boulder slaw

boulder_slaw
What can we say about a beautiful, colorful, nutrient-filled dish that takes after its namesake (well, at least the beautiful, colorful parts)?  This salad starts with a coleslaw base, but you can add everything you like and can only make it better! It’s so flavorful, you don’t need any fancy spices.  When you see the bright colors and taste the sweet-sour dressing, you’ll be bowled over by Boulder Slaw!

Start with a coleslaw base:

shredded green and red cabbage and shredded carrots (you can use a prepared coleslaw pack, if you like)

Add:

Lots more shredded or matchstick-cut carrots
Broccoli florets, blanched 30 seconds and cut very small
Red and green bell peppers, diced
Red or sweet yellow onion, diced
½ cup fresh Italian parsley, chopped fine

Also, you could try one or two of these ingredients:

Finely chopped apples
Dried cranberries or raisins
Pineapple pieces or crushed pineapple, drained
Finely chopped mushrooms

Dressing:

½ cup sugar
½ cup white vinegar
¼ cup water
¼ cup vegetable oil
1 tsp. salt
Dash of black pepper
Dash of red (cayenne) pepper
1 tsp. celery seed

quinoa & corn salad

quinoa_corn_salad
This summer salad features delightfully crunchy quinoa and sweet corn kernels in a tangy dressing. Never tried quinoa? It’s similar to millet; look for it in the bulk section of your local natural foods store. We used red quinoa for this recipe, but other colors are available.

1 cup quinoa, rinsed and drained
1/2 tsp. salt
2 cups corn kernels (canned, frozen, or fresh; if fresh, briefly cook kernels in boiling water, rinse with cold water, and drain)
1 medium cucumber, diced
8-oz. package cherry tomatoes, sliced in half
Several large romaine leaves, sliced into ribbons

Dressing
1/2 cup olive oil
Juice from 1 large, fresh lemon
3 Tbs. maple syrup
1 Tbs. Dijon mustard
1 tsp. salt

1. Combine rinsed quinoa, salt, and 1 1/2 cups water in a small saucepan over high heat. Bring to a boil; cover and reduce heat. Let quinoa simmer until all the water is absorbed (about 20 minutes). Remove from heat. After about 10 minutes, “fluff” the quinoa with a fork by lightly stirring.

2. In a large bowl, combine the cooked quinoa with the corn kernels, diced cucumbers, and tomatoes.

3. Whisk all the dressing ingredients together, and stir into the salad.

4. Arrange romaine ribbons on plates. Scoop quinoa salad on top.

spinach-mandarin power salad

spinach_mandarin_power_salad
Spinach is an amazing powerhouse of vitamins and minerals: Vitamins B1, B2, B3, B5, B6, C, E, and K, plus folic acid, calcium, potassium, and zinc. Mandarin oranges contain vitamin C. Both mandarin oranges and spinach are fat-free, and pecans are high in fiber and protein. This colorful salad is not only nutritious, it’s also beautiful, and the complex dressing provides a wonderful burst of flavor!

1/4 cup pecans, toasted
2 Tbs. balsamic vinegar
2 Tbs. extra-virgin olive oil
2 tsp. agave nectar
1/2 tsp. brown mustard
2 Tbs. orange juice
Dash of salt
Freshly ground black pepper to taste
5 oz. baby spinach leaves, washed
11-oz. can mandarin oranges, drained

1. Toast pecans in a pan over medium heat for a few minutes, watching them carefully. When they start to brown and release their oils (about 2 to 3 minutes), remove from pan and place on paper towels to cool.

2. In a large bowl, combine next 7 ingredients with a wire whisk to make the dressing.

3. Add spinach leaves and orange slices; combine with dressing. Arrange salad on serving plates. Top with toasted pecans.

Variations: You can add sliced green onions if you like them, or substitute toasted sliced almonds or pine nuts for the pecans.

Download the PDF: Spinach Mandarin Power Salad

classic potato salad

potato_salad
This is a vegan variation of my mother’s potato salad recipe, which was always very much in demand.

