Salad Recipes

SALAD RECIPES

AMAZING APPLE CINNAMON CHICKEN SALAD

By Tana Amen, Author “Eat Health With The Brain Doctor’s Wife”

Ingredients:

  • 2 chicken breasts, boneless skinless (4-6 oz)
  • ¼ teaspoon pepper
  • 1 medium apple, chopped
  • ½ cup raisins
  • 2 tablespoons Vegenaise
  • 1 teaspoon apple cider vinegar
  • ½ teaspoon cinnamon
  • 2 tablespoons pecans, chopped
  • 4 cups of lettuce

Preparation:

Preheat the grill to medium high. Season chicken with salt and pepper. Cook the chicken 7-10 minutes on each side or until the juices run clear. Let it cool. In a medium bowl mix Vegenaise, vinegar and cinnamon. Dice chicken into large chunks. Add chicken, apple and raisins to dressing mixture. Toss gently to coat. Season with salt and pepper if needed. Refrigerate for couple of hours. Serve on a bed of your favorite greens.

Serves 2 (4 oz chicken each)

Nutritional Information:

283 calories, 11g fat, 2g saturated fat, 49mg cholesterol, 107mg sodium, 25g carbohydrates, 4 g fiber, 22g protein

 

APPLE POMEGRANATE SALAD

By Jenny Ross

Ingredients For the Salad:

  • 2 Diced Organic Fuji Apples
  • ½ Cup Pomegranate Arils
  • 1 Head Organic Chard

Ingredients For the dressing:

  • 1 Cup Olive Oil- Extra Virgin Cold Pressed
  • 1/3 Cup Lemon Juice
  • ½ Cup Fresh Basil
  • 4 Tbsp Agave Nectar or Raw Honey
  • 1 Pinch Sea Salt

Preparation:

Begin by blending all dressing ingredients until well combined. Toss in large mixing bowl with all salad ingredients. Be sure to slice the chard thin for best results. Serve slightly chilled. Optional: Add Walnuts for additional nutritional benefit!

 

ASIAN VEGETABLE SALAD

By: Mark Hyman, MD

This recipe was originally published in The UltraMetabolism Cookbook.

The dressing is well balanced with salty, sweet, and sour tastes. This salad is a perfect accompaniment for Soy-Marinated Tofu, or any grilled or roasted meat.

Ingredients:

  • 1/4 pound snow peas (generous 1 cup), stem ends trimmed and strings removed
  • 2 cups shredded Napa or Savoy cabbage
  • 1/3 cup julienne carrot
  • 1/3 cup julienne red bell pepper
  • 1/3 cup julienne cucumber
  • 3 tablespoons minced scallion (about 1 medium scallion)
  • 2 tablespoons minced cilantro
  • 1 tablespoon minced mint
  • 3 tablespoons light sesame oil
  • 1 tablespoon low-sodium wheat-free tamari
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon fresh lime juice
  • 1/4 teaspoon freshly ground black pepper

Preparation:

  1. Bring a large pot of salted water to a boil. Add the snow peas and cook for 30 seconds. Drain and immediately place in a bowl of ice water. Remove the snow peas from the ice water and pat dry.
  2. Mix together the snow peas, cabbage, carrot, red pepper, cucumber, scallion, cilantro, and mint.
  3. Whisk together the sesame oil, tamari, rice wine vinegar, lime juice, and pepper in a small bowl. Pour the dressing over the vegetables and mix thoroughly.

