Salads & Dressings

MATUSHKA SASHA’S   SHRIMP SLAW

 Surely a hit – great for guests!

Packaged pre-cut coleslaw (entire package)

Shrimp (about ½ cup per person)    (try smoked salmon or tuna too!)

1 clove garlic

¼ cup oil

¼ cup balsamic vinegar

juice of one lemon

Seasoning salt

Dill

1 tsp. sugar

Salt and pepper to taste.

In a large salad bowl, sprinkle some salt. Add the garlic clove to the bottom of the bowl and with a fork, break up the garlic clove until quite well mashed. (the salt helps with this process).

Next add slaw and shrimp.  Mix together oil, sugar, vinegar and lemon juice. Pour on the slaw. Add seasoned salt, dill, and pepper to taste.   Put in fridge to combine flavors before serving.   

Serves 6.

Per Serving : 232 Calories; 11g Fat (43.7% calories from fat); 25g Protein; 8g Carbohydrate; 2g Dietary Fiber; 180mg Cholesterol; 189mg Sodium.

FATHER JOHN’S WALDORF SALAD

Simple, single serving sized!

1 Tbsp.  oil

1 Tbsp.  lemon juice

1 tsp. Tahinni (sesame paste)

sprinkle of salt

sprinkle of sugar

1 apple (not tart)

1 short stalk of celery

¼ cup raisins

walnuts, chopped

Stir dressing till smooth. Chop apple, celery, add raisin, walnuts and mix together.

That's it!

Serves 1

Per Serving: 269 Calories; 17g Fat (51.6% calories from fat); 2g Protein; 33g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 45mg Sodium. 

ASIAN CABBAGE SALAD

Try using Savoy cabbage instead of regular green cabbage

1 medium head cabbage, shredded

1 bunch green onions, sliced

3 Tbsp. sesame seeds, toasted in margarine

1/2 cup slivered almonds, toasted in margarine

1 pkg ramen-style noodles, broken in small pieces

1/2 cup salad oil

3 Tbsp. vinegar.    Try using rice wine vinegar

2 Tbsp. sugar

salt & pepper to taste (or seasoning packet from noodles-which contains MSG)

Combine cabbage, onions, sesame seeds, almonds, and noodles in salad bowl. 

Combine remaining ingredients in small container.  Mix well and dress the salad to taste. 

6 servings

Per Serving: 279 Calories; 27g Fat (82.9% calories from fat); 4g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 5mg Sodium. 

TOMATO BASIL DRESSING

Toss this dressing with fresh greens or a pasta salad

1 cup finely chopped tomatoes

1/2 cup chopped fresh basil

1 clove garlic, minced

2 Tbsp. chopped green onion

2 Tbsp. olive oil

2 Tbsp.  lemon juice or balsamic vinegar

1 tsp granulated sugar

1/2 tsp. each salt and pepper

Combine tomatoes, basil, garlic, onion, oil, lemon juice, sugar, salt and pepper. Let stand for at least 15 minutes or refrigerate for up to 1 day.  Makes about 1 cup

Per Serving : 79 Calories; 7g Fat (75.0% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 183mg Sodium. 

AVOCADO & PAPAYA SALAD

Salad:

1 head romaine lettuce

1 papaya

1 large or 2 small avocados

½ lb. Cooked shrimp (optional)

 Dressing:

1/3 cup sugar

1/2 Tsp. salt

1/2 Tsp. dry mustard

1/2 cup white vinegar

1/2 cup vegetable oil

1/2 cup chopped onions

2 Tbsp. papaya seeds

Tear lettuce leaves into pieces and place on serving platter. Scrape out seeds from papaya and reserve 2 tablespoons for dressing. Peel and slice papaya and avocado. For dressing, place all ingredients in food processor or blender and process until smooth. Papaya seeds will look like coarsely ground pepper. Arrange papaya and avocado on lettuce. Pour enough of the dressing over salad to lightly moisten ingredients.

