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Sweet potato noodles are spruced up with crispy prosciutto, dried cranberries and creamy goat cheese. The perfect autumn side dish! 167 calories and 6 Weight Watchers Freestyle SP

Until I was about 25 years old, I wanted nothing to do with sweet potatoes. Even sweet potato fries. I just couldn’t do it. That is, until I started playing around with sweet and spicy flavors, combining them into this epic Thanksgiving dish (okay, not the healthiest – but so darn good for the holidays!)

Now sweet potatoes show up on our table regularly, from my favorite 20-minute meal (this is a must-try, my friends!) to a hearty vegetarian curry.

When I first got a spiralizer attachment (affiliate link) for my KitchenAid mixer, I practically wore the thing out by making batch after batch of my mother-in-law’s slow cooker applesauce. We finally hit our fill and I moved onto spiralized sweet potatoes and zucchini. Both are fantastic substitutes for pasta or rice when you’re cutting carbs, but they also make easy side dishes when combined with sauteed with herbs, garlic and other mix-ins.

In this recipe for sweet potato noodles, I used some of my favorite fall ingredients, such as pepitas (pumpkin seeds) and dried cranberries. Mixed with salty baked prosciutto and creamy goat cheese, they make a delicious side dish that is good enough to grace your holiday table, but easy enough to serve with a weeknight meal.

Tips for making these sweet potato noodles:
  • Start by baking the prosciutto, one of my new discoveries in the kitchen! Line a baking sheet with parchment paper and lay the prosciutto out in a single layer. Extra slices keep well in the fridge, in a resealable plastic bag, so make extras for crumbling on salads or pizzas.
  • In this recipe, I used the thicker sweet potato noodle blade on the spiralizer. If you choose to use skinnier noodles, the cooking time will be less and you won’t need as much vegetable broth (1/4 cup should do the trick).
  • To toast the raw pepitas, place them in a small skillet set over medium heat. Cook, stirring occasionally, until starting to brown. Watch them carefully so they don’t burn!
  • Once the sweet potato noodles are tender, remove from the heat and stir in the toasted pepitas, goat cheese and parsley. Sprinkle the baked prosciutto over top so it doesn’t become soggy.

Other healthy sweet potato recipes:

Turkey Taco Stuffed Sweet Potatoes {Cookin’ Canuck}
Sweet Potato Hash with Creamy Avocado Sauce {Cookin’ Canuck}
Healthy Hasselback Sweet Potatoes {A Mind “Full” Mom}
Roasted Sweet Potatoes & Brussels Sprouts {The Food Charlatan}

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
[simple-recipe:31281a]
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post Autumn Sweet Potato Noodles with Prosciutto & Cranberries appeared first on Cookin Canuck.

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Looking for an easy meatless dinner recipe? These 10 Vegetarian Soup Recipes are some of my family’s favorites. Hearty and delicious, plus they happen to be vegan, too!

Vegetarian soup recipes are a great way to go if you’re looking for easy meatless meal options. I don’t know about you guys, but soup is pretty much all I crave when the temperatures start dropping. To avoid boring my family into a state of dinner apathy, I try to keep the pantry and fridge well-stocked so that I can bounce between our favorite soup recipes.

After I pulled this list together, I realized that all ten of these recipes are actually vegan, too (one with a very minor adjustment) and over half of them are also gluten-free. If you’re entertaining during the chilly season or during the holidays, this is a great list to pull from so you can easily cater to guests with special dietary needs!

Enough chit-chat. Let’s get rolling with the recipes…


If you make any of these recipes, I’d love to see them on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find your photos.

Vegetarian Soup Recipes


The recipe => Instant Pot Lentil Soup with Sweet Potato {Vegan}


The recipe => 30-Minute Rice Noodle Soup with Mushrooms & Kale {Vegan}


The recipe => Low-Fat Butternut Squash Soup with Spiced Pepitas {Vegan}


The recipe => Slow Cooker Vegetable Barley Soup {Vegan}


The recipe => Pasta e Fagioli Recipe (Italian Bean Soup) {Vegan when served without cheese}


The recipe => Vegan Instant Pot Mushroom Soup {Vegan}


The recipe => Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}


The recipe => Vegan Potato Soup with Beans & Kale {Vegan}


The recipe => Slow Cooker Bean Soup with Quinoa & Potatoes {Vegan}


The recipe => Southwestern Instant Pot Split Pea Soup with Potatoes {Vegan}

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post 10 Vegetarian Soup Recipes {Vegan, Too!} appeared first on Cookin Canuck.

