Watermelon Greek Salad

Alia puts watermelon on her breakfast cereal; I rather have it in a salad.-Mike

Σαλάτα καρπουζιού (Greek)

/saláta karpouzioú/

Makes 6 servings

3 cups (225 g) organic kale, chopped fine

2 cups (305 g) organic each: watermelon (seeded and diced) and cucumber (peeled and diced)

1/2 cup (65 g) each: diced red onion and Kalamata olives (cut in half)

1/4 cup (60 ml) olive oil

2 Tbs. (30 ml) balsamic vinegar

1 tsp. (5 g) chopped mint

black pepper to taste

1/2 cup (65 g) (dairy-free) feta cheese

ένας /énas/ 1. Place the kale, watermelon, cucumber, onion, and olives in a large bowl.
δύο /dyo/ 2. Whisk the oil, vinegar, garlic, mint, and pepper to taste.
τρία /tría/ 3. Pour dressing over the salad. 
τέσσερα /téssera/ 4. Toss thoroughly.
πέντε /pénte/ 5. Top with feta cheese.

καλή όρεξη

/kalí órexi/

Bon appétit

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Classic Slaw

There are different slaws for different tastes. 
Standard American: vegetables with mayonnaise
Southern:  mix vegetables with mustard with chili peppers
North Carolina: red slaw with ketchup
Others use buttermilk, sour cream, or horseradish; smoked or grilled cabbage and carrots
Chinese: broccoli
Thai: green papaya, chilies, fresh lime juice and fish sauce
Polish: raw salad surówki with meat and potatoes
German: red cabbage rotkhol  with apple and onion cooked in mix of vinegar, pepper, sugar and other spices, example sauerkraut

Here is a classic. Mix and match anything from above if you like.

Makes 12 cups (1800 g)

1 head of orange green or red cabbage, cored and thinly shaved

1 organic red onion, thinly sliced

5 large organic carrots, thinly shaved or grated

2 Tbs. (30 g) chopped parsley

1 tsp. (5 g) black pepper

1 Tbs. (15 g) mustard

3 Tbs. (45 g) pickled relish

1/2 cup (120 ml) organic each: cider vinegar and olive oil

optional: 2 jalapeños, seeded and finely diced

1. In a bowl, combine the cabbage, onions, carrots, parsley (and jalapeños).

2. Season with 1/2 tsp. (2,5 g) black pepper.

3. In a different bowl, combine the mustard, relish, and vinegar. Season with rest of black pepper.

4. Slowly whisk in the oil. 

5. Pour over the slaw mixture.

6. Allow to rest 15-20 minutes.

7. Adjust the seasoning and vinegar to taste.

8. Serve over meats, as a side dish, in a hamburger bun, etc. 

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Quinoa, Six Ways

Use just 8 ounces (1 cup) (225 g) of quinoa (is gluten-free) for each of these dishes. The ancient grains are rich in protein, dietary fiber, and vitamin B. The plant originated around Lake Titicaca 5000 years ago.
 
         harvesting quinoa

Cooking directions on the package is too long. Better to...

1. Use 2 parts liquid to 1 part quinoa.

2. Use either water or broth.

3. Once it comes to a boil, add the quinoa, stir once.

4. Reduce the heat to very low, cover, and simmer for 8 minutes.

5. Use a spoonful and check to see if the little coils on the surface of the grains are beginning to uncoil.

6. If they are staring to release but the centers of the grains still look raw, the quinoa is ready.

6. If not, cook only 1-2 more minutes. 

7. Remove from the heat, drain in a strainer, rinse with little cold water.

8. Then drain completely.

Use organic ingredients if possible. Use cooked quinoa.

