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Episode 501: Reunited!
Fabulous Salads
Tasty AND Healthy

Do the words "healthy" and "delicious" sound good to you? In anticipation of the family reunion, Chris Matthews, a friend from Food, Etc. shares three fabulous salad recipes that fit that description perfectly. Clockwise from the left, we have:

Spinach Salad with Blueberry Compote:



Ingredients:

  • ½ lb. Baby spinach, well-rinsed
  • pint of blueberries
  • ½ cup balsamic vinegar
  • ½ cup brown sugar
  • pinch of cloves
  • pinch of fresh thyme
  • sour dough croutons
  • zest of one lemon
  • olive oil
  • popcorn sprouts (*available at specialty food markets)

Fill a bowl with baby spinach leaves.

Place blueberries, vinegar, sugar, and cloves in a small saucepot. Bring to a boil, then reduce heat and simmer for 20-25 minutes (until you get a nice syrup). Set aside to cool, then add to spinach leaves.

If making your own croutons, marinate them with olive oil and lemon zest. Bake in oven at 350º for 10 minutes.

Add to salad.

Add popcorn sprouts (*they may be difficult to find; if you can't, it's okay to leave them out).

Sprinkle thyme on top, and serve at once.





Yellow Black Bean Salad with Watermelon Salsa:



Ingredients:

  • ½ lb. yellow wax beans, washed, snipped
  • 1 lb green beans, washed, snipped
  • ½ lb black beans, (canned or boiled)
  • 2 cups watermelon, chopped
  • ½ bunch fresh mint, coarsely chopped
  • 2 tbsps white sugar
  • juice of one lime
  • crushed black peppercorns
  • 4 sheets filo pastry
  • butter

  • honey
Arrange yellow and green beans in a bowl, bird's nest style. Add black beans.

In a separate bowl, mix watermelon, mint, sugar, lime juice, and peppercorns.

Add grapeseed oil. Add to beans.

Bake filo pastry, brushed with butter and honey.

Add to salad, arranging around the edge.

Serve at once.





Wild Rice Salad with Roasted Yellow Tomatoes and Beets:



Ingredients:

  • 1 lb. wild rice

  • 1 pint yellow tear drop tomatoes, quartered
  • 1 lb yellow tomatoes, quartered
  • fresh ginger
  • fresh garlic
  • black peppercorns
  • beets, boiled, sliced
  • chives
  • macadamia nuts, toasted (optional)

  • sesame oil
Cook off the rice for about 40-45 minutes, adding a bit of water occasionally if necessary.

In a bowl, marinate tomatoes in ginger, garlic, sesame oil, and peppercorns. Add to wild rice. Scatter beets, chives, and macadamia nuts over top and serve at once.

All three salads are so easy to create, and, an added bonus is that they can be made a couple of days in advance and then dressed at the last minute. Enjoy!

Special Thanks: Chris Matthews, Food, Etc., Toronto, ON (416) 410-0821