Quinoa Garden Salad

2 c. water

1 c. quinoa, well-rinsed

1 red bell pepper, chopped

1 green bell pepper, chopped

1/2 yellow bell pepper, chopped

2 tomatoes, chopped

1 bunch green onions, chopped

1 14-oz. can chickpeas, drained and rinsed

1/2 c. chopped fresh parsley

1/4 c. chopped fresh mint

1/2 c. fresh lemon juice

1 T. soy sauce

Tabasco sauce

Freshly ground black pepper

Make sure the quinoa is rinsed well before cooking or it will be very bitter.

Put quinoa in a saucepan with the water. Bring to boil, reduce heat, cover, and cook for 15 minutes, until water is absorbed. Remove from heat and set aside to cool.

Meanwhile, combine the bell peppers, tomatoes, green onions, chickpeas, parsley, and mint in a large bowl. Add the cooked quinoa and mix well. Add the lemon juice, soy sauce, and several dashes of Tabasco sauce; toss well to coat. Add black pepper to taste. Cover and refrigerate at least 2 hours before serving.

Serves 6-8.

Adapted from Forks over Knives, p. 110.   

Strawberry Salad with Feta, Arugula & Pickled Red Onions

1 large red onion 

1/2 c. white balsamic vinegar

1 t. sugar

1/2 t. salt

5 oz. baby arugula

1/4 c. chopped fresh flat-leaf parsley

1/4 c. chopped fresh mint

2 lbs. fresh strawberries, hulled and halved or quartered

3/4 c. (4 oz.) crumbled feta cheese

1/2 c. toasted pistachios

1/4 c. olive oil

Cut onion in half lengthwise and thinly slice into half-moons. In a medium bowl stir together vinegar, sugar, and salt; add sliced onion and stir to combine. Let stand 10 to 15 minutes.

Meanwhile, on a platter or salad plates arrange arugula, parsley, and mint. Top with strawberries, feta, pickled onions, pistachios, and, if you like, additional parsley and mint. Stir olive oil into pickling liquid; drizzle over salad(s).

Serves 8.

Adapted from Better Homes & Gardens magazine, May 2022, p. 91. 

Winter Greens Salad with Creamy Walnut Vinaigrette

3/4 c. walnuts, divided

1/2 c. canola oil

1-1/2 T. finely chopped shallot

2-1/2 T. sherry vinegar

2 T. mayonnaise

1 T. cold water

1/2 T. Dijon mustard

1/4 t. kosher salt

1/8 t. freshly ground black pepper

8 c. torn hearty greens (such as escarole, radicchio, or endive)

1/4 c. lightly packed fresh flat-leaf parsley leaves, roughly chopped

1/4 c. lightly packed fresh mint leaves, torn

1 oz. pecorino Romano or Parmesan cheese, shaved (about 1/2 c.) 

Preheat oven to 300 degrees. Spread walnuts in an even layer on a baking sheet. Toast in oven until golden brown and fragrant, about 20 min. Remove from oven; cool about 15 min.

When walnuts are cool, combine 1/4 c. walnuts and canola oil in a blender. Pulse until well incorporated, 4-5 times (a few chunks are fine). Set aside.

In a medium bowl, whisk together shallot, sherry vinegar, mayonnaise, water, and Dijon mustard until well combined. Slowly whisk in walnut mixture until emulsified. Season with salt and pepper.

Combine hearty greens, parsley, and mint in a large mixing bowl. Add 1/2 c. of the vinaigrette; toss to combine. Mound salad into a serving bowl. Drizzle with remaining dressing. Top with pecorino cheese and remaining walnuts.

Serves 6.

Adapted from Southern Living magazine, Dec. 2021, p. 95.

Roasted Parsnips & Sweet Potatoes with Olive Dressing

2 lbs. parsnips, peeled, thin ends trimmed, halved or quartered lengthwise (depending on thickness)

5 T. extra virgin olive oil, divided

Kosher salt

2 lbs. sweet potatoes, peeled, ends trimmed, cut lengthwise into wedges

3 T. fresh lemon juice

1/2 small shallot, finely chopped

1 small clove garlic, finely chopped

1/2 c. pitted black, green, or kalamata olives (or a combination), roughly chopped

1/2 c. loosely packed fresh mint leaves, roughly chopped

1/2 c. fresh cilantro, roughly chopped

Heat oven to 375 degrees.

On a large rimmed baking sheet, toss parsnips with 1 T. olive oil and 1 t. salt. Arrange in a single layer and roast 10 min.

