Clean Meals: Discover the Benefits of Clean Eating with Healthy Recipes for Every Meal [2 ed.] 9798368189581

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Clean Meals Discover the Benefits of Clean Eating with Healthy Recipes for Every Meal

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Table of Contents Homemade Mixed Greens Salad 9 How to Make a House Salad 12 California Salad 13 German Greens Salad 14 Los Angeles Lunch 15 Mushroom and Sesame Red Leaf Salad 16 Authentic Greek Inspired Salad 17 Curried Mixed Greens 18 Gourmet Lunch 19 Texas Sirloin Salad 22 Caribbean Salad with Homemade Dressing 23 Chinese Fruit Salad 24 Quinoa Cucumber Salad 25 Lunch Box Mixed Greens with Apples 26 Seattle Salad 27 How to Make a Caesar Salad 28 Bonnie's Favorite 29

Citrus Almond Salad 32 Friday's Beef and Cranberry Lunch 33 Prince Edward Inspired Salad 34 October Avocado Salad 35 Spinach Salad with Beef and Blue Cheese 36 Bay Area Mixed Greens 37 Spinach Salad in June 38 Easy Caprese 39 5-Ingredient Italian Blend with Pears 42 Virginia Style Mixed Greens 43 Shrimp and Avocado Picnic Salad 44 Spinach and Mushroom Lunchbox 45 Oscar's Secret Salad 46 Milanese Greek Style Salad 47 Priya's Cauliflower Salad 48 Fresh Dijon Garden Salad 49 Priya's Cauliflower Salad 52 Anne's Green Salad 53

Southern Honey and Dijon Collard Green Salad 54 Alternative Fruit Salad 55 Southwest East Asian Potato Salad 56 Mandarin Red Salad 57 Rustic Mixed Greens with Orange Dressing 58 November's Kale and Spinach Salad 59 A Skinny Dinner 62 Alfalfa and Lentil Lunchbox 63 Citrus and Brie Salad 64 Mixed Greens with Dijon Vinaigrette 65 St. Patty's Day Mixed Green 66 Backroad Bush Salad 67 Tokyo Seaweed Salad 68 Rustic Style Brown Rice 69 Sage and Black Bean Brown Rice 72 Easy Moroccan Style Brown Rice 73 Peppers and Honey Brown Rice 74 Backroad Style Brown Rice 75

Easy Mexican Style Brown Rice II 76 Cilantro and Tea Brown Rice 77 Parsley, Kale, and Tofu Brown Rice 78 Easy Hawaiian Style Brown Rice 79 Oriental Coleslaw 82 Garden Party Coleslaw 83 Sunflower Coleslaw 84 Famous New England Coleslaw 85 Cookout Coleslaw 86 Colorful Coleslaw 87 November’s Coleslaw 88 Restaurant Style Coleslaw 89 Granny Smith Coleslaw 92 Carolinas Style 93 Cannellini Platter 94 Zuppa Italiana 95 Smoky Charred Escarole 96 Friday’s Lunch 97

Old World Soup 98 Simple Mediterranean Escarole 99 Escarole Lunch Box Salad 102 Simple Mediterranean Escarole Rustic Chicken Breast 103 How to Pickle Green Beans 104 Renaissance Green Bean 105

Homemade

Mixed Greens Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 110 kcal Fat 9.4 g Carbohydrates 6.5g Protein 1.2 g Cholesterol 0 mg Sodium 15 mg

Ingredients 2 C. romaine lettuce - torn, washed and dried 1 C. torn escarole 1 C. torn radicchio 1 C. torn red leaf lettuce 1/4 C. chopped green onions 1/2 red bell pepper, sliced into rings 1/2 green bell pepper, sliced in rings

12 cherry tomatoes 1/4 C. grape seed oil 2 tbsp chopped fresh basil 1/4 C. balsamic vinegar 2 tbsp lemon juice salt and pepper to taste

Directions 1. In a large bowl, mix together the escarole, radicchio, romaine, red-leaf, scallions, bell peppers and cherry tomatoes. 2. In another bowl, add the basil, grape seed oil, lemon juice, vinegar, salt and black pepper and beat till well combined. 3. Pour dressing over salad and toss to coat well. 4. Serve immediately.

Homemade Mixed Greens Salad

9

HOW TO MAKE

a House Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 352 kcal Fat 28.5 g Carbohydrates 17.4g Protein 8.9 g Cholesterol 10 mg Sodium 976 mg

Ingredients 1 large head romaine lettuce- rinsed, dried and torn into bite sized pieces 1 large head iceberg - rinsed, dried and torn into bite sized pieces 1 (14 oz.) can artichoke hearts, drained and quartered 1 C. sliced red onion 1 (4 oz.) jar diced pimento peppers, drained

2/3 C. extra virgin olive oil 1/3 C. red wine vinegar 1 tsp salt 1/4 tsp ground black pepper 2/3 C. grated Parmesan cheese

Directions 1. In a bowl, add the cheese, vinegar, oil, salt and black pepper and beat till well combined. 2. Refrigerate to chill before serving. 3. In a large bowl, mix together the artichoke hearts, iceberg lettuce, romaine lettuce, red onions and pimentos. 4. Pour dressing over salad and toss to coat well. 5. Serve immediately.

12

How to Make a House Salad

California

Prep Time: 15 mins

Salad

Total Time: 15 mins Servings per Recipe: 4 Calories 257 kcal Fat 23.2 g Carbohydrates 10g Protein 6.2 g Cholesterol 4 mg Sodium 381 mg

Ingredients 4 C. young arugula leaves, rinsed and dried 1 C. cherry tomatoes, halved 1/4 C. pine nuts 2 tbsp olive oil 1 tbsp rice vinegar salt to taste freshly ground black pepper to taste

1/4 C. grated Parmesan cheese 1 large avocado - peeled, pitted and sliced

Directions 1. In a large bowl, add all the ingredients except avocado slices. 2. Cover the bowl and shake well to combine. 3. Serve with a topping of the avocado slices.

California Salad

13

GERMAN

Greens Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 416 kcal Fat 30.4 g Carbohydrates 21.5g Protein 16.4 g Cholesterol 60 mg Sodium 913 mg

Ingredients 8 oz. mixed salad greens 3/4 C. chopped walnuts 8 oz. Gorgonzola cheese, crumbled 2 tart green apples, cored and diced

1/2 (8 oz.) bottle raspberry vinaigrette salad dressing

Directions 1. In a large bowl, add all the ingredients and toss to coat well. 2. Serve immediately.

14

German Greens Salad

Los Angeles Lunch

Prep Time: 25 mins Total Time: 25 mins Servings per Recipe: 8 Calories 321 kcal Fat 28.7 g Carbohydrates 13.5g Protein 4.9 g Cholesterol 16 mg Sodium 419 mg

Ingredients 1 avocado, peeled and pitted 1 tbsp lemon juice 1/2 C. mayonnaise 1/4 tsp hot pepper sauce 1/4 C. olive oil 1 clove garlic, peeled and minced 1 head romaine lettuce- rinsed, dried and torn into bite sized pieces

1/2 tsp salt 3 oz. Cheddar cheese, shredded 2 tomatoes, diced 2 green onions, chopped 1/4 (2.25 oz.) can pitted green olives 1 C. coarsely crushed corn chips

Directions 1. In a food processor, add avocado, garlic, mayonnaise, hot pepper sauce, olive oil, lemon juice and salt and pulse till smooth. 2. In a large bowl, mix together the romaine lettuce, tomatoes, olives, green onions, Cheddar cheese and corn chips. 3. Pour dressing over and toss to coat well. 4. Serve immediately.

Los Angeles Lunch

15

MUSHROOM

and Sesame Red Leaf Salad

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 12 Calories 204 kcal Fat 16.4 g Carbohydrates 8.8g Protein 6.9 g Cholesterol 19 mg Sodium 639 mg

Ingredients 1 C. blanched slivered almonds 2 tbsp sesame seeds 1 head romaine lettuce, torn into bitesize pieces 1 head red leaf lettuce, torn into bitesize pieces 1 (8 oz.) package crumbled feta cheese 1 (4 oz.) can sliced black olives 1 C. cherry tomatoes, halved

1 red onion, halved and thinly sliced 6 fresh mushrooms, sliced 1/4 C. grated Romano cheese 1 (8 oz.) bottle Italian salad dressing

Directions 1. Heat a large skillet on medium-high heat and toast almonds lightly browned, stirring frequently. 2. Add the sesame seeds and cook for about 1 minute. 3. In a large salad bowl, mix together the lettuce, mushrooms, olives, tomatoes, onion, feta cheese, Romano cheese, almonds and sesame seeds. 4. Add Italian dressing and toss to coat well. 5. Serve immediately.

16

Mushroom and Sesame Red Leaf Salad

Authentic

Greek Inspired Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 6 Calories 265 kcal Fat 22.4 g Carbohydrates 14.1g Protein 6g Cholesterol 22 mg Sodium 538 mg

Ingredients 1 head romaine lettuce- rinsed, dried and chopped 1 red onion, thinly sliced 1 (6 oz.) can pitted black olives 1 green bell pepper, chopped 1 red bell pepper, chopped 2 large tomatoes, chopped 1 cucumber, sliced

1 C. crumbled feta cheese 6 tbsp olive oil 1 tsp dried oregano 1 lemon, juiced ground black pepper to taste

Directions 1. In a large salad bowl, mix together the Romaine, bell peppers, tomatoes, onion, olives, cucumber and cheese. 2. In another bowl, add remaining ingredients and beat till well combined. 3. Pour dressing over salad and toss to coat well. 4. Serve immediately.

Authentic Greek Inspired Salad

17

CURRIED

Mixed Greens

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 6 Calories 372 kcal Fat 30.7 g Carbohydrates 21.4g Protein 5.9 g Cholesterol 12 mg Sodium 624 mg

Ingredients 3/4 C. cashew halves 4 slices turkey bacon, coarsely chopped 1 tbsp melted butter 1 tsp chopped fresh rosemary 1 tsp curry powder 1 tbsp brown sugar 1/2 tsp kosher salt 1/2 tsp cayenne pepper Dressing: 3 tbsp white wine vinegar

3 tbsp Dijon mustard 2 tbsp honey 1/2 C. olive oil salt and black pepper to taste Salad: 1 (10 oz.) package mixed salad greens 1/2 medium Bosc pear, thinly sliced 1/2 C. halved seedless red grapes

Directions 1. 2. 3. 4. 5. 6.

