Salmon Salad

1 15-oz salmon, canned

4 green onions, chopped

3 tomatoes, diced

1 bell pepper, chopped

5 ounces mixed baby salad greens

1/2 cup fresh basil chopped

1/2 cup shredded cheddar cheese (raw)

1/4 cup lemon juice, freshly squeezed

1/4 cup olive oil

1 Tbs honey (raw)

1 tsp oregano

4 Tbs mustard

1/2 tsp salt

1/2 tsp pepper

1. Drain salmon and mix with chopped vegetables and basil.

2. Place salad greens on places and top with salmon mixture.

3. Combine lemon, olive oil, honey, oregano, mustard, and salt and pepper and drizzle on salad.

4. Garnish with cheese.

Servings: 4

Nutrition Facts

Serving size: 1/4 of a recipe (12.4 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 401.42

Calories From Fat (57%) 230.8

Calories From Protein (29%) 116.02

Calories From Carbohydrates (14%) 54.6

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 26.02g 40%

Saturated Fat 6.39g 32%

Monounsaturated Fat 13.5g

Polyunsaturated Fat 3.76g

Trans Fatty Acids 0g

Cholesterol 55.42mg 18%

Sodium 901.13mg 38%

Potassium 763.98mg 22%

Total Carbohydrates 15.22g 5%

Fiber 3.77g 15%

Sugar 9.47g

Net Carbohydrates 11.45g

Protein 27.92g 56%

Vitamin A 2832.89IU 57%

Vitamin C 82.31mg 137%

Calcium 363.57mg 36%

Iron 2.32mg 13%

Vitamin E 5.29mg 53%

Vitamin D 705.56IU 176%

Thiamin 0.16mg 11%

Riboflavin 0.33mg 19%

Niacin 8.3mg 42%

Vitamin B6 0.35mg 18%

Folate 75.81mcg 19%

Vitamin B12 5.19mcg 87%

Pantothenic Acid 0.85mg 9%

Vitamin K 75.77mcg 95%

Phosphorus 424.31mg 42%

Magnesium 64.78mg 16%

Zinc 1.91mg 13%

Copper 0.27mg 14%

Manganese 0.38mg 19%

Selenium 38.98mcg 56%

Hawaiian Fruit Salad

Ingredients

• 3-1/2 cups cubed fresh pineapple
• 3 cups honeydew balls
• 1-1/2 cups cantaloupe balls
• 1 medium mango peeled and cubed
• 1 cup green grapes
• 1 cup halved fresh strawberries
• 1 kiwifruit peeled, quartered and sliced
• BANANA DRESSING:
• 2 small bananas cut into 1-inch pieces
• 1 cup (8 ounces) reduced-fat sour cream
• 1/4 cup packed brown sugar
• 1-1/2 teaspoons lemon juice

Directions

In a large bowl, combine the first seven ingredients. In a food processor, combine the bananas, sour cream, brown sugar and lemon juice. Cover and process until smooth. Serve with fruit. Yield: 14 servings.

Nutrition Facts: 3/4 cup fruit with 2 tablespoons dressing equals 112 calories, 2 g fat (1 g saturated fat), 6 mg cholesterol, 21 mg sodium, 24 g carbohydrate, 2 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 fat.

Fresh and Fruity Colseslaw

Ingredients

• 1 package (16 ounces) coleslaw mix
• 2 celery ribs chopped
• 1 cup seedless grapes halved
• 1 medium tart apple chopped
• 1/3 cup plain yogurt
• 1/3 cup orange juice
• 2 tablespoons fat-free mayonnaise
• 1 tablespoon sugar
• 1 tablespoon lemon juice

Directions

In a large bowl, combine the coleslaw mix, celery, grapes and apple. Combine the remaining ingredients; pour over the top. Toss to coat. Cover and refrigerate for at least 2 hours before serving. Yield: 10 servings.

Nutrition Facts: 3/4 cup equals 50 calories, trace fat (trace saturated fat), 1 mg cholesterol, 51 mg sodium, 11 g carbohydrate, 2 g fiber, 1 g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.

Rice Bean Salad

Ingredients

• 2 cups cooked brown rice cooled
• 1 can (16 ounces) kidney beans rinsed and drained
• 2 celery ribs with leaves chopped
• 1 medium red onion chopped
• 2 garlic cloves minced
• 4-1/2 teaspoons minced fresh parsley or 1-1/2 teaspoons dried parsley flakes
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup fat-free Italian salad dressing

Directions

In a large bowl, combine the first eight ingredients. Add salad dressing; toss to coat. Cover and refrigerate until chilled. Yield: 6 servings.

Nutrition Facts: 2/3 cup equals 162 calories, 1 g fat (trace saturated fat), 1 mg cholesterol, 522 mg sodium, 32 g carbohydrate, 6 g fiber, 7 g protein. Diabetic Exchange: 2 starch.

5-Cup Salad

Ingredients

• 1 cup mini-marshmallows
• 1 cup pineapple tidbits
• 1 cup mandarin oranges
• 1 cup coconut
• 1 cup sour cream

Directions

Combine all ingredients and let set in refrigerator for at least 3 hours.

