Fiesta Quinoa Salad with Lime Dressing Makes 4 1/2 cups (1.125 L) Quinoa (pronounced “keen-wa”) is an ancient grain native to the high Andes regions of South America. It was introduced to North America in the 1980s. It is often called a supergrain because of its...
Cucumber Dill Dressing Makes 1 1/2 cups (375 mL) This simple-to-make salad dressing is refreshing and cool; making it an ideal accompaniment to salads in the summer, but don't let the seasons stop you from making it all year round. If you prefer, you may replace the...
Curry Basmati Rice Salad with Currants Makes 4 1/2 cups (1.125 L) Basmati is long-grain rice that has been grown in the foothills of the Himalayas since ancient times; either white or the slower-cooking brown basmati can be used (see variation). Its name means “the...
Calcium-Rich Greens Makes 7 1/2 cups (1.875 L) Kale can be eaten raw, as in this dish, or steamed. When raw, it is best sliced very fine, since it's fibrous. Here kale is combined with napa cabbage (also known as Chinese cabbage or sui choy) and broccoli, two other...
You Are a Goddess Dressing Yields 11⁄2 cups COST: $0.79 Per tablespoon Calories: 70 Fat: 7g Carbohydrates: 2g Protein: 2g Fiber: 1g Sugar: 1g Sodium: 208mg 2⁄3 cup tahini 1⁄4 cup apple cider vinegar 1⁄3 cup soy sauce (low sodium) 2 teaspoons lemon juice 1 clove garlic...
Warm Spinach Salad with Potatoes, Red Onions, and Kalamata Olives Serves 4 COST: $1.06 Per 1 cup Calories: 238 Fat: 14g Carbohydrates: 25g Protein: 6g Fiber: 5g Sugar: 3g Sodium: 97mg 1 pound fresh baby spinach 1⁄4 cup extra-virgin olive oil 1 pound small red...
Tomato and Bread Salad (Panzanella) Serves 4 COST: $2.92 Per 1 cup Calories: 107 Fat: 5.5g Carbohydrates: 12g Protein: 3g Fiber: 2g Sugar: 3g Sodium: 393mg 2 cups diced (1⁄2-inch) ripe red tomatoes, any variety 1⁄4 cup finely chopped red onion 1⁄2 teaspoon salt 11⁄2...
Three-Bean Salad Serves 6 COST: $1.13 Per 1 cup Calories: 276 Fat: 12g Carbohydrates: 31g Protein: 10g Fiber: 10g Sugar: 4g Sodium: 606mg 1 16-ounce can green beans 1 16-ounce can yellow wax beans 1 16-ounce can red kidney beans 1 onion 2 stevia packets 2⁄3 cup...
Thai Orange Peanut Dressing Yields 3⁄4 cup COST: $0.12 Per tablespoon Calories: 37 Fat: 3g Carbohydrates: 2g Protein: 1.5g Fiber: 0.5g Sugar: 1g Sodium: 176mg 1⁄4 cup natural peanut butter at room temperature 1⁄4 cup orange juice 2 tablespoons soy sauce 2 tablespoons...
Tatsoi Salad with Orange-Sesame Vinaigrette Serves 4 COST: $1.81 Per 1 cup Calories: 93 Fat: 8g Carbohydrates: 4.5g Protein: 2g Fiber: 2g Sugar: 2.5g Sodium: 69mg 6 cups tatsoi (Japanese baby spinach leaves) 1⁄4 cup Orange-Sesame Vinaigrette (see recipe in this...
