Salad Essentials: A Vegetable Lover's Cookbook with Delicious Salad Recipes [2 ed.] 9798385713615

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Salad Essentials A Salad Lover's Cookbook with Delicious Salad Recipes

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Table of Contents American Potato Salad 9 Egg Salad 12 Chicken Salad 13 Corn Salad 14 Maque Choux 15 Ensalada de Papas Colombiana 18 Tuna Salad 19 Macaroni Salad 20 Mesa Macaroni Salad 21 Salt Belt Coleslaw 24 Tuesday’s Coleslaw Festival 25 Snow Belt Coleslaw 26 Backroad Coleslaw 27 Bethany Beach Coleslaw 30 Zesty Coleslaw 31

Milanese Coleslaw 32 Bonnie’s Coleslaw 33 Traditional Mexican Ceviche with Olives and Snapper 36 Martinique Ceviche 37 Sanibel Island Ceviche 38 Ceviche Guatemala Style 39 6-Ingredient Tuna Ceviche 40 Barcelona Inspired Ceviche 41 Panamanian Style Ceviche 42 Pistachio Cocktail Salad 43 Rainbow Salad 46 Mayan Cantaloupe and Mint Salad 47 Country Honey Pine Nut Salad 48 Country Honey Pine Nut Salad 49 Joey’s Fruit Salad 50 5-Ingredient Grape Salad 51

Golden Raisins and Pineapple Salad 52 Nigerian Street Yogurt Salad 53 Persian Chicken Salad 56 Persian Fruit Salad 57 Cucumber Salad 58 Florida Sunset Salad 59 Sunflower and Cranberry Salad 60 Brussels Sprouts Salad 61 Couscous Salad 62 Mexican Style Ceviche 63 Mexican Green Papaya Salad 66 Broccoli Salad 67 Summertime Apple Salad 68 Asian Apple Slaw 69 Autumn Apple Salad 70 Mozzarella Pesto Salad 71

Grape Salad 72 Salmon & Veggie Salad 73 Pasta & Bell Pepper Salad 76 Authentic French Salad 77 Mediterranean Salad 78 Tofu Salad 79 Tofu Salad II 80 Buffalo Chicken Salad 81 Easy Avocado Honey Salad 82 Key West Salad 83 Sriracha Summer Salad 86 Chinese Rice Noodle Spicy Salad 87 Salad of Cucumbers and Onions I 88 Potato Salad in Germany 89 Potato Salad in Germany II 90 Hungarian Vinegar Salad 91

Italian Chicken Pasta Salad 92 The Best Italian Pasta Salad I 93 South American Pasta Salad 96 Pepperoni Rotini Pasta Salad 97 Linguine Romano Pasta Salad 98 Rotini Cucumber Pasta Salad 99 California Mexican Pasta Salad 100 Easy Corkscrew Pasta Salad 101

American

Potato Salad

Prep Time: 45 mins Total Time: 1 hr Servings per Recipe: 8 Calories 206 kcal Fat 7.6 g Carbohydrates 30.5g Protein 5.5 g Cholesterol 72 mg Sodium 335 mg

Ingredients 5 potatoes 3 eggs 1 C. diced celery 1/2 C. diced onion 1/2 C. sweet pickle relish 1/4 tsp garlic salt

1/4 tsp celery salt 1 tbsp prepared mustard ground black pepper to taste 1/4 C. mayonnaise

Directions 1. 2. 3. 4. 5.

Boil your potatoes in water and salt for 20 mins. Then remove the skins and chunk them. Now get your eggs boiling in water. Once the water is boiling, place a lid on the pot, and shut the heat. Let the eggs sit for 15 mins. Then once they have cooled remove the shells, and dice them. Get a bowl, combine: mayo, potatoes, pepper, eggs, mustard, celery, celery salt, onions, garlic, and relish. 6. Place a covering of plastic on the mix and put everything in the fridge until it is cold. 7. Enjoy.

American Potato Salad

9

EGG

Salad

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 344 kcal Fat 31.9 g Carbohydrates 2.3g Protein < 13 g Cholesterol 382 mg Sodium 1351 mg

Ingredients 8 eggs 1/2 C. mayonnaise 1 tsp prepared yellow mustard 1/4 C. diced green onion

salt and pepper to taste 1/4 tsp paprika

Directions 1. Boil your eggs in water for 2 mins then place a lid on the pot and let the contents sit for 15 mins. Once the eggs have cooled remove their shells and dice them. 2. Now get a bowl, combine: green onions, eggs, mustard, and mayo. 3. Stir the mix until it is smooth then add in the paprika, pepper, and salt. 4. Stir the contents again then enjoy with toasted buns.

12

Egg Salad

Chicken Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 12 Calories 315 kcal Fat 23.1 g Carbohydrates 15.2g Protein 13.9 g Cholesterol 42 mg Sodium 213 mg

Ingredients 4 C. cubed, cooked chicken meat 1 C. mayonnaise 1 tsp paprika 1 1/2 C. dried cranberries 1 C. diced celery 2 green onions, diced

1/2 C. minced green bell pepper 1 C. diced pecans 1 tsp seasoning salt ground black pepper to taste

Directions 1. Get a bowl, combine: seasoned salt, paprika, and mayo. Get this mix smooth then add in: the nuts, celery, onion, bell peppers, and cranberries. 2. Mix everything again then add the chicken and black pepper. 3. Place the contents in the fridge for 65 mins then serve. 4. Enjoy.

Chicken Salad

13

CORN

Salad

Prep Time: 15 mins Total Time: 8 hrs 15 mins Servings per Recipe: 8 Calories 201 kcal Fat 13.3 g Carbohydrates 18g Protein 2.4 g Cholesterol 5 mg Sodium 340 mg

Ingredients Dressing: 1/2 cup mayonnaise 3 small green onions, thinly sliced 2 tablespoons white wine vinegar 2 tablespoons minced pickled jalapeno peppers 2 tablespoons minced fresh parsley

1 tablespoon light olive oil salt and ground black pepper to taste Vegetables: 2 (11 ounce) cans shoepeg corn, rinsed and drained 1 cup halved grape tomatoes

Directions 1. Get a bowl, combine: olive oil, mayo, parsley, green onion, jalapeno, and vinegar. Work the mix completely then combine in some pepper and salt. 2. Now stir in your tomatoes and corn into the mayo mix. Place a covering of plastic on the bowl and put everything in the fridge for 4 hours. 3. Enjoy.

14

Corn Salad

Maque Choux

(Native American Style Corn Salad)

Prep Time: 30 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 211 kcal Fat 11.1 g Carbohydrates 22.8g Protein 8.6 g Cholesterol 14 mg Sodium 371 mg

Ingredients 6 ears corn, husked and cleaned 2 tablespoons vegetable oil 1 large onion, thinly sliced 1 cup green bell pepper, chopped 1 large fresh tomato, chopped 1/4 cup milk

salt to taste cayenne pepper 1/4 cup chopped green onions 8 strips crisply cooked turkey bacon, crumbled

Directions 1. Remove the kernels of corn from your ears into a bowl. Slice the ears again to get the milk into the same bowl. 2. Get your oil hot in a frying pan then combine in your green pepper, and onion. Stir fry the mix for 7 mins then combine in the milk, corn, and tomatoes. Stir everything then set the heat to low, and let the mix gently cook for 22 mins while stirring often. But do not let the mix get so hot that begin to boil. 3. Now add some cayenne and salt then set the heat lower and place a lid on the pan. Let everything cook for 7 more minx then add the bacon and green onions. 4. Enjoy.

Maque Choux

15

ENSALADA DE PAPAS

Colombiana (10-Ingredient Potato Salad)

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 124.1 Fat 2.0g Cholesterol 0.0mg Sodium 43.1mg Carbohydrates 24.8g Protein 3.1g

Ingredients 2 lb. red potatoes, cooked, peeled and cut into 1-inch cubes when cool 3 large carrots, peeled, cut into 1/2inch pieces and steamed until crisptender, cooled 1/2 C. chopped red onion 1/4-1/2 C. chopped cilantro, depending on taste 3 large tomatoes, cut into 1-inch chunks

Salad Dressing 1/3 C. wine vinegar 1 tbsp oil 1 tsp seasoning salt ( may add more to taste) 1 tsp sugar 1/4 tsp fresh ground black pepper

Directions 1. 2. 3. 4.

18

In a large bowl, mix together the potato cubes, carrot pieces, chopped onions and cilantro. In a small bowl, add all the dressing ingredients and beat till well combined. Place the dressing over the salad with the tomato chunks and gently, stir to combine. Refrigerate to chill before serving.

