Healthy Recipes - Salads & Dressings

Chicken Salad on a Salad

By Rebecca Colvin, MPH, RDN, CSO

This wholesome chicken salad not only tastes great but also provides a balanced mix of protein, fiber, gut-friendly probiotics and essential nutrients like vitamin B-12. Enjoy it with lettuce, tomatoes, and cucumbers for a refreshing, satisfying meal!

Ingredients

Chicken Salad

1 whole chicken (grass-fed, organic)

2 - 3 stalks celery, chopped

3 whole green onions, chopped

2 - 3 cups grapes, halved

1 cup plain organic Greek yogurt

Juice of 1 lemon

Salt to taste

Fresh ground black pepper to taste

Small handful of fresh dill, minced

Cayenne pepper, to taste

1/2 cup slivered almonds

For Serving

Gem lettuce

Cherry tomatoes

Cucumber, sliced

 

Method

1. Place chicken in a large pot of water. Turn on the heat and bring to a boil.
2. Reduce heat and simmer until a thermometer placed in the breast and innermost part of the thigh reads 165° (about 45 minutes to an hour).
3. Remove the chicken from the pot and place on a plate. With your fingers or a fork, pull all of the meat off the bones, chop into bite-sized chunks, and place in a large bowl.
4. Add all your fruits and veggies to the bowl with the chicken.
5. In another bowl, mix yogurt and lemon juice. Add the dill, a dash of cayenne pepper and salt and pepper to taste.
6. Pour dressing over the chicken/veggie/fruit mixture and stir gently until everything is thoroughly mixed. Stir in the almonds.
7. Allow the salad to chill in the refrigerator for several hours (or even overnight). Serve over a bed of fresh gem lettuce, cherry tomatoes, and sliced cucumber.

Adapted from The Pioneer Woman by Rebecca Colvin, Dietitian Nutritionist.

Beet Green Salad with Tomatoes and Sweet Corn

Ingredients

Method

1. Prepare the beet greens: Wash and dry the leaves. Cut off the long stems then slice the leaves into ½ inch pieces. Place them in a serving bowl.
2. Add olives, sun dried and cherry tomatoes to the bowl.
3. Shuck the corn kernels: Remove the outer leaves and corn silk. Place a baking sheet on the counter top and line the inside with a kitchen towel. Position the corn cob upright, holding the top end with your fingers, keeping the opposite end firmly planted on the towel. Using a sharp knife, carefully slice off the corn kernels from the cob. (Cutting the corn on the towel and sheet pan prevents the kernels from scattering all over your work surface). Add corn kernels to the serving bowl.
4. Make your dressing: whisk chopped garlic, olive oil, lemon juice and black pepper together.
5. Toss the dressing with the other ingredients until well coated. Top with crumbled feta (if using). Enjoy!

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Radicchio & Apple Salad

Ingredients

Salad
2 small or 1 medium to large granny smith apples (250g / 9oz)
1 small head of radicchio (300g / 10oz)
1/3 cup manchego cheese, grated (40 grams / 1.5oz; optional)
1/2 cup of sliced raw almonds (60 grams / 2oz)
Salt and pepper
Juice of 1/2 lemon

Dressing
1/4 cup extra-virgin olive oil
1/4 cup champagne vinegar
1 tbsp dijon mustard
1/4 tsp salt

Method

1. Preheat the oven to 350 F.
2. Combine sliced almonds, 1 tbsp olive oil and 1 tsp of salt. Roast almonds for 5-6 min until slightly golden brown, remove from oven and let cool on baking sheet.
3. Remove outer leaves of radicchio head, core and shred against grain into ¼ inch strips.
4. Place shredded radicchio into ice water bath for 10 min, drain and spin dry.
5. Julienne apples and toss with lemon juice.
6. Combine radicchio with shredded manchego and toss. Add apples and half the almonds and toss with dressing. Top with remaining almonds, divide into two bowls and serve.