I. Crunchy Salad Topper

1. Toss the quinoa with 2 tsp (10 ml) olive oil.

2. Spread on a rimmed baking sheet.
3. Place in an oven and golden brown, 5-7 minutes.

II. Tomato-Basil Bean Salad

1. Mix the quinoa, rinse white beans, chopped red onions, sun-dried tomatoes in olive oil.

2. Chop basil in a bowl.

3. Add extra oil and some red-wine vinegar.

III. Zucchini Fritters

cooked quinoa

2 cups (260 g) grated zucchini

handful of chopped parsley

1/2 cup (65 g) grated Parmesan cheese or a hard, dairy-free cheese

1/3 cup (45 g) seasoned (gluten-free) breadcrumbs

2 large eggs

1. Combine the ingredients.

2. Shape into patties.

3. Pan-fry in oil for 3-4 minutes each side.

IV. Lentil Tabbouleh

1. Toss together quinoa, cooked lentils.

2. Add chopped cucumber, tomato, green onion and parsley.

3. Toss with fish lemon juice and olive oil.

V. Meatless Taco Filling

15-ounce (425 g) can black beans, rinsed

3/4 cup (180 ml) water

taco seasoning to taste

scallions

1. Combine the quinoa and  beans in a skillet.

2. Stir in the water.

3. Add the seasoning.

4. Simmer until heated through.

5. Top with sliced scallions.

VI. Mediterranean Stuffed Mushrooms

Preheat the oven to 425F (220C)

1. Mix the quinoa with chopped spinach, roasted red peppers, olives, and crumbled (diary-free) feta cheese.

2. Toss with olive oil and balsamic vinegar.

3. Stuff into portobello mushrooms, gills removed.

4. Bake for 15-20 minutes.

Try our other quinoa recipes.

-modified "Eating Well"

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Summer Hummus

It is a mixture of hummus and a dip, topped with vegetables. Add a salad or snack in the afternoon, as well as a nice appetizer!

(Arabic) حمص صيفي

/hams sayfi/

(Hebrew) חומוס קיץ

Serves 6

A. Toppings:

3/4 cup (115 g) organic cherry tomatoes, diced

1 medium ear of organic corn, kernels cut off the cob. Frozen or canned works well.

1 Tbs. (15 ml) olive oil

2 tsp. (10 ml) balsamic vinegar

2 Tbs. (8 g) chopped chives

1 Tbs. (5 g) chopped basil

black pepper

1. Stir all the ingredients together.

B. Hummus:

2 (15-ounce/425 g) cans, organic chickpeas, drained, and rinsed

zest of 1/2 organic lemon

juice of 1 organic lemon

2 organic cloves of garlic

1/3 cup (75 g) tahini

3/4 cup (180 ml) olive oil

optional: grilled (gluten free) pita bread
black pepper

1. Combine everything in the food processor except the oil. Pulse 10-15 times.

2. Add the oil. 

3. Blend until it is smooth and creamy.

C. Serve:

1. Transfer the hummus into a serving bowl, add the toppings.

2. Garnish with extra basil and serve with grilled pita bead and other organic, raw vegetables .

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Cauliflower Salad with Herbs and Lime

This Greek salad is a gluten-free twist on Middle Eastern tabbouleh dish.

Σαλάτα κουνουπιδιού με βότανα και ασβέστη (Greek)

/saláta kounoupidioú me vótana kai asvésti/

Serves 6

1/4 cup (60 ml) olive oil

3 Tbs. (45 ml) organic lime juice

1 tsp. (5 g) lime zest

1/2 tsp. (2,5 g) ground cumin

1/2 each organic: medium head cauliflower and English cucumber

1 diced organic red bell pepper

1 cup (9 g) each: parsley, mint, and cilantro leaves

1 minced organic shallot

1/4 cup (30 g) crumbled (dairy-free) feta cheese

optional: 1/4 tsp. (1,25 g) crushed red pepper flakes

A. Dressing: 
ένας /énas/ 1. Combine the oil, lime juice, zest, and cumin in a bowl. Set aside.

B. Salad: 
δύο /dyo/ 2. Grate cauliflower into large mixing bowl.

τρία /tría/ 3. Add cucumber, bell pepper, parsley, mint, cilantro, shallot and optiioal red pepper.

τέσσερα /téssera/ 4. Pour dressing overtop salad.

πέντε /pénte/ 5. Top with feta.

έξι /éxi/ 6. Serve immediately.

επτά /eptá/ 7. Refrigerate any leftovers.

