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summer salads

Best Yogurt Fruit Dip Recipes

Yogurt fruit dip or dressings makes a light end to a heavier meal, and is perfect for hot weather entertaining.

The first recipe uses oranges poached in a spicy liquid combined with fresh berries and yogurt for a delicious fruit salad recipe that is suitable for late summer or autumn meals.

The second recipe focuses on a flavored yogurt sauce to add a zesty flavor to fresh pineapple and grapes.  Adapt yogurt fruit dip recipes to your family’s tastes.  If you like lemon use it instead of lime, if you prefer honey to brown sugar as a sweetener, by all means add it to your non-fat plain yogurt.  Creamy yogurt styles such as Greek yogurt make excellent toppings for fresh fruit and granola, and can easily take the place of higher-fat traditional fruit cobblers.

Orange Berry Salad Yogurt Fruit Dip

2 cups freshly squeezed orange juice

1 cup white wine OR water

1/4 cup granulated sugar

2 tbsp grated fresh ginger

2 whole cloves

1 2 inch stick of cinnamon

2 oranges, pelled, seeded, and sectioned

2 cups sliced fresh strawberries

roasted pumpkin seeds

Yogurt Fruit Dip Recipe:

1/2 cup nonfat plain yogurt

2 tbsp firmly packed brown sugar

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

How to Make Yogurt Fruit Dip:

Use a large saucepan to combine orange juice, wine, granulated sugar, ginger, cloves, and the cinnamon stick over high heat.  Bring the mixture to a boil, then reduce heat to low, simmering until it has thickened a little.  This will take about five minutes.  Stir occasionally.  Add the orange sections and continue simmering for about five minutes.  Remove the saucepan from heat and let the pan stand until it has cooled.

For yogurt fruit dip: use a small bowl to combine the yogurt, brown sugar, cinnamon and nutmeg.  Mix well and set aside.

Once the oranges have cooled, use a slotted spoon to remove the sections from the liquid.  Divide the orange sections between four bowls, and top with sliced fresh strawberries.  Drizzle yogurt fruit dip over the fruit and toss gently to coat.  Add roasted pumpkin seeds and serve.

 Pineapple Grape Salad with Kiwi Lime Yogurt Dip or Dressing

1 cup nonfat plain yogurt

2 tbsp organic honey

1 tsp freshly squeezed lime juice

1 large kiwi, peeled and halved

1 fresh pineapple

1 lb seedless green grapes

pistachio nuts

Use a blender or food processor to mix the honey, lime juice, and one half of the kiwi fruit.  Pulse until the mixture is smooth and free of lumps.  Scrape the yogurt sauce out of the blender container into a small bowl, cover and chill in the fridge for at least 30 minutes.  To prepare the pineapple, use a sharp knife to remove the pineapple skin and eyes.  Cut the pineapple in half length-wise and cut out the core from each half.  Slice both halves into 1/2 inch thick pieces.  Wash the grapes and slice them in half.  Using a large serving platter, spoon half the yogurt sauce onto the platter.  Arrange the pineapple chunks and green grapes over the yogurt sauce.  Slice the remaining kiwi fruit into thin slices, and use as a garnish.  Sprinkle pistachio nuts over everything. Serve immediately.

Herbed Potato Salad

Sometimes we just don’t want a creamy potato salad.  Here is a recipe that uses a vinaigrette potato salad dressing instead of the traditional mayonnaise-based potato salad that we have all tasted. This potato salad uses fresh herbs and mustard to add flavor.  By cooking the potatoes with their skins precious nutrients are preserved, and the skins add color and texture to the salad as well. For variety, substitute fresh basil, cilantro, or parsley for the tarragon. This is a good take along recipe and is also a great choice for a summer buffet, since you don’t have to worry about dairy products or eggs spoiling in the hot summer sun. It can take several hours to prepare if you want to serve it as a chilled potato salad; I have served it warm without chilling it and it was still delicious.  If you have any bacon lovers in your family you can crumble three strips of freshly cooked bacon over the salad just before serving it.

