Tag: salad

Colorful Coleslaw

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Coleslaw with Red Cabbage, Broccoli, Carrots and Sunflower Seeds

This lightened up cole slaw puts red cabbage center stage, and doesn’t cover it up with a thick mayo. Instead, veggies are dressed with lemon juice, red wine vinegar and a drizzle of olive oil and sprinkled with sunflower seeds – rich in healthy, unsaturated fatty acids. It’s a great salad base when topped with a piece of grilled or baked fish, or served as a side on its own!

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Ingredients (yields approximately 8 C, or about 16- half cup servings):

4 C red cabbage, shredded

2 C carrots, shredded

1 large broccoli crown

2 Tbsp olive oil

1/2 C red wine vinegar

1/2 C lemon juice (or the juice from about 1 1/2 lemons)

1/4 C sunflower seeds, roasted and unsalted

1/2 tsp ground black pepper

1/4 tsp salt

Directions:

  1. Cut broccoli crown into florets, rinse and steam until bright green and slightly tender (you can steam them over a pot of boiling water or in the microwave – covered – on high for about 1 minute).
  2. Remove broccoli from microwave and set aside to cool.
  3. Combine cabbage and carrots in a large bowl.
  4. In a separate, small bowl whisk together red wine vinegar, olive oil and lemon juice. Set aside.
  5. Squeeze broccoli dry with paper towel and chop into tiny pieces. Add broccoli to slaw mixture.
  6. Add salt and pepper and pour dressing over slaw. Add sunflower seeds and mix all ingredients. Store in the fridge in an airtight container for up to 4-5 days.

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 50 calories, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 4 g, Fiber 1 g, Protein 1 g, Sodium 72 mg, Calcium 23 mg

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Quick and Easy Chopped Avocado Salad

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Chopped Salad With Avocado, Cucumber, Tomato and Feta

I came up with this recipe as a part of my dietetic internship rotation in order to promote avocados (as if they need any extra promotion – I think they are having a moment right now). But, this recipe is so simple and delicious that I had to share it!

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Ingredients (serves 2):

1 avocado

3/4  tomatoes, chopped

1/2 C cucumber, diced

1/4 C feta cheese (crumbled or sliced into cubes)

2 Tbsp red wine vinegar

1 Tbsp olive oil

Dash salt

Dash pepper

Directions:

1. Combine all ingredients. How simple is that?!

*Note: If you want this salad to last a couple of days, squeeze some lemon juice over the avocado to prevent it from browning

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The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 182 calories, Total Fat 15 g, Saturated Fat 4 g, Cholesterol 17 mg, Carbohydrates 10 g, Fiber 6 g, Protein 5 g, Sodium 297 mg, Calcium 113 mg

Grill Up A Summer Steak Salad!

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Steak Salad with Roasted Broccoli and Pine Nuts

Sorry I haven’t written in awhile. My computer was out of commission but now it’s working and I have a ton of amazing recipes and food and fitness tips to share with you – starting with this amazing summer steak salad. During the summer, I like to lighten things up – but that doesn’t mean I want to eat plain lettuce for dinner. This salad has all the taste of summer – grilled steak, fresh veggies, roasted broccoli, pine nuts and a citrus-y vinaigrette – for a satisfying way to eat your veggies and use your grill! Perfect for a warm summer night, this steak dish puts veggies center stage and offers up nutrients like vitamin B12, vitamin C, vitamin K, and beta-carotene.

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Ingredients (serves 2):

Salad:

8 oz lean cut of steak of your choice (I like New York Strip and I prefer to trim the fat around the edges once it’s cooked)

*Note: This salad is also an amazing use of leftover steak if you happen to have any from a previous barbeque!

4 C chopped romaine lettuce

1/2 C cherry tomatoes, halved

1/4 C cucumber, sliced

2 crowns (fresh) broccoli (about 2 C broccoli flowerets)

1/8 C pine nuts, raw, unsalted

3 Tbsp olive or canola oil

dash salt

dash ground black pepper

Dressing: (*Note: Dressing serves 8. Serving size is 2 Tbsp. Store the remaining dressing in the refrigerator for later use.)

