If you like spicy pickles, this is for you. Cucumber Kimchi salad – spicy,  crunchy and pickled, a great vegetarian version.

Looking for a salad or side dish but tired of leafy green options? Want to try something different,? Well this one is for you.  A pickle with a kick of spice that you can adjust to your taste.  It works perfectly as a pickle side dish to complement any meal. Because it is pickled, it can be stored for over a week in the refrigerator and it still maintains the crunch of the cucumber.  

Kimchi is a Korean pickle used as a side dish and served commonly with grilled meats and rice.  It can be made of any vegetables, cabbage, radish, cucumber are the most common.  It is typically made to preserve vegetables for winter months.  It is a flavorful spicy pickle that is easy to make.

In this version, you can enjoy it instantly and throughout the week as it stays well and develops flavor as it marinates. It is amazing how the cucumbers maintain crunch even after a few days.  It is very simple to make, just chop and mix together the ingredients! No cooking involved, its easy.

Lets give it a try!

Time: 10 minutes

Level of difficulty: Easy

Servings: 4 side salads portions

Tips:

• If you like include 1 tbsp Fish sauce for added flavor. It is absolutely ok to leave it off to keep it vegetarian.
• The proportions of the vegetables are very flexible add more or less based on what you have available.
• Bean sprouts are a great addition to this as well for another variation.
• Taste it and add more red chili depending on how hot you like it!
• See more options in the Salad section

A healthy salad loaded with veggies, beans, and shrimp all dressed with a honey lemon dressing!

Love salads but looking for a non leafy green version, well this one is for you.  A healthy, flavorful and colorful salad, works perfectly as a complete meal or a great side salad. Grilled shrimp or Chicken, roasted charred corn, black beans, protein packed chick peas along with creamy avocado, fresh herbs and a bight dressing is a perfect feel good meal.  Colorful and attractive to eye, filling and guilt free!

If you like your leafy greens, you can use this as a topping to a bed of any lettuce.  If you are vegetarian you can easily leave off the meat. If you prefer chicken instead of shrimp, it is just as great! This is an easy customizable dish that you can adjust to your preferences.

Make salads exciting again with this healthy option.

Time: 20 minutes

Level of difficulty: Easy

Servings: 2 full salads or 4 side salads

Tips:

• Be sure to cut the avocado just when you are ready to eat so it retains color. 
• To make ahead you can prepare the whole thing a day before. Keep the dressing separate and add the avocado fresh when ready to eat.  
• Other additions that would be great: olives, nuts, cranberries, mandarin oranges…..make it your own!
• If you like a creamy dressings, you can add 2 tbsp of plain yogurt ideally Greek yogurt to the dressing. No time to make dressing, use store bought Italian dressing.
• See more options in the Salad section

A delicious Avocado and Shrimp Cocktail, a perfect appetizer for those special occasions!

Love salads but looking for a non leafy green version, well this one is for you.  Grilled Shrimp coated in a creamy dressing and served on top of an Avocado half.  As you dig in and scoop up the avocado and topping, you get a perfect bite of shrimp, crunch from the celery, creaminess of the avocado as well as the dressing.  ShrimpCado is perfect for those special occasions for your loved ones.

This is a quick non leafy green salad that’s satisfying and filling. Goes perfectly with a Surf and Turf menu. If you love Shrimp and Avocados, this is the perfect combinations.  Whether its Valentines Day, birthday, anniversary, or any celebration; ShrimpCado can elevate your special dinner.

Growing up I remember eating this at my parents favorite restaurant.  They would order this appetizer, kids would eat up the shrimp topping and leave an empty avocado for the parents to finish! Fun memories, this recipe makes an appearance in our special celebrations. 

Make salads exciting again with this option.

Time: 15 minutes

Level of difficulty: Easy

Servings: 2 servings

Tips:

• Be sure to cut the avocado just when you are ready to eat so it retains color. 
• To make ahead you can prepare the filling ahead of time and store in fridge the day before.
• Leftover filling, no worries – enjoy it with pita chips as a dip.
• See more exciting options in the Salad section

Healthy beets, sweet mandarin oranges, crisp of onions, freshness of mint all dressed in a honey lime dressing!

I love beets! The vibrant deep red color, slightly sweet plus all its health benefits, its delicious.  My favorite way to enjoy them is in a simple salad. Sliced beets, sweet mandarin oranges, crisp onion, fresh mint, dressed in a honey lime dressing. This is a super simple side salad that is not only healthy but a colorful treat for the eyes. Want a non leafy salad, this is a great option.

