Safe Harvest

Fruit & Vegetable Salad Recipes

Strawberry Spinach Salad

2 apples, washed, cored, and chopped

2 to 4 tablespoons raisins

1 to 2 tablespoons chopped walnuts*

3 to 4 tablespoons vanilla-flavored low fat yogurt

Cinnamon

Mix apples, raisins, and walnuts together with the yogurt.  Add cinnamon to taste.  Chill in the refrigerator, covered, for about a half hour to allow flavors to blend.

Four servings.

 *Toast walnuts, if desired.

 Nutrition Facts per serving:  90 calories; 2.5 g fat; 0 g saturated fat; 0 mg cholesterol; 10 mg sodium; 18 g carbohydrate; 3 g fiber; 14 g sugar; 1 g protein.

Source:  Jan Dougan

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Fruit Salad

In a medium bowl, mix all ingredients.  Serve.  Four ½ cup servings. 

Nutrition Facts per serving: 60 calories; 0 g fat; 0 g saturated fat; 0 g trans fat; 0 mg cholesterol; 0 mg sodium; 15 g carbohydrate; 1 g fiber; 11 g sugar; 1 g protein.

Source:  Centers for Disease Control and Prevention

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Cranberry Salad 

1 package (4 ounces) cherry gelatin

2 cups boiling water

1 can (16 ounces) whole cranberry sauce

½ cup nuts, chopped

1 can (20 ounces) crushed pineapple, drained

1 cup light whipped topping or light sour cream

Mix together gelatin and water in a 2-quart bowl; let set for about 20 minutes.  Fold in cranberry sauce, nuts, pineapple, and whipped topping or sour cream.  Refrigerate until firm.  Twelve ½ cup servings.

 Nutrition Facts per serving: 140 calories; 4.5 g fat; 1 g saturated fat; 0 g trans fat; 0 mg cholesterol; 20 mg sodium; 26 g carbohydrate; 2 g fiber; 18 g sugar; 1 g protein.

 Source:  Louise Moore

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Cool Orange Salad 

2 oranges, peeled and sectioned

1 can (8 ounces) crushed pineapple, drained

1 box (4 ounces) dry orange flavored gelatin

1 carton (12 ounces) fat-free small curd cottage cheese

1 tub (8 ounces) low-fat whipped topping

Cut orange sections in half.  Mix oranges, pineapple, gelatin, and cottage cheese in a 2-quart bowl.  Fold in whipped topping and chill.  Twelve ½ cup servings.

Nutrition Facts per serving:  240 calories; 4.5 g fat; 4 g saturated fat; 0 g trans fat; 5 mg cholesterol; 270 mg sodium; 44 g carbohydrate; 2 g fiber; 33 g sugar;  8 g protein.

Source:  Natasha Lucas

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Terrific Salad

3 cups fresh cauliflower, chopped

3 cups fresh broccoli, chopped

1 small onion, chopped

10 slices cooked bacon

1 can (15 ounce) light red kidney beans, drained

½ cup mayonnaise or salad dressing

½ cup sugar

¼ cup vinegar

Mix chopped cauliflower and broccoli in a large bowl.  Add chopped onion.  Crumble cooked bacon into small pieces and add to mixture.  Add beans and stir.  Mix together salad dressing, sugar, and vinegar.  Pour over vegetable mixture and stir.  Sixteen ½ cup servings. 

Nutrition Facts per serving:  160 calories; 9 g fat; 2 g saturated fat; 0 g trans fat; 10 mg cholesterol; 250 mg sodium; 15 g carbohydrate; 3 g fiber; 8 g sugar; 5 g protein.

 Source:  Natasha Lucas

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Tangy Vegetable Salad

2 ¼ cups broccoli, cut into small pieces

2 ¼ cups carrot, sliced (about 5 medium carrots)

½ cup thinly sliced sweet onion

½ cup raisins

2 strips bacon, cooked crisp and crumbled

½ cup mayonnaise (reduced-fat, if available)

2 tablespoons vinegar

In a large bowl, combine broccoli, carrot, onion, raisins, and bacon.  In a small bowl, combine mayonnaise and vinegar.  Mix well.

Pour mayonnaise mixture over broccoli mixture.  Stir.  Refrigerate until ready to serve.  Eight servings.

Nutrition Facts per serving:  110 calories; 4 g fat; 1 g saturated fat; 5 mg cholesterol; 120 mg sodium; 19 g carbohydrate; 2 g fiber; 12 g sugar; 2 g protein.

Source:  University of Kentucky Cooperative Extension Service Nutrition Education Program

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Boone Corn Bread Salad   

 

Prepare and bake the corn bread mix using the package directions.  Let stand until cool.  Crumble the corn bread.  Mix the sour cream, mayonnaise, and ranch salad dressing mix in a bowl.  Layer the corn bread, kidney beans, corn, bell pepper, tomatoes, and bacon one-half at a time in a large serving bowl.  Pour the sour cream mixture over the layers.  Sprinkle with the cheese and green onions.  Garnish with additional chopped tomatoes.  Sixteen servings.

