Grab-and-Go Salads for a Spring Day

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When I mention salads many people think of a diet because that’s the only time they will eat salads. If you‘ve been with me for a while you know by now that I don’t believe in diets (psst…they don’t work). But I do love salads and all the nutrients they offer us. Salads are a suburb way to get greens into your diet and are an excellent source of nutrition, fiber, and protein, as well as, being the key to a balanced diet.

Making salads a part of your everyday lifestyle will rev up your phytochemical (chemical compounds in plants that positively affects our health) intake, offer you more digestive enzymes and help keep you healthy. They help you look and feel younger as they are great for your skin, hair, and figure…ooh, la la. It is important to be aware of what you eat to help sustain a healthy body and life and there are numerous ways you can “toss” salads into your life. J

Now that you’re motivated to eat some salad, here are three easy-to-make salads that won’t take much of your time and taste delicious. Let’s get away from the standard Caesar Salad, although tasty, it’s a bit boring.

Try the following salads and then create your own.

Arugula Fruit Salad

Serves 2
INGREDIENTS

4 cups Arugula

1 cup Cooked red quinoa

1 Apple or Pear sliced

½ cup chopped pecans

½ of a cooked sweet potato diced (add more if you like)

Directions

Mix everything together in a bowl.

Dressing

3 Tbls balsamic vinegar

1 tsp finely mince shallot

1 small clove garlic

1 tsp Dijon-style mustard

1 tsp maple syrup

½ tsp sea salt

¼ tsp freshly ground black pepper

¼ cup olive oil

DIRECTIONS

Put all the ingredients into a mason jar. Close the lid and shake for 15 seconds to combine.

Toss salad ingredient in a big bowl with the amount of dressing you desire. Serve and enjoy.

Feel free to experiment and add or minus whatever you like as long as it's healthy.

Garden Party Salad

Serves 2
INGREDIENTS

4 cups greens (Mache, spinach, romaine)

4 radishes chopped

2 carrot shredded

1 medium cucumber (peeled and cubed)

1 Avocado diced

¼ cup sunflower seeds

½ tsp Olive oil

1 Lemon (juiced)

Pinch of sea salt

Fresh ground pepper to taste

DIRECTIONS

Mix everything together, except for the lemon, in a large bowl. Squeeze the lemon juice on top and that’s it!

For some, it may not sound tasty, but once you try it you will love it. It will fill you up and keep you feeling fresh and energetic. Also, the combination of colors and freshness of the vegetables is quite visually appealing.

Fruit Salad

INGREDIENTS

2 Apple cubed

1-2 Kiwi cubed (or a banana sliced)

2 Orange peeled and cubed

1 Cup pineapple

Strawberries to taste

Blueberries to taste

1 Lemon juiced

2 to 3 pinches orange zest

DIRECTIONS

Mix everything, except for the orange zest and lemon, together in a mason jar. Add the zest and squeeze the lemon juice on top. Enjoy the fruits of your labor.

You can add or minus the fruits you like or dislike. You can also add dry fruits as seasoning to make it a little more exciting. This is an easy, colorful, tasty and very healthy low-calorie salad.

As you can see, you can’t go wrong with making tasty salads. The options are endless. The three recipes included here are very simple and quick recipes which will help you lose those extra pounds or to help continue maintaining a healthy lifestyle.

Healthy Summer BBQ Recipes

FB Header The hot days of summer are a time of celebration, holidays and backyard barbeques.  You may feel like you have to ditch your healthy eating when you commit to attending or throwing a BBQ, but that couldn't be further from the truth!

There are countless ways to eat healthily at your friend’s BBQ. If you are hosting the event, you have a tremendous amount of healthy and delicious options to choose from while planning your menu.

Here are a few healthy menu options for your summer BBQ. These recipes are slimming, filling, tasty and perfect for weight loss goals and overall wellness.

 

APPETIZERS

 

Guacamole

Ingredients:

3 avocados, mashed

1/4 cup cilantro, chopped

1/2 onion, chopped

1 tomato, diced

2 tablespoons lime juice

Jalapeños (optional)

Directions: Mix all ingredients together and enjoy!

 

Watermelon Pizza

Slice watermelon and cut into triangles, like a pizza.

Drizzle with balsamic vinegar, sprinkle feta cheese (optional), sprinkle almonds or walnut slices. Top with any other desired fruits such as pomegranate seeds, strawberries or blueberries.

 

ENTREES

 

Grilled Vegetables

Simple as that, but oh so delicious! Drizzle veggies of choice (I highly recommend zucchini, red pepper, and tomatoes) with olive oil and fresh herbs. Grill to preferred tenderness.