As they say you should eat a rainbow; foods with natural colors like beets are super healthy and packed with nutrition.  Beets are a nutrient dense root vegetable low in calories, fat and cholesterol, making them a heart healthy choice.  They also have Calcium, Vitamin A and D as well as rich in iron.

For this recipe you can use fresh beets if you can find them, otherwise canned beets will work just fine. It does need the freshness of an herb preferably mint, but parsley or cilantro will work as well. The honey lime dressing is perfect to add some brightness and a sweet tangy flavor.  Try it out.

Makes 2 1/2 cups

Time: 5 mins if using canned beets, 45 mins if using fresh beets

Level of difficulty: Easy

Tips:

• Because the color of beets will run, this is a salad that you want to assemble at the last minute.  If you do it ahead of time the color will bleed making the onions and mandarins red in color as well. You can certainly keep all the ingredients ready separately and make the dressing ahead. Just be sure to assemble at the last minute.
• other ingredients that would go well are sliced celery and diced cucumbers for added crunch. Almonds on top can also add a great crunch if you like nuts.
• Find other simple salad recipes here.

A healthy smoky roasted eggplant and yogurt salad which can be used as a Salad, Raita or a dip!

Baingan Bharta is a known Indian vegetarian dish.  It is typically cooked with tomatoes and eaten as a curry with roti and rice.  However there is a lesser known way to make Baingan Bharta as a healthy cold salad.  Baingan or Eggplant is roasted and then mixed with yogurt and flavoring spices (not spicy).  Roasting it gives it a nice earthy smoky roasted flavor along with roasted cumin.  This is a yummy healthy salad alongside any meal. It can also be a perfect dip with pita bread, Veggie platter with carrots and celery or chips. 

Yogurt has probiotics which naturally aide in digestion, especially after eating such heavy meaty and spicy meals. It is common for yogurt to be served with Indian meals.  With the addition of eggplant a simple plain Raita can become a flavorful side dish worthy of entertaining. For vegetarians this is a healthy option.

This is a versatile dish, use as a salad, use as a raita, use as an appetizer dip, you can even use as a creamy sandwich filling….possibilities are endless, get creative! Here is a starting point, but you can easily adjust the quantities of the ingredients based on your taste and size of eggplant. If you like the Mediterranean Baba Ganoush, you will like this too as it is very similar.

Makes 3 cups

Time: 35 minutes

Level of difficulty: Easy

Tips:

• This is the perfect dish for “dhungar” or smoking if you know how to do it.  Once the dish is made, lay a small metal bowl in the middle, add a hot coal, add oil and close with cover to let the smoke infuse in the dish. This is not a beginner step so it is not mentioned above, but if you feel comfortable, this adds a ton of amazing smoky flavor and fragrance.
• The consistency will depend on which yogurt you use.  Greek Yogurt is best for a thicker creamy consistency, while low fat yogurt can be used for thinner consistency. 
• Can be stored in fridge, will stay good up to the expiration date of the yogurt and milk used. Perfect to make a day ahead of large parties.
• See more Raita variations in the salad section.

A cooling, herby, crunchy yogurt sauce, perfect accompaniment for BBQ and spicy rice dishes; ready in just 5 mins!

Raita, is a yogurt dip commonly served alongside Indian and Mediterranean dishes.  Raita is a great accompaniment to balance out the heavy barbecued meats like kabobs as well as balance the spiciness of rice dishes like biryani.  Raita is not just a dip or sauce but more like a salad eaten alongside the main dish.  Raita is a must especially if you are new to spicy foods! It is common for parents to alternate bites of food with spoonful of yogurt for children as they learn to adapt to spices.

Yogurt has probiotics which naturally aide in digestion, especially after eating such heavy meaty and spicy meals. It is common for yogurt to be served with Indian meals.  With a few added ingredients the simple plain yogurt can become a flavorful raita worthy of entertaining. Simply add a few vegetables to add color and crunch to the yogurt. No cooking involved, just chop and mix and a flavorful yogurt dip is ready in a matter of minutes.

Raita can be made in many variations, but the base ingredient is always yogurt.  You can add herbs and vegetables like cucumbers, tomatoes, even red beats for a unique pink color.  Some people like the consistency to be runny while others like it thicker.  It is very easy to customize it to your preference of ingredients and consistency.  In a true Indian fashion, many also add a tempering or waghaar on top of oil, mustard seeds, curry leaves and red chili.  However I don’t particularly feel its needed, why mess with a perfectly healthy dish and add unnecessary calories!  Here is a healthy cucumber raita recipe that can be ready in under 5 mins.