Meanwhile, on second baking sheet, toss sweet potatoes with 1 T. olive oil and 1 t. salt. Arrange in a single layer.

Toss parsnips, return to oven along with potatoes, and roast, stirring vegetables after 25 min. Roast until golden brown and tender, 40-50 min. total.

While vegetables roast, combine lemon juice, shallot, garlic, and remaining 3 T. olive oil in a small bowl. Stir in olives.

When ready to serve, transfer vegetables to a platter and spoon dressing on top. Sprinkle with mint and cilantro. Serve warm or at room temperature.

Serves 10.

Adapted from WomansDay.com, Nov. 2021. 

Lentil Salad with Lemon, Fresh Herbs & Arugula

1-1/2 c. green lentils, rinsed

3 c. low-sodium vegetable broth

Zest of 1 lemon

Juice of 2 lemons

2 cloves garlic, peeled and minced

1/2 c. finely chopped cilantro

2 T. finely chopped mint

4 green onions, white and green parts, finely chopped, plus more for garnish

Salt and black pepper to taste

4 c. arugula

Place the lentils in a medium saucepan with the vegetable broth and bring to a boil over high heat. Reduce heat to medium, cover, and cool 35-45 min. or until lentils are tender but not mushy.

Drain the lentils and place them in a large bowl. Add the lemon zest and juice, garlic, cilantro, mint, green onions, salt and pepper, and mix well.

To serve, divide the arugula between 4 plates. Spoon the lentil salad on top and garnish with freshly chopped green onions.

Serves 4.

Adapted from Forks Over Knives: The Cookbook, p. 70.

"Little Green Dress" Sauce for Everything

2 medium shallots

2 garlic cloves

3 T. red wine vinegar

2/3 c. Castelvetrano olives, pitted

1-1/2 T. capers, rinsed 

2 oil-packed anchovy filets (optional)

1 bunch fresh flat-leaf parsley (about 1 c. packed) 

2 1/2-oz. packages fresh mint (about 1/2 c. packed)

1/2 c. good-quality extra-virgin olive oil

Grated zest of one lemon

1/4 c. fresh lemon juice

1 t. hot sauce

1/2 t. kosher salt

In a small food processor, mince the shallots and garlic, then stir them together in a small bowl with the red wine vinegar. Set mixture aside for about 20 minutes, to allow it to pickle.

Meanwhile, mince the olives, capers, and anchovies in the food processor. Transfer to a medium bowl.

Pick the leaves and small stems from the parsley and the leaves from the mint; mince in the food processor. Add to olive mixture.

Add the pickled shallot mixture, olive oil, lemon zest, lemon juice, hot sauce, and salt to the olive mixture. Stir it all together and let sit for a minimum of 30 minutes before serving. 

Serving ideas: Serve over eggs at breakfast. Use as a topping for avocado toast. Stir into mashed avocado and serve with tortilla chips or crudites. Good with anything!

Sauce can be kept refrigerated in a sealed container up to 1 month. Make sure all the green is submerged in olive oil to prevent browning. Do not freeze. 

Makes 2 cups.

Adapted from Vivian Howard recipe, Better Homes & Gardens magazine, May 2021, p. 94.

Marinated Beet Salad

 2 small or 1 large Fresno pepper, finely chopped

1 medium shallot, finely chopped

2 T. olive oil

2 T. fresh lemon juice

1/2 t. salt

4 medium or 2 large red and/or golden beets cut into matchsticks or thin strips

1/3 c. plain yogurt

1/4 c. tahini

1 T. lemon juice

1/3 c. goat cheese or feta cheese, crumbled

1/2 c. pomegranate arils

1/3 c. chopped pistachios

1/3 c. chopped fresh mint

1/4 c. chopped fresh parsley

For marinade: In a large bowl, combine pepper, shallot, olive oil, lemon juice, and salt. (If using different colors of beets, divide marinade into separate bowls for each color.) Add beets to marinade; stir to coat. Let stand at least 10 minutes, stirring occasionally.

Meanwhile, in food processor, combine yogurt, tahini, and lemon juice. Cover and blend until fluffy.

To serve, spread tahini mixture on a large platter, making a swoosh with the back of a spoon. Lift beets out of marinade, draining excess into the bowl. Place beets on tahini mixture. Sprinkle on cheese, pomegranate arils, pistachios, mint, and parsley. Drizzle with additional marinade.

Serves 4.

Adapted from Better Homes & Gardens magazine, Oct. 2020, p. 124.  

