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Go to recipe lists at bottom of page
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For more Phase 1 salad recipes, see:
Phase 1 Lunches for Lunch Salads Phase 1 Legumes for Bean Salads
Basic side dish salad
Romaine lettuce Cherry tomatoes (any type tomato is okay) Green peppers (red, yellow, orange okay) Cucumber (seedless or remove seeds) Oil and vinegar to taste or 2 tablespoons prepared low-sugar dressing
Other ingredients for side salads
Variety of salad greens Red onion Radishes Red cabbage Avocado Olives (ripe or black) Marinated artichoke hearts Hearts of Palm
Toppings
Sunflower seeds, toasted pecans, walnuts, pine nuts (include in daily nut allowance)
Dressings
When shopping for prepared dressings, look for those that have from 0 to 2 grams sugars per serving. Dressings do not have to be low calorie as long as they’re within the sugar guidelines. Oil and vinegar type dressings are recommended.
Marinated Tomatoes 1 From Lawry’s New Taste of Mexico cookbooklet. An attractive, succulent way to serve tomatoes.
1 pound ripe Italian tomatoes, sliced 1/4 cup vegetable or olive oil 1/4 cup chopped onion 3 tablespoons chopped chives 1/2 teaspoon dried oregano, crushed 1/2 teaspoon Lawry’s Seasoned Pepper 1/2 teaspoon hot pepper sauce 1/4 teaspoon Lawry’s Garlic Powder with Parsley
Place tomato slices in shallow dish. In small bowl, combine remaining ingredients; pour over tomatoes. Cover and refrigerate at least 1 hour before serving.
Makes 4 to 6 servings. Double for a pot luck dish.
Marinated Tomatoes 2
2 small tomatoes, chopped (10–12 oz total) 4 green onions, sliced
Marinade: 1 tablespoon olive oil 1 teaspoon rice vinegar 1 teaspoon Balsamic vinegar 1/4 teaspoon garlic salt 1/8 teaspoon black pepper
Mix marinade ingredients and pour over tomato and onions. Chill before serving.
Optional: Add a few drops liquid red pepper seasoning to marinade.
Marinated Tomatoes 3
1 clove garlic, crushed 1/2 teaspoon salt 1 tablespoon olive oil 2 tbsp vinegar 4 large tomatoes, sliced 1/4 cup chopped fresh parsley 1-1/2 tablespoons chopped fresh basil
Mash garlic with salt; blend into oil and vinegar. Mix dressing with tomatoes, parsley, and basil. Chill 2 to 3 hours before serving.
Serves 4.
Tomato, Mozzarella, and Basil Salad Two side-dish servings or snacks. Modified from a Wild Oats recipe.
10 cherry tomatoes 2 ounces mozzarella cheese cubes (or cut 2 cheese sticks into 6 cubes each) 1 tablespoon extra virgin olive oil 1 teaspoon balsamic vinegar 1/8 teaspoon basil 1/8 teaspoon pepper to taste 1/4 teaspoon garlic salt
Slice the tomatoes in half lengthwise. Mix olive oil, Balsamic vinegar, basil, pepper, and garlic salt in a bowl. Add the tomatoes and cheese cubes, and toss to coat.
Serve chilled or at room temperature.
Avacado, Tomato, and
Hearts of Palm Salad
1 medium tomato, cubed (or use equivalent amount of cherry tomatoes, halved) 1 small jar (4.5 oz) marinated heart of palm (cut in bite-size pieces) Salt and coarsely ground pepper 1 tablespoon Newman’s Own Light Balsamic dressing
Toss all ingredients and serve chilled or at room temperature.
Sprinkle with fresh, shredded parmesan cheese.
Note: You could substitute marinated artichoke hearts for the hearts of palm. Or use some of each.
Chinese Cucumber Salad Four side-dish servings. Side dish salad. Adapted from The New American Diet. Quick and easy to prepare.
