A mixed green salad with your choice of vegetables, such as Radishes, Onions, Tomatoes, Cucumbers, Mushrooms, Carrots, etc., is always welcome at a Flute Circle pot-luck!  Please remember to also bring your favourite salad dressing(s) with you when bringing a salad.  We like to leave the dressing (and croutons, for gluten-intolerant folks) on the side, so people can choose their own dressing, and so the salad stays fresh and crisp.  Here are some other favourite salad recipes:


(Gluten,Dairy & Sugar Free)

1/2 Red Cabbage, finely shredded
1 Apple, diced
2 Carrots, coarsely grated
1 Red Pepper (Capsicum), diced
1/3 cup toasted Sunflower Seeds
1 cup Mint Leaves, chopped
2 tablespoons Apple Cider Vinegar
1 tablespoon Orange Juice
2 tablespoons Extra Virgin Olive Oil

Whisk Vinegar, Orange Juice and Oil together in a small bowl. Combine all salad ingredients together in a large bowl and toss well. Pour dressing over salad and toss again. Serve. Serves 4.

Organic Baby Spinach & Fruit Salad
(Gluten & Dairy Free)

Large bowl of Baby Organic Spinach Leaves
2 HB eggs, chopped (optional)
C raw, unsalted Pecan Halves (or raw Walnut Halves, or raw, unsalted Sunflower Seeds)

1 small can Mandarin Oranges in juice, drained
6 oz. fresh Raspberries
6 oz. fresh Strawberries, cut into bite-sized pieces

Boneless, skinless Organic Chicken Breast that has been cooked, cooled, and diced
Red Onion, chopped
Cucumber, chopped

Organic Lite Raspberry Vinaigrette or Pear Vinaigrette (or whatever—there are lots of amazing salad dressings out there!).  This salad is particularly good with Lite Rasberry Vinaigrette.

You can also make this salad with fresh Pears, Arugula, and Raspberry or Pear Vinaigrette.  You can do a lot with this type of salad and have a different one each night by varying what type of fruit/nuts/dressing you use.  Especially refreshing in hot weather!


Carrot & Beet Salad
(Gluten, Dairy & Sugar Free)

Red Beets
Carrots, French-sliced
Chopped fresh Parsley

Light Vinaigrette:
Walnut Oil and Red Wine Vinaigrette
(2 T Oil to 1 T Vinegar)
Add herbs of choice

Cook washed, unpeeled beets (with 1” of stem remaining) for 20-40 minutes in lightly salted water.  Drain, peel and slice beets.

Toss Beets, Carrots, and chopped fresh Parsley together.  Let marinate for several hours.

You can make this with the Light Vinaigrette recipe above, or with the dressing of your choice.


Black Bean Salad
(Gluten, Dairy & Sugar Free)

1 Red Bell Pepper, diced
1 Green Bell Pepper, diced
1 Yellow Bell Pepper, diced
C sliced Red Onion
1 Can (15.25 oz.) Corn Kernels, drained
1 Clove Garlic, minced
1 t fresh Cilantro
C Olive Oil
4-6 T Red Wine Vinegar
1 t Lime Juice
1 Can (15 oz.) Bush’s Black Beans, drained

Cut all of the Bell Peppers and Red Onion into ” slices.  Combine Bell Peppers, Onions, Corn Kernels, Garlic and Cilantro in a bowl and toss to mix.  Add Olive Oil, Vinegar, Lime Juice, and Salt and Pepper to taste and toss again.  Add Black Beans and mix well.


Greek Salad
(Gluten & Sugar Free)

2 Cucumbers, cored/de-seeded, cut into ” cubes
2 lbs Tomatoes, cored and cut into ” cubes
1 medium Red Onion, cut into slices, approx. 1” long
1-1/3 C coarsely chopped parsley
1-1/3 C drained, pitted Kalamata Olives (halved if large)
C Extra-Virgin Olive Oil
C Lemon Juice (can also substitute vinegar)
1-1/2 t dried Oregano
1 lb Feta Cheese
Salt and fresh ground Pepper to taste

In a large bowl, combine Cucumbers, Tomatoes, Onion, Parsley, and Olives.  In a small bowl, mix Olive Oil, Lemon Juice, and Oregano.  Break Feta Cheese into about ” chunks and add to Cucumber mixture.  Add dressing and mix gently, adding Salt and Pepper to taste.  (8 Servings).