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Roasted Vegetable Salad with Chipotle Dressing

Ingredients

Roasted Vegetables
1 medium sweet potato peeled and cut into 1" cubes
1 red bell pepper, cut into 1" squares
1 medium red or golden beet, peeled and cut into 1" cubes
1 ear of corn, outer leaves and silks removed
2 tbs extra-virgin olive oil, divided
1 tsp smoked paprika
Salt and pepper

Dressing
¼ cup extra-virgin olive oil
1 tbs balsamic vinegar
1 tbs lime juice
1 tsp adobo sauce (from a can of chipotle peppers in adobo)
½ tsp maple syrup
1 small clove garlic, pressed
¼ tsp salt

Salad
½ cup toasted pepitas or sunflower seeds
5-6 packed cups of baby arugula or spring mix
1/3 cup oil-packed sun-dried tomatoes, rinsed and drained
1 avocado, diced

Method

1. Preheat the oven to 425 F.
2. Combine the chopped sweet potato, bell pepper and beets in a large bowl. Drizzle with 1 tbs of the olive oil, sprinkle with the smoked paprika, season with salt and pepper, and toss until coated (you may want to toss the beets separately if using red beets—otherwise they will turn the other veggies red). Arrange these in a single layer on a rimmed baking sheet.
3. Rub the corn cob with the remaining 1 tbs olive oil and season with salt and pepper. Wrap it in aluminum foil.
4. Roast the vegetables in the oven. The corn will be done after about 15-20 minutes. Once cooled, slice roasted corn kernels off the cob with a sharp knife and set aside. Continue roasting the sweet potatoes, peppers, and beets until they are tender and caramelized, 15-20 minutes longer.
5. Combine all dressing ingredients in a jar. Close lid tightly and shake until blended.
6. To prepare the salad, combine the arugula or spring mix, roasted vegetables, toasted pepitas or sunflower seeds and sun-dried tomatoes in a large bowl. Drizzle with dressing, add the diced avocado and toss. Serve immediately.

Cucumber-Tahini Dressing

Ingredients

1 cucumber, sliced in half, seed and chopped
¼ cup tahini
¼ cup olive oil
Juice of 1 lemon
½ teaspoon salt
1 clove minced garlic
2 tablespoons minced onion
1 teaspoon ground cumin

Method

1. Put all ingredients in a blender or food processor. 
2. Blend until smooth and creamy, stopping occasionally to scrape the sides of the blender or food processor.
3. Store in covered container in the refrigerator for up to 3 days. Shake before using.

Roasted Beet Salad with Pears and Pecans

Ingredients

Method

1. Bake pecans in a 350 F oven for about 10 minutes.
2. Place cut pears in lemon juice while preparing the greens.
3. Clean and cut greens in pieces of your choice.
4. Mix salad greens with olive oil and toss.
5. You choice: mix in the pears with lemon juice or use artistry to layer on greens.
6. Carefully add beets to avoid turning the salad completely red.
7. Top with chopped pecans and optional cheese.

Panzanella Italian Bread Salad

This salad is very popular in Tuscany and other parts of central Italy. It can have many variations and is perfect in the summer when tomatoes are abundant. It is a low cost recipe that quick and easy. The juice of the tomatoes is used as part of the dressing to soak up the crusty bread.

Salad Ingredients

1 red bell pepper, seeded and cut into 1 inch cubes
1 cup crusty bread cut into crouton shapes*
2 large ripe tomatoes, cut into 1-inch cubes –save the tomato juice
1 cucumber – unpeeled if organic and fresh, seeded and diced
1 yellow bell pepper, seeded and cut into 1 inch cubes
½ red onion, diced or larger pieces if you prefer
20 basil leaves, sliced and chopped (chiffonade)
2 Tablespoons chopped olives

*You can use day old bread that has hardened or toast bread in the oven. The bread can be cut into croutons before or after the bread is toasted.

Dressing Ingredients

Juice from the tomatoes
2 Tablespoons olive oil
3 Tablespoons red wine vinegar or your choice
½ Teaspoon mustard
½ Teaspoon salt (more or less)
¼ Teaspoon fresh ground pepper

Directions

1. Toss bread and vegetables together. Add dressing, mix well and serve right away

Additions you may like

Variety of sliced zucchini
Other types of onions
Corn kernels
Pasta, rice, garbanzo beans or other legumes or potatoes

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Mandarin Salad

Prep Time: 25 minutes
Cook Time: 10-15 minutes(Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Serves 4-6

