Mediterranean – Salads & Dressings

Green Bean Salad

Ingredients:

1 lb. green string beans
2 Tbsp. organic, unrefined oil
1 tsp. raw, organic apple cider vinegar
Salt and pepper to taste
1 small onion, shallot, or 3-4 scallions, finely chopped
1 tsp. dried tarragon, oregano, dill, or garlic (optional)
1 sprig of parsley

1. Cut the washed green beans into 1-inch lengths and blanch or lightly steam. Drain and rinse with cold water and let cool.

2. Combine oil, vinegar, salt and pepper in a salad bowl, whisking together well, and add the chopped onion and herbs.

3. Add the cooled beans and toss it all together gently. Leave to marinate in refrigerator for an hour.

4. Toss again before serving and garnish with parsley.


Green Onion Salad Dressing

Ingredients:

1 cup extra virgin olive oil
1/2 cup Lakanto
1/4 cup apple cider vinegar
1/4 tsp. sea salt
1 bunch of green onions (5 or 6)

Put all the ingredients in blender and blend until smooth. Will be somewhat thick.



Super Salmon Salad

Ingredients:
1 can wild salmon (with bones and skin)
1/2 red onion, peeled and diced small
1/4 cup parsley, minced
2 celery stalks, diced
1/3 cup olive oil
1 tbsp. Dijon mustard
2 tsp. honey
3-4 tbsp. apple cider vinegar
Sea salt and black pepper to taste
Baby mixed greens
Whole grain crackers

Drain salmon and put into a mixing bowl.  Mix with diced red onion, celery and parsley.  Whisk olive oil, mustard, honey, apple cider vinegar and sea salt and pepper.  Combine dressing with salmon salad.  Lay salmon salad on a bed of baby greens.  Serve with whole grain crackers. Yields two servings.



Crunchy Cabbage Salad with Sesame Maple Dressing

Ingredients:
1 cup each finely chopped green and purple cabbage
1 cup grated carrots
1 green apple, diced
2-3 scallions, sliced thin
2 tbsp. toasted sesame seeds

Combine all ingredients and coat with Sesame Maple dressing.  Marinate for 45 minutes or overnight in the refrigerator.  Garnish with toasted sesame seeds.

Sesame Maple Dressing

Ingredients:
2 tbsp. toasted sesame oil.
1 tbsp. maple syrup
Juice of 1 lemon
1/2 tbsp. ginger juice (grate ginger and squeeze to obtain juice)
2 tbsp. shoyu or tamari

Combine all ingredients.



Spicy Watercress Salad with Pomegranate Dressing

Ingredients:
1 bunch watercress
1 cup daikon radish, cut into thick matchsticks
1 bunch sunflower sprouts
1/4 cup pomegranate seeds
1/3 cup olive oil
2 tbsp. pomegranate concentrate
1 tbsp. maple syrup
3 tbsp. apple cider vinegar (or juice of 1 lemon)
Sea Salt and black pepper

Rinse watercress and toss with daikon radish, sunflower, carrots and pomegranate seeds.  Combine olive oil, pomegranate concentrate, maple syrup, apple cider vinegar and season with sea salt and pepper.  Toss salad with dressing.



Spring Salad with Raspberry Dressing

Ingredients:
Baby mixed greens
Edible flowers
Sunflower Sprouts
1 tbsp. raspberry jam
1 tsp. local honey
1/3 cup walnut oil (or olive oil)
2 tbsp. raspberry vinegar
Pinch of Sea salt

Mix the greens, sprouts and edible flowers in a large bowl.  Whisk raspberry jam, local honey, oil, raspberry vinegar, and sea salt. Top salad with Raspberry dressing.



Spring Greens & Naturally Smoked Turkey with Cranberry Vinaigrette

Ingredients:
4 cups mixed spring lettuces
8 ounces naturally smoked turkey, diced
2-3 red radishes
1/2 cup lentil sprouts
1/2 cup spring pea sprouts

Put spring lettuces into a large salad bowl and add diced turkey, radishes, lentil sprouts and pea sprouts.  Dress salad with Cranberry Vinaigrette before serving.  Yields four servings.



Cranberry Vinaigrette

Ingredients:
1/4 cup walnut oil
2 tbsp. champagne vinegar (or white wine vinegar)
1 tbsp. cranberry juice concentrate
2 tbsp. maple syrup
1 tsp. fresh sage, minced
Sea salt and pepper to taste

Whisk walnut oil, vinegar, cranberry juice concentrate, maple syrup and fresh sage.  Add a pinch or two of sea salt and a shake of black pepper.



Spinach Salad with Strawberry Dressing

Ingredients:
2 beets
Water
3 cups baby spinach, washed
1/4 cup pecans, roasted
1/4 cup crumbled feta cheese
1 cup strawberries
2 tbsp. balsamic vinegar
1/3 cup olive oil
1 tsp. honey
Sea salt, to taste

Cook beets in boiling water for 30 minutes or until tender.  Drain beets and set aside to cool.  Put spinach into a large salad bowl and mix with crumbled feta and roasted pecans.  Slice beets into thin half moons and add to salad.  Puree strawberries in a blender or food processor with balsamic vinegar, olive oil and sea salt.  Drizzle strawberry dressing onto salad.