Serves 6.

Per Serving : 132 Calories; 6g Fat (38.8% calories from fat); 11g Protein; 11g Carbohydrate; 4g Dietary Fiber; 58mg Cholesterol; 71mg Sodium.

JICAMA SALAD WITH “ANYTHING GOES”DRESSING

Jicama is a sweet, crunchy tropical tuber that resembles a radish in texture and a water chestnut in taste, and is enjoyed raw in salads and other cold dishes.

 Salad:

3 red peppers, thinly sliced

1/2 sweet onion, thinly sliced

1 pound jicama, peeled and grated

2 medium carrots, grated

ripe tomato wedges, to taste

cucumber slices, to taste

butter lettuce leaves

Dressing:

1 cup olive oil

1/4 cup balsamic vinegar

1 sprig fresh rosemary

3/4 tsp. sweet dried basil

3/4 tsp. dried chervil

1/2 tsp. salt

1/4 tsp. pepper

3/4 tsp. sugar

Combine all salad ingredients except lettuce, and mound on lettuce leaves. Combine dressing ingredients in a blender or shake in a sealed jar. Drizzle salad with dressing.  Serves 6.

Per Serving : 56 Calories; trace Fat (3.4% calories from fat); 1g Protein; 13g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 13mg Sodium. 

MATUSHKA SASHA’S WILD RICE CORN SALAD

This salad is wonderfully versatile — you can add shrimp or crab to the leftover salad for a second meal.

1 cup wild rice

1 cup cooked corn kernels (tinned, frozen or fresh)

3 green onions or 1/2 small white onion, chopped fine

1/2 cup pine nuts

1/2 cup finely chopped fresh parsley

1/2 cup finely chopped fresh basil

1/3 cup olive or vegetable oil

1/3 cup flavoured or balsamic vinegar (basil is a good choice)

1 small garlic clove, chopped fine

Salt to taste

Rinse wild rice thoroughly and add it to 3 cups boiling salted water. Cook covered over moderate heat 45 minutes, or until water is absorbed. Remove from heat, add rest of ingredients and chill at least 1 hour. The longer it is chilled, the more the flavours will combine. 

Serves 4.

Per Serving : 465 Calories; 28g Fat (50.8% calories from fat); 13g Protein; 48g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 19mg

ROASTED VEGGIE PASTA SALAD

Experiment, by alternating the veggies.   Try chunks of carrot, sweet potato, fennel bulb, red onion, parsnip….

1 1/2 tbsp. olive oil or basil-flavoured olive oil

2 tbsp. Dijon or similar mustard

1 tbsp. lemon juice

2 garlic cloves, minced

pinch of salt, pinch of pepper

1 sweet red pepper, cut into julienne strips

1 green pepper, cut into julienne strips

1 sweet yellow pepper, cut into julienne strips

1 whole eggplant, peeled and chopped into cubes

1 cup fancy shaped pasta

Preheat oven to 350F.  In a bowl combine mustard, oil, lemon juice, garlic, salt and pepper, and stir to combine.

In a 9x13 baking pan, combine peppers and eggplant, add mustard and oil mixture, and toss well to coat. Roast 25 minutes in preheated oven.

Cook pasta in rapidly boiling salted water until tender and drain. Remove vegetables from oven, add pasta and toss well. 

Serves 4

Per Serving : 205 Calories; 6g Fat (26.1% calories from fat); 6g Protein; 34g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 135mg Sodium. 

MATUSHKA BARBARA’S “IT’S SO EASY” POTATO SALAD

8 to 10 medium( red or yellow are best)potatoes, peeled and quartered

4 green onions, chopped

1 Tbsp. chopped fresh basil (optional)

2 Tbsp. fresh parsley or dill, minced

1 Tbsp. light olive oil

1 Tbsp. dijon style mustard

1 tsp. wine vinegar

1 large dill pickle, minced

1 tsp. salt

1/2 tsp. ground black pepper (optional)

Boil potatoes until tender. While potatoes are cooking, combine everything

else in a very large bowl. Mix well and let sit.