Notes:  You can prepare everything prior to adding the Feta Cheese up to 4 hours ahead of time.  Cover and chill vegetables and dressing separately.  Just prior to serving, pour Cucumber mixture into a colander to drain off any liquid, then return to bowl and mix with Feta Cheese and Dressing.


Sushi Rice Salad
(Gluten & Dairy Free)

This is extremely simple to make, and is delicious.  You can serve this dish with a variety of things, like chilled, cooked Prawns, or Roast Pork Au Jus.

Prepare a batch of long grain white Rice
Chop Pickled Ginger and Toss with Rice

Equal parts White Vinegar or Rice Vinegar and Sugar

Mix and toss with Rice and Ginger; chill.


Ruby Red Slaw
(Gluten & Dairy Free)

small head of Cabbage
1 medium Red Onion, finely sliced
1 Shallot, finely minced
1 t granulated Sugar
t Celery Seed
t Salt
1/3 C Best Foods Mayonnaise
1/3 C Raspberry Vinegar
2 C slivered or cooked Beets
4 C finely sliced or shredded Red Cabbage
Several good grinds of Black Pepper

Combine Cabbage, Beets and Onion.

In a separate bowl, combine Mayonnaise, Vinegar, Celery Seeds, Sugar, Salt, Pepper and Shallot.  Whisk to blend thoroughly.  Pour the dressing over the vegetables and toss lightly to blend.  Chill, then taste and adjust seasonings if necessary.


Antipasto Salad
(Gluten & Sugar Free)

This is great served with slices of fresh Artisan bread.

1 (8 ounce) roll Italian Dry Salami, cut into 1/2-inch cubes
1 pound Mozzarella cheese, cut into 1/2-inch cubes
1/4 cup sliced fresh Basil
2 (6 ounce) cans pitted large Ripe Olives (or Kalamata Olives), drained
2 (6.5 to 7.25 ounce) jars quartered Marinated Artichoke Hearts (including liquid)
1 Red Bell Peppers, cored and cubed
1 Yellow Bell Pepper, cored and cubed

Toss together all ingredients in a large bowl.  Cover and refrigerate for several hours to let marinate, stirring occasionally.

Yield:  12 servings.


Chilled Pea Salad
(Gluten & Sugar Free)

Defrost 1 large bag of frozen Baby/Petite Peas
small can of Water Chestnuts, diced
of a small package of Canadian Bacon, diced
C finely shredded Romano Cheese
Girard’s Champagne Dressing

Place defrosted Baby Peas in a bowl.  Mix in Water Chestnuts, Canadian Bacon, and Cheese.   Drizzle with Girard’s Champagne Dressing to taste, and toss lightly.  Chill until ready to serve.


Four Bean Salad
(Gluten, Dairy & Sugar Free)

1 (16 ounce) can Black-Eyed Peas
1 (16 ounce) can cut Green Beans
1 (16 ounce) can Kidney Beans
1 (16 ounce) can Wax Beans
1 medium Onion, sliced in rings
1 teaspoon Salt or, 1-1/2 t Herb Salt Substitute
1/2 cup Vegetable Oil
1/2 teaspoon crushed, dried Basil
1/2 teaspoon crushed, dried Tarragon
1/2 teaspoon dry Mustard
1/4 cup herb-flavored Vinegar
2 tablespoons snipped Parsley

Drain Beans and place in a shallow baking dish.  Combine all remaining ingredients, except Onion; pour over Beans.  Cover and chill several hours or overnight.  Just before serving, add Onion Rings, toss lightly, and drain.  Transfer to large lettuce-lined salad bowl and enjoy!


Dick’s Favourite Chicken, Pasta, and Snow Pea Salad
(Dairy & Sugar Free)

1 pkg. Penne Pasta, cooked and drained
1 pkg. Potato Gnocchi Pasta, cooked and drained
1 lb. Snow Peas, blanched for 5 minutes, drained, and strings removed
Green Onions, chopped
1 large Can All White Chicken Meat in Spring Water (or substitute Fresh skinless, cooked, cubed Chicken)
Sliced Black Olives

Best Foods Mayonnaise
Dijon Mustard to taste
Spice Islands Beau Monde Seasoning to taste

Mix all ingredients together, then add dressing and toss thoroughly.  Chill.


Chopped Protein Salad
(Gluten, Dairy & Sugar Free)

This is a wonderful and refreshingly fresh salad, full of protein, which is also very good for your liver!

