Salad

Roasted, Balsamic Brussels Sprouts with Grapes and Goat Cheese


INGREDIENTS:

  • 5 - 6 cups of Brussels sprouts (quartered) 
  • 2 tablespoons unmelted coconut oil
  • 1 cup of halved grapes
  • 1 -2 tablespoons of Balsamic vinegar or glaze
  • 1/2 cup of crumbled goat cheese

DIRECTIONS: 

Pre-heat oven to 425. Cut up the Brussels sprouts into quarters and mix with coconut oil. Cook the sprouts for about 3 minutes until the coconut oil melts. Then take the Brussels sprouts out and stir them around in the cocount oil, and cook for another 15 - 20 minutes until brown. Take the Brussels sprouts out of the oven again and mix in the grapes and Balsamic vinegar or glaze. Cook for about another 10 minutes, take out out and let cool. Then crumble the goat cheese into the sprouts and enjoy!

Serves: 5 - 6

Tropical Fruit Salad

Ingredients:

1 papaya

1/2 pineapple

1 avocado

1/4 cup freshly squeezed lemon juice

1 tbs chopped fresh mint leaves

1 head butter lettuce 

Directions:

Chopped papayas, pineapple, and avocado into bite-size pieces and place in a bowl. Mix together lemon juice and mint leaves. Pour mixture over fruit and toss lightly. Serve on bed of lettuce or in papaya half-shell. 

Serves 5.

Apple Walnut Salad With Cilantro

Ingredients:

Salad:

4 cups diced, unpeeled apples

2 tbs raisins

1 stalk celery, chopped

2 tbs chopped walnuts

4 lettuce leaves

Dressing:

1 cup plain yogurt

4 tbs fresh chopped cilantro

2 tbs rice vinegar

Directions:

Toss apples, raisins, celery and walnuts. Mix dressing, and toss with salad. Serve on lettuce leaves.

Serves 4. 

Smoked Salmon Salad

Ingredients:

12 cups mixed greens

1/2 cup chopped fresh dill

8 oz. smoked salmon (substitute tempeh for vegetarian)

2 cups cooked white beans

2 tbs capers

Vinaigrette:

1 and 1/2 tbs olive oil

1/4 cup rice wine vinegar

1/2 cup water

2 tbs lemon juice

1 tsp dijon mustard

1 tsp chopped parsley

1/4 tsp chopped shallot

1/4 tsp salt

1/2 tsp freshly ground black pepper

Directions:

Place all vinaigrette ingredients in a jar. Shake well until thoroughly mixed. 

Toss salad greens in vinaigrette. Top salad with smoked salmon pieces, beans, capers, and dill.  

Enjoy!

Serves 6

 

Seared Steak Salad with Edamame and Cilantro

Ingredients:

8 oz top round steak, 3/4 inch thick, trimmed of fat

1/2 tsp kosher salt

1/2 tsp freshly ground pepper

4 cups mixed Asian greens or salad greens (look for pre-washed Asian-style salad miss at your supermarket)

1 cup sliced snow peas

1 cup sliced red bell pepper

1/2 cup shredded red cabbage

1/2 cup chopped fresh cilantro

1/3 cup thawed shelled edamame

1/4 cup dressing, such as Sesame Tamari Vinaigrette (recipe below)

Tamari Vinaigrette recipe:

1/4 cup orange juice

1/4 cup rice vinegar

2 tbs reduced sodium soy sauce, or liquid amino acids

1 tbs toasted sesame oil

1 tsp finely grated fresh ginger

Whisk all ingredients together.

Directions:

Sprinkle steak with salt and pepper. Coat small nonstick skillet with cooking spray; place over medium heat. Add the steak and cook about 4 minutes per side for medium-rare. Let rest for at least 5 minutes before slicing. 

ombine greens, snow peas, bell pepper, cabbage, cilantro, edamame, and dressing a large bowl. Toss to coat. Top with steak. 

Chicken variation: Sub 8 oz cooked chicken tenders for the steak. 

Shrimp Variation: Sub 8 oz cooked, peeled shrimp for the steak. 

