The Everything Salad Book (7 page)

Fat:..........10 g

Protein:..........1.5 g

Sodium:..........227 mg

Fiber:..........1.5 g

Carbohydrate:..........4.5 g

For those of us in northern climates, the idea of eating cactus is, well, terrifying. However, it really is quite juicy and flavorful. Many people in the south-western United States will simply pick their own backyard cactus. The canned variety is much mushier and loses some of its flavor but is a good place to start for those new to this delicacy.

Don't try to peel the beets before cooking, just wash them. Beet skins are tough when raw, but slip right off once the beet has been cooked.

1. Place beets in a large pot of boiling salt water. Bring water back to a boil, cover pot with lid, and reduce heat to low. Simmer beets until tender, about 45 minutes. Drain beets and remove skins. Finely chop beets and place in large mixing bowl.
   

2. Combine mayonnaise, garlic, salt, and pepper in a small bowl. Add dressing to beets and gently mix to coat. Mix prunes and walnuts into salad.
   

3. Split micro greens evenly between 4 small salad bowls. Spoon beet salad in the middle of each bowl and serve.
   

PER SERVING

Calories:..........177

Fat:..........13 g

Protein:..........3 g

Sodium:..........195 mg

Fiber:..........3 g

Carbohydrate:..........14 g

This salad is a great appetizer for an Asian-themed meal. It is good served with miso soup and nori rolls.

1. Soak the wakame and sea lettuce in water for 30 minutes. Rinse and discard the soak water.
   

2. Remove the stems from the kale. Roll up the kale leaves and chop into small pieces.
   

3. Sprinkle salt onto the kale and massage it by hand to create a wilting effect.
   

4. Place the orange juice, sesame seeds, and kelp powder into a blender and blend until smooth.
   

5. Toss the dressing with the kale and sea vegetables in a large bowl until well covered. Sprinkle about 1 teaspoon sesame seeds on top.
   

PER SERVING

Calories:..........90

Fat:..........5 g

Protein:..........4 g

Sodium:..........364 mg

Fiber:..........3 g

Carbohydrate:..........9 g

Sea vegetables are among the most nutritious and mineral-rich foods on earth. Ocean water contains all the mineral elements known to man. For example, both kelp and dulse are excellent sources of iodine, which is an essential nutrient missing in most diets. Sea vegetables are dried and should be soaked in water to reconstitute before eating.

This delicious salad uses wilted and marinated kale, and it has a good balance of flavors to stimulate the taste buds. If you cannot find dulse flakes, also known as dried sea lettuce flakes, use a pinch of dried parsley instead.

1. Peel the stems off the kale leaves. Roll the leaves and chop into small pieces.
   

2. Place the chopped kale into a large bowl and sprinkle with salt. Massage the salt into the kale by hand and let it sit for 10 minutes so the kale will become soft and wilt.
   

3. Pour the lemon juice onto the kale and let it marinate for a few minutes. The acidic lemon juice will further wilt the kale.
   

4. Pour the olive oil and soy sauce onto the kale and mix well.
   

5. Top the kale with avocado, chopped cherry tomatoes, and dulse flakes. Enjoy as a side salad with your entrée of choice.
   

PER SERVING

Calories:..........356

Fat:..........31 g

Protein:..........6 g

Sodium:..........1,667 mg

Fiber:..........10 g

Carbohydrate:..........21 g

Kale is a vegetable in the cabbage family. It is very strong and hearty and will grow in all soil types and most climates. It is considered a superfood because of the high quantity of concentrated nutrients, including carotenoids and other antioxidants, iron, and calcium.

The lemon and olive oil in this recipe help balance the bitter greens and herbs. If you don't have pine nuts, try macadamia nuts or cashews instead.

1. Remove the stems from the collard greens. Roll up the greens and chop them into small pieces.
   

2. Sprinkle the salt onto the collards. Massage the collards by hand to work the salt into the greens so they begin to wilt.
   

3. Pour 2 tablespoons lemon juice on greens and mix. Let them sit for 1–2 minutes to wilt.
   

4. Blend the pine nuts, olive oil, garlic powder, and 1 tablespoon lemon juice until smooth. Put the basil and oregano in the blender and briefly pulse until the herbs are mixed in and still chunky.
   

5. Add tomato, onion, and red bell pepper to the collard greens. Toss the salad with the blended dressing and serve.
   

PER SERVING

Calories:..........383

Fat:..........32 g

Protein:..........12 g

Sodium:..........1,192 mg

Fiber:..........7 g

Carbohydrate:..........20 g

Collard greens and kale are the two most nutrient-rich foods in the leafy green category. They belong in the cruciferous and brassica family, along with cabbage, broccoli, and bok choy. Collard greens are excellent sources of antioxidants; phytochemicals; chlorophyll; vitamins A, C, and K; manganese; folate; calcium; zinc; and a number of other nutrients.

