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What's in a salad? These days, just about anything you want. Crisp greens, garden - fresh veggies, colorful fruits, enriched pasta, protein-packed cheeses, eggs, meat, fish, poultry, legumes (dried beans, peas, lentils) and all of the mentioned have good amounts of nutritional value. Most salads have some, but perhaps not all the vitamins A, B, and C, iron, potassium, calcium, fiber and protein in them, which tells me that all sorts of salads are good for us. Way back when, when a salad was served at a meal, it often consisted of iceberg lettuce (the lettuce that has very little, if any nutrients), tomatoes, cucumber and radishes drowned in some sort of dressing. So, let's have salads with all kinds of "good for us" ingredients in them today.

VEGGIE ORZO SALAD

1-16 oz. pkg. orzo pasta, cooked according to pkg. directions, drained and cooled

Dressing:

1/3 c. olive oil

1/4 c. red wine vinegar*

2 T. lemon juice

1 T. honey

1/2 t. each salt and pepper

Salad: 2 c. diced plum or Roma tomatoes

1 c. diced, seeded, peeled cucumber

1 c. fresh basil leaves, thinly sliced

4 green onions, sliced

1 c. fresh baby spinach, chopped

1-3/4 c. (7 oz.) feta cheese, crumbled

1/2 c. coarsely chopped pecans

In a small bowl whisk together dressing ingredients. In a large bowl, combine pasta with salad ingredients, except cheese and nuts. Drizzle with dressing; toss to coat. Chill for 30 minutes. Before serving, fold in cheese and nuts.

Makes 10-12 servings.

Note: Red wine vinegar is often called for in salad dressings. It tastes so much better then substituting apple juice or cider vinegar. It's not very spendy and will keep a long time in your cupboard.

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TRIPLE-BEERY SPINACH SALAD

1-6 oz. pkg. fresh baby spinach

1/3 c. each, sliced fresh strawberries, fresh raspberries, and fresh blueberries

1/4 c. sliced red onion rings (if rings are very large, cut in halves)

Dressing:

1/4 c. canola or vegetable oil

3 T. lemonade concentrate

2 T. white vinegar

1 T. Dijon mustard

1 T + 1 t. sugar

In a large serving bowl, combine first 5 ingredients. In a small bowl, whisk together dressing ingredients until smooth. Drizzle over salad and toss to coat. Serve, using a slotted spoon.

Makes 6 servings.

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CREAMY MARINATED

VEGGIE SALAD

1-1/2 c. small cauliflower florets

1-1/2 c. peeled, thinly sliced carrots

1 c. thinly sliced celery

2 c. frozen peas, cooked for 2 minutes, drain and cool

1-15 oz. can "kitchen cut" or regular cut green beans

1 c. diced, sweet red pepper

1/4 c. French dressing

3/4 c. mayo

1 T. lemon juice

1/2 t. dill weed

In a large bowl, combine first 7 ingredients; mix lightly. Marinate at room temperature for 1 hour, stirring occasionally. Add rest of ingredients, mix well. Refrigerate 2 hours.

Makes 8-10 servings.

If you are having "the girls" over for a luncheon, serve this delicious sandwich. They will want the recipe. Tell them it's in the "Food and Reflections column in The Press."

CHICKEN SALAD

CROISSANTS

2 c. cooked, diced (small pieces) chicken

1/2 each, diced celery and crushed pineapple (drained well)

1/4 c. each, golden raisins, coarsely shredded carrot, dried cranberries, sunflower kernels

1 T. thinly sliced green onion

1/4 c. each, mayo and sour cream

3/4 t. lemon juice

1/8 t. each, curry powder and cayenne pepper

6 large croissants, split

In a large bowl, combine first 8 ingredients. In another bowl, combine remaining ingredients except croissants, or course. Pour dressing mixture over chicken mixture; fold in gently to coat. Put 3/4 c. salad on each croissant bottom. Put top over salad.

Makes 6 servings.

TFD: Sympathy is two hearts tugging at one load. Happy Father's Day to all who are father's. Enjoy this special day - you deserve it!

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