Caesar Salad

A few easy switches are all it takes to make the very un-vegan Caesar into a vegan-friendly salad.

Ahead of time, make homemade Crisp Croutons for the salad - place 6 cups of (1/2-inch) cubed sourdough bread on a baking sheet. Drizzle with 1 tablespoon melted vegan butter (such as Earth Balance), and sprinkle with 1 teaspoon paprika and 1 teaspoon onion powder; toss to coat.

Bake at 350 degrees for 20 minutes, stirring halfway through. You'll have more croutons than you need for this recipe, so use the rest in lunchtime salads in the week ahead!

To make the dressing, place 3 tablespoons silken tofu, 1 tablespoon water, and 1 tablespoon lemon juice in a bowl; whisk until smooth. Gradually add 3 tablespoons olive oil, whisking constantly. Add 3 tablespoons red wine vinegar, 1 and 1/2 teaspoons sun-dried tomato paste (in place of anchovy paste), 1 teaspoon vegan Worcestershire sauce (such as Annie's), 1/2 tsp. black pepper, 1/4 tsp. salt, and 2 minced garlic cloves.

Place 18 cups of torn romaine lettuce in a large bowl, along with 2 cups Crisp Croutons, and 1/4 cup shredded vegan cheese in place of Parmesan (I used the vegan mozzarella from Galaxy Foods). Drizzle the dressing over the salad, and toss to coat.

You'll have 12 servings of about 1 and 1/2 cups and 80 calories each. Serve alongside bowls of a hearty veggie stew for a great start-to-autumn supper!

Cost:
silken tofu $2.39
sun-dried tomato paste $4.99
romaine lettuce $2.79
sourdough bread $2.79
vegan cheese

'Shrimp' Salad with 'Buttermilk' and Tarragon Vinaigrette

Try the vegan shrimp from Vegetarian Plus for this main dish salad!

Ahead of time, you'll need to thaw 20 ounces (2 packages) of the vegan shrimp, whether in the fridge for about 12 hours, or in the microwave on the 'fish' setting.

Next, make 1 cup vegan buttermilk; place 1 tablespoon lemon juice in a measuring cup, and fill with plain soy milk (such as Silk) to equal 1 cup; let stand for 5 minutes to clabber (sour) the mixture.

Pour 1/4 cup of the 'buttermilk' into a shallow bowl or zip-top plastic bag; set the rest aside for now. Add 2 tablespoons minced Anaheim chile (a mild, green chile), 1 tablespoon chopped tarragon, 1 teaspoon grated lime rind, 1 tablespoon fresh-squeezed lime juice, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1 minced garlic clove. Add the thawed 'shrimp'. Cover and refrigerate for 2 hours; stir the mixture occasionally, if in a bowl, or turn the zip-top bag over a few times, if in a bag.

To make the dressing, pour 1/3 cup of the prepared 'buttermilk' into a small bowl - you can discard the remainder, or save for another use. Add 2 tablespoons tarragon vinegar, 4 teaspoons finely chopped shallots, 1 teaspoon minced tarragon, 1 teaspoon Dijon mustard, 1/8 tsp. raw sugar, and 1/2 tsp. grated lime rind; stir with a whisk to combine, and chill until ready to use.

After 2 hours, discard the marinade. Transfer the 'shrimp' to a grill pan coated with cooking spray over medium-high heat; grill for 2-3 minutes on each side, until thoroughly heated.

To put together the salad, separate the leaves from 1 head of lettuce - the original recipe called for Bibb, but I used Boston lettuce, which is a very similar variety of butterhead; either works just fine.

Arrange the lettuce leaves on a serving platter, along with 12 romaine lettuce leaves. Cut 2 tomatoes into wedges. Arrange the tomato wedges and the grilled 'shrimp' over the lettuce, then drizzle with the vinaigrette.

You'll have 4 salad servings of about 2 cups salad and 5 ounces 'shrimp' (about 8 or 9 pieces). Each serving is 250 calories.