Makes 1 1/2 cups

Time: 5 minutes

Level of difficulty: Easy

Tips:

• The consistency will depend on which yogurt you use.  Greek Yogurt is best for a thicker creamy consistency, while low fat yogurt can be used for thinner consistency. Use milk to thin out the consistency if needed instead of water to maintain the creaminess. You can also adjust the proportion of vegetables to yogurt as you wish.
• To get an even more creamier texture, add 2 tbsp sour cream.
• Can be stored in fridge, will stay good up to the expiration date of the yogurt and milk used. Perfect to make a day ahead of large parties.
• See more Raita variations in the salad section.

Healthy crunchy cucumbers dressed with a cooling yogurt and fresh dill flavors, simple and ready in less than 5 mins!

Love cucumbers, want to get more yogurt into your diet?  Well, this cucumber dill salad is the perfect answer.  A cooling cucumber salad with a light creamy yogurt dressing is a perfect accompaniment for barbecued meats and kabobs.  The yogurt has a cooling effect that pairs well to balance the spiciness of the main dishes, while the fresh cucumbers pack a crunch without adding calories.  Dill adds a unique minty/licorice flavor.  Yogurts probiotics also help as a natural aide in digestion, especially after eating such heavy meaty meals. Replace mayo with Greek yogurt and save on calories without sacrificing on flavor!

It is common in Indian and Mediterranean foods to serve plain yogurt or a yogurt based dip, sauce or salads alongside.  Its a healthy accompaniment that pairs well with heavy spicy meat and rice dishes. It is common especially for younger children to have spoonful of yogurt in between to cool down the mouth as they learn to adapt to spicy foods. In Persian food, a cucumber dill salad is frequently served alongside. Dill is a common ingredient used in Mediterranean dishes, its licorice flavor and piney texture adds a unique touch. 

Dill is an underrated herb and not very common in western foods.  However this simple recipe is versatile and can be served with any meal. It would be a perfect side salad with a sandwich or a crunchy addition with BBQ. Because the dressing is made with yogurt instead of heavier mayo based dressings, its light on calories and allows you to get more probiotics into your diet.  

You can add parsley, black olives, feta cheese, red onions, cucumbers, tomatoes and even traditional pickled Mediterranean vegetables for a different variations.  While cucumber, dill and yogurt are a must, it is very easy to customize it to your preference with the rest of additions.  With raw vegetables and yogurt dressing this is a healthy and diet friendly option. Here is a simple healthy cucumber salad recipe that can be ready in under 5 mins! 

Makes 1 1/4 cups

Time: 5 minutes

Level of difficulty: Easy

Tips:

• The consistency will depend on which yogurt you use.  Greek Yogurt is best for a thicker creamy consistency, while low fat yogurt can be used for thinner consistency.
• Can be stored in fridge for up to 2 days, perfect for a make ahead salad for entertaining.
• Like yogurt? See more options like Raita in the Salad section.

Loaded with raw vegetables and dressed with a light tart dressing, a perfect pickled slaw recipe!

Kachumber is a refreshing light crunchy slaw commonly served alongside barbecued meats, kabobs as well as rice dishes like biryani.  A few variations exist based on the mix of vegetables used: onion, cabbage, cucumber, tomato, carrots, radish.  Chopped cilantro, green onion and mint add a herby freshness which pairs well to balance the spiciness of the main dishes.  Typically it is dressed with a simple light tart lemon or vinegar based dressing.  It is a very forgiving dish that’s easy to customize to whatever ingredients you have available, any combination of these vegetables will work.  It is perfect for those who like to eat raw vegetables as well as those who like pickled vegetables. 

Kachumber is a popular salad served with Indian rice dishes like biryani and pulao. It helps to bring some freshness and crunch to the spices in the main dish. There is no cooking involved, just chopping and mixing.  Chop the vegetables a day in advance and store the dressing separately, a great time saver for entertaining! Mix when ready. Replace your coleslaw with this recipe and save on calories!

Here is a healthy Kachumber recipe loaded with vegetables that can be ready in under 10 mins! See tips for a few time saving shortcuts as well.