Ingredients:

3 large potatoes

2 tbsp red wine vinegar

1 tbsp extra virgin olive oil

1 tsp crushed garlic in oil

2 tablespoon minced fresh tarragon or other herbs

1 tsp coarse grainy mustard

1/2 tsp horseradish

1/4 tsp salt

1/4 tsp freshly ground black pepper

1/2 cup sliced celery

1/4 cup sliced green onion or chives

1/4 cup chopped yellow bell pepper

1/2 cup thinly sliced radishes

Method:

Cook the potatoes, unpeeled, in boiling water until they are tender but still firm. Drain and cool for about half an hour.  Cut into cubes and place in a large serving bowl.  In a glass bowl, whisk together the vinegar, oil, garlic, herbs, and seasonings.  Pour the dressing over the cubed potatoes. Cover with plastic wrap and chill in the refrigerator for at least one hour.

Add chopped celery, onions or chives and bell pepper to the potato mixture and mix well. Recover and refrigerate for another hour.  Just prior to serving garnish with sliced radishes.

This recipe makes 6 servings with 107 calories each. There are 2 grams of fat, 20 grams of carbs, 2 grams of fiber, and  2 grams of protein per serving.

Steak and Mushroom Salad

Sometimes a salad is not just a salad…it is an entire meal.  Cilantro and lime add delicious flavor to the light marinade, and strips of beef and mushrooms add protein and substance to the salad.  Add some crusty whole grain rolls and a frozen yogurt dessert and you have a well balanced and healthy meal.  Try to use fresh snow peas if you can; if not, frozen will do.  When choosing your leafy greens, remember that the darker leafed lettuces are healthier for you than the lighter leafed lettuce. Try introducing the darker lettuces to your family by mixing them in with iceberg lettuce. This salad recipe is a good one to try mixing iceberg, Bibb, and red leaf lettuce with Belgian endive and radicchio.

Ingredients:

12 ounces beef round steak

1 tbsp extra virgin olive oil

2 cups fresh snow peas

8 cups mixed salad greens (see note above)

1 cup sliced white mushrooms

1/2 cup sodium reduced chicken broth

1/3 cup sodium reduced soy sauce

1/4 cup chopped fresh cilantro

1/4 cup freshly squeezed lime juice

1/4 cup sliced green onion or chives

1/4 cup crumbled feta cheese (optional)

Green onion or chives to garnish

Method:

Trim the beef and slice it into 1/4 inch thick strips.  Wash and trim the snow peas.  Set aside.  Use a shallow glass dish (I use my 13 x 9 inch pyrex lasagna pan) to prepare the marinade.  Combine chicken broth, soy sauce, cilantro, lime juice, and green onion or chives.  Mix it well, and set aside 1/2 cup of the prepared marinade.  Add the beef strips to the remaining marinade, and turn each piece over so that they are all well coated.  Cover the dish tightly with plastic wrap and chill in the refrigerator for 30 minutes.

Remove the beef and discard the marinade from the glass dish.  Use a large nonsticket skillet, wok,  or frying pan, cook the beef in 1 tbsp extra virgin olive oil over medium high heat, stirring constantly, until it is browned.  This should take about 3-4 minutes.  Add the snow peas and cook for about 1 minutes, stirring constantly, until the snow peas are tender yet crisp.  At the same time, use a small saucepan to warm the reserved marinade over low heat for about 2 minutes.  Place a handful of mixed salad greens on each of four dinner plates, then divide the beef mixture equally between the plates.  Garnish with sliced mushrooms, feta cheese, cilantro leaves and green onions or chives, and drizzle the warmed marinade or dressing over each plate.

This recipe makes four servings.  Each serving has 218 calories, 13 grams of carbs, 30 grams of protein, 940 mgs of sodium, 5 grams of fat and 66 mgs of cholesterol.

