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ISBN: Print 978-1-64739-277-2 | eBook 978-1-64739-278-9

R0

For Elijah, Sofia, and Samantha: You are my inspiration to become the best woman that God made me to be.

To my parents and siblings: Thank you for always making sure that I am following the path God has set in front of me. I couldn’t be the woman and mother I am without your never-ending support.

Introduction

Salads have come a long way from the iceberg lettuce side salad topped with a couple slices of cucumber and tomato. Today, with the assortment of greens, inspiration from international cuisines, and wide variety of commonly available herbs and spices, salads have emerged as an exciting and delicious part of the American dining table.

Behind the Salad Evolution

What’s the big deal with salads? Why are there more and more fast casual restaurant concepts built around salads? Over the decades, people have started to seek out healthier fast food, giving way to the popularity of the fast casual restaurant, which serves healthier options. Many people are looking for quick meals that are healthy and fresh instead of fast food meals, which are mostly unhealthy, fatty, and full of bad carbs.

On average, the cost of a salad from fast casual chains like sweetgreen, Just Salad, fresh&co, and Chopt is around $13, which is more than the average price of a burger value meal. In 1970, Americans spent just 26 percent of their food budget on eating out, but by 2010, that number had risen to 41 percent. People are cooking at home less often, are spending more money at restaurants, and are willing to pay a premium for healthier fast food choices like salads.

Making Salads Simple

There’s no need to shell out big bucks on premade salads or those from fast casual restaurants. In this cookbook, we will explore all the fun, creative, and—perhaps most important—quick ways to create salads at home. It’s never been easier to make a great salad with the grand variety of ingredients available in today’s grocery stores, and by relying on an assortment of ready-made, canned, and frozen staples, you can create delicious salad masterpieces in just minutes.

Making use of the many types of premade salad mixes, prechopped vegetables, and slaw mixes available at most grocery stores, we can quickly build the base for many of the salad recipes in this cookbook. These packaged greens and veggies are already washed and ready to go, making it even easier to get a meal on the table quickly!

The recipes in this cookbook stay true to the Momma Cuisine way of cooking great everyday meals made with simple ingredients and basic cooking techniques. This cookbook offers an array of recipes from leafy salads to those with seafood or meat, to slaws, grain- and bean-based salads, pasta and bread salads, and tofu and tempeh salads. We will dive into different ingredient combinations and get creative while keeping it super simple with the help of some pantry staples.

Nectarine Spinach Salad

Chapter One

Preparing Your Salad Kitchen

Salads have long been the afterthought of a meal. Too often, we end up eating uninspiring salads, just a few sad vegetables drenched in dressing.

You can create salads with loads of pizzazz and variety. We’re going to set up your salad kitchen to include all the basic tools, equipment, ingredients, and staples to make sure you’re creating great everyday salads all year round.

Kitchen Tools and Equipment

Getting in the kitchen with the proper equipment will help you create meals effortlessly and confidently. The equipment needed for these recipes is minimal, and there are many affordable options on the market no matter your budget. These basic tools are used often in the kitchen and are well worth the investment.

•

Whisk: This is your go-to tool to create salad dressings like a pro. Choose a sturdy whisk that can withstand whisking creamy dressings that carry weight, like mayonnaise.

•

Chef’s knife: This is the everyday knife used to chop, slice, mince, and julienne vegetables and slice meats. A sharp knife will smoothly and effortlessly slice through vegetables without much pressure; a dull knife can slip and cut you. Remember to always sharpen your knives.

•

Mandoline: This tool is perfect for slicing vegetables thinly.

•

Cutting board: It’s a good idea to have multiple cutting boards for vegetables, meats, fish, and nuts to prevent cross-contamination. This is especially important if someone in your family has food allergies.

•

Assorted mixing bowls: Having an array of mixing bowls is helpful for meal prep, marinating meats, whisking salad dressings, and tossing greens and vegetables in sauces. You can never have enough mixing bowls!

•

Colander: This is perfect for draining canned vegetables and washing vegetables.

•

NutriBullet or similar: This is a great alternative to a food processor when you have smaller batches or if you don’t have a lot of kitchen storage.

Pantry Staples

The key to building your favorite salads at home is having the basics in your pantry. These basics will help you build salads without having to go to the market for random items. The following are some simple ingredients to always have on hand to whip up quick salads.

Pantry

•

Balsamic vinegar: This is a dark, concentrated vinegar used in dressings and vinaigrettes.

•

Barbecue sauce: This American condiment can be used as a sauce or in salad dressings.

•

Croutons: This basic salad topping is used in many bread salads in this cookbook.

•

Dijon mustard: This is a key emulsifying ingredient in vinaigrettes.

•

Extra-virgin olive oil: This is the most flavorful of olive oils and is used in many dressings and vinaigrettes in this cookbook. Extra-virgin olive oil is the base of vinaigrettes. It’s important to have high-quality olive oil because it isn’t cooked; the flavors will be nice and pronounced in the dressing. Add some vinegar and spices and you have a great dressing.

•

Grains: Grains add protein, carbs, and texture to salads.

•

Honey: This acts as a sweetener for dressings and vinaigrettes.

•

Mayonnaise: This is the base of many creamy dressings.

•

Red wine vinegar: This vinegar is used in an array of salad dressings and vinaigrettes.

•

Short pasta: These are the best pastas to use for salads.

•

Soy sauce: For Asian-inspired sauces and dressings, soy sauce is a must, but it can also be used in a variety of meals. A bottle of soy sauce can last a long time; a little goes a long way.

•

Sunflower seeds: These seeds are a great way to add crunch to salads.

•

Walnuts: Walnuts are a great nutrient-dense salad topper.

Canned Goods

•

Chickpeas: Chickpeas are a hearty addition to a salad and can be served whole or can be pureed with other ingredients into hummus.

•

Corn: This pantry staple can help create salads in minutes with no shucking required.

•

Salmon: Canned salmon is an inexpensive way to get omega-3 fatty acids and all the other nutritional benefits from the flavorful, fatty fish.

Herbs and Spices

•

Black pepper

•

Cumin: This is a staple in Mexican and Middle Eastern cuisine. Cumin adds a big punch of flavor by using just a little.

•

Italian seasoning: This mix of dry herbs is my one-stop shop for flavoring dressings.

•

Kosher salt

•

Oregano: This dried herb is a staple that works great in dressings and to flavor meats and vegetables.

•

Red pepper flakes: Dried flakes of pepper can add a little or a lot of heat to dressings and vinaigrettes.

Fresh Produce

•

Basil: A classic Italian flavor, basil is a wonderful herb to add to pesto, dressings, and salads.

•

Lemons/limes: Lemon and lime juice are used in many dressings and vinaigrettes.

•

Parsley: Along with its bright color, parsley is used in many dressing for its distinctive flavor.

•

Red onion: This is added to many salad recipes for color, spice, and flavor.

Meat, Cheese, and Dairy

•

Cheese: For that added creaminess, I love cheese in salads, especially feta. Other favorites include Cheddar, Parmesan, goat cheese, and Gorgonzola.

•

Rotisserie chicken: This grocery store fixture is a weekly staple at my house because I can make so many recipes with one rotisserie chicken. It is a savior for making quick, easy, and hearty salads.

•

Sour cream: Sour cream is often added to creamy dressings and sauces like tzatziki sauce.

If you look around your pantry and refrigerator, I’m willing to bet you already have many of these ingredients and you’re off to a great start!

Eating Seasonally

Based on where you live, seasonal vegetables will vary, but no matter the period or location, eating seasonally is generally a very cost-effective, and flavorful, way of eating. Vegetables and produce are abundant during their growing seasons and are often less expensive when at their peak. This is why you see restaurant menus utilizing what’s in season so frequently.

When making salads, using seasonal vegetables is key to having fewer ingredients and allowing the beautiful vegetables to shine in the dish. Here is an easy guide outlining which produce is available in each season.

SPRING

SUMMER

FALL

WINTER

Artichokes

Arugula

Broccoli

Brussels sprouts

Asparagus

Beets

Brussels sprouts

Butternut squash

Avocados

Bell peppers

Butter lettuce

Clementines

Carrots

Berries

Cabbage

Escarole

Chives

Chard

Cauliflower

Grapefruit

Fava beans

Cherries

Edamame

Kale

Leeks

Corn

Kale

Kohlrabi

Morel mushrooms

Eggplant

Potatoes

Meyer lemons

Snow peas

Green beans

Pumpkins

Parsnips

Spinach

Okra

Sweet potatoes

Radicchio

Watercress

Tomatoes

Zucchini

Sweet potatoes

Prep Tips for Fast Salads

Salads are quick meals, but they can still be a hassle if you aren’t prepared, especially on weekdays. Make your salad-making ultra-simple with just a couple of easy tips:

•

Choose two or three salad recipes to shop for at the beginning of the week.

•

Chop vegetables in advance.

•

Make the dressings ahead of time and store them separately in the refrigerator.

•

Shred or chop rotisserie chicken as soon as you buy it.

•

Precook any vegetables, grains, or proteins.

DIY Tips

Throughout the book, I will share simple tips and recipes to try if you choose to, have the time, or want to get more creative.

Because our goal is to make salads simply, we’re going to use many store-bought, premade ingredients that make salad recipes easy to execute with the least amount of time. Busy weeknight meals and weekends packed with activities call for delicious salads that can easily be put together, whether you’re feeding yourself, feeding your family, or entertaining guests.

Recipes that include premade ingredients, like spicy chickpeas, have a DIY version you can use if you want to create them yourself instead of choosing the store-bought version. This way, you have options to buy or try your hand at making a batch yourself. Think of it as a short bonus recipe!

Fancy Fig and Blueberry Salad

Chapter Two

Leafy Salads

Crispy Fried Brussels Sprouts Salad

Italian Sub Salad

Earthy Crunch Arugula Beet Salad

Fancy Fig and Blueberry Salad

Pear and Gorgonzola Salad with Glazed Walnuts

Summer Strawberry and Baby Kale Salad

Steakhouse-Style Grilled Romaine Wedge Caesar Salad

Sweet and Savory Wilted Kale Salad

Elegant Brunch Snap Peas and Soft-Boiled Egg

Apple Orchard Spinach Salad

Backyard Barbecue Tortilla Salad

Roasted Potato Leek Salad

Nectarine Spinach Salad

Fresh Greek Cucumber Herb Salad

Broiled Summer Fruit Salad

Loaded Salad with Avocado Ranch Dressing

Vibrant Red Pomegranate Cherry Spinach Salad

Fiesta Chili-Lime Mixed Greens Avocado Salad

Hummus Summer Veggie Salad Platter

Tomato Basil Salad

Walking Taco Salad

Crispy Fried Brussels Sprouts Salad

SERVES 4

DAIRY-FREE, NUT-FREE, VEGAN

I had a version of this salad made by one of my favorite chefs in Chicago and needed to make my own recipe at home. The crispy, fried Brussels sprouts provide a delicious crunch that makes this salad so fun to eat. In addition, Brussels sprouts are high in fiber, vitamin K, and vitamin C.

3 tablespoons canola oil

2 (9-ounce) bags shaved Brussels sprouts

2 cups shredded red cabbage

1 cup crispy onions

Sweet Chili Dressing

2 tablespoons sweet chili sauce

2 tablespoons vegetable oil

1 tablespoon freshly squeezed lime juice

1 teaspoon soy sauce

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large nonstick pan, heat the oil over high heat.

2.

Add the Brussels sprouts and fry for 8 to 10 minutes, until the edges become crispy and golden brown. Remove the Brussels sprouts from the pan and set aside on paper towels to remove excess oil.

3.

In a large bowl, toss the Brussels sprouts, red cabbage, and crispy onions with 2 tablespoons of Sweet Chili Dressing. Taste and add more dressing, if desired.

INGREDIENT TIP: If the dressing is too tart, add ½ teaspoon granulated sugar at a time, to taste.

DIY: To make homemade crispy onions, thinly slice onions. Dredge them in cornstarch and water, then in all-purpose flour, and deep fry until golden brown.

Per Serving: Calories: 226; Total fat: 17g; Saturated fat: 1g; Sodium: 124mg; Carbohydrates: 17g; Fiber: 6g; Protein: 5g; Sugar 6g

Italian Sub Salad

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

This is a fun twist on one of the most famous sub sandwiches turned into a big bowl of salad so that you can eat it (hopefully!) without the guilt. You can amp up the vegetables or even add some pasta if you want to turn it into a pasta salad. This will be a great party dish for the big game or a backyard barbecue.

1 (10-ounce) bag chopped Romaine lettuce

2 Roma tomatoes, chopped

1 green bell pepper, julienned

1½ cups shredded mozzarella or mozzarella balls

½ red onion, thinly sliced

½ cup giardiniera

Italian Dressing

¼ cup extra-virgin olive oil

2 tablespoons red wine vinegar

1 tablespoon dried Italian seasoning

1 garlic clove, pressed

1 teaspoon granulated sugar

1 teaspoon Dijon mustard

½ teaspoon red pepper flakes

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, gently toss the lettuce, tomatoes, bell pepper, mozzarella, onion, and giardiniera with 3 tablespoons of Italian Dressing. Taste and add more dressing, if desired.

SUBSTITUTION TIP: Replace the red wine vinegar with balsamic vinegar for an herby balsamic vinegar dressing.

Per Serving: Calories: 228; Total fat: 17g; Saturated fat: 7g; Sodium: 316mg; Carbohydrates: 10g; Fiber: 3g; Protein: 11g; Sugar 5g

Earthy Crunch Arugula Beet Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

Beets were such an underrated root vegetable, but recently they have become a trendy ingredient in smoothies and salads. In addition to their vibrant red color that brightens any dish, they are a great source of fiber, vitamin B9 , potassium, vitamin C, and other B vitamins. In this salad, we showcase delicious beets with creamy Gorgonzola cheese, crunchy walnuts, and peppery arugula.

1 (15-ounce) can sliced beets, drained and diced

1 (8-ounce) bag arugula

½ cup crumbled Gorgonzola cheese

¼ cup chopped walnuts

Creamy Gorgonzola Dressing

1 tablespoon crumbled Gorgonzola cheese

1 tablespoon mayonnaise

1 tablespoon buttermilk

1 tablespoon sour cream

½ teaspoon garlic powder

½ teaspoon freshly squeezed lemon juice

¼ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, use tongs to gently toss all the ingredients together with 2 tablespoons of Creamy Gorgonzola Dressing. Taste and add more dressing, if desired.

DIY: If you want to use fresh beets, boil 1½ pounds of fresh beets for about 30 minutes, until fork-tender. Peel and dice. Make sure you use gloves to handle the beets, or your hands will be red for days!

Per Serving: Calories: 176; Total fat: 12g; Saturated fat: 5g; Sodium: 335mg; Carbohydrates: 12g; Fiber: 3g; Protein: 7g; Sugar 9g

Fancy Fig and Blueberry Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

This salad looks super fancy and is perfect for when you’re hosting guests, but it’s also simple enough to make any weeknight. Fresh figs are found during the summer months and have long been considered a luxury food. High in fiber, figs are a delicious summer delicacy you must try in this salad. Blueberries are a nutritious addition as well—just 1 cup of blueberries provides 24 percent of the recommended daily intake of vitamin C, making this salad not only an elegant dish but a highly nutritious one.

1 (8-ounce) bag mixed greens

6 to 8 fresh figs, quartered

1 pint blueberries

½ cup roughly chopped pecans

¼ cup crumbled feta cheese

Mascarpone Dressing

2 tablespoons mascarpone cheese

2 tablespoons extra-virgin olive oil

1 tablespoon mayonnaise

2 teaspoons granulated sugar

1 teaspoon apple cider vinegar

¼ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, gently toss all the ingredients with 2 tablespoons of Mascarpone Dressing. Taste and add more dressing, if desired.

PREP TIP: If you don’t want to whisk the dressing by hand, use a NutriBullet or blender to quickly and easily make your dressing.

Per Serving: Calories: 264; Total fat: 16g; Saturated fat: 3g; Sodium: 155mg; Carbohydrates: 29g; Fiber: 6g; Protein: 9g; Sugar 22g

Pear and Gorgonzola Salad with Glazed Walnuts

SERVES 4

GLUTEN-FREE, VEGETARIAN

This salad is so pretty, it looks like it belongs at high tea. However, it’s incredibly simple to put together any day of the week. Gorgonzola is a type of blue cheese made from cow’s milk and is delicious when coupled with crunchy, sweet pears. With the addition of candied walnuts, this salad has a range of textures and flavors that make it fun to eat.

1 (8-ounce) bag mixed greens

2 pears, diced

1 cup glazed walnuts

¾ cup Gorgonzola cheese

½ cup diced onion (optional)

Balsamic Dressing

¼ cup extra-virgin olive oil

2 tablespoons balsamic vinegar

2 teaspoons Dijon mustard

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, gently toss all the ingredients together with 3 tablespoons of Balsamic Dressing. Taste and add more dressing, if desired.

DIY: Make your own glazed walnuts. In a large pan, heat 3 tablespoons of unsalted butter and ½ cup of brown sugar over medium heat, until the sugar melts. Add 2 cups of walnuts and coat with the brown sugar mixture. Then, spread the walnuts on a baking sheet lined with parchment paper and let cool.

Per Serving: Calories: 336; Total fat: 23g; Saturated fat: 7g; Sodium: 565mg; Carbohydrates: 28g; Fiber: 4g; Protein: 9g; Sugar 18g

Summer Strawberry and Baby Kale Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

Strawberry salad is best in the summertime when strawberries are at their peak and most flavorful. In many parts of the country, you can even go strawberry picking! This salad includes baby kale, which is more tender than regular kale and my favorite to use in salads. Adding thinly sliced red onion gives this salad a spicy contrast to the sweet strawberries, and the salty feta provides a nice variety of flavor in each bite.

1 (8-ounce) bag baby kale

2 cups baby spinach

2 cups quartered strawberries

½ cup crumbled feta cheese

½ medium red onion, thinly sliced

¼ cup sliced almonds

Berry Vinaigrette

1 tablespoon berry jam (your favorite type)

1 tablespoon balsamic vinegar

2 tablespoons extra-virgin olive oil

Freshly ground black pepper (optional)

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, gently toss all the ingredients with 2 tablespoons of Berry Vinaigrette. Taste and add more dressing, if desired.

Per Serving: Calories: 184; Total fat: 11g; Saturated fat: 3g; Sodium: 208mg; Carbohydrates: 17g; Fiber: 5g; Protein: 7g; Sugar 8g

Steakhouse-Style Grilled Romaine Wedge Caesar Salad

SERVES 4

NUT-FREE

Here we take a classic salad and add an unexpected twist by lightly searing the heads of romaine lettuce to give them a char and slight warmth. I’ve seen plenty of wedge salads in steak houses, and the presentation is always a showstopper.

2 romaine lettuce heads

Olive oil

Salt

Freshly ground black pepper

1 cup shredded Parmesan cheese

Caesar Dressing

¼ cup Parmesan cheese

¼ cup mayonnaise

1 tablespoon sour cream

1 garlic clove, peeled

1 teaspoon freshly squeezed lemon juice

1 teaspoon Worcestershire sauce

½ teaspoon Dijon mustard

Salt

Freshly ground black pepper

Put all the ingredients in a blender and process until smooth. Taste for seasoning; add salt and pepper as needed. Store leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Heat a large skillet or sauté pan over high heat.

2.

Cut the romaine lettuce lengthwise into halves. Drizzle olive oil over the lettuce. Season with a pinch of salt and pepper on each half.

3.

Place the romaine halves in the skillet cut-side down. Cook for 3 to 4 minutes, until the leaves start to char and brown. Remove from the pan. You just want to sear the lettuce but not allow it to wilt.

4.

Place each romaine wedge on a serving plate. Drizzle each half with 1 tablespoon of Caesar Dressing and top with Parmesan cheese.

Per Serving: Calories: 108; Total fat: 8g; Saturated fat: 2g; Sodium: 240mg; Carbohydrates: 4g; Fiber: 2g; Protein: 4g; Sugar 1g

Sweet and Savory Wilted Kale Salad

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

The key to this salad is to just slightly wilt the kale, keeping its bite and texture without wilting it down completely. Don’t be surprised if your friends and family ask if you stole this recipe from a restaurant!

1 tablespoon extra-virgin olive oil

1 (10-ounce) bag chopped kale

1 Fuji apple, chopped

¼ cup crumbled feta cheese

¼ cup sliced red onion

Apple Cider Vinaigrette

2 tablespoons apple juice

1 tablespoon apple cider vinegar

1 tablespoon Dijon mustard

1 tablespoon honey

½ teaspoon kosher salt

Freshly ground black pepper

¼ cup extra-virgin olive oil

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large sauté pan, heat the olive oil over medium-high heat.

2.

Add the chopped kale and sauté for about 5 minutes, until the kale is slightly wilted but not wilted completely. The key is to make the kale tender and warm but still retain its firm texture. Remove from the pan and set aside.

3.

In a large bowl, gently toss the kale, apple, feta, and onion together with 2 tablespoons of Apple Cider Vinaigrette. Serve warm, adding more dressing if desired.

VARIATION TIP: For extra crunch, add a handful of glazed walnuts (see here ).

Per Serving: Calories: 151; Total fat: 9g; Saturated fat: 2g; Sodium: 161mg; Carbohydrates: 15g; Fiber: 4g; Protein: 5g; Sugar 8g

Elegant Brunch Snap Peas and Soft-Boiled Egg

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGETARIAN

Soft-boiled eggs have a firm texture in the white of the egg with a runny yolk, which adds an unexpected richness to the salad. The yolk’s intense flavor and velvety texture creates a luxurious feel in this ultra-simple salad that is perfect for brunch.

