Mar 3, 2016

Satisfying Salads

Let’s face it—salad for lunch sounds like a great idea until your stomach begins rumbling an hour later. Filling up on greens is great for the diet but adding protein will keep you satisfied for hours. Nuts, beans, low fat cheese and lean meat will keep you from being hungry and heading towards the nosh cabinet! Try adding 2 sliced hard boiled eggs or cubes of low fat mozzarella to your favorite tossed salad. Or use a cup of drained chickpeas or black beans to replace the croutons in your Caesar salad.  Try some sliced smoked turkey and sunflower seeds in your standby cabbage salad and it will keep your full all afternoon.


4 cups fresh spinach leaves, checked 

1 English cucumber, peeled and diced

1 cup grape or cherry tomatoes, cut in half

1/4 cup fresh mint or basil leaves, checked & coarsely chopped or 1 teaspoon dry

1/4 cup extra-virgin olive oil

2 tablespoons fresh lemon juice; more as needed

1 teaspoon grated lemon zest, optional

1 teaspoon kosher salt & freshly ground black pepper

1 cup feta cheese, diced small


Place the spinach leaves, cucumber, tomatoes and mint and chickpeas in a bowl.

 In a small bowl, mix the oil, lemon juice and zest, salt, and 1/4 teaspoon pepper. Stir in the feta. Add the feta mixture to the spinach, season to taste with salt, pepper, and lemon juice, and mix well. Serve at once.


2 cups fresh green beans, trimmed

2 cups fresh wax beans, trimmed

1/2 cup red wine vinegar

1 tablespoon granulated sugar

1 medium red onion, cut in half and thinly sliced

1 tablespoon extra-virgin olive oil

1/4 cup fresh basil leaves or 2 tablespoons dried basil

1/2 cup pine nuts, toasted

Freshly ground black pepper


 Bring a medium pot of well-salted water to a boil. Cook the beans in the water until crisp-tender; cook each type separately as cooking time will vary.   Run beans under cold water to cool. Drain well and put the beans in a serving bowl.

 In a small saucepan, combine the vinegar, sugar, and 1 teaspoon kosher salt. Bring the mixture to a boil over medium-high heat. Add the sliced red onion, return to a boil. Allow to cool, about 15 minutes. Drain the onions and reserve the vinegar.

Toss the marinated onions with the beans, add 2 tablespoon of the vinegar and the olive oil. Add the basil and pine nuts, season to taste with salt and pepper and toss again. Add more of the vinegar if you’d like a little more tang.

This salad tastes even better after marinating for a day or two in the refrigerator.


2 cups sugar snap peas

1/2 cup regular or light mayonnaise

1 tablespoon honey

1 tablespoon yellow or Dijon mustard

1 tablespoon cider vinegar or white wine vinegar

1 tablespoons fresh dill, checked and chopped

1 bag romaine lettuce

1 red bell pepper, cut in strips

1 small red onion, sliced thin

8 ounces smoked turkey breast, cut in strips


In a pot of boiling water or in a microwave safe dish, cook peas, covered, for 2 minutes or until crisp-tender; drain and rinse under cold water. Set aside.

In bowl, combine mayonnaise, mustard, vinegar and dill.

Arrange romaine lettuce on 4 plates. Add peas, pepper, onion and turkey strips. Top with dressing.

Hearty appetite!

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