Nutritional Analysis

Per 1-cup serving: 125 Calories, 11 g Fat, 1. 5 g Sat, 0 mg Chol, 2 g Fiber, 1. 9 g Protein, 6. 4 g Carb, 164 mg Sodium

Gluten Free

Dairy Free

Quick

Vegetarian

Egg Free

Serves 4

Serving size: 1 cup

Yield: 4 cups

 

CLEVER KALE SLAW

Ingredients:

  • 3 cups shredded kale or Swiss Chard
  • ½ cup shredded green cabbage
  • ½ cup shredded purple cabbage
  • *option: use 1 Cup prepackaged coleslaw mix instead of cabbage
  • ¼ cup shredded carrot
  • ½ Cup chopped raw cashews
  • ½ Cup Vegannaise
  • 1 Tbsp apple cider vinegar
  • ½ pkt Stevia (optional)
  • ½ tsp allspice
  • 1/8 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1 tsp fresh oregano, finely chopped (or ½ tsp dried)
  • 1 tsp fresh thyme (or ½ tsp dried)
  • 1/3 tsp curry powder
  • ¼ tsp salt
  • ¼ tsp pepper
  • ¼ cup raw sunflower seeds
  • ½ Cup dried cranberries

Preparation:

  1. Combine kale, cabbage, carrot, and nuts
  2. In a small mixing bowl, combine Vegannaise, vinegar, stevia, spices, oregano and thyme. Whisk until mixture is blended well.
  3. Toss with salad mix.
  4. Allow salad to refrigerate for 30 minutes prior to serving if possible so flavors can “marry”.

This salad actually tastes better the following day after the flavors marry and the kale has a chance to absorb some of the dressing.

*Option: Try combining above ingredients for dressing, from vinegar down in a blender or food processor with ¼ cup sesame oil and ½ Cup raw peanuts or almonds (I’m not a big fan of peanuts, but they give great flavor to the dressing). Puree and pour over salad blend. Toss well.

Top with sunflower seeds and dried cranberries.

8 Servings

Recipe from “Change Your Brain, Change Your Body” Cookbook, by Dr. Daniel Amen

 

GREEK SALAD WITH CHICKEN

By Liliana Partida

Ingredients:

  • Tomatoes, cucumber, red onion
  • 1 oz. feta cheese
  • Mixed Greens, baby greens, or romaine
  • 1 cup of diced chicken
  • 1 Tbsp. Essential Salad Dressing or Lemon Salad Dressing

 

GRILLED CAESAR SALAD, DRESSING AND CROUTONS

From the book “Man Can Cook” By Robert Sturm

GRILLED CAESAR SALAD

Ingredients:

  • 1 Head Romaine Lettuce, trimmed, cut in half lengthwise
  • ¼ Cup Caesar Dressing
  • ¼ Cup Croutons
  • ¼ Cup Parmesan Cheese, shredded (parmigiano reggiano preferred)
  • 1 TB. Capers, drained
  • 1 TB. Chives, chopped
  • ½ Lemon (optional)
  • ½ tsp. Red Pepper Flakes

Preparation:

Preheat Grill till “HOT.” Brush grill and clean as you would for a steak. Brush grill with oil. Place romaine on grill. Firmly press down lettuce and grill for 1 – 2 minutes until the lettuce slightly wilts. It will have nice grill marks on it. Place lettuce on plate and top with dressing, croutons, cheese, capers and chive. For a zestier salad, squeeze lemon juice on lettuce and/or sprinkle with red pepper flakes. Serves 2

CAESAR DRESSING

Ingredients:

  • 1 TB. Anchovies (paste is good to)
  • 1 TB. Garlic, chopped
  • 1 each Egg, coddled
  • 1 tsp. Grey Poupon Mustard
  • ½ tsp. Worcestershire Sauce*
  • ¼ tsp. Tabasco Sauce
  • 1 each Lemon, juice, fresh
  • 1 Cup Olive Oil
  • ¼ Cup Kraft Parmesan Cheese (parmigiano reggiano preferred)

Preparation:

In a large bowl, crush anchovy and garlic together to make a paste. Add mustard, Worcestershire and Tabasco. Mix well. Add egg. Mix well. Add oil slowly while stirring constantly with a whip. This will make a thick dressing. Add Parmesan cheese. Stir well.

