This luxury food item is taken from the core of the palmetto palm, mostly from South America, and is loaded with fibre and very few calories. Beside all that, it tastes really good.

1 14-oz can of hearts of palm
1 cup cherry tomatoes
1 medium red onion
1/2 cup chopped black olives
1 head butter lettuce, leaves torn
1 8oz bottle vinaigrette dressing

Drain the hearts of palm and cut crosswise into 1-inch pieces.

Lay the lettuce leaves on four chilled plates.

Top the lettuce with the hearts of palm, tomatoes, onion slices and olives. Drizzle the vinaigrette over the salad and take your bow.

It’s the fennel that makes this a truly spectacular salad. And how often have you looked at that weird-looking veggie in the store and wondered what you could do with it? Here’s one answer.

3 & 1/2 cups canned cannellini or other white beans
1 6-oz can tuna in olive oil
4 to 6 Tbsp extra virgin olive oil
Finely grated zest of 1 lemon
2 Tbsp fresh lemon juice
2 cups finely chopped fennel bulb
3 Tbsp minced fennel fronds
1/4 cup minced red onion or scallions
Salt and freshly ground black pepper to taste

Drain beans in a colander, and rinse under cool running water. Transfer to a serving bowl.

Drain tuna, reserving the oil in another bowl. Flake tuna with a fork and mix it with the beans.

Add more olive oil to tuna oil to make a total of 6 Tbsp. Whisk in lemon zest and juice and mix the dressing with beans and tuna.

Now for something completely different - ??Blue Chicken?? Blue chips supposedly have some nutritious indgredient that other chips don't so don't laugh.

1 lb boneless,skinless chicken breasts (about 4 oz each)
1 egg white, beaten slightly
3/4 cup no-salt-added blue corn chips, finely crushed
1 Tbsp chili powder
1/4 tsp salt
2 cups frozen corn kernels, thawed
1/4 cup finely chopped cilantro
1 Tbsp + 2 tsp lime juice
Cilantro for garnish

Preheat oven to 400F. Coat medium ovenproof skillet with cooking spray.

Mix crushed chips with chili powder. Dip chicken into egg white, press mixture into chicken, and arrange in skillet, leaving space between each piece. Lightly coat chicken with cooking spray and sprinkle tops with half of the salt. Cook uncovered until chicken is no longer pink in center and juices run clear, about 15 minutes.

While chicken cooks make the salad, combining corn, poblano peppers, cilantro, lime juice, and remaining salt. Set aside until chicky is ready to serve.

Remove chicken from oven and allow to rest a couple minutes – you’d be tired, too, if you just spent 15 minutes in a 400 degree oven,. Slice each breast crosswise into 5 pieces. Serve with corn salad. Garnish with sprigs of cilantro.

I'm sure you know about spinach salad with hot bacon dressing; yum, yum. This salad takes that one to a higher level with a warm lemon/garlic dressing made with real lemons, not just the juice. You’ll love it. And to make it even quicker and easier you could use pre-cooked, packaged bacon.

2 lemons, thinly sliced
2 cups water
2 Tbsp sugar
1 tsp salt
2 cloves garlic, chopped
1/4 lb pancetta (bacon will work, too), diced
4 cups spinach leaves, torn
1 tsp fresh ground pepper.

Combine the sliced lemons, water, sugar and salt in a saucepan. Simmer until the lemons are tender, about 20 minutes. Put the lemons, their liquid and garlic in a blender or processor and puree until smooth. Transfer to a large glass or ceramic bowl and set aside.

Cook the pancetta in a heavy skillet over medium heat until golden brown. Using a slotted spoon, take the pancetta (or bacon) out of the pan and drain on paper towels. Pour out all but 1 Tbsp of the fat.

Add the spinach to the skillet and saute over high heat until the spinach is warmed, about 3 or 4 minutes. Mix the spinach with the lemon sauce, toss, season with pepper, add a few toasted croutons and serve while warm; triple yum.

Turn this into a meal by mixing it with rotini or another small pasta or serve as a sensational salad that your eaters will long remember & begin to salivate as they do.

2 tsp olive oil
4 cloves garlic, thinly sliced
1/3 cup (2 oz) pine nuts
10 oz fresh spinach leaves
1/2 tsp kosher salt
¼ tsp black pepper
2 cups fresh basil leaves

Heat the oil in a large skillet over medium-low heat. Add the garlic and cook for 2 minutes.

Add the pine nuts and cook until lightly golden, another 3 minutes or so. then increase heat to medium and add the spinach, salt, pepper, and 2 Tbsp of water.

