Seven-layer salad gets an update

It's the quintessential potluck food: seven-layer salad. With its layers of iceberg lettuce, peas, tomatoes, onions, Cheddar cheese, bacon and mayonnaise, it's colorful, crunchy and creamy all in one bite.

Food legend has it that it was born out of the South and originally called "seven-layer pea salad."

Although many recipes include hard-cooked eggs and cucumbers (which actually makes the seven-layer salad nine layers), this dish has pretty much remained the same for decades. Until now.

We've decided it's about time for a makeover.

Whether it's different greens, new types of vegetables or a sweet addition, layered salads just got a lot more fun.

LAYERED VEGGIE TORTELLINI SALAD

Serves 8.

• 1 (16 oz.) pkg. frozen cheese tortellini

• 2 c. broccoli florets

• 2 c. cherry tomatoes

• 2 celery ribs, finely chopped

• 1 (2 1/4 oz.) can sliced black olives, drained

• 3/4 c. mayonnaise

• 3 tbsp. grated Parmesan cheese

• 2 tbsp. lemon juice

• 2 tbsp. heavy whipping cream

• 1 tsp. dried thyme

Cook tortellini according to package directions; drain and rinse in cold water.

In a 2 1/2-quart glass bowl, layer the tortellini, broccoli, tomatoes, celery, olives and Cheddar cheese.

To prepare dressing, whisk together the mayo, Parmesan, lemon juice, cream and thyme. Spoon over salad. Cover and refrigerate until serving time.

Nutrition information per serving:

Calories350Fat28 gSodium720 mg

Protein10 gChol80 mgD fiber2 g

Diabetic exchanges per serving: 1 bread/starch, 1 high-fat meat, 4 fat.

Serves 6.

Note: Watermelon isn't a salad ingredient you typically think of outside of fruit salad, but it pairs deliciously with fresh garden tomatoes, arugula and feta cheese. This recipe came courtesy of Rebecca Guralnick, a personal chef, cooking instructor and caterer in Milwaukee. "You can really get creative with this salad," she said. "Optional add-ins might include diced, roasted beets, orange segments, shredded carrot, diced avocado or even crumbled bacon. The rule of thumb to maintain a beautiful presentation is to layer from heaviest at the bottom to lightest at the top, but in this case I put the watermelon beneath the tomatoes because it will release the most juice as the salad sits on the table."

• 5 tbsp. extra-virgin olive oil

• 8 c. seedless watermelon, diced into 1 1/4-in. chunks

• 3 tbsp. chopped assorted fresh herbs (such as dill, basil and mint), divided

• 1/2 tsp. coarse kosher salt, or to taste, divided

• About 3 lb. ripe tomatoes (preferably heirloom), cored and cut into 1 1/4-in. chunks (about 6 cups)

• 5 oz. feta cheese, crumbled

• 5 c. arugula

• 1/2 c. sunflower seeds, lightly toasted

Directions

In a 1-cup glass measure, whisk together oil and vinegar.

In a large bowl, toss the watermelon with half the oil-vinegar mixture, 1 1/2 tablespoons assorted herbs and 1/4 teaspoon salt.

In a clear glass bowl, layer watermelon, tomatoes, feta cheese, sprouts, arugula and sunflower seeds.

Nutrition information per serving:

Calories335Fat23 gSodium430 mg

Carbs27 gSat fat6 gCalcium190 mg

Protein10 gChol21 mgDietary fiber5 g

Serves 4.

Note: This recipe is from Cooks.com.

• 3/4 lb. spinach

• 1 medium-sized cucumber, thinly sliced

• 1/2 c. thinly sliced radishes

• 1/2 c. prepared ranch dressing

• 5 slices bacon, cooked until crisp and crumbled

• 1/2 c. peanuts

Directions

Remove and discard spinach stems. Rinse leaves well; drain and pat dry. Tear spinach into bite-size pieces and arrange evenly in a large bowl.

Cover and chill up to 24 hours. Just before serving, sprinkle with bacon and peanuts.

Nutrition information per serving:

Calories330Fat29 gSodium760 mg

Carbs11 gSat fat5 gCalcium100 mg

Protein11 gChol21 mgDietary fiber4 g

Serves 8.

