Fennel and Golden Beet Salad

Fennel and Gold Beet Salad with Sliced Almonds, Citrus, and Mint

The elements of this Fennel and Golden Beet Salad really benefit from the use of a mandoline slicer to achieve very thin, even slices. Both the fennel bulb and beet are sliced this way (on the thinnest setting), but they are raw. A thicker slice would do, but the salad would be much crunchier.

This is a salad to be served in small portions, more as an elegant palate cleanser than a vegetable side dish. It combines the delicious pairing of fennel with citrus, but the gold beets add a whole new layer of mild flavour and colour. The dish is served very cold, so it is incredibly refreshing for a summer meal.

1 fennel bulb (we used Orion)
1 golden beet, peeled (we used Touchstone Gold)1 navel orange
a pinch of salt
sliced almonds
1-2 mint leaves

Chop off the top and root end of the fennel bulb, and remove enough tough outer leaves so you can work with an apple-sized piece. With the mandoline set to its thinnest slice, carefully process the fennel bulb, and move the slices to a bowl. Now process the beet in the same way and add the slices to the fennel.

Peel and halve the orange, and slice individual sections away from the pulp. Add the juice of the other half of the orange to the fennel and beet and toss it well. Use your fingers to pull apart any beet slices that might be stuck together. Now add a pinch of salt and toss well. Set this aside to chill and for the flavours to combine.

To serve, divide the fennel and beet mix into even portions in small serving bowls. Lay the peeled orange sections over the top and then sprinkle with sliced almonds. For the garnish, create a chiffonade of the mint leaves by folding them several times and making fine cuts across each leaf. Once the salads are made, chill them until just before serving.

Simple Radicchio Salad

Simple Radicchio Salad Recipe

This is one of the fastest, easiest salads we know of, but it looks sensational and tastes great. It is easily adapted by switching out one or more ingredient, but the radicchio is essential. We are always amazed by how unfamiliar this delicious and easy to grow vegetable is in North America. Describing its flavour as “bitter” does radicchio such a disservice. It is better described as having a sophisticated flavour. Here, radicchio is featured prominently and proudly with its deep red leaves that contrast against the sour citrus, sweet fruit, and nutty sunflower seeds. This recipe produces two salad sized portions.

1 head radicchio (choose a red one like Rossa di Verona)
10 grapes, halved (pear pieces also work well)
1 tsp eggless mayonnaise
1 squeeze of lemon
1 Tbsp hulled, unsalted sunflower seeds
Salt & pepper to taste

Peel back any tired looking outer leaves (if necessary) from the radicchio. Slice once through the head, bisecting the stem end. Starting at the end farthest from the stem, slice thinly into slaw. Break the leaves up a bit by hand, and then sprinkle over the lemon juice, salt and pepper. Toss with the mayonnaise, and top with grapes and sunflower seeds. Chill before serving.

Korean Soya Bean Sprout Salad

Korean Soya Bean Salad Recipe

Soya bean sprouts are one of the most common and popular vegetables in Korean cuisine. They are known as kongnamul in Korean, and this salad is Kongnamul-muchim.

Soya bean sprouts are always cooked before eating, which takes away a musty, fishy odour, and leaves them tasting fresh and nutty. About 1/2 cup of Yellow Soy seeds will produce roughly one pound of finished sprouts, which is the amount called for in this recipe. We trim the root off of each sprout before cooking, leaving a stem about 6cm (2 1/2″) long, with the first pair of leaves (cotyledon) just opening. Aim for harvesting five days after beginning the sprouting process — or buy a bag of sprouts from any Korean grocery!

1 lb soya bean sprouts, trimmed, rinsed and dried
1 teaspoon sea salt
2 cloves of garlic, minced
1 scallion, finely chopped
1/2 teaspoon hot pepper flakes (try to find the Korean ones!)
1 teaspoon fish sauce
1 teaspoon toasted sesame seeds
2 teaspoons sesame oil

Add the sprouts to a clean cooking pot with the sea salt and 1/2 cup water. Cover and bring to a boil on medium high heat for 10 minutes. Then leave the sprouts to cool and drain in a colander.

