Love. Live. Eat.

Salads

Zoodle Salad

 

I love how easy this salad is to make. It is perfectly simple but still packs a flavorful bite.

Zoodle Salad

 

Ingredients:

  • 1 medium zucchini, ends trimmed off
  • 1/2 medium avocado, diced
  • 1 red bell pepper, julienned
  • 1/2 c frozen peas
  • Small handful of cilantro, minced

 Dressing:

  • 1/2 lemon
  • 1 tbsp olive oil
  • Kosher salt, to taste
  • Fresh black pepper, to taste

Directions:

  1. Use a spiralizer or a mandolin fitted with a julienne blade and cut the zucchini into thin spaghetti-like strands. Trim the strands into bite size lengths and place them in a large work bowl.
  2. Combine olive oil, lemon juice, salt and pepper in a bowl. Add to zucchini and toss.
  3. Add the remaining veggies to the bowl.
  4. Serve right away and enjoy!

Spicy Rainbow Chard with Bacon and Polenta

Makes 4 servings
Total time: 30 minutes

Ingredients:

  • 1-cup polenta
  • ½ tsp. sea salt
  • 4 slices thick cut bacon, about 6 oz
  • 2 tsp. xvoo
  • 2 large shallots, chopped
  • 2 garlic cloves, minced
  • 2 large bunches (1 ½ lbs.) rainbow chard, ribs cut into ¼ in pieces and leaves roughly chopped
  • ¼ to ½ tsp. red chile flakes
  • 1 tbsp. unsalted butter or ghee
  • 1/3 cup grated parmesan cheese
  • 2 tsp. balsamic vinegar

Directions:

  1. Cook polenta with salt as package directs.
  2. Meanwhile, cook bacon in a large fring pan until crisp. Transfer to paper towels
  3. Discard fat from pan. Heat oil in same pan over medium heat. Cook shallots, garlic and chard ribs until softened, 4 minutes. Stir in chard leaves, chile flakes, and 1/3 cup water. Cover, reduce heat to low, and cook until wilted.
  4. Stir butter and cheese into polenta and spoon into bowls. Toss chard with vinegar and spoon over polenta. Crumble bacon and sprinkle on top.
Nutrition Facts

Per serving
Calories: 358
Total Fat: 16 g
Sodium: 957 mg
Carbohydrates: 40 g
Dietary Fiber: 4.5 g
Protein: 14 g

 

 

 

 

 

Kelly Snowden, Sunset
DECEMBER 2012

Spinach, Fruit and Chicken Salad

I am a huge fan of roasting chickens. I find it incredibly simple and delicious. If you’re cooking for one and aren’t quite sure what to do with the leftovers, make a scrumptious salad like this one. You can also double the recipe, hold the dressing, and keep it in the fridge for a quick meal/snack the next day.

Makes 4-6 servings

Ingredients:

  • 5 cups baby spinach
  • 1 cup red leafed lettuce, chopped
  • 1/2 roasted chicken or 3 -4 cups cooked chicken, chopped bite size
  • 1/2 pint strawberry, washed, hulled, and quartered
  • orange zest
  • 1 cup orange segments
  • 1/2 cup pecans or walnuts, toasted in oven
  • balsamic vinaigrette
  • feta goat cheese, optional

Directions:

  1. Toss salad greens together in large bowl.
  2. Add strawberries, chicken, oranges, and pecans to salad and toss all together.
  3. Divide among serving bowls, add dressing and orange zest to taste.
  4. Sprinkle each salad with goat cheese, if desired.
Nutrition Facts:

per serving
Calories: 366
Total Fat: 22 g
Sodium: 255 mg
Total Carbohydrates: 14 g
Dietary Fiber: 4 g
Sugars: 9 g
Protein: 27 g

 

Taco Salad


Who doesn’t like Mexican food? It just so happens to be my favorite cuisine. That’s why I love to find healthy ways to enjoy it. This salad is a great alternative to a taco salad you’d order in a restaurant that can have as much as 1,500 calories and it will be hard to turn down seconds… it’s that good.