1 bunch fresh Parsley, finely chopped
1 bunch fresh Cilantro, finely chopped
2 thinly sliced Cucumbers
1 Red Bell Pepper, finely chopped
1 Golden Bell Pepper, finely chopped
4 finely julienned large Carrots (you can also use grated, or finely chopped Carrots)
3-4 cloves fresh Garlic, minced
3 stalks of Celery, sliced
2 regular-sized cans Garbanzo Beans (Chick Peas); rinse and discard liquid
1 large Red Onion, chopped
2 C radishes, chopped
1 C raw, unsalted Sunflower Seeds
Juice of one Lemon
Pine Nuts (optional)
Chop all, mix together, and toss with dressing:
Stephanie's Vinaigrette Dressing:
1/2 C Red Wine Vinegar
1 C Extra Virgin Olive Oil
2 T Dijon mustard
Fines Herbes
Emulsify dressing ingredients in a small blender/food processor, or shake in a jar with a lid, pour over salad, and toss.  Chill.

Apple Carrot Slaw
(Gluten, Dairy & Sugar Free)

5 large Carrots, grated
2 Green Apples, grated
2 Granny Smith (Red) Apples, grated
1-1/8 C Slivered Almonds
Juice of Lemon
1 T fresh Lemon Zest
2 T Agave Nectar (natural sweetener)
Can also add Blueberries, Golden Raisins, Dried Cranberries, and/or chopped dried Apricots

Mix all ingredients together; add the Lemon Juice and approximately 2 T Agave Nectar to taste.  Serve well-chilled.


Chilled Wild Rice Salad
(Gluten, Dairy & Sugar Free)

1 box Uncle Ben’s Long Grain & Wild Rice
1 jar of Marinated Artichoke Hearts, chopped; reserve liquid
Sliced Black Olives
Green Onions, chopped (can substitute chopped Red Onions)
Diced Red Bell Pepper
Golden Raisins
Slivered Almonds

Prepare Rice according to instructions on box; chill.

Toss all remaining ingredients together with rice; add liquid from Marinated Artichoke Hearts and toss again.  Chill.


Sausage and Pasta Salad
(Sugar Free)

Smoked Sausage, browned, and cut into slices (can use Sun-Dried Tomato, Chicken & Apple; or any other flavour of Smoked Sausage); let cool
1 pkg. Penne Pasta, cooked and drained
Green Onions, chopped
Sun Dried Tomatoes
Red Bell Pepper, sliced
Golden Bell Pepper, sliced
Shredded Romano Cheese

Stephanie's Vinegar & Oil Dressing:
1/2 C Red Wine Vinegar
1 C Extra Virgin Olive Oil
2 T Dijon mustard
Fines Herbes

Make dressing, and toss all together, except Cheese.  Sprinkle with Shredded Romano Cheese.

Pad Thai Noodle Salad with Chicken
(Gluten & Dairy Free)

1 large Box of Thai Rice Noodles
Cooked Chicken Breast, cooled and cubed
1-1/2 t Oriental (dark) Sesame Oil
1/3 C Rice Vinegar or Distilled White Vinegar
Juice and grate the peel of 1 fresh Lime
C Soy Sauce
2 t crushed Red Pepper flakes, or 2 t Garlic Chili Sauce
2 T granulated Sugar*
2 cloves Garlic, minced
1 C grated Carrots (about 2 medium Carrots)
C coarsely chopped Dry Roasted Peanuts
C fresh Cilantro, chopped

Break Thai Noodles into shorter lengths.  In a large pot, bring 3 quarts water to a boil; add Thai Rice Noodles; follow directions explicitly.  Drain, and rinse with cold water.  Let cool in a colander.

Meanwhile, in a large bowl, combine Oil, Vinegar, Lime Juice and Peel, Soy Sauce, Red Pepper Flakes/Chili Sauce, Sugar and Garlic.  Mix until Sugar is dissolved.  Add Carrots and Cilantro.

Add Rice Noodles and cubed Chicken to bowl with other ingredients and toss.  Chill salad for at least 1 hour to let flavours mingle.  Top with Peanuts, or serve Peanuts on the side.

Toss again just prior to serving.  If salad seems a little dry, add a little more Soy Sauce and Vinegar.  Serve cold or at room temperature.