2 cups sliced cucumbers 2 tablespoons rice-wine vinegar Sweet ‘N Low Brown Sugar Twin to equal 1 tablespoon brown sugar 1 tablespoon low-sodium soy sauce 1 teaspoon sesame oil Tomato slices (for garnish)
Cut cucumbers into match-stick size pieces. Combine with remaining ingredients. Toss the salad well and chill it for at least two hours. Garnish with tomato slices.
Marinated
Asparagus Salad
2
cups (approx. 1/2 pound) frozen asparagus pieces 1/4 cup (or more) bottled Italian salad dressing
If using fresh asparagus, cook in small amount of boiling water until just tender. Drain well. Combine asparagus with remaining ingredients, stirring gently. Cover and refrigerate overnight. Stir again before serving.
Asparagus-Tomato Salad Four servings. From http://www.robinsons-fruit.com.
Dressing 2 tbsp lemon juice 1 tbsp olive oil 1 tsp red wine vinegar ½ clove garlic; minced ½ tsp Dijon mustard ¼ tsp dried basil ¼ tsp salt Pinch of pepper (about 1/8 teaspoon)
Salad 12 asparagus spears; cut into 1½" pieces 3 small tomatoes; seeded & diced 1 small red onion; sliced
Method Combine dressing ingredients; set aside.
Cook asparagus in boiling salted water until crisp-tender. Drain and cool. Combine with onion and tomato; toss with dressing.
Asparagus Salsa (not for dipping, use as a side salad) Makes 3 1/2 cups.
1 12-ounce package frozen, cut Michigan Asparagus 1 cup chopped, seeded tomatoes 1/2 cup finely chopped onions 1 garlic clove, crushed 2 to 3 tablespoons chopped fresh cilantro 1 5.5-ounce can tomato juice 3 tablespoons finely chopped jalapenos 1 teaspoon salt 1 teaspoon cider vinegar
Partially thaw asparagus and chop. Combine all ingredients. Cover and chill thoroughly, about 3 hours. Store in an airtight container in refrigerator. Use slotted spoon when serving, to drain excess tomato juice.
Green Bean & Squash Salad Four servings. From the South Beach Diet Online's "The Daily Dish."
1 cup fresh green beans 6 fresh plum tomatoes, sliced 8 ounces part-skim milk mozzarella cheese, cut into 1/2-inch cubes pinch coarse black pepper 1/2 cup Newman's Own Parmesan & Roasted Garlic 1 cup yellow squash, cut into slices 1/3 cup fresh basil, chopped
Combine all the ingredients in a large salad bowl. Cover. Place in refrigerator to cool for at least 1 hour.
Marinated Vegetables (cooked vegetable salad)
You can liven up almost any vegetables by letting them slowly soak up the delicious Italian flavors in this marinade. You can use your favorite firm vegetables. Be sure to let them marinate at least two hours—preferably an entire day. The marinated vegetables will keep for up to two weeks in the refrigerator. Serves six. Per serving: .2 gram fat, 32 calories.
1 1/4 cups water 2 tablespoons balsamic vinegar 1/3 cup cider vinegar 2 tablespoons lemon juice 2 teaspoons Italian seasoning 1/4 teaspoon white pepper 2 cloves garlic, minced 1/4 cup chopped fresh parsley 2 1/2 to 3 cups vegetables, cut in small pieces (green and red peppers, artichokes, celery, broccoli, cauliflower, red onion, zucchini, yellow squash, etc.)
Combine all ingredients except vegetables in a large saucepan. Add vegetables; bring to a boil, cover, and simmer 10 to 15 minutes until desired tenderness.
Remove from heat and cool to room temperature. Refrigerate at least two hours before serving with a slotted spoon.
Marinated Eggplant Salad From Martha Rose Shulman’s Mediterranean Light (HarperCollins) cookbook: Eggplant—you’ve had it fried, you’ve had it breaded, you’ve had it drowned in tomato sauce and cheese… now chew on this: a healthier, heartier version of this classic vegetable.