Heat a large, dry skillet on medium-high heat and toast the cashews for about 5 minutes. Transfer the cashews onto a dish and keep aside to cool slightly. In the same skillet, cook the bacon strips on medium-high heat for about 7 minutes. With a slotted spoon, transfer the bacon onto a paper towel lined plate to drain. Then, chop the bacon roughly and keep aside. In a bowl, add the butter, toasted cashews, rosemary, brown sugar, curry powder, salt and cayenne pepper and mix till well combined. 7. In another small bowl, add the vinegar, honey, mustard, salt and black pepper and beat till well combined. 8. Slowly, add the olive oil, beating continuously till well combined. 9. In a large salad bowl, add the dressing, bacon, greens, pear slices and grapes and toss to coat well. 10. Serve with a topping of the cashews. 18

Curried Mixed Greens

Gourmet Lunch

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 663 kcal Fat 40.6 g Carbohydrates 40.1g Protein 36.1 g Cholesterol 293 mg Sodium 1085 mg

Ingredients 1 (10 oz.) bag baby spinach leaves 4 hard-cooked eggs, peeled and sliced 1 C. sliced mushrooms 4 strips crisply cooked turkey bacon, crumbled 10 oz. Swiss cheese, shredded 1/2 C. toasted sliced almonds 1 tbsp olive oil

1 large shallot, minced 1 tsp garlic, minced 1/3 C. white wine vinegar 1/3 C. Dijon mustard 1/3 C. honey 2 strips crisply cooked turkey bacon, crumbled salt and pepper to taste

Directions 1. In a large bowl, place the spinach, eggs, mushrooms, 4 crumbled bacon strips, Swiss cheese and almonds. 2. In a small skillet, heat the olive oil on medium heat and sauté the shallots and garlic for about 2 minutes. 3. Stir in the vinegar, honey, Dijon mustard, 2 crumbled bacon strips, salt and pepper and cook till heated completely. 4. Pour hot dressing over the spinach mixture and toss to coat well. 5. Serve immediately.

Gourmet Lunch

19

TEXAS

Sirloin Salad

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 5 Calories 496 kcal Fat 36.4 g Carbohydrates 10.1g Protein 32.6 g Cholesterol 100 mg Sodium 836 mg

Ingredients 1 3/4 lb. beef sirloin steak 1/3 C. olive oil 3 tbsp red wine vinegar 2 tbsp lemon juice 1 clove garlic, minced 1/2 tsp salt 1/8 tsp ground black pepper 1 tsp Worcestershire sauce 3/4 C. crumbled blue cheese 1 carrot, sliced

8 C. romaine lettuce - rinsed, dried, and torn into bite-size pieces 2 tomatoes, sliced 1 small green bell pepper, sliced 1/2 C. sliced red onion 1/4 C. sliced pimento-stuffed green olives

Directions 1. In a small bowl, add the garlic, vinegar, lemon juice, oil, salt and black pepper and beat till well combined. 2. Add the cheese and stir to combine. 3. Refrigerate to chill before serving. 4. Set your grill for high heat and lightly, grease the grill grate. 5. Cook the steak on the grill for about 3-5 minutes per side. 6. Remove from the grill and place the steak onto a cutting board for about 5 minutes before slicing. 7. Cut the steak into bite size pieces. 8. Arrange the lettuce, onto chilled plates, followed by the tomato, pepper, onion, olives and steak pieces. 9. Drizzle with the dressing and serve.

22

Texas Sirloin Salad

Caribbean

Salad with Homemade Dressing

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 255 kcal Fat 22.4 g Carbohydrates 10.9g Protein 5.3 g Cholesterol 10 mg Sodium 324 mg

Ingredients 6 slices turkey bacon 1/4 C. pineapple juice 3 tbsp red wine vinegar 1/4 C. olive oil freshly ground black pepper to taste salt to taste 1 (10 oz.) package chopped romaine lettuce

1 C. diced fresh pineapple 1/2 C. chopped and toasted macadamia nuts 3 green onions, chopped 1/4 C. flaked coconut, toasted

Directions 1. 2. 3. 4. 5.

Heat a large skillet on medium-high heat and cook the bacon for about 10 minutes. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. Ina jar, add the pineapple juice, vinegar, oil, salt and black pepper. Cover the jar and shake well to combine. In a large bowl, mix together the lettuce, green onions, pineapple, macadamia nuts and bacon. 6. Pour dressing and toss to coat well. 7. Serve with a garnishing of the toasted coconut.

Caribbean Salad with Homemade Dressing

23

CHINESE

Fruit Salad

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 8 Calories 247 kcal Fat 17.6 g Carbohydrates 17.5g Protein 7.7 g Cholesterol 10 mg Sodium 327 mg

Ingredients 1/2 lb. turkey bacon 2 tbsp white wine vinegar 3 tbsp honey 1/2 tsp dry hot mustard 1/2 tsp celery salt 1/2 tsp ground paprika 1/4 C. olive oil

1 head red leaf lettuce, torn into bite-size pieces 1 (15 oz.) can mandarin oranges, drained 1 bunch green onion, diced 3/4 C. slivered almonds

Directions 1. Heat a large skillet on medium-high heat and cook the bacon till browned completely. 2. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. 3. For the dressing: in a bowl, add the vinegar, oil, honey, dry mustard, celery salt and paprika and beat till well combined. 4. In a large bowl, add the lettuce, oranges, green onion, bacon, almonds and dressing and toss t coat well. 5. Serve immediately.

24

Chinese Fruit Salad

Quinoa

Cucumber Salad

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 2 Calories 313 kcal Fat 19.9 g Carbohydrates 26.6g Protein 10.3 g Cholesterol 28 mg Sodium 620 mg

Ingredients 1/2 C. water 1/4 C. quinoa 4 leaves kale, chopped 1/2 avocado - peeled, pitted, and cut into cubes

1/2 tomato, cut into cubes 1/4 cucumber, peeled and cut into cubes 1/4 C. crumbled feta cheese 2 tbsp Italian-style salad dressing

Directions 1. In a pan, add the water and quinoa and bring to a boil. 2. Reduce the heat to medium-low and simmer, covered for about 15-20 minutes. 3. Drain the quinoa into a strainer and run under cold water to cool. 4. In a pan, arrange a steamer basket. 5. In the pan, add enough water to just below the bottom of the steamer and bring to a boil. 6. Add the kale and steam, covered for about 2-3 minutes. 7. Transfer the kale into a bowl and refrigerate for about 3-5 minutes. 8. In a bowl, mix together the quinoa, kale, avocado, cucumber, tomato. 9. Add the Italian dressing and gently, stir to combine. 10. Serve with a sprinkling of the feta cheese.

Quinoa Cucumber Salad

25

LUNCH BOX

Mixed Greens with Apples

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 10 Calories 274 kcal Fat 26 g Carbohydrates 10.6g Protein 2.1 g Cholesterol 0 mg Sodium 93 mg

Ingredients 1/2 C. chopped walnuts 1/4 C. cranberries 1/4 C. balsamic vinegar 1 C. red onion, chopped 1 tbsp white sugar 1 tbsp Dijon-style prepared mustard 1 C. vegetable oil

salt and pepper to taste 10 C. mixed salad greens, rinsed and dried 2 Red Delicious apples, cored and thinly sliced

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Place the walnuts onto a baking sheet in a single layer and cook in the oven for about 8-10 minutes. 3. In a food processor, add the cranberries, onion, vinegar, mustard, sugar, salt and black pepper and pulse till smooth. 4. While the motor is running, slowly add the oil and pulse till well combined. 5. In a salad bowl, mix together the greens, apples, and enough of the cranberry mixture and toss to coat. 6. Serve with a sprinkling of the walnuts.

26

Lunch Box Mixed Greens with Apples

Seattle

Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 5 Calories 274 kcal Fat 23 g Carbohydrates 14.3g Protein 4.9 g Cholesterol 3 mg Sodium 719 mg

Ingredients 4 C. mixed salad greens 1/2 red onion, sliced 1 (14 oz.) can artichoke hearts in water, drained 1/2 C. vegetable oil 1/2 C. red wine vinegar 1 tsp seasoned salt

1 tsp ground black pepper 1 tsp garlic powder 3 tbsp grated Parmesan cheese

Directions 1. In a large bowl, mix together the mixed greens, artichoke hearts and onion. 2. In another bowl, add the garlic, vinegar, oil, seasoned salt and black pepper and beat till well combined. 3. Pour dressing over the salad and toss to coat well. 4. Serve with a sprinkling of the grated cheese.

Seattle Salad

27

HOW TO MAKE

a Caesar Salad

Prep Time: 20 mins Total Time: 1 hr 25 mins Servings per Recipe: 5 Calories 544 kcal Fat 44.2 g Carbohydrates 25.4g Protein 11.5 g Cholesterol 48 mg Sodium 992 mg

Ingredients 1 head romaine lettuce 3/4 C. extra virgin olive oil 3 tbsp red wine vinegar 1 tsp Worcestershire sauce 1/2 tsp salt 1/4 tbsp ground mustard 1 clove crushed garlic

1 egg 1 lemon, juiced freshly ground black pepper 1/4 C. grated Parmesan cheese 1 1/2 C. garlic croutons 1 (2 oz.) can anchovy filets

Directions 1. Clean the lettuce completely and with paper towels, absorb the moisture. 2. Refrigerate for at least 1 hour before using. 3. In a bowl, add the garlic, lemon juice, vinegar, oil, Worcestershire sauce, mustard and salt and beat till well combined. 4. In a pan, add 3 C. of the water and bring to a boil. 5. Drop in egg with shell for about 1 minute. 6. Remove the egg from water and keep aside to cool. 7. After cooling, crack the egg into dressing and beat till well combined. 8. In a small bowl, add thee desired amount of anchovies and mash them. 9. Add the mashed anchovies into the dressing and mix well. 10. In a large bowl, place torn lettuce leaves and dressing and gently, toss to coat. 11. Add the remaining ingredients and toss to coat well. 12. Serve immediately.