When potatoes are cooked, drain and cool for 5 to 10 minutes. Add potatoes

into the large bowl to combine and toss well. The warmth of the potatoes

enhances the flavours of the herbs and dressing. Serve warm or cold. Tastes

best at room temperature.

Serves 6.

Per Serving : 190 Calories; 3g Fat (12.0% calories from fat); 5g Protein; 39g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 540mg

TABOULI SALAD

This is nice as a side dish or as a stuffing for pita pockets.

1 cup bulgur wheat

1 1/2 cups boiling water

1/2 tsp. salt

juice from 1 lemon (about  1/4  cup)

1 garlic clove, crushed and minced

1 cup finely chopped onion

1/3 cup vegetable or olive oil

1 packed cup of fresh parsley, finely chopped

salt and pepper to taste

2 fresh tomatoes, chopped (optional)

1 cup cooked garbanzos (optional)

1 cup coarsely grated carrot, chopped green pepper or cucumber (optional)

pitted black olives (plain or kalamata), halved or sliced

Combine bulgur wheat, salt, and boiling water in a large bowl and let stand, covered, for 15 to 20 minutes, or until bulgur is chewy and water is absorbed. Add lemon juice, garlic, onion, oil, parsley, and salt and pepper to taste, and stir until combined.   Refrigerate 2 to 3 hours before serving.

Just before serving, stir in any or all of the optional tomatoes, garbanzo beans, carrot, green pepper or cucumber, and garnish with olives. 

Serves 6.

Per Serving : 342 Calories; 15g Fat (36.8% calories from fat); 11g Protein; 46g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 209mg Sodium

‘WILTED’ SPINACH MUSHROOM SALAD

Toss at the table, so it can be eaten up pronto!

2 cups sliced fresh mushrooms

3 cups packed fresh spinach leaves, washed and shaken dry

1 large avocado, cubed

1/2 cup chopped red onion

1/3 cup vegetable oil

1/2 cup red wine vinegar

1 tsp. sugar

1/2 tsp. salt

A generous pinch of ground black pepper

In a large bowl toss together the mushrooms, spinach, avocado, and onion; set aside. In a small saucepan combine oil, vinegar, sugar, salt and pepper. Heat over medium heat to boiling. Pour over salad ingredients and toss to coat. Serve immediately.

Serves 3.

Per Serving : 361 Calories; 35g Fat (81.6% calories from fat); 3g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 389mg Sodium. 

QUINOA SALAD

Quinoa is extremely high in protein, calcium, and iron. People who are gluten-intolerant can eat this grain.

1 cup boiling water

1 cup uncooked quinoa

1 medium English cucumber, diced

¼  cup minced fresh parsley and/or cilantro

1/8 cup minced fresh mint leaves

2 green onions, minced

¼ cup fresh lemon juice

2 tbsp. olive oil

¼ C chopped celery

¼  tsp. ground black pepper

1 tsp. salt

Rinse raw quinoa in a sieve for 3 minutes minimum under running cold water. This washes off the natural bitter residue the plant produces as a protection against birds. Boil quinoa in equal amounts of water for 10 minutes.

In a large bowl, combine quinoa, cucumber, parsley, cilantro, mint, onions, celery, lemon juice, oil, and pepper. Add quinoa, tossing gently to coat. Cover and refrigerate at least 2 hours.

Serve in a salad bowl lined with butter lettuce leaves. Garnish with a fresh mint, cilantro, and/or parsley sprig in centre.

 Serves 8.

Per Serving: 117 Calories; 5g Fat (34.9% calories from fat); 3g Protein; 16g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 275mg Sodium.

SESAME SEED DRESSING

1 garlic clove, minced

2 tsp. sesame seeds

½ cup olive oil

3 tbsp. fresh lemon juice

salt to taste

In a small skillet, combine garlic, sesame seeds and olive oil and sauté over moderately low heat until garlic is soft and sesame seeds are a light golden colour. Cool. Add lemon juice and salt, pour into a glass jar with a tight-fitting lid, cover and shake well. Store unused dressing in the refrigerator.

