Health, Fitness, Diet & Nutrition,

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#2: Salads and Dressings

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SALADS AND DRESSINGS

 

Salads are the second pillar of the First Coast Diet. The reason is simple, they are easy to prepare, they are nutritious, fat free, low carb and high protein foods. They are also delicious. You should have at least two servings of salad each day, in addition to the snacks before each meal.

 

Dressings, on the other hand, are much more problematic. If you take a careful look at the labels of store bought dressing you will notice that a regular Italian dressing, which is basically an oil and vinegar blend with herbs and spices, has a calorie count of 100 to 130 per serving (serving size 2 tablespoons). On the other hand, fat free dressings are available with calorie counts of 15-30. So if you have to eat your salad with a dressing, make sure you choose wisely.

 

A note on components. The dressings frequently call for mayonnaise and sour cream. If you are working very low carbs, you can tolerate a few more calories from fat, but if you need to keep the fat low, use fat free versions which are available.

 

 

 

Blue Cheese Salad Dressing

Effort: Easy

Ingredients:

1 tablespoon fat free sour cream 2 teaspoons lite miracle whip

2 teaspoons fat free half-&-Half  2 tablespoon blue cheese 1 teaspoon powdered

ranch dressing mix.

How to Prepare:

Mix all together and chill before serving.

 

BLT Salad

Effort: Easy

Ingredients:

7 slices bacon – cooked crisp, drained and crumbled

1 cup chopped lettuce 1/8 cup chopped onion1/2 medium tomato –

chopped 1 tablespoon mayonnaise

How to Prepare:

Stir mayo into lettuce, onion and tomato until evenly coated. Toss in bacon.

 

 

Beef Salad

Effort: Easy

Ingredients:

Cold Roast beef – shredded or

coarsely chopped boiled eggs

Chopped onion ( I use green onions) Chopped dill pickle

Sliced celery Mayo

How to Prepare:

Mix in desired amounts keeping track of the carbs you add. Let chill. Yummy

on Wasa or maybe even with pork rinds for dipping!

 

 

Bacon & Egg Salad

Effort: Easy

Ingredients:

8 eggs 1 cup mayonnaise

½ pound bacon 1 cup hot pepper cheese3 tablespoons chives –

4 thin radishes – sliced thin 1 head lettuce – torn fine for

salad 1 avocado – cubed

How to Prepare:

Boil the eggs, until hard and dice them. Fry the bacon and crumble it. Mix all

ingredients in a bowl.

NOTES:

Carbs for avocado based on 14.85 for 1 3/8 cup – adjust accordingly. Carbs

for lettuce base on 2 for 1 cup – adjust accordingly Carbs for hot pepper

cheese not included in above total – adjust accordingly

 

 

Bacon Cheeseburger Salad

Effort: Easy

Ingredients:

3 ounces lean ground beef crumbled, cooked and

drained

4 slices bacon – cooked crisp, drained and crumbled

1 cup chopped lettuce

1/8 cup chopped onion1/2 medium tomato – chopped

1 tablespoon mayonnaise ¼ cup cheddar cheese – (or 1 once)

How to Prepare:

Stir mayo into lettuce, onion and tomato until evenly coated. Toss in beef, bacon

and cheese.

 

 

Basics: Meat, Egg or Tofu

Effort: Easy

Ingredients:

½ pound chicken, beef, or ham – cooked and cut according to preference

OR

12 ounces tofu, firm drained very well

OR

6 large eggs 2 tablespoons mayonnaise

1 tablespoon yellow mustard

¼ cup chopped onion ¼ cup chopped celery

2 tablespoons capers – drained 3 tablespoons dill pickle – chopped

How to Prepare:

Note: chop meats to desired chunkiness after cooking. Leftovers work

great! In a large bowl, mix desired main ingredient with remaining ingredients.

Season to taste with salt and pepper. I like to add a little horseradish sauce to

the ham or roast beef salad for some zip.

For egg salad: Mix everything but the eggs well. Chop eggs to desired

chunkiness and fold into mixed ingredients. Add a few drops of tabasco sauce

if desired. A squeeze of lemon also goes well.

For eggless salad: Mix everything but the tofu Squish tofu with your hands

or with a fork until it breaks apart. Fold in with remaining ingredients.

Eggless salad should sit for at least an hour, refrigerated, before serving.

Lemon or a few drops soy sauce work great in tofu based salads.

**personal note*** Process meats first in a food processor for more of a

‘spread’ consistency. Don’t process with the remaining ingredients until you get the

meat broken down almost to the size you want. The spreads work very well on

lettuce leaves for roll-ups The chunky version works great over lettuce for a

salad meal.

 

 

Black & Blue Salad

Prep Time:15

Effort: Easy

Ingredients:

2 heads of butterhead lettuce 6 oz. Of cold leftover steak, thinly sliced

8 cherry tomatoes, sliced in half6 oz. Bleu cheese

10 tbs heavy cream 2 tbs mayonnaise

1 tbs vinegar (optional)

How to Prepare:

Beat the heavy cream and mayonnaise together in a small mixing bowl.

Crumble half the bleu cheese into the mixture (reserving the other

half for a garnish) and stir a few times. Add a drizzle of the

vinegar if it is too thick. Chill for at least two hours. (The

longer it chills, the more intense the flavor becomes.)

Slice the butterhead lettuce in wedges (or tear into pieces if you

prefer) and place on four salad plates. Pour the bleu cheese

dressing over the lettuce. Arrange strips of the cold steak (cold

filet is outrageously good in this dish!)and four cherry tomato

halves over the lettuce. Sprinkle the reserved bleu cheese on top.

Give each plate a grind of fresh pepper and serve immediately.

 

 

Blue Cheese Dip/Dressing

Effort: Easy

Ingredients:

4 ounces bleu cheese, crumbled 4 ounces sour cream

4 ounces mayonnaise1/8 teaspoon garlic powder 1/8 teaspoon onion powder

How to Prepare:

Mix ingredients and refrigerate ½ hour before serving.

 

 

Great Blue Cheese Dressing

Effort: Easy

Ingredients:

16 ounces mayonnaise 1 container sour cream – (1 oz) (1 to 16)

12 ounces blue cheese – crumbled garlic powder – to taste

1 dash vinegar finely chopped onion

How to Prepare:

Combine all the above ingredients for a great blue cheese dressing

that will really make salads more fulfilling. Enjoy.

 

Blue Cheese Dressing 2 Serves:10

Effort: Easy

Ingredients:

4 ounces blue cheese – such as Roquefort ½ cup sour cream

½ cup mayonnaise1/4 teaspoon pepper 1 dash hot pepper sauce

¼ cup chives – minced

How to Prepare:

In a small bowl, break up the cheese with a fork and mash it

lightly, leaving some small chunks. Add everything else but the

chives and mix together thoroughly. Stir in the chives. Cover the

bowl tightly and store in the refrigerator up to a week.

 

 

Broccoli & Bacon Salad Serves:8-10

Prep Time:15 Minutes

Effort: Difficult

Ingredients:

2 Heads Broccoli Hellmann's Mayo (to taste)

Hidden Valley Ranch Dressing (to taste) 1 Jar Real Bacon Bits

¾ Package Cracker Barrel Sharp Cheddar Cheese ½ Small Vidalia Onion

Salt & Pepper

How to Prepare:

Pull broccoli from stems and steam. Broccoli should still be crispy.

Refrigerate when done. Shred the cheddar cheese and set aside. After

broccoli cools, add mayo, ranch, bacon bits, onion, cheese, salt and

pepper. Mix together and refrigerate until ready to serve. YUMMY!

 

 

Broccoli, Olives, & Egg Salad Serves:4

Prep Time:10 minutes Effort: Easy

Ingredients:

Fresh broccoli florets Boiled eggs

Green olives Red Onion

Mayonnaise Black Pepper

Paprika Salt

How to Prepare:

Quantities of everything according to taste. I would use I bunch

broccoli, 3 eggs chopped in large pieces, ½ cup olives, ½ large

red onion chopped. The rest of the ingredients really depend on your

preferences, but black pepper really makes this salad. Mix

everything together and coat well with mayo. Chill and serve.

 

 

Bruschetta Style Tomato Turkey Salad Serves:1 or 2

Prep Time:10 minutes Effort: Easy

Ingredients:

1 cup ground turkey 1 cup mixed lettuce

1 tomato 4 or 5 kalamata olives

salt pepper 1 or 2 T olive oil

1 tsp crushed garlic 1 tsp basil paste (or a few leaves of finely chopped fresh basil)

How to Prepare:

Dice the tomato and place in a small bowl. Add chopped olives, olive

oil, garlic, basil, and salt and pepper to taste.