28

How to Make a Caesar Salad

Bonnie's

Favorite

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 166 kcal Fat 10.7 g Carbohydrates 13.6g Protein 6.6 g Cholesterol 19 mg Sodium 248 mg

Ingredients 1 (10 oz.) package mixed salad greens 1/2 C. slivered almonds 1/2 C. crumbled feta cheese 1 C. tart apple, cored and chopped 1/4 C. sliced red onion

1/4 C. golden raisins 1 C. raspberry vinaigrette salad dressing

Directions 1. In a large salad bowl, mix together the salad greens, red onion, apple, almonds, feta cheese and raisins. 2. Divide salad onto serving plates. 3. Drizzle with the dressing and serve.

Bonnie's Favorite

29

CITRUS

Almond Salad

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 6 Calories 239 kcal Fat 17.3 g Carbohydrates 11.7g Protein 8.8 g Cholesterol 30 mg Sodium 300 mg

Ingredients 1/2 C. blanched slivered almonds 1 (11 oz.) can mandarin oranges, juice reserved 2 tbsp vegetable oil

2 tbsp red wine vinegar 12 oz. mixed salad greens 1 C. Gorgonzola cheese

Directions 1. Heat a skillet on medium-high heat and toast the almonds slightly, stirring frequently. 2. Remove from he heat and keep aside. 3. In a small bowl, add 2 tbsp of the reserved mandarin orange juice, vinegar and oil beat well. 4. In a large salad bowl, mix together the toasted salad greens, mandarin oranges, Gorgonzola cheese and almonds. 5. Pour the dressing and toss to coat well. 6. Serve immediately.

32

Citrus Almond Salad

Friday's

Beef and Cranberry Lunch

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 2 Calories 620 kcal Fat 32.2 g Carbohydrates 34.2g Protein 52.5 g Cholesterol 121 mg Sodium 329 mg

Ingredients 6 C. fresh spinach, rinsed and dried 1/2 C. dried cranberries 1/2 C. walnut halves 1 tomato, sliced 1 lb. top round steak, thinly sliced

1 pinch salt 1 pinch ground black pepper

Directions 1. In a large serving platter, arrange the spinach, followed by the cranberries, walnuts and tomato slices. 2. Heat a non-stick skillet on medium heat and cook the steak till done completely. 3. Arrange steak slices over salad and sprinkle with the salt and black pepper. 4. Drizzle with your favorite dressing and serve.

Friday's Beef and Cranberry Lunch

33

PRINCE EDWARD

Inspired Salad

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 12 Calories 276 kcal Fat 21.1 g Carbohydrates 17.3g Protein 5.6 g Cholesterol 11 mg Sodium 173 mg

Ingredients 1/2 C. mayonnaise 1/3 C. pure maple syrup 1/4 C. white wine vinegar 1 tsp white sugar 3 heads butter lettuce - rinsed, and torn 1/2 C. dried cherries

1/2 C. vegetable oil salt and pepper to taste 2 Granny Smith apples, cored and cut into matchsticks 4 oz. goat cheese, crumbled 3 oz. chopped candied pecans

Directions 1. In a blender, add the sugar, mayonnaise, maple syrup, vinegar, salt and pepper and pulse on low speed till well combined. 2. while motor is running, slowly add the vegetable oil and pulse till well combined. 3. In a large bowl, mix together the lettuce, apples, cherries, candied pecans and goat cheese. 4. Add the enough dressing and toss to coat. 5. Serve immediately alongside the remaining dressing.

34

Prince Edward Inspired Salad

October

Avocado Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 251 kcal Fat 17.3 g Carbohydrates 26g Protein 3g Cholesterol 0 mg Sodium 241 mg

Ingredients 1 C. baby spinach leaves 1 tbsp dried cranberries 1 tbsp chopped salted pecans 1/2 apple, cored and diced 1 tbsp diced red onion

2 tbsp grated carrot 1/4 avocado, peeled and diced 1 tbsp balsamic vinaigrette salad dressing

Directions 1. In a large bowl, add all the ingredients and toss to coat well. 2. Serve immediately.

October Avocado Salad

35

SPINACH SALAD

with Beef and Blue Cheese

Prep Time: 25 mins Total Time: 50 mins Servings per Recipe: 6 Calories 486 kcal Fat 31.1 g Carbohydrates 12.7g Protein 36.2 g Cholesterol 112 mg Sodium 601 mg

Ingredients 1 (2 lb.) flat iron steak salt and ground black pepper to taste 2 tbsp olive oil 1 large red onion, thinly sliced 1/2 C. Italian salad dressing 3 large red bell peppers, cut into 1/2 inch strips

2 portobello mushrooms, sliced 1/2 C. red wine 4 C. baby spinach leaves 1/2 C. crumbled blue cheese

Directions 1. 2. 3. 4. 5.

Set your outdoor grill for medium-high heat and lightly, grease the grill grate. Season the flat iron steak with the salt and pepper evenly. Cook the steak on grill for about 5 minutes per side. remove the steak from the grill and cut the flat iron steak into thin slices across the grain. In a large skillet, heat the oil on medium-high heat and sauté the onion for about 4 minutes. 6. Stir in the Italian salad dressing and bring to a boil. 7. Add the mushrooms and red peppers and stir to combine. 8. Reduce the heat to medium and cook for about 5 minutes. 9. With a slotted spoon, transfer the vegetables onto a plate and keep aside. 10. Increase the heat to medium-high and add stir in the red wine. 11. Simmer for about 5 minutes. 12. Meanwhile, divide the spinach leaves onto serving plates evenly and top with the warm, cooked vegetable, followed by steak slices and red wine sauce. 13. Serve with a sprinkling of the blue cheese.

36

Spinach Salad with Beef and Blue Cheese

Bay Area

Mixed Greens

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 254 kcal Fat 15.6 g Carbohydrates 13.4g Protein 16.5 g Cholesterol 44 mg Sodium 401 mg

Ingredients 1 (10 oz.) bag mixed salad greens 1/4 C. raspberry vinaigrette 1/4 C. walnut pieces 2 tbsp dried tart cherries

4 oz. goat cheese, sliced 1/4 lb. cooked chicken breast strips

Directions 1. In a large bowl, add the salad greens, walnut pieces, dried cherries and raspberry vinaigrette and toss to coat well. 2. Divide the salad onto serving plates and serve with a topping of the goat cheese and chicken strips. 

Bay Area Mixed Greens

37

SPINACH

Salad in June

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 8 Calories 317 kcal Fat 19.7 g Carbohydrates 12.5g Protein 23.5 g Cholesterol 46 mg Sodium 313 mg

Ingredients 2 large boneless, skinless chicken breasts, cubed 2 tbsp olive oil 2 tbsp balsamic vinaigrette salad dressing 1 bunch fresh spinach, rinsed and dried 1 pint strawberries, sliced

4 oz. crumbled goat cheese 1 (5 oz.) package candied pecans 2 tbsp olive oil 2 tbsp balsamic vinaigrette salad dressing

Directions 1. In a large skillet, heat 2 tbsp of the live oil and 2 tbsp of the balsamic vinaigrette on medium heat and cook the chicken for about 10 minutes. 2. Transfer the chicken into a bowl and keep aside to cool. 3. Ina large salad bowl, place the spinach and top with the strawberries, followed by goat cheese and candied pecans. 4. Drizzle with 2 tbsp of the olive oil and 2 tbsp of the balsamic vinaigrette. 5. Serve with a topping of the chicken. 6. Serve slightly warm.

38

Spinach Salad in June

Easy

Caprese

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 321 kcal Fat 24 g Carbohydrates 5.8g Protein 20.2 g Cholesterol 49 mg Sodium 76 mg

Ingredients 2 tomatoes, diced 1 (4 oz.) ball fresh mozzarella, cut into 1-inch cubes 1/4 C. coarsely chopped fresh basil 1 clove garlic, minced 1 tbsp olive oil 1 lb. flank steak

1 clove garlic, minced 1 tbsp olive oil salt and ground black pepper to taste 1 (6.5 oz.) bag butter lettuce mix 2 tbsp balsamic vinegar olive oil, to taste

Directions 1. In a bowl, add the tomatoes, basil, 1 clove garlic, mozzarella and 1 tbsp of the olive oil and toss to coat. 2. Refrigerate, covered before serving. 3. Set your outdoor grill for medium-high heat and lightly, grease the grill grate. 4. In a large resealable bag, place the steak, 1 clove garlic, 1 tbsp of the olive oil, salt and black pepper. 5. Seal the bag and shake to coat. 6. Cook the steak on the grill for about 5 minutes per side. 7. remove from grill and place the steak onto cutting board for about 5 minutes. 8. Cut the steak into thin slices across the grain. 9. Divide lettuce onto 4 serving plates and drizzle with balsamic vinegar and olive oil. 10. Top with the steak slices and tomato mixture.

Easy Caprese

39

5-INGREDIENT

Italian Blend with Pears

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 154 kcal Fat 12.5 g Carbohydrates 8.7g Protein 4.1 g Cholesterol 6 mg Sodium 287 mg

Ingredients 1 (10 oz.) bag Italian-blend salad greens 1 pear - peeled, cored and diced 1/2 C. pecan halves

1/2 C. finely shredded mozzarella cheese 1/3 C. Italian-style salad dressing

Directions 1. In a bowl, add all the ingredients and toss to coat well. 2. Serve immediately.