Ensalada de Papas Colombiana

Tuna

Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 228 kcal Fat 17.3 g Carbohydrates 5.3g Protein 13.4 g Cholesterol 24 mg Sodium 255 mg

Ingredients 1 (7 oz.) can white tuna, drained and flaked 6 tbsps mayonnaise or salad dressing 1 tbsp Parmesan cheese 3 tbsps sweet pickle relish 1/8 tsp dried minced onion flakes

1/4 tsp curry powder 1 tbsp dried parsley 1 tsp dried dill weed 1 pinch garlic powder

Directions 1. Get a bowl, combine: onion flakes, tuna, parmesan, and mayo. 2. Stir the contents until they are smooth then add the garlic powder, curry powder, dill, and parsley. 3. Stir the contents again to evenly distribute the spices. 4. Enjoy over toasted buns or crackers.

Tuna Salad

19

MACARONI

Salad

Prep Time: 20 mins Total Time: 4 hrs 30 mins Servings per Recipe: 10 Calories 390 kcal Fat 18.7 g Carbohydrates 49.3g Protein 6.8 g Cholesterol 8 mg Sodium 529 mg

Ingredients 4 C. uncooked elbow macaroni 1 C. mayonnaise 1/4 C. distilled white vinegar 2/3 C. white sugar 2 1/2 tbsps prepared yellow mustard 1 1/2 tsps salt 1/2 tsp ground black pepper

1 large onion, diced 2 stalks celery, diced 1 green bell pepper, seeded and diced 1/4 C. grated carrot 2 tbsps diced pimento peppers

Directions 1. Boil your macaroni in water and salt for 9 mins then remove the liquids. 2. Get a bowl, combine: macaroni, onions, pimentos, celery, carrots, black pepper, mayo, salt, green peppers, vinegar, mustard, and sugar. 3. Place a covering of plastic around the bowl and put everything in the fridge for 5 hrs. 4. Enjoy.

20

Macaroni Salad

Mesa

Macaroni Salad

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 534.8 Fat 24.8g Cholesterol 15.2mg Sodium 1501.3mg Carbohydrates 72.7g Protein 10.9g

Ingredients 2 C. small shell pasta 1 C. mayonnaise 2 C. chunky salsa 1 tbsp chopped fresh cilantro 6 green onions, chopped 1 C. cooked corn

1 C. sliced black olives 1 red pepper, chopped 1/2 tsp onion salt 1/4 tsp cayenne pepper

Directions 1. In a large pan of the lightly salted boiling water, prepare the pasta according to the package's directions. 2. Drain well. 3. In a large bowl add the remaining ingredients and mix till well combined. 4. Add the pasta and toss to coat. 5. Refrigerate to chill before serving.

Mesa Macaroni Salad

21

SALT BELT

Coleslaw

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 8 Calories 233 kcal Fat 18.4 g Carbohydrates 16.4g Protein 0.9 g Cholesterol 17 mg Sodium 291 mg

Ingredients 1/2 C. mayonnaise 3/4 C. creamy salad dressing (e.g. Miracle Whip) 2 tbsp prepared horseradish 1 1/2 tsp white vinegar

1 1/2 tsp dill weed 3 1/2 tbsp sugar 1 (16 oz.) package coleslaw mix

Directions 1. In a large bowl, add the mayonnaise, creamy salad dressing, horseradish, vinegar, dill weed and sugar and mix till well combined. 2. Add the coleslaw mix and stir to coat. 3. Refrigerate for at least 3 hours before serving.

24

Salt Belt Coleslaw

Tuesday’s

Coleslaw Festival

Prep Time: 40 mins Total Time: 1 hr 50 mins Servings per Recipe: 8 Calories 249 kcal Fat 4.4 g Carbohydrates 46.6g Protein 6.6 g Cholesterol 2 mg Sodium < 161 mg

Ingredients 2 1/2 C. elbow macaroni 1 medium red or green bell pepper, chopped 1 medium onion, diced 2 carrots, peeled and finely chopped 1 C. pineapple chunks, drained, 2 tbsp of juice reserved 3 C. finely shredded cabbage 1/2 tsp garlic powder 1 tbsp Dijon-style mustard

2 tsp apple cider vinegar 1 tbsp canola oil 1 tsp white pepper 1 tbsp white sugar 1 C. cherry-flavored yogurt salt and pepper to taste 1/2 C. fresh shredded coconut 8 maraschino cherries for garnish (optional)

Directions 1. In a large pan of lightly salted boiling water, cook the macaroni for about 8-10 minutes. 2. Drain and rinse under cold water, and again drain well. 3. In a large bowl, and the macaroni, bell pepper, onion, carrot, pineapple, reserved pineapple juice, cabbage and garlic powder and toss to coat well. 4. In a small bowl, mix together the Dijon mustard, vinegar, oil, white pepper, sugar, yogurt, salt and pepper. 5. Place the dressing into the macaroni salad and toss to coat well. 6. Refrigerate, covered for about 1 hour to overnight. 7. Just before serving, toss the salad again to mix. 8. Serve with a garnishing of the coconut and maraschino cherries.

Tuesday’s Coleslaw Festival

25

SNOW BELT

Coleslaw

Prep Time: 30 mins Total Time: 3 hrs 5 mins Servings per Recipe: 8 Calories 201 kcal Fat 7.6 g Carbohydrates 32.5g Protein 1.6 g Cholesterol 0 mg Sodium 2876 mg

Ingredients 6 C. shredded green cabbage 1 1/2 C. shredded carrot 1 C. shredded red cabbage 1/2 C. shredded onion 1/4 C. kosher salt 1 C. cider vinegar 1 C. white sugar 1 tbsp celery seed

1 tbsp dry mustard 1/4 C. vegetable oil ground black pepper to taste

Directions 1. Set a colander over sink. 2. In the colander, mix together the green cabbage, carrot red cabbage, and onion and sprinkle with the kosher salt. 3. Keep aside for about 30 minutes to drip. 4. In a small pan, heat the cider vinegar, sugar, celery seed, and dry mustard on mediumlow heat, stirring till the sugar dissolves. 5. Remove from the heat and keep aside to cool. 6. Squeeze the cabbage mixture completely and transfer into a serving bowl. 7. Add the vinegar mixture, vegetable oil and black pepper and stir to coat well. 8. Refrigerate for about 2 hours before serving.

26

Snow Belt Coleslaw

Backroad

Prep Time: 10 mins

Coleslaw

Total Time: 10 mins Servings per Recipe: 10 Calories 170 kcal Fat 8.9 g Carbohydrates 23.8g Protein 0.9 g Cholesterol 4 mg Sodium 191 mg

Ingredients 3 C. shredded cabbage 3 C. crushed pineapple in syrup, drained 1 C. apple, cored and chopped 1/2 C. miniature marshmallows 1/2 C. chopped celery 1 C. diced canned peaches, drained

1/2 C. mayonnaise 1/2 tsp salt

Directions 1. In a large bowl, add the cabbage, pineapple, apple, marshmallows, celery, peaches, mayonnaise and salt and toss to coat well. 2. Refrigerate before serving.

Backroad Coleslaw

27

BETHANY

Beach Coleslaw

Prep Time: 15 mins Total Time: 8 hrs 15 mins Servings per Recipe: 6 Calories 252 kcal Fat 22.2 g Carbohydrates 11.2g Protein 3.6 g Cholesterol 11 mg Sodium 185 mg

Ingredients 1 (12 oz.) package tri-color coleslaw mix (with green cabbage, red cabbage and carrots) 3/4 C. halved and thickly sliced celery stalks 2 tbsp chopped white onion 1/3 C. sliced green onions 1/2 C. salted sunflower kernels

1/2 C. mayonnaise 2 tbsp white vinegar sea salt to taste 1/2 tsp ground black pepper

Directions 1. In a large salad bowl, mix together the coleslaw mix, celery, white and green onion and sunflower kernels. 2. Add the mayonnaise, white vinegar, salt and black pepper and stir to combine. 3. Refrigerate for overnight.

30

Bethany Beach Coleslaw

Zesty

Coleslaw

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 177 kcal Fat 13.9 g Carbohydrates 9.5g Protein 5.6 g Cholesterol 6 mg Sodium 270 mg

Ingredients 1 (10 oz.) package frozen peas, thawed 2 C. finely shredded cabbage 1 green onion, thinly sliced 1/4 C. sour cream 1/4 C. mayonnaise 1 tsp prepared mustard

1 tsp white wine vinegar 1/4 tsp salt 1/4 tsp curry powder 3/4 C. salted peanuts, coarsely chopped

Directions 1. In a large bowl, mix together the peas, cabbage and green onion. 2. In another bowl, mix together the sour cream, mayonnaise, mustard, vinegar, salt and curry powder. 3. Place the sour cream mixture over the cabbage mixture and toss to coat. 4. Refrigerate, covered for at least 1 hour, or overnight. 5. Serve with a sprinkling of the peanuts.