4 large eggs

2 to 3 butter lettuce heads, leaves separated

1 cup sugar snap peas

¼ cup thinly sliced red onion

Honey Mustard Dressing

¼ cup mayonnaise

1 tablespoon yellow mustard

1 tablespoon honey

1 teaspoon white vinegar

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning and add more honey, 1 tablespoon at a time, to your desired sweetness. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Bring a saucepan of water to a boil over high heat. Reduce to a simmer, then use a spoon to lower the eggs into the water and cook for 5 minutes for a runny yolk and 7 minutes for a firmer yolk. Remove from the heat and let cool. Carefully peel, cut into halves, and set aside.

2.

In a large bowl, gently toss the lettuce, snap peas, and red onion together with 2 tablespoons of Honey Mustard dressing. Taste and add more dressing, if desired. Serve with 2 egg halves on each plate.

VARIATION TIP: Try this with a sunny-side up egg or a salty meat like applewood smoked bacon, chorizo sausage, or crispy pancetta.

Per Serving: Calories: 229; Total fat: 8g; Saturated fat: 3g; Sodium: 165mg; Carbohydrates: 6g; Fiber: 1g; Protein: 8g; Sugar 3g

Apple Orchard Spinach Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

We’ve all heard the saying, “An apple a day keeps the doctor away,” and with good reason, since apples are high in vitamin C, fiber, and antioxidants. One of the healthiest parts of the apple is the peel itself, so always include the peel in your salads. I love using Fuji apples in salads because they are firm and crispy with just the right amount of sweetness. The Granny Smith adds a contrast of tart flavors, and goat cheese adds a tang and creaminess that makes this salad worthy of any restaurant menu.

1 Fuji apple

1 Granny Smith apple

1 (10-ounce) bag spinach

¼ cup thinly sliced red onion

¼ cup pecans

¼ cup goat cheese

Balsamic Dressing

¼ cup extra-virgin olive oil

2 tablespoons balsamic vinegar

2 teaspoons Dijon mustard

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Cut each apple in half, core, and thinly slice into half-moons.

2.

In a large bowl, combine the apples, spinach, red onion, and pecans and toss with 2 tablespoons of Balsamic Dressing. Taste and add more dressing, if desired.

3.

Place the salad on plates and crumble the goat cheese over each salad.

INGREDIENT TIP: To keep apples from turning brown, toss them in a little fresh lemon juice and cover in plastic wrap until ready to use.

Per Serving: Calories: 176; Total fat: 12g; Saturated fat: 3g; Sodium: 148mg; Carbohydrates: 17g; Fiber: 5g; Protein: 4g; Sugar 10g

Backyard Barbecue Tortilla Salad

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

This salad includes sweet corn, black beans, salsa, and other Mexican-inspired ingredients that will go great with whatever is on the grill. Black beans have a lot of protein and are very filling, so this is also a perfect vegetarian option for your backyard barbecue to make sure everyone enjoys a delicious meal.

1 (10-ounce) bag chopped romaine lettuce

1 (15-ounce) can black beans, drained and rinsed

1 (15-ounce) can corn, drained

1 avocado, diced

½ cup chopped fresh cilantro

¼ cup diced red onion

¼ cup salsa

2 tablespoons barbecue sauce

1 (3.5-ounce) bag corn tortilla strips

Ranch Dressing

¼ cup buttermilk

2 tablespoons mayonnaise

2 teaspoons dried parsley

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon paprika

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large bowl, toss the lettuce, beans, corn, avocado, cilantro, onion, and salsa.

2.

Drizzle with 3 tablespoons Ranch Dressing, adding more dressing if desired. Drizzle with the barbecue sauce.

3.

Serve topped with tortilla strips.

DIY: To make your own crispy tortilla strips, slice 8 to 10 corn tortillas into thin strips. Heat a deep pan or pot with 1 cup of canola or vegetable oil over high heat. Fry the tortilla strips in 1 cup batches so that you don’t overcrowd the pot. Fry until golden brown. Drain on paper towels to remove excess oil.

Per Serving: Calories: 418; Total fat: 15g; Saturated fat: 2g; Sodium: 405mg; Carbohydrates: 62g; Fiber: 15g; Protein: 12g; Sugar 7g

Roasted Potato Leek Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGETARIAN

Leeks, a member of the onion family, look like giant scallions and have great flavor, especially when roasted. The edible parts of leeks are from the white bulbs to the pale green part of the stalk. This delicious salad takes a little longer to prepare than others, but most of the time is hands-off as the vegetables roast.

1½ pounds Yukon Gold potatoes

3 leeks

2 tablespoons extra-virgin olive oil

2 teaspoons salt

1 teaspoon red pepper flakes

1 (8-ounce) bag mixed greens

Honey Mustard Dressing

¼ cup mayonnaise

1 tablespoon yellow mustard

1 tablespoon honey

1 teaspoon white vinegar

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste and add more honey, 1 tablespoon at a time, to your desired sweetness. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Preheat the oven to 425°F.

2.

Cut the potatoes in large pieces or quarters. Leave skins on.

3.

Wash the leeks of any dirt and slice the white bulbs all the way up until the pale green, softer part of the stalks.

4.

On a baking sheet, toss the potatoes and leeks together with olive oil, salt, and red pepper flakes.

5.

Roast in the oven for about 25 minutes or until the potatoes are fork-tender, stirring once about halfway through.

6.

After roasting, toss the potatoes, leeks, mixed greens, and 3 tablespoons of Honey Mustard Dressing together in a large bowl. Taste and add more dressing, if desired.

VARIATION TIP: Add 1 tablespoon of capers for a tangy bite.

Per Serving: Calories: 295; Total fat: 12g; Saturated fat: 2g; Sodium: 1037mg; Carbohydrates: 42g; Fiber: 6g; Protein: 5g; Sugar 6g

Nectarine Spinach Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

At my house, we go crazy over summer stone fruits like nectarines. They make a great snack and are low in calories and full of fiber and vitamin C. This is a delicious summer side salad and so easy to throw together. To make it a complete meal, add grilled chicken breast or some shredded rotisserie chicken.

1 (8-ounce) bag spinach

2 nectarines, thinly sliced

1 cup pecans

¾ cup crumbled feta cheese

¼ cup thinly sliced red onion

Lemon-Peach Vinaigrette

¼ cup extra-virgin olive oil

1 tablespoon freshly squeezed lemon juice

1 tablespoon peach jam

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, gently toss all the ingredients with 2 tablespoons of Lemon-Peach Vinaigrette. Taste and add more dressing, if desired.

VARIATION TIP: Try grilling the peaches for a different presentation and added flavor.

Per Serving: Calories: 343; Total fat: 31g; Saturated fat: 7g; Sodium: 313mg; Carbohydrates: 14g; Fiber: 4g; Protein: 8g; Sugar 9g

Fresh Greek Cucumber Herb Salad

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

I absolutely love tzatziki sauce, because it packs such a punch of flavor. Used in Mediterranean cooking, tzatziki is a regular accompaniment to falafel and kabobs. This salad is fresh and light and will brighten up any meal.

1 (8-ounce) bag mixed greens

2 English cucumbers, sliced rounds

2 Roma tomatoes, cut into wedges

½ red onion, sliced

½ cup roughly chopped fresh parsley

¼ cup julienned fresh basil

¼ cup julienned fresh mint

¼ cup crumbled feta cheese

Tzatziki Sauce

¼ cup grated cucumber

¼ cup plain Greek yogurt

1 tablespoon extra-virgin olive oil

2 teaspoons chopped fresh dill

2 teaspoons chopped fresh parsley

2 teaspoons freshly squeezed lemon juice

1 garlic clove, minced

½ teaspoon kosher salt

1.

Place the grated cucumber on paper towels or a cheesecloth and squeeze out as much of the liquid as you can.

2.

Using a spatula, fold the cucumber together with all the remaining ingredients in a small bowl and taste for seasoning.

3.

Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, gently toss all the ingredients with 3 tablespoons Tzatziki Sauce. Taste and add more dressing, if desired.

INGREDIENT TIP: Try the tzatziki sauce with grilled or roasted vegetables.

Per Serving: Calories: 83; Total fat: 3g; Saturated fat: 2g; Sodium: 151mg; Carbohydrates: 11g; Fiber: 2g; Protein: 4g; Sugar 4g

Broiled Summer Fruit Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

Broiling brings out a different dimension of fruits that is so interesting and fun. When cooked, the fruit’s natural sugars caramelize, revving up their flavor even more. The best fruits for broiling are stone fruits like peaches, plums, and nectarines. Pineapples are great too!

2 peaches, quartered

2 nectarines, quartered

1 pineapple, cored and cubed

4 cups watermelon, cut into large pieces

1 (8-ounce) bag romaine lettuce

½ cup roughly chopped pecans

½ cup crumbled feta cheese

Honey Mint Dressing

¼ cup honey

2 tablespoons warm water

2 tablespoons julienned fresh mint

In a small bowl, whisk all the ingredients together. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Preheat the oven to the broil setting.

2.

On a baking sheet, arrange the peaches, nectarines, pineapple, and watermelon in a single layer and broil for about 5 minutes, until the fruit starts to caramelize but not burn. Remove from the oven and set aside to cool.

3.

In a large bowl, toss the lettuce, pecans, and feta cheese.

4.

Top with the broiled fruit and drizzle with 2 tablespoons of Honey Mint Dressing. Taste and add more dressing, if desired.

VARIATION TIP: To make a fruit sundae, scoop only the grilled fruits into a bowl and add a scoop of vanilla ice cream and chopped nuts.

Per Serving: Calories: 399; Total fat: 15g; Saturated fat: 4g; Sodium: 180mg; Carbohydrates: 66g; Fiber: 9g; Protein: 8g; Sugar 46g

Loaded Salad with Avocado Ranch Dressing

SERVES 4

NUT-FREE, VEGETARIAN

Salads are perfect for using up odds and ends from your pantry and refrigerator because you only need little bits of a lot of different things to make one complete meal. The key is finding combinations of sweet and salty, crunchy, and creamy that make salads so delicious.

1 (15-ounce) can chickpeas, drained and rinsed

1½ cups croutons

1 (8-ounce) bag chopped romaine lettuce

1 English cucumber, chopped

1 cup shredded Cheddar cheese

2 Roma tomatoes, chopped

2 hardboiled eggs, chopped

¼ cup diced red onion

Avocado Ranch Dressing

½ avocado, diced

¼ cup mayonnaise

2 tablespoons buttermilk

1 teaspoon kosher salt

½ teaspoon dried parsley

½ teaspoon paprika

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon freshly ground black pepper

In a blender, combine all the ingredients and process until smooth. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients with 3 tablespoons of Avocado Ranch Dressing. Taste and add more dressing, if desired.

DIY: Make your own croutons by chopping leftover bread into 1-inch cubes. Heat the oven to 375°F. Toss 4 cups of cubed bread with ¼ cup of olive oil, 1 teaspoon of kosher salt, ¼ teaspoon of freshly ground black pepper, and 2 teaspoons of dried parsley. Bake until golden brown, 5 to 8 minutes. Let cool. Store in a dry container for up to 1 week.

Per Serving: Calories: 365; Total fat: 18g; Saturated fat: 8g; Sodium: 489mg; Carbohydrates: 33g; Fiber: 8g; Protein: 19g; Sugar 7g

Vibrant Red Pomegranate Cherry Spinach Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

Both pomegranates and cherries contain high levels of antioxidants, which slow damage to cells in your body. This salad is rich in nutrients and pretty to look at. Cherries and pomegranates have distinct flavors that can vary from sweet to tart. Pomegranate arils also come with a texture and bite that pops in your mouth and bursts with juice. With the contrast of salty feta and the crunch of sliced almonds, this salad offers a lot of great textures and big flavors.

1 (10-ounce) bag spinach

1 cup pitted and halved cherries

½ cup pomegranate arils

½ cup crumbled feta cheese

¼ cup sliced almonds

Pomegranate Balsamic Dressing

¼ cup extra-virgin olive oil

2 tablespoons pomegranate juice

2 teaspoons Dijon mustard

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large bowl, toss the spinach, cherries, and pomegranate arils with 3 tablespoons of Pomegranate Balsamic Dressing. Taste and add more dressing, if desired.

2.

Top with the feta cheese and sliced almonds.

INGREDIENT TIP: To remove the arils from a fresh pomegranate, roll the fruit with the palm of your hand to loosen the seeds. Score around the middle of the fruit to easily break it in half. Hold each half over a large bowl and tap the seeds out with a wooden spoon. You might have to squeeze some out: Submerge the pomegranate in water and gently release the seeds with your hands.

Per Serving: Calories: 190; Total fat: 14g; Saturated fat: 4g; Sodium: 267mg; Carbohydrates: 14g; Fiber: 3g; Protein: 5g; Sugar 10g

Fiesta Chili-Lime Mixed Greens Avocado Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGAN

I love avocados. They are creamy, rich, and full of omega-3 fatty acids—the healthy kind of fat you can be proud to eat. Adding crunchy cucumbers provides a great texture, and the sliced red onion gives this salad a peppery kick and a pop of color. These few simple ingredients are packed with flavor, making this a salad that can become a staple in your rotation.

1 (10-ounce) bag mixed greens

2 avocados, diced

1 cup diced English cucumber

¼ cup thinly sliced red onion

Chili-Lime Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lime juice

1 teaspoon red pepper flakes

½ teaspoon dried oregano

½ teaspoon kosher salt

¼ teaspoon ground cayenne pepper

¼ teaspoon paprika

¼ teaspoon ground cumin

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 2 tablespoons of Chili-Lime Vinaigrette. Taste and add more dressing, if desired.

INGREDIENT TIP: To pick the right avocado, gently squeeze one. The softer it feels, the riper it is. You can also tell by looking at the skin. The rule of thumb is that the riper it is, the darker the skin is. Ripe avocados need to be eaten the same day. If you won’t be making the recipe immediately, it’s good to pick an avocado that is a little underripe so that it will be perfectly ripe for your recipe in a couple of days.

Per Serving: Calories: 238; Total fat: 21g; Saturated fat: 4g; Sodium: 56mg; Carbohydrates: 15g; Fiber: 10g; Protein: 5g; Sugar 5g

Hummus Summer Veggie Salad Platter

SERVES 4

VEGETARIAN

Place this beautiful salad in the middle of the table with a side of hot pita bread and let everyone dig in!

1 (10-ounce) container regular hummus

1 (8-ounce) bag baby spinach

1 cup halved cherry tomatoes

½ cup chopped sugar snap peas

¼ cup sliced radishes

¼ cup pine nuts

¼ cup roughly chopped parsley

¼ cup feta cheese

4 pita rounds

Red Pepper Lemon-Garlic Dressing

¼ cup extra-virgin olive oil

2 garlic cloves, minced

1 tablespoon freshly squeezed lemon juice

1 teaspoon Dijon mustard

½ teaspoon kosher salt

½ teaspoon red pepper flakes

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a serving bowl or on a platter, place the hummus as the base of the salad.

2.

On top of the hummus, lay the baby spinach, cherry tomatoes, sugar snap peas, radishes, pine nuts, parsley, and feta cheese.

3.

Drizzle with Red Pepper Lemon-Garlic Dressing. Heat up the pita rounds and serve with the salad.

VARIATION TIP: You can place the salad inside the pita as a sandwich.

Per Serving: Calories: 425; Total fat: 29g; Saturated fat: 5g; Sodium: 568mg; Carbohydrates: 35g; Fiber: 6g; Protein: 10g; Sugar 2g

Tomato Basil Salad

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

One of my favorite salads of all time is this simple Italian-inspired salad. It has only a few ingredients, but they are the perfect mix of sweet and tangy. This is a restaurant favorite and incredibly simple to make at home.

1 (8-ounce) bag mixed greens

6 Roma tomatoes, cut into wedges

1 cup mozzarella balls or diced fresh mozzarella cheese

2 tablespoons julienned fresh basil

Balsamic Dressing

¼ cup extra-virgin olive oil

2 tablespoons balsamic vinegar

2 teaspoons Dijon mustard

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, gently toss all the ingredients together with 2 tablespoons of Balsamic Dressing. Taste and add more dressing, if desired.

SUBSTITUTION TIP: When in season, try substituting heirloom tomatoes for Roma tomatoes. Heirloom tomatoes are special because they are open-pollinated and have very interesting shapes, colors, and sizes. Some are bright green, others a sunny yellow, some orange, and of course, red. When you see some heirloom tomatoes, grab a few and try this recipe.

Per Serving: Calories: 151; Total fat: 12g; Saturated fat: 5g; Sodium: 241mg; Carbohydrates: 6g; Fiber: 2g; Protein: 8g; Sugar 3g

Walking Taco Salad

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

This has got to be one of the trendiest dishes popping up right now at restaurants all over. It is such a fun salad to make and perfect for a large gathering. Friends and family can assemble their own salads with lettuce, beans, cheese, and all their favorite toppings. They can add the salad to individual bags of corn chips and eat it all straight out of the bag. What makes this salad even better is that there is no particular recipe to follow. The toppings can be as much or as little as each person wants, totally customizing their own bags of salad. Try this for your next Taco Tuesday!

4 (1.5-ounce) bags corn chips or tortilla chips

2 cups shredded lettuce

1 (15-ounce) can black beans, drained and rinsed

¼ cup diced red onion

½ cup salsa

¼ cup chopped fresh cilantro

¼ cup chopped scallions, green part only

¼ cup sour cream

Lime wedges

Lightly crush each bag of corn chips. Among each of the bags, divide the lettuce, black beans, red onion, salsa, cilantro, scallions, and sour cream. Serve with lime wedges.

DIY: You can make your own fresh salsa with 6 small diced Roma tomatoes, ½ cup of finely chopped cilantro, 1 diced jalapeño pepper, ½ finely diced red onion, 2 tablespoons of freshly squeezed lime juice, and 1 teaspoon of kosher salt. Season with pepper, mix, and serve.

Per Serving: Calories: 345; Total fat: 12g; Saturated fat: 3g; Sodium: 609mg; Carbohydrates: 52g; Fiber: 10g; Protein: 11g; Sugar 4g

Carrot Beet Apple Slaw

Chapter Three

Vegetable Salads and Slaws

Autumn Vibes Roasted Butternut Squash and Pomegranate Salad

Warm Summer Veggie Pesto Salad

Creamy Elote Salad

Mediterranean Roasted Eggplant Salad

Spring Fling Lemon-Garlic Asparagus Salad

Picnic Red Potato Salad

Cucumber Spa Salad

Herbaceous Chickpea Salad

Garden-Fresh Green Pea Crunch Salad

Creamy Avocado Corn Salad with Chipotle Ranch

Mandarin Orange Slaw with Sweet Chili Dressing

Green Apple Broccoli Slaw

Sweet Sesame Edamame Slaw

Apple Orchard Slaw

Cilantro-Lime Jicama Slaw

Carrot Beet Apple Slaw

Brussels Sprouts Slaw

Island Vibes Mango Cucumber Slaw

Snap Pea Broccoli Slaw

Detox Red Cabbage Kale Slaw

Autumn Vibes Roasted Butternut Squash and Pomegranate Salad

SERVES 4

NUT-FREE, VEGETARIAN

Nothing screams autumn to me more than squash. I love the sweet taste of butternut squash, especially after it’s been roasted. It often comes precut at the grocery store, which saves so much time that it’s a lifesaver for making quick recipes at home. This salad takes a little longer because we are roasting the butternut squash, but it’s all hands-off time, so you can assemble the salad and make the dressing while you wait.

1 (10-ounce) bag precut butternut squash

2 tablespoons extra-virgin olive oil

1 tablespoon ground cumin

1½ teaspoons kosher salt

Freshly ground black pepper

1 (8-ounce) bag spinach

1 cup packaged pomegranate arils

½ cup crumbled feta cheese

½ cup sunflower seeds

Honey Sesame Vinaigrette

2 tablespoons extra-virgin olive oil

1 tablespoon soy sauce

1 tablespoon honey

1 teaspoon sesame seeds

Salt (optional)

Freshly ground black pepper (optional)

In a small bowl, whisk all the ingredients together. Taste for seasoning. Season with salt and pepper (if using). Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Preheat the oven to 400°F.

2.

On a baking sheet, toss the butternut squash, olive oil, cumin, salt, and pepper together and bake for about 20 minutes, stirring halfway through, until the squash is tender and browned on the edges.

3.

Remove from the oven and let cool for about 5 minutes.

4.

In a large bowl, gently toss the squash, spinach, pomegranate arils, feta, and sunflower seeds with 2 tablespoons of Honey Sesame Vinaigrette. Taste and add more dressing, if desired.

SUBSTITUTION TIP: You can use agave nectar and ditch the feta cheese to make this dish vegan. You can also switch up the squash and use pumpkin or acorn squash instead.

Per Serving: Calories: 328; Total fat: 25g; Saturated fat: 6g; Sodium: 1023mg; Carbohydrates: 23g; Fiber: 5g; Protein: 8g; Sugar 11g

Warm Summer Veggie Pesto Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

Over the summer months, vegetables are abundant and it’s the perfect time to get your favorites in a salad. This recipe takes sautéed veggies and amps them up with creamy pesto to make a salad that is healthy and satisfying. You can use any combination of vegetables that are readily available, in season, or the most affordable for your budget. The possibilities are endless. This recipe is a simple guide. Make it your own!

2 tablespoons extra-virgin olive oil

1 red onion, chopped

1 eggplant, cut into 1-inch cubes

1 red bell pepper, cut into 1-inch pieces

1 large zucchini or 2 medium zucchini, cut into half-moons

1 bunch scallions, green part only, cut into ½-inch pieces

2 teaspoons kosher salt

Freshly ground black pepper

1 (8-ounce) bag chopped romaine lettuce

½ cup chopped walnuts

Pesto

¼ cup chopped parsley

¼ cup shredded Parmesan cheese

¼ cup pine nuts

1 tablespoon freshly squeezed lemon juice

¼ teaspoon freshly ground black pepper

1 cup extra-virgin olive oil

1.

In a food processor, combine the parsley, Parmesan cheese, pine nuts, lemon juice, and pepper on medium speed. Slowly drizzle in the olive oil while increasing the speed.

2.

Scrape down the sides of the bowl with a spatula and continue to process until smooth. Add more olive oil if it’s too chunky. Process until you get the desired smooth texture.