42

5-Ingredient Italian Blend with Pears

Virginia Style

Mixed Greens

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 8 Calories 436 kcal Fat 18.8 g Carbohydrates 52.4g Protein 16.4 g Cholesterol 25 mg Sodium 1036 mg

Ingredients 1 loaf Italian bread, cubed 3 tbsp extra virgin olive oil 1/2 tsp seasoned salt 1/2 tsp freshly ground black pepper 1 tsp garlic powder 1/2 C. pine nuts 1 C. sun-dried tomatoes

2 (16 oz.) packages mixed salad greens 4 green onions, cut into 1/2-inch pieces 8 oz. feta cheese, crumbled

Directions 1. Set the broiler of your oven and lightly, grease a 13x9-inch baking dish. 2. In a bowl, add 3 C. of the Italian bread cubes, olive oil, garlic powder, seasoned salt and black pepper and toss to coat. 3. Spread the bread cubes onto prepared baking dish in a single layer. 4. Cook under the broil till toasted, flipping occasionally. 5. Remove from the oven and keep the croutons aside to cool. 6. Place the pine nuts onto a baking sheet. 7. Arrange the baking sheet on the bottom rack of the oven. 8. Cook the pine nuts under the broiler for about a few minutes. 9. Remove from the oven and keep aside to cool. 10. In the bowl of a hot water, soak the sun-dried tomatoes for about 5-10 minutes. 11. Drain the sun-dried tomatoes and slice them. 12. In a large salad bowl, mix together the mixed greens wand green onions and top with the croutons, sun-dried tomatoes, pine nuts and feta.

Virginia Style Mixed Greens

43

SHRIMP

and Avocado Picnic Salad

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 3 Calories 460 kcal Fat 25.6 g Carbohydrates 29.4g Protein 36.7 g Cholesterol 250 mg Sodium 566 mg

Ingredients 1 lb. medium shrimp - peeled and deveined 2 tbsp butter 2 lemons, juiced 2 heads butter lettuce 2 tomatoes, chopped 1 avocado - peeled, pitted and diced

2 stalks celery, chopped 1 cucumber, cleaned and chopped 1/2 C. shredded carrots 1/3 C. vinaigrette salad dressing

Directions 1. In a large sauté pan, melt the butter on medium heat and cook the shrimp and lemon juice, cook till the shrimp just turn pink. 2. Remove from the heat and drain well. 3. Tear the lettuce into bite-size pieces and place into a large bowl with the cooked shrimp, cucumber, carrots, tomatoes, avocado and celery and toss to coat. 4. Top with your favorite vinaigrette and serve.

44

Shrimp and Avocado Picnic Salad

Spinach

and Mushroom Lunchbox

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 304 kcal Fat 23.8 g Carbohydrates 14.9g Protein 11.7 g Cholesterol 186 mg Sodium 306 mg

Ingredients 1 bunch fresh spinach - torn, washed and dried 10 fresh mushrooms, sliced 1 onion, thinly sliced 4 eggs 4 tomatoes, chopped sea salt to taste

1/3 C. olive oil 1/8 C. rice wine vinegar

Directions 1. 2. 3. 4. 5. 6.

In a pan, add water and eggs and bring to a boil. Cover the pan and remove from the heat. Keep aside, covered for about 10-12 minutes. Drain the eggs and keep aside to cool. Peel the eggs and then, chop them. In a large bowl, mix together the spinach, mushrooms, tomatoes, onion and eggs and sprinkle with the salt. 7. In a small bowl, add the oil and vinegar and beat well. 8. Pour oil mixture over the salad and toss to coat well.

Spinach and Mushroom Lunchbox

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OSCAR'S

Secret Salad

Prep Time: 20 mins Total Time: 1 d 30 mins Servings per Recipe: 12 Calories 249 kcal Fat 19.9 g Carbohydrates 11.3g Protein 7.5 g Cholesterol 50 mg Sodium 386 mg

Ingredients 3/4 lb. sliced turkey bacon 1 large head iceberg lettuce, shredded 1/4 C. sliced onion 1/4 C. thinly sliced celery 1 (8 oz.) can water chestnuts, drained and sliced 1 (10 oz.) package frozen peas

1 C. mayonnaise 1 tbsp white sugar 2 tbsp grated Romano cheese 4 tomatoes, cut into wedges 2 hard-cooked eggs, sliced 1 tbsp chopped fresh parsley for garnish

Directions 1. In a large bowl, place the lettuce, followed by the onion, celery, water chestnuts and frozen peas. 2. Spread mayonnaise over the salad evenly and sprinkle with the sugar and grated cheese. 3. Refrigerate, covered overnight. 4. Heat a large skillet on medium-high heat and cook the bacon till browned completely. 5. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. 6. Serve the salad with a topping of the bacon, tomato wedges, egg and parsley.

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Oscar's Secret Salad

Milanese

Greek Style Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 248 kcal Fat 21.3 g Carbohydrates 9.2g Protein 7.6 g Cholesterol 12 mg Sodium 1448 mg

Ingredients 1 (10 oz.) package mixed salad greens 1 ripe avocado - peeled, pitted and chopped 1 ripe tomato, chopped 1 (6 oz.) can black olives, drained 6 Greek pepperoncini peppers 1/4 C. olive oil

2 tsp white vinegar 2 tsp garlic salt 1 tsp dried oregano 1 tsp dried basil 3 oz. grated Parmesan cheese

Directions 1. In a large bowl, mix together the mixed greens, olives, avocado, tomato and pepperoncini peppers. 2. In a small bowl, add the vinegar, oil, basil, oregano and garlic salt and beat till well combined. 3. Pour the dressing over the salad and toss to coat well. 4. Serve with a sprinkling of the Parmesan.

Milanese Greek Style Salad

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PRIYA'S

Cauliflower Salad

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 12 Calories 814 kcal Fat 78.1 g Carbohydrates 12.9g Protein 18.1 g Cholesterol 82 mg Sodium 1014 mg

Ingredients 1 lb. turkey bacon 1 head iceberg lettuce - rinsed, dried, and chopped 1 onion, chopped 1 head cauliflower, chopped

16 oz. shredded sharp Cheddar cheese 1 (32 oz.) jar mayonnaise 1 (16 oz.) package frozen green peas

Directions 1. Heat a large skillet on medium-high heat and cook the bacon till browned completely. 2. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. 3. In a large bowl, place half of all these ingredients in a layer of lettuce, followed by onion, cauliflower, cheese, bacon and peas. 4. Repeat the layers. 5. Place the mayonnaise on top and serve with a garnishing of a little crumbled bacon. 

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Priya's Cauliflower Salad

Fresh

Dijon Garden Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 326 kcal Fat 30 g Carbohydrates 10.5g Protein 6.5 g Cholesterol 13 mg Sodium 562 mg

Ingredients 4 tbsp olive oil 2 tbsp white wine vinegar 1 tbsp Dijon mustard 1/2 tsp salt 1/2 tsp ground black pepper 1 pinch white sugar 1 tsp chopped fresh parsley

1 tsp fresh lemon juice 2 cloves garlic, chopped 1 avocados - peeled, pitted, and cubed 4 C. mixed salad greens 1/2 C. sliced almonds 2 oz. feta cheese, crumbled

Directions 1. In a large bowl, add the garlic, parsley, lemon juice, olive oil, white wine vinegar, mustard, sugar, salt and black pepper and beat till well combined. 2. Add the avocado and gently, stir to coat. 3. Add the salad greens and toss to coat well. 4. Serve immediately with a sprinkling of the almonds and feta cheese.

Fresh Dijon Garden Salad

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PRIYA'S

Cauliflower Salad

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 12 Calories 814 kcal Fat 78.1 g Carbohydrates 12.9g Protein 18.1 g Cholesterol 82 mg Sodium 1014 mg

Ingredients 1 lb. turkey bacon 1 head iceberg lettuce - rinsed, dried, and chopped 1 onion, chopped 1 head cauliflower, chopped

16 oz. shredded sharp Cheddar cheese 1 (32 oz.) jar mayonnaise 1 (16 oz.) package frozen green peas

Directions 1. Heat a large skillet on medium-high heat and cook the bacon till browned completely. 2. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. 3. In a large bowl, place half of all these ingredients in a layer of lettuce, followed by onion, cauliflower, cheese, bacon and peas. 4. Repeat the layers. 5. Place the mayonnaise on top and serve with a garnishing of a little crumbled bacon. 

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Priya's Cauliflower Salad

Anne's

Green Salad

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 8 Calories 218 kcal Fat 19.2 g Carbohydrates 6.2g Protein 6.5 g Cholesterol 11 mg Sodium 405 mg

Ingredients 1 C. sliced almonds 3 tbsp red wine vinegar 1/3 C. olive oil 1/4 C. fresh cranberries 1 tbsp Dijon mustard 1/2 tsp minced garlic 1/2 tsp salt

1/2 tsp ground black pepper 2 tbsp water 1/2 red onion, thinly sliced 4 oz. crumbled blue cheese 1 lb. mixed salad greens

Directions 1. 2. 3. 4.

Set your oven to 375 degrees F before doing anything else. Place the almonds onto a baking sheet in a single layer. Cook in the oven for about 5 minutes. In a food processor, add the garlic, cranberries, oil, vinegar, mustard, salt, black pepper, and water and pulse till smooth. 5. In a large bowl, add the greens, onion, almonds, blue cheese, and vinegar mixture and toss to coat well. 6. Serve immediately

Anne's Green Salad

53

SOUTHERN

Honey and Dijon Collard Green Salad

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 4 Calories 421 kcal Fat 27.8 g Carbohydrates 43.8g Protein 7.5 g Cholesterol 0 mg Sodium 394 mg

Ingredients Salad: 4 collard leaves, trimmed and finely chopped 1/3 bunch kale, trimmed and chopped 1 head romaine lettuce, chopped 1/4 small head red cabbage, chopped 1 Bosc pear, cubed 1/2 Bermuda onion, finely diced 1/2 orange bell pepper, diced 1/2 Florida avocado - peeled, pitted, and diced 1/2 carrot, grated 5 cherry tomatoes, halved 7 walnut halves, crushed 2 tbsp raisins

Dressing: 6 tbsp olive oil 3 tbsp balsamic vinegar 1 tbsp wildflower honey 1 tbsp oregano, crushed 1 1/2 tsp chili powder 1 tsp Dijon mustard 1 clove garlic, minced 1/2 tsp salt 1/4 tsp crushed black peppercorns

Directions 1. 2. 3. 4. 5.

