Quinoa Salad

Ingredients:

• 1 serving quinoa (1/4 cup dry), cooked (147)
• ¼ cup baby carrots, sliced (14)
• ¼ cup green onion, sliced (8)
• ¼ cup yellow pepper, diced (7)
• ¼ cup cherry tomatoes, halved (7)
• ½ cup raw baby spinach, chopped (3)
• 1 tsp honey (21)
• Juice of ½ a lime (5)
• 1/8 tsp kosher salt (0)
• 1/8 freshly cracked black pepper (0)

Directions:

Combine all ingredients and enjoy. Makes a single serving.

Nutritional information (per serving): 187 calories; 2.6g total fat; 0mg cholesterol; 311mg sodium; 35.3g carbohydrates; 4.2g dietary fiber; 6.9g protein; 

French-style Carrot Salad

Ingredients:

• 5 large carrots, julienned (148)
• 3 T lemon juice (11)
• 2 T olive oil (239)
• large pinch kosher salt (0)
• 1 large clove garlic, finely minced (4)

Directions:

Use a julienne peeler, a Japanese mandoline, or get really serious about your knife skills to julienne these carrots. Add them to a bowl, add the remaining ingredients and mix until everything is coated. This salad will last a day or two if you don’t eat it up immediately.

This is one of my favourite summer recipes, it’s light and refreshing. I normally do it with just lemon juice and a pinch of salt (the french way) which would decrease the number of calories, but it’s ultimately up to you as both ways are delicious! Makes about 4 side servings, each with 101 calories; 7g total fat (1.0 g sat, 0.0g trans); 0mg cholesterol; 62mg sodium; 2.6g dietary fiber;

Bulgur and Lentil Salad

Ingredients:

• 1 cup  beluga lentils, rinsed and picked over (608)
• 1 small onion, cut in half (28)
• 2 garlic cloves, slightly crushed (9)
• 1 bay leaf (6)
• Salt to taste (0)
• 1 cup bulgur (479)
• 4 scallions, thinly sliced (19)
• 4 to 6 radishes, thinly sliced (3)
• 1 cup finely chopped parsley (22)
• 2 to 4 tablespoons finely chopped fresh mint (5)
• 1/3 cup fresh lemon juice (20)
• 1 teaspoon cumin seeds, lightly toasted and ground (8)
• 1/2 cup extra virgin olive oil (955)

Directions:

Combine the lentils, onion, garlic and bay leaf in a saucepan, and add 2 to 3 cups water, enough to cover by an inch or two. Bring to a gentle boil, add salt to taste, reduce the heat, cover and simmer 25 minutes until tender but intact. Remove from the heat. Remove and discard the onion, garlic cloves and bay leaf. Drain. Meanwhile, place the bulgur in a medium bowl, and add salt to taste. Cover with 2 cups hot or boiling water, and allow to sit for 20 to 25 minutes until most of the water is absorbed. Drain through a strainer and squeeze out the water. Combine the lentils, bulgur, scallions, radishes, parsley and mint in a large bowl or salad bowl. Whisk together the lemon juice, cumin, salt and pepper to taste, and the olive oil. Toss with the salad, and serve.

I know this has more calories than most recipes I post, but it is terribly delicious and just look at all that fiber! Serves six, with (per serving) 360 calories; 2.6g sat fat; 0% cholesterol; 12.1g dietary fiber; 11.8g protein;