Category: salad recipes

June 25 2020

Tomato and Onion Salad

This tomato and onion salad is delicious and easy to make. It is something that has been popular for many years in many cultures and is here to stay! This is a dish that you should eat every single day. Why? Well, because of all the things that it offers. First, take a look at the tomatoes. They are low in calories, carbohydrates, and are cholesterol-free. They are a great source of vitamins A, Bs, C, folate, and iron. Remember to get the most out this vegetable, eat it with the skin! Second, the onions! Onions are full of antioxidants and anti-inflammatory properties.

If you can eat this tomato and onion daily, you will be providing yourself with the right amount of micronutrients, antioxidants, and anti-inflammatory properties.

Finally, by using homemade vinaigrette, you cut down on the calories and preservatives.

So, what should you do next time you are at the grocery store? Pick more tomatoes, red onion, lemons, extra virgin olive oil, and cilantro to make this salad on a daily basis!

Ingredients:

Three Ripe red tomatoes, any type of your choice

1/2 of a medium red onion

Juice from ½ medium lemon

Pinch of Salt to taste

¼ teaspoon of Black pepper

One tablespoon Extra virgin olive oil

A hand full of cilantro

Directions:

Rinse the vegetables and cilantro. Let drain.

Dice the red onion into small pieces.

Dice the tomatoes into small pieces.

Chop the cilantro.

In a bowl, mix the tomatoes, onion, cilantro. Chill in the fridge until it is time to serve.

At the time of serving, squeeze half lemon on the top, add the salt, and black pepper, and the extra virgin olive oil. Sit back and be amazed at how easy and delicious this salad is! Enjoy!

May 9 2020

Asparagus and Red Bell Pepper Bowtie Pasta Salad

I love this recipe because it is so light and refreshing while tasting delicious! The asparagus, red bell peppers, and red onion served with a little bit of wheat pasta is mouthwatering. It can be served hot or cold and is perfect for lunch or as aside.

And, of course, it is full of nutrients! The asparagus, red onion, and red bell peppers are packed with vitamins and minerals.

I used a small amount of bowtie pasta here to add flavor and texture without adding a lot of calories to the serving size.

Ingredients:

One pound of fresh asparagus

One red bell pepper

One cup of bowtie 100% whole wheat pasta

One medium red onion

Three cloves of garlic chopped

Two tablespoons of capers

¼ teaspoon of black pepper

½ teaspoon of salt

One tablespoon of extra virgin olive oil

½ cup of kalamata olives

Directions:

Add four cups of water to a pot over high heat. Bring to boil. Then add the salt and asparagus. Let cook for 3 to 4 minutes. Once the asparagus turns bright green, take it out of the water and submerge in icy water to shock it and stop the cooking process.

When the asparagus is cool, cut into 2-inch pieces just like the picture above.

In the same pot where you cooked the asparagus, add the wheat bowtie pasta. Let cook for 10 to 15 minutes until soft and tender.

While the pasta is cooking will, we will prepare the red onions and red bell peppers.

Peel the skin off the red onion and slice thin. Rinse the red bell peppers and cut into 1-inch pieces.

In a pot over medium heat, add the one tablespoon of extra virgin olive oil and garlic. Let it sizzle for a few minutes for the garlic to release its flavor.

Then add the red onion, red bell peppers, and salt.

Let cook for about 5 minutes then turn off the heat.

In a serving bowl or plate, add the bowtie pasta, asparagus pieces, red onion, and red bell pepper mixture with the two tablespoons of the capers and kalamata olives.

Mix well. This dish can be served hot or cold.

March 20 2020

Thyme and Oregano Marinated Tomatoes

Tomatoes are one of those “must-have” vegetables that I use on a daily basis. They are rich in antioxidants and micronutrients. The more ways you can incorporate them into a meal the better. In fact, raw tomatoes can easily be used daily as an appetizer or salad. Find easy to make recipes that you like, such as this one, and make it a habit to have them often to increase your intake of this healthy fruit.

