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Beyond Guacamole: Vitamin-Rich
Grapefruit-Avocado Salad
By Steve Petusevsky
From Health magazine
To remove the citrus fruits’ bitter white pith for this
fresh recipe, cut the peel away with a sharp knife. This
recipe makes more dressing than you’ll need; you can
refrigerate the extra for up to 5 days.
Prep: 18 minutes
Makes 4 servings
Ingredients:
1/3 cup orange juice
1/3 cup extra-virgin olive oil
3 tablespoons lime juice
2 tablespoons honey
1 medium halved peeled avocado, seeded and cut into 1/2-inch
chunks
1 peeled pink grapefruit, cut into sections
1 peeled navel orange, cut into sections
1/2 red pepper, chopped
4 minced green onions
4 cups field greens
Instructions:
1. Combine first 4 ingredients (through honey) in a
food processor or blender, or use a handheld immersion
blender, and process for 1 minute until the mixture is
smooth and creamy.
2. Combine the remaining ingredients (except the
greens) in a large, nonreactive bowl (glass, stainless
steel, or glazed ceramic). Toss with half of the dressing to
moisten. Serve over field greens. (Serving size: 1 cup
greens, about 1/2 cup grapefruit mixture, and 2 tablespoons
dressing.)
Nutrition:
Calories 234
Fat 17g (sat 2g,mono 12g,poly 2g)
Protein 3g
Cholesterol 0mg
Calcium 75mg
Sodium 21mg
Fiber 7g
Iron
2mg
Carbohydrate 23g
Chakchouka
(Moroccan Salad)
This is a cross between a condiment and a relish. It is
sometimes eaten with cooked eggs, but can be served
alongside just about anything. I like it spicy, but you can
season it to your own taste. It is traditionally made with
peppers that are first browned over a coal fire or under an
oven broiler, then peeled. It's OK to use the peppers with
skins on to save time, unless you are in no hurry. It's best
to make this a day before serving to let flavors marry.
Ingredients
2 tablespoons extra-virgin olive oil
8 to 10 ripe tomatoes, halved, seeded and chopped
3 cloves garlic, thinly sliced
2 green bell peppers, cored, seeded and chopped
1 jalapeno or serrano chili pepper, seeded and minced
1 tablespoon sweet paprika
1 tablespoon smoked paprika
1 tablespoon lemon zest
Salt, to taste
1/4 cup chopped fresh parsley
Method
Heat oil in a large nonstick skillet over medium heat.
Add tomatoes and cook, stirring, 4 to 6 minutes until they
break up and begin to exude juices and melt apart. Add
garlic, peppers, chili peppers, spices and lemon zest.
Continue to saute 3 minutes until well cooked and mixture
forms a thick chunky sauce. Season with salt. Sprinkle with
parsley. Makes 10 to 12 servings.
Nutrition
Per serving: 43 calories, 53 percent calories from fat, 3
grams total fat, .4 gram saturated fat, no cholesterol, 5
grams carbohydrates, 1 gram total fiber, 2 grams total
sugars, 3 grams net carbs, .9 gram protein, 12 milligrams
sodium.
Field Salad with Citrus Vinaigrette and Sugared Pecans
Photo: Randy Mayor; Styling: Mary Catherine Muir
 Outstanding
Yield
8 servings
Ingredients
· Cooking spray
· 1/4 cup chopped pecans
· 2 teaspoons sugar
· 1/8 teaspoon ground red pepper
· 10 cup gourmet salad greens
· 3/4 cup
Citrus Vinaigrette
· 2 navel oranges, peeled and sectioned
1/4 cup sweetened dried cranberries (such as Craisins)
Preparation
Heat a small nonstick skillet coated with cooking spray over
medium-low heat. Add pecans; cook 6 minutes or until lightly
toasted, stirring frequently. Sprinkle with sugar and red
pepper, and cook for 1 minute, stirring constantly. Remove
pecans from skillet. Cool on wax paper.
Combine greens, Citrus Vinaigrette, and orange sections in a
large bowl; toss well. Place 1 cup greens mixture on each of
8 plates; top each serving with 1 1/2 teaspoons pecans and 1
1/2 teaspoons cranberries. Serve immediately.
Nutritional Information
Calories: 90 (38% from fat)
Fat: 3.8g (sat 0.4g,mono 2.3g,poly 0.9g)
Protein: 1.9g
Carbohydrate: 13.5g
Fiber: 3.1g
Cholesterol: 0.0mg
Iron: 0.9mg
Sodium: 72mg
Calcium: 41mg
Steven Petusevsky, Cooking Light,
JUNE 1999
Vegetarian
Today recipe: Pickled Beet Salad
Ingredients
1 (16-ounce) jar sliced pickled beets, drained
1 small red onion, halved and thinly sliced
1 teaspoon prepared horseradish
Method
In a small bowl, toss together all ingredients. Makes 4
servings.
Nutrition
Per serving: 61 calories, no fat, no cholesterol, 15 grams
carbohydrates, 2 grams total fiber, 1 gram protein, 58
milligrams sodium.
Vegetarian
Today Recipe: Singapore Cucumber Salad
I've been seeing seedless mini cucumbers everywhere lately.