Variation: This recipe is also delicious served over brown rice instead of mixed greens.

 

Chinese Chicken Salad

Here is another great recipe for a salad that makes a meal.  Adding chicken or salmon to a crunch salad gives you protein and enough substance to make a new meal out of leftover cooked meat.  Add a whole grain roll and a glass of milk and your main food groups are all represented.  This recipe uses bottled Oriental or Asian black bean sauce for convenience.  You can easily substitute peanut sauce if you prefer, and if you are really ambitious you can make your own black bean sauce.  This allows you to monitor the sodium, which can be high in prepared sauces.  Be mindful of the red chili peppers – start with just using one and see how your family fares – you can always add the second if they are ready to try a spicier version. This is a super low-fat alternative to the fast food oriental salads offered at Wendy’s, McDonald’s and Burger King.

Ingredients:

2 boneless skinless chicken breasts

1/4 cup Oriental-style black bean sauce

1 cucumber, thinly sliced

2/3 cup chopped green onions

2 dried red chili peppers, chopped

1/2 cup unsalted dry roasted peanuts

Romaine lettuce leaves

orange bell pepper, sliced thinly

dried egg noodles for garnish

2 tbsp sesame seeds

1 can mandarin orange segments

Method:

Slice the chicken breasts into thin slices.  Use a shallow glass dish (I use my pyrex lasagna dish) to combine chicken and black bean sauce.  Make sure the chicken is well-coated with marinade.  Cover the dish with plastic wrap and place in the fridge for about half an hour.  Spray a wok or large non-stick skillet with vegetable cooking spray.  Add the chicken and saute over medium heat for about 3 to 4 minutes or until it is no longer pink inside.  Stir in cucumber, green onions, bell pepper, chili peppers and peanuts.  Saute for another minute then remove the wok from the heat.  Arrange romaine lettuce leaves on four large dinner plates or salad bowls.  Spoon the chicken mixture over the lettuce leaves. Garnish with the egg noodles, sesame seeds and mandarin orange segments.  Serve immediately.

This recipe makes four servings of 187 calories each.  There are 9 carbs per serving, 28 grams of protein, 573 grams of sodium, 4 grams of fat and 66 mgs of cholesterol.

 

Chickpea Salad

Chickpeas are a great way to add protein to a salad and turn it into a meal.  Whether you are a vegetarian or just looking for a great Meatless Monday dish, try using chickpeas in your recipes.  There is lots of room to mix and match fresh vegetables in this chickpea salad recipe; use whatever is available in your grocery store or in season in your area.  Don’t be intimidated by the long list of ingredients; this is a no-bake and no-cook kind of meal, so all your time is spend simply washing, chopping, mixing, and a little measuring will be needed to make the dressing.  For the leafy greens, use romaine lettuce, baby spinach leaves, arugula, mustard greens, radicchio, or pre-packaged Spring Mix or Field Greens which are combinations of all of them. Remember, the darker leafed vegetables contain the most nutrients. Be sure to rinse your chickpeas thoroughly; there can be a lot of salt in the liquid and you want to remove as much of it as possible prior to making the salad.  This chickpea salad dish serves 8, so plan a dinner party around it or take it along to a buffet dinner or a work picnic.  It is low in fat and high in protein.

Ingredients:

12 cups of torn mixed leafy greens

2 cups of grape or cherry tomatoes

1 19 ounce can of chick-peas, rinsed and drained

1 cup fresh sliced mixed mushrooms

1 large cucumber, thinly sliced

1/2 cup thinly sliced red onion

1/2 cup sliced radishes

1/2 cup croutons or 1 cup corn kernels

Ingredients for Dressing:

3 green onions chopped

1 clove of garlic, minced

2 tsp Dijon mustard

3 tbsp low-sodium chicken broth

2 tbsp red-wine vinegar

1 tbsp freshly squeezed lemon juice

2 tbsp extra virgin olive oil

Method:

First you will make the dressing.  Use a small bowl to combine green onions, garlic, and Dijon mustard.  Mix well, then add in chicken broth, vinegar, extra virgin olive oil and lemon juice until everything is well mixed.  Set aside.