1/4 C lemon juice (fresh squeezed is best)

1/4 C extra virgin olive oil

1 Tbsp plus 1 tsp dijon mustard

1/2 tsp salt

dash ground black pepper

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Roasted broccoli – good on its own or in a salad!

Directions:

1. Preheat oven to 400 degrees Fahrenheit. Wash broccoli, pat dry and chop crowns into small pieces. Spread on baking sheet. Drizzle 1 Tbsp oil over broccoli and toss with a spoon to coat evenly.

2.Turn on grill to medium heat. Prepare steak with 2 Tbsp oil and salt and pepper. Transfer to grill. Cook steak as desired.

*Note: All grills cook differently, but I typically cook steak for about 5-7 minutes on each side in order to achieve medium doneness. Let steak sit covered (i.e.: do not cut into it) for about 5 minutes once you remove the steak from the grill, as the steak will continue to cook due to residual heat. The steak should reach an internal temperature of at least 165 degrees Fahrenheit.

3. Place broccoli in oven. Roast for approximately 7-10 minutes, until broccoli is slightly browned. You may need to mix broccoli occasionally to prevent sticking.

4. While broccoli is roasting, heat pine nuts (dry) in small skillet over medium heat, stirring occasionally. Cook until browned, approximately 5-10 minutes.

5. Quarter each cucumber slice. Divide lettuce, tomatoes and cucumber among two plates.

6. Slice steak in half. Divide each half into slices and place on top of lettuce. Add roasted broccoli and pine nuts.

7. Drizzle with a lemon vinaigrette of your choice (or make your own from the recipe below – super easy and healthy!). Enjoy!

To Make The Lemon Dijon Salad Dressing: 

Now just pour into a container and store in the fridge!

Now just pour into a container and store in the fridge!

1. Add each ingredient into a large bowl or salad dressing container.

2. Whisk or shake well until all ingredients are well-combined.

3. Chill in refrigerator until cold (approximately 30 minutes or more). Shake well before using and store in refrigerator.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 497 calories, Total Fat 35 g, Saturated Fat 7 g, Cholesterol 58 mg, Carbohydrates 11 g, Fiber 4 g, Protein 38 g, Sodium 251 mg, Calcium 96 mg

*One serving is half of the salad ingredients listed above with 2 Tbsp of the lemon dijon dressing. This will vary based on dressing used (if substituted) and different steak cuts.

A Different Way To Relax – Massaged Kale Salad

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Massaged Kale Salad 

Kale has a ton of nutrients, including vitamins E, K, A and C. However, when eaten raw, it can be bitter and the nutrients are less available for your body due its tough cell walls. When eating raw kale, it is always best to “massage” the kale with an acidic marinade, which begins the breakdown process and also counteracts its bitter flavor. For this kale salad, I massaged the kale with fresh lemon juice and extra virgin olive oil and added avocado, tomato, cucumber and some salt and pepper. Simple, presentable and delicious!

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Ingredients (serves 2):

4 C raw kale, chopped (*Note: remove large stem from middle)

1/2 avocado

1 C cucumbers, sliced

1/2 C cherry tomatoes, halved

juice from 1 fresh lemon

1 Tbsp extra virgin olive oil

dash salt (to taste)

dash ground black pepper (to taste)

kale - ready to be "massaged"!

kale – ready to be “massaged”!

Directions:

1. Wash kale and pat dry. Add kale to large bowl.

2. Squeeze lemon juice directly over kale (watch out for seeds!) and add olive oil. Gently massage kale with dressing for 2-3 minutes, until kale begins to wilt and turns dark green. Kale should be soft when finished.

