Salads

Pico de Gallo

Pico de Gallo
Makes 2 cups - Prep time: 20 minutes
Servings: 10
Calories: 15 kcal
Ingredients
  • 1 lb tomatoes ripe but firm (Roma variety preferred)
  • 1 small onion chopped finely
  • 1/4 cup green onion thinly sliced
  • 1/4 - 1/2 cup cilantro chopped (amount depends on preference)
  • 1-2 hot peppers to taste, finely minced (optional)
  • Juice of 1 or 2 limes depending on juiciness and the amount you like
  • 1-2 garlic cloves minced
  • Sea salt & black pepper to taste
Instructions
  1. Slice tomatoes in half. I prefer Roma or Italian variety because they’re more meaty than juicy. Remove the seeds since they have a tendency to be somewhat bitter. Finely dice the tomatoes into a medium-sized mixing bowl.
  2. Dice the onion and cut the green onion and add to the tomatoes. Finely mince the cilantro and garlic and add that to the bowl. If using hot chiles seed and mince those and add in.
  3. Juice one lime and add to the salsa. Taste before adding the rest of the lime juice. Adjust and season to taste with sea salt and black pepper; stir well.
  4. Serve as you would with any other salsa, but you’ll be amazed at how great fresh salsa tastes, and you can customize it any way you like. It also keeps well in the fridge for a few days too.
Recipe Notes

If hot peppers bother you, you can add some sweet pepper for extra colour and flavour. Yellow or orange peppers will give the best punch of colour. Recipe Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Pico de Gallo
Amount Per Serving
Calories 15
% Daily Value*
Sodium 3mg 0%
Potassium 144mg 4%
Total Carbohydrates 3g 1%
Sugars 1g
Vitamin A 8.9%
Vitamin C 17%
Calcium 0.9%
Iron 1.3%
* Percent Daily Values are based on a 2000 calorie diet.

Honey-Lime Fruit Salad

Honey-Lime Fruit Salad
Makes 10+ cups - Prep time: 30 minutes
Servings: 10
Calories: 210 kcal
Ingredients
  • 1 medium cantaloupe very ripe, peeled, seeded & diced
  • 1/2 of a fresh pineapple very ripe, peeled, cored & diced
  • 1 lb fresh strawberries diced
  • 1/2 lb red seedless grapes sliced into halves
  • 3 medium seedless oranges peeled and diced
  • 2-3 ripe bananas diced
  • 1/4 cup raw unpasteurized honey
  • 1 lime zested and juiced
  • 1/4 cup of fresh mint finely minced
  • Topping:
  • 1 cup of plain Greek yogurt
  • 1/2 cup sour cream
  • 2 tbsp raw unpasteurized honey
  • 1 tsp vanilla
  • 1/2 cup shredded coconut toasted
Instructions
  1. Prepare and dice all the fruit and add to a large bowl.
  2. Add the honey, lime and mint. Let stand at room temperature for a few minutes to allow the flavours to develop.
  3. For the topping… In a medium-sized bowl; stir together the yogurt, sour cream, honey, and vanilla. Toast the coconut in the oven or in a dry sauté pan over low heat, stirring regularly so it doesn’t brown too much
  4. To serve, spoon 1/2 cup of fruit salad into glass dessert bowls and spoon a couple tablespoons of the yogurt-sour cream mixture over it. Garnish with toasted coconut.
  5. Chef’s Note: You can customize this any way you like with whatever fruit is available or in season, which is always better. It also keeps well in the fridge for about a week too.
Recipe Notes

Recipe Courtesy of Chef Kevin Wagner RNCP Eating With Wisdom

Nutrition Facts
Honey-Lime Fruit Salad
Amount Per Serving
Calories 210 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Cholesterol 6mg 2%
Sodium 39mg 2%
Potassium 542mg 15%
Total Carbohydrates 42g 14%
Dietary Fiber 4g 16%
Sugars 34g
Protein 4g 8%
Vitamin A 42.7%
Vitamin C 114.7%
Calcium 7.7%
Iron 4.7%
* Percent Daily Values are based on a 2000 calorie diet.

