No Mayo Potato and Kalamata Salad

Cook’s notes: It is the season for outdoor barbecue parties and warm-weather celebrations. This potato salad does not have mayo. Instead, it uses a dressing recipe modified from Time for Dinner and is studded with kalamata olives. The salty olives blend well with the creamy potatoes.

Potatoes:
2 lb bag of baby red skin potatoes
1 Tablespoon olive oil
kosher salt

8 to 10 pitted Kalamata olives
1/3 to 1/2 cup vinaigrette (see below)

Dressing:
1/4 cup red wine vinegar
3/4 cup extra-virgin olive oil
1 Tablespoon Dijon or spicy brown mustard
Ground black pepper

Make the potatoes in the microwave: wash and scrub the potatoes. Pat them dry, and cut them in half. Cut larger potatoes into quarters. Toss with the olive oil and sprinkle liberally with the salt. Place potato cubes in a glass pie plate. Cover with a microwave-safe plate (instead of plastic wrap) and microwave at HIGH for 15 minutes or until potatoes are tender. Leave the skins on.

Make the dressing: Combine all ingredients in a jar with a tight-fitting lid. Shake well to combine.

Combine the potatoes and olive pieces. Drizzle 1/3 cup of the dressing over the warm potatoes, and stir to coat well. (I put the potatoes in a 6-cup plastic container, seal the lid, and shake it.) Sprinkle with ground black pepper.

Honey-Citrus Dressing for Watermelon

Cook’s notes: I modified a recipe from Busy Cooks for watermelon with a light citrus dressing. Ripe watermelon doesn’t really need anything else, but this citrus dressing is marvelous. It tastes like a margarita. Several guests at the party wanted to throw it all in the blender! This is also good on pineapple chunks.

• 1/2 cup lime juice
• 1/2 cup lemon juice
• 4 Tablespoons honey
• 1 Tablespoon silver tequila
• 1 teaspoon kosher salt
• 1/4 teaspoon mango hot sauce (or Tabasco or any hot sauce)

Blend all ingredients in a jar with a tight-fitting lid; stir until honey dissolves, and then put the lid on and shake well to combine. Refrigerate dressing for 1 to 2 hours before serving. Drizzle dressing over watermelon or pineapple chunks.

Texas BBQ Beans and Chicken Salad

Cook’s notes: I had a craving for barbecue dressing and found a great recipe online. The original salad included pork bacon, hard-boiled eggs, avocado, and pecans. I adapted it to make my own version. This meal salad is still quite hearty, with a barbecue vinaigrette dressing, chicken, beans, vegetarian bacon strips, and a light touch of shredded cheese.

About the vegetarian bacon: No, it doesn’t taste at all like real bacon, but I cannot eat or digest pork (food intolerance). The “fakin’ bacon” cooks up crispy and crumbles easily, making it perfect for topping a salad (it’s also delicious on a croissant with scrambled eggs and a slice of melted American cheese, if you need a high-fat breakfast. But I digress.)

Make the salad purely vegetarian: Omit the chicken and use 3 oz of roasted vegetables, such as squash and zucchini, instead. Vegans can use soy-based cheese or leave it out altogether. As a bonus, the dressing can also be used on tortellini salad (link).

Salad: Serves one
4 cups lettuce mix
3 oz shredded, cooked chicken (or roasted vegetables)
1/2 cup cooked Santa Fe beans (leftover canned beans)
2 pieces veggie bacon, cooked and crumbled (MorningStar brand)
1 oz shredded sharp cheddar cheese
2 Tablespoons Barbecue Vinaigrette (see below)

Estimated nutritional values:
11 g fiber; dietary exchanges of 4 vegetables, 0.7 dairy, and 4 oz protein.

Barbecue Vinaigrette
Makes about 12 oz. The dressing has less vinegar than usual, because barbecue sauce contains vinegar.

3/4 cup olive oil
1/8 cup dark balsamic vinegar
1/4 cup of your favorite barbecue sauce (I used Stubb’s brand without corn syrup)
1 Tablespoon lime juice
1 teaspoon cumin powder
1 teaspoon dried oregano
1 teaspoon garlic powder (I use Garlic Garni brand)
1 teaspoon Taco Seasoning Mix
1/2 teaspoon ginger powder

Place the vinaigrette ingredients in a lidded jar. Seal well, and shake vigorously until thoroughly blended.

Dressing recipe adapted from Jana Lane

Best Recipe: Vegan Nicoise Salad Plus Potato Salad

Hold the eggs, please

Cook’s notes: I volunteered to cook for a friend who had surgery recently. She prefers vegan dishes (no animal products), so I went researching and found this salad: Two in one! This versatile recipe yields a large romaine salad for one (lunch) plus a potato salad made without mayonnaise for dinner. I adapted the methods from the Rosemary Potatoes in Microwave recipe to make the potatoes. The salty olives combine so well with the potatoes. If your grocery store doesn’t sell Nicoise olives, use Kalamata olives.

