Dr. Sinatra's Bulgar and Bean Salad

2 cups water
1 cup bulgar (cracked wheat)
1 tsp. sea salt
1 15 1/2 ounce can chickpeas, drained and rinsed
1 1/2 cup plum tomatoes
1/2 cup crumbled feta cheese
1/3 cup chopped green onions
1/4 cup chopped fresh mint
1/4 cup chopped fresh parsley
3 Tbsp. fresh squeezed lemon juice
2 Tbsp. olive oil
2 tsp. grated lemon peel
Sea salt and Pepper to Taste

In a medium saucepan, bring the water to a boil. Add the bulgar and salt, stir to blend, cover and remove from the heat. Allow bulgar to stand, covered, for about 20 minutes until the bulgar is tender. Drain the liquid from the pan, pressing out all excess water. Place the bulgar in a large mixing bowl and cool to room temperature. Mix in the remaining ingredients, and season with salt and pepper to taste.

Makes 4 servings

Chickpea Salad with Rosemary

1 15 oz. can unsalted or low-sodium chickpeas, drained and rinsed
2 Tbsp. chopped red onion
2 tsp. chopped fresh rosemary
1 tsp. olive oil
1 tsp. balsamic vinegar
1 Tbsp. chopped fresh parsley
1 small tomato, diced
1/4 lemon wedge, squeeze

Combine all ingredients in a medium bowl and chill for several hours.

Makes 2 servings

Nutrition Facts Per Serving

Calories 290
Calories from Fat 60
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 15 mg
Total Carbohydrate 47 g
Dietary Fiber 13 g
Sugars 4 g
Protein 14 g

Chinese Chicken Salad

Dressing:
1 1/2 tsp. olive oil
1 1/2 tsp. honey
1 1/2 tsp. sesame oil
2 Tbsp. natural unsalted peanut butter
2 Tbsp. unseasoned rice wine vinegar
2 Tbsp. lime juice
1 Tbsp. low-sodium soy sauce
1/8 tsp. garlic powder
1/8 tsp. ground ginger

Salad:
1/2 lb. diced cooked chicken breast
2 scallions, chopped
1 stalk of celery, chopped
1/2 red pepper, chopped
3 cups baby spinach
1 cup Chinese cabbage, shredded
2 tsp. toasted sesame seeds

In medium bowl whisk together dressing ingredients. Add chicken, scallions, celery, and red pepper. Serve over spinach and cabbage, and garnish with sesame seeds.

Makes 2 servings

Nutrition Facts per Serving

Calories 420
Calories from Fat 190
Total Fat 21 g
Saturated Fat 3.5 g
Cholesterol 95 mg
Sodium 410 mg
Total Carbohydrate 18 g
Dietary Fiber 5 g
Sugars 9 g
Protein 42 g

Fruited Rice Salad on Half an Avocado with Honey Vinaigrette

1/4 cup raisins
1/2 cup chopped dried apricots
1/2 cup chopped pecans
4 cups cooked brown or wild rice
2 avocados

Honey Vinaigrette
1/4 cup olive oil
1 Tbsp. lemon juice
1 Tbsp. red wine vinegar
1 tsp. honey
1/4 tsp. ground coriander
1/4 tsp. Dijon mustard
Salt and pepper to taste

Pour boiling water over the raisins and apricots in a small bowl. Let stand 10 minutes, then drain and cool. Preheat the oven to 350 degrees. Place the pecans on a shallow baking pan and bake for 5 to 8 minutes. Remove from the oven and set aside. To prepare the vinaigrette, shake all the ingredients together in a tightly covered container. Toss the rice, raisins, apricots, and pecans with the vinaigrette and refrigerate for 1 hour. Just before serving, halve, seed, and peel the avocados. Fill each half with rice salad and serve.

Makes 4 servings

Nutrition Facts Per Serving

Calories 680
Calories from Fat 370
Total Fat 41 g
Saturated Fat 6 g
Cholesterol 0 mg
Sodium 25 mg
Total Carbohydrate 77 g
Dietary Fiber 12 g
Sugars 21 g
Protein 9 g

Salad Nicoise, Sinatra Style

1/2 cup canned, unsalted or low-sodium white beans, drained and rinsed
1 6 oz. can low-sodium salmon or 6 oz. of cooked fresh salmon
1 large egg, boiled and sliced
1/2 cup cherry tomatoes cut in half
1/2 cup cooked green beans, cut in 2-inch pieces
1 Tbsp. olive oil
2 tsp. lemon juice
4 cups baby spinach or green leaf lettuce

Toss all ingredients except spinach in a medium bowl. Serve on top of the baby spinach or lettuce.

Makes 2 servings

Nutrition Facts Per Serving

Calories 340
Calories from Fat 160
Total Fat 17g
Saturated Fat 3.5 g
Cholesterol 145 mg
Sodium 190 mg
Total Carbohydrate 21 g
Dietary Fiber 8 g
Sugars 3 g
Protein 28 g

Salmon Salad

Salad:
1/2 lb. cooked fresh salmon, chopped
2 unpeeled, cooked red potatoes, quartered and cooled
4 cups chopped spinach or green leaf lettuce

Dressing:
1 Tbsp. balsamic vinegar
1 Tbsp. Dijon mustard
2 Tbsp. olive oil
2 Tbsp. water
1 Tbsp. lemon juice
1 tsp. dried basil
1 tsp. honey

Wisk dressing ingredients together in large bowl. Add all salad ingredients and toss gently.

