MAINE MARINATED VEGGIES FOR SALAD BARS
4 cups dried beans, cooked*
3 cups carrots, thinly sliced
2 onions, thinly sliced*
12-14 cups veggies*
Blanch the uncooked vegetables briefly until crisp tender. Prepare the cooked beans and seasonal veggies. Set aside.
¾ cup apple cider vinegar*
½ cup olive oil
¼ cup canola oil*
¼ cup sugar
1 tablespoon or to taste dried Italian herbs
pepper to taste
sea salt to taste
Combine dressing ingredients and mix well, pour over veggies. Marinate 4 hours or longer.
Serve as a salad, or in components on salad bar.
Nutritional analysis per serving (approximate, varies with veggies): 142 calories, 3 grams protein, 14 grams carbohydrates, 9 grams fat, 336 mg. sodium, 4 grams fiber.
USDA School Lunch Guidelines: ½ - ¾ cup veggie, increase beans for a full legume serving
Cheryl’s notes: This is a very basic recipe that can vary widely with ingredients and creativity. Salad bars are excellent ways to introduce new veggies. Shapes and sizes are often important to eaters, so be creative, vary the herbs and seasonings, try new cuisines, and enjoy!
*Seasonal Ingredient Suggestions
MAY/JUNE: asparagus, fiddleheads, onions, carrots, salad turnips, radishes
JULY/AUGUST: broccoli, peppers, onions, beans, summer squash, cauliflower, carrots, celery
SEPTEMBER/OCTOBER: broccoli, leeks, onions, peppers, cauliflower, dried beans
NOVEMBER/DECEMBER: leeks, onions, carrots, dried beans, frozen beans
JANUARY/APRIL: onions, roots, frozen veggies, dried beans
Maine apple cider vinegar, canola oil, carrots, onions, dried beans are available all year.
For updates to these recipes and/or to include comments and input from your test results, please contact:
Cheryl Wixson, 207-568-4142, email@example.com