8

Slaws and Salads

This is a perfect dish to take to a barbecue or party. Prepare it the night before and just grab it out of the fridge when you're ready to go!

Serves 8

Calories: 34.14

Fat: 0.20 grams

Saturated Fat: 0.02 grams

Carbohydrates: 7.96 grams

Calcium: 34.21 mg

Lactose: 0.0 grams

4 cups shredded cabbage

2 cups shredded carrots

¾ cup thinly sliced green onions

¾ cup unsweetened apple juice

⅔ cup cider vinegar

1 tablespoon prepared mustard

1½ teaspoons paprika

1 teaspoon mustard seeds ½ teaspoon garlic salt

½ teaspoon celery seeds ½ teaspoon pepper

In a large bowl, combine cabbage, carrots, and green onions.
In a jar with a secure lid, combine apple juice, vinegar, mustard, paprika, mustard seeds, garlic salt, celery seeds, and pepper. Tightly screw jar lid and shake vigorously.
Pour over coleslaw mixture. Toss lightly to coat.
Cover and refrigerate overnight. Toss well before serving.

Icing Cabbage

If you want really crispy coleslaw, immerse the head(s) of cabbage in ice water before shredding. After you've shredded the icy cabbage, refrigerate it. That way it's chilly and crisp when you serve it!

Chinese Coleslaw

With water chestnuts and sesame seeds, this coleslaw has a crunch to it that will wake up your palate!

Serves 12

Calories: 84.32

Fat: 5.60 grams

Saturated Fat: 0.78 grams

Carbohydrates: 8.03 grams

Calcium: 26.31 mg

Lactose: 0.0 grams

5 cups Chinese cabbage, coarsely chopped

1 cup carrots, shredded

½ cup chopped green onions

1 8-ounce can sliced water chestnuts

2 tablespoons toasted sesame seeds

¼ cup olive oil

1 teaspoon dark sesame oil

2 tablespoons sugar

1 tablespoon minced cilantro

½ teaspoon pepper

½ cup wine vinegar

1 tablespoon soy sauce

Toss veggies and sesame seeds together.
In a small bowl, whisk together oils, sugar, cilantro, pepper, vinegar, and soy sauce. Pour dressing over slaw. Toss until well mixed.
Refrigerate at least two 2 hours before serving. Toss at serving time.

Chinese Cabbage

Chinese cabbage, also known as bok choy, is very healthy! In fact, Chinese cabbage is higher in calcium than other cabbage. It looks different because it grows in white celery-like stalks with dark green leaves instead of a forming a head. It's yet another veggie to add to your ongoing list of ways to get your calcium requirements without lactose concerns.

Black Bean Slaw

And you thought coleslaw was just shredded cabbage! There are hundreds of different kinds of cabbage, and adding different ingredients and dressings gives you a wide variety of tasty options!

Serves 8

Calories: 80.71

Fat: 1.11 grams

Saturated Fat: 0.41 grams

Carbohydrates: 13.95 grams

Calcium: 64.16 mg

Lactose: 0.0 grams

2½ cups finely shredded cabbage

1 15-ounce can black beans, rinsed and drained

½ cup shredded carrot

½ cup chopped purple onion

¼ cup chopped fresh cilantro

½ cup plain yogurt

½ cup salsa

2 tablespoons mayonnaise

2 teaspoons white wine vinegar

2 teaspoons lime juice Fresh cilantro sprigs (optional)

In a large bowl, combine cabbage, beans, carrot, onion, and chopped cilantro. Toss well.
In a small bowl, combine yogurt, salsa, mayonnaise, vinegar, and lime juice. Stir well. Pour over cabbage mixture and gently toss.
Tightly cover. Refrigerate at least 2 hours. Garnish with fresh cilantro sprigs, if desired.

Veggie Slaw

A dish with fresh red cabbage always makes a pretty addition to a table setting, and it's a double win when it tastes great too!

In a large bowl, combine cabbage, carrot, yellow squash, zucchini, green pepper, and chopped onion.
In a small bowl, combine pineapple juice, sugar, vinegar, water, bouillon, paprika, celery seeds, garlic powder, and red pepper. Stir well.
Pour over vegetable mixture. Toss gently.
Cover tightly and refrigerate at least 4 hours before serving. Toss gently at serving time.