3. Slice avocado into small cubes. Add avocado, tomatoes and cucumber slices to salad. Add salt and pepper to taste. Mix well and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 228 calories, Total Fat 16 g, Saturated Fat 3 g, Cholesterol 0 mg, Carbohydrates 23 g, Fiber 7 g, Protein 6 g, Sodium 142 mg, Calcium 200 mg

Salmon and Cabbage Salad With Grated Ginger

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Salmon and Cabbage Salad with Grated Ginger

This salmon salad will shake up your salad routine and get you excited for a plate full of veggies – and hearty salmon! Cabbage is a cruciferous vegetable and can grow in cool temperatures, so this salad is perfect for the fall and winter months, when vegetables can seem scarce. Plus, consuming at least two 6 oz portions of salmon per week supplies your weekly recommended amount of omega-3 fatty acids, which aid in reducing inflammation. Fresh ginger and a light drizzle of dressing spice up this salad and give it a distinct flavor that is anything but boring!

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Ingredients (serves 1):

6 oz salmon fillet

1/4 small head cabbage (doesn’t matter which color- whichever you prefer!)

1 large carrot

2 Tbsp ginger or miso dressing (I recommend 365 Ginger Soy Vinaigrette)

Non-stick vegetable oil cooking spray

1/4 tsp garlic powder

1/4 tsp ground black pepper

1/4 tsp onion powder

1/8 tsp fresh ginger, grated (I use a cheese grater)

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Spray casserole dish with cooking spray. Place salmon fillet in casserole dish.

3. Season salmon with spices (garlic powder, onion powder, ground black pepper and grated ginger).

4. Place salmon in oven. Bake 15-20 minutes, or until cooked through (reaching an internal temperature of 145 degrees Fahrenheit).

5. While salmon is in oven, chop cabbage. Place cabbage in strainer and rise. Dry thoroughly. Transfer cabbage to plate.

6. Skin, wash and dry carrot. Shred carrot over cabbage using a cheese grater.

7. Remove salmon from oven and let cool for 2-3 minutes.

8. Place salmon on top of salad. Drizzle dressing over salad. Serve.

The Goods: What‘s Inside?

Nutritional Analysis Per Serving

Calories 371 calories, Total Fat 11 g, Saturated Fat 1 g, Cholesterol 114 mg, Carbohydrates 21 g, Fiber 6 g, Protein 47 g, Calcium 139 mg, Sodium 511 mg

*note: If you are concerned about your sodium intake, try to look for a low-sodium salad dressing. Also, you can make your own dressing using low-sodium soy sauce and mustard!

Warm Kale, Beet and Feta Salad

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Warm Kale, Beet and Feta Salad

This seasonal salad is packed with vitamins and minerals and will keep you warm in these chilly temperatures. Beets and kale are both vegetables that can be grown through the winter and bought at local farmer’s markets and grocery stores during this time when vegetables can seem scarce. The hearty, crisp taste of kale is balanced by the sweet taste of beets and creamy feta cheese in this warm salad, which is a cinch to make. As tasty as it is pretty, this winter-y salad will become your new favorite for entertaining – or just eating on your own!

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Ingredients (serves 4):

6 C kale, raw, chopped (wash thoroughly and remove large stems)

8 oz. baby beets (I like Melissa’s Ready-To-Eat Baby Beets, which are steamed, peeled and ready to eat. 1 package is 8 oz, which is about 5 baby beets. You can also roast your own beets! If you roast your own, you should do so before preparing this dish, as they should be ready to eat in this recipe).

1/4 C reduced- fat feta cheese, crumbledIMG_0567

1.5 Tbsp extra virgin olive oil

Lemon juice from 1/2 a lemon, freshly squeezed

1/8 tsp salt

1/8 tsp ground black pepper

1/2 C water

Directions:

1. Heat olive oil in large pan over medium heat (I recommend using a pan with large sides, or a pot, as the kale starts out piled high in the pan before it cooks down).IMG_0566

2. Add kale to pan. Add water and cover. Allow kale to cook covered for approximately 5 minutes. The kale should be a bright green color and there should be some excess liquid when the cover is removed.

3. Remove cover and stir kale until it begins to wilt, about 3 minutes. The liquid should be mostly evaporated by now. Add lemon juice, salt and pepper and cook another 2-3 minutes, stirring occasionally.

