Category: Salads

Serves: 4-6

Source: Once Upon a Chef

Ingredients

• 1 cup bulgur or light bulgur
• 1-1/2 teaspoons salt, divided
• 1/3 cup diced red onion
• 1 red bell pepper, diced 
• 1 small English (or hothouse) cucumber, seeded and diced
• 1/2 cup finely chopped fresh dill
• 1/3 cup finely chopped fresh parsley
• 1 15-ounce can chickpeas, drained and rinsed
• 1/4 cup fresh lemon juice, from 1-2 lemons
• 1/4 cup extra virgin olive oil, best quality such as Lucini or Colavita
• 1 large garlic clove, finely minced
• 1/2 teaspoon freshly ground black pepper
• 1 teaspoon cumin
• 1 teaspoon sugar

Instructions

1. Bring a kettle of water to a boil. Place the bulgur in a large bowl with 1/2 teaspoon salt and 1-1/4 cups boiling water. Cover the bowl tightly with saran wrap and let sit for 25-30 minutes, or until all of the water is absorbed.
2. Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let them sit for ten minutes, and then drain. (Feel free to skip this step if you don’t mind the taste of raw onions.) Combine the cooked bulgur with the red onions, remaining teaspoon of salt (I know it seems like a lot but the salad is bland without it) and all of the other ingredients. Season to taste with more salt, pepper, sugar or lemon if desired. Serve cold.

Serves: 4

Source: ?

Love & Lemons Every Day

Ingredients

• 2 handfuls of yellow or green beans, trimmed
• 1 tablespoon olive oil
• 2 tablespoons of fresh lemon juice, plus more to taste
• 1 clove garlic, minced
• 1/4 teaspoon Dijon Mustard
• 1/4 teaspoon salt
• Freshly ground pepper
• 1 1/2 cups cooked chickpeas, drained and rinsed
• 1 cup halved cherry tomatoes
• 1/4 cup fresh dill
• 3 peaches, pitted and sliced
• 1/4 cup sliced almonds, toasted

Instructions

1. Prepare a large pots of salted boiling water and a large bowl of ice water.
2. Drop beans in boiling water and cook for 2 minutes and then blanch in ice water for 2 minutes. Drain beans and place on a towel to dry.
3. In a large bowl, combine olive oil, lemon juice, garlic, mustard, salt and pepper.
4. Add the beans, chickpeas, tomatoes and half the dill and toss.
5. Just before serving add the sliced peaches and remaining dill and a squeeze of lemon juice. Top with toasted almonds.

Serves: 4-6

Source: The First Mess Cookbook

Ingredients

• 1 tablespoon balsamic vinegar
• 1 tsp. Dijon mustard
• 1 tsp. Soya sauce
• 2 tablespoon canola or avocado oil

Salad

• 3/4 pound of green or yellow beans
• 2 ripe firm peaches
• 1 small shallot
• large handful of snap peas, trimmed and sliced down the middle
• salt and pepper
• 1/4 cup fresh Basil leaves
• 1/4 cup toasted sliced almonds

Instructions

1. Combine balsamic vinegar, Dijon mustard, soy sauce, and oil in a small jar with a tight fitting lid.
2. Bring a medium sauce pan to a boil. Salt the water and add the sliced green beans and blanch for 3 minutes. Drain the beans and place in a bowl of ice water immediately.
3. Remove the pits from the peaches and cut the fruit into thin slices. In a large bowl, combine peaches , shallots, and snap peas. Drain the green beans and lightly dry them. Add the beans to the large bowl and season with salt and pepper.
4. Pour the dressing over the vegetables and peaches and lightly toss to combine. Scatter with chopped basil and almonds.

Serves: 4

Source: Heart Smart Recipes

Ingredients:

• 8 ounces of beets, scrubbed
• 3/4 cup dry black lentils
• 3/4 teaspoon salt
• 4 cups of baby arugula or kale
• 2 tablespoons of pine nuts or walnuts
• 1 orange
• 3 tablespoons of white balsamic vinegar
• 1 tablespoon of finely chopped shallot
• 1 tablespoon of olive oil
• 1 tablespoon of honey
• 1 teaspoon of fresh chopped rosemary
• 1/2 teaspoon of black pepper
• 3 tablespoons of crumbled goat cheese

Instructions:

1. Preheat oven to 350F. Wrap beets in foil and place beets on a small baking sheet and bake until tender (about 1 hour 15 minutes). Cool completely and slip off beet skin with the foil. Slice the beet
2. Rinse lentils. Bring water to a boil, add lentils with 1/2 teaspoon of salt and cook for 20 minutes or until tender. Drain lentils, cool, and toss with arugula.
3. In a dry skillet, toast pine nuts or walnuts for 3 to 4 minutes, stirring occasionally.
4. Zest orange and place zest in a small bowl.Remove and discard remaining peel and cut orange cross-wise into 1/4 inch slices.
5. To make the dressing, add vinegar, shallot, oil, honey, rosemary, pepper and remaining 1/4 teaspoon of salt to orange zest.
6. Arrange lentil mixture on a serving platter. Top evenly with beets, orange slices and goat cheese and nuts. Drizzle with the dressing.