Red Cabbage Trivia

Some people call red cabbage by a slightly different name — purple cabbage. Its color does change according to the environment it's in; it will even turn blue if served with non-acidic food. All colors aside, red cabbage happens to be much higher in vitamin C than other types of cabbage.

Serves 4

Calories: 65.61

Fat: 0.29 grams

Saturated Fat: 0.06 grams

Carbohydrates: 15.19 grams

Calcium: 35.99 mg

Lactose: 0.0 grams

1½ cups shredded red cabbage

1 cup shredded carrot

¾ cup shredded yellow squash

¾ cup shredded zucchini

½ cup chopped green pepper

⅓ cup finely chopped onion

¼ cup unsweetened pineapple juice

1½ tablespoons sugar

3 tablespoons cider vinegar

2 tablespoons water

½ teaspoon chicken-flavored bouillon granules

¼ teaspoon paprika

¼ teaspoon celery seeds

⅛ teaspoon garlic powder Dash of ground red pepper

Tangy Horseradish Coleslaw

No horsing around with this recipe! If you love horseradish, feel free to add more than what's called for in this recipe.

The combinations of colors in the coleslaw are truly beautiful.

Serves 8

Calories: 84.70

Fat: 2.64 grams

Saturated Fat: 1.42 grams

Carbohydrates: 13.42 grams

Calcium: 92.47 mg

Lactose: 0.01 grams

4 cups coarsely shredded cabbage

2 cups chopped tomato

1½ cups frozen whole kernel corn, thawed

1 cup coarsely shredded red cabbage

1 cup chopped green pepper

1 cup plain yogurt

2 tablespoons Dijon mustard

1 tablespoon plus

1 teaspoon prepared horseradish ¼ teaspoon salt ¼ teaspoon hot sauce ¼ cup shredded Cheddar cheese (optional)

In a large bowl, combine cabbage, chopped tomato, corn, red cabbage, and green pepper. Gently toss.
In a small bowl, combine yogurt, mustard, horseradish, salt, and hot sauce, stirring well.
Add to cabbage mixture, tossing gently until cabbage mixture is well coated. Cover tightly and refrigerate for at least 1 hour before serving.
Just before serving, sprinkle Cheddar cheese over slaw, if desired.

Picnic Coleslaw

This coleslaw isn't made with mayonnaise so it keeps very well for about a week in the refrigerator and it also travels nicely for a picnic.

Combine cabbage, carrot, onion, bell pepper, and chopped olives in a large bowl.
Combine brown sugar, salt, celery seed, mustard, ground pepper, oil, and vinegar in a small saucepan. Bring to a boil over high heat. Reduce heat and simmer for 3 minutes.
Pour warm dressing over cabbage mixture. Toss gently, coating evenly.
Cover and refrigerate for at least 6 hours before serving. Toss the coleslaw a couple of times while it's chilling. Serve chilled.

Mayonnaise Maze

When a recipe calls for mayo, think about substituting yogurt. It's a healthy and comfy option for people with LI. In addition, you'll find that yogurt usually makes the dish you're preparing even creamier!

Serves 8

Calories: 100.58

Fat: 3.14 grams

Saturated Fat: 0.44 grams

Carbohydrates: 17.50 grams

Calcium: 59.01 mg

Lactose: 0.0 grams

8 cups shredded cabbage

1 cup finely grated carrot

1 cup chopped sweet onion

1 cup chopped green pepper

12 green olives, chopped

⅓ cup firmly packed brown sugar ½ teaspoon salt

1 teaspoon celery seed

1 teaspoon Dijon mustard

⅛ teaspoon coarsely ground black pepper

4 teaspoons olive oil ⅔ cup balsamic vinegar

Carrot and Cabbage Slaw

If you have toddlers or young children in your family, you might want to serve the toasted almonds on the side for the adults at the table as they could be a choking hazard for little ones. But watch those little fingers pick out the raisins first!