Cover and cook, tossing occasionally, until the spinach wilts, about 4 minutes.

Remove from heat, add the basil and toss until it wilts, about a minute. Serve immediately.

Nacho and Chicken Salad
Serves 1

Treat yourself to this exciting yet very easy and ridiculously quick dish for lunch or any time.

1 oz bite-size tortilla chips (about 20)
3 slices shaved turkey breast, chopped
1/4 cup shredded Cheddar Cheese
1 large lettuce leaf, shredded
2 Tbsp Your-Favorite-Taco-Sauce
1 Tbsp Your-Favorite ranch dressing

Spread chips onto large microwaveable plate and top evenly with turkey and cheese.

Nuke on high 30 seconds or until cheese is slightly melted. Top with lettuce and drizzle with taco sauce and dressing. Eat this with a cut-up apple or pear for a terrific lunch.

In a big hurry? Buy pre-cooked chicken. But even the "slow" way still has this premium dinner salad on the table in about 25 minutes.

4 boneless, skinless chicken breasts
4 tsp kosher salt
1 tsp black pepper
1/4 cup fresh lime juice (from 2 to 3 limes)
1 Tbsp white wine or rice vinegar
2 Tbsp light brown sugar
4 scallions (white and light green parts),thinly sliced
2 Granny Smith apples, peeled, (if you must) and diced
1/3 cup roasted peanuts, roughly chopped
2 Tbsp thinly sliced fresh mint
1/2 cup thinly sliced fresh basil

Rinse the chicken, pat it dry with paper towels & pound it to an even thinness. Place the chicken in a large saucepan and add enough water to cover by 1/2 inch. Add 1 & ½ tsp each of the salt & pepper and bring to a boil. Simmer until no trace of pink remains, about 9 minutes.

Now cool the chicken in a bowl of ice water for 5 minutes.

Meanwhile, in a large bowl, combine the lime juice, vinegar, and sugar, stirring until the sugar dissolves. Toss in the scallions and apples.

Drain the chicken, pat it dry, dice it and combine with the apple mixture along with the peanuts, mint, basil, and the remaining salt and pepper. Toss and divide among individual plates.

I say, scrub the spuds and serve ‘em un-peeled; adds flavor and nutrition, not to mention makes it quick-er and easy-er. And if you’re like my pea-hating wife, skip the little suckers.

4-6 small to medium red potatoes (about 1-1/4 lb), halved
4 slices bacon
1/2 cup finely chopped onion
1 Tbsp all-purpose flour
1 Tbsp sugar
3/4 tsp salt
1/2 tsp celery seed
1/8 tsp pepper
2/3 cup water
1/4 cup balsamic vinegar
1 cup frozen peas (very optional)
1/4 cup snipped fresh parsley

In a covered saucepan cook potatoes in boiling salted water for 15 to 20 minutes or until potatoes are just tender; drain well and cool slightly in the fridge for 5 minutes, then slice and set aside.

While the taters were cooking you made the dressing as follows: In a large skillet cook bacon until crisp then drain on paper towels, leaving about 2 Tbsp drippings in skillet. Crumble bacon and set aside.

Cook onion in reserved drippings until tender.

Stir in flour, sugar, salt, celery seed, and pepper. Stir in water and vinegar. Cook and stir a couple minutes until it gets thick and bubbly - oh, boy! Stir in potatoes, bacon, and, if you so choose, peas. Cook for 2 to 3 minutes more or until heated through, stirring gently. Fold in parsley and it's ready to serve to the lucky eaters.

You don’t have to go to McDonald’s or Wendy’s for a great (and they really are) salad with chicken chunks. We’ve got a terrific one here.

2 Tbsp frozen orange juice concentrate
1 Tbsp water
2 tsp toasted sesame oil
1/4 tsp salt
1/8 tsp coarsely ground black pepper
12 oz skinless, boneless chicken breast halves
3 cups watercress sprigs
1/4 cup cocktail peanuts

In a small bowl combine juice concentrate, water, sesame oil, salt, and pepper. Reserve 1 tablespoon of orange juice concentrate mixture. Cover remaining mixture and set aside.

In a large skillet bring 1/2 inch of water to boiling. (Water should come just below the bottom of a steamer basket.) Reduce heat to simmer. Arrange chicken in a single layer in basket.

Place basket in skillet. Brush chicken with the reserved 1 tablespoon juice mixture. Cover. Steam chicken for 10 to 12 minutes or until tender and no longer pink.