Zesty Coleslaw

31

MILANESE

Coleslaw

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 20 Calories 56 kcal Fat 1.8 g Carbohydrates 6.2g Protein 1.3 g Cholesterol 0 mg Sodium 126 mg

Ingredients 1/2 C. apple cider vinegar 3 (1.5 fluid oz.) jiggers triple sec 1 tsp salt 4 C. shredded green cabbage 2 C. shredded purple cabbage

2 C. thinly sliced fennel bulbs 1 sweet yellow onion, thinly sliced 1/2 C. pine nuts

Directions 1. In a salad bowl, add the apple cider vinegar, triple sec and salt and beat till the salt dissolves. 2. Add the green cabbage, purple cabbage, and fennel and toss to coat. 3. Refrigerate to chill for at least 30 minutes. 4. Serve with a sprinkling of the pine nuts.

32

Milanese Coleslaw

Bonnie’s

Prep Time: 15 mins

Coleslaw

Total Time: 15 mins Servings per Recipe: 12 Calories 286 kcal Fat 19.3 g Carbohydrates 25g Protein 5.3 g Cholesterol 5 mg Sodium 94 mg

Ingredients Salad: 1 (28 oz.) package coleslaw mix 1 (3 oz.) package beef-flavored ramen noodles 1 C. sunflower seed kernels 1/2 C. slivered almonds 1/2 C. chopped green onions 1 (4 oz.) can sliced water chestnuts, drained

Dressing: 1/2 C. canola oil 1/2 C. vinegar 1/2 C. white sugar

Directions 1. In a large bowl, place the coleslaw mix. 2. Break the ramen noodles into small pieces and add into the coleslaw mix with the sunflower seed kernels, almonds, green onions and water chestnuts. 3. In another bowl, add the ramen noodle seasoning, canola oil, vinegar and sugar and beat till the sugar dissolves. 4. Place the dressing over the salad and toss to coat well.

Bonnie’s Coleslaw

33

TRADITIONAL

Mexican Ceviche with Olives and Snapper

Prep Time: 15 mins Total Time: 6 hrs 15 mins Servings per Recipe: 8 Calories 203.5 Fat 3.1g Cholesterol 53.2mg Sodium 1115.9mg Carbohydrates 13.0g Protein 31.3g

Ingredients 2 lbs red snapper fillets 2 C. lemon juice 2 C. onions, chopped 1/2 C. tomato puree 1/2 C. tomato juice 1 tbsp salt 16 green olives, chopped 2 tbsp Worcestershire sauce

1 tsp Tabasco sauce 2 jalapenos, chopped 3 tomatoes, firm, peeled, seeded and chopped 2 tbsp cilantro or 2 tbsp parsley avocado

Directions 1. Cut the fish into 1-inch cubes and place into a bowl with 2 C. of the lemon juice. 2. Refrigerator for about 6 hours. 3. In a bowl, mix 2 C. chopped onion, 1/2 C. of the tomato puree, 1/2 C. of the tomato juice, 1 tbsp of the salt, 16 chopped green olives, 2 tbsp of the Worcestershire sauce, 1 tsp of the Tabasco, 2 chopped jalapeños, 3 chopped peeled and seeded tomatoes and 2 tbsp of the cilantro. 4. After 6 hours, remove the fish from the refrigerator. 5. Drain off about 1 C. of the lemon juice from fish. 6. Add the onion mixture to the fish and remaining juice and mix well. 7. Refrigerator for overnight. 8. Garnish with avocado if desired.

36

Traditional Mexican Ceviche with Olives and Snapper

Martinique Ceviche

Prep Time: 20 mins Total Time: 8 hrs 20 mins Servings per Recipe: 4 Calories 215.2 Fat 2.7g Cholesterol 131.7mg Sodium 807.3mg Carbohydrates 14.7g Protein 33.1g

Ingredients 12 oz. sea bass, cut into bite sized pieces 6 oz. sea scallops, cut into bite sized pieces 6 oz. shrimp ( 31-40 count blanched and cut into bite sized pieces) 1 small red onion, peeled, diced fine 2 jalapenos, diced fine ( remove seeds for less heat) 1 medium cucumber, peeled, diced 1 yellow bell pepper, seeded, diced 1 tsp sea salt

1/2 C. lime juice 1/4 C. lemon juice 1/4 C. pineapple juice lime wedge, garnish (optional) pineapple, garnish ( cut into wedges) tortilla chips, garnish (optional)

Directions 1. In a large non-metal bowl, mix together the fish, seafood, half of the diced vegetables, salt and all 3 juices. 2. Refrigerate, covered overnight, stirring occasionally. 3. Add remainder of vegetables 1 hour before serving. 4. Serve in chilled martini glasses with wedges of lime and pineapple.

Martinique Ceviche

37

SANIBEL ISLAND

Ceviche

Prep Time: 15 mins Total Time: 3 hrs 45 mins Servings per Recipe: 6 Calories 177.2 Fat 10.1g Cholesterol 56.8mg Sodium 368.4mg Carbohydrates 12.1g Protein 11.1g

Ingredients 1/2 lb medium shrimp, peeled and deveined and cut into 1/2 inch pieces 1/2 lb bay scallop ( the little ones) 2 lemons, juice of 2 limes, juice of 2 oranges, juice of 1 C. cucumber, peeled and diced into 1/4-inch pieces 1/4 C. red onion, finely chopped

1 C. diced tomato 1 avocado, peeled, seeded, and chopped into 1/2-inch pieces 1 tbsp roughly chopped cilantro leaf 2 tbsp extra virgin olive oil 1/2 tsp salt (optional) 1/2 tsp lemon pepper (optional)

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

38

In a medium glass bowl, place lemon, lime and orange juices. Stir in the shrimp, scallops, cucumber and red onion. Refrigerate for about 3 hours. Just 30 minutes before serving, remove from the refrigerator. Stir in the tomato, avocado, chopped cilantro and olive oil. Serve in martini glasses with saltine crackers on the side.

Sanibel Island Ceviche

Ceviche

Guatemala Style

Prep Time: 30 mins Total Time: 24 hrs 30 mins Servings per Recipe: 4 Calories 238.1 Fat 2.8g Cholesterol 286.4mg Sodium 1648.7mg Carbohydrates 20.0g Protein 33.5g

Ingredients 4 large tomatoes, diced 2 lbs medium shrimp, peeled and deveined 1 onion, diced 1 bunch cilantro, diced 1 jalapeno, diced 12 lemons, squeezed

8 tbsp ketchup 2 tsp Worcestershire sauce salt and pepper

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

In a pan of boiling water, blanch the shrimp for about 5 minutes. Transfer into the bowl of ice cold water. Strain when cooled. Transfer the shrimps into the bowl. Add lemon juice and refrigerate to marinate for about 2 hours. Add salt, pepper, ketchup, Worcestershire sauce, onion, tomatoes, chilies and cilantro and refrigerate to marinate for about 2 hours. 7. Serve with some nice crackers.

Ceviche Guatemala Style

39

6-INGREDIENT

Tuna Ceviche

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 2 Calories 144.9 Fat 2.7g Cholesterol 35.7mg Sodium 324.8mg Carbohydrates 9.9g Protein 21.0g

Ingredients 1 (6 oz.) cans solid white tuna packed in water ( drained) 1/2 C. lime juice 1 small tomatoes

1/4 large white onion 1/4 small red onion 1/2 jalapeno pepper

Directions 1. In a bowl, place the tuna and lime juice. 2. Chop the onions, tomatoes and jalapeño and add them to the bowl with tuna and stir. 3. Keep aside for about 10 minutes, stirring every occasionally.

40

6-Ingredient Tuna Ceviche

Barcelona Inspired Ceviche

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 238.1 Fat 2.8g Cholesterol 286.4mg Sodium 1648.7mg Carbohydrates 20.0g Protein 33.5g

Ingredients 1 lb shrimp, cooked peeled, and chopped to bite size pieces 1 C. squeezed fresh lime juice 3 C. finely diced fresh tomatoes 1 diced green sweet pepper 1 1/2 C. chopped fresh cilantro 1 tsp salt 4 diced jalapeno peppers ( take the seeds out if you like it mild, and leave them in for HOT)

1 tbsp white vinegar 1 large onion, finely chopped 1 chopped green onion 1/2 lb imitation crabmeat, chopped

Directions 1. 2. 3. 4.

