Salad Recipe Suggestions

Horiatiki means villager in Greek, so this dish simply means villager’s salad.

Ingredients:
Serves Four
125 g Greek feta
2 green peppers
1 cucumber
1 small red onion
5 ripe tomatoes
1 handful of Kalamata olives
1 teaspoon dried oregano
3-4 tablespoons extra virgin olive oil
3-4 tablespoons red wine vinegar

It’s typically made with tomatoes, onion, cucumbers, olives and feta. It’s then dressed with olive oil and vinegar. All of these ingredients are loaded with nutrients and considered staples in Greek cooking.

The vegetables in the salad make it high in fibre. Vegetables also contain many antioxidants and nutrients, including vitamin C, vitamin K and potassium. 

The olives and olive oil contain healthy monounsaturated fats. These fats may reduce your risk of a heart attack and stroke, as well as reduce inflammation.
The feta sprinkled onto the salad is another staple of Greek cooking.

Feta is made from sheep or goat’s milk. It’s good for your bones since it’s high in calcium, protein and phosphorous. In fact, it contains more calcium than most other cheeses.

Method:
1. Crumble the feta into chunks, de-seed and slice the peppers, and peel and slice the cucumber and onion. Slice the tomatoes.
2. Combine all the ingredients except the oregano, oil and vinegar in a salad bowl.
3. Just before serving, sprinkle the salad with the oregano, season with freshly ground black pepper and dress with the oil and red wine vinegar.

Enjoy ...

All the best Jan

N.B. This post taken, which includes relevant links, from here
https://thelowcarbdiabetic.blogspot.co.uk/2017/07/horiatiki-villagers-salad-delicious.html

How about this "all-time favorite summer salad. It’s easy to put together and highlights fresh homegrown tomatoes, cucumbers and herbs. With its simple red wine vinegar and olive oil dressing, this salad comes together in just a few minutes. Easy tomato cucumber salad is perfect for a barbecue or picnic.

This salad is so versatile. It’s easy to double or triple the recipe for a crowd and always gets rave reviews. You can use whatever fresh herbs you have — basil, mint, parsley or even cilantro. I used basil today, but half basil and half mint is another favorite combination.

The key to this salad is letting the onions and cucumbers sit in the vinegar for a few minutes before adding the rest of the ingredients. This takes the edge off the raw onions and adds a nice tangy kick to the cucumbers. However you make it, this easy tomato cucumber salad is the perfect taste of summer.

INGREDIENTS
Serves: 6-8 servings
½ purple onion, thinly sliced
2 cucumbers, peeled and thinly sliced
2 tablespoons red wine vinegar
4 large tomatoes
¼ cup good olive oil
2 tablespoons chopped fresh basil
coarse sea salt and freshly ground pepper to taste

INSTRUCTIONS
Add onion and cucumber to large bowl and toss with vinegar. Let sit while you prepare the rest of the ingredients.
Cut tomatoes into thin wedges and add to bowl with cucumbers and onions. Add olive oil, basil, salt and pepper and toss."

Original recipe idea here
http://cookeatpaleo.com/easy-tomato-cucumber-salad/

All the best Jan

Sometimes, do you just want a a simple green salad? I know I do, and this easy recipe idea may be just what you are looking for. Great to eat at home with family and friends, or if you've been invited to a get-together and you've offered to take a salad bowl you may wish to consider this! It's a simple, fresh-tasting salad to serve as part of a summery buffet ... just perfect!

Ingredients:
Serves up to 10
1 tbsp lemon juice
pinch of salt
4 tbsp olive oil
small bunch finely chopped chives
200g bag mixed salad leaves
2 sliced, ripe avocados

From an original BBC Food recipe you can see method and more (including relevant links) here
https://thelowcarbdiabetic.blogspot.co.uk/2015/07/a-simple-green-salad-with-avocado.html

All the best Jan

There's a farm down the road on the sand that actually grows mixed salad leaves. They plant alternate rows of different things, which looks quite spectacular with the red things among different colours of green, then harvest the lot with one of these

http://www.ploeger.com/en/products/2475/

chris c wrote:There's a farm down the road on the sand that actually grows mixed salad leaves. They plant alternate rows of different things, which looks quite spectacular with the red things among different colours of green, then harvest the lot with one of these

http://www.ploeger.com/en/products/2475/

Thanks Chris ...

All the best Jan

How about growing your own mixed salad leaves ...