Makes 3 cups or 6 servings

Time: 10 minutes

Level of difficulty: Easy

Tips:

• Serve immediately after mixing in the dressing for a fresher crunchier taste. Set aside for 1 hour for a pickled, wilted version.  
• Can be stored in fridge for 2 days. Once the dressing is added, the vegetables will wilt and pickle which is exactly what this salad is supposed to be.
• Keep the radish and cucumber skin on for added color. Be sure to wash well before cutting. If using regular cucumber, remove large seeds from the middle. Also remove seeds from tomatoes.
• For entertaining you can cut up the vegs and make the dressing a day ahead. Do not mix the vegetables together as the colors may bleed into each other, keep in them the same bowl but separate piles. Store vegetables and dressing separately and mix an hour before serving.
• In a hurry? save time, buy precut coleslaw mix from the store.  You can also use ready made Italian dressing instead of making this dressing. 
• The proportions of this recipe are very flexible, easily adjust amounts as you like.

A refreshing summer salad with sweet mango, crunchy jicama dressed with honey and lemon!

Summer brings us a bounty of fresh tropical fruits. Most of us just eat them by itself, however have you thought of them being the star of salads?  Yes, salads are a fantastic way to dress them up and enjoy them.  This is a refreshing light summer slaw salad. Sweet mangoes, crunchy jicama, with a refreshing sweetened lemon mint dressing. 

In the summer mangoes are easily found in grocery stores and markets.  Jicama is an underrated vegetable from South America and most of us don’t know how to use it. It looks like a small pumpkin with brown skin and white crunchy flesh inside similar to radish. It has no prominent taste which makes it perfect for texture and takes on any flavors you add to it. Mint and basil gives it an herby fresh taste. Honey and lemon makes a perfect balance of sweet and tart for the light dressing.

Thank you Azra for this recipe, it has become a family favorite. A great make ahead option when entertaining. This refreshing summer salad goes well with any summer BBQ menu or even alongside a simple sandwich. Replace your mayo based coleslaw with this summer salad and save on calories as well!

 

Time: 5 minutes

Level of difficulty: Easy

Tips:

• Can store in refrigerator for 2-3 days.
• For prep one day ahead, cut everything and make dressing and store separately.  Mix when ready to use. 
• Do not use ripe mangoes, need them to maintain its shape.  Medium ripe mango works best.
• Can add raw papaya julienne cut the same way and in equal amounts for another healthy twist.
• See more options in the Salad section

A cooling herb yogurt dip or sauce, perfect accompaniment for BBQ and rice dishes!

Looking for a healthier option than Mayo, want to get more yogurt into your diet, how about adding more herbs? This simple beginners Raita recipe can do just that!  Raita, is a creamy yogurt dip commonly served with Indian and Mediterranean foods.  The yogurt has a cooling effect that pairs well to balance the spiciness of the main dishes like barbecued meats, kabobs as well as rice dishes like biryani.  We all know the health benefits of Yogurt’s probiotics, it also acts as a natural aide in digestion, especially after eating such heavy meaty meals. 

Yogurt is frequently served on the side in Indian and Mediterranean cuisines.  With some simple additions you can easily convert the boring plain yogurt into an interesting salad or dip. Replace your heavy mayo based dips with this healthier option using yogurt as a base instead. Spread this on your burger instead of mayo and add a ton of flavor with less calories. Instead of Ranch dressing, drizzle this on your salad or serve with your vegetable platter. There are many ways to use this simple quick and flavorful option.

Raita is a very versatile and forgiving dish that is easy to make with any combination of ingredients you have on hand. Raita can be made in many variations, but the base ingredient is always yogurt.  You can simply add herbs or vegetables like cucumbers, tomatoes, even red beats for a unique pink color.  Some people like the consistency to be more runny while others like it thicker.  It is very easy to customize it to your preference.  Here is a very simple and quick beginners herb raita recipe ready in under 2 mins!  

Makes 1 1/4 cup

Time: 2 minutes

Level of difficulty: Easy

Tips:

• For an even speedier method, use prepared or store bought Green Chutney (Mint/Coriander), instead of fresh coriander and mint. Add 1 tablespoon of mint chutney and 1 tablespoon of coriander chutney to 1 cup of yogurt along with salt and Chaat Masala.
• The consistency will depend on which yogurt you use.  Greek Yogurt is best for a thicker creamy consistency, while low fat yogurt can be used for thinner consistency.
• Can be stored in fridge, will stay good up to the expiration date of the yogurt and milk used.
• See more Raita variations in the salad section.