Serves 6

Calories: 92.61

Fat: 2.66 grams

Saturated Fat: 0.36 grams

Carbohydrates: 16.33 grams

Calcium: 69.13 mg

Lactose: 0.0 grams

2 cups shredded cabbage

1 cup shredded carrots

½ cup raisins

¼ cup toasted slivered almonds

½ cup vanilla yogurt

2 teaspoons lemon juice

⅛ teaspoon nutmeg

Combine cabbage, carrots, raisins, and almonds in a large bowl.
Combine yogurt, lemon juice, and nutmeg in a small bowl, stirring until mixed well.
Gently toss and chill.

Oriental Spinach Salad

The mild flavor of Chinese cabbage combined with fresh spinach is enhanced by the ginger and soy sauce. If you have fresh ginger on hand, use it in place of the ground ginger. Its flavor is stronger and tastier.

In a large salad bowl, combine spinach, cabbage, mushrooms, onions, and sesame seeds. Lightly toss.
Combine vinegar, oil, soy sauce, and ginger in a jar with a lid; cover tightly and shake vigorously. Pour over salad.
Gently toss and serve immediately.

Serves 8

Calories: 71.18

Fat: 5.18 grams

Saturated Fat: 0.71 grams

Carbohydrates: 4.65 grams

Calcium: 69.96 mg

Lactose: 0.0 grams

1 pound fresh spinach leaves, torn

2 cups shredded Chinese cabbage

½ pound fresh mushrooms, sliced

3 green onions, sliced

2 tablespoons toasted sesame seeds

2 tablespoons vinegar

2 tablespoons vegetable oil

1 tablespoon soy sauce

¼ teaspoon ground ginger

Spinach Radicchio Salad

Your taste buds will stand at attention for the radicchio in this salad. With its tender and firm texture, it has a slight bite when eaten alone; however, it adds flavor when mixed with other greens and veggies.

In a salad bowl, combine radicchio, spinach, mushrooms, red pepper, and olives. Chill until serving time.
Combine vinegar, lemon juice, olive oil, and pepper in a glass jar with lid. Make sure lid is secure and shake vigorously.
Pour mixture evenly over salad and toss. Distribute evenly in individual chilled salad bowls.
Garnish each salad with a sprinkling of one teaspoon Parmesan cheese before serving.

Serves 4

Calories: 100.58

Fat: 7.04 grams

Saturated Fat: 1.26 grams

Carbohydrates: 7.39 grams

Calcium: 96.98 mg

Lactose: 0.0 grams

¼ pound radicchio, washed

½ pound fresh spinach, washed and torn

½ cup thinly sliced fresh mushrooms

1 sweet red pepper, seeded and thinly sliced

8 pitted ripe olives, sliced

¼ cup red wine vinegar

2 tablespoons lemon juice

1 tablespoon plus

1½ teaspoons olive oil

¼ teaspoon freshly ground pepper

1 tablespoon plus

1 teaspoon grated Parmesan cheese

Tofu Tossed Salad

This salad is tossed with all kinds of tasty and healthy things. The tofu absorbs the flavors around it, and the alfalfa sprouts and jicama add crunch.

Tear red leaf lettuce into small pieces.
In a large bowl, combine lettuce, sprouts, jicama, pickle, cilantro, artichoke hearts, zucchini, green onions, mushrooms, and tomatoes.
Drain tofu and cut into small squares. Add to salad.
Pour your favorite Italian salad dressing over salad just before serving. Toss well.

Jicama Trivia

Jicama is sometimes referred to as the Mexican potato. It's key in stir-fry recipes in place of water chestnuts; it provides the same crunch! Peel jicama just before using it; like potatoes, it turns dark when exposed to the air. Jicama is an excellent source of vitamin C.

Serves 6

Calories: 183.94

Fat: 8.98 grams

Saturated Fat: 1.56 grams

Carbohydrates: 19.90 grams

Calcium: 202.91 mg

Lactose: 0.0 grams

1 bunch red leaf lettuce

1 5-ounce container alfalfa sprouts

1 small jicama, peeled and sliced into strips ½ dill pickle, chopped

1 tablespoon fresh chopped cilantro

1 6-ounce jar marinated artichoke hearts, drained

2 zucchini, sliced

2 green onions, minced

¼ pound fresh mushrooms, sliced

2 ripe tomatoes, sliced

1 14-ounce container firm tofu

½ cup Italian salad dressing

Fresh Greens and Red Pepper Dressing

Take a little extra time and go to a little extra trouble in roasting the red peppers — you won't be sorry! If you do it once, you'll do it for many other recipes.

