Mary M. Fynn, Ph.D, RD, L.D.N

Salad and Vegetable Recipes

Salad Recipes

July 2016

The recipes and recipe booklets posted here are based on the plant-based, olive oil diet developed by Mary M. Flynn, PhD, RD, LDN.

Salad meal basics for a plant-based, olive oil diet

A salad is an easy meal to make and bring with you to work or school.

Ingredients:

Starch:  3 ounces (dry weight) for 1500 calories meal plan and 4 ounces (dry weight) for 1800 calories; examples: pasta, quinoa, bulgur wheat, barley

Cook as directed and cool.

Vegetables: ½ cup most vegetables = 1 serving; 1 cup of salad greens = 1 serving

Use at least 2 servings and more is healthier.

Examples: raw carrots, celery, cucumber, onions, peppers, tomato; any roasted vegetables; canned/ drained corn, artichokes

Greens: arugula, kale, parsley, Swiss chard, sorrel, spinach

Extra virgin olive oil: at least 1 tablespoon, 2 is healthier and will help to keep you full until dinner

Optional:  vinegar (but not necessary and will mask the flavor of the olive oil); fresh or dried herbs

Mix all the ingredients together.  Season with salt (sea salt is more flavorful and easy to control the amount as you can see the salt) and pepper.

You can make multiple servings at once and take a serving from it each day for lunch.  Four servings is very easy to do and more time efficient for lunch preparation.

This is an easy, inexpensive salad which can be made with any vegetables that you have available.  Cook the barley the day before and cool in the refrigerator.  This salad is best made a few hours before serving so the flavors will blend. It can also be made the day before; add the spinach close to serving as it could wilt.

Serves 4 for a small meal/lunch or 8 side salads

½ cup plus 2 tablespoons dry pearled barley (4 ounces)

2 cups spinach leaves

1 cup chopped tomatoes

2 cups of chopped peppers

1 cup canned corn drained

½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California.

Salt and pepper

Optional: fresh herbs, such as basil, oregano, thyme

To cook barley:  Put 1 ½ cups of water in a large pan, preferably one with a glass cover.  Cover and bring to a boil.  Add 4 ounces (½ cup + 2 tablespoons) dry barley, cover and reduce heat to low-medium (2-3 on the dial).  Cook at a slow boil until all the water is absorbed.  This will take at least 35 minutes and may take 50 minutes.  If you are using a glass covered pan you will be able to see when the water is absorbed.  If the cover is not glass, do not take the cover off very often as you will reduce the heat and it will change the cooking of the barley.  When the barley is cooked, transfer the barley to a container to cool and store covered in the refrigerator until you are ready to make the salad.

Put the cooked barley in a large bowl.  The barley will be sticky; use a fork to separate the barley.  Mix in the vegetables so they are evenly distributed.  Add the olive oil and season with salt and pepper.  If you are using fresh herbs, tear into small pieces and add with the salt and pepper.

Calories per serving: 380 for 4 servings; 190 for 8 servings

 

 

www.medfooddiet.com

July 2016

This can be used as a lunch or a small meal. It can be stored in the refrigerator for several days, if you are making it for packed lunches.

4 servings

24 ounces red potatoes cut into approximately 1 inch pieces

4 cups fresh green beans cut into 2 inches pieces

1 cup chopped red onion (1 small or ½ medium red onion)

½ cup fresh flat leaf parsley, chopped or torn into small pieces

4 tablespoons of capers, drained and rinsed with water

½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California.

Sea salt and pepper

Preheat the oven to 400°F.  Toss the green beans with 2 tablespoons of the olive oil.  Sprinkle with sea salt and spread on a baking sheet.  They will cook best in a single layer so use two sheets, if needed. Roast for 15 to 20 minutes or until they are slightly brown.  Remove from oven and let cool slightly.

While the green beans are roasting, cook the onion and the potatoes.

Red onion: heat 1 tablespoon of the olive oil in a pan on top of the stove.  Stir in the onion pieces, season with sea salt and pepper and cook until soft and slightly browned (approximately 10-15 minutes).

Potatoes:   put the potatoes into a pan and add water so the potatoes are just covered.   Add 1-2 teaspoons of salt.  Cover and bring to a boil on high heat.  Lower the heat and cook the potatoes until they can just be pierced with a fork (approximately 6 to 8 minutes).  Drain and cool slightly.

Put the warm potatoes, red onion, and green beans in a bowl.  Add the parsley, capers, and the rest of the olive oil and mix so the ingredients are evenly distributed; season with salt and pepper.

 

 

Calories per serving: 420

 

 

www.medfooddiet.com

July 2016

This can be used as a lunch or a small meal. It can be stored in the refrigerator for several days, if you are making it for packed lunches.  The cucumber skins add fiber and a nice color.  You can substitute any fresh, seasonal vegetables you have available. You can also add 2 to 3 teaspoons of Dijon style mustard to the olive oil before mixing it in for a different flavor.

