WIC Healthy Families Food, Fun and Facts!

Salads

MN WIC Program


  • Kids can help!

Salad Creations

Printable Version: Salad Creations Recipe (PDF: 615KB/1 page)

Salad Greens (choose darker salad greens for more vitamins):

  • Spinach
  • Spring mix
  • Leaf lettuce
  • Romaine
  • Bibb lettuce

Vegetables and Fruits:

  • Tomatoes
  • Broccoli
  • Carrots
  • Celery
  • Zucchini
  • Cucumbers
  • Avocado
  • Grapes*
  • Pineapple
  • Melon
  • Craisins
  • Berries
  • Select salad greens. Wash and dry greens. Tear into bite-size pieces.

Choose a colorful combination from the vegetables and fruits listed or use your own ideas. Wash and cut into bite-size pieces.

*Be Careful! Grapes and nuts should be chopped for children 3 years old and younger as they are choking hazards.

  • Add bite-size pieces of vegetables and fruits to the greens.

Dressing:

  • Purchased salad dressing OR
  • Vinegar and oil OR
  • Yogurt
  • Toppings:

    • Garbanzo or other beans, rinsed
    • Shredded cheese
    • Hard cooked egg slices
    • Toasted nuts*

    Decide on a dressing and drizzle over salad.


    Tip:

    • Purchased salad dressings can add a lot of calories. Look for reduced-fat varieties.

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    Potato Salad

    Printable Version: Potato Salad Recipe (PDF: 956KB/1 page)

    • 3-4 medium potatoes (waxy potatoes, like round red and long white potatoes, work best for salad)
    • 3 hard-boiled eggs, chopped
    • 1/2 cup celery, chopped

    Put potatoes in a medium pan and add water just to cover. Heat to boiling.

    Reduce heat and cover. Cook just below boiling for 20-25 minutes until potatoes are just tender. Drain and cool slightly. Peel and cut into cubes.


    • 3/4 cup mayonnaise OR cut calories by using reduced-fat mayonnaise or mayonnaise-type salad dressing.
    • 1 Tbsp prepared mustard
    • 1/3 cup onion, finely chopped
    • 1/4 cup chopped pickles OR pickle relish
    • 1 tsp salt
    • Pepper to taste

    Combine potatoes, eggs and celery in a large bowl.

    • Mix mayonnaise, mustard, onion, pickles, salt and pepper in a separate bowl. Add to potato mixture and stir gently to coat.
    >

    Cover and chill until serving time.

    Servings: 4-6


    Tip:

    • Boiling potatoes in their skins preserves nutrients and keeps the potato firmer for a better salad.

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    Cole Slaw

    Printable Version: Cole Slaw Recipe (PDF: 541KB/1 page)

    • 2 cups cabbage, chopped or shredded
    • 1 carrot, shredded

    For a variation, add:

    • 2 Tbsp green onion, chopped
    • Combine cabbage, carrot and green onion in a medium bowl.

    • 1/4 cup mayonnaise
    • 1 Tbsp orange juice
    • 1/4 tsp salt
    • Pepper to taste

    For a variation, add:

    • Raisins, chopped apple, drained pineapple tidbits or sunflower seeds.
    • Mix mayonnaise, orange juice, salt and pepper in a small bowl. Add to cabbage mixture, stirring well.

    Refrigerate 15 minutes and serve.

    Servings: 3-4

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    Noodle Salad

    Printable Version: Noodle Salad Recipe (PDF: 535KB/1 page)

    • 1 package ramen noodles
    • 1/2 package (16 oz.) coleslaw mix OR 4 cups cabbage shredded or finely chopped
    • 4 green onions, sliced
    • 1/4 cup sunflower seeds

    For a variation, add:

    • 1/4 cup slivered almonds (try toasting almonds in a frying pan, cooking and stirring over medium heat until light brown
    • Break up ramen noodles, saving seasoning packet.
    • Put noodles, coleslaw mix, green onions, sunflower seeds and almonds in a large bowl. Stir to combine.

    Dressing:

    • 1/2 cup vegetable oil
    • 3 Tbsp vinegar
    • 1/4 tsp pepper
    • Mix oil, vinegar, pepper and ramen noodle seasoning mix in a small bowl.
    • Add dressing to noodle-coleslaw mixture just before serving.

