Learning Center

Recipe Categories

Learning Categories

Greek Salad

Posted on 30th Apr 2015

Ingredients:

1/2 cup each of cucumbers, red and yellow peppers, and tomatoes
1/4 cup sliced red onions
1 oz reduced fat feta or Bulgarian cheese
Juice of half a lemon

Directions:

Toss all ingredients together in a bowl.

Nutrition information:

100 calorie
3.8 gram fat
13 mg cholesterol
359 mg sodium
11.7 gram carbohydrates
3.8 grams fiber
6.4 gram sugar
7.8 gram protein

Lunch

Salads

Greens with pears and walnuts in mustard vinaigrette – 6 servings

Ingredients:16 oz bag mixed greens or lettuce2 pears, sliced2 green onions, sliced1/3 cup walnut halves1 tbsp olive oil2 tbsp red wine vinegar1 tbsp grainy mustard2 packets stevia or sweetener of your choiceDirections:Combine lettuce or greens, pear slices, green onion, and walnuts in a bowl. Wisk remaining ingredients and pour over salad. Toss to combine.Nutrition information:114 calories6.6 grams fat63 mg sodium12.9 grams fat3.5 grams fiber7 grams sugar2.8 [...]

Purple Cabbage Salad – Serves 6

Ingredients:1 bag shredded red cabbage2 stalks celery, with or without leaves, thinly sliced1 large carrot, shredded1 red pepper, chopped1 green pepper, chopped1 yellow pepper, chopped3 tbsp toasted sesame seeds2 tbsp olive oil3 tbsp red wine vinegar1 tbsp reduced sodium soy sauceSweetener of choice equal to two tablespoons sugar1/4 tsp dry mustardDirections:Toss all ingredients to coat. Let salad sit for 20-30 minutes to let flavors blend and toss again before [...]

Spinach Salad – Serves 6

Ingredients: 1 bag fresh spinach leaves2 cups cherry or grape tomatoes, halved1 basket mushrooms, sliced1 yellow pepper, chopped1 small can black olives, drained and rinsed2 tbsp olive oil2 tbsp balsamic vinegar1 tbsp grainy mustardSalt and pepper to tasteDirections:Put vegetables in a serving bowl. Wisk oil, vinegar, mustard, and salt and pepper, pour over salad, and toss to coat.Nutrition information: 94 calories4.7 grams fat326 mg sodium11 grams carbohydrates4.3 grams fiber3.3 [...]

Cabbage, kale, and tomato – Serves 6

Ingredients: 1 bag shredded cabbage3 kale leaves, cleaned, checked, and cut into small pieces2 tomatoes or a handful of cherry tomatoes1 tbsp olive oil2 tbsp lemon juice1/2 tsp saltDirections:Combine vegetables in a bowl, toss with olive oil, lemon juice, and salt to taste.You can substitute half a cubed avocado instead of olive oil and/or 1.5 cups sunflower sprouts for the kale.Nutrition information: 56 calories2.5 grams fat218 mg [...]

Cabbage and Carrot – Serves 6

Ingredients:1 bag Dole Classic Cole Slaw mix3 tbsp light mayonnaise1.5 tbsp lemon juice1/2 tsp saltFor sweet version use 3 tbsp red wine vinegar and stevia to taste instead of lemon juice and salt.Nutrition information:93 calories2.7 grams fat420 mg sodium14.4 grams carbohydrates4.7 grams fiber7.1 grams sugar2.4 grams proteinSweet version - Nutrition information:93 calories2.7 grams fat225 mg sodium14.4 grams carbohydrates, 4.7 grams fiber7.1 grams sugar2.4 grams [...]

Beet, kohlrabi, and carrot salad

Ingredients: 1 cup beets, shredded or diced1 cup kohlrabi, shredded or diced1 medium carrot, shredded or diced4 medium radishes, shredded or diced1 tbsp lemon juice1 tsp olive oil1/4 tsp saltDirections:Mix all ingredients in a bowl. Serve cold or at room temperature.Nutrition information: 36 calories1.3 grams fat183 mg sodium5.9 grams carbohydrates2.1 grams fiber3.5 grams sugar1.1 grams protein

Rainbow salad – Serves 6

Ingredients:4 cups romaine lettuce or mixed greens1 cup shredded red cabbage2 carrots, shredded1 medium cucumber, sliced or diced1 yellow pepper, diced2 tomatoes, diced1 cup sliced mushrooms3 tbsp hemp seed hearts1 tbsp olive oil2 tbsp lemon juice1/4 tsp salt1 tbsp Mrs. Dash Original BlendNutrition Information:92 calories4.8 grams fat124 mg sodium10.1 grams carbohydrates2.6 grams fiber4.4 grams sugar3.6 grams protein

Additional Information

Site Information