1 cup vegan mayonnaise (Spectrum makes a tasty one)
2 Tbs. white wine vinegar
1 1/2 tsp. salt
1 tsp. cane sugar
1/4 tsp. pepper
1 cup sliced celery
1/2 cup mild onion
5-6 medium Yukon Gold or red potatoes

Slice potatoes in half and place in a pot of boiling water. Boil until potatoes are tender but not mushy. Cool slightly; peel and slice into cubes.

In a large bowl, stir together the first five ingredients. Add celery, onions, and potatoes; stir gently to coat. Chill. Garnish with a sprinkle of paprika and a parsley sprig.

thai cucumber salad

The flavor combination of vinegar, sugar, and crushed red peppers is downright addictive.

2 large cucumbers, peeled and sliced
4 Tbs. kosher salt (you can substitute regular salt)
1/2 cup rice vinegar
1/4 cup water
3 Tbs. sugar
1/2 tsp. crushed red pepper
1/4 cup peanuts, finely chopped
Scallions for garnish

1. Place the cucumber slices in a colander and sprinkle with salt. Drain for about 30 minutes. Rinse slices; drain again.

2. In a small saucepan, combine vinegar, water, sugar, and red pepper. Bring to a boil, and then reduce heat and simmer for about 10 minutes. Cool.

3. In a medium bowl, combine drained cucumber slices with vinegar mixture. Chill before serving. Garnish with chopped peanuts and scallions.

cindy’s italian salad dressing

Use fresh herbs for best results.

1 clove garlic, minced or pressed
1 cup canola oil
1/4 cup red or white wine vinegar
1 Tbs. lemon juice
1 tsp. salt
1/4 tsp. freshly ground pepper
1/2 tsp. ground mustard seed
1 tsp. sugar
1 tsp. fresh oregano, chopped fine
1 tsp. fresh thyme, chopped fine
1 tsp. fresh dill weed, chopped fine

Combine all ingredients in a large container; combine with a whisk. Keep refrigerated.

summer salsa

What a great way to use up those extra tomatoes from your garden.

4 large, ripe tomatoes
1-2 Tbs. seeded jalapeño peppers
1 medium green pepper, diced
1 small red onion, diced
2 cloves garlic, minced
1/4 cup fresh cilantro, finely chopped
1 tsp. red wine vinegar
1 tsp. salt

1. Remove skins from tomatoes by placing them in boiling water for less than 1 minute and then plunging them into ice water. Cut tomatoes in half, remove seeds, and chop.

2. Combine chopped tomatoes with remaining ingredients. Add fewer or more jalapeños to taste.

mushroom salad

Fresh herbs and exotic mushrooms combine to make a memorable salad.

1 lb. of fresh mixed mushrooms (such as shitake, oyster, or chanterelle), trimmed and sliced
1/4 cup white wine (if you prefer, substitute vegetable broth or apple juice)
1/4 cup olive oil
1/2 tsp. salt
Freshly ground pepper
1 clove garlic, minced or pressed
1 tsp. fresh rosemary, finely chopped
1 cup fresh herbs, such as basil, thyme, oregano, or parsley
12-oz. package fancy salad mix

1. Heat oven to 325°. Place sliced mushrooms on a large piece of foil. Top mushrooms with wine; drizzle with olive oil; sprinkle with salt, pepper, minced garlic, and rosemary. Fold foil to create a packet; bake in oven until mushrooms are tender (about 20 minutes).

2. Mix fancy salad greens with fresh herbs. Arrange on plates. Top with warm mushroom mixture. Serves 4.

mediterranean pasta salad

2 cups tricolor fusilli or rotini pasta
1 green bell pepper, chopped
1/2 red onion, chopped
1 cup cherry tomatoes, halved
1/2 cup kalamata olives, pitted
2 Tbs. Italian flat-leaf parsley
3 Tbs. fresh basil, chopped

Cook pasta; drain and cool. Combine with chopped vegetables and herbs. Toss with your favorite oil and vinegar dressing (we like Newman’s Own Balsamic Vinaigrette).

southwestern veggie salad

Southwestern Veggie Salad is a colorful side dish that’s perfect for a potluck or any occasion that calls for a quick recipe. You’ll make this salad again and again.