Combine the sprouts with the remaining ingredients, and toss or mix by hand. The garlic and hot pepper flakes want to be evenly distributed. Transfer to a serving dish and enjoy with rice or other Korean recipes.

Quinoa and Edamame Asian Flavoured Salad

Quinoa and Edamame with Asian Flavours

This light dinner salad is perfect for those early fall months when you’re too lazy to be in the kitchen. Edamame or baby green soybeans have a mild flavour and offer a great source of protein along with the quinoa.

* From the cookbook The Vegetarian’s Complete Quinoa Cookbook by Mairlyn Smith has over 150 quinoa recipes and delves into how you can enjoy fresh, natural quinoa that is not only nourishing and flavourful, but loaded with nutrients.

Quinoa and Edamame with Asian Flavours

Serves 4

Dinner Salad Ingredients

1 cup (250 mL) quinoa, rinsed and drained
2 cups (500 mL) vegetable broth
1 1/2 cups (375 mL) frozen, shelled edamame
1 red pepper, diced
2 medium carrots, scrubbed well and diced
3 green onions, sliced


2 Tbsp (30 mL) canola oil
2 Tbsp (30 mL) rice wine vinegar, no salt or sugar added
2 Tbsp (30 mL) sodium-reduced soy sauce
1 Tbsp (15 mL) minced or grated fresh ginger
1 tsp (5 mL) wasabi paste
Pinch pepper

1. In an 8-cup (2 L) round, preferably deep microwave dish, combine the quinoa and broth. Cover and microwave at High (100%) for 5 minutes to bring to a boil, then at 60% for 10 to 12 minutes, or until the liquid has been absorbed. Fluff with a fork and let stand covered for 5 minutes.

2. In a microwaveable bowl, combine the edamame with 2 Tbsp (30 mL) of water. Cover and microwave at High for 3 to 4 minutes, or until bright green and tender. Drain.

3. In a large bowl, toss together the cooked quinoa, edamame, red pepper, carrots and green onions.

4. Dressing: In a small bowl, whisk together the oil, vinegar, soy sauce, ginger, wasabi and pepper.

5. To serve: Pour the dressing over the quinoa and vegetables and toss well to coat all the ingredients. Serve immediately. Refrigerate any leftovers for up to 2 days.

Makes 6 cups (1.5 L) • One serving = 1½ cups (375 mL)

Note: With carrots available virtually all year round and hothouse peppers available before and after field peppers, this salad can be an all-season dish. You can also vary the vegetables depending on the season or what you have in your crisper.

Nutrition per serving
343 calories, 13 g total fat, 1 g saturated fat, 0 mg cholesterol, 579 mg sodium, 45 g carbohydrates,
8 g fibre, 12 g sugars, 13 g protein, Excellent source of vitamins A and C.


The Vegetarian's Complete Quinoa Cookbook

Recipe and photo courtesy of The Vegetarian’s Complete Quinoa Cookbook by Mairlyn Smith. A multi-talented home economist, teacher and actor, Mairlyn Smith loves to add a dash of comedy to her cooking. Born in Vancouver, Mairlyn always loved the view of the mountains from her parent’s kitchen window.

Tomato Cucumber Salad Recipe

Tomato Cucumber Salad Recipe

Cookbook author Emily Richards loves serving this salad with fresine, a long pasta similar to fettucine. Then, once most of the tomato and cucumber is eaten, you can break up the pasta to soak up all the tasty vinegar dressing. This is perfect to add to a weeknight meal. Using in-season, hearty plum tomatoes adds lots of flavour and prevents a soupy salad, if you don’t want to soak it up with fresine.

From the cookbook Per La Famiglia: Memories and Recipes of Southern Italian Home Cooking by Emily Richards, Whitecap Books.

