2 great green salads

Salads don't need to be laborious or boring. Try these zesty veggies tonight.

This tart and refreshing side dish or appetizer has lots of vitamin C from the orange and its juice, the tomatoes, and even the greens. The arugula is also very high in calcium.

Preparation time: 25 minutes

Serves 4

• 125 ml (1⁄2 c) orange juice
• 30 ml (2 tbsp) red wine vinegar
• 10 ml (2 tsp) jalapeño pepper sauce
• 5 ml (1 tsp) olive oil
• 2 ml (1⁄2 tsp) salt
• 1 ml (1⁄4 tsp) sugar
• 0.5 ml (1⁄8 tsp) pepper
• 2 L (8 c) arugula leaves
• 500 ml (2 c) torn romaine lettuce
• 250 ml (1 c) yellow and/or red cherry tomatoes, halved
• 1 navel orange, peeled and sliced into half-rounds
• 6 oil-cured black olives, slivered
• 1⁄2 small red onion, thinly sliced1. In small bowl, whisk together orange juice, vinegar, jalapeño pepper sauce, oil, salt, sugar and pepper.
  2. In salad bowl, combine arugula, lettuce, tomatoes, orange, olives and onion. Add dressing, tossing to coat well. Serve immediately.

  Calories: 70, fat: 2 g, saturated fat: 0 g, sodium: 310 mg, carbohydrate: 13 g, protein: 3 g.

Forget the heavy spinach salads loaded with fat and cholesterol. Fresh and delicious, this crunchy salad is packed with antioxidants, fibre, and cancer-fighting ingredients.

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves 4

• 2 medium onions, cut into 1 cm (1⁄2 in) slices
• 1 can (540 ml/19 oz) chickpeas, drained, rinsed, and patted dry
• 50 ml (1⁄4 c) lemon juice
• 30 ml (2 tbsp) flaxseed oil
• 15 ml (1 tbsp) (15 mL) olive oil
• 1 clove garlic, minced
• 2 ml (1⁄2 tsp) salt
• 50 ml (1⁄4 c) crumbled feta cheese
• 1 package (198 g/7 oz) baby spinach
• 2 apples, cored and sliced
• 30 ml (2 tbsp) ground flaxseed1. Preheat oven to 200°C (400°F). Coat baking sheet with olive oil cooking spray. Add onion slices and coat each with spray. Roast 10 minutes. Add chickpeas and roast until onions are tender and browned, 10 minutes.
  2. Meanwhile, in measuring cup, whisk together lemon juice, flaxseed oil, olive oil, garlic and salt. Stir in cheese.
  3. Place spinach in large bowl and toss with onions, chickpeas, apples and flaxseed. Drizzle with vinaigrette.

  Calories: 292, fat: 14 g, saturated fat: 3 g, sodium: 476 mg, carbohydrate: 37 g, protein: 18 g.  

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