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You just can’t beat a healthy meal of stuffed peppers, especially when they are filled with classic Greek flavors! 226 calories and 5 Weight Watchers Freestyle SP

Both my husband and I grew up eating stuffed peppers – his mum’s a classic green pepper version and my mum’s a version with sautéed mushrooms and mushroom gravy (magical words for this mushroom lover). And now these Greek Stuffed Peppers have become one of our boys’ favorite meals. They’re fantastic for weeknight dinners and reheat well for lunches the next day.

Having some sort of stuffed pepper in the recipe box should be a “must” for any home cook. They’re easy, healthy (assuming you don’t top them with an Everest-sized mound-o-cheese) and always a crowd pleaser. After taking a few bites of these Greek Stuffed Peppers when I first made them, my then-11-year old son said, “You HAVE to make these at least once a week.” Definitely high praise!

Whenever I’ve eaten stuffed peppers in the past, I’ve never been able to finish an entire pepper, particularly if served alongside a green salad. So, I took an idea straight from the The Skinnytaste Cookbook (if you don’t have it in your personal library yet, you need to change that! This is an affiliate link.) and cut the peppers in half lengthwise. Less pepper, less stuffing, less need for elasticized pants after eating.

While I typically use ground turkey for this sort of recipe, I was feeling the need for a dose of iron, so opted for extra-lean ground beef. However, if ground beef really isn’t your thing, then feel free to substitute an equal amount of ground turkey. My husband isn’t an olive fan, so I just left out the kalamatas from his serving. Just remember that they add a dose of salt, so be sure to season with a dash of extra salt if your taste buds notice the omission of the olives.

To make ahead, cook the ground beef mixture and prepare the peppers in the morning, then just stuff and cook before serving.

Other easy, healthy dinner recipes:

Cookin’ Canuck’s One-Pot Whole Wheat Pasta with Chicken & Spinach
Cookin’ Canuck’s Roasted Curry Shrimp & Zucchini Sheet Pan Meal
Aggie’s Kitchen’s Slow Cooker Salsa Verde Pork Tostadas
Mountain Mama Cooks’ Thai Crunch Salad
The Novice Chef’s Caprese Chicken

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.

 

5.0 from 1 reviews
Greek Stuffed Peppers with Feta Cheese Recipe
 
Prep time
10 mins
Cook time
55 mins
Total time
1 hour 5 mins
 
You just can't beat a healthy meal of stuffed peppers, especially when they're filled with classic Greek flavors!
Author: Dara Michalski | Cookin' Canuck
Serves: Makes 6
Ingredients
  • ¾ lb. extra-lean ground beef
  • ½ tsp salt
  • ½ tsp ground pepper
  • 1 tsp olive oil
  • ½ yellow onion, chopped
  • 3 cloves garlic, minced
  • ¾ tsp ground oregano
  • ½ tsp red pepper flakes
  • 1 ¾ cup canned crushed tomatoes
  • 1 ½ cup cooked brown rice
  • ¼ cup sliced kalamata olives
  • 3 tbsp minced flat-leaf parsley
  • 3 red bell peppers, cut half lengthwise, seeds & membranes removed
  • ¼ cup crumbled feta cheese
Instructions
  1. Preheat the oven to 350 degrees F.
  2. Heat a large nonstick skillet over medium-high heat. Add the ground beef, salt and pepper, and cook until the ground beef is browned, crumbling with a wooden spoon.
  3. Turn the heat to medium and add the olive oil. Stir in the onions and cook until soft, 4 to 5 minutes. Stir in the garlic, oregano and red pepper flakes, and cook for 1 minute.
  4. Add the crushed tomatoes and brown rice, and simmer the mixture for 5 minutes.
  5. Remove from the heat and stir in the kalamata olives and parsley.
  6. Place the peppers, cut side up, in a large baking dish. Divide the ground beef mixture evenly between the peppers. Pour ½ cup water in the bottom of the baking dish.
  7. Cover tightly with foil and cook until the peppers are tender, about 35 minutes.
  8. Sprinkle 2 teaspoons of feta cheese over each pepper. Bake for an additional 5 minutes. Serve.
Notes
Weight Watchers Points: 6 (Points+), 4 (Old Points)
Nutrition Information
Serving size: 1 stuffed pepper | Calories: 225.9 cal | Fat: 7.8g | Saturated fat: 2.5g | Carbohydrates: 23.4g | Sugar: 1.5g | Sodium: 492.0mg | Fiber: 3.7g | Protein: 16.0g | Cholesterol: 36.7mg
3.4.3177

 

This post was originally published on October 14, 2015, and has been updated.