Tomato Cucumber Salad Recipe

Serves 4

Salad Ingredients

4 plum tomatoes
1 English cucumber
Half a small sweet onion, thinly sliced (optional)
3 Tbsp (45 mL) extra virgin olive oil
3 Tbsp (45 mL) red or white wine vinegar
1 tsp (5 mL) dried oregano
1 tsp (5 mL) salt
1/4 tsp (1 mL) fresh ground pepper


Remove cores from tomatoes and cut into chunks. Place in a large bowl. Cut cucumber in half lengthwise; cut into slices. Add to bowl along with onion. In a small bowl, whisk together oil, vinegar, oregano, salt and pepper. Pour over salad and toss to coat.

Note: You can use field cucumbers, but scrape out the seeds before slicing.

Recipe and photo courtesy of Per La Famiglia: Memories and Recipes of Southern Italian Home Cooking by Emily Richards, Whitecap Books. Professional Home Economist, Emily Richards, a specialist in Food and Nutrition celebrates the loving tradition of passing on treasured family recipes from generation to generation. Whether you hail from an Italian family or are just a lover of Italian food, Per La Famiglia is a feast for the eyes and stomach with easy to follow recipes which will allow you to prepare Southern Italian food for your loved ones.

Tomato and Pine Nut Salad Recipe


Pick red, orange and yellow tomatoes fresh from your garden to create a rainbow of flavour in this colourful tomato and pine nut salad recipe. Use any combination of interesting tomato varieties to serve up in this tasty salad with other antipasti or as an end to dinner.

From the cookbook Per La Famiglia: Memories and Recipes of Southern Italian Home Cooking by Emily Richards, Whitecap Books.











Serves 8

Salad Ingredients

4 tomatoes, such as beefsteak or heirloom varieties (red, yellow and orange)
3/4 tsp (4 mL) salt, divided
1/4 tsp (1 mL) fresh ground pepper, divided
1/4 cup (60 mL) extra virgin olive oil
1 Tbsp (15 mL) Balsamic Glaze
1 small clove garlic, minced
1 cup (250 mL) halved grape tomatoes (yellow or red)
1/3 cup (80 mL) pine nuts, toasted
2 Tbsp (30 mL) chopped fresh basil
1 Tbsp (15 mL) chopped fresh Italian parsley
3 oz (90 g) Gorgonzola or Asiago cheese, crumbled


Slice tomatoes into 1/2-inch (6 mm) thick slices and arrange decoratively on a platter, overlapping slightly if necessary. Sprinkle tomatoes with 1/4 tsp (1 mL) of the salt and a pinch of pepper.

In small bowl, whisk together oil, Balsamic Glaze, garlic and 1/4 tsp (1 mL) salt; set aside.

In another bowl, stir together grape tomatoes, pine nuts, basil, parsley and remaining salt and pepper. Spoon over sliced tomatoes. Spoon vinegar mixture over tomatoes and sprinkle with cheese.

Make ahead: Make tomato and pine nut salad, cover and refrigerate for up to 4 hours. Bring to room temperature before serving.

Note: To toast pine nuts, place them in a dry non-stick skillet over medium heat and stir constantly for about 5 minutes or until light golden. Alternatively, place them on a baking sheet and toast them in a 350°F (180°C) oven for about 8 minutes, shaking pan once.

Note: Freeze Gorgonzola for about 15 minutes for easier crumbling.



Recipe and photo courtesy of Per La Famiglia: Memories and Recipes of Southern Italian Home Cooking by Emily Richards, Whitecap Books. Professional Home Economist, Emily Richards, a specialist in Food and Nutrition celebrates the loving tradition of passing on treasured family recipes from generation to generation. Whether you hail from an Italian family or are just a lover of Italian food, Per La Famiglia is a feast for the eyes and stomach with easy to follow recipes which will allow you to prepare Southern Italian food for your loved ones.

Tunisian Carrot Salad Recipe


Toasted spices add interesting texture to this classic Tunisian carrot salad recipe from Executive Chef Adam Hynam-Smith, co-owner of El gastronomo Vegabundo, Ontario’s first gourmet food truck. This salad can be served on its own or is fantastic with fish or a grilled steak.

From the cookbook Curbside by Chef Adam Hynam-Smith, Whitecap Books.