    Servings: 5

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    Pineapple Slaw

    Printable Version: Pineapple Slaw Recipe (PDF: 538KB/1 page)

    • 1 can (20 oz.) crushed pineapple OR pineapple tidbits in juice
    • 1/2 package coleslaw mix OR 4 cups shredded cabbage and carrots
    • 1/2 cup raisins

    Drain pineapple well, saving 1 Tbsp of juice.

    • Combine pineapple, coleslaw and raisins in a large bowl.

    • 1/2 cup peach yogurt
    • 1/8 tsp cinnamon
    • 1 Tbsp pineapple juice

    For a variation, add:

    • 1/2 cup slivered almonds (for tastier almonds, spread them in a pan and bake at 375°F for 10 minutes to toast)
    • Stir together yogurt, cinnamon and pineapple juice in a small bowl.
    • Pour yogurt mixture over coleslaw and fruit mixture.
    • Stir gently to coat.

    Stir in almonds just before serving.

    Servings: 8

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    Carrot Salad

    Printable Version: Carrot Salad Recipe (PDF: 529KB/1 page)

    • 4 carrots (2 cups), peeled and shredded
    • 1/3 cup raisins
    • 1 container (6 oz.) vanilla yogurt
    • Mix carrots, raisins and yogurt in a medium bowl.

    Cover bowl with plastic wrap and refrigerate for 15 minutes.

    Stir again and serve.

    Servings: 4


    Serving idea:

    • For a special touch, serve Carrot Salad on lettuce leaves

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    Holiday Fruit Salad

    Printable Version: Holiday Fruit Salad Recipe (PDF: 627KB/1 page)

    • 1 bag (12 oz.) fresh cranberries, chopped finely or ground
    • 1 can (16-20 oz.) crushed pineapple in juice, not drained
    • 3 apples with peel, chopped (Braeburn apples are good in this recipe.)
    • 2 celery stalks, chopped
    • 1/2 cup walnuts, chopped
    • 1/2 cup golden raisins
    • 2 small packages dry cherry gelatin OR raspberry flavored gelatin OR sugar-free gelatin
    • Mix all ingredients in a large bowl.

    Cover and refrigerate several hours or overnight. Keeps well for several days.

    Servings: 15

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    Strawberry & Spinach Salad

    Printable Version: Strawberry & Spinach Salad Recipe (PDF: 448KB/1 page)

    • 1 lb. fresh spinach OR 2 bags (6 oz. each) baby spinach
    • 2 cups strawberries, sliced

    For a variation, add:

    • 3/4 cup red onion, thinly sliced
    • Wash and dry spinach. Tear into bite-size pieces.
    • Combine spinach, strawberries and onions in a large bowl.

    Dressing:

    Serve a purchased raspberry vinaigrette or poppy seed salad dressing, OR try:

    • 1/4 cup vegetable oil
    • 2 Tbsp vinegar
    • 2 Tbsp sugar

    For a variation, add:

    • 1/8 tsp paprika
    • 1 1/2 tsp poppy seeds
    • Mix oil, vinegar, sugar, paprika and poppy seeds in a medium bowl. Stir together with a fork or whisk.

    Serving idea:

    • 1/2 cup slivered almonds, chopped pecans OR chopped walnuts
    • Pour dressing over spinach and strawberries just before serving. Stir gently to coat. Sprinkle with nuts.

    Servings: 4-6

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    Apple Cheddar Salad

    Printable Version: Apple Cheddar Salad Recipe (PDF: 520KB/1 page)

    • 4 cups apple with peel, chopped
    • 1/2 cup cheddar cheese, cubed
    • Mix apples and cheese in a medium bowl.

    Dressing:

    Serve a purchased vinaigrette dressing OR, try:

    • 1/4 cup lemon juice
    • 2 Tbsp honey
    • 1 tsp vegetable oil
    • Combine lemon juice, honey and vegetable oil in a small bowl. Stir well with a fork or whisk.
    • Drizzle dressing over apple mixture. Stir gently to coat.

    • 3 cups mixed salad greens OR 1 pre-washed bag.

    Serve over salad greens

    Servings: 6

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