Make itFeb/Mar 2009 Issue

Allergy-Friendly Winter Salads

Ruby Grapefruit and Orange Salad with Pomegranate and Mint


This colorful salad looks like a box of jewels. The orange-flower water adds an exotic touch but you can leave it out.

2 ruby grapefruit

2 oranges

1 tablespoon honey

1/8 teaspoon orange-flower water, optional

¼ cup pomegranate seeds

2 tablespoons mint leaves

1. Using a serrated knife, cut the peel and white pith from the grapefruit and oranges. Cut in between the membranes to release the segments. Transfer the segments to a platter.

2. Drizzle fruit segments with honey and sprinkle with the orange-flower water. Squeeze the juice from the citrus membranes over the segments.

3. Sprinkle the fruit with the pomegranate seeds and the mint. Serve or cover and chill up to 4 hours.

Each serving contains 75 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 19g carbohydrate, 1mg sodium, 2g fiber, 1g protein.

Reprinted with permission from Blue Eggs and Yellow Tomatoes (Running Press) by Jeanne Kelley.

Quinoa Salad with Beans, Corn and Peppers


It’s easy to transform cooked grains into exciting salads. Mix in a few vegetables and a homemade vinaigrette and you’ve got a good side dish. Make it more substantial by adding cooked chicken or turkey.

1 cup quinoa

1 (15-ounce) can black beans, rinsed and drained

1 cup cherry or grape tomatoes,

cut in half

1 cup thawed frozen corn kernels

½ small red bell pepper, cut into ¼-inch pieces

3-4 scallions, chopped

1 small jalapeno pepper, seeded and minced, optional

3 tablespoons minced fresh flat-

leaf parsley

6 tablespoons extra-virgin olive oil

3 tablespoons lime juice

2 tablespoons lemon juice

1 teaspoon ground cumin

Salt and freshly ground black pepper, to taste

1. Combine quinoa and 2 cups water in a medium saucepan. Bring to a boil, reduce heat and simmer, covered, for about 12 to 15 minutes or until the water is absorbed.

2. Place the quinoa in a bowl and fluff with a fork. Add the beans, tomatoes, corn, bell pepper, scallions, jalapeno pepper, if desired, and parsley. Toss ingredients gently.

3. In another bowl, combine the olive oil, lime juice, lemon juice and cumin.

4. Pour the dressing over the ingredients and toss gently. Season to taste with salt and pepper.

Each serving contains 328 calories, 16g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 39g carbohydrate, 267mg sodium, 8g fiber, 10g protein.

Reprinted with permission from Hip Kosher (Da Capo Press) by Ronnie Fein.

Pepper and Pineapple Salad


This salad is gorgeous, sweet and juicy. It pairs well with chicken, pork, ham and duck.

2 red bell peppers

1 fresh pineapple, peeled, cored, sliced and cut into chunks

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

½ cup small mint leaves

½ teaspoon coriander seeds,

freshly ground

¼ teaspoon salt

Freshly ground black pepper

1. Put peppers on a rack in an oven pre-heated to 400 degrees and cook for about 20 minutes or until peppers are blistered and charred. Transfer to a bowl, cover and when cool enough to handle, peel off blackened skins and discard cores and seeds. Chop into strips.

2. Put pineapple chunks in a serving bowl and arrange peppers on top.

3. In a small bowl, mix together olive oil, lemon juice, mint, ground coriander seeds, ¼ teaspoon salt and plenty of pepper.

4. Spoon dressing over peppers and pineapple chunks. Toss gently and serve.

Each serving contains 130 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 23g carbohydrate, 101mg sodium, 3g fiber, 1g protein.

Reprinted with permission from Sizzle (JulieBiuso Publications) by Julie Biuso. LW

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