Salad Recipes -
Here is some healthy recipes from Sampson Chiropractic:

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Healthy Caesar Salad

This healthy version of Caesar salad has great flavor. For a complete dinner you can add cooked chicken breasts and toss in salad. ...

Healthy Cooking Tips:
Make sure your lettuce is well dried so you don't dilute the dressing. This salad dressing is great if you want a healthy Caesar dressing with anchovies. If you don't like anchovies I would not bother making it, as it isn't nearly as good without them.

 

Prep and Cook Time: 10 minutes

Ingredients:

• 2 large head romaine lettuce, outer leaves removed & discarded
• * (optional) 1/4 cup walnuts
• Dressing:
• 2 TBS roasted tahini
• 1 2oz can anchovies, drained of oil, rinsed and chopped
• 4 medium cloves garlic, chopped
• 3 TBS lemon juice
• 2 TBS balsamic vinegar
• 2 TBS extra virgin olive oil
• salt & cracked black pepper to taste

Directions:

1. Rinse lettuce, cut into bite size pieces, and dry. Try to get lettuce as dry as possible so dressing is not diluted. If you have a salad spinner it is best.
2. Blend dressing ingredients together for 1-2 minutes, drizzling the olive oil in at the end a little at a time. Toss romaine with desired amount of dressing and walnuts and chicken if desired. There will be dressing left over. It keeps very well in your refrigerator for up to 2 weeks.

   Serves 4

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Marinated Bean Salad

This is a great dish that you can keep in your refrigerator for 3-4 days and its flavor gets better each day!

Healthy Cooking Tips:
This salad is even better if it has at least a couple hours to marinate. Make sure the beans are well drained or your salad will taste flat and weak. Also, be sure to use fresh herbs for the best flavor.

Prep and Cook Time: 25 minutes

Ingredients:

• 2 cups fresh green beans cut into 1-inch lengths
• 1 15 oz can lima beans, drained and rinsed
• 1 15oz can kidney beans, drained and rinsed
• 2 TBS minced onion
• 3 medium cloves garlic, pressed
• 1 large ripe fresh tomato, chopped
• 2 TBS chopped fresh basil
• 1 TBS chopped fresh oregano
• 1 TBS chopped fresh parsley
• 3 TBS fresh lemon juice
• 2-3 TBS extra virgin olive oil
• salt and cracked black pepper to taste

Directions:

Mince onion and press garlic and let sit for 5 minutes to bring out its health-promoting benefits. Fill the bottom of a steamer with 2 inches of water. While steam is building up in steamer cut green beans. Steam for 5 minutes. A fork should pierce them easily when they are done. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal. Serves 4 Healthy Cooking Tips: This salad is even better if it has at least a couple hours to marinate. Make sure the beans are well drained or your salad will taste flat and weak. Also, be sure to use fresh herbs for the best flavor.

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Mediterranean Pasta Salad

Combine the fresh taste of vegetables and herbs with pasta for a salad that is full of flavor and easy to prepare.

Ingredients:

• ¼ lb fusilli pasta, (corkscrew)
• 1 large bunch asparagus cut into 1 inch lengths, (remove bottom fourth and discard)
• ½ medium onion, minced
• ½ basket cherry tomatoes, quartered, (gently squeeze to remove seeds)
• 5-6 medium cloves garlic, pressed
• 3 TBS chopped fresh basil
• 1 TBS chopped fresh tarragon
• 3 TBS fresh lemon juice
• 1 TBS balsamic vinegar
• 3 TBS extra virgin olive oil
• salt, cracked black pepper to taste
• *optional 4 oz goat cheese

Directions:

Cook pasta according to instructions on package. While pasta is cooking prepare rest of the ingredients. Place everything but asparagus in a bowl and set aside. When pasta is about 3 minutes from being done, add asparagus to cooking pasta. (If asparagus is thick you may want to add at 4 minutes. Or if it is thin, add at 2 minutes. 3 minutes is for medium thick asparagus.) Drain and rinse in cold water through colander when done. Make sure it drains well so it doesn't dilute flavor. Toss with rest of ingredients, and season with salt and pepper. Serves 4