Cost:
Anaheim chile $0.32
fresh tarragon $2.49
lime $0.50
romaine lettuce $3.99

'Chicken', Endive, and Blueberry Salad with Toasted Pecans

This is a wonderful end-of-summer salad, to use up the last of the blueberries! I used the vegan Tuscan chicken breasts from Gardein for my salad, but use any vegan chicken of your choice.

Chop 1 and 1/2 cups worth of vegan chicken and cook in a skillet coated with cooking spray over medium heat until thoroughly heated - about 6 to 7 minutes.

Combine the 'chicken' in a large bowl with 4 cups sliced Belgian endive, 1 cup gourmet salad greens, and 1 cup fresh blueberries.

In a small bowl, whisk together 2 and 1/2 tablespoons apple cider vinegar, 2 and 1/2 tablespoons agave nectar (in place of honey), and 1/4 tsp. black pepper. Drizzle the dressing over the endive mixture.

Sprinkle with 1/2 cup crumbled vegan feta (such as Sunergia) and 2 tablespoons chopped pecans (which you can toast first if you like, as per the title of this recipe, although I did not!). Toss gently to coat.

1 and 1/2 cups of salad make a serving of 160 calories. Double the portions to make it an entree salad.

Cost:
Belgian endive $4.39
gourmet salad greens $2.50
vegan chicken $3.99
blueberries $4.99
vegan feta $3.69

Salade Nicoise with Creamy Tofu Dressing

What a novelty to have a Nicoise salad, thanks to my new discovery of the Tuna (Not!) Salad Mix. Ahead of time, you'll need to prepare this vegan tuna. Bring 1 and 1/2 cups of water to a boil; add 1 and 1/2 cups of the 'tuna', then cover, reduce heat, and simmer for 10 minutes. Drain off the excess liquid, then chill until ready to use.

Note: the mix is available online from veganessentials.com

Since I was in a hurry tonight, I used the 'express' chill method, by freezing for 30 minutes, and stirring half way through, which I'm happy to report worked just fine.

While the 'tuna' chills, make the dressing. Combine the following in a blender: 1 and 1/2 teaspoons water, 1 and 1/2 teaspoons red wine vinegar, 1 and 1/2 teaspoons lemon juice, 1/2 tsp. chopped thyme, 1/4 tsp. salt, and 1/8 tsp. black pepper, 2 ounces silken tofu, and 1 small chopped garlic clove. The original recipe also called for 1 anchovy fillet. For a similar salty taste, I like to substitute 1 sun-dried tomato. If you buy the kind that is not packed in oil, let the tomato soften in boiling water for about 15 minutes ahead of time.

Process until smooth, then transfer the dressing to a bowl and chill until ready to serve.

Meanwhile, bring a pot of water to a boil; add 6 ounces small red potatoes (about 4 potatoes); reduce heat and simmer for 10 minutes. Drain, rinse with cold water, then cut in half and set aside.

Next, cook 6 ounces of trimmed fresh green beans in boiling water for 3 minutes, then drain, rinse with cold water, and set aside. In the interest of saving water and time, I re-used the water from the potatoes (which I had previously removed from the pot with a slotted spoon).

Once the 'tuna' has chilled, heat a grill pan coated with cooking spray over medium-high heat. Add the 'tuna' and cook for 7-8 minutes, until lightly browned, stirring occasionally.

In the center of a large plate, combine the 'tuna', the green beans, and 1/2 cup thinly sliced red onion. Arrange the potatoes around the 'tuna' mixture, along with 1 medium tomato (cut into 1/4-inch thick wedges). The original recipe also called for wedges of a hard-boiled egg, so to add a similar protein, I sliced 2 ounces of silken tofu into 1/4-inch thick slices.

Sprinkle the top of the salad with 1 tablespoon chopped flat-leaf parsley, 1 and 1/2 teaspoons capers and 12 picholine olives (small green French olives). You can pit and halve the olives if you like, but I preferred to leave them whole and discard the seeds as I came to them one by one - isn't that half the fun of eating fresh olives?

This recipe could make a generous dinner salad for 1 person of 840 calories. Or, divide into 3 portions of 280 calories each.

