CHAPTER NINE
Salads
Green Lentil Salad
SERVES 6
You might be surprised by this pretty salad’s faint taste of licorice, which comes from the addition of fennel. Fennel is a pale, bulbous vegetable related to dill and carrots, with lovely feathery greens. It’s a great source of vitamin C and fiber, contributing to a healthy immune system and lower cholesterol levels.
FOR THE DRESSING:
⅓ CUP FRESHLY SQUEEZED LEMON JUICE
¼ CUP EXTRA-VIRGIN OLIVE OIL
1 TABLESPOON MINCED GARLIC
2 TEASPOONS DRIED OREGANO
FRESHLY GROUND BLACK PEPPER
FOR THE SALAD:
4 CUPS CANNED GREEN LENTILS, DRAINED AND RINSED
2 TOMATOES, DICED
1 RED BELL PEPPER, SEEDED AND CUT INTO VERY NARROW STRIPS
1 CUP FINELY SLICED FENNEL
½ DICED RED ONION
½ CUP QUARTERED CANNED, WATER-PACKED, DRAINED ARTICHOKE HEARTS
SEA SALT AND FRESHLY GROUND BLACK PEPPER
½ CUP CHOPPED FRESH FLAT-LEAF PARSLEY
To make the dressing:
1. In a small bowl, whisk together the lemon juice, oil, garlic, and oregano until well combined. Season with the pepper. Set aside.
To make the salad:
1. In a large bowl, toss together the lentils, tomatoes, bell pepper, fennel, onion, and artichokes. Add the dressing to the salad and mix well.
2. Season the salad with salt and black pepper and top with parsley.
3. This salad can be refrigerated for up to 3 days.
Lemon Brown Rice Salad
SERVES 3
This is a very filling salad, so you won’t need a large portion to be satisfied. The combination of the brown rice and chicken breast makes it a perfect Clean Eating balance of protein and complex carbohydrates. You’ll be using a lot of skinless, boneless chicken breasts when eating cleanly, so it’s efficient to bake or poach several at a time and store them in the fridge until you need them.
FOR THE SALAD:
2 CUPS COOKED BROWN RICE
1 CUP CHOPPED COOKED SKINLESS, BONELESS CHICKEN BREASTS
2 GREEN ONIONS, SLICED THINLY
1 PINT CHERRY TOMATOES, HALVED
1 CUP 1-INCH PIECES GREEN BEANS
2 TABLESPOONS CHOPPED FRESH PARSLEY
FOR THE DRESSING:
2 TABLESPOONS FRESHLY SQUEEZED LEMON JUICE
1 TABLESPOON DIJON MUSTARD
½ GARLIC CLOVE, CRUSHED
2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
FRESHLY GROUND BLACK PEPPER
To make the salad:
1. In a large bowl, combine all the ingredients and stir to combine.
To make the dressing:
1. In a small bowl, whisk together all the ingredients except the pepper.
2. Add the dressing to the salad and stir to combine. Season with the pepper.
3. Serve warm or cold.
Chicken Pecan Salad
SERVES 6
This elegant salad uses few ingredients to create a rich, complex flavor. Arugula is a peppery green that looks a little like dandelion leaves and is called rocket in some countries. It’s extremely nutritious and is a great source of iron, folic acid, and vitamin K, so include it in your diet whenever possible. Just make sure to wash it thoroughly because arugula can be quite sandy.
FOR THE DRESSING:
2 TEASPOONS GRAINY MUSTARD
2 TEASPOONS HONEY
3 TEASPOONS APPLE CIDER VINEGAR
¼ CUP EXTRA-VIRGIN OLIVE OIL
FRESHLY GROUND BLACK PEPPER
FOR THE SALAD:
5 CUPS ARUGULA
1 TOMATO, CHOPPED
½ RED ONION, SLICED THINLY
2 SKINLESS, BONELESS CHICKEN BREASTS, COOKED AND SLICED
½ CUP CHOPPED PECANS
½ CUP CRUMBLED LOW-SODIUM FETA
To make the dressing:
1. In a small bowl, whisk together all the ingredients, seasoning with the pepper.
To make the salad:
In a large bowl, toss the arugula, tomato, and red onion with half the dressing. Put the salad on a serving platter.
3. Arrange the chicken over the salad and top with the pecans and feta.
4. Drizzle the rest of the dressing over the salad and serve.
Grilled Vegetable Pasta Salad
SERVES 6
This salad is a meal, not a starter, and will involve a little more preparation. The grilled vegetables can be prepared the day before to save time. Make some extra vegetables while you’re at it to set aside for tasty wraps and frittata fillings.
