Prepared with everything from asparagus and avocados to beets and

berries, these colorful salads showcase natures nest ingredients.

Sensational
Salads
Table of Contents

Spinach and Mandarin Salad

Asparagus and Tomato Salad
Lentil Beet Salad
Peachy Fruit Salad
Corn, Tomato, and Onion Salad
Grilled Pepper Salad
Berry Salad
Honey Dijon Spinach Salad
Avocado and Lettuce Salad
Green Bean and Garbanzo Salad
1
2
3
4
5
6
7
8
9
10
Sensational Salads
INGREDIENTS
6 oz mandarin oranges
1 bunch spinach, washed and torn into pieces
2 tbsp chopped walnuts (optional)
cup fat-free poppy seed dressing
cup jicama, peeled and shredded
NUTRITION FACTS PER SERVING
COOKING DIRECTIONS
Put spinach in a serving bowl; add remaining
ingredients. Mix and serve.
Spinach and Mandarin Salad
1
Preparation time: 5 min Cooking time: 0 min Servings: 4
Calories 85
% Calories from Fat 32.8%
Total Fat 3.1g
Saturated Fats 0.4g
Monounsaturated Fats 0.4g
Polyunsaturated Fats 2g
Cholesterol 0.6mg
Sodium 390mg
Total Carbohydrates 13g
Dietary Fiber 3.8g
Sugar 7.8g
Protein 3.7g
Sensational Salads
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Asparagus and Tomato Salad

2
Preparation time: 10 min Cooking time: 5 min Servings: 4
INGREDIENTS
2 shallots, minced
1 lb asparagus, tough ends trimmed
lb tomatoes, peeled, seeded, and chopped
cup seasoned croutons
2 tbsp olive oil
1 tbsp red wine vinegar
COOKING DIRECTIONS
Place asparagus spears in a large steamer basket
over boiling water. Cover saucepan and steam 5-6
minutes or until asparagus is bright green and
tender.
Rinse asparagus under cold water. Drain thoroughly
and transfer to a serving bowl. Add tomatoes and
shallots; set aside.
Combine remaining ingredients, except croutons, in
a jar with a tight-fitting lid. Season with salt and
pepper to taste. Shake vigorously.
Pour vinaigrette over asparagus and tomatoes;
toss. Serve with croutons.

NUTRITION FACTS PER SERVING
Calories 140
% Calories from Fat 52.1%
Total Fat 8.1g
Saturated Fats 1.3g
Monounsaturated Fats 5.4g
Polyunsaturated Fats 1g
Cholesterol 0.4mg
Sodium 72mg
Total Carbohydrates 15g
Dietary Fiber 4.8g
Sugar 5.7g
Protein 5.3g
Sensational Salads

Lentil Beet Salad

3
Preparation time: 15 min Cooking time: 45 min Servings: 4
INGREDIENTS
cup extra virgin olive oil
2 cups canned beets, drained, chopped, liquid
reserved
10 oz lentils
2 bay leaves
4 cups vegetable broth
1 onion, chopped
cup at leaf parsley, chopped
1 carrot, chopped
2 tbsp olive oil
1 cup fresh basil, chopped
1 cup feta cheese, crumbled (optional)
cup balsamic vinegar
COOKING DIRECTIONS
Heat oil in a heavy stock pot over medium high
heat. Saut onion, bay leaves, and carrot 3-4
minutes or until onion is tender.
Add stock and lentils and bring to a boil. Reduce
heat to low. Cover and simmer about 40 minute or
until lentils are just soft but not mushy.
Drain off any excess water. Rinse under cold water
and remove bay leaves. Drain well and season with
sea salt and pepper to taste. Chill.
Combine cup reserved beet liquid with remaining
oil and vinegar in a jar with a tight-fitting lid. Add sea
salt and pepper to taste.
Combine chilled lentils with remaining ingredients in
a bowl. Shake dressing and pour over salad. Chill
before serving.