Lentil Salad with Lemon and Fresh Herbs

3 c. low-sodium vegetable broth
1-1/2 c. dry French lentils, rinsed and drained
2 lemons
1/2 c. finely chopped green onions
1/2 c. finely chopped fresh cilantro
2 T. finely chopped fresh mint
2 cloves garlic, minced
Sea salt and freshly ground black pepper, to taste
4 c. arugula

In a medium saucepan, bring broth and lentils to boiling; reduce heat to medium. Cook, covered, 25-30 minutes or just until lentils are tender; drain. Transfer lentils to a large bowl.

Remove 2 t. zest and squeeze 6 T. juice from lemons. Stir lemon zest, lemon juice, scallions, cilantro, mint, and garlic into lentils. Season with salt and pepper. Serve over arugula.

Makes 8 c.

Adapted from ForksOverKnives.com.

Sunshine Gazpacho

2 medium apples, peeled and cored
1 T. lemon juice
10 fresh mint leaves, divided, plus extra for garnish
1-2 (1-3/4 c.) cucumbers, peeled, seeded, and roughly chopped
1 lb. yellow heirloom tomatoes, peeled and roughly chopped*
1 2"-thick wedge yellow onion
1 fresh Anaheim chili pepper, seeded and chopped (use gloves and don't touch your face)
1 small clove garlic
1 t. sherry vinegar or white wine vinegar
Tabasco sauce
Sea salt
Cracked black pepper

Thinly slice enough apple for garnish; toss slices in lemon juice. Chop remaining apples. Finely chop 2 of the mint leaves.

In a blender or food processor, combine chopped apples, remaining mint leaves, cucumbers, tomatoes, onion, chili pepper, garlic,  and vinegar. Blend until smooth. Season to taste with Tabasco sauce and salt.

Transfer soup to an airtight container and cover. Refrigerate at least 1 hour. Garnish with sliced apple, additional mint leaves, and pepper.

*Any color tomato will work, but red tomatoes won't be "sunshine"-y.

Makes 4-5 cups.

Adapted from Forks Over Knives, Summer 2019, p. 57.

Seasonal Grain Salads

5-1/2 c. vegetable broth
3 c. quinoa, bulgur, and/or millet
Dressing and toppings as below

In a 3-4 qt. saucepan combine vegetable broth and grains. Bring to boiling; reduce heat and cook, covered, 15 minutes or until liquid is absorbed.

Prepare dressing while grains are cooking.

When grains are ready, divide cooked grains between 6 bowls. Add desired toppings and top with dressing.

Winter:
Dressing: 1/3 c. lemon juice; 1/3 c. olive oil; 1 clove garlic, minced; 1/4 t. salt; 1/4 t. black pepper
Toppings: 4 c. torn fresh chicories, such as escarole, radicchio, and/or endive; 3 c. chopped celery; 2 c. chopped cauliflower; 1/2 c. halved pitted Kalamata olives; 1/3 c. thinly sliced dried apricots

Spring:
Dressing: 1/2 c. olive oil; 1 t. lime zest; 1/4 c. lime juice; 1/2 t. salt; 1/4 t. black pepper
Toppings: 2 carrots, cut into thin ribbons; 1 c. snap peas, halved diagonally; 1 c. sliced English cucumber; 1/2 c. thinly sliced radishes; 1/4 c. chopped fresh mint; lime wedges

Summer:
Dressing: 1/2 c. olive oil; 1 t. lemon zest; 1/4 c. lemon juice; 1 T. snipped fresh oregano; 1/2 t. salt; 1/4 t. black pepper
Toppings: 4 c. fresh baby spinach leaves; 2 c. blackberries; 1 fennel bulb, halved, trimmed, and thinly sliced; 1 bunch green onions, sliced; 1 c. halved cherry tomatoes; 1 c. coarsely chopped pistachio nuts; 4 oz. goat cheese, crumbled

Fall:
Dressing: 1/2 c. olive oil; 1/4 c. cider vinegar; 2 T. maple syrup; 1/2 t. salt; 1/4 t. black pepper
Toppings: 4 c. fresh baby kale; 2-1/2 c. roasted cubed butternut squash; 2 c. slices roasted beets; 4 oz. crumbled blue cheese; 1/4 c. chopped fresh parsley

Serves 6.

Adapted from Fast & Fresh, p. 74. 