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In a large bowl, mix together all salad ingredients. In a jar, add all dressing ingredients. Seal the jar and shake well to combine. Pour the dressing over salad and toss to coat well. Serve immediately. 

Southern Honey and Dijon Collard Green Salad

Alternative

Fruit Salad

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 6 Calories 628 kcal Fat 47.5 g Carbohydrates 52.4g Protein 5.4 g Cholesterol 0 mg Sodium 416 mg

Ingredients 1 tsp white sugar 1 tbsp water 1/2 C. blanched slivered almonds 1 head leaf lettuce - rinsed, dried and torn into bite-size pieces 1 head romaine lettuce - rinsed, dried, and torn into bite-size pieces 2 bananas, peeled and sliced 1 avocado - pitted, peeled, and cubed

2 (11 oz.) cans mandarin oranges, drained 1 red onion, thinly sliced 1 C. vegetable oil 1/2 C. honey 1 tsp salt 1/3 C. distilled white vinegar 1 tsp dry mustard 1/2 tsp poppy seeds

Directions 1. 2. 3. 4. 5.

In a skillet, mix together the water and sugar on medium heat. Stir in the slivered almonds and cook till the almonds are brown, stirring continuously. Remove from the heat. In a large bowl, mix together the almonds, lettuce, onion, avocado and orange segments. In a small bowl, add the honey, oil, vinegar, mustard and poppy seeds and beat till well combined. 6. Pour the dressing over the salad and toss to coat well.

Alternative Fruit Salad

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SOUTHWEST

East Asian Potato Salad

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 370 kcal Fat 23.8 g Carbohydrates 36.7g Protein 4.6 g Cholesterol 7 mg Sodium 280 mg

Ingredients 2 1/2 lb. Yukon Gold potatoes, peeled and halved 4 cloves garlic, peeled and sliced 1/2 C. mayonnaise 1/3 C. white wine vinegar 1/4 C. olive oil 1 tsp sambal oelek (Thai chile paste)

salt and freshly ground black pepper to taste 1/2 C. chopped cornichons 1 C. washed and cut mustard greens

Directions 1. 2. 3. 4. 5.

In a large pan of the salted water, cook the potatoes and garlic for about 15-20 minutes. Drain well and discard the garlic. Keep the potatoes aside to cool. after cooling, chop the potatoes roughly. In a bowl, add the mayonnaise, olive oil, vinegar, sambal oelek, salt and black pepper and beat till well combined. 6. In a large bowl, add the potatoes, cornichons, mustard greens and dressing and toss to coat well. 7. Refrigerate, covered for about 1 hour.

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Southwest East Asian Potato Salad

Mandarin

Red Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 204 kcal Fat 14.2 g Carbohydrates 18.4g Protein 3g Cholesterol 0 mg Sodium 315 mg

Ingredients 3 tbsp canola oil 1/4 C. red wine vinegar 2 tbsp white sugar 1 tbsp lemon juice 1/2 tsp salt

1/2 tsp dry mustard 1 head red leaf lettuce, torn 1 (11 oz.) can mandarin oranges, drained 1/4 C. slivered almonds, toasted

Directions 1. 2. 3. 4. 5.

In a jar, add the vinegar, canola oil, lemon juice, sugar, dry mustard and salt. Seal the jar and shake to combine. In a large bowl, mix together the almonds, lettuce and oranges. Pour the dressing and toss to coat well. Serve immediately.

Mandarin Red Salad

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RUSTIC

Mixed Greens with Orange Dressing

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 6 Calories 368 kcal Fat 30.1 g Carbohydrates 22.9g Protein 5.2 g Cholesterol 8 mg Sodium 128 mg

Ingredients 3/4 C. walnut halves 10 oz. mixed salad greens with arugula 2 large navel oranges, peeled and sectioned 1/2 C. sliced red onion 1/4 C. olive oil 1/4 C. vegetable oil 2/3 C. orange juice

1/4 C. white sugar 2 tbsp balsamic vinegar 2 tsp Dijon mustard 1/4 tsp dried oregano 1/4 tsp ground black pepper 1/4 C. crumbled Gorgonzola cheese

Directions 1. Heat a skillet on medium heat and toast the walnuts for about 5 minutes, stirring continuously. 2. In a large bowl, mix together the toasted walnuts, salad greens, red onion and oranges. 3. In a large jar, add the sugar, orange juice, vinegar, vegetable oil, olive oil, mustard, oregano and black pepper. 4. Seal the jar and shake to combine. 5. Divide the salad onto serving plates evenly and top with the Gorgonzola cheese. 6. Drizzle with the dressing mixture and serve.

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Rustic Mixed Greens with Orange Dressing

November's

Kale and Spinach Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 2 Calories 114 kcal Fat 3g Carbohydrates 17.2g Protein 7.3 g Cholesterol 8 mg Sodium 350 mg

Ingredients 1 1/2 C. baby kale 1 1/2 C. baby spinach 3 tbsp sweetened dried cranberries

3 tbsp crumbled low-fat feta cheese 1 tbsp aged balsamic vinegar

Directions 1. In a bowl, mix together all ingredients except vinegar. 2. Drizzle with vinegar and serve.

November's Kale and Spinach Salad

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A SKINNY

Dinner

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 3 Calories 495 kcal Fat 36.8 g Carbohydrates 7.3g Protein 34.7 g Cholesterol 144 mg Sodium 579 mg

Ingredients 3/4 lb. boneless, skinless chicken breast halves Olive oil Salt and ground black pepper, to taste 1 (7.75 oz.) package DOLE(R) Extra Veggie(TM) with Grape Tomatoes 2 slices turkey bacon, cooked, drained and crumbled

1 avocado, peeled and cubed 1 hard-cooked egg, peeled and chopped 1/4 C. crumbled blue cheese Bottled blue cheese dressing, to taste

Directions 1. 2. 3. 4. 5. 6.

Set your grill for medium-high heat and lightly, grease the grill grate. Coat the chicken breast halves with the oil and season with the salt and black pepper. Cook the chicken breast halves on grill for about 8-12 minutes, flipping once. remove from grill and place the chicken breast halves onto a cutting board to cool slightly. Then, cut chicken into thin strips. In a large bowl, mix together the chicken strips, bacon, egg, salad blend, tomatoes from pouch, avocado and blue cheese. 7. Add the blue cheese dressing and toss to coat well. 8. Serve immediately.

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A Skinny Dinner

Alfalfa

and Lentil Lunchbox

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 1 Calories 980.3 Fat 87.9g Cholesterol 0.0mg Sodium 71.3mg Carbohydrates 50.2g 16 Protein 10.1g

Ingredients 2 C. mixed baby greens 1 C. baby spinach leaves 1/2 C. chopped fresh parsley 1/4-1/2 C. chopped fresh cilantro 1/2 C. alfalfa sprout 1/4 C. lentil sprouts 1/4 C. chopped cucumber 1/4 C. halved cherry tomatoes 1/4 C. chopped red bell pepper 1/2 C. snow peas, sliced thinly

2 garlic cloves, minced 1 -2 scallion, chopped 1/4-1/2 C. thinly sliced of fresh mint DRESSING 1 lemon, juice of 1/3 C. olive oil 1 tbsp honey 1/2 avocado, mashed salt (optional)

Directions 1. In a large bowl, mix together the lettuces, bell peppers, snow peas, sprouts, cucumber, tomatoes, scallions, garlic, parsley, cilantro and mint. 2. In a small bowl, add the avocado and mash well. 3. Add the honey, lemon juice, oil and salt and beat till well combined. 4. Pour dressing over the salad and serve.

Alfalfa and Lentil Lunchbox

63

CITRUS

and Brie Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 273.2 Fat 25.3g Cholesterol 42.5mg Sodium 283.0mg Carbohydrates 3.0g Protein 9.6g

Ingredients 6 C. lettuce, cleaned and torn 6 oz. Brie cheese 1/4 C. lemon juice, fresh squeezed

1/4 C. extra virgin olive oil 1 lemon, zest of

Directions 1. 2. 3. 4.

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Remove the rind of cheese and then, cut into cubes. Divide greens onto 4 salad plates evenly and top with cheese cubes. In a bowl, add the oil, salt, black pepper, lemon rind and juice and beat till well combined. Drizzle dressing over the salad and serve.

Citrus and Brie Salad

Mixed Greens

Prep Time: 5 mins

with Dijon Vinaigrette

Total Time: 5 mins Servings per Recipe: 4 Calories 103.1 Fat 10.2g Cholesterol 0.0mg Sodium 34.7mg Carbohydrates 2.5g Protein 0.8g

Ingredients Dressing 1 garlic clove, sliced in 1/2 1 tsp Dijon mustard 1 tbsp balsamic vinegar 1 dash soy sauce salt & freshly ground black pepper

3 tbsp olive oil SALAD 3 C. salad greens

Directions 1. Rub a garlic clove in the inside of a large wooden bowl. 2. Discard the garlic clove. 3. In the wooden bowl, add the mustard, balsamic vinegar and soy sauce and beat vigorously for about 10 seconds. 4. Stir in the salt and black pepper. 5. Slowly, add the olive oil, beating continuously till well combined. 6. In the bowl, add the salad greens and toss to coat. 7. Serve immediately.

Mixed Greens with Dijon Vinaigrette

65

ST. PATTY'S DAY

Mixed Green

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 146.5 Fat 6.4g Cholesterol 19.2mg Sodium 134.3mg Carbohydrates 17.8g Protein 6.4g

Ingredients 6 C. mixed greens 1 medium granny smith apple, unpeeled, diced small 12 -16 asparagus spears (ends trimmed) 2 tbsp of fresh mint, minced 2 oz. Irish cheddar cheese, cubed small 1 small parsnips, peeled and grated 1 -2 large green bell pepper 3 tbsp raisins

DRESSING 1/2 C. whole milk buttermilk cream, for thinning 2 -3 tbsp apple cider vinegar 2 tbsp sour cream salt, to taste black pepper, to taste

Directions 1. 2. 3. 4. 5. 6. 7.

