egan recipe collection

Salads

Avocado salad with strawberry vinaigrette
Basic brown rice salad
Black bean and avocado salad
Cabbage and peanut salad
Carrot-Raisin Salad
Chickpea and cucumber salad with fresh mint
Chinese cole slaw
Chunky gazpacho
Corn and bean salad
Crunchy green salad with zesty sesame dressing
Egg-free salad (or sandwich)
Green bean and potato salad
Grilled portobello salad
Health Salad
Holiday rice salad
Labio
Late summer salad with roasted potatoes
Millet and bean salad
Noodle-bean salad with light vinaigrette
Noodle salad with spicy peanut dressing
Palm and avocado salad
Pasta salad with blueberries
Pasta salad with Brussels sprouts
Roasted pepper and lentil salad
Sesame cabbage slaw
Spicy marinated mixed vegetables
Stefan's Dijon potato salad
Sunny millet salad
Sushi salad
Tabbouli New Jersey style
Tomato rice salad with artichoke hearts
Tuscan potato salad with vegetables
Varza acra (Pickled cabbage)
Warm Pita salad

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For an alphabetical listing of all recipes, see the Recipe Collection home page.

Peanut butter is not a low-fat food, but it is high in protein and is generally very good for you. It also tastes yummy! This version of a classic Chinese recipe is somewhat lower in fat. If you are allergic to peanuts, try substituting sesame paste and perhaps a bit more sweetener. I also like this dressing served over pan-fried tofu. Note: I use natural peanut butter. If you use a variety containing sweetener and/or salt, adjust seasonings accordingly.

Noodle salad with spicy peanut dressing
4 servings

1 pound linguini or corkscrew (fusili) pasta
1 Tablespoon sesame or other light oil
1 teaspoon tamari soy sauce

Dressing
6 Tablespoons peanut butter (I prefer chunky!)
6 Tablespoons boiling water
2 Tablespoons tamari soy sauce
3 Tablespoons apple cider vinegar
1 Tablespoon sesame or other light oil
2 teaspoons sugar or equivalent alternative sweetener
1 teaspoon ground cayenne pepper, or to taste
Salt to taste (optional)
2 cloves garlic, finely chopped (optional)
1 cup shredded fresh vegetables (cucumbers, scallions, lettuce, radishes, sprouts, celery, carrots, cabbage, etc.)
1/2 cup diced firm tofu (raw, steamed, baked, or fried)

Boil the pasta to al dente consistency. Rinse in cold water and drain very well. Place into a large bowl and toss with the oil and tamari to keep from sticking. Cover and refrigerate while you make the dressing. In a pitcher or deep bowl, mix peanut butter and boiling water to a smooth, thick paste. Stir in tamari, vinegar, oil, sweetener, cayenne, and salt, mixing well, into a dressing consistency. Optionally, stir in garlic. Refrigerate until chilled. Just before serving, remove pasta from the refrigerator and lightly mix in the vegetables and tofu. Pour the dressing on top or serve on the side.

List of recipes: Salads

I've been enjoying this salad almost as long as I've been a vegetarian (and that's a long time!). It's really refreshing. Try to use organically-grown carrots, which are available in most natural food stores as well as many supermarkets. I find that they don't have the metallic taste of the non-organic variety. Use the coarse grater blade on your food processor for the carrots and spare your knuckles! :-)

Carrot-Raisin Salad
About 4 servings

1 pound carrots
1/2 cup raisins or golden raisins
1 cup (bottled) papaya juice
maple syrup or other sweetener (optional)

Trim the tops and ends from the carrots. It's not necessary to peel them, but you can if you prefer. Grate on the large holes of a metal grater or in a food processor, then transfer to a mixing bowl. Stir in the raisins and juice; mix well. Sweeten to taste if desired.

List of recipes: Salads

If you've ever been to a kosher (or kosher-style) delicatessen you've seen Health Salad. I can't remember a time when we didn't have some in the house, and it was always served at breakfast to get a good start on the day! Plan ahead when making this as it needs to rest for a full day to allow the flavours to marry. Since I can't tolerate raw onions, I marinate and serve them in a separate bowl, to be added to the salad at table. You might want to try Vidalia onions when they are in season; these are sweeter relatives of the yellow globe. Whichever onion you choose, remember that onions that are flatter in shape in general are sweeter than rounder or longer onions. I also suggest using a plastic-wrapped hydroponic or "burpless" cucumber. These have thin skins and few seeds, and unlike their regular supermarket cousins are not coated with wax. You can use any kind of bell pepper you like, but the salad will be prettier (and sweeter) if you take advantage of the various coloured peppers now available. :-) If you don't like to use white sugar, try Sucanat® or other natural granulated sugar. Maple syrup or other highly-flavoured sweeteners may overpower this dish. Will you feel healthier after munching Health Salad? With all these good ingredients, it can't hurt! ;-)

Health Salad
About 8 servings

1 medium head green cabbage
1 teaspoon sunflower or other light oil
1 teaspoon kosher salt
2 large bell peppers, any colour
2 medium cucumbers, or 1 large "burpless" cucumber
1 medium onion
1 large carrot
1 Tablespoon garlic, finely chopped or pressed
1/2 teaspoon ground black pepper
2 quarts water
1 cup white vinegar
1 pound sugar or equivalent alternative sweetener

Remove any coarse outer leaves from the cabbage. Wash the remaining vegetable; you can core it or leave the core in as you prefer. Use a sharp, heavy knife to cut the cabbage in half lengthwise, then cut crosswise into slices about one-quarter inch thick (thicker than for cole slaw). You can also use a food processor if it has a wide shredding blade. Place cut cabbage in a large bowl. Sprinkle the oil and salt over it, mixing well. Chop the peppers and cucumber. Slice the onion into thin half-moons, and the carrot into half-moons about one-quarter inch thick. (To cut half-moons, slice the vegetable in half lengthwise, then make crosswise cuts.) Add these vegetables, along with the garlic and black pepper, to the cabbage, mixing well. Prepare the dressing by combining the water, vinegar, and sugar, stirring well to dissolve the sugar. Pour this over the cabbage mixture, mixing well. Cover the bowl and refrigerate for 24 hours before serving. This salad keeps well for about a week if kept refrigerated in a covered container.

List of recipes: Salads

Okay, fair's fair. Now a recipe for a potato salad that Stefan loves. As anyone who knows him can guess, this is not a low-fat dish. :-) (These notes were written when this recipe was originally posted directly after the Celery Soup recipe -- and although I like celery a lot, Stefan doesn't even like to walk near it in the supermarket.)

Stefan's Dijon potato salad
About 6-8 servings

3 pounds red potatoes (or other waxy type), cut into bite-sized chunks
water to cover for boiling
1/2 cup extra virgin olive oil
1/2 cup red wine vinegar
2 medium cloves garlic, pressed or finely minced
2 Tablespoons prepared Dijon mustard
salt and ground black pepper to taste

Place the potatoes in a large pot with enough water to cover. Bring to a boil, then reduce heat and cook until the potatoes are soft but not mushy, about 5-10 minutes depending on how big the pieces are. While they're cooking, mix up the dressing with the rest of the ingredients; the easiest way is to use a covered jar or plastic container and shake until blended, or you can stir with a fork or a whisk in a deep bowl. When the potatoes are ready, drain, rinse under cold water, and drain well again. Place in a shallow bowl or container and pour the dressing over the potatoes. Refrigerate, covered, for at least an hour. Serve chilled.

Variations:

> Try adding a handful of one of these little "extras:" sliced stuffed green olives and/or pitted black olives; chopped onion (regular, red, or Vidalia); sliced scallions; chopped roasted red pepper (fresh or from a jar).
> Garnish with fresh chopped parsley or dill.

List of recipes: Salads

Now that we've reached the "dog days" of summer, there are times when it's too hot to cook and you just want a cool but filling salad. And there are other times -- picnics, parties, on-the-job lunches -- when you're looking for an easy and tasty sandwich. This tofu salad and sandwich spread will fill the bill either way. (A lot of folks think that "dog days" refers to summer days that are so hot they'd make a dog pant, but it actually describes the period of time when the Dog Star is high in the sky.) Find several varieties of egg-free mayonnaise in the natural food store, or make your own -- it's simple! -- with the recipe that follows the salad recipe. And keep cool!

Egg-free salad (or sandwich)
About 4 servings

1 pound firm or extra-firm Chinese-style tofu
1/4 cup celery, finely chopped
1 Tablespoon onion or scallion (white part only), finely chopped
1 teaspoon prepared mustard (preferably Dijon)
3 Tablespoons egg-free mayonnaise
1 Tablespoon sweet pickle relish, or finely chopped sweet pickles
1 teaspoon chopped fresh dill weed
2 Tablespoons fresh parsley, finely chopped
salt and ground black pepper to taste
bread, rolls, lettuce, sprouts, tomatoes, etc. as desired

Remove the tofu from its plastic container and pour out the water. Wrap the tofu in one or two layers of paper towels, return it to its container, and place a light weight on top to press out as much water as possible for a minimum of one-half hour, or allow to press overnight in the refrigerator (another unopened package of tofu works very well as a weight). Unwrap the tofu and either cut it into very small dice, or mash it coarsely with a fork. Place it in a bowl, and mix the celery and onion or scallion into the tofu. In a separate small bowl, blend together the mustard, mayonnaise, relish or pickles, herbs, and seasonings. Stir this dressing into the tofu and vegetables, mixing well. Serve as a sandwich spread on bread, rolls, or pita bread, optionally with lettuce, sprouts, or tomato slices. Or place a large lettuce leaf on a plate and put a scoop of the tofu salad on top, with vegetables on the side.

