Salads

There was a time when Salads were little more than lettuce-tomato-and-dressing concoctions or mayo-covered stuff (think egg, pototo, or tuna salads).

But salads can be so much more. Check out the Green Bean and Corn Salsa Salad, the Lucali Salad, and the rest of today's offerings. Enjoy!

BLACK BEAN AND MANGO SALAD

This is from Jolinda Hackett on The Spruce Eats. She wrote, "Black beans and mangoes combine with fresh bell pepper, fresh jalapeno peppers and fresh cilantro in this simple vegetarian, vegan, high-protein, and gluten-free bean salad recipe. The flavors are simple yet powerful, and the combination is quite tasty.

"This black bean and mango salad recipe is vegetarian, vegan and gluten-free, and, with just one tablespoon of olive oil divided among four servings, it's also relatively low in fat. With less than 200 calories per serving, this bean salad also qualifies as a low-calorie recipe."

Prep Time: 10 minutes; Cook Time: 0 minutes; Total Time: 10 minutes; Makes 4 servings

To view this online, go to https://www.thespruceeats.com/black-bean-and-mango-salad-recipe-3378314.

Ingredients

1 (15.8-ounce) can black beans (drained and rinsed)

1 cup sweet red, orange, or yellow bell pepper (diced)

6 green onions (thinly sliced)

1 jalapeno pepper (seeded and minced) or hot sauce to taste

1/4 cup cilantro leaves (chopped)

1/4 cup fresh lime juice

1 tablespoon olive oil

2 cups mango (diced)

Sea salt or kosher salt (to taste)

Prepartions

Gather the ingredients.

In a large bowl, combine the drained and rinsed black beans, the diced bell pepper, green onions, minced jalapeno pepper, and fresh cilantro.

In a separate small bowl, whisk together the olive oil and lime juice (and the hot sauce if you're using hot sauce instead of fresh jalapeno pepper).

Pour the olive oil and lime juice mixture over the bean mix, and gently toss together until well mixed.

Once the ingredients are well combined, carefully and gently fold in the diced mango and season lightly with sea salt or kosher salt.

You may want to taste, and adjust the seasonings, or add a bit more salt before serving.

Tips

Use sea salt or kosher salt for the best taste, instead of regular table salt. Similarly, use the best quality olive oil you have, and use freshly squeezed lime juice instead of bottled, if possible, for the best flavor.

FANTASTIC FRUIT SALAD

This comes from MyDailyMoment, and begins, “This refreshing fruit salad is delicious to the core, and if an apple a day keeps the doctor away, this will surely do the trick! No matter how you slice it, you're sure to be satisfied with healthy treat.”

Makes 4 servings.

View this online at https://www.mydailymoment.com/recipes/fantastic_fruit_salad.php.

Ingredients

1 red apple, cored and chopped

1 Granny Smith apple, cored and chopped

1 nectarine, pitted and sliced

2 celery stalks, chopped

1/2 cup dried cranberries

1/2 cup chopped walnuts

1 (8 oz.) container, nonfat lemon yogurt

Directions

In a large bowl, combine red apple, Granny Smith apple, nectarine, celery, dried cranberries, and walnuts. Mix in yogurt. Chill until ready to serve.

TEXAS POTATO SALAD

This is from Derrick Riches, a former writer for The Spruce Eats. Derrick wrote, “If you haven't tried a Texas-style potato salad, you're missing out. Think German potato salad meets traditional potato salad with a touch of Southwestern flair. A must try at your next cookout!”

Prep Time: 20 minutes; Cook Time: 18 minutes; Total Time: 38 minutes; Yield: serves 4-6

To view this online, click here.

Ingredients

For the Pickled Jalapeños:

1/4 cup rice wine vinegar

Optional: 1/2 teaspoon mustard seed

1/2 teaspoon sea salt

2 large jalapeño (seeded and finely chopped)

For the Potatoes:

8 medium poatoes (Yukon gold, peeled and cut into 3/4 inch chunks)

For the Salad Dressing:

1/2 cup Dijon mustard

1/2 cup mayonnaise

1 teaspoon sea salt (more if needed)

1 teaspoon granulated sugar

1/2 teaspoon black pepper (coarse ground)

1/4 teaspoon cayenne pepper (or chipotle chili powder)

2 tablespoons rice wine vinegar

2 tablespoons pickling juice

1/2 teaspoon chili powder

1/4 teaspoon garlic powder

For the Assembly:

2 stalks celery (washed and diced)

2 green onions (green part only, washed and chopped)

1/4 cup cilantro (leaves, washed and chopped)

2 eggs (hard-boiled, cut into medium chunks)

Directions

Note: while there are multiple steps to this recipe, this potato salad dish is broken down into workable categories to help you better plan for preparation and cooking.

Make the Pickled Jalapeños:

Gather the ingredients.

In a small glass or plastic bowl, add rice wine vinegar, mustard seed, salt, and diced jalapeño. You can use serrano peppers if you prefer.

Cover bowl with plastic wrap and place in refrigerator for 2 to 4 hours.

Make the Potatoes:

Gather the ingredients.

Bring 8 cups of water to boil in a large pot. Add 1 teaspoon salt to water as it begins to bubble.

Peel and cut Yukon potatoes into 3/4-inch chunks. Add to pot and boil for 15-18 minutes. Potatoes are done when easily pierced by a fork. Make sure they are still firm and not mushy.

Once potatoes are cooked through, drain and add to an ice bath (a large bowl with cold water and 1 cup of ice), for several minutes. This halts the cooking process and cools the potatoes.

