Free The Everything Salad Book by Aysha Schurman Page B

mg
    Fiber:..........2 g
    Carbohydrate:..........10 g
American Fruit Salad
    This classic fruit salad is the perfect accompaniment to breakfast, granola, yogurt, eggs, brunch dishes, sandwiches, and lunches.
    INGREDIENTS | SERVES 4
    ½ cup cantaloupe, cubed
    ½ cup honeydew melon, cubed
    ½ cup watermelon, cubed
    ½ cup red grapes
    ½ cup strawberries, quartered
Toss all the fruits together gently in a large bowl.
Chill fruit salad before serving.
Serve the salad family-style or divide it among four small plates.
    PER SERVING
    Calories:..........38
    Fat:..........0 g
    Protein:..........1 g
    Sodium:..........8 mg
    Fiber:..........1 g
    Carbohydrate:..........9.5 g
Grape Types
    Grapes are broken into two major categories; wine grapes and table grapes. Wine grapes are red and green grapes with high sugar content for wine purposes. Table grapes are red and green grapes with a lighter and slightly less sweet flavor than wine grapes, making them popular for culinary purposes.
Cottage Cheese and Fruit Salad
    This simple salad makes an easy side dish for 4, or a quick midday meal for 2.
    INGREDIENTS | SERVES 4
    2 cups cottage cheese
    1 teaspoon cinnamon, ground
    ½ teaspoon nutmeg, ground
    1 large green apple, thinly sliced
    2 tablespoons apple juice
    Salt and pepper, to taste
    Combine all ingredients in a medium mixing bowl. Add salt and pepper to taste. Cover bowl with plastic wrap and chill until ready to serve.
    PER SERVING
    Calories:..........102
    Fat:..........1 g
    Protein:..........14 g
    Sodium:..........462 mg
    Fiber:..........0.5 g
    Carbohydrate:..........8.5 g
Sweet and Fruity Salad
    Always rinse fresh produce under cool water. This will help remove things you don't want to eat such as pesticides, fertilizers, and bacteria.
    INGREDIENTS | SERVES 1
    2 cups shredded romaine lettuce
    4 cherry tomatoes
    ½ cup Gala apple, sliced
    2 tablespoons golden raisins
    2 tablespoons mandarin oranges, diced
    Combine all ingredients in a bowl and enjoy.
    PER SERVING
    Calories:..........135
    Fat:..........1 g
    Protein:..........3 g
    Sodium:..........18 mg
    Fiber:..........5 g
    Carbohydrate:..........33 g
Tropical Fruit Salad with Pecans
    A rich source of vitamin C and several B vitamins, papayas are available year round in many supermarkets. Canned litchis can be found in the canned fruit section, or at ethnic supermarkets.
    INGREDIENTS | SERVES 4
    2 papayas
    1 cup canned pineapple chunks, drained
    1 cup canned litchis, drained
    1 cup bananas, thinly sliced
    ¼ cup tropical fruit punch
    1 teaspoon granulated sugar
    ½ cup pecan pieces
Cut the papayas in half and use a spoon to remove the seeds. Remove the peel from each half of the papaya with a paring knife. Lay the papayas flat, scooped side downward, and cut crosswise into thin strips.
Combine the papaya, pineapple, litchis, and banana in a large salad bowl.
In a small bowl, stir together the fruit punch and sugar. Sprinkle the juice over the top of the fruit and toss gently. Garnish with the pecans.
Serve immediately, or cover and place in refrigerator to chill until serving time.
    PER SERVING
    Calories:..........228
    Fat:..........10 g
    Protein:..........2.5 g
    Sodium:..........7 mg
    Fiber:..........5.5 g
    Carbohydrate:..........36 g
How to Pick a Papaya
    When choosing a papaya, look for one that is neither too firm nor too soft, but yields to gentle pressure. The skin should be smooth and firm, and the color mainly yellow. Avoid papayas that have a wrinkled skin or a strong smell.
Rainbow Fruit Salad
    You can't go wrong with this salad — it's juicy, fresh, naturally low in fat and sodium, and cholesterol free. Enjoy it as a salad or as a dessert.
    INGREDIENTS | SERVES 12
    1 large mango, peeled and diced
    2 cups fresh blueberries
    1 cup bananas, sliced
    2 cups fresh strawberries, halved
    2 cups seedless grapes
    1 cup nectarines, unpeeled, sliced
    ½ cup kiwi fruit, peeled, sliced
    1/3 cup unsweetened orange juice
    2 tablespoons lemon juice
    1½ tablespoons honey
    ¼ teaspoon ginger,