 Nutrition Facts per serving:  364 calories; 20 g fat; 18 mg cholesterol; 949 mg sodium; 35 g carbohydrate; 6 g fiber; 12 g protein.

Source:  Kentucky Extension Association of Family and Consumer Sciences, 2003

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Spaghetti Salad

8 ounces thin spaghetti, broken in half

1 medium diced tomato

1 diced zucchini

½ cucumber, diced

1 diced green pepper

½ cup Italian salad dressing

1 tablespoon grated Parmesan cheese

1/8 teaspoon garlic powder

Wash hands and all surfaces.  Cook spaghetti as directed on package.  Drain and rinse in cold water.  Place in bowl.  Add tomato, zucchini, cucumber, and green pepper.  Combine remaining ingredients in small bowl.  Pour over salad and toss.  Cover and refrigerate for at least two hours.

Eight servings.

Nutrition Facts per serving:  250 calories; 8 g fat; 1.5 g saturated fat; 0 mg cholesterol; 130 mg sodium; 37 g carbohydrate; 3 g fiber; 5 g sugar; 7 g protein.

Source:  University of Kentucky Cooperative Extension Service Nutrition Education Program

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 Hail Caesar Salad

 

Place the chicken in a sealable plastic bag.  Pour the Italian salad dressing over the chicken and seal the bag.  Marinate in the refrigerator for 15 minutes.  Drain the chicken, discarding the marinade. Place on a grill rack.  Grill until a meat thermometer inserted into the thickest portion registers 170 degrees.  Cut the chicken into strips, discarding the skin and bones.

Place the edamame pods and the water in a microwave-safe container.  Microwave, covered, on high for 5 to 7 minutes.  Shell the edamame, discarding the pods.   (You should have 1 cup edamame.)

Rub the garlic on the inside of the salad bowl.  Add the romaine.  Add the lemon juice, olive oil, and Caesar salad dressing and toss to coat.  Add the chicken and edamame.  Top with the croutons.  Six servings.

 Nutrition Facts per serving:  348 calories; 16 g fat; 37 mg cholesterol; 537 mg sodium; 26 g carbohydrate; 6 g fiber; 24 g protein.

Source:  Kentucky Extension Association of Family and Consumer Sciences, 2003

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 Homemade Whole Wheat Croutons

Whole grain bread

Olive oil or olive oil-flavored/garlic-flavored cooking spray

 Preheat oven to 350 degrees F.  If using olive oil:  Lightly brush top side of bread with olive oil.  Cut into ½-inch cubes and spread in a single layer on an ungreased baking sheet.

 If using a cooking spray:  Cut bread into ½-inch cubes and spread in a single layer on an ungreased baking sheet.  Spray bread cubes lightly with an olive oil-flavored or garlic-flavored cooking spray.

 Bake on the middle shelf of the oven for 10 minutes or until browned and crisp.  Enjoy!  These taste best if eaten the same day they’re made.

 Source:  Alice Hennemen

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Farmer’s Market Vegetable, Beef

& Brown Rice Salad

 

Brown rice has a nutty flavor and is full of fiber and vitamins, making it a healthy foundation for this garden fresh salad.

 

Combine marinade ingredients in small bowl.  Place beef steak and ¼ cup marinade in food-safe plastic bag; turn steak to coat.  Close bag securely and marinate in refrigerator for 6 hours or as long as overnight.  Reserve remaining marinade in refrigerator for dressing.

Remove steak from marinade; discard marinade.  Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat.  Broil 12 to 13 minutes for medium rare doneness, turning once.  Remove; keep warm.

Heat oil in large nonstick skillet over medium-high heat until hot.  Add asparagus and squash; cook and stir 7 to 8 minutes or until tender.  Toss with rice, tomatoes, beans, basil, salt, and reserved marinade in large bowl.

Carve steak into thin slices.  Serve over rice salad.

 

Nutrition facts per serving: 514 calories; 15 g fat; 61 mg cholesterol; 593 mg sodium; 60 g carbohydrate; 7.3 g fiber; 36 g protein.

Source:  ©Cattlemen’s Beef Board and Federation of State Beef Councils, division of NCBA

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Tenderloin, Cranberry & Pear Salad With Honey Mustard Dressing

 

The addition of fresh pears to this wonderful salad adds quite a bit of fiber to each serving.

 

4 beef tenderloin steaks, cut ¾ inch thick (4 ounces each)

½ teaspoon coarse grind black pepper

1 package (5 ounces) mixed baby salad greens

1 medium red or green pear, cored, cut into 16 wedges

¼ cup dried cranberries

Salt

¼ cup coarsely chopped pecans, toasted

¼ cup crumbled goat cheese (optional)

Honey Mustard Dressing:

½ cup prepared honey mustard

2 to 3 tablespoons water

1 ½ teaspoons olive oil

1 teaspoon white wine vinegar

¼ teaspoon coarse grind black pepper

1/8 teaspoon salt