Makes 8 servings

Ingredients:

  • 1 lb ground meat or your choice
  • 1 (1 1/4 ounce) envelope taco seasoning (look for a low sodium option)
  • 1 head red leaf lettuce or spinach, chopped
  • 2 -3 roma tomatoes, diced
  • 6 green onions, chopped
  • 1 (15 ounce) can black beans, drained
  • 1 (15 ounce) can large black olives, sliced (optional)
  • 1 cucumber, diced (optional)
  • 1 cup cheddar cheese, shredded (omit if dairy free)
  • Salsa, I like pico de gallo
  • Guacamole
  • Greek yogurt, (omit if dairy free)
  • Organic tortilla chips for topping
Directions:
  1. Brown ground meat, drain grease, adding taco seasoning and following directions on package.
  2. Heat beans until warmed through, drain.
  3. Assemble salad, per serving: ½ c. of meat, 1 c. lettuce, ¼ c. beans, ½ c. tomatoes, 1 tbsp onion, 1 tbsp olives, 1 tbsp cheese, 1-2 tbsp cucumbers, 2 tbsp salsa, 1 tbsp guacamole or ¼ whole avocado and Greek yogurt if desired.

Hearty Kale and Raisin Salad

Holiday’s are here but that doesn’t mean you can’t stay healthy. Bring this yummy kale salad to a dinner party and people will thank you for breaking the monotony of traditional holiday foods. Ummm sugar, refined carbs, or fried foods anyone? I like having hearty veggies the day after a big holiday like Thanksgiving. This easy-to-make salad does the trick of getting me back on track while still tasting good. Enjoy!

Makes 4 servings

Ingredients:

  • 1 large bunch kale (I like the curly kind for this, but any will do)
  • 1/4 cup unsulfured raisins, cranberries, or chopped apple
  • 1/4 cup chopped raw walnuts or toasted pine nuts
  • 1/3 cup (about 1 oz.) coarsely grated Pecorino or Parmesan cheese
  • 3 tbsp extra virgin olive oil
  • 1 lemon, juiced about 2 tbsp
  • Sea salt and pepper to taste

Directions:

  1. Wash the kale leaves thoroughly by soaking them in water, dry with a salad spinner or paper towels.
  2. Remove the stems from the kale leaves by folding leaf in half, place one hand over leaf and pull stem up and away from you with the other. Stack a few kale leaves together and chop into very thin strips, set aside.
  3. In a separate bowl, whisk together the olive oil and lemon juice. Add sea salt and freshly ground pepper.
  4. Dress the kale with the dressing, a little at a time, until the leaves are covered. TIP: Use your hands to massage the dressing into the kale leaves.
  5. After salad marinates for one hour, stir, season to taste with sea salt and fresh ground black pepper, add the fruit and nuts. Serve.
Nutrition Facts

per serving
Calories: 204
Fat: 15 g
Sodium: 30 mg
Carbohydrates: 16 g
Dietary Fiber: 2.5 g
Sugar: 5.5 g
Protein: 4 g

Raw Butternut Squash Salad with Cranberry Dressing


Makes 8 servings

Adapted from “Food Matters” by Mark Bittman

Ingredients:

  • 1/2 cup fresh or frozen cranberries, picked over and rinsed
  • 3/4 cup orange juice
  • 1 Tbs minced ginger
  • 3 Tbs olive oil
  • 1 Tbs honey
  • Salt and pepper to taste
  • 1 1/12 lbs butternut squash
  • 1/2 cup pecans, toasted and chopped

Method:

  1. Preheat oven to 300 F. Toast the pecans for 15-20 minutes, or until fragrant. Allow to cool and then chop coarsely. Set aside.
  2. Combine the cranberries, orange juice, and ginger in a small saucepan over medium-low heat. Cover and cook, stirring occasionally, until the berries have begun to break, about 10 minutes.
  3. Remove from heat and add the oil, honey,and some salt and pepper. Stir until well combined.
  4. Meanwhile, grate the butternut squash by hand or in a food processor. Transfer the squash to a large bowl, add the warm cranberry dressing and toss to combine.
  5. Top salad with toasted pecans. Serve warm or at room temperature.

