May Day Salad

Lettuce, good leafy kind (e.g., oakleaf) – cleaned; tear into salad size pieces
Shredded carrot
Tarragon, chopped – about ¼ C
Fresh peas, cook with a little water in microwave
Cabbot 50% light cheddar, cut into very small cubes
Olive oil

Add all veggies in a bowl. Add some olive oil to taste. Add cheese and toss. Good with toasted multigrain bread (I cook slices in the oven with a little olive oil sprayed on top).

By: K2


Broccoli, Grape and Blue Cheese Salad

A head of broccoli, chopped (or a bag or prewashed, chopped)
Red grapes, slice, about 1.5 C
Blue cheese, a crumbly kind (crumbled)
4-5 pieces of bacon, cooked
Handful of slivered almonds
Olive oil
Dijon mustard
Cider vinegar
Agave syrup

Mix first 5 ingredients in a serving bowl. To make dressing: Pour 2-3 T olive oil into a small bowl. Add some vinegar, about 1 T. Add 1 t mustard and a dash of agave syrup. Mix well. Taste and adjust to your preferences. Pour onto salad and mix.

By: K2


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