In a large bowl, mix together all ingredients. Refrigerate for a few hours. Serve cold either on tostada shells, as a dip with chips, or in a dish to eat alone. Serve with a garnishing of the lettuce, avocado and black olive if you like.

Barcelona Inspired Ceviche

41

PANAMANIAN STYLE

Ceviche

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 238.1 Fat 2.8g Cholesterol 286.4mg Sodium 1648.7mg Carbohydrates 20.0g Protein 33.5g

Ingredients 3 (15 1/2 oz.) cans garbanzo beans 1/3 C. cider vinegar 1 C. olive oil 1 finely chopped onion 2 -3 tbsp chopped fresh parsley 2 tsp dried oregano leaves 3 garlic cloves, finely minced 1 tbsp ketchup

1 1/2 C. chopped and fried chorizo sausages (optional) 1 (6 oz.) cans baby corn, drained and sliced (optional) salt cayenne pepper

Directions 1. In a bowl, mix together all ingredients. 2. Refrigerate to chill for overnight. 3. Serve with crackers.

42

Panamanian Style Ceviche

Pistachio

Cocktail Salad

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 6 Calories 444 kcal Fat 14.8 g Carbohydrates 79.8g Protein 2.5 g Cholesterol 0 mg Sodium 269 mg

Ingredients 1 20 oz. can crushed pineapple with juice 1 3 oz. package instant pistachio pudding mix 1 12 oz. container frozen whipped topping, thawed

2 large bananas, sliced 1 15.25 oz. can fruit cocktail, drained 1 11 oz. can mandarin oranges, drained

Directions 1. Get a bowl, add in the instant pudding. Then combine in the pineapple add stir everything. Combine in the whipped cream then add in the mandarin oranges, bananas, and fruit cocktail. 2. Place a covering of plastic on the bowl and put everything in the fridge until it is cold. 3. Enjoy.

Pistachio Cocktail Salad

43

RAINBOW

Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 243 kcal Fat 9.8 g Carbohydrates 37.4g Protein 5.8 g Cholesterol < 1 mg Sodium < 55 mg

Ingredients 1 red apple, cored and chopped 1 Granny Smith apple, cored and chopped 1 nectarine, pitted and sliced 2 stalks celery, chopped

1/2 C. dried cranberries 1/2 C. chopped walnuts 1 8 oz. container nonfat lemon yogurt

Directions 1. Get bowl, toss: walnuts, apples, cranberries, nectarine, and celery. Once you have tossed everything add in the yogurt and toss the mix again. 2. Place a covering of plastic on the bowl and put everything in the fridge until it is cold. 3. Enjoy.

46

Rainbow Salad

Mayan

Cantaloupe and Mint Salad

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 83 kcal Fat 0.6 g Carbohydrates < 20.7g Protein 1.3 g Cholesterol 0 mg Sodium 7 mg

Ingredients 1 C. cubed seeded watermelon 1 C. seedless grapes 1 C. cubed cantaloupe 1 C. hulled and quartered strawberries 1 C. peeled and quartered kiwi

1 C. fresh blueberries 3 sprigs fresh mint 2 tsps white sugar 3 tbsps fresh lime juice

Directions 1. Get a bowl combine: kiwi, watermelon, strawberries, cantaloupe, and grapes. Toss the fruits then add in the blueberries. 2. Get a 2nd bowl, combine: lime juice, sugar, and mint. Stir the mix with a spoon to break about the mint. Then combine both bowls and toss everything evenly. 3. Place a covering of plastic on the bowl and put everything in the fridge for 2 hours. 4. Enjoy.

Mayan Cantaloupe and Mint Salad

47

COUNTRY

Honey Pine Nut Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 115 kcal Fat 3.3 g Carbohydrates 22.3g Protein 2.4 g Cholesterol 0 mg Sodium 2 mg

Ingredients 2 large bananas, sliced 1 16 oz. package fresh strawberries, hulled and sliced 1/2 pound fresh blueberries 2 tbsps honey

1 lime, juiced 1/3 C. pine nuts

Directions 1. Get a bowl, mix: blueberries, bananas, and strawberries. Toss everything evenly then add your lime and toss again then add the honey and toss again. Finally garnish the salad with the pine nuts and place a covering of plastic on the bowl. 2. Chill the salad in the fridge. 3. Enjoy.

48

Country Honey Pine Nut Salad

Country

Honey Pine Nut Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 115 kcal Fat 3.3 g Carbohydrates 22.3g Protein 2.4 g Cholesterol 0 mg Sodium 2 mg

Ingredients 2 large bananas, sliced 1 16 oz. package fresh strawberries, hulled and sliced 1/2 pound fresh blueberries 2 tbsps honey

1 lime, juiced 1/3 C. pine nuts

Directions 1. Get a bowl, mix: blueberries, bananas, and strawberries. Toss everything evenly then add your lime and toss again then add the honey and toss again. Finally garnish the salad with the pine nuts and place a covering of plastic on the bowl. 2. Chill the salad in the fridge. 3. Enjoy.

Country Honey Pine Nut Salad

49

JOEY’S

Fruit Salad

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 6 Calories 104 kcal Fat 0.3 g Carbohydrates < 26.8g Protein 1g Cholesterol 0 mg Sodium 2 mg

Ingredients 1 15 oz. can pineapple chunks with juice 1 apple - peeled, cored and diced 1 orange - peeled, diced and juice reserved

1 banana, sliced 1 C. seedless green grapes, halved

Directions 1. Get a bowl, combine: grapes, pineapple, banana, orange, and apple. 2. Toss the salad together then combine in the orange and pineapple juice and toss everything again. 3. Enjoy.

50

Joey’s Fruit Salad

5-Ingredient

Grape Salad

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 10 Calories 142 kcal Fat 0.6 g Carbohydrates < 34.7g Protein 1.8 g Cholesterol 0 mg Sodium 12 mg

Ingredients 1 pint strawberries - cleaned, hulled and sliced 1 pound seedless grapes, halved 3 kiwis, peeled and sliced

3 bananas, sliced 1 21 oz. can peach pie filling

Directions 1. Get a salad bowl, toss: bananas, strawberries, kiwis, and grapes. Now add in the pie filling and toss everything on last time. Place a covering of plastic on the bowl and put the salad in the fridge for 60 mins. 2. Enjoy.

5-Ingredient Grape Salad

51

GOLDEN RAISINS

and Pineapple Salad

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 486 kcal Fat 27.4 g Carbohydrates 61g Protein 4.9 g Cholesterol 31 mg Sodium 111 mg

Ingredients 1 8 oz. package cream cheese 1/4 C. white sugar, or to taste 1 12 oz. container frozen whipped topping, thawed 1 15.25 oz. can crushed pineapple, drained 1 15.25 oz. can fruit cocktail, drained 1 large Jonagold apple, peeled and chopped

3 bananas, peeled and sliced 1/2 C. sweetened flaked coconut 1 4 oz. jar maraschino cherries, drained and halved optional 1/2 C. chopped pecans optional 1/2 C. golden raisins optional

Directions 1. Get a bowl, whisk the sugar and cream cheese. By hand for 2 mins then get a mixer and work the mix for 1 min with the highest speed level. Combine in the coconut, bananas, apple, fruit cocktail, and pineapple. 2. Toss the salad evenly then add in the raisins, pecans, and cherries and toss everything again. 3. Place a covering of plastic on the bowl and put everything in the fridge for 60 mins to get cold. 4. Enjoy.

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Golden Raisins and Pineapple Salad

Nigerian

Street Yogurt Salad

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 12 Calories 126 kcal Fat 1.4 g Carbohydrates 25.5g Protein 4.7 g Cholesterol 4 mg Sodium 56 mg

Ingredients 1 16 oz. package fresh strawberries, hulled and halved 1 large peach, pitted and cut into bite-size pieces 2 plums, pitted and cut into bite-size pieces 2 kiwi fruit, peeled and cut into bite-size pieces 1 C. dark sweet cherries, pitted and halved

1 C. honeydew melon balls or cubes 1 C. cantaloupe balls or cubes 1 C. cubed fresh pineapple 1 C. grapes 2 16 oz. containers low-fat vanilla yogurt

Directions 1. Get a bowl, combine: grapes, strawberries, pineapple, cantaloupe, peach, honeydew, plums, cherries, and kiwi. 2. Toss the fruits then divide everything between dishes for serving. Garnish each bowl with yogurt. 3. Enjoy.

