Prepared with everything from asparagus and avocados to beets and berries, these colorful salads showcase nature’s finest ingredients.

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SensationalSalads

Table of Contents

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Spinach and Mandarin Salad

Asparagus and Tomato Salad

Lentil Beet Salad

Peachy Fruit Salad

Corn, Tomato, and Onion Salad

Grilled Pepper Salad

Berry Salad

Honey Dijon Spinach Salad

Avocado and Lettuce Salad

Green Bean and Garbanzo Salad

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2

3

4

5

6

7

8

9

10

Sensational Salads

INGREDIENTS6 oz mandarin oranges 1 bunch spinach, washed and torn into pieces 2 tbsp chopped walnuts (optional) ½ cup fat-free poppy seed dressing ½ cup jicama, peeled and shredded

NUTRITION FACTS PER SERVING

COOKING DIRECTIONSPut spinach in a serving bowl; add remaining ingredients. Mix and serve.

Spinach and Mandarin Salad

1

Preparation time: 5 min Cooking time: 0 min Servings: 4

Calories 85% Calories from Fat 32.8%

Total Fat 3.1g Saturated Fats 0.4gMonounsaturated Fats 0.4gPolyunsaturated Fats 2g

Cholesterol 0.6mg

Sodium 390mg

Total Carbohydrates 13gDietary Fiber 3.8gSugar 7.8g

Protein 3.7g

Sensational Salads

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Asparagus and Tomato Salad

2

Preparation time: 10 min Cooking time: 5 min Servings: 4

INGREDIENTS2 shallots, minced 1½ lb asparagus, tough ends trimmed ¾ lb tomatoes, peeled, seeded, and chopped ½ cup seasoned croutons 2 tbsp olive oil 1½ tbsp red wine vinegar

COOKING DIRECTIONSPlace asparagus spears in a large steamer basket over boiling water. Cover saucepan and steam 5-6 minutes or until asparagus is bright green and tender.

Rinse asparagus under cold water. Drain thoroughly and transfer to a serving bowl. Add tomatoes and shallots; set aside.

Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. Season with salt and pepper to taste. Shake vigorously.

Pour vinaigrette over asparagus and tomatoes; toss. Serve with croutons.

NUTRITION FACTS PER SERVING

Calories 140% Calories from Fat 52.1%

Total Fat 8.1gSaturated Fats 1.3gMonounsaturated Fats 5.4gPolyunsaturated Fats 1g

Cholesterol 0.4mg

Sodium 72mg

Total Carbohydrates 15gDietary Fiber 4.8gSugar 5.7g

Protein 5.3g

Sensational Salads

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Lentil Beet Salad

3

Preparation time: 15 min Cooking time: 45 min Servings: 4

INGREDIENTS¾ cup extra virgin olive oil 2 cups canned beets, drained, chopped, liquid reserved 10 oz lentils 2 bay leaves 4 cups vegetable broth 1 onion, chopped ½ cup flat leaf parsley, chopped 1 carrot, chopped 2 tbsp olive oil 1 cup fresh basil, chopped 1 cup feta cheese, crumbled (optional) ¼ cup balsamic vinegar

COOKING DIRECTIONSHeat oil in a heavy stock pot over medium high heat. Sauté onion, bay leaves, and carrot 3-4 minutes or until onion is tender.

Add stock and lentils and bring to a boil. Reduce heat to low. Cover and simmer about 40 minute or until lentils are just soft but not mushy.

Drain off any excess water. Rinse under cold water and remove bay leaves. Drain well and season with sea salt and pepper to taste. Chill.

Combine ½ cup reserved beet liquid with remaining oil and vinegar in a jar with a tight-fitting lid. Add sea salt and pepper to taste.

Combine chilled lentils with remaining ingredients in a bowl. Shake dressing and pour over salad. Chill before serving. NUTRITION FACTS PER SERVING

Calories 590% Calories from Fat 83.9%

Total Fat 55gSaturated Fats 12gMonounsaturated Fats 36gPolyunsaturated Fats 5.3g

Cholesterol 33mg

Sodium 1500mg

Total Carbohydrates 17gDietary Fiber 2.4gSugar 12g

Protein 6.9g

Sensational Salads

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Peachy Fruit Salad

4

Preparation time: 10 min Cooking time: 0 min Servings: 4

INGREDIENTS1¼ cups cantaloupe, scooped into balls 2 cups strawberries, washed, hulled, and cut in half 2 peaches, sliced 1 cup pineapple chunks, drained 1 banana, sliced ¼ cup orange liqueur (optional)

COOKING DIRECTIONSCombine all ingredients in a bowl and chill.

Sensational Salads

NUTRITION FACTS PER SERVING

Calories 170% Calories from Fat 3.5%

Total Fat 0.7g Saturated Fats 0.1gMonounsaturated Fats 0.1gPolyunsaturated Fats 0.3g

Cholesterol 0mg

Sodium 11mg

Total Carbohydrates 34gDietary Fiber 4.4gSugar 27g

Protein 2.3g

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Corn, Tomato, and Onion Salad

5

Preparation time: 10 min Cooking time: 5 min Servings: 4

INGREDIENTS1 fresh sweet onion, chopped 1¼ tbsp balsamic or red wine vinegar 10 oz frozen corn 1 tbsp water 1 tbsp olive oil 2 tbsp fresh basil, chopped 2 tomatoes, choppedSalt and pepper, to taste

COOKING DIRECTIONSPlace corn in a steamer basket over boiling water. Cover saucepan and steam 3 minutes.

Transfer corn to a bowl and let cool. Combine remaining ingredients in a non-reactive bowl and toss.

