Salads, Sauces, & Dressings
Tomato-Peach-Barley Summer Salad
6 cups water
2 and 1/2 tsp salt
16 ounces dried pearled barley
1/3 cup olive oil (I used only 2 Tbsp of oil)
1 Tbsp sugar (I use coconut palm sugar)
3/4 Tsp coarsely ground black pepper
4 peaches (about 1.5 lbs. total), pitted and cut into 1/2 inch pieces
2 large (1 lb. total) tomatoes (preferably heirloom or farm fresh), seeded and cut into 1/2 inch pieces
4 scallions, thinly sliced
1/2 cup roughly chopped fresh basil
1/4 cup mint, chopped fine
Learn more about peaches
Adapted from: www.washingtonpost.com/lifestle/food
- Bring water to a boil in a large saucepan over high heat. Add 1 & 1/4 tsp salt and mix barley.
- Once water returns to a bol, reduce the ehat to low, covered for 35-45 minutes until barely is tender and somewhat creamy. Remove from heat.
- Meanwhile, finely grate 1 tablespoon lime zest into a large mixing bowl. Cut limes in haf and squeeze 1/2 cup juice into a bowl. Whisk oil, sugar, pepper, and remaining salt to form emulsified dressing.
- Transfer the barley to a colander. Rnse under running cold water; drain well and transfer to a bowl.
- Add the peaches, tomatoes, scallions, and basil; stir to gently coat and mix together well. Serve, or cover and keep in fridge up to 4 days.
Add only 3 limes if you want it to be less tart.
1 medium cucumber (preferably organic), chopped in wedges
8-12 mint leaves washed and coarsely chopped
1 Tbsp sesame seeds (preferably roasted until golden brown, 5-7 minutes)
Salt to taste (just before serving)
1 Tbsp lemon juice (optional)
Ginger dressing (optional; Momo Dressing brand from Whole Foods - no additives, organic)
Learn more about cucumber
- Wash and chop the cucumber - if organic, don't remove the peel. Set aside in a medium bowl.
- Place sesame seeds in a skillet on medium-high flame. Roast 4-6 mins until golden brown. Add to cucumber.
- Add mint leaves to cucumber and mix together.
- Keep in fridge to cool and add lemon juice, dressing, and salt just before serving.
You can also add a tablespoon of sesame paste (tahini) to give this salad an extra sesame punch or in place of sesame seeds.
30-35 minutes (see Cooking Grains)
1/4 cup barley (pearled)
1/2 large cucumber, diced
1 medium tomato, diced
8-10 pitted kalamata olives, quartered
1 cup parsely
1 Tbsp olive oil
1 Tbsp fresh lemon juice
Sea salt and pepper to taste
1/2 cup mint leaves, finely chopped
Learn more about tomatoes
- Keep cooked grain aside.
- Mix together all the cut ingredients (except oil, salt/pepper, lemon juice) in a medium size mixing bowl.
- Add the cooked barley, and rest of the ingredients.
- Mix together gently.
- Add oil, lemon juice, salt and pepper. Mix well.
You can add half an avocado and/or 2-3 oz of feta cheese for added flavor and nutrition.
Arugula-Berry-Goat Cheese Salad
1.5 cups arugula
6 medium strawberries, quartered
2 oz goat cheese, crumbled with hands
Learn more about arugula
- Toss all ingredients.
- Serve with the dressing of your choice. Balsamic vinegar goes well with this.
1 (8 oz) container of plain low-fat (preferably greek) yogurt
1 6-8 inch cucumber, peeled, seeded and diced
1 Tbsp olive oil
1/4 lemon juiced
1 and 1/2 Tsp dill, stems removed and coarsely chopped
1 and 1/2 cloves garlic, chopped coarsely
Salt and Pepper to taste
Learn more about yogurt
- In a food processor or blender, combine yogurt, cucumber, olive oil, lemon juice, salt, pepper, dill and garlic.
- Process until well-combined.
- Transfer to a separate dish, cover and refrigerate for at least one hour for best flavor.
For added flavor and nutrition, once blended, add in diced green or red peppers and 1 poblano pepper, and/or a chopped up medium tomato (with seeds removed).
Makes a great dipping sauce with raw veggies (especially carrots, celery, and cauliflower). It is also good in a wrap with chopped up onions, chick peas/black beans, and any kind of greens (arugula or baby kale work great!). Last but not least, it is a great accompaniment to spicy Indian food.
3 Granny Smith apples or 2 large Mutsu apples
1 inch piece cinnamon
1/4 piece nutmeg
2 oz brown sugar
2 oz water
Learn more about apples
- Tie spices in sachet/cheese cloth and combine all the other ingredients (apples, water, sugar).
- Simmer over low heat, covered, until very soft (about 30 mins but stir every 8-10 mins and check for consistency). Puree.
- Puree less if you want it to be a chunky apple sauce. Taste and adjust seasoning.
Serve with whole grain/whole wheat toast, pancakes, or waffles. Or eat by itself as a nutritious snack
Half a small watermelon (diced half inch)
4 oz feta cheese (crumbled)
Mint (4-5 sprigs chopped coarsely)
3 Tbsp lemon juice
1 Tbsp olive oil
Learn more about watermelon
- Mix together all the ingredients except lemon juice and olive oil. Whisk lemon juice and olive oil and mix in gently into salad.
Enjoy by itself as a refreshingly cool salad on a hot day, as a starter to a meal or as the dessert to end it all.