Curried Sweet Potato Salad, with Bacon, Pineapple & Pecans

Curried Sweet Potato Salad, with Bacon, Pineapple & Pecans
Prep Time: 20 minutes – Cook Time: 30 minutes Makes 10 x 1/2 cup portions
Servings: 10
Calories: 416 kcal
Ingredients
  • 5 cups of sweet potato diced into 3/4 inch cubes (about 3 medium potatoes)
  • 2 tbsp extra virgin olive oil
  • Sea salt & black pepper
  • 1 lb of naturally-smoked bacon cooked and diced
  • 1 cup fresh pineapple tidbits
  • 1 cup chopped pecans toasted
  • 1 tsp dried tarragon or 1 tbsp fresh, chopped
  • 1 cup olive oil mayo
  • 1 medium orange zested and juiced
  • 3/4 cup orange juice
  • 2 tsp Dijon mustard
  • 1 tsp cider vinegar or other
  • 2 tsp medium curry powder
Instructions
  1. Preheat the oven to 375°F.
  2. Place diced sweet potatoes on a baking sheet. Toss with olive oil and season with salt & pepper. Roast for 20-25 minutes until tender and browned. Remove and cool.
  3. When cooled, put the sweet potatoes in a large bowl. Add the bacon, pineapple, pecans and chopped tarragon. Gently stir to combine.
  4. In a medium bowl; whisk together the mayo, orange zest & juice, curry powder, Dijon and vinegar to make the dressing. Pour over the sweet potato salad and gently stir in.
  5. This can be served right away, but will be more flavourful if you can refrigerate it for an hour or so to allow the flavours to blend and for the sweet potatoes to absorb some of the dressing.
Recipe Notes

Have a “Super, Natural” Day! Chef Kevin

Nutrition Facts
Curried Sweet Potato Salad, with Bacon, Pineapple & Pecans
Amount Per Serving
Calories 416 Calories from Fat 279
% Daily Value*
Total Fat 31g 48%
Saturated Fat 7g 35%
Cholesterol 29mg 10%
Sodium 349mg 15%
Potassium 495mg 14%
Total Carbohydrates 28g 9%
Dietary Fiber 4g 16%
Sugars 14g
Protein 8g 16%
Vitamin A 191%
Vitamin C 28.3%
Calcium 4.8%
Iron 6.7%
* Percent Daily Values are based on a 2000 calorie diet.

Creamy Caesar Dressing

Creamy Caesar Dressing
Makes about 1 1/3 cups
Servings: 10
Calories: 177 kcal
Ingredients
  • 2-3 tbsp freshly squeeze lemon juice to taste
  • 1 tbsp onion powder
  • 2-3 cloves fresh garlic minced (to taste)
  • 1 tsp Dijon mustard
  • 1 tsp anchovy paste or finely minced/mashed anchovy fillets
  • 1 tsp Worcestershire sauce
  • 1 cup olive oil mayonnaise
  • 1/2 cup dry Parmesan cheese
  • Sea salt & black pepper to taste
Instructions
  1. In a medium bowl; whisk together the first 5 ingredients until well blended.
  2. Add in the mayonnaise and whisk well.
  3. Add in the Parmigiano Reggiano cheese and gently mix. Season with salt and pepper.
Recipe Notes

Have a “Super, Natural” Day! Kevin

Nutrition Facts
Creamy Caesar Dressing
Amount Per Serving
Calories 177 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 3g 15%
Cholesterol 13mg 4%
Sodium 256mg 11%
Potassium 20mg 1%
Total Carbohydrates 1g 0%
Protein 2g 4%
Vitamin A 1.1%
Vitamin C 1.8%
Calcium 6.6%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.