Variation:

> Use red onions or sweet Vidalia onions if you can find them, or leave them out entirely (as I sometimes do) and increase the celery.
> Add a Tablespoon of chopped roasted red pepper with the celery.

Egg-free mayonnaise
About 1 cup

1 brick pack (about 10-1/2 ounces) Japanese-style soft silken tofu
1 Tablespoon fresh lemon juice
1/2 teaspoon prepared mustard (preferably Dijon)
1 Tablespoon sunflower or other light oil
1 Tablespoon white vinegar
pinch of salt (or to taste)

Place all ingredients into a blender or food processor, and blend or process until smooth. Refrigerate overnight in an airtight container before using. (Leftover dressing lasts about a week, refrigerated in an airtight container. If the mixture separates, stir lightly to re-blend.)

List of recipes: Salads

It's almost September -- the best time of year for the freshest and tastiest tomatoes, bell peppers, cucumbers, and corn. Here's a variation on the Spanish salad in a soup. Use freshly-cooked or canned chickpeas (also called garbanzo beans); they add protein and texture to the soup. With some crusty bread it's a refreshing meal in itself, and a nice way to hold on to summer just a little longer :-). I like to roast garlic first if I'm going to put it in a dish where it won't be cooked, but you can use raw garlic if you prefer. And try to use a combination of plum and globe tomatoes if you can. The plum tomatoes give this soup a nice texture, while the juicy globe tomatoes contribute more flavour. Using two or more colours of bell peppers -- green and red, for example -- adds to the lovely jewel-like colour. 

Chunky gazpacho
About 6-8 servings

4 cups vegetable cocktail juice (canned or bottled)
1 large clove garlic, chopped (roasted or raw)
1/4 cup chopped Vidalia or red onions, chopped
3 cups fresh tomatoes, chopped
1/2 cup bell peppers, green or any colour
1/4 cup fresh parsley, both leaves and stems, chopped
2 Tablespoons rice wine vinegar
2 Tablespoons fresh lime juice
1 teaspoon sugar or alternative sweetener
1/2 teaspoon salt, or to taste
1/2 teaspoon ground black pepper
1/4 teaspoon ground cayenne pepper
1/4 teaspoon dried marjoram
1 cup cooked or canned (drained) chickpeas
1/2 cup cooked corn kernels (removed from cob)
1/2 cup cucumbers, chopped finely

Place 1 cup of the cocktail juice into a blender or food processor with the garlic and onions. Blend or process until the garlic and onions are finely minced, about 30 seconds. Pour into a large bowl. Place the tomatoes, peppers, parsley, vinegar, lime juice, sweetener, salt, black pepper, cayenne pepper, and marjoram, into the blender or food processor, and blend/process for about 15 seconds, or until well mixed. Pour into the garlic and onion mixture. Add the remaining 3 cups of cocktail juice, chickpeas, corn, and cucumbers, and stir well. Chill in a covered container for several hours or overnight to allow flavours to marry. Serve chilled.

Variation:

> Try replacing half the parsley with fresh chopped cilantro.

List of recipes: Salads

Pity the poor Brussels sprout: it's the butt of every vegetable joke. Even people who eat lima beans and broccoli won't touch Brussels sprouts. It just doesn't get any respect. Well, I'm on record as saying that I like these tiny cabbagey veggies a lot, for their delicious flavour, their healthful properties, and because they're just so cute! I really look forward to autumn's yearly harvest of these misunderstood but excellent little vegetables. If you live anywhere near a farm or farm stand, see if you can find them still on their cone-shaped stalk; these are really fresh! I truly believe that folks who don't like Brussels sprouts have never tasted them cooked properly -- perhaps they were cooked to mush, and then even I wouldn't eat them! Here's an easy and yummy way to prepare them that may even make you into a convert. :-)

Pasta salad with Brussels sprouts
About 6 servings

1/2 pound cavatelli or elbow macaroni
1 pound fresh Brussels sprouts
Boiling water as required for above, optionally salted
2 Tablespoons white wine vinegar
1 Tablespoon Dijon mustard
1/2 cup extra-virgin olive oil
1 Tablespoon syrupy (liquid) sweetener, at room temperature or warmer
1/4 teaspoon salt, or to taste
ground black pepper to taste

Cook the cavatelli or elbow macaroni in boiling water to al dente tenderness. Rinse, drain, and set aside. Prepare Brussels sprouts by removing any discoloured outer leaves and trimming the stem end, then cut an X into the bottom of each sprout's core.  Place them into a pot of boiling water, salted if desired, and blanch just until tender, about 6 to 10 minutes depending on their size. Drain and allow to cool until you can handle them. Cut into halves or quarters, again depending on size. Place in a large serving bowl. Prepare the dressing by whisking together the vinegar and mustard until they are combined well. Keep whisking while you drizzle in the olive oil, continuing until the dressing is smooth and slightly thick. Whisk in the sweetener, salt, and pepper.  Pour the dressing over the Brussels sprouts, stirring well to mix, then add the pasta and stir again to coat. Serve warm or chilled.

Variation:

> Add one small red onion, chopped, with the Brussels sprouts
> Add one-half cup roasted red pepper, chopped, with the pasta

List of recipes: Salads

A very pleasant spring salad that relies on the season's new crop of potatoes. Look for new potatoes at your market. They are small and tender and very delicious. If you can find them, this recipe also works well with creamer potatoes, another type of small potato with a very smooth texture and slightly sweet flavour. You can use either red or white potatoes, as you prefer. I dedicate this recipe to my dear friend Nadine in Germany, a fellow vegetarian and tea lover, whose favourite place is Tuscany.

Tuscan potato salad with vegetables
About 6 servings

1-1/2 pounds tiny new potatoes, cut in quarters
1/2 pound fresh green beans, trimmed and cut into one-inch pieces
1/2 pound zucchini or yellow squash (about 1 medium), cut in half-moons
1 small red onion, cut in thin wedges
1 Tablespoon extra-virgin olive oil
1/4 cup white wine vinegar
2 Tablespoons Dijon mustard
3 Tablespoons fresh parsley, finely chopped
3 Tablespoons fresh basil, finely chopped
salt and ground black pepper to taste, optional

Steam or microwave the potatoes, beans, and squash until tender. Cool to room temperature. Mix in the red onion. Combine the remaining ingredients, blending well. Pour the dressing over the vegetables and toss lightly. Serve at room temperature, or chill before serving.

Variation:

> If you don't care for raw onion, substitute a rib of celery, chopped.
> This salad becomes a main dish if you add about 3/4 cup cooked or canned white beans (drain and rinse well) or cubed tofu (this can be steamed or nuked with the vegetables).

List of recipes: Salads

The beginning of June marks the onset of berry season. Strawberries are just starting to ripen, and soon there will be an abundance of these beautiful summer fruits. As the season continues, you'll find blueberries, raspberries, blackberries, and more. If you find you have too many berries (is that possible? :), try this salad with an unusual sweet and sour dressing. It's just the thing to enjoy on a sultry summer day with a big glass of iced tea or lemonade. Be sure to use ripe, juicy strawberries!

Avocado salad with strawberry vinaigrette
About 8 servings

1 large head red-leaf or Boston-type lettuce
2 ripe avocados, peeled
1 medium red onion or Vidalia (sweet) onion
2 navel oranges, peeled
1/2 pint fresh strawberries, with stem and leaves removed
1 cup extra-virgin olive oil
2 Tablespoons balsamic vinegar
1/4 teaspoon dried tarragon leaf, crumbled
1/2 teaspoon salt, or to taste
1/4 teaspoon ground pepper, or to taste
1/4 teaspoon sugar or alternative sweetener
1/2 cup fresh berries of your choice

Arrange the lettuce leaves on a serving platter or individual plates. Halve the avocados lengthwise, remove the stone, then cut into thin crosswise slices. Cut the onion into lengthwise halves, then slice thinly crosswise. Slice the orange into thin crosswise slices, removing any seeds if necessary. Arrange the avocado, onion, and orange slices on top of the lettuce. lettuce. Prepare the dressing by combining the strawberries, oil, vinegar, seasonings, and sweetener in a food processor or blender until the strawberries are puréed. Drizzle the dressing over the salad. Garnish with fresh berries.

Variation:

> If you don't care for raw onion, substitute thinly-sliced celery or some fresh mung bean sprouts. 

List of recipes: Salads

Around midsummer here in New Jersey, farmers and gardeners across the state are harvesting the first of their crops of corn and beefsteak tomatoes. In case you didn't know :-), New Jersey produces the sweetest corns and the juiciest tomatoes on earth! This version of a classic Middle Eastern wheat salad celebrates the delicious bounty of my home state. Wherever you live, though, I'm sure you'll enjoy it :-).

