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summer salads

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Avocado Superfood Salad

By Heidi Sutton

Summer brings sunshine-filled days along with the season’s bounty of some of the most delicious produce. 

Now is the time to enjoy those in-season fruits and vegetables when they are at the peak of freshness in recipes like Grilled Sweetpotato and Blueberry Salad that offers all the tastes of the season with greens, fresh blueberries, walnuts and blue cheese.

Or try this Avocado Superfood Salad, which combines kale, spinach, walnuts, blueberries, sweet potato, tomatoes and creamy avocados into a tasty, colorful and healthy lunch or dinner.

Grilled Sweetpotato and Blueberry Salad: SEE VIDEO HERE

Recipe courtesy of Culinary.net

Grilled Sweetpotato and Blueberry Salad

YIELD: Makes 4 servings

INGREDIENTS:  

3 medium sweetpotatoes peeled and sliced

2 tablespoons olive oil

salt to taste

pepper to taste

4 cups spring salad mix

1 cup fresh blueberries

1/3 cup chopped walnuts

1/4 cup blue cheese crumbles

lemon wedges for garnish (optional)

Lemon Honey Vinaigrette:

6 tablespoons olive oil

1/4 cup lemon juice

2 tablespoons Dijon mustard

2 1/2 tablespoons honey

salt to taste

pepper to taste

DIRECTIONS:

To make lemon honey vinaigrette: In bowl, mix olive oil, lemon juice, Dijon mustard and honey. Season with salt and pepper, to taste. Refrigerate until ready to serve.

Preheat grill to medium heat. Drizzle sweetpotatoes with olive oil and season with salt and pepper, to taste. Grill sliced sweetpotatoes on each side about 5 minutes, or until sweetpotatoes are tender and slightly charred. Remove from grill and let cool.

To arrange salad, spread spring salad mix onto large platter and top with grilled sweetpotatoes, blueberries, walnuts and blue cheese crumbles.

Top with lemon honey vinaigrette and garnish with lemon wedges, if desired.

Avocado Superfood Salad

Recipe courtesy of Family Features

Avocado Superfood Salad

YIELD: Makes 4 servings

INGREDIENTS: 

8 cups kale or baby spinach leaves

2 tablespoons extra-virgin olive oil divided

1/2 teaspoon fine sea salt or to taste, divided

1 cup walnuts

1 cup blueberries

1 cup diced cooked sweet potato

1 cup halved grape tomatoes

2 large ripe, fresh California Avocados seeded, peeled and sliced horizontally

vinaigrette dressing for serving

DIRECTIONS:

Slice kale or spinach into fine shreds and place in mixing bowl. With clean hands, massage 1 tablespoon olive oil into shredded greens. Place on serving platter or individual plates and sprinkle with a little salt.

In medium skillet over medium heat, heat remaining oil. Add walnuts and stir to coat. Toast 2-5 minutes, stirring frequently, being careful not to burn walnuts. Remove from pan and let cool slightly. Arrange blueberries, sweet potatoes, grape tomatoes and avocado slices on top of kale and spinach, leaving space for walnuts. Add walnuts to salad and sprinkle with remaining salt. Serve with vinaigrette dressing.

 

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Mediterranean Lentil Salad

By Heidi Sutton

When the weather heats up, it’s time to turn to lighter, fresher ingredients and the following salads do not disappoint. This farro salad combines creamy goat cheese, tangy dried cranberries and fresh baby spinach with a homemade balsamic vinaigrette for a delicious dish that’s ready in just 25 minutes while this lentil salad is packed with of lots of veggies, feta cheese and an easy homemade lemon vinaigrette.

Farro Salad

Recipe courtesy of Grace Vilches/healthyfamilyproject.com

Farro Salad

YIELD: Makes 6 servings

INGREDIENTS: 

1 cup pearled farro

3 Tbsp. light olive oil

1 Tbsp. balsamic vinegar

1 Tbsp. honey

1 tsp. Dijon mustard

1 clove garlic minced

1/4 tsp. salt

1/8 tsp. pepper

2 cups chopped baby spinach

1/2 cup dried cranberries

3 oz. crumbled goat cheese

DIRECTIONS:

Cook farro according to package directions. Drain and set aside. Meanwhile, add oil, vinegar, honey, mustard, garlic, salt and pepper to small mason jar. Place lid on top and shake to combine well. Set aside to let flavors marinate. Once farro has cooled slightly, mix with spinach, cranberries and goat cheese. Pour dressing over top and toss to combine.

Notes: Use a light-tasting olive oil for the dressing. Regular olive oil can have a stronger flavor and effect the flavor of the dish a bit. This recipe can be made ahead of time and keeps in the fridge for 3 to 5 days.