NUTRITION FACTS PER SERVING
Calories 590
% Calories from Fat 83.9%
Total Fat 55g
Saturated Fats 12g
Monounsaturated Fats 36g
Polyunsaturated Fats 5.3g
Cholesterol 33mg
Sodium 1500mg
Total Carbohydrates 17g
Dietary Fiber 2.4g
Sugar 12g
Protein 6.9g
Sensational Salads

Peachy Fruit Salad

4
Preparation time: 10 min Cooking time: 0 min Servings: 4
INGREDIENTS
1 cups cantaloupe, scooped into balls
2 cups strawberries, washed, hulled, and cut in
half
2 peaches, sliced
1 cup pineapple chunks, drained
1 banana, sliced
cup orange liqueur (optional)
COOKING DIRECTIONS
Combine all ingredients in a bowl and chill.

Sensational Salads
NUTRITION FACTS PER SERVING
Calories 170
% Calories from Fat 3.5%
Total Fat 0.7g
Saturated Fats 0.1g
Monounsaturated Fats 0.1g
Polyunsaturated Fats 0.3g
Cholesterol 0mg
Sodium 11mg
Total Carbohydrates 34g
Dietary Fiber 4.4g
Sugar 27g
Protein 2.3g
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Corn, Tomato, and Onion Salad

5
Preparation time: 10 min Cooking time: 5 min Servings: 4
INGREDIENTS
1 fresh sweet onion, chopped
1 tbsp balsamic or red wine vinegar
10 oz frozen corn
1 tbsp water
1 tbsp olive oil
2 tbsp fresh basil, chopped
2 tomatoes, chopped
Salt and pepper, to taste
COOKING DIRECTIONS
Place corn in a steamer basket over boiling water.
Cover saucepan and steam 3 minutes.
Transfer corn to a bowl and let cool. Combine
remaining ingredients in a non-reactive bowl and
toss.
Stir in corn and season with salt and pepper to
taste. Chill until ready to serve.

Sensational Salads
NUTRITION FACTS PER SERVING
Calories 130
% Calories from Fat 28.4%
Total Fat 4.1g
Saturated Fats 0.6g
Monounsaturated Fats 2.6g
Polyunsaturated Fats 0.7g
Cholesterol 0mg
Sodium 13mg
Total Carbohydrates 24g
Dietary Fiber 3.2g
Sugar 8.9g
Protein 3.4g
3
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Grilled Pepper Salad

6
Preparation time: 10 min Cooking time: 5 min Servings: 4
INGREDIENTS
2 tbsp black olives
1 tsp honey
2 tbsp coriander seed, chopped
4 large red bell peppers
6 oz olive oil
1 tsp French mustard
cup wine vinegar
1 clove garlic, crushed
Salt and pepper, to taste
COOKING DIRECTIONS
Grill the peppers on a preheated 350F grill for
about 20 minutes, turning them frequently, until the
skins are black. Rinse, skin, core, deseed, and
thickly slice them.
Arrange the peppers and olives on a dish. Put the
olive oil and remaining ingredients in a screw-top
jar, adding salt and pepper to taste.
Shake well to blend; pour over peppers and olives.


NUTRITION FACTS PER SERVING
Calories 140
% Calories from Fat 52.1%
Total Fat 8.1g
Saturated Fats 1.3g
Monounsaturated Fats 5.4g
Polyunsaturated Fats 1g
Cholesterol 0.4mg
Sodium 72mg
Total Carbohydrates 15g
Dietary Fiber 4.8g
Sugar 5.7g
Protein 5.3g
Sensational Salads

Berry Salad
7
Preparation time: 15 min Cooking time: 0 min Servings: 4
INGREDIENTS
cup plain low fat yogurt
2 tbsp honey
1 tbsp orange juice
tbsp nutmeg
2 tbsp fresh mint, chopped
cup raspberries
1 cup strawberries, hulled and halved
cup blueberries
3 oranges, peeled, pith removed, esh chopped
COOKING DIRECTIONS
Combine first 5 ingredients in a bowl. Mix remaining
ingredients for sauce in another bowl.
Chill until ready to serve. Serve berries topped with
yogurt sauce.