Brown the turkey mince in a saucepan. Add the tomato mix to the

turkey and mix together.

Serve over a bed of mixed lettuce. So EASY!!! Tastes as good as

Italian restaurant food.

 

 

Cauliflower-broccoli salad – THE BEST! Serves: plenty – 16 or so

Prep Time: a tedious ½ hour

Effort: Average

Ingredients:

1 lg head cauliflower 1 lg bunch broccoli

1 sm onion (or 4 green ones) 1 pkg frozen peas (or pea pods)

2 cups mayo

1 cup sour cream 1 tsp garlic powder

How to Prepare:

mix mayo, sour cream and garlic powder in a small bowl.

Break cauliflower and broccoli into bite sized florets. Add onion. Toss

sauce with broccoli, cauliflower and onion. Add peas last (if using

pods, cut into ¼ inch pieces. Refrigerate at least 4 hours or

overnight.

 

 

Cheesy Herb Dressing

Effort: Easy

Ingredients:

½ cup yogurt 1 tablespoon oil

1 tablespoon Parmesan cheese – grated ¼ teaspoon basil – dry1 tablespoon parsley – dry

1 ½ teaspoons lemon juice ¼ teaspoon garlic powder

How to Prepare:

Combine all ingredients and mix well. Chill overnight.

 

 

Cheesy Thousand Island Dressing

Effort: Easy

Ingredients:

1 cup cottage cheese ¼ cup ketchup

1 teaspoon paprika ¼ teaspoon salt

1 tablespoon relish1/8 teaspoon pepper 2 tablespoons celery – finely diced

2 tablespoons green pepper – finely diced 2 tablespoons onion – finely diced

2 tablespoons olive oil

How to Prepare:

In a blender combine cheese, ketchup, oil and spices. Blend till

smooth. Stir in rest of ingredients. Chill several hours.

 

 

Chicken Bacon Club Salad Serves:4-6,5

CarbsPerServing:Unsure, but think it is minimal Prep Time:30 minutes

Effort:Easy

Ingredients:

4 boneless skinless chicken breasts 1 Cup Mayo

6 slices bacon 2Cups shredded cheddar cheese

How to Prepare:

Cook bacon until crisp, then crumble. Cube chicken breast and cook

thoroughly. Mix all ingredients together. Spred into a 8” cake pan.

Bake for about 15 minutes. Serve on top of a bed of lettuce. Top

with black olives if you like. Very yummy!

 

 

Yummy Chicken Taco Salad CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

Taco Salad: 4 chicken breast – boil, then shred with fork

Olive Oil Cumin

Chili Powder 1 Can Rotel tomatoes with green chilis

1 Large yellow onion – diced 1 Head Iceberg lettuce

1 Can black olives Shredded cheddar cheese

Sour Cream Guacamole (optional)Homemade Salsa:

1 large can peeled tomatoes 1 small bunch cilantro

1 medium/large onion garlic salt

How to Prepare:

In a large skillet, pour about 2 Tblsp olive oil and turn up to

med/high heat. Sautee about ¼ of the onions. Add the shredded

chicken, cumin and chili powder and Rotel. Simmer for approximately

20 minutes, stirring occasionally.

Meanwhile, shred lettuce and place in bowls. When Chicken mixture is

done, place a heaping on top of the lettuce and cover with cheese,

olives, sour cream, the remaining onions.

Combine salsa ingredients in blender. Add to salad.. this will be

used as your dressing. Enjoy!

 

 

Old Fashioned Cole Slaw

Serves:8 Servings. CarbsPerServing:6 grams carb 2 grams fiber (ECC=4)

Prep Time:<20 minutes Effort:Easy

Ingredients:

2/3 cup vinegar ½ cup whipping cream

2 large eggs, lightly beaten ¼-1/2 cup Splenda

Pinch of salt 1 ½ tablespoons butter cut into pieces

1 (2-pound) head cabbage, shredded

How to Prepare:

Combine first 5 ingredients in a small, heavy saucepan; cook over

low heat, stirring constantly with a wire whisk, 8 to 10 minutes or

until thickened (mixture will appear curdled until it thickens).

Remove from heat. Add butter, stirring until it melts. Pour over

cabbage; toss gently to coat. Cover and chill.

You can add ½ cup chopped walnuts and only raise the carb count by

½ gram. If you’re on maintenance, ½ cup dried, chopped

cranberries and the walnuts brings you in at a little under 10 grams.

 

 

Cool Taco Salad CarbsPerServing:?

Prep Time:15 min Effort:Easy

Ingredients:

1 lb ground beef 1 can diced tomatoes

1 package taco seasoning (follow directions for taco seasoning)

½ cup sour cream ½ cup salsa

as much lettuce you need for the salad vegtables to your liking for the salad

shredded cheese

How to Prepare:

add ground beef and diced tomatoes to skilet after browning meat add

taco seasoning (follow water requirements on back of seasoning

package) after meat is cooked drain set aside.

Combine lettuce and your choice of vegtables your salad bowl add

meat to top sprinkle with shredded cheese and add sour cream and

salsa for your dressing.

 

 

Cranberry Salad Serves:8

CarbsPerServing:6.125g Effort:Easy

Ingredients:

1 can crushed unsweetened pineapple – (9-oz.) juice packed 1 sugar-free cherry gelatin –

(.3-oz.)

1 tablespoon lemon juice ¼ cup artificial sweetener1 cup fresh cranberries – chopped fine

1 small orange – peeled, quartered and chopped small 1 cup celery – chopped

½ cup pecans – or other nuts, optional

How to Prepare:

Drain pineapple and save juice. Set pineapple aside for later use.

2. Combine pineapple juice with water to equal 2 cups liquid.

Prepare gelatin according to package label using juice-water mixture

for the liquid.

3. Once gelatin is dissolved, stir in lemon juice. Chill until

partially set.

4. In a separate bowl, combine the pineapple, sugar substitute,

cranberries, orange, celery and nuts. Add this mixture to the

partially set gelatin and stir until blended.

5. Pour into large mold or individual molds. Chill until firm.

Do not use fresh or frozen pineapple in this recipe! It will not

allow the gelatin to jell.

NOTES : Carbs for pineapple not included in above total – adjust

accordingly

 

 

Creamy Italian Dressing 1 CarbsPerServing:46g total

Effort:Easy

Ingredients:

¾ cup yogurt – plain ¼ cup mayonnaise

2 tablespoons heavy cream 1 tablespoon red wine vinegar

½ teaspoon oregano – dry1/2 teaspoon basil – dry Stevia – to equal ½t. sugar

1/8 teaspoon garlic powder salt – to taste

pepper – to taste

How to Prepare:

Combine all and mix well. Chill several hours or overnight.

NOTES : Counts for stevia not included in totals.

 

 

Dijon Vinaigrette CarbsPerServing:5g total

Effort:Easy

Ingredients:

3 tablespoons red wine vinegar 2 tablespoons water

1 tablespoon olive oil 1 teaspoon olive oil1 tablespoon Dijon mustard

1 teaspoon Dijon mustard ¼ tablespoon garlic powder

How to Prepare:

Combine all in a bowl. Blend well with a whisk. Chill overnight to

blend

flavors.

 

 

Easy Cole Slaw Serves:1

CarbsPerServing:3 to 5

Prep Time:10 minutes

Effort:Easy

Ingredients:

raw cabbage (shredded) mayonnaise

white distilled vinegar salt & pepper (to taste)

How to Prepare:

Per 1 cup of shredded cabbage mix the following: 2 tablespoons of mayonnaise

2 teaspoons of vinegar salt & pepper to taste

 

 

Easy Egg Plant Salad CarbsPerServing:15g total

Effort:Easy

Ingredients:

1 large eggplant – cut ½” pieces 1 large onion – cut ½” pieces, (red, white, yellow,

spanish)

1 can pitted black olives – diced small1 small jar spanish olives

diced into small pieces ¼ cup cider vinegar – more to taste

1 quart tomato sauce – whatever low carb brand you use

How to Prepare:

Mix all chopped ingredients and add the vinegar. Toss well to mix

the vinegar with the mixed veggies. Let set a few minutes and toss

again. Add the tomato sauce and mix again. Add red pepper and black

to taste (1/2 tsp red is hot).