Citrus Salad with Mustard Vinaigrette

1 T. whole grain mustard
1 T. lemon juice
1/4 t. kosher salt
Pinch of black pepper
2 T. extra-virgin olive oil
4 c. mixed salad greens
2 blood oranges, grapefruits, tangerines, or navel oranges (or any combination), peeled and cut into 1/2" thick rounds
2 medium red or yellow beets, cooked, peeled, and quartered
1 T. thinly sliced red onion
1/4 c. hazelnuts, chopped
2 T. chopped dill or mint (optional)

In a small bowl, stir together mustard, lemon juice, salt, and pepper. Add oil and vigorously whisk until combined.

On a large platter, toss greens with half of the dressing. Place citrus and beets over greens and drizzle with remaining dressing. Top with onion, hazelnuts, and chopped herbs, if using. Serve immediately.

Serves 4.

Adapted from O: The Oprah Magazine, Jan. 2019, p. 95.

Moroccan Red Lentil Soup

3-1/2 c. chicken or vegetable stock
2 small red bell peppers, seeded and chopped
1-1/4 c. red lentils, rinsed
1 onion, chopped
5 cloves garlic
2 T. olive oil
1-1/2 t. ground cumin
1 to 1-1/2 t. harissa paste
Salt and pepper to taste
Greek yogurt, for garnish
Chopped cilantro, for garnish (can also use mint, parsley, or chives)

In large saucepan, simmer stock, peppers, lentils, onion, garlic, olive oil, cumin, and harissa paste over medium-low heat, covered, until onions are tender, about 15 minutes. Puree in batches or with an immersion blender. Season with salt and pepper. Ladle into bowls and top with yogurt and cilantro before serving.

Serves 4-6.

Adapted from Rachel Ray Everyday magazine, p. 26.   

Bulgur Salad with Nuts, Honey, Cheese, and Pomegranate

1 c. coarse bulgur wheat (#3)
1 t. salt
1/2 c. extra-virgin olive oil
1/4 c. chopped toasted almonds
1/4 c. chopped toasted walnuts
1/4 t. ground allspice
1/4 c. pomegranate molasses
2 t. red wine vinegar
2 t. honey
2 scallions, ends trimmed, thinly sliced
1-1/2 c. baby arugula, washed and dried
1/4 c. chopped fresh mint
1 c. crumbled goat cheese
1/4 t. pepper

Fill a medium pot two-thirds with water and set it over medium-high heat. Bring to a boil. Add bulgur and salt. Boil for 6 minutes. Strain the bulgur.

While the bulgur is still warm, add oils, nuts, allspice, molasses, vinegar, and honey. Mix well.

Add the scallions, arugula, mint, cheese, and pepper. Toss to combine. Adjust seasoning with more salt and pepper, if necessary.

Serve at room temperature.

Serves 4.

Adapted from The Everything Mediterranean Cookbook, p. 89.

Penne with Chard & Sausage

2 T. extra-virgin olive oil
1 lb. sweet or hot Italian sausage, removed from casing and crumbled
1-1/2 lbs. (9-12 stems with leaves) ruby, green, or rainbow chard, thinly sliced
3 garlic cloves, minced
1-1/2 c. diced fresh or canned tomatoes
1 c. vegetable broth
3 T. chopped fresh basil
1 T. chopped fresh mint
1 lb. penne or other similar short pasta
Salt and freshly ground black pepper
Freshly grated Parmesan, to serve

Heat the oil in a large heavy saucepan or Dutch oven over medium-high heat. Add the sausage and saute until brown, 8-10 minutes. Add the Swiss chard and garlic and saute until the chard is wilted and the garlic is fragrant, about 3 minutes. Add the tomatoes, broth, basil, and mint. Reduce the heat and simmer while you cook the pasta.

Bring a large pot of salted water to a boil. Add the pasta and cook until al dente: drain well. Transfer to a warmed serving bowl.

Season the pasta sauce with salt and pepper. Add the sauce to the pasta and toss well. Serve immediately, passing the Parmesan at the table.

Serves 4-5.

Adapted from The Garden-Fresh Vegetable Cookbook, p. 167.

Jeweled Beet Salad

4 medium-sized beets with greens
1/4 c. rice vinegar, plus more to taste
2 T. chopped fresh chives
2 T. chopped fresh mint
1 T. fresh orange juice
1/4 c. extra-virgin olive oil
Salt and freshly ground pepper
4 oz. soft fresh goat cheese, crumbled, divided

Separate the beet greens from the roots. Discard any bruised or damaged leaves. Chop the stems into 1/4-inch pieces and the leaves into 1/4-inch ribbons. Peel the roots and grate with a box grater or food processor.