You can also add cucumber slices, avocado, or capers to this salad. If you are not a vegan, you may like to add either canned tuna or grilled chicken to the salad. Hard-boiled eggs are also traditional, but I don’t like the texture, so I omit them (plus, adding them means this is no longer a vegan dish). The mustard dressing is light and delicious.

Potatoes:
2 lb bag of baby red skin potatoes
1 Tablespoon olive oil
1/2 teaspoon kosher salt

Romaine Salad: Serves one
3 cups romaine lettuce, chopped into bite-size squares
15 oz can green beans, rinsed and drained
1 red bell pepper, seeded and diced
1/2 cup cherry tomato halves
5 pitted Kalamata olives
1 to 2 Tablespoons mustard vinaigrette (see below)

Dressing:
2 teaspoons Dijon or spicy brown mustard
4 Tablespoons white wine vinegar
6 Tablespoons extra-virgin olive oil
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/2 teaspoon dried parsley

Make the potatoes in the microwave: wash and scrub the potatoes. Pat them dry, and cut them in half. Cut larger potatoes into quarters. Toss with the olive oil and sprinkle with the salt. Place potato cubes in a glass pie plate. Cover with a microwave-safe plate (instead of plastic wrap) and microwave at HIGH for 15 minutes or until potatoes are tender. Leave the skins on.

While the potatoes cook, wash and prepare the remaining vegetables.

Make the dressing: Combine all ingredients in a jar with a tight-fitting lid. Shake well to combine.

Make the romaine salad: In a large bowl, combine the romaine lettuce with 1 cup of the potatoes, 1/2 cup of the green beans, 1/2 cup of the red pepper, the cherry tomatoes, and the 5 olives. Drizzle 1 to 2 Tablespoons of the dressing on the romaine lettuce, and stir to coat well. (I put the salad in a 4-cup plastic container, seal the lid, and shake it.)

Make the potato salad: In a second container, combine the remaining potato cubes, diced red bell pepper, and green beans. Drizzle with 1 to 2 Tablespoons of the dressing; stir to coat well.

Menu suggestion: Serve the Nicoise romaine salad with a ciabatta roll and 1/2 cup berries for dessert.

Estimated nutritional values: The romaine salad has 9.8 g fiber and dietary exchanges of 6 vegetable servings.

Source: Adapted from a recipe in the book The Urban Vegan: 250 Simple, Sumptuous Recipes from Street Cart Favorites to Haute Cuisine [Paperback] by Dynise Balcavage. One reviewer called this book “a great vegan cookbook for non-vegans”, and I would agree. She does not berate omnivores, and there are lots of clever ideas and recipes I’m eager to try.

Mixed salad with strawberries

Cook’s notes: This is another “tried and liked” recipe. The scallions balance out the sweetness in the strawberries and the dressing. I also really like the results of tossing the strawberries with the dressing, and then adding them to the salad. We also had dressing left over.

Spinach salad with strawberries

I modified a terrific recipe from Kalyn’s Kitchen as follows:

Salad:

• 5.5 oz bag 50/50 mix of salad greens and baby spinach
• 3 sliced green onions (scallions)
• 16 oz box strawberries, capped and sliced

Omit the fresh dill and almonds

Dressing:

Follow Kalyn’s instructions, but reduce the sugar in half to 1/8 cup (1 oz; 2 Tbsp). Substitute Garlic Garni (garlic powder) for the fresh garlic. Use a squirt of “honey hot” mustard instead of mustard powder.

Summer Tuna Salad

Cook’s notes: This summer tuna salad does not contain mayonnaise. The key to a good chopped salad is to make sure that items are cut into relatively uniform sizes. I bought organic tuna for this salad, and it made a surprising difference in the quality of the flavor. Store the tuna mixture separate from the leafy greens, and you can eat leftovers the next day without having a wilted salad.

Hold the mayo!

Red Wine Vinaigrette:
1/3 cup red wine vinegar
1 Tablespoon mustard
1 Tablespoon honey
1/2 Tablespoon Italian herb mix
1/4 teaspoon kosher salt
2/3 cup extra-virgin olive oil

Combine the vinegar, mustard, honey, herbs, and salt. Stir until the honey dissolves. Whisk continuously and add the oil in a slow stream until incorporated. (You can also put the vinaigrette ingredients in a lidded jar. Seal well, and shake vigorously.)

