I don’t know about you, but when the seasons change, so do my habits and that includes the way I eat. For one thing, the weather is hotter. I’m usually more active with outdoor workouts, and also it’s hotter out! I tend to want to eat lighter, energizing meals that will keep me satisfied between meals.
It’s good to eat according to the seasons, because whatever happens to be in season will be more readily available and reasonably priced. What I’m loving right now is summer berries and heirloom tomatoes.
I’ve created 3 awesome recipes that you can make in just minutes! They recipes are vibrant in color signifying that they are anti-oxidant and nutrient rich. If you happen to try any of the recipes, please let me know!
I know I cannot be the only one that is on a bit of a sugar overload. A little bite of this, and little bite of that and by the end of the day I’ve had more sugar in one day than I usually have all week! With all the traveling I’ve been doing, it’s hard to stay on track with my usual eating regimen. My usual diet is usually about 50% raw. Half raw food keeps me feeling energized and balanced so I can make it through the day. As I was ending Christmas yesterday, I really felt like I needed a detox, and so I made this simple and yummy salad from the ingredients I was able to find where I am staying. You’ll love it! I know I did.
Serving size: 1
1 cup mixed baby greens
1 cup kale, shredded
1/2 cup cooked garbanzo beans
1/4 cup hearts of palm
2 tbsp red wine vinegar
1 tsp extra virgin olive oil
1 tsp paprika
Mix baby greens and kale and place in the bowl the will be served in. Add beans. Roughly chop pieces of hearts of palm. Squeeze the juice of 1/2 an orange over the whole salad, followed by vinegar, oil, a pinch of sea salt and paprika.
In addition to wanting to keep up with our 2013 fitness goals, it is also good to eat healthy food to ward off the sickness which so often comes with the winter months. This salad is packed with vitamin a, vitamin c, fiber, and protein. It makes a great complete meal, or can work as a side along with a main dish. This yummy salad was a collaboration with Brown Vegan. Make sure you watch her video for a delicious Asian tofu salad and subscribe to her channel!
I have for as long as I can remember loved summer—the smell of barbecues, sun-kissed skin, vacations, delicious sweet fruits, and the sun staying out longer than any time of the year. This salad is light, yet filling– and adds enough sweetness to appeal to your sweet tooth, yet just enough fiber to keep you right on track with your health. I am celebrating summer, because even if most of us are too old to enjoy summer vacation from school or all day pool parties, we can all use an extra hour or two of sunshine. Happy 1st day of summer, everyone!
Ingredients (per salad)
1 cup baby spinach
1 cup baby arugula
¼ cup cubed cucumber
1 TBSP Balsamic vinegar
1 small plum, seeded, sliced
1 apricot, seeded, sliced
1 thin slice of red onion, rings separated
1/8 cup of mint leaves
¼ cup feta cheese
¼ tsp sea salt
Dash of ground black pepper
2 to 3 TBSP lemon juice
8 to 10 Kalamata olives
1 TBSP grapeseed oil or olive oil
In a large mixing bowl, toss spinach, arugula, cucumber and mint leaves with 2 TBSP lemon, sea salt and 1 TBSP grapeseed oil. Once well tossed, move salad to the plate or bowl in which it will be served. Top the salad with layers of plum and apricot slices, thin onion rings, feta, olives and additional lemon juice for added flavor. Last, drizzle balsamic vinegar over the entire salad and serve.
Check out the video below to find out about the delicious dark cherry balsamic vinegar I used for my salad for from Pastamore:
I’ve always found it slightly amusing when someone says to me ,“You know there are more calories and fat in a salad than there are in a burger and fries!” Now, we know that is an exaggeration, but the person justifying their burger has a point: when you look at the sodium, fat and cholesterol in some of the most popular salads, it is atrocious. Heaped high with avocado, eggs, high calorie dressing and fried chicken strips, some salads can pack 1000 calories! What’s worse, many complain of not being full after making a salad a meal. One thing that making a salad at home can do is, help you lower the calories, and also to find a way to repurpose leftovers that may have otherwise gone to waste.When a salad is made with a generous amount of leafy greens, you can get more of your daily vegetable servings in before the day is over. Green leafy vegetables are surprising powerful as immune system warriors although most associate citrus fruits with getting well over a cold. Did you know that 1 serving of kale has 290% Vitamin A and 190% vitamin C for your daily intake? Yet, we hardly ever hear anyone say, “I’m not feeling so well, I think I’ll go make some kale.” Some find kale to be a bit of a rough green to eat raw. In nice thin shreds, kale is delicious and easier to blend into salads. I added the shell pasta to introduce an additional dimension of texture to the salad grazing. Enjoy!
*The salad in the picture is photographed with vegan chicken, but you may use any assortment of beans, tofu, salmon, or roasted chicken you may have left over in your fridge.
Prep Time: 5 minutes
Cook time: 15 minutes
Kale, 1 cup, shredded
Spinach, 1 cup, roughly chopped
Pine nuts, 1 TBSP
Pea shoots, 20 to 30 shoots
Green olives, pitted, 10 olives
Grapeseed oil, 2 tsp
Your choice of protein, seasoned and cooked, 3 oz (Cold leftovers are great)
Conchiglie (shell) pasta
Large mixing bowl
Skillet/ Frying pan/ Wok
Measure ½ cup dry shell pasta and cook according to al dente instructions. Drain when complete and allow to cool.
Heat skillet on medium high, and once it is heated, add 1 TBSP of pine nuts to toast for 15 to 30 seconds, or until browned. Remove immediately from heat and set aside.