4. Cut beets into wedges and add to kale. Cook 2-3 minutes, stirring occasionally. Transfer from pan to serving dish. Top with feta cheese and serve warm. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 149 calories, Fat 8 g, Saturated Fat 2 g, Cholesterol 6 mg, Carbohydrates 18 g, Fiber 4 g, Protein 6 g, Sodium 235 mg, Calcium 176 mg

I served it with butternut squash ravioli!

I served it with butternut squash ravioli!

A Healthy Tuna Salad

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Tuna Salad

This healthy take on a tuna salad replaces mayonnaise with olive oil and lemon juice, which cuts the fat content of this dish, adds healthy monounsaturated fat, and gives the tuna salad a lighter taste. Ideal for taking to work or eating right at home, this healthy lunch gives you protein, fiber, vitamins and minerals so you can be strong, focused and satiated!

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Ingredients (serves 1):

1 can (about 4 oz) solid white albacore tuna, packed in water (I like Trader Joe’s Half Salt tuna)

juice from 1/2 lemon (fresh squeezed is best!)

2 Tbsp extra virgin olive oil, divided

2 C spinach

6 cherry tomatoes, halved

1/2 red bell pepper, chopped

1/4 C sliced cucumber

2 Tbsp onion, chopped

1 Tbsp red wine vinegar

a lighter tuna salad! dressed with extra virgin olive oil and lemon juice - hold the mayo!

a lighter tuna salad! dressed with extra virgin olive oil and lemon juice – hold the mayo!

Directions:

1. Drain water from tuna and pat dry with paper towel. transfer tuna to small bowl.

2. Add 1 Tbsp olive oil and lemon juice to tuna and mix well with fork. Set aside.

3. Place spinach on plate (or in bowl). Add tomatoes, onion, cucumber slices and chopped bell pepper. Add tuna on top. Dress with remaining 1 Tbsp olive oil and red wine vinegar. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 436 calories, Total Fat 32 g, Saturated Fat 5 g, Cholesterol 51 mg, Carbohydrate 16 g, Fiber 5 g, Protein 28 g, Sodium 421 mg, Calcium 86 mg

My Kale Commandments

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kaleWhy Care About Kale?

Kale seems to be popping up everywhere lately – and with good reason! This green veggie is a nutritional powerhouse, packing in a ton of vitamins, such as vitamins A, K, E, C and folate, along with minerals, such as calcium. However, I think one of the most interesting things about kale is the fact that it can actually be a satisfying alternative to some foods that may not boast many health benefits, such as potato chips. Intrigued? Thought so! Read on to learn why kale is showing up everywhere, what to do with it and what you’ve been missing out on!

*photo courtesy of: http://www.muranakafarm.com/img/inside_products_kale.jpg 

Commandment #1: Try it, you just may like it! 

I get it, the green  veggie may have a bad rep since it is purported to taste bitter or chewy or my personal favorite, “leafy”. However, if you’ve had kale taste this way, it probably just wasn’t prepared correctly. When used correctly, kale can offer a heartier taste than many leafy greens and actually taste sweet. So, even if you’ve tried it, or smelled it, or looked at it, and decided that it wasn’t for you, just give this curly veggie another chance. In fact, it takes most people multiple exposures to a new food before someone actually enjoys the its taste.

Commandment #2: Replace your potato chips with kale chips

my homemade kale chips!

my homemade kale chips!

I know – a potato is a vegetable, too. Albeit, a starchy vegetable. Nonetheless, I am all for potatoes. But let’s not pretend that the potato chip has any semblance to an actual potato. I like my chips with my sandwich as much as anyone else, but not only do I know that eating potato chips everyday isn’t the wisest choice – I just don’t feel good about eating potato chips everyday. My body works hard for me,  and I like to treat it with respect. (Do I still eat potato chips, sometimes? Of course. But in moderation!) Enter the kale chip: crunchy, salty, tangy, and every bit as satisfying as a potato chip, but with way less fat, way more fiber, and a ton of nutrients. I like to make my own by simply drizzling olive oil (lightly) over kale leaves (stems removed), with some salt and pepper. You can also add garlic powder and cayenne if you like some extra spice. The kale chips bake at 350 degrees F for about 15-20 minutes. Not in the mood to make your own? There are a ton of brands that now sell kale chips. My favorite brand is Brad’s, which has a whole line of different kale chips (my favorite are the Raw Crunchy Kale Chips with vegan cheese). Just be careful when purchasing the kale chips (as opposed to making your own) since a lot of brands add a ton of fat and salt, so the nutritional value is trumped by the processing.