Cost:
silken tofu $2.39
small red potatoes $4.99
green beans $0.52
red onion $1.79
tomato $1.16
flat-leaf parsley $1.69
picholine olives $6.37

'Tuna' and White Bean Salad

Tonight, I'm trying a product called Tuna (Not!) Salad Mix, which is exactly what it sounds like. Apparently there used to be a product called tuno on the market, but no more, and from my online research, this is currently the only vegan tuna out there. The taste and texture were actually quite pleasant, and not too aggressively 'fishy', which I appreciated. So read on, for the full recipe!

Ahead of time, bring 1 and 1/2 cups water to a boil in a saucepan. Add 1 and 1/2 cups of the 'tuna'; cover, reduce heat, and simmer for 10 minutes until tender. Drain off any excess liquid and then chill the 'tuna' until ready to use.

Note: you don't need the whole package for this recipe, so if you want to go ahead and cook all of the 'tuna' now, mix the leftovers with some vegan mayo for tuna salad sandwiches!

To assemble this recipe: drain and rinse 1 (15-ounce) can of white kidney beans (also called cannellini beans). Combine the beans in a large bowl with the 'tuna', 1 and 1/2 cups chopped and peeled cucumber, 1/2 cup chopped parsley, 1/2 cup thinly sliced red onion, 1 and 1/2 tablespoons lemon juice, 1 tablespoon olive oil, 1/4 tsp. black pepper, and 1 (2-ounce) drained jar of diced pimiento peppers.

You'll have 4 servings of 1 and 1/2 cups and 280 calories each.

Cost:
cucumber $0.50
parsley $1.99
canned white kidney beans $2.19
vegan tuna $6.99
diced piminento $2.49

'Chicken' Salad with Olive Vinaigrette

Try the Tuscan chicken breasts from Gardein for this recipe - you'll need 2 packages, and you can either discard the sauce that comes packaged separately, or save it for another use.

Chop the 'chicken' to equal 2 cups; cook in a skillet coated with cooking spray over medium heat for about 7-8 minutes, until the liquid is absorbed and the 'chicken' is lightly browned.

Meanwhile, cook 1 cup uncooked Israeli couscous according to package directions. This ingredient might also be labeled 'Middle Eastern' or 'pearl' couscous, and is much larger than smaller (French) couscous grains; look for it near rice in the grocery store.

In a large bowl, combine 1/4 cup chopped and pitted kalamata olives, 2 tablespoons chopped flat-leaf parsley, 1 tablespoon chopped capers, 2 tablespoons olive oil, 1 tablespoon lemon juice, 1/4 tsp. black pepper, and 1 minced garlic clove; stir with a whisk. Note: I omitted the 1/4 tsp. salt from the dressing, since Gardein chicken already has a fairly high sodium content.

Stir in the couscous, tossing gently to coat. Just before serving, stir in the 'chicken'. 1 and 1/2 cups makes a serving of 350 calories.

Cost:
Israeli couscous $5.99

Yellow Tomatoes in Spiced Balsamic Vinaigrette

Fresh yellow tomatoes shine in this summer salad! Serve al fresco with veggie burgers and corn on the cob.

Thinly slice 1/4 cup green onions, and place in a large bowl, along with 1 and 1/2 teaspoons minced and seeded jalapeno and 4 yellow tomatoes, each cut into 6 wedges (you want the tomatoes to total about 1 and 1/4 pounds).

Heat 2 and 1/4 teaspoons olive oil in a saucepan over medium-high heat. Add 2 tablespoons grated fresh ginger, 1 and 1/2 teaspoons ground cumin, 1 and 1/2 teaspoons black pepper, 1 teaspoon paprika, 1/2 tsp. ground turmeric, and 2 minced garlic cloves; saute for 1 minute.

Add 6 tablespoons balsamic vinegar (the higher the quality the better!), 1 and 1/2 tablespoons organic brown sugar, and 1/4 tsp. coarse salt; bring to a boil, then continue to cook for 1 minute, stirring frequently.

Pour the balsamic syrup over the tomato mixture, and toss gently to coat. Let come to room temperature before serving.