Stir in corn and season with salt and pepper to taste. Chill until ready to serve.

Sensational Salads

NUTRITION FACTS PER SERVING

Calories 130% Calories from Fat 28.4%

Total Fat 4.1g Saturated Fats 0.6gMonounsaturated Fats 2.6gPolyunsaturated Fats 0.7g

Cholesterol 0mg

Sodium 13mg

Total Carbohydrates 24gDietary Fiber 3.2gSugar 8.9g

Protein 3.4g

3

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Grilled Pepper Salad

6

Preparation time: 10 min Cooking time: 5 min Servings: 4

INGREDIENTS2 tbsp black olives 1 tsp honey 2 tbsp coriander seed, chopped 4 large red bell peppers 6¼ oz olive oil 1 tsp French mustard ¼ cup wine vinegar 1 clove garlic, crushed Salt and pepper, to taste

COOKING DIRECTIONSGrill the peppers on a preheated 350°F grill for about 20 minutes, turning them frequently, until the skins are black. Rinse, skin, core, deseed, and thickly slice them.

Arrange the peppers and olives on a dish. Put the olive oil and remaining ingredients in a screw-top jar, adding salt and pepper to taste.

Shake well to blend; pour over peppers and olives.

NUTRITION FACTS PER SERVING

Calories 140% Calories from Fat 52.1%

Total Fat 8.1gSaturated Fats 1.3gMonounsaturated Fats 5.4gPolyunsaturated Fats 1g

Cholesterol 0.4mg

Sodium 72mg

Total Carbohydrates 15gDietary Fiber 4.8gSugar 5.7g

Protein 5.3g

Sensational Salads

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Berry Salad

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Preparation time: 15 min Cooking time: 0 min Servings: 4

INGREDIENTS¾ cup plain low fat yogurt 2 tbsp honey 1½ tbsp orange juice ¼ tbsp nutmeg 2 tbsp fresh mint, chopped ½ cup raspberries 1 cup strawberries, hulled and halved ½ cup blueberries3 oranges, peeled, pith removed, flesh chopped

COOKING DIRECTIONSCombine first 5 ingredients in a bowl. Mix remaining ingredients for sauce in another bowl.

Chill until ready to serve. Serve berries topped with yogurt sauce.

Sensational Salads

NUTRITION FACTS PER SERVING

Calories 140% Calories from Fat 7.7%

Total Fat 1.2g Saturated Fats 0.5gMonounsaturated Fats 0.3gPolyunsaturated Fats 0.2g

Cholesterol 2.5mg

Sodium 34mg

Total Carbohydrates 32gDietary Fiber 4.6gSugar 26g

Protein 4g

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Honey Dijon Spinach Salad

8

Preparation time: 10 min Cooking time: 0 min Servings: 4

INGREDIENTS2 cups mushrooms, sliced ¼ cup fat-free honey dijon dressing 1 lb spinach leaves, washed and torn into pieces, tough stems discarded 1 cup cherry tomatoes, cut in half

COOKING DIRECTIONSCombine spinach, mushrooms, and tomatoes in a salad bowl.

Pour dressing over salad and toss.

Sensational Salads

NUTRITION FACTS PER SERVING

Calories 72% Calories from Fat 26.3%

Total Fat 2.1g Saturated Fats 0.2gMonounsaturated Fats 0.9gPolyunsaturated Fats 0.7g

Cholesterol 0mg

Sodium 230mg

Total Carbohydrates 11gDietary Fiber 3.4gSugar 4.8g

Protein 4.8g

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Avocado and Lettuce Salad

9

Preparation time: 10 min Cooking time: 0 min Servings: 4

INGREDIENTS¼ cup sun dried tomatoes, chopped 1 tbsp lemon juice ½ tsp chili powder ½ cup cheese and garlic croutons 2 ripe avocados, peeled, pitted, and mashed 1 scallion, white part only, finely chopped ¼ tsp hot pepper sauce 1 clove garlic, crushed 1 lb lettuce mixSalt and pepper, to taste

COOKING DIRECTIONSCombine all ingredients, except lettuce and croutons, in a bowl. Season with salt and pepper to taste and mix thoroughly. Chill guacamole until ready to serve. Toss with lettuce and croutons.

Sensational Salads

NUTRITION FACTS PER SERVING

Calories 170% Calories from Fat 63.5%

Total Fat 12g Saturated Fats 1.8gMonounsaturated Fats 7.2gPolyunsaturated Fats 1.5g

Cholesterol 0.4mg

Sodium 180mg

Total Carbohydrates 15gDietary Fiber 7gSugar 2.8g

Protein 4.1g

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Green Bean and Garbanzo Salad

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Preparation time: 10 min Cooking time: 10 min Servings: 4

INGREDIENTS8 Spanish olives ¼ lb black olives, pitted 6 radishes, trimmed and sliced 1 cup garbanzo beans, rinsed and drained ½ cup fat-free Italian dressing 1 lb green beans, trimmed Salt and pepper, to taste

COOKING DIRECTIONSPlace green beans in a steamer basket over boiling water. Cover saucepan and steam 8-10 minutes, or until tender. Rinse under cold water and drain.

Combine green beans, olives, radishes, and garbanzos in a salad bowl. Season with salt and pepper to taste.

Pour dressing over salad and toss.

Sensational Salads

NUTRITION FACTS PER SERVING

Calories 160% Calories from Fat 26.1%

Total Fat 5g Saturated Fats 0.7gMonounsaturated Fats 3.2gPolyunsaturated Fats 0.8g

Cholesterol 0.6mg

Sodium 840mg

Total Carbohydrates 27gDietary Fiber 8gSugar 4.3g

Protein 5.7g

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