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Dreamy Avocado Romaine Salad

Shopping List:

4 Cups of organic romaine lettuce (rinsed and roughly chopped)

1/2 Carton of yellow cherry tomatoes (cut in half)

Few slices of red onion

½ Medium cucumber, cut into half-moon slices

Large avocado, cut in half

Squeeze of lemon

Drizzle of olive oil

Sprinkle of cracked pepper

 

Method:

  1. Place lettuce, tomato, onion, cucumber, and avocado in a serving bowl.
  2. Squeeze lemon, drizzle olive oil, and cracked pepper over the top.

 

Pro Notes:

  1. Feel free to use another type of lettuce, like mixed greens.
  2. Do not cut avocado until you are ready to eat.
  3. Save the other half of avocado for a smoothie.

 

Enjoy!

 

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Summer Chunky Veggie Dip

Is it a Salad, Dip, or Side Dish? It’s all 3. Perfect for BBQs and picnics.

Shopping List:

Dip:

1 Cup of black beans (can is fine, use low sodium and make sure to rinse beans)

1 Cup of organic frozen fire roasted corn (thawed)

1 Cup of organic frozen edamame (thawed)

½ Cup of cherry tomatoes, sliced in half

½ Cup seeded cucumber, roughly chopped

½ Red onion, diced

1 Small jalapeno, diced (remove seeds for less spicy)

½ Cup of parsley or cilantro, chopped

Dressing:

¼ Cup grain mustard

¼ Champagne vinegar

1 Lime, squeezed

1/3 cup of good olive oil (meaning an olive oil you really like the taste of)

Pinch of salt and dried rosemary

Method:

  1. Place all the ingredients for the dip in a big bowl.
  2. In a separate small bowl whisk all the ingredients for the dressing and adjust seasoning.
  3. Pour dressing over the veggies and gently toss together.
  4. Transfer to a tightly sealed container and store in fridge.

Pro Notes:

  1. Eat this fresh dip with crackers and chips, over a bed of greens, or as a side dish to your favorite protein.
  2. This is also great at room temperature.

 

Enjoy!

 

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Tabbouleh Salad

What is tabbouleh? It’s a yummy, easy, delicious, healthy salad. Originating from Lebanon, the main ingredients are parsley and bulgur wheat (whole grain cracked wheat full of protein and fiber), with other goodness added. This salad is incredibly low calorie and served chilled.

Shopping List:

2 Bunches of parsley, finely cut even stems

½ Cup of bulgur, cooked according to package and cooled

¼ Cup of mint, finely cut

1 Cup of Tomatoes, diced

½ Cup of chick peas, drained and rinsed

1 Cup of cucumbers, diced

2 small cloves of garlic, minced

¼ Cup of green onion

2 Tablespoons of lemon, squeezed

2 Tablespoons of lime, squeezed

2 Tablespoons of extra virgin olive oil

½ Teaspoon of course sea salt

Method:

  1. Cook bulgur and let cool completely.
  2. Meanwhile, in a bowl add cucumbers, tomatoes, and salt. Let it sit for 5 minutes, so to bring out the liquid.
  3. Drain well, ridding all the liquid (this will prevent the tabbouleh from being too juicy) and pour in a big bowl.
  4. Add all other ingredients and toss gently.
  5. Taste and adjust seasoning (may need to add a little more salt and olive oil).
  6. Cover and let chill in fridge for 30 minutes to an hour.

Enjoy!

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Cucumber and Tomato Salad

Raw, Easy, Refreshing. Enjoy this salad as a side dish, snack, or main meal (feel free add a little hemp seeds for added protein).

Make this your go to. You will love it!

Shopping List:

  • 2 Cucumbers, remove seeds (if any), sliced long then cut in half
  • 3 Tomatoes, cut in small to medium chunks or cherry tomatoes cut in half
  • 1/4 Cup of red onion, thinly sliced or chopped
  • 5 to 6 Mint leaves, roughly chopped
  • 1/4 Cup Micro greens (optional) – found in the produce pre-packaged section
  • Squeeze of lime
  • Sprinkle of sea salt

Method:

  1. Place all ingredients, except micro greens in a big bowl.
  2. Toss gently, taste, and adjust seasoning.
  3. Top with micro greens.

Enjoy!

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Creamy Potato Cakes with Tartar Sauce

The ultimate comfort food…Potatoes. Made into creamy moist patties, lightly fried in light avocado oil. These are crispy, light, and so satisfying. Make extra because the left overs are just as good!