Fiesta Salad

from Simple and Delicious

INGREDIENTS
2 cups torn romaine
3/4 cup frozen corn, thawed
1/3 cup canned black beans, rinsed and drained
1 medium tomato, chopped
1 celery rib, chopped
1 medium carrot, thinly sliced
1/4 cup torn curly endive
1/3 cup salsa
2 tablespoons reduced-fat sour cream
2 tablespoons prepared reduced-fat ranch salad dressing

SERVINGS
4
CATEGORY
Low Fat
PREP
10 min.
TOTAL
10 min.

DIRECTIONS
In a salad bowl, combine the first seven ingredients. In a small bowl, combine the salsa, sour cream and ranch dressing. Drizzle over salad and toss to coat. Serve immediately. Yield: 4 servings.

NUTRITIONAL INFO
Nutrition Facts: 3/4 cup equals 100 calories, 3 g fat (1 g saturated fat), 5 mg cholesterol, 235 mg sodium, 16 g carbohydrate, 4 g fiber, 4 g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.

Recipes to Try

SALADS

Santa Fe Chicken Salad

Blue Cheese & Dried Cranberry Tossed Salad

Greek Veggie Salad II

OAMC

OAMC Resource

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Bethany August List and Pics

Christy's OAMC


Crockpot

Porcupine Meatballs

Bean Soup w/ Ham

New England Baked Beans in Slow Cooker

Lo-Cal Baked Beans

Cookies

Healthy Cookies

Healthier Choc Chip Cookies

Nature's Healthy Choc Chip Cookie

Wheat Toll-House Cookie

Oatmeal Coconut Cookie

Ultimate Healthy Cookie

Coconut Flour Recipes

Low-Carb Spread

Refreshing, delicious, and healthy. I make this often. My husband really loves this served as a spread with whole wheat crackers. It is also good as a pita bread filling.Note: Go easy on the cayenne red pepper, as the heat increases as the flavors blend. From Betty Crocker.
by BecR

6-8 servings

1 medium cucumber
6 radishes 4
green onions 2
cups cream-style cottage cheese
1/3 cup sour cream
1 teaspoon salt
1/4 teaspoon pepper
1 dash red cayenne pepper
lettuce cups (optional)


Cut cucumber lengthwise into fourths, then into 1 1/2-inch pieces. Cut radishes into halves and onions into 1 1/2-inch pieces.

Place vegetables in blender container; add enough water to cover. Cover and blend on high speed until finely chopped; drain completely. (Can use your food processor, or vegetables can be finely chopped by hand).

Mix cottage cheese, sour cream, salt, pepper and red pepper; stir in vegetables.

I like to cover and refrigerate for several hours to let the flavors blend.

Spoon into lettuce cups and, if desired, garnish with sliced ripe olives.

6 to 8 servings.

Potluck Pasta Salad

**************************************************
originally from "Better Homes and Gardens" magazine

12 servings

4 ounces wagon wheel macaroni or desired pasta, 1 1/3 cup
4 ounces tri-colored corkscrew macaroni or desired pasta
1 teaspoon dried red peppers, crushed
1 medium sweet red pepper, cut into thin strips
1 medium yellow squash, halved, sliced lengthwise (and/or zucchini)
10 ounces frozen peas, thawed or 1 1/2 cups fresh peas, cooked and cooled
6 ounces black olives, pitted, drained
4 ounces smoked cheddar cheese, cubed
1 cup unblanched whole almonds, toasted
1/2 cup green onions, sliced
2 tablespoons fresh tarragon, snipped or oregano or basil or dill
8 ounces Italian salad dressing

Cook pasta according to package directions except add crushed red pepper to the cooking water.
Rinse with cool water and drain thoroughly.

Cool pasta to room temperature. In a large mixing bowl combine pasta, sweet red pepper, yellow squash or zucchini, peas, olives, cheese, almonds, green onions and herb.

Add dressing to pasta mixture. Toss gently to mix.

Cover and chill for 2 hours or up to 24 hours.

Basic Dressing

-----------------------------------
1 tsp. Dijon-type mustard, smooth or grainy
2 Tablespoons plus 1 teaspoon raw wine vinegar (I use raw apple cider vinegar)
1/2 cup extra virgin olive oil
1 Tablespoon expeller-expressed flax oil

Dip a fork into the jar of mustard and transfer about 1 teaspoon to a small bowl. Add vinegar and mix around. Add olive oil in a thin stream, stirring all the while with the fork, until oil is well mixed or emulsified. Add flax oil and use immediately.

(This recipe is from the book Nourishing Traditions by Sally Fallon p. 129)

High-Enzyme Salad

-----------------------------------
1 cup sprouted sunflower seeds (I've substituted flax seeds for this)
4 carrots, peeled and grated
1 cucumber, peeled and finely chopped
1 red pepper, seeded and finely chopped
1 bunch green onions, finely chopped
2 oz. grated raw Cheddar chesse (optional)
3/4 cup basic dressing
1 avocado, sliced
radicchio or red lettuce leaves

This salad is a meal in itself. Mix sprouted sunflower seeds, carrots, cucumber, pepper, onions and cheese with dressing. Serve on lettuce leaves and garnish with avocado slices.

(from the book Nourishing Traditions, by Sally Fallon, p. 193)