The hot days of summer are definitely here.  It’s time for quick, easy, lite, cool foods!  Following are a couple of recipes that are perfect for summertime entree salads.  Whether for a luncheon, dinner by the pool, or simply something quick and easy on a hot summer day, give these recipes a try.

This curried turkey salad is a good blend of poultry with a veggie - celery, and a fruit - apple, blended in a low-fat creamy dressing.  It not only tastes good but looks great served on a pretty plate atop a bed of lettuce leaf.  You can pick up the turkey at the deli and save heating up the kitchen.

CURRIED TURKEY SALAD

1 tbsp olive oil

1 tbsp curry powder

1/4 cup diced onion

2 tbsp lemon juice

2 tbsp Granular SPLENDA

1/2 cup low-fat mayonnaise

2 stalks celery, thinly sliced

1 lb roasted turkey breast, cubed

1 medium apple, diced

Salad greens to cover 4 salad plates

Heat oil in small saucepan over medium-high heat.  Add curry and onion.  Cook, stirring 1-2 minutes until onion is tender.  Add lemon juice and Splenda.  Simmer until sauce begins to thicken, about a minute.  Remove from the heat and cool.  Stir mayonnaise into cooled sauce, mix well.  In a large bowl, toss together, celery, apple and turkey.  Add dressing and gently toss until evenly coated.  Place turkey mixture atop salad greens on plates.

The Chinese Chicken Salad requires a bit more preparation but you can cook the chicken in advance and refrigerate or pick up roasted chicken at the deli if you are short on time or don’t want to heat up the kitchen.

CHINESE CHICKEN SALAD

4 boneless, skinless chicken breasts

1 1/2 tbsp Soy sauce

1 medium head of cabbage, shredded

6 chopped green onions

2 pkgs chicken flavored Ramen noodles

1/2 cup plain almonds, sliced

1/4 cup sesame seeds

3/4 cup extra-virgin olive oil

1/4 cup sesame oil

1/4 cup rice or white vinegar

1 of the seasoning packets from the Ramen noodles

1 tbsp Splenda

Preheat oven to 350 degrees.  Place chicken breasts on foil and pour soy sauce evenly over chicken.  Wrap in foil to make a packet.  Bake for 35 minutes or until chicken is done.  Remove from oven, cool enough to handle and cut into bite-size pieces.  Toast noodles and almonds in a non-stick skillet, stirring so as not to burn.  Add sesame seeds at last minute and brown lightly.  Mix together oil, vinegar, seasoning packet and Splenda.  Put cabbage, onion and chicken pieces into a large bowl.  Pour oil mixture over top of ingredients in bowl and mix well.  Add toasted noodles, almonds and sesame seeds.  Mix again.  Ready to serve. 

Enjoy!

What could be more refreshing on hot summer days than a cool gelatin salad?  Here in North Texas we are experiencing several consecutive days of triple digit temperatures.  And I know many of you are also in your hottest days of the year.  So let’s bring out the gelatin salads for some light, refreshing meals.

GELATIN FRUIT MOLD

2 1/2  cups boiling water

1 large box sugar-free strawberry-flavored gelatin

1/2 cup cold pure orange juice mixed with 1/2 cup cold water

1 can (8 oz) pineapple chunks, in their own juice; drained

1 can (11 oz) mandarin oranges, drained

1/2 cup chopped pecans

In a large bowl, pour gelatin powder and add boiling water.  Stir at least 3 minutes to be sure all gelatin is thoroughly dissolved.  Stir in cold juice/water mixture.  Refrigerate about 1 1/2 hours or until thickened enough that a spoon drawn through the gelatin will leave an impression.  Stir in fruit and nuts.  Spoon into a 6-cup mold that has been sprayed with no-stick cooking spray.  Refrigerate at least 4 hours or until firm.  Unmold.

Note:  Do not use fresh pineapple as gelatin will not set.

COTTAGE CHEESE AND FRUIT SALAD

1 large carton of low-fat cottage cheese

1 large carton frozen whipped topping, thawed

1 small can pineapple tidbits in its own juice, drained

1/2 cup chopped pecans 

1 can lite or sugar-free fruit cocktail, drained

1 small box sugar-free strawberry gelatin

In a large bowl, combine cottage cheese, whipped topping, pineapple and nuts.  Mix together and add fruit cocktail.  Stir in dry gelatin and mix well.  Refrigerate overnight or several hours before serving.

