Healthy Salads

Aussie Rice Salad

�  1 cup jasmine rice 
�  Frozen peas 
�  Frozen onions 
�  tinned corn 
�  Red capsicum, diced very finely 
�  Bacon flavoured bits (bacon substitute) 
�  dash of soy sauce and/or non dairy mayonaise 
�  1 tbsp Chinese 5 spice powder 

1)  Cook the jasmine rice in the microwave or on stove top, having added a dash 
of salt and 5 spice to the water. 

2)  While the rice is still hot, add the frozen peas and onions.  Stir through. 

3)  Stir in the tinned corn, red capsicum and bacon bits. 

4)  Taste and add a dash of soy or mayonaise if desired (it is nice either way). 

This can be served warm or cold and keeps well in the fridge.

Avocado Fruit Salad

�  3 or 4 ripe avocados 
�  3 or 4 ripe bananas 
�  3 or 4 Mineolas 
�  3 or 4 Pears 
�  Nayonaise, a couple of dollops 
�  Pepper to taste 

Peel and slice fruit and avocados and place in a mixing bowl. Add a couple of 
dollops of Nayonaise and stir mixture together Top with a little pepper for flavor. 
Chill and serve.

Serves: 6. 

Preparation time: 10 minutes.

Beetroot and Apple Salad

�  2 fresh beetroots (medium size)
�  2 medium apples 
�  lemon juice 
�  sugar 
�  vegetable oil (sunflower, maize, walnut, hazelnut...) 
�  optional: sunflower seeds

Peel the beetroots, wash and core the apples. (Note: do NOT cook the beetroots, they are used raw!) Grate both beetroots and apples.

Add lemon juice, sugar and a little oil to taste. Toss. Serve sprinkled with sunflower seeds which can be toasted a little in a dry pan.

Serves: 2-4

Preparation time: 20 min

Black Bean & Corn Salad

�  2 handfuls of black beans, cleaned, soaked and cooked for 8 hours 
�  1 bag frozen corn 
�  1 medium onion 
�  1 red bell pepper 
�  5 cloves garlic 
�  1/4 c. fresh cilantro 
�  1/4 t. salt 
�  juice of one lemon, one lime, one orange

Roast pepper and garlic in a 350 oven for about 30 minutes, place pepper in paper bag for 20 mintes to steam. Peel pepper and squeeze meat out of garlic cloves. Mix *drained* beans, cooked corn, chopped onion, cut up pepper, chopped roasted garlic, cut up cilantro.

Add salt to taste and the juices. Let sit overnight.

Black Bean Salad

�  3 cups dried black beans, soaked and cooked 
�  3-4 ears corn, cooked and cut off the cob 
�  1-3 bell peppers, preferably yellow or red 
�  juice and grated rind of 1 orange
�  balsamic vinegar 
�  herbs and/or spices

Mix everything together, and let sit for flavors to mix. You can season it with finely chopped fresh ginger and fresh thyme, or rosemary and thyme; there are probably dozens of tasty combinations.

You can served it as a salad (it makes lots, but it is also good heated and served over rice.

Black Bean and corn salad

�  1 (15 or 16 oz) can black beans, drained and rinsed 
�  1 (15 to 17oz.) can whole kernel corn, drained 
�  2/3 cup chopped red or green pepper (red adds color) 
�  1 medium onion chopped 
�  2 Tbs. dried cilantro (or 1/4 cup fresh, chopped) 
�  1/4 cup chopped walnuts or pecans
�  2 Tbs. olive oil 
�  2 Tbs. soy sauce 
�  2 Tbs. lemon juice 
�  2 cloves garlic , minced
�  1 Tbs. dijon mustard

Combine the beans, corn, peppers, onions, cilantro and the nuts. In a seperate bowl, whisk together olive oil, soy sauce, lemon juice, garlic and mustard. Pour the dressing over the bean mixture and blend it all together. Cover tightly and place in the fridge for about an hour before serving. Store tightly covered, but I rarely have leftovers. Makes a great side dish to any Mexican meal.

