Salads

Deconstructed Falafel Salad

This salad is absolutely amazing and gives a healthier spin on traditional falafels.

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Ingredients:

1 bundle of kale, torn into pieces
2 cans of garbanzo beans, drained and patted dry
1 tablespoon of ground cumin
1 tablespoon of ground coriander
1/2 English cucumber, julienned
large handful of small tomatoes, sliced in half
1/2 red onion, sliced thin
1/2 bundle of cilantro, finely chopped
1/4 bundle of flat leaf parsley, chopped
1 bundle of mint, chopped
1/3 cup of tahini
juice of 2 lemons
2 cloves of garlic
water
sea or kosher salt and freshly ground black pepper
olive oil
pita or lavash chips

See the entire recipe and directions at Honestly Yum.

Chopped Chickpea Greek Salad

This fresh salad is bursting with flavor, and the added chickpeas give an extra boost of protein and fiber!

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INGREDIENTS

For the salad:
1 (15 oz) can of chickpeas, rinsed and drained
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 green bell pepper, chopped
1/2 small red onion, chopped
15 grape tomatoes, halved (about 1 cup)
1/3 cup pitted kalamata olives
1 medium cucumber, sliced and quartered
4 oz feta cheese, crumbled or cut into 1/2 inch cubes

For the dressing:
1 tablespon olive oil
2 tablespoons freshly squeezed lemon juice
2 cloves garlic, minced
1 teaspoon dried oregano
freshly ground salt and pepper, to taste

Read the entire recipe and directions at The Ambitious Kitchen.

Grilled Summer Vegetable Salad

This salad is perfect for an evening out on the patio enjoying an early summer evening!

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1 medium eggplant
3 ears corn
2 medium zucchini
2 small or one medium summer squash
1 whole red onion
1 bunch asparagus
1 red pepper
¼ cup herb infused oil, for grilling
2 pounds mixed grape, cherry and mini sunglow tomatoes (or any of your own favorite varieties)
¼ cup fresh basil leaves, cut into a thin chiffonade
4 ounces Gorgonzola or blue cheese, crumbled

For the Dressing:

¼ cup herb infused oil
Zest of half a lemon
Juice from one lemon (1/4 cup)
1 teaspoon Dijon mustard
½ teaspoon salt
Few grinds black pepper

See the entire recipe and directions at A Family Feast.

Strawberry, Spinach, and Asparagus Salad

All three of these ingredients can be found at our local farmer's markets! The Palos Heights Farmer's Market is on Wednesday mornings at the municipal lot at 122nd and Harlem!

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2 cups fresh asparagus cut into 1-inch pieces
2 heaping cups fresh spinach
2 cups fresh strawberries, sliced in half
1 large spring onion, chopped
1/2 cup pea shoots
2 tablespoons sliced almonds
1 ounce goat cheese, crumbled
juice from 1/2 lemon
2 tablespoons olive oil
1 tablespoon honey
salt and freshly ground black pepper, to taste

See the entire recipe and directions at Spoonful of Flavor.

Asparagus Pasta Salad

This recipe is made especially delicious with the fresh spring asparagus that's available now! It can also easily be made gluten free by substituting gluten free pasta!

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8 oz. penne pasta, uncooked (gluten free if desired)
1 lb. asparagus, trimmed and cut into 2 inch pieces
1 cup halved cherry tomatoes
1/3 cup thinly sliced purple onion

For the dressing:
1/3 cup plain Greek yogurt (if dairy free, substitute Tofutti sour cream or blended tofu)
2 tbsp lemon juice
2 tbsp olive oil
1 tbsp freshly chopped parsley
1 tsp sugar
1 tsp lemon zest
salt and pepper to taste

See the entire recipe and directions at I Wash, You Dry.

Simple Hummus Lettuce Wraps

Disclaimer: This is barely a recipe.  It is delicious, however, and sometimes we need a reminder of simple, delicious foods to eat that really don't take much time at all. 

We have a large selection of hummus on sale at the store (50% off while supplies last!) in different varieties that are perfect for making your own lettuce wraps. They're even good for picky child eaters since they can assemble them entirely on their own.

What You’ll Need:

Butter Lettuce (also called “Living Lettuce”)
Large Carrots
Cucumber
Baby Bell Peppers.
Fresh Basil
Fresh Cilantro
Your choice of Hummus
Kosher salt

See more information at directions at Treats with a Twist.

