Give Lenten meals a fresh take with fruity salads
When I think of Lent I envision rejuvenation along with fresh options for meal times. This is week No. 3, and my focus is on fruit and how to incorporate these beauties into fabulous dishes to stand alone or pair with a light protein. The freshness of fruits with a protein option makes a meal filled with an abundance of flavors for family and friends. I realize produce is on the expensive side, but you as the home cook can curtail or replace different ingredients by using replacement alternatives that are perhaps less expensive in a recipe.
Salads are a refreshing, nutritional option for lunch and dinner service. I like to pair these beauties with a light soup, crackers, bread sticks or crusty bread, thus keeping the meal to the lighter side during the Lenten season.
For all the salads presented you may use dried herbs if necessary and fresh to frozen if not available in your produce department. Be inventive!
Archbishop Fulton J. Sheen said this: “Lenten practices of giving up pleasures are a good reminder that the purpose of life is not pleasure. The purpose of life is to attain a perfect life, all truth and undying ecstatic love — which is definition of God. In pursuing that happiness, we find happiness.”
And with this I could not agree more!
Jacqueline Iannazzo-Corser is a contributing writer to The Monroe News, writing about food and recipes. She is a chef, co-owner of Public House, culinary specialist at the Opportunity Center at the Arthur Lesow Community Center, and an adjunct professor of culinary arts at Monroe County Community College. She can be reached at [email protected].
Yummy Ambrosia Salad
Serves 6
Ingredients:
- 1 cup of blueberries
- 2 cups of grapes, green or red, whole or cut in half
- 1 can of Mandarin oranges, drain juice if canned
- 1 20 oz. can of pineapple chunks, drain juice if canned
- 1 cup strawberries cut in quarters
- 1 cup Greek yogurt plain
- 2 tbsp. sugar
- 1/4 tsp. vanilla
Directions:
- Cut fruit and combine into a serving bowl.
- Combine 2 tbsp. of sugar and ½ tsp. of vanilla and gently mix.
- Add the 1 cup of yogurt and gently mix or fold contents.
- Refrigerate and serve.
Arugula and Citrus Salad
Serves 4
Ingredients:
- 1 chopped avocado
- 2 small tangerines, peeled and sliced
- 1 medium blood orange, peeled and sliced
- 3 cups of packed baby arugula
- 2 tsp. of finely chopped jalapeño
- 1 tbsp. of chopped fresh tarragon
- ¼ tsp. salt
- 2 tbsp. of extra virgin olive oil
- 2 tbsp. of lime juice
Directions:
- Combine tangerines, orange, arugula, lime juice, oil, tarragon, jalapeño and salt in a medium bowl.
- Gently stir in avocado.
- Refrigerate and serve cold.
Watermelon Salad with Feta and Mixed Greens
Serves 6
Ingredients:
- 4 cups watermelon cubes (about 1 inch cubes)
- 3 Tbsp. of olive oil
- 1 medium lemon, zested
- 1 Tbsp. of lemon juice
- 1/4 cup fresh mint, oregano, basil leaves, parsley or dill, chopped (reserve a few whole leaves for garnish)
- 4 to 5 oz. of feta cheese
- 3 cups of mixed greens (your choice of salad greens)
- Salt and pepper to taste
Instructions:
- In large bowl, combine olive oil, lemon zest, lemon juice and mint.
- Stir to combine.
- Add watermelon chunks and gently stir to coat the dressing on the watermelon chunks.
- Add feta cheese, arugula, black pepper.
- Gently toss to combine all ingredients.
- Taste for seasoning and add salt if needed.
- Serve chilled.
Tomato Cucumber Salad
Serves 4 to 6
Ingredients:
- 5 large tomatoes, quartered
- 1 English cucumber, peeled and sliced
- 1/2 large red onion, sliced
- 2 tbsp. of chopped fresh parsley
- 2 tbsp. of chopped fresh cilantro
- 1 pinch kosher salt and 1 pinch black pepper
Dressing:
- 1/2 cup of olive oil
- 1/4 cup red wine vinegar
- 1 tsp. of kosher salt + 1 pinch freshly ground black pepper
- 1 garlic cloves, minced
- 1 tsp. of honey or brown sugar
- 1 tsp. of dried oregano
Salad directions:
- In a large bowl, combine all ingredients for the salad: tomato, cucumber, red onion, parsley, and cilantro. Sprinkle with salt and pepper and toss to combine.
Dressing directions:
- Combine all of the dressing ingredients into a small bowl or a Mason jar and whisk together vigorously until well blended.
- Pour the dressing over the veggies and toss gently.
- Cover the bowl with plastic and refrigerate for approximately 1 hours, then allow the salad to sit at room temperature an additional hour until serving.
Strawberry, Cucumber and Spinach Salad
Serves 4
Ingredients:
Salad Mixture:
- 6 packed cups baby spinach
- 1 ½ cup English cucumbers, sliced
- 1 cup of strawberries, sliced
- 1 medium sweet apple, cored and chopped into cubes
- 3 oz. of feta cheese, crumbled
- ¼ cup toasted walnuts
The vinaigrette dressing:
- ¼ cup extra virgin olive oil
- 1 tbsp. apple cider vinegar
- 1 tbsp. pure honey
- 1 tbsp. Dijon mustard
- Salt and pepper to taste
Directions:
- In a small bowl, whisk together the vinaigrette ingredients until well combined. Taste and adjust the dressing to your preference.
- Set aside.
- In a large bowl, combine the salad ingredients, then drizzle the desired amount of vinaigrette on top. Toss to combine. Serve immediately.