Tabbouli New Jersey style
About 4 servings

1/2 cup bulghur wheat
2 cups boiling water
2 cups finely chopped fresh parsley
1 cup fresh sweet corn kernels
1/4 cup finely chopped fresh mint leaves
1 large tomato (preferably beefsteak), diced
2 large cloves garlic, raw or roasted, minced
1/4 cup fresh lemon juice
2 Tablespoons extra-virgin olive oil
salt and pepper to taste

Place the bulghur wheat into a bowl and cover completely with the boiling water. Set aside. If you wish to roast the garlic, place whole unpeeled cloves in a preheated moderate oven (350 to 375 deg F) for about ten minutes (the aroma will let you know when it's done :). Prepare the rest of the ingredients as directed. (Note: It's easier to cut fresh kernels off a corn cob if you break the cob in half.) Place the parsley, corn, mint, and tomatoes into a large serving bowl. In a separate small bowl or cup, mix together the garlic, juice, oil, and seasonings. Pour this dressing over the vegetables, mixing well.  Check the wheat after about 20 minutes to see if it has absorbed enough of the water (it should be tender and chewy, neither hard nor mushy); it it's not ready, allow to rest in the water for another five to ten minutes. When it's done, pour the wheat into a mesh strainer, pressing down with a wooden spoon to expel as much of the excess water as possible. Mix the drained wheat into the vegetables, tossing well. Serve at room temperature or chilled.

Variation:

> Add 1/4 cup thinly sliced scallions, white parts only, with the other vegetables.

List of recipes: Salads

It's January here in New Jersey. We've successfully :-) negotiated our way to the year 2000, and instead of all kinds of Y2K havoc we're enjoying a lovely, mild winter! Temperatures are reaching the 50s and 60s, so instead of hearty soups we find we've been preferring salads. This is a good one for using up leftover cooked brown rice. If you'd like to capture a bit of summer in this salad, skip the pale tomato wannabees and look for ripe, red cherry tomatoes or grape tomatoes. You may even be able to find imported tomatoes still on the vine; when these ripen they are quite flavourful. Some day we may all look back and smile when we think about the extra water and canned goods we stocked up on ;-). For now I'm just looking for a way to use them up, and so a couple of canned veggies are used in this dish. Enjoy!

Basic brown rice salad
About 6 servings

2 cups cooked brown rice, at about room temperature
1 15-ounce can black beans, drained, rinsed well, and drained again
1 11- or 12-ounce can yellow corn kernels, drained
2 Kirby (pickle) cucumbers, diced
2 medium tomatoes, diced, or 1 pint cherry or grape tomatoes, sliced in half
2 Tablespoons sunflower or other light oil
juice of two lemons (about 4 Tablespoons)
2 teaspoons dried oregano
1/2 teaspoon salt, or to taste
pinch of black pepper, or to taste
1/4 cup fresh parsley, chopped
Lettuce leaves

If rice is freshly cooked, allow to rest at room temperature until just barely warm; if you're using leftover rice, remove from the refrigerator about an hour before preparing the salad. Break up any clumps if necessary. In a large mixing bowl combine all the other ingredients except the lettuce, mixing thoroughly. Stir in the rice, again mixing well. Cover the bowl with a lid, a plate, or a piece of plastic wrap, and refrigerate for about one hour to allow the flavours to marry. To serve, arrange one or two lettuce leaves on each individual plate and top with the chilled salad.

Variations:

> Add other chopped or diced vegetables if you like. Try celery or scallions, or cooked or canned vegetables such as cauliflower, carrots, or artichoke hearts. Let your imagination and your taste buds guide you!

List of recipes: Salads

What better day than Palm Sunday (on the Orthodox Christian calendar) to prepare this elegant salad of spring greens, creamy avocado, and hearts of palm?

Palm and avocado salad
About 6 servings

1 large head leaf or iceberg lettuce, torn into bite-sized pieces
1 ripe but firm avocado, peeled and diced
1 14-ounce can hearts of palm, rinsed, drained, and cut into 1/4-inch slices
1/4 cup sunflower or other light oil
4 teaspoons white wine vinegar or apple cider vinegar
1/2 teaspoon salt, or to taste
pinch of black pepper, or to taste

In a large salad bowl, toss the lettuce gently with the avocados and palm slices. In a separate small bowl, whisk together the oil, vinegar, and seasonings, blending well. Just before serving, pour the dressing (whisked again if separated) over the salad and toss lightly.

List of recipes: Salads

Like most cooks, I tend to plan menus around whatever fresh produce is available, inspired by the varying selection from season to season. Right now, at the end of May, the markets are full of portobello mushrooms, along with the first arugula of the year. You've never tried this piquant green (also called rocket)? It's a perfect, crispy accompaniment to the tender and slightly sweet mushrooms. If you can't find arugula, you might try another flavourful green in its place. I'd suggest peppery watercress, robust New Zealand spinach, or mesclun salad. This last is a mixture of baby lettuces and field greens. Whichever you choose, be sure to wash well to remove all the gritty sand. And when selecting portobellos, look for the big, flat ones; these are the most flavourful. It's not necessary to peel them, but you can if you like. (Remembering JBW this Memorial Day.)

Grilled portobello salad
4 servings

4 large portobello mushrooms
4 cloves garlic (or more if you like ;-), pressed or minced
1 Tablespoon dried oregano
2 Tablespoons dry white wine (or substitute vegetable broth)
1 bunch arugula or other flavourful greens (about 3 cupsful)
2 Tablespoons balsamic vinegar
1 teaspoon extra-virgin olive oil
salt and pepper to taste, optional

Preheat broiler. Remove the stem from the mushrooms carefully so you don't break the caps. Wash, pat dry, and arrange the caps gill-side up on a baking dish. Mix the garlic and oregano with the wine or broth. Brush this mixture onto the mushrooms, then broil for five minutes or until the mushrooms begin to sweat their juices. Remove from heat and allow to cool slightly. Divide the greens into four portions, and place each portion on an individual serving plate. Slice the mushrooms about 1/4-inch (6cm) thick. Allowing one per plate, arrange the mushrooms attractively on top of the greens. Mix the vinegar and oil, seasoning to taste, and drizzle about a half-Tablespoonful over each plate. Serve while mushrooms are still slightly warm.

Variation:

> Cook the mushrooms on an outdoor grill.

List of recipes: Salads

This is another salad recipe that can start out on the grill. Fresh, crisp bell peppers right off the grill are soooo good! Some folks like to grill pepper whole, turning it as the skin on each side blackens. I prefer to cut the pepper the long way into three or four sections, trimming off the stem, core, and seeds before cooking -- I find it easier than cleaning it afterwards. Choose a pepper colour (red, orange, yellow) that will complement the colour of the lentils you use. If you prefer to use a green pepper, avoid green bell peppers, which are not sweet enough for this dish. Instead try cubanelle, or frying, peppers. These are long and light green. Their flesh isn't as thick as that of bell peppers, so watch carefully and make sure they don't overcook. If it's not barbecue season, prepare the peppers under your oven's broiler, or use roasted red peppers from a jar.

Roasted pepper and lentil salad
About 4 servings

1-1/3 cups lentils (any colour)
1 large sweet bell pepper (any colour) or 1 seven-ounce jar roasted red peppers
1 medium red onion, finely chopped
1 large clove garlic, raw or roasted, minced
2 Tablespoons fresh parsley, curly or flat-leafed, chopped
1 lemon
2 Tablespoons red wine vinegar
1/4 cup extra-virgin olive oil
salt and pepper to taste

Cook lentils until tender: about 30 minutes for brown, 30 minutes for green or yellow, or about 10 minutes for red. (To cook lentils, place in saucepan with 3 cups water, bring to a boil, reduce heat. Cover and simmer.) Drain and chill for several hours or overnight. If using fresh peppers, preheat grill or broiler, place the peppers on the grill or under the broiler, and cook until the skins are completely and evenly blackened. Remove and allow to rest on a plate or in a paper bag for a few minutes, then remove the skins. Dice the peppers and place in a large mixing bowl with the lentils, onion, garlic, and parsley. Finely grate the lemon rind (yellow part only) into a separate small bowl. Add the vinegar and oil, and whisk together. Season to taste with salt and pepper. Pour the dressing over the lentil mixture and stir gently until well mixed. Serve immediately, or cover and refrigerate until ready to serve. This salad will keep for a few days only in an airtight container.

Variation:

> If, like me, you can't tolerate raw onion, substitute about 3/4 cup finely-chopped celery.