Remove chickenand transfer to cutting board. Cool slightly (about 5 minutes). Using a pair of forks, pull chicken into bite-size pieces about 1-1/2 inches long. To serve, combine watercress, chicken, and peanuts in a large salad bowl. Stir in remaining juice mixture. Pour over salad and toss to coat.

If it's summer where you live, I'll bet you're eating a lot of salads. Here are three spectacular dressings that will become quick and easy favortes. With each just put all the ingredients in a covered jar and shake - the jar, that is. But you knew that.

Pomegranate Vinaigrette

1/4 cup pomegranate or raspberry vinegar
1/4 cup extra-virgin olive oil
2 tsp minced shallot
1 tsp grainy mustard
Salt and freshly ground pepper

Zesty Lemon Dressing

1/4 cup extra-virgin olive oil
3 Tbsp fresh lemon juice
1 Tbsp boiling water
1 tsp grated lemon zest
Salt and freshly ground pepper

Lemon-Thyme Vinaigrette

!/4 cup aged balsamic vinegar
2 Tbsp extra-virgin olive oil
2 tsp minced thyme
1/4 tsp pure lemon oil
Salt and freshly ground pepper

When you find a store selling a nice variety of mushrooms and you feel like making a very special, very quick & easy dish, try this one.

2 c chanterelle mushrooms, quartered
1 c porcini mushrooms,cut into large dice
1 t garlic,chopped
1 c tomatoes peeled,seeded,diced
2 T fresh basil,chopped
3 T olive oil
3 T lemon juice
1 T balsamic vinegar
1/2 c sun-dried tomatoes,diced
1/4 c Italian parsley,chopped

Preheat oven to 400 degrees F.

Place the mushrooms, garlic, and olive oil in a bowl and toss. Then lay them out on a cookie sheet and bake until light brown, maybe 6 or 7 minutes.

Remove and toss with remaining ingredients. Serve this impressive dish at room temperature.

Here’s one of those salad meals you love because it looks like you worked so hard to create it - but we know better.

1 lb Boneless Skinless Chicken Breasts, cut into bite-size pieces
1 (1.12 oz) package fajita seasoning
½ cup chopped onion
Vegetable cooking spray
1 garlic clove, pressed
1/2 cup salsa
Tortilla chips, coarsely crushed
1/2 head iceberg lettuce, shredded

Toppings: shredded Cheddar cheese, light sour cream, salsa

Stir together chicken and fajita seasoning in a large bowl until evenly coated.

Saute onion in a nonstick skillet coated with cooking spray over medium heat 4 minutes.

Add chicken mixture, and saute over medium-high heat 4 minutes or until done. Add garlic and saute 1 minute. Stir in 1/2 cup salsa. Thoroughly heat over medium-high heat about 2 minutes.. Serve this great stuff over tortilla chips and lettuce with the suggested toppings.

This is basically a quick & easy caesar salad with spring mix instead of romaine. It's good to shake things up a bit now and then.

5 oz spring mix salad
1/2 cup seasoned croutons
1/4 cup shredded Parmesan cheese
1/4 cup Caesar salad dressing

Combine salad mix, croutons, and cheese in salad bowl.

Toss with dressing and serve.

If you can locate some the best canned tuna is packed in olive oil and comes from Spain or Italy. Your regular canned tuna will work but it won't be quite as special.

1 14-oz can cannellini beans, rinsed and drained
3 Tbsp sliced sun-dried tomatoes
1/4 cup coarsely chopped, pitted (of course!) kalamata olives
1 4-oz can tuna in olive oil, drained and broken into chunks
1 Tbsp chopped green onion
2 Tbsp white or red balsamic balsamic vinegar
2 Tbsp extra-virgin olive oil
Ground black pepper
1/4 cup julienned fresh basil

In large bowl, gently mix beans, tomatoes, olives, tuna and green onions. Stir vinegar and oil together & add. Mix gently but well adding pepper to taste; stir in basil and it's ready to serve to your lucky eaters.

You’ve probably noticed that I don’t push “healthy” recipes but I don’t avoid them. Spinach is big on folate and the nuts are said to lower ldl’s. Can I help it if something this tasty is also good for you?

2 Tbsp extra-virgin olive oil
1 medium red onion (about 8 oz),halved and thinly sliced
1 & 1/4 lb baby spinach
2 Tbsp balsamic or sherry vinegar
1/2 cup pecans, coarsely chopped
1/4 cup crumbled blue cheese

Heat oil in a large skillet over medium heat until hot but not smoking. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add spinach; cook, tossing, until spinach has started to wilt, about 2 minutes. Transfer to a serving platter.

