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Healthy Salad Recipes & Ideas

healthy salad recipesMixed Greens, Fruit & Nuts with Curry Dressing (recipe below)
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Sweet! Potato Salad

This healthy salad recipe could be called the "any which way" potato salad because you can do lots of variations on its ingredients based on what you're in the mood for or what's on hand.

  • For potatoes: just about any color potato -- our favorite picks are Yukon golds, reds, blues, purples, any fingerlings and sweet, of course -- either steamed, roasted or boiled. 
  • For onions: we like a nice sweet Vidalia or a fresh leek but regular onions could work and even young onions (green, scallion, or spring) -- either sautéed, caramelized, or raw. 
  • For greens, choose either arugula, spinach or baby kale. 
  • For cheese: go for chèvre, feta or Gorgonzola. 
  • Our vinegar favorites for this dish are simple apple cider vinegar and balsamic, but let your taste be your guide. 
  • And for some extra flavor, we'll throw in a little roasted garlic from time to time.

Truth be told, there is no hard and fast recipe, just toss any of these ingredients together and get it seasoned like you want it...any way you want it...it's going to be good!

Mavenjoy Ingredient Tip
Thoroughly wash leeks: submerge leek in bowl full of water, vigorously swish around, drain and repeat 2-3 time then rinse.
  Mavenjoy Ingredient Pick
Belle Chevre Confetti Goat Cheese Crumbles

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Sweet! Potato Salad

Mavenjoy Tip
Thoroughly wash leeks: submerge leek in bowl full of water, vigorously swish around, drain and repeat 2-3 time then rinse.
  Mavenjoy Pick
Belle Chevre Confetti Goat Cheese Crumbles

3-4 medium to large sweet potatoes, peeled and cut into large bite size pieces

1 organic leek, trimmed and sliced (caramelized onions substitute nicely too)
2-3 cups organic arugula, loosely packed
2 oz. chévre goat cheese, crumbled
2-3 tablespoons organic raw apple cider vinegar and/or balsamic vinegar
Olive oil
Salt and pepper to taste

Steam potato pieces until cooked through but not mushy. Cool down in refrigerator (about 20 minutes). Heat skillet over medium-high heat. Add a couple of splashes of olive oil and swirl around pan. Add leeks and cook until soft but still bright green. Cool down in refrigerator (about 20 minutes). Approximately 20-30 minutes before serving, toss potatoes and leeks together while drizzling in olive oil and vinegar. Crumble in goat cheese, add salt and pepper and gently stir to combine. Refrigerate until ready to serve. Can also be served at room temperature. 

Feta Potato Salad Recipe Variation:
Substitute roasted or steamed red, gold, blue, and/or purple potatoes for sweet potatoes. Substitute 
caramelized onions for leeks. Combine all ingredients while potatoes and onions are still warm. Add more olive oil and/or vinegar to taste. Serve warm, room temperature or chilled -- all good.

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Savory Salad with Backyard Vinaigrette

About as straightforward as it gets...whatever's growing fresh and available. Our humble container garden always has fresh herbs and arugula growing and they've become our superstars for brightening up a ho-hum salad.

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Savory Salad with Backyard Herb Vinaigrette

3 cups organic romaine lettuce, torn into large bite-size pieces

1 cup organic baby arugula
2 organic carrots, grated
1 organic cucumber, chopped
1/2 cup organic grape, cherry or pear tomatoes, halved
1 organic green onion, chopped (green part only*)
1 can organic kidney beans or other beans, drained and rinsed
1/4 cup organic feta cheese, crumbled
For Dressing:
3 tablespoons of chopped fresh organic herbs (heavy on the basil + a bit of whatever else is growing in the backyard; for us, that's typically thyme, oregano, rosemary, mint, cilantro)
3-4 tablespoons of olive oil

3 tablespoons vinegar (a mix of organic rice vinegar and red wine vinegar works well)
1 tablespoon water
1/2 teaspoon minced garlic
1-2 teaspoons tamari or soy sauce 
1 teaspoon local honey
Pepper to taste

Combine first 7 ingredients and toss. Combine dressing ingredients in blender carafe and blend until thoroughly mixed. Drizzle dressing over salad mix to taste and gently toss. Crumble feta on top and serve.

Servings: 2 entree salads or 4 small side salads

* Using the green parts of green onions works well in raw dishes like salads and dips because they're typically milder than the white parts, which can be reserved for dishes that will be cooked.

Summer Salad "Pizza"

This is the recipe for all your fresh, local, organic summer bounty! These ingredients are ideal right our of your garden or from your local farmers market or your CSA! Well... seasonal, local avocados can be hard to come by, but they really marry these summer flavors together and add a sumptuous richness; however, the recipe can stand on its own too. For a nice, light summer dessert with this healthy salad recipe, halve some luscious ripe figs and sop up the leftover balsamic dressing from your salad.