 

Portobello Burger

Drizzle olive oil over Portobello caps and grill until cooked through. Use Portobello caps as a burger bun. Place burger of choice (veggie, black bean,) between Portobello caps. Top with toppings of choice and enjoy!

 

SIDES

 

Cucumber Dill Salad

Ingredients:

3 cucumbers, sliced

1 white onion, sliced

1/3 cup apple cider vinegar

1 teaspoon minced garlic

1 stalk green onion, sliced

2 tablespoons freshly chopped dill (if you don’t like dill use mint).

Directions: Toss all ingredients and chill before serving.

 

Chickpea Tomato Salad

Ingredients:

1 can garbanzo beans, drained

1/2 red onion, sliced

1 tablespoons garlic, minced

1 cup cucumber, chopped

1/2 cup parsley, chopped

2 cups cherry tomatoes, cut in halves

1/3 cup olive oil

2 tablespoons white wine vinegar

Freshly cracked black pepper.

Directions: Toss all ingredients and chill.

 

Avocado Potato Salad

Ingredients: 2 pounds small red potatoes

3 avocados, mashed

1/2 cup onion, chopped

1 tablespoon garlic, minced

Freshly cracked black pepper

Directions: Cook potatoes until tender. Cut potatoes and stir in remaining ingredients.

 

DESSERTS

 

Chocolate Banana Nice Cream

Ingredients:

2 bananas

3 tablespoons cacao powder

Directions: Slice bananas and freeze for 30-45 minutes. Blend frozen bananas with cacao powder. Blend until smooth and top with any additional desired toppings.

Grilled Pineapple A La Mode 

Ingredients:

Pineapple cut into rings

Vegan Coconut milk Ice Cream

Directions: Slice pineapples and grill briefly until warm. Top with your favorite vegan coconut milk ice-cream and sprinkle with honey.

 

Now it's your turn. Let me know what you think. Did you try any of the recipes? Leave a comment below and share your favorite healthy BBQ dish

Who says you can’t eat salad in the winter?

red-beets-1725799_1280 It’s cold outside and you probably have a mug of hot tea or hot chocolate by your side.

This time of year, you don’t often read winter and salad together, but I’ll tell you this is the secret to staying happy and nourished all winter long. Raw vegetables are rich in enzymes and vitamins that are easy to absorb and make digestion a breeze.

Sticking to seasonal vegetables for your winter salads is challenging, but very impossible. Both beets and kale are hearty winter vegetables that retain their tastiness and nutritional worth even through the harsh winter months. Pair with that some healthy fats from avocado and vitamin C from fresh lemons and you’ve got yourself a salad fit for a queen in the middle of January!

Here’s my absolute favorite winter salad recipe.

Chopped Red Beet and Kale Salad

Serves 2

1 to 2 large beets, steamed (Tight on time? Use BPA FREE canned beets in water)

1 bunch of kale, chopped (baby kale is perfect for this salad)

handful of fresh basil leaves (OR 1 teaspoon dried basil)

1 avocado, chopped

1 lemon, juiced

1 tablespoon extra virgin olive oil

sea salt and black pepper to taste

¼ cup pumpkin seeds

Optional: 1 teaspoon of nutritional yeast

If using raw beets, place a large pot with an inch of water on the stove over high heat. Place a metal steam basket inside. Wash and chop the beets into quarters and place in the steam basket. Cover and steam the beets for about 10 to 12 minutes until they can be easily pricked with a fork. Remove from heat and serve on top of the salad.

Add the kale, basil, avocado, lemon juice, olive oil, sea salt and black pepper to a large bowl. Use clean hands to massage the kale until all the ingredients are well mixed and the kale is wilted. Top with pumpkin seeds and beets.

Want even more great tips to help you lose weight, improve your digestion and increase your energy? Check out my new Winter Renewal Detox program details here.

To your wellness!

 

Renew Rainbow Salad

f6-with-copy This salad is quick and easy to make for anyone short on time.

Here's my favorite dressing that is delicious with this salad recipe:

Ingredients

1/4 cup olive, flax or hemp oil (cold-pressed)

1/4 cup apple cider vinegar

1 Tbs Dijon mustard

1TBS maple syrup

2 tsp miso (I use chickpea mis to make it soy free)

 

Directions

Place all ingredients in a mason jar and shake. Wa-la!

*This recipe is a variation from a salad dressing recipe in The UnDIet Cookbook by Meghan Telpner.