3/4 cup makes a side serving of 80 calories. You can double this recipe easily!

Cost:
green onions $0.99
jalapeno $0.20
yellow tomat0 $4.11
ginger $1.40

Grilled 'Steak' Salad with Caper Vinaigrette

Here's another entree salad with great all-veggie protein, this time using the new vegan 'beef' strips from Yves Veggie, in place of beef tenderloin. Interestingly, I noticed that Yves is now using Gardein protein in their formula, so I'm happy to see that vegan meat companies are collaborating! Check out all their products at yvesveggie.com

This recipe is much quicker for a vegan than a meat-eater, since normally beef would need to grill for quite some time. For the Yves 'beef' strips, you'll need two packages (12 ounces) for this recipe; heat an indoor grill pan over medium heat and coat with cooking spray, then grill the 'beef' for about 7 minutes, stirring frequently so the strips cook evenly on all sides.

Meanwhile, bring 4 cups water to a boil in a saucepan. Add 3 cups (1-inch) cut green beans and cook for 3 minutes, then drain, rinse with cold water, and drain again. (Note: I was a little short on green beans - closer to 2 cups - but figured it didn't make enough of a difference to run out and buy more!)

Combine the 'beef' and green beans in a large bowl. Add 4 cups watercress leaves, 1 cup halved grape tomatoes, 3/4 cup thinly sliced red onion, 8 ounces sliced mushrooms (buy a package pre-sliced to save prep time!), and 8 ounces of canned hearts of palm (rinsed and drained; although the original recipe didn't specify to do so, I cut the hearts of palm into slices, since they are canned in batons). If you don't like how peppery watercress is, you could gourmet mixed greens instead.

In a separate bowl, whisk together 1/4 cup red wine vinegar, 1 and 1/2 tablespoons lemon juice, 1 tablespoon capers, 1 tablespoon mustard, 2 teaspoons olive oil, 1/2 tsp. raw sugar, and 1/8 tsp. black pepper. Although the original recipe called for honey mustard, I found that Dijon worked just fine for a vegan-friendly option. I also omitted the salt that the dressing called for since the Yves 'beef' already has salt in it.

Pour the dressing over the salad, and toss to coat. 2 cups of salad make a main dish serving of 230 calories. Add some bread on the side and you're ready to go!

Cost:
vegan beef strips $7.98
green beans $0.88
watercress $1.99
grape tomatoes $2.49
presliced mushrooms $2.49
hearts of palm $4.39

Mediterranean Potato Salad with 'Shrimp' and 'Feta'

This entree salad seemed like a great way to use up the package of frozen vegan shrimp in my freezer. Available from a company called Vegetarian Plus, these adorable little 'shrimp' are easy to cook: just boil one whole package (10.5 ounces) of vegan shrimp in boiling water for about 2 minutes, then drain and add to the recipe below. You can order the product online at cosmosveganshoppe.com

First, prepare the dressing: whisk together 1 and 1/2 tablespoons chopped basil, 1 tablespoon lemon juice, 2 teaspoons olive oil, 3/4 tsp. raw sugar, 1/4 tsp. black pepper and 1/4 tsp. Dijon mustard; set aside.

Slice 5 cups of small red potatoes into quarters - although I actually had a couple of potatoes so small I only cut them in half! Place the potatoes in a microwave safe dish, and sprinkle with 1/4 tsp. salt and 1/4 tsp. black pepper, tossing to coat. Microwave until tender - the original recipe said 15 minutes, but I have quite a strong microwave, so only needed 10 minutes. Cooking the potatoes this way is much faster than in the oven, making the recipe ideal for a busy night, but of course you could roast them in the oven, too.

Place the potatoes in a large bowl; add the cooked 'shrimp' and 1 tablespoon of the dressing, tossing to combine.

Add the rest of the dressing, along with 3 cups thinly sliced romaine lettuce, 1 cup red bell pepper strips, 1 cup yellow bell pepper strips, 1 cup thinly sliced red onion, and 1/2 cup crumbled vegan feta (such as Sunergia).