4 servings

24 ounces red potatoes cut into approximately 1 inch pieces

2 cups chopped celery

2 cups cucumber slices cut in half (with or without skins)

2 cups arugula, cut or torn into small pieces

1 cup shredded carrots

½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California.

Sea salt and pepper

Put the potatoes into a pan and add water so the potatoes are just covered.   Add 1-2 teaspoons of salt.  Cover and bring to a boil on high heat.  Lower the heat and cook the potatoes until they can just be pierced with a fork (approximately 6 to 8 minutes).  Drain and cool slightly.

Put the cooled potatoes into a bowl and add the rest of the vegetables.  Stir so that the ingredients are evenly distributed.  Pour the olive oil over the salad and toss with a fork to mix in; season with salt and pepper.

 

 

Calories per serving: 390

 

 

www.medfooddiet.com

July 2016

This can be used as a summer lunch. It can be stored in the refrigerator for several days, if you are making it for packed lunches.  You can substitute any fresh vegetables you have available.

4 servings

4 ounces dry quinoa (about ½ cup plus 2 tablespoons)

8 to 10 radishes, thinly sliced (about 1 cup)

2 cups frozen petite peas, defrosted

4 tablespoons almond slivers

½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California.

Sea salt and pepper

Cook the quinoa as directed on the package.

Put the cooked quinoa into a bowl and add the vegetables.  Stir so that the ingredients are evenly distributed.  Pour the olive oil over the salad and toss to mix it in; season with salt and pepper.

Calories per serving: 450

 

 

www.medfooddiet.com

July 2016

This is a very easy salad to put together.  You can use some hot peppers as part of the fresh peppers.

 4 servings

 ½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California).

½ to 1 teaspoon dried basil or oregano

1 small can black beans, drained and rinsed (1 ¾ cup)

1 small can corn, drained (1 ¾ cup)

2 cups chopped tomatoes

2 cups diced green pepper

 

Optional: ½ teaspoon red pepper flakes

Put the olive oil and the basil or oregano in a bowl.  Add the red pepper flakes if you are using them.  Add the rest of the ingredients and mix gently with a fork; season with salt and pepper.

 

Calories per serving: 410

 

 

 

www.medfooddiet.com

July 2016

This makes a delicious summer lunch.  Serve with slices of crusty Italian bread for dipping into the olive oil.

 4 servings

 ½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California).

¼ cup fresh basil leaves

1 small can cannellini beans, drained and rinsed (1 ¾ cup)

2 cups chopped tomatoes

½ cups roasted red pepper cut into strips about 1 inch long

2 tablespoons capers, rinsed

 

Put the olive oil and the basil in a bowl.  Add the rest of the ingredients and mix gently with a fork; season with salt and pepper.

 

 

Calories per serving: 350

 

 

 

 

 

www. medfooddiet.com

 

July 2016

Bulgur is precooked wheat that is boiled and then dried.  It is mostly a whole grain (only about 5% of the bran is removed during processing) but it is quick to prepare due to the precooking when it is made.  This recipe can be easily increased.

4 servings

1 ½ cups bulgur wheat

½ cup pecans or slivered almonds (approximately 1 cup nuts)

2 cups cucumber pieces, skin on

Sea salt

1 cup loosely packed flat leaved parsley leaves

6 tablespoons extra virgin olive oil

At least one hour before making the salad, put the bulgur wheat in a bowl.  Add 1 ½ cups of boiling water.  Stir to combine the water with the wheat.  Let sit at least 1 hour until cooled and the bulgur wheat has absorbed the water.

To prepare the nuts:  If using pecans, preheat an oven to 325°F.   Put the pecans on a shallow pan/ cookie sheet in a single layer; roast for 6 to 8 minutes or until slightly browned.  If using almonds:  heat a skillet large enough to hold the almonds in a single layer on medium heat.  Add the almonds and heat about 5 minutes or until slightly browned, stirring occasionally.  You will start to smell the nuts when they are just about done.  Cool while you are preparing the rest of the salad.

Stir together the prepared bulgur and cucumber pieces; season with salt.  Stir in the parsley.  Add the cooled nuts and then the olive oil.  Stir to combine.  This can be made the day before and refrigerated.  It is best served at room temperature.

 

 

Calories per serving: 470

 

 

www.medfooddiet.com

 

August 2016

This can be used as a summer lunch or it can be easily doubled for more servings and used as a side salad at a cookout. You can use orzo that is not whole wheat, but the whole wheat adds a nice flavor and added micronutrients

4 servings

6 ounces dry weight whole wheat orzo (about ½ cup plus 2 tablespoons)

½ cup extra virgin olive oil (best to use one from California, such as “California Olive

Ranch” or “Colavita” from California.

2 cups thinly sliced zucchini

2 cups red onion pieces, cut in chunks

2 cups peppers; you can use any color but a mix of green, red, and yellow is best

Sea salt and pepper

 

Preheat an oven to 450°F.

Cook the orzo as directed on the package.  Drain and cool.