1 red bell pepper, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
1/2 medium Vidalia or red onion, finely diced
1 bunch of flat-leaf parsley or cilantro, chopped
1 15-oz. can corn, drained
1 15-oz. can black beans, drained
1 15-oz. can garbanzo beans, drained
1 cup picante sauce

Mix all ingredients together and chill. That’s it!

24-hour salad

This recipe can be served as a vegetable salad or as a pasta salad. It’s called 24-hour salad because the ingredients can be marinated in an oil-and-vinegar or Italian salad dressing for 24 hours. Or skip the marinade, toss all the ingredients with fresh-cooked pasta, and serve as a pasta salad. Either way, it’s delicious!

12 to 15 fresh mushrooms, halved
3-4 green onions, chopped
2 cucumbers, peeled and sliced
1/4 cup fresh parsley, chopped
1 green pepper, sliced thin
2 large tomatoes, cut into wedges
1 14-oz. can whole pitted black olives, drained
3/4 cup Italian salad dressing

As a vegetable salad: In a large, deep, glass bowl, layer the first seven ingredients in the order given. Add 1/2 tsp. salt to the dressing, pour over veggies, cover and refrigerate for 24 hours. Toss and serve.

As a pasta salad: Boil 2 cups of your favorite pasta shapes until done. Drain and add to large bowl with all of the above ingredients. Mix and serve.

wisconsin summer veggie salad

Sue named this salad in honor of her Wisconsin garden, which produced not only a healthy crop of mosquitoes, but also red and green peppers and yellow squash.

1 green bell pepper, chopped
1 red bell pepper, chopped
1 small yellow squash, sliced
2 small zucchini, sliced
8 oz. mushrooms, halved
1/2 red onion, chopped
1 cucumber, chopped
2 carrots, peeled and sliced
10 cherry tomatoes, halved
1/2 cup chopped Italian parsley

dressing:
1/2 cup extra-virgin olive oil
1/2 cup raspberry or balsamic vinegar
1/2 tsp. dried dill weed
Salt and pepper to taste

Mix dressing ingredients and apply to combined chopped vegetables, or use your favorite bottled dressing (Newman’s Own Balsamic Vinaigrette is a good one to try).

tuscan pasta salad with eggplant

The pine nuts in this quick, simple recipe really stand out amid the simple blend of vegetables. Use Italian flat-leaf parsley if you can (it has a better flavor than other varieties and is not bitter). The results are delizioso! This dish is especially good with a loaf of crusty Italian bread and a Tuscan red wine, such as Chianti.

1 lb. penne pasta
3 Tbs. olive oil
2 celery stalks, sliced thin
1 medium eggplant, cut into 1/2 inch cubes
2 cups cherry tomatoes, halved
1/2 tsp. dried Italian seasoning blend
1/4 cup tomato paste
1/4 cup white wine vinegar
2 1/2 tsp. salt
Pepper to taste
1 Tbs. sugar
1/4 cup pine nuts, toasted
1/2 cup fresh parsley, chopped

1. Cook pasta according to package directions. Drain and set aside.

2. In a large saucepan, sautè the celery in olive oil for about 3 minutes.

3. Add eggplant, tomatoes, Italian seasoning, and 1/4 cup water. Cover and cook on medium heat until eggplant is tender, about 15 to 20 minutes, stirring occasionally. Add more water if necessary to prevent sticking.

4. In a separate bowl, combine tomato paste, vinegar, 1/4 cup water, salt, pepper, and sugar. Add to eggplant mixture. When eggplant is tender, remove from heat and stir in pine nuts, parsley, and pasta. Chill before serving, but keep in mind that gently heated leftovers taste great as well.

paula’s montana wheat berry salad

Our friend Paula from Montana can promote the health benefits of Montana red wheat berries ’til the cows come home. She swears that they have magical properties. Whole unprocessed wheat kernels, especially Montana organic red spring wheat berries, are high in protein and fiber, and they’re delicious! This colorful salad recipe showcases their nutty goodness, and it’s perfect for a summer potluck.