FRUITY CRANBERRY GELATIN SALAD

1 pkg (6 oz) sugar-free raspberry gelatin

1/2 cup Equal-Lite

1 1/2 cups boiling water

1 pkg (12 oz) fresh cranberries

3 med unpeeled apples, washed, cored and cut into wedges

1 med navel orange, peeled and quartered

1 cup diced celery

1 cup chopped pecans

1 cup cold water

1 tbsp cider vinegar

2 tsp grated orange peel

1 1/2 tsp lemon juice

1/4 tsp salt

3/4 cup mayonnaise

2 tbsp orange juice

In a large bowl, dissolve gelatin and Equal in boiling water.  In a food processor or blender, process the cranberries until coarsely chopped and add to gelatin mixture.  Repeat the process with the apples then the orange.  Stir in celery, pecans, water, vinegar, orange peel, lemon juice and salt.  Pour into a 2 1/2-quart dish.  Chill until set, at least 3 hours.  Whisk mayonnaise and orange juice together and serve with salad.

 Enjoy!

 

Salads are always touted as diet food but the dressing can quickly sink the whole ship. Many of us prefer the creamy dressings but are warned they aren’t a good option for those of us who are diabetic, dieting or having to watch our diets for other health reasons. Following is a quick and easy homemade creamy salad dressing. This should not wreck your diet. But always remember to use salad dressings lightly. There is no need to drown your salad in dressing. The dressing should complement the salad greens, not overpower them. It is also a good idea to take your salad dressings on the side. Dip your fork in the dressing then into the greens. This will keep you from eating too much dressing. Here is a great recipe for you to try:

CREAMY GARLIC SALAD DRESSING

1 cup reduced-fat sour cream

1/2 cup fat-free mayonnaise

1/3 cup skim milk

2 tsp SPLENDA

2 green onions, finely chopped

2 cloves garlic, minced

1/4 tsp salt

1/8 tsp fresh ground black pepper

In a small mixing bowl, whisk together the sour cream, mayonnaise, milk and SPLENDA. Stir in the onions, garlic, salt and pepper. Cover and place in refrigerator for at least an hour before serving.

For a change of flavor, try roasting the garlic before adding to the mixture. Yum!

If the garlic flavor is a little too much for you, use 1 garlic clove instead of two.

You can take this basic recipe and come up with a delicious dressing to suit your taste. Try replacing the salt with paprika or chili powder for a spicier dressing. Let your imagination run wild!

For more of Linda’s recipes writings and diabetic information go to http://www.diabeticenjoyingfood.squarespace.com

If you are a salad person but you want a little more than just lettuce and vegetables, here is a recipe for you.  This black bean chicken salad with lime vinaigrette dressing combines healthy black beans, fresh tomatoes, bell peppers, onion, cheese, salad greens, and chicken.  This gives you a meal in one dish.  You have meat, vegetables, and dairy.  Combine all that with this tasty lime vinaigrette dressing and you add citrus and heart-healthy olive oil.  Not only do you have a complete healthy meal, you have a tasty one.  And this salad is perfect for diabetics too.  Give it a try and you will no doubt  add this new recipe to your file.

BLACK BEAN CHICKEN SALAD WITH LIME VINAIGRETTE DRESSING



SALAD:

6 cups mixed salad greens

1 1/2 cups cubed grilled or sauted chicken breast

1 can (15 oz) black beans, rinse well and drain

1 cup chopped fresh tomatoes

1 cup chopped green bell pepper

1/2 cup sliced, halved red onion

1/2 cup low-fat mexican-blend shredded cheese

DRESSING:

1/4 cup finely chopped fresh cilantro

1/4 cup finely chopped tomato

1 tbsp vinegar (I prefer cider vinegar)

1 tbsp olive oil

1 tbsp lime juice

1/2 tsp lime zest

1 garlic cloved, minced

dash of salt

1/4 tsp freshly ground black pepper

1/4 tsp chili powder

In a large salad bowl, combine the salad ingredients.  In a food processor or blender, combine the dressing ingredients.  Place lid on container and process until you have a smooth dressing.  Pour dressing over salad and toss to coat.

Makes 4 servings.  Each serving:  298 calories, 26 g carbs, 28 g protein

Note:  I adapted this recipe from one I saw in a Light & Tasty magazine a few years ago.