 

Tuna Salad

Combine ingredients in a large bowl and mix well. Serve the tuna salad on a bed of mixed leafy greens or baby spinach. Drizzle with Red Wine Vinaigrette.

6 oz albacore tuna packed in water, drained and flaked with a fork
1/3 cup diced mixed olives (without pits)
5 oz box cherry tomatoes, halved
1 red bell pepper, seeded and diced
15 oz can chickpeas, rinsed and drained
1/2 English cucumber, peeled and diced

Basil Corn Salad with Cherry Tomatoes

Cook’s notes: Adapted from AllRecipes. This easy salad with a homemade basil-lime dressing is perfect for summer.

A summer side salad

Dressing (about 1/2 cup)
1/3 cup minced fresh basil
3 Tablespoons olive oil (1.5 oz)
1 Tablespoon lime juice
1 teaspoon sugar
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground black pepper

Corn Salad:
16 oz bag (about 3 cups) frozen corn kernels
2 cups grape tomatoes, halved
4 mini seedless cucumbers, peeled and sliced (about 1.5 cups)

Combine the dressing ingredients in a jar with a tight-fitting lid. Shake well to combine.

Cook the corn according to instructions on the bag (stovetop). Mix corn with tomatoes and cucumber; stir to combine. Drizzle with dressing and toss to coat. Refrigerate until serving.

Mustard Slaw: Hold the Mayo

Cook’s notes: Cole slaw with a vinegar-mustard dressing, instead of heavy mayonnaise. Serves 8.

Cole slaw with mustard dressing

10 oz bag shredded green cabbage
12 oz bag broccoli slaw

Dressing:
4 Tablespoons (1/4 cup) apple cider vinegar
2 Tablespoons (1/8 cup) dijon mustard
4 teaspoons sugar
2 teaspoons kosher salt
1 teaspoon black ground pepper
1/2 cup extra-virgin olive oil

Make the dressing: Whisk together the vinegar, mustard, sugar, salt, and black pepper. Slowly whisk in the olive oil until well blended.

Combine the cabbage and slaw in a large bowl. Toss to combine. Drizzle the dressing over the slaw and stir until mixed well.

Source: Dressing adapted from Food Network Magazine, July/August 2011

 

Salad Specifics: Four Plus One

Cook’s notes: These tips come from Hillary Wright, M.Ed, RD. I refer to them often.

A salad must contain at least five ingredients: four vegetables or fruits plus one extra (protein, beans, nuts, or cheese). Add up to two teaspoons raisins or dried cranberries. A typical portion of salad dressing is two tablespoons (one ounce; 3o g), but feel free to use less than this.

Recently, we made this salad: baby spinach, blueberries, Peppadew peppers, cherry tomatoes, and chopped walnuts. Tangy!

Mix and match to fill your bowl. Here are some typical ingredient sizes to help you make a side salad with 2 cups of salad:

Vegetables:

• 1 cup mixed green lettuce or baby spinach
• 5 grape tomatoes
• 1/4 cup shredded carrot
• 1/4 cup sliced cucumbers
• 1/4 cup corn kernels
• 1/2 cup roasted red peppers
• 1/2 cup steamed broccoli
• 1 cup steamed green beans
• 1 cup snow peas

Fruits:

• Up to 1 Tbsp raisins or dried cranberries
• 1/2 cup berries, grapes, or pineapple cubes
• 1/2 pear, diced
• 1/3 cup tangerine slices or mandarin orange segments
• 1 cup strawberries or watermelon chunks

Beans:

• 3 Tbsp canned beans, rinsed and drained
• 1/3 cup canned chickpeas, rinsed and drained

Extras: Nuts, Treats, or Cheese:

• 1 Tbsp sunflower seeds
• 1 Tbsp chopped pecans
• 2 Tbsp pine nuts or pistachios
• 24 toasted almonds
• 1 oz cashews
• 1/4 avocado
• 10 black olives
• 2 Tbsp blue cheese
•  3 Tbsp feta cheese

To make a salad a meal, add 3 oz lean protein (chicken, shrimp, tuna, or turkey) or 3 oz beans/hummus.

Spring Salad for One

Cook’s notes: A few leftovers make a balanced salad for a light supper. Protein, vegetable, fruit — perfectly balanced. Oh, wait, you need a grain serving with this meal — OK, then, have a brownie. That’s what I did.

Combine the following in a large bowl:

• 2 cups green leaf lettuce, torn
• 1 grilled chicken breast (3 to 4 oz), diced
• 3 oz fresh blackberries (large handful)
• 2 Tbsp pecan halves
• Drizzle of balsamic vinaigrette (I’m loving Trader Joe’s Fat Free version lately)