Best Bet Diet Cookbook

Salad Recipes

Colourful, nutrient-packed salads that bring bright flavour and simple goodness.

Salads Best Bet Diet Cookbook
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Salad Dressings

DRESSING FOR FRUIT SALAD
  • 2 tablespoons orange juice
  • 2 tablespoons lime juice
  • 2 teaspoons honey
  • ¼ teaspoon hot pepper flakes
  • ½ cup canola oil or extra virgin olive oil
Steps

Whisk together orange juice, lime juice,
honey, pepper flakes and oil.

COLORADO SPINACH SALAD DRESSING
  1. ⅓ cup orange juice
  2. ⅓ cup lemon juice
  3. Fresh ground pepper to taste
  4. 1 teaspoon tarragon, minced
  5. ⅔ cup extra virgin olive oil
Steps
  1. Combine orange juice and lemon juice and mix well.
  2. Add pepper, tarragon and stir.
  3. Pour mixture into a large plastic container, add the oil, and shake vigorously to blend. Makes 1 cup.

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TOMATO DRESSING
  • 1 cup fresh tomatoes
  • ½ cup extra virgin olive oil
  • ⅓ cup lemon juice
  • 1 garlic clove
  • 1 onion chopped
Steps

Put all ingredients in a blender and blend until smooth. Makes 1½ cups.

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Broccoli Mandarin Salad

SERVES 6
Ingredients
  • 4 cups fresh broccoli florets
  • ½ cup raisins
  • 8 slices bacon, cooked and chopped
  • 2 cups fresh mushrooms, sliced
  • ½ cup slivered toasted almonds
  • 1 (10 oz) can mandarin oranges, drained (or 3–4 fresh mandarin oranges)
  • ½ red onion, sliced
Steps
  1. In saucepan, whisk together eggs, sugar, flour and dry mustard.
  2. Add vinegar and water and cook on medium–low heat until thickened. Stir continuously.
  3. Remove from heat and stir in mayonnaise. Let cool.
  4. Mix broccoli and dressing and marinate for several hours in fridge. Add remaining ingredients and toss well.
Dressing
  • 2 eggs
  • ½ cup sugar
  • 1 tablespoon rice flour for thickening
  • 1 teaspoon dry mustard
  • ¼ cup white wine vinegar
  • ¼ cup water
  • ½ cup mayonnaise
Fresh Spinach Salad

Fresh Spinach Salad

SERVES 4-6
Ingredients
  • 8 cups crisp spinach, stems removed and broken up in bite sized pieces
  • 8 slices bacon, cooked and crumbled
  • 4 green onions, finely chopped
  • 2 cups fresh mushrooms, sliced
  • 2 cups fresh cauliflower, sliced
Steps
  1. In a small bowl, beat all dressing ingredients together and refrigerate.
  2. Combine salad ingredients in a large bowl.
  3. Toss with dressing just before serving.
Tangy Dressing
  • 1 garlic clove, minced
  • 2 tablespoons cider or red wine vinegar
  • 1 teaspoon sugar
  • ½ teaspoon salt
  • 1 teaspoon dry mustard
  • ½ teaspoon freshly ground pepper
  • ¼ cup extra virgin olive oil

Basic Greens Salad

SERVES 4
Ingredients
  • Salad greens (lettuce, kale, spinach)
  • 1 cucumber, chopped
  • 1 carrot, chopped
  • 2 green onions, chopped
  • 1 red pepper, sliced
  • 4 radishes, sliced
  • Cherry tomatoes
  • 1 avocado, sliced
DRESSING
  • Extra virgin olive oil
  • Balsamic vinegar
Steps
  1. Mix the salad ingredients and sprinkle with oil and vinegar to taste.

‍TIPS

  • Easy to make a large batch and take all week for lunches.
  • Dressing can be made separate and avocado can be added right before serving.