Ingredients

1/2 cup sliced almonds
3 tablespoons sugar
1/2 head iceberg lettuce
1/2 head romaine lettuce
1 cup chopped celery
2 whole green onions, chopped
1 (11 ounce) can mandarin oranges, drained
2 chicken breasts, grilled or baked and diced into bite size pieces (recommend seasoning breast with salt and pepper prior to cooking)

Dressing

1/2 tsp salt
dash of pepper
1/4 cup vegetable oil
1 Tbsp chopped parsley
2 Tbsp sugar
2 Tbsp vinegar
dash of Tabasco sauce

Method

1. In a small pan over medium heat, cook almonds and sugar, stirring constantly until almonds are coated and sugar dissolved. Watch carefully as they will burn easily. Cool and store in air-tight container.
2. Mix all dressing ingredients and chill.
3. Mix lettuce, celery, onions and diced chicken. Just before serving add almonds and oranges. Toss with dressing.

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Ultimate Broccoli Salad

Ingredients

Method

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Green Kale and Avocado Salad

Chronic inflammation can wear down your immune system and decrease your body's ability to function normally. Over time, this imbalance may contribute to your risk for chronic diseases such as cancer, arthritis, diabetes and heart disease. Did you know that foods can increase or decrease chronic inflammation? This yummy kale salad has many anti-inflammatory foods to help support your immune system. Enjoy!

Ingredients:

1 bunch kale, washed, dried and stripped of their stems
Juice of 1 lemon
1/4 to 1/2 teaspoon sea salt
1 ripe avocado
1/4 cup currants, raisins or dried cranberries
Handful of nuts of your choice, coarsely chopped
Handful of toasted pumpkin seeds
1 to 3 teaspoons of olive oil
2 tablespoons of your favorite fresh herb – thyme, cilantro, parsley, basil
Lemon, sea salt and cracked black pepper to taste

Directions:

1. After removing stems, chop kale into 1 to 2 inch pieces. Place kale in large bowl and add lemon juice and sea salt, let rest for 5 to 10 minutes (this will decrease some of the bitterness).
2. Cut avocado in half, remove the pit and cut each half into cubes (without cutting into the skin) while it is in the avocado skin. Flip the skin inside out and add the avocado cubes to the kale.
3. Add currants, raisins or cranberries, nuts and seeds to the salad.
4. Toss and lightly mash it (using a fork) until the avocado is incorporated.
5. Add fresh herbs and toss, then add olive oil and toss again.
6. Taste to see if more lemon juice, salt or pepper is needed.

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Roasted Butternut Squash Salad with Cider Vinaigrette

Butternut squash (cucurbita moschata) is technically a fruit that has a sweet and nutty taste. It is an excellent source of vitamin A that helps support vision and immunity, to name a few of its benefits. In addition, it is a very good source of fiber, vitamin C, vitamin B6, copper and manganese. A nutrient-dense food choice!!

There are many seasonal, classic recipes for roasted butternut squash and squash soups, as well as more creative ways to enjoy butternut squash. For example, roasted squash is great to include in a whole grain tortilla or lettuce wrap along with black beans, caramelized onions, a sprinkle of grated cheese, cilantro and your favorite salsa. You can even use butternut squash as an alternative in baking - even in muffins!

Cook Time: 30 minutes
Level of Difficulty: Easy

Ingredients

1 butternut squash (1½ pound), peeled and diced into ½" pieces
1 tbsp extra virgin olive oil
1 tbsp pure maple syrup
1 tsp salt
½ tsp freshly ground black pepper

Cider Vinaigrette
3/4 cup apple cider or apple juice<
2 tbsp apple cider vinegar
2 tbsp minced shallots
2 tsp Dijon mustard
8 tbsp of olive oil
1 tsp salt
½ tsp pepper

Additions
4 ounces baby arugula, washed and dried
½ cup walnut halves, toasted
1/4 cup pomegranate seeds
3/4 cup freshly grated Parmesan (optional)

Method

1. Heat oven to 375 degrees F.
2. Place the butternut squash on a sheet pan. Add 1 tablespoon olive oil, the maple syrup, salt and black pepper and toss. Roast the squash for 30 minutes, turning once, until tender.
3. Making the Cider Vinaigrette: While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about 1/4 cup. Remove from heat and whisk in the mustard, 8 tablespoons or 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon of pepper. Set aside.
4. Place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, pomegranate seeds and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper, if needed, and serve immediately.