Shopping List:

1 Small Sweet potato, peel, cut, and boil until fork tender.  Dain and let cool

1 Yukon potato, peel, cut, and boil until fork tender. Dain and let cool

1/2 Small onion, chopped

1/2 of a medium red pepper (or any color), chopped

1 Clove of garlic, chopped

1 Tablespoon of mayo (regular or vegan, I like Follow Your Heart brand)

1/2 Teaspoon of Dijon mustard

1/2 Lemon, squeezed

1/3 Cup of panko, divided

1/4 Teaspoon of sea salt

1/4 Teaspoon of black pepper

2 Tablespoons of avocado oil (or coconut, grapeseed if preferred)

Shopping list for homemade tartar sauce:

1/4 Cup of mayo (regular or vegan, I like Follow Your Heart brand)

1/4 Cup of dill or sweet pickles, diced

1/4 Lime, squeezed

Hot sauce, 2 shakes (optional)

Method:

  1. Combine the ingredients for the tartar sauce and place in refrigerator to chill.
  2. Place potatoes in a pot with cold water and boil on med high until potatoes are tender. Drain and let cool.
  3. In a small pan, heat oil and add onion and pepper. Sauté veggies for 2 minutes on medium heat, then add garlic. Sauté for another minute.
  4. Pour Potatoes in a big bowl and mash well with either a fork or masher.
  5. Add the veggie mixture to the potatoes along with the mayo, Dijon, lemon, salt, pepper, and 1/2 of the Panko.
  6. Mix with a big spoon, taste, and adjust seasoning.
  7. With clean hands, form patties to desired size and place on a plate (sprayed plate with a little oil so patties don’t stick). Refrigerate for 15 minutes to set.
  8. Heat a large pan with oil (just enough to coat the pan, NOT to deep fry) to medium high heat.
  9. Pour other half of the panko on a plate and gentle dredge potato cakes, coating both sides with the panko.
  10. Let brown on both sides, approximately 5 minutes each side.
  11. Place cakes on a cooling rack to cool slightly. Sprinkle with a little salt.
  12. Top cakes with tartar sauce.
  13. Enjoy with a side salad, brown rice, or a side of lentils.

 

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Farro Spinach Salad with Candied Walnuts and Cranberries

This is an updated version of my Farro Greek style salad.

Like the Greek style salad, this is updated version is also one of my favorites. A hearty well balanced salad with protein and fiber from the farro, healthy fats from the olives and avocado, tanginess from the cranberries, sweet crunchiness from the walnuts, and lastly, the creaminess from the feta.

Not to mention the antioxidants, iron, and additional fiber from the leafy greens.

Serving: 2

Shopping List

For Farro:
½ Cup of farro, cook according to package

For Salad:
4 Cups of baby spinach

2 Cups of arugula

¼ Cup of feta, crumbled or cubed (vegan or regular)

¼ Cup of pitted olives, cut in half

¼ Cup of cucumbers, sliced and quartered

1 Small avocado, sliced in cubes

¼ Cup of Cranberries

For Candied Walnuts:
¼ Cup of walnuts

1 Tablespoon of maple syrup

For Vinaigrette:
2 Tablespoons of grated onion

1 Capful of Brag’s apple cider

½ Lime, squeezed

½ Teaspoon of Dijon

1 Teaspoon of quality honey or agave

3 Tablespoons of quality olive oil

2 Shakes of dry oregano or Italian seasoning

Sprinkle of s & p

Method:

  1. Heat oven to 350. Place walnuts on baking sheet and roast for 5 minutes. Remove from oven and add maple syrup, toss well, then place back in oven for another 5 minutes (be sure not to burn). Let cool.
  2. Place all vinaigrette ingredients in a bowl and whisk well. Taste and adjust seasoning. Set aside.
  3. Place all salad ingredients and desired amount of farro in a big bowl (any leftover farro put in fridge). Give vinaigrette another whisk and pour over the salad. Toss gently and transfer to a platter or serving bowls. Top with candied walnuts.

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Quick Kale and Seed Farm Salad

The easiest salad you will ever make. Although, just a few ingredients, this salad is a power house with antioxidant and anti-inflammatory properties, fiber, zinc, iron, protein, crunch and sweetness. Don’t forget to make extra for lunch, just keep the dressing separate until ready to eat.

Serves 2
Shopping List:

4 Cups of kale, cut and rinsed
2 Cups of red cabbage, cut and rinsed
2 Teaspoons of hemp seeds for topping, divided between 2 bowls
¼ Cup of raw sunflower seeds
¼ cup of dried cranberries

Dressing:
1 Heaping teaspoon of Dijon
½ Orange, squeezed
Capful of champagne vinegar (optional)
2 Tablespoons of quality olive oil
1 Teaspoon of real maple syrup
Sprinkle of sea salt

Method:

1. Combine all salad ingredients, except hemp seeds in a large bowl.
2. Mix all ingredients for the dressing. Taste and adjust seasoning.
3. Pour dressing over salad, toss gently, and divide between 2 salad bowls.
4. Top with hemp seeds and a few seeded gluten free crackers or a whole grain roll.

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Grilled Vegetable Salad with Citrus Vinaigrette

Keeping it light, cool, healthy and delicious. That’s the only way to describe this dish. Very versatile…for salad can be enjoy as a side dish or a main dish, just add tofu, beans, chicken, fish, etc., for extra protein.

