3 delicious salad recipes

Salads don’t have to be mostly greens and these three salads certainly are not. They are, however, hearty enough to be served as a main course, with ingredients like walnuts, beans and tuna plus plenty of protein and healthy fats.

Just a short 15-minute preparation time and you have a healthy and tasty salad for four.

• 250 g (1 c) chopped Granny Smith or other sweet-tart apples
• 15 mL (1 tbsp) lemon juice
• 30 mL (2 tbsp) low-fat mayonnaise
• 30 mL (2 tbsp) fat-free plain yogurt
• 1 celery stalk, chopped
• 50 g (1/4 c) red seedless grapes
• 30 ml (2 tbsp) chopped walnuts

1. Sprinkle the apples with lemon juice. Stir together the mayonnaise and yogurt in a small bowl.
2. Stir together the apples, celery, grapes and walnuts in a medium bowl. Add the dressing and toss to coat.

Nutritional information per serving: 95 Calories, 2 g Protein, 10 g Carbohydrates, 3 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 2 g Fibre, 70 mg Sodium

Served cold or heated, this salad has a lot going for it. It's full of flavour but low in calories and carbs. A short 15 minute preparation time and this healthy salad is ready to serve 10.

• 2 cans (550 ml/2 1/4 c) black beans, drained and rinsed
• 1 can (550 ml/2 1/4 c) whole kernel corn, drained
• 10 mL (2 tsp) minced garlic
• 1 medium green or red pepper, chopped
• 125 g (1/2 c) minced onion
• 125 ml (1/2 c) lime juice
• 10 mL(2 tsp) dried cumin
• 10 mL (2 tsp) dried oregano
• 30 mL (2 tbsp) chopped parsley
• 5 mL (1 tsp) crushed red pepper flakes (optional)
• 125 g (1/2 c) cooked barley (optional)

1. Stir together the beans, corn, garlic, pepper, onion, lime juice, cumin, oregano, parsley, red pepper, if desired, and barley, if desired, in a large bowl.
2. Mix well and serve chilled or heated.

Nutritional information per serving: 120 Calories, 7 g Protein, 23 g Carbohydrates, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 7 g Fibre, 135 mg Sodium

This salad has all the ingredients to make a healthy, delicious meal for four. Preparation time is 20 minutes and cooking time 5 minutes.

Dressing

• 55 g (2 oz) fresh green beans
• 250 g (8 oz) mixed salad greens
• 15 mL (1 tbsp) chopped parsley
• 15 mL(1 tbsp) snipped fresh chives
• 1 small red onion, thinly sliced
• 2 cloves garlic, chopped
• 30 mL (2 tbsp) extra virgin olive oil
• 15 mL (1 tbsp) red-wine vinegar
• Juice of 1/2 lemon
• Salt and freshly ground black pepper, to taste

Salad

• 1 can (550 g/18 oz) cannellini beans, drained and rinsed
• 12 radishes, thinly sliced
• 1 can (175 g/6 oz) water-packed tuna, drained
• 7 cherry tomatoes
• 1 red pepper, seeded and thinly sliced
• 1 yellow pepper, seeded and thinly sliced
• 1 green pepper, seeded and thinly sliced
• 8 black olives
• Fresh basil leaves

1. Place a steamer basket in a large pot with about eight centimetres (three inches) of water and bring to a boil over high heat. Add the green beans and steam until crisp-tender, five minutes.
2. Toss the salad greens with the parsley, chives and onion in a large bowl.
3. Stir together the garlic, oil, vinegar and lemon juice in a small bowl. Season with the salt and pepper. Pour two-thirds of the dressing over the greens and toss to coat.
4. Arrange the green beans, cannellini beans, radishes, tuna, tomatoes, peppers and olives on top of the greens. Add the remaining dressing and garnish with basil.

Nutritional information per serving: 300 Calories, 24 g Protein, 31 g Carbohydrates, 10 g Fat, 1 g Saturated Fat, 24 mg Cholesterol, 10 g Fibre, 235 mg Sodium