Mix one more time before placing in a 4 qt. Corningware pot. Bake in

the oven at 325`F for about 1 hour (1 ½ hours is mushy)

Let cool to room temperature, toss and refigerate before serving

(sandwich spread, appetizer, main course with chicken,pork or beef).

Suggestions: prep time on the above recipe is about 15 minutes, has

a very unique taste that satisfies the appetite.

NOTES : Counts for black and spanish olives not included in totals.

 

 

French Dressing 2 CarbsPerServing:9g total

Effort:Easy

Ingredients:

½ cup salad oil 1/3 cup red wine vinegar

1 tablespoon lemon juice 1 teaspoon worcestershire sauce

½ teaspoon salt1/4 package artificial sweetener – to taste ½ teaspoon dry mustard

½ teaspoon pepper 1 clove garlic – minced

How to Prepare:

Put everything in a jar with screw on lid and shake well.

Makes about 1 cup

 

 

french dressing Serves:4 to 6 servings CarbsPerServing:very low

Prep Time:5 minutes Effort:Easy

Ingredients:

½ cup walden farms ketchup ½ cup oil(canola or vegetable) ¼

cup white vinegar 1 packet equal 1 teaspoon lemon juice dash of

pepper

How to Prepare:

stir all ingredients until combined

 

 

Broccoli and Bacon Salad Serves:10,10

CarbsPerServing:57g total Effort:Easy

Ingredients:

1 bunch broccoli – cut small 1 cup shredded cheddar cheese

1 small red onion – chopped fine 1 pound bacon – fried crisp, set aside1 cup mayonnaise

¼ cup artificial sweetener – to taste 2 tablespoons vinegar

How to Prepare:

Mix together: mayo, sweetener and vinegar, let stand 20 min. Mix

again

and pour over remaining ingredients. Mix well and sprinkle bacon

over top.

Let sit all day and stir before serving.

 

 

Cajun Chicken Caesar Salad CarbsPerServing:4g total

Effort:Easy

Ingredients:

1 large chicken breast cajun spice or cayenne

pepper to taste 2 tablespoons Hot Sauce2 Cups romaine lettuce

2 tablespoons caesar dressing

2 tablespoons parmesan cheese

How to Prepare:

Sprinke spices on chicken breast. May be grill on the BBQ (my favourite), baked,

fried, etc. Cut in to 1 inch cubes and toss with hot sauce. Set aside.

Mix lettuce, dressing and cheese. Put on a plate and top with chicken. Top with

addittional parmesan cheese if desired.

I like mine really hot and spicy so I use cayenne Cajun spice will make it a

little milder.

NOTES : Counts for cajun spice and caesar dressing not included in totals.

 

 

Chunky Tomato Salad CarbsPerServing:24g total

Effort:Easy

Ingredients:

Chunky Tomato Salad 2 cups fresh tomatoes – cut

in ½” cubes ¼ cup scallions – sliced

1 cup mushrooms – sliced 1 tablespoon olive oil

1 tablespoon vinegar1 tablespoon water 1 teaspoon dried basil

1/8 teaspoon dried oregano ½ teaspoon splenda – or your choice

salt and pepper to taste

How to Prepare:

Combine veggies. In small bowl mix rest of ingredients.

Add to veggies. Toss gently till spices are evenly spread thru out. Chill overnight.

 

 

Cottage Cheese Casserole CarbsPerServing:36g total

Effort:Easy

Ingredients:

3 eggs – slightly beaten 3 cups cottage cheese –

small curd1 small diced onion black pepper to taste

How to Prepare:

Mix all ingredients and pour into a casserole dish. Bake at 350 degrees for 45-50

minutes, or until firm and pulls away from the sides of the pan. Serve warm.

 

 

Cranberry Relish CarbsPerServing:74g total

Effort:Easy

Ingredients:

1 cup dark rum 1 teaspoon lemon rind – grated

¾ cup artificial sweetener ¾ to 1 cup1/2 cup walnuts – chopped,pecans or almonds

4 ups cranberries – raw fresh or frozen

How to Prepare:

Put Splenda and rum in saucepan, heat to boiling. Add cranberries & lemon

zest, bring back to boil & immediately lower heat so the mixture is on a low,

rolling boil, just above a simmer. Cover and cook for 10 minutes, stirring

occasionally. Add chopped nuts, mixing in thoroughly Let cook 1-2 min, then

remove from heat, cover and let cool completely. The rum & lemon zest add

tremendous richness complexity to the sauce. But, if you want to forego the

rum, just substitute an equal amount of water.

 

 

Double Cranberry Salad Serves:8

CarbsPerServing:3.125g Effort:Easy

Ingredients:

Double Cranberry Salad

2 ½ cups Diet Iced Botanicals(Cranberry-Raspberry) – zero carbs

1 large package Cranberry Jell-O ( about 8 Carbs???)

½ cup chopped celery1/2 cup chopped pecans 1 ½ cups cottage cheese

1/8 cup mayonnaise

How to Prepare:

Bring Botanicals to boil. Stir in Jell-O until dissolved.Chill until partially set

(thickened –but not solid Pour ½ in 8x8x2 inch glass pan. Stir ½ cup celery &

½ cup nuts into pan—add additional celery & nuts to remaining Jello. Chill 8x8

pan & remaining Jell-O mixture---until Jell-O is firm.Mix together cottage cheese

& Mayo---place on top of 8x8 layer of Jell-O. Take remaining Jell-O (if it is firm

warm slightly in microwave & pour over cottage cheese.Chill until firm. Cut into 8

servings.

NOTES : Carbs for Cranberry Jello not included in above total – adjust

accordingly

 

 

Fancy Pea Salad CarbsPerServing:78g total

Effort:Easy

Ingredients:

2 cups peas, canned – fancy 1 ½ cups finely chopped onion

1 cup celery – chopped 2 cups lettuce – cut

bite-sized1 cup mayonnaise 10 slices bacon – cooked and crumbled

¼ cup Parmesan cheese

How to Prepare:

Toss peas, onion, celery, and lettuce with mayonnaise in a serving bowl. Sprinkle bacon on

top. Sprinkle with Parmesan cheese. Cover;refrigerate overnight.

Little peas, celery, and bacon add crunch and color to this salad. It’s a very nice

change of pace for a picnic or potluck. Note that you can use frozen peas, if you

prefer. You can use whatever variety of lettuce suits your taste. Serves 4-6.

 

 

French dressing

Serves:4 to 6 servings CarbsPerServing:very low

Prep Time:5 minutes Effort:Easy

Ingredients:

½ cup walden farms ketchup ½ cup oil(canola or vegetable) ¼

cup white vinegar 1 packet equal 1 teaspoon lemon juice dash of

pepper

How to Prepare:

stir all ingredients until combined

 

 

Garlic and Pepper Bleu Cheese Serves:6ish

CarbsPerServing:1-2 per serving Prep Time:5 mins

Effort:Easy

Ingredients:

½ Cup Sour Cream1/2 Cup Mayo4oz Bleu Cheese Crumbled1 tsp Garlic

Powder or Minced fresh cloves1/2 tsp black pepper or ground

peppercorns

How to Prepare:

Mix all ingredients in a tupperware bowl and enjoy.. I think its

better to let it sit in the fridge for a few hours so the cheese

really gets in there good and the flavors combine a little.. This

will hold in the fridge for 5 days to a week so if you don’t think

you can use it in that time half the ingredients and make a smaller

batch.. This is also SUPER CHUNKY so if you want it less chunky

reduce the amount of cheese.

 

 

Ginger Salad Dressing Serves:6

CarbsPerServing:1.83g Effort:Easy

Ingredients:

¼ cup chopped onion ¼ cup peanut oil

2 tablespoons rice wine vinegar 2 tablespoons water

1 tablespoon ginger root – chopped 1 tablespoon chopped celery1 tablespoon soy sauce

1 ½ teaspoons tomato paste 1 ½ teaspoons splenda

1 teaspoon lemon juice 1 Dash salt and pepper

How to Prepare:

Combine all ingredients in blender container or wok bowl of food

processor fitted with steel knife; process until almost smooth. May

be kept refrigerated up to one week.

