Veggie Good – Salads and Dressings

Main Dish Salads

For each serving, arrange the ingredients and add no more than 2 Tbs. of dressing.

Pear & Cranberry

3 cups mixed salad greens

¼ cup pistachios

2 Tbs. dried cranberries

½ pear, cubed

½ cup red grape halves

1 oz. Cabot 50% Reduced Fat Cheddar (or other light cheese)

2 Tbs. Balsamic Vinaigrette

Spinach

3 cups spinach

½ cup chopped boiled or roasted beets

½ apple, diced

½ cup canned chickpeas

2 Tbs. sunflower seeds

1 oz. reduced-fat soft goat cheese

2 Tbs. Classic Vinaigrette

Nicoise

4 oz. grilled tuna or salmon

3 cups mixed salad greens

½ chopped bell pepper

1/8 red onion, diced

5 cherry tomatoes

2-3 boiled baby potatoes, chopped

5 olives (or 2 anchovies)

2 Tbs. Classic Vinaigrette

Citrus

3 cups Bibb lettuce or mixed salad greens

½ avocado, chopped

1 orange, in slices

4 oz. broiled salmon or ½ cup canned white beans

2 radishes, sliced

2 Tbs. Creamy Citrus Dressing

Southwest

1 cup mixed salad greens

½ cup cherry tomatoes

½ cup corn kernels, fresh or thawed from frozen

½ cup scallions, chopped

4 oz. cooked chicken or ½ cup canned black beans

¼ tsp. chili powder

2 Tbs. Creamy Citrus Dressing

Asian Crispy

2 cups, mixed salad greens

1 cup finely shredded red cabbage

½ snow peas, thinly sliced

1 carrot, shredded

½ cup edamame, thawed from frozen

2 Tbs. Sesame Ginger Dressing

DRESSINGS

Put all the ingredients in a small container with a tight lid and shake vigorously. Each recipe makes about 1 cup (16 Tbs.). Save the extra for your next salad.

Classis Vinaigrette

2 Tbs. Dijon Mustard

3 Tbs. red wine vinegar

Freshly ground black pepper, to taste

¼ tsp. salt

2 tsp. honey

1 small shallot, minced

½ cup extra-virgin olive oil

Balsamic Vinaigrette

1/3 cup balsamic vinegar

1 clove garlic, minced

½ tsp. fresh thyme (optional)

1 Tbs. dark brown sugar

½ tsp. salt

2/3 cup extra-virgin olive oil

Creamy Citrus

¼ cup orange juice

2 Tbs. fresh lemon juice

¼ tsp. salt

1 clove garlic, minced

1/3 cup mayonnaise

1/3 cup canola oil

Sesame Ginger

1 Tbs. sesame seeds

2 Tbs. reduced-sodium soy sauce

1 tbs. rice wine vinegar or cider vinegar

1 Tbs. minced ginger

1/3 cup unsweetened apple sauce

1 Tbs. toasted sesame oil

1/3 cup canola oil

- Kate SherwoodS

Trudy’s Comments:

Almost everyone like 1 or 2 of these recipes!

Let me know what you think!!!

Veggie Good

Veggie Good

Here are some great healthy veggie-centric main dish recipes for you to try! Each one delivers roughly 4 of your 11 daily servings of vegetables and fruit.

Main Dishes

-Each of these four variations of a basic stir-fry evokes a different cuisine. The instructions:

1. Sauté vegetables, spices, any garlic, and the protein in the oil.

2. Season with salt (if listed) and toss in any herbs listed.

3. Garnish with any raw vegetables, lettuce, or Parmesan listed.

CURRY

1 tsp. curry powder

2 cloves garlic, minced

1 tsp. grated ginger

1 large ripe tomato

2+ cups veggies (bell peppers, cauliflower, onions, carrots, mushrooms, peas)

6 oz. chicken or ½ cup cooked lentils

1 tbs. canola oil

1/8 tsp. salt

½ cup cooked brown rice

STIR-FRY

2+ cups veggies (snow peas, broccoli, carrots, onions, mushrooms, celery)

6 oz. chicken or 4 oz. extra-firm tofu

1 tbs. reduced-sodium teriyaki sauce (or other stir-fry sauce)

1 tbs. peanut oil

½ cup cooked brown rice

FAJITAS

1+ cup veggies (onions, bell pepper, mushrooms, zucchini)

6 oz. chicken or ½ cup canned black beans

1 tsp. chili powder

1 tbs. canola oil

1/8 tsp. salt

4 sprigs cilantro

½ cup raw veggies (tomatoes, avocado. Onion)

Fresh lime juice to taste

½ cup shredded cabbage or romaine

1 6 inch whole wheat tortilla

RATATOUILLE

2 cloves garlic

1 tbs. extra-virgin olive oil

2+ cups veggies (eggplant, bell peppers, onions, zucchini)

½ cup diced tomatoes

½ cup canned chickpeas

1/8 tsp. salt

2 sprigs basil

2 tbs. freshly grated Parmesan

½ cup cooked bulgur

-Kate Sherwood

Next week we’ll have some Main Dish Salads for you –

The week after that, we’ll have Healthy dressings.