Serves 4

Salad Ingredients
8 large carrots, peeled
olive oil, to coat and to finish
1/2 cup (125 mL) kalamata olives, pitted and quartered
1 1/2 Tbsp (22 mL) coriander seeds, toasted
4 tsp (20 mL) cumin seeds, toasted
4 tsp (20 mL) caraway seeds, toasted
2 bird’s eye chilies, finely sliced
1 cup (250 mL) cilantro leaves, divided
1 batch Harissa Dressing (recipe follows)
kosher salt, to finish



Preheat oven to 350°F (180°C).

Cut carrots in half crosswise and then quarter each half lengthwise. Using a knife, carefully cut the core from each section of carrot. Set core aside for stocks, soups, or feeding to the chooks.

Coat carrots in oil and spread evenly on a baking sheet. Roast in oven for 15-minute intervals, tossing carrots gently in between, for up to 45 minutes or until tender. Remove from oven, and cool on baking sheet to room temperature.

In a bowl, combine roasted carrots, olives, toasted seeds, chilies, and three-quarters of the cilantro leaves. Dress liberally with Harrisa Dressing, tossing to coat evenly. Season to taste with salt.

To serve, arrange carrots in a wood stack formation on a large flat serving plate. Garnish with remaining cilantro, and lightly dress with oil. Serve immediately.


Harissa Dressing
5 Tbsp (75 mL) Harissa
1 clove garlic
3 Tbsp (45 mL) white vinegar
1/2 cup (125 mL) canola oil (approx.)
kosher salt, to taste

In a blender, combine Harissa, garlic, and vinegar. Purée until smooth. Transfer mixture into a bowl. Gently whisk in oil to combine. Be careful not to fully emulsify dressing. Use immediately or store in an airtight container in the refrigerator for up to 2 weeks.

Makes 1 cup (250 mL)



Recipe and photo courtesy of Curbside: Modern Street Food From a Vagabond Chef by Chef Adam Hynam-Smith, Whitecap Books.

Co-host of Food Network Canada’s Restaurant Takeover, Adam is an Australian restaurant-trained chef now based in Canada who has traveled the world, studying and cooking in Morocco, France, England and Thailand.

Recipes in Curbside include Hynam-Smith’s globally inspired street food and celebrate the creativity and potential that modern street food represents in North America.

Citrus Arugula Salad with Shaved Fennel

citrus fennel salad

If you’ve never tried fennel, now is a great time to get acquainted. Although fennel takes more time than arugula to grow, when the two meet up in a salad, it’s a wonderful culmination of your garden – spicy, juicy, with a hint of anise.

Arugula is a nutrient-packed dark leafy green that’s loaded with vitamin K and beta-carotene. Citrus, of course, is a vitamin C all-star, and fennel is rich in potassium as well as antioxidants.

P.S. This is a great recipe to serve company, too.

From the cookbook Broccoli, Love, and Dark Chocolate by Liz Pearson, Whitecap Books:

citrus fennel salad










Serves 4

Salad Ingredients
8 cups (2 L) loosely packed arugula
1 cup (250 mL) fennel, very thinly shaved
1 large ruby red grapefruit, peeled and diced
1 navel orange, peeled and diced
1/3 cup (80 mL) crumbled light feta cheese

Dressing Ingredients
3 Tbsp (45 mL) extra virgin olive oil
2 tsp (10 mL) freshly squeezed lemon juice
1 tsp (5 mL) grated lemon peel (zest)
2 tsp (10 mL) red wine vinegar
2 tsp (10 mL) liquid honey
1 tsp (5 mL) Dijon mustard
1 green onion, chopped (white and green parts)
1/2 tsp (2.5 mL) freshly ground black pepper
1/4 tsp (1 mL) salt


In a large bowl, combine all of the salad ingredients. Set aside.

In a small bowl, whisk together the dressing ingredients (or put them in a small jar with a tight-fitting lid and shake well).

Gently toss the salad with the dressing and serve.