 

 

Greek Salad Serves:10

CarbsPerServing:no counts provided Effort:Easy

Ingredients:

1 head lettuce torn into bite sized pieces 1 jar marinated artichoke hearts

½ small tomato choppe (optional) A few black olives (optional)4 oz feta cheese depending

on how much you – (4 to 8 like it

6 oz chopped ham 1 bottle Ken’s Steakhouse Greek Dressing

How to Prepare:

Mix all of the ingredients including the dressing and let sit for 10 minutes before

serving. This salad is AWESOME!!! I have made it for years for parties and at

home and it has become a staple in our family.

 

 

Grilled Chicken Salad CarbsPerServing:31g total

Effort:Easy

Ingredients:

¼ cup soy sauce ¼ cup olive oil

2 pounds skinless boneless chicken breast – cut in bite size chunks

garlic powder – to taste 2 cups lettuce1 large tomato

1 medium cucumber ½ red onion

black pepper – to taste balsamic vinegar – to taste

How to Prepare:

Heat oil in non-stick fry pan Saute chicken with garlic powder until just starting to

turn a golden brown. Add soy sauce. Simmer on low heat for about 5 to 10

minutes. The oil will float a little to the top. That’s okay.

Make salad with the remaining items. Sprinkle with black pepper. NO

SALT! That’s what the soy sauce is for.

When salad is ready, pour the hot mixture of chicken,oil and soy onto the salad.

Add balsamic vinegar to taste and toss. The lettuce will wilt a little. You will love

it!

 

 

‘Honey’ Mustard! Serves:One CarbsPerServing:About 3

Prep Time:Less than one minute! Effort:Easy

Ingredients:

1 Tbs. Dijion Mustard

1 Tbs. Spicey Brown Mustard2 Tbs. Heavy Whipping Cream

1 Packet Splenda

How to Prepare:

Mix all ingredients and serve! Origionally, I thought this up as a

dip for chicken, but it also makes the BEST salad dressing. If

you’ve been missing honey mustard dressing (It’s my personal

favorite!) suffer no more!

 

 

Hot Chinese Chicken Salad CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

For two large salads: 2 chicken breast – cooked with desired seasoning

2 large bowls of lettuce Tomatoes (optional)

Crumbled bacon (optional) Hot peppers (optional)

Slivered almonds (optional)Desired shredded cheese(I like cheddar)

Dressing (the best part):

½ cup oil 1/3 cup apple cider vinegar

1 TB soy sauce (low sodium)

2 packets Equal – Splenda 1 Dash ginger

1 Dash pepper 1 Dash garlic salt

How to Prepare:

Bring ingredients of dressing to a boil in a pan and stir with wisk. Once all

ingredients are well-blended, pour over salads.

 

 

Hot German Turnip Salad CarbsPerServing:4g total

Effort:Easy

Ingredients:

1 cup mayonnaise 3 Tablespoons white wine

2 teaspoons vinegar ½ cup bacon grease

½ teaspoon fresh dill2 packages artificial sweetener – sweet n low

¾ teaspoon salt 1/8 teaspoon pepper

bacon strips – crushed 2 teaspoons onion

How to Prepare:

Whisk all ingredients together. Makes about 2 cups. Use about ¼ to ½ cup per large turnip,

boiled until soft. Add crushed bacon and 2 tablespoons onion sauted in bacon grease.

 

 

Italian Cauliflower Salad Serves:6

CarbsPerServing:23g total Effort:Easy

Ingredients:

3 cups cauliflower 2 tablespoons diced green

bell pepper 2 tablespoons diced onion

¼ cup water 3 tablespoons italian salad

dressing1/4 teaspoon salt 1/8 teaspoon oregano – dry

1/8 teaspoon basil – dry 1/8 teaspoon garlic powder

How to Prepare:

Combine all ingredients in pan. Cover and cook over

medium heat, stirring once in a while till ‘flower is

tender crisp, about 10 mins Chill thoroughly.

 

 

Italian Mushroom Salad CarbsPerServing:11g total

Effort:Easy

Ingredients:

3 tablespoons italian salad dressing 1 tablespoon Parmesan

cheese 2 cups sliced mushrooms thinly sliced

How to Prepare:

Mix dressing and cheese.Stir in the mushrooms. Chill several hours.

NOTES : Counts for italian dressing not included in totals.

 

 

Kentucky Derby Salad CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

Boston or Iceberg lettuce apple cider vinegar

4 strips bacononions brown sugar twin

sesame oil

How to Prepare:

Fry bacon very crisp, shred lettuce, dice or slice the onions warm 3-4

tablespoons sesame oil,crunch up bacon, put on lettuce and onions, twin brown sugar to taste,

vinegar to taste.

 

 

Lemon Dressing CarbsPerServing:13g total

Effort:Easy

Ingredients:

2 teaspoons salt 4 teaspoons Splenda

1 dash pepper 1 dash Paprika1 1/3 cups salad oil

8 tablespoons vinegar 8 teaspoons lemon juice

1 teaspoon grated lemon rind – zest

How to Prepare:

Combine all ingredients in a jar with a tight fitting lid

and shake until well blended. Refrigerate.

 

 

Lime and Cilantro Viniagrette CarbsPerServing:7g total

Effort:Easy

Ingredients:

2 tablespoons red wine vinegar 2 tablespoons lime juice

¼ teaspoon black pepper ¼ cup cilantro leaves, whole

1 clove garlic1 tablespoon egg substitute, liquid – (or 1 egg yolk)

2 teaspoons prepared mustard ½ cup oil

1 pinch salt

How to Prepare:

Put everything but half the cilantro and all of the oil in a

blender. Process until smooth. With the blender running, slowly pour

in the oil until it’s well blended. Chop the remaining cilantro very

fine and stir into the dressing. The cilantro taste is very strong.

Start with just 2T if you like. The vinaigrette is an excellent

marinade for ribs or fish. If you like a stronger lime flavor(for

marinades) add 1T lime zest to the blender as well.

 

 

Low Carb Version Waldorf Salad CarbsPerServing:90g total

Effort:Easy

Ingredients:

2 cups jicama – peeled and cubed 2 tablespoons lemon juice

½ cup strawberries – cut into ¼s ½ cup celery – sliced

½ cup mayonnaise – more or less to taste2 packets splenda

3 tablespoons slivered almonds

2 tablespoons blue cheese crumbled(optional)

4 cups romaine lettuce – shredded

How to Prepare:

Toss Jicama cubes with lemon juice and let sit 5 minutes. Mix in remaining

ingredients. Refrigerate 30 minutes or more before serving. Divide lettuce

among 4 plates and spoon ¼ of the salad over the top of each.

 

 

Men Like It Salad (And Women Too!) CarbsPerServing:21g total

Effort:Easy

Ingredients:

8 ounces cream cheese ½ cup chopped pecans

1 cup diced celery 1 small can crushed

pineapple1 pkg.lime gelatin 1 ¾ cup hot water

1 pinch salt

How to Prepare:

Mash cream cheese. Blend in pineapple. Add nuts and celery. Dissolve gelatin in

water. Cool. Mix with cream cheese mixture. Pour into mold or pan. Chill.

NOTES : Counts for crushed pineapple and lime gelatin not included in totals.

 

 

Mexican Egg Salad CarbsPerServing:17g total

Effort:Easy

Ingredients:

6 large eggs – boiled 1 small red pepper

3 ounces green chili peppers – 1 3 ounce can,

chopped2 tablespoons mayonnaise 1 teaspoon mustard

1/8 teaspoon cayenne pepper

How to Prepare:

We served it on roasted red peppers on the grill and it was awesome.

 

 

Mock Potato Salad CarbsPerServing:18g total

Effort:Easy

Ingredients:

1 head cauliflower – cooked and chopped 2 eggs – boiled and choppped

1 onion – chopped 1 stalk celery – chopped

1/3 cup mayonnaise1/2 teaspoon dry mustard ½ teaspoon seasoned

rice vinegar – (1/2 to 1) salt and pepper – to taste

fresh dill – optional, sprinkled over

dill pickle – chopped,optional

How to Prepare:

Serve chilled

 

 

mock tuna/spam/ham mac.salad Serves:4

CarbsPerServing:3 Prep Time:15 min.

Effort:Easy

Ingredients:

8 boiled eggs diced ¼c.celery

¼c.onion 1c. mayo

add 1 can tuna diced spam

or diced ham mustard to tast

salt

How to Prepare:

put every thing together,mix well

 

 

Monaco Salad Serves:1 – count for entire recipe

CarbsPerServing:22g carbs /10g fiber Prep Time:Just chopping

Effort:Easy

Ingredients:

2 cups romaine lettuce, chopped 2 cups bok choy, chopped

½ cup endive, chopped ½ cup spinach, stems removed and chopped

½ cup red cabbage, chopped ½ cup cucumbers, peeled and sliced

½ cup celery, sliced ½ cup mushrooms, sliced

¼ cup carrot shreds(I use jicama!)