"Most of us have bought bags of rocket or mixed salad leaves from the supermarket, but how many ever finish the whole packet? Well, if you’re anything like me, the chances are the opened bags end up at the bottom of the fridge with the leftovers turning slimy.
If this sounds familiar, you can avoid waste and save money by growing your own. Salad leaf mixes are about the easiest crops you can grow, and you can pick leaves as and when you need them. The result? No more wasted leaves that have to be consigned to the compost heap."

Continues here
https://www.saga.co.uk/magazine/home-garden/gardening/fruit-and-veg/grow-your-own-mixed-salad-leaves

All the best Jan

You stole them from the farm, didn't you? <G>

Triple Berry Salad is so colourful and absolutely delicious. Just have a read of the ingredients and your taste buds are already in action savouring the great taste. Make a note of the ingredients - go out and get them and then just make and enjoy this super summery salad.

Ingredients:
Serves 4
9oz baby spinach, torn
1 cup sliced strawberries
1 cup raspberries
1 cup blueberries
1/2 cup sliced almonds, toasted
1/3 cup chopped basil
1 avocado, chopped
4oz goat cheese

Directions:
Divide baby spinach between plates then top with berries, almonds*, basil and chopped avocado. Crumble goat cheese on top then dress with salad dressing. You could use a strawberry balsamic vinegar, but any olive-oil based vinaigrette would be fantastic.

So easy and fabulously fresh, no-cook, and light ... yet filling from the goat cheese and avocado. You could if you wish serve it with some grilled chicken breast marinated in some of that balsamic vinegar. Dear readers it's entirely up to you.

*The easiest way to toast almonds is to spread them on a plate and microwave in thirty second increments until they’re golden brown.
See original recipe idea here 
http://iowagirleats.com/2013/05/29/triple-berry-summer-salad/

If you need help with measurement conversion please see here
http://startcooking.com/measurement-and-conversion-charts

All the best Jan

I do think a colourful dish like this can, and perhaps should, be enjoyed anytime of the year. It's "from the city of Lyon in France". I really can see why this "classic bistro salad with tasty bacon and poached egg is hugely popular".

Ingredients:
Serves Four
100 g smoked bacon lardons
2 tbsp. white wine vinegar
1 tsp Dijon mustard
3 tbsp. olive oil
4 medium free-range eggs
100 g watercress / spinach and rocket salad mix, or any other salad leaves
2 tsp washed and finely snipped fresh chives

Instructions:
1. Dry fry the bacon lardons in a frying pan over a medium heat until crisp - this will take about 10 minutes. Drain on kitchen paper and keep warm.
2. Meanwhile, in a small bowl, whisk together the vinegar and mustard. Slowly add the oil, continuing to whisk until the mixture thickens. Set aside.
3. Half-fill a large pan with water and bring to a gentle simmer. Break each egg into a ramekin, keeping the yolks intact. One at a time, pour the eggs into the simmering water and gently spin the water around each egg with a slotted spoon to allow the white to fold over itself. Cook until the whites are just firm – about 4-6 minutes for a runny yolk; longer if you prefer them harder. Remove with a slotted spoon and drain on kitchen paper; season with freshly ground black pepper.
4. Toss the salad in a bowl with the vinaigrette and bacon. Divide between 4 plates, top each with a poached egg and sprinkle with the chives to serve.

Nutritional Details:
Each serving provides
0.9g carbohydrate 0.4g fibre 15.1g protein 16.3g fat
Taken from an original recipe here
https://recipes.sainsburys.co.uk/recipes/salads/french-bistro-salad

All the best Jan

With it being so sunny today ... if you are thinking of serving a salad, there are a few recipe suggestions in this thread...

All the best Jan

This super green salad goes well with most meals but is also really good on its own. Simply add some leftover chicken, tuna or salmon for a nutritious lunch.

If you are making this recipe just for yourself, you’ll have enough for at least two lunches, so add the avocado and dressing just before serving. This salad is best when chopped quite finely ...

Broccoli, Cucumber, & Kale Salad

INGREDIENTS
1 small broccoli (just the very tops)
1 kale leaf, stem removed and finely sliced
1/2 Lebanese (short) cucumber, chopped
15 g (1/2 oz./ 1/2 cup) flat-leaf (Italian) parsley, chopped
8 cherry tomatoes, quartered
3 tbsp. pomegranate seeds
1 tbsp. sunflower seeds
1 tbsp. tamari-roasted almonds, chopped
1 tbsp. pepitas (pumpkin seeds)
1 tbsp. currants
1 avocado, chopped
Squeeze of lemon juice

METHOD
Combine all of the ingredients in a bowl and mix together. Season with salt and pepper and top with plenty of the Green Herb dressing.