Summer Salad with Amaranth and Chickpeas

Amaranth is a grain well known in Mexico and Guatamala, but less so in the United States, which is unfortunate, since it's a fantastic, high protein, gluten free grain. Amaranth is a tiny grain that can be boiled like rice or quinoa, but it can also easily be popped like popcorn! This is a simple recipe that is a delicious introduction to a grain that definately deserves more notoriety!

Ingredients:

½ cup cooked ( via package instructions) amaranth and ¼ cup toasted Amaranth
2 cups diced cucumber, seeds removed
½ cup finely chopped red onion
¼ cup chopped fresh mint
¼ cup chopped fresh flat-leaf parsley
¼ cup toasted amaranth
2 tablespoons canola blend salad oil
3 tablespoons lemon juice
¼ teaspoon coarse sea salt
¼ teaspoon crushed red pepper
1 can Garbanzo beans (chickpeas)

See the entire recipe and directions at Growing Up Bilingual.

Vegan Superfood Detox Salad

This salad has such a delicious and unique combination of flavors- plus it's absolutely great for you!

Ingredients:

1 cup quinoa
2 cups vegetable broth or water
1 can garbanzo beans (or 2 cups cooked garbanzo beans)
2 cups mixed berries
5 ounces arugula
2 tablespoons hemp seeds
Sea salt and black pepper, to taste
Cashew-Cilantro Dressing
⅓ cup cashews
½ cup water
3 tablespoons chopped cilantro
1 tablespoon apple cider vinegar
1 tablespoon maple syrup
¼ teaspoon sea salt

See the entire recipe and directions at Calmful Living.

Avocado and Three Bean Salad

This is a wonderful salad to bring to backyard get-togethers this summer! It's quick to put together and is bursting with flavor, plus it's high in plant protein and fiber!

Ingredients:

1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can red kidney beans, drained and rinsed
1 (15 oz) can garbanzo beans, drained and rinsed
1 (15 oz) can whole kernel corn, drained (or substitute fresh)
1 large orange or red bell pepper, diced
12 grape or cherry tomatoes, halved
1 bunch cilantro, chopped
2 large avocados, peeled, pitted and diced
juice of 2 limes
1/2 cup olive oil
salt and pepper to taste
2 cloves garlic, mashed or finely diced

See the entire recipe and directions at Noble Pig.

Raw Tabouli Salad (Grain Free)

I love tabouli salad (it’s a Middle Eastern salad that is so refreshing and healthy!), and this is a neat spin on it. Usually tabouli contains bulgur wheat, but this recipe uses shelled hempseeds instead of the wheat- a neat idea that had never even occurred to me. 

Ingredients:

•    1 cup fresh parsley
•    1/2 cup fresh mint leaves*
•    1/4 teaspoon sea salt (I used 1/4 + 1/8 teaspoon)
•    4 medium yellow vine or Jersey tomatoes, chopped (I used 2-3 large red tomatoes)
•    1 cup shelled hemp seeds
•    2 tablespoons hemp oil (I used olive oil)
•    2 tablespoons freshly squeezed lemon juice

*If I can’t find mint leaves, usually I’ll just substitute the mint for a bit more parsley, or even some fresh spinach. Another nice option is adding a bit of green onions to this recipe. I also usually add a bit more olive oil and lemon juice. 

See the entire recipe and directions at Oh She Glows

 

Quinoa Salad with Grilled Vegetables

This salad is the most gorgeous thing ever, and is fantastic for end of summer barbecues! Grilling the vegetables gives them such a delicious, smoky flavor, and quinoa is a wonderful, high protein grain.

Ingredients:

1 large red onion, peeled, trimmed, sliced
1 large red bell pepper, cored, seeded, sliced
1 large yellow bell pepper, cored, seeded, sliced
1 medium zucchini, sliced lengthwise
1 medium yellow squash, sliced lengthwise
1 medium eggplant, trimmed, sliced
2 large portobello mushrooms, stemmed
1 pound asparagus spears, ends trimmed
1/4 cup olive oil
2 tablespoons white balsamic vinegar
2 cloves fresh garlic, crushed
1 teaspoon dried thyme
Sea salt and ground pepper, to taste
2 ears of fresh corn, corn silk removed, husks on
3 cups cooked quinoa
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh mint
Extra virgin olive oil, to taste
Juice from 1 lemon
Sea salt and ground pepper, to taste

Read the entire recipe and directions at The Gluten Free Goddess.

Corn and Summer Vegetable Sauté

This is a perfect summer dish that uses veggies fresh from the farmer's market!  

