Cabbage, Red Pepper, Green Bean Salad

250-CabbageSaladSalad Ingredients:

3 cups purple cabbage, thinly sliced into two inch lengths
3 cups green cabbage, thinly sliced into two inch lengths
1 red bell pepper, sliced into two inch lengths
1 cup raw green beans, thinly sliced on the diagonal into one inch lengths

Dressing Ingredients:

1/4 cup of lime juice, freshly squeezed
2 T fish sauce (vegetarians should substitute Mrs. Braggs)
2-5 Thai chilies
10 garlic cloves Read More

Cucumber Salad


1 English Cucumber, sliced into half-moon shapes
1 thick slice red onion, cut into strips
1/4 cup rice vinegar
1 t sugar
1 pinch white pepper

Optional: 1/4 cup water

Spoon Mage™ Note:

The water smooths out the flavors of the dressing, making it more palatable to those that do not care for vinegar.

Adjust the sugar to suit you. It should be just slightly sweet. Start with 1 teaspoon and very slowly increase it if your family likes a sweet dressing.


You can eat the skin of English Cucumbers or peel them as you prefer.

Combine all the ingredients in a bowl.

Toss, cover, and marinate in the refrigerator for at least 15 minutes.

Drain excess dressing before serving.

Enjoy with a sandwich or as a snack.

Light Waldorf Salad

WaldorfSalad Ingredients:

1 cup celery, sliced
2 apples, Fuji, cut into chunks
2 T dried cranberries
1 T parsley, minced
2 T walnut pieces
4 lettuce leaves, such as Boston or Bibb

Dressing Ingredients:

2 T Greek Yogurt, 2%
2 T lemon juice, fresh squeezed
Pinch salt
1/8 t ground white pepper
1/8 t dried ground mustard
1 t honey Read More

Vegetarian Taco Salad

250-taco saladIngredients:

1 1/2 T chili powder
2 t cumin
1 1/2 cups salsa (your favorite brand and heat level)
1 1/2 cups black beans, or 1 (15 oz) can rinsed and drained
1 1/2 cups pinto beans, or 1 (15 oz) can rinsed and drained
6 cups lettuce, torn
15 cherry tomatoes, cut in half
1/2 cup onion, chopped
1 large avocado, diced (approximately 1/2 cup)
1/4 cup cilantro, chopped
1 lime, juiced
1 T olive oil or avocado oil
12-24 blue corn taco chips (if calorie counting, choose 12)
Optional and not included in the calories above: cheese, sweet red pepper, corn, jalapenos, serranos, Hatch chilis, more Salsa,Tabasco, sour cream….. Read More