Add vinegar to skillet, and heat just about 5 seconds and drizzle over spinach and onion. Sprinkle with pecans and blue cheese. Gently toss. Serve immediately.

Here’s to your good health.

What’s not to love? Just look at these ingredients.

Dressing:

1 Tbsp chopped shallots
1/2 Tbsp chopped garlic
1 Tbsp tomato paste
1/2 C. sun-dried tomatoes
1/4 C. sherry vinegar
1 Tbsp Dijon mustard
1 C. canola oil

Salad

3 bunches arugula
1 head radicchio
2 heads endive
1/2 C. toasted walnuts
1/2 C. dried cherries
2 Ib. crumbled goat cheese

I For Dressing: Mix the first 6 ingredients in a food processor. When well blended, begin to slowly add the oil into mixture while food processor is running, blending well. Strain mixture & set aside.

For Salad: Combine all ingredients and drizzle with salad dressing. So quick. So good.

Not a very catchy title but those are the main ingredients so why not? But when you add the rest it’s really special. (how about Mato & Cuke Special? N-a-a-a.)

1 cucumber, halved, seeded, and cut into 1-inch pieces
3 cups Italian plum tomatoes, quartered
1/4 cup chopped red onion
3 Tbsp chopped fresh Italian parsley
1 Tbsp finely chopped green pepper
1/4 cup fresh lemon juice
3 Tbsp olive oil

Mix the cucumber, tomatoes, onion, parsley, and pepper together . Toss with the lemon juice and olive oil. Let sit for 15 minutes before serving so the flavors can blend a bit. Add salt to taste, if you must.

Awww, don't fret about a few bacon drippings - sounds better than "grease", doesn't it? However, if you're really fighting those LDL's, reserve some spinach, endive & onion without the bacon business.

4 bacon slices
1/4 cup balsamic vinegar
4 teaspoons Dijon mustard
1/2 cup crumbled blue cheese (optional)
1/4 medium-size red onion, thinly sliced
2 teaspoons chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 (10-ounce) package fresh baby spinach
1 head Belgian endive, cut into 8 slices lengthwise
Crumbled blue cheese (optional)

Fry bacon in a large skillet until crisp, remove and drain on paper towels, reserving about 1/4 cup drippings in skillet. Crumble bacon, and set aside.

Combine vinegar, mustard, and, if desired, 1/2 cup crumbled blue cheese, stirring until mixture is smooth. Set aside.

Saute the onion in the drippings for a few minutes, then add vinegar mixture and over medium heat, stir to coat.

Add bacon, parsley, spinach, endive, salt, and pepper. Toss in skillet just until combined. Serve immediately.

Pass additional crumbled blue cheese for those who know how to top a salad.

Here's a quickie for the health-prone - apples, cranberries, nuts and (mm-m-m-m) flaxseed oil.

1/2 cup walnuts
2 Tbsp olive oil
2 Tbsp flaxseed oil
3 Tbsp cider vinegar
1 tsp honey
Coarse salt and pepper to taste 2 Granny Smith apples cored and cut into 1/4-inch wedges
1/2 cup dried cranberries
2 ribs eatery, thinly sliced
1/4 small red onion, finely chopped
3 cups thickly shredded cooked chicken

Preheat the oven to 350°. Toast the walnuts until crisp and fragrant, about 10 minutes. When cool enough to handle, chop coarsely; set aside.

While the nuts are roasting, in a large bowl, whisk together olive oil, flaxseed oil, vinegar, honey, and two tablespoons of water. Season to taste with salt and pepper.

Add apples, dried cranberries, celery, onion, and chicken; toss to combine. Divide among 4 plates. Top with walnuts. Find out how good something this healthful can taste.

This is wonderful chicken salad but not the kind you spread. This is hardy food, the kind your family and/or guests can't get enough of. But be firm - one salad per customer.

Vinaigrette:

1 clove garlic, minced
2 Tbsp plus 1 & 1/2 tsp extra-virgin olive oil
1 tablespoon plus 1 & 1/2 tsp wine vinegar
1 tablespoon walnut or pumpkin seed oil
1 teaspoon dried herbes de Provence
1 tsp fresh lemon juice
1/4 tsp salt
Freshly ground black pepper

Salad:

2 cups coarsely chopped skinless roasted chicken (leftover or deli-purchased)
1 ripe mango, peeled, pitted, and diced
6 cups torn mixed greens
1 avocado

To make vinaigrette, whisk together garlic, vegetable oil, vinegar, walnut oil, herbes de Provence, lemon juice, salt, and pepper to taste in a small bowl.