Quick and Easy Mock Tuna Salad

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When I was young my Mother would make salads of all sorts. Tuna salad, egg salad and chicken salads are the ones I remember the most. These meals were a quick and easy lunch for a family on the go.

I have recreated the tuna salad to make it vegan. Leaving out the mayo and adding in some seaweed for a tasty nutrition boost, this recipe is delicious and much healthier. It’s a also a wonderful recipe if you’re detoxing or wanting to lose weight.

Enjoy!

Mock Tuna with Sliced Green Apple

Serves 4

1 cup sunflower seeds, soaked and drained

½ cup extra-virgin olive oil

Juice of 1 lemon

1 teaspoon cumin

Sea salt and black pepper, to taste

2 nori sheets, torn into small pieces

1 tablespoon dulse flakes

1 celery stalk, chopped

1 cup grapes, halved

1 green apple, sliced

BLEND THE “TUNA”: Add the sunflower seeds, olive oil, lemon juice, cumin, sea salt, and black pepper to a high-speed blender or food processor. Blend until smooth. Remove and place the tuna into a bowl. Add nori sheets, dulse flakes, chopped celery, and grapes. Mix until well incorporated. Serve on top of green apple slices.

What recipe form your childhood would you like recreated into a nutrition powerhouses? Leave a comment below and give me some ideas.

SALAD IN A JAR FOR THE BUSY WOMAN

Salad in a Jar When life gets challenging, or busy, and you don’t have time to fix a healthy meal, make a salad in a jar for a quick and delicious meal.

Loaded with fiber and amazing veggies, this recipe will boost your weight loss efforts and keep you feeling full and looking slim.

Salad in a Jar

Serves 1

3 tablespoons Tahini Dressing (recipe below)

¼ cup red cabbage, chopped

1 handful spinach

5 to 6 grapefruit slices

5 to 6 cucumber slices

1 handful cilantro, chopped

1 tablespoon hemp seeds (topping)

Tahini Dressing

3 tablespoons tahini

Juice of 1 lemon

2 tablespoons water

1 garlic clove, minced

Sea salt, to taste

Note: If you are not familiar with salads in jars, the whole purpose is to create a beautiful salad stored in a mason jar for convenience. It is important to layer the ingredients as listed to ensure that the salad doesn’t wilt before you are ready to eat.

ASSEMBLE THE SALAD: Use a wide-mouth, quart-sized mason jar. Add the Tahini Dressing to the bottom of the jar. Next, add red cabbage, spinach, grapefruit, cucumber, cilantro, and hemp seeds. Finally, close the jar and store in a refrigerator. When you are ready to serve, simply shake the jar until well coated and eat from the jar, or pour into a salad bowl.

Are you feeling creative with your salad? Leave a comment below and let me know what combo of veggies and dressing you would add to your jar?

 

 

Quick and Healthy Summer Salad

chopped veggie salad with Avo dressing  

If you love a quick lunch, this recipe is for you.

All it involves is chopping some veggies, mixing up a delicious dressing and wa-lah…an instant lunch that is healthy, great for the warmer weather and perfect for your waist line.

I’m busy with many emails, teaching yoga, coaching clients and living a full life so I don’t want to take too much time in the kitchen this summer to slave over the hot oven or stove. I’m going to keep it simple and suggest you do to. Your body naturally wants cleaner, easy to digest and cooling foods during the hot summer and this salad is perfect.

If you want to lose weight or maintain your gorgeous body, then start chopping and eating.

CHOPPED VEGGIE SALAD W/ CREAMY AVOCADO DRESSING

Makes 4 servings

4 cups red cabbage, thinly sliced

1 large cucumber, peeled and diced

1 large celery rib, chopped

1 large apple, chopped

Creamy Avocado Dressing (see recipe below)

¼ cup pumpkin seeds

Add the cabbage, cucumber, celery, and apple to a large bowl. Coat with the Creamy Avocado Dressing. Mix well. Top with pumpkin seeds.

 

CREAMY AVOCADO DRESSING

2 large avocado (preferably Hass variety)

1 garlic clove

Juice from ½ lemon

¼ cup extra-virgin olive oil

Sea salt and pepper

1 to 2 tablespoons of water (to thin out the dressing, if needed)

Add the avocado, garlic, lemon juice, olive oil, sea salt, and pepper to a food processor or blender. Blend well. Add water if needed to thin it out. Serve immediately with your salad.

 

Eating healthy in the summer is so easy and, to be honest, delicious. There are days for gourmet recipes and meals but summer is the time to simplify and enjoy.

I would love to hear form you. Do you have a quick summer recipe that you love to make? Leave a comment below and share.