Dressing Du Jour

This is called “du jour” because you can create an almost infinite number of new dressings every day. 

Ingredients

1 teaspoon Oil

1 TBLspoon Water

2 teaspoon Vinegar

1 teaspoon Spices

Optional

1 teaspoon Fat-free Sugar-free dressing

A portion of protein

A liberal dose of imagination is always a good ingredient!

Directions

Whisk together a choice of Oil, Vinegar, Spices and Water, adding a portion of protein or fat-free dressing as you like.  Experiment and enjoy.  There’s no reason to become bored with your salad or its dressing!

Abstinent Measuring

2  TBLSpoon = 1 Salad Dressing.  Include protein if used.

Note

OIL: Monday use olive oil, Tuesday use mayonnaise, Wednesday use sesame oil, Thursday use safflower oil, Friday use peanut oil, Saturday use hazelnut oil, Sunday use walnut oil

VINEGAR: cider vinegar, brown rice vinegar, white vinegar, red wine vinegar, tarragon vinegar, white wine vinegar, champagne vinegar…

SPICES: blends of Italian, Chinese, Cajun, Garden mix, pepper mix, Creole mix, sweetened (artificial sweetener) blends with ginger and orange rind… try adding a fresh herb like cilantro, basil, dill, oregano or grating in a vegetable you don’t usually put in your salads like celery root, beets, turnips or rutabaga.

INCORPORATING PART OF THE PROTEIN: buttermilk, yogurt, cottage cheese, feta, blue cheese, Parmesan, Romano, other shredded cheeses are all fair game in small doses.

*contribution from Area II Cookbook 2004

Fiesta Salad

Ingredients

2 Tomatoes, chopped

1 Red Onion, sliced

3 Bell Peppers, sliced in strips  (1 each: red, yellow, and green)

¼ cup fresh Cilantro

3 TBLspoon Salsa

2 TBLspoon Lemon Juice

½ teaspoon Garlic Salt

¼ teaspoon Black Pepper

¼ teaspoon ground Cumin

lettuce leaves

Directions

Serve 1 cup vegetable mixture over 1 cup or 4 oz lettuce.

Keep the Fiesta Salad mix separate from the lettuce until ready to serve.

Each serving contains 1 cup salad mix over 1 cup or 4 oz lettuce leaves

Abstinent Measuring

Each Serving = 2 vegetables

*contribution from Area II Cookbook 2004

Jicama Salad

Ingredients

8 Green Chili, chopped

1 ½ cup Jicama, peeled and cut into smallish strips

1 red Onion, sliced

1 Bell Pepper, chopped

1 teaspoon Vinegar

Juice of 1 Lemon

1/4 teaspoon Cayenne Pepper

Salt and Ppepper

Directions

Combine then chill 2 hours or overnight. Toss before serving.

Abstinent Measuring

1 c = 1 vegetable

*contribution from Area II Cookbook 2004

Quick and Easy Four Bean Salad

Ingredients

¼ cup chilled Kidney Beans, rinsed and drained

¼ cup chilled Garbanzo Beans, rinsed and drained

¼ cup chilled Pinto Beans, rinsed and drained

¼ cup chilled Black Beans, rinsed and drained

2 cup mixed Salad Veggies - Lettuce, Carrots, Bell Pepper, Mushrooms, Chives, Cucumbers, Celery, Tomatoes, etc.

2 TBLSpoon fat-free sugar-free Dressing (for example: Jardin's Garlic Vinaigrette),

or

½ cup Saisa

1 teaspoon Salad Oil (optional)

Directions

Mix beans and salad and serve.

Makes one serving

Abstinent Measuring

one serving = 1 protein, 2 vegetables and one optional fat for a full lunch meal

Note

Check beans for sugar.  Health food stores have sugar-free canned bean varieties.

*contribution from Area II Cookbook 2004

Pepperoni Pizza Salad

Ingredients

2 oz Pepperoni Slices

1 oz shredded Cheese

1 cup (or 4 oz) Lettuce/Greens

1 cup (or 12 oz) mixed raw Vegetables (i.e. Mushrooms, Bell Pepper, Tomatoes, Onion,

¼ cup Spaghetti Sauce (sugar free)

¼ cup Wine Vinegar

2 TBLspoon Olive Oil (if making for dinner, 1 tsp oil if making for lunch)

Optional

1 teaspoon Salad sprinkles, Mrs Dash or Italian Spices

Crushed Red Pepper, to taste

Directions

Put 1 c of lettuce on plate.  Top with veggies, pepperoni and cheese.  Sprinkle crushed red pepper on top.  Mix last three ingredients in recipe together and pour over salad.

Makes 1 serving

Abstinent Measuring

1 serving = 1 protein, 2 c salad, 1 fat, optional tomato sauce

*contribution from Area II Cookbook 2004

Eggless Tofu Salad

Ingredients

8 oz moist (loose) Tofu, drained and mashed

1 TBLspoon Dill Relish

1 to 2 teaspoon each (to your preference)

Dijon Mustard,

Spicy Brown Mustard,

Yellow Mustard

SPICES according to your taste preference

2 teaspoon Parsley

½ teaspoon Dill Weed

¼ - ½ teaspoon Onion Salt

¼ - ½ teaspoon Garlic Salt

½ teaspoon Paprika

dash celery seed

dash Red Pepper

juice of one Lemon wedge

Optional

1 teaspoon Canola Oil or Miso Mayo

Directions

Mix all ingredients thoroughly (mash with fork).

Makes 1 serving

Abstinent Measuring

1 serving = 1 protein 

Note

Tofu: I prefer regular or reduced-fat, but silken style can also be used

Make it a Meal

great with 2-cup salad for lunch.

*contribution from Area II Cookbook 2004

Abstinent Coleslaw

A vinegar Coleslaw that stands up for itself in a cold meal. It is also a cool counterpoint to spicy meals.

Ingredients
1 head Cabbage
1 lg White Onion
3 Carrots
1 to 2 Sweet Bell Pepper
(color of your choice)

Optional
6 Green Onions
Shredded Zucchini

Dressing
1 to 1 ¼ c Apple Cider Vinegar
½ c Oil (Olive, GrapeSeed or Flax)
8 pkg Stevia (eq 16 t sugar) or other non-sugar sweetener
1 tsp Dry Mustard
1 tsp Celery Seed
1 ½ tsp Salt
½ tsp Black Pepper

Directions
Shred all Veggies and mix in large bowl. Combine all Dressing ingredients into small sauce pan, heat just to boil. Pour over and mix into shredded veggies.
Store in sealed container for at least 8 hours or overnight. Keeps in refrigerator for several weeks.

Serving Suggestions
Combine it with salad greens. A 1/2 cup of this coleslaw adds a juicy softness which spinach, kale and chard sometimes lack. Top it off with sliced hot banana peppers for extra ZING!

Abstinent measuring
1 cup Ab Coleslaw = 1 veg, 1 t oil