Roasted Pear Salad with Pecans and Pomegranate Seeds

Olive oil
Pears, slightly under ripe; halved, cored and cut into slices
Bitter greens, any combination, such as baby arugula, endive, escarole, frisee, dandelion greens, etc.
Blue cheese
Pomegranate seeds
Toasted chopped pecans (no salt)
Sourdough bread, cut into crouton size cubes
Dijon mustard
Maple syrup
Cider vinegar

Heat oven to 350. Toss pears with olive oil and spread out on a baking sheet. Cook for about 10 minutes. Don’t let them get mushy. Take out and let cool.

Turn oven down to 325. Place bread cubes onto a baking sheet. Spray with olive oil. Bake for about 10 minutes. Watch so they do not burn. Take out and let cool.

Wash and spin your selection of greens (chop when necessary). Dressing: olive oil, small amounts of Dijon mustard, maple syrup, and cider vinegar. Mix well.

Place greens into a bowl. Add dressing and mix. Place greens into low bowls to serve. Let people add their desired amount of pecans, pomegranate seeds, croutons and blue cheese.

By: K2


Mezze Salad

Extra-virgin olive oil
1 T dried/ground sumac (can use grated lemon zest as a sub)
Salt and freshly ground pepper
2 or 3 whole wheat pitas, cut into 1/4 or 1/8s
1 cup 0-fat Greek yogurt
1 small bunch radishes, chopped
3-4 mini cucumbers, halved and cut into 1/4-inch slices
1 red pepper, diced
Feta, crumbled
Pre-made falafel (or make your own!)
Green olives (I used herbed/spiced), chopped
Baby lettuce

Preheat oven to 325 degrees. Spray pita with olive oil and sprinkle on some sumac. Baked for about 15 minutes. Meanwhile, stir together yogurt, some live oil and pepper. In a bowl, toss together radishes, cucumbers, red pepper, feta, and some olive oil. Mix well. Place some lettuce in a bowl. Going around the bowl, place the veggie mix, pitas, falafel and olives. Dollop on some yogurt.

By: K2


Asparagus and Feta Salad

Big bunch of asparagus
Multi colored carrots, 3 or so, finely diced
Persian cucumber, about half, finely diced
Baby romaine lettuce
Feta cheese
Kalamata olives, chopped
Olive oil

Steam the asparagus (I wrap in wet paper towels and microwave for a minute or two depending on size); let cool. Chop into bite size pieces. Add all vegetables into a bowl and then olive oil and crumbled feta – mix gently.

By: K2


Spring Orzo Salad

1 bunch of organic asparagus (I like fat ones)
10 oz fresh peas
Mint
2 C whole wheat orzo
1-2 t dried sumac (can use grated lemon peel as an alternative)
Olive oil
Feta cheese

Cook orzo in water per directions; drain and cool. Clean asparagus and snap off any tough ends. Make there is still water on the asparagus and wrap lightly with paper towel. Place on a dish and pop it into the microwave; cook for a minute or so until just done. When cool, cut into smaller pieces. Wash peas; place in a bowl with plastic wrap and cook for 1-2 minutes. Drain peas and let cool. Take around 12 mint leaves and chiffonade them. Place first 5 ingredients in a bowl and mix. Add some olive oil and crumbled feta cheese – stir and serve.

By: K2


Blue Cheese, Grape, and Gem Lettuce Salad

2% fat Greek yogurt
Olive oil
Apple cider vinegar
Dijon mustard
Walnuts
Blue cheese, crumbled
Grapes, cut in half (I used red grapes)
Baby gem lettuce, torn into pieces
Celery,chopped

Whisk oil, apple cider vinegar, yogurt and Dijon in a bowl. Toast walnuts in a dry pan, let cool. Place greens and grapes in bowl and mix with dressing. Serve salad topped  walnuts and blue cheese.

By: Saveur with modifications


Fish and Chips Salad

Baby potatoes
Frozen fish sticks (look for lower sodium/fat)
Lettuce, e.g., spring mix with herbs
0 fat Greek yogurt
Light canola oil mayo
Champagne vinegar
Pickle relish
Capers, chopped

Cook fish sticks according to package. Let cool and cut into smaller pieces. Boil potatoes, cool and slice. Sprinkle with malt vinegar plus a little salt (I use low sodium salt). Wash and spin lettuce. Make tartar sauce with the yogurt, a little light canola oil mayo, champagne vinegar, pickle relish and capers – mix together. To assemble on a plate: lettuce, potatoes, fish sticks and dollop the tartar sauce on top.

By: K2


Radicchio, Fennel, and 
Olive Panzanella

   6 oz. country-style bread, torn into bite-size pieces (about 4 cups)
    1 tablespoon finely grated lemon zest
    ½ cup olive oil, divided
    Kosher salt and freshly ground black pepper
    1 small shallot, finely chopped
    2 tablespoons fresh lemon juice
    2 tablespoons red wine vinegar (did not use)
    1 tablespoon chopped fresh oregano
    1 small head radicchio, torn into bite-size pieces
    1 small fennel bulb, thinly sliced
    1 cup fresh flat-leaf parsley leaves with tender stems
    ½ cup green olives, pitted, halved
    3 oz. aged sheep’s-milk cheese (such as Manchego), shaved
    3 oz. hard salami, thinly sliced (I did not use)

Preheat oven to 400°. Toss bread with lemon zest and ¼ cup oil on a rimmed baking sheet; season with salt and pepper. Bake, tossing occasionally, until crisp on the outside but still chewy in the center, 8–10 minutes. Let cool.Whisk shallot, lemon juice, vinegar, and oregano in a large bowl; season with salt and pepper. Whisk in remaining ¼ cup oil. Add radicchio, fennel, parsley, olives, cheese, salami, and bread to dressing; toss to combine.

From Bon Appetit


Nor'easter Wild Rice Salad

2 to 2.5 C cooked wild rice
1 fennel bulb, diced
2 celery stalks, diced
1/4 C toasted walnuts
3 T dried cranberries
Veggie protein "chick-n" (I use TJ's Chicken Tenders), cooked and sliced into thin strips (you could sub cooked chicken breast or any leftover poultry)
1-2 T olive oil
Optional: a drizzle of  pomegranate  molasses

Place first 5 ingredients in a serving bowl. Add olive oil and toss. Serve in bowls and add just a small drizzle of  pomegranate  molasses if desired.

By K2


Chickpea Tabbouleh Salad with Tuna

2 15.5 ounce cans  chickpeas, rinsed and coarsely chopped (I use non-sodium)
1 large tomato, chopped
1/2 red onion, finely chopped
1 bunch flat-leaf parsley, finely chopped
1/2 bunch mint, finely chopped
Pitted Kalamata olives, chopped
1 lemon, juiced (about 3 tbsp.)
1-2 tablespoons olive oil
2 5 ounce cans chunk-light tuna, drained. I like Crown Prince Yellow Fin Tuna in spring water (I find it at Whole Foods; a bonus is it's low sodium).

In a large bowl, toss the chickpeas, tomato, red onion, parsley, mint, olives, lemon juice and oil; season with salt and pepper. Gently fold in the tuna.

From: Every Day with Rachel Ray