4 servings

Per Serving : 251 Calories; 28g Fat (97.0% calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; trace Sodium

MANGO SALAD DRESSING

1 mango, peeled, pitted and chopped

minced fresh basil to taste

1 tbsp. red wine vinegar or balsamic vinegar (optional)

Purée all ingredients in a blender or food processor.

Per Serving : 68 Calories; trace Fat (3.2% calories from fat); 1g Protein; 18g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 2mg Sodium.

STRAWBERRY SALAD DRESSING

5 strawberries, chopped

1 tsp. green onion, chopped

1 tsp. honey mustard

2 tsp. grape seed oil

1 tbsp.  red wine vinegar

juice from 2 oranges

½ heaping tsp. dried chervil

Wisk together these ingredients and serve with your favourite leafy salads.

Serves 1

Per Serving : 230 Calories; 10g Fat (36.1% calories from fat); 3g Protein; 37g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 69mg Sodium

OVER THE RAINBOW ROTINI SALAD

1 pound rotini (corkscrew) pasta, rainbow

¼ cup chopped celery, or 1 tsp. celery seed

2 chopped tomatoes or 14 cherry tomatoes

1 small green bell pepper, chopped

1 small onion, chopped

1 small cucumber, chopped

1 cup fresh broccoli flowerets

1 cup fresh mushrooms, sliced

8 ounces Lenten Italian-style salad dressing

1 cup black olives,

1/4 cup chopped fresh parsley

Bring 4 quarts of water to a rapid boil (2 teaspoons of salt can be added, optional). Add pasta. Return water to rapid boil and cook uncovered, stirring frequently, for about 10 to 12 minutes. Drain. Rinse in cold water.

Combine cooked pasta with tomatoes, green bell pepper, onion, cucumber, broccoli, mushrooms, celery, parsley, olives and vegan Italian-style salad dressing. Cover and chill. Toss salad before serving.

Makes 8 servings

Per Serving : 287 Calories; 6g Fat (17.8% calories from fat); 9g Protein; 51g Carbohydrate; 4g Dietary Fiber; 2mg Cholesterol; 386mg Sodium.

RAW BEET SALAD  © Barbara Bruce

A nice, colourful, zesty side dish full of vitamins!

10 or 12 small and or medium sized raw beets (larger beets are too tough for this dish)

Juice of 3 whole lemons

1/4 to 1/3 cup vegan horseradish

1 whole garlic  clove (optional)

½ cup minced parsley

chopped fresh walnuts, to taste, or pecans (optional garnish )

Latex gloves make this job cleaner and easy on your hands if you do not have a food processor, and need to use a stand-up hand grater.  Peel away beet skin first, then grate the raw beets “coleslaw-style” into large bowl, then just throw everything into food processor.

Add fresh lemon juice, and put the garlic through a presser and combine parsley with the salad. Add the horseradish and mix ingredients well.  Garnish with chopped nuts.

 Refrigerate for a minimum of 2 hours before serving. The flavour improves with age.

OR: You can “bake” the beets whole and unpeeled in an 400 * oven for between 1 hour and 20 minutes or until soft when poked with fork and use with the salad  after peeling.

6 servings

Per Serving : 80 Calories; trace Fat (3.5% calories from fat); 3g Protein; 20g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 127mg Sodium.

24-HOUR COLESLAW

1 cup celery, chopped

1 large head cabbage, shredded

½ cup onion, chopped

1 red pepper, chopped

2 cups sugar (may reduce to 1 3/4c)

½ cup white vinegar

2 tsp salt

1 tsp mustard seed or dry mustard

1 tsp celery seed

Combine all ingredients and let stand in the refrigerator for 24 hours.  Cover tightly.

10 servings.