Make the Dressing

Gather the ingredients.

Add mustard, mayonnaise, salt, sugar, black pepper, cayenne pepper, vinegar, pickling juice, chili powder, and garlic powder to bowl.

Combine and taste for salt content. Remember that potatoes tend to need a little more salt, so add 1/2 teaspoon more if necessary.

Assemble the Potatoes

Gather the ingredients.

Drain potatoes from ice bath.

Add to bowl along with celery pickled jalapeños, cilantro, egg, and green onions.

Using large spoon, gently combine with salad dressing.

Scoop potato salad into serving dish, top with plastic wrap and store in the refrigerator for at least 2 hours before serving.

WINTER FRUIT SALAD

This is from OnTrackDiabetes, a site with some good information for diabetics and their families.

You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.

Ingredients

8 red apples, such as Jonathan or Gala, cored and diced

8 green Bartlett or Anjou pears, cored and diced

4 cups fresh strawberries, stems removed, sliced

2 cups fresh orange juice

1 cup fresh lemon juice

1/4 cup orange-flavored liqueur (optional)

sugar substitute, to taste (optional)

4 bananas, sliced

Directions

Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.

Cover bowl and refrigerate 4 to 8 hours, but no longer.

Just before serving, stir in banana slices.

Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium

Diabetic exchanges: 2 carbohydrate (fruit)

LUCALI SALAD

This is from Sam Sifton in The New York Times cooking newsletter. Sam wrote, "Mark Iacono sometimes serves a version of this salad at Lucali, his candlelit church of pizza in Brooklyn. It’s what he calls a “bottom of the bowl” salad, reminiscent of what’s left after a long Sunday dinner with family, with tomatoes, black olives and red onion deeply marinated in a vinegar-heavy dressing. He layers these above and below cold, crisp lettuce, adds a final drizzle of dressing and serves the salad with a meatball on top of it. But it goes as well plain alongside a pizza or under a sausage that’s been simmered in sauce, with stuffed shells or lasagna or eggplant Parm. You don’t need fancy tomatoes or lettuce with bona fides, just strong vinaigrette and enough time to allow the tomatoes to bleed out in it before you assemble the salad and serve."

Yield: 4 to 6 servings; Time: 40 minutes

This was featured in "Most House Salads Are Terrible. Make Yours Shockingly Superb.", and can be viewed online at https://cooking.nytimes.com/recipes/1019208-lucali-salad.

Ingredients

For the salad:

5 smallish tomatoes, halved and cut into fifths

1/2 smallish red onion, peeled and thinly sliced

1 rib celery with leaves, ideally from the heart, chopped

18 canned, pitted black olives, plus 2 tablespoons olive brine

2 teaspoons kosher salt

1 teaspoon coarsely ground black pepper

1 teaspoon lemon pepper

1/3 cup olive oil

1 teaspoon red-wine vinegar

1 head iceberg lettuce, outer leaves and brown bits removed, roughly torn

For the dressing:

1 cup plus 2 tablespoons olive oil

1/2 cup red-wine vinegar

1/2 teaspoon kosher salt

1/2 teaspoon coarsely ground black pepper

1/2 teaspoon lemon pepper

Preparation

Combine the tomatoes, red onion and celery in a large bowl. Add the olives, bruising each slightly between finger and thumb, and the olive brine.

Add the salt, peppers, olive oil and red-wine vinegar to the bowl, and mix gently with your hands or a wooden spoon. Cover with plastic wrap, and place in refrigerator for a minimum of 20 minutes and up to 2 hours.

Wash and dry the lettuce, then put in a bowl, cover and place in the refrigerator until ready to assemble the salad.

Make the dressing. There will be a lot left over, which you can cover and store in the refrigerator for up to a few weeks. Combine the olive oil, red-wine vinegar, salt, black pepper and lemon pepper in a jar or large bowl. Cover the jar, and shake until emulsified, or use a whisk to achieve the same result in the bowl. Set aside.

Assemble the salad. Spoon onto a large platter enough of the tomato mixture and accumulated juices to cover its bottom. Arrange some of the iceberg across the top of the tomatoes, and drizzle a little dressing over it. Add some more of the tomato mixture, then another round of the iceberg. Drizzle with some more of the dressing, and then repeat. Serve immediately, so the lettuce does not wilt, either with Italian bread or topped with meatballs, perhaps alongside spaghetti or pizza.

GREEN BEAN AND CORN SALSA SALAD

This is from the July/August 2007 Vegetarian Times, page 40. It begins, "Fresh corn is so tender, there’s usually no need to cook it before adding to salsas and salads. Use fresh corn as soon after you buy it as possible—the longer it is off the stalk, the starchier and tougher it gets." Makes 4 servings

To view this online, go to https://www.vegetariantimes.com/recipes/green-bean-and-corn-salsa-salad/.

Ingredients

1 lb. green beans, trimmed

4 cups fresh corn kernels (about 4 ears)

1 medium red onion, thinly sliced (about 1-1/2 cups)

1/4 cup olive oil

1/3 cup chopped cilantro

2 Tbs. lemon juice

1/2 jalapeno pepper, finely diced (about 1 Tbs.)

1 Tbs. lemon zest

Preparation

Bring large pot of water to a boil. Cook beans 5 minutes, or until tender.

Drain, and refresh in ice water. When cool, chop beans.

Toss together beans, corn, onion and oil in large bowl. Add cilantro, lemon juice, and jalapeño pepper, and season with salt and pepper. Sprinkle with lemon zest, and serve.