Makes 2 servings

Nutrition Facts Per Serving

Calories 460
Calories from Fat 200
Total Fat 22 g
Saturated Fat 3 g
Cholesterol 60 mg
Sodium 300 mg
Total Carbohydrate 39 g
Dietary Fiber 5 g
Sugars 6 g
Protein 28 g

Seaweed Salad

1/2 cup dried wakame, hijiki, or a combination of both
1/2 seedless cucumber, cut in matchsticks (about 1 cup)
3 tablespoons rice vinegar (not seasoned)
2 tablespoons toasted sesame oil or walnut oil
1 tablespoon low-sodium soy sauce
1 teaspoon finely grated ginger
1 1/2 teaspoon sugar (or xylitol)
1 tablespoon hulled sesame seeds
Cracked red pepper flakes

Rehydrate the seaweed in cool water until tender. (Wakame takes only five minutes, hijiki requires about 30). When softened, squeeze seaweed gently to remove excess liquid, and chop (if needed) to bite-sized pieces. You should have about 1 1/2 cups of rehydrated seaweed. Divide cucumber among four salad plates or bowls. Then divide seaweed and arrange atop cucumber. Whisk vinegar, oil, soy sauce, ginger, and sugar (or xylitol) together until blended. Drizzle dressing over salads and sprinkle each with sesame seeds and cracked red pepper. Enjoy!

Serves 4

Nutrition Information Per Serving

Calories: 98
Protein: 2 g
Carbohydrate: 6 g
Fiber: 2 g
Fat: 8 g
Saturated fat: 1 g
Cholesterol: 0 g
Sodium: 320 mg (or less, depending on soak times)

IF Rating: +62 (mildly anti-inflammatory)

© 2006 Monica Reinagel

Spinach Salad with Pomegranate Vinaigrette

3 cups raw baby spinach
1/4 red onion, thinly sliced
1/4 cup feta cheese
Crumbled pomegranate seeds for garnish (optional)

For the vinaigrette:

2 tablespoons pomegranate juice
1 tablespoon cider or wine vinegar
drizzle of honey
1/8 teaspoon freshly ground pepper
2 tablespoons walnut oil

Arrange the spinach on a plate and top with sliced onion, feta cheese, and pomegranate seeds (if using). Combine pomegranate juice, vinegar, honey, and pepper in a small bowl. Add oil in a thin stream while whisking to incorporate. Dress salads and serve.

Serves 2

© 2006 Monica Reinagel

Summer Chicken and Rice Salad

12 oz. boneless, skinless chicken breast halves (free-range, organic chicken is best)
1 cup frozen, loose-pack French-cut green beans
2 cups cooked brown rice and wild rice blend, chilled
1 14-oz. can artichoke hearts, drained and quartered
1 cup shredded red cabbage
1/2 cup shredded carrot
1/2 cup diced celery
2 green onions, sliced
1 recipe Thyme Vinaigrette (below)

Prepare the Thyme Vinaigrette. Brush chicken with 2 Tbsp. of the vinaigrette; set aside remaining vinaigrette until salad is ready to serve. Grill or broil chicken until tender and no longer pink, turning once halfway through cooking–approximately 12 to 15 minutes. Cut chicken into thin strips. While chicken is cooking, rinse green beans with cool water for 1-2 minutes until thawed; drain well. In a large bowl toss together green beans, cooked rice, artichoke hearts, cabbage, carrot, celery and green onion. Pour remaining vinaigrette over rice mixture and toss gently to coat. Serve rice mixture topped with chicken.

Thyme Vinaigrette
1/4 cup white wine vinegar
2 Tbsp. olive oil
2 Tbsp. water
1 Tbsp. grated Parmesan cheese
2 tsp. snipped fresh thyme
2 cloves garlic, minced
1/4 tsp. salt
1/4 tsp. black pepper

Combine all ingredients in a jar and shake well.

Serves 4

White Bean Salad

1/2 lb. dried white beans, washed and soaked overnight, or 3 cups canned beans
3 1/2 cups water
1 medium onion, coarsely chopped
2 garlic cloves, chopped
1 medium red or Vidalia onion, finely chopped
1 yellow or red pepper, chopped
1 garlic clove, minced
1/2 tsp. dried mustard
1 Tbsp. flax or olive oil
Lemon juice to taste
Balsamic vinegar to taste
1 bunch parsley, chopped

Drain the beans and place in a pot with the water, onion and garlic. Bring to a boil, reduce the heat, and simmer for 1 1/2 hours, or until tender. Drain and reserve 1/4 cup of the cooking liquid. Mix together the Vidalia onion, red or yellow pepper, minced garlic, mustard, oil, lemon juice, and vinegar together with the reserved cooking liquid. Add to the warm beans and toss with parsley.

Makes 3-4 servings

Nutrition Facts Per Serving

Calories 270
Calories from Fat 40
Total Fat 4.5 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Sodium 30 mg
Carbohydrate 45 g
Dietary Fiber 16 g
Sugars 8 g
Protein 14 g