3.

Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large skillet, heat the olive oil over medium-high heat. Add the red onion and sauté for about 3 minutes, until it softens.

2.

Then, add the eggplant and bell peppers and sauté for about 5 minutes, until they become tender.

3.

Add the zucchini and scallions and toss with the other vegetables in the skillet. Add the salt and pepper and toss until just heated through.

4.

In a large bowl, carefully toss the vegetables and lettuce with ½ cup of Pesto. Top with walnuts to serve.

VARIATION TIP: Try roasting the vegetables instead of sautéing them. Preheat the oven to 400°F. Toss all the vegetables with 2 tablespoons of olive oil, 1 teaspoon of kosher salt, and ½ teaspoon of freshly ground black pepper. Roast for about 15 minutes, let cool, and toss with pesto.

Per Serving: Calories: 401; Total fat: 34g; Saturated fat: 5g; Sodium: 659mg; Carbohydrates: 21g; Fiber: 9g; Protein: 14g; Sugar 11g

Creamy Elote Salad

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

Elote, a street-food favorite, is corn mixed with cheese, mayonnaise, sour cream, and spices. This salad takes sweet corn and adds Mexican ingredients for an elote-inspired salad. It is truly a delight!

2 (15-ounce) cans sweet corn, drained

1 (8-ounce) bag chopped romaine lettuce

1 cup halved cherry tomatoes

¼ cup diced red onion

Elote Dressing

¼ cup mayonnaise

¼ cup crumbled Cotija cheese

2 tablespoons sour cream

1 tablespoon paprika

1 tablespoon freshly squeezed lime juice

2 teaspoons ground cayenne pepper

½ teaspoon kosher salt

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients with 3 tablespoons of Elote Dressing. Taste and add more dressing, if desired.

SUBSTITUTION TIP: If you can’t find Cotija cheese, use grated Parmesan cheese or crumbled feta cheese. If you have the time, you can also grill fresh corn and add that grilled flavor to this salad.

Per Serving: Calories: 178; Total fat: 6g; Saturated fat: 1g; Sodium: 420mg; Carbohydrates: 31g; Fiber: 6g; Protein: 6g; Sugar 6g

Mediterranean Roasted Eggplant Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

Hummus is incredibly delicious and nutritious, and it makes an excellent dressing base for this eggplant salad.

2 tablespoons extra-virgin olive oil

1 teaspoon salt

¼ teaspoon freshly ground black pepper

2 large eggplants, sliced thick lengthwise

½ cup roughly chopped parsley

¼ cup crumbled feta cheese

¼ cup chopped walnuts

Hummus Dressing

¼ cup store-bought hummus

2 tablespoons extra-virgin olive oil

1 tablespoon freshly squeezed lemon juice

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Preheat the oven to 400°F.

2.

In a small bowl, whisk together the olive oil, salt, and pepper. Arrange the eggplant slices in a single layer on one or two baking sheets and brush with the oil mixture.

3.

Roast for about 15 minutes, until the eggplant is tender and beginning to brown. Let cool and cut into large pieces.

4.

In a large bowl, gently toss the eggplant with ¼ cup of Hummus Dressing and top with the parsley, feta, and walnuts.

DIY: To make your own hummus, pulse 1 (15-ounce) can of chickpeas and ¼ cup of tahini paste in a food processor until smooth. Add 3 tablespoons of olive oil, 2 teaspoons of kosher salt, and ½ teaspoon of black pepper.

Per Serving: Calories: 248; Total fat: 18g; Saturated fat: 4g; Sodium: 669mg; Carbohydrates: 20g; Fiber: 9g; Protein: 5g; Sugar 10g

Spring Fling Lemon-Garlic Asparagus Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

During springtime, you may want to start eating lighter after eating heavier winter foods. This salad is a great dish for that, showcasing the unique flavor of fresh spring asparagus. This takes a little longer to make than other recipes in this book, but most of it is hands-off time while the vegetables roast.

2 pounds asparagus, trimmed and cut into ½-inch pieces

2 lemons, cut into rounds

2 tablespoons extra-virgin olive oil

4 to 5 garlic cloves, chopped

2 teaspoons kosher salt

½ teaspoon red pepper flakes

1 (8-ounce) bag mixed greens

4 ounces goat cheese, crumbled

½ cup chopped almonds

Lemon-Garlic Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lemon juice

2 teaspoons Dijon mustard

2 teaspoons minced garlic

1 teaspoon dried Italian seasoning

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Preheat the oven to 400°F.

2.

On a baking sheet, toss the asparagus with the lemons, olive oil, garlic, salt, and red pepper flakes.

3.

Roast for 15 to 20 minutes, until tender. Set aside to cool.

4.

In a large bowl, toss the asparagus and mixed greens with 2 tablespoons of Lemon-Garlic Vinaigrette. Taste and add more dressing, if desired.

5.

Serve topped with goat cheese and almonds.

INGREDIENT TIP: You can also blanch the asparagus instead of roasting. Set aside a large bowl with iced water. Bring a large pot of water to a boil and add the asparagus. Let cook for about 2 minutes on high heat. Remove from the boiling water and place straight into the ice bath. This will stop the cooking process right away and preserve the asparagus’ bright green color. Take out of the bowl, drain, and dry.

Per Serving: Calories: 295; Total fat: 22g; Saturated fat: 7g; Sodium: 327mg; Carbohydrates: 15g; Fiber: 7g; Protein: 14g; Sugar 6g

Picnic Red Potato Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGAN

This potato salad is a light version of the classic favorite. Because it is not mayonnaise-based, it is the perfect potato salad to put in a lunch box for school or work. Adding corn and tomatoes makes this salad more nutritious and provides lovely pops of color throughout.

1 pound small red potatoes

1 tablespoon kosher salt

2 cups halved cherry tomatoes

1 (15-ounce) can corn, drained

1 bunch scallions, green part only, chopped

Lemon-Parsley Vinaigrette

½ cup extra-virgin olive oil

¼ cup finely chopped parsley

2 tablespoons freshly squeezed lemon juice

1 teaspoon red chili flakes

1 teaspoon kosher salt

In a small bowl, whisk all the ingredients together. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large pot, cover the potatoes with cold water. Bring to a boil, add the salt, and cook for 15 to 20 minutes, until fork-tender. Drain and let cool.

2.

Slice the potatoes in half and place in a large bowl.

3.

To the bowl, add the tomatoes, corn, scallions, and 3 tablespoons of Lemon-Parsley Vinaigrette. Taste and add more dressing, if desired.

VARIATION TIP: Try roasting the potatoes for a different flavor. Preheat the oven to 400°F. Slice the raw potatoes in half. Place on a baking sheet and drizzle with about 2 tablespoons of olive oil, 1 teaspoon of salt, and ½ teaspoon of freshly ground black pepper. Roast uncovered for about 20 minutes. Taste for doneness.

Per Serving: Calories: 218; Total fat: 9g; Saturated fat: 1g; Sodium: 331mg; Carbohydrates: 35g; Fiber: 5g; Protein: 5g; Sugar 6g

Cucumber Spa Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGETARIAN

On hot summer days, I love this cucumber salad served with my favorite grilled meats. Cucumbers are hydrating and have a delicious crunch. Served cold, this salad is a refreshing side dish. For a busy weeknight, try this salad alongside grilled salmon or chicken for a light meal that’s packed with fresh flavor.

2 English cucumbers, cut into half-moons

3 Roma tomatoes, quartered

½ red onion, thinly sliced

Apple Cider Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons apple juice

1 tablespoon apple cider vinegar

1 tablespoon Dijon mustard

1 tablespoon honey

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together until the salt has dissolved. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients with 2 tablespoons of Apple Cider Vinaigrette. Let sit in the refrigerator for about 10 minutes before serving.

DIY: This salad is even better 1 to 2 days later when all the ingredients have melded together. This recipe is very similar to making refrigerator quick pickles. To make quick pickles, whisk together ¼ of cup apple cider vinegar, 1 tablespoon of granulated sugar, 1 teaspoon of kosher salt, and 1 teaspoon of freshly ground black pepper in a storage container. Add 2 English cucumbers cut into half-moons and ½ of a sliced red onion. Refrigerate in a tightly sealed container for up to 1 week.

Per Serving: Calories: 88; Total fat: 5g; Saturated fat: 1g; Sodium: 154mg; Carbohydrates: 11g; Fiber: 6g; Protein: 2g; Sugar 2g

Herbaceous Chickpea Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGAN

In this recipe, the protein-packed chickpea is the star of the show, boosted by fresh herbs and a light and bright Mediterranean Herb Vinaigrette that brings lots of flavor to the humble chickpea. This is one of those salads that is even better the next day!

2 (15-ounce) cans chickpeas, drained and rinsed

1 bunch scallions, green part only, chopped

½ cup chopped red onion

¼ cup julienned fresh basil

Mediterranean Herb Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons finely chopped parsley

1 tablespoon freshly squeezed lemon juice

1 teaspoon dried oregano

¾ teaspoon ground cumin

½ teaspoon kosher salt

½ teaspoon red pepper flakes

In a small bowl, whisk all the ingredients together. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 2 tablespoons of Mediterranean Herb Vinaigrette. Taste and add more dressing, if desired.

DIY: To use dry chickpeas, cover 2 cups of chickpeas in cold water and soak overnight. After soaking, rinse the chickpeas. Place the chickpeas in a pot and cover with water. Bring to a boil and simmer for about 1 hour, stirring occasionally. Taste the chickpeas to make sure they are to your liking. Drain and let cool. Use in salads or other recipes. Store in the refrigerator for up to 3 days.

Per Serving: Calories: 244; Total fat: 6g; Saturated fat: 0g; Sodium: 49mg; Carbohydrates: 36g; Fiber: 10g; Protein: 11g; Sugar 7g

Garden-Fresh Green Pea Crunch Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, VEGETARIAN

Did you know that frozen peas are often sweeter than fresh peas? It’s because frozen peas are picked at their peak and frozen to preserve their flavor and color. This recipe will give you that garden-fresh taste even in the middle of winter. The tender sweet peas are contrasted with crunchy, peppery red radishes and topped with crispy onions for an extremely easy and unique salad.

1 (16-ounce) bag frozen green peas

1 cup sliced red radishes

½ cup sliced almonds

1 cup crispy onions

Honey Mustard Dressing

¼ cup mayonnaise

1 tablespoon yellow mustard

1 tablespoon honey

1 teaspoon white vinegar

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Add more honey, 1 tablespoon at a time, to your desired sweetness. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Prepare an ice water bath in a bowl and set aside.

2.

Bring a saucepan of salted water to a boil and cook the peas for 1 to 2 minutes.

3.

Immediately transfer the peas to the bowl of ice water to stop the cooking. Drain.

4.

In a large bowl, toss the peas, radishes, and almonds with 2 tablespoons of Honey Mustard Dressing. Taste and add more dressing, if desired.

5.

Serve on a platter, topped with the crispy onions.

VARIATION TIP: Try adding ½ cup of crumbled Parmesan cheese if you want added richness.

Per Serving: Calories: 189; Total fat: 11g; Saturated fat: 2g; Sodium: 226mg; Carbohydrates: 16g; Fiber: 5g; Protein: 6g; Sugar 6g

Creamy Avocado Corn Salad with Chipotle Ranch

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

Creamy avocados tossed with crunchy corn, black beans, tomatoes, scallions, and cilantro makes this delicious salad a great side for so many proteins. The Chipotle Ranch Dressing gives it a nice kick of spice and extra creaminess. Add a grilled chicken breast to make this a full meal.

2 avocados, diced

2 (15-ounce) cans corn, drained

1 (15-ounce) can black beans, drained and rinsed

1 cup halved cherry tomatoes

¼ cup chopped scallions, green part only

¼ cup chopped fresh cilantro

1 tablespoon freshly squeezed lime juice

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Chipotle Ranch Dressing

¼ cup mayonnaise

3 tablespoons whole milk

2 tablespoons diced chipotle peppers in adobo

1 tablespoon ranch packet seasoning

In a small bowl, whisk all the ingredients together. Taste for seasoning. Add more chipotle if you want it spicier. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 3 tablespoons of Chipotle Ranch Dressing. Taste and add more dressing, if desired.

Per Serving: Calories: 313; Total fat: 20g; Saturated fat: 4g; Sodium: 439mg; Carbohydrates: 34g; Fiber: 13g; Protein: 7g; Sugar 9g

Mandarin Orange Slaw with Sweet Chili Dressing

SERVES 4

DAIRY-FREE, VEGETARIAN

This slaw has it all—salty, sweet, crispy, and creamy. When served with protein like grilled or shredded chicken, it is a showstopper and a complete meal.

1 (8-ounce) bag cabbage slaw mix

1½ cups crispy chow mein noodles

¼ cup sliced almonds

1 avocado, diced

1 (11-ounce) can mandarin oranges, drained

1 tablespoon sesame seeds

Sweet Chili Dressing

¼ cup vegetable oil

2 tablespoons sweet chili sauce

1 tablespoon freshly squeezed lime juice

1 teaspoon soy sauce

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large bowl, toss the cabbage slaw mix, chow mein noodles, and almonds with 2 tablespoons of Sweet Chili Dressing. Taste and add more dressing, if desired.

2.

Serve, garnished with avocado, mandarin oranges, and sesame seeds.

DIY: To make homemade sweet chili sauce, whisk together 3 teaspoons of cornstarch and 2 tablespoons of water in a small bowl. In a saucepan, combine 1 cup of granulated sugar, ½ cup of rice wine vinegar, ½ cup of water, 3 tablespoons of red pepper flakes, 4 minced garlic cloves, 1 tablespoon of soy sauce, and 1 teaspoon of kosher salt and bring to a boil. Boil for 5 minutes. Turn the heat down to low and stir in the cornstarch mixture. Whisk together until the sauce thickens. Cool and store in an airtight container.

Per Serving: Calories: 332; Total fat: 20g; Saturated fat: 3g; Sodium: 322mg; Carbohydrates: 37g; Fiber: 9g; Protein: 7g; Sugar 12g

Green Apple Broccoli Slaw

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGETARIAN

This salad will finally get you to eat your broccoli! Broccoli is high in fiber and boasts higher protein than most vegetables. The Granny Smith apples add a tart burst, red onion provides a peppery bite, sunflower seeds offer a crunch, and the creamy sweet honey mustard dressing rounds out all the flavors for a perfect picnic slaw.

1 (8-ounce) bag broccoli slaw mix

1 Granny Smith apple, cored and thinly sliced

¼ cup thinly sliced red onion

¼ cup sunflower seeds

Apple Honey Mustard Dressing

¼ cup mayonnaise

2 tablespoons apple juice

1 tablespoon yellow mustard

1 tablespoon honey

1 teaspoon white vinegar

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Add more honey, 1 tablespoon at a time, to your desired sweetness. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 3 tablespoons of Apple Honey Mustard Dressing. Taste and add more dressing, if desired. Serve cold.

DIY: Create your own broccoli mix by shredding the stems of 3 broccoli florets, ¼ head of red cabbage, ¼ head of green cabbage, and 1 large carrot.

Per Serving: Calories: 136; Total fat: 8g; Saturated fat: 1g; Sodium: 112mg; Carbohydrates: 14g; Fiber: 4g; Protein: 4g; Sugar 8g

Sweet Sesame Edamame Slaw

SERVES 4

DAIRY-FREE, NUT-FREE, VEGAN

Edamame is a great source of plant-based protein. Well known in Japanese cuisine, edamame is often a starter or side dish. It is the star of the recipe when paired with Sweet Sesame Dressing. Use any leftover dressing as a marinade for your favorite protein.

1 (12-ounce) bag frozen edamame, thawed

2 cups shredded slaw mix

1 cup thinly sliced bell pepper (red, yellow, or orange)

1 cup bean sprouts (optional)

6 radishes, quartered

Sweet Sesame Dressing

¼ cup vegetable oil

2 tablespoons brown sugar

1 tablespoon rice wine vinegar

1 tablespoon soy sauce

1 tablespoon freshly squeezed lime juice

1 tablespoon sesame seeds

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 2 tablespoons of Sweet Sesame Dressing. Taste and add more dressing, if desired.

Per Serving: Calories: 147; Total fat: 7g; Saturated fat: 1g; Sodium: 60mg; Carbohydrates: 14g; Fiber: 6g; Protein: 10g; Sugar 4g

Apple Orchard Slaw

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

This slaw includes both sweet and tart apples. The crunchy texture of the apples, peppery bite from the radishes, and tang of the sweet Apple Cider Vinaigrette makes this the perfect slaw to serve with a side of barbecue or brats, grilled chicken, or burgers.

1 large Fuji apple, halved, cored, and sliced thinly

1 large Granny Smith apple, halved, cored, and sliced thinly

1 (6-ounce) bag shredded slaw mix

6 radishes, sliced thinly

Apple Cider Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons apple juice

1 tablespoon apple cider vinegar

1 tablespoon Dijon mustard

1 tablespoon honey

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together until the salt has dissolved. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large bowl, toss all the ingredients together with 2 tablespoons of Apple Cider Vinaigrette. Taste and add more dressing, if desired.

2.

Cover with plastic wrap and store in the refrigerator before serving.

INGREDIENT TIP: There are some interesting tricks to keep apples from oxidizing and turning brown that you might want to try: Squeeze lemon juice on apples immediately after cutting; the citric acid will slow the oxidation. Or you can soak the slices in ginger ale or lemon-lime soda. Any soda with citric acid should work without affecting the flavor.

Per Serving: Calories: 111; Total fat: 3g; Saturated fat: 0g; Sodium: 84mg; Carbohydrates: 19g; Fiber: 4g; Protein: 1g; Sugar 13g

Cilantro-Lime Jicama Slaw

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGAN

You’ve probably passed by the jicama in your grocery store’s produce section hundreds of times and never thought to pick it up. After peeling the outer brown skin, you are left with the white interior that is crunchy, watery, and most often eaten as a snack with salt and other spices. In this recipe, we are turning jicama into a fun slaw with Cilantro-Lime Vinaigrette.

4 cups peeled and thinly sliced jicama

1 cup pre-shredded carrots

½ cup thinly sliced red onion

Cilantro-Lime Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lime juice

2 tablespoons chopped fresh cilantro

1 teaspoon kosher salt

1 teaspoon ground cumin

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 2 tablespoons of Cilantro-Lime Vinaigrette. Taste and add more dressing, if desired. Serve chilled.

SUBSTITUTION TIP: If you cannot find jicama, substitute other crunchy root vegetables like kohlrabi, water chestnuts, or daikon radishes.

Per Serving: Calories: 97; Total fat: 3g; Saturated fat: 1g; Sodium: 242mg; Carbohydrates: 15g; Fiber: 7g; Protein: 1g; Sugar 4g

Carrot Beet Apple Slaw

SERVES 4

DAIRY-FREE, NUT-FREE, VEGAN

Root vegetables are perfect in slaws because they stay firm and crunchy even after being tossed with dressing. This recipe combines shredded carrots, earthy red beets, and tart Granny Smith apples for a beautiful contrast of color and flavor. This slaw will brighten any meal and is loaded with vitamin C.

1 (15-ounce) can pickled sliced beets, julienned

1 (5-ounce) bag shredded carrots

1 Granny Smith Apple, cored and julienned

Orange-Sesame Dressing

¼ cup vegetable oil

2 tablespoons brown sugar

1 tablespoon rice wine vinegar

1 tablespoon soy sauce

1 tablespoon orange juice

1 tablespoon sesame seeds

In a small bowl, whisk together all the ingredients until the brown sugar has dissolved. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients with 2 tablespoons of Orange-Sesame Dressing. Taste and add more dressing, if desired.

DIY: Make simple homemade refrigerator pickled beets with 6 to 8 medium-size beets. Roast the beets at 400°F for 30 to 35 minutes. Let cool, then peel off the skins and slice. In a saucepan, combine 1½ cups of water, 1½ cups of white vinegar, ¼ cup of granulated sugar, 1 tablespoon of whole black peppercorns, and ½ tablespoon of kosher salt. Bring to a boil and boil until the sugar has dissolved. Turn off the heat. Place the sliced beets in sterilized glass jars and pour the mixture into each jar, covering the beets. Seal tightly and refrigerate for about 1 week before serving. Store for up to 3 weeks in the refrigerator.

Per Serving: Calories: 138; Total fat: 3g; Saturated fat: 2g; Sodium: 350mg; Carbohydrates: 27g; Fiber: 5g; Protein: 1g; Sugar 21g

Brussels Sprouts Slaw

SERVES 4

GLUTEN-FREE, VEGETARIAN

Brussels sprouts have come a long way. Once a mushy side dish pushed around the dinner plate, they’ve got their sexy back with creative recipes that have made them one of the most popular greens at the grocery store. Brussels sprouts boast vitamins B6 and C, potassium, and fiber, which makes this slaw ultra-nutritious, especially because they are raw.

1 (9-ounce) bag shredded Brussels sprouts

1 cup dried cranberries

1 Granny Smith apple, cored and diced

½ cup chopped walnuts

¼ cup crumbled feta cheese

Honey Balsamic Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons balsamic vinegar

2 tablespoons honey

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 2 tablespoons of Honey Balsamic Vinaigrette. Taste and add more dressing, if desired.

VARIATION TIP: Try this recipe by pan roasting the Brussels sprouts for a different texture. Heat a large sauté pan with 1 tablespoon of olive oil over high heat. Add shredded Brussels sprouts and toss with ½ teaspoon of kosher salt and freshly ground black pepper. Cook over high heat until the sprouts start to brown.

Per Serving: Calories: 318; Total fat: 17g; Saturated fat: 3g; Sodium: 202mg; Carbohydrates: 42g; Fiber: 6g; Protein: 6g; Sugar 28g

Island Vibes Mango Cucumber Slaw

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGAN

Let’s get into some island vibes with this refreshing slaw featuring crispy, crunchy cucumbers and sweet mangos. This salad reminds me of my visits to the Philippines where we often grill meats and fish by the beach with our toes in the sand. This slaw combines raw vegetables that are full of fiber and vitamins with summery flavors that will brighten up your meals. Grocery stores now carry an array of precut and prechopped fruits and vegetables that make it quick to create this salad at home.