List of recipes: Salads

I put this recipe in the Salads section because one of our favourite salads is made of shredded pickled cabbage with a splash of sunflower oil and a sprinkle of black pepper, maybe with a couple of thin slices of tomato or a few black olives on top. Very refreshing and very healthful. Whenever you go to someone's home in Romania you're sure to see at least one -- and usually several -- huge jars filled with cabbage in some stage of being pickled. Stefan prepares the brine by taste (ewwwww!), mixing it up in a glass and sipping until he gets it to just the right salinity. It's true that his varza acra turns out somewhat better than mine, but you're not going to get me to use his technique! So I share my own procedure, a quantified version of his, with you :-). We couldn't find the enormous wide-mouthed jars they use in Romania here in the U.S., so we've devised two containers that seem to work very well. One is a plasticware cake carrier. If you invert it and use the 'cover' as the pickling tub and the 'plate' as the lid you'll be able to fit three or four heads at once. We generally have to trim off some outer leaves so the cabbage head will fit in the cake carrier. To pickle these loose leaves, we use a heavy glass jar that originally held giardinera (pickled Italian-style vegetables). Of course, if you have a big oaken barrel that would be the best thing! Whatever container you choose, make sure it is non-reactive to the salt -- in other words, not made of aluminum, iron, or other materials that will leach out into the brine. If you use plastic, make sure that it's food-grade plastic. Do not use a bucket intended for cleaning fluids, or a storage container designed for storing sweaters or tools, as these may leach toxic chemicals into the brine. When choosing cabbage for pickling, look for fresh, tight heads. Hold the cabbage in your hand and see how heavy it feels -- the heavier it is the more packed the leaves will be. And that, as Martha Stewart would say, "is a good thing." :-)

Varza acra (Pickled cabbage)
Many servings

whole heads of green cabbage in a quantity to fit your container
Kosher salt or coarse sea salt
water
1 bunch dill, optional
a handful of fresh or frozen yellow corn kernels

Remove any leaves that are bruised or damaged (use them for soup). If cabbages are too big to fit in the container, trim off enough outer leaves until the heads will fit. Using a sharp knife with a good point on the end, cut a cone-shaped hole into the core of each cabbage. If there are any extra leaves (the ones you removed) these can be tucked in amongst the heads. Fill each hole with salt and place the cabbages into the container. In a large pitcher, prepare a brine solution of salt and water using 1/4 cup salt for each quart of water. If using dill, wash it, trim off the roots, and place the whole bunch into the container. Pour the brine solution over the cabbage, making sure to cover it all completely. Toss in the corn kernels. Place the container in a cool spot out of direct sunlight or drafts. Temperature should be between 60 and 70 deg F (15 and 21 deg C). A basement or cellar is ideal. Place the lid on top of the container, leaving it slightly ajar so air can get in. By the next day the fermentation will have begun (along with a noticeable aroma :-).

About every three or four days you should check the container, removing and discarding any white foam that accumulates on the top, and adding additional brine if necessary to keep the cabbage covered. If using a shallow container, like the cake carrier, stir up the brine for a minute or so with a wooden spoon to aerate. If you've got the cabbage in a tall jar, take two plastic drinking staws and tape them together end to end. Stick one end into the jar, almost touching the bottom, and blow into the other end for a few seconds (if you liked blowing bubbles into your chocolate milk or juice when you were a child but your mom told you it was rude, this is your chance to be get away with it :-). Replace the lid, leaving it slightly ajar. Remember to repeat this every three to four days.

After about two and a half weeks, break off a small piece of cabbage and test it for taste, colour, and texture. It should taste like sauerkraut, with no fresh cabbage taste. Leaves should be flexible, neither too crisp (breakable) nor too soft (mushy -- if it's too soft at this point you've probably got the container in too warm a spot). Colour should be whitish with no trace of green. If it's not ready, aerate as above and let it rest for a while longer. The cabbage should finish its pickling process in 2-1/2 to 3-1/2 weeks. After that it will develop an unpleasantly soft texture. When the pickling process is finished, remove about a quart of the brine and set it aside to become the "starter" for your next batch of pickled cabbage (sort of like a sourdough bread starter). Discard the corn, dill, and any remaining brine. Rinse any remaining salt from the cabbage core and place the cabbage into an airtight container (or two or three :-) and store in the refrigerator. Use the larger leaves for sarmale, and the smaller inside leaves for varza calita or for varza salad as described in the introduction to this recipe -- or for any recipe that calls for sauerkraut. Pickled cabbage will keep in the 'fridge for weeks. 

List of recipes: Salads

Well-meaning friends are always trying to convince me to try their dietary plans. I'm not impressed with most of these diets -- like Zone or Carbohydrate Addict -- but I'm happy if they work for my friends (or for you). This recipe was given to me by a Zone follower, and I have to admit that it's delicious. Especially with a big chunk of crusty bread on the side :-). 

Black bean and avocado salad
About 6 servings

2 cups cooked or canned black beans, rinsed and drained well
1 cup diced bell pepper in at least two colours (green, red, yellow, orange)
1/2 cup diced avocado
1/2 cup diced red onion
1/2 cup cucumber, seeded and diced
2 Tablespoons parsley, minced
1 Tablespoon fresh oregano leaves, minced, or 1/2 teaspoon dried
1/2 teaspoon cumin
2 Tablespoons balsamic vinegar
1 Tablespoon fresh lime juice
dash or two of hot pepper or Tabasco sauce
salt and ground black pepper to taste, optional
large lettuce leaves, any variety

In a large bowl, combine all the ingredients, except lettuce, in the order listed, tossing well to mix. Arrange lettuce leaves on serving platter or individual plates and spoon the salad onto the leaves. Serve at room temperature. The salad can keep in the refrigerator in an airtight container for a day or two.

Variation:

> If you can't abide raw onion, substitute an equal amount of celery.

List of recipes: Salads

With today's summery weather -- even though it's only the third week of April -- we're thinking more and more about salads. This one is light and refreshing. Although most Americans serve salads before the meal, we prefer ours in the French style, after the main course. I think the custom of eating salads before meals started in restaurants, where wait staff noticed that their customers got cranky if there wasn't some food on the table right away ;-). And so the salad is served to keep diners occupied while the chef prepares the main course. At whatever point in the meal you choose to serve this salad I think you'll enjoy it. Nice as an accompaniment to Janis' Tofu Loaf, Baked Macaroni with Béchamel Sauce, Ginger Grilled Tofu, Pepper Steak, or your favourite main dish or sandwich. The vegetables in this salad should all be long and thin (shredded, grated, or julienned -- which means cut in long, thin strips); a food processor makes this easier on your knuckles :-).

Sesame cabbage slaw
About 4 to 6 servings

3 cups finely shredded green cabbage
1 cup grated carrots
1/2 cup red bell pepper, julienned
2 Tablespoons sesame oil
2 Tablespoons rice vinegar
1 Tablespoon tamari soy sauce
2 teaspoons sugar, rice syrup, or alternative sweetener of your choice
1/2 teaspoon fresh ginger, finely grated or pressed
2 Tablespoons toasted sesame seeds

In a large bowl, combine the cabbage, carrots, and bell pepper. Whisk together the oil, vinegar, tamari, sweetener, and ginger in a separate bowl, or blend in a blender or food processor. Pour over the vegetables, add the sesame seeds, and toss well. Allow to marinate for fifteen to thirty minutes before serving and serve at room temperature. The components (vegetables and dressing) can also be prepared up to a day in advance and chilled separately in airtight containers, then mixed together with the sesame seeds just before serving.  

Note: If you don't have toasted sesame seeds, toast raw seeds by placing them in a dry skillet over medium heat for seven to ten minutes. Stir or shake the pan frequently. When the seeds begin to make a popping sound and have a toasty aroma they are done. Cool before adding to the salad.

List of recipes: Salads

We got some beautiful late-summer tomatoes today at our favourite farm. Then we came home and made this salad, and named it for our adopted pup Pita -- even though she didn't get her name from the type of bread used in this dish. But she's definitely warm and cuddly! (Click here for photos of Pita and to read her story.) The bread can be fresh or a day or two old, so if you bought a package and found it was too much to use up, head off to the farmer's market and get some ripe tomatoes and fresh cucumbers and start preparing this salad. Your family (or guests) will be wagging their tails with delight when you serve it ;-). We're thinking of our pup and knowing we'll be seeing her soon!

Warm Pita salad
About 4 servings

2 Tablespoons extra virgin olive oil
1 medium red onion, diced
2 cups regular or whole wheat pita bread, diced
2 medium tomatoes, diced
1 cucumber, seeded and diced
1/4 cup parsley, coarsely chopped
juice of one lemon (about 3 Tablespoons)
1/2 teaspoon salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
leaves of lettuce or other salad greens 

Heat the oil in a large, heavy skillet. Add the onion and sauté for three or four minutes, then add the bread and continue sautéing for another five or six minutes, or until the onion is tender but not browned. Transfer to a large salad bowl and add the rest of the ingredients in order, stirring gently to blend well. Arrange the greens on individual salad plates and spoon the salad onto the greens, dividing as evenly as possible. Serve immediately.

Variation:

> 1 cucumber refers to a standard six- to eight-inch long cucumber, but you can substitute one half of a hydroponic (hothouse) cucumber, or two Kirby (pickling) cucumbers. Peel or not as you prefer.

List of recipes: Salads

Here it is nearly the middle of September, and although the weather is still warm, the nights are growing cooler so we know that autumn is on its way. While there is still an abundant selection in the farm markets, soon the choice of fresh vegetables will become much slimmer. Fall and winter are the times when you can get the very best green cabbages. We start putting up pickled cabbage in October, but we also like fresh cabbage in the cold weather. It makes a terrific salad just shredded and topped with halved grape tomatoes and a splash of balsamic vinegar -- it's one of the few vegetables that's better in winter than summer. And if you can't get your "little peanuts" to eat their veggies, try serving this one -- they'll enjoy the peanuts and peanut butter. So will the adults :-). We use a natural unsalted peanut butter and recommend you do the same. If you choose a peanut butter with added sweetener and/or salt you'll need to adjust the sugar and salt in the recipe. This salad needs to marinate for several hours or overnight, so it's a good "do-ahead" for parties or potlucks; just toss in the peanuts at the last minute when you're ready to serve. 