Shrimp Stuffed Avocados

SERVES 4
Ingredients
  • 4 large avocados, peeled and halved, seeds removed
  • 1½ cups small salad shrimp, cooked and washed
  • 1 tablespoon lemon juice
  • 1 tablespoon onion powder
  • 1 teaspoon black pepper
  • 1 tablespoon paprika
Steps
  1. Set avocados on serving plate with cut side facing up.
  2. Combine shrimp, lemon juice, onion powder, and pepper in medium-sized mixing bowl.
  3. Spoon shrimp mixture onto each avocado, covering generously.
  4. Sprinkle top of each stuffed avocado
    with paprika before serving.

Avocado Fruit Salad

SERVES 4
Ingredients
  • 1 avocado
  • 2 tablespoons lime juice
  • 1 papaya
  • 2 oranges
  • 1 grapefruit
  • 1 red onion
  • 1 head of romaine lettuce
Dressing
  • 2 tablespoons orange juice
  • 2 tablespoons lime juice
  • 2 teaspoons honey
  • ¼ teaspoon hot pepper flakes
  • ½ cup canola oil or extra virgin olive oil
Steps
  1. Whisk together orange juice, lime juice, honey, pepper flakes and oil.
  2. Peel and slice avocado.
  3. Sprinkle with 1 tablespoon lime juice.
  4. Peel, seed and slice papaya thinly.
  5. Peel oranges and grapefruit. Cut fruit into segments.
  6. Chop red onion.
  7. In a large bowl combine avocado, papaya, orange and grapefruit segments and onion. Set aside.
  8. Before serving, pour dressing over fruit and toss well.
  9. Spoon onto lettuce lined platter.

‍TIP
Great with chicken or as a luncheon salad.

Caesar Salad 

SERVES 4-6
Ingredients
  • 1–2 romaine hearts, broken up into bite size pieces
CAESAR SALAD DRESSING
  • 1 clove garlic, minced
  • ½ cup extra virgin olive oil
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • ¼ teaspoon dry mustard
  • 1½ teaspoons Worcestershire sauce (French’s is gluten-free)
  • 3 anchovies, drained and chopped juice of ½ lemon (2 tablespoons)
GLUTEN-FREE CROUTONS
  • 3–4 slices of rice bread or acceptable alternative
  • 1–2 cloves of garlic, minced
  • 2 tablespoons extra virgin olive oil
DRESSING
  1. In jar add all the dressing ingredients and shake vigorously.
  2. Refrigerate for an hour before serving so flavours can mix.
  3. Mix lettuce with dressing and sprinkle
    on croutons.
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CROUTONS
  1. Toast the slices of rice bread.
  2. Cut up toasted bread slices into small cubes.
  3. Heat oil in non-stick fry pan and add garlic.
  4. Toss in croutons and stir lightly till croutons are covered evenly in oil mixture. Serve when warm.
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Honey Lemon Kale Salad

SERVES 4
Ingredients
  • 8 cups loosely packed kale, well rinsed
  • 1 cup dried cranberries
  • 1 small red onion, thinly sliced
  • 1 crisp apple
  • 1 ripe firm pear
  • 1 cup pecans, toasted on a dry skillet
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HONEY LEMON DRESSING
  • 4 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon honey
  • ½ teaspoon salt
  • ⅛ teaspoon black pepper
Steps
  1. Combine all dressing ingredients and stir together until honey dissolves. Set aside.
  2. Rinse and strip kale leaves. Chop in bite-sized pieces. Rinse the chopped leaves a second time to ensure there isn't any dust hidden in the curly leaves then dry in a salad spinner.
  3. Place kale in a salad bowl, top with 1 cup cranberries and drizzle with dressing. Stir well, cover and refrigerate 4 hours or overnight.
  4. Before serving, add sliced apples, sliced pears, thinly sliced onions and toasted pecans. Toss to combine.

‍TIP
Add grilled or roasted chicken for a protein.