Wash and dry leafy greens thoroughly (invest in a salad spinner if you don’t already have one – useful and cheap kitchen item.) Put the torn leaves in a large salad bowl then add tomatoes, chickpeas, mushrooms, red onion and radishes.  Pour the dressing over the salad and toss gently to coat the lettuce and vegetables.  Sprinkle croutons over the top of the salad.  Serve immediately.  Optional garnishes include fresh basil, fresh parsley, almonds, shredded carrots or crumbled feta cheese.

This recipe makes 8 servings. Each serving contains 181 calories, 26 grams of carbs, 8 grams of protein, 6 grams of fat, 62 mgs of sodium and 0 mgs of cholesterol.

 

Green Bean Salad

Green beans get a bad rap.  Overcooked, soggy and grey, children everywhere frown at their plates when green beans are on the menu.  Green beans are easy to grow in home vegetable gardens, very economical if you are purchasing them from a grocery store, and they freeze well too.  Instead of cooking the beans, try steaming them instead and serving them in a salad.  Steaming vegetables help them retain most of their vitamins  and allows them to be used in cold dishes once they have cooled. This is a great side dish to barbecued ribs, grilled chicken, or even veggie burgers or hamburgers.  Kids love the crunchy texture and the variety of vegetables are high in vitamin A and C as well as making a pretty dish with the dark and bright colors.

Ingredients:

3 cups green beans, washed and trimmed

1 cup of matchstick cut carrots

1 medium red, green, or orange pepper, finely sliced

1/2 cup of thinly sliced red onion

1/4 cup low-fat Italian salad dressing

1/2 teaspoon of freshly ground black pepper

 

Fill a medium sized pot with water and bring it to a boil.  Add the green beans to the pot and cook for about 4 minutes.  Add carrots and cook for an additional 1 minute.  Remove from heat and drain the vegetables into a colander or strainer.  Rinse under cold water until the beans and carrots are cool to the touch, and dry with a clean dishcloth or paper towels.  In your serving bowl, mix the red or green pepper, onion, salad dressing and black pepper.  Combine well.  Add the steamed green beans and carrots, toss gently to combine the vegetables with the dressing. This recipe serves four.  Each recipe contains 63 calories, 15 grams of carbs, 3 grams of protein, 130 grams of sodium, and 0 grams of fat and cholesterol.  You can substitute yellow string beans for green beans if you prefer

Pasta Salad Recipe with Yogurt Dressing

Pasta salads are excellent take-along dishes that can be prepared ahead of time.  Popular in all seasons, pasta salads are a healthy, filling, and delicious addition to a potluck or buffet-style meal.  By choosing whole grain pasta, and adding lots of crisp vegetables you can add fiber and vitamins A, B, and C.  Mayonnaise has traditionally been used as a creamy dressing for pasta salad recipes, but it can be high in fat and cholesterol.  By using a low-fat homemade yogurt for most of the mayonnaise you can cut your fat content in half. Yogurt dressings are also a much better source of calcium than mayonnaise.  Pasta salads are quick to prepare – plan on spending about half an hour to prepare this creamy Pasta Salad with Yogurt Dressing.