How to Prepare:

Toss everything together.The book suggests a poppyseed dressing, but I have not found one

that was low-carb/low-sugar, so I usually use a good Italian and it’s fine

 

 

Salad CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

1 cauliflower, head 1 cucumber – cut into bite-sized pieces

grape tomatoes 1 thick sliced ham (from deli) – diced1 thick sliced turkey (from

deli) – diced

Mayonaise Salt

Pepper

How to Prepare:

Cook the cauliflower until tender – drain and cut into bite sized pieces. Add the

cucumber, tomatoes, ham & turkey. Mix with mayonnaise and add salt & pepper. Chill.

 

 

Mushroom and Olive Salad CarbsPerServing:55g total

Effort:Easy

Ingredients:

½ cup kalamata olives ½ cup green olives

½ cup black olives ½ cup banana peppers – rings

2 ounces pimientos – (small jar)

½ cup mushrooms – cut into ½s1 cup italian salad dressing bottled

3 tablespoons lemon juice 1 teaspoon black pepper – freshly ground

2 cloves garlic – smashed 2 cups water

½ teaspoon salt

How to Prepare:

Use whole, pitted olives –or olive halves (not slices) depending on how you want

to use the mix. Banana peppers can be mild or hot -your choice. Drain and rinse all ingredients.

Bring water, salt and lemon juice to a boil. Add mushrooms and boil for 3 minutes. Drain well.

Warm salad dressing,garlic and pepper to a low simmer, then remove from heat and let cool while you

assemble the rest. In a gallon size zipper bag, place olives, mushrooms pimento and peppers.

When dressing has cooled slightly, pour into bag and seal. Marinate 2-3 days,

turning bag occasionally Drain or use with the dressing over salads.

 

 

Mushroom Salad 2 CarbsPerServing:25g total

Effort:Easy

Ingredients:

2 cups pickled mushrooms or in brine 3 ounces sour creamblack pepper

onion – chopped

How to Prepare:

Cut pickled (or in brine) mushrooms, add chopped

onion and mix with sour cream. Flavour with pepper.

NOTES : Carbs for onion not included in above – adjust accordingly (1 tablespoon = .9)

 

 

Oriental Salad Dressing- Single Serving Serves:1,9

CarbsPerServing:0 Prep Time:5 minutes or less

Effort:Easy

Ingredients:

1 TBSP Sesame Seed Oil 2 TBSP Canola Oil

1 tsp Sesame Seeds1 tsp Splenda 1 TBSP apple cider vinegar

Salt & pepper to taste

How to Prepare: Mix all ingredients in a ½ cup measuring cup.

 

 

Oriental Salad for Company CarbsPerServing:30g total

Effort:Easy

Ingredients:

½ pound cabbage – (1/2 to 1) finely shredded 2 cups red cabbage – finely shredded

green onions – sliced thin toasted sesame seeds

Oriental Dressing:

3 tablespoons sesame oil – (3 to 4) 6 tablespoons red wine vinegar

1 packet artificial sweetener pepper

How to Prepare:

Prepare above salad greens, onions & sesame seeds and layer in a

glass bowl. Cover and chill. Make dressing.

Mix all dressing ingredients and let stand at room temp for 30

minutes just before serving, add dressing and toss.

Enjoy!

 

 

Outback Steakhouse¨ Caesar Salad Dressing Serves:10

CarbsPerServing:17g total Effort:Easy

Ingredients:

1 cup mayonnaise ¼ cup egg substitute

¼ cup grated parmesan cheese 2 tablespoons water

2 tablespoons olive oil 1 ½ tablespoons lemon juice1 tablespoon anchovy paste

2 cloves garlic – pressed 2 teaspoons sugar

½ teaspoon coarsely ground pepper ¼ teaspoon salt

¼ teaspoon dried parsley – crushed fine

How to Prepare:

Combine all ingredients in a medium bowl. Use an electric mixer

to beat ingredients for about 1 minute.

2. Cover bowl and chill for several hours so that flavors can

develop. Makes approximately 2 cups.

This dressing keeps for weeks and weeks in the fridge in a covered

container (if it’s even around that long).

 

 

Peanut Cole Slaw CarbsPerServing:26g total

Effort:Easy

Ingredients:

1 Medium Head Cabbage ½ Cup peanuts – I use spanish salted

1 Cup Sour Cream1/2 Cup mayonnaise Sweetener

How to Prepare:

In food processor chop cabbage semi fine. Remove and process peanuts

until chopped coarsely (be careful not to process too long or you’ll

have peanut butter). Mix the sour cream, mayo and sweetner to taste,

then mix with cabbage and peanuts. Let set a few hours in the fridge

to blend flavors.

I usually save a few peanuts whole and add when I serve.

NOTES : Counts for sweetener not included in totals.

 

 

Pecan and Gorganzola Salad CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

Bibb or leaf lettuce gorgonzola cheese

pecan pieces (toasted in butter on stove top. Be careful because

pecans will burn before butter. Make sure to toast them for full

effect)olive oil/balsamic vinegar

season with salt and pepper to taste

How to Prepare:

There’s something about the combination of these flavors that’s out

of this world. For those with a few carbs to spare, throw in a bit of

chopped-up pear. If I’m having a sweet or a salty craving, this

salad will almost always take care of it. (Left over flank steak

also beefs up this dish). Bon appetit!

 

 

Pepper/Parmesan/Ranch Salad Dressing CarbsPerServing:2g total

Effort:Easy

Ingredients:

2 tablespoons sour cream 1 tablespoon parmesan cheese – finely grated

2 teaspoons heavy cream1 teaspoon ranch dressing fresh ground pepper to taste

How to Prepare:

Mix all together and chill before serving

NOTES : Counts for ranch dressing not included in totals.

 

 

Philly Cheese Steak Salad Serves:2

CarbsPerServing:no counts provided Effort:Easy

Ingredients:

4 thin breakfast or chip steaks – cut into strips Olive Oil

Onion Green pepper4 slices Provolone cheese

Lettuce Tomato Mayo

How to Prepare:

Brown onion and green pepper in a little bit of oil in skillet. Add

steak strips and cook until done.

Add slices of Provolone cheese and cook a few seconds until melted.

Serve on a bed of lettuce. Top with sliced tomatoes and mayo.

 

 

Pineapple Slaw Serves:4

CarbsPerServing:8.5g Effort:Easy

Ingredients:

2 cups cabbage – finely shredded

½ cup crushed pineapple in juice – drained

¼ cup green peppers – finely diced

2 tablespoons mayonnaise – (more if you like)

2 tablespoons onion – finely dicedStevia – to equal 1 teaspoon

sugar

¼ teaspoon celery seed salt – to taste pepper – to taste

How to Prepare:

Combine pineapple and veggies. Toss. Mix rest of ingredients

together. Spoon over veggie mixture. Mix well. Chill. Mix again

before serving.

NOTES : Stevia not included in counts

 

 

Quick Fixin’ Taco Salad CarbsPerServing:7g total

Effort:Easy

Ingredients:

1 Can Herefords brand Shredded Roast Beef – Or equivalent (Libby’s)

1 Cup shredded cheddar cheese 3 Tablespoons sour cream

2 Cups Iceberg Lettuce 2 Tablespoons black olives

3 Tablespoons low carb salsa

How to Prepare:

Drain gravy juice from can, Heat the Roast Beef (microwave works

great). Place Roast beef over lettuce and top with:

cheese, sour cream, black olives and salsa.

NOTES : Makes two good size servings at approximately 4/5 carbs per

serving.

Counts for Hereford's Shredded Beef and low-carb salsa not included.

 

 

Ranch Dressing w/Blue Cheese Variation

Effort: Easy

Ingredients:

¾ cup sour cream ¼ cup mayonnaise

¼ cup heavy cream ½ teaspoon salt

½ teaspoon black pepper 1 teaspoon garlic powder1 teaspoon onion powder

1 teaspoon dried parsley 2 tablespoons red wine vinegar

3 ounces gorgonzola cheese – crumbled 1 tablespoon red wine vinegar

How to Prepare:

For ranch dressing: combine first 9 ingredients and whisk well. Add

more cream if a thinner consistency is desired. For Blue cheese:

combine first 9 ingredients with extra vinegar and 1 oz of the

cheese. Blend until smooth, then stir in the remaining crumbles blue

cheese.

