Summer Pea and Mint Salad
From Healthy Starts Here! (Whitecap 2011)
Frankly new summer peas right out of the shell can’t be beat. When they hit the farmers’ market I have been known to eat a 4 L basket all by myself.
If you manage to get those fresh peas home from the store or farmers’ market, this salad is a winner. If they are out of season use tiny frozen peas sometimes called Sweetlets in the freezer section. Rinse under cold water, drain well, and use instead of fresh peas.
2 stalks celery, sliced thinly
1 ½ cups (375 mL) fresh OR frozen baby peas, thawed
¾ cup (175 mL) diced fresh parsley
¼ cup (60 mL) finely sliced fresh mint
¼ cup (60 mL) thinly sliced fresh chives
1 tbsp (15 mL) canola oil or cold pressed canola oil
1 tbsp (15 mL) frozen orange juice concentrate, thawed
1 tbsp (15 mL) apple cider vinegar
1 tsp (5 mL) Dijon mustard
- Toss together the celery, peas, parsley, mint and chives in a large bowl.
- To make the dressing: Whisk together oil, orange juice concentrate, vinegar, and Dijon. Pour over peas and toss well.
- Serve. Eat the same day. It still tastes great the second day but the vinegar starts to turn the peas a terrible looking grey green. Just warning you.
Makes – 2 ½ cups One serving = ½ cup (125 mL)
One serving contains: 79 Calories, 3.2 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 45 mg Sodium, 9.9 g Carbs, 3 g Fiber, 4.4 g Sugars, 3 g Protein
Blueberry and Tomato Summer Salad for One
From Healthy Starts Here! (Whitecap 2011)
There is a time around the middle of August when the fresh local blueberries and the summer tomatoes both hit their peak. This is the only time to make this salad.
This salad only serves one but feel free to double, triple, quadruple…
I plate the salad which is chef-speak for: I prepare each salad on its own plate.
1 heaping cup (250 mL) baby arugula, optional
1-2 really ripe summer tomatoes, heirlooms are fabulous
¼ cup (60 mL) fresh blueberries
2 tbsp (30 mL) goat’s milk feta cheese
2 tsp (10 mL) extra virgin olive oil
1 tsp (5 mL) balsamic vinegar
- Place arugula in a clean sink of cold water. Swish well to make sure there isn’t any sand or dirt clinging to it. Place in a salad spinner and spin or pat dry.
- Pile the clean dry arugula onto a large white plate. Okay, any colour will do but it looks spectacular on a large over-sized white plate. My friend Jill calls my large white plates, my restaurant plates.
- Wash and dry tomatoes. Using a serrated knife slice the tomatoes into ½- inch (1 cm) slices.
- Arrange artistically on top of the arugula.
- Rinse blueberries well under cold running water. Let drain. Place on a paper towel to dry. Sort through and remove any stems. Sprinkle on top of tomatoes.
- Crumble feta and sprinkle on top. Drizzle with oil and vinegar. Serve.
Makes one serving
Each one serving = 226 Calories, 16.6 g Total fat, 6.3 g Sat Fat, 0 g Trans Fat, 359 mg Sodium, 14.5 g Carbs, 3 g Fiber, 8.6 g Sugars, 8 g Protein
How much does 2 tbsp (30 mL) of feta weigh? It is a pitiful 15 g (½ oz).
If you are lucky enough to find heirloom tomatoes this salad looks restaurant perfect using yellow, orange, red, and green tomatoes.
Heirlooms are plants grown from heritage seeds that produce plants that may not be strong enough to make it to a commercial market. The tomatoes tend to be more fragile but also more flavourful. I get my heirlooms all summer long at my local farmers’ market.
Mairlyn’s Summer Main Course Salad for One
From Healthy Starts Here! (Whitecap 2011) I’ll post the picture after the show!
This is my go-to summer salad. I first shared this recipe on my blog The Healthy Plate at Yahoo! Canada, three summers ago and it has been circumnavigating the web ever since.
This salad is huge, it’s enormous, and it’s loaded with heart healthy ingredients. Feel virtuous while eating. Feel free to double, triple, quadruple, and what the heck, serve some red wine and have a salad party.
3 cups (750 mL) baby arugula
1 artichoke heart, canned, sliced finely or from a small glass jar, drained
½ cup (125 mL) fresh or frozen thawed peas
3 Kalamata olives, pitted and chopped
1 tsp (5 mL) capers, drained and rinsed
3 oz. (75 g) skipjack tuna packed in oil and well drained, optional or use another protein source
2 tbsp (30 mL) chopped fresh parsley
2 tbsp (30 mL) chopped fresh basil
1 tbsp (15 mL) chopped fresh oregano
1 green onion, sliced finely
2 tsp (10 mL) extra virgin olive oil or cold pressed canola oil, your choice
2 tbsp (30 mL) vinegar, balsamic or white wine
Cracked black pepper to taste
- Place arugula in a clean sink of cold water. Swish well to make sure there isn’t any sand or dirt clinging to it. Place in a salad spinner and spin or pat dry. Chop into bite sized pieces or leave as is, your choice. Place on a really large plate.
- Move your way down the ingredient list. Top arugula with artichokes and peas.
- Sprinkle on olives and capers.
- Break up drained tuna, if using, and distribute evenly on top.
- Sprinkle with parsley, basil, oregano, and green onion.
- Drizzle with oil. Sprinkle with vinegar. Sprinkle with cracked black pepper and voilá dinner is ready.
Makes a really huge salad to serve one.
One serving contains = 233 Calories, 12.3 g Total fat, 1.1 g Sat Fat, 0 g Trans Fat, 373 mg Sodium, 20.6 g Carbs, 9 g Fiber, 6.5 g Sugars, 8 g Protein
If you make the salad with the tuna, the salad contains 3 oz (75 g) protein which is one serving from the Meat and Alternatives from Canada’s Food Guide. If you aren’t going to use the tuna substitute with 3 oz (75 g) of cooked chicken or salmon or ¾ cup (175 mL) canned, drained and rinsed chickpeas, to keep this a complete protein meal.
Tossed Summer Salad for One
Grab a couple of handfuls of rinsed and patted dry summer baby greens or your favourite mix, add any in season veggies you want and drizzle with your favourite salad dressing. My new find is Marzetti.