 

Mango and Black Bean Salad with Grilled Tuna

Ingredients:

1 lb tuna steaks, or two 9-oz cans of chunk light tuna in water, drained

15 and 1/2 oz can black beans, or 1 and 1/2 cups cook dry-packaged black beans, rinsed and drained

1 large ripe mango, peeled, cubed

2 plum tomatoes, chopped

1/2 medium cucumber, chopped

4 green onions and tops, sliced

Island lime dressing (recipe follows)

1/4 cup crumbled reduced-fat feta cheese

Optional garnish: sliced avocado and mint sprigs

Island Lime dressing ingredients:

2-3 tbs olive oil

2 tbs lime juice

2 tbs white wine vinegar

1 tbs water

1/2 tsp dried mint leaves

Directions:

Grill tuna over medium-high heat, or broil 6 inches from heat source, 4-5 minutes each side, or until the level of doneness you like. Cool several minutes and cut into 1-inch pieces.

Whisk together all of the Island Lime Dressing ingredients in a bowl.

Combine tuna chunks, beans, mango, tomatoes, cucumber and green onions in a bowl; drizzle with Island Lime Dressing and toss. Add to top of lettuce. Sprinkle with feta cheese. 

Serves 4

 

Grapefruit Caesar Salad

Salad Ingredients:

1 head of romaine lettuce

6 oz of cooked and chilled shrimp

12 oz grapefruit segments

Dressing Ingredients:

1/2 cup low fat cottage cheese (sub. dairy-free yogurt for dairy-free option)

1/4 tsp black pepper

2 anchovies (optional)

1 tbs regular milk or dairy free

1/4 cup grapefruit juice

2 cloves garlic

1 oz. parmesan cheese

Directions:

Tear lettuce into pieces and place in bowl with shrimp and grapefruit segments. 

Mix all dressing ingredients except Parmesan cheese in blender at high speed. Fold in Parmesan, and chill for 1 hour. Add dressing to salad and enjoy!

Serves 6

Add protein to make it a dinner

Thai Chicken Salad

Salad Ingredients:

10 oz boneless, skinless chicken breast, grilled or broiled

2 large carrots

2 medium-sized red bell peppers

1 tsp sesame oil

3 green onions

2 large heads of Boston lettuce

3/4 cup fresh cilantro

3 oranges

Dressing Ingredients:

2 cloves garlic

2/3 cup water

1/3 cup rice vinegar

5 tbs smooth peanut butter

1 tbs soy sauce or liquid amino acids

Directions:

Cut chicken into thin strips. Using a vegetable peeler, peel carrots into long strips. Cut red peppers into thin rounds. In a nonstick skillet, heat sesame oil. Add carrots and red peppers: cook over medium heat for 5 minutes, or until tender and crisp. Remove from heat. Leaving 1 inch of green at end of onions, slice lengthwise into strips. Arrange lettuce leaves and top with chicken strips, carrot/pepper mixture, onions, and cilantro. 

In blender or food processor, process garlic until finely chopped. Add the rest of the dressing ingredients and blend until smooth. Pour over the salad. Garnish with orange slices and enjoy!

Orange and Chicken Salad

Ingredients:

4 boneless, skinless chicken breast halves (omit chicken for Vegetarian)

2 tablespoons lime juice

1 tsp crushed hot red pepper

3 medium-size naval oranges, in sections

2 tbs fresh cilantro, chopped

1 and 1/2 medium red bell peppers, julienned

1 head romaine

1 bunch radishes, sliced

Dressing:

2 to 3 tbs. coarsely chopped fresh ginger

1 tbs red wine vinegar

2 to 3 tbs rice vinegar

2 tbs water

1 tbs honey

1 tbs low-sodium soy sauce or liquid amino acids

1 tbs minced fresh basil

1/2 tsp crushed hot red pepper

1/4 cup sesame oil 

Directions:

Marinate chicken in lime juice and crushed hot pepper; refrigerate for at least 4 hours. Bake, covered at 300 degrees Fahrenheit or until the chicken is cooked through. 

Mix together all dressing ingredients. Separate oranges into sections. Slice chicken in 1/2-inch-thick pieces. Toss the chicken with the remaining dressing., cilantro, red bell peppers and orange sections. Place the lettuce on the plate. Add chicken mixture. Garnish with radish slices. Enjoy!

Serves: 6