Serves: 4 or so

Preparation time: 15-20 min

Broccoli Salad

�  2 bunches of fresh broccoli, washed, drained, and cut in bite size pieces 
�  1/2 red onion, chopped in bite size pieces 
�  small pkg roasted and salted sun flower seeds 
�  6-8 baby carrots, sliced 
�  1 can water chestnuts, drained, and sliced in half 
�  1 cup mayonaise 
�  2 Tbl sugar 
�  2 Tbl vinegar

Mix all ingredients and let stand several hours in refrigerator. Recipe can be adjusted to one's taste.

Serves: 6-8

Preparation time: 10 minutes

Broccoli and Cauliflower Salad with Garlic Dressing

�  1/4 cup vegetable oil 
�  1 tbsp. garlic powder 
�  1/2 cup white vinegar 
�  1/4 cup white granulated sugar 
�  1 tsp. celery seed (optional) 
�  1 bunch of broccoli 
�  1 bunch of cauliflower

Chop the broccoli and the cauliflower into bite-size flowerets. Place them in a sealable container.

In a small bowl combine oil, vinegar, garlic powder, sugar, and celery seed. Whisk them together to make the dressing.

Pour the dressing into the container with the vegetables and shake to mix. Let the mixture marinate, shaking occasionally, for as long as you want (usually about 1/2 hour or longer).

(This recipe can be made with only broccoli or cauliflower.)

Serves: 2

Preparation time: 5 minutes

Bean Salad

Dressing: 
�  3 Tbsp olive oil 
�  3 Tbsp balsamic vinegar 
�  2 Tbsp chopped fresh basil 
�  1 clove of garlic 

Salad: 
�  1 - 15 oz can red kidney beans (drained and rinsed ) 
�  1 cup sliced celery 
�  1/4 cup chopped onion 
�  1 medium cucumber, halved lengthwise, seeded, sliced

Combine all dressing ingredients, set aside. Combine all salad ingredients: mix well, pour dressing over. Can be made up to 8 hours ahead. Tastes better if given time to "marinate"(1/2 hour would be good).

Serves: 4

Preparation time: 10 mins

Bean Salad

�  1 can cut green beans 
�  1 can yellow beans 
�  1 can red kidney beans 
�  1 can garbanzos 
�  1 can of lima beans 
�  1 med. onion cut in rings 
�  1 small bell pepper (any color)
�  1/4-1/2 c. sugar 
�  1/3 c. salad oil 
�  2/3 c. vinegar 
�  1 t. salt and dash of pepper

Drain cans of beans. Mix beans, onions and bell pepper, set aside. Mix together remaining ingredients and add to the salad. Chill several hours before serving. Great for potlucks and easy to make! Serves: 6-8 Preparation time: 10 min.

Bean Sprout Salad

�  1/2 pound bean sprouts 
�  1 cucumber, peeled, seeded, chopped (unless you are using the hothouse/English variety, no seeding/peeling required?) 
�  1 bunch radishes, sliced 
�  1 head fresh anise/fennel, depending on what your market calls it, sliced. 
�  1 or 2 carrots, grated 
�  sliced red onion or scallions to taste 
�  toss with rice vinegar

Serve on a bed of lettuce.

Bean and Corn Salad

�  1 can of sweet corn 
�  1 can of red kidney beans (or other according to taste) 
�  1/4 cup of diced red peppers 
�  1/4 cup of diced onions 
�  1/2 cup of Italian salad dressing
�  Dairy free "Parmesan" cheese (to taste)

Drain liquid from beans and wash with cold water. Strain out water and allow beans to drip dry. Then drain liquid from corn, and put in mixing bowl. Add diced peppers and onions to bowl. Then add the beans. Next add the beans and the salad dressing. Mix well, then add the cheese (if desired).

Put in the fridge for at least 24 hours to allow taste to mend together. After that you may eat cold, by itself or throw it on a roll with lettuce and other veggies!

Serves: 5

Preparation time: 15 minutes
Nutrition Information: Very healthy, especially if you use the oil free salad dressing. It is a great thing to have in the fridge just to snack on.

between meals. Also serves as a good side dish with dinner.

Bean and Orange Salad

�  1 can red beans or black beans... drained and flushed with water 
�  2 oz. diced tofu cheese 
�  1 can manderain oranges...drained
�  1/4 cup minced red onion 
�  black pepper to taste 
�  1/4 tsp fresh cilantro 
�  1/4 tsp minced garlic

Combine and chill...serves 3.