Cabbage and peanut salad
About 4 to 6 servings

1/4 cup smooth peanut butter
1/2 cup boiling water
1/4 cup apple cider vinegar
3 Tablespoons Sucanat® or brown sugar
1 Tablespoon tamari soy sauce
1 teaspoon sesame oil
1 teaspoon salt, or to taste
1 small head green cabbage, shredded (about 7 to 8 cups packed)
1/4 teaspoon crushed red pepper, or to taste
1/2 cup roasted, unsalted peanuts, shelled and red skins removed

In a large bowl, mix the peanut butter and boiling water together until smooth. Add the vinegar, sweetener, tamari, oil, and salt, blending together well. Stir in the cabbage, about two cups at a time, mixing well to coat evenly, and the red pepper. Cover the bowl tightly or transfer to an airtight container and refrigerate for twelve to twenty-four hours. While it's marinating, every couple of hours stir the cabbage in the bowl, or flip the airtight container a few times, to distribute the dressing evenly. Just before serving, transfer to a serving dish with a slotted spoon, and sprinkle the peanuts on top.   

List of recipes: Salads

Vegetables marinated for several hours in oil and vinegar develop a softer but still crunchy texture, and of course absorb all the wonderful flavours of the dressing. Try serving this salad with your Thanksgiving or other winter holiday dinner. Use any mix of vegetables that can be eaten raw that you prefer, but don't use cut tomatoes. You can always toss in some chunks just before serving (they won't absorb the dressing, but then they won't get mushy from marinating overnight), or thinly-sliced tomatoes can be placed attractively to cover the top of the salad in the serving dish for a pretty presentation. If you can't tolerate raw garlic, do as I do and roast it before adding to the recipe. Remember that as with all simple dishes, success relies on the freshest, best quality ingredients. This salad delivers a nice spicy kick, but you can increase or lower the amount of "heat" to your own taste.   

Spicy marinated mixed vegetables
About 6 to 8 servings

1/4 cup balsamic vinegar
1/4 cup extra virgin olive oil
2 Tablespoons fresh lemon juice
4 fresh large basil leaves, or 1/2 teaspoon dried basil
4 fresh large sprigs parsley (preferably flat-leafed), or 1-1/2 teaspoons dried parsley
1 large clove garlic, raw or roasted
1 teaspoon salt, or to taste
1-1/2 teaspoons crushed red pepper flakes, or to taste
5 cups mixed fresh vegetables, cut into bite-sized pieces (suggestions: zucchini, celery, carrots, broccoli, cauliflower, green beans, bell peppers, whole cherry or grape tomatoes, mushrooms, Jerusalem artichokes, jicama, Vidalia onions)
12 to 14 black olives, pitted and cut in half lengthwise
2 cups mixed fresh salad greens (lettuce, mesclun, watercress, arugula, endive, ...)

Place all the dressing ingredients (vinegar through pepper flakes) into a blender, and blend until smooth. Toss the vegetables and olives together in a shallow mixing bowl or storage container, then add the dressing and mix gently until all vegetables are well coated. Marinate overnight, tightly covered, in the refrigerator, stirring occasionally so the vegetables marinate evenly. Remove from the 'fridge at least an hour before serving (vegetables should be at room temperature). Arrange the greens on a serving platter or divided amongst individual serving dishes, and spoon out the marinated vegetables, mounding them on top of the greens. Any remaining marinade can be poured into a small pitcher or a cruet and served alongside the salads.

Variation:

> Try adding artichoke hearts or hearts of palm to the vegetable mix. Be sure they're canned in water, not vinegar.
> Defrosted frozen vegetables work for this salad too. Drain them well so you're not adding water to the marinade.

List of recipes: Salads

Our favourite Chinese/vegan/kosher restaurant places a small dish of marinated cabbage and carrots on the table so we can munch while we're perusing the menu. Some restaurants call this kind of tiny free appetizer that is offered to diners to get the appetite in gear a "chef's gift," while the French call it an amuse-guele ("mouth-teaser"). You don't need to serve this salad as a tiny give-away -- even in larger portions your guests will want more of these tasty veggies. A pleasant counterpoint to a spicy main course, Chinese or otherwise. Although the recipe calls for Savoy cabbage -- notable for its lace-textured, bright green leaves -- you can use a plain ol' smooth-leaved cabbage if you prefer. Find the special ingredients in Asian groceries or in the gourmet or import section of your supermarket.

Chinese cole slaw
About 4 to 6 servings

2-1/2 cups shredded or thinly-sliced Savoy cabbage
1/4 cup shredded carrots
1 large scallion (green onion), white and green parts, sliced very thinly
1/4 cup rice vinegar
1 Tablespoon water
2 teaspoons tamari soy sauce
1 teaspoon sesame oil, light or dark
1 teaspoon Sucanat® or alternative sweetener of your choice
1/4 teaspoon freshly ground black pepper, or to taste
1 teaspoon toasted sesame seeds, optional

Combine the vegetables in a large salad bowl; set aside. Combine the remaining ingredients in a separate small bowl, stirring or whisking together well. Pour the dressing over the vegetables, tossing well to coat. Allow to sit at room temperature for about thirty minutes, then toss again lightly and serve, topped with a sprinkling of sesame seeds if desired.

Variations:

> Replace the water with green or oolong tea, prepared at regular strength and cooled to room temperature before adding to the dressing mixture. Try a Dragonwell or sencha green, a peachy Formosa oolong, or a light Jasmine pouchong.
> Substitute thin shreds of sweet red, orange, or yellow bell peppers for all or part of the carrots for a different taste and texture.

List of recipes: Salads

"Caucasian," contrary to what many people seem to believe, refers not to white Europeans but to the people of the Caucasus region of Western Asia. Their heritage is part Slavic and part Asian, and their cuisine reflects this mix. One of the Caucasian countries is Georgia, a former Soviet state and now a free republic. Georgia is the source for one of my favourite teas. I recently served some of this full-bodied and ever-so-slightly smoky tea to a neighbour, and in return she gave me this recipe for a Georgian bean salad. It's delicious by itself with crusty bread for a light meal, or served over mixed greens and shredded carrots for a side salad or appetizer. And the beverage to accompany it? Georgian tea, of course!

Labio
About 4 to 6 servings

2 cups cooked or canned kidney beans, red or white, rinsed and drained
1/2 cup scallions (green onion), white and green parts, sliced very thinly
1/2 red bell pepper, sliced in thin strips
1/4 cup extra virgin olive oil
2 Tablespoons red wine vinegar
3 Tablespoons parsley, chopped
1/4 cup walnut halves or quarters
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper, or to taste

Combine all ingredients, seasoning to taste. Store in an airtight container, refrigerated or at room temperature, for two to three hours to allow the flavours to marry and the beans and vegetables to marinate. Invert the container or stir the contents periodically while marinating. Serve chilled or at room temperature.

Variation:

> If you can't tolerate raw scallions, substitute thinly sliced celery, and at the same time substitute cilantro for the parsley. This combination yields a similar texture and "bite" as the scallions alone.
> Apple cider vinegar or balsamic vinegar can be substituted if you don't use wine vinegar.

List of recipes: Salads

I wanted to call this recipe "brain food" because it contains both noodles and beans -- two words that have entered our lexicon as synonyms for "head." You'll be using your head and your brain when you serve this crisp and tasty salad with its lighter dressing, prepared with about one-third the oil called for in a standard vinaigrette dressing. But not to worry: it's still very flavourful! We prefer this dish made with whole grain soba noodles, available in Japanese groceries and some supermarkets. If you can't find them, look for whole wheat or buckwheat noodles or spaghetti at the natural food store, or you can even use semolina linguini -- although these are not as tasty and nutritious as the whole grain varieties. The dressing isn't spicy -- just a little tangy -- but if you're serving this to the kids you can leave out the small amount of cayenne if you prefer. Try serving on a large lettuce leaf for a pretty presentation.

Noodle-bean salad with light vinaigrette
About 4 servings

1 cup cooked noodles (whole wheat, buckwheat, soba, or other eggless variety of noodles or linguini)
1 cup cooked or canned white beans, rinsed and drained
1/2 cup sliced scallions, white and green parts
1 cup carrots, grated
1 cup broccoli, broken or cut into small florets
1/4 cup parsley, minced
2 Tablespoons apple cider vinegar
1 Tablespoon fresh lemon juice
2 Tablespoons extra virgin olive oil
1 Tablespoon sesame oil
2 Tablespoons tamari soy sauce (regular or low-sodium)
1/8 teaspoon ground cayenne pepper, or to taste

Combine the noodles, beans, vegetables, and parsley in a mixing bowl; set aside. In a smaller bowl or cup, whisk together the remaining ingredients. Pour this dressing over the salad, tossing well to coat completely. Marinate in an airtight container in the refrigerator overnight to allow the flavours to marry. Remove from the 'fridge about one hour before serving, toss lightly, and serve at room temperature. 

Variations:

> If you can't tolerate raw scallions, substitute thinly-sliced celery.
> The broccoli and carrots can be raw or lightly steamed, as you prefer.
> For extra crunch, garnish with a Tablespoon of pignoli (pine nuts).

List of recipes: Salads

As the summer winds down here in the Northeast, some of the best vegetables of the season can be found at farmers' markets throughout the region. Tomatoes, bell peppers, and of course corn are at their peak of availability and flavour. Throughout the winter, when you can find only insipid tomatoes, outrageously expensive bell peppers, and don't even ask about the corn, you'll be thinking about this salad and waiting impatiently for next year's bounty. So take advantage of this opportunity to enjoy one of the last best salads of the year. It's so tasty you will probably not need to add salt, but do so if you prefer.