Nigerian Street Yogurt Salad

53

PERSIAN

Chicken Salad

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 268.4 Fat 8.4g Cholesterol 124.7mg Sodium 842.5mg Carbohydrates 35.4g Protein 13.0g

Ingredients 5 white potatoes 3 dill pickles 1 onion, halved 1 1/2 C. green peas, frozen 3 carrots, peeled 1 chicken breast

3 eggs 4 tbsp white vinegar 4 tbsp light mayonnaise 1/2 tsp turmeric salt and pepper

Directions 1. Pour 2 C. of water in a pot and cook it until it starts boiling. Add the chicken breast, onion, carrots, turmeric, and some salt. Cook them for 50 min. Allow the mix to cool down. 2. Drain the onion and discard it. Drain the chicken and shred it. Place it aside. Dice the carrots and place them aside. 3. Combine the potato with eggs in another pot and cover them with water. Cook them for 14 min. Peel the eggs and place them aside. Peel the potatoes and dice them. Dice the pickles. 4. Get a large mixing bowl: Toss in it the potatoes, chicken, carrots, pickles, peas, and eggs. 5. Get a small mixing bowl: Mix in it the vinegar with mayonnaise, a pinch of salt and pepper. Add the mix to the veggies and chicken. Serve your salad. 6. Enjoy.

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Persian Chicken Salad

Persian

Fruit Salad

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 6 Calories 442.5 Fat 12.7g Cholesterol 0.0mg Sodium 82.8mg Carbohydrates 84.2g Protein 8.1g

Ingredients 2 seedless oranges, peeled and cored 2 apples, peeled and cored 2 bananas, sliced 2 C. pitted dates, chopped 1 C. dried figs, chopped or 1 C. apricot

1 C. orange juice 1 C. almonds, chopped or 1 C. shredded coconut

Directions 1. Get a large mixing bowl: Stir in it the oranges with apples, bananas, dates and figs. 2. Pour the orange juice all over it and mix it well. Top it with almonds then place it in the fridge until ready to serve. 3. Enjoy.

Persian Fruit Salad

57

CUCUMBER

Salad

Prep Time: 45 mins Total Time: 45 mins Servings per Recipe: 4 Calories 92.3 Fat 2.5g Cholesterol 1.2mg Sodium 50.3mg Carbohydrates 13.8g Protein 4.9g

Ingredients 1 English cucumber salt 1 C. nonfat plain yogurt 2 tbsp raisins, soaked in 2 tbsp water 2 tbsp walnuts, chopped

1 small onion, minced 1/4 tsp white pepper 1 tbsp chopped of fresh mint 1 pinch dried basil lettuce (to garnish)

Directions 1. Peel the cucumber. Cut 4 longs slices from its sides and place them aside. Slice the pulp middle of the cucumber thinly. place them aside in a shallow bowl. 2. Sprinkle some salt over the cucumber pulp slices. Place it aside for 35 min. Drain it and pat it dry. 3. Get a mixing bowl: Toss in the yogurt with the cucumber pulp slices. Stir in the rest of the ingredients. Serve your dip with the cucumber slices. 4. Enjoy.

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Cucumber Salad

Florida

Sunset 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 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 tbsps raisins, or to taste

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

Directions 1. Get a bowl, combine: raisins, collard greens, walnuts, kale, tomatoes, romaine, carrot, cabbage, avocado, pears, bell peppers, and onions. 2. Toss the ingredients then get a 2nd bowl, combine: black pepper, olive oil, salt, vinegar, garlic, honey, mustard, oregano, and chili powder. 3. Stir the wet mix to form a dressing then combine both bowls and toss the salad to evenly distribute the oils. 4. Enjoy.

Florida Sunset Salad

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SUNFLOWER

and Cranberry Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 230 kcal Fat 14.8 g Carbohydrates 22.2g Protein 6g Cholesterol 0 mg Sodium 259 mg

Ingredients 1 shallot, minced 1/4 C. cider vinegar 1/4 C. sunflower seed oil 2 tbsp Dijon mustard 1/2 tsp honey 1/2 tsp salt 1/4 tsp ground black pepper 6 C. Brussels sprouts, trimmed, halved, and sliced

2 Gala apples, cored and thinly sliced 1/2 C. dried cranberries 1/3 C. sliced almonds 1/3 C. raw sunflower seed kernels 1/3 C. shelled, raw pumpkin seeds

Directions 1. In a bowl, add the shallot, vinegar, oil, Dijon mustard, honey, salt and pepper and beat till well combined. 2. In another large bowl, mix together the Brussels sprouts, apples, cranberries, almonds, sunflower seeds, and pumpkin seeds in a bowl; pour vinegar mixture over and toss to combine.

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Sunflower and Cranberry Salad

Brussels Sprouts Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 6 Calories 248 kcal Fat 15.8 g Carbohydrates 20.6g Protein 7.8 g Cholesterol 6 mg Sodium 135 mg

Ingredients Dressing: 1/4 C. olive oil 2 tbsp distilled white vinegar 1 tbsp honey 1 clove garlic, minced 1 tsp brown mustard

Salad: 1 lb. Brussels sprouts, shredded 1/2 C. dried cherries 1/2 C. slivered almonds 1/2 C. grated Parmesan cheese

Directions 1. In a bowl, add the olive oil, vinegar, honey, garlic and mustard and beat till a smooth dressing is formed. 2. In another large bowl, add the Brussels sprouts, dried cherries, almonds, and Parmesan cheese. 3. Add the dressing and toss to coat.

Brussels Sprouts Salad

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COUSCOUS

Salad

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 541 kcal Fat 16.7 g Carbohydrates 77.7g Protein 20.1 g Cholesterol 38 mg Sodium 494 mg

Ingredients 2 C. couscous 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces 8 oz. grape tomatoes, halved 6 oz. feta cheese, crumbled

3 tbsps balsamic vinegar 2 tbsps extra-virgin olive oil Black pepper, to taste

Directions 1. Prepare your couscous in-line with the directions on its box before doing anything else. Then let it cool. 2. Simultaneously, with a steamer insert, and 2 inches of boiling water, steam your asparagus for 7 mins with a lid on the pot. 3. Get a big bowl, mix: olive oil, couscous, pepper, asparagus, vinegar, feta, and tomatoes. 4. Enjoy. 

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Couscous Salad

Mexican Style Ceviche

Prep Time: 40 mins Total Time: 40 mins Servings per Recipe: 8 Calories 62 kcal Carbohydrates 9.3 g Cholesterol 6 mg Fat 2g Protein 2.9 g Sodium 241 mg

Ingredients 1 (8 oz.) package imitation crabmeat, flaked 2 large tomatoes, chopped 1 red onion, finely chopped 1/2 bunch cilantro, chopped 2 limes, juiced

3 serrano peppers, finely chopped 1 tbsp olive oil salt and pepper to taste

Directions 1. Put shredded imitation crab in a glass bowl and mix olive oil thoroughly before adding serrano peppers, cilantro, tomato and onion. 2. Pour some lime juice over the contents and add some salt and pepper according to your taste. 3. Allow it to cool down for one hour before serving.

Mexican Style Ceviche

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MEXICAN

Green Papaya Salad

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 168 kcal Carbohydrates 26.9 g Cholesterol 0 mg Fat 5.1 g Protein 6.4 g Sodium 313 mg

Ingredients Dressing: 1/4 cup chopped fresh cilantro, or to taste 3 cloves garlic, minced, or more to taste 2 limes, juiced 2 tbsps olive oil 1 tbsp brown sugar 1 pinch chili powder, or more to taste (optional)

salt to taste Salad: 1 green papaya, peeled and shredded 2 cups cold cooked black beans 1 cup cold cooked corn 1 red bell pepper, cut into small dice

Directions 1. Blend cilantro, garlic, olive oil, brown sugar, lime juice, chili powder and salt in a blender until the right consistency is achieved. 2. Add this to a mixture of corn, papaya, red bell pepper and black beans in a large sized bowl. 3. Serve.

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Mexican Green Papaya Salad

Broccoli Salad

Prep Time: 25 mins Total Time: 2 hrs 25 mins Servings per Recipe: 6 Calories 119 kcal Fat 3.2 g Carbohydrates 20.1g Protein 4.6 g Cholesterol 12 mg Sodium 267 mg

Ingredients 3 C. broccoli florets 1/2 C. chopped red onion 1/4 C. sunflower seeds 1/2 C. chopped raisins 1/2 C. crumbled feta cheese 1/2 C. plain low-fat yogurt

1/4 C. light mayonnaise 2 tbsps white sugar 1 tbsp lemon juice salt and pepper to taste

Directions 1. 2. 3. 4.

