Two Make-Ahead Avocado Dressings

Two
Make-Ahead
Avocado
Dressings

These tasty dressings
can be refrigerated
for up to 3 days.

Lunch

I Love Me Café ®

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Avocado Vinaigrette

  • 1 avocado, peeled and diced
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon lemon or lime juice
  • A pinch of salt
  • Pepper to taste

    Creamy Avocado Dressing

  • 1 avocado, peeled and diced
  • 1 tablespoon apple cider vinegar
  • Juice of 1 lime
  • Salt & pepper to taste
  • 1 cup extra virgin olive oil
  • 1 tablespoon chopped cilantro, very fine
  • 2 tablespoons diced red onion

Avocado Vinaigrette

Makes 1 cup, about 16 Tablespoons

Cut avocado open in half and scoop out meat inside. In a blender, place all ingredients and mix well until smooth.

Drizzle the dressing along the sides of a salad bowl, toss in the salad greens, and mix with the dressing right before serving. This dressing can be refrigerated for up to 3 days.


Creamy Avocado Dressing

Makes 1 cup, about 16 Tablespoons

Cut avocado open in half and scoop out meat inside.  In a blender, place all ingredients and mix well until smooth.

Spoon out the dressing into the bottom of salad bowl, toss in the salad greens, and mix gently with your hands right before serving.  This dressing can keep refrigerated for up to 3 days.

 

Arugula and Spinach Salad with Raspberry Dressing

Arugula and
Spinach Salad
with Raspberry
Dressing

Salad

The natural sweetness of the raspberries tastes fantastic with the slightly bitter arugula and also pairs beautifully with the spinach.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

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   INGREDIENTS

  • 1 tablespoon red wine vinegar
  • 1 tablespoon balsamic vinegar
  • ¼ teaspoon kosher salt
  • 1 cup mashed raspberries
  • 3 tablespoons olive oil
  • 3 cups baby spinach leaves
  • 3 cups arugula
  • Freshly ground black pepper

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Arugula and Spinach Salad with Raspberry Dressing

MAKES 6 SERVINGS

The natural sweetness of the raspberries tastes fantastic with the slightly bitter arugula. and also pairs beautifully with the spinach.  Bright berry flavors are complemented by the red wine and balsamic vinegars in a vinaigrette that is extremely easy to make.


1. For the vinaigrette, combine the vinegars and salt and add the raspberries. Whisk in the olive oil.

2. Add the spinach and arugula to the vinaigrette and toss gently. When the greens are lightly coated, transfer to chilled plates, and finish with a generous grinding of pepper.


Nutritional Information Per Serving: Calories 78, Protein 0.5 g, Carbohydrates 5 g, Fiber 1 g, Total Fat 7 g, Saturated Fat 1 g,
Sodium 70 mg

Lime-Cilantro-Vinaigrette

Lime-Cilantro
Vinaigrette

Salads

This recipe is from The Culinary
Institute of America’s The Diabetes-
Friendly Kitchen cookbook
(2012, John Wiley & Sons, Inc.)

I Love Me Café ®

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INGREDIENTS

  • ¼ teaspoon arrowroot or cornstarch
  • ½ cup vegetable broth
  • ¼ cup fresh lime juice
  • ½ teaspoon agave syrup
  • 2 tablespoons sesame oil
  • 2 tablespoons peanut oil
  • ½ teaspoon kosher salt
  • 1 tablespoon minced cilantro

Lime-Cilantro Vinaigrette

MAKES 1 CUP

This vinaigrette is one of the favorites at The Culinary Institute of America and it’s easy to see why.  The classic combination of lime and cilantro will add a bright, fresh flavor to any dish.  It can be used in any salad or even with cooked vegetables.


1. Whisk the arrowroot with about 2 tablespoons of the broth to form a smooth paste.

2. In a small pot, bring the remaining broth to a boil and stir in the arrowroot paste. Return the mixture to a boil and stir constantly until the broth has thickened.

3. Remove the pot from the heat. Stir in the lime juice and agave syrup and cool completely.

4. Gradually whisk in the sesame and peanut oils. Season with the salt and add the cilantro.


Nutritional Information Per Tablespoon Serving:  Calories 32, Protein 0g,
Carbohydrates 0.5g, Fiber 0g, Total Fat 3.5 g, Saturated Fat 0.5 g,
Sodium 40 mg

 

Mediterranean Quinoa Salad

Mediterranean
Quinoa Salad
with Grilled
Eggplant
and Tofu

Adapted from the
Natural Gourmet Institute

Photo Credit: Alexandra Shytsman
for Natural Gourmet Institute

Lunch

I Love Me Café ®

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INGREDIENTS

For the quinoa salad:

  • 1 3⁄4 cups water
  • ½ teaspoon sea salt
  • 1 cup quinoa
  • 1 pint cherry tomatoes, halved
  • ½ English cucumber, seeded, diced
  • ½ small red onion, diced
  • ½ cup pitted Kalamata olives, rinsed well to remove extra salt and roughly chopped
  • 1 garlic clove, minced
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon chopped fresh basil
  • ⅓ cup crumbled feta cheese
  • 1 tablespoon lemon juice

For the grilled tofu:

  • ¼ cup lemon juice
  • 1 tablespoon extra virgin olive oil
  • 3 garlic cloves, minced
  • 1 tablespoon chopped fresh oregano
  • Sea salt and freshly ground black pepper
  • 14 ounces extra firm tofu, drained, patted dry, cut into ½-inch slices

For the grilled eggplant:

  • ⅓ cup olive oil
  • 1 garlic clove, minced
  • 1 large eggplant, halved widthwise,
    cut into ½-inch slices
  • Sea salt, to taste

Mediterranean Quinoa Salad with
Grilled Eggplant and Tofu

Adapted from the Natural Gourmet Institute

Yield: 4 Servings

PROCEDURE

QUINOA SALAD

1. In a small pot, bring water and salt to a boil. Add quinoa, turn heat down to a simmer, and cook until all water is absorbed, about 15 minutes. Turn heat off, and let stand covered for another 10 minutes.

2. Allow quinoa to come to room temperature. Fluff with a fork.

3. In a large bowl, toss quinoa with remaining salad ingredients. Taste and season with salt, if needed.

GRILLED TOFU

1. Whisk together lemon juice, oil, garlic, oregano, salt and pepper in a small bowl.

2. In a shallow dish, coat tofu in marinade. Cover and refrigerate for at least 30 minutes or up to 8 hours.

3. Heat a grill pan over medium-high heat. Cook tofu until browned, 3-4 minutes per side, basting occasionally with marinade.

GRILLED EGGPLANT

1. Combine olive oil and garlic, and brush eggplant on both sides. Season with salt.

2. Grill over medium-high heat until softened and browned, 4-5 minutes per side.
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New York City’s
Natural Gourmet Institute
is the leading health-supportive culinary school that combines professional culinary technique with science-based nutrition. With their $5 Dinners recipe series, they dispel the myth that eating healthfully is inaccessible. Each of these recipes costs five dollars or less per serving, proving the same five dollars that can be spent on a fast food meal can pay for a delicious, balanced and satisfying home cooked dinner.