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For the dressing: in a bowl, add all the ingredients and beat till well combined. Refrigerate for about 1 hour before serving. In a large bowl, mix together all the salad ingredients except bell pepper and raisins. Remove the seeds and membrane of bell pepper. With a shamrock-shaped cookie cutter, cut the shapes from the green bell pepper. Divide the salad onto 4 salad plates. Serve with a garnishing of the bell pepper slices and raisins.

St. Patty's Day Mixed Green

Backroad

Bush Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 6 Calories 241.2 Fat 19.1g Cholesterol 0.0mg Sodium 54.8mg Carbohydrates 15.9g Protein 6.6g

Ingredients 3 cos lettuce, hearts washed and finely shredded 100 g pine nuts, toasted 6 green shallots, thinly sliced 1/2 C. fresh dill sprig 3 tbsp extra virgin olive oil

3 tbsp red wine vinegar 1 pinch salt 1 pinch pepper

Directions 1. Heat a non-stick frying pan on medium heat and toast the pine nuts till the color starts to change. 2. Remove from heat and keep aside to cool. 3. Shred the lettuce finely. 4. In a bowl, mix together the cooled pine nuts, lettuce, shallots and dill. 5. In another small bowl, add the oil, vinegar, salt and black pepper and beat till well combined. 6. Drizzle the lettuce salad with dressing and serve immediately.

Backroad Bush Salad

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TOKYO

Seaweed Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 3 Calories 36.6 Fat 0.1g Cholesterol 0.0mg Sodium 1201.3mg Carbohydrates 7.4g Protein 2.5g

Ingredients 1 oz. dried wakame seaweed 4 tbsp rice vinegar 3 tbsp soy sauce 2 tsp sugar

1 cucumber 1/4 tsp salt

Directions 1. 2. 3. 4. 5.

In a bowl of warm water, soak the dried wakamé for about 20-25 minutes. Drain the wakamé and rinse under cold water. With paper towels, pat dry the wakamé completely. Remove any tough stems of the wakamé and then, chop roughly. In a small pan, add the sugar, soy sauce and vinegar and cook till sugar melts, stirring continuously. 6. Remove from heat and keep aside to cool slightly. 7. Transfer the dressing into a bowl and refrigerate to chill before serving. 8. Slice the cucumber in half lengthwise and then, cut into thin half-moons. 9. Sprinkle the cucumber with salt and keep aside for a few minutes. 10. Gently squeeze the cucumber slices. 11. In a bowl, mix together wakamé and cucumber. 12. Pour the dressing and toss to coat well. 13. This salad can be served chilled or at room temperature as well.

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Tokyo Seaweed Salad

Rustic Style

Brown Rice

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 10 Calories 190 kcal Fat 10.6 g Carbohydrates 20.1g Protein 4.5 g Cholesterol 10 mg Sodium 327 mg

Ingredients cooking spray 2 1/2 C. chicken broth 1 1/2 C. brown and wild rice mix 3 tbsps butter 1 C. slivered almonds 2 tbsps dried parsley

1 C. sweetened dried cranberries 1/4 tsp salt 1/4 tsp ground black pepper

Directions 1. 2. 3. 4.

Coat a casserole dish with nonstick spray and then set your oven to 375 degrees. Add your rice to the casserole dish then top with broth which was previously boiling. Place a wrapping of foil around the dish and cook everything in the oven for 60 mins. Stir fry your almonds in butter for 6 mins then add in some parsley and cook for 4 more mins. 5. Get a bowl, combine: pepper, baked rice, salt, almond mix, and berries together then plate the mix for serving. 6. Enjoy.

Rustic Style Brown Rice

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SAGE

and Black Bean Brown Rice

Prep Time: 15 mins Total Time: 1 hr 55 mins Servings per Recipe: 10 Calories 101 kcal Fat 1.2 g Carbohydrates 15.4g Protein 6.8 g Cholesterol 14 mg Sodium 759 mg

Ingredients 5 C. chicken broth 2 skinless, boneless chicken breast halves 1 C. diced celery 1 C. diced onion 1/4 C. diced carrots 1/4 C. corn 1/4 C. drained and rinsed black beans

1 tsp dried sage 1 tsp ground black pepper 1 tsp salt 1 bay leaf 3/4 C. brown rice

Directions 1. Get your broth boiling and cook the chicken in it for 22 mins. 2. Then place the chicken to the side before shredding it. 3. Add the following to the boiling broth: bay leaves, chicken, salt, rice, celery, pepper, onions, sage, carrots, black beans, and corn. 4. Let the contents continue to cook for 60 more mins. Then serve after letting it sit for 12 to 15 mins. 5. Enjoy.

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Sage and Black Bean Brown Rice

Easy

Moroccan Style Brown Rice

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 681 kcal Fat 23.1 g Carbohydrates 82.2g Protein 36.6 g Cholesterol 97 mg Sodium 1425 mg

Ingredients 1/2 C. soy sauce 1/2 C. fresh lemon juice 1/2 C. sherry 1/2 C. honey 1/2 tsp ground thyme 2 tsps curry powder 1/2 tsp dried oregano 1/2 tsp ground ginger 1/2 tsp ground black pepper

1 clove garlic, pressed 3 lbs cut up chicken pieces 1 1/2 C. uncooked brown rice 3 C. water 2 tbsps olive oil 8 pitted prunes 8 dried apricot halves

Directions 1. Place your chicken in a bowl with the following: garlic, soy sauce, black pepper, lemon juice, ginger, sherry, oregano, honey, curry, and thyme. 2. Place a covering of plastic wrap around the bowl and marinate it in the fridge for 60 mins to overnight (longer is better). 3. Get your water and rice boiling, then place a lid on the pot, let the contents cook for 47 mins with a low level of heat. 4. Stir fry your chicken in olive oil until fully browned then add in apricots and prunes. 5. Cook for 1 more min before pouring in the marinade. 6. Let the contents lightly boil with a low to medium level of heat until the chicken is fully done for about 17 mins. 7. Enjoy the rice with a topping of chicken. 8. NOTE: Check the internal temp. of the chicken to ensure that it is at least 160 degrees Fahrenheit.

Easy Moroccan Style Brown Rice

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PEPPERS

and Honey Brown Rice

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 8 Calories 203 kcal Fat 6.9 g Carbohydrates 30.5g Protein 5.5 g Cholesterol 14 mg Sodium 143 mg

Ingredients 1 2/3 C. uncooked brown rice 2 1/2 C. water 1 C. low fat sour cream 1 tbsp red wine vinegar 1 tbsp fresh lime juice 2 tsps honey 1/2 tsp ground cumin 1/4 tsp chili powder 1/4 tsp salt

1/8 tsp black pepper 2 slices turkey bacon 1 C. diced red bell pepper 1 C. chopped green onions 1/2 C. frozen green peas, thawed 1/4 C. toasted almond slices 2 tbsps chopped cilantro

Directions 1. Boil your water and rice and the place a lid on the pot, set the heat to low and let the contents cook for 47 mins then let it cool, and stir it. 2. Pour the rice in a bowl, and add to the bowl: pepper, sour cream, salt, vinegar, chili powder, lime juice, cumin, and honey. 3. Place the mix in the fridge after stirring and then fry your bacon and break it into pieces. 4. Get a bigger bowl, and combine: cilantro, rice, almonds, dressing, peas, bacon, onions, and bell peppers. 5. Place everything back in the fridge for 60 mins. 6. Enjoy.

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Peppers and Honey Brown Rice

Backroad Style Brown Rice

Prep Time: 20 mins Total Time: 1 hr 50 mins Servings per Recipe: 15 Calories 170 kcal Fat 9.1 g Carbohydrates 18.7g Protein 4.5 g Cholesterol 17 mg Sodium 283 mg

Ingredients cooking spray 1/2 C. butter 1 C. uncooked wild rice 3/4 C. uncooked brown rice 6 green onions, chopped 1 (8 oz.) package sliced mushrooms

1 (2.25 oz.) package slivered almonds 1 (10.5 oz.) can condensed French onion soup 1 (10.5 oz.) can beef consommé

Directions 1. Coat a casserole dish with nonstick spray and then set your oven to 350 degrees before doing anything else. 2. Toast your brown & wild rice in butter for 7 mins then add in the onions and cook for 4 more mins before adding the almonds, consommé, soup, and mushrooms. 3. Pour everything into your casserole dish and place a covering of foil around it. Cook the contents it in the oven for 75 mins. 4. Then stir everything. 5. Enjoy.

Backroad Style Brown Rice

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EASY

Mexican Style Brown Rice II

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 8 Calories 397 kcal Fat 22.6 g Carbohydrates 42.4g Protein 9.1 g Cholesterol 0 mg Sodium 532 mg

Ingredients 2 C. cooked quinoa 1 (15 oz.) can pinto beans, rinsed and drained 1 (15 oz.) can kidney beans, rinsed and drained 1 (14 oz.) can corn 1 red onion, chopped 1 C. cooked brown rice 1 red bell pepper, chopped 1/4 C. chopped fresh cilantro

Dressing: 3/4 C. olive oil 1/3 C. red wine vinegar 1 tbsp chili powder, or to taste 2 cloves garlic, mashed 1/2 tsp salt 1/2 tsp ground black pepper 1/4 tsp cayenne pepper, or to taste

Directions 1. Get a bowl, combine: cilantro, quinoa, bell peppers, beans, rice, corn, and onions. 2. Get a 2nd bowl, combine: black and cayenne pepper, olive oil, garlic, vinegar, and chili powder. 3. Combine both bowls, then stir the mixture. 4. Place a covering over the bowl and leave it in the fridge for at least 60 mins before serving. 5. Enjoy.

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Easy Mexican Style Brown Rice II

Cilantro

and Tea Brown Rice

Prep Time: 5 mins Total Time: 1 hr Servings per Recipe: 6 Calories 150 kcal Fat 2.9 g Carbohydrates 27.9g Protein 2.8 g Cholesterol 5 mg Sodium 20 mg

Ingredients 3 C. water 1 jasmine herbal tea bag 1 cube vegetable bouillon 1 1/2 C. uncooked brown rice

1 tbsp butter 2 tbsps chopped fresh cilantro

Directions 1. 2. 3. 4.