Corn and bean salad
About 6 to 8 servings

4 ears fresh corn on the cob, preferably yellow or bi-colour
1 medium red or yellow bell pepper, cut into thin strips
1 medium globe tomato, cut into half-inch dice
1 Tablespoon cilantro leaves, chopped
1 cup black beans, cooked or canned, drained and rinsed
1 cup pinto beans, cooked or canned, drained and rinsed
1 Tablespoon extra virgin olive oil
2 Tablespoons apple cider vinegar
1 teaspoon ground cumin
salt to taste (optional)

Roast the corn on a grill or under the oven's broiler, until a few of the kernels are a dark golden brown. Allow to cool enough to handle, then use a sharp knife to cut the kernels off the cob. (The easiest way to do this is to break the ears in half, then stand each half upright on a cutting board and cut straight down.) Mix the kernels together with the rest of the vegetables, the cilantro, and the beans. In a small bowl blend together the oil, vinegar, cumin; add salt if desired. Pour the dressing over the salad and toss gently to coat. Serve immediately, at room temperature or slightly warm.

List of recipes: Salads

When you think of cold-weather holiday meals they usually include mostly hearty, filling dishes. For an alternative we offer this lighter, yet still satisfying, salad. It's also really pretty -- it looks like a holiday! -- and if you use both red and green grapes it's perfect for your Christmas table. Serve as a side dish at dinner, or arrange a mix of field greens in a shallow soup plate and top with this salad for a delicious lunch. It also makes an excellent addition to a serve-yourself buffet. I particularly like that you can prepare the rice and the dressing (separately) a day ahead and then combine all the ingredients shortly before serving. Happy Holidays 2002!

Holiday rice salad
About 8 servings as a salad; about 4 servings as a main course

4 cups cooked rice (long grain brown, or white Basmati), cooled to room temperature or chilled
1/2 cup extra virgin olive oil
1/4 cup fresh lemon juice
1 Tablespoon rice syrup or maple syrup
1 large clove garlic, raw or roasted, pressed or finely minced
1 teaspoon salt, or to taste
pinch of freshly ground black pepper, or to taste
1/2 cup (packed) parsley, finely minced
4 medium scallions (green onions), white and green parts, finely chopped
1 cup toasted pecans or hazelnuts (filberts), chopped
1 cup cooked or canned chick peas (garbanzos), rinsed and drained
1-1/2 cups seedless grapes, cut in half lengthwise -- use red, green, or a mix of the two
additional whole grapes and/or pecan halves for garnish (optional)

Place the rice in a large mixing bowl. Stir to separate the grains if necessary. In a separate small bowl whisk together the oil, juice, syrup, garlic, and seasonings. Pour this dressing over the rice and mix it in well so it's all (or mostly all) absorbed. Mix in the parsley, scallions, and nuts, stirring well. Add the chick peas and grapes and mix in gently, being careful not to crush them. Cover the bowl tightly and chill in the refrigerator for an hour or two (no more). Serve cold, either in a large serving dish or separate salad dishes, garnished with grapes and/or pecans if desired.

Variations:

> If you can't tolerate raw scallions, substitute two ribs of celery, finely chopped, and replace half the parsley with finely minced cilantro.
> No fresh or roasted garlic? Try a scant half-teaspoon of garlic powder in its place.
> You can use roasted chestnuts, chopped, in place of the pecans or hazelnuts. (We roasted up some chestnuts and would you believe we had a bunch left over? They were delicious in this salad!)
> If you want to prepare the dressing a day ahead, store it in an airtight container in the 'fridge. Whisk it a few times before mixing into the rice.
> I don't usually include Variations that I haven't tried myself, but it just occurs to me that this would probably be really good with whole pine nuts (pignolis) in place of the pecans or hazelnuts. If you try this Variation, please let us know how you like it!

List of recipes: Salads

If you've been putting off making sushi, this recipe will do away with all the excuses ;-) you've been using. Sushi, contrary to general belief, is simply a Japanese-style vinegared rice. What makes sushi a non-vegetarian dish in restaurants is the other ingredients used with the rice (usually some sort of fish). The most popular form for serving vegetarian sushi is rolled in nori seaweed sheets or tucked into tofu wrappers. I think it's fun to make sushi (especially our Sushi recipe), but if you don't have the time -- or the patience ;-) -- to prepare sushi rolls, try this salad based on vegetarian sushi ingredients. Delicious served with Miso soup, Homestyle gingered tofu, and Jasmine winter fruit salad for dessert (these would also be good buffet dishes). You can find dried powder for making wasabi, along with sheets of nori seaweed and bottles of rice vinegar and pickled ginger, at Asian grocers, as well as some natural food stores and supermarkets. If you can't find toasted sesame seeds, you can toast raw sesame seeds by placing them in a dry skillet over medium heat for a minute or two, stirring frequently so they don't burn. Make sure that the avocado you choose is ripe but not too soft.

Sushi salad
About 4 to 6 servings

1 cup brown rice
2 cups water
pinch of salt
2 sheets nori seaweed 
2 tablespoons rice vinegar
2 teaspoons prepared wasabi (Japanese horseradish)
3/4 cup carrot, shredded
3/4 cup radish, shredded
1/2 cup broccoli, chopped
1 avocado, cut into half-inch cubes
3 tablespoons toasted sesame seeds
pickled ginger for garnish, optional

Cook the rice in the water and salt according to your usual method. Turn the cooked rice out into a large bowl or platter, spreading it out to cool to a warm or room temperature. Meanwhile, if the nori seaweed is not already toasted, toast the sheets one at a time by holding with two hands on opposite sides, and carefully moving the sheet back and forth over an open gas-range flame set at low temperature for about a minute or two. Tear the toasted nori sheets into small, bite-sized pieces; set aside on a paper towel or small, dry dish. (Note: Be sure that your hands are perfectly dry when handling the nori or the pieces may stick to each other.) Blend together the vinegar and prepared wasabi; set aside. When the rice has reached the cooler temperature, gently stir in the vinegar/wasabi mixture, then all the remaining ingredients including the torn-up nori. Serve slightly warm or at room temperature, garnished with hand-rolled rosettes of pickled ginger.

Variations:

> Apple cider vinegar can be substituted for the rice vinegar in a pinch.
> If you prefer, lightly steam the carrot, radish, and/or broccoli; allow to cool to the temperature of the rice before mixing into the salad.
> Don't like radishes? Too bad -- they're very healthful, and studies in Russia have shown a possible connection between radish consumption and the near absence of thyroid disease. You might also prefer a milder variety, such as French breakfast radishes. Still can't convince you? Then just substitute chopped cucumber, shredded scallion (green onion), or sprouts.
> Make this salad into a complete one-dish meal by adding a cup of extra-firm Chinese-style tofu cut into half-inch dice, and increasing the amount of vinegar to 3 Tablespoons. 

List of recipes: Salads

I like to plan my menus based on what's available -- and freshest -- at the market. This week's buys were crisp, flavourful green beans and tiny "creamer" potatoes. Never tried creamers? The best of them are not much bigger than a marble, and they have a creamy texture and an almost sweet flavour. Try to find the smallest ones on the shelf, but if there are some larger ones mixed in you can cut them in half. These potatoes are delicious when boiled or nuked just until tender, then pan-fried in a little oil with garlic, chopped parsley and dill, and salt and freshly-ground pepper. Or use them in this recipe -- creamers turn a simple, homey salad into a feast for eyes and palate :-). Creamer potatoes are available in white, red, and yellow varieties; choose the one(s) you prefer. Normally they are packaged in quart-sized containers -- at least around here -- you'll use half that quantity for this salad. (And if you can't find creamer potatoes, see the Variations at the end for using "regular" potatoes.")

Green bean and potato salad
About 4 to 6 servings

1 pint creamer potatoes
2 cups green beans, trimmed and cut in one-inch pieces
2 Tablespoons extra virgin olive oil
3 Tablespoons white wine vinegar or vinegar of your choice, divided
1/2 teaspoon salt, or to taste
pinch of freshly ground black pepper, or to taste
1/2 cup walnuts, chopped
1 clove garlic, fresh or roasted
1 teaspoon ground coriander
pinch of ground cayenne pepper, or to taste
3 to 6 Tablespoons cold water
1 small red onion, sliced into paper-thin half-moons
mesclun greens or shredded lettuce, optional

Steam, nuke, or boil the potatoes just until tender, about ten minutes; remember to lightly prick each one with a fork to allow steam to escape. Set aside to cool. Steam or nuke the green beans just until they are tender and turn bright green, about four minutes; set aside to cool. Mix together the oil, 2 Tablespoons vinegar, and salt. Place the cooked vegetables into an airtight container. Pour the dressing over the top and allow to marinate, covered, in the refrigerator, for 30 minutes; turn once or twice during this time to evenly distribute the marinade. Meanwhile, place the walnuts, 1 Tablespoon vinegar, garlic, coriander, and 3 Tablespoons water into a blender or food processor. Blend or process to a paste, adding more water a Tablespoon at a time as necessary. If the mixture adheres to the side of the blender/processor bowl, stop the operation and scrape it down with a rubber spatula; continue processing/blending. Drain the marinated vegetables (you can save any marinade to add to soups or stews), mix in the onion, and stir in the walnut paste, mixing well. Cover and return to the refrigerator for one to two hours before serving. Serve chilled, optionally on a bed of the greens of your choice.

