Yes you CAN make a satisfying meal out of salads!

I LOVE eating salads. I’ve been eating them for lunch most days of the week as far back as I can remember. A lot may think that it’s hard to fill up on a salad or that it’s just rabbit food. Not my salads! They’re filling, full of healthy fat, protein and color. My salads have evolved quite a bit over the years and I never get tired of them. When I’m marathon training like I am now I try to get more carbohydrate in my lunches so I’ll usually add fruit (either to the salad or on the side) and eat more pasta salad. I also love homemade sweet potato fries, and I’ll eat these with my salad to add some additional carbohydrate. See my sweet potato fry recipe here.

Here are a few of my favorite salad recipes that are delicious and filling enough to get you through the afternoon without feeling the need to reach for that candy bar or bag of chips.

Strawberry Chicken and Avocado Salad

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For the salad:

  • Shredded chicken (Rotisserie chicken makes it easy and reduces prep time, or you can cook a chicken breast the night before, shred it and put it in the fridge until you’re ready to make your salad).
  • 1/4 avocado, sliced
  • 1 tbsp walnuts (for a vegetarian option leave the chicken out and add more walnuts)
  • 1 oz feta cheese
  • handful of sliced strawberries
  • 2 cups salad greens (I use spring mix or spinach. The darker the greens the more nutrient dense your salad will be.)
  • sprinkle of chia seeds

For the dressing:

  • 1/2 tbsp golden balsamic vinegar
  • 1.5 tbsp olive oil

Mix dressing ingredients together and pour over salad and toppings. I eat this a lot over the summertime. It pairs well with berry infused water. So refreshing!

Hummus bowl

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I have told friends that one of my favorite salad dressings is hummus. They thought it was weird and couldn’t quite picture how that would work. I promise you, it’s amazing. You don’t need a lot of hummus to cover the salad and it’s much healthier than ranch or 1000 island dressing.

For the salad:

  • 2 cups spinach
  • sliced red onion (as much as you like)
  • 5-6 grape tomatoes
  • shredded chicken
  • cucumber slices (not pictured in the above photo but I like to add these as well)

For the dressing

  • 2 tbsp hummus
  • lemon juice

First I wet the spinach and all the ingredients with a little bit of lemon juice. Then I mix in the hummus. Another favorite for a hot summer day, this salad is light yet filling. Tastes great with lemon infused water.

Taco Salad

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Not your traditional taco salad. No fried tortilla shell or massive amounts of cheese here! But I assure you it’s more flavorful and just as satisfying. I used to put my taco salad ingredients on top of shredded iceberg lettuce but lately I’ve started using spring mix greens. They add some better flavor and of course more nutrients because of their darker color.

Ingredients:

  • Meat- You can do whatever you want here. I vary this ingredient with ground grass-fed beef, shredded chicken, grilled shrimp or veggie burger crumbles (pictured here). Another vegetarian option would be to use black beans for your protein
  • 1/4 avocado, sliced
  • shredded carrots
  • diced tomato
  • sauteed mushrooms, red bell pepper and green bell pepper

Place the cooked meat, avocado, shredded carrots and diced tomato on top of your greens. I like to saute a handful of mushrooms, red and green bell pepper together and add these on top. I don’t add dressing, instead I mash the avocado up to use as a dressing. If you want to add some guacamole to the salad you can to dress it up a little more. Salsa is a good dressing as well. I eat my taco salad with a few tortilla chips and lemon-lime infused water.

Bow tie pasta salad

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Some weeks I will make a big batch of pasta salad on the weekend and eat it throughout the week. It makes the prep work much easier, all I have to do is scoop my chilled pasta salad onto a bed of greens.

Ingredients (this makes about 5-8 servings):

  • 1 cup cooked bow tie pasta
  • 1 crown of broccoli, chopped
  • 1/3 red onion, chopped
  • 1 summer squash, sliced
  • 1 zucchini, sliced
  • 1 cup grape tomatoes, sliced in half
  • 2 roasted red peppers
  • 1/2 cup feta cheese
  • 1 bunch minced parsley
  • If desired, shredded chicken (about 1 cup)

Dressing:

  • 1/3 cup red wine vinegar
  • 1 cup olive oil
  • 1 tsp dried oregano
  • 1 tsp minced garlic

Cook pasta and drain. Mix with the remaining ingredients. Mix together dressing ingredients and pour over salad. Eat alone or on top of spring mix greens. Pairs nicely with cucumber and mint infused water.

Another pasta salad recipe I love is an Italian chicken pasta salad recipe a friend shared with me. This is another one I like to make and store in the fridge for a quick and easy lunch. See it here.

I also have a lot more fun salad recipes on my Pinterest page.