In a large mixing bowl, add kale, spinach, pasta, pine nuts and olives. Toss with 2 tsp grapeseed oil, 1 TBSP balsamic, 1/8 tsp sea salt, pepper to taste, and ¼ lemon wedge. Mix well.
Place mixed contents onto plate or bowl they will be eaten from.
Place your protein of chicken, seafood or beans on top of the bed of greens, Cut off about 2 to 3 inches of the ends of the pea shoots, and arrange on top of the protein.
Drizzle the juice of another ¼ lemon over the salad once more along with a dash of salt and pepper.
We just celebrated my gram’s 76th birthday. It was so fun! It’s easy to go all out for someone who has spared nothing to help others accomplish their dreams. She means a lot to me, and everyone she meets has felt her generosity and beautiful spirit. This year the celebration was a late lunch. We filled the house and patio with festive hues of pink (her favorite color) and filled the tables with snacks, sweets and hearty foods. Mommie asked me to make a cool salad to go along with the array of veggies, meats and breads. She specifically asked me to make a pasta salad, but I like to color outside the lines. I knew that sautéed veggies and baked chicken would go well with a Mediterranean inspired salad, so I had that in mind with a new twist. Although quinoa has it’s roots in South America, the salad’s deliciousness was kicked up a notch with this healthful ancient grain. This dish will be a hit with many guests because it is refreshing, yet filling. It has seafood in every bite, and the quinoa is nutritious and gluten-free. I’ve designed this dish to feed 30 guests. You may make portions smaller or larger according to your needs. It can also stand alone as a one-dish meal.
Any salt-free seasoning blend (Mrs. Dash, 21 seasoning, etc)
1-2 large English cucumbers, washed, halved and seeded
1 cup of pitted Kalamata olives
Extra virgin olive oil
½ cup crumbled feta (I used herb feta)
1 cup fresh Italian parsley
1 package of quinoa (11 servings. I used a tricolor quinoa for an extra dimension of color)
½ large red onion, minced
1 lb of medium shrimp
1lb bag of mixed seafood (such as scallops, calamari and shrimp, I bought from Trader Joe’s)
3 Roma tomatoes, roughly chopped
1 lb baby spinach
Cook quinoa according to directions. I used the microwave directions to free up stovetop space. Allow it to cool down once cooked.
On a large cutting board, cut halved cucumbers into thinly sliced pieces. Next, roughly chop tomatoes and add all contents to a large mixing bowl along with minced onion.
In a large skillet, saute seafood, if raw. You have the option of unthawing already cooked seafood as well. You may need to break it up, since it is a large quantity. On medium high, heat 1 TBSP olive oil. Once heated, add seafood and toss in 1 TBSP balsamic vinegar and a dash of sea salt. Cook for about 3-5 minutes. Shrimp should become translucent and begin to turn pink. Remove from heat, and allow to cool.
Saute baby spinach in about 1 to 2 tsp oil with sea salt and salt free seasoning. Should begin to wilt after 2-3 minutes. Remove from heat and set aside to cool.
In a large mixing bowl mix quinoa, olives, seafood, vegetables and about half the parsley.
Dressing: in a small bowl add 1/4 cup extra virgin olive oil, 1 TBSP balsamic vinegar, the juice of 1/2 lemon, a dash of sea salt, and 1 TBSP dry oregano. Whisk together.
Toss salad with dressing and place salad in its proper serving container.
Sprinkle more salt free seasoning over the salad, sprinkle feta over the top, then add 1 cup of roughly chopped parsley over the top for garnish.
Refrigerate for at least 2 hours before serving.
Salad before adding to serving container and topping with feta.
Fruit salads can be done in many different ways and when served chilled, they are a refreshing way to offset the summer heat. Carefully choose fresh, firm and unblemised fruit for chopping up into your salad. Toss in mint leaves for a fun touch (and lots of zing) and use a citrus juice of your choice– I like to use the juice of 1/4 an orange. Not only does this keep the fruit from browning, but it adds a surprising accent to the other flavors.
Beans are a great source of healthy fat and provide a great serving of fiber and protein. They are found in many types of cuisines and one of my favorites is the role they play in Mexican cuisines. Usually pinto beans are used for refried beans, but the are also fantastic cooked and drained. Beans in the canned form can shave significant time off your cooking preparation. I used organic canned beans for this recipe, but that should not deter you from cooking your own if you have the time. This cool salad is an antioxidant-packed blend of the flavors most of us have come to know and love when it comes to Mexican cuisine. The great thing about this salad is that it can also work as a dip. The colors and flavors are bright, explosive and fresh.
You will need:
1 15oz can of Pinto beans
2 tbsp Cotija Cheese
2 tbsp yellow onion diced
2 medium sized heirloom tomatoes, diced
4 oz Sliced black olives
1 medium jalapeno finely minced (Use bell pepper if you do not like spicy food)
1 tbsp Mexican green onions finely minced
1/4 cup cilantro roughly chopped
In a medium-sized bowl, start with pinto beans and mix in diced tomatoes, yellow onion, black olives, and jalapeno.
the juice of 1/2 lime
Sea salt & black pepper to taste
1/4 cup of cilantro
2 tbsp diced onion
3 tbsp extra virgin olive oil
Small splash of water to help liquify if needed
Add all the ingredients into a blender or food processor and set to “liquify”. Alternately, leave out avocado, and just whisk together ingredients.
Toss individual salad servings with 1 tsp of dressing, top with cotija cheese and then with finely diced green onions.
* The more avocado you use, the creamier the dressing will be. You will only need a very small dab for each serving of salad. This dressing can also be used to top tacos. We used this to top shrimp & soy chicken tacos.