Sophia Kamveris, MS, RD, LDN

22 Mill Street-Suite 105

Arlington, MA 02474

Tel: 617-515-8984
 Fax: 781-274-0269 
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© 2019 by Sophia Kamveris. All Rights Reserved.

 

Low Fat Waldorf Salad

 

1/3-cup low fat mayonnaise
1/3-cup low fat plain Greek yogurt
2 medium Fiji or Red Delicious apples; cored and diced
1⁄2 cup chopped pineapple
2 celery stalks; remove skin and chop
1⁄2 cup walnuts, chopped
1/3-cup golden raisins 

  1. Mix mayonnaise and yogurt together.

  2. Add the rest of the ingrediens to the bowl.

  3. Chill before serving. 

 

Low Fat Potato Salad

6 medium potatoes; mix white and new red for color

1 cup plain, low-fat Greek yogurt
1 Tbl white vinegar
1 Tbl stone ground mustard

1-teaspoon dill
2 medium stalks of celery, chopped
1 medium onion, chopped (1⁄2 cup)

4 hard cooked eggs, chopped

Salt and pepper to taste 

  1. Scrub potato skins. Clean out any knobby holes.

  2. Cook potatoes in boiling water until just cooked, but not soft. Drain and cut into

    cubes. Let them cool off.

  3. Mix mayonnaise, vinegar, mustard, salt and pepper in large bowl.

  4. Add potatoes, celery, onions; toss.

  5. Stir in chopped eggss. Mix well. 

  6. Cover and refrigerate. Serve cold. 

 

Greek (village) Salad

2 medium tomatoes, wash well
1⁄2 cucumber, peeled and cut diagonally into rounds

10 pitted, kalamata olives
1⁄2 Vidalia or red onion, thinly sliced
2-3 oz crumbled feta cheese
2Tbls Paul Newman’s Italian dressing (or use simple dressing below)
Salt and pepper to taste

Optional: add in grilled chicken

 

1. Slice tomatoes in half and then into quarters.
2. Toss all of the ingredients into a bowl and add the salad dressing.

3. Season to taste and serve with a side of pita bread.

 

 

Simple Salad Dressing

1 large garlic clove; minced
2 tablespoons lemon juice or balsamic vinegar

1 tablespoon olive oil

1. Whisk ingredients together

2. Season to taste with salt, cracked pepper, basil, or oregano.