FOR THE DRESSING:
¼ CUP CANOLA OIL
FRESH JUICE OF 1 LEMON
2 TABLESPOONS APPLE CIDER VINEGAR
2 TABLESPOONS CHOPPED FRESH BASIL
2 TABLESPOONS CHOPPED FRESH OREGANO
1 TEASPOON DIJON MUSTARD
FRESHLY GROUND BLACK PEPPER
FOR THE SALAD:
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
1 RED ONION, SLICED
1 EGGPLANT, CUT INTO 1-INCH SLICES
1 RED BELL PEPPER, CUT IN HALF AND SEEDED
1 ORANGE BELL PEPPER, CUT IN HALF AND SEEDED
1 GREEN ZUCCHINI, SLICED LENGTHWISE INTO ½-INCH SLABS
1 YELLOW SUMMER SQUASH, SLICED LENGTHWISE INTO ½-INCH SLABS
2 CUPS BLANCHED, HALVED GREEN BEANS
2 CUPS HALVED CHERRY TOMATOES
1 (12-OUNCE) PACKAGE WHOLE-WHEAT PENNE, COOKED PER PACKAGE DIRECTIONS
¼ CUP CRUMBLED LOW-SODIUM FETA
To make the dressing:
1. In a small bowl, whisk together the oil, lemon juice, vinegar, basil, oregano, and mustard. Season with the pepper and set aside.
To make the salad:
1. Preheat the grill to medium heat.
2. In a large bowl, combine the oil, onion, eggplant, peppers, zucchini, and yellow squash; toss to coat.
3. Grill the vegetables, turning occasionally, until crisp-tender and slightly charred, about 5 minutes.
4. Let the vegetables cool slightly and chop them coarsely.
5. In a large bowl, stir together the grilled vegetables, green beans, tomatoes, and pasta. Add the dressing and toss to combine. Transfer to a serving platter and top with feta.
6. Refrigerate until chilled, then serve.
Watermelon and Mint Salad
SERVES 6
With its pastel colors and varied textures, this is one of the loveliest salads that will ever grace your plate. The mint adds just the right freshness and zip to the flavor. Mint is often used to help promote a healthy digestive system, alleviate headaches, and combat fatigue. Buy fresh mint leaves with no brown spots or edges, and no hint of limpness.
FOR THE DRESSING:
1 TABLESPOON RED WINE VINEGAR
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
PINCH OF FRESHLY GROUND BLACK PEPPER
FOR THE SALAD:
⅓ SEEDLESS WATERMELON, RIND CUT OFF AND FLESH CUT INTO CUBES
2 CUPS HALVED CHERRY TOMATOES
4 CELERY STALKS, SLICED
½ FENNEL BULB, SHAVED OR SLICED VERY THIN
½ RED ONION, SLICED THIN
1 BUNCH MINT, CHOPPED
To make the dressing:
1. In a small bowl, whisk together the vinegar and oil. Season with the pepper and set aside.
To make the salad:
1. In a large bowl, combine all the ingredients.
2. Add the dressing to the salad and toss to mix well.
3. Chill completely and serve.
Moroccan-Style Carrot Salad
SERVES 4
Although you probably think of carrots as bright orange, they actually can be white, yellow, red, or purple. If you can find different-colored carrots, they will make a nice multihued variation of this tasty salad. The high beta-carotene content of carrots, which is responsible for their bright colors, helps cut your risk of cardiovascular disease quite significantly, even if you eat as little as a quarter cup of sliced carrots a day.
15 CARROTS, CUT INTO DISKS
2 TABLESPOONS RICE VINEGAR
2 TABLESPOONS CHOPPED FRESH PARSLEY
1 TABLESPOON HONEY
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
1 TABLESPOON MINCED GARLIC
3 TEASPOONS CHOPPED FRESH CILANTRO
1 TEASPOON GROUND CUMIN
1 TEASPOON GROUND CORIANDER
1 TEASPOON DIJON MUSTARD
FRESHLY GROUND BLACK PEPPER
⅓ CUP GOLDEN RAISINS
⅓ CUP CHOPPED ALMONDS
1. Bring a large pot of water to a boil over high heat. Add the carrots and cook until al dente, about 5 minutes.
2. Drain the hot water and run cold water into the pot until the carrots are chilled. Drain and transfer the carrots to a large bowl.
3. In a small bowl, whisk together all the other ingredients except the raisins and almonds.
4. Pour the dressing over the carrots and toss to coat. Add the raisins and almonds and stir to combine.
5. Allow the salad to sit for at least 4 hours in the fridge before serving to allow the spices to infuse.
Roasted Corn and Black Bean Salad
SERVES 4
Corn on the cob is at its finest when grilled, though people more often steam or blanch it in hot water. Grilling brings out the sweetness of the corn and adds a pleasing charred taste that’s perfect for this colorful salad. The key to good flavor is to cook the corn while it’s as fresh as possible, preferably on the day it’s picked or at least within a few days. Avoid ears with dry-looking or wilted husks.
