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TIP OF THE DAY: Beyond Greens, Healthy Salad Recipes

Switch a green salad for a bean salad, beet salad or hundreds of other options. (photo © Sarsmis | iStock Photo).

  Salad is more than a bowl of dressed greens, served as a first course.

Leafy greens make up only one of seven categories in Chef Joyce Goldstein’s book, Mediterranean Fresh: A Compendium of One-Plate Salad Meals and Mix-and-Match Dressings.

In the Mediterranean, “salad” includes everything from tabbouleh to white beans and prawns in a lemon dressing, to small plates of mezze, antipasti, and tapas.

Other salad categories are based on beans, fruits, grains, and proteins, such as meat, poultry, seafood (and although not part of Mediterranean cuisine or this book, tofu).

Vegetables need not be green: Think of these two recipes in the book:

  • Beets and Greens with Yogurt Dressing
  • Moroccan Salad of Raw Carrots with Citrus Cinnamon Dressing
    Alternative dressings change the nature of the dish. Substitute walnut vinaigrette with the beet salad and it goes from Greek to French. Substitute tahini dressing and it becomes Middle Eastern.

    From panzanella to parsley salad, some 140 mostly easy, healthy recipes (including 30 different salad dressings) will give new excitement to your daily “salad course.” You don’t need to buy a book, of course; you can find plenty of recipes online.

    Here’s Chef Goldstein’s recipe for a mint vinaigrette. Toss it with matchstick-sliced zucchini and carrots; use it with asparagus, bean salad, beet salad, carrot salad, citrus salad, grain salad (bulghur or quinoa, for example), seafood salad, and spinach salad.


  • 1/4 cup fresh lemon juice
  • 1/4 cup chopped fresh mint
  • 1-1/4 cup mild olive oil
  • 1/4 cup red wine vinegar
  • 2 tablespoons lemon juice
  • 1/2 cup chopped fresh mint, tightly packed
  • 1 teaspoon honey (for low-glycemic recipe, omit or substitute with 1/4 teaspoon agave nectar)
  • 1/2 teaspoon salt

    1. COMBINE lemon juice and chopped mint in a small saucepan. Bring up to a boil and remove from heat. Let steep for about 10 minutes. Strain into a mixing bowl. You will have about 1/4 cup.

    2. ADD the remaining ingredients and whisk them together. Toss with salad ingredients and serve.

    More about Chef Joyce Goldstein.




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