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Welcome to our Quick Salads of the Month page.
Here you will find a constantly changing collection of quick salads from chicken and seafood to fruit and vegetables. You will also see pasta salads, grain salads, potato salads and more.
Our new salads for July are here. These are fast, flavorful and easy recipes.
This month's variety of salads includes, among others, our Cold Roasted Beet Salad, with the deep flavor of roasted beets, sweet and crunchy carrots and a creamy dill dressing, Quick Quinoa Salad a quick and flavor-packed salad made with quinoa, sweet yellow peppers, cashews and a simple oil and vinegar dressing, and our Black Bean and Summer Squash Salad, a rich tasting salad of black beans, summer squash and avocado. It's the perfect compliment to grilled fish, burgers or it can stand on its own for a light and quick meal.
Throughout each month, salads will be added and as the months change this page will change too, so you will always find something new, fresh and delicious to add to your meals.
As always, each recipe will use just a few ingredients and quick and simple preparation.
Come back often to take a look at all the new salads and meal ideas for every month of the year.
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JULY QUICK SALADS
Each recipe makes 2-3 servings.
Easy Summer Potato Salad
6 medium red or 4 medium white potatoes (cubed, boiled until tender and cooled)
2 scallions (thinly sliced)
3/4 cup low-fat cottage cheese
2 tbsp pimiento-stuffed olives (roughly chopped)
1 tbsp fresh dill (finely chopped) or 1 tsp dried dill
Step 1: Combine all the salad ingredients in a bowl and toss well.
Step 2: Salt and pepper to taste.
Optional Additions: Try adding a little lemon zest or crisp cooked and crumbled bacon to this potato salad for added flavor.
- For a simple meal idea, serve this quick salad along with stir-fried shrimp, broccoli and mushrooms.
- You could also serve this easy salad over a bed of assorted salad greens with a bowl of your favorite warm or cold soup.
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Quick Quinoa Salad
2 cups cooked quinoa
1 cup sweet yellow peppers (diced)
1 tbsp cashew pieces
1-2 tbsp fresh parsley (roughly chopped)
1 tbsp toasted sesame oil
1-2 tbsp apple cider vinegar (to taste)
Step 1: In a mixing bowl, combine the cooked quinoa, sweet pepper, cashews and parsley.
Step 2: Add the oil and one tablespoon of vinegar to the salad and toss. Taste and add more vinegar if desired.
Optional Additions: Try adding the following to add a little variety to this easy salad: fresh minced garlic or chopped black olives or chopped pimiento. Add as much or as little as you like.
- Serve this simple salad on a bed of steamed shredded red cabbage with a few slices of avocado sprinkled with lemon juice on the side.
- Another easy idea is to quarter a tomato leaving it attached at the bottom and scoop the quinoa salad into the tomato and serve on a bed of salad greens.
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Black Bean and Summer Squash Salad
1 (15oz) can black beans (rinsed and drained)
1 cup yellow squash (thinly sliced half-moons)
(steam lightly if desired)
1/2 an avocado - (cubed)
1/2 cup red radishes (thinly sliced half-moons)
1/4 cup bottled vinaigrette dressing (or to desired moistness)
Step 1: Place beans, squash, avocado and radishes into a mixing bowl.
Step 2: Add the dressing to desired moistness and toss well to combine.
Step 3: Salt and pepper to taste.
Optional Additions: Try adding torn fresh basil leaves or sliced almonds or fresh grated parmesan cheese.
- This quick and flavorful salad makes a terrific accompaniment to grilled or baked salmon.
- For an easy summer meal, try serving this bean salad with grilled hamburgers and coleslaw.
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Chicken Salad with Sweet Oranges
2 cups grilled chicken (cubed)
1 medium navel orange (remove skin, pith and slice in half and then in half-moons)
1/2 cup red onion (diced)
2 tbsp fresh cilantro (chopped)
low-fat bottled Italian dressing (to desired moistness)
Step 1: Place the chicken, orange, onion and cilantro in a bowl.
Step 2: Add dressing to the salad ingredients as desired and toss well to combine.
Optional Additions: Try adding walnut pieces or capers (rinse before using to reduce salt).
- Serve this quick chicken salad on a bed of cooked couscous with some steamed peas sprinkled with lemon pepper on the side.
- Another idea is to serve this quick salad on a bed of romaine lettuce with grilled mushrooms on the side.
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Cold Roasted Beet Salad
1 package roasted beets (cut into bite-size pieces)
(look in the produce section for packaged roasted beets)
1/2 cup corn kernels (steam lightly if desired)
(frozen corn may be used, just thaw and drain)
1 cup shredded carrots
1/2 cup shredded cabbage
1/2 cup low-fat or fat-free sour cream
1 tbsp fresh dill(finely chopped) or 1 tsp dried
Step 1: In a mixing bowl, combine the all the ingredients and toss well. Add more sour cream if desired.
Step 2: Salt and pepper to taste.
Optional Additions: For a little extra spice and heat try adding a little horseradish to the sour cream before adding to salad. You might also like to try adding some cooked crabmeat or pine nuts.
- For an easy meal, serve salad on a bed of lettuce along with cooked, cold rice noodles tossed with lemon juice and low-sodium soy sauce.
- Try serving this flavorful salad along with grilled tuna steaks.
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Red Pepper Pasta Salad
2 cups cooked farfalle or rotini pasta
2 cups sweet red pepper (medium dice)
1/2 cup sliced water chestnuts
1/4-1/2 cup shredded low-fat cheddar cheese
1/4 cup basil pesto (thinned with a little water to make a sauce)
Step 1: In a mixing bowl, combine all the salad ingredients and toss well.
Optional Additions: Try adding some cooked and cubed chicken or green pimiento-stuffed olives.
- For a simple meal, serve salad chilled in bowls along with warm garlic bread and a side of steamed and chilled broccoli tossed with lemon juice and a little olive oil.
- This quick and easy pasta salad could also be served with grilled meat or seafood kabobs, for a simple summer meal.
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Kiwi Mango Salad with Almonds
3 medium kiwis (skinned and cubed)
1 large mango (skinned, seeded and cubed)
(you can also used frozen mango (1 1/2 cups) just thaw
1 cup jicama - (skinned and diced)
2 tbsp sliced almonds
Step 1: In a mixing bowl, combine the all the salad ingredients and toss well.
Optional Additions: Try adding some chunks of avocado for a creamier salad or cooked cold shrimp for a quick and easy seafood salad.
- For a quick, easy and light meal, serve this fresh fruit salad over a bed of salad greens along with crisp breadsticks.
- Another simple idea is to spoon this quick salad into a bowl over some plain low-fat yogurt.
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Tuna Salad with White Beans
1 (6 oz) can water-packed tuna (drained)
1 cup canned cannelini beans (rinsed and drained)
1 cup grape tomatoes
1/4 cup fennel (thinly sliced)
1 tbsp olive oil
2 tbsp fresh lemon juice
Step 1: In a mixing bowl, combine all the salad ingredients and toss well. Adjust the olive oil and/or lemon juice if desired.
Step 2: Salt and pepper to taste.
Optional Additions: Try adding some thin slices of hearts of palm or roughly chopped roasted red pepper.
- Serve this quick seafood salad on a bed of fresh spinach with baked sweet potato chips on the side.
- This salad really is a meal all by itself so you can serve it simply in deep bowls with warm whole grain rolls and your favorite spread.
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