Salad Seekers

Beans are full of fiber and will make a satisfying salad. Why not try this Spicy Bean Salad and feel full while still fulfilling your dietary needs!

INGREDIENTS:
• 1 (14.5 ounce) can black beans
• 1 (14.5 ounce) can dark red kidney beans
• 1 (15 ounce) can garbanzo beans
• 1 (14.5 ounce) can pinto beans
• 1 (10 ounce) package frozen corn kernels, thawed
• 1 tablespoon vegetable oil
• 1 teaspoon cumin
• 2 tablespoons chili powder
• 1 teaspoon lime juice
• 1 (8 ounce) jar chunky salsa
• 1 pinch dried parsley

DIRECTIONS:
Rinse the beans well, drain and pour into a large bowl.
Add corn. oil, cumin, chili powder, lime juice, and salsa. Sprinkle with parsley, cover, and chill for about 1 hour before serving.

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Mozzarella and Tomato Salad
Check out this different salad that only contains tomato, mozzarella cheese and basil!
Ingredients:

4 large tomatoes
10 ounces mozzarella cheese, thickly sliced
8 leaves fresh basil, torn into strips
4 tablespoons olive oil
ground black pepper to taste

Directions:

Slice tomatoes finely and arrange on a plate.

Drizzle a the four tablespoons of olive oil over the tomatoes, and sprinkle with black pepper.

Place slices of mozzarella cheese over tomatoes.

Add strips of basil over cheese.

Cover with plastic wrap, and refrigerate for 30 minutes before serving.

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The weather is getting warmer and that means a lot of parties, bar-b-ques, and get together are going to be happening. Why not surprised your host and hostess with a Seven Layer Salad that will be a delicious hit at the party?

Seven Layer Salad
1 head lettuce, torn into bite sized pieces
1 cup celery, chopped
1 green pepper, chopped
1 red onion, chopped
1 cup sweet peas (cooked)
1 cup Miracle Whip
1 cup shredded cheddar cheese
4 oz. bacon bits

In a glass bowl, starting with your lettuce, layer the ingredients. Keep salad in your refrigerator overnight before serving.

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Most people think a tossed salad should be lettuce, tomatoes, and a few garnishments thrown into a salad bowl. Here are a few tips to make your tossed salad a hit at your next family gathering!

- Always handle salad greens with care.

- Wash, drain and dry greens before storing and chill the greens quite well before using.

- To core lettuce, hit the stem head with the end down on the counter top and twist the core out.

- Tear the greens into bite size pieces with your hands instead of using a knife. Metal will make your greens turn brown faster than just tearing with your hands.

- Do not cut tomatoes for a tossed salad. The juice from the tomato will thin your salad dressing and wilt your tomatoes. Instead, use cherry tomatoes in your salad for a nice flavor and to preserve your delicious salad recipe.

- If you are using cucumbers, be careful for highly polished skins. The cucumbers probably have been waxed. Slice the skin off and then add the cucumbers to your healthy salad.

- Use wild greens such as dandelion, sorrel or winter cress for a different flavorful salad.

Remember these tips the next time you make a tossed salad!

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After a long day at work or school, the last thing you want to think about is what you are going to cook for dinner. Because of the fast paced life we all lead, many people turn to fast food because it is readily available. But there is a much healthier option when you need a meal quickly. The salad bar at your favorite restaurant is great for your health and diet, when healthy options are selected.

The recommended serving for your daily intake of fruits and vegetables is 5 to 7 servings a day. By making a salad as your main dish, that one salad alone can be about 6 servings. Because the salad bar has many healthy options, you can very easily reach your daily intake of fruits and vegetables.

What are some of the best options at the salad bar besides leafy greens? Look for the brightly colored vegetables such as carrots, peppers, broccoli, and peas. Add some protein to your salad with no more than 3 ounces of chicken, turkey, or tuna. Even explore other options such as boiled eggs, cottage cheese, beans, chick peas, or tofu for a delicious salad.

Be careful when adding other items to your salad. Of course we all love cheese on our salads but cheese has many calories and fat. Use very little cheese as possible. Also skip any mayonnaise based salads such as potato or macaroni salad. These salads are full of calories and are not suitable if you are trying to lose weight. Also be very careful with your salad dressing. A creamy based dressing, such as blue cheese, is about 75 calories per tablespoon. Go for the low fat or fat free dressing for your salad, or even make you own. Mix a few teaspoons of olive oil with some balsamic vinegar for a low calories salad dressing that has a great flavor. To top off the salad, add some raisins and/or sunflower seed for a tasty flavor. Also, make sure to go light on the bacon and croutons. Those options are just more calories.

So remember, when you are in a rush for lunch or dinner, visit the local salad bar! Use these tips and your will make your own healthy meal!

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