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post Greek Stuffed Peppers with Feta Cheese Recipe appeared first on Cookin Canuck.

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Plenty of healthy dinner ideas in Week 62 of this Healthy Meal Plan, including both meat and meatless recipes!

We’re knee deep in “all thing fall”, from school picture day to soccer practices and games, to pep band nights at the high school football games. And I love all of it!

Both of my boys are at the high school this year, so there’s no doubt that the stress level will go up as they get into the swing of assignments and tests. But right now we’re enjoying the first week, which always feels nice and messy. The calm before the proverbial storm.

With all of the activities starting up, meal planning and trying to reduce my grocery store trips to one or two per week (I’m so bad at that!) will be key to getting stuff done without going crazy. The 5pm run to the grocery store just doesn’t cut it anymore!

On that note, let’s get started with this week’s healthy meal plan…

Click here for the previous meal plans.

Each week’s meal plan mirrors the way we eat at home – 90% healthy, with the occasional decadent meal thrown in. There will be a mixture of meat and meatless meals, with everything from slow cooker soups and dinner salads to one-pot dinners and breakfast for dinner recipes. A little bit of everything, which is exactly how we eat at our house.

Healthy Meal Plan {Week 62}

If you make any of these recipes, I’d love to see them on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find your photos.

The post Healthy Meal Plan {Week 62} appeared first on Cookin Canuck.

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Healthy snack time! Surprise the kids with a dollop of jelly tucked inside of these peanut butter and jelly muffins. 155 calories and 5 Weight Watchers Freestyle SP

If there’s one thing that disappears in record time in my house, it’s muffins. Neither my husband nor my kids (okay okay, me too) can’t keep their hands off of them, which is exactly why I make it a rule to always bake a double batch and freeze the second dozen so that we can have muffins for another day.

While these peanut butter and jelly muffins might not be a good option for school lunch boxes, out of respect for those with nut allergies, they are ideal for after school snacks. Pair it with a banana and you have a quick and healthy breakfast in the making!

Tips for making peanut butter and jelly muffins:
  • Be sure to use whole wheat PASTRY flour (affiliate link) rather than whole wheat flour. See my notes below for more details.
  • I used smooth peanut butter in this recipe, but chunky would work in a pinch.
  • When scooping the muffin batter into the muffin tin, I use either a measuring cup or a cookie scoop (affiliate). Since the batter is a bit sticky from the peanut butter, lightly coat the measuring cup or the scoop with cooking spray so that the batter slides out easily. I do the same with my fingers when poking and prodding the final batter into place over the jelly. Feels a little strange, but it works!

Can you substitute whole wheat flour for white flour in muffins?
  • A straight one-to-one swap of regular whole wheat flour for white flour will produce a VERY dense muffin. There are two possible solutions…
  • The first solution is to use 1/2 whole wheat flour and 1/2 white flour. While you won’t get all of the benefits of white flour, this ratio will produce a more tender muffin than if you used regular whole wheat flour exclusively.
  • The second option, which is my favorite, is to substitute whole wheat PASTRY flour (affiliate link) in a one-to-one swap for the all-purpose white flour. Whole wheat pastry flour contains less protein than regular whole wheat flour, thus producing a more tender product and lending itself to baked goods. All of the nutritional benefits of whole wheat flour with a light texture. A win-win!
  • My favorite whole wheat pastry flour is the one from Bob’s Red Mill (not sponsored – I just love it!), which is available in well-stocked grocery stores, healthy food stores and online (affiliate).

Other whole wheat muffins recipes:

Blueberry Buckwheat Muffins {Cookin’ Canuck}
Whole Wheat Zucchini Carrot Muffins {Cookin’ Canuck}
Whole Wheat Carrot Raisin Muffins {Barbara Bakes}
Whole Wheat Pumpkin Chocolate Chip Muffins {Ambitious Kitchen}

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
[simple-recipe:31156a]
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post Peanut Butter and Jelly Muffins {Whole Wheat} appeared first on Cookin Canuck.

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Raise your hand if you need another healthy dinner recipe idea – especially one with make-ahead tips included! This baked turkey casserole with cauliflower and mushrooms is a great option. 270 calories and 5 Weight Watchers Freestyle SP

Today was the first day of school and the morning kicked off bright and early. With a 7:30am start time, there was plenty of moaning and groaning when the boys’ alarm clocks went off! First year of high school for one and grade 11 for the other.

Cue Cher’s “If I Could Turn Back Time”!

It wouldn’t be the first day of school without morning pictures, accompanying shenanigans included. As you can see in the pictures below, things started out friendly (the perfect little school boys) and quickly fell apart into typical sibling antics.