Variations:

> Replace the creamer potatoes with one large or two medium waxy-type potatoes cut into one-inch cubes. 
> If you cannot tolerate raw onion, substitute a medium rib of celery cut into very thin diagonal slices.

List of recipes: Salads

On August 14, 2003, at 4.10pm, the electrical grid stretching from Toronto and Ottawa in Canada, down through Michigan, and east as far as Vermont and New York -- and of course New Jersey -- failed, leaving millions of people without power except for the occasional back-up generator. Although there are certainly problems when a power-intensive society loses electricity, there are actually a few benefits. Neighbours pour out of their hot, darkened homes, and meet in yard or front stoops, and it's a very pleasant social occasion! We swapped many stories during the several hours when we were thrown together by the blackout. One neighbour told us that she hoped the electricity would be back in time for her to prepare a special salad for the vegetarian menu at a party her daughter (yes, a vegetarian) was giving. I asked what was in the salad and she told me, and then was kind enough to share the recipe with me. So Connie, thank you for this colourful and delicious dish! I thought about calling it "Blackout Salad," but I think the real name is a little more appealing :-). 

Chickpea and cucumber salad with fresh mint
About 6 servings

2 cucumbers (about 1-1/2 pounds)
2 medium carrots
1-3/4 cups cooked or canned chickpeas (garbanzos), well rinsed and drained
1/3 cup dried currants
1/2 cup fresh mint, coarsely chopped
3 Tablespoons shallots, minced
1-1/2 teaspoons fennel seeds
1/8 cup fresh lemon juice (about two lemons)
1-1/2 Tablespoons extra virgin olive oil
salt and freshly ground black pepper to taste

Peel the cucumbers if they are waxed. Cut in half lengthwise and scoop out the seeds with a spoon and discard them. Slice the cucumber 1/4 inch thick; place into a salad bowl. Peel the carrots, then grate on a coarse grater; add to cucumbers. Add all remaining ingredients, tossing well to combine. Adjust seasoning to taste. Serve at room temperature.

Variation:

> Replace the regular cucumbers with about six kirby (pickling) cucumbers or one large hydroponic/"burpless" cucumber (the kind that is wrapped in plastic). 

List of recipes: Salads

In case you haven't noticed from browsing through our recipe collection, we just love cabbage. Cooked, raw, pickled, in salads, in main dishes, in soups ... you name it: cabbage is just so versatile, so healthful, and so tasty! Here's another "slaw" type salad that I think you'll enjoy. Although you can prepare it with either red or green cabbage, it looks so much nicer when you use both. The dressing for this salad is relatively low in fat and has no added salt, but be sure to  use a good quality vinegar and olive oil for the best flavour. This salad is terrific on a buffet table, and you can easily double or triple (or more!) the recipe. And there's no reason why you can't alter the ingredients to your taste -- for example, if you don't care for scallions, leave them out and add sprouts, or some extra celery or green bell pepper. Using the shredding disc on your food processor will save your fingers :-). 

Colourful shredded cabbage salad
About 4 to 6 servings

1 Tablespoon extra virgin olive oil
1 teaspoon dry mustard
2 Tablespoons Sucanat® or alternative sweetener of your choice
1/2 teaspoon freshly ground black pepper
1 Tablespoon fresh ginger, minced or pressed
2 Tablespoons parsley, minced
4 cups shredded cabbage (red, green, or a combination)
1 cup carrots, shredded (about 1 medium carrot)
1/2 cup celery, sliced thinly on a diagonal
1/2 cup scallions (green onions), white and light green parts only, sliced thinly
1 small bell pepper (or one-half large pepper) -- red, orange, or yellow, coarsely chopped
1 small green bell pepper (or one-half large pepper), coarsely chopped
1/4 cup raisins, preferably white

In a small bowl, whisk together the oil and mustard. Whisk in the sweetener, black pepper, ginger, and parsley until all ingredients are well blended. Set aside. In a large salad bowl, toss together the remaining ingredients. Whisk the dressing ingredients together again, then pour over the vegetable mixture and toss gently. Let stand for 45 minutes to an hour to allow flavours to marry; toss gently once or twice during this time. Toss again gently just before serving. 

Variation:

> To make this salad a main dish, toss in about a cupful of small cubes of well-pressed tofu before adding the dressing.

List of recipes: Salads

Here we are in mid-August. If you're lucky enough to have your own garden you've probably got a population explosion on your hands right now. And if not, this is an excellent time of year to visit a farm market, where the shelves are brimming with beautiful fresh produce. Here in New Jersey we're just getting into beefsteak tomato season, and I heartily recommend that you use these big, flavourful tomatoes for this salad if you possibly can. De-seed the tomatoes if they're particularly "seedy;" you shouldn't have to do this if you're using beefsteak or Roma (plum) tomatoes. Make the rice a day ahead and chill in the 'fridge. I like to use basmati rice -- a natural white rice -- for salads, partly for the flavour and aroma, but also because the grains stay perfectly separated, even when chilled.

Tomato rice salad with artichoke hearts
About 6 servings

3 cups cooked rice, chilled
1 6-ounce jar marinated artichoke hearts
1 cup red onion, finely chopped
1-1/2 pounds fresh tomatoes (about 3 large tomatoes), diced 
1 5-3/4 ounce can pitted black olives, chopped
1/4 cup parsley, chopped
2 Tablespoons lemon juice
1 teaspoon fresh or roasted garlic, minced or pressed
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper, or to taste

Place cooked rice into a large salad bowl; break up any clumps with a wooden spoon. Set aside. Drain the artichoke hearts, reserving the marinade. Slice the artichoke hearts and add to the rice, along with the onion, tomatoes, olives, and parsley. Mix gently to distribute. In a small bowl or shaker jar combine the reserved marinade with the lemon juice, garlic, salt, and pepper. Whisk together or shake until well blended. Slowly pour the dressing over the salad, mixing gently with a wooden spoon to evenly distribute the dressing through the salad. Serve at room temperature within an hour.

Variations:

> For a pretty presentation, place a leaf of lettuce on each serving plate and scoop the salad on top of the lettuce.
> If you prefer to use garlic powder, substitute 1/4 teaspoon for the fresh garlic.
> Can't tolerate raw onions? Substitute diced celery or jicama.  

List of recipes: Salads

Although it's mid-September, there's still plenty of summer left. While certain types of produce -- peaches, plums, green beans -- have reached the end of their season, you can still find excellent tomatoes, corn, cucumbers, and bell peppers. And some very good small potatoes that hint of the autumn that's soon to arrive. Choose red, white, yellow, or a mixture. The potatoes should be no bigger than a plum tomato for this recipe. You can roast the potatoes a day ahead, or leave enough time for them to cool to at least room temperature. We prefer kirby (pickling) cucumbers -- or try the "Persian" cucumbers that have been a big hit in our local farmers' markets this year. They are smaller versions of the "burpless" cucumbers you see wrapped in plastic year 'round, and similarly sweet and flavourful. No need to peel the thin skin from a kirby or Persian cucumber, but you can if you prefer. Rinse the leaf parts of the scallion well; we usually cut the leaves at the point where they become hollow and rinse them like drinking straws under running water. This recipe has a nice tang to it from the cilantro, and we strongly recommend you use it, but if you're one of the folks who simply cannot abide the taste of cilantro you can substitute flat-leaf parsley. The easiest way we've found to remove the kernels from an ear of corn is to break the ear in half, stand each half upright on a cutting board, and cut straight down with a very sharp knife. (Breaking it in half first, making it smaller, keeps the cut kernels from flying too far from the cutting board.) We weren't sure whether to call this a potato salad with vegetables or a vegetable salad with potatoes. Taste it and decide for yourself!

Late summer salad with roasted potatoes
About 6 servings

1/4 cup plus 2 Tablespoons extra virgin olive oil
3 medium cloves garlic, minced or pressed
pinch of salt and freshly ground black pepper, or to taste
2-1/2 pounds small potatoes, any type, cut into quarters
1/3 cup white wine vinegar or rice vinegar
1 Tablespoon Sucanat® or alternative sweetener
1 cup cilantro leaves
1 large tomato, preferably beefsteak, diced
3 kirby or Persian cucumbers, seeds removed, diced
4 scallions (green onions), including green leaves (trim ends), thinly sliced
1 large bell pepper -- red, yellow, or orange -- julienned
kernels from two ears of corn, preferably yellow or bi-colour
additional salt and freshly ground black pepper to taste, optional

Preheat oven to 450 deg F. Mix together the 1/4 cup oil, garlic, salt, and pepper in a large mixing bowl with a tight-fitting lid. Add the potatoes, seal the lid, and invert several times until potatoes are evenly coated. Transfer to a baking sheet or roasting pan, arranging in a single layer, drizzling any remaining oil mixture over them. Bake until tender and lightly browned, about 20 to 25 minutes. Set aside to cool. Blend the remaining two Tablespoons oil with the vinegar, Sucanat, and cilantro together in a food processor or blender until smooth. Toss the tomato, cucumbers, scallions, pepper, and corn together with the roasted potatoes in a large salad bowl. Pour the dressing over the vegetables, tossing lightly to coat evenly. Season to taste. Allow to rest at room temperature for one to two hours so the flavours can marry. Toss again lightly and serve.