Adapted from recipe by Ina Garten

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California Harvest Salad

Ingredients

2 Tbsp olive oil
1 lemon, juiced
1 tsp honey
¼ tsp salt
1 dash nutmeg
1 – 5 ounce bag baby lettuce
1 fresh stone fruit (nectarine or peach), sliced
1 avocado, sliced
1 ounce feta cheese, crumbled

Method

In a large bowl, combine olive oil, lemon juice, honey, salt and nutmeg. Add lettuce; toss to combine with dressing. Arrange stone fruit and avocado slices on top of salad. Scatter cheese crumbles on top and serve immediately.

Recipe courtesy of Mediterranean Foods Alliance on behalf of California Avocado Commission.

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Beet & Cucumber Salad

Ingredients

Method

1. Preheat oven to 400° F. Wrap beets in foil. Bake until tender when pierced with fork, about 45 minutes to one hour. Cool then peel beets. Cut each beet into six slices.
2. Whisk together sour cream, vinegar, horseradish and Splenda in a bowl. Season dressing with salt and pepper.
3. Divide lettuce leaves among four plates. Overlap beet slices and cucumber slices atop lettuce. Drizzle with dressing and serve.

Note: Beet greens are a tasty source of magnesium and iron. They can be substituted for spinach or Swiss chard in recipes. Simply cut washed greens into ribbons and steam or sauté in olive oil; finish with a splash of balsamic vinegar, and season with salt and pepper to taste.

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Broccoli Salad

Ingredients

Method

1. Boil water in a large pot. Add 1 teaspoon sea salt and broccoli stems. After a few seconds, add broccoli crowns. Blanch 30 seconds or until color is bright and somewhat translucent. Remove from boiling water and plunge into ice cold water. Drain well.
2. In a large bowl, combine olive oil, vinegar, and ¼ teaspoon sea salt. Add grated carrots and raisins; toss to combine. Cut broccoli into florets and peel and dice the stems. Add to bowl; mix thoroughly. Add walnuts immediately before serving.

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Colorful Egg and Potato Salad

Ingredients

Method

Suggestions:

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Fiesta Salad

Prep Time: 10 minutes
Level of Difficulty: Easy

This salad is packed with vitamins, minerals and antioxidants!

Ingredients

1 cup of corn, fresh or frozen
1 can of black beans, drained and rinsed
1 cup chopped tomatoes
1 cup chopped red and green bell peppers
1/2 cup chopped cucumber
1/2 cup shredded zucchini
1/2 cup minced red onion
1/2 cup sliced olives
2 tablespoons chopped cilantro
Juice of 1 lime or 1/2 of lemon
1 medium avocado, chopped

Directions

Mix all ingredients except for avocado. Gently fold in avocado. Drizzle with olive oil or grapeseed oil if desired.

Suggestions

Add in diced chicken, shrimp or tofu
Add shredded cheese
Add seasonings such as hot peppers or cumin

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Marinated Rainbow Salad

Ingredients

Vegetables:
1 cup chopped lightly cooked asparagus or green beans
1 cup sliced red and yellow bell peppers
1 cup thickly sliced or quartered mushrooms\
¼ cup thinly sliced white or red onion
2 small tomatoes quartered, or 12 cherry tomatoes, cut in half
8 black olives, sliced (about ¼ cup when sliced)

Method

1. Whisk together ingredients to make the marinade.
2. In a large bowl, combine all vegetables (except tomatoes) and the marinade ingredients and stir. Cover, refrigerate and mix every few hours, if possible, or at least two times a day. Keep covered in the refrigerator for up to three days.
3. Add tomatoes just prior to serving.

Nutrition at a Glance (per serving)

Each serving includes one eighth of the marinade
Calories: 90
Total fat: 8g
Saturated fat: 1g
Carbohydrate: 5g
Dietary fiber: 1g
Protein: 1g

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Mediterranean Vegetable Salad With Grains

Prep Time: 30 min
Cook Time: 30 min
Level of Difficulty: Easy
Makes 4 Servings

This salad combines a small amount of wild rice and quinoa for a wonderful texture when mixed with vegetables. It can be served warm or at room temperature. Cooked chicken or seafood such as crab, shrimp or scallops can be added to make it a complete meal.