Yield: 1 ½ cups

 

 

Ranch Dressing 2 Serves:10

Effort: Easy

Ingredients:

1 cup mayonnaise ½ cup heavy cream

½ cup water 1 tablespoon vinegar

1 tablespoon dried chives 

2 teaspoons garlic powder

1 tablespoon dried parsley

½ teaspoon paprika

1 dash cayenne pepper

1 teaspoon celery salt

½ teaspoon black pepper

1 teaspoon onion powder

How to Prepare:

Mix everything well and keep refrigerated. Makes about 2 ¼ cups.

 

 

Restaurant Style Slaw Serves:10

Effort: Easy

Ingredients:

8 cups cabbage – finely chopped, not shredded ¼ cup chopped carrot – finely chopped

1/3 cup Splenda ½ teaspoon salt

1/8 teaspoon white pepper 1/4 cup half and half ½ cup mayonnaise

¼ cup buttermilk – or heavy cream to reduce carbs 1 ½ tablespoons white vinegar

2 ½ tablespoons lemon juice

How to Prepare:

This is not my own recipe

*Note…I work full time so rather than shred all the veggies I just

bought the stuff that’s already shredded in the bag.

Be sure cabbage and carrots are chopped up into very fine pieces

(about the size of rice.) If you have no food processor, cabbage and

carrots may be “chopped”, by adding small pieces of them to your

blender with cold water and hitting the “grate” or med-low setting.

Be sure to drain very well before proceeding. Combine Splenda, salt,

pepper, half-and-half, mayonnaise, buttermilk (or cream), vinegar,

and lemon juice in a large bowl and beat until smooth. Add the

cabbage and carrots and mix well. Cover and refrigerate for at least

2 hours before serving.

When served, this will taste just like the creamy sweet slaw served

in restaurants like KFC, Lee’s, and many BBQ places.

 

 

Santee Fe Beef and Hot Pepper Salad Serves:8

Effort: Easy

Ingredients:

Dressing: ½ cup salsa – thick and chunky

½ cup sour cream ½ teaspoon chili powder Salad:

½ cup pitted ripe olives 8 ounces lettuce – 8 ounce bag, torn

8 ounces deli roast beef – julienne 4 ounces hot pepper cheese (Alpine Lace makes one)

2 medium tomatoes – cut into thin wedges 2 thin onion slices – separated into rings

How to Prepare:

Stir together salsa, sour cream and chili powder in a Small bowl.

Mix well.

2. Combine all salad ingredients in large bowl, toss lightly. Serve

with dressing.

 

 

Sesame (Tahiti) Dressing Serves:4ish

Prep Time:5 mins

Effort: Easy

Ingredients:

¼ cup Tahiti ½ cup water

2 tbsp lemon juice ½ clove garlic, crushed

How to Prepare:

Blend all ingredients until smooth. Yields ¾ cup dressing.. if you

want it thicker you can decrease the amount of water.. This is nutty

and tart a great substitute for oriental style dressing.

 

 

Sesame Slaw CarbsPerServing:93g total

Effort: Easy

Ingredients:

½ cup sesame seeds ½ cup slivered almonds

2 tablespoons butter 1 head cabbage head – Napa – shredded

4 spring onion – chopped Dressing: 1/3 cup red wine vinegar

½ cup olive oil 8 packages artificial sweetener

2 teaspoons salt ¼ teaspoon pepper

How to Prepare:

Sauté sesame seeds and almonds in butter. Add this to cabbage and

spring onions. Refrigerate. Mix dressing and pour over salad. Serves

8-10

 

 

Seven Layer Salad

Effort: Easy

Ingredients:

lettuce sliced boiled eggs

chopped onion sliced olives crumbled bacon

mayo grated cheese

How to Prepare:

Layer. Make in single serving size or family size. Can be made ahead and refrigerated.

 

 

Shrimp Curry Salad Serves:2

CarbsPerServing:3.5g Effort: Easy

Ingredients:

Salad:

1/3 head lettuce 4 radishes – chopped

3 green onion – finely chopped (green peppers are also good on this salad) Dressing:

2 tablespoons butter ½ pound cooked shrimp – small

1 clove garlic pepper 3 tablespoons mayonnaise

1 teaspoon curry powder

How to Prepare:

Put about 2 Tbl Butter and ½ Lb. Small cooked shrimp in medium

glass bowl with lid. Microwave 1 minute till butter is melted and

shrimp is medium hot. Stir in 1 clove garlic and a small amount of

pepper. In separate small bowl combine 3 large Tbls of Mayonnaise (I used Best Foods) and 1 tsp Curry powder.

Pour juice from shrimp in with mayonnaise and combine. Put shrimp on

salad. Pour dressing on salad.

 

 

Shrimp Egg Salad

Effort: Easy

Ingredients:

2 eggs – hard boiled 2 tablespoons mayonnaise

1 cup shrimp – frozen, cocktail

How to Prepare:

Chop boiled eggs into bowl add mayonnaise and mix well. Dump frozen

shrimp into boiling water for 1 min then drain. Add shrimp to egg

salad. Mix and chill

This is good on Atkins bread, a bed of chopped spinach, or just by

itself.

 

 

Zesty Shrimp Salad Serves:3

Prep Time:20 mins. Effort: Easy

Ingredients:

1 lb shrimp 1 small head of lettuce

½ medium cucumber 1 cup green bell peper1/4 cup Zesty Italian

light done right Kraft salad dressing

How to Prepare:

Bring one quart of water to a boil and drop shrimp in boiling water

for 5 to 7 minuets. When shrimp cools peal and mix the salad

dressing with the shrimp.  All other ingredients prepare them in bite

size pieces add the shrimp and toss. This is great to take for lunch.

Keep shrimp separate from your greens and toss when you are ready to

eat.

 

 

Side Salad 2 l

Effort: Easy

Ingredients:

½ pound salami – hard, cut ½” thick ½ pound mozzarella cheese – cubed

1 cup grape tomatoes – halved 1/8 cup fresh basil – chopped fine

¼ cup olive oil – light salt and pepper to taste

How to Prepare:

Toss together. Serve with diet flat bread grilled with olive oil and

garlic salt.

 

 

Simple Colorful Salad

Effort: Easy

Ingredients:

12 cherry tomatoes – cut in half

1 large cucumber – wash and slice about ¼” slices

1 small red onion – cut into thin slices and separate

into rings

6 green olives – w/pimento cut into ½s (optional)1 lemon – cut

in ½ and slice very thin –make sure peel is clean

2 tablespoons fresh parsley – chopped (2 to 3)

1/3 cup bottled Italian or Caesar dressing

salt and pepper to taste

How to Prepare:

Toss everything together and let marinate in the refrigerator for an

hour before serving. By itself or this is also excellent spooned

over some lettuce, cabbage or fresh spinach.

 

Spicy Steak Salad

Effort: Easy

Ingredients:

1 pound round steak 2 tablespoons lime juice

4 tablespoons oil 1 clove garlic – crushed

1 teaspoon crushed red pepper – flakes

½ teaspoon salt ½ teaspoon pepper

6 cups romaine lettuce – shredded 4 tablespoons bottled Italian dressing

1 small tomato – diced ½ onion – cut into thin rings

1 medium cucumber – sliced thin, don’t peel 8 black olives

2 medium radishes – sliced thin

How to Prepare:

Mix lime juice, oil, garlic and seasonings. Place in a large zipper

bag w/meat. Let marinate overnight, turning occasionally. When ready

to serve, heat Foreman grill and cook for 6 minutes. (You may need

to cut steak in ½ or smaller). If using a skillet, preheat skillet

-you want it to sizzle when you put the steak in☺ Cook over high

heat for 4 minutes per side.

Toss lettuce with dressing and place in 4 plates. Top with the

vegetables.

Slice steak thinly and place on top of salad.

 

Spinach Salad with Peanut Salad Dressing Serves:6

Effort: Easy

Ingredients:

1/3 cup unsalted peanuts, dry-roasted ½ pound fresh spinach

5 cherry tomatoes – (5 to 10) 4 red onion slices

2 tablespoons rice wine vinegar1/4 teaspoon salt 1 tablespoon soy sauce

1/8 teaspoon cayenne pepper – or half this for less spiciness

6 tablespoons peanut oil

How to Prepare:

In a jar, shake together vinegar, salt, soy sauce & cayenne pepper

until salt dissolves. Add oil & shake again to combine ingredients. Pour

over salad when ready to serve and toss well.

