Orange, Pineapple, Papaya Salad

 
   Image by Naito8 at FreeDigitalPhotos.net

Image by Naito8 at FreeDigitalPhotos.net

 
 

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 medium sized pineapple, cut into 1-inch pieces
  • 4 oranges, segments cut out from membrane
  • 1 large papaya, cut into pieces
  • 2 TBS sliced almonds

Directions:

  1. Cut fruit and mix together.
  2. Sprinkle with sliced almonds.

Serves 4

Healthy Cooking Tips:

Cutting the orange segments as suggested in our preparation tip will eliminate the bitterness and rough texture of the membrane without the segments falling apart.

Recipe by WHFoods.org

 

Broiled Salmon Salad

 
   Image by rakratchada torsap at FreeDigitalPhotos.net

Image by rakratchada torsap at FreeDigitalPhotos.net

 
 

Prep and Cook Time: 20 minutes

Ingredients:

  • 3/4 lb salmon filets cut in 4 pieces
  • 2 TBS chopped fresh mint
  • 3 TBS chopped fresh basil
  • 2 TBS chopped fresh cilantro
  • 2 TBS lemon juice
  • 2 TBS extra virgin olive oil
  • 3 TBS chopped pumpkin seeds
  • salt & pepper to taste
  • 1 head romaine lettuce, rinsed and chopped
  • 1 medium tomato, seeds and excess pulp removed and sliced
  • 1/2 medium avocado cut into 1 inch chunks
  • 2 TBS lemon juice
  • extra virgin olive oil to taste
  • salt & pepper to taste

Directions:

  1. Cut salmon into 4 pieces, season with salt and pepper, place on a plate and set aside. Preheat broiler on high and put stainless steel skillet (make sure handle is also stainless) for about 10 minutes until very hot. Do not use glass or pyrex for this.
  2. Mix together mint, basil, cilantro, lemon juice, olive oil, chopped pumpkin seeds, salt and pepper. Set aside. This is your herb mixture.
  3. Prepare lettuce, tomato and avocado and toss with lemon juice, olive oil, salt and pepper.
  4. Remove pan from heat and place salmon on hot pan. Quick Broil salmon for about 4 minutes. Do not turn. Because pan is hot salmon will cook very quickly. Place on a plate next to salad and top with herb mixture. You will have some herb mixture left over. It is so good you may also want to drizzle it on the salad greens.

Serves 4

Recipe by WHFoods.org

 

Napa Cabbage Salad

 
  Photo by WHFoods.org

Photo by WHFoods.org

 
 

Prep and Cook Time: 15 minutes

Ingredients:

  • 4 cups finely chopped Napa cabbage
  • 1/2 cup chopped scallion
  • 1 medium tomato, seeds and excess pulp removed
  • Optional: 1/4 cup soaked hijiki seaweed or organic arame; 1 cup chopped cooked chicken breast

Dressing

  • 1 tsp grated fresh ginger
  • 2 medium cloves garlic, pressed
  • 1 TBS rice vinegar or lemon juice
  • 1 tsp honey
  • 2 TBS soy sauce
  • 1/4 tsp dry mustard
  • 1 TBS extra virgin olive oil
  • salt and white pepper to taste

Directions:

  1. If you opt to include the seaweed, rinse and soak hijiki or organic arame in 1 cup warm water until softened, about 10 minutes. Drain and squeeze out excess water when ready.
  2. While hijiki or arame is soaking, chop cabbage, scallion and place in a bowl. Cut tomato in half and squeeze out seeds, cut out pulp, and slice in thin strips.
  3. Whisk together dressing ingredients and toss with     cabbage, tomato, and scallion (and hijiki or arame and/or chopped chicken if so desired). Sprinkle with sesame seeds.

Serves 4

Recipe by WHFoods.org