Καλή όρεξη

/kalí órexi/

Bon appétit

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Greek Panzanella Salad

Panzanella is a bread-and-tomato salad. The Italians have their recipe, here we are using a 
Greek variation.

.

Serves 4-5

Preheat the oven to 400F (204C)

A. Panzanella:

6 cups (225 g) cubed crusty (gluten-free) bread

1 1/2 Tbs. (25 ml) olive oil

1 cup (150 g) organic cherry tomatoes, cut in half

1 each organic: diced cucumber and chopped red bell pepper

1/2 cup (75 g) diced organs red onion

1 cup (150 g) cubed (dairy-free) feta cheese

1/4 cup (15 g) finely chopped parsley

1 Tbs. (4 g) chopped organo

Kalamata olives

1. Place the bread on a large rimmed baking sheet.

2. Add the oil and toss until coated.

3. Toast for 10-15 minutes, tossing a few times, until golden and crunch.

4. Set aside to cool.

5. In a large bowl, combine the tomatoes, cucumber, onion, feta cheese, parsley, olives, and oregano. Toss.

6. Add the bread and toss again.

B. Dressing:

juice of 2 organic lemons

1/4 cup (60 ml) olive oil

2 organic garlic cloves, minced

pinch or more black pepper

optional: 1/2 tsp. (2,5 g) 

• dried oregano
• Dijon mustard
• 1/4 cup (60 ml) red wine vinegar

1. Whisk together the ingredients.

C. Serving:

1. Add the dressing to the salad.

2. Toss the salad until the ingredients are coasted.

Καλή όρεξη

/kalí órexi/

Bon appetit

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Roasted Cauliflower Salad

I did not know this, but the leaves can be eaten.-Mike

Serves 4

Preheat oven to 425F (220C)

1. Trim leaves and stem from 1 large organic cauliflower.

2. Cut though the center of the cauliflower.

3. Place on a backing sheet.

4. Drizzle with some olive oil.

5. Roast until golden, about 30 minutes.

6. Divide month plates.

7. Top with blue cheese dressing*, chopped chives and cooked turkey bacon.

-modified "Rachael Ray every day" magazine

Try the different types of cauliflower:

Italian white
cheddar

graffiti

romanesco

Italian heirloom lime green

*Homemade Yogurt Blue Cheese Dressing:

https://veggiefernandezs.blogspot.com/2016/08/yogurt-blue-cheese-dressing.html

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Italian Salad with Wisdom

Goditi le insalate!

Enjoy salads!

1. Drain the salad well before adding dressing.
2. Press it through a spinner, otherwise the dressing will be diluted by the remaining water.
3. Let it chill in the refrigerator for an hour or two to get crispier.
4. Add dressing close to the serving time as possible.
5. Do not put a lot of dressing on the salad, because it will become heavy and soggy.
 (a) If you are not sure of the right amount, go light and taste it.
6. Choose dressing according to the texture of the salad
 (a) If it resilient, then the creamy and chunkier dresses are fine.
7. If using olive oil, whisk the oil and vinegar first, then dress the salad.
 (a) Ratio is usually a third vinegar to two-thirds olive oil.
8. To add some garlic flavor, add a few cloves of crushed garlic to the oil-and-vinegar mixture.
 (a) Let it sit for 15 minutes, then remove the garlic and toss the salad with the flavored dressing.
9. Optional: use lemon juice instead of vinegar.
10. Creamier dressing: whisk a hard-boiled egg yolk into the dressing.
11. Little zest: add spoonful or two of mustard or grated horseradish to the dressing.
12. For grains and legume salads: yogurt and sour cream + olive-oil-and-lemon dressing
13. Add grated cheese  after dressing the salad.

Take a look at our wonderful salad recipes.

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Raw Garden Salad

This is a very appealing Italian way to prepare and present vegetables. Use these pickled vegetables on a buffet, table as a side-dish with grilled meats, toss them into a salad, top with canned tuna or a sliced chicken breast, or just toss them into a salad.

Giardinera sott'Olio (Italain)

Serves 6

Use organic ingredients.