1 (6-ounce) bag shredded red cabbage

1 English cucumber, cut lengthwise and julienned

1 ripe mango, julienned

1 red bell pepper, seeded and julienned

1 jalapeño pepper, seeded and julienned

Cilantro-Lime Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lime juice

2 tablespoons chopped fresh cilantro

1 teaspoon kosher salt

1 teaspoon ground cumin

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 2 tablespoons of Cilantro-Lime Vinaigrette. Taste and add more dressing, if desired.

SUBSTITUTION TIP: If you don’t like mangos, try substituting with 2 cups of julienned pineapple.

Per Serving: Calories: 117; Total fat: 4g; Saturated fat: 1g; Sodium: 161mg; Carbohydrates: 21g; Fiber: 3g; Protein: 2g; Sugar 16g

Snap Pea Broccoli Slaw

SERVES 4

DAIRY-FREE, NUT-FREE, VEGAN

Broccoli slaw mixes the julienned stems of broccoli with carrots and cabbage, all premixed and ready to go. Snap peas are high in vitamins A, C, and K, as well as iron, potassium, and folate, and red onion brings a peppery bite. Also high in antioxidants, this is a delicious slaw perfect to serve any night of the week.

2 cups premade broccoli slaw mix

2 cups chopped snap peas, sliced diagonally

¼ cup thinly sliced red onion

Orange-Sesame Dressing

¼ cup vegetable oil

2 tablespoons brown sugar

1 tablespoon rice wine vinegar

1 tablespoon soy sauce

1 tablespoon orange juice

1 tablespoon sesame seeds

In a small bowl, whisk together all the ingredients until the brown sugar has dissolved. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients with 2 tablespoons of Orange-Sesame Dressing. Taste and add more dressing, if desired.

DIY: Try making homemade pickled red onions. In a bowl, whisk together 1 cup of white vinegar, 1 tablespoon of sugar, and 1 tablespoon of freshly ground black pepper. Pour into a bowl with 1 sliced red onion and let sit for at least 30 minutes to use for your salad. Refrigerate overnight for best taste.

Per Serving: Calories: 69; Total fat: 3g; Saturated fat: 2g; Sodium: 61mg; Carbohydrates: 8g; Fiber: 3g; Protein: 3g; Sugar 4g

Detox Red Cabbage Kale Slaw

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGETARIAN

Red cabbage is an excellent source of vitamins A, C, and K, as well as manganese, which supports energy metabolism. Along with its great nutritional value, it provides both color and crunch to this slaw. I love using baby kale for salads and slaws because the leaves are more tender when raw compared with regular kale leaves. You can use regular kale in this recipe, but make sure to shred it, so that it’s easier to chew.

1 (10-ounce) package shredded red cabbage

1 (10-ounce) package baby kale

1 red bell pepper, julienned

¼ cup chopped fresh parsley

¼ cup toasted pumpkin seeds

¼ cup dried cranberries

Cranberry Honey Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons cranberry juice

2 teaspoons honey

¼ teaspoon salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together until the salt has dissolved. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients with 2 tablespoons of Cranberry Honey Vinaigrette. Taste and add more dressing, if desired.

DIY: Toast pumpkin seeds at home to make your own batch for salads or snacking. Toss 2 cups of raw shelled pumpkin seeds with 2 tablespoons of olive oil, 1 teaspoon of kosher salt, ½ teaspoon of freshly ground black pepper, and 2 teaspoons of paprika. Bake in the oven at 350°F for about 5 minutes. Let cool and store in an airtight container for up to 1 week.

Per Serving: Calories: 178; Total fat: 10g; Saturated fat: 2g; Sodium: 117mg; Carbohydrates: 22g; Fiber: 6g; Protein: 7g; Sugar 12g

Sunny Winter Orange Quinoa Salad

Chapter Four

Grain and Bean Salads

Farro Grape Salad

Crispy Chickpea Caesar Salad

Lemon-Parsley Radicchio Navy Bean Salad

Confetti Arugula and Pearl Couscous Salad

Green Brown Rice Salad

Warm Honey-Sautéed Carrots and Quinoa Salad

Backyard Summer Veg Cannellini Bean Salad

Ancient Grain Barley Kale Salad

Power Lentil Apple Salad

Sunny Winter Orange Quinoa Salad

Steamed Vegetables and Brown Rice Salad

Farro Grape Salad

SERVES 4

VEGETARIAN

Farro is an ancient wheat grain with a nutty flavor. It looks very similar to barley, but is a bit larger. This recipe mixes farro with sweet grapes, crunchy pecans, spinach, and feta cheese to blend flavors that will modernize this ancient grain. This salad takes a little longer to make than others because you are cooking the farro, but during this hands-off time, you can gather and prepare the remaining ingredients.

2 cups water

1 cup uncooked pearl farro

1 (8-ounce) bag spinach

1 cup halved seedless grapes

½ cup chopped pecans

½ cup crumbled feta cheese

Grape Balsamic Dressing

¼ cup extra-virgin olive oil

2 tablespoons balsamic vinegar

1 tablespoon grape jelly

2 teaspoons Dijon mustard

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a saucepan, bring the water to a boil and add the farro. Cover, reduce to a simmer, and cook for about 20 minutes, until the farro is tender. Drain any excess water and cool.

2.

In a large bowl, toss the farro, spinach, grapes, and pecans with 3 tablespoons of Grape Balsamic Dressing. Taste and add more dressing, if desired.

3.

Top with feta cheese and serve.

INGREDIENT TIP: To save time for future meals, make a batch of cooked farro, let it cool on a baking sheet to prevent the grains from clumping together, and place it in a resealable freezer bag or container. Store in the freezer for future salads and recipes for up to 3 months.

Per Serving: Calories: 418; Total fat: 22g; Saturated fat: 5g; Sodium: 271mg; Carbohydrates: 51g; Fiber: 10g; Protein: 9g; Sugar 10g

Crispy Chickpea Caesar Salad

SERVES 4

NUT-FREE

Legend has it that the Caesar salad was actually created in Tijuana, Mexico, by Italian-American Caesar Cardini in the early 1920s. Since then, Caesar salad has become a restaurant staple. We’re going to switch up the classic Caesar salad recipe and add crispy chickpeas instead of croutons to add protein and texture. This is a great meatless salad you’re going to want to whip up often.

1 (10-ounce) bag chopped romaine lettuce

1 cup shaved Parmesan cheese

1 (6-ounce) package crispy/roasted chickpeas, any flavor

Caesar Dressing

¼ cup Parmesan cheese

¼ cup mayonnaise

1 tablespoon sour cream

1 garlic clove, peeled

1 teaspoon freshly squeezed lemon juice

1 teaspoon Worcestershire sauce

½ teaspoon Dijon mustard

Salt

Freshly ground black pepper

Put all the ingredients in a blender and process until smooth. Taste for seasoning and add salt as needed. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss the lettuce and Parmesan with ¼ cup of Caesar Dressing. Taste and add more dressing, if desired. Top with the crispy chickpeas.

DIY: Roast your own chickpeas easily with 1 (15-ounce) can of drained and rinsed chickpeas, 2 tablespoons of olive oil, 2 teaspoons of kosher salt, ½ teaspoon of freshly ground black pepper, and 2 teaspoons of ground cumin. Toss all the ingredients together and roast in the oven at 375°F for 10 to 15 minutes, until golden brown.

Per Serving: Calories: 255; Total fat: 15g; Saturated fat: 5g; Sodium: 470mg; Carbohydrates: 18g; Fiber: 5g; Protein: 12g; Sugar 3g

Lemon-Parsley Radicchio Navy Bean Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGAN

Most popular in Italian dishes, radicchio is sometimes mistaken for red cabbage. Radicchio is a red endive with the same beautiful red-purple color but with a slightly bitter taste. It is often found in stews and soups, but when eaten raw, it is especially bitter and spicy. This salad combines radicchio and navy beans with Lemon-Parsley Vinaigrette to add a burst of fresh flavor. It’s one of the easiest salads you’ll ever make with ingredients you probably never thought to combine.

2 (15-ounce) cans navy beans, drained and rinsed

2 cups shredded radicchio

Lemon-Parsley Vinaigrette

½ cup extra-virgin olive oil

¼ cup finely chopped fresh parsley

2 tablespoons freshly squeezed lemon juice

1 teaspoon red pepper flakes

1 teaspoon kosher salt

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss the radicchio and navy beans together with ¼ cup of Lemon-Parsley Vinaigrette. Add a drizzle of olive oil, if desired.

VARIATION TIP: This salad is great with 2 (5-ounce) cans of tuna to make it a complete meal. Make sure the tuna is drained before adding to the salad.

SUBSTITUTION TIP: If you can’t find radicchio, use 2 cups of shredded red cabbage instead.

Per Serving: Calories: 276; Total fat: 10g; Saturated fat: 1g; Sodium: 150mg; Carbohydrates: 36g; Fiber: 15g; Protein: 11g; Sugar 1g

Confetti Arugula and Pearl Couscous Salad

SERVES 4

DAIRY-FREE, NUT-FREE, VEGAN

Not your typical small couscous, pearl couscous is made up of larger pearls and is known as Jerusalem or Israeli couscous or giant couscous. Couscous became popular in Israel in the 1950s when rice was scarce, and it is often used in Middle Eastern cooking. This salad is made with dried cranberries, pumpkin seeds, jarred roasted bell peppers, arugula, and parsley, giving it the name “confetti” with the colorful mix of ingredients. This is even more flavorful the next day, so make sure you save some for lunch.

1 (10-ounce) box pearl couscous

1 (8-ounce) bag arugula

¼ cup pumpkin seeds

¼ cup dried cranberries

¼ cup sliced roasted red bell peppers

¼ cup chopped parsley

Balsamic Dressing

¼ cup extra-virgin olive oil

2 tablespoons balsamic vinegar

2 teaspoons Dijon mustard

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Cook the couscous according to package instructions. Set aside and let cool.

2.

In a large bowl, toss the cooled couscous, arugula, pumpkin seeds, cranberries, peppers, and parsley with 2 tablespoons of Balsamic Dressing. Taste and add more dressing, if desired.

DIY: Roast red bell peppers easily for salads and meals. Preheat the oven to 400°F. Cut 2 large red bell peppers in half. Discard the seeds and white veins inside the peppers. Place the peppers on a baking sheet and liberally drizzle olive oil on each pepper. Sprinkle 1 teaspoon of kosher salt and ¼ teaspoon of freshly ground black pepper over the peppers. Roast in the oven for 15 to 20 minutes until tender. Let cool and store in an airtight container for up to 3 days.

Per Serving: Calories: 380; Total fat: 9g; Saturated fat: 2g; Sodium: 88mg; Carbohydrates: 64g; Fiber: 5g; Protein: 12g; Sugar 6g

Green Brown Rice Salad

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

Brown rice is gluten-free and is the same grain as white rice but retains the bran and germ—the most nutritious parts of the grain. This recipe combines brown rice with a mix of green vegetables and produce to make this salad filling and healthy. It’s great for making ahead because it only gets better as the flavors meld together with the homemade Italian Dressing.

1 (8-ounce) box instant brown rice

1 (8-ounce) bag fresh spinach, roughly chopped

½ cup diced zucchini

¼ cup chopped scallions, green part only

¼ cup chopped fresh parsley

¼ cup crumbled feta

Italian Dressing

¼ cup extra-virgin olive oil

2 tablespoons red wine vinegar

1 tablespoon dried Italian seasoning

1 garlic clove, minced

1 teaspoon granulated sugar

1 teaspoon Dijon mustard

½ teaspoon red pepper flakes

In a small bowl, whisk all the ingredients together until the sugar has dissolved. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Cook the brown rice according to package instructions and set aside to cool.

2.

In a large bowl, toss together the spinach, zucchini, scallions, parsley, and feta with 3 tablespoons of Italian Dressing. Taste and add more dressing, if desired.

SUBSTITUTION TIP: You can substitute brown rice with any grain like farro or barley. You can also try short pasta like orzo.

Per Serving: Calories: 298; Total fat: 11g; Saturated fat: 3g; Sodium: 105mg; Carbohydrates: 45g; Fiber: 2g; Protein: 6g; Sugar 2g

Warm Honey-Sautéed Carrots and Quinoa Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, VEGETARIAN

Quinoa is one of the most popular gluten-free grains, and there are quick-cook varieties that are perfect for quick recipes like this to create a healthy and delicious meal in just minutes.

1 (12-ounce) bag boil-in-bag quinoa

1 tablespoon extra-virgin olive oil

1 (10-ounce) bag shredded carrots

1 teaspoon kosher salt

Freshly ground black pepper

2 tablespoons honey

¼ cup sliced almonds

Citrus Honey Vinaigrette

¼ cup extra-virgin olive oil

2 teaspoons freshly squeezed lemon juice

2 teaspoons freshly squeezed orange juice

2 teaspoons honey

1 teaspoon salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together until the salt has dissolved. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Cook the boil-in-bag quinoa according to package directions, then set aside to cool.

2.

In a sauté pan, heat the olive oil over medium-high heat and sauté the carrots for about 5 minutes, until tender. Season with salt and pepper.

3.

Add the honey and toss to coat the carrots.

4.

Taste for seasoning and turn off the heat.

5.

In a large bowl, toss the quinoa, sliced almonds, and sautéed carrots with 2 tablespoons of Citrus Honey Vinaigrette. Taste and add more dressing, if desired.

DIY: Try toasting the almonds to add a depth of flavor. Place the almonds on a dry sauté pan over medium-low heat. Continually toss the almonds around the pan for 2 to 3 minutes and immediately remove them from the pan to cool.

Per Serving: Calories: 481; Total fat: 17g; Saturated fat: 2g; Sodium: 445mg; Carbohydrates: 71g; Fiber: 9g; Protein: 14g; Sugar 13g

Backyard Summer Veg Cannellini Bean Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGETARIAN

My aunt, who is a great gardener, used to have the best summer vegetables right in her backyard. Her tomatoes and cucumbers were so abundant that she often had to give them away. This recipe reminded me of using all those simple garden vegetables that tasted so good. Added to this salad are hearty cannellini beans, a white bean high in soluble fiber, which stimulates the gastronomical tract and aids in digestion.

2 (15-ounce) cans cannellini beans, drained and rinsed

2 cups chopped fresh spinach

1 (15-ounce) can sweet corn, drained

1 cup halved cherry tomatoes

1 avocado, diced

½ cup diced cucumber

4 red radishes, halved and thinly sliced

Honey Balsamic Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons balsamic vinegar

2 tablespoons honey

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 3 tablespoons of Honey Balsamic Vinaigrette. Taste and add more dressing, if desired.

SUBSTITUTION TIP: You can substitute chickpeas or navy beans for cannellini beans.

Per Serving: Calories: 441; Total fat: 16g; Saturated fat: 3g; Sodium: 167mg; Carbohydrates: 66g; Fiber: 21g; Protein: 16g; Sugar 12g

Ancient Grain Barley Kale Salad

SERVES 4

NUT-FREE, VEGETARIAN

Barley is an ancient cereal grain that belongs to the grass family. It is rich in B vitamins and is one of the cheapest super grains you will find at the grocery store. Despite having been grown for more than 10,000 years, barley is an underrated grain that can be used more often in modern-day kitchens. This recipe takes a little longer to make than others, but it is hands-off time, so you can prep the rest of the ingredients as the barley cooks.

2 cups water

½ cup uncooked pearl barley

2 cups shredded kale

1 (15-ounce) can chickpeas, drained and rinsed

1 avocado, diced

½ cup chopped green beans

¼ cup chopped red onion

¼ cup pumpkin seeds

¼ cup crumbled feta cheese

Honey Mustard Dressing

¼ cup mayonnaise

1 tablespoon yellow mustard

1 tablespoon honey

1 teaspoon white vinegar

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Add more honey, 1 tablespoon at a time, to your desired sweetness. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a medium saucepot, combine the water and barley and bring to a boil. Reduce the heat to simmer, cover, and cook until the barley is tender, about 20 minutes. Drain any excess water.

2.

In a large bowl, toss the barley, kale, chickpeas, avocado, green beans, onion, pumpkin seeds, and feta with 2 tablespoons of Honey Mustard Dressing.

SUBSTITUTION TIP: For a gluten-free substitute, try brown rice.

Per Serving: Calories: 414; Total fat: 20g; Saturated fat: 5g; Sodium: 255mg; Carbohydrates: 48g; Fiber: 14g; Protein: 14g; Sugar 8g

Power Lentil Apple Salad

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

Part of the legume family, lentils are naturally gluten-free, low in fat, and high in protein. There are different types of lentils: green, yellow, and red, and all are high in fiber, iron, and minerals. This recipe pairs green lentils with crispy sweet apples, crunchy sunflower seeds, and dried cranberries with an Apple Cider Vinaigrette for a light yet flavorful salad. Leave out the cheese to make this vegan or add chicken to make it a full meal.

2 cups spinach

1 (15-ounce) can green lentils, drained and rinsed

1 Fuji apple, cored and diced

¼ cup diced red onion

¼ cup dried cranberries

¼ cup toasted sunflower seeds

¼ cup crumbled feta cheese

Apple Cider Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons apple cider vinegar

2 teaspoons granulated sugar

1 teaspoon salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together until the sugar dissolves. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients with 2 tablespoons of Apple Cider Vinaigrette. Taste and add more dressing, if desired.

DIY: To toast sunflower seeds at home, heat 1 cup of raw sunflower seeds in a sauté pan over medium-low heat and continuously toss and stir to prevent burning for 5 to 6 minutes. Once warm and the natural oils of the seeds start to release, you can add any spices you want, like ½ teaspoon of kosher salt, ½ teaspoon of garlic powder, ½ teaspoon of paprika, or freshly ground black pepper.

Per Serving: Calories: 184; Total fat: 12g; Saturated fat: 3g; Sodium: 294mg; Carbohydrates: 19g; Fiber: 4g; Protein: 5g; Sugar 12g

Sunny Winter Orange Quinoa Salad

SERVES 4

VEGETARIAN

This citrus salad will brighten up any cold or snowy day. Packed with vitamin C and sweetness, oranges have a low glycemic index and are high in fiber and polyphenols, which moderates the rise of blood sugar. This salad packs even more nutrition with gluten-free quinoa that is high in fiber and protein. Spinach is a superfood in its own right, providing protein, iron, vitamins, and minerals.

1 (12-ounce) bag boil-in-a-bag quinoa

1 (8-ounce) bag spinach

1 (15-ounce) can mandarin oranges, drained

½ cup pomegranate seeds

¼ cup crumbled feta cheese

¼ cup sliced almonds

Orange-Sesame Dressing

¼ cup vegetable oil

2 tablespoons brown sugar

1 tablespoon rice wine vinegar

1 tablespoon soy sauce

1 tablespoon orange juice

1 tablespoon sesame seeds

In a small bowl, whisk all the ingredients together until the brown sugar has dissolved. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Cook the quinoa according to package instructions. Set aside and cool.

2.

In a large bowl, gently toss the quinoa, spinach, oranges, and pomegranate seeds with 2 tablespoons of Orange-Sesame Dressing. Taste and add more dressing, if desired.

3.

Place the salad on a serving platter and top with feta cheese and almonds and serve.

SUBSTITUTION TIP: Segment 2 fresh oranges instead of using canned mandarin oranges. To segment an orange, first slice off each end, making a flat top and bottom. With a paring knife, slice the peel away from the orange segments. Once the peel is off, cut out the orange segments between each rib of the orange, careful to use as little of the bitter white part as possible.

Per Serving: Calories: 392; Total fat: 13g; Saturated fat: 2g; Sodium: 149mg; Carbohydrates: 58g; Fiber: 8g; Protein: 13g; Sugar 12g

Steamed Vegetables and Brown Rice Salad

SERVES 4

GLUTEN-FREE, NUT-FREE, VEGETARIAN

One of the best grocery store finds is frozen steamer vegetables. Many of them are already seasoned, so all you have to do is pop the bag in the microwave and add the vegetables to your meals. We’re going to take a seasoned vegetable mix and turn it into a delicious brown rice salad that you can use as a hearty and healthy side to your favorite proteins.

1 (8-ounce) box instant brown rice

1 (8-ounce) bag frozen seasoned steamer vegetable mix

¼ cup crumbled feta cheese

Lemon Sesame Dressing

3 tablespoons extra-virgin olive oil

1 tablespoon freshly squeezed lemon juice

1 tablespoon white vinegar

2 teaspoons granulated sugar

1 teaspoon Dijon mustard

1 teaspoon sesame seeds

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together until the sugar dissolves. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Cook the brown rice according to package directions and transfer to a large bowl.

2.

Steam the vegetables according to package directions and add to the bowl.

3.

Toss the vegetables and brown rice together with 3 tablespoons of Lemon Sesame Dressing.

4.

Top with feta cheese.

DIY: To try this recipe with homemade roasted vegetables, preheat the oven to 400°F and, on a baking sheet, toss 1 large sliced carrot, 1 head of broccoli cut into florets, 1 medium chopped onion, 2 chopped garlic cloves. 3 tablespoons of olive oil, 2 teaspoons of dried Italian seasoning, 2 teaspoons of salt, and ½ teaspoon of freshly ground black pepper. Roast for about 15 minutes.