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*photo courtesy of: http://waly1039.com/sites/default/files/chips_0.jpg 

Commandment #3: Support Seasonality

In case you didn’t know, the reason kale is literally popping up everywhere now is because it is in season. That means that you can purchase kale at local farmer’s markets right now! While food that is in season simply tastes better (at least, I think so), it also is really helpful for the environment and your community. Eating locally and seasonally means you can support small farms and eliminate the carbon footprint that comes along with transportation. Think about it: when you eat food grown in another part of the country, or another country entirely, it has to arrive here (wherever “here” is for you – for me it is NYC). How does it get there? Well, I can promise you it doesn’t walk. Instead, it is usually by truck or plane. Shopping at farmer’s markets and supporting local grocers helps to decrease the carbon emissions that would normally accompany the traveling food. Not to mention, when you eat locally, you get the benefit of consuming that food soon after it has been harvested. This means better taste, longer shelf life and a better nutrient profile. As if that is not reason enough to eat locally and seasonally, it may also be of interest to you that some studies have demonstrated that farmer’s markets help to connect communities and increase the overall pleasantness of a task that is normally mundane – grocery shopping. By going to farmer’s markets, you can have conversations with the farmers and find out how the food was grown and harvested. Also, farmers at farmer’s markets often have free samples or recipe ideas and can help you figure out a tasty way to enjoy the food. Personally, I like to go straight to the source for my nutrition. Find out where farmer’s markets are near you and start reaping the benefits of fall by purchasing local, in-season kale. From the NYC area? GreenMarket NYC is in charge of organizing all of the farmer’s markets. You can log on to their website and find out when and where the farmer’s markets are!

Commandment #4: Don’t be a boring salad

my warm kale and butternut squash salad!

my warm kale and butternut squash salad!

I know, you like your spinach, or romaine, or arugula. But kale has an interesting taste as a lettuce, served hot or cold. Served cold, kale is crunchier than the other types of greens often used as lettuce. It has a heartier, crisp taste that is more satisfying and adds a little something extra to your plate of veggies. Served hot, kale tastes similar to spinach, but seems slightly heavier. It holds up well as a base for a salad, without overpowering the dish.  If you serve kale cold, you’ll want to use an acidic ingredient, so that the kale softens and tastes less bitter. This also allows the nutrients to be more bioavailable, since it initiates the breakdown of certain indigestible plant components. I like to marinate my kale with lemon juice for some time before I use it (usually about 30 minutes or so). You can also make a great salad dressing using lemon juice, olive oil, red wine vinegar, salt and pepper. In the mood for a warm salad? (In these chilly temps, why wouldn’t you be?) Check out my warm kale and butternut squash recipe (on my blog) and enjoy some of the best fall flavors offered. Looking for more of a side dish? Saute kale, like you would spinach, until wilted, except leave it on the heat slightly longer than you would to cook spinach. This prevents the kale from tasting bitter. Adding a drop of soy sauce or sugar can also help. I like to mix kale with spinach and chard for a side dish with more texture and flavor than your standard sauteed spinach.

slide07-kale-smoothieCommandment #5: Green-ify your smoothie or juice. 