* Worcestershire Sauce typically contains high fructose corn syrup and molasses, which are both forms of sugar. To avoid sugar, try this alternative recipe (thanks to Tina Pretsch at Saddleback Church):

  • 1 TB. Anchovies (paste is good to)
  • 1 TB. Garlic, chopped
  • 1 each Egg, coddled
  • 1 tsp. Grey Poupon Mustard
  • ½ tsp. Worcestershire Sauce*
  • ¼ tsp. Tabasco Sauce
  • 1 each Lemon, juice, fresh
  • 1 Cup Olive Oil
  • ¼ Cup Kraft Parmesan Cheese (parmigiano reggiano preferred)

ORGANIC WHOLE WHEAT CROUTONS

Ingredients:

  • 6 Cups ½ Cubes of Organic Whole Wheat Bread (Use brown rice bread or ezekiel bread for those who want to avoid gluten)
  • 1/3 Cup Olive Oil
  • ¼ Cup Grated Parmesan Cheese, Kraft (parmigiano reggiano preferred)
  • 1TB. Italian Seasoning
  • 2 tsp. Granulated Garlic
  • 2 tsp. Granulated Onion

Preparation:

Preheat oven to 400F. Toss all ingredients together well. Lay out on a sheet pan lined with parchment paper. Bake for 15 minutes or until golden brown and somewhat crispy. Stir and turn over croutons every 5 minutes. Let cool. Store in an airtight container.

 

GRILLED GREEK VEGETABLE SALAD

From the book “Man Can Cook” By Robert Sturm

Ingredients:

  • 1 Zucchini, cut in half lengthwise
  • 1 Yellow Neck Squash, cut in half lengthwise
  • 1 Japanese Eggplant, cut into 1” coins (circles)
  • 1 Sweet Onion, peeled, cut in quarters
  • 8 Mini Sweet Peppers
  • 12 Tomatoes, small, cut in half (grape, cherry, heirloom)
  • ¼ Cup Vegetable Oil
  • 12 Basil Leaves, fresh, chopped or julienne
  • 2 TB. Oregano Leaves, fresh
  • ¾ Cup Italian Dressing or Creamy Italian
  • 1 Cup Olives, pitted (Calamata, Black, Green optional)
  • Feta Cheese (Daniel Plan alternatives: Hard tofu or Tofu feta)

Preparation:

Rub zucchini, yellow squash and Japanese eggplant with vegetable oil. Place all vegetables on the grill. Cook vegetables like a steak, cook until tender but not to soft. Let cool. Cut all vegetables into 1″ pieces or just big bite size chunks. Toss vegetables in a bowl with dressing, basil and oregano. Chill 1 hour. Place in a bowl and sprinkle generously with feta cheese (optional). Enjoy.

Italian Dressing

Ingredients:

  • 1-Cup Vinegar
  • ¾ Cup Water
  • ½ Cup Organic or Raw Sugar
  • ¼ Cup Parmesan Cheese
  • 2 TB. Parsley Flakes, Dry
  • 2 TB. Minced Garlic, dehydrated
  • 1 TB. Basil Leaves, dry
  • 1 TB. Oregano Leaves, dry
  • 2 tsp. Lemon juice, fresh (about ½ lemon)
  • 2 tsp. Hawaiian Sea Salt
  • 1 tsp. Crushed Red Chili Flakes

Preparation:

Place all ingredients in a bottle and seal tightly. Shake the heck out of the bottle until mixed well. Keeps for 6 months, refrigerated. Use as desired.

 

“JUNK” SALAD

From the book “Man Can Cook” By Robert Sturm

Ingredients:

  • 4 Cups Romaine Lettuce, chopped
  • ½ Cup Brown Rice Rotini Pasta, cooked
  • ½ Cup Croutons (optional)
  • ½ Cup Celery, sliced
  • ¼ Cup Red Onion, slivered
  • ¼ Cup, Carrots, julienne
  • ¼ Cup Calamata Olives, pitted
  • 1 each Apple, sliced thin
  • ¼ Cup Macadamia Nuts, crushed
  • 1 each Sweet Pepper, sliced into rings
  • 1 each Tomato, cut into 6 wedges
  • ½ Cup PLP Dressing – see recipe below (or your favorite salad dressing)

Preparation:

In a large bowl, combine lettuce, pasta, celery, red onion, carrot, pepper and apple together well. Place in a salad bowl and top with croutons, olives and nuts. Arrange tomatoes around salad. Serves 2

 

PLP DRESSING

(Parmesan, Lemon, Peppercorn)

Ingredients:

  • 1 Cup Best Foods* Mayonnaise (Or Vegannaise)
  • ¾ Cup Ken’s Steakhouse “Lite” Italian Dressing*
  • ¼ Cup Grey Poupon Dijon Mustard*
  • ¼ Cup Lemon Juice, fresh squeezed
  • 1 TB. Black Pepper, fresh ground
  • 2 TB. Parmesan Cheese, grated

Preparation:

In a large bowl, combine all ingredients together well. Refrigerate 1 hour before using.

*Preferred brands of Robert Sturm.

 

KAMILA’S POMEGRANATE WALNUT SALAD

Ingredients:

  • 10 ounces of mixed greens and spinach.
  • Adding red radicchio and endive to garnish the plate is a nice touch
  • 1 C pomegranate seeds
  • ½ C chopped Walnuts
  • 1 pkg cherry tomatoes
  • 1 diced avocado

Optional: to make this a “meal” try adding brown rice, faro, or quinoa. For non- vegetarians, try adding lean chicken breast or turkey.

Preparation:

  1. Rinse and cut greens and put into salad bowl.
  2. Add pomegranate seeds, tomatoes, walnuts and dressing and toss.
  3. Add avocados to top of salad, last.
  4. Optional: Add quinoa, brown rice or faro for more substance or to make the salad a “meal”.
  5. Option 2: Add lean chicken breast.

Serves 4

Pomegranate Vinaigrette Dressing:

  • 3 Tablespoons of Pomegranate Juice
  • 2 Tablespoons of Red Wine Vinegar
  • 1 Small minced Shallot
  • 2 teaspoons honey
  • 2 Tablespoons Olive Oil
  • Salt and Pepper

Preparation:

  1. In a small mixing bowl, whisk all ingredients together until thoroughly blended. Refrigerate until ready for use.

Variation:

  • 1 Tablespoon Pomegranate Molasses
  • 2 Tablespoon Red wine Vinegar
  • 2 Tablespoons Olive Oil
  • Salt and Pepper to taste

Serving size 1 Tbsp

Recipe from “Change Your Brain, Change Your Body” Cookbook, by Dr. Daniel Amen

 

MARINATED TOFU WITH ASIAN VEGETABLE SALAD

By: Mark Hyman, MD

This recipe was originally published in The UltraMetabolism Cookbook.

Tofu infused with a mélange of Asian flavors and ingredients. Serve with Asian Vegetable Salad for an attractive presentation. Allow time to press and drain the tofu before cooking.

Ingredients:

  • 1 (14-ounce) package extra-firm tofu
  • 2 tablespoons low-sodium wheat-free tamari
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon dark sesame oil
  • 1/2 teaspoon Thai Kitchen Red Chili Paste
  • 2 tablespoons light sesame oil
  • 1 recipe Asian Vegetable Salad (page 82)

Preparation:

  1. Cut the tofu into 2 equal pieces. Slice each piece in half, horizontally, making a total of 4 slices. To press and drain the tofu, place the slices in a single layer, on a shallow dish or tray, with paper towels underneath and on top of the tofu. Place another dish or tray on top of the tofu and weight it down with several cans of food or a heavy skillet. Refrigerate for at least 30 minutes.
  2. Meanwhile, combine the tamari, rice wine vinegar, dark sesame oil, and red chili paste in a small bowl.
  3. After the tofu has drained, discard the excess liquid and pat the tofu dry with a paper towel. Place the tofu in a shallow dish and pour the soy sauce marinade over it. Refrigerate for at least 30 minutes. Marinating longer will give the tofu a more intense flavor.
  4. Heat the light sesame oil over medium-high heat in a skillet large enough to hold the tofu in a single layer. Cook the tofu for about 3 minutes on each side, until brown and beginning to crisp. Remove to a plate when finished cooking.
  5. Serve with Asian Vegetable Salad.