2 lb (about 3 medium) eggplant, preferably the long thin Japanese ones 3 to 4 garlic cloves (to taste) 5 tablespoons red wine vinegar 1 tablespoon olive oil 1/2 cup coarsely chopped fresh basil Salt and freshly ground pepper to taste
Slice the eggplant about 1/4-inch thick and place in a colander. Sprinkle on salt and let it set for 30 minutes. Rinse and pat dry. Steam the eggplant in a steaming apparatus for 20 minutes or until tender. It will not necessarily be translucent, as it is when sautéed. Remove from the heat.
Mix together the garlic, vinegar, and olive oil. Toss the eggplant slices with the garlic mixture and layer in a serving dish, topping each layer with basil, salt if necessary, and freshly ground pepper to taste. Refrigerate until shortly before serving. This will keep for several days in the refrigerator. Serve as a first course over lettuce leaves, with tomatoes on the side, or add to salads.
Makes 6 servings. Nutritional values per serving: 60 calories, 2g fat, 96mg sodium, 2g protein, 10g carbohydrate, and 0mg cholesterol.
Cauliflower Salad From SBD forum.
1 medium head cauliflower, broken into small florets 1/2 cup mayonnaise (light or fat-free okay, but watch the sugar count) 2 tablespoons lemon juice 2 packets Splenda 1/2 teaspoon dried mustard (prepared Dijon works too) 3 green onions, chopped 1 very finely chopped jalapeno pepper Salt and pepper to taste
Cauliflower Salad with Olives
Five-star recipe adapted from www.recipezaar.com. A simple salad, and a great take along side-dish for picnics and potlucks as it has an oil and vinegar base. One reviewer said “you can cut the dressing in half and it is still plenty. Nice looking salad as well.”
"Training is everything. The peach was once a bitter almond; cauliflower is nothing but cabbage with a college education." Mark Twain.
2 small heads of cauliflower (1 1/2 to 2 lb total) 1 small red onion, sliced thin 10 black olives, coarsely chopped 10 pimento-stuffed green olives, sliced 2/3 cup olive oil 1/3 cup vinegar 1 tablespoon basil (optional) Salt and pepper to taste
Trim the cauliflower and separate it into flowerets. Cover with boiling water and poach for 5 minutes. Plunge immediately into cold water and drain thoroughly.
Place the cauliflower in a large bowl and add the onion and black and green olives.
Combine the oil and vinegar, add salt and pepper to taste, and blend well. Pour the dressing over the salad, sprinkle with basil and toss until coated with dressing.
Chill for several hours, tossing occasionally. Serve chilled or bring to room temperature.
Greek Cauliflower Salad Makes 12 servings of 1 cup each. From The New American Diet.
1 large green pepper 1 can (2.2 ounces) sliced black olives, drained 1 small head cauliflower, separated into flowerets 1 clove garlic, minced 1 cup plain low-fat yogurt 1 tablespoon olive oil 2 tablespoons freshly squeezed lemon juice Pepper
Toss green pepper, olives, and cauliflower together. Combine garlic, yogurt, olive oil, and lemon juice. Pour over vegetables and stir. Season with pepper, and chill.
Fresh Spinach Salad (Serves 2) http://www.pcrm.org/health/recipes, from Vegetarian Cooking for People with Allergies, by Raphael Rettner, D.C.
2 cups spinach
Thoroughly wash the spinach, tearing the larger leaves. Drain well. Add the mushrooms and green onions, and toss well. Sprinkle with tamari, if desired, then sprinkle each serving with sesame seeds.
Tomato, Cucumber, and Basil Salad
4 fresh tomatoes,
quartered and sliced
Arrange cucumber and tomato in a flat bowl. Add basil leaves, dress with balsamic vinegar, and sprinkle with fresh cracked black pepper.