4 CORN COBS, HUSK ON AND SOAKED IN WATER FOR AT LEAST 2 HOURS
2 (15-OUNCE) CANS SODIUM-FREE BLACK BEANS, DRAINED AND RINSED
1 RED BELL PEPPER, SEEDED AND DICED
1 GREEN PEPPER, SEEDED AND DICED
1 RED ONION, DICED
½ ENGLISH CUCUMBER, DICED
1 JALAPEÑO PEPPER, SEEDED AND FINELY CHOPPED
4 TABLESPOONS CHOPPED CILANTRO
FRESH JUICE OF 2 LIMES
1 TEASPOON GROUND CUMIN
1. Preheat the grill to medium heat.
2. Put the soaked corn over the fire and grill it until the husks are blackened and the kernels are very tender.
3. Remove the cobs from the grill and allow them to cool.
4. Shuck the corn and use a sharp knife to shave off the kernels into large bowl. Add the rest of the ingredients and toss to combine.
5. Chill completely in the fridge and serve.
Moroccan Lentil Salad
SERVES 6
This perfect picnic salad takes little time to prepare and will give you energy to chase Frisbees, swim, or hike all afternoon. There are many wonderful canned lentils on the market that contain no sodium or additives and are easy to use in this recipe. Simply read the labels to find the brand that works for you. If you don’t like canned lentils, you can cook your own from the dry form.
2 (15-OUNCE) CANS SODIUM-FREE LENTILS, DRAINED AND RINSED
1 (15-OUNCE) CAN SODIUM-FREE CHICKPEAS, DRAINED AND RINSED
1 RED BELL PEPPER, SEEDED AND CHOPPED
1 YELLOW BELL PEPPER, SEEDED AND CHOPPED
2 TOMATOES, SEEDED AND CHOPPED
½ CUCUMBER, CHOPPED
3 GREEN ONIONS, CHOPPED
1 JALAPEÑO PEPPER, MINCED
FRESH JUICE OF 2 LIMES
1 TEASPOON GROUND CUMIN
½ TEASPOON ALLSPICE
¼ CUP CHOPPED FRESH CILANTRO
1. Combine all the ingredients in a large bowl and stir to combine.
2. Chill the salad for at least 30 minutes before serving.
Peach Beet Salad
SERVES 4
Lots of people love beets, but you might not if you’ve never tasted them roasted or steamed very gently. These vibrant, earthy root vegetables can be messy to prepare, because when you peel them, they tend to stain everything they touch. But it’s entirely worth the trouble. When you buy your beets, try to get them with their greens still attached; you can cut those off and use them in a tasty salad or braised as a side dish.
2 BEETS
4 CUPS ARUGULA
1 TABLESPOON CHOPPED FRESH BASIL
1 TEASPOON CHOPPED FRESH THYME
1 TABLESPOON SHERRY VINEGAR
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
1 TEASPOON HONEY
FRESHLY GROUND BLACK PEPPER
2 PEACHES, PITTED AND CUT INTO THIN WEDGES
1. Preheat the oven to 350°F.
2. Fill a baking dish with about ½ inch of water.
3. Put the beets in the dish, cover, and bake for about 60 minutes, until the beets are tender.
4. Remove the beets from the dish and allow them to cool most of the way.
5. Peel off the skins with a sharp knife and dice the beets.
6. In a large bowl, toss together the arugula, basil, and thyme.
7. In a small bowl, whisk together the vinegar, oil, and honey until well combined. Season with the pepper. Add the dressing to the greens and toss to combine.
8. Divide the greens among 4 plates. Top with the beets and peaches and serve.
Mushroom Beet Green Salad
SERVES 4
This salad is the perfect dish if you suspect a cold is coming on or if you just feel under the weather. Every element boosts your immunity, and the combination of ingredients includes almost every vitamin, including a double dose of vitamin C. You can use asiago cheese instead of reduced-sodium feta, if you prefer.
4 CUPS BABY SPINACH LEAVES
2 CUPS SLICED BUTTON MUSHROOMS
1 SEEDLESS ORANGE, PEELED, SEGMENTED, AND CHOPPED
FRESH JUICE AND ZEST OF 1 LEMON
1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
FRESHLY GROUND BLACK PEPPER
1 TABLESPOON CRUMBLED LOW-SODIUM FETA
1. In a large bowl, toss together the spinach, mushrooms, and orange.
2. In a small bowl, whisk together the lemon juice, zest, and oil. Season with the pepper.
3. Toss the dressing with the greens and divide the salad among 4 plates. Top with feta and serve.