Combine the greens and grated roots in a steamer and steam over boiling water for about 5 minutes, until tender. Immediately plunge into boiling water to stop the cooking. Drain well.

Whisk together the vinegar, chives, mint, and orange juice in a medium bowl. Whisk in the oil until fully incorporated. Season with salt and pepper. Add the greens and beets and toss to mix. Adjust salt, pepper, and vinegar to taste.

Crumble 3/4 of the goat cheese over the salad and toss to mix. Garnish with the remaining goat cheese and serve.

Serves 6.

Adapted from The Garden-Fresh Vegetable Cookbook, p. 112. 

Best-of-It Bulgur Pilaf

2 c. vegetable broth
1 c. medium bulgur
1 T. dehydrated minced onion
Salt and freshly ground black pepper
1/2 c. dried cranberries
1/2 c. toasted slivered almonds
1 t. dried parsley or mint or 1 T. fresh

Bring the broth to a boil in a large saucepan. Add the bulgur and onion; stir to combine. Reduce heat to low and season with salt and pepper to taste. Cover and simmer until the bulgur is tender and the liquid is absorbed, about 8 minutes.

Remove the pan from the heat and stir in the cranberries, almonds, and parsley or mint. Cover and let stand 10 minutes before serving.

Makes 4 servings.

Adapted from Apocalypse Chow!, p. 138. 

Linguine with No-Cook Sauce

3 lbs. plum tomatoes, seeded and chopped
2/3 c. chopped fresh basil
1/4 c. olive oil
1/4 c. chopped flat-leaf parsley
2 T. chopped fresh mint
2 t. grated orange zest
3 garlic cloves, minced
Salt to taste
1/2 t. pepper
12 oz. linguine
1/4 c. Parmesan cheese

Mix the tomatoes, basil, oil, parsley, mint, orange zest, garlic, salt, and pepper together in a bowl. Let stand at least 30 minutes or up to 2 hours at room temperature.

Cook pasta per package directions. Drain well and put into a large bowl. Top with sauce and sprinkle with Parmesan.

Serves 4.

Adapted from Eat to Beat High Blood Pressure, p. 154.

Garbanzo-Vegetable Salad

1 1-lb. can garbanzo beans (chick peas), rinsed and drained (or 2 c. cooked beans)
1 c. chopped tomato
1/2 c. chopped cucumber (if skin has been waxed, peel cucumbers before chopping)
1/3 c. chopped green bell pepper
1/3 c. chopped red onion
1/4 c. thinly sliced black olives
1 T. dried parsley flakes
1/2 t. dried mint leaves
2 T. olive oil
3 T. vinegar
1 T. water
1 T. fresh lemon juice
2 t. sugar
1/2 t. grated lemon peel
3 cloves garlic, crushed
1/4 t. salt
1/4 t. pepper

In a large bowl, combine beans, tomato, cucumber, bell pepper, onion, and olives. Sprinkle with parsley and mint. Mix well.

In a small bowl, combine oil, vinegar, water, lemon juice, sugar, lemon peel, garlic, salt, and pepper. Mix until blended. Pour over vegetables and mix well.

Cover and chill several hours or overnight. Stir before serving.

Makes 6 servings.

Adapted from The Meatless Gourmet, p. 242.  

Watermelon Pizza

1 watermelon slice, cut round and 1" thick
1/2 c. ricotta
1/4 c. softened cream cheese
1 T. honey
1/2 t. vanilla
Fresh berries (raspberries, blueberries, blackberries, and/or sliced strawberries)
Fresh mint leaves
Toasted coconut

Mix ricotta, cream cheese, honey, and vanilla. Spread on watermelon slices. Top with berries, mint, and coconut. Slice into wedges to serve.

Adapted from Good Housekeeping magazine, July 2016, p. 111. 

Spring Vegetable Salad

2 T. white balsamic vinegar
1 t. Dijon mustard
1 t. honey
1/4 c. olive oil
1 bunch baby carrots, shaved or thinly sliced
6 radishes, shaved or thinly sliced
1/4 red onion, shaved or thinly sliced
6 c. torn lettuce
1/4 c. sunflower seeds
1/4 c. torn mint
Salt and pepper to taste

Whisk together vinegar, mustard, and honey in a small bowl; whisk in olive oil and set aside.

In a large bowl, place lettuce, carrots, radishes, red onion, sunflower seeds, and mint. Season with salt and pepper. Add dressing and toss.

Serves 6.

Adapted from Food Network Magazine, April 2016, p. 92.