of something that tastes wonderful and is good for you, too!

1. Heat the oil on medium in a stockpot. Sauté the onion for 2 minutes, then add the chickpeas, curry, garlic, and bay leaf.
   

2. Add the stock and simmer for 2 hours. Strain, discard the stock, and allow the peas to cool.
   

3. In large bowl, mix together the chickpeas, potatoes, celery, and tomatoes. Season with salt and pepper to taste. Serve with your favorite soup or sandwich.
   

PER SERVING

Calories:..........252

Fat:..........3 g

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

Sodium:..........299 mg

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

Carbohydrate:..........45 g

You can use either dry or canned chickpeas. If using dry chickpeas, don't forget to soak them overnight. Or you could use canned chickpeas without having to worry about a loss of flavor.

Caesar salad dressing adds a rich flavor to this simple potato salad.

1. Scrub potatoes and place in a large pot. Cover with water and bring to a rolling boil. Reduce to simmer and cook potatoes until tender, about 15 minutes. Drain water from potatoes, place back in pot and let cool for 10 minutes.
   

2. Cut cooled potatoes into quarters and place in a large mixing bowl. Add celery, onions, and capers to bowl. Drizzle dressing over salad and mix well. Garnish with Parmesan. Serve immediately or cover and chill in refrigerator for up to 24 hours.
   

PER SERVING

Calories:..........236

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

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

Sodium:..........257 mg

Fiber:..........3.5 g

Carbohydrate:..........35 g

Caesar salad has nothing to do with the Emperor Caesar or ancient Rome. The exact origin of the salad is debatable, but the most popular theory is that the Italian chef Cesare Cardini created it for his restaurant in Tijuana, Mexico, during the 1920s.

This recipe tastes great as a side dish for a picnic with roast beef sandwiches or fried chicken.

1. Wash, scrub, and dry potatoes. Peel skins and chop into 1-inch cubes. Place potatoes in a large saucepan and cover with cold water. Bring water to a boil over high heat. Reduce heat to low and simmer potatoes until tender, about 10 minutes. Drain potatoes and place back in saucepan to cool.
   

2. Place cooled potatoes in a large mixing bowl. Gently stir onion and celery into bowl.
   

3. Stir Italian dressing, sour cream, horseradish, and salt together in a small bowl. Gently fold dressing into potatoes.
   

4. Cover bowl with lid and place in refrigerator.
   Chill salad for 2 hours. Garnish salad with a sprinkle of parsley and serve.
   

PER SERVING

Calories:..........219

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

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

Sodium:..........190 mg

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

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

Prepared horseradish is grated horseradish root preserved in liquid. Regular prepared horseradish is mixed with vinegar and is white in color. Red prepared horseradish is mixed with beet juice, and therefore is red in color. Both types have a milder flavor than fresh horseradish and a creamier consistency, which makes them useful for mixing into dressings and sauces.

This potato salad has a hint of sweet and a hint of tang that pairs well with any picnic entrée.

1. Scrub, peel, and chop potatoes into 1-inch cubes. Place in pot and cover with water. Bring to a rolling boil and reduce to simmer. Cook until tender, about 12 minutes. Drain water from potatoes and place back in pot. Let cool for 15 minutes.
   

2. Stir salad dressing, shallots, and vinegar together in a small bowl. Place potatoes in a large mixing bowl and gently stir in dressing. Stir in apples and cheese. Serve immediately or chill in refrigerator.
   

PER SERVING

Calories:..........214

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

Protein:..........7 g

Sodium:..........137 mg

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

Carbohydrate:..........27 mg

Don't let the low calories fool you, this potato salad can hold its own. The drawback is that it doesn't keep as long as mayonnaise-based potato salads.

1. Boil, skin, and cut the potatoes into chunks.
   

2. Whisk yogurt, celery seed, mustard, and white pepper together in a large mixing bowl. Add the potatoes and toss them gently to coat. Place the onion rings on top and sprinkle with parsley and paprika. Serve immediately.
   

PER SERVING

Calories:..........120