Salad Bowls for a Crowd

 Dressing

3/4 cups Apple juice concentrate

 3 Tab olive oil

1/3 cups Balsamic vinegar

1/2 tsp salt

1/2 tsp black pepper

1 Tab. garlic

minced

4 oz. Baby spinach

fresh, leaves

Salad

8 oz. Tomatoes

fresh, diced

4 oz. Cucumbers

fresh, diced

4 oz. Carrots

fresh, shredded

1/3 cup Red onions

fresh, thinly sliced

1/2 lb Cranberries

dried

23 Eggs

boiled, diced

4 oz. Apples

diced, fresh

1/2 lb Baby spinach

fresh, leaves

3/4 lb Romaine lettuce

fresh, shredded

Dressing: Pour apple juice concentrate, olive oil, vinegar, salt, pepper, garlic, and spinach into a blender. Blend on high speed until dressing is liquefied and smooth. Mix for 3–5 minutes. DO NOT OVERMIX.

Assembly per bowl:

First layer: 2 Tbsp spinach dressing on the bottom of each container.

Second layer: 1⁄4 cup tomatoes on top of spinach.

Third layer: 1⁄8 cup cucumbers on top of tomatoes.

Fourth layer: 1⁄4 cup carrots on top of cucumbers.

Fifth layer: 1⁄4 cup onions on top of carrots.

Sixth layer: 2 Tbsp cranberries on top of onions.

Seventh layer: 1⁄2 cup eggs on top of cranberries.

Eighth layer: 1⁄4 cup apples on top of eggs.

Ninth layer: 1⁄2 cup lettuce on top of apples.

Fruit Cups

 

source: Yummy Toddler Food

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• 2 cups finely diced fresh fruit (such as strawberries, blueberries, apricots, peaches, grapes, cherries and/or apple)
• ▢1 cup lemonade (low sugar if possible or apple juice or coconut water)

• Gather 4 ounce containers with lids.
• Fill about ¾ with the diced fruit.
• Add lemonade just to cover. Stir gently to make sure the fruit is coated.
• Secure lids and serve or store in the fridge.

Roasted Beet Salad (Galway Bay Irish Pub)

 

2 servings

10 oz Romaine

or Arugula

2 beets

roasted, sliced

4 tablespoons walnuts

chopped

4 counces goat cheese

mandarin oranges

4 tablespoons apple cider vinaigrette dressing

Top greens with beets, cheese, walnuts, oranges and dressing. Mix well.

Apple & Cheddar Pita Pockets

1 whole-wheat pita bread (6½-inch)

1 tablespoon brown mustard

1 medium apple, sliced

¼ cup shredded Cheddar cheese (1 oz.)

1 cup mixed salad greens

Cut pita in half and spread the insides with mustard, dividing evenly between the two halves. Stuff the pita with apple and cheese, dividing evenly. Arrange on a foil-lined toaster-oven pan. Toast, flipping once if necessary, until the cheese is starting to melt and the pitas are hot but not burning, 4 to 5 minutes. Remove from the toaster with a spatula. Carefully add greens to the pita pockets, dividing evenly.

Serving size: 2 pita pockets
Per serving: 354 calories; 11 g fat(5 g sat); 7 g fiber; 51 g carbohydrates; 14 g protein; 96 mcg folate; 28 mg cholesterol; 12 g sugars; 0 g added sugars; 1,901 IU vitamin A; 13 mg vitamin C; 246 mg calcium; 3 mg iron; 732 mg sodium

Spicy Jerk Shrimp with Broiled Mango and Rice

½ pounds large shrimp
4 ( ¼ inch thick) slices peeled and cored fresh pineapple, halved
2 cups bite-size strips red sweet pepper
2 cups sliced red onions
1 fresh Jalapeño pepper, halved lengthwise, seeded and sliced
2 tablespoons olive oil
1 tablespoon Jamaican jerk seasoning (see below)
½ cup coarsely snipped fresh cilantro
1⅓ cups hot cooked brown rice
Lime wedges

Thaw shrimp, if frozen. Preheat oven to 425°F. Line two 15x10-inch baking pans with foil. In an extra-large bowl combine shrimp and the next six ingredients (through jerk seasoning); toss gently to coat. Divide mixture between the prepared pans. Roast 15 minutes or until shrimp are opaque. Sprinkle with cilantro and serve with brown rice and lime wedges.