They are also called Persian cucumbers. Feel free to
substitute Kirby cucumbers in the same quantity. Mirin (rice
wine), sriracha sauce and sambal oelek or chili paste with
garlic can be found in Asian markets and some supermarkets.
Ingredients
6 mini seedless cucumbers or 1 large seedless cucumber,
thinly sliced on the bias
12 red, yellow or orange mini-bell peppers, cored, seeded
and thinly sliced or 1 / 2 yellow bell pepper
and 1 / 2 red bell pepper, cored, seeded and thinly sliced
1 / 2 cup thin-sliced red onions
1 navel orange, peeled, halved and thinly sliced
1 tablespoon low-sodium soy sauce or tamari
2 tablespoons mirin
1 tablespoon unseasoned rice vinegar
1 teaspoon sriracha sauce or sambal oelek (chili paste with
garlic)
2 teaspoons brown or black sesame seeds
Method
Combine all ingredients in a large mixing bowl and allow to
sit 10 minutes before serving. Makes 4 servings.
Vegetarian Today Recipe: Steve
Petusevsky's Ginger Soy Drizzle
Here's a simple Asian ginger vinaigrette that can be used as
a marinade or basting sauce for any vegetable or grilled
tofu or as a dressing for salad or as a dip.
Ingredients
1 tablespoon Dijon mustard
2 tablespoons grated peeled ginger root
2 cloves garlic, minced
2 tablespoons canola oil
2 tablespoons dark-roasted sesame oil
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
Juice of 1 / 2 lemon
1 teaspoon honey
1 / 4 cup ginger ale or water
Method
Combine all ingredients in a blender and puree or puree with
a hand-held immersion blender until smooth. Makes 1 cup.
Nutrition
Per serving: 34 calories, 89 percent calories from fat, 4
grams total fat, .4 grams saturated fat, no cholesterol, .9
gram carbohydrates, no fiber, .4 gram total sugars, .8 gram
net carbs, .1 gram protein, 79 milligrams sodium.
Vegetarian
Today recipe: Feta Spinach Salad With Greek Yogurt Honey
Ranch Dressing Greek Yogurt Honey Dressing:
Ingredients
1 / 4 cup fat-free or 2 percent Greek yogurt
1 tablespoon honey
1 / 4 cup buttermilk or 2 percent milk
Juice of 1 / 2 lemon
Fresh-ground black pepper, to taste
Spinach Salad:
6 cups spinach leaves, well washed and dried
2 ripe nectarines, halved, pitted and cut into 1 /
2-inch-thick slices
1 / 2 cup crumbled feta cheese
1 / 4 cup chopped walnuts
Method
To make dressing: Whisk all ingredients well in a
nonreactive small mixing bowl. Chill 30 minutes.
Place spinach in a large serving bowl. Sprinkle nectarines,
feta and walnuts over salad. Add dressing, toss and serve.
Makes 4 servings.
Nutrition
Per serving (made with 2 percent Greek yogurt and 2 percent
milk): 169 calories, 37 percent calories from fat, 8 grams
total fat, 3 grams saturated fat, 2 milligrams cholesterol,
19 grams carbohydrates, 4 grams total fiber, 12 grams total
sugars, 15 grams net carbs, 8 grams protein, 236 milligrams
sodium.
Nutrition
Per serving (made with fat-free Greek yogurt and
buttermilk): 164 calories, 36 percent calories from fat, 8
grams total fat, 2 grams saturated fat, .9 milligrams
cholesterol, 19 grams carbohydrates, 4 grams total fiber, 11
grams total sugars, 15 grams net carbs, 8 grams protein, 243
milligrams sodium.
Wheat Berry Waldorf Salad
Serves 8
Wheat berries are the mother grain from
which pasta, bread and flour are derived. Little wheat
berries pack a nutlike flavor and are pleasantly chewy. Use
a crunchy, firm, sweet-tart apple (such as Granny Smith or
Gala) for this salad. From The Whole Foods Market
Cookbook
Ingredients
2 cups uncooked wheat berries
1 cup chopped
walnuts
2 medium apples, cored and chopped
1 cup seedless
raisins
1 cup finely chopped parsley
1/4 cup apple cider
vinegar
1/2 cup apple juice
1/2 teaspoon salt
1/2 teaspoon
pepper
1/2 teaspoon ground nutmeg
1/2 teaspoon ground
cinnamon
1/2 cup extra virgin olive oil
2 tablespoons lemon
juice
Method
Put wheat berries into a large bowl, cover
with at least 2 inches of water and set aside to let soak
for 6 to 8 hours or overnight. Drain well. Put 7 cups clean
water into a medium pot and bring to a boil. Add wheat
berries, reduce heat and simmer, uncovered, for about 50
minutes, or until cooked through. (Wheat berries retain a
firm, chewy texture when cooked.) Drain and set aside to let
cool. Transfer wheat berries to a large bowl. Add walnuts,
apples, raisins, parsley, vinegar, apple juice, salt,
pepper, nutmeg, cinnamon, olive oil and lemon juice and mix
everything together thoroughly.
Nutrition
Per serving (about 6oz/179g-wt.):
Calories: 480 (220 from fat)
Fat: 24g (sat 2.5g)
Protein:
11g
Carbohydrate: 61g (Dietary Fiber 9g, Sugar 19g)
Cholesterol: 12mg
Sodium:
150mg
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