Grilled Thai Chicken Salad with Red Curry Dressing

 

Grilled Thai Chicken Salad with Red Curry Dressing
Makes 6 meal-sized servings / Prep time: 40 minutes
Calories: 763 kcal
Ingredients
  • 1/4 cup rice wine vinegar
  • 3 tbsp Thai fish sauce
  • 3 tbsp raw honey
  • 2 tbsp fresh lime juice
  • 1-2 tbsp Thai red curry paste
  • 1/2 cup roasted peanuts coarsely chopped, divided
  • 6 x 5-6 oz boneless skinless chicken breast
  • 2 medium tomatoes diced
  • 1/2 English cucumber cut in thin strips
  • 4-5 green onions sliced
  • 4 cups chopped lettuce of your choice
  • 1/4 cup basil shredded
  • 1/4 cup chopped cilantro
Instructions
  1. In a medium-sized bowl; whisk together the vinegar, fish sauce, honey, lime juice and curry paste. Add 1/4 cup of the peanuts and set aside.
  2. Grill the chicken breast until done, seasoning with a bit of salt & pepper. If it’s not grilling weather you can either sauté it or broil it. Let the chicken cool a minute then thinly slice or cube it into a medium-sized bowl. Add the tomato, cucumber, and green onions. Toss with half the dressing until all ingredients are nicely coated.
  3. Lay lettuce on a serving platter or individual plates. Place the chicken salad on top of lettuce. Sprinkle with the basil, cilantro, and remaining peanuts. Drizzle the remaining dressing over the top.
Recipe Notes

Adapted from www.atasteofthai.com Have a “Super, Natural” Day! Kevin

Nutrition Facts
Grilled Thai Chicken Salad with Red Curry Dressing
Amount Per Serving
Calories 763 Calories from Fat 342
% Daily Value*
Total Fat 38g 58%
Saturated Fat 6g 30%
Cholesterol 5mg 2%
Sodium 4604mg 192%
Potassium 1658mg 47%
Total Carbohydrates 89g 30%
Dietary Fiber 12g 48%
Sugars 65g
Protein 29g 58%
Vitamin A 107.3%
Vitamin C 70.6%
Calcium 21.1%
Iron 26.3%
* Percent Daily Values are based on a 2000 calorie diet.

Curried Sweet Potato Salad, with Bacon, Pineapple & Pecans

 

Curried Sweet Potato Salad, with Bacon, Pineapple & Pecans
Prep Time: 15 minutes – Cook Time: 30 minutes Makes: 10 x 1/2 cup servings
Servings: 10 servings
Calories: 312 kcal
Ingredients
  • 5 cups peeled & diced sweet potato 1/2-inch cubes
  • 2 tbsp olive oil
  • 1/2 lb of bacon cooked, chopped
  • 1 cup fresh pineapple tidbits
  • 1 cup chopped pecans toasted
  • 1 tbsp fresh tarragon chopped For the dressing:
  • 1 cup olive oil mayo
  • 1/2 cup orange juice
  • 2 tsp medium curry powder
  • 2 tsp orange zest
  • 2 tsp apple cider vinegar (or other
Instructions
  1. Preheat the oven to 375° F. Place diced sweet potatoes on a baking sheet. Toss with olive oil and season with salt & pepper. Roast for 25-30 minutes until tender but not over-cooked. Let cool, then place in a large mixing bowl.
  2. At the same time, lay 1/2 pound of bacon out on a baking sheet. Bake for 10-23 minutes and drain off the fat, then finish cooking until almost crisp. Remove, cool, and chop.
  3. While these are cooking, place the pecans in a large metal pie plate and roast/toast for 5 minutes.
  4. When all is ready; add the bacon, pineapple, pecans and chopped tarragon to the sweet potato. Stir gently to mix.
  5. In another bowl; whisk together the mayo, orange juice, curry powder, orange zest and vinegar until well blended. Add to the sweet potato and gently fold in without mashing the potatoes.
Recipe Notes

Chef’s Tip: This makes a great side dish for cold weather dinners. It can also be made vegetarian by leaving out the bacon. Have a “Super, Natural” Day! Kevin

Nutrition Facts
Curried Sweet Potato Salad, with Bacon, Pineapple & Pecans
Amount Per Serving
Calories 312 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 4g 20%
Cholesterol 14mg 5%
Sodium 187mg 8%
Potassium 420mg 12%
Total Carbohydrates 25g 8%
Dietary Fiber 3g 12%
Sugars 12g
Protein 5g 10%
Vitamin A 190.2%
Vitamin C 16.8%
Calcium 4.3%
Iron 6.3%
* Percent Daily Values are based on a 2000 calorie diet.

