Thursday, August 6, 2009

Dill Havarti Vegetable Salad

I have been away from my blog for awhile as I have been travelling a lot.... going away on weekends as the weather has been so poor at home that it was more fun to travel! Summer appears to have arrived to Nipissing village on August 11th. A little late but very welcome.

Lately we have been enjoying marinated summer salads using some of my favourite garden ingredients - cucumbers, dill and green onions. Still no tomatoes ready in the garden due to cold and lack of sunshine.... so I have been buying Ontario tomatoes from the south. Pack leftover salad into wraps or containers for tomorrow's work day lunch.

3 cups tomatoes, medium, diced - 750 ml
3 green onions, sliced - about 1 cup/250 ml
2 sweet peppers of your choice (green/red/yellow/orange), diced - about 2 cups/500 ml total
1 cucumber, diced - about 2 cups/500 ml
1/2 cup black olives - 125 ml
1/2 cup dill Havarti, diced - 125 ml

1/4 cup olive oil - 60 ml
1/4 cup red wine vinegar - 60 ml
3 cloves garlic (or more!), minced
1/4 tsp black pepper, freshly ground - 1.25 ml
1/4 cup total fresh minced dill - 60 ml (or 2 tsp dried dill)

1. Prepare vegetables and toss together in medium bowl. Add black olives and diced dill Havarti and toss again.
2. Mix dressing ingredients and pour over vegetables and toss. Allow to marinate for an hour or two. Serve at room temperature.

Variation: use any fresh herb instead of dill such as basil, marjoram or oregano. You can also use herb firm tofu, feta or another favourite cheese in place of the Havarti.

NUTRITION FACTS (per 1/2 cup - 125 ml serving): 150 calories, 12 grams fat, 6 g saturated fat, 20 mg cholesterol, 160 mg sodium, 4 g carbohydrate, 1 g fibre and 5 g protein. % Daily Values are 20% each vitamin A and calcium with 50% vitamin C and 4% iron. In reality the salad is lower in fat than what's shown here as you don't usually consume all of the dressing in the bowl.

© Nancy Guppy, RD, MHSc

Our next cooking class at Chapman's Landing is "Meal from Oaxaca" Southern Mexican cooking on Saturday August 29th. Please see my menu and register online at

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