Broccoli Love and Dark ChocolateRecipe and photo courtesy of Broccoli, Love and Dark Chocolate, by Liz Pearson, Whitecap Publishing. Liz has included bite-sized, reader-friendly, science-backed nutrition advice along with totally tasty and stress-free recipes made with superfood ingredients. Another fresh and exciting highlight of the book is the life lessons—one with every recipe— about love, friendship, gratitude, honesty, courage and forgiveness, just to name a few. Liz’s inimitable and exuberant writing style rounds the whole book off, making it a must-have for anyone who wants to kick-start their health and happiness goals.

Beet and Kohlrabi Salad Recipe

Beet and Kohlrabi Salad

When I was growing up, Swiss chard and kohlrabi were completely unfamiliar to me. My aunt served this salad recently, and I was so impressed I begged for the recipe. Colourful, tasty, and full of different textures, it’s also fantastically healthy. This Beet and Kohlrabi Salad Recipe makes an impressive party side, or even a main course for up to four people.


1 bunch Swiss chard – choose a red-stemmed chard or combine red and yellow. Use chard that is less than 10 inches tall so that the stems are relatively fine. Aim for 3 cups chopped chard.

1 fresh kohlrabi – about the size of a tennis ball

1/4 cup red onion

2 baby beets – aim for 1/2 cup total

1/4 cup dried cherries

1/4 cup dried pumpkin seeds

1/4 cup crumbled feta cheese

1/2 cup halved pecans

1 tbsp pure maple syrup (or brown sugar)

1 tbsp butter

Heat butter and maple syrup in a frying pan until the butter sizzles and add the pecan halves. Stir continuously for about 3 minutes, then place the pecans on a cookie sheet to cool.

Pull the chard apart into individual stems/leaves and finely slice across the leaves. Peel and dice the kohlrabi to about 1 cm pieces. Peel and dice the beets to about the same size. Finely sliver the red onion. Mix all of this with the dried cherries, pumpkin seeds, and feta in a large bowl. Add the cooled pecans to the top of each portion.


1/2 cup vegetable oil

2 tbsp honey

1 scant tbsp Dijon mustard

3 tbsp red wine vinegar (or good balsamic vinegar)

1 tsp fresh lime juice

salt and pepper to taste

1/2 cup fresh raspberries (frozen, thawed berries work too)

Combine the dressing ingredients in a food processor, and work to a liquid state. Drizzle this over the prepared salad and toss, or over each portion, and serve.

Fattoush Salad Recipe

Fattoush Salad Recipe

Fattoush salad recipe is a Lebanese salad enjoyed in variations around the Mediterranean. It’s a superb way of using fresh, seasonal vegetables, and the salad components can vary depending on what’s fresh or what you like to eat. It’s also a great way to deal with stale pita bread! The recipe below makes a knock-out salad to serve with Middle Eastern dishes, or anything else for that matter. It takes some prep time, and a food processor chopping blade will help, but you’ll want to make it again and again.

½ cup freshly squeezed lemon juice
¼ cup extra virgin olive oil
2 to 3 cloves garlic, crushed or minced
½ teaspoon fine sea salt
2 teaspoons sumac (look for sumac in Mediterranean groceries or delis. It adds a wonderful sourness to the dish)

Pita chips:
You can use fresh or stale pita bread, or one that has been frozen and then thawed. Use one whole piece of bread (homemade or choose the style with the pocket inside), and either toast it under the broiler until it’s lightly brown on both sides, and a little crisp – or fry it in a skillet with 1 tablespoon of olive oil. Try to avoid burning it – you just want a nice, crisp effect. If frying, pat off any excess oil with paper towel. Allow it to cool and then crumble it up into 1” pieces. Aim for 1 cup of pita chips, give or take.

1 cup thinly sliced red cabbage
2 cups finely chopped romaine lettuce (stack several leaves and slice them once down the length, and then chop across relatively finely)
1 cup chopped cucumber
½ cup chopped tomato
½ cup each: green, yellow, and red bell pepper
¼ cup finely chopped red onion
¼ cup finely chopped parsley
¼ cup finely chopped mint
¼ cup grated carrot
¼ cup chopped scallions
¼ cup finely sliced radish

Toss all the salad items together with the 1 cup of pita chips, pour on the dressing, and toss again. The pita will soak up some of the dressing, and add a neutral crunch.