Salads, Sauces, & Dressings

 

Tomato-Peach-Barley Summer Salad

Prep Time

10 minutes

Cooking time

35-45 minutes

Ingredients

6 cups water
2 and 1/2 tsp salt
16 ounces dried pearled barley
4 limes
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

Directions

  1. Bring water to a boil in a large saucepan over high heat. Add 1 & 1/4 tsp salt and mix barley. 
  2. 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.
  3. 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.
  4.  Transfer the barley to a colander. Rnse under running cold water; drain well and transfer to a bowl.
  5. 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.

Note:

Add only 3 limes if you want it to be less tart.

Yields:

4 Servings

 

Mint-Sesame-Cucumber Salad

Prep Time

5-7 minutes

Cooking Time

4-6 minutes

Ingredients

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

Directions

  1. Wash and chop the cucumber - if organic, don't remove the peel. Set aside in a medium bowl.
  2. Place sesame seeds in a skillet on medium-high flame. Roast 4-6 mins until golden brown. Add to cucumber.
  3. Add mint leaves to cucumber and mix together.
  4. Keep in fridge to cool and add lemon juice, dressing, and salt just before serving. 

Note:

You can also add a tablespoon of sesame paste (tahini) to give this salad an extra sesame punch or in place of sesame seeds. 

Yields:

2 Servings


Barley Tabouleh

 

Prep:  

10 minutes

Cooking time: 

30-35 minutes (see Cooking Grains)

Ingredients:

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

Directions: 

  1. Keep cooked grain aside.
  2. Mix together all the cut ingredients (except oil, salt/pepper, lemon juice) in a medium size mixing bowl.
  3. Add the cooked barley, and rest of the ingredients.
  4. Mix together gently.
  5. Add oil, lemon juice, salt and pepper. Mix well.

Note:

You can add half an avocado and/or 2-3 oz of feta cheese for added flavor and nutrition.

Yields:

6 Servings

 


Arugula-Berry-Goat Cheese Salad

 

Prep: 

5 minutes

Ingredients: 

1.5 cups arugula
6 medium strawberries, quartered 
2 oz goat cheese, crumbled with hands

_

Learn more about arugula

Directions: 

  1. Toss all ingredients.
  2. Serve with the dressing of your choice. Balsamic vinegar goes well with this.

Yields:

2 Servings


Tzatziki

 

Prep: 

10 minutes

Cooking time: 

5 minutes

Ingredients: 

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

Directions: 

  1. In a food processor or blender, combine yogurt, cucumber, olive oil, lemon juice, salt, pepper, dill and garlic.
  2. Process until well-combined.
  3. Transfer to a separate dish, cover and refrigerate for at least one hour for best flavor.

Tips: 

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.

Yields: 

4 servings


Apple Sauce

Prep: 

10 minutes

Cooking time: 

20-30 minutes

Ingredients: 

3 Granny Smith apples or 2 large Mutsu apples
1 inch piece cinnamon
2 cloves
1/4 piece nutmeg
2 oz brown sugar
2 oz water

_

Learn more about apples

Directions: 

  1. Tie spices in sachet/cheese cloth and combine all the other ingredients (apples, water, sugar).
  2. Simmer over low heat, covered, until very soft (about 30 mins but stir every 8-10 mins and check for consistency). Puree.
  3. Puree less if you want it to be a chunky apple sauce. Taste and adjust seasoning.

Notes: 

Serve with whole grain/whole wheat toast, pancakes, or waffles. Or eat by itself as a nutritious snack

Yields: 

4 servings


Watermelon-Blueberry-Mint Salad

 

Prep: 

10-15 minutes

Cooking time: 

0 minutes

Ingredients: 

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

Directions: 

  1. Mix together all the ingredients except lemon juice and olive oil. Whisk lemon juice and olive oil and mix in gently into salad.

Note:

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.

Yield: 

4 servings