Cranberry-Cheddar Waldorf Salad

Cranberry-Cheddar Waldorf Salad
Makes 8 servings / Prep time: 15 minutes
Course: Salad
Cuisine: American
Servings: 8
Calories: 229 kcal
Ingredients
  • 1/4 cup olive oil or avocado mayonnaise
  • 1/2 lemon zest & juice
  • 3 tbsp maple syrup
  • 2 large Red apples cubed
  • 2 large Granny Smith apples cubed
  • 2 stalks celery thinly sliced
  • 1/2 cup chopped pecans
  • 1/2 cup chopped dried cranberries
  • Salad greens or baby spinach
  • 1/2 cup shredded old Cheddar cheese
Instructions
  1. In a large bowl; whisk together the mayonnaise, lemon zest & juice, and maple syrup. Add the apples, celery, pecans and cranberries. Stir in. Let stand in the fridge for 30 minutes or so to blend the flavours.
  2. Place greens or baby spinach on individual plates. Spoon salad onto each and garnish with grated cheese.
  3. Adapted from www.allrecipes.com
Nutrition Facts
Cranberry-Cheddar Waldorf Salad
Amount Per Serving
Calories 229 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 2g 10%
Cholesterol 7mg 2%
Sodium 53mg 2%
Potassium 184mg 5%
Total Carbohydrates 25g 8%
Dietary Fiber 3g 12%
Sugars 19g
Protein 2g 4%
Vitamin A 3.3%
Vitamin C 9.8%
Calcium 7.5%
Iron 2.5%
* Percent Daily Values are based on a 2000 calorie diet.

“Breath of Spring” Salad

 

“Breath of Spring” Salad
Prep Time
20 mins
Total Time
20 mins
 

Delightful spring salad

Course: Salad
Cuisine: American
Servings: 6
Calories: 259 kcal
Ingredients
  • 3 tbsp Lemon juice About one lemon, freshly squeezed
  • 1 tbsp maple syrup
  • 1 tsp Dijon mustard
  • sea salt and black pepper to taste
  • 1/2 Cup olive oil
  • 1 LB asparagus small, cut into 1" pieces
  • 1 LB snow peas
  • 8 Cups baby spinach
  • 2 tbsp roasted red peppers cut into strips
  • 1/4 Cup pine nuts toasted
Instructions
  1. Bring 2 litres of water to a boil over high heat and add a teaspoon of salt. Fill a bowl with ice water. When the water boils, add asparagus. Boil until tender-crisp, 2 to 3 minutes. Using a strainer, remove asparagus from boiling water and plunge into the ice water. Drain and set aside.

    Peel any tough strings from snow peas. Place them into the boiling water. Cook until tender-crisp, about 1 minute. Remove and immediately plunge into the ice water. Drain and pat both asparagus and snow peas dry with a paper towel. Leaving much water on them will dilute your dressing.

    In a small bowl, whisk together lemon juice with maple syrup, Dijon, salt and pepper. Slowly whisk in the oil.

    Place baby spinach in a bowl, on a platter, or on individual plates. Top with asparagus, snow peas and strips of roasted red pepper. Drizzle with dressing and sprinkle with pine nuts.

Nutrition Facts
“Breath of Spring” Salad
Amount Per Serving
Calories 259 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 2g 10%
Sodium 215mg 9%
Potassium 594mg 17%
Total Carbohydrates 12g 4%
Dietary Fiber 4g 16%
Sugars 5g
Protein 5g 10%
Vitamin A 104.2%
Vitamin C 87.7%
Calcium 9.5%
Iron 26.6%
* Percent Daily Values are based on a 2000 calorie diet.