Per Serving: Calories: 327; Total fat: 9g; Saturated fat: 3g; Sodium: 197mg; Carbohydrates: 53g; Fiber: 4g; Protein: 8g; Sugar 1g

Summer Garden Caesar Panzanella Salad

Chapter Five

Pasta and Bread Salads

Italian Sun-Dried Tomato and Cheese Tortellini Salad

Zesty Lemon Orzo Pasta Salad

Antipasto Crouton Salad

Summer Garden Caesar Panzanella Salad

Meatless Corn Bread Chipotle Cobb Salad

Warm Cremini Mushroom Focaccia Salad

Greek Islands Sun-Dried Tomato Pesto Pasta Salad

Barbecue Macaroni Salad

Mexican Street Corn Pasta Salad

Philippine Island Macaroni Salad

Caprese Bow-Tie Pasta Salad

Green Goddess Pea Pasta Salad

Italian Sun-Dried Tomato and Cheese Tortellini Salad

SERVES 4

NUT-FREE, VEGETARIAN

Little pockets of tortellini filled with cheese and tossed with sun-dried tomatoes, spinach, and salty bites of Parmesan cheese make up this super-simple pasta salad that’s even better a few hours after it’s made. Sun-dried tomatoes are key to this salad. They contain vitamins A and C and have a rich, deep flavor that complements the cheesy tortellini.

1 (10-ounce) bag cheese tortellini pasta

1 (8-ounce) bag spinach

½ cup chopped sun-dried tomatoes

½ cup shredded Parmesan cheese

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Sun-Dried Tomato Basil Vinaigrette

¼ cup sun-dried tomato oil from the jar

2 tablespoons balsamic vinegar

1 tablespoon chopped fresh basil

1 teaspoon red pepper flakes

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Bring a large pot of water to a boil and cook the pasta according to package instructions. Drain and set aside in a large bowl.

2.

Add the spinach, sun-dried tomatoes, Parmesan cheese, salt, and pepper and toss with 3 tablespoons of Sun-Dried Tomato Basil Vinaigrette.

DIY: You can make oven-roasted tomatoes at home instead of sun-dried by cutting 1 pint of cherry tomatoes and cutting the tomatoes in half. Season with 1 teaspoon of salt and ¼ teaspoon of freshly ground black pepper. Drizzle with about 1 tablespoon of olive oil and slow roast at 250°F for 2½ to 3 hours, until reduced and lightly browned.

Per Serving: Calories: 198; Total fat: 8g; Saturated fat: 3g; Sodium: 560mg; Carbohydrates: 21g; Fiber: 2g; Protein: 9g; Sugar 1g

Zesty Lemon Orzo Pasta Salad

SERVES 4

NUT-FREE, VEGETARIAN

This salad has peppery arugula, feta cheese, and pickled red cabbage to bring that extra-zesty flavor. Orzo is a short pasta that looks like a large grain of rice or barley. In fact, orzo is Italian for “barley” and is named for its resemblance to the grain. Its fluffy texture is great tossed with greens and your favorite ingredients.

8 ounces orzo pasta

2 teaspoons kosher salt

1 tablespoon freshly squeezed lemon juice

2 cups arugula

½ cup crumbled feta cheese

¼ cup jarred pickled red cabbage

Lemon-Garlic Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lemon juice

1 tablespoon Dijon mustard

1 teaspoon kosher salt

1 teaspoon red pepper flakes

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Bring a large pot of water to a boil, add the orzo and salt, and cook for 8 to 10 minutes. Drain and place the hot pasta in a large bowl.

2.

Add the lemon juice to the orzo and toss. Add the arugula, feta, pickled red cabbage, and 3 tablespoons of Lemon-Garlic Vinaigrette and toss well. Taste and add more dressing, if desired.

DIY: Make quick-pickled red cabbage at home with 2 cups of sliced red cabbage. You can use a mandoline or knife to make thin slices. In a large bowl, combine ½ cup of apple cider vinegar, ½ cup of water, 2 tablespoons of sugar, 1 teaspoon of salt, and ¼ teaspoon of freshly ground black pepper. Whisk all the ingredients until the sugar has dissolved. Add the cabbage and stir. Cover with plastic wrap, let sit on the counter for 2 hours, and serve, or store in glass jars in the refrigerator for up to 3 weeks.

Per Serving: Calories: 339; Total fat: 12g; Saturated fat: 4g; Sodium: 565mg; Carbohydrates: 47g; Fiber: 2g; Protein: 10g; Sugar 6g

Antipasto Crouton Salad

SERVES 4

NUT-FREE, VEGETARIAN

Antipasto is an Italian appetizer board or platter consisting of a variety of meats, anchovies, cheeses, and fresh and pickled vegetables. We’re making ours a quick and easy version with a twist of crunchy croutons tossed into the salad. This salad is best when served immediately, or you can make it ahead by simply tossing all the ingredients together except the croutons, then mixing them in when ready to serve.

1 (5-ounce) package any flavor croutons

2 cups halved cherry tomatoes

1 cup mozzarella cheese, balls or diced

½ cup halved black olives

4 whole pepperoncini peppers

¼ cup thinly sliced red onion

¼ cup roughly chopped parsley

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Red Wine Vinaigrette

¼ cup extra-virgin olive oil

3 tablespoons red wine vinegar

1 tablespoon Dijon mustard

1 teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, gently toss all the ingredients with 3 tablespoons of Red Wine Vinaigrette. Taste and add more dressing, if desired.

DIY: Make homemade garlic croutons with sliced bread. Heat the oven to 350°F. Cut 6 to 8 slices of bread into 1-inch pieces. In a mixing bowl, whisk together ½ cup of olive oil, 1 tablespoon of Italian seasoning, 1 tablespoon of garlic powder, 2 teaspoons of salt, and ¼ teaspoon of freshly ground black pepper. Add the bread and toss until fully coated. Bake for 8 to 10 minutes, until golden brown.

Per Serving: Calories: 309; Total fat: 14g; Saturated fat: 5g; Sodium: 1102mg; Carbohydrates: 33g; Fiber: 4g; Protein: 12g; Sugar 3g

Summer Garden Caesar Panzanella Salad

SERVES 4

NUT-FREE

Panzanella salad is a popular Italian dish, featuring stale bread tossed with vegetables, meats, and cheeses. Traditionally, this salad was created by farmers using readily available ingredients like tomatoes, red onion, and basil. Although usually dressed with oil and vinegar, we are creating this salad with creamy Caesar Dressing for a different style that’s going to be a hit.

1 (5-ounce) package garlic croutons

1 (4.5-ounce) bag shredded romaine lettuce

1 English cucumber, cut into rounds and halved

1 cup halved cherry tomatoes

½ cup shaved Parmesan cheese

¼ cup sliced red onion

Caesar Dressing

¼ cup mayonnaise

2 tablespoons sour cream

½ teaspoon Dijon mustard

¼ cup Parmesan cheese

1 garlic clove

1 teaspoon lemon juice

¼ teaspoon kosher salt

Freshly ground black pepper

Blend all the ingredients in a blender or NutriBullet. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 2 tablespoons of Caesar Dressing. Taste and add more dressing, if desired.

Per Serving: Calories: 273; Total fat: 13g; Saturated fat: 5g; Sodium: 709mg; Carbohydrates: 29g; Fiber: 3g; Protein: 8g; Sugar 4g

Meatless Corn Bread Chipotle Cobb Salad

SERVES 4

NUT-FREE, VEGETARIAN

If you go to your grocery store deli, bread aisle, or hot prepared foods section, you will most likely find premade corn bread. Pick it up! Corn bread, which is usually a side dish for soups and stews, becomes the main event in this recipe.

4 cups cubed store-bought, prebaked corn bread

1 (8-ounce) bag shredded lettuce

1 cup halved cherry tomatoes

1 avocado, sliced

½ cup canned corn, drained and rinsed

4 hardboiled eggs, quartered

¼ cup crumbled Gorgonzola cheese

Chipotle Ranch Dressing

¼ cup mayonnaise

3 tablespoons whole milk

2 tablespoons diced chipotle peppers in adobo

1 tablespoon ranch packet seasoning

In a small bowl, whisk all the ingredients together. Add more chipotle if you want it spicier. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large bowl, gently toss the corn bread and lettuce with 2 tablespoons of Chipotle Ranch Dressing, and place on a serving platter.

2.

Arrange the cherry tomatoes, avocado, corn, hardboiled eggs, and Gorgonzola cheese on top of the salad, grouped by each ingredient.

3.

Drizzle more Chipotle Ranch Dressing on top, if desired.

DIY: Make your own homemade ranch seasoning and store to use in dressings or marinades. In a small jar, combine 1 tablespoon of dried parsley, 2 teaspoons of garlic powder, 2 teaspoons of onion powder, 2 teaspoons of kosher salt, 2 teaspoons of freshly ground black pepper, and 1 teaspoon of paprika. To make it buttermilk ranch dressing, add ⅓ cup of dry powdered buttermilk.

Per Serving: Calories: 495; Total fat: 23g; Saturated fat: 7g; Sodium: 640mg; Carbohydrates: 50g; Fiber: 7g; Protein: 16g; Sugar 10g

Warm Cremini Mushroom Focaccia Salad

SERVES 4

DAIRY-FREE, NUT-FREE, VEGAN

My kids love focaccia bread because it tastes very much like delicious, golden-brown pizza dough. Focaccia is a flat Italian bread topped with different ingredients like tomato sauce, olives, garlic, rosemary, cherry tomatoes, and even grapes! For making salads, those different flavors give you so many options to play with for extra pizzazz. Most major grocery stores carry baked, ready-to-go focaccia, so bring some home for this delicious salad recipe.

2 tablespoons extra-virgin olive oil

8 ounces sliced cremini mushrooms or white mushrooms

1 teaspoon kosher salt

Freshly ground black pepper

4 cups focaccia bread, cut into 1-inch pieces

1 (8-ounce) bag spinach

¼ cup chopped fresh parsley

Garlic Parsley Vinaigrette

¼ cup extra-virgin olive oil

1 tablespoon red wine vinegar

1 tablespoon chopped fresh parsley

2 garlic cloves, minced

1 teaspoon Dijon mustard

¼ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a sauté pan, heat the olive oil over medium-high heat. Sauté the mushrooms for 3 to 5 minutes, until the mushrooms begin to soften and release their liquid.

2.

Once the mushrooms are soft, add the salt and pepper and sauté for another 2 to 3 minutes. Turn off the heat.

3.

In a large bowl, toss the sautéed mushrooms, focaccia bread, spinach, and parsley with 2 tablespoons of Garlic Parsley Vinaigrette. Taste and add more dressing, if desired.

DIY: Make focaccia bread using store-bought pizza dough. Spray a baking sheet with oil. Preheat the oven to 425°F and lay the pizza dough on the baking sheet. Drizzle 1 tablespoon of olive oil on top and sprinkle with 1 tablespoon of Italian seasoning, 1 teaspoon of kosher salt, and freshly ground black pepper. Bake for 12 to 15 minutes, until the bread is golden brown.

Per Serving: Calories: 169; Total fat: 14g; Saturated fat: 2g; Sodium: 553mg; Carbohydrates: 10g; Fiber: 1g; Protein: 4g; Sugar 2g

Greek Islands Sun-Dried Tomato Pesto Pasta Salad

SERVES 4

VEGETARIAN

The key ingredients in a pesto are herbs, nuts, cheese, and olive oil. From there, you can make your combinations as creative as you want and add an extra component like green peas, avocados, roasted red bell pepper, or as in this recipe, sun-dried tomatoes.

1 (10-ounce) bag cheese tortellini pasta

1 tablespoon extra-virgin olive oil

1 (8-ounce) bag spinach

1 English cucumber, diced

1 cup halved cherry tomatoes

½ cup halved pitted Kalamata olives

½ cup diced red bell pepper

Sun-Dried Tomato Pesto

¼ cup sun-dried tomatoes in oil

¼ cup pine nuts

¼ cup crumbled feta cheese

1 tablespoon freshly squeezed lemon juice

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

½ cup extra-virgin olive oil

1.

In a food processor, combine the tomatoes, pine nuts, feta, lemon juice, salt, and pepper. Blend on medium speed and slowly drizzle in the olive oil while increasing the speed.

2.

Scrape down the sides of the bowl with a spatula, then continue to process, adding more olive oil if it’s too chunky.

3.

Store any leftover pesto in an airtight container in the refrigerator for up to 1 week.

1.

Bring a large pot of water to a boil and cook the pasta according to package instructions. Drain the pasta and transfer to a large bowl.

2.

While the pasta is still hot, add the olive oil and gently toss.

3.

Stir in the spinach, cucumber, tomatoes, olives, and bell peppers, then toss with ¼ cup of Sun-Dried Tomato Pesto. Taste and add more pesto, if desired.

Per Serving: Calories: 260; Total fat: 17g; Saturated fat: 3g; Sodium: 405mg; Carbohydrates: 23g; Fiber: 2g; Protein: 7g; Sugar 3g

Barbecue Macaroni Salad

SERVES 4

NUT-FREE, VEGETARIAN

We’re taking the macaroni salad to new heights with this dish loaded with corn, beans, cilantro, red bell peppers, red onions, jalapeño peppers, and cheese with a barbecue dressing. You can easily add diced chicken to this pasta or include other vegetables like zucchini, carrots, or even diced avocados.

2 teaspoons kosher salt

8 ounces dry macaroni

1 (15-ounce) can corn, drained and rinsed

1 (15-ounce) can black beans, drained and rinsed

1 cup shredded Cheddar cheese

½ red bell pepper, diced

¼ cup diced red onion

¼ cup chopped fresh cilantro

1 tablespoon chopped jalapeño pepper

¼ teaspoon freshly ground black pepper

Creamy Barbecue Dressing

¼ cup barbecue sauce

¼ cup mayonnaise

¼ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Bring a small pot of water to a boil. Add the salt and pasta and cook until al dente, according to the package instructions. Drain.

2.

In a large bowl, toss the pasta, corn, beans, cheese, bell pepper, onion, cilantro, jalapeño, and pepper with ¼ cup of Creamy Barbecue Dressing. Taste and add more dressing, if desired.

DIY: Make your own quick homemade barbecue sauce with ¼ cup of ketchup, ¼ cup of brown sugar, ¼ cup of Worcestershire sauce, 2 tablespoons of vinegar, 1 teaspoon of dry mustard, 1 teaspoon of kosher salt, ¼ teaspoon of freshly ground black pepper, ½ teaspoon of onion powder, and ½ teaspoon of garlic powder. Combine all the wet ingredients together in a saucepan over medium heat. Stir in the dry ingredients and simmer until combined. Remove from heat and cool.

Per Serving: Calories: 529; Total fat: 16g; Saturated fat: 7g; Sodium: 668mg; Carbohydrates: 74g; Fiber: 9g; Protein: 21g; Sugar 7g

Mexican Street Corn Pasta Salad

SERVES 4

NUT-FREE, VEGETARIAN

Mexican street corn is a very well-known dish called elote. Grilled or boiled corn on the cob slathered with butter, mayonnaise, chili powder, cayenne pepper, lime juice, and Cotija cheese makes this delicious street food so popular. Now, elote has made its way to home cooks creating their fun versions of the dish, like this pasta salad.

1 tablespoon extra-virgin olive oil

1 (12-ounce) bag frozen corn

2 teaspoons salt

8 ounces penne pasta

½ cup Cotija cheese

¼ cup chopped scallions, green part only

1 chopped pickled jalapeño pepper

¼ cup chopped fresh cilantro

Cotija Dressing

¼ cup mayonnaise

¼ cup sour cream

¼ cup Cotija cheese

1 tablespoon freshly squeezed lime juice

1 teaspoon kosher salt

¼ teaspoon chili powder

¼ teaspoon ground cayenne pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a sauté pan, heat the olive oil over medium-high heat.

2.

Add the corn and sauté for about 10 minutes until it starts to get some char or roasted color. Turn off the heat.

3.

Bring a saucepan of water to a boil. Add the salt and pasta and cook until al dente, according to package directions. Drain and transfer to a large bowl.

4.

To the bowl, add the Cotija, scallions, jalapeño, and cilantro and toss together with ½ cup of Cotija Dressing. Taste and add more dressing, if desired.

SUBSTITUTION TIP: Grill 3 or 4 ears of corn and cut the kernels off the cob.

DIY: Make Mexican pickled jalapeño peppers and carrots at home to use in this salad. In a saucepan, combine 1 cup of water, 1 cup of vinegar, 1 bay leaf, 1 teaspoon of kosher salt, and 1 teaspoon of black peppercorns and bring to a boil. Add 1 peeled and sliced carrot, 2 sliced jalapeños peppers, and ½ sliced Spanish onion. Lower the heat to medium and cook for 10 to 15 minutes. Turn off the heat, let cool, and store in glass jars in the refrigerator for up to 2 weeks.

Per Serving: Calories: 421; Total fat: 14g; Saturated fat: 4g; Sodium: 301mg; Carbohydrates: 63g; Fiber: 4g; Protein: 14g; Sugar 2g

Philippine Island Macaroni Salad

SERVES 4

NUT-FREE, VEGETARIAN

This is a salad I’ve been eating since I was a kid in Manila. It’s a great combination of sweet and savory flavors with pineapple, raisins, carrots, Cheddar cheese, and macaroni with a Creamy Pineapple Dressing. You can add shredded rotisserie chicken to make it heartier.

2 teaspoons salt

8 ounces dry macaroni pasta

1 (8-ounce) can pineapple tidbits, drained, juice reserved

½ cup minced carrot

½ cup shredded Cheddar cheese

¼ cup raisins

Creamy Pineapple Dressing

¾ cup mayonnaise

2 tablespoons juice from the pineapple tidbits

1 teaspoon garlic powder

1 teaspoon salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Bring a saucepan of water to a boil. Add the salt and pasta and cook until al dente, according to package directions. Drain and transfer to a large bowl.

2.

To the bowl, add the pineapple, carrots, cheese, and raisins and toss together with ½ cup of Creamy Pineapple Dressing. Taste and add more dressing, if desired.

INGREDIENT TIP: Use fresh pineapples when they are sweet and in season.

Per Serving: Calories: 443; Total fat: 21g; Saturated fat: 5g; Sodium: 392mg; Carbohydrates: 51g; Fiber: 3g; Protein: 11g; Sugar 9g

Caprese Bow-Tie Pasta Salad

SERVES 4

NUT-FREE, VEGETARIAN

Caprese salad is a delicious Italian appetizer made with slices of ripe tomatoes, fresh mozzarella cheese, and basil leaves topped with olive oil and balsamic vinegar. We are taking these same ingredients and tossing them with some bow-tie pasta to create a complete salad meal. It’s been said that the Caprese salad originated in the 1920s, the brainchild of a mason who wanted a dish that represented Italy and its colors. In the 1950s, it was made popular on the island of Capri when King Farouk of Egypt asked for a light snack and was given a Caprese sandwich. It soon became the most popular dish in Capri and beyond.

2 teaspoons salt

8 ounces farfalle (bow-tie) pasta

1 pint cherry tomatoes, halved

1½ cups diced fresh mozzarella cheese

1 (.75-ounce) package fresh basil, roughly chopped

Creamy Balsamic Dressing

¼ cup extra-virgin olive oil

3 tablespoons mayonnaise

2 tablespoons balsamic vinegar

2 teaspoons Dijon mustard

½ teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Bring a saucepan of water to a boil. Add the salt and pasta and cook until al dente, according to package directions. Drain.

2.

In a large bowl, combine the pasta, tomatoes, mozzarella, and basil with ¼ cup of Creamy Balsamic Dressing. Taste and add more dressing, if desired.

Per Serving: Calories: 429; Total fat: 20g; Saturated fat: 7g; Sodium: 347mg; Carbohydrates: 47g; Fiber: 3g; Protein: 16g; Sugar 5g

Green Goddess Pea Pasta Salad

SERVES 4

NUT-FREE, VEGETARIAN

I love the color of peas and how it reminds me so much of springtime. In this recipe, we’re tossing green peas and chickpeas with fusilli pasta and loads of Green Goddess Dressing.

2 teaspoons salt

8 ounces dry fusilli pasta

1 (15-ounce) can chickpeas, drained and rinsed

1¼ cups frozen peas, thawed

Green Goddess Dressing

¼ cup chopped scallions, green part only

¼ cup chopped fresh parsley

3 Kalamata olives, pitted

1 garlic clove, peeled

2 teaspoons freshly squeezed lemon juice

2 teaspoons kosher salt

1 teaspoon freshly ground black pepper

¼ cup sour cream

¼ cup mayonnaise

1.

In a food processor, pulse the scallions, parsley, olives, garlic, lemon juice, salt, and pepper until they have broken down. Then add the sour cream and mayonnaise.

2.

Process until fully incorporated. Taste for seasoning.

3.

Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Bring a saucepan of water to a boil. Add the salt and pasta and cook until al dente, according to package directions. Drain.

2.

In a large bowl, toss the pasta, chickpeas, and peas with ½ cup of Green Goddess Dressing. Taste and add more dressing, if desired.

SUBSTITUTION TIP: You can use many different green ingredients in the dressing, like fresh basil or avocado, to keep with the green theme.

Per Serving: Calories: 394; Total fat: 10g; Saturated fat: 2g; Sodium: 365mg; Carbohydrates: 65g; Fiber: 8g; Protein: 14g; Sugar 5g

Italian Balsamic Tofu Tomato Salad

Chapter Six

Tofu and Tempeh Salads

Buffalo Crispy Tofu Salad

Italian Balsamic Tofu Tomato Salad

Teriyaki Snow Pea Tofu Salad

Honey-Lime Sriracha Tofu Noodle Salad

Spicy Cucumber Broccoli Tofu Salad

Jerk Tempeh Salad

Creamy Avocado Lime Zucchini Zoodle Tempeh Salad

Charred Baby Bok Choy with Tempeh Salad

Berry Blue Tempeh Salad

Broccoli, Kale, and Tempeh Chopped Salad

Cold Carrot Tofu Salad

Tandoori Tofu Salad

Buffalo Crispy Tofu Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGAN

In this recipe, we’re using extra-firm tofu and tossing it with delicious, tangy buffalo sauce, romaine lettuce, corn, cucumber, and a vegan ranch dressing. I don’t think you’ll miss meat in this salad!