Ingredients:

1 pound of whole wheat rotini (corkscrew) pasta

2 1/4 cups thinly sliced carrots

2 cups small broccoli florets

2 cups red, yellow, orange, or green bell peppers, thinly sliced

1 1/2 cups thinly sliced celery

1 cup finely chopped red onion

Ingredients for Yogurt Dressing:

1 cup plain yogurt

1/2 cup low-fat mayonnaise

1/4 cup chopped fresh parsley OR basil

2 tbsp freshly squeezed lemon juice

2 tsp dried dill

1/4 tsp curry powder (optional)

 

Cook pasta in a large pot of boiling water but DO NOT use salt.  After about 7 minutes, when the pasta is still firm, add carrots and broccoli to the pasta pot.  Let it cook for another 3 minutes, then drain the pot.  Rinse under cold water to stop the cooking immediately, and drain all the water out again.

In a large mixing bowl, measure in the peppers, sliced celery and onion.  Add the pasta mixture and toss gently.

In a separate medium bowl, whisk together the yogurt, mayonnaise, parsley, lemon juice and dill.  Pour half of the dressing over the pasta mixture and toss well.  Cover the salad and chill in the refrigerator for at least 1 hour.  Pour the remaining salad dressing into a glass container and store it separately in the fridge.  Serve the salad with the dressing on the side.  Garnish with freshly ground pepper and freshly grated parmesan or assagio cheese if desired.

To make this a hearty pasta salad recipe, add thinly sliced grilled or cooked chicken.  Serve with whole grain bread and serve fresh fruit and frozen yogurt for dessert.

This recipe makes 6 servings.  There are 415 calories per serving, with 73 grams of carbs, 15 grams of protein 188 mgs of sodium, and 8 grams of fat.

Tuna Salad with Beans

Here is an unusual and filling tuna salad that is chock full of low-fat protein, vitamin C and beta-carotene.  Unlike many tuna salad recipes, this one does not contain mayonnaise, which keeps the fat content down. Tuna is the most popular canned seafood in North America, and an inexpensive source of protein.  With a long shelf life, tuna is a great product to buy in bulk when it goes on sale.  Be sure to choose tuna that is packaged in water rather than oil to keep the fat content low.

2/3 cup extra virgin olive oil

4 tbsp white wine vinegar

1/4 tsp freshly ground pepper

2 cloves of garlic, minced

1 cup water

3 cups green beans

2 16 ounce cans of white kidney beans, drained

1/2 cup thinly sliced red onion

1 13 ounce or 2 6 1/2 ounce cans of water-packed tuna

romaine lettuce

2 hard boiled eggs, cut in wedges

12 cherry or grape tomatoes

2 green peppers, sliced into 12 rings

sliced black olives

asagio cheese shavings

 

To make the dressing:  Use a jar with a tight fitting lid.  Combine extra virgin olive oil, vinegar, mustard, pepper and garlic in the jar,  put the cover on and shake well to mix.  Set aside.  In a medium sized pot, heat water to a boil and cook the green beans for 8 minutes or until just tender.  Drain the green beans and place them in a bowl.  Add white beans and sliced onions.  Pour half the dressing over the bean mixture, mix with a spoon, cover and chill in the refrigerator for an hour.  Wash and dry the romaine lettuce leaves, tearing into large pieces.  Line 6 large salad bowls with the romaine lettuce.  Remove the bean mixture from the fridge and stir in the tuna (flake it with a fork first if necessary).  Divide the tuna and bean mixture evenly between the bowls.  Garnish with an egg wedge or two, the grape tomatoes, green pepper rings, black olives and asagio cheese.  Drizzle with the remaining dressing.  Enjoy!

Greek Salad Recipe

Here are two great versions of my favorite Greek salad recipes.  With the addition of pasta or chicken Greek salad easily transforms from a side salad to a full summer salad meal.  Enjoy!