Serving size: 5 ounces shrimp and 1 cup pineapple mixture
Per serving: 351 calories; 9 g fat(1 g sat); 5 g fiber; 37 g carbohydrates; 33 g protein
From: Diabetic Living Magazine

Broiled Mango
1 mango
Lime wedges

Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil. 

Cut the Mango:

1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. 

2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. 

3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. 

4. Cut the fruit into the desired shape.

Arrange mango slices in a single layer in the prepared pan. 

Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve.

One mango is two servings

Per serving: 102 calories; 1 g fat(0 g sat); 3 g fiber; 26 g carbohydrates; 1 g protein

From: Eating Well Magazine, March/April 2007

Jamaican Jerk Seasoning
1 tablespoon garlic powder
2 to 3 teaspoons cayenne pepper
2 teaspoons onion powder
2 teaspoons dried thyme
2 teaspoons dried parsley
2 teaspoons sugar
2 teaspoons salt
1 teaspoon paprika
1 teaspoon ground allspice
1/2 teaspoon black pepper
1/2 teaspoon dried crushed red pepper
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon

Combine all ingredients; store in an airtight container for up to 3 months.

Mediterranean Salad

In medium bowl, mix:
2 medium oranges, peeled and cut into 1" pieces (I used 1 can of drained mandarin slices instead)
2/3 c. finely chopped red bell pepper
1/2 c. thinly sliced fresh spinach (I just used the whole bag)
2 tbsp. halved pitted Kalamata olives or ripe olives
1 can (15 oz) great northern beans, rinsed and drained

Dressing: combine in tightly covered container, shake well, pour over salad and toss.
3 tbsp red wine vinegar
2 tbsp olive oil
1/8 tsp pepper
1 clove garlic, finely chopped

Optional: add crumbled feta, blue cheese or Gorgonzola

source: Betty Crocker cookbook

Spinach Salad with Goat Cheese and Pears 🍐

Sliced pears, pecans, craisins, goat cheese and baby spinach. 

source: Susannah's Kitchen

Mango Salsa

1 mango, diced
Half as much fresh pineapple as mango, also diced
1 small red onion, diced
1/4 cup minced cilantro
A squeeze of lime juice  (optional)

Combine all ingredients in a bowl. Use as aside for fish or chicken breasts.

Fish and Fruit Tacos

6 small flour tortillas
1 lb. frozen Tilapia
sprinkle of taco seasoning
1 jar of mango, pineapple, peach or other fruit salsa
1/4 cup red onion, diced
2 tbsp chopped cilantro
1 avocado, sliced
1 jalapeno, sliced
1 mango, fresh or canned
1 can sweet corn, drained
1 can black beans, drained

Heat a skillet over medium heat and place Tilapia in pan. Sprinkle with taco seasoning and cook. (Or use this recipe for Grilled Fish with Cumin and Lime.) Meanwhile, in a separate skillet warm the tortillas one at a time for about 15-30 seconds per side, or until warm throughout. Keep covered with foil or in a tortilla warmer.
Assemble tacos by laying a couple pieces of Tilapia on a tortilla, top with a couple tablespoons of mango-fruit salsa, a slice or two of mango, some diced red onion, chopped cilantro, corn, black beans, sliced avocado and jalapeno slices as desired.

Variations: Use chicken strips or shrimp in place of the fish.

Adapted from Southwest Tacos with Mango Salsa

source

Variation: 
In a medium bowl, mix together:
1 small mango, diced
1/4 cup diced red onion
1/4 cup red bell pepper
juice of 1 lime
splash of olive oil
handful of cilantro, chopped
3/4 cup cooked black beans, drained and rinsed
1 avocado, diced

either a can of chipotles in adobo or ground chipotle powder, or if you’re really brave try adding roasted habanero peppers (just don’t touch your eyes after you handle them!)
salt, to taste

Chill until ready to use. Serve on 4-6 heated or char-grilled flour (or gluten free corn) tortillas.