Pomegranates are in season from October to January. They are sold already ripe; choose fruits that are heavy for their size with no cracks or breaks in the skin.

1. In serving bowl, toss together lettuces. Remove seeds from pomegranate and sprinkle over lettuce. Squeeze the pomegranate shells over the salad to remove juice. Sprinkle with green onions, chives, and pumpkin seeds.
   

2. In small bowl, combine oil, pomegranate juice, lime juice, mustard, salt, and white pepper and beat with wire whisk to blend. Drizzle over salad, toss, and serve.
   

PER SERVING

Calories:..........355

Fat:..........33 g

Protein:..........6 g

Sodium:..........302 mg

Fiber:..........2.5 g

Carbohydrate:..........15 g

To remove pomegranate seeds from the pomegranate, cut the large red fruit in half. Using the back of a knife or a large spoon, tap the rounded side of each half; the seeds will pop out from the cut edge. Squeeze the empty halves to remove the pomegranate juice and discard shell.

This dressing also makes a wonderful marinade for chicken or turkey that you cook on the grill. Store covered in the refrigerator up to 4 days.

1. Combine lettuces in serving bowl and set aside. In blender or food processor, combine peppers, sour cream, honey, lime juice, and salt. Blend or process until smooth.
   

2. Pour half of dressing over lettuce mixture and toss gently. Serve remaining dressing on the side.
   

PER SERVING

Calories:..........76

Fat:..........4 g

Protein:..........1.5 g

Sodium:..........211 mg

Fiber:..........1 g

Carbohydrate:..........9 g

To prepare greens, fill a sink with cold water and add the greens. Swish the greens through the water and let stand for 2–3 minutes so any grit falls to the bottom of the sink. Remove the greens, separate if necessary, and lay on kitchen towels. Roll up towels and store in refrigerator for 1–2 hours.

Hulled strawberries are strawberries with the leaves pulled or cut off. For the greatest ease and best taste, just chop the tops off and cut the hulled strawberries into 1-inch slices.

Combine spinach, strawberries, onion, and carrots in a large salad bowl. Add dressing to salad. Toss well to fully mix and coat. Sprinkle sunflower seeds over salad. Serve immediately.

PER SERVING

Calories:..........83

Fat:..........3 g

Protein:..........3 g

Sodium:..........151 mg

Fiber:..........2.5 g

Carbohydrate:..........9 g

This salad doesn't need any garnishes for color or flavor, but some garlic croutons are always a nice addition.

Toss lettuce, spinach, tomato, squash, zucchini, carrots, and onions in a large salad bowl. Drizzle salad with dressing and toss well to coat and mix.

PER SERVING

Calories:..........66

Fat:..........3 g

Protein:..........1 g

Sodium:..........188 mg

Fiber:..........1 g

Carbohydrate:..........8.5 g

If you don't have kale, or you'd just like to try something different, you can substitute escarole or even spinach.

1. Preheat oven to 375°F. Clean and dry the kale. Peel the shallots and leave whole.
   

2. Toss the shallots in the oil and place in a roasting pan and roast in the oven until fork-tender, about 20 minutes. Remove from oven and slice the shallots in half.
   

3. While shallots roast, quickly wilt the kale in 2 gallons of boiling water for 1 minute. Remove from heat, drain, and set aside to cool.
   

4. Serve by mounding the cooked kale in the center of a plate or platter. Top with the shallots, drizzle with the vinegar, and sprinkle with salt and pepper.
   

PER SERVING

Calories:..........212

Fat:..........8 g

Protein:..........7 g

Sodium:..........106 mg

Fiber:..........1.5 g

Carbohydrate:..........34 g

Wilting greens is a quick way to soften their texture and bring out their flavor. You can wilt greens by throwing them into any boiling liquid for 1–3 minutes. This lightly cooks the greens while preserving more nutrients than a long cooking process would. For more flavor, try wilting the greens in chicken broth or water with herbs thrown in.

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

1. Cut avocados in half and remove seeds. Peel and slice.
   

2. In a large bowl, combine avocado, mushrooms, and onion rings. Sprinkle lemon juice over avocado mixture to prevent avocado from turning dark.
   

3. In a screw-top jar, combine oil, wine, vinegar, sugar, salt, and basil. Shake well and pour over vegetables.
   

4. Cover salad tightly and chill for at least 3 hours, stirring occasionally.
   

5. Drain avocado mixture. Serve on chilled salad plates on Bibb lettuce leaves.