Ingredients:

Three ripened tomatoes

Two teaspoons of oregano

One teaspoon of thyme

Pinch of salt

Pinch Black pepper

One tablespoon of extra virgin olive oil

A squeeze or two of lemon juice

Directions:

Wash the tomatoes under running water.

Cut the tomatoes in small pieces just like the picture.

In a bowl mix the sliced tomatoes, olive oil, lemon juice, oregano, thyme, salt, and black pepper.

Toss the tomatoes with dressing and serve as an appetizer or salad.

September 16 2019

Chinese Eggplant Bruschetta

Who does not like bruschetta? It is possibly the best food for an appetizer or quick light lunch. This easy delight is always a treat in my house. The flavor of garlic, basil, and balsamic vinegar combined with the Chinese eggplant, takes these simple ingredients to another level. The only drawback is the carbohydrates found in the bread used in the traditional method of preparing bruschetta. Lucky for you The Laila Approach is here with a healthy alternative! You can still enjoy the flavors and the fresh taste without loading on carbohydrates from the bread by using one of The Laila Approach staple vegetables: the eggplant.

Ingredients:

Three purple Chinese eggplants

8 to 10 oz of grape tomatoes

A handful of fresh basil leaves

Two medium-size cloves of garlic, minced

Two teaspoons of balsamic vinegar

Two teaspoons of olive oil

¼ teaspoon of salt

¼ teaspoon of black pepper

Directions:

Heat the oven to 375°F (190°C)

Clean the Chinese eggplant under running water and cut in half lengthwise.

Place the eggplant on an oven pan with the cut side up and cook for 30 minutes until soft.

While the eggplant is cooking, clean the grape tomatoes under running water, then slice then lengthwise into quarters.

Rinse the fresh leaves of basil and let drain, take half of the basil and slightly chop.

In a bowl, add the balsamic vinegar, minced garlic, olive oil, salt, and black pepper. Mix well. Add the sliced tomatoes and chopped basil. Mix well.

After the eggplants are cooked, let cool to room temperature.

On a serving plate, place the long slices of the eggplant with the cut side up. Add the tomato basil mixture on top. Sprinkle the fresh basil on top as well.

Can be served as an appetizer or alone as a light lunch. Enjoy!

Cucumber and Sesame Salad, www.thelailaapproach.com

September 9 2019

Cucumber Sesame Salad

I got the inspiration for this recipe from my dear friend Rebecca. Two weeks ago, I was invited to a party at her beautiful and amazing house. As she directed me to her kitchen, where all the guests were, I saw a spread of delicious dishes on the kitchen island. Rebecca and her husband were both in the kitchen cooking. It was amazing! We had a great time.

I never knew Rebecca liked to cook. She told me she cooks for her family every day. I was impressed as she still makes time to cook and take care of her family despite working as an internal medicine provider with a complicated schedule. I admire her!

Cucumber sesame salad was one of the dishes that was prepared for that party. The flavors in this salad tasted wonderful. And of course, I immediately asked her how she made it. She was kind to share the ingredients in this recipe.

Sugar was one of the ingredients in this recipe, but since we are keeping the recipes on the Laila approach healthy, I skipped the sugar. Don’t worry. It still tastes delicious.

Ingredients:

One medium to large cucumber

½ cup of lightly chopped cilantro

Pinch of salt

One teaspoon of toasted sesame oil

Two teaspoons of balsamic vinegar

½ minced garlic (jarred minced garlic works perfectly due to the mild flavor)

Dry sesame seed to garnish, optional

Red chill flakes to add some heat, optional

Direction:

Clean the cucumber and partially peel it to make a green and white stripe. Cut lengthwise equally by four, and dice into 0.5 to 1-inch cubes.

Clean the fresh cilantro under running water and drain. Lightly chop the cilantro to make a lightly packed ½ cup.

In a medium bowl, combine the balsamic vinegar, sesame oil, minced garlic, and salt. Mix well.

Add the cilantro, cucumber, and some red flakes of chili (optional).

When ready to serve, garnish with dry sesame seed and fresh cilantro. Enjoy!