 Enjoy!

We are all encouraged to get more vegetables into our diets. One of the easy ways to do this is with salads. Here are two different salad ideas and both feature cucumbers, one of the healthy vegetables we can eat without remorse. For those who like a crunchy salad, this Thai salad is perfect with its combination of cucumbers and peanuts. So give these salads a try as you work to improve your diet.

THAI SPICY CUCUMBER PEANUT SALAD

1 1/2 lbs cucumbers

1 1/2 tsp salt

1/2 cup rice vinegar

1/2 cup water

3 tbsp Splenda granular

1/4 tsp crushed red pepper

2 tbsp minced red onion

1 tbsp chopped dry roasted peanuts without salt

Peel cucumbers and half lengthwise, then slice into thin pieces. Add salt and toss well. Place in colander and drain for 1 hour. Spread cucumbers out on several layers of paper towels and cover with paper towels. Let stand 5 minutes, pressing down occasionally. Rinse and pat dry.

Combine vinegar, water, Splenda, and pepper in a small saucepan. Bring to a boil. Reduce heat and cook until reduced to about 1/3 cup. This should take about 10 minutes. Remove from heat and cool. Stir in onion. Combine cucumbers with mixture in a medium bowl. Toss cucumbers well to coat. Sprinkle peanuts over cucumbers.

Yield 4 servings.

CUKES AND ONIONS IN SOUR CREAM

3 large cucumbers, washed, peeled, sliced

1 large yellow onion, sliced and separated into rings

1 lb carton of sour cream

1 tbsp apple cider vinegar

fresh ground black pepper to taste

1 packet Splenda

Place the cucumber slices and onion rings in a large bowl. Toss to mix up. In a small bowl, mix vinegar, pepper, Splenda, and sour cream until well blended. Pour this mixture over the cukes and onions; toss to mix until all the veggies are coated. Cover and refrigerate.

Note: Tiny red tomatoes may be added for extra color and flavor.

Enjoy!

We all know the Waldorf salad, it is a quintessential restaurant salad. A traditional Waldorf salad typically consists of apples, walnuts, celery and mayo or a dressing based on mayonnaise. The salad was first made in about 1893 in NYC at the Waldorf Hotel. Oscar Tschirky, the maitre d’hotel at the hotel, is usually credited for having created the recipe but many conflicting stories have been told about who really made the salad. Oscar Tschirky has claimed the credit for having created a number of other dishes at Waldorf Hotel, which includes Eggs Benedict. There is also an alternate story that the recipe was made by a lunchroom chain in the early 1900s called Waldorf LunchSystem. The company had an apple as their logo and was started in the 1920s. However, the Waldorf salad was featured in an 1896 cookbook titled “Cookbook by ‘Oscar of Waldorf’”. The salad is usually served on top of lettuce, often with dried fruit like raisins or chopped dates. Trivia: The salad has also been used many times in popular culture. The Cole Porter musical Anything Goes has a song (You’re the Top) that makes a reference to it with the line: “You’re the top, you’re a Waldorf salad”. It is also used as the title on a Fawlty Towers episode (1979) where an American guest is frustrated with Basil Fawlty for his incompetence and inability to make the salad. Basile states “I think we are out of Waldorfs.” and also asks “What’s a Waldorf anyway, a walnut that has gone off?”. Waldorf salads are often mentioned in a 1991 Bret Easton Ellis novel, American Psycho. Evelyn Williams, Patrick Bateman’s fiance, worries about whether her guests like her Waldorf salad at her Christmas party.

Please visit my website to find out how to make the famous Waldorf restaurant salad.

Are you looking for a salad that is quick, easy and delicious?  Then give this seven-layer salad a try.  This  salad is a perfect salad for family reunions, pitch-in meals, dinner parties, etc.  Since it needs to refrigerate overnight, this is the perfect make-ahead item.  Have more time with your family and friends by having your salad made in advance.  And it is sooo good.  Everyone will enjoy it and it is perfect for your diabetic family and friends. There’s no need to worry about having a special salad for the diabetics or special dressings, etc.  This salad is a good choice for all.