Mediterranean Lentil Salad 

Recipe courtesy of Julie Harrington, RD/ healthyfamilyproject.com

Mediterranean Lentil Salad

YIELD: Makes 4 servings

INGREDIENTS: 

1 cup brown lentils cooked according to package directions

1 English cucumber diced

1 small red onion finely chopped

1 cup grape tomatoes quartered

1/2 red bell pepper diced

1/4 cup fresh parsley chopped

1/3 cup feta cheese crumbled

3 Tablespoons olive oil

3 Tablespoons lemon juice

1 Tablespoon Dijon mustard

2 teaspoons honey

DIRECTIONS:

Combine lentils, cucumber, onion, tomatoes, pepper, parsley, and feta cheese in large bowl. Whisk olive oil, lemon juice, mustard and honey in separate bowl or small mason jar. Drizzle dressing over salad and toss to combine. Season with salt and pepper, to taste.

Notes: Chop veggies into dime-sized pieces or smaller so you can enjoy all the flavors in every bite. This salad is best when prepped 30 minutes or more ahead of time so that the flavors can marinate. Store leftovers in an airtight container in the fridge for up to 4 to 5 days.

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Chick Pea Salad. METRO photo

By Barbara Beltrami

Summer and salads are synonymous. All those fresh veggies and fruits just waiting to be cut up and tossed in a bowl.  No cooking. No cleanup. The perfect accompaniment to something just off the grill. But wait a minute! Who says summer salads have to be accompaniments? Why not make them, with the addition of some protein, the actual meal? What follow are just a few of my favorite go-to main dish salads, but scores of them are only as far away as your pantry or fridge.

Chick Pea Salad

YIELD: Makes 4 servings

INGREDIENTS: 

One 14-ounce can chick peas, rinsed and drained

One medium red onion, diced

2 celery ribs diced

1 medium cucumber, peeled and diced

1 yellow bell pepper, seeded and diced

1 fresh jalapeno pepper, seeded and minced

1  tablespoon chopped fresh oregano 

1 tablespoon fresh thyme leaves

1/3 cup extra virgin olive oil

2 tablespoons freshly squeezed lemon juice

Salt and freshly ground pepper to taste

1 head Romaine lettuce, sliced horizontally

1 cup cherry tomatoes, halved

1 cup crumbled feta cheese

2/3 cup pitted black olives, halved

1/3 cup chopped fresh flat leaf parsley

DIRECTIONS:

In a large bowl, toss together the chick peas, onion, celery, cucumber, bell pepper, jalapeño pepper, oregano, thyme, oil, lemon juice, salt and pepper. Cover and refrigerate until ready to serve. Half an hour before serving, remove from fridge and let sit at room temperature. Add Romaine and tomatoes and toss  lightly to combine; transfer to serving bowl or platter and top with feta, olives and parsley. Serve with pita bread and tzatziki sauce.

Prosciutto, Parmesan and Cantaloupe Salad

YIELD: Makes 8 servings

INGREDIENTS: 

1/2 cup extra virgin olive oil

1 teaspoon grated lime zest

2 tablespoons freshly squeezed lime juice

2 tablespoons apple cider vinegar

2-3 tablespoons honey

1 teaspoon prepared Dijon mustard

Salt and freshly ground pepper to taste

3/4 cup chopped fresh cilantro

3 ounces fresh arugula

3 ounces frisee

1/2  medium Vidalia onion, thinly sliced

1/4 cup finely chopped fresh mint leaves

1/4 cup chopped fresh basil

8 cups diced fresh cantaloupe

8 ounces small Parmigiano Reggiano shards

1/4 pound prosciutto, torn into bite-size pieces

DIRECTIONS:

In jar of electric blender combine oil, lime zest and juice, vinegar, honey, mustard, salt and pepper and cilantro; pulse until completely emulsified.  In a large bowl, toss the arugula, frisee, onion, mint and basil with about one-third of the emulsion. In a large bowl (preferably clear glass), place a layer or the arugula mixture, then the cantaloupe, next the Parmigiano and finally the prosciutto; repeat until all ingredients have been used. Serve with remaining dressing and warm foccaccia.

Seafood Salad

YIELD: Makes 4 to 6 servings

INGREDIENTS: 

1/2 cup extra virgin olive oil

1 tablespoon minced garlic

2 tablespoons chopped fresh oregano leaves

1/2 teaspoon crushed hot red pepper flakes

Freshly grated zest of one lemon

Freshly squeezed juice of two lemons

Freshly grated zest of one orange

1/2 cup orange juice

1/2 cup dry white wine

Sea salt and freshly ground pepper to taste

1 1/2 pounds shrimp, peeled, deveined, boiled and refrigerated

1 pound cooked sea scallops, halved crosswise, boiled and refrigerated

1 pound fresh calamari, cleaned, cut into half-inch rings, boiled and refrigerated

1 head Bibb lettuce, leaves separated

1 small fennel bulb, trimmed and diced

1/2 cup chopped flat leaf parsley

3 medium tomatoes, diced

DIRECTIONS:

In a large bowl, whisk together the oil, garlic, oregano, pepper flakes, lemon zest and juice, orange zest and juice, wine and salt and pepper; add seafood and toss thoroughly to combine; cover and refrigerate at least three hours or up to twelve. When ready to serve line a platter or salad bowl with lettuce leaves, drain liquid from seafood mixture and transfer to lettuce- lined bowl.  Top with fennel, parsley, and tomatoes  and serve cold with crusty Italian bread and a chilled Sancerre wine.