1 cup cooked wheat berries (see below)
1/2 cup pineapple chunks
1 cup dried cranberries
1 cup shelled pistachios
1/2 cup pine nuts
1 cup dried apricots, chopped
2/3 cup agave nectar
1 1/2 tsp. cinnamon

Wheat berry prep:
1/2 cup wheat
1 3/4 cup water
1/4 tsp. sea salt

1. Rinse wheat. Combine wheat, water, and salt in a saucepan. Bring to a boil, reduce heat, cover, and simmer 1 hour or until tender. Drain and cool.

2. Combine all ingredients with cooled wheat berries. Mix and serve.

mediterranean summer lentil salad

You can never have too many salad recipes in the summertime.

2 cups cooked lentils
2 medium potatoes, cooked, peeled, and cubed (1/4 inch)
1 cup frozen peas, cooked and drained, or fresh
1/2 cup red bell pepper, finely chopped
1/4 cup celery, finely chopped
6 green onions, thinly sliced (white and light green parts only)
1 Tbs. fresh Italian flat-leaf parsley, chopped
1 Tbs. fresh basil, chopped

dressing:
2 Tbs. red wine vinegar
2 Tbs. olive oil
1/2 tsp. salt
Dash of cayenne pepper
Freshly ground pepper, to taste

Mix all salad ingredients in a large bowl. Pour dressing over salad, toss, and serve.

tabbouli salad

Tabbouli, tabbuli, tabouleh: how many ways can you spell the name of this crunchy, nutritious salad? It’s a refreshing yet filling dish that’s especially good in the summer.

Tabbouli salad’s main ingredient is bulgur (cracked) wheat. To prepare bulgur wheat for the salad, measure 1 cup bulgur into a bowl, and then pour 1 cup warm water over it and let stand for 30 minutes. Yields 2 cups.

2 cups presoaked bulgur
2 large tomatoes, seeded and chopped
1 medium cucumber, peeled, seeded, and chopped
1 cup green onions, chopped
2 cups fresh parsley, finely chopped
1/3 cup fresh mint, finely chopped
Salt to taste (try 1/4 tsp.)
1/4 cup fresh lemon juice
1/4 cup olive oil
Fresh ground black pepper

1. Mix first seven ingredients together (bulgur through salt), and then add fresh lemon juice. Stir to combine.

2. Refrigerate ingredients for about an hour. When ready to serve, add olive oil and black pepper. Mix well.

Notes: Fresh ingredients are absolutely necessary for good tabbouli. A large lemon usually nets 1/4 cup of juice. A large bunch of fresh parsley can yield 1, 2, or 3 cups chopped; use as much as you want. Cold-pressed, extra virgin olive oil is best for salads, and although mint leaves add a unique flavor, they can be omitted in a pinch (sometimes it’s hard to find fresh mint). Cooking is an art, not a science, so have fun and experiment!

ceci bean salad

Ceci beans, a.k.a. garbanzo beans or chickpeas, are a great source of protein. More ceci bean trivia: according to Italian rules for vowels following the letter C, “ceci” is pronounced “chay-chee.”

1 14-oz can ceci (garbanzo) beans, drained
1 large cucumber, peeled, seeded, and chopped
2 large tomatoes, chopped
1/2 cup Vidalia onion, chopped fine
2 Tbs. chopped fresh basil
2 Tbs. chopped Italian flat-leaf parsley
2 Tbs. extra virgin olive oil
2 Tbs. red wine vinegar
Salt and freshly ground pepper, to taste

Place all ingredients into a large bowl. Mix and allow flavors to marry for an hour before serving.

indonesian rice salad

Sue worked hard this week to create the Asian-inspired dressing for this salad, a perfectly blended balance of sweet, salty, spicy, and tart flavors, with none overpowering the other. Her husband loves it.