 

 

Spinach Salad Serves:4

Prep Time:10 minutes

Effort: Easy

Ingredients:

1 Bunch of Spinach 6 fresh mushrooms

1 cup bean sprouts 2 strips turkey bacon

1 ½ tbls Renee's Gourmet Dressing Cucumber Dill flavor

How to Prepare:

Wash and Chop spinach into bite size pieces, chop mushrooms, add

bean sprouts, Fry bacon till crisp, crumble and add. Mix in dressing

and serve.

 

 

Spinach Salad w/Hot Bacon Dressing Serves:10

Effort: Easy

Ingredients:

4 Bacon Strips ¼ cup splenda

¼ teaspoon Salt 1 tablespoon Not-Starch

1 egg – beaten1/8 cup Vinegar ½ cup Water

1 bag Fresh Spinach Leaves 2 eggs

How to Prepare:

Fry bacon until crisp. Reserve drippings and drain bacon on paper

towel, crumble and set aside.

In small saucepan combine splenda, salt and not-starch. Add egg and

vinegar; mix well. Add water and reserved drippings and bring to

boil. Reduce heat; simmer stirring constantly for 2-3 minutes. Cool

just until dressing reaches desired thickness. Put crumbled bacon on

top of spinach leaves in large bowl and toss with dressing.

NOTES : Counts for not-starch and spinach leaves not included in

totals.

 

 

Spring Mix Salad

Effort: Easy

Ingredients:

Good sized handful of spring greens lettuce mix.

Hidden valley ranch dressing package mixed with sour cream instead

of mayo (much better that way). Mix a little water and/or cream to

get a more fluid consistency.1 Safeway Select brand Chicken,

Parmesan, Mushroom,

and Spinach Sausage, sautéed whole (slice when cooked), or any brand

that has no carbs/sugar.

A small sprinkling of Planter’s mixed salted nuts

instead of croutons (more natural and yummier than

store bought croutons).

How to Prepare:

Toss all ingredients in a salad bowl with a tablespoon or two of

your dressing, and you’ll have the most amazing brunch, lunch or

dinner. Add a sprinkling of garlic powder and pepper for extra zip).

 

 

Spring Salad

Effort: Easy

Ingredients:

1 medium cucumber 1 large tomato

2 green onions 4 tablespoons low carb italian salad dressing – 4 – 5

2 teaspoons splenda

How to Prepare:

Dice vegetables- slice green onion, combine in a small bowl,

sprinkle dressing and splenda over all and add salt and pepper if

desired. Gently stir to mix and coat all, and refrigerate for at

least 2 hours or overnight.

Suggestions: This is always better the next day. This recipe serves

2-3, and is awesome with a steak or chicken breast. The marinade is

good on the meat as well.

 

Strawberry Feta Salad

Effort: Easy

Ingredients:

How to Prepare:

Mix Strawberries (sliced) with Feta cheese, Lettuce, and Poppyseed

dressing. Delicious in the summertime.

 

 

Sweet and Crunchy Chicken Salad Serves:4+,1

Effort: Easy

Ingredients:

8 ounces cooked chicken breast half – diced small 1 ounce slivered almonds

½ cup jacamar – diced small/see note ½ cup diced celery

½ cup diced onion 4 tablespoons mayonnaise

2 packets splenda packets 1 each salt and pepper – to taste

How to Prepare:

Put jacamar and 2T water in a baggie with 1 packet splenda and let

sit at room temperature for 1 hour, turning bag occasionally to

marinate.

When ready to make, mix all ingredients well including liquid from

jacamar. Refrigerate at least 2-3 hours to blend flavors.

*note: ½ cup of diced strawberries can be used instead, but don’t

add them until ready to serve and fold in gently.

**Start with ¸ pack of splenda/sweetener added to the salad mixture

and taste before adding more. You may not like it as sweet as I do.

**Nutritional information is for entire recipe. I get 3-4 servings,

so divide the information provided by the number of servings you get.

Per serving: 990 Calories (kcal); 76g Total Fat; (66% calories from

fat); 63g Protein; 23g Carbohydrate; 8g fiber; 174mg Cholesterol;

4768mg Sodium

 

 

Sweet Orange Dressing/Marinade

Effort: Easy

Ingredients:

½ cup oil – grapeseed or olive or vegetable 3 packets sweetener

2 tablespoons grated orange peel 4 tablespoons red wine vinegar1 teaspoon orange extract

2 tablespoons chopped parsley 1 tablespoon red bell pepper – diced very fine

1 tablespoon green bell pepper – diced very fine

How to Prepare:

Put the vinegar, sweetener, extract, and 1T orange peel into a

blender and blend. Slowly blend in the oil. Stir in the remaining

ingredients. Refrigerate, tightly covered. This is a good marinade

for chicken, fish or pork and makes and excellent dressing for

spinach salad.

 

 

Sweet Spinach, Shrimp and Strawberry Salad Serves:4

 175 Calories; 3g Fat (14.9%

calories from fat); 27g Protein; 10g Carbohydrate; 3g Dietary

Fiber; 227mg Cholesterol; 293mg Sodium.

Prep Time:15 minutes

Effort: Easy

Ingredients:

4 ounces spinach leaves 4 ounces baby lettuce leaves

1 cup sliced strawberries -- *reserve about ¼ cup

½ cup jacamar slices *cut into matchstick pieces

1 pound boiled shrimp, jumbo – peeled and chilled

1 tablespoon balsamic vinegar

6 ounces plain yogurt -- *s/f vanilla, not plain

½ cup sliced red onion

How to Prepare:

Cut lettuce and spinach however you like and place on 4 plates.

Divide jacamar, onion, shrimp and strawberries on top.

In a blender or food processor, blend reserved strawberries, yogurt

and balsamic vinegar. Drizzle over the salads.

*IF you use plain yogurt, add ½tsp vanilla extract and 1 packet

sweetener to the dressing mix when you blend it.

 

 

Taco Mexican Salad Serves:1

Effort: Easy

Ingredients:

How to Prepare:

Take a certain amount of hamburger meat, it depends on how many

people are eating, cook it up in a pan and add low carb taco

seasoning to the hamburger meat. While cooking, cut up one red onion

into small pieces or however you like. Chop up one tomato into

little squares. Slice up some lettuce. When hamburger meat is brown

and cooked then dish it in a bowl, add your tomatoes, onions, and

lettuce. Mix it all up and don’t forget the cheese. Add sour cream.

It’s the greatest.

 

 

Taco Salad Dressing

Effort: Easy

Ingredients:

2 tablespoons vegetable oil

2 tablespoons white vinegar

1 tablespoon artificial sweetener

2 tablespoons La Victoria red taco sauce1/8 teaspoon Worcestershire

sauce

2 tablespoons white onion – finely minced

¼ cup mayonnaise

How to Prepare:

Mix all together with a wire whip. This is very good, tastes like it

has catsup in it.

NOTES : Counts for taco sauce not included in totals.

 

 

Best Ever Taco Salad Serves:4 – nutritional information is per

serving based on 4 servings per recipe.

618 Calories (kcal); 47g Total

Fat; (68% calories from fat); 36g Protein; 13g Carbohydrate;

4g fiber; 149mg Cholesterol; 520mg Sodium

Prep Time:30 minutes

Effort: Easy

Ingredients:

1 pound lean ground beef ½ pound chorizo 2 -- *see recipe

1 tablespoon chili powder 1 teaspoon garlic powder

1 teaspoon ground oregano 1 teaspoon ground cumin

½ cup water 6 cups shredded lettuce

½ cup diced onion ½ cup diced tomato

½ cup diced avocado 1 cup shredded brick cheese – or pepper jack

4 tablespoons sour cream 4 tablespoons salsa

2 tablespoons heavy cream

How to Prepare:

Combine salsa, sour cream and heavy cream and refrigerate.

Sauté ground beef, chorizo, chili powder, garlic powder, oregano and

cumin until browned. Add water, reduce heat, cover and simmer for

10-15 minutes, stirring occasionally. Remove lid and continue to

simmer until water is almost all gone. Taste for seasoning and add

salt and pepper if needed.