Nutritional Analysis

Per 1 piece tofu and 1 cup salad: 292 Calories, 25 g Fat, 3. 6 g Sat, 0 mg Chol, 2 g Fiber, 9 g Protein, 11 g Carb, 560 mg Sodium

Gluten Free

Dairy Free

Vegetarian

Egg Free

Serves 4

Serving size: 1 slice tofu plus 1 cup salad

Yield: 4 slices tofu plus 4 cups salad

Prep time: 10 minutes plus

1 hour or more to press, drain, and marinate

Cook time: 6 minutes

 

MINT-SCENTED SALAD WITH LIME-RICE WINE VINAIGRETTE

Easy to prepare, this refreshing salad is especially good with Scallops poached in Thai Coconut Curry Broth (page 106).

Ingredients:

  • 8 cups Boston lettuce, washed and cut into bite-size pieces
  • 4 scallions, thinly sliced on the diagonal
  • 1/2 hothouse cucumber, unpeeled and thinly sliced
  • 1 teaspoon chopped mint
  • 1 recipe Lime–Rice Wine Vinaigrette (page 175)

Preparation:

  1. Mix the lettuce, scallions, cucumber, and mint. Toss with the Lime–Rice Wine Vinaigrette.

Nutritional Analysis

Per 2-cup serving: 159 Calories, 14 g Fat, 2. 0 g Sat, 0 mg Chol, 2 g Fiber, 2 g Protein, 7 g Carb, 511 mg Sodium

Recipe from “UltraMetabolism Cookbook”, by Dr. Mark Hyman

 

SUMMER BERRY SALAD

Summer Berry SaladBy Jenny Ross, Chef, Owner, 118 Degrees

Fresh blackberries, fresh strawberries, organic mixed greens, and a decadent dressing make this salad a sweet surprise and a customer favorite at my restaurant 118 Degree. Berries are at their peak in the summer months and can be enjoyed right off the vine.

SALAD

Ingredients:

  • 8 Cups Fresh Organic Salad Mix
  • 1 Pint Organic Blackberries
  • 2 Cups Fresh Organic Strawberries
  • 1 Ripe Reed Avocado

SUMMER BERRY SALAD DRESSING

Ingredients:

  • ¼ Cup Organic Strawberries
  • ¼ Cup Lemon Juice
  • ¼ Cup Olive Oil
  • ½ Cup Young Thai Coconut Water
  • 2 Tbsp Agave Nectar
  • 1 Tsp Himalayan Salt

Preparation:

Blend all ingredients in a high-powered blender, and chill until ready for use. Lasts up to 7 days in the refrigerator.

 

SEARED AHI WITH CUCUMBER SALAD

By Tana Amen, Author “Eat Healthy With The Brain Doctor’s Wife”

Ingredients:

  • 2 wild ahi tuna steaks (4-6 oz each)
  • 2 teaspoons coconut oil
  • 1 lime, juiced
  • 2 garlic cloves, minced
  • 2 teaspoons fresh ginger, grated
  • 1 teaspoon honey
  • 4 Parisian cucumbers, thinly sliced
  • ½ avocado, diced
  • 1 tablespoon olive oil
  • 2teaspoons dill, chopped
  • 1 shallot, finely chopped
  • 1 teaspoon fresh lemon
  • Salt and pepper to taste
  • 3cups of mixed greens

Preparation for Cucumber Salad

In a medium bowl combine cucumber, avocado, olive oil, dill, shallot, lemon juice and season with salt and pepper. Cover and refrigerate for 30 minutes.