Now that the boys are back to school, I’m pulling out my best easy dinner recipes, and this ground turkey casserole falls into that category, particularly with the make-ahead tips I included in the next section.

Make ahead casserole steps:
  • All of the components of this recipe can be made ahead. About half an hour before dinnertime, combine the cooked turkey, mushrooms and cauliflower in the baking dish, cover with the tomato sauce and Parmesan cheese, and bake.
  • Since the ingredients will be cold from the fridge, it will take longer than 15 minutes to heat up the casserole in the oven. Plan for 25 to 30 minutes.
  • To eliminate one step, use your favorite jarred tomato sauce rather than making a homemade sauce.
  • Double up on the ground turkey and save the second half for another recipe, such as my favorite ground turkey stir-fry.

What to serve with this ground turkey casserole:
  • Looking to lower your carbs? Spoon this turkey casserole over sauteed zucchini or yellow squash noodles. My favorite lower carb option is spaghetti squash!
  • Alternatively, serve the casserole over spaghetti, brown rice or quinoa. If you freeze your quinoa into dinner-sized servings ahead of time, you can save even more time!

Other ground turkey casserole recipes:

Greek Turkey, Rice & Feta Casserole {Cookin’ Canuck}
Southwestern Turkey Rice Casserole {Cookin’ Canuck}
Easy Stuffed Cabbage Casserole {Wonky Wonderful}
Chili Cornbread Bake {Valerie’s Kitchen}

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
[simple-recipe:31119a]
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post Baked Turkey Casserole with Cauliflower & Mushrooms appeared first on Cookin Canuck.

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It’s time to do some planning for next week’s meals, and Week 61 of this Healthy Meal Plan includes plenty of dinner ideas, including both meat and meatless recipes.

Here comes fall! One last hurrah of summertime grilling and warm weather this weekend, then headfirst into the school year’s regularly scheduled programming. If you’re looking for Labor Day barbecue ideas, check out the recipes listed under “Monday” of this week’s meal plan. I added something for both the meat lovers and the vegetarians in the crowd.

If you’re looking for more ideas for get-togethers over the long weekend, check out my Favorite Grilling Recipes.

But if you’re like me and are ready to dive straight into fall recipes, I’ve got your back (good stuff in this week’s menu!) Last week, I was so excited about the cooler weather that I strayed from my plan and made a batch each of Chorizo & Butternut Squash Soup and Pesto Tortellini Soup {30-Minute Meal}, and served them with a Kale, Grape and Goat Cheese Salad. Soup lover’s heaven!

Let’s get started with this week’s healthy meal plan…

Click here for the previous meal plans.

Each week’s meal plan mirrors the way we eat at home – 90% healthy, with the occasional decadent meal thrown in. There will be a mixture of meat and meatless meals, with everything from slow cooker soups and dinner salads to one-pot dinners and breakfast for dinner recipes. A little bit of everything, which is exactly how we eat at our house.

Healthy Meal Plan {Week 61}

If you make any of these recipes, I’d love to see them on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find your photos.

The post Healthy Meal Plan {Week 61} appeared first on Cookin Canuck.

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A Slow Cooker Chicken recipe is an easy way to get dinner on the table and you can’t beat the fantastic hoisin sauce that flavors this crockpot recipe. 176 calories and 4 Weight Watchers Freestyle SP

You can’t beat a great slow cooker chicken recipe for an easy dinner that doesn’t require much thought. Plus, it involves hoisin sauce, which is always a good thing. Actually, a friend recently asked me what hoisin sauce tasted like because she wasn’t sure she had tried it. Once I got over my initial mock horror (haven’t tried hoisin sauce, the best condiment ever to be siphoned into a glass jar?!), I told her that it is a thick, rich Chinese barbecue sauce with the saltiness of soy sauce and a slight sweetness.

Just good all-around.

When I pulled out my crockpot that day, I had hoisin sauce on the brain and chicken in the fridge. This slow cooker chicken recipe practically made itself from there. I love it when that happens!

I’m not kidding when I say that it just doesn’t get any easier than this recipe. Just pour the 6-ingredient sauce over the boneless, skinless chicken thighs in the slow cooker, and cook for an hour and a half.

Once the chicken is cooked, all that’s left to do is shred the meat and boil the sauce with some cornstarch to make it rich and thick.

So, how do you serve this slow cooker chicken?
  • Serve it over rice with stir-fried veggies
  • Wrap it in a tortilla with vegetables for an easy lunch
  • Tuck it in corn tortillas with Spicy Asian Slaw with Carrots & Ginger Dressing for a fun take on tacos
  • Toss it with cooked soba noodles and vegetables. Use the remaining sauce to coat the noodles.