Put the vegetables in a large bowl and pour enough of the extra virgin olive oil over them so that they are lightly coated.  You should have some olive oil left over. You can use a fork or spatula to mix the vegetables and the oil. Season with sea salt and pepper and spread the vegetables on cooking pans.  They will cook best if there is only one layer of vegetables in the pan.  Roast for 15 minutes, remove from the oven and use a fork to turn over the vegetables.  The parts of the vegetables that were on the pans should be starting to brown.  Return to the oven and roast for another 15 minutes.  Check the vegetables for brownish. The vegetables will be browned when they are ready to take from the oven.  You might need a few more minutes.

Put the cooked and cooled orzo into a bowl and add the vegetables.  Stir so that the ingredients are evenly distributed.  Pour the rest of the extra virgin olive oil over the salad and toss to mix it in; season with salt and pepper.

 

Calories per serving: 490

 

 

 

www. medfooddiet.com

 

July 2016

This makes a delicious side salad that could be made in either warm or cold weather

 4 servings

 3 cups of Brussel sprouts, washed and outer leaves and stem section removed

½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California)

3 tablespoons balsamic vinegar

1 cup sliced scallions

½ cup flat leaf parsley, cut or torn into small pieces

2 cups small tomatoes (cherry, grape), sliced in half the long way

Cut the Brussel sprouts in half and put in a large bowl. Pour enough of the extra virgin olive oil over them so that they are lightly coated.  You should have some olive oil left over. You can use a fork or spatula to mix the vegetables and the oil. Season with sea salt and pepper and spread the Brussel sprouts on a cooking pan.  They will cook best if there is only one layer of vegetables in the pan.  Roast for 15 minutes, remove from the oven and use a fork to turn over the vegetables.  The parts of the vegetables that were on the pans should be starting to brown.  Return to the oven and roast for another 15 minutes.  Check for brownish. They will be browned when they are ready to take from the oven.  You might need a few more minutes.  Cool slightly.

Put the cooled Brussel sprouts, tomatoes, and scallions in a bowl.  Add the rest of the olive oil and the balsamic vinegar and mix gently with a fork; season with salt and pepper.

 

Calories per serving: 300

 

 

www. medfooddiet.com

July 2016

These can be served warm or at room temperature.  Please note you need to start the shredded zucchini earlier in the day. These are actually very easy to make, despite the long directions.

(about 20 pancakes)

2 tablespoons (6 teaspoons) extra virgin olive oil; or you may need more to cook them.

(best to use one from California, such as “California Olive Ranch” or “Colavita” from California.

1 cup diced red onions (1 small or ½ of a medium)

6 ounces peeled, diced potatoes

8 ounce zucchini (about 6 ½ inches long); shredded

2 large eggs

½ cup shredded flat/ Italian parsley

½ cup shredded cheddar cheese

Sea salt and pepper

Put the shredded zucchini in a colander and place the colander over a bowl.  Sprinkle with salt and let rest for about 30 minutes and longer is better.  This will make some fluid leave the zucchini so there is less water in the batter.  The fluid will collect in the bowl.

Put 2 teaspoons of the olive oil in a skillet and heat on low-medium. Add the diced onion and cook until they are translucent, about 10 minutes.  You can also cook the longer, if you want them well done. If the onions are cooked before you are ready for them, turn the heat off.

While the onions are cooking, put the potatoes in a small pan and add about 2 inches of water.  Add about 1 teaspoon of salt.  Cover, bring to a boil.  Reduce the heat to medium and cook until the potatoes can be easily pierced, about 6 to 8 minutes.  Drain the potatoes, add about 1 teaspoon of the olive oil and mash the potatoes with the oil so there are not lumps.

Put the eggs in a bowl and beat until mixed with a fork or a whisk.  Add the cooked/ cooled potatoes, shredded zucchini, the parsley and the cheese.  Using a fork, remove the onion from the pan and add to the other ingredients.  Stir until the batter is completely combined.

There should be a small amount of olive oil left in the pan.  Heat the pan on medium until it feels warm to touch when you hold your hand 3 to 4 inches over the pan.  Using a tablespoon, drop mounds of the batter in the pan, leaving space between the mounds.  Use the tablespoon to gently press down on the mound to make a pancake about 2 inches across.  There should be about 5 pancakes in the pan.  Cook for about 4 minutes; use a metal spatula to turn the pancakes over.  The cooked side should be browned.  If it is not, continue to cook until it is.  Cook the other side until browned, about 4 minutes.  Remove the cooked pancakes from the pan and put on a dinner plate, if you are going to serve them room temperature or on a pan and into a warm oven.

Add 1 teaspoon of olive oil after you make each batch of 5 pancakes.

 

Calories per pancake: 40 (if you use just the 2 tablespoons of extra virgin oive oil)

www. medfooddiet.com

July 2016

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For additional recipes, Dr. Flynn wrote the cookbook, A Pink Ribbon Diet: A revolutionary new weight loss plan to lower your breast cancer risk (Flynn, M.M. and Barr, N.V; DaCapo Press, 2010).