In a large bowl, mix together broccoli, onion, raisins, sunflower seeds and feta cheese. In another bowl, add the remaining ingredients and beat till well combined. Add the yogurt mixture into a salad bowl and toss to coat well. Refrigerate, covered for at least 2 hours.

Broccoli Salad

67

SUMMERTIME

Apple Salad

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 8 Calories 98 kcal Fat 3.6 g Carbohydrates 16.8g Protein 1.2 g Cholesterol 0 mg Sodium 64 mg

Ingredients 2 C. shredded napa cabbage 1 (1 lb.) jicama, peeled and shredded 2 C. shredded daikon radish 2 Granny Smith apples - peeled, cored and shredded 2 large carrots, shredded 1 firm pear, shredded 1/4 C. finely chopped cilantro 2 tbsp olive oil

3 tbsp orange juice 1 tbsp lime juice sea salt and pepper to taste

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

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Summertime Apple Salad

Asian

Apple Slaw

Prep Time: 25 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 282 kcal Fat 20.6 g Carbohydrates 23.1g Protein 5.3 g Cholesterol 0 mg Sodium 536 mg

Ingredients 6 tbsp rice wine vinegar 6 tbsp olive 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 1/2 head red cabbage, finely shredded 2 Fuji apples - peeled, cored, and finely diced 1/4 C. finely minced white onion

Directions 1. 2. 3. 4.

In a large bowl, mix together the apples, cabbage and onion. In another bowl, add the remaining ingredients and beat till well combined and smooth. Pour the dressing over salad and toss to coat well. Refrigerate to chill before serving.

Asian Apple Slaw

69

AUTUMN

Apple Salad

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 2 Calories 129 kcal Fat 0.3 g Carbohydrates 34.2g Protein 1.2 g Cholesterol 0 mg Sodium 197 mg

Ingredients 3 tbsp raisins 2 tart apples, peeled and shredded 1 C. shredded pumpkin

2 tsp lemon juice salt and pepper to taste

Directions 1. 2. 3. 4.

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In a bowl of hot water, soak the raisins and keep aside, covered for about 30 minutes. Drain well and transfer into a large bowl. Add the remaining ingredients and toss to coat well. Serve immediately.

Autumn Apple Salad

Mozzarella

Pesto Salad

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 169 kcal Fat 8.3 g Carbohydrates 17.1g Protein 6.1 g Cholesterol 10 mg Sodium 173 mg

Ingredients 1 1/2 C. rotini pasta 3 tbsps pesto, or to taste 1 tbsp extra-virgin olive oil 1/4 tsp salt, or to taste 1/4 tsp granulated garlic 1/8 tsp ground black pepper

1/2 C. halved grape tomatoes 1/2 C. small (pearlini) fresh mozzarella balls 2 leaves fresh basil leaves, finely shredded

Directions 1. In a large pan of lightly salted boiling water, add the pasta and cook for about 8 minutes or till desired doneness and drain well and keep aside. 2. In a large bowl, mix together pesto, granulated garlic, oil, salt and black pepper and add the pasta and toss to coat. 3. Gently, fold in the mozzarella, tomatoes and basil and serve immediately.

Mozzarella Pesto Salad

71

GRAPE

Salad

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 385 kcal Fat 21.2 g Carbohydrates 44.4g Protein 7.4 g Cholesterol 31 mg Sodium 107 mg

Ingredients 1 lb. seedless green grapes, stemmed 1 lb. seedless red grapes, stemmed 1 (8 oz.) package cream cheese, softened

1 (7 oz.) jar marshmallow crème 1 (6 oz.) package slivered almonds

Directions 1. In a bowl, add the marshmallow crème and cream cheese and mix till creamy and smooth. 2. Add the grapes and almonds and gently, stir to combine. 3. Serve immediately or refrigerate covered for about 1 hour.

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Grape Salad

Salmon

& Veggie Salad

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 1031 kcal Fat 82.1 g Carbohydrates 42.6g Protein 28.6 g Cholesterol 285 mg Sodium 3258 mg

Ingredients 3/4 lb chunked (not thin sliced), Alaskastyle smoked salmon 1 C. bottled champagne salad dressing sea salt and freshly ground black pepper to taste 4 oz. pickled green beans, cut in thirds

1 1/2 lbs new potatoes, red or yellow, scrubbed 3 medium tomatoes, quartered 5 eggs, hard cooked and peeled, then quartered 1/2 C. nicoise or other small, black, pitted olives

Directions 1. In a large bowl, chop the salmon into bite-sized pieces and keep it aside. 2. In a pan of salted boiling water, cook the potatoes for about 15 minutes or till tender and drain well. 3. Now cut the potatoes into bite-sized pieces. 4. In the bowl of salmon, add the potatoes and the remaining ingredients and gently, stir to combine. 5. Serve warm.

Salmon & Veggie Salad

73

PASTA

& Bell Pepper Salad

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 8 Calories 338 kcal Fat 16.8 g Carbohydrates 40.8g Protein 7.3 g Cholesterol 0 mg Sodium 1020 mg

Ingredients 1 (16 oz.) package angel hair pasta 1/2 C. sesame oil 1/2 C. soy sauce 1/4 C. balsamic vinegar 1 tbsp hot chili oil 1/4 C. white sugar

1 tsp sesame seeds, or more if desired 1 green onion, chopped 1 red bell pepper, diced

Directions 1. In a pan of salted boiling water, cook the pasta for about 4-5 minutes or till desired doneness and drain well. 2. In a large bowl, combine, soy sauce, sesame oil, chili oil, vinegar and sugar and beat till well combined. 3. Add the pasta and toss to coat. 4. Serve with a garnishing of bell pepper, green onion and sesame seeds. 5. You can serve this salad warm and chilled as well.

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Pasta & Bell Pepper Salad

Authentic

French Salad (Olives, Potatoes, and Roma Tomatoes)

Prep Time: 30 mins Total Time: 2 hrs 45 mins Servings per Recipe: 4 Calories 299 kcal Fat 8.8 g Carbohydrates 34.7g Protein 20.1 g Cholesterol 175 mg Sodium 1311 mg

Ingredients 1/2 lb new potatoes, quartered 1/4 C. chopped fresh parsley 1/4 C. pitted nicoise olives 1/2 onion, thinly sliced 1 (6 oz.) can tuna 1/3 lb fresh green beans - rinsed, trimmed and blanched 1/2 lb mixed salad greens

1 C. lemon vinaigrette 3 hard-cooked eggs, quartered 3 roma (plum) tomatoes, thinly sliced 1 tbsp capers 4 anchovy filets

Directions 1. 2. 3. 4.

Boil your potatoes in water and salt for 17 mins. Then remove all the liquid. Get a bowl, mix: beans, potatoes, tuna, parsley, onions, and olives. Place a covering on the bowl and place everything in the fridge for 5 hrs. Get a 2nd bowl mix: anchovies, vinaigrette, capers, tuna mix, salad greens, tomatoes, and eggs. 5. Enjoy.

Authentic French Salad

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MEDITERRANEAN

Salad

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 433 kcal Fat 19.7 g Carbohydrates 55.3g Protein 10.9 g Cholesterol 0 mg Sodium 505 mg

Ingredients 5 fresh tomatoes, cores removed, and diced 5 shallots, coarsely chopped 1/2 C. olive oil

1/4 C. balsamic vinegar 1 loaf French bread, for dipping (optional)

Directions 1. Add your tomatoes to a large bowl and top them with the shallots. 2. Top the mix with your balsamic and the olive oil and combine everything together. 3. Let this sit for 10 mins then place a covering over the dish and put the mix in the fridge for at least 4 days. 4. Serve the mix over some French bread. 5. Enjoy as a dip as well.

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Mediterranean Salad

Tofu

Salad

Prep Time: 10 mins Total Time: 4 hrs 10 mins Servings per Recipe: 4 Calories 227 kcal Fat 15.5 g Carbohydrates 8.2g Protein 18.2 g Cholesterol 3 mg Sodium 90 mg

Ingredients 2 tbsps mayonnaise 1 tbsp sweet pickle relish 1 tsp distilled white vinegar 1 tsp prepared mustard 1 tsp white sugar 1/2 tsp ground turmeric 1/4 tsp dried dill weed 1 tbsp dried parsley

1 lb firm tofu, sliced and well drained 1 tbsp minced onion 2 tbsps minced celery salt to taste ground black pepper to taste

Directions 1. 2. 3. 4. 5.