Divide the salad evenly among 4 plates (about 2 and 1/2 cups per plate). Top each serving with 1 and 1/2 teaspoons chopped and pitted kalamata olives. Each serving is 370 calories.

Cost:
basil $2.99
small red potatoes $4.99
romaine lettuce $3.99
red bell pepper $1.76
yellow bell pepper $1.72
vegan feta $3.69
kalamata olives $5.99

'Chicken', Corn, and Tomato Salad

I'm playing with Gardein chicken again tonight... for this easy entree salad, you can either serve it just as it is for dinner, or, pack leftovers in tupperware and tuck inside a pita for lunch tomorrow.

The original recipe called for 2 cups of chopped cooked chicken, so cook 4 Gardein 'tuscan chicken breasts' (without the sauce) in a skillet over medium heat for 2-3 minutes on each side, then chop into 1/2-inch pieces; set aside.

Cut 1 and 1/2 cups of fresh corn kernels off the cob (about 2 ears of corn). Heat a medium skillet coated with cooking spray over medium-high heat and saute the corn for 3 minutes.

In a large bowl, combine the cooked 'chicken', the corn, 1 cup halved cherry tomatoes, and 1/2 cup sliced green onions.

In a separate bowl, whisk together 2 tablespoons red wine vinegar, 1 and 1/2 tablespoons olive oil, 2 teaspoons lemon juice, 1 teaspoon chopped fresh thyme, 1 teaspoon minced garlic (use bottled minced garlic to make this already-quick recipe even quicker!), and 1/2 tsp. Dijon mustard. I omitted the salt in the dressing, since Gardein chicken already has a fair amount of salt in it.

Pour the dressing over the salad, and toss to coat. 1 and 1/4 cups makes a serving of 240 calories.

Cost:
fresh corn $2.49
cherry tomatoes $2.58
green onions $0.99

Garden Slaw with Tarragon

You'll get tons of fresh summer veggies in this easy slaw!

The dressing in the original recipe was buttermilk-based, so to make it vegan, pour 3/4 tsp. lemon juice into a measuring cup; fill with plain soy milk (such as Silk) to equal 1/4 cup, then let stand for 5 minutes to clabber (sour) the mixture.

Combine the 'buttermilk' with 3 tablespoons vegan mayonnaise (I like the light canola mayo from Spectrum Foods), 1 tablespoon lemon juice, 2 teaspoons raw sugar, 1/4 tsp. salt, and 1/4 tsp. black pepper; set aside.

Steam 1 cup of (1-inch) diagonally-cut wax beans until tender - about 4 minutes. Trim the ends off of 1/2 cup snow peas, then cut into thin strips lengthwise. Combine the wax beans and the snow pea strips with 3 cups sliced Savoy cabbage, 1/2 cup red bell pepper strips, 1/3 cup shredded carrot (a large-holed grater works well for shredding), 1/4 cup vertically sliced red onion, and 1 tablespoon chopped tarragon.

Pour the dressing over the vegetables, tossing to coat. Chill for 30 minutes before serving. You'll have 6 servings of about 3/4 cup and 70 calories each.

Cost:
lemon juice $2.99
Savoy cabbage $2.14
red bell pepper $1.86

Sweet-Spicy Cucumbers overTomatoes

This salad tastes like summer a plate! You need to marinate the cucumbers ahead of time, so start it now for your Memorial Day weekend.

Thinly slice 2 cups of pickling cucumber and 1 cup Vidalia onion. Pickling cucumbers are shorter and fatter than regular cukes, and thinner skinned as well, which makes them better for, well, pickling, so definitely use them if you can!

Arrange half the cucumber slices in a 9-inch pie plate. Top with half the onion slices, then repeat the layers.

In a saucepan, combine 1/2 cup cider vinegar, 1/4 cup raw sugar, 1/2 tsp. salt, 1/2 tsp. mustard seeds, 4 minced garlic cloves, and 2 whole dried red chiles (the long thin variety). Bring to a boil, then continue to cook for about 1 minute, until the sugar is dissolved, stirring occasionally.