Green Herb Dressing
Makes about 130 g (4 1/2 oz./ 1 cup)

INGREDIENTS
2 tbsp. olive oil
2 tbsp. macadamia oil
2 tsp caramelized red wine vinegar
2 tsp water
1 large handful of mint
1 large handful of flat-leaf (Italian) parsley
1 small garlic clove
Juice of 1/2 lemon

METHOD
Put all of the ingredients in your smoothie maker or blender, season with salt and pepper and blitz until smooth. If you do not use it all at once, it can be stored in the fridge but its green colour will not stay as bright.

These details above are from an original idea here
https://www.foodmatters.com/recipe/kale-broccoli-cucumber-salad

All the best Jan

The words summer and salad seem to go together so well - so do the ingredients used in this recipe. A colourful peach and mozzarella salad is just perfect for when juicy peaches and tomatoes are at their seasonal best. It is so simple to make, but the fresh summer flavour combination of creamy mozzarella, sweet stone fruit and tangy tomatoes really will impress. For a delicious taste of summer please read on.

Ingredients
Serves Six
(adjust as necessary)
4 ripe peaches, halved, stoned and sliced
120g sweet mixed baby tomatoes, halved
2 tomatoes, sliced
15g fresh basil leaves
½ lemon, juiced
3 tbsp. olive oil
250g mozzarella
½ red chilli, deseeded and thinly sliced

Method:
1. Put the peaches and tomatoes in a large bowl. Add half the basil, the lemon juice and 2 tbsp. olive oil; season and toss together. Transfer to a serving plate.
2. Tear the mozzarella over the salad and scatter over the chilli and remaining basil; season. Drizzle with the remaining oil.

Nutrition per serving:
Carbohydrate 7.3g Protein 8.3g Fat 13g

From an original idea here
https://realfood.tesco.com/recipes/mozzarella-peach-and-tomato-salad.html

All the best Jan

Mediterranean-style bean salad

Mediterranean-style bean salad is a quick no-cook dish, which can be eaten on it's own or goes nicely with steamed white fish e.g. cod.

Ingredients
Serves Four
290g jar artichoke heart in oil
1 tbsp. sundried tomato paste
1 tsp white wine vinegar
410g can cannellini beans, drained and rinsed
300g small vine tomato, quartered (about 12 in total)
handful Kalamata black olives
2 spring onions (scallions), thinly sliced on the diagonal
200g log soft goat's cheese, crumbled *


Method
1. Drain the jar of artichokes, reserving 3 tbsp. of the oil. Pour the oil into a bowl and stir in the sun-dried tomato paste and vinegar until smooth. Season to taste.
2. Roughly chop the artichokes and tip into a large bowl with the cannellini beans, tomatoes, olives, spring onions and half the goat’s cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Season to taste. Crumble over the remaining goat’s cheese, then serve

* You could use a can of tuna and flake it into the salad instead of the goat’s cheese.
You could use Feta cheese if preferred

Nutrition Per Serving
Fat 28g Carbs 16g Protein 13g
From an original recipe here
https://www.bbcgoodfood.com/recipes/2707/mediterraneanstyle-bean-salad-

All the best Jan

A simple chicken and avocado salad does make a mouth-watering dish and doesn't take too long to prepare.

Ingredients
Serves Four
6 lean bacon rashers
1 large avocado, cut into wedges
400g (13oz) cooked chicken, shredded
4 spring onions (scallions), minced
2 stalks celery, chopped
150g frozen peas, thawed
2 tbsp. fresh tarragon, chopped

For the dressing
3 tbsp. white balsamic vinegar or white wine vinegar
4 tbsp. extra-virgin olive oil
1 tbsp. Dijon mustard

Method
1. In a glass jar with a fitted lid, combine the dressing ingredients with a pinch each of salt and sugar; set aside.
2. Cook the bacon in a hot frying pan until crisp, then break into pieces.
3. Combine the avocado, chicken, spring onion (scallion), celery and peas in a serving bowl. Give the dressing a good shake, then pour it over the salad and toss to combine. Add the bacon and tarragon and mix again.
4. Eat and enjoy!

