For most of us this is a new type of salad, but it's great in the summer when the tomatoes are in season and perfect for those watching our waistlines. This recipe comes from America's Test Kitchen, they suggest to serve it on a crisp romaine lettuce leaf with a wedge of lemon and pita bread.

Recipe:
3 medium round tomatoes, cored and cut into bite sized pieces about 1/2 inch in size
1/2 c. medium - grind bulgur (any cooked grain will do) ...ideas
1/4 c. lemon juice (about 2 lemons)
6 T. extra-virgin olive oil
1/8 tsp. cayenne pepper
1 1/2 c. chopped fresh parsley
 1/2 c. chopped fresh mint
2 scallions, sliced thin

NOTE:
If your bulgur is not medium grind you may have to pour boiling water over it to soften it up. I also like this recipe with other cooked grains like barley, or  wheat.

In my last years Newsletter April 2017, I talk about preserving lemons. This recipe is a perfect use for those preserved lemons. Rinse off the preserved lemon and use a small amount for the dressing, do not add salt to the dressing, since the preserved lemons have salt.

This recipe is good as a side dish but you could add some chicken or beef and make this a main course. Why go out for dinner when you can cook great food at home.

Servings 4 to 6 servings




Ingredients
2/3 c. creamy peanut butter
1 T. sesame oil
1/3 c. rice or red wind vinegar
1 T. red chili flakes ( you could use less if you like)
1 T. sugar
1 T. Dijon mustard
1 T. ground coriander
2 T. soy sauce
1/2 c. canola oil ( you can use other oils also reduce the oil if you like)
1 pound spaghetti, cooked ( I use 100% whole grain spaghetti)
1 cucumber halved and sliced into 1/8 inch slices
1 red bell pepper, cut into strips
1 bunch scallions diced
1/2 c. roasted peanuts

Directions:
In a small bowl mix the peanut butter, sesame oil, vinegar, chile, sugar, Dijon, coriander and soy until smooth. Then whisk in the canola oil taste it to make sure the seasoning is to your liking. In a large bowl, toss the dressing with the pasta, cucumbers, bell pepper and scallions. You could use different vegetables like celery, or carrots if you like.

Garnish with the peanuts on top.

This will keep in the fridge for a long time so you could have it for a lunch with chicken on it later in the week.

Strawberries are now in season, so you know spring is here. This recipe is a basic salad but the dressing makes it something special. Enjoy spring!

Mixed Greens, Strawberries and Bleu Cheese Salad
1 bag mixed greens of choice
1 cup sliced strawberries
1/4 pound bleu cheese, crumbled
1/4 cup pecans, optional  (available at the Co-Op)
Basil Vinaigrette (recipe below)

Mix all but Vinaigrette in a large bowl. This can be done several hours ahead. Just before serving, toss with vinaigrette.

Basil Vinaigrette
1 large clove garlic
2 tablespoons sugar
.67 oz package fresh basil ( in a plastic container with fresh herbs)
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup apple cider vinegar (organic apple cider vinegar - Co-Op)
1/2 cup vegetable oil
With the processor running, drop the garlic down the feed tube. Add the sugar, basil salt and pepper. Process. Add vinegar and process until basil is finely cut in. Slowly add the vegetable oil. Can be stored in the refrigerator for several days.

Yield: 4 servings

Source
Helen S. Fletcher
Pastry Like a Pro

The black beans with the colored red, yellow and green peppers are pretty in this salad. It's also a salad you can make and take to a gathering where it does just fine at room temperature. Lots of color, flavor and fiber in this great side dish. Click on the highlighted ingredients it will give you the price from Country Life Natural Foods the Co-Op.

Servings 8 (but can be divided in half easily)

Vinaigrette Ingredients
1/2 c. water
16 dates about (4 oz.) pitted and finely chopped

1/2 c. fresh lime juice
6 T. extra virgin olive oil
2 T. dried oregano
4 tsp. honey
4 tsp. ground cumin
4 tsp. ground coriander

Salad Ingredients
4 cans of black beans (15 oz) rinsed and drained
Or cook your own which is better Organic Black Turtle Beans
1/2 c. chopped red bell pepper
1/2 c. chopped yellow bell pepper
1/2 c. chopped green bell pepper
1/2 c. red onion
1/2 c. chopped fresh parsley

Vinaigrette Instructions:

• Boil water and dates in a heavy small saucepan for 2 minutes. Remove from the heat; cover and let stand 1 hour to soften.
• transfer the date mixture o a blender. Add lime juice, oil, oregano, honey, cumin and coriander and puree.
• Season to taste with salt and pepper.
• (This can be made a day ahead. cover and refrigerate.) Let stand at room temperature for 1 hour before using.

Salad Instructions:

• Combine beans, bell peppers, onion and parsley  in a large bowl.
• Toss with enough vinaigrette to coat. Season with salt and pepper.
• Can be made 6 hours ahead, and let stand at room temperature. You could also make the day before and place into the refrigerator.

Recipe from Bon Appetite, June 1996

Partially freeze the flank steak for about half an hour to make it easier to slice thinly. This recipe comes from Bon Appetit magazine dated January 1997.

Servings 6
Ingredients:
16 oz pasta of your choice. Rice noodles are good with this dish.
1 T. vegetable oil
4 tsp. minced peeled fresh ginger
1 T. minced garlic
1 cup thinly sliced peeled carrots
8 oz. flank stake, trimmed and thinly sliced crosswise, then cut again into 1/2 inch strips
1/2 cup + 2 T. low sodium soy sauce
(have used beef stock and soy combination to further the salt reduction)
3/4 tsp. curry powder
3/4 tsp. ground cumin
1/4 -1/2 tsp. dried crushed red pepper
1 c. sliced green onions

Directions:

• Prepare the pasta according to the directions, the pasta depending on the type you use will take the longest. Rice noodles are very quick and can be done at the last minute.
  