1 (12-ounce) package extra-firm tofu, drained

2 tablespoons vegetable oil

½ cup buffalo sauce

1 (8-ounce) bag chopped romaine lettuce

1 (15-ounce) can corn, drained and rinsed

1 cup sliced English cucumber

Vegan Ranch Dressing

¼ cup Vegenaise

1½ teaspoons dried dill

1 teaspoon apple cider vinegar

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Place the tofu between paper towels and press to extract as much liquid as possible. Cut into 1-inch cubes.

2.

In a sauté pan, heat the oil over medium-high heat. Cook the tofu for 3 to 5 minutes, until golden brown.

3.

Transfer the tofu into a large bowl. While warm, toss with buffalo sauce until fully coated.

4.

Add the lettuce, corn, cucumber, and coated tofu.

5.

Add 3 tablespoons of Vegan Ranch Dressing to the bowl and toss to combine. Taste and add more dressing, if desired.

DIY: Make your own vegan mayonnaise with 1 (12-ounce) package of silken soft tofu, 2 tablespoons of lemon juice, 1 teaspoon of garlic powder, 1 teaspoon of Dijon mustard, and ¼ teaspoon of kosher salt. Process all the ingredients in a food processor until smooth. Store in the refrigerator for up to 1 week.

Per Serving: Calories: 267; Total fat: 18g; Saturated fat: 2g; Sodium: 993mg; Carbohydrates: 19g; Fiber: 4g; Protein: 13g; Sugar 4g

Italian Balsamic Tofu Tomato Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

Tofu is great for making into so many different kinds of dishes because it has a neutral flavor that takes on any spice, herb, or other seasoning you mix it with. In this salad, we are going to add Italian flavors to create a simple, healthy dish packed with flavor.

1 (12-ounce) package extra-firm tofu, drained

2 tablespoons vegetable oil

1 tablespoon Italian seasoning

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 tablespoons balsamic vinegar

1 (8-ounce) bag spinach

4 tomatoes, cut in wedges

¼ cup thinly sliced red onion

2 tablespoons julienned fresh basil

Pesto Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons jarred pesto

¼ teaspoon red pepper flakes

In a small bowl, whisk all the ingredients together. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Place the tofu between paper towels and press to extract as much liquid as possible. Cut into 1-inch cubes.

2.

In a sauté pan, heat the oil over medium-high heat. Add the tofu, toss, and cook for about 3 minutes, until the edges become slightly browned.

3.

Sprinkle in the Italian seasoning, salt, and pepper. Stir and cook for 2 minutes, until fragrant.

4.

Add the balsamic vinegar and cook for 5 minutes, until reduced.

5.

In a large bowl, toss the tofu, spinach, tomatoes, red onion, and basil with 3 tablespoons of Pesto Vinaigrette. Taste and add more dressing, if desired.

DIY: Make your own pesto quickly and easily. In a food processor, combine ¼ cup of chopped parsley, ¼ cup of pine nuts, ¼ cup of shredded Parmesan cheese, 1 tablespoon of freshly squeezed lemon juice, and ¼ teaspoon of freshly ground black pepper and process on medium speed. Drizzle in ½ cup of olive oil and increase the speed as it blends. Scrape down the sides of the bowl with a spatula and process until smooth. Add more olive oil if it’s too chunky. Process until you get the desired texture.

Per Serving: Calories: 236; Total fat: 21g; Saturated fat: 2g; Sodium: 336mg; Carbohydrates: 5g; Fiber: 1g; Protein: 9g; Sugar 3g

Teriyaki Snow Pea Tofu Salad

SERVES 4

VEGETARIAN

Snow peas are best in the spring, but you can buy them year-round. They are tender, full of vitamins, and delicious paired with tofu and peanut sauce.

1 (12-ounce) package extra-firm tofu, drained

2 tablespoons vegetable oil

¼ cup teriyaki sauce

2 cups snow peas

1 cup zucchini, cut into half-moons

¼ cup chopped walnuts

¼ cup crumbled feta

Peanut Dressing

¼ cup peanut butter

1 tablespoon soy sauce

1 tablespoon vinegar (rice wine or apple cider)

1 tablespoon water

2 teaspoons honey

1 teaspoon ground ginger

½ teaspoon garlic powder

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Place the tofu between paper towels and press to extract as much liquid as possible. Place a weight on the tofu and let sit for 5 minutes. Cut into ½-inch-thick strips.

2.

In a sauté pan, heat the oil over medium-high heat. Add the tofu strips and sauté for 3 to 5 minutes, until they start to brown.

3.

Add the teriyaki sauce and simmer for 2 to 3 minutes, until the tofu has turned the color of the sauce. Remove from the heat.

4.

In a large bowl, combine the snow peas, zucchini, and teriyaki tofu and toss gently.

5.

Top with walnuts and feta. Drizzle with 3 tablespoons of Peanut Dressing. Taste and add more dressing, if desired.

DIY: To make your own teriyaki sauce, combine 1 cup of water and 2 teaspoons of cornstarch in a bowl and mix well. In a saucepan, combine ¼ cup of soy sauce, ¼ cup of brown sugar, 2 teaspoons of minced ginger, 1 chopped garlic clove, and 1 teaspoon of sesame seeds, along with the cornstarch-water mixture. Heat over medium-high heat. Bring to a boil and stir. Taste for seasoning and remove from heat.

Per Serving: Calories: 300; Total fat: 23g; Saturated fat: 4g; Sodium: 545mg; Carbohydrates: 13g; Fiber: 3g; Protein: 15g; Sugar 8g

Honey-Lime Sriracha Tofu Noodle Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGETARIAN

This salad is great cold or at room temperature. There are many kinds of rice noodles, and you can take your pick from whatever is available at the grocery store. With world cuisine ever more popular in today’s home cooking, the international aisles at your local store have become more robust in their offerings.

1 (8-ounce) box rice noodles

1 (12-ounce) package extra-firm tofu, drained

2 tablespoons vegetable oil

1 teaspoon salt

Freshly ground black pepper

1 cup julienned cucumber

½ cup shredded carrots

½ cup shredded red cabbage

¼ cup chopped scallions, green part only

¼ cup chopped fresh cilantro

1 jalapeño pepper, sliced into rings

2 limes, cut into wedges

2 teaspoons toasted sesame seeds

Honey-Lime Sriracha Vinaigrette

¼ cup extra-virgin olive oil

3 tablespoons freshly squeezed lime juice

1 tablespoon red wine vinegar

1 tablespoon honey

1 tablespoon sugar

2 teaspoons sriracha

½ teaspoon salt

¼ teaspoon garlic powder

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Bring a large pot of water to a boil over high heat and cook the noodles according to package instructions. Drain and set aside.

2.

Place the tofu between paper towels and press to extract as much liquid as possible. Cut into ½-inch-thick strips.

3.

In a sauté pan, heat the oil over medium-high heat. Add the tofu strips and sauté for 3 to 5 minutes, until they start to brown.

4.

Transfer the tofu into a bowl. Add salt and pepper and toss.

5.

Lay the noodles on a platter or serving bowl.

6.

Arrange the tofu, cucumber, carrots, red cabbage, scallions, cilantro, and jalapeño on the noodles.

7.

Drizzle with 3 tablespoons of Honey-Lime Sriracha Vinaigrette. Taste and add more dressing, if desired.

8.

Top with lime wedges and sesame seeds and serve.

DIY: To toast sesame seeds easily at home, heat a sauté pan over medium-low heat and add 2 tablespoons of sesame seeds. Continually toss the seeds for about 5 minutes to prevent sticking and burning at the bottom of the pan. Turn off the heat and take the seeds out of the pan immediately. Store in a dry container.

Per Serving: Calories: 432; Total fat: 18g; Saturated fat: 3g; Sodium: 810mg; Carbohydrates: 55g; Fiber: 3g; Protein: 13g; Sugar 5g

Spicy Cucumber Broccoli Tofu Salad

SERVES 4

DAIRY-FREE, NUT-FREE, VEGAN

Spicy, garlicky, and great served cold, hot, or at room temperature—this is a very versatile salad. Try it as a side to proteins, tossed warm with noodles, or served hot over rice.

1 (8- to 10-ounce) bag steamer broccoli

2 English cucumbers, diced

1 (12-ounce) package firm tofu, drained and cut into 1-inch cubes

Spicy Soy Dressing

2 tablespoons soy sauce

2 tablespoons sesame oil

1 tablespoon chili flakes in oil

1 tablespoon sesame seeds

1 tablespoon rice wine vinegar

2 garlic cloves, minced

2 teaspoons sugar

1 teaspoon kosher salt

¼ teaspoon ground cayenne pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Steam the broccoli according to package instructions.

2.

In a large bowl, combine the broccoli, cucumbers, and tofu.

3.

Toss gently with 3 tablespoons of Spicy Soy Dressing. Taste and add more dressing, if desired. Let marinate for at least 10 minutes before serving.

DIY: Steam fresh broccoli by cutting the florets from a head of broccoli. Don’t discard the stem—freeze it for soups and stir-fries. Prepare a large bowl of water and ice. Boil the florets for 2 minutes. Immediately remove from the hot water and transfer to the ice bath. This stops the cooking of the broccoli and keeps it bright green and crunchy.

Per Serving: Calories: 164; Total fat: 9g; Saturated fat: 2g; Sodium: 277mg; Carbohydrates: 13g; Fiber: 3g; Protein: 11g; Sugar 5g

Jerk Tempeh Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGETARIAN

There are many flavors of tempeh, but in this recipe, we take plain tempeh and add jerk seasoning and sunny ingredients reminiscent of the islands, like mango salsa, sweet tomatoes, and crispy romaine lettuce. This is a simple dish with big island flavor!

1 tablespoon vegetable oil

1 (8-ounce) package tempeh, cut into 1-inch cubes

1 tablespoon jerk seasoning

1 (8-ounce) bag chopped romaine lettuce

1 cup halved cherry tomatoes

½ cup store-bought mango salsa

½ cup sliced red bell peppers

Honey-Lime Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lime juice

2 tablespoons honey

1 teaspoon kosher salt

½ teaspoon red pepper flakes

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a sauté pan, heat the oil over medium-high heat.

2.

Add the tempeh and sauté for about 3 minutes, until heated through.

3.

Sprinkle the jerk seasoning on the tempeh and sauté for another 3 to 5 minutes, until browned and fragrant. Remove from the heat and let cool.

4.

In a large bowl, toss the lettuce, tomatoes, mango salsa, and bell pepper with 3 tablespoons of Honey-Lime Vinaigrette. Taste and add more dressing, if desired. Top with the jerk tempeh.

DIY: Make your own mango salsa by combining 2 cups of chopped fresh mangos, ¼ cup of chopped cilantro, ¼ cup of diced tomatoes, ¼ cup of diced red onion, ¼ cup of lime juice, 1 diced jalapeño pepper, and 1 teaspoon of salt.

Per Serving: Calories: 255; Total fat: 17g; Saturated fat: 3g; Sodium: 313mg; Carbohydrates: 19g; Fiber: 3g; Protein: 12g; Sugar 9g

Creamy Avocado Lime Zucchini Zoodle Tempeh Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGAN

Zoodles have become a fun and popular way to eat squash and root vegetables. Now, there are brands making zoodles with zucchini, butternut squash, carrots, and beets in long noodle shapes so that you don’t have to do it at home. This helps with making quick salads, like this one that’s tossed with an avocado dressing, strips of tempeh, and vegetables.

1 (15-ounce) can sweet corn, drained and rinsed

1 (10.7-ounce) package zucchini zoodles

1 (8-ounce) package tempeh, cut into thin strips

½ cup halved cherry tomatoes

¼ cup thinly sliced red onion

¼ cup thinly sliced celery

Creamy Avocado Lime Dressing

¼ cup diced avocado

2 tablespoons extra-virgin olive oil

2 tablespoons freshly squeezed lime juice

1 teaspoon kosher salt

½ teaspoon garlic powder

¼ teaspoon freshly ground black pepper

In a food processor or blender, combine all the ingredients and blend until smooth. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 3 tablespoons of Creamy Avocado Lime Dressing. Taste and add more dressing, if desired.

DIY: Make your own zoodles with vegetables like sweet potatoes, zucchini, carrots, and butternut squash with simple tools like a handheld spiralizer for under $20. You can also use a mandoline to slice thin strips, then slice into “noodles” with your chef’s knife.

Per Serving: Calories: 230; Total fat: 12g; Saturated fat: 3g; Sodium: 324mg; Carbohydrates: 23g; Fiber: 3g; Protein: 14g; Sugar 5g

Charred Baby Bok Choy with Tempeh Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGETARIAN

Baby bok choy is a cruciferous vegetable that boasts over 70 antioxidants and is great for many recipes like soups and stir-fries.

2 tablespoons vegetable oil, divided

4 baby bok choy heads, halved lengthwise

1 (8-ounce) package tempeh, cut into cubes

3 scallions, green part only, cut into 1-inch pieces

¼ cup diced red onion

½ cup diced red bell pepper

½ teaspoon kosher salt

Pinch red pepper flakes

Orange Tahini Dressing

¼ cup extra-virgin olive oil

3 tablespoons tahini

2 tablespoons orange juice

1 tablespoon honey

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large sauté pan, heat 1 tablespoon of the oil over high heat. Place the bok choy in the pan, cut-side down. Cook for 3 to 5 minutes, until browned. Remove from the pan and set aside.

2.

In the same pan, heat the remaining 1 tablespoon of oil over high heat. Add the tempeh, scallions, and red onions and sauté for about 3 minutes, until the onions are softened.

3.

Add the bell pepper, salt, and red pepper flakes and cook for about 3 minutes, until heated through.

4.

Place the bok choy on a platter with the flat sides up. Place the tempeh and vegetable mixture on top of the bok choy.

5.

Drizzle with 3 tablespoons of Orange Tahini Dressing. Taste and add more dressing, if desired.

DIY: Make your own tahini sauce with 2 cups of toasted sesame seeds and ¼ cup of olive oil. In a food processor, add the toasted sesame seeds and start to process into a paste. Scrape the sides of the bowl. Start to drizzle the olive oil until the paste is a smooth consistency. Store in an airtight container for up to 2 weeks.

Per Serving: Calories: 275; Total fat: 20g; Saturated fat: 3g; Sodium: 230mg; Carbohydrates: 17g; Fiber: 2g; Protein: 13g; Sugar 5g

Berry Blue Tempeh Salad

SERVES 4

GLUTEN-FREE, VEGETARIAN

Berries are high in antioxidants, and this salad includes blueberries and blackberries, along with tempeh, grapes, almonds, and a Raspberry Dressing. The tempeh and almonds add texture and protein, making this a very healthy dish that’s full of flavor and vitamins.

1 teaspoon vegetable oil

1 cup cubed tempeh

1 (8-ounce) bag mixed greens

1 cup blueberries

1 cup blackberries

1 cup halved grapes

¼ cup crumbled feta cheese

¼ cup sliced almonds

Raspberry Dressing

¼ cup extra-virgin olive oil

2 tablespoons raspberry preserves

2 tablespoons mayonnaise

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a sauté pan, heat the oil over medium-high heat.

2.

Add the tempeh and sauté for 3 to 5 minutes, until golden brown and heated through.

3.

In a large bowl, toss the mixed greens with 2 tablespoons of Raspberry Dressing.

4.

Assemble the blueberries, blackberries, grapes, feta, almonds, and tempeh in groups on the mixed greens. Drizzle more dressing on top, if desired.

DIY: Make your own raspberry preserves with 1 pint of raspberries, 1 cup of granulated sugar, and 1 tablespoon of lemon juice. In a saucepan, simmer the raspberries, sugar, and lemon juice over medium heat. The raspberries will start to break down. Smash them with a wooden spoon. When cooled, store in glass jars in the refrigerator.

Per Serving: Calories: 267; Total fat: 16g; Saturated fat: 4g; Sodium: 178mg; Carbohydrates: 24g; Fiber: 5g; Protein: 12g; Sugar 12g

Broccoli, Kale, and Tempeh Chopped Salad

SERVES 4

DAIRY-FREE, NUT-FREE, VEGETARIAN

This is a new version of a chopped salad. Kale is high in fiber and vitamins A, C, and K, and broccoli is high in antioxidants and vitamins, making this dish a super salad. Topping it with tempeh, avocado, quinoa, and hardboiled eggs makes it a complete meal.

1 tablespoon vegetable oil

1 cup cubed tempeh

1 (8-ounce) bag chopped kale

1 (8-ounce) bag frozen broccoli, thawed

½ teaspoon kosher salt

Freshly ground black pepper

1 cup cooked quinoa

1 avocado, diced

2 hardboiled eggs, quartered

Thai Chili Soy Dressing

¼ cup vegetable oil

2 scallions, green part only, finely chopped

2 tablespoons soy sauce

2 tablespoons rice wine vinegar

2 to 3 Thai chilis, chopped

1 garlic clove, minced

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a sauté pan, heat the oil over medium-high heat. Add the tempeh and sauté for 1 minute, until heated through.

2.

Add the kale, broccoli, salt, and pepper and heat through for 5 to 8 minutes, until the kale is wilted. Remove from the heat and transfer to a large bowl.

3.

Arrange the quinoa, avocado, and eggs on top of the vegetables and drizzle with 3 tablespoons of Thai Chili Soy Dressing. Serve with additional dressing, if desired.

DIY: To cook quinoa on the stove, heat 1 teaspoon of olive oil in a small pot over medium-high heat. Add 1 cup of rinsed quinoa and toast for 2 to 3 minutes. Then, add 1¾ cups of water and bring to a boil. Once boiling, add ½ teaspoon of salt and stir. Reduce the heat to low, cover, and cook for about 15 minutes, until tender.

Per Serving: Calories: 378; Total fat: 24g; Saturated fat: 5g; Sodium: 364mg; Carbohydrates: 29g; Fiber: 9g; Protein: 18g; Sugar 4g

Cold Carrot Tofu Salad

SERVES 4

DAIRY-FREE, NUT-FREE, VEGAN

This has got to be one of the easiest recipes to put together, and it showcases the simplicity of tofu and shredded carrots with a delicious Thai Chili Soy Dressing. Tofu is also known as bean curd and can be cooked or eaten as-is, just like in this recipe. Tofu is a great source of plant-based protein, as well as calcium, iron, magnesium, and selenium.

1 (12-ounce) package firm tofu, drained and cut into 1-inch cubes

1 (8-ounce) bag shredded carrots

Thai Chili Soy Dressing

¼ cup vegetable oil

2 scallions, green part only, finely chopped

2 tablespoons soy sauce

2 tablespoons rice wine vinegar

2 to 3 Thai chilis, chopped

1 garlic clove, minced

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss the tofu, carrots, and all of the Thai Chili Soy Dressing together. Marinate for at least 10 minutes before serving.

Per Serving: Calories: 235; Total fat: 20g; Saturated fat: 3g; Sodium: 388mg; Carbohydrates: 9g; Fiber: 2g; Protein: 9g; Sugar 2g

Tandoori Tofu Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE, VEGAN

Tandoori is one of the most popular Indian dishes in the world. It gets its name from the tandoor, a cylindrical or metal oven used in baking the famous tandoori chicken. We’re making this salad vegan with tofu. Indian food has become so mainstream in America that you can now buy premade Indian sauces to create your version at home.

1 (12-ounce) package extra-firm tofu, drained

1 (11-ounce) jar premade tandoori sauce

1 tablespoon extra-virgin olive oil

1 (8-ounce) bag chopped romaine lettuce

¼ cup chopped red onion

½ cup chopped cucumber

1 red bell pepper, julienned

Chili-Lime Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lime juice

1 teaspoon red pepper flakes

½ teaspoon dried oregano

½ teaspoon kosher salt

¼ teaspoon ground cayenne pepper

¼ teaspoon paprika

¼ teaspoon ground cumin

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Place the tofu between paper towels and press to extract as much liquid as possible. Cut into 1-inch cubes.

2.

In a bowl, combine the tandoori sauce and tofu and marinate for at least 5 minutes.

3.

In a sauté pan, heat the olive oil over medium-high heat. Add the marinated tofu, reserving the marinade, and cook for about 5 minutes, until it starts to brown around the edges.

4.

Add the reserved sauce and cook for 5 minutes, until simmering and the tofu takes on the color of the sauce.

5.

Scoop out the tofu and set aside.

6.

In a large bowl, toss the lettuce, onion, cucumber, and bell pepper together. Top with the tandoori tofu.

7.

Drizzle with 2 tablespoons of Chili-Lime Vinaigrette. Taste and add more dressing, if desired.

DIY: To make a homemade tandoori marinade, in a food processor, combine ½ cup of plain Greek or Indian yogurt, 3 tablespoons of water, 1 tablespoon of honey, a 1-inch piece of ginger, 2 garlic cloves, 2 teaspoons of ground turmeric, 1 teaspoon of ground cumin, 1 teaspoon of chili powder, 1 teaspoon of paprika, 1 teaspoon of kosher salt, and ½ teaspoon of freshly ground black pepper. Process until smooth. Taste for seasoning.

Per Serving: Calories: 176; Total fat: 11g; Saturated fat: 1g; Sodium: 797mg; Carbohydrates: 12g; Fiber: 4g; Protein: 11g; Sugar 5g

Cucumber Mint Salmon Salad

Chapter Seven

Fish and Seafood Salads

Cilantro-Lime Avocado Shrimp Salad

Lunchbox Tuna Chickpea Salad

Tuscan Calamari Salad

Weeknight Niçoise Salad

Beachy Cold Shrimp Corn Salad

Cajun Shrimp Asparagus Salad

Lemon-Dill Salmon and Green Bean Salad

Everything Bagel Tuna Cobb Salad

Pineapple Coconut Shrimp Salad

Salmon Orzo Salad

Cucumber Mint Salmon Salad

Honey Chipotle Fire Shrimp Salad

Cilantro-Lime Avocado Shrimp Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

Shrimp dishes always draw a crowd. Many times, we think of shrimp as a special occasion type of food, but that doesn’t have to be the case. Shrimp is good for you, and most of its calories come from muscle-building protein. Adding avocado, which is high in omega-3 fatty acids, makes this salad a well-rounded meal that is both delicious and healthy.

