Salads

Barbequed Vegetable Salad

Preparation: 20 minutes
Cooking: 12 minutes
Servings: 4

Ingredients:

Salad:
3 zucchini
2 sweet red peppers
1 bunch green onions
8 tomatoes
6 asparagus
olive oil, as needed
salt and freshly ground pepper to taste

Dressing:
2 Tablespoons apple cider vinegar
1/2 cup olive oil
1 Tablespoon minced fresh basil
1 Tablespoon minced fresh oregano

Preparation:
Preheat barbecue medium-high. For salad: cut zucchini into strips and peppers into quarters. Cut green onions in 2 lengthwise. Quarter tomatoes. Snap or cut off tough bottom part of asparagus spears. Combine all vegetables in a bowl. Add a thin stream of oil, salt, and pepper. Toss to coat uniformly. Grill vegetables in the basket or specific wok for the barbeque. Cool. Cut vegetables into 1-inch pieces and transfer to serving dish. For dressing: pour vinegar into a small bowl. Stir in oil, basil, and oregano. Drizzle over vegetables. Serve this salad with chicken brochettes or Ideal Protein chicken soup.

Per serving:
Calories: 75
Fat: 2 grams
Protein: 3 grams
Carbohydrates: 9 grams

Red and Green Salad

Preparation: 15 minutes
Cooking: 15 minutes
Servings: 4

Ingredients:

Dressing:
1 teaspoon Dijon mustard
1/2 teaspoon Splenda or Stevia
1 Tablespoon lemon juice
2 Tablespoons rice vinegar
1 teaspoon dried mint
1 teaspoon dried thyme
3 Tablespoons olive oil
salt and white pepper to taste

Salad:
4 cups red leaf lettuce, washed and torn up
1/2 red onion, sliced very thin
10 radishes, sliced very thin
1 cucumber, diced
2 stalks celery, sliced

Preparation:
In a small bowl, mix dressing ingredients together. In a salad bowl, combine lettuce, onion, radishes, cucumber and celery. Add dressing to salad and toss to coat all ingredients. Serve immediately. If you have fresh herbs handy, replace dried mint and thyme with 1 Tablespoon each fresh mint and thyme. You could also garnish your salad with alfalfa sprouts or other kinds of sprouts or shoots (snow peas, mustard or radish shoots, among others), which you will find in the fresh vegetables section of your grocery store. These sprouts are not only delicious; they are also very healthy! Serve this salad with a barbequed beef flank steak or Ideal Protein leek soup.

Per serving:
Calories: 89
Fat: 3 grams
Protein: 5 gram
Carbohydrates: 6 grams

Spicy Beef Flank Steak With Fresh Cucumber Salad

Preparation: 20 minutes
Marinating Time: 2 hours
Cooking: 10 minutes
Servings: 6

Ingredients:

Marinade:
1/2 cup extra virgin olive oil
1/4 cup rice vinegar
4 cloves garlic, crushed with the skin
1 teaspoon cumin
1/2 bunch of thyme
2 teaspoons crushed black pepper
2 peppers, finely chopped
2 bay leaves
2 x 1 pound of beef flank steak
salt and pepper

Cucumber Salad:
2 cucumbers cut in big chunks 1/2 inch x 1/2 inch
10 mint leaves, chopped
1/4 onion, finely cut
1/4 cup olive oil
juice of 1 lemon
salt and pepper

Preparation:
In a large Ziploc bag, mix all marinade ingredients and set aside. Make shallow incisions in the steak so the marinade penetrates more. Let marinate in the refrigerator for at least 2 hours. In a large salad bowl, mix all cucumber salad ingredients, 30 minutes before serving. Preheat barbeque at high temperature. Put steak on hot grill to seer. Season to taste. Grill for about 5 minutes on each side. Serve steak rare or pinkish. Don’t overcook flank steak-it would get a bit stiff.

Per serving:
356 calories
14 grams fat
22 grams protein
5 grams carbohydrates

Mixed Green Salad from the Greek Islands

Preparation: 10 minutes
Servings: 4

Ingredients:

Dressing:
3 to 4 Tablespoons extra-virgin olive oil
2 to 3 Tablespoons apple cider vinegar
freshly ground black pepper

Salad:
1 small head romaine lettuce, cored and leaves separated
1 bunch arugula, trimmed and finely chopped
3 to 4 sprigs watercress, finely chopped
3 green onions, thinly sliced
4 sprigs fresh dill, finely chopped
3 to 4 sprigs fresh mint, thinly sliced
1/2 cup coarsely grated cucumber
1 small fennel bulb, trimmed and very finely chopped or grated
salt

Preparation:
In a small bowl, whisk together the oil, vinegar, and plenty of pepper. Set aside. Stack half the lettuce leaves, roll them up and cut crosswire into thin slices. Repeat with the remaining lettuce leaves. In a large bowl, combine the lettuce and other greens, green onions, dill, mint, cucumber, and fennel. Whisk the dressing again and pour it over the salad. Add salt to taste, toss, and serve. It is important to cut the greens at the last moment and to slice them very thin. If they are coarsely cut, the salad will taste different. Serve this salad with pork tenderloin or add Ideal Protein smoked soy nuts.

Per Serving:
Calories: 74
Fat: 2 grams
Protein: 3 grams
Carbohydrate: 8 grams

Seafood Salad

Preparation Time: 15 minutes
Marinating Time: About 4-6 hours
Servings: 4

Ingredients:

Salad:
1/2 red onion, finely chopped
2 celery stalks, finely chopped
1 sweet green pepper, diced
1 pollock pack, in chunks
2 big handfuls cooked shrimps
Other cooked or smoked fish that you like, in chunks
Sea salt and pepper, to taste
A pinch of garlic powder
1 Tablespoon dried parsley
1 Tablespoon dried dill

Dressing:
1/3 cup olive oil
1 Tablespoon Dijon mustard
2 Tablespoons fresh lemon juice or apple cider vinegar
2 green onions, finely chopped
1/2 celery stalk, finely chopped
salt and pepper, to taste

Preparation:
In a large bowl or a salad bowl, mix salad ingredients. In a small bowl, mix all dressing ingredients. Stir dressing in salad and let marinate in the refrigerator for a few hours so that the aromas mix well. Serve chilled over a bed of leaf lettuce. (Seafood quantities are not precise but this will allow you to adjust depending on your preferences. So if you are a big fan of pollock, be generous! And don’t hesitate to ask your fish vendor for advice-he will surely have lots of interesting ideas to personalize this salad. You can also add your favorite vegetables but make sure to cut them in small chunks and not to add too much-this would alter the taste of the seafood.

Per Serving:
Calories: 289
Fat: 8 grams
Protein: 27 grams
Carbohydrates: 9 grams