Place lettuce in a gallon sized zipper bag and pour sour cream

mixture over it. Seal and shake to coat lettuce with dressing.

Divide lettuce among 4 plates and then divide remaining

ingredients (including cooked mixture) evenly.

 

 

Tapenade Serves:4

Prep Time:10 minutes

Effort: Average

Ingredients:

½ cup kalamata olives 1 tsp capers

¼ cup extra virgin olive oil 1 tbsp balsamic vinigar

Equipment Needed:

Chef’s knife

cutting board

mortar & pestle

small bowl

measuring cups and spoons1/4 to ½ tsp oregano

¼ to ½ tsp rosemary

1 clove garlic

1/8 tsp black or white pepper

How to Prepare:

Hints: The vinaigrette should run slightly from the tapenade after

it sits for a few seconds. Tapenade may be prepared a day in

advance. Experiment with other herbs and types of acids to complment

other foods such as fish or cold meats. Wine or cider vinigar may be

substituted to reduce the carbohydrate by 0.5 g per serving.

Instructions: Chop olives until pieces are 1/8” or less. Crush

capers and garlic with knife blade and mince fine. Grind oregano and

rosemary with mortar and pestle until powdered. Combine all

ingredients in small bowl. Cover and chill for 2 hours. Serve over

cold asparagus or thin sliced tomato or other cold cooked vegetables.

 

 

Tart and Tangy Blue Cheese Dressing

Effort: Easy

Ingredients:

¼ cup mayonnaise ½ cup sour cream

½ cup heavy cream 1 teaspoon spike or mrs dash seasoning – 1-2 tsp1 teaspoon salt –

if using Mrs Dash

3 tablespoons malt vinegar – or red wine vinegar

½ cup blue cheese, crumbled – Salem Ville or gorgonzola

How to Prepare:

Reserve ½ of the crumbled blue cheese. Put everything else in a

blender and blend until smooth. Adjust for seasoning adding more

salt, vinegar or spike as needed. Stir in remaining blue cheese. Let

sit refrigerated at least 2 hours (overnight is better) before using

to allow flavors to blend.

Yield: 1 1/3 cups

Store in the refrigerator, tightly covered.

NOTES : Salem Ville Amish blue cheese is a very good mild/medium

flavored cheese. Gorgonzola is stronger and bolder. You can use a

combination of both. You may prefer to use the stronger cheese in

the blend and have the crumbles be milder.

 

 

Thousand Island Salad Dressing

Effort: Easy

Ingredients:

1 tablespoon mayonnaise 2 teaspoons sugar free ketchup

2 teaspoons apple cider vinegar1/2 teaspoon Worcestershire sauce

1 Dash garlic powder 2 teaspoons sweet relish

How to Prepare:

Mix all together and chill before serving

NOTES : Counts for sugar free ketchup and sweet relish not included

in totals.

 

 

Tuna and Egg Salad

Effort: Easy

Ingredients:

Tuna Mayonnaise

Lettuce Tomato (optional) Shredded cheddar cheese

Hard boiled egg

How to Prepare:

Mix tuna and mayo. Serve on a bed of lettuce and tomato. Add sliced

hard boiled egg. Top with some shredded cheddar cheese.

 

 

Tuna & Goat Cheese Salad

Effort: Easy

Ingredients:

¼ cup tuna, canned – (1/2 can)

¼ cup crumbled goat cheese (can buy at grocery store) 2 cups lettuce

2 tablespoons Caesar dressing

How to Prepare:

Mix all ingredients! Only 210 calories, 13 grams of fat, 22 grams of

protein and 4 grams of carbs…delicious!

 

 

Zippy Tuna Salad

Effort: Easy

Ingredients:

2 cans of tuna packed in vegetable oil Minced onion as desired

Minced celery as desired Cheddar Cheese as desired Chopped bacon as desired

Mayo as desired 2 tbsp Balsamic Vinegar

How to Prepare:

Prepare everything but tuna, mayo, and balsamic in a large bowl.

Add as much mayo as you’d like.

Add the tuna.

Mix until all ingredients are well mixed, and tuna is the

consistency that you like.

Add the balsamic. Mix until balsamic is evenly spread throughout the

tuna, or until all the tuna has a slight brown tint to it from the

balsamic.

Put fork into tuna, lift fork to mouth, enjoy.

 

 

Waldorf Salad 2

Effort: Easy

Ingredients:

1 large red apple ½ cup chopped walnuts

1 cup celery – or 3 stalks ½ cup mayonnaise

Artificial sweetener to taste

How to Prepare:

Chop apples and celery in ½” chunks. Mix apples, celery,

mayonnaise, and walnuts together. Add sweetener to taste.

About ¼ of the salad makes the perfect snack.

NOTES : Counts for artificial sweetener not included in totals.

 

 

Warm Spinach Salad with Bacon & Pine Nuts Serves:2,

Effort: Easy

Ingredients:

2 tablespoons olive oil 4 slices bacon – cut into ½” pieces

2 tablespoons pine nuts

2 cloves garlic – small, minced1 pound spinach leaves – trimmed

1 tablespoon balsamic vinegar 1 tablespoon grated parmesan cheese

How to Prepare:

Heat 1 Tbsp oil in a heavy skillet over med-hi heat until hot but

not smoking. Add the bacon and sauté, stirring occasionally, for 4

minutes, or until browned. Turn heat to Med., add the pine nuts, and

cook for 1 min., stirring occasionally. Add the garlic and cook,

stirring for 30 seconds. Add the spinach, vinegar and remaining Tbsp

of oil, cook tossing gently for 15 seconds, or until the spinach is

warm and a bit wilted. Transfer to serving plates, sprinkle with

Parmesan, and serve immediately.

The texture of the pine nuts mellows the saltiness of the bacon and

the tanginess of the vinegar.

 

 

Wilted Salad

Effort: Easy

Ingredients:

4 cups salad greens Dressing: 2 tablespoons bacon drippings

½ teaspoon salt ¼ teaspoon dry mustard

1 teaspoon Splenda 1 tablespoon vinegar

How to Prepare:

Mix all dressing ingredients in saucepan and heat to sizzling. Pour

over salad greens.

 

 

 

 

 

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How to Choose a Pearl Necklace for Your Wedding Day

The elegant beauty of a strand of pearls has fascinated brides for centuries. People believe that wearing pearls on their wedding day will bring bliss to their marriage.

Pearls are classic wedding jewelry. How do you choose that perfect pearl necklace?

Here are some tips:

There are four types of pearls:Akoya pearls, Tahitian pearls, SouthSea pearls, and freshwater pearls. Akoya, Tahitian and South Sea pearls
grow in oceans. They are more valuable than freshwater pearls for their rarity and high luster.

Akoya pearls are the most popular. These pearls are valued for their rich color, mirror-like finish,and appealing roundness.

As with any other gemstones, the value of pearls is determined by their quality.

A pearl’s quality can be A, AA, AA+, AAA, AAA+. The last two, AAA and AAA+ pearls, have the best quality and they are most valuable. For pearls of the same size, an ‘A’ quality pearl necklace costs only a small fraction of AAA quality pearl necklace.

The quality and value of pearls are based upon six criteria: luster, nacre, surface, color, shape, size and matching. The educated buyer uses his or her preferences to decide which criteria are most important.

Nacre: Most buyers of pearl jewelry pay most attention to the pearls' nacre thickness. Nacre is the coating that a pearl oyster produces to cover the pearl’s nucleus; it is the key to how long pearls last. You should look for pearls with nacre thickness over 0.4mm.

Luster and Surface: Luster is the amount of light reflected from the pearl's surface. A strand of pearls with high luster, mirror finish and clean surfaces is most desirable and valuable.

Color: It is a personal choice. Consider buying a pearl necklace whose color will complement your clothing and your skin tone.

Size: The price of pearls that are larger than 7mm varies greatly. People usually buy the largest pearls they can afford.

Shape: Round pearls are most desirable and valuable.

Matching: For a pearl necklace or bracelet, matching refers to the ways in which all of the pearls are similar. It is difficult to find enough identical pearls to make a well-matched pearl necklace; therefore such a necklace commands a top price.

After you have decided the type, color, size and quality of pearls that you want, think about your budget. Take your time to shop around and find that perfect pearl necklace for your wedding day!

About the Author:
Yan Berry is a pearl expert from Premium Pearl, a leading online pearl jewelry retailer. Web site is http://www.premiumpearl.com/