Food for Life: How the New Four Food Groups Can Save Your Life (37 page)

Wash and dry the lettuce, and tear it into bite-size pieces. Core and dice the impeded apple. Add it to the lettuce along with the walnuts.

Pour seasoned rice vinegar over the salad and toss gently.

This salad is quick to make and keeps well. It is low in fat and calories, high in fiber, and tastes great!

Peel the cucumbers, slice them in half lengthwise, and scoop out the seeds. Cut the cucumbers into bite-size pieces. Dice the tomatoes, and finely chop the red onion. Toss the vegetables together, then sprinkle with basil and dill and the fresh parsley. Add enough vinegar to coat all the vegetables, and toss. Chill before serving if possible.

This wonderful spinach salad has a multitude of flavors and textures. The recipe calls for golden raisins, which contain sulfites. If you are sensitive to sulfites, substitute coarsely chopped unsulphured dried apricots for the raisins.

Wash the spinach thoroughly. The easiest way to do this is to swish it in a basin of cold water. Remove the spinach and replace the water. Repeat until no new grit shows up at the bottom of the bowl. Pat spinach dry and tear leaves into bite-size pieces. Add apple, green onions, and raisins or apricots.

To roast the peanuts and sesame seeds, place them in an ovenproof pan and bake at 350°F. for 10 to 15 minutes. Allow to cool, then add to the salad.

Combine the vinegar, water, mustard, soy sauce, sugar, curry powder, and black pepper. Whisk together. Pour over salad and toss to mix just before serving.

Wash the spinach carefully to remove all sand and dirt. Trim off the stems, and dry the leaves, then tear them into bite-size pieces.

Clean the mushrooms and slice into bite-size pieces if necessary. Add to the spinach along with the orange slices. Toast sesame seeds by placing in a dry skillet over medium heat until seeds begin to pop. Add toasted seeds to salad.

Mix rice vinegar and orange juice. Dress salad just before serving.

This salad has a south-of-the-border flair. Serve it with Refried Beans or Black Bean Chili.

Wash and dry the lettuce, and tear it into bite-size pieces. Add the kidney beans along with the avocado, bell pepper, cucumber, tomato, and cabbage.

Whisk the remaining ingredients together, and pour over the salad. Toss gently to mix just before serving.

This salad is easy to prepare and keeps well. It is always a favorite at potlucks.

Place the shredded cabbage in a large salad bowl.

Toast the almonds and sesame seeds by placing them in an ovenproof dish and baking at 350°F. for 5 to 10 minutes, until lightly browned and fragrant. Add to the shredded cabbage, along with the green onions. Coarsely crush the ramen noodles and add them to the salad, uncooked, along with the packet of seasoning mix.

Mix the remaining ingredients together and pour over salad. Let stand 30 minutes or more before serving. The noodles become soft as the salad stands. Garnish with cilantro just before serving, if desired.

Note:
Ramen noodle soups are available in natural food stores and most supermarkets. They contain noodles and a seasoning packet. Be sure the noodles are not fried, and that the seasonings do not include animal products or tropical oils.

This salad is a celebration of color and taste. It may be made in advance, and keeps well for several days. If you are a cilantro lover, you may want to double the amount.

Sort through beans to remove any debris, then wash them and place them in a large pan or bowl with about 6 cups water. Soak overnight. Pour off soaking water and place in a kettle with the 3 ½ cups of fresh water. Bring to a simmer, and cook until the beans are just tender, about 45 minutes to 1 hour. (Although the beans should be thoroughly cooked, in this case they should not be overcooked.) Drain and cool the cooked beans. If you are using canned black beans, simply drain them and proceed.

When the beans are cool, combine them with the corn, tomatoes, bell peppers, red onion, and cilantro. Whisk together dressing ingredients and pour over the salad. Toss gently to mix.

This pasta salad is delicious hot or cold. It is made without oil, and is lighter than traditional pasta salads. Artichokes packed without oil are available in cans and jars, and in the frozen food section of most supermarkets.

Bring water to a boil in a large pot, then add the pasta. Cook until pasta is just tender. Rinse, drain, and place in a large bowl. Add the artichoke hearts and mushrooms.

In a blender, combine the vinegars, lemon juice, mustard, ¼ cup green onions, garlic, seasonings, and water. Process until smooth. Pour over pasta, and allow to marinate until pasta is cool. Add the remaining green onions, parsley, and red bell pepper and gently toss to mix.

The vegetables in this salad are steamed until just tender, then marinated in a vinaigrette dressing. This salad is good hot or cold.

Cut the potatoes into 1-inch cubes. Cut the carrots on the diagonal into ½-inch-thick wedges. Steam over boiling water until just tender, about 10 minutes. Cut the green beans into 1-inch pieces. Steam over boiling water until just tender, about 7 minutes. Steam the cauliflower until just tender, about 8 minutes.

Gently combine all the vegetables. Mix the remaining ingredients except red pepper, then pour over the vegetables and toss gently. Serve immediately or refrigerate until thoroughly chilled. Add the sliced bell pepper just before serving.

This salad is as colorful as it is delicious.

Bring water to a boil, add salt and rice, then return to a simmer. Cover and cook until rice is just tender about 25 minutes. Drain off excess liquid. Cool.

Add vegetables to cooled rice and toss to mix. Combine vinegars and remaining dressing ingredients and mix well. Pour over salad and toss to mix.

Tabouli is a Middle Eastern salad made with bulgur, which is cracked, toasted wheat. It is seasoned with typical Middle Eastern flavors: lemon, parsley, mint, and garlic.

Put bulgur in a large bowl and pour boiling water over it. Cover and let stand 30 minutes, until tender. Drain off any excess liquid, then, using a fork, gently fluff the bulgur. Add remaining ingredients, stir to mix, and adjust seasonings to taste. Chill 2 to 3 hours before serving.

Roasted garlic makes a delicious appetizer or accompaniment to a meal. I place several heads on the table along with the meal, and let people pick off cloves, peel them, and discover the mild taste and creamy texture. Roasted garlic can also be used as a spread on bread, or in salads and dressings. Store it in a sealed container in the refrigerator for up to two weeks.

Start with a large, firm head of garlic. Place it into a small baking dish. Bake in a toaster oven or a regular oven at 375°F. until the cloves feel soft when pressed lightly, about 25 minutes.

Hummus (pronounced
HUMM-us
) is a Middle Eastern spread that is delicious with crackers, wedges of pita bread, or fresh vegetable slices. It also makes a delicious sandwich spread. It is very easy to make in a food processor—just add all the ingredients and process until smooth—or by hand. Store it in an airtight container in the refrigerator for up to a week for quick sandwiches and snacks.