Per Serving : 169 Calories; trace Fat (1.2% calories from fat); 1g Protein; 43g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 440mg Sodium. 

CURRIED RICE SALAD

2 cups Granny Smith apples, chopped

½ cup raisins

½ cup celery, chopped

½ cup onion, chopped

½ cup soy sauce

1cup white rice, boiled

1/8 tsp. curry powder

1/8 tsp. crushed red pepper flakes

Sauté apples, raisins, celery, and onion in soy sauce.  Add to boiled rice.  Add curry powder and crushed Red pepper flakes to taste.    Chill before serving.

4 servings.

Per Serving : 277 Calories; 1g Fat (1.7% calories from fat); 6g Protein; 63g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 2077mg Sodium.

MELON SALAD

3 Tbsp freshly squeezed lime juice

2  Tbsp.  herbed or balsamic vinegar

3  Tbsp.  honey

2 small melons of different varieties (or 4 cups mixed salad greens, torn in bite size pieces)

chervil sprigs for garnish

Mix lime juice, herb vinegar and honey to make a dressing.  Slice melons into small pieces and drizzle with dressing.

4 servings

Per Serving : 277 Calories; 1g Fat (1.9% calories from fat); 3g Protein; 73g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 65mg Sodium.

DILLED CHICKPEA SALAD, IN RASPBERRY BALSAMIC VINEGARETTE

1 carrot, sliced

1 potato, peeled and diced

1 can (16oz) chickpeas

½ cup shelled fresh peas, or frozen peas, thawed

1 large onion, peeled and thinly sliced

2 cloves garlic, peeled and crushed

1 Tbsp. olive oil

1 Tbsp. balsamic vinegar

1 Tbsp. raspberry vinegar

1 Tbsp. snipped fresh dill

salt and pepper to taste

Place the sliced carrot in 1 cup of water and simmer for 5 minutes.  Add the diced potato and cook for another 10 minutes.   Remove from heat and drain any excess liquid.  Add the chickpeas and peas to the other vegetables

and toss to warm them.  Sauté onion and garlic in the oil until tender.  Add onion, garlic, balsamic and raspberry vinegar, and dill to chickpea mixture.  Toss to combine.  Add salt and pepper to taste.  Serve at room temperature.

4 servings

Per Serving : 505 Calories; 10g Fat (18.0% calories from fat); 24g Protein; 82g Carbohydrate; 22g Dietary Fiber; 0mg Cholesterol; 39mg Sodium.

MEDITERRANEAN PASTA SALAD

½ red onion (thinly sliced)

2 large tomatoes (cut in wedges)

1 small red pepper (medium size dice)

1 small jar marinated artichokes hearts

1/2 tin drained chopped hearts of palm (optional)

¼ tsp. salt

1/3 tsp. pepper

1 tsp dried oregano

½ cup chopped stuffed green olives (optional)

2 cups cooked pasta (smaller shapes, shells are ideal)

Mix all ingredients in a large bowl.  Chill for 15 minutes and serve.

2 servings

Per Serving : 473 Calories; 2g Fat (4.5% calories from fat); 17g Protein; 97g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 328mg Sodium.

SWEET AND CRUNCHY CITRUS SLAW

3 oranges, peeled, seeded and cut into bite-size chunks

1 small jicama, peeled and cut into “match sticks”

3 cups green cabbage, shredded

1 cups red cabbage, shredded

1/4 cup sugar

1/4 cup vinegar

2 Tbsp. canola oil

1/2 tsp. salt

In a large bowl, combine orange chunks, jicama, and green and red cabbage.  In a small bowl stir together

dressing ingredients and pour over cabbage mixture.  Stir until well mixed.  Cover and refrigerate until serving time.

Serves 8.

Per Serving : 121 Calories; 4g Fat (25.5% calories from fat); 2g Protein; 22g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 144mg Sodium. 

