August Should be Salad Month
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16 August 2018
 

August should be Salad Month

Do you find yourself craving something cool and crunchy? Do you hate turning your oven on, sometimes even your stove? What you need is more cool, crunchy salads. We try to bring you at least a couple of new salads each week. But you can build your own salads, using what you know you like or trying out new ingredients. Here are some suggestions on ways to Build a Better Salad.

  • Lettuce is not the only “green.” Add some radicchio shreds, arugula (my favorite), kale, chard or herbs such as basil, mint or thyme.
  • Go for Color.  Colorful vegetables and fruits can boost the nutrition of your salads while providing tasty contrasts. Shreds of carrots, salad turnips, bell peppers and beets. Diced bell pepper, green onion and tomato add a lot. Chop up any cooked vegetables you have around such as squash, asparagus, broccoli, cauliflower or green beans. Fruit is another possibility, citrus sections, pomegranate seeds, or berries. 
  • The Amazing Avocado. To get the most out of your veggies, add avocado slices. When eaten with high caratiniod vegetables avocados  boost the rate at which vitamin A is produced by 2 or 3 times. Avocados can also suppress appetite.
  • Add some Protein. Hard boiled eggs and tuna are classics in salad, but everything goes from chicken to ham to beans—the possibilities  are endless, and another way to use leftovers. Toasted sunflower seeds and pumpkin seeds add protein and crunch.
  • Starches can add Nutrition and Fiber. They can also add carbs, but keep them whole and they will be complex carbs, protected by fiber. Try quinoa, brown rice, or wheat berries. Cook to keep them non-sticky and separate. Rinse with cool water after cooking and let cool completely before adding to your salad
  • Keep the Dressing Light. Creamy dressings often have a lot of added sugar. A light dressing of vinegar or lemon juice and oil can set off your salad well. Add variety by using different flavored oils and different types of vinegar. 

So enjoy some cool tasty salads this week. 

Special Sales This Week

Fry’s—Buy 5 Get $5 off continues
Safeway—Score Great Deals promotion—win football tickets and other prizes, see store for details. There are also promotions related to the Boxtops for Education program.
Sprouts—Has over 400 plant based foods and other plant based items on sale 35% off this week.

National Days

August 15Lemon Meringue Pie Day
August 18Fajita Day and Ice Cream Pie Day
August 19Soft Ice Cream Day (A trip to Dairy Queen?)
August 20Chocolate Pecan Pie Day (I’d never heard of chocolate in pecan pie)
August 21—Spumoni Day (An Italian ice cream confection. See Recipe below.)

Menus

Day 1

Chicken Fajitas
Wheat Tortillas
Quinoa and Greens Salad
Lemon Meringue Pie

Chicken Fajitas

Recipe: Quinoa Salad

1 cup quinoa (tri-color is pretty)
4 cups greens (lettuce, spinach, arugula)
4 green onions, thinly sliced
1/4 cup cilantro, leaves only
1/4 cup flat leaved parsley, leaves only
Juice of 1 lemon
1/4 teaspoon salt

Guacamole

2 avocados, peeled and smashed
juice of 1 lime
1 teaspoon ground cumin
1/4 teaspoon salt, or to taste

Directions

Bring 1 3/4 cups water to a boil in a small saucepan, add quinoa, reduce heat to a simmer, cover and cook 15 minutes or until all water is absorbed. Set aside to cool.
Make Guacamole—Mix smashed avocados with lime juice, cumin and salt in a small bowl.

In a medium wide bowl, mix greens, onions, cilantro, parsley. Sprinkle with lemon juice and salt and toss with hands to coat. Push the greens to the outside of the bowl. In the center place the guacamole, surround with the quinoa. You should have a mound of guacamole in the center surrounded by a ring of quinoa, surrounded by a ring of greens.

Lemon Meringue Pie
A very modern method. For speed and ease, use a frozen pie crust.

Items On Sale

Chicken—B/S Breasts $1.47/lb @Safeway, Butcher Block, $1.77/lb @Sprouts, Buy one Get 2 Free @Fry’s, Foster Farms
Green Onions—$.33/bunch @Safeway
Salad Greens—$3/5 oz pkg @Sprouts (O), $5/lb pkg @Safeway
Cilantro—$.33/bunch @Safeway
Eggs—$1.99/dz (wi coupon) @Safeway, cage free, lg, brown limit 2  $3.99/dz @Sprouts, Eggland’s Best, (O)


Day 2

Braised Country Style Ribs
Roasted Corn Salad
Steamed Squash
Chocolate Pecan Pie

Braised Country Style Ribs

Chocolate Pecan Pie

Recipe: Roasted Corn Salad

This was a big hit, and not time consuming if you start with frozen roasted corn (TJ)
Serves 4