Boil your water with the tea bag as well. Then take out the tea bag after 2 mins of boiling. Add the bouillon and the rice. Get everything boiling again, before placing a lid on the pot, setting the heat to low, and cooking the mix for 47 mins. 5. Shut the heat and once the rice has cooled off a bit stir it and add in your butter. 6. When serving add a garnishing of cilantro. 7. Enjoy.

Cilantro and Tea Brown Rice

77

PARSLEY,

Kale, and Tofu Brown Rice

Prep Time: 20 mins Total Time: 1 hr 35 mins Servings per Recipe: 12 Calories 289 kcal Fat 11.3 g Carbohydrates 39g Protein 11.5 g Cholesterol 0 mg Sodium 770 mg

Ingredients 2 C. brown rice 4 C. water 1 (16 oz.) package extra firm tofu, diced 3/4 C. tamari almonds 1/4 C. sesame seeds 1 bunch kale, ribs removed, chopped 1/2 large head red cabbage, chopped 1 C. shredded carrot 1 C. chopped fresh flat-leaf parsley 1/2 C. chopped fresh dill

1/2 C. lemon juice 1/2 C. tamari soy sauce 2 tbsps extra-virgin olive oil 8 cloves garlic, chopped 1/4 C. stone-ground mustard salt and ground black pepper to taste

Directions 1. et your water and rice boiling then place a lid on the pot, set the heat to low and let the contents cook for 47 mins. 2. Add the rice to a bowl after a few mins and then put it in the fridge to get cold. 3. Meanwhile get a bowl, combine: mustard, lemon juice, olive oil, soy sauce, and garlic. 4. Take out your rice and add to the bowl: dill, tofu, parsley, almonds, carrots, sesame seeds, red cabbage, and kale. 5. Top the rice with the lemon dressing and stir everything. 6. Enjoy.

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Parsley, Kale, and Tofu Brown Rice

Easy

Hawaiian Style Brown Rice

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 352 kcal Fat 9.7 g Carbohydrates 46.8g Protein 21.5 g Cholesterol 102 mg Sodium 1033 mg

Ingredients 2 C. Minute(R) Brown Rice, uncooked 1 (20 oz.) can crushed pineapple, divided 1 (20 oz.) package ground turkey or chicken 3/4 C. green onions, thinly sliced, divided 1/2 C. teriyaki sauce, divided

1 egg, lightly beaten 1 tsp ground ginger 1/2 tsp ground nutmeg 2 tbsps orange marmalade

Directions 1. Cook the rice in line with its associated directions then set your oven to 350 degrees before doing anything else. 2. Separate half a C. of pineapple juice for later. 3. Get a bowl, combine: nutmeg, ground meat, ginger, rice, half of the teriyaki, half of the pineapple, and half of the onions. 4. Shape the mix into balls. 5. Then layer them in a casserole dish coated with nonstick spray and cook everything in the oven for 27 mins. 6. Meanwhile simmer the following remaining ingredients for 5 mins: orange marmalade, pineapple and juice, onions, and teriyaki. 7. When the meatballs are done top with the sauce. 8. Enjoy.

Easy Hawaiian Style Brown Rice

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ORIENTAL

Coleslaw

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 253 kcal Fat 12.5 g Carbohydrates 30.5g Protein 7.1 g Cholesterol 0 mg Sodium 543 mg

Ingredients 2 tbsp vegetable oil 3 tbsp white wine vinegar 2 tbsp white sugar 1 (3 oz.) package chicken flavored ramen noodles, crushed, seasoning packet reserved 1/2 tsp salt

1/2 tsp ground black pepper 2 tbsp sesame seeds 1/4 C. sliced almonds 1/2 medium head cabbage, shredded 5 green onions, chopped

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. For dressing in a medium bowl, add the oil, vinegar, sugar, ramen noodle spice mix, salt and pepper and beat till well combined. 3. In a medium baking sheet, place the sesame seeds and almonds in a single layer. 4. Cook in the oven for about 10 minutes. 5. In a large salad bowl, mix together the cabbage, green onions and crushed ramen noodles. 6. Add the dressing and toss to coat well. 7. Serve with a topping of the toasted sesame seeds and almonds.

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Oriental Coleslaw

Garden Party Coleslaw

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe:10 Calories 184 kcal Fat 12.6 g Carbohydrates 16.1g Protein 4g Cholesterol 0 mg Sodium 514 mg

Ingredients 6 tbsp rice wine vinegar 6 tbsp vegetable oil 5 tbsp creamy peanut butter 3 tbsp soy sauce 3 tbsp brown sugar 2 tbsp minced fresh ginger root 1 1/2 tbsp minced garlic 5 C. thinly sliced green cabbage

2 C. thinly sliced red cabbage 2 C. shredded Napa cabbage 2 red bell peppers, thinly sliced 2 carrots, julienned 6 green onions, chopped 1/2 C. chopped fresh cilantro

Directions 1. In a medium bowl, add the rice vinegar, oil, peanut butter, soy sauce, brown sugar, ginger and garlic and beat till well combined. 2. In a large bowl, mix together the green cabbage, red cabbage, Napa cabbage, red bell peppers, carrots, green onions and cilantro. 3. Add the peanut butter mixture and toss to coat just before serving.

Garden Party Coleslaw

83

SUNFLOWER

Coleslaw

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 7 Calories 413 kcal Fat 31.3 g Carbohydrates 31.8g Protein 4.6 g Cholesterol 0 mg Sodium 169 mg

Ingredients 1 C. olive oil 1/3 C. distilled white vinegar 1/2 C. white sugar 1 (3 oz.) package chicken flavored ramen noodles, crushed, seasoning packet reserved 1 large head fresh broccoli, diced

2 carrots, grated 2 bunches green onions, chopped 1 C. sunflower seeds

Directions 1. In a small bowl mix together the oil, vinegar, sugar and the seasoning packet from the ramen noodles and refrigerate for at least 1 hour before serving or overnight. 2. In a large bowl mix together the broccoli, carrots, green onions and sunflower seeds. 3. Crush the ramen noodles and stir in the salad mixture. 4. Place the dressing over salad and keep aside for about 10 minutes before serving.

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Sunflower Coleslaw

Famous

New England Coleslaw

Prep Time: 20 mins Total Time: 8 hrs 20 mins Servings per Recipe: 12 Calories 215 kcal Fat 15.2 g Carbohydrates 18.7g Protein 3.2 g Cholesterol 9 mg Sodium 462 mg

Ingredients 1 head cabbage, cored and coarsely chopped 1 carrot, grated 1 sweet onion, minced 3 green onions, minced 1 dill pickle, minced 1 C. mayonnaise 2 C. buttermilk

2 tbsp dill pickle juice 2 tbsp vinegar 2 tbsp prepared yellow mustard 1/2 C. white sugar 1 pinch cayenne pepper 1 tsp salt, divided 1 clove garlic

Directions 1. In a large bowl, mix together the cabbage, carrot, sweet onion, green onions and dill pickle. 2. In another bowl, add the mayonnaise, buttermilk, dill pickle juice, vinegar, mustard, sugar, cayenne pepper and 3/4 tsp of the salt. 3. In a small bowl, add the remaining salt and garlic and mash well. 4. Add the mashed garlic into the dressing and beat well. 5. Place the dressing over the slaw and toss to coat. 6. Refrigerate, covered for about 8 hours or overnight before serving.

Famous New England Coleslaw

85

COOKOUT

Coleslaw

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 10 Calories 214 kcal Fat 18.7 g Carbohydrates 11.4g Protein 0.8 g Cholesterol 12 mg Sodium 174 mg

Ingredients 1 (16 oz.) bag coleslaw mix 1 C. mayonnaise 1/4 C. white sugar 2 tbsp cider vinegar

1/2 tsp onion powder salt and ground black pepper to taste

Directions 1. In a large bowl, place the coleslaw mix. 2. In a small bowl, add the mayonnaise, sugar, vinegar, onion powder, salt and pepper in a small bowl. 3. Place the mayonnaise mixture over coleslaw mix and toss to coat. 4. Refrigerate for at least 30 minutes. 5. Serve with a slotted spoon.

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Cookout Coleslaw

Colorful

Coleslaw

Prep Time: 20 mins Total Time: 3 hrs 20 mins Servings per Recipe: 8 Calories 257 kcal Fat 15.8 g Carbohydrates 29.9g Protein 3.2 g Cholesterol 5 mg Sodium 140 mg

Ingredients 1/2 C. almonds 5 C. shredded cabbage 1 1/2 C. dried cranberries 3/4 C. celery, diced 3/4 C. chopped green onion 3/4 C. chopped red bell pepper Dressing: 1/2 C. mayonnaise (such as Hellman's(R))

1 1/2 tbsp honey mustard 1 1/2 tbsp honey 3 pinches dried basil salt and ground black pepper to taste

Directions 1. 2. 3. 4. 5.

Set your oven to 350 degrees F before doing anything else. Spread the almonds onto a baking sheet. Cook in the oven for about 10 minutes. Remove from the oven and keep aside to cool completely. In a large bowl, mix together the cabbage, cranberries, celery, green onion, red bell pepper and toasted almonds. 6. In a small bowl, add the mayonnaise, honey mustard, honey, basil, salt and pepper and beat till thick and creamy. 7. Place the dressing over the cabbage mixture and stir to coat. 8. With a plastic wrap, cover the bowl and refrigerate for about 3 hours.

Colorful Coleslaw

87

NOVEMBER’S

Coleslaw

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 10 Calories 102 kcal Fat 4.5 g Carbohydrates 16g Protein 0.9 g Cholesterol 2 mg Sodium < 37 mg

Ingredients 1 C. halved cranberries 1/4 C. white sugar 2 oranges, peeled and thinly sliced 1 red onion, thinly sliced 4 C. shredded cabbage

1 large apple - peeled, cored, and chopped 1/4 C. mayonnaise

Directions 1. 2. 3. 4.

