Forks Over Knives (21 page)

1.
Add beans, tomatoes, corn, onion, and water chestnuts to a bowl (glass looks pretty) and mix. Rinsing the beans well keeps the salad from looking gray.

2.
Add cilantro, lime, and balsamic vinegar and mix again. Serve alone or with cucumber open-faced sandwiches for a perfect meal.

MARY MCDOUGALL | THE MCDOUGALL PROGRAM

THIS IS ONE
of my favorite salads, and very often I eat this right after putting it together. It keeps well in the refrigerator for several days.

SERVES 4 TO 6

Three 15-ounce cans chickpeas, drained and rinsed

2 cups loosely packed chopped fresh spinach

½ cup chopped red bell pepper

½ cup chopped yellow bell pepper

3 green onions, finely chopped

½ cup oil-free dressing

Freshly ground black pepper

Combine the beans and the spinach, bell peppers, and green onions in a bowl. Pour the dressing over and toss to mix. Season with black pepper. Refrigerate for 1 to 2 hours for best flavor.

KRIS CARR |
CRAZY SEXY DIET

IT’S UP TO you what to put into this salad—take your pick from the ingredients I suggest below.

SALAD

Organic mixed greens (romaine, arugula, or spinach)

Diced cucumbers

Red peppers

Shredded carrots

Broccoli florets

Diced red onions

Shredded purple cabbage

Sprouts of your choice (my favorites are sunflower and mung bean sprouts)

Avocado

Olives

Hemp seeds

TAHINI DRESSING

1 cup tahini

½ cup lemon juice

1 garlic clove

Purified water (use enough to thin out and create the desired consistency)

Salt and pepper to taste

1.
Prepare the salad ingredients of your choice and toss them together.

2.
Whisk together all the dressing ingredients in a bowl until combined.

3.
Dress the salad and serve.

KAREN CAMPBELL | THE CAMPBELL FAMILY

THIS REFRESHING SALAD
will spice up any party or cookout.

SERVES 3

3 cups finely chopped cabbage

1 carrot, finely chopped

3 tablespoons vinegar

1 tablespoon sweetener, such as agave

2 tablespoons plant-based milk (see
page 68
)

1 tablespoon fat-free Nayonaise (soy dressing found in health food stores)

½ teaspoon dill

¼ teaspoon sea salt

Black pepper

Put the vinegar, sweetener, milk, Nayonaise, dill, and salt into a bowl and stir well to combine. Add the cabbage and carrots and toss to mix. Sprinkle with black pepper to taste.

ANN CRILE ESSELSTYN |
PREVENT AND REVERSE HEART DISEASE

EVERYONE LOVES THIS,
so make double or even triple the recipe. It
VANISHES
in a flash! It really is our all-time favorite summer salad. The red onion adds a dash of color, and the zest (the peel) intensifies the lime flavor. Make sure there is
PLENTY
of lime—it makes the difference!

SERVES 2

1 mango, peeled and diced

One 15-ounce can cannellini beans, drained and rinsed

Red onion, diced, to taste (start with ½)

Cilantro . . . A lot (½ cup or more!)

Zest of 1 lime

Juice of 1 juicy lime, squeezed (2 tablespoons or to taste)

Combine all ingredients and serve on a bed of arugala or baby lettuce or, best of all, mâche if you can find it. This is also good as a salsa.

ALAN GOLDHAMER AND DOUG LISLE |
THE HEALTH PROMOTING COOKBOOK

A LIGHTER DISH
reminiscent of Waldorf salad without the heavy sauce.

SERVES
3

6 carrots, thinly sliced

2 apples, peeled and diced

1 tablespoon apple juice

Juice of 1 lemon

½ teaspoon cinnamon

½ cup raisins

Steam the carrots for 5 minutes. Mix all the ingredients in a medium bowl. Chill the salad for 1 hour before serving.

CHEF AJ |
UNPROCESSED

THIS QUICK AND
easy salad has the perfect blend of sweet and savory. Try red quinoa for a colorful change of pace.

SERVES 16

One 16-ounce box of quinoa

1 cup freshly squeezed lime juice (about 8 limes) and zest from limes

½ cup finely chopped scallions

½ cup finely chopped Italian parsley

½ cup finely chopped mint

2 cups currants

1 cup pomegranate seeds (when in season), optional

1.
Prepare quinoa according to the directions on the package. Place in large bowl and allow to cool.

2.
Pour over the lime juice over the quinoa. Add the lime zest, scallions, parsley, mint, currants, and pomegranate seeds and mix well. Chill.

MARY MCDOUGALL | THE MCDOUGALL PROGRAM

THIS SALAD IS
bright and citrusy and full of flavor. It also contains two of my favorite ingredients, garbanzos and quinoa, so I make this often and enjoy it for lunch.

SERVES 6 TO 8

2 cups water

1 cup quinoa, well rinsed

1 red bell pepper, chopped

1 green bell pepper, chopped

½ yellow bell pepper, chopped

2 tomatoes, chopped

1 bunch of chopped green onions

One 14½-ounce can chickpeas, drained and rinsed

½ cup chopped fresh parsley

¼ cup chopped fresh mint

½ cup fresh lemon juice

1 tablespoon soy sauce

Tabasco sauce

Freshly ground black pepper

1.
Put the water and quinoa into a saucepan. Bring to a boil, reduce the heat, cover, and cook for 15 minutes, until water is absorbed. Remove from the heat and set aside.

2.
Meanwhile, combine the bell peppers, tomatoes, green onions, beans, 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, and toss well to mix. Add black pepper to taste. Cover and refrigerate for at least 2 hours before serving.

TIP
Quinoa can be very bitter unless it is rinsed well before cooking.

VARIATION
:

Use any combination of bell peppers—you need about 2½ cups total.

MOIRA NORDHOLT | THE FEEL GOOD GURU

QUINOA WAS THE
“gold of the Incas” because of the protein and energy it supplied their warriors. Yes, if you’ve got quinoa in your pantry, you’re wealthy. This superfood is actually a seed, but cooks up quickly like a grain and has a really nice sort of creamy, mildly nutty flavor. I love cooking with quinoa, not just for its wonderful aroma and texture, but for its quick cooking time. You can whip up a pot in about 15 minutes.

SERVES 2 AS AN ENTREE OR 4 AS A SIDE

1½ cups quinoa

3 cups water

½ cup cooked organic chickpeas (or half a 15-ounce can of organic chickpeas)

5 sun-dried tomatoes, chopped

½ cup hulled hemp seeds

½ Persian or English cucumber, diced

2 tablespoons capers

3 large spicy olives, pitted and chopped

½ cup pine nuts, toasted

Juice of 1 organic lemon

Pink Himalayan sea salt

1.
To cook the quinoa, rinse well, then cover with the 3 cups water; bring to a boil, then reduce the heat, cover, and cook for 15 minutes.

2.
Put the chickpeas, tomatoes, hemp seeds, cucumber, capers, olives, and pine nuts into a bowl and mix well. Drizzle with lemon juice and add salt to taste. Depending how juicy your lemon is, you may wish to add more. You can serve this warm, chilled, or room temperature.

TIP
To make a batch of cooked chickpeas, first soak 1 cup dried chickpeas overnight in plenty of water. Drain, then put them in a saucepan and cover with 2 quarts of water. Bring to a boil, then reduce the heat and simmer until tender, about 1 to 2 hours.

VARIATION:

Add the juice from an orange for a lovely sweet-and-tangy flavor.