Simple Pressed Salad & Tahini Dressing

Ingredients:
1 head of cabbage, thinly shredded
3 carrots, cut into matchsticks
2 scallions, minced
1 apple, cut into matchsticks
1 tsp. sea salt

Combine cabbage, carrots, scallions, apple and sea salt in a large mixing bowl.  Work the salt into the vegetables by squeezing and pressing with your hands.  Place vegetables into a salad press and apply pressure for 1-2 hours.  If you do not have a salad press (not many people do!) you can leave the veggies inside the mixing bowl and place a dinner plate on top of them.  Then, put a heavy pot filled with water on top of the plate.  Let that press for 1-2 hours.  Pour off water that releases from the vegetables. Can eat as is, or combine with Tahini Dressing to make a mayo-less cole slaw.

Mix the greens, sprouts and edible flowers in a large bowl.  Whisk raspberry jam, local honey, oil, raspberry vinegar, and sea salt. Top salad with Raspberry dressing.

Tahini Dressing

Ingredients:
1/4 cup toasted sesame tahini
2 tbsp. shoyu
2 tbsp. brown rice vinegar
1/2 tbsp. maple syrup
1/4 cup water

Whip up ingredients in a food processor or blender.



Bountiful Black Bean & Quinoa Salad

Ingredients:
2 cups black beans, cooked (can use canned beans)
1 cup quinoa, rinsed
2 cups water
1 red onion, peeled and minced
1 red pepper, deseeded and diced small
12 ounces, cooked chicken breast, shredded (drag a fork through cooked chicken breast to create shredded pieces)
1/4 cup cilantro
Juice of 2 limes
2 tbsp. red wine vinegar
1 tbsp. maple syrup (or other sweetener)
1/3 cup olive oil
1 tsp. cumin
Sea salt to taste

Rinse quinoa.  Bring quinoa and water to a boil.  Cover and simmer on low flame for 12-15 minutes or until all water is absorbed.  In a large bowl, combine cooked quinoa with beans, red onion, red pepper, cooked shredded chicken, and cilantro.  Whisk limes, red wine vinegar, maple syrup, olive oil. cumin and sea salt.  Pour dressing onto black bean and quinoa salad and mix thoroughly. Yields 6-8 servings.


Udon Noodle and Arame Salad

Ingredients:
1 package Udon noodles
2 cups water
1 leek, cut on thin diagonals
1/2 cup cabbage, sliced thin
2-3 carrots, cut into thin matchsticks
1/4 cup arame, soaked
3-4 scallions, minced
1/4 cup toasted sesame oil
1 tbsp. maple syrup
1 tbsp. ginger juice (grate ginger and squeeze pulp to get juice)
1/4 cup shoyu

Cook noodles according to directions on package.  In a separate pot bring 2 cups water to boil.  Drop leek in and blanch for 2 minutes.  Remove from the water, drain and put into a mixing bowl.  Repeat the process with cabbage for 3 minutes, then carrots for 2-3 minutes.  Drop arame into the blanching water, cover and simmer for 10-12 minutes.  Drain arame and add to the bowl filled with blanched veggies.  Drain cooked udon noodles and combine with veggies and arame.  Whisk toasted sesame oil, lemon, maple syrup, ginger juice and shoyu.  Combine thoroughly with noodles.  Yields 6 servings.

Ingredients:
1 bunch watercress
1 cup daikon radish, cut into thick matchsticks
1 bunch sunflower sprouts
1/4 cup pomegranate seeds
1/3 cup olive oil
2 tbsp. pomegranate concentrate
1 tbsp. maple syrup
3 tbsp. apple cider vinegar (or juice of 1 lemon)
Sea Salt and black pepper

Rinse watercress and toss with daikon radish, sunflower, carrots and pomegranate seeds.  Combine olive oil, pomegranate concentrate, maple syrup, apple cider vinegar and season with sea salt and pepper.  Toss salad with dressing.



Sweet Beet Salad

Ingredients:
7-8 baby beets (small beets)
1/2 small red onion, peeled
2 cups water
2 tbsp. fresh dill minced or 1/2 tbsp. dried dill
Juice and zest of one lemon
1/4 cup olive oil
Sea salt
Black pepper

Bring beets and water to a boil.  Reduce flame to medium and cook 35-40 minutes or until beets are soft.  Remove beet skin and slice beets into 1/4 inch moons.  Cut onion into thin crescents.  Combine olive oil, lemon, dill, sea salt and black pepper and coat beet and onions.  Marinate for 25-30 minutes, turning once or twice.



Healthy Caesar Salad

Ingredients:
2 heads Romaine lettuce, ripped into bite sized pieces.
1/4 cup pitted black olives, sliced thin
1 red onion, cut into thin crescents
1 cup whole grain croutons
Caesar Salad Dressing

Combine salad ingredients and combine with Caesar Salad Dressing.  Garnish with whole grain croutons.

Caesar Salad Dressing

1/2 cup olive oil
2 anchovy fillets
1 garlic clove, peeled and diced
Juice of 1 lemon
1 tbsp. Dijon mustard
1 tbsp. red wine vinegar or balsamic
1 tbsp. brown rice syrup or other sweetener
1/4 cup freshly grated imported parmesan cheese

Combine all ingredients in a food processor or blender.

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