Category Archives: Salads

Cowboy Caviar

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I had this dip over Labor Day weekend and could not get enough! It has tons of fresh ingredients and just the right amount of spice.  We devoured it with tortilla chips but if you are looking for a healthier option, try serving it over chicken or fish.  It can also be a great substitute for dressing on a salad since.

Ingredients

  • 1 15.5 oz can corn, drained and rinsed
  • 1 15.5 oz can black eyed peas, drained and rinsed
  • 1 large avocado
  • 2 tbsp. lemon juice
  • 2/3 cup cilantro
  • 2/3 cup green onion
  • 1/2 cup roma tomatoes
  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 2 garlic cloves
  • 3/4 tsp. salt
  • 1/2 tsp. pepper
  • 1 tsp. cumin

Directions

  • In a large mixing bowl combine corn and black eyed peas
  • Chop avocado into bite size pieces and drizzle with lemon juice to prevent browning
  • Add in chopped avocado, cilantro, green onion, and tomatoes
  • In a small bowl, whisk together olive oil and vinegar
  • Mix in minced garlic, salt, pepper, and cumin to finish off vinaigrette
  • Drizzle red wine vinaigrette over caviar and stir to coat

Quinoa Fruit Salad

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This recipe is great for a hot summer day.  It’s light and refreshing and contains tons of fresh fruit full of antioxidants. It is made with quinoa which is actually not a grain.  It is a seed and completely free of gluten which makes it easier to digest and allows the body to better absorb important nutrients.  It is a complete protein, containing all of the essential amino acids, and full of fiber.  The best part about this dish is that it’s a great meal for breakfast, lunch or dinner!

Ingredients

Makes 13 servings

  • 1 cup quinoa
  • 1 1/2 cup strawberries, chopped
  • 1 1/2 cup blueberries
  • 1 1/2 cup peaches, chopped
  • 1/4 cup basil
  • 1 lime
  • 3 tbsp. honey

Directions

  • In a medium saucepan, combine 1 cup of quinoa with 2 cups of water and bring to a boil over medium heat stirring occasionally
  • Let boil for 5 minutes then reduce heat to a simmer and cook for an additional 10 minutes or until water has completely evaporated
  • While quinoa is cooking, chop strawberries, mango, and basil and combine with with blueberries in a large bowl
  • Whisk together juice of 1 lime and honey, set aside
  • Once quinoa has cooled, add to fruit mixture, top with dressing, and stir

Nutritional Information

Serving Size: 1/2 cup (75 grams), Calories: 92, Calories from Fat: 9, Total Fat: 1g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 2mg, Total Carbohydrates: 20g, Dietary Fiber: 2g, Sugars: 9g, Protein: 2g, Vitamin A: 4%, Vitamin C: 31%, Calcium: 1%, Iron: 4%

 

Salmon Caesar Salad with Tofu Dressing

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Ingredients

Salad

  • 1 lb. fresh salmon
  • 2 tbsp. olive oil
  • 2 tbsp. fresh lemon juice
  • Pepper to taste
  • 3 shallots
  • 2 tbsp. fresh basil
  • 2 tbsp. fresh oregano
  • 2 tbsp. fresh parsley
  • 2 gloves garlic
  • 1 head romaine lettuce
  • Additional pepper, parmesan cheese, croutons- optional

Dressing

  • 1/2 cup shredded reduced-fat parmesan cheese
  • 2 cloves garlic
  • 2 tbsp. Dijon mustard
  • 3 tsp. fresh lemon juice
  • 2 tsp. Worcestershire sauce
  • 1/4 tsp. ground black pepper
  • 1 cup soft tofu
  • 2 tbsp. white wine vinegar

Directions

  • Preheat oven to 375 degrees and lay salmon on baking sheet prepared with foil
  • Combine olive oil, lemon juice, and pepper in a small bowl
  • Finely chop shallots, basil, oregano, parsley, and garlic and add to marinade
  • Generously cover salmon with marinade and bake for about 20 minutes, or until opaque inside
  • While salmon is baking, prepare dressing by pulsing parmesan cheese, garlic, mustard, lemon juice, Worcestershire, pepper, tofu, and vinegar in a blender and process until smooth
  • Additional vinegar or water may be added to reach the desired dressing consistency
  • After salmon is cooked and slightly cooled, chop into bite size pieces and assemble on a bed of romaine lettuce
  • Top with Tofu Caesar dressing and toss with additional parmesan, pepper, and croutons if desired

Nutritional Information

Tofu Casear Dressing

Serving Size: about 2 tbsp. (51 grams), Calories: 56, Calories from Fat: 33, Total Fat: 4g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 6mg, Sodium: 137mg, Total Carbohydrate: 3g, Dietary Fiber: 0g, Sugars: 2g, Protein: 3g, Vitamin A: 1%, Vitamin C: 2%, Calcium: 6%, Iron: 3%

 

Tilapia and Spinach Salad

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I literally came up with this recipe by combing all of the produce I had in the refrigerator that wasn’t going to keep much longer.  It just goes to show how far a little creativity can go!! The best part is the dressing is super light and healthy. And yay for no waste!

Ingredients

Serves 1

  • 1 handful spinach leaves
  • 1/2 cup sprouts
  • 1 shallot
  • 2 roma tomatoes
  • 2 celery stalks
  • 1/2 cucumber
  • 1/2 lime, juiced
  • 1/3 cup nonfat Greek yogurt
  • 2 tbsp. fresh chives, minced
  • 1 glove roasted garlic
  • 1 tbsp. canola oil
  • 1 tilapia filet (I even used frozen and it came out great!)
  • 1 tsp. dried dill
  • Pepper to taste

Directions

  • Preheat oven to 400 degrees
  • Place garlic in oven and let roast for 10-15 minutes, until you can begin to smell it!
  • Start your salad by place a handful of spinach leaves and 1/2 cup of spouts on your plate
  • Chop shallot, tomatoes, celery, and cucumber and place in a small bowl
  • Top with lime juice and fresh pepper, set aside
  • To make dressing, combine yogurt, chives, and your minced roasted garlic
  • To prepare tilapia, heat canola oil on skillet to medium high heat
  • Place tilapia on skillet and season with dill and pepper, cook about 5 minutes per side
  • Assemble the rest of your salad by topping with vegetable medley, yogurt dressing, and tilapia filet

Quick Tips

  • Use canola oil when cooking foods at high temperatures.  Canola oil actually contains less unhealthy saturated fats then olive oil.  Don’t get me wrong I love olive oil too but I generally use it for cold recipes because it is less heat-stable when compared to canola oil.
  • Many of you might ask why even both to roast your garlic..I like to take the extra time to cook it because uncooked garlic can have a bitter and potent taste.  When you roast it, it becomes more mild and pleasant in flavor and is absolutely delicious.