2 cups (260 g) each: carrot sticks, green beans (haricots vests), and small cauliflower florets

1 cup (130 g) sliced red onion

3 cups (720 ml) white-wine vinegar

2 cups (480 ml) olive oil or more as needed

uno 1. Toss the vegetables with the vinegar.
due 2. Cover and refrigerate for 4 hours or up to overnight.
tre 3. Rinse and drain.
quattro 4. Pack the vegetables snugly into a glass jar with a lid.
cinque 5. Pour inter olive oil to cover them.
sei 6. Close the lid and refrigerate until ready to use.
sette 7. To serve, take out the vegetables needed and drizzle some of the curing oil on top.
otto 8. Save the oil to dress other salads.

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Hungarian Potato Salad

Have you tried Hungarian potato salad? There are just a few ingredients packed with lots of flavor!

Magyaros burgonyasaláta

10 medium organic potatoes

2 organic red onions

1 ounce (50 ml) each: salad oil and wine vinegar

1 Tbs. (15 g) organic sugar

1/2 tsp. (2,5 g) each: ground white pepper and paprika

pinch f nutmeg

1. Boil the potatoes in their skin.

2. Leave to cool a little.

3. Cut the onions into slices.

4. Place in a salad bowl.

5. Separate the rings with a fork.

6. Dredge with sugar and add the oil and vinegar diluted with a little water.

7. Peel the potatoes and slice with a wet knife into the bowl.

 (a) The warmer they are the better.

8. Overlap the onions on top of the potatoes.

9. Sprinkle with pepper, nutmeg, and paprika. 

10. Cover and leave to cool.

Jó étvágyat kívánunk!

Enjoy your meal!

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Shepherd's Salad

A Turkish shepherd would take this for his mid-day meal. Skip the herding and go for the salad.

Çoban salatası (Turkish) 

/cho:-ban /

Serves 4

1 organic each: onion, cucumber, bell pepper (seeds and diced), chile (diced fine)

2 organic tomatoes

hand full of fresh each: chopped parsley and dill weed

1 Tbs. (15 ml) each: organic lemon juice and olive oil

black olives to garnish

1. Slice the onion into thin half circles.

2. Place in a bowl and rub with a little salt.

3. Wash and drain.

4. Chop the tomatoes and place in a serving dish with the onions.

5. Peel the cucumber, dice, and add to the bowl.

6. Stir in the bell pepper, chile and herbs.

7. Drizzle with olive oil and lemon juice.

8. Serve garnished with olives.

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Legume Pasta Salad Lunch

Your children will open their lunchbox and find this colorful and yummy salad. And you know that it is full of healthy foods for them.

Pranzo con insalata di pasta di legumi (Italian)

Serves 4

(Save some for yourself today.)

8 ounce (225 g) organic chickpeas or lentil

penne or fusilli pasta

1/2 cup (65 g) each frozen and organic: corn and peas

1/4 cup (30 g) each: grated (diary-free) cheese and organic sunflower or pumpkin seeds (or mix them)

1 finely chopped organic red pepper

juice from 1 organic lemon

1/4 cup (60 ml) olive oil

2 Tbs. (30 g) chopped basil

microgreens* for garnish

1. Cook pasta as directed.

2. Drain and rinse with cold water.

3. Place in a bowl and set aside.

4. Place frozen corn and peas in a bowl. 

5. Boil some water and pour over them to thaw.

6. Drain and mix them tiny the pasta alone with the red peppers.

7. Toss with lemon juice, oil, and cheese.

8. Top with the seeds and microgreens.

Add to the lunch (organic):

• blueberries, blackberries and sliced strawberries
• edamame
• juice

*types of microgreens (young vegetable greens about 1-3 inches/2,5-7,5 cm) tall:

• cauliflower, broccoli, cabbage, watercress, radish and arugula
• lettuce, endive, chicory and radicchio
• dill, carrot, fennel and celery
• garlic, onion, leek
• amaranth, quinoa Swiss chard, beet and spinach
• melon, cucumber and squash

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Peach and Goat Cheese Salad

The lemon pepper seed dressing adds flavor to this salad.