PINEAPPLE BLACK BEAN SALAD

1 can (20 oz) crushed pineapple, drained

1 can (16oz) black beans, rinsed and drained

2 cups cooked brown rice

1 1/2 cup water chestnuts, sliced

1/2 cup red bell pepper, chopped

1/2 cup celery, chopped

1/2 cup green onion, chopped

Dressing:

¼ cup   vegetable broth, room temperature

2 tbsp. white wine vinegar

1 tbsp. olive (or vegetable) oil

2 tsp. Dijon style mustard

¼ tsp. salt

dash pepper

In a large bowl, combine pineapple and remaining salad ingredients.  Zoom up the dressing in a blender, pour over salad; toss to coat.  Chill before serving.  6 servings

Per Serving : 428 Calories; 2g Fat (3.6% calories from fat); 19g Protein; 87g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 20mg Sodium.

Z’ BEST VINAGRETTE

2 Tbsp. balsamic vinegar

1 Tbsp. olive oil

dash salt

dash pepper

1/4 tsp. Dijon mustard

1 minced garlic clove

In a small jar with lid, combine all ingredients . Shake to mix well. Use immediately.

1 serving

Per Serving : 130 Calories; 14g Fat (89.8% calories from fat); trace Protein; 3g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 283mg Sodium.

SPAGHETTI SALAD

1 pound spaghetti, broken in half

12 oz of a vegan-style Italian dressing

1 tbsp. sesame seeds

1 tbsp. poppy seeds

2 tsp. seasoned salt

1 tsp. paprika

1/2 tsp. garlic powder

1/2 tsp. ground black pepper

1/8 tsp. cayenne pepper

1 medium cucumber, diced

1 medium red onion, diced

2 medium tomatoes, diced, or 16 cherry tomatoes

20 Kalamata olives

1 chopped green pepper

1 chopped red pepper

1/2 cup minced fresh parsley or cilantro

Cook spaghetti according to package directions. Drain, rinse with cold water and drain well. Transfer to large bowl.  In medium bowl, whisk together salad dressing, seeds, and seasonings until well blended. Stir rest of ingredients. Pour mixture over spaghetti and toss lightly to coat evenly. Cover and refrigerate for at least 2 hours or up to 24 hours.  Garnish with tomatoes and more parsley.

8 servings

Per Serving : 478 Calories; 25g Fat (47.1% calories from fat); 9g Protein; 55g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 837mg Sodium. 

TOMATO BASIL DRESSING

Toss this dressing with fresh greens or a pasta salad!

1 cup finely chopped tomatoes

½ cup chopped fresh basil

1 clove garlic, minced

2 Tbsp. chopped green onion

2 Tbsp. olive oil

2 Tbsp.  lemon juice or balsamic vinegar

1/2 tsp.  granulated sugar

1/2 tsp.  each salt and pepper

Combine tomatoes, basil, garlic, onion, oil, lemon juice, sugar, salt and pepper. Let stand for at least 15 minutes or refrigerate for up to 1 day.  Makes about 1 cup

4 servings

Per Serving : 98 Calories; 7g Fat (59.6% calories from fat); 2g Protein; 9g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 186mg Sodium.

INDONESIAN RICE SALAD

This salad takes some time to prepare, but is well worth the effort, and is very plentiful.

2 cups brown rice

½ cup peanut oil

3 Tbsp. sesame oil

½ cup orange juice

1-2 medium cloves of garlic

1 tsp. salt

2 Tbsp. soy sauce

½ tsp. crushed red pepper

2 Tbsp. rice or cider vinegar

1 cup chopped pineapple, fresh or canned

3 scallions, finely minced (whites and greens)

1 stalk of celery, finely minced

1 med. red or green bell pepper, thinly sliced

8oz. can of sliced water chestnuts, drained

1/2 lb mung bean sprouts

½ cup raisins or currents, packed

1 cup coarsely chopped peanuts/or/cashews, lightly toasted

2 tsp. sesame seeds

1 cup steamed snow peas (optional)

