HEALTHY SALADS
Salads are a great way to add extra vegetables.
POTATO SALAD
INGREDIENTS
3 large potatoes
1/4 cucumber
1/4 onion
1/4 roasted red pepper
1/4 cup apple cider vinegar
1/2 cup low-fat sour cream
1/2 cup low-fat mayonnaise
2 eggs, chopped
1 teaspoon dry mustard
INSTRUCTIONS
1. Boil potatoes until tender. Drain. Cut potatoes into cubes.
2. Mix potatoes, onions, cucumber and roasted red pepper in a large bowl.
3. In a separate bowl whisk vinegar, mayonnaise and sour cream together. Then add eggs and mustard. Stir together.
4. Refrigerate for 15 minutes, then serve.
Congratulations!!! You have made a creamy, tasty potato salad with less fat and calories.
Alternative ways of preparation
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Add other vegetables to your salad (green beans or broccoli)
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Sprinkle potato salad with salt and pepper or paprika for taste
PASTA SALAD
INGREDIENTS
1/2 cup sherry vinegar
1/2 cup olive oil
1 lb pasta
1 tomato
1/2 cup red pepper
1/2 cup green pepper
1/2 cup onion
salt
pepper
garlic powder
INSTRUCTIONS
- Boil pasta until tender. Drain.
- Mix vinegar and olive oil in a large bowl.
- In the same bowl, stir in pasta, tomatoes, peppers and onion. Mix well.
- Sprinkle salt, pepper, and garlic powder for taste.
Alternative ways of preparation
-
Add other vegetables to your salad (green beans or broccoli)
-
Try red wine vinegar or balsamic vinegar for a different avor
CHICKEN SALAD
INGREDIENTS
2 cups (500 ml) cooked, chopped chicken
1/4 cup (125 ml) nonfat plain yogurt
2 teaspoons (10 ml) mustard
3 tablespoons (45 ml) chopped celery
1/4 cup (60 ml) chopped seedless green grapes
salt and pepper to taste
INSTRUCTIONS
1. Combine all the ingredients and stir until well mixed. Refrigerate or serve immediately.
2. Serve over salad greens or as a sandwich filling.
AUTUMN SALAD
INGREDIENTS
1 medium granny smith apple, sliced thinly (with skin)
2 tablespoons lemon juice
1 bag (about 5 cups) mixed lettuce greens (or your favorite lettuce)
1/2 cup dried cranberries
1/4 cup walnuts, chopped
1/4 cup unsalted sun ower seeds
1/3 cup low-fat raspberry vinaigrette dressing
INSTRUCTIONS
1. Sprinkle lemon juice on the apple slices.
2. Mix the lettuce, cranberries, apple, walnuts and sunflower seeds in a bowl.
3. Toss with 1/3 cup of raspberry vinaigrette dressing, to lightly cover the salad.
Serves 5