Recipe: picnic salads

Serves 8 to 10.

Note: This dish can be served warm with rice but is equally wonderful at room temperature. From "A Mouthful of Stars," by Kim Sunee.

• 1 tbsp. olive oil or vegetable oil

• 3/4 c. diced carrots (about 2 small carrots)

• 3/4 c. diced yellow onion

• 1 tbsp. peeled and minced fresh ginger

• 2 to 3 garlic cloves, minced

• 1 lb. dried black-eyed peas, rinsed and picked through (soaked overnight, if needed)

• 5 c. water

• 1 1/2 tbsp. hot curry powder or garam masala

• 2 tsp. sea salt

• 1 tsp. ground cumin

• 1 large juicy orange

• 1/2 to 3/4 c. canned unsweetened coconut milk, shaken

• 1/2 c. fresh cilantro

• Chopped red onion, chopped fresh jalapeño and lime wedges, for garnish

Directions

Add zest from a quarter of the orange, then cut orange in half and squeeze juice into the peas. Add coconut milk and stir. Simmer, covered, for another 7 to 10 minutes, until peas are tender. Taste peas and adjust the seasonings as needed. Pour peas into a large serving dish. Garnish with cilantro, red onion, jalapeños and lime wedges.

Nutrition information per each of 10 servings:

Calories214Fat5 gSodium490 mgSaturated fat3 g

Carbohydrates34 gCalcium54 mg

Protein11 gCholesterol0 mgDietary fiber10 g

Serves 4 to 6.

Note: Chef Donald Link suggests using Gala, Braeburn and Golden Delicious apples. Use a box grater or large-toothed Microplane to grate about 2 tablespoons ginger. Use your fingers to squeeze juice from grated pulp, or you can use a garlic press to extract the pungent juice from a slice of fresh ginger. If you want to add crispy prosciutto to the salad, thinly slice the ham and fry it in a couple of tablespoons oil until crisp, about 3 minutes. Transfer to a plate lined with paper towels to drain. Break ham into small pieces over salad. From "Down South," by Donald Link with Paula Disbrowe.

• 4 apples, cored and cut into matchsticks, about 4 c.

• 1/2 c. mayonnaise

• Juice of 1 lemon

• 2 tbsp. chopped fresh cilantro leaves

• 1 large jalapeño, stemmed, seeded and minced

• Kosher salt and black pepper

• 2 oz. crispy prosciutto or country ham, optional

Directions

Nutrition information per each of 6 servings:

Calories200Fat15 gSodium106 mgSaturated fat2 g

Carbohydrates18 gCalcium11 mg

Protein1 gCholesterol7 mgDietary fiber3 g

Diabetic exchanges per serving: 1 fruit, 3 fat.

Note: Recipes from "Down South," by Donald Link with Paula Disbrowe.

• 1/2 c. plus 2 tbsp. mayonnaise

• 2 tsp. curry powder (recipe follows)

• 2 tsp. kosher salt

• 1/4 tsp. cayenne

• 1 lb. carrots, peeled and shredded (about 4 c.)

• 2 c. good-quality raisins

• 1 c. loosely packed fresh flat-leaf parsley leaves, thinly sliced

Directions

Mix mayonnaise with curry powder, salt, cayenne and lemon juice in a medium bowl. Fold in carrots, raisins and parsley. Refrigerate for an hour or up to four hours to allow flavors to develop.

Calories350Fat19 gSodium780 mgSaturated fat3 g

Carbohydrates48 gCalcium69 mg

Protein3 gCholesterol9 mgDietary fiber5 g

Diabetic exchanges per serving: 2 ½ fruit, ½ bread/starch, 4 fat.

Makes 1/4 cup.

• 2 tsp. cardamom seeds

• 2 tsp. coriander seeds

• 1 tbsp. plus 1 tsp. ground turmeric

• 1 tsp. dry mustard

• Heaping 1/4 tsp. cayenne

Toast cumin, cardamom and coriander seeds in a small, dry skillet over medium-low heat until seeds are lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl and let cool completely.

Add turmeric, dry mustard and cayenne and mix to combine. Grind spices in a coffee grinder. Store in an airtight container for up to 2 months.

Serves 8.

Note: This macaroni salad is for fans of coleslaw and egg salad with its addition of red cabbage and hard-cooked eggs. Chipotle chiles in adobo sauce can be found with Mexican ingredients at grocery stores. From "The Homesick Texan's Family Table," by Lisa Fain.

• 2 c. shredded red cabbage

• 8 oz. elbow macaroni

• 4 hard-cooked eggs, peeled and diced

• 1/2 c. grated carrot

• 2 garlic cloves, minced

• 1/4 c. finely diced red onion

• 1/2 c. diced sweet cucumber pickles

• 1/4 c. mayonnaise

• 1 tbsp. fresh lime juice

• 1 tbsp. prepared yellow mustard

• 1 canned chipotle chile in adobo sauce, diced

Directions

Put cabbage in a strainer and then place strainer in a bowl. Toss cabbage with salt and refrigerate for 1 hour. This step will drain cabbage of its excess water and keep it crisp in the salad.

Cook macaroni according to the package instructions, drain, rinse and refrigerate for at least 1 hour.

One hour later, take cabbage from strainer and place in a large mixing bowl. Add eggs, carrot, garlic, red onion, cilantro, pickles and macaroni.

Whisk together mayonnaise, lime juice, mustard, chipotle chile and cumin. Spoon dressing over salad and stir until well combined. Taste and adjust seasonings, if necessary. (While it should be chilled enough to eat immediately, it will be even better if refrigerated for at least an hour before serving.)

Calories235Fat9 gSodium380 mgSaturated fat2 g

Carbohydrates30 gCalcium41 mg

Protein8 gCholesterol96 mgDietary fiber2 g