1 15 ounces can black beans, drained and well rinsed
1 large tomato, chopped
half of a 16-ounce package frozen corn, thawed under running water
1 red bell pepper, seeded and chopped
2 ribs celery chopped
1 loosely packed cup chopped cilantro
juice of 1 lime
2-3 tablespoons balsamic vinegar
Combine all ingredients in the order above, stir and eat!



CRUNCHY SALAD – Karin Salad:
2 cups rice, cooked and cooled
3 stalks celery, chopped
1 cup sliced mushrooms
1 cup green pepper, chopped
½ cup torn spinach
½ cup bean sprouts
1 cup cashews

½ cup oil
¼ cup soya sauce
1 clove garlic, chopped

Combine all salad ingredients except cashews. Mix well. 15 minutes before serving add cashews and dressing. Stir to combine well. My kids love this recipe and I add more of any ingredient so that there’s plenty of it. Enjoy.



1 can of beans, rinsed (i.e. black eyed peas, red kidney beans, black beans, etc.)
1 can of chickpeas, rinsed
1 cup of cooked green string beans (optional)
½ onion finely diced
1 red or green pepper, diced into small cubes
1 cup of cooked couscous, quinoa or barley
a bit of vegetable oil
some kind of vinegarette dressing, like sundried tomato and oregano salad dressing or Italian dressing

Mix all of the above till well flavored by the dressing. Refrigerate for better flavor. Good as a side dish or even main dish.




3-5 cloves garlic
1 anchovy
about 1/4 tsp salt
about 1/8 tsp ground black pepper
1 egg yolk
1/4 – 1/2 cup olive oil
1/4 tsp dry mustard or 1/2 – 3/4 tsp Dijon mustard
3 shakes Worcestershire sauce
about 1 tbs lemon juice

Mince garlic, anchovy, salt and pepper. Add egg yolk and whisk until it starts to thicken. Start adding oil in very small quantities, whisking all the time. Add lemon juice, then add more oil if necessary. Add mustard and Worcestershire sauce. Mix in washed and dried Romaine lettuce, parmesian cheese and croutons.




5 stalks green onions , chopped
1/4 cup slivered almonds
1/4 cup sunflower seeds
1 pkg. ichiban noodle soup mix, crushed, save seasoning for dressing

1/4 cup rice or white vinegar
1/4 cup salad oil
seasoning from noodles

Combine all ingredients except noodles. Before serving, toss with the dressing. Add crunched up noodles and toss again. Serves 6
VARIATION for dressing you can add 1 tsp. of soya sauce




2lbs thinly sliced carrots (or 32 oz. canned baby carrots)
1 medium onion – thinly sliced (red onion adds color)
1 green pepper – thinly sliced

In large container mix:
1/2 can tomato soup
1/4 cup white sugar
1/3 cup oil
1/3 cup vinegar
1/2 tsp salt
1/2 tsp dry mustard
1/4 tsp pepper

Mix together in a large container then add sliced carrots, green peppers, and onions. Refrigerate and let stand for 12-24 hours.




8 oz. (250 g.) spaghetti
1 cup chopped cucumber
½ chopped sweet red pepper
1 cup bean sprouts
¼ cup unsalted peanuts, chopped

Dressing: (Pour on just before serving so pasta doesn’t absorb it)
2 tbsp rice vinegar
2 tbsp vegetable or chicken stock
1 tbsp sesame seeds
1 tbsp sesame oil
1 tbsp soya sauce
1 ½ tsp minced ginger
½ tsp sugar
¼ tbsp asian chili paste
2 cloves garlic, minced
¼ cup chopped corriander




2 Tbsp. rice vinegar
½ tsp. sesame oil
1 tsp. Dijon mustard
pinch of sugar
½ tsp. hot chili paste
1 Tbsp. olive oil
8 cups mixed greens

Combine dressing ingredients and toss with greens.




2 romaine heads
1 pkg. of pecans
2 oranges or mandarin oranges
1/4 cup vinegar
1/2 cup white sugar
1 cup veg. oil
1 tsp. salt
1/2 small red onion
1 tsp dry mustard
2 Tblsp. water

Wash lettuce and tear into bite sized pieces.  Place lettuce, oranges, and pecans in a salad bowl.  Combine vinegar, oil, sugar, salt, onion, mustard and water in a blender. Blend until well mixed.  Make dressing ahead of time and refrigerate until ready to toss salad, just before serving.  This makes a large salad.