June 30 2019

Tossed Kalamata Olive and Oregano Salad

This salad is so quick and delightful! It is the perfect salad for those days when you have no time and just need to get in and out of the kitchen. Plus, it is one the recipes that are very versatile, you can pair it as a side with a protein such as chicken, beans, or tofu, or you can eat it on its own as a meal. Full of fiber, vitamin, and minerals, this salad takes away all of your excuses for not eating healthy!
The title of this recipe lays out the two delicious flavors that make it pop! I love how the kalamata olive tastes! I always have some on hand to add in my recipes. And, of course, If I have a chance to add oregano I will, it adds more flavor and benefit to pretty much anything!

This recipe yields 4 to 5 servings.

Ingredients:

One cup of cherry tomatoes
½ cup of kalamata olives, drained
¼ of a medium red onion
One medium cucumber
One tablespoon of dry oregano
One tablespoon of extra virgin olive oil
Two tablespoons of the lemon juice
¼ teaspoon of the salt
¼ teaspoon of black pepper
Two cups of a mixed green salad, any brand will work

Directions:

Clean cucumber and tomatoes under running water
Slice the cucumber thin
Cut the cherry tomatoes in half
Slice the red onion thin lengthwise
In a large bowl add a mixed green salad, tomatoes, cucumber, kalamata olives, and red onion
In a separate small bowl, combine the lemon juice, olive oil, black pepper, and salt. Mix well and add to the salad bowl.
Toss the mixture well and enjoy!!!

June 30 2019

Carrot, Cranberry, and Orange Salad

You won’t see many salads out there where the carrot is the main ingredient. This salad is so delicious, especially in the summer when you are looking for something cold and fresh.
There is another version of this salad where white sugar and lemon juice are used instead of cranberries and orange juice. But, since we are keeping the recipes in the Laila approach healthy and nutritious, I experimented and came up with this even better recipe!
As I said above, the main ingredient in this recipe is a carrot. Carrots are micronutrient dense, high in antioxidants, phytochemicals, and fiber. This orange root vegetable has a glycemic index that ranges from 35 raw to 39 cooked, in one cup. Due to high fiber content, not all the calories are absorbed when eaten raw, making this vegetable an excellent choice for weight loss. Carrots are rich in beta carotene which our bodies convert to vitamin A. They are also a good source of vitamin C, vitamin K, folate, phosphorus, and calcium.
It is best to make this recipe a few hours before it is served, or the night before. Place in the refrigerator to let it get chilled and let all the flavors soak together. That way, all the flavors from the orange juice, orange, carrots, and cranberries meld together for a delicious salad. I swear you will think you are eating dessert instead of salad! Another thing that is great about this salad is any leftovers will taste awesome the next day after spending even more time soaking in the juices during the night in the refrigerator.

Serves 4 to 5

Ingredients:

One pound of carrots which is about 5 to 6 medium carrots, shredded
½ cup of dry cranberries
Two Oranges
Pinch of poppy seed to garnish (optional)

Directions:

Wash the oranges well
cut one orange in half, and squeeze the orange juice
Add a ½ cup of dry cranberries to orange juice
Clean and remove the outer skin of the carrots
Shred the carrots with a food processor or use a grater, so they look like the thickness in the picture
Peel the other orange, slice thin, and cut into small triangular shapes like the picture

In a bowl, mix the orange juice, orange triangular pieces, dry cranberries, and shredded carrots. Mix well and place in the fridge for a few hours to allow all the flavors to meld together. Garnish with poppy seed if desired, Enjoy!

Taktouka Marocain, grilled bell pepper salad, www.thelailaapproach.com

June 13 2019

Tektouka Marocaine

Teka what? You are probably wondering what in the heck is a Tektouka. Tektouka is a roasted bell pepper salad that is served hot or cold generally depending on whether it is summer or winter. It is a very popular salad in Moroccan cuisine. Don’t worry about the name; just follow the recipe and make the salad already!

What is incredible about this salad is its versatility. I’ve eaten it in a sandwich, as a dip, served on a piece of whole wheat bread, or just by itself. They are so many possibilities with this recipe!

If you are watching your calorie intake or just looking for something healthy, then this salad recipe is for you. The combination of tomatoes, garlic, and green bell peppers make this salad healthy, nutritious, and delicious. This recipe is both low in calories and carbohydrates.