To make salad, toss together chicken and mango in a large bowl. Add all but 2 tablespoons vinaigrette to chicken mixture. Toss well. Taste and adjust seasoning.

Add remaining vinaigrette to chilled greens. Toss until coated. Taste and adjust seasoning.

Peel, pit, and dice avocado. Divide greens among 4 chilled plates. Mound chicken salad on each. Garnish with the avocado.

Oh, boy!

Instead of using mixed beans feel free to just use your favorite single bean with this recipe. Or if you have a favorite married bean ("single bean", "married bean"; get it? Sorry) use that.

1/2 Cup fresh basil leaves
3/4 lb. cherry tomatoes, halved
1 14 oz. can mixed beans
Salt & Pepper

Reserve the smallest basil leaves for garnish. Tear the rest into pieces and heat them in a saute pan for a minute or so in the oil.

In a hurry? During that minute open the beans and put them with the halved tomatoes in a bowl.

When the leaves are just starting to darken add them and the oil to the beans and tomates, stir them around and let them marinate for 20 minutes or so. In a REALLY BIG HURRY? Even without marinating this sallad will taste great.

Before serving add the uncooked basil leaves and with 5 minutes of work and 20 minutes of relaxing (or preparing one of our super-fast main dishes) you've made a really special opener for your meal.

A very simple, very attractive salad which should come together in a few minutes.

8 Slices tomato
8 Slices cucumber
8 Slices hard-boiled egg
4 Olives
1 Tbsp. parsley, finely minced
Vinaigrette dressing

Deal out the slices and the olives evenly (you know, like on Texas Hold 'em) on two salad plates arranging in the way you feel is most attractive - have fun!

Dribble (that's a little sloppier than "drizzling") the dressing over your finished product and serve.

This is a great warm weather combo. The chicken is from the supermarket rotisserie or if you have one of those machines you see on Sunday morning tv spin your own while you're relaxing after a busy day.

1 Rotisserie chicken (herbed, barbecued - your pick)
1 lb.Small new potatoes (halved) or little red b-size (whole)
1/4 cup olive oil
2 Tbsp tarragon vinegar
1 tsp French mustard (Optional)
2 Tbsp chives or parsley, chopped

IMPORTANT POINT! When cooking quick, plan a little. In this case, start the potatoes to boiling first thing since that determines how quick you’ll put this dish on the table.

While they are boiling cut good-sized chunks of meat from the bird and place them in a serving bowl to await the spuds and dressing.

To create the dressing combine the remaining ingredients in a shaker and - that’s right - shake.

When the potatoes are done add them to the chicken, pour on the dressing, give them a quick stir and your main dish is ready.

While waiting for the potatoes you also had time to microwave some string beans and open a can of cranberry sauce so you’re ready to enjoy a relaxing and nourishing dinner - and it was quick & easy, wasn’t it?

This is another quickie that can be served immediately or stored in the fridge for later.

1/2 Cup mayo or another dressing
1 Tbsp. sugar
2 Tbsp. cider vinegar
3 Cups (1/2 lb.) broccoli flowerets
1/3 cup raisins
1/4 Cup shredded cheddar cheese
4 slices bacon, crip & crumbled
2 Tbsp. chopped red onion

Mix the sugar, vinegar & mayo in a large bowl. Add the remaining items, mix em up and it's a salad!

Personal tastes: I'd soak the raisins for 15 or 20 minutes to soften them and I'd saute the onion for a couple minutes in the hot grease after you crisp up the bacon. Um-m-m-m, good.

You might think that being named after a $300+ per night hotel this salad would have expensive ingredients, wouldn't you?

Well, this salad for four should come in at about two bucks. I don't think you can get a glass of tap water for that at the Waldorf.

1/2 Cup mayo or other dressing
1 Tbsp. lemon juice
1 Tbsp. milk
2 Medium eating apples, chopped (2 cups)
3 Ribs of crisp celery, chopped (1 cup)
1/3 Cup walnuts, chopped coarsely
Several lettuce leaves (bibb, leaf or Boston).

Mix the mayo or dressing, lemon juice and milk in a salad bowl.

Since you don't want to chop the items too finely, I'd use a chef's or good paring knife to do the chopping here. You really want bite sized pieces of the apple and celery and the walnut pieces should not be tiny.

Stir in the remaining ingredients and serve on or next to seveal lettuce leaves - on plates, of course. But you knew that.