Recipes: Vegetarian

Mixed Greens & Strawberry Salad

Mixed Greens and Strawberry Salad.

This simple Mixed Green Salad with Strawberries and Balsamic Dressing is so simple to whip up and is ready to go in 15 minutes.

You can’t go wrong with berries in a big salad.

And this particular salad is amazing because there is so little chopping to do.

You only have to cut up the strawberries–everything else is just toss and go!


Serves 3



For the Dressing:

1/4 cup raw cashews or 2 tablespoons raw cashew butter

1/3 cup unsweetened soy, hemp or almond milk

1 apple, peeled and sliced

2 tablespoons dried currents or raisons

For the Salad:

1 head (about 6 cups ) romaine lettuce

1 head iceberg lettuce

5 ounces (about 5 cups) organic baby spinach

1 (12 ounce bag) of frozen strawberries, defrosted and sliced in half


To make dressing, blend cashews or cashew butter with soy milk and apple  in a high powered blender until smooth.

Add the currents and blend well.

Place the lettuce and spinach leaves on a plate and lay the strawberries  on top.

Pour the juice from the strawberries over the greens and berries.

Nutritional Information:

Per Serving:

Calories 285; Protein 11g; Carbohydrates 47g; Total Fat 9.8g; Saturated Fat 1.8g; Sodium 99 mg; Fiber 12g; Beta-Caratene 10,056 ug; Vitamin C 134mg; Calcium 188mg; Iron 6.7mg; Folate 416 ug; Magnesium 160mg; Zinc 2.2 mg; Selenium 6.6 ug

Fiesta Quinoa Mango Salad

Fiesta Quinoa Mango Salad

This cold Mango Quinoa Salad is sweet and spicy and a delicious, refreshing and healthy recipe.

It’s packed with fresh flavour, and it’s great to make ahead of time!

Serves 4


1 cup dry quinoa
1 cucumber, chopped
1 ripe mango, peeled and diced, or 2 fresh peaches, pitted and chopped
2 pints cherry or grape tomatoes, halved
1/4 cup fresh basil leaves, finely chopped
2 tablespoons balsamic vinegar
1 1/2 cups cooked black beans or 1 (15 ounce) can of low
sodium or no salt added black beans, drained
5 ounces mixed baby greens


Place quinoa in a fine-mesh sieve and rinse under cold water for a few seconds.

In a saucepan, bring 2 cups of water to the boil. Add quinoa and turn down the
heat to low.

Cover and simmer gently until all the liquid is absorbed, for about 15 minutes.

In a large bowl, combine cooked quinoa, cucumber, mango, tomatoes, basil, vinegar and black beans.

Serve on a bed of mixed greens.

Nutritional Information:

Per Serving:

Calories 335; Protein 15g; Carbohydrates 65g; Total fat 3.3g; Saturated Fat 0.4g Sodium 39 mg Fiber 10.6g; Beta – Carotene 596 ug; Vitamin C 31mg; Calcium 173 mg Iron 7.7 mg; Folate 210 ug; Magnesium 175 mg; Zinc 3.2 mg; Selenium 1.4 ug


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