Almond Chicken Salad

SERVES 2
Ingredients
  • 1 cup chicken breast, diced
  • 1 cup romaine lettuce, chopped
  • 1 cup butter lettuce, shredded
  • ¼ cup red cabbage
  • ½ cup almonds, sliced
  • ¼ cup chopped dates
  • 1–2 tablespoons extra-virgin olive oil
  • 1–2 tablespoons freshly squeezed orange juic
Steps
  1. Combine all ingredients except liquids in a large serving bowl.
  2. Toss with oil and freshly squeezed orange juice.

Fruit & Lime Chicken Salad

SERVES 6
Ingredients
  • 3 tablespoons sugar
  • ¼ cup vinegar (lemon juice)
  • 2 tablespoons lime juice
  • Dash of salt
  • ¼ teaspoon poppy seeds
  • ½ cup canola oil (or extra virgin oil)
  • 3 cups of cubed cooked chicken breast
  • 1 honeydew melon
  • 1 cantaloupe
  • 1 romaine lettuce
  • ½ cup strawberries
  • ½ cup green grapes
  • ½ cup pecan halves, toasted
  • ½ cup blueberries
Steps
  1. Combine sugar, vinegar, lime juice, mustard, salt and poppy seeds in a blender. Blend to mix.
  2. Gradually add oil in a thin stream.
  3. Cover and blend 2 minutes until dressing is slightly thickened.
  4. Reserve ⅓ cup and pour remaining dressing over chicken. Chill.
  5. To serve, line 4–6 salad plates with lettuce and arrange honeydew and cantaloupe wedges around edge.
  6. Spoon chicken into center.
  7. Toss strawberries, pecans and blueberries in reserved dressing.
  8. Spoon over.
Mandarin Avocado Salad

Mandarin Avocado Salad

SERVES 4
Ingredients
  • 1 head butter lettuce or romaine
  • 1 (10 oz/284 ml) can mandarin orange sections, drained (or two mandarin oranges, peeled)
  • 1 medium avocado
  • 1 medium red onion, sliced thin
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ITALIAN DRESSING
  • ½ cup mayonnaise
  • 1 teaspoon dry mustard
  • 1 tablespoon vinegar
  • 2 tablespoons olive oil
  • ½ teaspoon oregano
  • ½ teaspoon basil
  • (1 teaspoon Italian seasoning can be used in place of oregano and basil)
Steps
  1. Tear lettuce into bite-size pieces in salad bowl.
  2. Add orange sections, slices of avocado and thin slices of red onion.
  3. In a small bowl, combine all Italian dressing ingredients and mix well.
  4. Toss salad with dressing and serve.

Waldorf Salad

SERVES 2
Ingredients
  • 2 cups un-peeled red apples, diced
  • 2 tablespoons lemon juice
  • 2 tablespoon extra virgin olive oil (or flaxseed oil)
  • 1 cup celery, thinly sliced
  • ½ cup chopped walnuts
  • ½ cup raisins
  • 2 cups iceberg lettuce leaves
Steps
  1. Toss together first 6 ingredients.
  2. Serve on top of lettuce bed.

Lemon Dijon Garden Pasta Salad

SERVES 6-8
Ingredients
  • 6 cups cooked cold pasta (rice pasta)
  • ½ cup red pepper, chopped
  • ½ cup cucumber, chopped
  • ½ cup red onion, sliced
  • ½ cup yellow cherry tomatoes
  • ½ cup red cherry tomatoes
  • ½ cup kalamata olives
  • ⅓ cup chopped fresh herbs (mint, basil, oregano and chives)
  • ¼ cup sweet pickle relish
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LEMON DIJON DRESSING
  • 1/2 cup mayonnaise
  • 1/4 cup lemon juice (or apple cider vinegar)
  • Zest of 1 lemon
  • Salt and pepper to season
  • 3 tablespoons whole grain Dijon mustard
  • 1 tablespoon sugar
Steps
  1. Whisk or shake all dressing ingredients together and set aside.
  2. Combine all the salad ingredients.
  3. Mix with Lemon Dijon Dressing.
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Best Bet Diet Cookbook
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