For more Phase 1 salad
Phase 1 Lunches for Lunch Salads
Phase 1 Legumes
for Bean Salads
Phase 1 Main Dish
Basic side dish salad
Cherry tomatoes (any
type tomato is okay)
Cucumber (seedless or
Oil and vinegar to taste or 2 tablespoons prepared low-sugar
Other ingredients for side salads
of salad greens
Olives (ripe or black)
Hearts of Palm
toasted pecans, walnuts, pine nuts (include in daily nut allowance)
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
1 pound ripe Italian
1/4 cup vegetable or
1/4 cup chopped onion
3 tablespoons chopped
1/2 teaspoon dried
1/2 teaspoon Lawry’s
1/2 teaspoon hot pepper
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
1 teaspoon rice vinegar
1 teaspoon Balsamic
1/4 teaspoon garlic
1/8 teaspoon black
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
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
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
Avacado, Tomato, and
Hearts of Palm Salad
servings. From SBD forum.
1 ripe, slightly firm avocado, cubed
medium tomato, cubed (or use equivalent amount of cherry tomatoes, halved)
small jar (4.5 oz) marinated heart of palm (cut in bite-size pieces)
and coarsely ground pepper
tablespoon Newman’s Own Light Balsamic dressing
all ingredients and serve chilled or at room temperature.
Sprinkle with fresh, shredded parmesan cheese.
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
2 cups sliced cucumbers
2 tablespoons rice-wine
Sweet ‘N Low Brown Sugar Twin
to equal 1 tablespoon brown sugar
1 tablespoon low-sodium soy
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.
cups (approx. 1/2 pound) frozen asparagus pieces
1 small red onion, thinly sliced
2 tomatoes, chopped
1/4 cup (or more) bottled Italian salad dressing
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.
2 tbsp lemon juice
1 tbsp olive oil
1 tsp red wine vinegar
½ clove garlic; minced
¼ tsp dried basil
¼ tsp salt
Pinch of pepper (about 1/8 teaspoon)
12 asparagus spears; cut into 1½" pieces
3 small tomatoes; seeded & diced
1 small red
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
Green Bean & Squash Salad
servings. From the South Beach Diet Online's "The Daily Dish."
1 cup fresh green beans
6 fresh plum tomatoes,
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
1/3 cup fresh basil,
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
1/3 cup cider vinegar
2 tablespoons lemon
2 teaspoons Italian
1/4 teaspoon white
2 cloves garlic, minced
1/4 cup chopped fresh
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.
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
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
medium head cauliflower, broken into small florets
cup mayonnaise (light or fat-free okay, but watch the sugar count)
tablespoons lemon juice
teaspoon dried mustard (prepared Dijon works too)
green onions, chopped
finely chopped jalapeno pepper
and pepper to taste
Cook cauliflower in large pot of boiling salted water for 10 minutes, or
until tender. Drain and rinse under cold water; pat dry.
In large bowl, mix together mayo, lemon juice, Splenda, and mustard. Add
cauliflower, green onions and jalapeno. Mix well to evenly coat. Add salt
and pepper to taste. Chill at least 30 minutes (overnight is better).
Cauliflower Salad with Olives
Five-star recipe adapted from
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.”
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,
10 black olives,
green olives, sliced
2/3 cup olive oil
1/3 cup vinegar
1 tablespoon basil
Salt and pepper to
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.
Fresh Spinach Salad
Vegetarian Cooking for People with Allergies,
by Raphael Rettner, D.C.
2 cups spinach
1/2 cup sliced mushrooms
1/4 cup chopped green onions
Sea salt (or salt) to taste (optional)
Sesame seeds, for garnish
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
Six servings. From
Recipe by Amy Lanou,
Ph.D., PCRM’s nutrition director.
4 fresh tomatoes,
quartered and sliced
1/2 large English cucumber, peeled, quartered and
1/2 cup fresh basil leaves,
3 to 4 tablespoons balsamic vinegar
fresh cracked black pepper, to taste
Arrange cucumber and
tomato in a flat bowl. Add basil leaves, dress with balsamic vinegar, and
sprinkle with fresh cracked black pepper.
Cucumber-Yogurt Salad 1
3 medium cucumbers
1 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon ground cumin
1 teaspoon dried mint leaves (or 1 tablespoon chopped fresh)
Peel cucumber, cut in half, discard seeds and slice thinly. Mix remaining
ingredients together, add cucumbers and stir together. Serves 4.
Cucumber-Yogurt Salad 3
1 cup peeled and sliced cucumber
1 cup (8 ounce carton) plain yogurt (low fat or nonfat is
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.
Mustard-Sauced Asparagus with
teaspoons minced fresh dill (or 1/2 teaspoon dried)
teaspoon minced fresh chives (frozen okay)
teaspoons Dijon mustard
hard-boiled egg, chopped
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.
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.
1 lb fresh broccoli,
cut into flowerets and stems
1/4 cup wine vinegar
2 tablespoons olive oil
5 cloves garlic,
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
Fresh Broccoli Salad
about 4 cups. From
1/2 cup finely sliced red onion
1–2 garlic cloves, minced
1/2 cup seasoned rice vinegar
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.
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December 2, 2003