 

 

 

 

 

Summer Grilling

Forget the hot dogs and hamburgers this Fourth of July, here are some much healthier (and more flavorful) grilled favorites of mine.

Grilled chicken sausage with mixed vegetables

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Ingredients:

  • Chicken sausage cut into bite-size pieces (I usually buy al fresco brand, they have a spinach and feta flavored sausage that’s really good. See here. Publix also carries their own brand of chicken sausage that is minimally processed and a good option as well.
  • Veggies: for this recipe I used 1 zucchini, 1 summer squash, 1 red bell pepper, 1 package of portabella mushrooms and 2 small red potatoes. Cut all veggies to size you desire (I quarter mine).
  • 2 tbsp olive oil, 1 tsp rosemary, 1/2 tsp garlic powder

Mix everything together and place in foil. Grill for 30-35 minutes, until potatoes are fully cooked. Tastes great with a glass of red wine with mixed summer berries for dessert. Yum!

Hawaiian Chicken Kabobs

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Ingredients:

For the marinade

  • 1/2 cup pineapple juice
  • 3 minced garlic cloves
  • 1 tbsp lemon juice
  • 1/3 tsp paprika

For the kabobs

  • Chicken breast, cut into small pieces. For two people and a baby I used about 3/4 pound of chicken (we love leftovers…no-cook lunches!)
  • Veggies: 1 sliced zucchini, 1 sliced summer squash, 1 sliced red onion, 1 sliced green pepper, 1 sliced red pepper, 1 pack portabella mushrooms (I left these whole)

After mixing the marinade ingredients together, put in a ziplock baggie with the chicken and marinade for at least 2 hours. Soak wooden skewers for about 10 minutes in water and then place one of each ingredient (chicken and veggies) on each skewer. Repeat if you have room. Grill for about 20-25 minutes. I like to serve this meal with grilled sweet potato fries and fresh pineapple. To make my sweet potato fries I slice a fresh sweet potato into a fry-shape and season with about 1 tbsp of olive oil and just a touch of garlic salt and pepper. I grill these on foil alongside the skewers. Delicious!

Fish tacos with mango salsa

I love Mexican food and this dish is my favorite, hands down. I used tilapia for the example in this blog post, but I use mahi-mahi sometimes too. Grouper would also taste amazing, but I haven’t tried it with this recipe yet.

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Ingredients:

For the fish (2 servings)

  • tilapi or mahi-mahi filets
  • 1 tbsp lime juice
  • 1 garlic clove, minced
  • 1 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 tsp paprika
  • a pinch of cayenne pepper (this is optional- only if you like to add a little kick to it)

For the salsa

  • 1 large mango, peeled, pitted and diced
  • 1/4 red bell pepper, diced
  • 1 tbsp minced red onion
  • 1/4 avocado, diced
  • 1 tbsp fresh cilantro, diced
  • 1 small jalapeno pepper, minced
  • 1 tbsp lime juice
  • 1/2 tbsp lemon juice

Combine the seasoning ingredients for the fish and let sit in marinade for 20-30 minutes. Grill fish for about 3 minutes per side. Mix all salsa ingredients together. I like to serve on small corn tortillas with a Mexican slaw mixture (Dole makes this and it has kale mixed in and I’ve seen it at most grocery stores. Kroger also makes their own brand of this). I place the fish on top of the salad mixture and add the salsa on top of the fish. We like to eat our fish tacos with a couple tortilla chips and fresh guacamole. A margarita with fresh squeezed lime is the perfect addition to my favorite summer meal.

Enjoy!

 

This entry was posted in Recipes.

Banana Ice-cream

Summers in Georgia are HOT. There’s nothing I love more than cooling off with a bowl of ice-cream after being out in the hot sun. Unfortunately, most cool summer treats are loaded with added sugars- including frozen yogurt, a choice that seems as if it would be a healthy alternative to Popsicles or ice-cream. Luckily, I have discovered an alternative to ice-cream that not only tastes delicious, but it’s just as sweet and refreshing. Banana ice-cream is just as it sounds- it’s pure banana! I like to add peanut butter because it gives it some extra flavor and nutrients making this recipe a great summer snack.

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It’s simple to make- all you need are a few very ripe bananas. Once they are starting to turn brown, slice them into small pieces and freeze for at least 2 hours. Place the frozen banana slices into a blender or food processor (I use my Nutra Ninja) and blend until it forms a purée. You may need to use a spoon to stir it to the right consistency. If you wish you can add a couple tablespoons of peanut butter. We tried adding honey flavored peanut butter and it was delicious! Hope you’re staying nice and cool this summer!

 

**For some reason the pictures posted in the last couple updates are sideways when viewed on a desktop computer but look normal on a tablet or phone. Not sure why this is, but I’m working on getting it fixed!**