Cook two cups of Brown Rice in 3 cups of salted water.    (Bring water to a boil, add rice, lower heat, cover and simmer until tender, 35-45 minutes)  While rice cooks, combine in a large bowl: peanut oil, sesame oil, orange juice, minced garlic, salt, soy sauce, crushed red pepper, rice vinegar and chopped pineapple.  Add the hot rice directly to the bowl full of dressing.  Mix well.  When it has cooled to room temperature, cover tightly and refrigerate until cold.    Shortly before serving, stir in: minced scallions, minced celery, thinly sliced bell pepper, can of sliced water chestnuts, mung bean sprouts, raisins, chopped peanuts, sesame seeds and optional snow peas.  

8 servings

Per Serving : 538 Calories; 30g Fat (47.7% calories from fat); 11g Protein; 62g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 542mg Sodium.

GREEK SALAD sans FETA

½ of a head of Romaine lettuce, shredded

1 long English cucumber sliced

1 medium, sweet onion, thinly sliced

2 sweet bell peppers (red, yellow or orange) thinly sliced

6 roma tomatoes, diced

oregano to taste

salt and pepper to taste

¾ cup Greek olives

3/4 cup olive oil

1/4 cup fresh lemon juice

salt and pepper, to taste

Slice vegetables and combine in a bowl.  Mix spices, oil and lemon juice.  Toss this with vegetables and serve on top of shredded lettuce.

4 servings

Per Serving : 563 Calories; 53g Fat (81.0% calories from fat); 5g Protein; 23g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 301mg Sodium.

SUNOMONO SALAD (JAPANESE CUCUMBER-VINEGARETTE)

1 long English cucumber

4-6 oz. Fresh imitation crab meat (contains some fish) or fresh crab or shrimp.

2 cups vermicelli cooked and drained in cold water.

Dressing: combine and let mingle for at least 1/2 hour:

2 Tbsp. white wine or rice vinegar

2 Tbsp. white vinegar

2 Tbsp. white wine

1 Tbsp. sugar

1 tsp. soy sauce

Peel cucumber and slice as thinly as possible. Let stand in salted ice water 5 minutes. Drain. Pat dry. Toss cold vermicelli, cucumber and crab together in vinegar dressing and chill for at least 1/2 hour. Serve over lettuce or spinach leaves.

2 servings

Per Serving : 452 Calories; 2g Fat (3.1% calories from fat); 22g Protein; 87g Carbohydrate; 1g Dietary Fiber; 86mg Cholesterol; 87mg Sodium.

GOURMET ARUGULA SALAD

Not your ordinary garden salad!

Salad:

1 bunch of  washed and torn arugula

Sweet onion, sliced thinly

Orange bell pepper, sliced thinly

1 mango, peeled, seeded and cubed

½ cup fresh strawberries, sliced

Dressing:

¾ cup grape seed oil

2 Tbsp. raspberry vinegar

2 large fresh strawberries

1 mango

juice of large orange

Throw dressing into food processor and puree. Serve over salad.

Serves 4.

Per Serving: 453 Calories; 41g Fat (79.1% calories from fat); 1g Protein; 24g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. 

MARINATED POTLUCK SHRIMP SALAD

3 cups peeled, deveined, ready to eat, (cooked) chopped shrimp

1 small minced onion

1/2 cup olive oil

juice of 3 limes

salt to taste

3 cups cooked rice

2 large avocadoes, peeled and diced

½ chopped pitted green olives

1/3 cup minced cilantro

dash of Tobasco sauce

1 jalapeno pepper, seeded and minced

1 red chili pepper, seeded and chopped

Combine everything except the olives, avocados, and rice. Marinate refrigerated for minimum of two hours.

Then combine everything, all the ingredients together in large bowl, tossing gently, but thoroughly.

Serves 6.

Per serving: 504 calories; 18 g protein; 35 g fat; 33 g carbohydrate; 3 g fibre; 124 mg cholesterol; and 648 mg sodium.