• Heat oil in a large nonstick skillet over high heat.
• Add the ginger and the garlic, stir about 10 seconds
• Add carrots, stir 1 minute.
• Add steak, toss until it's no longer pink abut 30 seconds.
• Stir in soy ( or broth combination) add curry, cumin and red pepper.
• Add noodles to the skillet and toss until coated with the mixture and is heated through, about 5 minutes.
• Transfer to a bowl and sprinkle green onions over and serve.

Per serving calories 380 depending on the broth used.

This recipe is a Taste of Home recipe I modified a bit. When I use cooked grains my choice is usually Kamut. I like the larger size and the bit of chew the grain has when cooked.

Yield: 10 Servings

Ingredients

• 1 cup Kamut (186g)
• 4 cups water (948g)
• 3 medium tomatoes 
• 1 cup finely chopped red onion 
• 2 green onions, thinly sliced
• 1/2 cup chopped sweet red pepper
• 1/2 cup chopped green pepper
• 2 jalapeno peppers, seeded and chopped
• 1/2 cup fresh cilantro leaves, chopped
• 1/4 cup lime juice (58g)
• 3 tablespoons canola oil (42g)
• 2 garlic cloves, minced
• 1/4 teaspoon salt
• 1/4 teaspoon coarsely ground pepper
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup (4 ounces) crumbled queso fresco or feta cheese

Directions

• 1. Place Kamut in a large bowl and let soak overnight in 2 cups of water The next day  add the additional 2 cups of water, bring to a boil and simmer for 45 to 60 minutes until tender. Drain well, and let cool completely. This will give you 3 cups of cooked Kamut grain.
• 2. Stir in tomatoes, onions, peppers, cilantro, lime juice, oil and seasonings. Add beans; toss to combine. Refrigerate, covered, at least 30 minutes. Serve with cheese. Yield: 10 servings.

Nutritional Facts 3/4 cup equals 139 calories, 4 g fat (1 g saturated fat), 4 mg cholesterol, 161 mg sodium, 21 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 1 starch, 1/2 fat.

This recipe came to me from a Master Gardener friend, she is a great cook but like many of us doesn't always write down what she is doing when cooking. I had to adapt her version but I think she would be proud with the end result.
 


When making a cold slaw think visual appeal with as many colors as possible. Also consider what you have in the fridge, you can add fresh fruit, such as apples, or pears. Both of these have the same crisp texture as the cabbage. Nothing is written in stone with the vegetables and fruits the dressing is what makes this dish.

Serves: 6-8
Recipe:
1 small cabbage or half a large one (green or red)
1/2 red bell pepper diced
1/2 green bell pepper diced
1/4 red or white onion diced
2 larger carrots grated
1 celery stick chopped
1 crisp apple or pear diced (optional)
1/3 cup peanuts

Dressing:
1/4 c. mayonnaise
2 T. rice vinegar (any lighter flavored vinegar will work)
1 T. Sesame Oil
Dash of Louisiana Hot Sauce to taste
1 T. grated fresh ginger
1 tsp. finely chopped garlic
Touch of honey... to taste
Salt and Pepper to taste

Instructions:
If you have a food processor it will make quick work of shredding the cabbage other wise cut it finely into strips and put into a large bowl. Chop the bell peppers, onions, celery and apples or pear. Grate the carrots with the food processor or hand grater. Add the nuts and toss until mixed completely.

In a small bowl make your dressing, add the mayonnaise, vinegar, sesame oil, hot sauce, ginger, and garlic. Mix it up and taste to see how much honey it will need to cut the vinegar and then salt and pepper it. It does not make much dressing but is plenty for the slaw.

Pour the dressing over the cold slaw and mix, put into the refrigerator for a few hours or overnight to bring out the flavors. This makes a large salad and will last for a week or so in the fridge. Cabbage is a great winter salad when lettuce is expensive and you need to get your greens.

Enjoy.
Tamara

We watch our weight but this is a great salad that is low in calories and using sweet potatoes has a lower glycemic index great for diabetics.






Serves: 6-8
Recipe:
1/4 cup rice vinegar (60 g)
1/4 cup soy sauce (68 g)
3 tablespoons mayonnaise (45 g)
4 teaspoons minced peeled fresh ginger
4 teaspoons toasted sesame oil (such as Asian)
4 garlic cloves, minced
1 tablespoon peanut butter
2 teaspoons chili-garlic sauce
1 1/2 teaspoons golden brown sugar

Directions:

• 2 pounds red-skinned sweet potatoes, peeled, cut into 1/2-inch cubes
  
• 1 1/2 cups sugar snap peas, cut crosswise into 1/2-inch pieces
• 1 cup thinly sliced green onions
• 1/3 cup coarsely chopped dry-roasted peanuts
  
• Whisk first 9 ingredients in medium bowl to blend.
• Add enough water to large saucepan to reach depth of 1/2 inch. Bring to boil; add sweet potatoes and cook until just tender, about 5 minutes. Drain and cool.
• Mix sweet potatoes, dressing, peas, and green onions in large bowl.
• Season salad with salt and pepper.

Can be made 4 hours ahead but best if made the day before serving cover and refrigerate.
Sprinkle salad with peanuts and serve.

Tip:
Preparation and Storage Of Fresh Ginger
When I buy ginger at the store I get a large piece and freeze it. When I need it I just take it out of the freezer and grate what I need and put it back into the freezer. That way I always have fresh ginger on hand. Lasts a very long time frozen.