Ingredients

2 ears sweet corn (or use Trader Joe’s frozen roasted corn, thawed)
Zest and juice of 1 lime
1/2 teaspoon chili powder or Penzey’s Arizona Dreaming spice mixture
2 Tablespoons teaspoons olive oil, divided
1 green onion, finely chopped
1 cup jicama, peeled and diced 1/4 inch (watch out for waxed jicama, makes it hard to assess freshness)
1 large tomato peeled, seeded and diced 1/3 inch
1 green chili finely diced
1 medium/large avocado, diced 1/3 inch
1/4 cup cilantro, chopped
1 small garlic clove, grated, or 1/4 teaspoon garlic powder
1/4 teaspoon salt (or to taste)

Directions

Heat grill to Medium/Hot.

In a small bowl, whisk together olive oil, lime zest and juice and chili powder.

Remove husks from corn cobs, break off stem if there is one. Brush each ear of corn with the olive oil mixture and set on grill. Reserve remaining olive oil mixture. Cook a total of 6-8 minutes, turning to toast all sides. Kernels should be lightly browned. Remove from grill and let cool.

Rest large end of ear in a wide bowl and use a sharp knife to remove kernels from cobs.

In a large bowl, mix corn kernels with reserved olive oil mixture and all the rest of the ingredients. Let sit at least 1/2 hour to let flavors mingle.

Items On Sale

Country Style Ribs—$1.67/lb @Sareway   $2.99/lb @Sprouts
Olathe Sweet Corn—$2/5 ears @Fry’s
Green Onions—$.33/bunch @Safeway
Cilantro—$.33/bunch @Safeway
Garlic—$.33/bulb @Safeway
Green Chilis—$.99/lb @Fry’s, Hatch
Avocados $1.25/each @
Squash—$.98/lb @Sprouts, Italian or Yellow  $$.99/lb @Safeway, Italian
Pecan Pieces—$9.99/lb @Sprouts, bulk foods 
Eggs—$1.99/dz (wi coupon) @Safeway, cage free, lg, brown limit 2  $3.99/dz @Sprouts, England’s Best (O)

Day 3

Composed Salad (Salad Niçoise)
Bread
Mud Pie

This is for a sSalad Niçoise but you can use any ingredients you like. It’s the method that makes it a composed salad. I just love Julia—she always makes me smile.

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Mud Pie/Ice Cream Pie

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Items On Sale

Salad Greens—$3/5 oz pkg @Sprouts (O), $5/lb pkg @Safeway
Tomatoes—$.99/box @Safeway, grape, $1.99/box @Fry’s, grape (O). $.98/lb @Sprouts, On-the-Vine, $1.49/lb @Safeway, lg slicing 
Onions—$1.49/lb @Safeway, red or sweet white
Green Beans—$.98/lb @Sprouts
Eggs—$1.99/dz (wi coupon) @Safeway, cage free, lg, brown limit 2  $3.99/dz @Sprouts, Eggland’s Best (O)
Bread—$2.99/each @Sprouts, Irish Soda Bread, $3.49/each @Safeway, Artisan
Ice Cream—$2.99/48 oz @Safeway, Breyers, $3.88/64 oz Bluebell  $2.49/46/oz @Fry’s, Turkey Hill, Buy Five Sale, $2.50/48oz, Kroger Deluxe

Day 4

Salmon
Citrus Salad
Dirty Rice
Soft Peach Frozen Yogurt (Homemade)

Marinades for Salmon
After marinating—grill, pan broil or bake.
For grilling fish without falling apart, try a grill mat.

Citrus Salad

Recipe: Dirty Rice—Cooked rice (I prefer brown) with cooked stuff added, such as:

Sautéd mushrooms
Onion
Green Peas
Sautéd celery
Sun dried tomatoes
Small bits of broccoli or cauliflower
Bell Pepper

Soft Peach Frozen Yogurt

3 cups frozen peach slices, about 4 peaches
2/3 cups Greek style yogurt
1/4 cup brown sugar (or sweeter of your choice)
1 Tablespoon lemon juice (optional)

Cut unpeeled  peaches into slices, place on cookie sheet covered with plastic wrap or aluminium foil. freeze until hard, at least a couple of hours.

You can use either a food processor or a heavy blender.

Place peaches in processor. Pulse until chopped up (about large dice size). now add sugar or sweetener, yogurt, and lemon juice (if using.) Process until smooth. Taste for sweetness.

The mixture should now have the consistency of soft serve ice cream. You can serve immediately (it will melt very rapidly at this stage) or transfer to an air-tight container and freeze until it reaches the consistency you like. If you freeze it hard, it will ice up a little, but let it soften and it will be delicious.