Pour the hot vinegar mixture over the cucumber mixture. Cover and marinate in the fridge for at least a full 24 hours, and up to 4 days. I only let mine marinate for 1 day.

When ready to serve, arrange 16 (1/4-inch thick) tomato slices on a serving platter. Sprinkle with 1/8 tsp. salt and 1/8 tsp. black pepper. Remove the cucumber mixture from the marinade with a slotted spoon, and arrange over the tomato slices.

You'll have 8 servings, which is about 2 tomato slices and 1/3 cup cucumber mixture per person. Each serving is 40 calories.

Cost:
pickling cucumber $1.80
mustard seeds $2.45
tomato $5.06

Insalata di Farro (Spelt Salad)

I bought a package of spelt the other day (available near other cereal grains like oats in the supermarket), and I am so excited to try out some recipes with it. This ancient grain is incredibly versatile, and packed with nutrition - fiber, Vitamins A, B, C, and E, as well as calcium and iron.

To start this recipe, make the dressing: in a bowl, whisk together 2 tablespoons chopped flat-leaf parsley, 2 tablespoons vegetable broth, 1 and 1/2 tablespoons extra virgin olive oil, 1 tablespoon lemon juice, 1 tablespoon red wine vinegar, 1 tablespoon Dijon mustard, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1 crushed garlic clove; set aside.

Rinse 1 and 1/4 cups uncooked spelt in a sieve, then drain and transfer to a saucepan. Add 1 and 1/2 cups vegetable broth and 1 cup water; bring to a boil, then reduce the heat and simmer. The original recipe said to simmer for 25 minutes, but at the end of 25, there was still a fair amount of liquid left in my saucepan. This didn't make sense, since I knew I wasn't supposed to drain off any excess liquid, and assumed the spelt should have had time to absorb it all. A quick look online showed that spelt is often cooked for closer to 50 minutes. So I continued to let it simmer, and indeed, at the end of 50 minutes, the liquid had all absorbed.

Meanwhile, cut 1 cup of 1-inch green beans, and 3/4 cups of sliced carrot. Cook the vegetables in boiling water until crisp-tender (about 4 to 5 minutes), then drain. Rinse with cold water and drain again.

Combine the cooked spelt and the cooked beans and carrots in a large bowl with 1/2 cup frozen green peas (thawed in advance), 1/2 cup frozen corn (thawed in advance), 1/2 cup drained and chopped marinated artichoke hearts (such as Native Forest), 1/4 cup pitted ripe (black) olives, 1/4 cup pitted green olives, and 1 (7-ounce) bottle of drained and chopped roasted red bell peppers.

Note: the original recipe made it seem as though the olives should stay whole, but I chopped mine in half so they would be closer inside to the other tidbits in the salad.

Pour the dressing over the spelt mixture, and stir well to coat. You should let the salad stand for at least 30 minutes, stirring occasionally, before serving. However, it's actually even yummier if you make it a whole day in advance, so the flavors can blend. Then, serve it either chilled or at room temperature.

1 cup of salad is 240 calories. Look for some more spelt recipes soon!

Cost:
flat-leaf parsley $3.99
spelt $4.99
green beans $0.66
carrots $0.65
frozen green peas $2.00
marinated artichoke hearts $2.99
black olives $1.39
green olives $1.99
bottled roasted red bell peppers $2.79

Sweet and Sour Slaw

This slaw is about as simple as a recipe can get! It's great alongside dinners with earthy flavors - think a bowl of stew, or rice and beans scented with paprika.

In a large bowl, whisk together 1 tablespoon raw sugar, 3 tablespoons cider vinegar, 2 teaspoons vegetable or canola oil, and 1/4 tsp. salt, whisking until the sugar dissolves.

Add 4 and 1/2 cups packaged cabbage-and-carrot coleslaw (such as Dole) and 1/4 cup chopped green onions; toss to coat.

You can serve this either at room temperature or chilled - I preferred it made a couple hours in advance and chilled so the flavors had more time to blend.

1 cup of slaw is 50 calories.