Ingredients:

1 tablespoon canola oil
1/2 cup chopped green onions (about 4)
1 garlic clove, minced
1 cup sliced fresh okra (about 4 ounces)
1 cup chopped red bell pepper (about 1)
1 finely chopped seeded jalapeño pepper
1 cup fresh corn kernels (about 2 ears)
1 (15-ounce) can black beans, rinsed and drained
1/3 cup minced fresh cilantro
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

See the entire recipe and directions at My Recipes.

Veggie Hemp Sushi Salad

If you're looking for something a little different for lunch, this is it!  Plus, hemp seeds are delicious and are a great source of protein and omega 3's!

  • 2 tbsp Hemp Oil
  • 1/2 cup Shelled Hemp Seeds
  • 2 cups Sushi Rice, cooked according to package directions
  • 1 Cucumber, thinly sliced
  • 2 tbsp Rice Vinegar
  • 1 tbsp Tamari
  • 2 sheets Toasted Nori, cut into small pieces
  • 1 cup Green Onion, finely diced
  • 1/4 cup Pickled Ginger, cut into small strips
  • 2 tbsp Hot Pepper Sesame Oil (optional)
  • 1 tbsp Fresh Ginger, grated (optional)

Read the entire recipe and directions at Manitoba Harvest.

Simple German Cucumber Salad

This salad is light and tasty and is a snap to put together!  It's a welcome addition to any summer meal!

  • 1/3 cup sugar
  • 3 tablespoons white or apple cider vinegar
  • 1/4 cup water
  • 1/2 teaspoon salt
  • 4 large cucumbers, peeled, very thinly sliced
  • 1/2 sweet onion, thinly sliced
  • 1 tablespoon fresh dill weed, chopped (or 1 1/2 teaspoons dried)

See the entire recipe and directions at Fearless Fresh.

Buckwheat Garden Salad

Buckwheat is such an underappreciated grain!  It's full of fiber and minerals and is a satisfying part of this unique and very filling salad.

INGREDIENTS:

1 cup buckwheat groats
2 cups water
½ tsp salt
½ chayotte or cucumber, finely diced
12 large green olives, pitted and quartered
1 small yellow bell pepper, diced
1 cup broccoli florets, chopped
¼ cup red onion, finely chopped
50g walnut, chopped
½ cup fresh dill, chopped
2 tbs fresh mint, chopped
juice of 1 lime
2 tbsp white wine vinegar
1 tbsp olive oil
½ tsp salt
½ tsp black pepper

To see the full recipe and directions, go to The Healthy Foodie.

 

Raw Apple Cider Vinaigrette

Raw apple cider vinegar is amazing for your health!  It's full of enzymes and nutrients and promotes an alkaline state.  It helps to aid digestion and many people have found it to help with weight loss.   This recipe is an easy way to add some raw apple cider vinegar to your diet (we recommend Bragg's, it's the best)!

Ingredients:

1 garlic clove, minced
1 tablespoon Dijon mustard
1/4 cup raw apple cider vinegar
2 tablespoons fresh lemon juice
1-2 tablespoons raw honey, as needed for sweetness
1/3 cup extra-virgin olive oil
salt and pepper, to taste

To see the entire recipe and directions at Detoxista.

Honeydew Salad with Poppy Seed Dressing

This is one of my favorite fruit salads.  It's so unique, and the different flavors meld wonderfully together.   

1/2 medium honeydew, seeded, flesh scooped with a melon baller
1/2 medium English cucumber, seed membrane scraped out, cut into half moons
1/2 pound seedless green grapes, cut in half (about 1 1/2 cups)
Juice of 1/2 lime
1 teaspoon canola or olive oil
1 teaspoon water
1 teaspoon honey
1 1/2 teaspoons poppy seeds
4 large fresh mint leaves, thinly sliced

Read the entire recipe and directions at Serious Eats.

Powerhouse Bulgur Salad with Orange Vinaigrette

Bulgur is a wonderful, quick cooking, high fiber, and high protein grain!  

Ingredients:

1 cup bulgur
2 cups water
2 cups torn kale
1 apple, chopped
½ cup chopped pecans
¼ cup dried cranberries
1 chopped avocado (optional)
¼ cup crumbled goat cheese (optional)

For the vinaigrette:
Juice of 1 orange
3 Tablespoons balsamic vinegar
2 Tablespoons olive oil
1 teaspoon honey
1 teaspoon minced ginger
½ teaspoon salt
¼ cup chopped fresh parsley

To see the complete recipe and directions go to the Neighbor Food Blog.