Get a bowl, mix: parsley, mayo, dill, relish, turmeric, vinegar, sugar, and mustard. Get a 2nd bowl, mashed together: celery, tofu, pepper, salt, and onions. Combine both bowls and add in some extra pepper and salt. Now place everything in the fridge until cold. Enjoy.

Tofu Salad

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TOFU

Salad II

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 145 kcal Fat 9.1 g Carbohydrates 10.1g Protein 8.2 g Cholesterol 0 mg Sodium 295 mg

Ingredients 1 tbsp sweet chili sauce 1/2 tsp grated fresh ginger root 2 cloves garlic, crushed 1 tbsp dark soy sauce 1 tbsp sesame oil 1/2 (16 oz.) package extra-firm tofu, drained and diced

1 C. snow peas, trimmed 2 small carrots, grated 1 C. finely shredded red cabbage 2 tbsps chopped peanuts

Directions 1. 2. 3. 4.

Get a bowl, combine: sesame oil, chili sauce, soy sauce, ginger, tofu, and garlic. Place a covering over the bowl and put it all in the fridge for 2 hrs. Boil your peas in water for 3 mins then run them under cold water with a strainer. Take out the tofu after 2 hrs has elapsed and combine in: peanuts, peas, cabbage, and carrots. 5. Enjoy.

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Tofu Salad II

Buffalo

Chicken Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 323 kcal Fat 24.9 g Carbohydrates 5.3g Protein 18.5 g Cholesterol 63 mg Sodium 774 mg

Ingredients 2 C. cubed, cooked chicken 1/2 C. ranch dressing 1/4 C. hot buffalo wing sauce 3 stalks celery, diced

2 green onions, chopped salt and freshly ground black pepper to taste

Directions 1. Get a bowl, mix: pepper, chicken, salt, ranch, green onions, celery, and buffalo sauce. 2. Enjoy.

Buffalo Chicken Salad

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EASY

Avocado Honey Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 2 Calories 610 kcal Fat 50 g Carbohydrates 44g Protein 6.1 g Cholesterol 0 mg Sodium 23 mg

Ingredients 2 tbsps white sugar 2 tbsps olive oil 4 tsps honey 1 tbsp cider vinegar 1 tsp lemon juice

2 C. torn salad greens 1 avocado, peeled, pitted and sliced 10 strawberries, sliced 1/2 C. chopped pecans

Directions 1. Get a bowl, combine: lemon juice, sugar, vinegar, honey, and olive oil. Stir the mix until the sugar dissolves then place everything to the side. 2. Get a 2nd decorative bowl and add in your greens. 3. Add in your honey mix over the leaves and toss the salad to evenly coat the leaves with the dressing. 4. Lay your strawberries and avocado pieces on top of the greens and coat everything with the pecans. 5. Enjoy.

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Easy Avocado Honey Salad

Key

West Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 67.4 Cholesterol 0.0mg Sodium 425.0mg Carbohydrates 7.3g Protein 2.2g

Ingredients 6 C. salad greens 3/4 C. chopped green olives 1/2 C. chopped onion 1 C. grape tomatoes

vinaigrette parmesan cheese crumbled blue cheese

Directions 1. Get a bowl, combine: parmesan, onions, vinaigrette, olives, tomatoes, and greens. 2. Toss the mix then add in the blue cheese and toss everything again. 3. Enjoy.

Key West Salad

83

SRIRACHA

Summer Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 87 kcal Fat 6.9 g Carbohydrates 6.6g Protein 0.6 g Cholesterol 0 mg Sodium 210 mg

Ingredients 2 C. cubed, seeded watermelon 1 large yellow tomato, cut into cubes 1 large red tomato, cut into cubes 1/4 C. rice wine vinegar 1/4 C. olive oil 2 tbsps chili-garlic sauce

2 tsps honey 1 tbsp chopped fresh lemon basil, or to taste salt and ground black pepper to taste

Directions 1. 2. 3. 4. 5.

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Get a bowl, combine: red tomato, watermelon, and yellow tomato. Get a 2nd bowl, combine: honey, vinegar, Sriracha, and olive oil. Combine both bowls then add in some black pepper, salt, and lemon basil. Stir the mix. Enjoy.

Sriracha Summer Salad

Chinese

Rice Noodle Spicy Salad

Prep Time: 25 mins Total Time: 30 mins Servings per Recipe: 4 Calories 450 kcal Fat 10.1 g Carbohydrates 71g Protein 20.4 g Cholesterol 109 mg Sodium 1265 mg

Ingredients

Directions

1/4 C. water, or more to taste 3 tbsps lime juice 3 tbsps fish sauce 3 tbsps brown sugar, or more to taste 1 clove garlic, minced 1 tsp minced fresh ginger root 1/2 tsp Sriracha chile sauce Salad: 1 (8 oz.) package (linguine-width) rice noodles 2 C. thinly sliced Napa (Chinese) cabbage 1 1/2 C. matchstick-cut carrots 8 oz. grilled shrimp 1 C. bean sprouts 1/2 English cucumber, halved lengthwise and cut into thin slices 2 green onions, thinly sliced 2 2/3 tbsps chopped fresh mint 2 2/3 tbsps chopped fresh cilantro 2 2/3 tbsps chopped fresh basil 1/2 C. coarsely chopped peanuts

1. Get a bowl, combine: sriracha, water, ginger, lime juice, garlic, and brown sugar. 2. Once with sugar has been fully incorporated begin to boil a saucepan full of water. 3. Once the water is boiling shut the heat and let your noodles sit submerged in the hot water for 5 mins. 4. Stir the noodles to separate them. 5. Now remove all the liquids and run the noodles under cold water. 6. Place the noodles in a bowl with: basil, cabbage, cilantro, carrots, mint, shrimp, green onions, bean sprouts, and cucumber. 7. Top the salad with your dressing then stir the mix. 8. Add the peanuts as a topping. 9. Enjoy.

Chinese Rice Noodle Spicy Salad

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SALAD

of Cucumbers and Onions I (Gurkensalat)

Prep Time: 20 mins Total Time: 8 hrs 50 mins Servings per Recipe: 8 Calories 60 kcal Fat 3.1 g Carbohydrates 7.9g Protein 1.1 g Cholesterol 6 mg Sodium 301 mg

Ingredients 2 large cucumbers, sliced thin 1/2 onion, sliced thin (optional) 1 tsp salt 1/2 C. sour cream 2 tbsps white sugar 2 tbsps white vinegar

1 tsp dried dill 1 tsp dried parsley 1 tsp paprika

Directions 1. Get a bowl, combine: onions, cucumbers, and salt. 2. Leave this mix in the fridge for 40 mins. Then add in: parsley, sour cream, dill, vinegar, and sugar. 3. Place a covering of plastic around the dish and let it sit in the fridge throughout the night. 4. Serve with some paprika. 5. Enjoy.

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Salad of Cucumbers and Onions I

Potato Salad

in Germany

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 4 Calories 183 kcal Fat 3.9 g Carbohydrates 32.2g Protein 5.4 g Cholesterol 10 mg Sodium 796 mg

Ingredients 3 C. diced peeled potatoes 4 slices turkey bacon 1 small onion, diced 1/4 C. white vinegar 2 tbsps water

3 tbsps white sugar 1 tsp salt 1/8 tsp ground black pepper 1 tbsp chopped fresh parsley

Directions 1. Boil your potatoes in water for 12 mins. Then drain all the liquid and let it cool. 2. Now fry your bacon until crispy then place the bacon to the side after breaking it into pieces. 3. Stir fry your onions in the drippings and combine in: pepper, vinegar, salt, sugar, and water. 4. Get everything boiling then add the parsley, bacon, and potatoes. 5. Once everything is hot place it all in a serving dish. 6. Enjoy.

Potato Salad in Germany

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POTATO SALAD

in Germany II

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 12 Calories 205 kcal Fat 6.5 g Carbohydrates 32.9g Protein 4.3 g Cholesterol 10 mg Sodium 512 mg

Ingredients 9 potatoes, peeled 6 slices turkey bacon 3/4 C. chopped onions 2 tbsps all-purpose flour 2 tbsps white sugar 2 tsps salt

1/2 tsp celery seed 1/8 tsp ground black pepper 3/4 C. water 1/3 C. distilled white vinegar

Directions 1. Boil your potatoes in water and salt for 32 mins. 2. Meanwhile fry your bacon until crispy and then remove it from the pan after breaking it into pieces. 3. Cook the onions in the bacon fat until browned and combine in: pepper, flour, celery seed, sugar, and salt. 4. Continue heating for 5 mins then add in the vinegar and water and get it all boiling. 5. Finally add the potatoes and the bacon and get everything hot. 6. Enjoy.