Cost:
cider vinegar $3.39
cabbage-and-carrot coleslaw $2.49
green onions $0.99

Spinach, White Bean, and 'Bacon' Salad with Maple-Mustard Dressing

When most people think of vegans, they think of salads. For that reason, on the rare occasion that I venture out to a restaurant, salad is generally all that they have to offer me. My boyfriend and I could only laugh recently, while ordering takeout, that a puny pile of lettuce is what a restaurant deemed suitable for a "salad."

What a shame! Because as you may have noticed on this blog, in nearly two years of recipes, I have only made 24 salads. And when I do, they are not a pitiful clump of lettuce leaves, as in the photo below, but are full of interesting dressings, beans, various vegetables, and vegan protein. Let this be a lesson to restaurants who still can't seem to figure out how to feed a vegan.



To make this hearty vegan salad, combine 1/4 cup maple syrup, 3 tablespoons cider vinegar, 1 tablespoon olive oil, 1 tablespoon Dijon mustard, 1/4 tsp. salt, and 1/4 tsp. black pepper in a microwave safe bowl. Microwave for 1 minute; set aside.

Drain and rinse one (15-ounce) can of Great Northern beans, and place in a microwave safe bowl; microwave for 1 minute and set aside.

In a large bowl, combine 1/2 cup thinly sliced green onions, 1/2 cup finely chopped red bell pepper, 5 cooked and crumbled vegan bacon slices (such as LightLife) and 2 (7-ounce) packages of fresh baby spinach. Pour the maple syrup dressing and the beans over the salad, and toss to combine.

You'll have 8 side salads of 1 and 3/4 cups and 130 calories each. Or, simply divide the salad in two for 2 entree portions. The salad is best served immediately so the spinach doesn't become soggy.

Note: to make the vegan bacon crisp and easy to crumble, cook for a few minutes longer than package directions - about 6 minutes total, turning halfway through.

Cost:
canned Great Northern beans $1.33
red bell pepper $0.98
vegan bacon $3.39
fresh spinach $5.00

Waldorf Coleslaw

This yummy dish combines the classic components of a Waldorf salad - tart apples, walnuts, raisins - in coleslaw form. A few simple tweaks make it vegan.

In a large bowl, combine 3 cups shredded cabbage, 3 cups diced Granny Smith apple, 6 tablespoons raisins, and 3 tablespoons coarsely chopped walnuts.

In a separate bowl, whisk together 3 tablespoons plain soy yogurt (such as Whole Soy), 2 tablespoons vegan mayonnaise (I like the light canola mayo from Spectrum), 1 tablespoon agave nectar (in place of honey), 1 teaspoon prepared (i.e. bottled) horseradish, 1/4 tsp. salt, and 1/4 tsp. black pepper.

Drizzle the dressing over the cabbage mixture, and toss well to coat. Cover and chill - the original recipe suggested for 2 hours, although mine was just fine after 3.

1/2 a cup of coleslaw is 70 calories. This recipe makes enough for 10 servings.

Cost:
cabbage $3.41
Granny Smith apple $2.60
raisins $2.39
walnuts $0.70
plain soy yogurt $1.79
prepared horseradish $1.69

Red Cabbage, Cranberry, and Apple Slaw

The dried cranberries, apples, and pecans update coleslaw for fall and winter weather!

Place 2 and 1/2 cups thinly sliced red cabbage and 1/4 cup dried cranberries in a large bowl - I highly recommend buying the cabbage pre-sliced, as from Dole, to save a lot of time and effort! Set aside.

In a separate small bowl, whisk together 3 tablespoons rice vinegar, 3 tablespoons raw sugar, 1 tablespoon white wine vinegar, 1 teaspoon olive oil, 1/4 tsp. salt, and 1/4 tsp. black pepper. Drizzle over the cabbage mixture and toss to coat.

Cover and chill for 2 hours to let the vinaigrette soak into the cabbage, and plump up the cranberries. Just before serving, add 1 cup thinly sliced Granny Smith apple and 2 tablespoons chopped pecans - toast the pecans first, if you like. Be sure not to add the apples any sooner or they will discolor.