Σαλάτα ροδάκινου και κατσίκας (Greek)

/saláta rodákinou kai katsíkas/

Makes 2 servings

α. Dressing: 

2 Tbs. (30 ml) organic lemon juice

1/4 tsp. (1,2 ml) Dijon mustard

1/4 tsp. (1,25 g) organic honey

pinch or two of black pepper

1 1/2 tsp. (30 g) poppy seeds

1 Tbs. (15 ml) olive oil

(Greek numbers use the alphabet.)

Αʹ. Whisk the dressing ingredients in a bowl.

Βʹ. Refrigerate until serving time.

β. Salad:

4 cups (520 g) mixed organic greens

1 organic peach, pit removed and sliced thinly

16 organic pecan pieces

2 ounces (60 g) or more (dairy-free) crumbled goat cheese

Αʹ. Divide the mixed greens peach slices, pecans and goat cheese between two salt plates.

Βʹ. Drizzle on the dressing and serve.

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Seven-Layer Greek Cups

Salad for lunch, for yourself or for school lunch, try this. Have a few on hand for snakes as well.

Επτά στρώματα ελληνικών κυπέλλων (Greek)

/eptá strámata ellinikón kypéllon/

Makes 4 individual cups

1 container (10 ounce/ 285 g) organic hummus

1/4 cup (40 g) (dairy-free) feta cheese

1/2 cup (50 g) pitted kalamata olives, drained and chopped

2 Tbs. (12 g) chopped roasted or fresh organic red bell peppers

1 small each organic: cucumber and diced tomato

oregano

organic chips

1. Spread about 2 Tbs. (235 g) of hummus alone the bottom of each container.

2. Sprinkle the hummus with equal amounts of feta, olives, red bell peppers, tomatoes, and cucumber.

3. Garnish with oregano and serve with chips.

4. Refrigerate for up to 3 days.

Try: Seven-Layer Mexican Cups: https://veggiefernandezs.blogspot.com/2019/08/seven-layer-mexican-cups.html

-modified The Best Grain-Free Family Meals on the Planet

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Seven-Layer Mexican Cups

These lunch cups are full of protein and fiber, plus easy for school lunches, snacks, or for work.

Copas mexicanas de siete capas (Spanish)

Makes 6-8 cups

1 can (15 ounces/425 g) organic black beans, rinsed and drained

1 package (8 ounces/225 g) guacamole or 1 cup (225 g) guacamole (Look at the many of our recipes.)

1 cup (230 g) organic (diary-free) yogurt
1 cup (260 g) salsa or some of our recipes for homemade salsa
1 cup (115 g) shredded (dairy-free) cheese
2 organic diced tomatoes
8 ounces (170 g) sliced black olives
minced organic scallions for topping

1. Layer each cup with about 2 Tbs. (30 g) of each ingredient: black beans, guacamole, yogurt, salsa. cheese, tomatoes, olives.
2. Top with scallions and refrigerate.


Try: Seven-Layer Greek Cups: https://veggiefernandezs.blogspot.com/2019/08/seven-layer-greek-cups.html

-modified The Best Grain-Free Family Meals on the Planet

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Belgian Endive and Walnut Salad

 Belgian endives are native to France and the Netherlands as well as inexpensive compared to the U.S. They are commonly consumed winter and spring vegetables. Eat raw or as an au gratin*.

Salade d'Endive Belge et Noix (French)

Andijvie en Walnotensalade (Dutch)

Serves 6

3 Tbs. (45 ml) organic apple-cider vinegar

1 tsp. (5 ml) Dijon mustard

ground black pepper

5 Tbs. (75 ml) olive oil

6 heads Belgian endive, trimmed, cut on the bias into 1-inch (2,55 cm) half-moons

1/2 cup (100 g) organic toasted walnut pieces, chopped

1. In a bowl, whisk the vinegar, mustard and black pepper.

2. Whisk in the olive oil.

3. Toss the endive, apples, and walnuts together in a serving bowl.

4. Drizzle with the dressing, toss well, and serve. 

*Belgian endives pairs well with onion, pear, apple, cranberries, herbs such as basil and thyme, walnuts, pecans, butter, cream based sauces, olive oil, prosciutto, lamb, poultry and gorgonzola, manchengo, blue and feta cheeses.

