Please note: You are viewing the unstyled version of this website. Either your browser does not support CSS (cascading style sheets) or it has been disabled. Skip navigation.

Healthy Picnic Salads

   Print  PDF  Change text to small (default) Change text to medium Change text to large

Grilled Eggplant Salad


1 Italian eggplant, cut into 1-inch thick slices
1 large red onion, cut into rounds
Canola oil
1 avocado, halved, pitted and flesh chopped
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 tablespoon coarsely chopped oregano leaves
Olive oil
Salt and freshly ground pepper
1 lemon, zested
Parsley sprigs, for garnish


Brush the eggplant and red onions with canola oil and arrange on the grill. Cook the eggplant until soft and grill the onions until they have a slight char. Remove from the grill to a cutting board and let cool slightly. Once cool, roughly chop and add them to a serving bowl along with the avocado.
In a small bowl, whisk together the red wine vinegar, the Dijon, and oregano. Add honey and olive oil, to taste, and blend until emulsified. Season with salt and pepper, to taste.
Add the dressing to the eggplant mixture and toss. Garnish with lemon zest and parsley sprigs and serve.

Serves: 4 (with 5 tbsp. of oil); calories 313, total fat: 26.5g, saturated fat: 3.5g, protein: 3g, total carbohydrates: 19g, sugar: 9g, fiber: 8g, cholesterol: 0mg, sodium: 158 mg 

Creamy Coleslaw with Grapes and Walnuts


3/4 cup walnut pieces
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
1 tablespoon sugar
Kosher salt and freshly ground pepper
2 tablespoons extra-virgin olive oil
2/3 cup sour cream
1 small or 1/2 large head green cabbage, finesly shredded
3 tablespoons chopped fresh cilantro
3 tablespoons chopped fresh dill
3 tablespoons chopped fresh tarragon
8 scallions, chopped
2 cups seedless green grapes, chopped


Preheat the oven to 350 degrees F. Spread the walnuts on a baking sheet and bake until lightly toasted, 5 to 7 minutes. Let cool, then coarsely chop.
Make the dressing: Whisk the vinegar, mustard, sugar, 1 1/2 teaspoons salt and 1/2 teaspoon pepper in a large bowl. Gradually whisk in the olive oil until well blended, then whisk in the sour cream.
Add the cabbage, cilantro, dill, tarragon, scallions, grapes and toasted walnuts to the bowl; toss to coat with the dressing. 
Cover and refrigerate 1 to 4 hours before serving.

Per serving (based on 6 servings): calories: 286, total fat: 19g, saturated fat: 5g, protein: 6g, total carbohydrates: 25g, sugar: 16g, fiber: 5g, cholesterol: 18mg, sodium: 185mg

Last updated: May 6, 2015

whoi logo

Copyright ©2007 Woods Hole Oceanographic Institution, All Rights Reserved, Privacy Policy.
Problems or questions about the site, please contact