The main ingredient is the green bell pepper. This vegetable makes several appearances on the Laila Approach. Here is why: green bell peppers are not only low in calories and carbohydrates but are also cholesterol free. They are also a good source of vitamin C, vitamin A, folate, potassium, phosphorus, magnesium, and calcium.

Next time you have some green bell peppers in your fridge, keep this recipe in mind.

Heart healthy: yes

Diabetic diet: yes

Low calories: yes

Low carbohydrate: yes

Nutritious: yes

Guilt-free: yes

Serves 4 to 5

Ingredients:

Three green bell peppers, roasted

Four small tomatoes diced or one and a half cup of diced tomatoes

Three cloves of garlic, minced

One tablespoon of extra virgin olive oil

¼ teaspoon of salt

½ teaspoon of cumin

½ teaspoon of paprika

½ teaspoon of coriander

¼ teaspoon of black pepper

Directions:

Clean the green bell peppers.

You can roast the green bell pepper in the oven or grill.

Cooking the green bell peppers in the oven: Heat the oven to 375 degrees. Place the whole green bell pepper in a baking pan and place in the bottom rack to cook quickly, turn the bell pepper at 20 minutes mark. The cooking time is about 40 minutes or so depending on your oven. When bell peppers are soft and tender, it is time to remove from the oven.

Cooking the greens bell peppers on the grill: Heat the grill to 350 degrees, place the bell peppers on the grill and turn when skin becomes dark. Turn the bell pepper to allow all the sides to cook.

Place the roasted green bell peppers into a plastic container and cover. Let the pepper cool to room temperature. This process will allow the skin of the bell pepper to be removed easily.

After the skin and seeds are removed from the green bell peppers, slice lengthwise and then dice into small pieces.

In a large skillet over medium heat, add the garlic and extra virgin olive oil. Let the garlic sizzle for a minute or so in the oil to infuse the oil with the garlic’s flavor.

Add the diced tomatoes and all the spices.

Let cook for 5 minutes. Add the diced roasted green bell peppers.

Cover and let cook for 5 minutes or so until the tomato sauce reduces. Then remove from heat.

If you desire to serve this salad warm, then serve immediately. This is wonderful during the cold times of the year!

If you are making this recipe during the summer, it is best served chilled.

No matter which season, this salad can be served on toast such as whole wheat bread, in a sandwich, as a dip, or just by itself. Enjoy!

June 13 2019

Grilled Red Bell Pepper with Capers

You have to try this recipe; your taste buds and your body will thank you! As the summer is here, we find ourselves wanting to get outside and grill more. It is time to take advantage of the grill to increase the nutrition of our diet while enjoying delicious food. Bell peppers come in yellow, orange, green, and red. Around my kitchen, the red bell pepper is the most popular of these peppers during the summer. The sweetness of red bell peppers adds a wonderful flavor to so many dishes. But, more importantly, it adds valuable nutrition. The red bell peppers have more antioxidant than yellow and green. They are also rich in vitamin C, carotenoids, and vitamin B. They are low in carbohydrates and in calories.

I recommend you always have some of these beautiful red vegetables on hand, stored either in the fridge or in the freezer, to add to your daily dishes and recipes.

In this recipe, I mixed the capers with red bell pepper to add more flavor. Capers are pickled edible flower buds that are popular in the Mediterranean cooking. They have a sweet and sour taste that adds a fantastic flavor to so many dishes such as fish, salads, meat, and dips.

Capers are rich in vitamins, minerals, phytochemicals, and antioxidants; but the amount of the nutrients that we are getting from capers in this recipe is small as we are only using a small amount. You don’t need a lot of capers, the little nutrients from here and there will add up.

Capers are pickled therefore they are high in salt. This is why we use a small amount! Also, you will need to soak the buds in a cup of water for 10 to 15 minutes to decrease the salt content. Especially if you have high blood pressure, kidney disease, or congestive heart failure.

We are not using any added salt in this recipe as the salt in capers will diffuse out to the bell peppers.