7 LAYER SALAD

4 cups bite-sized mixed lettuce pieces

1 cup chopped green bell pepper

1/2 chopped mild or sweet onion

1 box frozen peas

6 hard-boiled eggs, sliced

1 pkg (8 oz) shredded low-fat cheddar cheese

6 slices crisp fried bacon, crumbled

1 pkg low-fat Ranch Dressing mix

1 cup mayonnaise

1 cup low-fat plain yogurt

In a clear salad bowl, layer the following ingredients in this order: lettuce, bell pepper, onion, frozen peas and eggs.  In a small mixing bowl, mix together the Ranch Dressing mix, mayonnaise and yogurt.  Add atop the layers in bowl.  Add cheese and bacon.  Cover tightly with a lid or aluminum foil, plastic wrap, etc.  Refrigerate overnight before serving.  An oblong or rectangle tupperware or rubbermaid type dish with the seal lid is perfect for this recipe, especially if you are going to transport the salad.

If you don’t want to use onion, replace it with a layer of small cauliflower florets.

Note:  This is a good salad choice for diabetics because it has eggs, bacon, and dairy products all incorporated in it.  This gives a protein balance to the carbs.

These two salad recipes are great anytime of the year.  But they are especially perfect in the fall and winter.  During these two seasons, many only want a salad but they also want something warm.  Warm Chicken Spinach Salad is the perfect solution.  And Crunchy Apple Salad takes advantage of the abundance of apples in the fall and even into the winter.  You can’t go wrong with these salads!

WARM CHICKEN SPINACH SALAD



1/2 lb boneless, skinless chicken breasts, cut into thin strips

3 tsp olive oil, divided

1/4 tsp cornstarch

1/4 tsp salt

1/8 tsp pepper

2 tbsp fresh-squeezed orange juice

2 tbsp cider vinegar

3 cups torn spinach leaves

1 medium navel orange, peeled and sectioned

2 thin slices red onion, quarted

2 tbsp chopped toasted walnuts

In a skillet, saute chicken in 1 teaspoon of the oil for 5 minutes or until no longer pink.  Be sure it is cooked thoroughly.  In a small mixing bowl, combine the cornstarch, salt, pepper, orange juice, vinegar and remaining oil until smooth.  Stir mixture into skillet.  Bring to a boil; cook and stir for 1 minute or until thickened.  In a large salad bowl, combine the spinach, orange, onion, and walnuts.  Add chicken mixture to spinach mixture.  Toss and serve.

Yield: 2 servings at 298 calories, 16 g carbs and 30 g protein each

Note:  This recipe is adapted from one I got in an old Taste of Home’s Light and Tasty magazine.

CRUNCHY APPLE SALAD

1 cup unpeeled, diced Granny Smith apples

1 cup unpeeled, diced Golden Delicious apples

1/2 cup unpeeled, diced Red Delicious apples

1 cup drained Mandarin Orange sections

1 medium banana, sliced

Toss apples and banana with a little lemon juice to prevent discoloration.   

DRESSING

3/4 cup nonfat sour cream

2 tbsp fresh orange juice

2 1/2 tsp Splenda

2 tsp unsweetened coconut, toasted

Combine the fruits in a pretty serving bowl–This looks pretty in a nice clear bowl.  In a small mixing bowl, mix together all of the dressing ingredients.  Toss with the fruit mixture and serve.

Six servings of 3/4 cup each.  

Note:  Diabetics should eat this salad with some protein.  Low-fat cheese chunks or boneless, skinless chicken breasts are a couple of good protein options.

Enjoy!