Sensational Salads
NUTRITION FACTS PER SERVING
Calories 140
% Calories from Fat 7.7%
Total Fat 1.2g
Saturated Fats 0.5g
Monounsaturated Fats 0.3g
Polyunsaturated Fats 0.2g
Cholesterol 2.5mg
Sodium 34mg
Total Carbohydrates 32g
Dietary Fiber 4.6g
Sugar 26g
Protein 4g
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Honey Dijon Spinach Salad

8
Preparation time: 10 min Cooking time: 0 min Servings: 4
INGREDIENTS
2 cups mushrooms, sliced
cup fat-free honey dijon dressing
1 lb spinach leaves, washed and torn into
pieces, tough stems discarded
1 cup cherry tomatoes, cut in half
COOKING DIRECTIONS
Combine spinach, mushrooms, and tomatoes in a
salad bowl.
Pour dressing over salad and toss.


Sensational Salads
NUTRITION FACTS PER SERVING
Calories 72
% Calories from Fat 26.3%
Total Fat 2.1g
Saturated Fats 0.2g
Monounsaturated Fats 0.9g
Polyunsaturated Fats 0.7g
Cholesterol 0mg
Sodium 230mg
Total Carbohydrates 11g
Dietary Fiber 3.4g
Sugar 4.8g
Protein 4.8g
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Avocado and Lettuce Salad

9
Preparation time: 10 min Cooking time: 0 min Servings: 4
INGREDIENTS
cup sun dried tomatoes, chopped
1 tbsp lemon juice
tsp chili powder
cup cheese and garlic croutons
2 ripe avocados, peeled, pitted, and mashed
1 scallion, white part only, nely chopped
tsp hot pepper sauce
1 clove garlic, crushed
1 lb lettuce mix
Salt and pepper, to taste
COOKING DIRECTIONS
Combine all ingredients, except lettuce and
croutons, in a bowl. Season with salt and pepper to
taste and mix thoroughly. Chill guacamole until
ready to serve. Toss with lettuce and croutons.

Sensational Salads
NUTRITION FACTS PER SERVING
Calories 170
% Calories from Fat 63.5%
Total Fat 12g
Saturated Fats 1.8g
Monounsaturated Fats 7.2g
Polyunsaturated Fats 1.5g
Cholesterol 0.4mg
Sodium 180mg
Total Carbohydrates 15g
Dietary Fiber 7g
Sugar 2.8g
Protein 4.1g
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Green Bean and Garbanzo Salad

10
Preparation time: 10 min Cooking time: 10 min Servings: 4
INGREDIENTS
8 Spanish olives
lb black olives, pitted
6 radishes, trimmed and sliced
1 cup garbanzo beans, rinsed and drained
cup fat-free Italian dressing
1 lb green beans, trimmed
Salt and pepper, to taste
COOKING DIRECTIONS
Place green beans in a steamer basket over boiling
water. Cover saucepan and steam 8-10 minutes, or
until tender. Rinse under cold water and drain.
Combine green beans, olives, radishes, and
garbanzos in a salad bowl. Season with salt and
pepper to taste.
Pour dressing over salad and toss.


Sensational Salads
NUTRITION FACTS PER SERVING
Calories 160
% Calories from Fat 26.1%
Total Fat 5g
Saturated Fats 0.7g
Monounsaturated Fats 3.2g
Polyunsaturated Fats 0.8g
Cholesterol 0.6mg
Sodium 840mg
Total Carbohydrates 27g
Dietary Fiber 8g
Sugar 4.3g
Protein 5.7g
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