dressing:
2/3 cup orange juice
3 Tbs. peanut oil
1 Tbs. sesame oil
3 Tbs. tamari
2 Tbs. lemon juice
2 Tbs. dry white wine
1 tsp. sugar or agave nectar
1/4 tsp. garlic, minced
1/4 tsp. ground ginger
1/4 tsp. hot red pepper flakes
1/4 tsp. salt
Dash of white pepper

salad:
2 cups cooked rice
Small bunch of green onions
1/2 cup pineapple tidbits
1/2 medium zucchini, julienne sliced
1/3 cup currants
1/3 cup celery, diced
1/3 cup cashew halves
1 8 oz. can water chestnuts, sliced
1/3 cup Italian flat-leaf parsley, chopped

1. Place dressing ingredients into small mixing bowl and mix well with wire whisk.

2. Slice green onion bunch in half, and discard dark green half. Chop onions and place in large mixing bowl. Add remaining ingredients and set aside.

3. Pour dressing over salad ingredients, mix well, and refrigerate.

indonesian noodle salad

7-oz. package wide-cut noodles
1 Tbs. sugar
2 Tbs. sesame oil
2 Tbs. soy sauce
1 Tbs. balsamic vinegar
1/2 tsp. salt
1/2 cup cilantro, chopped
8 green onions, white and light green parts only, sliced
1-2 jalapenos, veins and seeds removed, minced
Dry roasted peanuts

1. Place noodles in pot of boiling water; cover. Remove from heat and let stand for 5 minutes. Drain.

2. Meanwhile, in a small mixing bowl combine sugar, oil, soy sauce, balsamic vinegar, and salt. Blend with a whisk and pour sauce over noodles.

3. Mix cilantro with green onions and jalapenos. Combine with noodles and top with a handful of peanuts.

mom’s sweet & sour pepper slaw

dressing:
1/2 cup vinegar
1/2 cup sugar
1/4 cup canola oil
1/4 cup water
1/2 tsp. salt

slaw:
1/2 red bell pepper, thinly sliced
1/2 green bell pepper, thinly sliced
1/4 cup jalapeño pepper, minced
6 cups coleslaw

1. Place dressing ingredients in a small bowl. Stir with a whisk and set aside.

2. Combine slaw ingredients in a medium bowl. Pour dressing over slaw, tossing to coat.

pasta salad with tofu

Baked tofu is a good way to incorporate isoflavones into our daily diet. It’s pre-cooked, pre-seasoned, and therefore instant (fast and easy), healthy food.

2 1/2 cups rotini pasta, cooked al dente and drained
15-oz can garbanzo beans, drained
2 1/2-oz can sliced black olives, drained
10 cherry tomatoes, halved
1/2 green pepper, chopped
1/2 cup Italian flat-leaf parsley, chopped
4 oz. baked tofu, tomato-basil flavor, cubed
1/3 cup vinegar and oil salad dressing (or balsamic vinegar and olive oil combined)
Salt and pepper to taste

Mix cooled pasta with remaining ingredients. Chill.

raw indian red curry salad

Thanks to Suresh Chandra and Kapil Sharma for this salad recipe. Sharma says that his mother makes a similar salad all the time in India. The flavor combination of ginger, onion, curry, and lemon makes this a tantalizing salad!

Romaine lettuce
1 medium white or red onion
4 Roma tomatoes
1 large piece of fresh ginger
Red Indian curry powder
2 lemons

1. Arrange this salad on a large plate or several small plates instead of mixing in a bowl. Place a layer of lettuce on the plate. Slice the onion in circles (not quarters). Slice the tomatoes in circles. Place a layer of the onion circles on the bed of lettuce. Place a layer of tomatoes on the layer of onions.

2. Cut the fresh ginger in 1/4″ matchsticks. On each tomato, arrange 3 strips of ginger like spokes on a wheel connecting at the center of the tomato. Garnish other strips of ginger creatively on the salad.

3. Cut the lemons in half. Set aside one half to squeeze on the salad. Place the open faces of the other three lemon halves flat on the cutting board. Cut into 1/16 sections, then cut the sections into small pieces. Arrange the lemon pieces on the salad.

4. Sprinkle the red curry powder over the entire salad. Squeeze the fresh lemon half over the top to allow the curry powder to seep into the vegetables. Enjoy!