Cucumber Salad with Cumin Seeds From The New American Diet. The special flavor of cumin makes this salad unique.
1 teaspoon cumin seeds 1/2 cup low-fat cottage cheese 1/2 cup plain low-fat yogurt 1/8 to 1/4 teaspoon salt (to taste) 1 medium cucumber, chopped 1 small onion, finely chopped 1 tomato, chopped 1 tablespoon chopped parsley
Toast cumin seeds in a dry frying pan until brittle (a few minutes). Blend cottage cheese and yogurt in blender, add cumin seeds and salt. Combine vegetables in bowl, pour dressing over, and toss. Refrigerate about 1/2 hour before serving. Makes four cups.
Cucumber-Yogurt Salad 1
3 medium cucumbers
Cucumber-Yogurt Salad 2
2 large cucumbers, seeded and sliced 1 small red onion, sliced 1/8 cup vinegar 1/8 cup water 1 tablespoon lemon juice 2 medium cloves garlic, minced ½ tablespoon basil ½ tablespoon parsley Salt and pepper to taste 3/4 cup plain low-fat yogurt
In a large bowl, combine the cucumbers and onion. In a small bowl, mix the water, vinegar, lemon juice, garlic, basil, parsley, salt, and pepper. Stir in yogurt. Mix well. Pour the yogurt mix over the cucumbers. Place in refrigerator. Toss before serving.
Cucumber-Yogurt Salad 3
1 cup peeled and sliced cucumber 1 cup (8 ounce carton) plain yogurt (low fat or nonfat is okay) 1 clove garlic 1/2 teaspoon fresh minced mint (optional) 1/2 teaspoon vinegar 1 tablespoon lemon juice 1 teaspoon olive oil Dash of salt
Lay cucumber slices on a paper towel for 15 minutes, to strain any extra moisture from them. Put the strained cucumber in a bowl, then add the yogurt and fold in well.
In another bowl, mash the garlic with the salt, then add the lemon, minced mint, and vinegar. Mix well. Fold in the yogurt and cucumber mix with the garlic mix.
To serve, you can "thread" olive oil on top if desired. Serve chilled.
Mustard-Sauced Asparagus with Chopped Egg Two servings.
1/2 pound asparagus spears 1/4 cup yogurt 1 1/2 teaspoons minced fresh dill (or 1/2 teaspoon dried) 1 1/2 teaspoon minced fresh chives (frozen okay) 2 teaspoons Dijon mustard 1/8 teaspoon salt 1/8 teaspoon pepper 1 hard-boiled egg, chopped
Snap off tough ends of asparagus; remove scales with a kife or vegetable peeler, if desired. Steam asparagus, covered, 5 minutes or until crisp tender. Rinse under cold water; drain and chill.
Combine yogurt, dill, chives, mustard, salt and pepper in a bowl; stir well. Divide the asparagus evenly between two salad plates; top each with 2 tablespoons dressing and 1/2 chopped egg.
Amazing Broccoli (Salad) From Garlic Recipes. Six servings.
1 lb fresh broccoli, cut into flowerets and stems 1/4 cup wine vinegar 2 tablespoons olive oil 5 cloves garlic, crushed 1 teaspoon salt
Place all ingredients in a large sauce pot or microwave casserole. Cook until broccoli is just tender, about 7 minutes. Drain and refrigerate several hours before serving.
Fresh Broccoli Salad Makes about 4 cups. From http://www.pcrm.org/health/recipes.
1 bunch broccoli 1/2 cup finely sliced red onion 1–2 garlic cloves, minced 1/2 cup seasoned rice vinegar 1 tablespoon toasted sesame oil 1/2 teaspoon dried red pepper flakes
Cut or break broccoli into small florets. Transfer to a salad bowl. Add remaining ingredients and toss to mix. Chill, tossing once or twice, for 20 minutes or longer before serving.
This page on-line December 2, 2003
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