When people talk about salads, they mostly think that it’s just the little dish made up of lettuce and other fixings, toppings and dressing they eat before starting the main course of every meal. Some will think that it’s just the optional food you get from the salad bar at the corner of the restaurant. But nowadays, as more people become health conscious, making salad as the main course of the meal is becoming a great idea.
Main course salads have become quite a hit during these times when people are already mindful of what they eat. And in order for them to enjoy each meal, they are trying find ways into making their salads a delightful treat. Besides, salads are very easy to prepare. They are simply fixings thrown together and then consumed to fill up any empty stomach, taking you at most 15 minutes to prepare.
In preparation for a main course salad, try using a salad plate or some decorative salad bowl to enhance the presentation of the meal. Taco salad bowls can also work perfectly for any salad. These salad bowls can be seen on most grocery stores and doesn’t necessarily need to be used for tacos. And if you really want to be creative, try using pita bread or taco shells for the main course salad base.
As for the filler, hands down the best vegetable to fill any salad is still lettuce. They come well with any meat enhanced salad too. And even if you’re trying to make some pasta salad with some seafood like shrimp or tuna, lettuce leaves are still great for filling and presentation by making them act as a bed for the whole salad.
After creating the bed and filling, you can then go ahead and put all of your prepared vegetables into the main course salad mix. Possible examples would be mushrooms, onions, peppers, tomatoes and cucumbers. These veggies act as enhancement ingredients for your main course salad. As a matter of fact, the more veggies you pack in, the better. Of course, this is as long as the vegetable you’re putting in will taste good for you. You really don’t want to make something you wouldn’t want to eat right?
Salads can be a complete main course dish too and with that said, let’s take an ease now on all the vegetables and make the salad more filling. Chopped, sliced or diced meat like chicken, beef or pork is an optional addition to a perfect salad. They certainly add a great deal of flavor to the mix besides making the salad more filling and satisfying. Other alternatives can be seafood, ham or turkey if you have the budget. Or if you want to add some more protein, get some eggs into the mix (but not too much of course).
Don’t forget to top your salad off afterwards before serving them. For toppings, you can use croutons, bacon bits, seeds or nuts, or even a combination of these options. Adding some cheese for the salad climax can add more substance to the presentation. Afterwards, let’s get on to the dressings and we’re all done.
If you want a change to the ordinary main course salad you’re used to eat, try exploring other flavors to make the dish more exciting. Try making the salad with Mexican or Asian fixings to provide some spice or sweetness whichever you prefer. For example, adding some chow mien noodles gives the main course salad some oriental flare. Be sure to match the salad with a flavorful dressing afterwards. After all is said and done, dressings are still the ones that mostly dictate the flavor of the salad.
Salads have come a long way from becoming just rabbit food. I hope you’ll have fun in making your own main course salad and please do keep in mind that when preparing the dish, let your taste buds and health consciousness dictate each step of the way.

All health conscious people love to eat salad and if you’re one of those people, you probably know how sumptuous well-made salads can be. All that lettuce topped with your favorite dressing and sprinkled with other toppings is enough to make your mouth water. However, not all salads are really healthy as you might think, and discussed here are the factors you must consider if you have maximum health in mind while eating salads.
Most of the vegetable salads we know today are composed of a primary ingredient called lettuce. Now, don’t get me wrong, lettuce is a very healthy thing to eat, however, its downside is that it really doesn’t have much of an impact when regards to taste. That’s why we include all those extras in our salads to enhance its flavor. Fruits can easily accomplish this, but most of the time, we add in a little bit sin to the meal.
These are the ingredients that make the salad not so healthy and if you’ll like to have an actual example, then take a look at any local salad bar. If you take a closer look, many of the items in a salad bar are not for health conscious people, but all salad bar patrons love to include them in the mix. So, let’s just take a closer look at these ingredients and provide some guidelines to lessen their consumption.
Obviously, fruits and vegetables are the healthy part of salad so we’ll just look at the next tray of ingredients. Here we see bacon bits and croutons which are both adding to the downfall of your salad. Bacon bits and any other meat add fat to your body. But I’m not saying avoid them entirely, just moderate additional meat and you’re perfectly fine.
Another part of salad we cannot do without are dressings. Generally, dressings are unhealthy, so the greatest way around the use of dressings is to measure just enough of them before you begin eating the salad. At an average, a two tablespoon of dressing will accumulate eleven grams of fat in your body. Not really a lot, but it can certainly build up overtime if you consume more.
Unfortunately, a salad is not a happy salad unless it has a dressing on top and adding flavor to every bite. That is why in order for you to cut back on the calories, here’s a handy little tip you can implement. Try using a fat free or low calorie dressing to add flavor to your salads. Nowadays, this is already a very famous option seen on groceries, with most of our favorite flavors already having its low fat counterpart.
The downside to all these is that low fat dressings doesn’t really taste the same as their original counterparts. This will probably make you use more of them, which is a downside to cost savings. For this problem, here’s a possible solution. Instead of spreading the dressing evenly across the salad before you eat, try putting it in a small cup. Use the dressing as a dip for your salad, taking in only a few portions just to add taste to the vegetables. This way, you can monitor well your calorie intake and see more progress in your health efforts.
To sum it up, in order for a salad to become really healthy, you must pay attention to the ingredients you put in it. I know it takes a bit of self control but hopefully with these little tips, you can still enjoy eating your favorite salads without much toll on its taste.