*You can substitute Stevia to taste, to make this a Sugar Free Salad

Yield:  10 Servings


Chicken Caesar Salad
(Sugar Free)

Romaine Lettuce, chopped
Seasoned, cooked Chicken Breast, cooled and cubed
Sliced Black Olives (optional)
Grated Romano Cheese

Caesar Salad Dressing:
C Salad Oil
2 Cloves Garlic
1-1/2 t Worcestershire Sauce
C Lemon Juice
t Salt
t Pepper
2-3 T Red Wine Vinegar
Anchovy Paste for salads and appetizers

Wash and dry Romaine Lettuce.  Tear dry Romaine Lettuce into bite-sized pieces and place in a large bowl.  Add Chicken.

In a separate, smaller bowl, mix Oil, Chopped Garlic, Worcestershire Sauce, Lemon Juice, Salt, Pepper, Vinegar, and Anchovy Paste.   Just before ready to serve, pour over Romaine Lettuce, add Cheese, toss, and top with additional grated Romano Cheese.  Serve immediately.  You can also place a small bowl of Croutons on the side (for those who are sensitive to Gluten*) for those who want to add Croutons.


Asian Noodle & Cabbage Salad

1 head of Cabbage
2-3 pkgs. Top Ramen Noodles
2-3 Green Onions, chopped
C Rice Wine Vinegar
t Salt
t Pepper
3 T Sugar*
C Lite Olive, Canola or Safflower Oil
Toasted Sesame Seeds
Toasted Almonds (optional)
Seasoned Chicken Breast, cooked, cooled and cubed (optional)

Chop Cabbage and put in a large bowl.  Add chopped Green Onions.  Add crunched up Top Ramen Noodles, and, if using, add Chicken.

Mix Vinegar, Salt, Pepper, Sugar, and Oil in a separate bowl.  Once sugar is dissolved, add to bowl of Cabbage and mix thoroughly.  Put in refrigerator, and continue to stir over the next few hours so that the Top Ramen Noodles soften and flavours mingle with the Cabbage.  Just prior to serving, add Sesame Seeds, and Toasted Almonds (if using), and toss.  Serve immediately.

*You can substitute Stevia to taste, to make this a Sugar Free Salad


Pear & Apple Waldorf Salad
(Gluten & Sugar Free)

3 Royal Riviera Pears, cored and diced
3 Organic Apples, cored and diced
1 T Lemon Juice
1 C sliced Celery
Red Seedless Grapes
Walnuts or sliced Almonds
C Nonfat Plain Yogurt

Gently toss Pears and Apples in Lemon Juice.  Add all other ingredients and toss.  Refrigerate until ready to serve.  (Serves 6).


Broccoli Salad
(Gluten Free)
4 C Broccoli Fleurettes
1 Red Onion, chopped
1/4 C Raisins (soaked in hot water and drained)
1/2 C Slivered Almonds
8 slices (1/2 lb.) Bacon, chopped and fried crisp
1/2 C Mayonnaise
2 T Vinegar
2 T Sour Cream
1/4 C Sugar (or Stevia to taste)
Mix early, so flavours meld!
Serves 10; doubles well for 20.


Spinach Salad
2 bunches Baby Spinach Leaves, cleaned and dried
2 packages Top Ramen Noodles
1/4 C Silvered Almonds
1-1/2 oz. (2-3 T) Sasame Seeds
1/2 cube Butter
1 bunch Green Onions, sliced
1/2 C Olive or Canola Oil
1/4 C Sugar (or Stevia to taste, to make this Sugar free)
1/4 C Vinegar
2 T Soy Sauce
Crush Noodles, brown in Butter with Sesame Seeds and Almonds.  Add to cleaned Spinach Leaves.  Toss with Dressing and Onions.


Bloody Ginger Salad
(Gluten & Dairy Free)
(The quantities for this salad are at your discretion, depending on how large a salad you wish to make)
Blood Oranges, and any other kind of Orange you can find (our Flute Circle member, Kim, used 9 different kinds of Oranges from New Seasons!)
Canned Mandarin Oranges, drained
Pink Grapefruit
Freshly Grated Ginger
Dark Chocolate-covered Pomegranate Seeds (Safeway)
Fresh Mint Leaves (optional)
Cut and peel Oranges and Grapefruit into wedges with knife.  Add drained Mandarin Oranges.  Add freshly grated Ginger to taste and toss.  Place in large bowl.  Top with Dark Chocolate-covered Pomegranate Seeds.  (You can also add fresh Mint Leaves to this salad).  This is a wonderfully refreshing salad!