Jicama, Orange and Mint Salad
This is a wonderful winter salad and a terrific alternative to the traditional green salad. Jicama is full of fiber and the flavor boost from the oranges are a terrific source of vitamin C. The mint and onion round out the flavors and take this salad to the next level. Don’t be afraid to add a little heat by substituting a portion of the chili powder with ancho or chipotle chili powder.
Substitutions (Optional)
Substitute ⅛ tsp of the chili powder with ground chipotle chili powder or substitute ¼ tsp of the chili powder for ¼ tsp ancho chili powder. Substitute blood oranges for regular oranges.
Level-ups (optional)
Add pomegranate seeds and/or toasted pumpkin seeds. Add a little flavorful cheese such as crumbled feta or Cotija cheese. Add finely diced jalapeno for more spice.
White Bean-Rosemary Salad
This salad is super easy to make. Start by making the light vinaigrette into the same bowl in which you will be tossing the salad (less dishes, yay!). Add in the beans, red pepper, rosemary, spinach and green onions and you have a delicious side salad or main dish.
Learning Objectives
Learn how to make a white bean salad in 5 minutes.
Level Ups (optional)
Add a handful of nuts or seeds at the end for more fiber, fat and protein. Add a little bit of lemon zest to enhance the flavor.
Substitutions (optional)
Substitute garbanzo beans for the white beans.
Tortilla Crunch Chicken-Lime Salad
Did you know that corn is a whole grain? It appears twice in this main course salad, once folded into a fiber-filled salad base along with romaine, tomatoes, black beans and avocado, and the other time as a crunchy-savory salad topper. This salad is a great way to use up the other half of a rotisserie chicken. Elevate the chicken with lime, garlic and spices. Stir in green onions, cilantro and celery and you have a salad will beat the heat and dazzle your taste buds.
Learning Objectives
Learn how to assemble a no-cook meal using leftover rotisserie chicken.
Level Ups (optional)
Add diced jicama, sliced radish, and/or finely diced mango.
Substitutions (optional)
Substitute a can of drained and rinsed black beans for the chicken and delete the black beans in the romaine mixture.
Notes
Drizzle our Avocado Cilantro Crema on top of this salad. Click here for the recipe.
Edamame, Red Pepper and Sesame Salad
Edamame, aka soybeans, is packed with protein and fiber. You can find them in the frozen section of almost every grocery store and the shelled edamame is usually packaged in a 12 ounce bag. The ginger root makes this dish, but feel free to use ginger powder if you don’t have it (the same goes for the fresh garlic). Enjoy this easy, delicious salad as a stand-alone or side dish.
Learning Objectives
Learn the nutritional benefits of edamame.
Creamy Salsa Chicken Salad
This recipe is so simple, especially if made with leftover rotisserie chicken. Combining ripe avocado with creamy and rich Greek yogurt not only adds extra fiber to this chicken salad but the yogurt will prevent the avocado from turning brown. The salsa adds flavor and acid, while the addition of lime adds another plant source and brightens up the taste of the salad.
Learning Objectives
Learn a time-saving recipe.
Level Ups (optional)
Top with pumpkin seeds for additional iron and fiber. Add ¼ cup finely diced red onion and/or 2 tablespoons finely chopped jalapeno for extra crunch and flavor. And finish it off with a cherry on top (cherry tomatoes, that is!).
Substitutions (optional)
Substitute chickpeas for the chicken for a 100% plant-forward salad. Substitute grated fresh garlic for the garlic powder.
Bulgur Wheat and Red Grape Salad
Bulgur is a common ingredient in the traditional Middle Eastern salad known as tabbouleh, where it is mixed with lemon juice, olive oil, chopped parsley and tomatoes. This bulgur and red grape salad is high in fiber but low in phosphorus and potassium, making this a welcome addition to a kidney healthy diet. To make your bulgur on the stovetop, simply combine with water, bring to a boil, cover, simmer and cook until tender (about 12 minutes). You can also pre-soak your bulgur by placing it in a bowl and adding 1 cup boiling water. Stir it once to incorporate the water, and then let stand for 1 hour. Drain off any excess liquid.
Learning Objectives
Learn how to cook bulgur wheat and how to add flavor using herbs and zest.
Level Ups (optional)
Add diced roasted, cold vegetables and/or extra chopped herbs.
Substitutions (optional)
Add diced roasted, cold vegetables and/or extra chopped herbs.
Black Bean, Sweet Potato and Corn Salad
Instead of the usual greens, black beans and sweet potatoes are the stars of this salad! Both fiber and protein rich, enjoy this salad as a hearty side dish or a main meal.
Learning Objectives
Learn a recipe for a salad centered around beans and sweet potatoes.
Level Ups (optional)
For more depth of flavor, grill ½ inch whole onion slices and dice after cooling them. Spice this salad up with sliced jalapeno or a little hot sauce in the dressing.
Substitutions (optional)
Substitute the lime juice with apple cider vinegar + ½ tsp grated lime zest.
Whole Grain, Sweet Potato and Apricot Salad
Whole grain salads are a catch-all for nutritious and flavorful ingredients such as herbs, spices, nuts, vegetables and fruit. Preserved lemon adds a briny, citrus note while the abundance of herbs and greens add not only a lovely visual, but add fiber and texture to this powerhouse of a salad.
Learning Objectives
Learn how to add texture and flavor to whole grain recipes.
Level Ups (optional)
Add shredded red cabbage, sliced green onions and/or extra herbs.
Substitutions (optional)
Substitute 1 Tbsp grated lemon zest for the preserved lemon. Substitute dried cherries or raisons for the apricots.
Greek-Style Tomato Salad with Red Wine Oregano Vinaigrette
Traditional Greek salad does not contain lettuce. Instead, it is a celebration of beautifully ripe tomatoes, bell peppers, feta cheese, olives and cucumbers. The dressing comes together in no time and is flavored with garlic and oregano. Enjoy this salad as one of your summer staples.
Learning Objectives
Learn how to make a simple summer salad without using lettuce as the foundation.
Level Ups (optional)
Add garbanzo beans or leftover roasted chicken for extra protein. Also optional to add mint leaves, sliced green onions, sunflower seeds and/or marinated artichoke hearts.
Substitutions (optional)
Substitute or add in sliced zucchini or summer squash. Blue cheese can be swapped for the feta.
Watermelon Mojito Salad
Cool off with this “5 ingredients or less” watermelon salad. The brightness of the lime combined with the flavorful mint adds a wonderful taste to this simple salad.
Learning Objectives
Learn how to safely cut watermelon and how to add flavor with citrus zest.
Level Ups (optional)
Add in 1 cup berries, 1 diced cucumber and/or ¼ cup pumpkin seeds. You can add more color by combining pink and yellow watermelon cubes. Optional to add a pinch of cayenne pepper if not using the jalapeno for a little kick.
Substitutions (optional)
If crunched for time, substitute pre-cut watermelon. Cantaloupe, honeydew, musk melon or any other melon can be substituted for the watermelon.