Preheat oven to 425°F. Cut pepper in half lengthwise. Remove seeds and membrane. Place pepper, skin side up, on a foil-lined baking sheet. Bake for about 20 minutes or until skin is browned.
Cover with aluminum foil. Set aside and allow to cool. When pepper is cooled to room temperature, peel and discard skin.
Blend roasted pepper, vinegar, water, olive oil, salt, and red pepper until smooth. Place roasted pepper mixture in a small bowl. Stir in basil. Cover tightly and refrigerate for at least 60 minutes.
In a large bowl, combine lettuces, tomato, and cucumber. Toss gently.
Top with red pepper mixture over salads and serve immediately.

Serves 6

Calories: 36.03

Fat: 1.76 grams

Saturated Fat: 0.25 grams

Carbohydrates: 4.49 grams

Calcium: 22.29 mg

Lactose: 0.0 grams

1 large sweet red pepper

3 tablespoons white wine vinegar

2 tablespoons water

2 teaspoons olive oil ¼ teaspoon salt

⅛ teaspoon ground red pepper

1 tablespoon minced fresh basil

2 cups torn red leaf lettuce

2 cups torn green leaf lettuce

2 cups torn romaine lettuce

1 cup chopped tomato

1 cup chopped cucumber

Tofu Garden Salad with Sesame Dressing

This salad is packed with all kinds of wonderful garden veggies!If you're fortunate enough to shop farmers' markets you'll have super fresh ingredients for this gardener's delight of a salad!

Serves 4

Calories: 294.22

Fat: 16.50 grams

Saturated Fat: 1.77 grams

Carbohydrates: 29.00 grams

Calcium: 163.87 mg

Lactose: 0.0 grams

¼ cup sugar

⅔ cup white wine vinegar

1 tablespoon soy sauce

1½ teaspoons sesame oil

2 teaspoons salt Freshly ground pepper

1 cucumber, very thinly sliced

1 carrot, cut in thin strips

2 small bell peppers, cut into strips

1 large ripe tomato

1 4-ounce package fresh mushrooms

4 ounces bean sprouts

4 ounces whole snow peas ½ 14-ounce cake firm tofu

3 tablespoons oil

Prepare dressing first by combining sugar, vinegar, soy sauce, sesame oil, salt, and pepper to taste. Blend well.
Seed and cut the tomato into ½″ pieces; wash and slice the mushrooms; blanch the bean sprouts and drain well; trim the ends of the snow peas; cut tofu into ½″ cubes.
In a heavy skillet, heat oil until hot. Sauté tofu pieces until they turn light brown at the edges (about 5 minutes). Drain well on paper towels.
Add tofu to vegetables. Pour dressing over all and toss lightly to coat. Serve immediately.

Papaya Salad

This is a very refreshing salad — not to mention a very pretty presentation — served in a scooped out papaya!

Halve the papaya and scoop out seeds. Leave about ¼″ of flesh in the shell of the papaya. Remove the rest of the flesh and dice into ½″ cubes.
Combine the green pepper, celery, green onion, and crab meat with the papaya. Place in refrigerator while making dressing.
In a small bowl, combine the yogurt, honey, orange zest, and cinnamon. Stir well to blend ingredients. Set aside.
Fill the papaya shells and garnish with the orange sections and sliced kiwi. Top with honey dressing. Chill before serving.

Papaya Trivia

This yellow-orange fruit contains papain, which is an enzyme similar to pepsin, the digestive juice. The seeds of papayas are usually thrown away; however, they can be dried and used like peppercorns. Papaya is very high in vitamin C and beta carotene.

Serves 4

Calories: 254.31

Fat: 4.12 grams

Saturated Fat: 1.51 grams

Carbohydrates: 30.13 grams

Calcium: 191.70 mg

Lactose: 0.0 grams

1 fresh papaya

1 small fresh bell pepper, chopped

2 stalks celery, diced

2 green onions, thinly sliced

1 pound fresh crab meat

1 cup plain yogurt

2 tablespoons honey

2 teaspoons orange zest

1 teaspoon cinnamon

1 orange, peeled and sectioned

1 kiwi fruit, peeled and sliced Salt to taste (optional)

Cool-As-a-Cucumber Salad

This is a great summer supper salad. It needs to chill in the refrigerator for at least 8 hours so the flavors can mingle.

