Summer Salads as seen on CityLine August 15, 2012

 

Think beyond the tossed mixed green salad and make yourself a salad that’s brimming with summer’s bounty.

 

Blueberry Quinoa Salad

Recipe from: Healthy Starts Here!

One of my favourite summer salads – the combination of  protein rich quinoa and the amazing blueberry make this dish a gift for your brain and your heart.

 

Make the quinoa the night before and keep in the fridge for the next day.

 The night before:

1 cup (250 mL) water

½ cup (125 mL)  quinoa

 Dressing:

1 tsp (5 mL) orange zest

2 tbsp (30 mL) fresh orange juice or for an extra hit of orange flavour use orange juice concentrate instead

1 tbsp (15 mL) extra virgin olive oil or cold pressed canola oil

1 tbsp (15 mL) apple cider vinegar

¼ tsp (1 ml) cinnamon

1 tsp (5 mL) freshly grated ginger, optional

Salad:

2 cups (500 mL) fresh BC blueberries – Hey, of course they have to BC blueberries I’m from Vancouver!

1 cup (250 mL) chopped fresh parsley

¼ cup (60 mL) diced green onion

4 large stuffed green olives, diced

¼ cup (60 mL) dried blueberries, optional

 

 

  1. The night before cook quinoa. Rinse quinoa in a fine wire strainer/colander under cold running water to rinse off any bitter resins. Place in a medium pot, add water, bring to the boil, cover, reduce heat to low and simmer for 15-20 minutes, remove from heat, and fluff with a fork and let sit for 10 minutes. After it is cooked, cool, place in a container with a lid and store in the fridge overnight.
  2. Serving day: Scrub orange and dry. Using a microplane zest the orange. Whisk together the dressing ingredients in a large bowl: the orange zest, orange juice or orange juice concentrate, oil, vinegar, cinnamon, and ginger, if you are using it.
  3. Toss in quinoa till well coated.
  4. Rinse blueberries well under cold running water. Let drain. Place on a paper towel to dry. Sort through and remove any stems.
  5. Wash and spin dry parsley. Blot on a paper towel or clean tea-towel. You don’t want to have wet herbs or the salad will be soggy.
  6. Chop parsley into small pieces – between a dice and a mince.
  7. Add parsley, onion, and green olives. Toss well.
  8. Add blueberries and toss well. Add dried blueberries, if using, toss well and serve.

 

Makes approx. 4 cups (1 L)

One serving= 1 cup (250 mL) One serving contains: 174 Calories, 5.5 g Total fat, 0.6 g Sat Fat, 0 g Trans Fat, 63 mg Sodium, 28.7 g Carbs, 6 g Fibre, 8.6 g Sugars, 4 g Protein

Diabetes Food Choice Values Per Serving: 1 ½ Carbohydrates, 1 Fat

One serving with added dried blueberries contains:198 Calories, 5.5 g Total fat, 0.6 g Sat Fat, 0 g Trans Fat, 65 mg Sodium, 34.5 g Carbs, 7 g Fibre, 13.9 g Sugars, 5 g Protein

Diabetes Food Choice Values Per Serving: 2 Carbohydrates, 1 Fat

 

 Mixed Bean Salad

Recipe from: Healthy Starts Here!

 

This family friendly bean salad is a quick and easy lunch or dinner idea. Get your kids involved washing veggies and spinning the parsley dry.

 Dressing:

3 cloves garlic, if your kids don’t like garlic reduce this down to 1 clove

2 tbsp (30 mL) apple cider vinegar

1 tbsp (15 mL) extra virgin olive oil

 Salad:

2 tbsp (30 mL) sun dried tomatoes in oil

One- 19 fl oz (540 mL) can mixed beans, drained and rinsed

2 stalks celery, diced

1 cup (250 mL) grape tomatoes cut in half

1 large orange pepper, diced

½ cup (125 mL) finely sliced green onions or chives

½ cup (125 mL) fresh parsley, chopped – see sidebar

Cracked black pepper to taste

 

  1. Mince garlic and set aside.
  2. Whisk together the salad dressing: the apple cider vinegar and oil together in a small bowl. Add garlic.
  3. Place sun dried tomatoes on a paper towel to absorb any excess oil. Chop finely. Set aside.
  4. In a large bowl toss together the salad ingredients: the beans, celery, grape tomatoes, orange pepper, green onions or chives, and parsley.  Add sun dried tomatoes.
  5. Pour dressing over top and toss well. Serve.

 

Makes 5 cups (1.25 L)

One serving = 1 cup (250 mL) One serving contains: 179 calories, 4.9 g total fat, 0.6 g sat fat, 0 g trans fat, 245 mg sodium, 27.1 g carbs, 8 g fibre, 2.5 g sugar, 9 g protein

Diabetes Food Choice Values Per Serving: 1 ½ carbohydrates, 1 meat and alternative, ½ fat

 

 

Awesome Lentil and Rice Salad

From: Ultimate Foods for Ultimate Health

 

Okay, there are a lot of ingredients in this salad, but it’s not as scary as it looks. I’ve made the method a one bowler, throw all ingredients into one bowl and toss. Easy, squeasy and the best part it’s a total meal in one bowl.

 

1 Tbsp. (15 mL) lemon zest

¼ cup (60 mL) fresh lemon juice

2 Tbsp. (30 mL) extra virgin olive oil or canola oil

1 tsp. (5 mL) Dijon mustard

¼ tsp. (1 mL) cinnamon

Pinch of cayenne

1 – 19 fl oz. /540 mL can lentils, drained and rinsed

2 cups (500 mL) cooked long or short grain brown rice, I make this salad with leftover plain cooked brown rice

1 cup (250 mL) coarsely chopped fresh parsley, loosely packed

¾ cup (175 mL) diced red onion

½ cup (125 mL) currants, if you can’t find any it’s okay to omit or use dried blueberries

½ cup (125 mL) dried cranberries

1 Tbsp. (15 mL) finely chopped fresh mint

 

  1. In a large bowl whisk together lemon zest, juice, olive oil, Dijon, cinnamon and cayenne. Add drained and rinsed lentils. Toss.
  2. Toss in brown rice till just combined.
  3. Add parsley, red onion, currants, dried cranberries and mint. Toss till just combined. Serve. Store any leftovers covered in the fridge for up to 3 days.

Makes – 5 cups (1.25 L)

Serves – 4 – 1 ¼ cup (300 mL) servings. Each 1 ¼ cup (300 mL) serving contains: 400 Calories, 8 g total Fat, 1 g Sat Fat, 0 g Trans Fat, 200 mg Sodium, 65 g CHO, 14 g Fiber, 12 g Protein

Posted in Healthy Starts Here!, Recipes Recently Seen on TV
One comment on “Summer Salads as seen on CityLine August 15, 2012
  1. Diane Wieser says:

    Dear Mairlyn,
    I just received your website from your cousin, Rick Smith. Our parents (mine -Kay and Bill Edwards) and families have been life long friends. I was at Marge’s memorial today and it was very special to see all of her family together.
    I have finally put a cookbook-Vancouver’s Cooking and a Taste of Vancouver together. Besides the recipes, there is also historical information and a tour guide of Vancouver included. Although it took a long time to produce I suspect the hardest part is the marketing-however I shall persevere. Rick thought I would find your site interesting to read so I look forward to trying some of your recipes.
    Diane Wieser

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