Shopping List:
2 Medium zucchini, cut into long medium thick strips
1 small red pepper, cut into long medium thick strips
1 small yellow or orange pepper, cut into long medium thick strips
4 to 6 Spring onion, cut root end keeping the white part, leave long
2 Cups of arugula
2 Cups of baby spinach
Oil Spray of choice
Sprinkle of sea salt

Citrus Vinaigrette Shopping List:
½ Orange or tangerine
½ Lime
½ Lemon
1 Teaspoon of Dijon mustard
½ Teaspoon of honey or brown sugar (if vegan)
3 Tablespoons of cold pressed olive oil (virgin)
Sprinkle of sea salt and pepper

Method:
1. Squeeze orange, lime, and lemon in a bowl.
2. Add all other ingredients for the vinaigrette to the citrus and whisk well. Set aside.
3. Heat your indoor grill pan to medium high. Spray with oil of choice.
4. Place cut vegetables on heated grill pan in a single layer (cook in batches if necessary).
5. Grill vegetables 2 to 3 minutes on each side, getting those grill marks but not over cooking.
6. On a large platter loosely arrange the baby spinach and arugula.
7. Give the vinaigrette a quick whisk and pour ½ on the greens. Save the rest for veggies.
8. Carefully arrange the veggies on top of the greens. Sprinkle with sea salt.
9. Drizzle vinaigrette on top of veggies if desired.
10. Enjoy immediately.

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Farro Greek Style Salad

Farro is a wonderful whole ancient grain full of fiber, zinc, protein, and b vitamins (which turns food into energy). Make a big batch and add to your dishes all week.

This salad is one of my all-time favorites. A hearty well balanced salad with protein and fiber from the farro, healthy fats from the olives and avocado, and the nice creaminess from the feta. Not to mention the antioxidants, iron, and additional fiber from the leafy greens.

Serving: 2

Shopping List

For Farro:
1 Cup of farro
2 Cups of low sodium vegetable stock
2 Tablespoons of onion, finely chopped
1 garlic clove, minced
1 Bay leaf
1 Tablespoon of olive oil
Sprinkle of sea salt
6 Mint leaves, chopped (1/2 for farro ½ for garnish)

For Salad:
4 Cups of mixed greens
2 Cup of arugula
¼ Cup of feta, crumbled or cubed (vegan or regular)
¼ Cup of pitted olives, cut in half
½ Cup of cucumbers, sliced and quartered
1 avocado, sliced in cubes
¼ Cup of walnuts, roughly chopped

For Vinaigrette:
2 Tablespoons of grated onion
2 Capfuls of rice or sherry wine vinegar
Capful of Brag’s apple cider
½ Lime, squeezed
½ Teaspoon of Dijon
1 Teaspoon of quality honey or agave
3 Tablespoons of quality olive oil
½ Teaspoon dry oregano or Italian seasoning
Sprinkle of s & p

Method:
1. In a large sauté pan heat a tablespoon of oil on med and add onions. Sauté for 3 minutes, then add garlic. Sauté 30 seconds.
Add Farro toasting it for 2 minutes on medium heat (stir often). Add vegetable stock and bay leaf, cover and bring to a boil on medium high heat. Turn heat to a simmer and cook farro for 25 minutes or until tender. Check after 15 minutes for tenderness and to be sure liquid has not cooked out. Once tender, drain any remaining liquid, remove bay leaf, add mint, and a sprinkle of salt.
Set side.

2. Place all vinaigrette ingredients in a bowl and whisk well. Taste and adjust seasoning. Set aside.

3. Place all salad ingredients and desired amount of farro in a big bowl (any leftover farro put in fridge). Give vinaigrette another whisk and pour over the salad. Toss gently and transfer to a platter or serving bowls. Finish with a sprinkle of remaining mint and walnuts.

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Fennel, Fruit and Mixed Green Salad

Fennel is a plant species in the carrot family. It’s wonderful for helping the body remove toxins, great for urinary tract health, and contains a good amount of fiber. But besides all the health benefits fennel has a licorice sweet taste with anise seed undertones. Paired with blueberry, apple, tangerine, and mixed greens, this salad makes the perfect entrée or side dish.

Salad Shopping List:
2 Cups of mixed greens. Feel free to use tripled wash mixed greens in a bag
2 Fennel bulbs. Remove fronds and stalks, cut out core and thinly slice
¼ Cup of fresh blueberries
1 Tangerine, peeled and sectioned
½ Apple, washed and cored
2 Tablespoons of mint or parsley, chopped
2 Tablespoons of cashews, crushed (optional)

Salad Dressing Shopping List:
1 Teaspoon of Dijon mustard
½ Teaspoon of honey or brown sugar (if vegan)
½ Lime, juiced
2 Tablespoons of cold pressed olive oil (virgin)
Sprinkle of sea salt and pepper

Method:
1. Whisk well all ingredients for the dressing in a big bowl.
2. Add all ingredients except the mixed greens and mint in the bowl with the dressing.
3. Fold together gently (not to puncture fruit) until fennel and fruit are well coated.
4. Spread the mixed greens on a platter or in a big salad bowl.
5. Arrange the fennel and fruit mix on top of the mixed greens. Top with mint and crushed cashews.
Enjoy!

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