1 (8-ounce) bag chopped romaine lettuce

3 cups small-medium frozen precooked shrimp, thawed

1 avocado, thinly sliced lengthwise

¼ cup thinly sliced red onion

Cilantro-Lime Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lime juice

2 tablespoons chopped fresh cilantro

1 teaspoon kosher salt

1 teaspoon ground cumin

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, gently toss all the ingredients with 3 tablespoons of Cilantro-Lime Vinaigrette. Taste and add more dressing, if desired.

DIY: Poach your own shrimp at home. I like poaching with the shells on to keep the flavor in the shrimp. Fill a saucepan with water and add 1 medium quartered onion, 2 to 3 lemon wheels, and 1 bay leaf. Bring to a boil for 5 to 8 minutes. Add 1 pound of shrimp, 2 teaspoons of salt, and 1 teaspoon of freshly ground black pepper. Lower the heat to medium. Stir and cook until the shrimp become bright pink. While the shrimp are cooking, prepare a bowl of ice water. When the shrimp are cooked, immediately transfer them to the ice water to stop the cooking. Drain and use or freeze for later.

Per Serving: Calories: 216; Total fat: 12g; Saturated fat: 3g; Sodium: 846mg; Carbohydrates: 10g; Fiber: 6g; Protein: 18g; Sugar 3g

Lunchbox Tuna Chickpea Salad

SERVES 4

GLUTEN-FREE, NUT-FREE

This recipe is called Lunchbox Tuna Chickpea Salad because it’s even better the next day for lunch! Flakes of tuna with chickpeas and vegetables and a delicious savory, cheesy dressing made with Kalamata olives and feta cheese dress this salad for a fresh, modern take on the tuna salad.

4 (5-ounce) cans water-packed tuna, drained

1 (15-ounce) can chickpeas, drained and rinsed

1 (8-ounce) bag arugula

½ cup chopped red bell pepper

½ cup chopped zucchini

¼ cup chopped red onion

¼ cup chopped scallions, green part only

Kalamata Feta Vinaigrette

¼ cup crumbled feta cheese

4 to 6 Kalamata olives, pitted

1 tablespoon freshly squeezed lemon juice

1 garlic clove, peeled

1 teaspoon dried oregano

½ teaspoon red pepper flakes

¼ cup extra-virgin olive oil

1.

In a food processor, combine the feta, olives, lemon juice, garlic, oregano, and red pepper flakes. Process until the olives are broken down into small pieces. Scrape the sides of the bowl.

2.

Process again, slowly drizzling in the olive oil, adding more as needed, until the desired consistency is reached. Taste for seasoning.

3.

Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients together with 3 tablespoons of Kalamata Feta Vinaigrette. Taste and add more dressing, if desired.

DIY: Try this recipe with fresh seared tuna instead of canned. Heat a skillet over medium-high heat. Season both sides of 2 large (8- to 10-ounce) tuna steaks with a generous amount of olive oil and ¼ teaspoon each of salt and pepper. Once the pan is hot, sear the tuna for 3 to 5 minutes on each side. Remove from the heat and let cool. Slice thinly for this recipe.

Per Serving: Calories: 264; Total fat: 8g; Saturated fat: 1g; Sodium: 328mg; Carbohydrates: 21g; Fiber: 6g; Protein: 28g; Sugar 5g

Tuscan Calamari Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

Calamari salad is a very traditional Italian-American dish, many times made with an array of seafood, including shrimp and scallops. This dish is usually served on Christmas Eve, when the spread is all seafood, called the Feast of Seven Fishes or Festa dei Sette Pesci. We make this recipe with frozen calamari, crispy vegetables, and a Red Wine Vinaigrette that gives the seafood the perfect balance and bite.

1 (8-ounce) bag frozen precooked calamari rings and tentacles, thawed

1 cup halved cherry tomatoes

¼ cup thinly sliced red onion

¼ cup celery, thinly sliced diagonally

¼ cup halved pitted Kalamata olives

¼ cup chopped parsley

Red Wine Vinaigrette

¼ cup extra-virgin olive oil

3 tablespoons red wine vinegar

1 tablespoon Dijon mustard

1 teaspoon kosher salt

Freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning.

In a large bowl, toss all the ingredients together with all of the Red Wine Vinaigrette. Let marinate for at least 10 minutes before serving.

DIY: Grill whole calamari for this salad. Marinate the raw whole calamari with Red Wine Vinaigrette for 20 minutes. Grill on an outdoor or indoor grill until the flesh turns opaque white. Remove from the grill, slice into rings, and add to the salad.

Per Serving: Calories: 250; Total fat: 16g; Saturated fat: 2g; Sodium: 506mg; Carbohydrates: 8g; Fiber: 1g; Protein: 18g; Sugar 2g

Weeknight Niçoise Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

There are times you want a simple, light meal for dinner instead of fussing over the stove. This salad is the perfect meal that uses some pantry staples to feed the whole family. The Niçoise salad originated in Nice, France. Originally made with hardboiled eggs, tomatoes, Niçoise olives, and tuna or anchovies, this salad can be made with your favorites, like avocado, green beans, potatoes, and more.

1 (8-ounce) bag arugula

3 (5-ounce) cans water-packed tuna, drained

3 hardboiled eggs, chopped

1 English cucumber, sliced

1 cup halved cherry tomatoes

1 (4-ounce) jar marinated mushrooms

¼ cup black pitted olives

Caper Dressing

2 tablespoons chopped fresh parsley

1 tablespoon capers

1 tablespoon red wine vinegar

1 tablespoon honey

1 garlic clove, peeled

½ teaspoon Dijon mustard

½ teaspoon salt

¼ teaspoon freshly ground black pepper

¼ cup extra-virgin olive oil

1.

In a food processor, combine the parsley, capers, vinegar, honey, garlic, mustard, salt, and pepper. Pulse until chopped, then scrape down the sides of the bowl.

2.

With the food processor running, slowly drizzle in the olive oil and process until smooth. Taste for seasoning and add more olive oil, if needed.

3.

Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Create a bed of arugula on the bottom of a serving platter.

2.

Arrange the tuna, eggs, cucumber, tomatoes, mushrooms, and olives on top of the arugula in groups.

3.

Drizzle with 3 tablespoons of Caper Dressing. Serve with additional dressing, if desired.

DIY: Make marinated mushrooms at home by bringing a pot of water to a boil with ½ teaspoon of salt. Boil 1 pound of mushrooms for 5 to 8 minutes. Drain and let cool. In a mixing bowl, whisk ¼ cup of olive oil, ¼ cup of white vinegar, ¼ cup of diced red onion, 2 teaspoons of packed brown sugar, 1 tablespoon of Italian seasoning, ¼ teaspoon of red pepper flakes, and ¼ teaspoon of freshly ground black pepper. Taste for seasoning. Combine with mushrooms and store in an airtight container in the refrigerator for up to 2 weeks.

Per Serving: Calories: 221; Total fat: 11g; Saturated fat: 2g; Sodium: 468mg; Carbohydrates: 11g; Fiber: 3g; Protein: 24g; Sugar 5g

Beachy Cold Shrimp Corn Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

This recipe reminds me of sitting at a beach resort wearing a big hat and holding a margarita in one hand and a bowl of this salad in the other to cool off. Bring that feeling home with this salad for a refreshing side dish. This is an incredibly easy dish to pull together with pantry ingredients. That’s why I always stock canned corn in the pantry!

3 cups chopped frozen precooked shrimp, thawed

2 (15-ounce) cans corn, drained and rinsed

½ cup chopped scallions, green part only

¼ cup chopped fresh cilantro

1 jalapeño pepper, seeded and finely diced

1 teaspoon kosher salt

Chili-Lime Vinaigrette

2 tablespoons extra-virgin olive oil

2 tablespoons freshly squeezed lime juice

1 teaspoon ground cayenne pepper

½ teaspoon kosher salt

½ teaspoon ground cumin

In a small bowl, whisk all the ingredients together. Taste for seasoning.

In a large bowl, toss all the ingredients together with all of the Chili-Lime Vinaigrette. Marinate for 10 minutes, then serve.

DIY: Try grilling the corn and shrimp for this recipe for a different flavor profile. Grill 3 or 4 skewers of medium shrimp and 4 cobs of corn until they have grill marks. Chop the shrimp and take kernels off the corn for this recipe.

Per Serving: Calories: 290; Total fat: 11g; Saturated fat: 2g; Sodium: 1540mg; Carbohydrates: 22g; Fiber: 3g; Protein: 28g; Sugar 4g

Cajun Shrimp Asparagus Salad

SERVES 4

GLUTEN-FREE, NUT-FREE

Because of its mild, sweet taste, shrimp goes well with many vegetables and combinations of flavors. Asparagus is a spring vegetable and perennial plant with the folk name “sparrow grass.” The most common variety is green asparagus, but you can also find purple or white asparagus in season. Asparagus is a great source of antioxidants that include vitamins C and E, so use it in your recipes as often as possible.

1 bunch asparagus spears

1 tablespoon extra-virgin olive oil

1 tablespoon freshly squeezed lemon juice

1 teaspoon salt

½ teaspoon red pepper flakes

1 (8-ounce) bag spinach

1 pound medium frozen precooked shrimp, thawed

1 avocado, sliced

Cajun Dressing

¼ cup mayonnaise

2 tablespoons whole milk Greek yogurt

1 tablespoon freshly squeezed lemon juice

1½ teaspoons Cajun seasoning

1 teaspoon paprika

1 teaspoon kosher salt

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Hold the asparagus tip to end. Snap it and see where the spear breaks. Cut off the ends of the spears according to where it snapped in your hands. Discard the ends. Cut the rest into 1-inch pieces.

2.

In a skillet, heat the oil over medium-high heat. Sauté the asparagus for about 3 minutes. Then add the lemon juice, salt, and red pepper flakes.

3.

Sauté and toss for another 3 to 5 minutes until heated through. Turn off the heat.

4.

In a large bowl, toss the spinach and shrimp with 3 tablespoons of Cajun Dressing. Taste and add more dressing, if desired.

5.

Transfer the spinach-shrimp mixture to a platter, then top with the asparagus and avocado slices.

DIY: Create your own Cajun spice blend by combining 3 tablespoons of paprika, 2 tablespoons of garlic powder, 1 tablespoon of kosher salt, 1 tablespoon of onion powder, 1 tablespoon of dried oregano, 1 tablespoon of dried thyme, 1 tablespoon of freshly ground black pepper, and 2 teaspoons of ground cayenne pepper.

Per Serving: Calories: 328; Total fat: 18g; Saturated fat: 4g; Sodium: 1330mg; Carbohydrates: 12g; Fiber: 6g; Protein: 29g; Sugar 3g

Lemon-Dill Salmon and Green Bean Salad

SERVES 4

GLUTEN-FREE

One of my favorite grocery store fish finds is canned salmon. There are some great recipes to make with canned salmon, like this dish with steamed green beans and Creamy Lemon-Dill Dressing. Salmon is one of the healthiest fish and is high in omega-3 fatty acids. This salad only has three simple ingredients and is the perfect salad after a busy day.

1 (10-ounce) package steamer frozen French-cut green beans

1 (14.75-ounce) can salmon, drained

¼ cup toasted pine nuts

Lemon wedges

Creamy Lemon-Dill Dressing

¼ cup mayonnaise

2 tablespoons sour cream

1 tablespoon freshly squeezed lemon juice

1 tablespoon chopped fresh dill

½ teaspoon garlic powder

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Steam green beans according to package instructions.

2.

In a bowl, flake the salmon and remove any bones.

3.

Toss gently with the green beans and 3 tablespoons of Creamy Lemon-Dill Dressing. Taste and add more dressing, if desired.

4.

Top with pine nuts and lemon wedges for garnish.

DIY: Steam fresh green beans. Trim the ends from 1 pound of green beans. In a large pot, bring about 2 inches of water to a boil. Add a steamer basket and place green beans in the basket. Steam for 3 to 5 minutes. Take out of the pot and let cool. Season as desired.

Per Serving: Calories: 258; Total fat: 17g; Saturated fat: 3g; Sodium: 358mg; Carbohydrates: 6g; Fiber: 2g; Protein: 18g; Sugar 2g

Everything Bagel Tuna Cobb Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

Cobb salads come a dime a dozen, but I love them because you are taking staples in your refrigerator and pantry like eggs, onions, salad greens, and canned tuna and creating a full meal. Everything bagel seasoning has all the yummy savory spices to throw into a vinaigrette, and it’s what makes this salad a standout!

1 (8-ounce) bag chopped romaine lettuce

3 (5-ounce) cans water-packed tuna, drained

1 English cucumber, diced

1 cup halved cherry tomatoes

3 hardboiled eggs, quartered

¼ cup chopped red onion

Everything Bagel Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons balsamic vinegar

1 tablespoon everything bagel seasoning

2 teaspoons Dijon mustard

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large bowl, toss the lettuce with 3 tablespoons of Everything Bagel Vinaigrette. Taste and add more dressing, if desired.

2.

Arrange the tuna, cucumber, tomatoes, eggs, and red onion on the bed of lettuce.

3.

Toss together before serving, if desired.

DIY: Make everything bagel seasoning by combining 1 tablespoon of poppy seeds, 1 tablespoon of sesame seeds, 1 tablespoon of dried onion, 1 tablespoon of garlic powder, 2 teaspoons of kosher salt, and 1 teaspoon of freshly ground black pepper. Store in a dry container.

Per Serving: Calories: 148; Total fat: 12g; Saturated fat: 2g; Sodium: 115mg; Carbohydrates: 8g; Fiber: 2g; Protein: 6g; Sugar 4g

Pineapple Coconut Shrimp Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

Coconut shrimp is a restaurant favorite and the star of this easy salad that you can make at home. By using store-bought coconut shrimp, you can skip the time it takes to make the shrimp. Add some island flare with premade pineapple salsa from the grocery store deli to make this an ultra-simple salad with restaurant appeal.

1 (8 to 10-ounce) box coconut shrimp

1 (8-ounce) bag mixed greens

1 cup pineapple salsa

¼ cup diced English cucumber

½ cup halved cherry tomatoes

Honey-Lime Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lime juice

2 tablespoons honey

1 teaspoon kosher salt

½ teaspoon red pepper flakes

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Heat the coconut shrimp according to package instructions.

2.

In a large bowl, toss the mixed greens, pineapple salsa, cucumber, and cherry tomatoes together with 3 tablespoons of Honey-Lime Vinaigrette. Taste and add more dressing, if desired.

3.

Top with the coconut shrimp to serve.

DIY: To make your own coconut shrimp, season 1 pound of medium to large shrimp with 1 teaspoon of salt, 1 teaspoon of garlic powder, and 1 teaspoon of freshly ground black pepper, then dredge in flour. In a small bowl, beat 2 eggs, then dip each shrimp in the batter before rolling in coconut flakes. In a deep pot, heat about 1 cup of vegetable oil over medium-high heat and deep fry the coconut shrimp for 5 to 8 minutes, until golden brown. Set aside on a plate lined with paper towels to soak up excess oil.

Per Serving: Calories: 263; Total fat: 14g; Saturated fat: 2g; Sodium: 346mg; Carbohydrates: 23g; Fiber: 2g; Protein: 13g; Sugar 15g

Salmon Orzo Salad

SERVES 4

NUT-FREE

This salad is packed with flavor and is a filling, complete meal. Using readily available canned salmon means you don’t have to spend the time and energy to cook salmon after a long day, but you can still put together a great meal quickly and affordably without sacrificing nutrition.

1 cup dry orzo pasta

2 cups baby spinach

1 (14.75-ounce) can salmon, drained

1 zucchini, diced

1 cup crumbled feta cheese

½ cup diced red bell pepper

¼ cup diced red onion

1 bunch scallions, green part only, chopped

½ cup chopped fresh parsley

Lemon Cumin Dressing

¼ cup extra-virgin olive oil

¼ cup freshly squeezed lemon juice

2 teaspoons ground cumin

2 teaspoons red pepper flakes

1 teaspoon kosher salt

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Bring a medium pot of water to a boil and cook the orzo according to package instructions. Drain and transfer to a large bowl.

2.

To the bowl, add the spinach, salmon, zucchini, feta, bell pepper, onion, scallions, and parsley and gently toss with ¼ cup of Lemon Cumin Dressing.

3.

Add more dressing, if desired.

DIY: Poach salmon for this recipe with 2 (7-ounce) salmon fillets. Bring water in a saucepan to a boil with 2 teaspoons of salt, 1 teaspoon of freshly ground black pepper, and 1 bay leaf. Add the salmon fillets and reduce the heat to medium-low. Cook for 8 to 10 minutes. Drain. Let cool and flake for this salad.

Per Serving: Calories: 408; Total fat: 21g; Saturated fat: 8g; Sodium: 746mg; Carbohydrates: 25g; Fiber: 2g; Protein: 28g; Sugar 4g

Cucumber Mint Salmon Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

For a quick, light lunch or dinner, this salad fits the bill. English cucumbers are hydrating, are loaded with antioxidants, and have anti-inflammatory benefits. Mint is rich in nutrients like vitamin A, which is great for eye health and night vision. This salad is ultra-healthy and refreshing.

2 (14.75-ounce) cans salmon, drained

2 English cucumbers, diced

¼ cup thinly sliced red onion

2 tablespoons julienned mint

Lemon Tahini Dressing

2 tablespoons tahini

1 tablespoon water

1 tablespoon extra-virgin olive oil

1 garlic clove, peeled

1½ teaspoons freshly squeezed lemon juice

¼ teaspoon kosher salt

⅛ teaspoon freshly ground black pepper

In a blender, combine all the ingredients and process until smooth. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a bowl, flake the salmon and remove any bones.

2.

Add the cucumbers, red onion, and mint to the bowl and toss with 3 tablespoons of Lemon Tahini Dressing. Taste and add more dressing, if desired.

Per Serving: Calories: 362; Total fat: 19g; Saturated fat: 3g; Sodium: 694mg; Carbohydrates: 8g; Fiber: 2g; Protein: 38g; Sugar 3g

Honey Chipotle Fire Shrimp Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

This salad brings fire with chipotle peppers in adobo sauce that are used both in the dressing and while sautéing the shrimp. The flavor in the adobo sauce is very potent, so a little goes a long way. Ingredients like these are perfect for quick recipes because our goal is to infuse as much flavor as we can in a short amount of time.

2 tablespoons extra-virgin olive oil

1 pound frozen shrimp, thawed, shelled and deveined

2 teaspoons adobo sauce, from can of chipotle peppers

1 teaspoon kosher salt

1 (8-ounce) bag chopped romaine lettuce

1 (15-ounce) can black beans, drained and rinsed

1 (15-ounce) can sweet corn, drained and rinsed

1 cup halved cherry tomatoes

Honey Chipotle Dressing

¼ cup extra-virgin olive oil

2 tablespoons honey

1 tablespoon freshly squeezed lime juice

2 teaspoons adobo sauce, from can of chipotle peppers

½ teaspoon kosher salt

In a blender, combine all the ingredients and process until smooth. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a sauté pan, heat the olive oil over medium-high heat.

2.

Add the shrimp and sauté for about 2 minutes, until the shrimp just starts to turn pink on the edges.

3.

Add the adobo sauce and the salt. Toss and sauté for about 5 minutes, until the shrimp turns pink and is cooked through. Turn off the heat.

4.

In a large bowl, toss the lettuce, beans, corn, and tomatoes with 3 tablespoons of Honey Chipotle Dressing. Taste and add more dressing, if desired.

DIY: Make your own adobo sauce. Soak 2 dry guajillo peppers and 1 dry ancho pepper in 1 cup of warm water for 20 minutes. Reserve the water. Once soft, remove the seeds from the peppers and discard. In a blender, combine the peppers and soaking water, 1 peeled garlic clove, ½ teaspoon of kosher salt, and ⅓ teaspoon of freshly ground black pepper. Blend until smooth. Taste for seasoning.

Per Serving: Calories: 401; Total fat: 17g; Saturated fat: 2g; Sodium: 973mg; Carbohydrates: 43g; Fiber: 11g; Protein: 25g; Sugar 8g

Crispy Buffalo Chicken Salad

Chapter Eight

Meat Salads

Curried Chicken Salad Cups

Chicken Waldorf Salad

Crispy Buffalo Chicken Salad

Teriyaki Chicken Salad

Chicken Fajita Salad

Spicy Edamame Chicken Salad

Southern Pulled Pork Salad

Pulled Pork Noodle Salad

Hawaiian Luau Pork Salad

Everyday Greek Chicken Salad

Cajun Lime Avocado Chicken Salad

Creamy Cilantro Chicken Orzo Salad

Curried Chicken Salad Cups

SERVES 4

GLUTEN-FREE, NUT-FREE

This recipe takes regular creamy chicken salad and adds a spicy twist. Lending its distinct yellow color, turmeric is a main ingredient in curry powder and is nutrient-rich with folate, calcium, and vitamins B6 , E, and K, just to name a few. It’s also a great source of dietary fiber, iron, and manganese. Imagine, just one spice brings all of these nutrients!

4 cups diced rotisserie chicken

½ cup chopped celery

¼ cup diced red onion

¼ cup chopped scallions, green part only

2 tablespoons raisins

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

8 full romaine lettuce leaves

Curry Dressing

¼ cup plain whole milk Greek yogurt

¼ cup mayonnaise

2 teaspoons white vinegar

2 teaspoons curry powder

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large bowl, mix the chicken, celery, red onion, scallions, raisins, salt, and pepper with ¼ cup of Curry Dressing. Taste and add more dressing, if desired.

2.

Serve the chicken salad in the lettuce leaves.

DIY: To make your own curry power, combine 1 tablespoon of ground coriander, 2 teaspoons of ground cumin, 1 tablespoon of ground turmeric, 1 teaspoon of ground ginger, 1 teaspoon of chili powder, and ½ teaspoon of freshly ground black pepper in a small bowl. Store in an airtight container.