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String Beans, Capers, and Basil Salad

This is a refreshing salad for those warm summer months.

Insalata di Fagiolini, Capperi, e Basilico (Italian)

Serves 6

1 pound (455 g) organic string beans, trim the ends
1/2 cup (100 g) each: packed fresh basil leaves and drained capers in brine
2 Tbs. (30 ml) each: red-wine vinegar and olive oil

1. Bring a large pot of salted water to a boil.
2. Add the string beans and balance until tender, about 7 minutes.
3. Drain and rinse.
4. Shred the basil.
5. Punt he string beans in a bowl, and toss with the capers and basil.
6. Drizzle with the vinegar and oil.
7. Toss to coast and serve slightly warm or at room temperature.

Growing string beans
    

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Apple and Carrot Salad

The salad is delicious by itself or with meats or fish, or an appetizer, even as a sandwich stuffer with turkey, chicken or ham if you like.

Insalata di Mele e Carote (Italian)

Serves 6

2 organic apples, skin on, julienned (about 3 cups/600 g)

3 large organic carrots, peeled and julienned (about 2 cups/400 g)

juice of 1 organic orange

3 Tbs. (45 ml) olive oil

2 Tbs. (30 g) chopped parsley or 2 tsp. (10 g) dried parsley

ground black pepper to taste

optional: chopped organic walnuts

optional herbs that go well with carrots and apples:

• cardamom
• cinnamon
• ginger
• cumin

1. Toss the apples and carrots in a salad bowl with the orange juice and olive oil.

2. Sprinkle with the parsley and season with the pepper.

3. Serve cold.

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Vietnamese Noodle Salad

Nước chấm is a very common Vietnamese dressing and often served at the table as a dripping sauce. The dressing is used on this noodle salad as well.

Mì trộn với salad Việt Nam (Vietnamese)

Serves 8

A. For the nước chấm dressing: (sweet, sour, salty, savory and/or spicy sauce)

1/4 cup (60 ml) each organic: lime juice and fish sauce
2 Tbs. (30 ml) rice vinegar
1/4 cup (50 g) organic sugar
1/2 cup (120 ml) warm water
2 large organic garlic cloves, finely minced
optional: 1 serrano chile or 2 small Asian chiles, seeded and minced (wear rubber gloves)

1. In a bowl, combine all ingredients for dressing.
2. Stir well until sugar is dissolved.

B. For the salad:
1 pound (455 g) dried rice stick noodles (rice vermicelli)
1 organic cucumber, cut in half lengthwise and cut diagonally into very thin slices
2 cups (400 g) organic cherry tomatoes, cut in half
1 cup (200 g) organic bean sprouts
1 bunch chives, sliced
1 cup (200 g) each chopped: cilantro or parsley, mint, Thai basil or basil, roasted peanuts (chopped)
2 tsp. (9 g) black pepper

một 1. Bring a large pot of water to a rolling boil.
hai 2. Turn off the heat and add the noodles.
số ba 3. Add the noodles. Let it set for 2 minutes, then drain and run under cold water.
bốn 4. In a large bowl, toss the noodles with the nuoc cham dressing and vegetables, herbs, and pepper.
số năm 5. Place on a large platter and arrange chicken on top (or toss with the noodles.
sáu 6. Garnish with peanuts

-modified "The Herb Quarterly"

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Herb Salad

Quick! You need a salad. Try this one with your favorite herbs.

Use organic ingredients:
A. Salad:
1. Tear a mixture of lettuce and spinach leaves in a large bowl.
2. Add sliced endives for texture.
3. Keep the herbs* in tender springs or whole leaves, or dried herbs.
4. Add optional:

• slices of red onions
• handful of mixed olives
• tomatoes
• artichoke heats
• carrots
• cucumbers
• celery
• sliced zucchini
• beans
• chopped nuts and/or seeds
• chopped fruits
• raisins 
• etc.

B. Dressing:
1. Mix lemon juice, olive oil, parsley, Italian spices.


*Herbs that go well with greens. Use the as many as you like and as much as you like. 

• parsley
• tarragon
• chives
• Cuban basil
• basil
• mint
• dill
• cilantro
• marjoram

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