Tip: Both hoisin sauce and chili-garlic sauce can be found in the international aisle of most grocery stores.

Other healthy slow cooker recipes:

Slow Cooker Italian Chickpeas {Cookin’ Canuck}
Slow Cooker Turkey & Potato Soup {Cookin’ Canuck}
Pineapple Chicken (Crockpot) {Well Plated}
Slow Cooker Butternut Squash Chili {Spend with Pennies}

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
[simple-recipe:16015a]

This post was originally published on September 29, 2014, and has been updated.

Disclosure: This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!

The post Slow Cooker Hoisin Chicken Recipe {Crockpot} appeared first on Cookin Canuck.

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There are plenty of options for meat and meatless meals in Week 60 of my Healthy Meal Plans! Dive in for a great array of healthy and delicious recipes.

I’m in denial that in a little over a week there will be two high schoolers in the house. Facebook, in its heartstring-tugging ways, posted a “first day of school” memory from 8 years ago this morning and it nearly broke my heart in two. My two little boys have turned into young men and I’m wondering how it all happened so quickly!

Even though we’ll be soaking up every last morsel of summer and prepping for the school days ahead, we still have to eat. So, this week’s meal plan is filled with summertime favorites, alongside a couple of fall-inspired meals.

If you have kids that are already back to school, be sure to check out my list of 52 Healthy School Night Recipes and 10 Quick & Healthy Breakfast Ideas.

Let’s get started with this week’s healthy meal plan…

Click here for the previous meal plans.

Each week’s meal plan mirrors the way we eat at home – 90% healthy, with the occasional decadent meal thrown in. There will be a mixture of meat and meatless meals, with everything from slow cooker soups and dinner salads to one-pot dinners and breakfast for dinner recipes. A little bit of everything, which is exactly how we eat at our house.

Healthy Meal Plan {Week 60}

If you make any of these recipes, I’d love to see them on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find your photos.

The post Healthy Meal Plan {Week 60} appeared first on Cookin Canuck.

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This “ultimate” summer salad recipe is filled with a fantastic mix of summertime fruits and vegetables, and is topped with a creamy, low-calorie buttermilk dill dressing. 134 calories and 1 Weight Watchers Freestyle SP

A great summer salad recipe is essential! I love a good steak as much as the next cavewoman, but please tell me I’m not the only one who can’t even fathom eating something that requires cutting (makes me sweat) or extra chewing (oh, the effort) when it’s hot out. In fact, I have several criteria for hot weather food. You may call it high-maintenance. I call it self-preservation.

Rule #1: Preparation of any meal must not result in me having to wrap an ice pack around my neck to ward off the extra heat. Very important. No one likes a sweaty cook.

Rule #2: There must not be any sort of steam rising from the food when it’s served. Steam = hot = crabby Dara. Bring on the cool stuff: chilled soups, sorbet and cocktails. Plenty of cocktails.

Cold food + cocktails = cheerful, non-crabby Dara

Rule #3: All recipients of said food must pretend to be happy with night after night of salads, chilled soups and bowls of watermelon. This attitude, real or fake, will result in pleasant conversation and a cool, calm mum/wife/hostess. My self-preservation leads to your self-preservation.

My “ultimate” summer salad recipe:

This summer salad recipe, which I refer to as “ultimate” because it is packed with all of the summer fruits and veggies that I love most, follows all of the rules. It’s cold, it doesn’t require any sort of steamy prep and my family loves it (or at least they’ve become very good at pretending they do…they’re good rule followers).

I’ve served this salad as-is as a colorful side dish, and as a dinner salad (topped with leftover grilled chicken) for the four of us. The creamy dressing is surprisingly low-calorie, thanks to low fat buttermilk and plain Greek yogurt. Dijon mustard, fresh chopped dill and a touch of agave add in a great punch of flavor.

Now that’s good summertime eating!

Other summer salad recipes:

Summertime Salmon Chopped Salad {Cookin’ Canuck}
Greek Rice Salad Recipe with Lemon Vinaigrette {Cookin’ Canuck}
Fresh Summer Corn Salad Recipe {Fox and Briar}
Chopped Feta Salad {Skinnytaste}

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
[simple-recipe:15643a]
This post was originally published on July 28, 2014 and has been updated.

Disclosure: This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!

The post The Ultimate Summer Salad Recipe with Dill Buttermilk Dressing appeared first on Cookin Canuck.

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