Items On Sale

Salmon—$9.99/lb @Sprouts, fresh sockeye, $6.99/lb @Safeway, fresh atlantic
Salad Greens—$3/5 oz pkg @Sprouts (O), $5/lb pkg @Safeway
Peaches—$.33/lb @Sprouts, $.77/lb @Safeway, $.99/lb @Fry’s
Greek Yogurt—$.99/5.3 oz @Sprouts, Chobani, $3.50/32oz @Safeway, Lucerne

Day 5

Shakshuka Eggs
Green Salad
Steamed Squash
Bread
Spumoni

Shakshuka Eggs
The sauce is also great with many vegetables, grilled chicken etc.

Spumoni
A classic spumoni would have a chocolate chunks layer, a pistachio layer and a maraschino cherry layer. But why limit yourself?

Items On Sale

Eggs—$1.99/dz (wi coupon) @Safeway, cage free, lg, brown limit 2  $3.99/dz @Sprouts, Eggland’s Best (O)
Squash—$.98/lb @Sprouts, Italian or Yellow  $$.99/lb @Safeway, Italian
Salad Greens—$3/5 oz pkg @Sprouts (O), $5/lb pkg @Safeway
Tomatoes—$.99/box @Safeway, grape, $1.99/box @Fry’s, grape (O). $.98/lb @Sprouts, On-the-Vine, $1.49/lb @Safeway, lg slicing
Green Onions—$.33/bunch @Safeway
Cucumbers $.68/each @Sprouts (O)
Onions—$1.49/lb @Safeway, red or sweet white
Bread—$2.99/each @Sprouts, Irish Soda Bread, $3.49/each @Safeway, Artisan
Ice Cream—$2.99/48 oz @Safeway, Breyers, $3.88/64 oz Bluebell  $2.49/46/oz @Fry’s,

Day 6

Grilled Steak
Grilled Peach Salad
Mixed Steamed or blanched Vegetables, spiced
Fruit Plate

Grill that Steak
Great Technique—Very complete

Grilled Peach Salad
Baby spinach is often used with peaches.

Recipe: How to Cook Vegetables

You could also put the veggies in an ice water bath to cool after blanching. I hate to waste the amount of water it takes to cool them with running water. This guy does not live in a desert. Also, the more water you can get off after the blanching the longer they will last if you are planning to refrigerate some for later use.

At this point I would make a spiced olive oil. 1 Tablespoon should be plenty for a medium bowl of veggies. Just mix and toss with the warm vegetables.

In a very small microwave safe bowl, place 1 Tablespoon of olive oil. Add spices and/or herbs of your choice. Cook in 10 second bursts in the microwave until very warm but not sizzling. Now let sit for at least 10-15 minutes. Stir and pour over cooked vegetables.

I really like curry spices with cauliflower. Use only 1/8 teaspoon or less of each spice per Tablespoon of oil.  Ground chili pepper or chili flakes, cumin, coriander, a pinch each of cinnamon and cardamom. Serve with fresh cilantro leaves.

Other favorites include:

Finely chopped fresh rosemary and coarsely ground black pepper.
Finely chopped fresh basil and dried tomatoes in oil. (use a little of the oil the tomatoes come in.)
Chopped fresh thyme leaves with lemon zest
Dried herbs can also be used, but let them steep a little longer in the oil.

Items On Sale

Steak— $4.77/lb @Fry’s, t-bone     $6.99/lb @Sprouts, New York, unless, AZ, $7.99/lb @Safeway, t-bone or New York, bone in
Peaches—$.33/lb @Sprouts, $.77/lb @Safeway, $.99/lb @Fry’s
Salad Greens—$3/5 oz pkg @Sprouts (O), $5/lb pkg @Safeway 
Squash—$.98/lb @Sprouts, Italian or Yellow  $$.99/lb @Safeway, Italian
Green Beans—$.98/lb @Sprouts
Broccoli Crowns—$.98/lb @Safeway
Asparagus—$1.49/lb @Fry’s
Pineapple—$.97/each@Safeway
Mini Seedless Watermelon—$.88/each @Fry’s   $2.50/each @Sprouts, (O), 
Cantaloupe—$.98/each @Sprouts, $3.50/each @Safeway, (O), 
Grapes, red green black—$.98/lb @Sprouts,   $1.99/lb @Fry’s,  $3.49/lb @Safeway, (O)
Blueberries—$.88/6 oz box @Sprouts, $3/pkg @Safeway, $3.99/16 oz box @Fry’s
Strawberries—$2.50/lb box @Sprouts, (O), $3/lb box @Safeway, $3.99/2 lb box @Fry’s

 

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Lynne LaMaster

Lynne LaMaster is the Founder and Editor of the eNewsAZ Network of websites. She asks a lot of questions! In her spare time, she loves photography, cooking and hanging out with her family.

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