Note: Food blogger Inger Wilkerson (from artofnaturalliving.com) thinks sweet when it comes to seven-layered ingredients. She came up with this dish based on a fruit salad she learned to make while studying in Ireland and living with a Le Cordon Bleu cook. "The fruits are pretty interchangeable as long as you use things that are juicy," she said. "With so many colors, it almost can't help but be pretty."

• 3 c. diced watermelon

• 7 tsp. sugar, divided

• 2 c. green grapes, halved

• 2 peaches, diced

• 2 c. blueberries

• 2 c. diced honeydew melon

• 2 c. diced strawberries

Directions

Layer grapes on top and sprinkle with 1 teaspoon sugar.

Repeat this process of sprinkling the sugar as you layer the cherries, peaches, blueberries, melon and strawberries. Refrigerate several hours before serving.

Nutrition information per serving:

Calories140Fat1 gSodium10 mg

Carbs35 gSat fat0 gCalcium25 mg

Diabetic exchanges per serving: 2½ fruit.

Serves 6.

Note: Seven-layer salad can get a bad nutritional rap. This recipe, adapted from dashingdish.com, removes any of the guilt without sacrificing flavor.

• 1 (10-oz.) pkg. spring lettuce mix

• 1 (15-oz.) can garbanzo beans, drained and rinsed

• 1 c. halved cherry tomatoes

• 1 c. shredded mozzarella cheese

• 6 slices turkey bacon, cooked and crumbled

• 1 avocado

• 1 c. plain Greek yogurt

• 1/2 tsp. garlic, minced

• 1/4 tsp. salt

• 2 tsp. honey

Directions

In a large glass bowl or trifle dish, layer lettuce, beans, peppers and tomatoes. Refrigerate several hours.

To make dressing, blend together avocado, yogurt, lemon juice, garlic, salt and honey until smooth. Spoon over salad.

Nutrition information per serving:

Calories280Fat14 gSodium695 mg

Carbs23 gSat fat4 gCalcium240 mg

Protein18 gChol27 mgDietary fiber7 g

Serves 6.

Note: The seven-layer salad instantly becomes more fun when it's in individual servings. When looking for a container, Mason jars aren't only cute, they're practical. Just pop on a lid, secure the ring and travel anywhere. This recipe is slightly adapted from the blog Oh She Glows. You will have some wheat berries and quinoa left over.

• 1 c. uncooked wheat berries, rinsed

• Pinch of salt

• 1 c. uncooked quinoa, rinsed

• 1 1/2 c. diced red bell pepper, divided

• 1 1/2 c. shredded carrots, divided

• 1 (12 oz.) pkg. edamame, divided

• 2/3 c. freshly squeezed orange juice

• 1/3 c. apple juice

• 1 tbsp. minced ginger

• 1 tbsp. lime juice

• 1/4 tsp. kosher salt

Directions

In a medium pot, combine rinsed wheat berries, 3 1/2 cups water and a pinch of salt. Bring to a rolling boil, reduce heat, cover and simmer about 1 hour, or until tender.

When the grains have cooked, grab your Mason jars, and add into each: 1/2 cup cooked wheat berries, 1/4 cup green pepper, 1/4 cup red pepper, 1/2 cup quinoa, 1/4 cup carrots and 1/2 cup edamame. Push the ingredients down in the jar after you add the quinoa and edamame. Repeat with the remaining jars.

To prepare the dressing, whisk together orange juice, apple juice, vinegar, ginger, lime juice and salt. Spoon over the top of the salads.

Nutrition information per serving:

Calories330Fat15 gSodium130 mg

Carbs58 gSat fat1 gCalcium86 mg

Diabetic exchanges per serving: 1 vegetable, ½ fruit, 3 bread/starch, ½ medium-fat meat, 2½ fat.

Serves 8.

• 4 c. chopped lettuce

• 1 c. chopped tomato

• 1/2 c. chopped green onion

• 1 c. shredded Cheddar cheese

• 1 c. salsa

• 1 c. crushed tortilla chips

Directions

Layer lettuce, tomato, green onion, beans, cheese and salsa in a large bowl or trifle dish. Refrigerate until ready to serve. Before serving, top with crushed tortilla chips.

Calories176Fat7 gSodium460 mg

Carbs20 gSat fat3 gCalcium120 mg

Protein8 gChol15 mgDietary fiber6 g