EAT THIS! Spring Salads

Posted on April 1, 2012 by

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Nothing celebrates the season like a crunchy, colorful menu full of local fresh produce.  Many of these fresh salads will do double duty as main dishes!

Chicken Bok Choy Salad                   

Great as a main dish.

Ingredients:

6 cups raw bok choy

1 cup carrots, grated

1 lb raw chicken breast

.5 tsp coconut aminos or low sodium tamari

1 clove garlic

1 TBS raw honey

1 cup red bell pepper, chopped

.5 cup scallions, chopped

1 TBS sesame oil

.25cup brown rice vinegar

red pepper flakes to taste

Instructions:

Poach the chicken breasts in water, simmering about 15 minutes until cooked. Cool, and dice in 1″ cube. Set aside. Toss together shredded cabbage and carrot, sliced scallions, and red pepper (sliced or chopped). In a small bowl, combine rice vinegar, coconut amino or tamari, minced garlic, and dried red pepper flakes. Whisk in honey and sesame oil. Toss the salad with the dressing.

Cuke Mint Salad w/Rice Wine Viniagrette

Light and refreshing

Ingredients:

.5 cucumber, chopped

9 cups boston or butter lettuce, chopped

1 TBS fresh lime juice

1.5 tsp fresh mint, chopped

3 TBS extra virgin olive oil

.25 tsp ground black pepper

1 TBS rice vinegar

.33 cup scallions, chopped

Instructions:

Mix lettuce, mint, scallions, and cucumber. Whisk lime juice, vinegar, and pepper while slowly adding olive oil until slightly thickened. Toss salad with dressing.

Rebellious Orange Salad

This is unusual and quite dramatic. Serve alongside roasted chicken with baked sweet potatoes for a complete memorable meal.

Ingredients:

1 TBS extra virgin olive oil         

4  sundried olives

4 oranges

.125 tsp ground black pepper

2 whole rosemary stems

8 cups raw spinach

4 TBS white wine vinegar

Instructions:

Spread the (clean) spinach out on a platter. Peel the oranges and slice them (about 1/4 inch thick). Lay on top of the spinach. Cut the (pitted) olives in half and distribute them on top of the oranges. Take the rosemary leaves from the 2 stems and chop them finely. Sprinkle over the oranges. Mix the olive oil and white wine vinegar and drizzle over all. Then finish with a dash of fresh ground black pepper.

Spinach Salad with Raspberry Dijon Vinaigrette

Delightful and easy. The dressing is good to have on hand for all kinds of salads, so making a big batch of that is helpful. Serves 2 huge salad eaters. Add some sliced (cooked) chicken on top for a complete meal.

Ingredients:

3 TBS apple cider vinegar

1 apple, diced

1 TBS 100% fruit raspberry fruit spread

1 clove garlic

1 TBS dijon mustard

2 TBS raw walnuts

2 tsp extra virgin olive oil

.5 cup red onion, sliced

2 TBS raisins

6 oz raw spinach

Instructions:

Put the mustard, olive oil, preserves, vinegar and whole garlic clove into the blender. Add 1 TBS of water and process until creamy. Set aside. Tear the spinach leaves into manageable pieces.  Toss everything together and serve.

Greek Salad

Fresh and delightful. Good with grilled chicken on top.

Ingredients:

¼  cucumber

3 TBS fresh lemon juice

.33 head romaine lettuce

1 TBS extra virgin olive oil

3 Kalamata Olives

.125 onions

.25 cup red bell pepper, chopped

1 roma tomato

Instructions:

Tear up the romaine into bite-sized pieces (should have about 2-3 cups). Seed the tomato and cut into chunks. Seed and cube the cucumber, and slice the onion (red is best) real thin. Slice the olives. Toss it all together, and drizzle with the olive oil and lemon juice. Spray it with a little Bragg’s Amino Acids, if you like. Toss again.

Jicama Salad

Very satisfying and tasty. Can be made spicy with the addition of a finely diced fresh jalapeno pepper.  This is perfect with shrimp or salmon.

Ingredients:

.5 cup cilantro, chopped

2 cups raw jicama

.25 cup fresh lime juice

1 cup fresh mango

2 TBS extra virgin olive oil

1 cup red bell pepper

Instructions:

Dice the jicama, mango, and red bell pepper about 1/3 inch size.  Toss them in a bowl with the cilantro, lime juice, and olive oil. Best after it marinates a couple hours.

Kale Fusion Salad

A great way to enjoy nutrient dense kale.

Ingredients:

1 TBS raw honey

2 TBS apple cider vinegar

.5 cup carrots, grated

1 garlic clove

.5 cup green onions

2 TBS  jalapeno, sliced

5 cups kale, chopped

.33 cup fresh lemon juice

.25 cup extra virgin olive oil

1 cup red bell pepper, chopped

.33 cup raw sesame seeds

2 TBS low sodium tamari or coconut aminos

.25 cup fresh herbs, minced

dash of cayenne

ground black pepper to taste

Instructions:

De-stem Kale and place in large mixing bowl with olive oil and lemon juice. Allow to sit for 20 minutes or longer, up to overnight to allow kale to soften. Mince the garlic and add. Add remaining ingredients and mix well.

Posted in: Eat This!