88

In a small bowl, add the cranberries and sugar and toss to coat. Cover and refrigerate. In a large bowl, mix together the oranges, onion, cabbage, apple and mayonnaise. Add the cranberry mixture and toss to coat just before serving.

November’s Coleslaw

Restaurant Style Coleslaw

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 12 Calories 260 kcal Fat 19.5 g Carbohydrates 21.1g Protein 3.6 g Cholesterol 11 mg Sodium 186 mg

Ingredients 1 1/4 C. mayonnaise 1/4 C. sour cream 1/4 C. white sugar 2 tbsp white balsamic vinegar 1 tbsp orange juice

1/4 tsp ground black pepper 2 1/2 heads cabbage, shredded 2 carrots, shredded

Directions 1. In a bowl, add the mayonnaise, sour cream, sugar, white balsamic vinegar, orange juice and pepper and stir to combine well. 2. In a large bowl, mix together the cabbage and carrots. 3. Place the dressing over the cabbage mixture and toss to coat.

Restaurant Style Coleslaw

89

GRANNY SMITH

Coleslaw

Prep Time: 15 mins Total Time: 8 hrs 15 mins Servings per Recipe: 6 Calories 99 kcal Fat 3.8 g Carbohydrates 17.1g Protein 1.1 g Cholesterol 2 mg Sodium < 118 mg

Ingredients 4 C. shredded cabbage 1 C. shredded carrot 1 Granny Smith apple - peeled, cored and coarsely shredded 2 tbsp honey 1 tbsp brown sugar 2 tsp white vinegar

1 tbsp pineapple juice (optional) 2 tbsp mayonnaise 1 dash salt 1 tsp ground black pepper

Directions 1. In a bowl, mix together the shredded cabbage, carrot and sliced apple. 2. In another bowl, add the honey, brown sugar, vinegar, pineapple juice and mayonnaise and beat till the honey and sugar is dissolved completely. 3. Place the dressing over the salad and toss to coat. 4. Season with the salt and pepper and toss again. 5. Refrigerate, covered to chill before serving.

92

Granny Smith Coleslaw

Carolinas Style

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 322 kcal Fat 23.7 g Carbohydrates 13.4g Protein 15.4 g Cholesterol 107 mg Sodium 879 mg

Ingredients 1 tbsp red wine vinegar 1 tsp white sugar 1/3 C. mayonnaise 1 tbsp coarse-grain brown mustard 1 head cabbage, cored and shredded

2 hard-cooked eggs, peeled and chopped 6 slices crisply cooked turkey bacon, crumbled salt and pepper to taste

Directions 1. 2. 3. 4.

In a large bowl, mix together the vinegar, sugar, mayonnaise and mustard. Add the cabbage, eggs and bacon and toss lightly to coat with the dressing. Season with the salt and pepper. Refrigerate for about 1 hour before serving.

Carolinas Style

93

CANNELLINI

Platter

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 322 kcal Fat 11.8 g Carbohydrates 42.7g Protein 13.1 g Cholesterol 0 mg Sodium 543 mg

Ingredients 3 tbsp olive oil, divided 2 large heads escarole salt and pepper to taste 1/4 tsp crushed red pepper flakes 1 clove garlic, minced

2 16 oz. cans cannellini beans, undrained 3 sprigs fresh parsley, chopped

Directions 1. In a large skillet, heat 2 tbsp of the oil on medium heat and toss the escarole to coat with oil. 2. Add the salt, pepper and crushed red pepper flakes and cook for about 10 minutes, stirring occasionally. 3. In another skillet, heat the remaining 1 tbsp of the oil on medium heat and sauté the garlic. 4. Add the beans with the liquid and simmer for about 10 minutes. 5. Stir in the escarole and parsley and simmer for about 10 minutes more.

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Cannellini Platter

Zuppa

Italiana

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 14 Calories 303 kcal Fat 19.4 g Carbohydrates 15g Protein 16.4 g Cholesterol 40 mg Sodium 1688 mg

Ingredients 1 tbsp olive oil 2 lb. bulk Italian sausage, optional 2 32 oz. cartons chicken broth 2 15 oz. cans cannellini beans, rinsed and drained

1 head escarole, chopped 1 15 oz. can tomato sauce

Directions 1. In a large pan, heat the oil on medium heat and cook the sausage for about 5-10 minutes. 2. Add the chicken broth, beans, escarole and tomato sauce and simmer for about 15-20 minutes. 

Zuppa Italiana

95

SMOKY

Charred Escarole

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 6 Calories 171 kcal Fat 12.5 g Carbohydrates 11.8g Protein 5.3 g Cholesterol 5 mg Sodium 206 mg

Ingredients 3 heads escarole 3 tbsp extra-virgin olive oil 3 tbsp crumbled blue cheese

salt and ground black pepper to taste 3 tbsp ranch salad dressing

Directions 1. Set your outdoor grill for medium-high heat and lightly, grease the grill grate. 2. Wash and dry the heads of escarole and trim the root ends and any unruly, floppy leaves from the tops of the escarole heads, leaving the heads intact. 3. Split the heads in half lengthwise. 4. Coat the cut side of each half with about 1/2 tbsp of the oil and sprinkle with the salt and pepper. 5. Place the escarole head halve on grill, cut sides down and cook on the grill for about 3 minutes. 6. Serve the grilled escarole head with a sprinkling of the blue cheese and ranch dressing. 7. Serve warm.

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Smoky Charred Escarole

Friday’s Lunch

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 228 kcal Fat 11.4 g Carbohydrates 22g Protein 9.5 g Cholesterol 14 mg Sodium 927 mg

Ingredients 2 slices turkey bacon 1 tbsp olive oil 1 head escarole, coarsely chopped 2 cloves garlic, pressed 1 15 oz. can chicken broth

1 15.5 oz. can cannellini beans, rinsed and drained 1/8 tsp crushed red pepper flakes 2 tbsp grated Parmesan cheese

Directions 1. 2. 3. 4. 5. 6.

Heat a large skillet on medium-high heat and cook the bacon for about 7-8 minutes. With a slotted spoon, transfer the bacon into a bowl, reserving the drippings in the skillet. Heat the olive oil with the drippings and cook the escarole for about 3-4 minutes. Stir in the garlic and cook for about 1 minute. Add the chicken broth, beans and red pepper flakes and simmer for about 5-7 minutes. Divide the beans mixture into the bowls and serve with a topping of the crumbled bacon and Parmesan cheese.

Friday’s Lunch

97

OLD

World Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 271 kcal Fat 8g Carbohydrates 37.9g Protein 10.7 g Cholesterol < 1 mg Sodium < 1732 mg

Ingredients 3 tbsp olive oil 1 onion, diced 6 C. water 6 cubes chicken bouillon 3 15 oz. cans cannellini beans, drained and rinsed

1 16 oz. can diced tomatoes salt and pepper to taste 1 lb. torn escarole 6 cloves garlic, minced

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion for about 5 minutes. 2. Add the water, chicken bouillon, cannellini beans, diced tomatoes, salt and pepper and bring to a boil on high heat. 3. Reduce the heat to medium-low and simmer for about 30 minutes. 4. Stir in the torn escarole and simmer for about 30 minutes. 5. Add the garlic and cook for about 5-10 minutes.

98

Old World Soup

Simple

Mediterranean Escarole

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 3 Calories 224 kcal Fat 17.5 g Carbohydrates 16.4g Protein 4.8 g Cholesterol 0 mg Sodium 579 mg

Ingredients 3 tbsp olive oil 2 medium heads escarole - rinsed, dried and chopped 1/2 C. lemon juice 2 tbsp capers

1 pinch salt 10 kalamata olives ground black pepper to taste

Directions 1. In a wok, heat the oil on high heat and cook the escarole till just wilted. 2. Stir in the lemon juice, capers, salt and olives and cook for about 15 seconds. 3. Stir in the black pepper and serve immediately.

Simple Mediterranean Escarole

99

ESCAROLE

Lunch Box Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 191 kcal Fat 17.3 g Carbohydrates 4.2g Protein 6.1 g Cholesterol 15 mg Sodium 176 mg

Ingredients 2 tbsp olive oil 1 tbsp rice vinegar 1 tbsp sherry vinegar salt and ground black pepper to taste 1 small head escarole, cut into 1-inch ribbons

1 tsp mayonnaise 1 peach, sliced 4 oz. goat cheese, crumbled 1/2 C. toasted walnuts

Directions 1. In a bowl, add the olive oil, rice vinegar, sherry vinegar, mayonnaise, salt and black pepper and beat till smooth. 2. In a large bowl, mix together the escarole, peach slices, goat cheese and walnuts. 3. Add the vinaigrette and toss to coat well.

102

Escarole Lunch Box Salad

Rustic

Chicken Breast

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 677 kcal Fat 39.4 g Carbohydrates 27.6g Protein 53.4 g Cholesterol 1172 mg Sodium 1695 mg

Ingredients 1/2 pound turkey bacon 4 skinless, boneless chicken breast halves 20 oz. fresh green beans, washed and trimmed 1 10.75 oz. can condensed cream of Cheddar cheese soup

1 tbsp butter 1 pinch ground cayenne pepper 1/2 C. seasoned dry bread crumbs 2 C. shredded Cheddar cheese

Directions 1. Get your bacon frying until it is fully done then break it into pieces. 2. Add the butter to the same pan and begin to stir fry your chicken for 11 mins then flip the pieces and fry for 11 more mins until the chicken is completely done is slightly crispy. 3. Get your green beans boiling in a larger pot for 7 mins, then drain the liquid and get your oven's broiler hot. 4. Place your beans in a casserole dish then layer your chicken over the beans. Now pour in your soup and top everything with cheddar, bacon, and bread crumbs. 5. Cook the casserole under the broiler for 10 mins watching closely to avoid burning, turn / re-position the dish under the broiler if you notice it cooking unevenly. 6. Enjoy.

Simple Mediterranean Escarole Rustic Chicken Breast

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HOW TO

Pickle Green Beans

Prep Time: 1 hr Total Time: 1 hr 10 mins Servings per Recipe: 48 Calories 8 kcal Fat