Salads with veggies and fruit
Salads are made with fruit, veggies, chicken, cheese, spices, pasta and the list is endless. It seems like you can make salads these days with just about anything. Salads are offered with tropical , Greek, Asian, Caribbean, Thai or any culture you can name. Years ago salads consisted of lettuce and veggies. Then the food world added fruit and the rest is history. I’m not a fan of just plain iceberg lettuce with dressing poured on the top, I think it’s boring. I like adding all sorts of veggies with small amounts of lettuce, but I stick to the dark green leafy lettuce. Salads can be served as a main dish, side dish, appetizer or dessert. Dessert salads usually contain Jello, fruit and maybe whipped cream. Salads are usually a healthy choice if you leave out croutons, fatty cheese and high fat salad dressing. You also have potato salad, macaroni salad and pasta salad. Most salads are served cold with a few exceptions like German Potato Salad and some pasta salads. One of my favorite brands of salad dressing is Walden Farms which you can find in the product section of a grocery store or online. Walden farms offers 20 calorie free dressings. Their dressings have no calories, fat, carbs, gluten or sugars of any! They are made with delicious ingredients and natural flavors such as organic soy sauce, ginger, mild Chipotle, lemon juice, cracked black pepper & white pepper, crushed garlic, minced onion, natural blue cheese, sour cream, Dijon mustard, Worcestershire Sauce, dozens of freshly ground herbs and spices. They are a good choice for your dressing. I have also made my own dressing from organic cidar vinegar, Bragg Liquid Aminos (All purpose seasoning from Soy Protein) and dijon mustard. Some add yogurt to this but I have gone dairy free so I leave the yogurt out. Below is a list of salads that I have made or tried and found to be different than the regular plain salad that gets boring. They are easy recipes to follow and can be changed up for your own taste. All the salads are gluten free. My house has gone gluten free since my husband was diagnosed with celiac disease, a gluten allergy.
Yogurt Fruit Salad
1 container Yoplait Thick & Creamy Key Lime Pie Yogurt
2 T. orange juice
2 c. pineapple chunks
1 c. strawberry halves
1 c. grapes
1 c. blueberries
2 c. cubed cantaloupe
1 4 c. flaked or shredded coconut
Mix yogurt and OJ – set aside
In 2 1/2 qt. clear glass bowl layer fruit in order listed. Pour yogurt mix over fruit. Sprinkle with coconut. Serve immediately.
Stir Fried Thai Chicken Salad
Sweet n Sour dressing
1/4 c. vegetable oil
2 T. white vinegar
1/8 t. crushed red pepper flakes
2 t. vegetable oil
1 pound cut up boneless chicken breast
1 medium zucchini (Cut veggies into julienne strips)
1 c. shredded carrots
1/2-1 c. onions
1/4 t. crushed red pepper flakes
4 c. chopped bok choy
2 T. chopped fresh cilantro
1/4 c. dry-roasted peanuts
Mix dressing ingredients.
In a skillet or wok heat oil over med-high heat. Add chicken, cook and stir about 5 min. or until no longer pink.
Add zucchini, carrots, onions and pepper flakes, cook and stir about 4 min or until veggies are crisp-tender. Stir in dressing and cook 1 minute. Serve over bok choy. Top with peanuts and cilantro.
Chicken Salad With Plum Sauce
1/2 c. Chinese plum sauce
1/4 c. water
3 T. rice vinegar or cider vinegar
1 t. cornstarch
1/2 t. ground mustard
3/4 lb. boneless chicken breast cut into 1/4″ slices
1 c. shredded carrots
3 medium onions
1 bag about 10 oz. salad mix
Mix plum sauce, water, vinegar, cornstarch and mustard – set aside.
Spray skillet or wok with cooking spray. Heat over med-high heat. Add chicken & stir fry about 2 min. or until no longer pink. Add carrots and onions and cook about 1 min.
Stir in plum sauce mixture. Heat to boiling stirring constantly. Boil 1 min. Remove and refrigerate about 30 min. or until cool. Serve over salad mix.
Cranberry, Pecan, Chicken Salad (This is one of my favorites)
Lettuce ( I use Sweet Baby Lettuce from Giant Eagle that is already cut up in bags)
Pecans – Caramelized or Plain. (I use Plain To Save The Calories)
Added Veggies – Peppers, Onions, Celery, Cucumber, Grape Tomatoes.
Mandarin Oranges – Drain The Liquid
Chicken (I Use Chicken Already Cut Up Fresh or Frozen)
Balsamic Vinaigrette Salad Dressing
(I use Walden Farms 0 Calories 0 Fat 0 Sugar per 2 Tbsp and it’s Gluten Free)
Mix all ingredients together, top with cheese and salad dressing – Easy – Easy – Easy! If you are taking this recipe to a party or get together, make everything a head of time and add the salad dressing and mandarin oranges right before serving it. This salad has so many different textures and it looks pretty with all the different color fruits and veggies. Feel free to add or omit any ingredients to make it your own. If you local grocery store doesn’t carry Walden Farms Salad Dressing, you can order online.
Caribbean Layered Chicken Salad
1 container (6 oz) Yoplait® piña colada yogurt
1 1/2 - 2 tablespoons lime juice
1 t. Caribbean jerk seasoning (dry)
3 c. shredded romaine lettuce
2 c. cubed cooked chicken
1 c.shredded Monterrey Jack cheese (4 oz)
1 1/2 c. diced mango
1/2 c. chopped tomatoes
1 c. shredded Cheddar cheese (4 oz)
1/2 c.thinly sliced onions (8 medium)
1/2 c. cashews (optional, added calories)
Mix dressing ingredients until well blended
In 3- or 4-quart clear glass serving bowl, layer salad ingredients in order listed, except cashews. Spoon dressing evenly over salad; sprinkle cashews over top.
Layer in a bowl above, or mix together, below
Broccoli Squash Salad
7 c.Frozen broccoli cuts
2 c. cubed (1/2 inch) peeled butternut squash
1/2 c. orange juice
1//4 c.butter or margarine, melted (I left this out)
1/2 c. sweetened dried cranberries
1/2 c. finely chopped pecans, toasted (I don’t toast mine)
Cook broccoli as directed on bag; set aside
Meanwhile, in 12-inch skillet, cook squash in orange juice over medium-low heat 8 to 10 minutes, stirring frequently, until tender but firm.
Stir in butter, broccoli, cranberries, pecans and toss to coat. Serve immediately.
3 tablespoons lemon juice
1 tablespoon chopped fresh or 1 teaspoon dried oregano leaves
1/2 teaspoon Dijon mustard
1/4 teaspoon pepper
1 clove garlic, finely chopped
1 bag (10 oz) ready-to-eat romaine lettuce
3/4 cup chopped cucumber
1/2 cup onion
1 1/2 cup chopped tomato
1/4 cup reduced-fat feta cheese
In a bowl, beat all dressing ingredients
In another bowl, toss all salad ingredients except cheese. Stir in dressing until salad is well coated. Sprinkle with cheese.
Vegetable and Quinoa Salad
1 c. uncooked quinoa
2 T. lemon juice
2 T. Olive oil
1 can 15.25 oz. corn
1 can 14.5 oz. diced tomatoes or fresh
1 c. red peppers
1/2 c. Fat free feta cheese
Cook quinoa according to directions, cool completely.
Mix in a non metal bowl lemon juice, oil and basil, mix well,set aside.
In a large bowl toss quinoa, corn, tomatoes and pepper.
Pour dressing over mixture and refrigerate 1-2 hours or more. Sprinkle cheese with cheese before serving.