Heart healthy: yes

Diabetic diet: yes

Guilt-free: yes

Low calories: yes

Low carbohydrates: yes

Nutritious: yes

Ingredients:

Two red bell peppers

1/4 of red onion, sliced thin

Dressing for this recipe:

One tablespoon of pickled capers, drained

Two teaspoons of fresh lemon juice

Pinch of black pepper

One teaspoon of extra virgin olive oil

One teaspoon of cilantro chopped

Juice from bell pepper that infused out while cooling

Directions:

Clean the red bell pepper thoroughly and remove any tags.

You can cook the red bell peppers in oven or grill (I recommend a grill!).

Cooking the red bell peppers in the oven: Heat the oven to 375 degrees. Place the whole red bell pepper in a baking pan and place in the bottom rack to cook quickly. Turn the bell pepper at the 20-minute mark. The cooking time is about 40 minutes or so depending on your oven. When the bell peppers are soft and tender, it is time to remove from the oven.

Cooking the red bell peppers on grill: Heat the grill to 350 degrees, place the bell peppers on the grill and turn when the skin becomes dark. Turn the bell pepper to allow all the sides to cook just like in the picture below.

Place the roasted/grill red bell peppers in a container and cover. Let them cool to room temperature. This will allow the skin to be removed easily.

Soak the capers in one cup of water to decrease the salt amount in them. Drain.

Slice the red onion thin and place to the side.

In a small bowl, add lemon juice, black pepper, extra virgin olive oil, capers, and cilantro. Mix and set aside.

Peel the bell pepper skin off and slice lengthwise. In the bottom of the container, you will find juice of the bell pepper that infused out while cooling. Save the juice, it will be added to the salad dressing in this recipe.

In a bowl, add the sliced bell pepper and the juice from peppers. Add the mixture of capers and the rest of the ingredients and mix. On a serving plate, place the bell peppers in the middles. Add the red onion around the as shown in the picture. Et voila. Tasty and healthy.

Grilled Eggplant Basil Salad, www.thelailaapproach.com

June 12 2019

Grilled Eggplant Salad with Red Onion, Tomatoes, and Basil

If you can find an eggplant recipe that does not involve frying or loading up with cheese, I say go for it. You’re in luck because I have one right here! As I mentioned before in my previous eggplant recipe, eggplants are a very nutritious food that is full of antioxidants, low in calories, and low in carbohydrates. Next time you are planning to grill, pick up a few eggplants. The combination of the grilled eggplants, lemon juice, basil, and red onion made this recipe fresh, tasty, and perfect for the summer!

Heart healthy: yes

Diabetic diet: yes

Guilt-free: yes

Low carbohydrate: yes

Low calorie: yes

Serves 5 to 6

Ingredients:

Two large eggplants, sliced ¼ inch thin circle slices

¼ red onion sliced thin

Two tomatoes, cut in half and sliced thin

A hand full of fresh basil leaves

Two tablespoons of extra virgin olive oil

Lemon juice of one small lemon

¼ teaspoon of black pepper

¼ teaspoon of salt

Directions:

To grill the eggplants, clean them first then slice in ¼ inch thin circle slices.

Temperature and cooking time of the eggplants may vary depending on if you use gas or charcoal grill. In this recipe, we used a gas grill.

Preheat the grill to 350 degrees. Brushing the grill with a very light coat of oil prior to heating will prevent the eggplants from sticking to the grill.

Lower the grill heat to medium and place the eggplants flat on the grill.

Let cook for 4 to 5 minutes until you start seeing dark grill marks, like the picture, then you know it is ready to turn to the other side.

When the eggplants are done grilling, cool in room temperature, then cut the eggplant circles in half.

Slice the tomatoes and onions lengthwise into thin slices.

Cut half of the basil leaves thin and keep the other half of the basil leaves intact.

In a large bowl, add the eggplants, sliced tomatoes, onion, and basil.

In a separate small bowl mix the olive oil, salt, lemon juice, and black pepper. Mix well with a spoon or fork and add to the large bowl. Toss the eggplants, and the rest of the ingredients, place in a serving plate and garnish with basil leaves. Et voila!