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Potato Salad in Germany II

Hungarian

Vinegar Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 98 kcal Fat 7g Carbohydrates 8.9g Protein 1.3 g Cholesterol 0 mg Sodium 393 mg

Ingredients 2 large seedless English cucumbers, sliced thin 1 extra large onions, sliced thin 1/4 C. diced fresh dill 3 tbsps white vinegar

3 tbsps vegetable oil 1 tsp salt, or to taste 1/2 tsp ground black pepper, or to taste

Directions 1. Get a bowl combine: dill, onions, and cucumbers. 2. Add in the vinegar and stir everything. Then add in the oil, some pepper, some salt, and stir the mix again. 3. Enjoy.

Hungarian Vinegar Salad

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ITALIAN

Chicken Pasta Salad

Prep Time: 10 mins Total Time: 2 hrs 25 mins Servings per Recipe: 6 Calories 218 kcal Carbohydrates 20.4 g Cholesterol 18 mg Fat 11.4 g Protein 9.6 g Sodium 654 mg

Ingredients 1 cup seashell pasta 1 cup chopped, cooked chicken meat 3 green onions, chopped into 1 inch pieces 1 red bell pepper, chopped 1 cup sliced black olives

1 cucumber, peeled and chopped 2/3 cup Italian-style salad dressing 1/4 cup sunflower seeds(optional)

Directions 1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 2. Coat mixture of pasta, bell pepper, chicken, green onions, olives and cucumber with dressing very thoroughly before refrigerating for at least 2 hours. 3. Serve.

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Italian Chicken Pasta Salad

The Best

Italian Pasta Salad I

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 12 Calories 371 kcal Carbohydrates 29.2 g Cholesterol 46 mg Fat 21 g Protein 15.2 g Sodium 1893 mg

Ingredients 1 (12 ounce) package tri-color rotini pasta 3/4 pound Italian salami, finely diced 1/2 green bell pepper, sliced 1/2 red bell pepper, sliced 1/2 red onion, chopped 1 cup Italian-style salad dressing 1 (6 ounce) can sliced black olives

8 ounces small fresh mozzarella balls (ciliegine) 3 (.7 ounce) packages dry Italian-style salad dressing mix, or to taste 1/2 cup shredded Parmesan cheese

Directions 1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 2. Coat mixture of pasta, red bell pepper, salami, green bell pepper, onion, salad dressing, olives, and mozzarella cheese with dry salad dressing very thoroughly before refrigerating for at least 2 hours. 3. Sprinkle some parmesan cheese before serving.

The Best Italian Pasta Salad I

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SOUTH AMERICAN

Pasta Salad

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 618 kcal Carbohydrates 46.4 g Cholesterol 68 mg Fat 38.4 g Protein 22.8 g Sodium 980 mg

Ingredients 2 cups spiral pasta 1 pound ground beef 1 (1.25 ounce) package taco seasoning 3 cups shredded lettuce 2 cups halved cherry tomatoes 1 cup shredded Cheddar cheese

1/2 cup chopped onion 1/2 cup French salad dressing 1 (7 ounce) bag corn chips 2 tbsps sour cream

Directions 1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 2. Cook ground beef in a large skillet for about 10 minutes or until you see that it is no longer pink from the center before stirring in taco seasoning. 3. Coat mixture of pasta and beef with mixture lettuce, French dressing, tomatoes, Cheddar cheese, onion and corn chips very thoroughly before refrigerating for at least 2 hours. 4. Add some sour cream at the top before serving.

96

South American Pasta Salad

Pepperoni

Rotini Pasta Salad

Prep Time: 15 mins Total Time: 2 hrs 25 mins Servings per Recipe: 8 Calories 415 kcal Carbohydrates 25.6 g Cholesterol 33 mg Fat 29.1 g Protein 13.9 g Sodium 1518 mg

Ingredients 1 (16 ounce) package tri-color rotini pasta 1/4 pound sliced pepperoni sausage 1 cup fresh broccoli florets 1 (6 ounce) can black olives, drained and sliced

1 (8 ounce) package mozzarella cheese, shredded 1 (16 ounce) bottle Italian-style salad dressing

Directions 1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 2. Mix pasta, dressing, pepperoni, cheese, broccoli and olives very thoroughly before refrigerating for at least an hour. 3. Serve.

Pepperoni Rotini Pasta Salad

97

LINGUINE

Romano Pasta Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 275 kcal Carbohydrates 32.2 g Cholesterol 10 mg Fat 12.8 g Protein 9.9 g Sodium 141 mg

Ingredients 1 (8 ounce) package linguine pasta 1 (12 ounce) bag broccoli florets, cut into bite-size pieces 1/4 cup olive oil 4 tsps minced garlic 1/2 tsp red pepper flakes

1/2 cup finely shredded Romano cheese 2 tbsps finely chopped fresh flat-leaf parsley 1/4 tsp ground black pepper salt to taste

Directions 1. Cook linguine in salty boiling water for about 10 minutes until tender before draining it. 2. Steam broccoli for about 5 minutes with the help of steamer insert in a saucepan. 3. Cook garlic and red pepper flakes in hot oil for about 3 minutes before adding this and broccoli to the pot containing linguine. 4. Stir in Romano cheese, salt, parsley and black pepper. 5. Combine thoroughly before serving.

98

Linguine Romano Pasta Salad

Rotini

Cucumber Pasta Salad

Prep Time: 15 mins Total Time: 2 hrs 30 mins Servings per Recipe: 8 Calories 297 kcal Carbohydrates 43.9 g Cholesterol 0 mg Fat 10.6 g Protein 7.2 g Sodium 608 mg

Ingredients 14 ounces uncooked rotini pasta 2 cucumbers, chopped 1/2 onion, finely chopped 10 cherry tomatoes, quartered

3/4 cup pitted black olives, sliced 1 cup Italian-style salad dressing

Directions 1. Cook rotini in salty boiling water for about 10 minutes until tender before draining it. 2. Coat a mixture of pasta, olives, cucumbers, tomatoes and onion with Italian dressing very thoroughly before refrigerating for at least two hours. 3. Serve. 

Rotini Cucumber Pasta Salad

99

CALIFORNIA

Mexican Pasta Salad

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 12 Calories 653 kcal Carbohydrates 66.9 g Cholesterol 63 mg Fat 31.7 g Protein 28 g Sodium 902 mg

Ingredients 1 (16 ounce) package tri-color rotini pasta 1 (15 ounce) can black beans, drained and rinsed 1 (11 ounce) can Mexican-style corn, drained 1 (4 ounce) can chopped green chilies 1/2 cup chopped red bell pepper 1/2 cup Italian-style salad dressing, or more to taste

1/2 cup shredded Mexican cheese blend 3 green onions, thinly sliced 1/3 cup minced fresh cilantro 1 slice onion, minced 2 tbsps taco seasoning mix 1/2 lime, juiced

Directions 1. Cook rotini in salty boiling water for about 10 minutes until tender before draining it. 2. Coat rotini with a mixture of black beans, taco seasoning, corn, Mexican cheese, green chilies, green onions, red bell pepper, Italian dressing, cilantro, onion, and lime juice very thoroughly before refrigerating for at least two hours. 3. Serve.

100

California Mexican Pasta Salad

Easy

Corkscrew Pasta Salad

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 12 Calories 170 kcal Carbohydrates 32.8 g Cholesterol 0 mg Fat 2.5 g Protein 5.3 g Sodium 243 mg

Ingredients 1 (12 ounce) package rotini/corkscrew pasta 1 (16 ounce) package frozen mixed vegetables, thawed 1 (15.25 ounce) can kidney beans, drained 1 1/2 cups finely chopped celery 1 cucumber - peeled, seeded and chopped 1/2 cup finely chopped green bell pepper 1/2 cup finely chopped onion 2/3 cup cider vinegar

2 tbsps margarine 2/3 cup sugar 1 tbsp all-purpose flour 1/2 tsp salt 1 tbsp prepared brown mustard

Directions 1. Bring a mixture of vinegar, flour, margarine, sugar, salt and brown mustard to boil and cook for 5 minutes. 2. Coat mixture of cooked pasta, cucumber, mixed vegetables, kidney beans, celery, green pepper and onion with this dressing very thoroughly before refrigerating it for at least an hour. 3. Serve.

Easy Corkscrew Pasta Salad

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