Fruit Sides

Spiced Apples
5 medium apples, cored and thinly sliced
1/4 cup water
1 tea. Ground Cinnamon
1/4 tea. Ground Nutmeg
2 Tab. Honey

In a large skillet,  combine apples and water. Sprinkle with cinnamon and nutmeg. Bring to a boil and reduce heat.  Simmer, covered, for 3 minutes,  stirring occasionally. Drizzle with honey and serve.
Makes 6 servings

Serving 2/3 cup ,100 calories,  0 fat, 27 carbs., 4 g. fiber, 0 protein

Ginger -Tea Pineapple
4 Green Tea bags
1-inch piece fresh ginger, peeled and thinly sliced
4 cups fresh pineapple, cut into 1 1/2 inch pieces
1/3 cup Fresh Mint,  finely chopped

Heat 1 1/2 cups water to boiling. Remove from heat and add tea bags and ginger. Steep 4 minutes,  covered. Squeeze water out of tea bags and let cool.
Place pineapple in a bowl and add ginger-tea. Cover and marinate 2-6 hours.
Preheat broiler. Drain pineapple, discarding ginger. Thread pineapple on 6 skewers.  Place on rack of broiler pan. Broil @6-inches from heat for 4-6 minutes or until heated through,  turning once. Sprinkle with mint before serving.
Makes 6 servings

1 skewer of pineapple: 54 cal. ,  0 fat, 14 g. Carbs. , 2 g. Fiber, 1 g. Protein






Citrus - Infused Strawberries
4 cups fresh strawberries,  trimmed and halved
2 Tab. Orange juice
1/2 tea. finely shredded lemon peel and more for serving
1 Tab. Lemon juice
1 Tab.  Orange Liqueur, optionally
1 tea. Honey

In a bowl, combine everything except the additional lemon peel for serving. If you do not use the Orange Liqueur, add 1 extra Tablespoin of Orange Juice. Cover and chill for 1-4 hours. Serve, topping with the additional lemon peel.
Serves 4

Serving: 1 cup, 66 calories,  15 g. Carbs., 3 g. Fiber,  1 g. Protein

Orange -Cinnamon Figs
8 medium figs
1/2 tea. finely shredded orange peel
1/4 cup orange juice
1/4 tea.  Cinnamon

Whisk together orange peel, orange juice and cinnamon. Drizzle over figs.
Can also be made with grapes instead of figs.
Makes 4 servings

Serving: 2 figs or 2/3 cup grapes, 81 calories, 21 g. Carbs. , 1 g. Protein

Orange -Balsamic Berries

2 tea. finely shredded orange peel

3/4 cup orange juice

3 Tab. Balsamic Vinegar

2 Tab. Honey

6 cups berries  (Raspberries, blackberries, blueberries)

Whisk together orange juice. orange peel, vinegar and honey in a large bowl.  Add berries and toss gently. Marinate 2-4 hours,  stirring occasionally. Drain, discarding marinade.

Makes 6 servings.

Each serving 1 cup berries,  73 calories,  1 g. Fat, 17 g. Carbs., 2 g. Protein

Cardamom - Spiced Kiwi and Pineapple with Coconut

2 cups cubed pineapple

3 kiwis,  peeled and thinly sliced

1/2 tea. Cardamom

1/4 cup shredded coconut

Combine pineapple, kiwis and Cardamom and toss gently. Sprinkle with  Coconut before serving.

Makes 4 servings

Each 3/4 cup fruit mixture and 1 Tab. Coconut serving: 103 calories, 2 g. Fat, 21 g. Carbs., 1 g. Protein

Mediterranean Spinach and Quinoa Salad

Baby Spinach
Quinoa, cooked
White beans
Golden raisins
Orange segments
Feta cheese
Black Olives,  sliced
Red onion, sliced
Roasted Red Peppers

Orange Vinaigrette dressing
Makes 10 servings; one serving 1 Tablespoon

1/2 cup Olive oil
2 Tab. White Wine Vinegar
1/4 cup Orange juice
2 tea. Fresh dill
Salt and pepper, to taste

Whisk everything together and serve.

Source: Skinny Ms.

I got this one from my local community college cafeteria! It may not be the prettiest of salads, but oh, so good and so good for you!