Hearts of Palm Salad
with Lemon–Celery Seed
Vinaigrette
Serves 6 / A rainforest crop, hearts of palm—
which taste like a cross between asparagus
and artichokes—are low in calories and cholesterol but offer protein, vitamin C, fiber, iron, and
potassium. Look for sustainably harvested
hearts of palm near the canned artichokes.
Vinaigrette
3 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
3 tablespoons extra-virgin
olive oil
3 tablespoons finely minced
shallot (about 1 large shallot)
1 tablespoon minced fresh
Italian parsley
1 teaspoon celery seed
Salt and pepper, to taste
4 heaping cups romaine leaves
(about 6 ounces)
2 heaping cups fresh baby
spinach (about 4 ounces)
1 14-ounce can hearts of palm,
drained and cut into 1⁄2-inch
pieces
1 red bell pepper, chopped
1 avocado, cut into bite-size
pieces
1⁄ 4 cup coarsely chopped pecans
1. Whisk together all vinaigrette ingredients in
a medium bowl. Set aside to allow flavors to
blend.
2. Wash and dry romaine leaves and spinach.
Tear romaine leaves and toss with spinach in a
large salad bowl. Add hearts of palm, red bell
pepper, and avocado.
3. Pour about two-thirds of the vinaigrette
over the salad and toss until well coated. Sprinkle with pecans and serve immediately.
PER SERVING: 165 cal, 66% fat cal, 13g fat, 2g sat fat,
0mg chol, 4g protein, 11g carb, 6g fiber, 303mg sodium
Fresh Herb Salad with Edible Flowers and
Mustard-Dill Dressing
Serves 6 / You can use your garden’s edible flowers as long as they haven’t been
sprayed with pesticides. They’re also sold at
many grocery stores; tasty ones include
nasturtiums, daylilies, pansies, pinks, borage, roses, or flowers from any culinary
herb. For a shortcut, substitute one bag of
herb-mix salad for the greens listed here,
adding more of your favorites to taste.
Dressing
1⁄ 4 cup red wine vinegar
2 tablespoons extra-virgin
olive oil
1⁄2 tablespoon Dijon mustard
2 teaspoons honey
1⁄2 teaspoon dill seed
1 clove garlic, minced
Salt and pepper, to taste
1 small butterhead lettuce
1 cup baby arugula
1 cup fresh purslane or baby
spinach
1 cup watercress
1⁄2 cup loosely packed fresh
basil leaves
1⁄2 cup snipped fresh Italian
parsley
1⁄2 cup sorrel leaves
1⁄2 cup baby mustard greens
or collard greens
1⁄ 3 cup snipped fresh chives
1⁄ 4 cup snipped fresh chervil
2 tablespoons snipped fresh dill
1⁄2-1 cup edible flowers
1. Wash and gently pat dry butterhead lettuce, all herbal greens, and edible flowers.
Tear apart butterhead lettuce and any
large-leafed herbs. In a large salad bowl,
toss together all greens except flowers.
2. In a small bowl, whisk together all dressing ingredients. Pour over herb salad and
gently toss until well coated. Garnish with
edible flowers and serve immediately.
PER SERVING: 68 cal, 62% fat cal, 5g fat, 1g sat fat,
0mg chol, 2g protein, 5g carb, 1g fiber, 30mg
sodium p -Kris Wetherbee