Serves 4

Calories: 73.79

Fat: 2.16 grams

Saturated Fat: 1.34 grams

Carbohydrates: 11.61 grams

Calcium: 100.39 mg

Lactose: 0.0 grams

2 cucumbers, thinly sliced

1½ tablespoons balsamic vinegar

½ teaspoon salt

1 tablespoon sugar

1 cup plain yogurt

1 green onion, snipped ½ teaspoon celery seed ¼ teaspoon dry mustard

Slice cucumbers and place in refrigerator.
Combine remaining ingredients in blender. Mix well until smooth.
Pour dressing over cucumbers.
Cover and refrigerate for several hours or overnight.

Marinated Avocado and Mushroom Salad

Be sure to let this salad happily marinate in the fridge for about 3 hours before serving so the flavors can mingle.

Cut avocados in half and remove seeds. Peel and slice.
In a large bowl, combine avocado, mushrooms, and onion rings. Sprinkle lemon juice over avocado mixture to prevent avocado from turning dark.
In a screw-top jar, combine oil, wine, vinegar, sugar, salt, and basil. Shake well and pour over vegetables.
Cover salad tightly and chill for at least 3 hours, stirring occasionally.
Drain avocado mixture. Serve on chilled salad plates on Bibb lettuce leaves.

Serves 4

Calories: 234.86

Fat: 18.76 grams

Saturated Fat: 3.23 grams

Carbohydrates: 14.07 grams

Calcium: 19.04 mg

Lactose: 0.0 grams

2 medium avocados

1 cup sliced fresh mushrooms

2 thin slices onion, separated in rings

2 teaspoons lemon juice

¼ cup salad oil

¼ cup dry white wine

2 tablespoons vinegar

½ teaspoon sugar

¼ teaspoon salt

¼ teaspoon dried basil, crumbled Bibb lettuce leaves for serving

Zucchini Macaroni Salad

A little twist on other recipes for macaroni salad, this one is made with yogurt instead of mayonnaise.

Wash summer squash and dice but don't peel.
Combine all ingredients except dill seed and leaf lettuce in a large bowl. Toss to mix well.
Sprinkle with dill seed. Chill well.
Arrange leaf lettuce on salad plates and spoon salad on top of lettuce. Serve immediately.

Zukes!

Zucchini has a mild and unobtrusive flavor and therefore is a complement to other ingredients in many recipes. It is low in calories and a good source of vitamins A and C and folate.

Serves 6

Calories: 169.80

Fat: 2.19 grams

Saturated Fat: 1.03 grams

Carbohydrates: 31.52 grams

Calcium: 85.29 mg

Lactose: 0.0 grams

2 cups small summer squash

3 cups shell macaroni, cooked

2 cups cabbage, shredded

1 cup carrots, shredded ½ cup green pepper, chopped ½ cup red radishes, sliced

3 tablespoons onion, minced

1 cup plain yogurt

2 tablespoons lemon juice

1½ teaspoons sugar

1½ teaspoons dry mustard

1 teaspoon salt Dill seed Leaf lettuce

New Potato Salad

Off for a summer picnic? This is a great potato salad to tote along because it doesn't contain any mayonnaise. Try chilling it prior to taking it on a picnic and packing it in a cooler.

Scrub potatoes. Cook in salted water for 20 minutes until potatoes are tender yet still firm. Drain and cool at room temperature. Cut into bite-sized pieces.
In a large bowl combine potatoes, peppers, celery, onion, and herbs.
Combine oil, vinegar, thyme, salt, and pepper in a jar with screw top. Shake until blended. Pour over potato mixture.
Toss gently until all the vegetables are thoroughly coated. Serve at room temperature.

Keep the Skins on Potatoes!

When you peel potatoes, you peel away most of the nutrients! Rather than peeling them, keep the skins on. Scrub them really well with a vegetable brush. The flavor of the potatoes is even better with their jackets left on!