Preparation for Tuna

In a medium bowl mix lime juice, garlic, ginger and honey. Season the tuna with salt and pepper. Place the fish in the lime marinade, cover and refrigerate for 15 to 30 minutes. Heat the coconut oil in non stick skillet over medium heat. Sear tuna for 1-2 minutes on each side (depending on how rare you prefer). Remove from pan and slice into ¼ inch thick slices. Dish cucumber salad on plates with tuna. Serves 2

Nutritional Information:

361 calories, 60mg sodium, 6g fat, 20g carbohydrates, 13g saturated fat, 7g fiber, 50mg cholesterol, 31g protein

 

TACO SALAD/ZESTY LEMON OR CILANTRO DRESSING

By Liliana Partida

Ingredients:

  • 1 pound of ground turkey
  • 1 cup of onions chopped
  • 1 jalapeño pepper to taste
  • 1 heaping tbs of tomato paste
  • ½-1 teaspoon of each chili powder, cumin, paprika, salt
  • 1 teaspoon of Worcestershire sauce

Preparation:

Place the turkey in a skillet with just enough oil to coat the pan. Sauté the onions till opaque. Add the turkey breaking it up into small pieces with a spatula. Add the spices and tomato paste + add 1/3 cup of water. Continue to simmer for about 20 minutes. You can also add beans to make this a chile bean style salad or wrap.

Pile on top of a romaine lettuce to make a salad or make tacos using your favorite tortilla. Load with fresh avocado and salsa.

 

STUFFED YAMS

By Jenny Ross

Ingredients For the sauce:

  • 1 cup raw tahini
  • 1 clove garlic
  • 1 tsp sea salt
  • 1 tbsp chili powder
  • 1 tsp dark raw honey (or Stevia to taste)
  • ½ tsp cinnamon
  • 1 cup carrot juice or 2 roma tomato

Ingredients For the Dish:

  • 2 4-6 inch yams
  • 1 cup broccoli
  • 1 cup diced green beans

Preparation:

Begin by blending the sauce ingredients in a basic blender. Steam or bake yams and steam other vegetables until tender. Slice yams lengthwise, and mash flesh briefly to a course texture. Then fill each half with ½ cup vegetables on top. Drizzle with sauce. Enjoy! Makes 4 side dish portions.

 

TANGERINE AND PEAR HOLIDAY SALAD

By Jenny Ross

Ingredients For the dressing:

  • 2 Satsuma Tangerines (juiced & strained)
  • ½ cup Extra Virgin Olive Oil
  • 1 tablespoon Stone-ground Mustard
  • 1 tablespoon Agave Nectar (or Stevia to taste)
  • 1 dash Sea Salt

Whisk together, can be refrigerated for 5 days

Ingredients For the Salad:

  • 2 medium large size Pears
  • 4 medium Satsuma Tangerines
  • 6 cups Winter Greens (Spinach, Red Chard or Heirloom Romaine)
  • 2 ounces Walnut pieces
  • 2 tablespoon Agave Nectar (or Stevia to taste)
  • 1 teaspoon Cinnamon

Preparation:

Slicing one of the pears from top to bottom, create 8⅛ inch thin slices. Then slice the remaining pear into matchstick-sized pieces with skin on. Place both pear slices and sticks in a large mixing bowl with the agave and cinnamon. Toss together until fruit is coated thoroughly and set aside. Peel the Satsuma mandarins; separate the segments, removing the white netting. Remove the large slices of pear and set aside. Add the mandarin segments to the pear stick mixture, tossing to coat thoroughly. Clean the greens, remove large stems, slice lengthwise into ½ -inch ribbon-like pieces. In a large mixing bowl lightly coat the greens and walnuts with the salad dressing.

Plating:

Place ⅔ Cup of the greens mixture in the center of the plate. Top with one thin slice of pear laying it horizontally on top of the greens. Top the pear sticks and Satsuma mixture. Repeat layering one more time. Garnish over the top with additional dressing and serve immediately.

Serves 4

 

VEGETARIAN SALADS

By Liliana Partida

Adding Protein makes salads easy and satisfying with goat cheese, goat feta, or fresh buffalo mozzarella. Adding ½-1 cup garbanzos, white beans, black beans or any other bean, will increase the protein of a vegetarian salad. You can also add 2 Tbsp. pumpkin, sunflower seeds, or hemp seeds. Adding avocado is also a nice addition. The crunchier the salad using raw vegetables, the more satiated you will feel.

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