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Summer Salad "Pizza"

Mavenjoy Ingredient Notes
~ Burpless and Asian cucs are typically sweeter with fewer and smaller seeds~
~  Heirloom tomatoes are perfecto for this: try a Cherokee Purple or Armana Orange ~

6 large organic salad green leaves like organic romaine or red leaf lettuce
3 small organic cucumbers, peeled and sliced laterally for long, thin layer
1/4 cup fresh organic basil, chiffonade cut and divided
2 large organic tomatoes, sliced thick
1/2 avocado, peeled and thin sliced (optional)
1 ear of organic corn, cooked and kernels cut off the cob, divided
Sweet onion to taste, chopped or thinly sliced (optional)
Olive oil
Balsamic vinegar
Salt & pepper
Organic feta or goat cheese, crumbled

Create a base layer with 2 lettuce leaves, stem sides pointing in and overlapping on each plate. Chiffonade cut remaining leaves and set aside. Place cucumber slices in a single layer atop lettuce leaves. Sprinkle half the basil and half the remaining lettuce ribbons over each cucumber layer, very lightly salt and pepper and hit with a quick drizzle of olive oil. Place tomato slices in a single layer over cucumbers/lettuce/basil layer on each plate. Tuck avocado slices in/around/atop "pizza". Sprinkle remaining basil and lettuce ribbons and onions, if using, over tomatoes. Salt and pepper to taste. Give a generous drizzle of olive oil and balsamic across each "pizza" and top with corn kernels and crumbled feta.
Servings: 2 entree salads

Mixed Greens, Fruit & Nuts with Curry Dressing

Another way to mix up the ubiquitous salad, go sweet over savory from time to time. This healthy salad recipe also travels and stores well because it's even tasty as it wilts and soaks in the flavors yet the nuts and apples still give it crunch. (Pictured Above)

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Mixed Greens, Fruit & Nuts with Curry Dressing

4 cups organic mixed salad greens, loosely packed
2-3 organic carrots, grated
1 cup halved organic grapes
1 cup chopped organic apple
1/2 cup pomegranate seeds
1/2 cup chopped walnuts, toasted
1/4 cup sunflower and/or pumpkin seeds 
1 tablespoon chopped organic chives or the greens of green onions
1 tablespoon flax seeds, ground
1/4 cup organic feta or goat cheese, crumbled

For Dressing:
2 tablespoons + 1/2 teaspoon extra virgin olive oil ~
Mavenjoy Pick: Stonehouse Blood Orange Olive Oil ~
Drizzle of toasted sesame oil (optional)
1 tablespoon balsamic vinegar
1/4 teaspoon dijon
1 tablespoon of plain organic yogurt ~ Mavenjoy Pick: Redwood Hill Farm Goat Milk Yogurt ~
1 tablespoon water
1/2 teaspoon honey
1/4 teaspoon of curry powder ~ Mavenjoy Pick:  Organic Curry, Eco-size ~
1/8 teaspoon of cinnamon ~
Mavenjoy Pick:  Organic Cinnamon, Eco-size ~

Combine salad ingredients and toss. Combine all dressing ingredients in a small jar and shake vigorously. Drizzle a little dressing over salad and gently toss again. Plate salad, drizzle with additional dressing to taste and top with crumbled feta.

Asian Rainbow Salad

Pretty is as pretty does. This colorful, crisp salad is as much a feast for the eyes as it is for the body. It's jam packed with color, super foods, nutrients and loads of flavor!

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Asian Rainbow Salad

1 heaping cup thinly sliced organic red cabbage
2-3 cups organic romaine lettuce, Napa or Savoy cabbages - torn into bite-size pieces, loosely-packed
1 organic cucumber, seeded and cut into 1 inch strips
15-20 organic snow peas, trimmed and blanched or raw
1 cup organic edamame, cooked
1-2 organic carrots, grated
1 organic green onion, sliced (green tops only)
Optional: Sustainably-fished shrimp, cooked
1/4 cup whole almonds, toasted then slivered/chopped
For Dressing
2 tablespoons toasted sesame oil

1 tablespoon olive oil
2 tablespoons organic rice vinegar
1 tablespoon water
1 1/2 teaspoons soy sauce  ~ Mavenjoy (Gluten Free) PickSan-J Organic Reduced Sodium Gluten Free Tamari ~
1/2 teaspoon Sriracha hot chili sauce
2 teaspoons organic peanut butter
1/2 teaspoon local honey

Combine first 8 salad ingredients (through shrimp) in large bowl. Whisk together dressing ingredients until completely combined. Drizzle over salad and toss. Plate and sprinkle nuts over each serving. 
Servings: 2 large salads or 4 small salads

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