 

Cabbage and Carrot Slaw

Makes 2 servings

Ingredients:

  • 1 head of cabbage, finely shredded
  • 6 carrots, shredded
  • 1 tsp ginger
  • ¼ c cilantro
  • Vegetable dip for dressing, use as much as needed

Directions:

  1. Finely shred cabbage and carrots or use a food processor. Combine first four ingredients in a medium bowl then toss with vegetable dip.
  2. Enjoy.

 

White Bean and Tuna Salad

Makes 5 servings

Adapted from bon appetit

Ingredients:

  • 1 medium head of radicchio, cored, leaves coarsely torn
  • Kosher salt and freshly ground black pepper
  • 2 15-ounce cans cannellini beans, rinsed and drained
  • 2 celery stalks, peeled, sliced thinly on an extreme diagonal
  • 1 c drained water-packed tuna, broken into large pieces
  • Flat-leaf parsley sprigs (for garnish)

Directions:

  1. Place radicchio in a large bowl; drizzle with 3 tbsp. parsley vinaigrette and toss to coat. Season radicchio to taste with salt and pepper. Transfer to a serving platter, spreading out in an even layer.
  2. In a large bowl,  combine 3 tbsp. parsley vinaigrette, cannellini beans, and celery; toss to coat. Season to taste with salt and pepper.
  3. Arrange bean mixture on top of radicchio. Top salad with tuna and garnish with parsley.
Nutritional Facts:
Calories- 360
Fat- 19 g
Saturated Fat- 2.5 g
Cholesterol- 10 mg
Carbohydrates- 27 g
Dietary Fiber (g) 8
Sugar- 1 g
Protein- 21 g
Sodium- 570 mg

Tuna Salad Stuffed Red Bell Pepper

Makes 1 serving

Ingredients:

  • 1 bell pepper
  • 1 4-6 oz. can of tuna or salmon
  • 1 green onion, thinly sliced
  • Lemon juice
  • ½ celery stalk, chopped
  • 1 tsp. chopped olives
  • 1 tbsp. light mayo, egg and soy free (Brand I like: Earth Balance Mindful Mayo made with olive oil)
  • Sea salt and pepper if desired

Directions:

  1. Drain tuna. In a medium bowl, add the tuna, onion, lemon juice, celery, olives and mayo. Mix to combine. Add salt and pepper, if desired.
  2. Cover and place in the refrigerator to chill. Meanwhile, slice the red pepper in half and remove the seeds. Add the chilled salad to the red pepper halves.
  3. Serve over a bed of lettuce.

 

 

 

Photo by Maria Corcuera

Kale Salad

Kale is a wonderfully healthy leafy green. If you don’t like the taste of kale, no worries! The herbs and lemon juice reduce the bitterness while delighting the taste buds. So make some kale salad today for a dose of vitamins A, K,  and C.

Ingredients:

  • 8 ounces kale, chopped
  • 1/4 cup red onion, diced
  • 1/2 – 3/4 cup fresh mint, chopped
  • 1/2 – 3/4 cup fresh basil, chopped
  • 1/2 cup fresh cilantro, chopped
  • 1/4 cup chia seeds
  • 1/4 – 1/2 cup xvoo
  • Fresh lime juice (from the juice of one large lime)
  • Sea salt and pepper, to taste
  • 1/4 cup gorgonzola cheese or feta cheese, optional
  • Grilled chicken breast

Directions:

  1. Add chopped kale, red onion, herbs and chia seeds in a large bowl.
  2. Whisk xvoo and lemon juice in a small bowl. Toss salad with dressing.
  3. Top with chicken and cheese. Enjoy!

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