Juicing has become a cult. No, not really, but I know that people love their juices. While juices are a great alternative to many other beverages, such as soda or other sugar-sweetened beverages, like sweetened tea and juice, many of them contain a lot of sugar, zero fiber and not much else. Adding some veggies, like kale, to your juices can deliver a hearty dose of vitamins and minerals. Just be aware that you are still not getting the fiber that you actually would from eating the whole foods that are juiced. My verdict? Great in moderation, or a good alternative to high-calorie, processed beverages (milkshakes, sodas, frozen blended concoctions) . But if you were drinking water and eating whole fruits and veggies before? Keep it up. Nonetheless, kale can amp up your juice (every once in awhile), and the addition of vegetables (as opposed to using lots of different fruits) doesn’t contribute as much to a high sugar content. Use the fruits sparingly, to add a light sweetness. Juice Generation has a great juice made with kale, lemon and watermelon. Keep it simple, light and slightly sweet! Want more of the health benefits of kale (and other fruits and veggies)? A smoothie may be the way to go. By blending the whole fruit, you reap the fiber and forgotten nutrients. Offset the vegetable-taste with natural sweetness, such as apples, mangoes, pineapples, watermelon or other sweet fruits. Craving a creamier smoothie? Add nonfat, plain Greek yogurt, rather than just ice, for some extra protein and creaminess. Going green just got really tasty!

*photo courtesy of: http://www.healthline.com/hlcmsresource/images/slideshow/healthy-smoothies/slide07-kale-smoothie.jpg 

Hopefully by now I have convinced you to keep an open mind about kale and experiment with the many ways kale can be enjoyed. I think you’ll find that after trying kale in some of these ways, you’ll not only be fueling your body well – you’ll enjoy doing it!

No Lettuce? No Problem! Edamame, Cucumber, Tomato and Feta Salad

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Edamame, Cucumber, Tomato and Feta Salad

This simple salad is a cinch to put together and is a great salad to use for entertaining, or to pack for the day to load up with good nutrition on-the-go. Edamame contains soy protein, helping to to fill you up without filling you out. Also, tomatoes contain lycopene, which is a potent antioxidant. But you won’t even be thinking about how good this salad is for you when you’re eating it- you’ll just be thinking about how good it tastes!

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Ingredients (serves 2):

1/2 C cooked, shelled edamame (*tip: try to find a brand that does not add salt to lower the sodium content)

1 C cherry or grape tomatoes, halved

1 C sliced English cucumber (with skin)

1/4 C reduced-fat feta cheese, crumbled

1 tsp extra virgin olive oil

dash salt and pepper, to taste

Directions:

1. Combine all ingredients. How simple is that?!

*If your soybeans are salted, you may choose to skip the extra salt -this can make your salad taste too salty and also makes the sodium unnecessarily high.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 150, Fat 9 g, Saturated Fat 3 g, Cholesterol 13 mg, Carbohydrates 11 g, Fiber 4 g, Protein 10 g, Sodium 284 mg, Calcium 131 mg

Get Excited About Your Lunchtime Salad!

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Beet and Goat Cheese Spinach Salad

Salad can sometimes sound like a snooze – shake things up with this plate of greens! Using spinach instead of lettuce pumps up the nutrient content of this salad, since spinach supplies vitamins A,K,C,E and many of the B vitamins, including folate. Also, spinach is a great source of iron and calcium! The sweet taste of beets with goat cheese and the filling protein in the soybeans make this salad extra satisfying! Also, walnuts offer way more than a satisfying crunch to this salad – walnuts are a great source of omega 3 fatty acids, which help to reduce inflammation. Eat this salad to fuel your body with tons of nutritional goodness!

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Ingredients (serves 1):

2 C spinach

2 medium ready-to-serve beets (skinned, pre-cooked, refrigerated)

1 Tbsp walnuts

2 Tbsp edamame (out of pods, unsalted)

.5 oz chevre (goat cheese), crumbled

1 small cucumber, sliced

1 tsp extra virgin olive oil

1 Tbsp red wine vinegar

Directions:

1. Place spinach on plate. Add edamame, cucumber slices, walnuts and goat cheese.

2. Dice beets. Add to salad.

3. Combine olive oil and vinegar in small cup. Pour over salad. Serve.

*Bringing this salad to work? No problem! Prevent soggyness by investing in a container that has a separate compartment for salad dressing. Just remember to store your lunch in the fridge!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 259 calories, Fat 16 g, Saturated Fat 4 g, Cholesterol 10 mg, Sodium 155 mg, Carbohydrates 21 g, Fiber 6 g, Sugar 11 g, Protein 12 g, Calcium 189 mg.