Serves 10

Calories: 210.87

Fat: 5.69 grams

Saturated Fat: 0.45 grams

Carbohydrates: 37.73 grams

Calcium: 18.22 mg

Lactose: 0.0 grams

4 pounds new potatoes

½ cup chopped red bell pepper

½ cup chopped green bell pepper

¼ cup chopped celery

¼ cup chopped red onion

¼ cup chopped chives

2 tablespoons minced parsley

¼ cup oil

2 tablespoons red wine vinegar

1 teaspoon dried thyme Salt and pepper to taste

Strawberry Spinach Salad

The flavor of fresh dill and fresh strawberries mingled together is quite an adventure for your taste buds! This salad spells summer and is great served for a special summer luncheon or supper. You can serve it as a side salad or an entrée.

Wash the spinach carefully. Remove stems and heavy veins. Tear into bite-sized pieces.
Place spinach in a large bowl. Sprinkle with the toasted sesame seeds.
Cut strawberries into halves or quarters. Add strawberries to the spinach.
In a screw top jar, combine the remaining ingredients. Shake until well mixed. Chill.
Shake dressing again and pour over spinach mixture. Toss gently. Garnish with a whole strawberry, if desired.

Sweet Strawberries

Did you know that more than seventy varieties of strawberries are grown in the United States? Even though strawberry seeds may get stuck in your teeth from time to time, those seeds provide you with insoluble fiber. Strawberries are a great source of pectin and soluble fibers that research shows may help lower cholesterol.

Serves 6

Calories: 118.50

Fat: 9.54 grams

Saturated Fat: 1.31 grams

Carbohydrates: 8.16 grams

Calcium: 38.50 mg

Lactose: 0.0 grams

6 cups fresh spinach

1 teaspoon toasted sesame seeds

2 cups fresh strawberries ¼ cup light olive oil

2 tablespoons red wine vinegar

1½ tablespoons sugar

1½ teaspoons minced fresh dill

⅛ teaspoon onion powder

⅛ teaspoon garlic powder

⅛ teaspoon dry mustard

⅛ teaspoon salt (optional)

Cauliflower Salad

You can use store-bought Italian dressing in this recipe or make your own. If you do use store-bought, don't forget to read the label and look for hidden lactose.

Serves 6

Calories: 48.28

Fat: 2.55 grams

Saturated Fat: 0.57 grams

Carbohydrates: 5.40 grams

Calcium: 35.91 mg

Lactose: 0.0 grams

3½ cups cauliflower florets

¼ cup sweet red pepper

¼ cup celery

1 tablespoon green onion

¼ cup plain yogurt

3 tablespoons Italian salad dressing

6 leaves red leaf lettuce Paprika for garnish (optional)

Thinly slice cauliflower; chop red pepper, and dice the celery and green onion. Combine all in a medium bowl.
Combine yogurt and salad dressing in a small bowl. Pour over cauliflower mixture. Toss to coat evenly.
Cover tightly. Refrigerate until thoroughly chilled.
Arrange lettuce leaves on individual salad plates. Spoon chilled vegetable mixture evenly over lettuce. Garnish with a dash of paprika, if desired.

Wild Rice Cranberry Salad

The vividness of this salad is second only to its incredible tastiness! Serve chilled or at room temperature.

Serves 4

Calories: 224.98

Fat: 2.83 grams

Saturated Fat: 0.46 grams

Carbohydrates: 45.20 grams

Calcium: 33.08 mg

Lactose: 0.0 grams

6 ounces wild rice, uncooked

6 ounces fresh cranberries

¼ cup cranberry juice cocktail

1 tablespoon sugar

½ cup carrots cut in strips

1 cup minced green onions

1 tablespoon apple cider vinegar

2 teaspoons peanut oil Dash freshly ground pepper

Prepare rice according to package directions. Set aside.
Combine cranberries, juice, and sugar in a medium saucepan. Cook over medium heat. Stir occasionally until cranberries pop, about 5 minutes.
Remove from heat and cool slightly.
Transfer cranberry mixture to a large mixing bowl. Add remaining ingredients. Toss gently until combined well.
Cover and refrigerate until serving time.