Serves: 4

Source: How to Eat 

http://howtoeat.ca/how-to-quickie-meal-tortellini-salad-with-mushrooms-arugula-and-lemon-dijon-vinaigrette/

Ingredients:

• 350 g cheese tortellini
• 16 oz sliced cremini mushrooms
• 1 Tbsp olive oil
• 1/2 tsp salt and pepper
• 1 Tbsp fresh thyme
• 5 oz arugula
• 1/3 – 1/2 cup shredded parmesan (Parmesan petals are nice in this recipe)

Lemon Dijon Vinaigrette

• 1 Tbsp dijon mustard
• 1 lemon (zested and juiced)
• 1/4 cup olive oil
• salt and pepper (to taste)

Instructions:

1. Preheat oven to 400 degrees and line a baking sheet with parchment paper. Toss mushrooms with olive oil, salt, and fresh thyme and place evenly on baking sheet. Roast for 15 minutes until tender and set aside.
2. Cook tortellini according to package direction. Drain and rinse with cold water. Place in a large bowl with mushrooms, arugula, and parmesan cheese. Toss to combine. Add dressing and toss again to evenly coat.

Lemon Dijon Vinaigrette

1. Whisk together all ingredients in a small bowl.

This salad stands great on it’s own as a vegetarian main and is also a delicious side for bbq chicken or fish. You can substitute any other tortellini you like – pesto or spinach filled would be fantastic. This pasta salad holds up well and is still tasty the next day.

Serves: 8 Cups

Source: Greta Podleski (Yum and Yummer)

Ingredients:

Vinaigrette

• 1/3 cup olive oil
• 3 tablespoons apple cider vinegar
• 2 tablespoons fresh lemon juice
• 2 tablespoons Dijon mustard
• 2 tablespoons pure maple syrup
• 1/4 teaspoon sea salt and fresh pepper

Salad

• 4 cups packed chopped kale (ribs removed)
• 2 cups finely grated or sliced red cabbage
• 2 cups grated carrots
• 1 cup dried cranberries
•  3/4 cup pumpkin seeds
• 1/2 cup chopped green onions(with white parts), optional
• 1/3 cup chopped parsley

Instructions:

1. Whisk together all dressing ingredients in a small jar or measuring cup.
2. Place chopped kale in a large bowl. Add 1/4 cup of vinaigrette and massage the kale for 5 minutes.
3. Add the remaining salad ingredients and at least 6 tablespoons . Mix well. Cover and refrigerate at least 1 hour before serving.

Serves: 4

Source: http://www.twopeasandtheirpod.com/kale-and-wild-rice-salad/

Ingredients:

• 1 large bunch kale (I like to use lacinato kale)
• 1 teaspoon olive oil
• Pinch of Kosher salt
• 1 tablespoon fresh squeezed lemon juice
• 1 cup cooked wild rice
• 1 large apple, chopped
• 1 avocado, chopped
• 1/4 cup dried cranberries
• 1/4 cup toasted slivered almonds
• 3 ounces goat cheese, crumbled

• ¼ cup olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon fresh squeezed lemon juice
• 1 teaspoon pure maple syrup
• 1 teaspoon Dijon mustard
• Dash of salt and ground black pepper

Instructions:

1. In a large bowl, add the kale, olive oil, salt, and lemon juice. Massage the kale with your hands until the kale softens, about 2-3 minutes. Add the cooked wild rice, apple, avocado, dried cranberries, almonds, and goat cheese. Gently toss.
2. To make the dressing, combine the olive oil, balsamic vinegar, lemon juice, maple syrup, and mustard in a small bowl or jar. Whisk until smooth. Season with salt and black pepper, to taste.
3. Drizzle dressing over the salad and gently toss. Serve immediately.
4. Note-if you don’t have wild rice, brown rice will work too. If you don’t like goat cheese, feta cheese is also good. The salad is best the day it is made, but you can keep it in the refrigerator in a container for up to one day. I like the leftovers the next day.

Serves: 5 to 6 cups

Source: Homegrown by Mairlyn Smith

Ingredients:

• 1/3 cup apple cider vinegar
• 1/4 cup pure maple syrup
• 2 t bsp grainy Dijon
• 2 tbsp prepared horseradish, (mild or hot)
• 1/2 tsp iodized salt
• 1/2 tsp fresh ground black pepper
  1/4 cup canola oil
  SLAW
• 4 cups brussels sprouts, trimmed
• 6 radishes, trimmed
• 1 large carrot, scrubbed well
• 4 green onions, finely chopped
• 1/3 cup dried cranberries, (optional)

Instructions:

1. In a large bowl, whisk vinegar, maple syrup, mustard, horseradish, salt and pepper together to make the dressing. Whisk in the oil until smooth and set aside.
2. TO make the salad, use either the grating attachment on a food processor or a box grater to shred the sprouts, radishes and carrot. Transfer to the bowl.
3. ADD the onions and cranberries (if using) and toss well to coat. Let the salad stand for 15 minutes to meld flavours. Taste and adjust seasonings as needed. Serve.

Health Bite
Brussels sprouts are a nutrient dense member of the cruciferous family of super vegetables. According to the American Institute for Cancer Research, several components within this family of veggies have been linked to a reduction of cancer risk.

“Your family will love this tangy slaw and (if you don’t tell them) they won’t even know that they are eating Brussels sprouts; they’ll think it’s cabbage.” — Amy Whitson, PHEc

Recipe from Homegrown, by Mairlyn Smith, Whitecap Books Ltd.

Nutrition

Calories 87
Protein 1.7 g
Carbohydrates 8 g
Fat 5.9 g
Fibre 2.5 g
Sodium 14 mg