Ingredients

Dressing:
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon water
¼ teaspoon dried oregano
¼ teaspoon dried mint
1 teaspoon finely minced fresh basil or ½ teaspoon dried basil
Optional: 1 teaspoon prepared mustard

Salad:
2 cups spinach, Swiss chard or other greens, cleaned and cut into strips
½ cup chopped marinated artichoke hearts (6.5-ounce jar), drained; reserve marinade to use later
¼ cup sliced olives
½ cup cherry tomatoes, halved, or ½ cup chopped sun-dried tomatoes that were marinated in oil and drained before use.
1 teaspoon finely chopped fresh parsley
¼ cup cooked quinoa or brown rice**
¼ cup cooked wild rice
¼ cup toasted pine nuts
½ cup crumbled feta cheese or fresh goat cheese

Method

1. In a large bowl, whisk together the dressing ingredients. Add spinach and mix well. Add artichoke hearts, olives, tomatoes and parsley, tossing all ingredients together.
2. Add quinoa and wild rice and fluff with a fork.
3. Sprinkle with pine nuts and feta cheese.

This salad can be prepared in advance; add the pine nuts and feta cheese at time of serving.

Serving Suggestion:
Add other vegetables such as chopped roasted bell peppers, sliced mushrooms, cucumbers, red, white or green onions, grated carrot, lettuce, shelled edamame (green soybeans), garbanzo beans, lentils or other dried, cooked beans.
Add grilled or poached chicken, or seafood such as crab, shrimp, scallops or sardines.

** Quinoa (pronounced “KEEN-wah”) is considered a “super” grain, since it contains more high-quality protein than most other grains. An ancient grain, it fits into our modern lifestyle especially because it cooks in about 15 minutes. Quinoa must be rinsed well before cooking to remove any residue of saponin, a bitter coating that protects the grain from birds and insects when it is growing. Quinoa, like rice, is cooked with a ratio of one part grain to two parts water, but with cooking, quinoa increases three to four times in volume.

Nutrition at a Glance (per Serving)

Calories: 200
Total fat: 15g
Saturated fat: 3g
Total carbohydrate: 11g
Dietary fiber: 2g
Protein: 6g

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Quick And Easy Fiesta Salad

Prep Time: 20 min
Cook Time: 5 min( Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Ingredients

½ cup cooked corn (fresh or frozen); or 1 small ear of corn, boiled, kernels removed from the cob*
1 8- to 10-ounce jar roasted red peppers or 2 fresh red peppers, roasted, peeled, seeded and chopped**
¼ cup chopped cilantro (½ bunch cilantro, stems removed and chopped)
¼ cup chopped red onion
¼ cup olives, cut in half
½ avocado, cut into small chunks
Optional: lettuce, mixed leafy greens or spinach

Method

Place all ingredients except the avocado in a large bowl and toss. Carefully mix in chopped avocado. If you wish, serve on top of the lettuce or mix the leafy greens and spinach into the salad.

To turn this side dish into a satisfying entrée, top with some chicken or fish, cheese or tofu. Beans add flavor, protein and loads of fiber along with more carbohydrate. You can also add tomatoes, cucumber, zucchini, olive oil, salt, pepper, cumin or cayenne pepper, jalapeno or other hot peppers, lime or lemon juice.

* To cut kernels off of a cooked ear of corn: After it cools, stand the ear of corn on end in a deep wide bowl. With a large, heavy, knife, cut in a strip from top to bottom down one side of the cob, cutting close to the cob. Rotate cob and repeat, shearing off all the kernels.

** Roast the peppers by placing them directly on an open gas flame, turning them frequently with tongs until all sides are charred black, 7 to 10 minutes. (Alternately, the peppers can be roasted under the broiler or grilled on a gas or charcoal grill.) Place the peppers in a plastic or paper bag and cool for 10 to 15 minutes. Peel the peppers, remove the seeds and the stems and chop.

Nutrition at a Glance per serving (for ¼ recipe)

Calories: 95
Total fat: 5g
Saturated fat: 0.5g
Total carbohydrate: 10g
Dietary fiber: 2g
Protein: 2 g