Greek Pasta Salad

2 cups cooked whole wheat fusilli

2 cups diced tomatoes

2 cups diced cucumbers

1 cup cubed feta cheese

1/2 cup thinly sliced red onions

1/4 cup sliced black olives

2 tbsp white wine vinegar

2 tbsp extra virgin olive oil

1/2 tsp minced garlic in oil

1/2 tsp dried basil or 1 tbsp fresh basil

1/2 tsp dried oregano or 1 tbsp fresh oregano

Freshly ground pepper to taste

 

Boil pasta in a large pot until it is firm yet tender (al dente).  Drain and rinse with cold water to stop the cooking. Set aside.  Use a large bowl to combine tomatoes, cucumber, cheese, onions and olives.  Set aside.  Use a small bowl and measure in vinegar, oil, garlic, basil, oregano and pepper.  Whisk it together.  Check the pasta – if it has cooled to room temperature pour it into the tomato mixture, and add the liquid.  Toss the salad gently to mix, cover and chill in the refrigerator for at least two hours.  Serve with cold grilled chicken and follow up with fruit and yogurt for a healthy nutritious meal.  This recipe makes four servings with 177 calories per serving, and 2 grams of dietary fiber, 9 grams of carbs, 14 grams of fat and 6 grams of protein.

 

Easy Greek Salad Recipe

1 head of romaine lettuce, washed and torn in bite sized pieces

2 cups diced cucumber

2 medium tomatoes, seeded and diced

1 green pepper, diced

2 green onions, chopped

10 black olives

1 cup feta cheese, crumbled

 

2 tbsp extra virgin olive oil

1 tsp minced garlic in oil

2 tbsp red wine vinegar

1/2 tsp fresh chopped parsley

freshly ground pepper

pinch of oregano

In a large bowl, combine lettuce, cucumber, pepper, onions, and tomatoes.  Add crumbled feta cheese and olives. In a separate small bowl, mix remaining ingredients for the dressing – all except the pepper and oregano.  Pour the dressing over the salad and toss gently.  Sprinkle with ground pepper and oregano to taste just prior to serving.  To make this a full meal, serve it with sliced cold grilled chicken and lightly toasted pitas brushed with garlic.  This makes a great Monday meal to use up leftover chicken from a weekend barbecue.  Serve fresh fruit with a light yogurt sauce for dessert.  This recipe makes four hearty servings.

 

 

 

 

Hawaiian Macaroni Salad

Here is a family-sized and kid-friendly salad recipe that incorporates pasta, fruit, and yogurt.  It tastes best when made the day before and refrigerated, but keep the salad dressing separate and toss it together just before serving.  As with many of my salad recipes, substitutions and variations abound – try different fruits to see what your family likes best. Just remember that you should have at least four full cups of fruit in total.

1 1/2 cups whole grain fusilli or other short pasta

1 14 ounce (398 ml) can of pineapple tidbits, drained

1 10 ounce (284 ml) can of mandarin orange segments, drained

1 cup of washed, halved and seeded red or green grapes

1/2 cup diced red apples (do NOT peel them)

1/2 cup low-fat Greek yogurt (thick, creamy yogurt is best)

1 tsp curry powder (optional)

2 tbsp frozen orange juice concentrate that has been thawed

1 banana, sliced

Cook pasta in a large pot of boiling salted water until it is al dente, or firm.  Drain and rinse under cold water to stop the cooking, and drain once again.  Place the cooked pasta in a large bowl.  Add the drained pineapple, oranges, grapes and apples.  In a separate small bowl, stir together the yogurt and orange juice concentrate.  If you are serving the salad within the next five hours, pour the dressing over the pasta mixture, toss gently and stir.  Add the banana as garnish just before serving.  This recipe makes 6 cups of salad.  If you don’t have Greek yogurt,you can make a thicker yogurt by simply placing 1 cup of regular yogurt in a paper-towel lined (or use a coffee filter)  strainer or sieve.  Place the sieve in a bowl, cover the whole thing in saran wrap and put it in the fridge overnight.  When you check it in the morning there should be liquid in the bowl, leaving thick yogurt (it will be a cottage-cheese like consistency)in the sieve.

This Hawaiian Macaroni Salad is a good recipe for a summer buffet or barbecue.  It goes well with cold grilled chicken, ham, or kabobs.