ORIENTAL SALAD – Teresa, Kingston

l pkg Oriental Noodles including sauce pack (i.e. Mr. Noodles)
½ cup sliced almonds
½ cup sesame seeds
½ cup sugar
½ cup oil
¼ cup cider vinegar
2 tbsp soya sauce
1 head Bok Choy or Nappa cabbage
2 green onions (optional)

In a frying pan, lightly brown first three items in a bit of oil, for about 5 minutes on low heat. Set aside. In a saucepan, heat sugar, oil, vinegar and soya sauce until sugar is dissolved. Cool. Chop cabbage into bite-size pieces. Add green onions. Just before serving throw everything together.




1 head of cauliflower
l bunch broccoli
grated cheddar cheese
bacon bits

1/3 cup mayonnaise
2 to 3 tbsp vinegar
2 to 3 tbsp white sugar

Cut veggies into bite size pieces. Make salad dressing. Add to vegetables. Add bacon bis and cheese. Serve.




l bunch of broccoli chopped into bite size pieces
some raisins, (up to a cup)
some fried bacon, crumbled up (can be omitted)
some sunflower seeds (up to a cup)
3-4 tbsp white sugar
½ cup mayonnaise or salad dressing
l tbsp vinegar

Mix together sugar, mayo, and vinegar. Put everything into a bowl with dressing and mix well. Refrigerate. Serve.




1 minced garlic cloves
2 tbsp apple cider vinegar
1 tsp each of salt and dry mustard
1 ½ tsp sugar
½ tsp pepper
6 tbsp salad oil

Mix all the ingredients well. Refrigerate. Serve on spinach, diced hard-boiled eggs, and bacon bits.



MANDARIN ROMAINE – Maria D., Kingston

one head of romaine washed and chopped
small can of mandarin oranges drained
some chopped walnuts or chopped pecans
some poppyseed salad dressing

Mix altogether just before serving.



HOMEMADE CROUTONS – Melinda B., Odessa

any kind of bread chopped into cubes
spices: Italian seasoning or some thyme, basil and marjoram
garlic and/or onion powder.

In a saucepan melt margarine. Add spices and stir. Mix in breadcubes.
Place on a cookie sheet in 350 oven for 10 min. Turn off and let dry out in oven.
Experiment with different kinds of breads and spices. Easy, inexpensive and great.




l bag spinach
sliced fresh strawberries
½ cup sliced almonds
2 tbsp sesame seeds
Place the above in a bowl. Mix the following. Pour over just before serving, mixing well.

l cup sugar
¼ cup apple cider vinegar
3 drops worcestshire sauce
½ cup vegetable oil



LAYERED SALAD – Jana M., Kingston

1 leek, finely diced
3-4 apples, diced
1 package of Cooked Black Forest Ham, diced
1 can of corn (don’t always use)
1 can of mandarin oranges, drained
4 hard-cooked eggs, chopped
3-4 sticks of celery, finely chopped
1 can of pineapple, drained

Layer all ingredients into a big bowl- so you start with the leek and finish with the pineapple. Refrigerate covered for 24 hours (12 hours is fine, too). Then pour over dressing.

250ml (1 cup) Whipping Cream-  unwhipped
250ml (1 cup) Miracle Whip
Mix Whipping Cream and Miracle Whip together. Mix into salad. Refrigerate for l hour and mix again. Ready to serve.



BROCCOLI SALAD – Jennifer F., Kingston

1/2 cup miracle whip
2 tbsp vinegar
1/4 cup sugar

1- Cup up broccoli florettes very small
2- Add finely chopped onion (preferrably red onion)
3- Option to add finely chopped peppers
4- Add toasted almonds (or sunflower seeds)
5- Mix in dressing.. et voila!



TASTY COLESLAW – Suzanne K., Kingston

Can easily cut the recipe in half.
6 cups of finely chopped cabbage
1 cup finely chopped onion
¼ cup dry parsley flakes
Mix together and add the dressing:
½ cup vinegar, 1/3 cup sugar, 1/3 cup salad oil and l tbsp salt (all well mixed)
Keeps in fridge a long time.



RASPBERRY SALAD – Joanne, Kingston

l bag mixed salad greens (could use spinach)
l pkg frozen raspberries in light syrup
balsamic vinegar
Worcestershire sauce
l small pkg slivered almonds
1/4 cup sugar
l tube of soft goat milk cheese

Unthaw raspberries and drain juices into a cup. Add equal amount of balsamic vinegar to the juices. Add a splash of Worcestershire sauce. This becomes your vinegarette. In a frying pan, place approx l tbsp of water and mix in sugar till dissolved. May add slightly more water if needed. Stir in and totally coat almonds. Saute till lightly brown. Cool. (Keeps well in a plastic bag for future use). Now, place salad greens in a bowl. Add drained raspberries. Crumble goat cheese on top. Pour on vinegarette and toss. Sprinkle with almonds and serve.

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