Variation:

> If you don't like raw scallions substitute thinly sliced celery or celery root.

List of recipes: Salads

Here we are in mid-February and the weather can't decide if it's winter or spring. One day we'll have warmth and bright sunshine, followed by a day of single-digit temperatures. Yesterday, believe it or not, we had a twenty-minute snowstorm in the morning with huge flakes so dense you couldn't see the house next door -- and as soon as it stopped the sun came out! During these seasonal transition periods I find myself wanting a warm and comforting soup one day, then something cooling the next day. This dish is something of a compromise: it's a salad but it's hearty enough for a meal. Millet is a lighter and sweeter grain than rice; if you follow a macrobiotic diet you know that millet is the only grain that's perfectly balanced, neither yin nor yang. It's also an Old World grain -- did you know that before corn was introduced to Europe from the New World, Romania's "national dish," Mamaliga, was made from millet? If you've never tried millet I urge you to do so. When cooking millet, add the grain to the dry, heated saucepan and stir for a minute or two, letting it roast. As soon as the aroma changes from spring to autumn (try it once; you'll know what I mean) add the water, using twice as much water as grain. Millet cooks in about twenty minutes; when done fluff with a fork. You can find millet sold in natural food stores and Mideast groceries. 

Millet and bean salad
About 4 servings

3 cups millet, cooked and cooled
1 15-ounce can black beans, or 1-1/2 cups cooked beans, rinsed and drained well
2 large tomatoes, chopped
1 medium onion, preferably a sweet onion like Vidalia, chopped
1 cucumber, quartered the long way and cut into half-inch chunks
3 Tablespoons fresh lemon juice
2 Tablespoons balsamic vinegar
1/3 cup cold water
1 large clove garlic, minced or pressed
1/4 teaspoon allspice
1/2 teaspoon cumin
1 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper, or to taste

In a large mixing bowl combine the millet, beans, and vegetables. In a separate small bowl whisk together the remaining ingredients. Pour the dressing over the millet mixture and toss lightly. Cover the bowl and chill for up to twelve hours. Serve chilled.

Variations:

> If you can't tolerate raw onions, replace with celery.
> If you can't tolerate raw garlic, replace with roasted garlic or 1/2 teaspoon garlic powder.
> Can't find good, ripe tomatoes? Substitute a pint of grape tomatoes, quartered.
> For a pretty presentation serve on a crispy lettuce leaf.
> This salad also makes a delicious sandwich when tucked into a warmed pita bread. Or try it in your favourite tortilla or wrap!

List of recipes: Salads

Although we had a Nor'easter storm this week that left nearly eight inches of snow on the ground, spring is definitely in sight. How do I know? Because lately I find myself wanting a lot of lighter foods, especially salads. This particular salad requires absolutely fresh produce, the crunchiest you can find. It's a perfect "anytime" dish since the ingredients are available year 'round. While I prefer larger sprouts, such as mung or aduki, for this salad, you can substitute any type of sprouts you like. If you can't find toasted sesame seeds, toast raw seeds in a dry skillet over medium heat until the colour just begins to change; stir frequently to avoid burning. Let cool before using. Gomasio, a mixture of salt and sesame seeds that have been ground together, is available at most natural food stores. The flavours in this dressing -- which is oil-free -- lend themselves to serving with Mexican style dishes, like Bean and corn burritos, Mexican avocado soup, Pasta Mexicali, Southwestern Burgers, or Enchilada casserole. Olé and let's eat!

Crunchy green salad with zesty sesame dressing
About 4 servings

1-1/2 Tablespoons cilantro, chopped finely
3 Tablespoons fresh lime juice
1-1/2 teaspoons mild chili powder
1 teaspoon Sucanat® or alternative sweetener of your choice
1 teaspoon gomasio (sesame salt)
2 cups bean sprouts, rinsed and well drained
3 large stalks celery, cut into half-inch slices
1 large green bell pepper, chopped
1 Granny Smith apple, cored and chopped
2 Tablespoons toasted sesame seeds

In a small bowl, mix together the cilantro, lime juice, chili powder, sweetener, and gomasio; set aside. Mix the sprouts, celery, bell pepper, and apple in a large salad bowl. Add the dressing and toss to coat. Garnish with the sesame seeds. Serve immediately.

Variations:

> If you can't find gomasio, substitute 1/2 teaspoon salt and, optionally, 1/2 teaspoon sesame oil.
> This salad is even crunchier if you toss in six water chestnuts, thinly sliced.

List of recipes: Salads

It's midsummer, and although strawberry and cherry seasons are finished, we've just reached peak season for stone fruits (peaches, nectarines, apricots) and blueberries. A recent visit to the local farmers market yielded an excellent buy on a gallon of blueberries. After eating tons of them out of hand, in fruit salads, in pancakes, with sorbet, and every other which way we could think of, we still had plenty left over. I happened to be browsing through a cooking magazine and discovered a pasta salad that sounded interesting. The recipe called for strawberries, and included several ingredients we don't use, so I tweaked it around and came up with this. It is so elegant and delicious that I went out and got more blueberries and made it again for a guest luncheon. The original recipe calls for red wine vinegar, which you can use if you like, but I thought the tangy sweetness of balsamic vinegar better complemented the berries. Make sure you rinse the blueberries well and sort out any mushy berries (these can be used for baking), and remove any stray stems. When we had this salad for lunch we sipped frosty glasses of iced Canadian Red Rose tea, followed by a cup of rich second-flush Darjeeling -- and more blueberries!

Pasta salad with blueberries
About 8 servings as a side dish or 4 main-course servings

1 pound firm or extra firm Chinese-style tofu, well drained
1 pound pasta, preferably rotini (spiral) or corkscrew, regular or whole wheat
1 cup celery, thinly sliced (about two ribs)
1 cup Chinese peapods, fresh or frozen, trimmed and cut into strips
1/2 cup red, yellow, or orange bell pepper, chopped finely
1/2 cup red onion, cut into very thin half-moons
1 cup blueberries
2 Tablespoons fresh basil, shredded
1 cup balsamic vinaigrette dressing (see Variation)
salt and pepper to taste (optional)

Preheat oven or toaster oven to 375 deg F. Cut the tofu into half-inch dice and spread out in one layer on a baking sheet. Bake for about twenty minutes or until just golden. Remove from oven and set aside to cool. Prepare the pasta in a large pot of boiling water according to package directions for al dente tenderness. Two minutes before the pasta is finished cooking add all the vegetables. Stir and continue to cook until the pasta is ready and the vegetables are slightly blanched. Drain (you might want to save the water for soup) and transfer to a large bowl or airtight container. Add the baked tofu, blueberries, and basil, then add 1/2 cup of the dressing and toss lightly. Cover tightly and chill in the 'fridge for several hours or overnight to allow the flavours to marry. Remove from the refrigerator about an hour before serving. Toss with remaining dressing just before serving. 

Variation:

> Use extra-firm Chinese style tofu and press it well, at least overnight. Instead of pre-baking, add the diced tofu to the pasta with the vegetables for a quick blanching. The texture will be slightly softer but you won't have to turn the oven on.
> Or, if you prefer, replace the tofu with strips of "turkey" analogue (a package of Tofurkey, Yves, Lightlife). Add these right before the final dressing is tossed. 

List of recipes: Salads

Millet might be described as the overlooked grain -- at least here in the USA most people don't even know that it is a grain. But it is, and a tasty one: lighter and sweeter than rice it has an almost corn-like flavour and soft texture. When I make a batch of millet I like to make extra to keep in the 'fridge for a quick meal. Like this salad that can be served as a side dish or a light lunch. Seasoning is minimal; the flavours of the vegetables, oil and vinegar, and the millet itself are enough to carry the dish. To prepare millet, heated a dry saucepan, add the millet, and stir for a minute or two while it gently roasts. When the aroma changes from spring to autumn (try it once; you'll know what I mean) add water or other cooking liquid, using twice as much liquid as grain, and cook in a covered pan for about twenty minutes. Fluff with a fork and it's ready to go. Millet is sold in natural food stores and Mideast groceries. If you've got the millet already made and chilled, and you toss the veggies into a food processor to chop, the salad will be ready in a flash! 

Sunny millet salad
About 8 servings as a side dish or 4 main-course servings

2-1/2 cups cooked millet, chilled
3 Tablespoons extra virgin olive oil
1-1/2 Tablespoons apple cider vinegar
1/2 teaspoon salt or to taste
1/4 teaspoon freshly ground black pepper or to taste
1 small bell pepper, any colour, finely chopped
4 scallions (green onions), white and light green parts, finely chopped
2 medium ribs celery, finely chopped
2 Tablespoons parsley, minced
1/2 cup roasted, shelled, unsalted sunflower seeds

Place the millet in a mixing bowl; if the grains are sticking together fluff them with a fork. Blend together the oil, cider, salt, and pepper. Pour over the millet and mix in with a fork. Stir in the vegetables and sunflower seeds. Serve immediately.

Variation:

> For a pretty presentation, serve on individual lettuce leaves surrounded by a handful of cherry or grape tomatoes.
> Or garnish with a ring of fresh peach slices.