Per Serving: Calories: 298; Total fat: 14g; Saturated fat: 3g; Sodium: 384mg; Carbohydrates: 3g; Fiber: 1g; Protein: 35g; Sugar 1g

Chicken Waldorf Salad

SERVES 4

GLUTEN FREE

The Waldorf salad is one of the most historic American dishes, dating back to 1893 in New York City’s Waldorf Astoria Hotel. Created by the maître d’hôtel Oscar Tschirky, the original recipe is said to only have had red-skinned apples, celery, and walnuts. Today, the Waldorf salad is known to also have grapes and, in many cases, chicken.

1 (8-ounce) bag mixed greens

3 cups diced rotisserie chicken, skin removed

1 Granny Smith apple, chopped

1 cup halved red grapes

½ cup chopped walnuts

½ cup chopped celery

Lemon Crème Dressing

¼ cup mayonnaise

2 tablespoons freshly squeezed lemon juice

1 tablespoon heavy cream

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, gently toss all the ingredients together with 3 tablespoons of Lemon Crème Dressing. Taste and add more dressing, if desired.

DIY: Roast the chicken at home for this salad. Preheat the oven to 400°F. Place 2 or 3 bone-in, skin-on chicken breasts in a baking pan. Liberally drizzle with olive oil and rub all over the chicken. Season with 2 teaspoons of salt, 2 teaspoons of garlic powder, 2 teaspoons of dried parsley, and 1 teaspoon of freshly ground black pepper and cover with aluminum foil. Bake for 15 minutes. Remove the foil and return the pan to the oven. Bake for 10 minutes, or until the internal temperature is 165°F and the juices run clear.

Per Serving: Calories: 383; Total fat: 20g; Saturated fat: 3g; Sodium: 282mg; Carbohydrates: 16g; Fiber: 3g; Protein: 36g; Sugar 11g

Crispy Buffalo Chicken Salad

SERVES 4

NUT-FREE

The freezer section of the grocery store has some really great finds to prepare quick and easy salads at home. In this recipe, we use premade buffalo chicken strips to make this delicious salad perfect for a busy week. The buffalo chicken tenders are already fully cooked, so all you need to do is reheat them and add them to the salad.

1 (25-ounce) bag buffalo chicken tenders

1 (8-ounce) bag chopped romaine lettuce

1 cup halved cherry tomatoes

1 avocado, diced

1 cup shredded Cheddar cheese

Buffalo Ranch Dressing

2 tablespoons whole milk

2 tablespoons mayonnaise

2 tablespoons buffalo hot sauce

1 tablespoon ranch packet seasoning

In a small bowl, whisk all the ingredients together. Taste for seasoning. Add more buffalo sauce, if needed. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Heat 8 pieces of the buffalo chicken tenders according to package instructions.

2.

Chop the chicken into bite-size pieces.

3.

In a large bowl, toss the lettuce, tomatoes, and avocado with 3 tablespoons of Buffalo Ranch Dressing. Taste and add more dressing, if desired.

4.

Top with the cheese and buffalo chicken.

DIY: Make homemade buffalo hot sauce. Melt 4 tablespoons of butter in a saucepot. Immediately take off the heat and whisk in 12 ounces of Frank’s RedHot Sauce, 1 teaspoon of Worcestershire sauce, and 1 teaspoon of Tabasco sauce until combined.

Per Serving: Calories: 445; Total fat: 23g; Saturated fat: 8g; Sodium: 476mg; Carbohydrates: 11g; Fiber: 6g; Protein: 48g; Sugar 4g

Teriyaki Chicken Salad

SERVES 4

DAIRY-FREE, NUT-FREE

I love sticky, delicious teriyaki sauce. Here, we combine rotisserie chicken and bottled teriyaki sauce to create a quick, satisfying salad that you can whip up in no time.

3 cups shredded rotisserie chicken

½ cup bottled teriyaki sauce

1 (8-ounce) bag chopped romaine lettuce

1 bunch scallions, green part only, roughly chopped

1 cup shredded carrots

1 cup shredded red cabbage

1 red bell pepper, sliced

½ cup crispy chow mein noodles

Orange-Sesame Dressing

¼ cup vegetable oil

2 tablespoons brown sugar

1 tablespoon rice wine vinegar

1 tablespoon soy sauce

1 tablespoon orange juice

1 tablespoon sesame seeds

In a small bowl, whisk all the ingredients together until the brown sugar has dissolved. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large bowl, toss the chicken and teriyaki sauce together.

2.

Gently mix in the lettuce, scallions, carrots, cabbage, bell pepper, and chow mein noodles with 3 tablespoons of Orange-Sesame Dressing. Taste and add more dressing, if desired.

DIY: Make chicken teriyaki with 2 boneless chicken breasts marinated in teriyaki sauce for 10 minutes. Heat a sauté pan with 2 tablespoons of vegetable oil on medium-high heat. Add the chicken to the pan and simmer with the teriyaki sauce. Cook for 20 to 25 minutes, flipping halfway through, until the chicken reaches an internal temperature of 165°F and the juices run clear. Add more teriyaki sauce, if desired.

Per Serving: Calories: 312; Total fat: 11g; Saturated fat: 4g; Sodium: 844mg; Carbohydrates: 21g; Fiber: 4g; Protein: 30g; Sugar 11g

Chicken Fajita Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

Fajitas is one of my favorite Tex-Mex dishes, with delicious meats and vegetables in a warm tortilla. It is said that fajitas were created in the late 1930s or 1940s by Mexican ranch workers living in West Texas. Little did they know that what they created would be a staple in every Mexican restaurant in the United States thereafter. We take this favorite recipe and turn it into a salad that is a full meal for the entire family.

2 tablespoons vegetable oil

1 medium red onion, sliced

2 garlic cloves, chopped

1 red bell pepper, sliced

1 green bell pepper, sliced

3 cups sliced rotisserie chicken

1 (6- to 8-ounce) bag fajita skillet/simmer sauce

1 (8-ounce) bag chopped romaine lettuce

Avocado Vinaigrette

½ avocado

¼ cup extra-virgin olive oil

1 tablespoon freshly squeezed lime juice

½ teaspoon salt

½ teaspoon ground cumin

¼ teaspoon freshly ground black pepper

In a food processor or blender, combine all the ingredients and process until smooth. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

In a large skillet, heat the oil over medium-high heat. Add the red onion and garlic and sauté for about 2 minutes.

2.

Add the bell peppers and toss with the onion and garlic. Sauté for 4 to 6 minutes, until softened.

3.

Add the chicken and fajita sauce and bring to a simmer for about 5 minutes, until everything is heated through.

4.

Place the lettuce in a large bowl and top with the chicken, onion, and peppers.

5.

Drizzle with 2 tablespoons of Avocado Vinaigrette. Serve with additional dressing, if desired.

DIY: To make fajita seasoning spices for marinating and cooking, combine 1 tablespoon of cornstarch, 2 teaspoons of chili powder, 2 teaspoons of chicken bouillon powder, 1 teaspoon of paprika, ½ teaspoon of garlic powder, ½ teaspoon of onion powder, ½ teaspoon of cumin, and ¼ teaspoon of ground cayenne in a storage container. Store in a cool location.

Per Serving: Calories: 353; Total fat: 19g; Saturated fat: 4g; Sodium: 457mg; Carbohydrates: 12g; Fiber: 4g; Protein: 32g; Sugar 6g

Spicy Edamame Chicken Salad

SERVES 4

DAIRY-FREE, NUT-FREE

Edamame is a great source of protein. It is mostly served as a starter in Japanese cuisine. In this salad, we are going to spice up edamame beans, or soybeans, and toss them with greens and rotisserie chicken, my top pick for the most versatile grocery store precooked item.

3 cups diced rotisserie chicken

1 (8-ounce) bag mixed greens

2 cups frozen edamame, thawed

1 cup shredded red radish

1 cup diced English cucumber

Sriracha Vinaigrette

¼ cup vegetable oil

3 tablespoons soy sauce

1 tablespoon rice wine vinegar

1 tablespoon chili garlic with oil

1 teaspoon sriracha

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

In a large bowl, toss all the ingredients with 3 tablespoons of Sriracha Vinaigrette. Taste and add more dressing, if desired.

VARIATION TIP: Try roasting the edamame for even more flavor. Preheat the oven to 400°F. Thaw 2 cups of frozen edamame and spread on a baking sheet. In a bowl, whisk the dressing, pour it over the edamame, and toss. Roast in the oven, uncovered, for 15 minutes.

Per Serving: Calories: 356; Total fat: 17g; Saturated fat: 4g; Sodium: 258mg; Carbohydrates: 12g; Fiber: 5g; Protein: 39g; Sugar 3g

Southern Pulled Pork Salad

SERVES 4

GLUTEN-FREE, NUT-FREE

Pulled pork is a meal that usually takes all day to cook. We’re going to pair precooked pulled pork with crispy romaine lettuce, red cabbage, apple, red onion, cucumber, and corn chips for a fun added crunch and salty bite.

1 (16-ounce) package cooked pulled pork

1 (8-ounce) bag chopped romaine lettuce

1 cup shredded red cabbage

1 cup shredded Cheddar cheese

1 Fuji apple, diced

½ English cucumber, diced

¼ cup thinly sliced red onion

2 cups corn chips

Barbecue Ranch Dressing

2 tablespoons whole milk

2 tablespoons mayonnaise

2 tablespoons barbecue sauce

1 tablespoon ranch packet seasoning

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Heat the pulled pork according to package instructions.

2.

In a large bowl, toss the lettuce and red cabbage together with 3 tablespoons of Barbecue Ranch Dressing. Taste and add more dressing, if desired.

3.

Place the lettuce-cabbage mixture in a serving bowl or on a platter. Top with the cheese, apple, cucumber, and red onion. Serve with corn chips.

DIY: My favorite way to make pulled pork is in the slow cooker. To make your own, place 3 to 4 pounds of pork shoulder in the slow cooker, Whisk together 1 diced onion, ¾ cup of ketchup, ¼ cup of apple cider vinegar, 3 tablespoons of tomato paste, 1 teaspoon of ground mustard, 1 teaspoon of ground cumin, 1 teaspoon of paprika, and 3 crushed garlic cloves and pour over the pork shoulder. Slow cook on low for 6 to 8 hours, then shred the meat using two forks.

Per Serving: Calories: 461; Total fat: 21g; Saturated fat: 7g; Sodium: 945mg; Carbohydrates: 46g; Fiber: 5g; Protein: 24g; Sugar 26g

Pulled Pork Noodle Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE

Vietnamese food has a great combination of sweet, spicy, and salty ingredients. This salad combines precooked pulled pork, salty and crunchy peanuts, crispy vegetables, rice noodles, and a sweet and spicy dressing to create a restaurant-style meal at home!

1 (16-ounce) package precooked pulled pork

1 (8-ounce) package vermicelli rice noodles

1 (8-ounce) package shredded lettuce

1 English cucumber, diced

1 cup shredded carrots

½ cup chopped fresh cilantro

¼ cup chopped salted peanuts

Sweet and Spicy Dressing

¼ cup water

3 tablespoons fish sauce

2 tablespoons granulated sugar

2 tablespoons white vinegar

2 red Thai or bird’s eye chiles, chopped

3 garlic cloves, minced

1 tablespoon freshly squeezed lime juice

In a small bowl, whisk all the ingredients together until the sugar has dissolved. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Heat the pulled pork according to package instructions. Discard the barbecue sauce included in the package.

2.

In a bowl of hot water, submerge the rice noodles for about 10 minutes, until the noodles become soft. Drain.

3.

On a serving bowl or platter, lay the vermicelli rice noodles on the bottom.

4.

On top of the noodles, spread the lettuce and arrange the cucumber, carrots, cilantro, and peanuts.

5.

Drizzle with ¼ cup of Sweet and Spicy Dressing. Taste and add more dressing, if desired.

DIY: Make a Vietnamese marinade for pork chops by whisking together ¼ cup of fish sauce, ¼ cup of finely diced red onion, ¼ cup of honey, 2 tablespoons of soy sauce, 6 minced garlic cloves, 2 chopped stalks of lemongrass (white part only), and 1 teaspoon of freshly ground black pepper. Soak 4 to 6 pork chops in the marinade, then grill.

Per Serving: Calories: 461; Total fat: 9g; Saturated fat: 2g; Sodium: 523mg; Carbohydrates: 54g; Fiber: 4g; Protein: 36g; Sugar 6g

Hawaiian Luau Pork Salad

SERVES 4

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

Hawaii has its own version of pulled pork called kalua pork. In Hawaii, they create an underground pit to place a whole hog, cover it with native leaves, and roast the pork all day until everything is pull-apart delicious. It’s out of this world! We recreate the Hawaiian vibe with this salad using store-bought pulled pork.

1 (16-ounce) package precooked pulled pork

1 (8-ounce) bag chopped romaine lettuce

2 cups coleslaw mix

1 (8-ounce) can pineapple tidbits, drained, juice reserved

1 red bell pepper, sliced

1 cup shredded carrots

1 (8-ounce) can water chestnuts, drained and chopped

Sweet Chili Pineapple Dressing

¼ cup vegetable oil

3 tablespoons juice from the pineapple tidbits

2 tablespoons sweet chili sauce

½ teaspoon kosher salt

½ teaspoon garlic powder

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Heat the pulled pork according to package instructions. Discard the barbecue sauce included in the package.

2.

In a large bowl, toss all the ingredients together with 3 tablespoons of Sweet Chili Pineapple Dressing. Taste and add more dressing, if desired.

DIY: Make slow cooker kalua pork by seasoning a 4-pound bone-in pork shoulder with 2 tablespoons of Worcestershire sauce and 2 tablespoons of Hawaiian pink salt. Slow cook on low for 12 hours, then shred using two forks.

Per Serving: Calories: 349; Total fat: 10g; Saturated fat: 3g; Sodium: 187mg; Carbohydrates: 32g; Fiber: 7g; Protein: 32g; Sugar 11g

Everyday Greek Chicken Salad

SERVES 4

GLUTEN-FREE, NUT-FREE

This Greek chicken salad is always on rotation at my house. It’s super simple to put together, and most of these ingredients are already in my refrigerator or pantry. This salad is a staple in restaurants and will no doubt become a favorite in your home.

1 (8-ounce) bag chopped romaine lettuce

3 cups sliced rotisserie chicken

1 cup halved cherry tomatoes

1 English cucumber, sliced

¾ cup crumbled feta cheese

½ cup pitted Kalamata olives

2 Roma tomatoes, cut into wedges

4 pepperoncini peppers

Greek Dressing

¼ cup extra-virgin olive oil

2 tablespoons red wine vinegar

2 teaspoons chopped fresh oregano

1 teaspoon kosher salt

1 teaspoon Dijon mustard

½ teaspoon red pepper flakes

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Place the lettuce on a platter or in a salad bowl.

2.

Top with the chicken, tomatoes, cucumber, feta, olives, tomatoes, and pepperoncini peppers.

3.

Drizzle the salad with 3 tablespoons of Greek Dressing. Serve with additional dressing, if desired.

DIY: Marinated olives and feta is a delicious snack to have in the refrigerator. It’s great tossed into salads or eaten with wine and crackers. Marinate 1 cup of Kalamata olives and 1 cup of cubed feta cheese in the Greek Dressing. Store in an airtight container.

Per Serving: Calories: 422; Total fat: 23g; Saturated fat: 7g; Sodium: 853mg; Carbohydrates: 20g; Fiber: 5g; Protein: 37g; Sugar 13g

Cajun Lime Avocado Chicken Salad

SERVES 4

GLUTEN-FREE, NUT-FREE

Cajun seasoning features a blend of spices like paprika, cayenne, and garlic and is common in Southern cooking. We are going to add this seasoning to the dressing and to the store-bought rotisserie chicken for the ultimate Cajun flavor.

1 (8-ounce) bag chopped romaine lettuce

3 cups sliced rotisserie chicken

2 teaspoons Cajun seasoning

1 tablespoon freshly squeezed lime juice

1 avocado, sliced

1 (15-ounce) can corn, drained and rinsed

¼ cup thinly sliced red onion

Cajun Dressing

¼ cup mayonnaise

2 tablespoons plain whole milk Greek yogurt

1 tablespoon freshly squeezed lemon juice

1½ teaspoons Cajun seasoning

1 teaspoon paprika

1 teaspoon kosher salt

In a small bowl, whisk all the ingredients together. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Arrange the lettuce on a large platter and set aside.

2.

In a large bowl, toss the chicken, Cajun seasoning, and lime juice together until the chicken is coated.

3.

Place the chicken on top of the romaine lettuce, then add the avocado, corn, and red onion.

4.

Drizzle the salad with 3 tablespoons of Cajun Dressing. Taste and add more dressing, if desired.

VARIATION TIP: This dressing can also work double time as a marinade. Marinate 2 or 3 skinless, boneless chicken breasts in the Cajun Dressing for 30 minutes. Then grill the chicken breasts for about 10 minutes on each side, or until the internal temperature is 165°F and the juices run clear.

Per Serving: Calories: 415; Total fat: 22g; Saturated fat: 5g; Sodium: 517mg; Carbohydrates: 22g; Fiber: 8g; Protein: 34g; Sugar 5g

Creamy Cilantro Chicken Orzo Salad

SERVES 4

NUT-FREE

Combining chicken, pasta, and peppery arugula, this salad is filling and loaded with flavor. Using precooked rotisserie chicken allows you to pull this dish together in just minutes. The Creamy Cilantro Dressing ties it all together for a delicious meal that gets even better after the flavors meld for a few hours.

1 cup dry orzo pasta

1 teaspoon extra-virgin olive oil

3 cups diced rotisserie chicken

1 (8-ounce) bag arugula

1 cup diced zucchini

½ cup diced red onion

Creamy Cilantro Dressing

¼ cup chopped fresh cilantro

3 tablespoons mayonnaise

3 tablespoons sour cream

2 tablespoons vegetable oil

1 tablespoon freshly squeezed lime juice

2 garlic cloves, peeled

½ teaspoon ground cumin

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

In a blender or food processor, combine all the ingredients and process until smooth. Taste for seasoning. Store any leftover dressing in an airtight container in the refrigerator for up to 1 week.

1.

Bring a pot of water to a boil and cook the orzo according to package directions. Drain, drizzle with the olive oil, and toss.

2.

In a large bowl, toss the orzo, chicken, arugula, zucchini, and red onion with 3 tablespoons of Creamy Cilantro Dressing. Taste and add more dressing, if desired.

SUBSTITUTION TIP: Try this with poached shrimp in place of the chicken.

Per Serving: Calories: 365; Total fat: 14g; Saturated fat: 3g; Sodium: 162mg; Carbohydrates: 23g; Fiber: 2g; Protein: 35g; Sugar 2g

Measurement Conversions

US STANDARD

US STANDARD (OUNCES)

METRIC (APPROXIMATE)

VOLUME EQUIVALENTS (LIQUID)

2 tablespoons

1 fl. oz.

30 mL

¼ cup

2 fl. oz.

60 mL

½ cup

4 fl. oz.

120 mL

1 cup

8 fl. oz.

240 mL

1½ cups

12 fl. oz.

355 mL

2 cups or 1 pint

16 fl. oz.

475 mL

4 cups or 1 quart

32 fl. oz.

1 L

1 gallon

128 fl. oz.

4 L

VOLUME EQUIVALENTS (DRY)

⅛ teaspoon

0.5 mL

¼ teaspoon

1 mL

½ teaspoon

2 mL

¾ teaspoon

4 mL

1 teaspoon

5 mL

1 tablespoon

15 mL

¼ cup

59 mL

⅓ cup

79 mL

½ cup

118 mL

⅔ cup

156 mL

¾ cup

177 mL

1 cup

235 mL

2 cups or 1 pint

475 mL

3 cups

700 mL

4 cups or 1 quart

1 L

½ gallon

2 L

1 gallon

4 L

WEIGHT EQUIVALENTS

½ ounce

15 g

1 ounce

30 g

2 ounces

60 g

4 ounces

115 g

8 ounces

225 g

12 ounces

340 g

16 ounces or 1 pound

455 g

FAHRENHEIT (F)

CELSIUS (C) (APPROXIMATE)

OVEN TEMPERATURES

250°F

120°C

300°F

150°C

325°F

180°C

375°F

190°C

400°F

200°C

425°F

220°C

450°F

230°C

Acknowledgments

I wouldn’t be Momma Cuisine without my three beautiful children, Elijah Gulab, Sofia Marie, and Samantha Nevya. God has blessed me with the honor and responsibility to raise these three who have given me the most inspiration for my work and my life. Elijah, you have a light that captures everyone’s heart the second you enter the room. You have a natural talent to engage people and have them listen to the words you are speaking. Those are qualities of a great leader. Sofia, you are strong and wise beyond your years. You will accomplish everything you set your mind and heart to. Samantha, you spark so much energy and creativity everywhere you go. You paint the world around you with your aura. I am honored to be called “Momma” by you all.

To my parents, Richard and Lillian Mirpuri, and my siblings, Sha, Nadja, and JJ, I couldn’t get through life without you as my main support system. Thank you, Mom and Dad, for always instilling godly values in me and my children.

To my friends who believe in me, love me, and accept me for who I am without question—you know who you are—I am grateful for you in my life.

Finally, I want to give thanks to God, who has taught me so much about my purpose in this world, has shown me what love truly means, and is constantly fighting for me and blessing me and my family.

About the Author

Johanna Marie Mirpuri is known as Momma Cuisine, a cooking show host and media personality whose cooking show series, In the Kitch with Momma Cuisine , has been engaging audiences with her simple recipes for great everyday meals since 2009.

Johanna’s professional background in restaurant management in Chicago led her to share her love for cooking online with a blog and YouTube video series. Her warm, engaging personality landed her regular appearances on television morning talk shows, content integration with DirecTV and Liberty Global in Europe, a position headlining national cooking tours, advertising campaigns in Food Network Magazine , an opportunity to be a brand spokesperson, and more.

You can find her recipes and episodes on www.mommacuisine.com .