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Potato Salad with Herbed Vinaigrette METRO photo

By Barbara Beltrami

For me, no backyard barbecue, picnic, beach or pool  party is complete without  potato salad on the menu. And I don’t mean that gloppy stuff from the supermarket. I’m talking about freshly boiled potatoes dressed with mayonnaise or oil and vinegar and laced with whatever you want. Any variety of boiling potato with a waxy consistency will work; the younger and newer the potato, the better. With or without the skin, the potatoes should be cooked until fork tender, immediately immersed in cold water to stop their cooking, and dressed, unlike green salad, as soon as possible. The following recipes should see you through the coming holiday weekend and many a summer get-together.

Traditional Potato Salad

YIELD: Makes 8 servings

INGREDIENTS: 

5 – 6 medium potatoes, peeled and cut into 1” cubes

1 cup homemade or Hellman’s mayonnaise

1 tablespoon cider vinegar or white wine vinegar

Salt and freshly ground pepper to taste

1 cup fine chopped celery

1/2 cup finely chopped onion

2 hard-cooked eggs, chopped (optional)

DIRECTIONS:

Place potatoes in a 4-quart pot and cover with cold salted water. Bring to a boil over medium-high heat; reduce heat and simmer until fork tender, about 10 minutes. Drain, immerse in cold water, then drain again and cool slightly. In a large bowl, whisk together mayonnaise, vinegar, salt and pepper; add potatoes, celery, onion and eggs, if using. Gently toss and serve warm or at room temperature if using immediately. Otherwise, cover and refrigerate up to 6 hours. Serve with meat, poultry, fish or other salads.

Mediterranean Potato Salad

YIELD: Makes 8 to 10 servings

INGREDIENTS: 

7 medium Yukon Gold potatoes, peeled and halved

1 1/2 cups homemade or Hellman’s mayonnaise

1 tablespoon freshly squeezed lemon juice

Salt and freshly ground pepper to taste

2 roasted red peppers, fresh or from jar

1/2 pound fresh string beans, cooked

One 14-ounce can white beans rinsed and drained

One 6-ounce can oil-packed Italian belly tuna, drained and flaked

1/2 cup pitted black olives

1 tablespoon capers, rinsed and drained

1 can rolled anchovies, drained

1/2 cup sliced red onion

8-10 marinated artichoke quarters or halves, coarsely chopped

1/2 cup Italian flat leaf parsley, chopped

1/2 cup chopped fresh basil leaves

DIRECTIONS:

In a large pot combine salted cold water and potatoes. Over medium-high heat bring to a boil, then reduce heat to simmer and cook until fork tender, about 20-25 minutes. Drain, rinse in cold water, then drain again. When cool enough to handle cut potatoes into half-inch cubes; in a large bowl combine them with mayonnaise, lemon juice, salt and pepper. Toss gently to combine and transfer to serving bowl. Add the peppers, string beans, white beans, tuna, olives, capers, anchovies, onion, artichokes, parsley, and basil in order given. Serve warm or at room temperature with cold cuts, crusty Italian bread, and cheese.

Potato Salad with Herbed Vinaigrette

YIELD: Makes 10 to 12  servings

INGREDIENTS: 

3 pounds tiny new potatoes, scrubbed but not peeled

Salt and freshly ground pepper to taste

1/4 cup + 2 tablespoons white wine vinegar

3 – 4 tablespoons dry white wine

1 tablespoon fresh marjoram or oregano leaves, minced

1 tablespoon fresh thyme leaves

2 tablespoons minced flat leaf parsley leaves

4 scallions, trimmed and thinly sliced

2/3 – 3/4 cup extra virgin olive oil

DIRECTIONS:

In a large pot combine cold salted water and potatoes. Over medium-high heat, bring to a boil, then simmer until fork tender, about 15 minutes. Drain, rinse in cold water, drain again and set aside to cool slightly. In a large bowl whisk together the salt and pepper, vinegar, wine, herbs and scallions; add oil and whisk vigorously. When cool enough to handle, slice potatoes 1/4” thick, and add to mixture, then toss gently. Serve warm or at room temperature with meat, poultry, fish or other salads.

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