Nutritional Details Per Serving
Carbohydrate 5.2g Protein 37g Fat 32g

From an original idea here
https://realfood.tesco.com/recipes/chicken-avocado-bacon-and-tarragon-salad.html

All the best Jan

Ingredients:
Serves Four
400g turkey breast mince
1 tsp dried oregano
1 lemon, zested and juiced
100g (3 1/2oz) Greek-style 0% fat natural yogurt
50g (1 3/4oz) Greek-style salad cheese, crumbled
1/2 small red onion, thinly sliced
2 tsp olive oil
1 round lettuce, split into leaves
10g (approx.) chives, snipped

Method:
1. Mix the mince with the oregano and lemon zest. Shape into 20 meatballs and put on a plate. Chill in the fridge for 10 mins.
2. In a food processor, blitz 1 tbsp. of the lemon juice with the yogurt and cheese until smooth; set aside. Soak the red onion slices in the remaining lemon juice.
3. Heat the oil in a large frying pan set over a medium heat and add the meatballs. Cook for 10-12 mins, turning regularly, until golden and cooked through.
4. Place the lettuce leaves in a large serving bowl. Scatter over the meatballs and drained onion slices then drizzle over the dressing. Finish with the chives.

Nutritional Details Per Serving:
Carbohydrate 3.4g Protein 26.2g Fat 6g
Taken From:
an idea here
https://realfood.tesco.com/recipes/lemon-and-oregano-greek-meatball-salad.html

All the best Jan

No matter the season I do think a salad can be enjoyed at any time. As a side dish, light lunch or even main meal … and of course there are so many varieties and combinations of salad ingredients you can choose from.

This recipe suggestion uses oranges and cheese, and of course a little greenery.

Oranges are bursting with vitamins and minerals. The taste can vary from juicy and sweet to bitter, depending on the variety – more common varieties include Valencia, Seville and Hamlin. Oranges are available all year round, except for some varieties such as blood oranges, which have a shorter season. Oranges are well known for their vitamin C content but they are also a good source of fibre, B vitamins, vitamin A, calcium and potassium.

The cheese used is mozzarella or burrata - if you can find it - and with the mix of other ingredients you have a fresh and citrussy salad with a mustard dressing.

Ingredients:
Serves Four

3 normal or blood oranges
2 x 125g balls mozzarella, the best you can afford (or burrata, if you can get it), torn
2 big handfuls rocket (arugula)
½ red onion, thinly sliced
low carb bread, to serve (optional)

For the dressing
3 tbsp. olive oil
3 tbsp. red wine vinegar
2 tsp caster sugar
2 tsp wholegrain mustard
1 tsp mustard seed (black or brown)
1 tsp poppy seed

Method:
1. Finely zest 1 of the oranges and mix with the dressing ingredients and some seasoning.
2. Cut the peel from the top and bottom of each orange, then sit each flat on a board. Using a small knife, cut away the peel and pith from each orange, working in downward strokes all the way around. Thinly slice the oranges and scatter over a platter with the mozzarella, rocket (arugula) and onion.
3. Drizzle the dressing over the salad and eat with some low carb seedy bread, if you like.

Nutrition: per serving
fat 22g carbs 10g fibre 2g protein 14g
Original recipe idea here
https://www.bbcgoodfood.com/recipes/2872683/blood-orange-mozzarella-and-rocket-salad

You can see the low carb seedy bread recipe here
https://thelowcarbdiabetic.blogspot.com/2016/07/low-carb-seedy-bread.html

All the best Jan

Jan1 wrote:

Triple Berry Salad

Triple Berry Salad is so colourful and absolutely delicious. Just have a read of the ingredients and your taste buds are already in action savouring the great taste. Make a note of the ingredients - go out and get them and then just make and enjoy this super summery salad.

Ingredients:
Serves 4
9oz baby spinach, torn
1 cup sliced strawberries
1 cup raspberries
1 cup blueberries
1/2 cup sliced almonds, toasted
1/3 cup chopped basil
1 avocado, chopped
4oz goat cheese

Directions:
Divide baby spinach between plates then top with berries, almonds*, basil and chopped avocado. Crumble goat cheese on top then dress with salad dressing. You could use a strawberry balsamic vinegar, but any olive-oil based vinaigrette would be fantastic.

So easy and fabulously fresh, no-cook, and light ... yet filling from the goat cheese and avocado. You could if you wish serve it with some grilled chicken breast marinated in some of that balsamic vinegar. Dear readers it's entirely up to you.

*The easiest way to toast almonds is to spread them on a plate and microwave in thirty second increments until they’re golden brown.
See original recipe idea here 
http://iowagirleats.com/2013/05/29/triple-berry-summer-salad/

If you need help with measurement conversion please see here
http://startcooking.com/measurement-and-conversion-charts

All the best Jan

Summer Salad Days can look good and taste good

Have you tried this recipe idea yet?
Great tasting food …

All the best Jan