1 cup of slaw is 140 calories - this recipe doubles easily if you want to feed a crowd.

Cost:
sliced red cabbage $1.99
Granny Smith apple $1.41
pecans $6.99

Parsnip Slaw with Grapes

I always want to like coleslaw, but a lot of times the dish leaves me flat, I think because cabbage is the one vegetable that I can't really get excited about. So when I saw this slaw made with parsnip instead, I was eager to try it - and not disappointed!

Peel and shred 3 and 1/2 cups of parsnip, using the large holes of a box grater as I did or -if you're lucky enough to have one! - the shredder attachment on a food processor. Choosing fat parsnips will make your life much easier.

Combine the parsnip in a large bowl with 1 cup seeded red grapes (cut in half), 1/4 cup light vegan mayonnaise (I like the light canola mayo from Spectrum foods), 1/4 cup plain soy yogurt (such as Whole Soy), 2 tablespoons chopped flat-leaf parsley, 2 tablespoons lemon juice, 2 teaspoons raw sugar, 1/4 tsp. salt, and 1/4 tsp. black pepper. Toss everything to combine, and serve!

2/3 a cup is 120 calories - this makes the perfect accompaniment to a sandwich for lunch, to round out the meal.

Cost:
parsnip $4.16
seedless red grapes $5.55
vegan mayonnaise $3.99
plain soy yogurt $1.59
flat-leaf parsley $1.69

Citrus-Spiked Jicama and Carrot Slaw

Try this alternative to coleslaw next time you go on a summer picnic! You can use a mandolin to julienne the jicama and carrot, but I actually had a hard time using mine. Instead, I got into one of my meditative chopping moods and devoted some time to slicing both very thinly into matchsticks. The alternative is to coarsely shred the veggies - or even buy pre-cut matchstick carrots!

In a bowl, combine 4 cups julienne-cut and peeled jicama, 2 cups julienne-cut (and, one assumes, peeled) carrot, 1/2 cup thinly sliced red onion, 1/4 cup orange juice, 1 teaspoon grated lime rind, 3 tablespoons fresh-squeezed lime juice, 1 and 1/2 teaspoons raw sugar, and 1/4 tsp. salt.

Let marinate for at least 15 minutes. You can actually make the recipe this far up to a day ahead and store in the fridge.

Just before serving, stir in 1 tablespoon chopped cilantro.

1 cup of slaw is 70 calories. Garnish with extra cilantro sprigs if you like!

Cost:
jicama $4.98
carrot $1.59
orange juice $1.99
lime $0.66
cilantro $1.69

BLT Bread Salad

This recipe draws the inspiration for its ingredients from the classic trio in a BLT sandwich, but instead of using real bacon, I'm using the Smart Bacon from LightLife - and turning the whole thing into a salad!

Cube 6 cups-worth of French bread into 1/2-inch cubes - the original recipe said this would be about 4 ounces, but I'm not sure what kind of French bread they were using, because I needed 7 ounces! Arrange the bread cubes in a single layer on a baking sheet; lightly coat the cubes with cooking spray. Bake at 400 degrees for 10 minutes, stirring half way through.

In a large bowl, combine 1/4 cup white wine vinegar, 2 tablespoons water, 2 tablespoons vegan mayonnaise (such as Spectrum's canola mayo), 2 and 1/2 teaspoons raw sugar, 2 teaspoons olive oil, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1/8 tsp. ground red pepper. Stir well with a whisk.

Add 3 cups torn curly leaf lettuce, 2 cups chopped and seeded tomato, and the bread cubes to the bowl with the dressing, tossing to coat. (Note: I actually did this in reverse, combining the three salad ingredients and then drizzling with the dressing - that worked too!)

Sprinkle the top of the salad with 2 tablespoons sliced green onions and 4 slices of crumbled vegan bacon (cook them for about 3 minutes over medium-high heat first, in a skillet coated with cooking spray, then crumble).

1 and 1/3 cups of salad is 160 calories.

Cost:
French bread $1.29
vegan mayonnaise $3.99
curly leaf lettuce $1.99
tomatoes $3.26
vegan bacon $3.39