Tag: summer salad

Why Your Fridge Should Change With The Seasons

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Eating Seasonally

Last week, I developed and promoted a seasonal recipe at Disney ABC as a part of my internship rotation. The recipe was simple, fresh, healthy and most importantly, it was delicious. In fact, it sold out at the company’s cafe that day! While most people were drawn in by the free samples, I got to chat to a number of employees about the benefits of eating seasonally and locally and it was so great to connect with individuals and learn about how other people prioritize nutrition and our environment to promote clean eating (for your body, as well as our home).

Serving up some free samples at Disney ABC!

Serving up some free samples at Disney ABC!

Spreading Local News

Since the recipe and the nutrition news were such a hit, I thought I would share it with all of you! Below are some of the reasons why eating locally and seasonally can be beneficial:

  • Eating seasonally means produce is often more nutritious, since it is at its nutritious peak, and less expensive, since it grows more abundantly  (a win win!)
  • Produce often tastes better when it is in season (which is why that watermelon tastes so amazing in July!)
  • Eating locally is often “greener”, since food spends less time in transit (meaning it takes less fuel to get it to its destination)
  • You can try all of the tasty treasures the season has to offer and learn how to prepare a new food that you wouldn’t typically purchase (bonus – if you purchase from a farmer’s market, they will often answer any questions you may have and explain how to prepare the food)
  • You can grow your own! Summer is a great time to grow cucumbers, tomatoes and strawberries!
A close-up of the samples!

A close-up of the samples!

Local Kale Salad With Citrus Vinaigrette:

Kale is a nutrition powerhouse that grows well throughout the year in locations near New York City, since it can thrive in cooler environments, as well as during the summer months. This means that kale is widely available year-round near New York City. Since kale can be grown and sold locally, it is truly a GREEN veggie!

Kale offers a ton of nutrition packed in to each leaf, and comes in a variety of kinds! Make sure to try each variety, including Curly Kale, Ornamental Kale and Dinosaur kale (also known as Tuscan Kale)

Kale is a significant source of vitamins K, A and C, as well as calcium and potassium. Also, kale offers a hearty dose of fiber and is nutrient dense – meaning it contains a lot of nutrition for a small amount of calories.

All of the fresh ingredients for this salad (including the kale, tomatoes, cucumbers, feta cheese and lemon juice) were purchased locally – and this salad was a local hit!

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Ingredients (serves 2):

1 C Raw kale leaves, large stems removed

1/4 C cherry tomatoes, halved

1/2 large cucumber (about 8″ in length)

1/4 oz feta cheese, crumbled (about 1 Tbsp)

2 Tbsp lemon Juice

½ Tbsp extra Virgin Olive Oil

2 Tbsp red Wine Vinegar

Dash salt (to taste)

Dash pepper (to taste)

 Directions:

  1. Wash and dry kale. Place in large mixing bowl.
  2. Slice cucumber and cut slices into quarters. Set aside.
  3. Cut tomatoes into small pieces (approximately 1” in diameter). Set aside.
  4. Combine lemon juice, red wine vinegar and oil in a medium-sized bowl and whisk together until ingredients are well combined. Pour over kale and use gloved hands to massage the dressing into the kale. The kale should begin to look slightly wilted after about 3-5 minutes.
  5. Add tomatoes, cucumber and feta cheese to salad. Sprinkle salt and pepper over vegetables and use gloved hands to mix ingredients. Serve chilled.

The Goods: Whats Inside?

Nutrient Analysis Per Serving:

Calories 87 calories, Total Fat 5 g, Saturated Fat 2 g, Cholesterol 6 mg, Carbohydrates 9 g, Fiber 1 g, Protein 3 g, Sodium 175 mg, Calcium 96 mg

What Else Is In Season Near NYC In The Summer?

Below is a list of other fruits and veggies that will be fresh for summer – so have your pickings!

  • Beets
  • Blueberries
  • Broccoli
  • Corn
  • Cucumbers
  • Kale
  • Peaches
  • Plums
  • Peppers
  • Radishes
  • Rhubarb
  • Spinach
  • Strawberries
  • Summer Squash (zucchini, yellow squash)
  • Swiss Chard
  • Turnip Greens
  • Tomatoes
  • Many Herbs

Source:

GrowNYC. What’s Available. GrowNYC Website. 2015. Available at: http://www.grownyc.org/greenmarket/whatsavailable. Accessed June 8, 2015.

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Watermelon and Feta Salad with Balsamic Drizzle

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Watermelon and Feta Salad with Balsamic Drizzle

Summer isn’t over yet – and thank goodness! This simple summer salad is too good to pass up! This low-calorie salad is a perfect dish to serve while entertaining as a sweet, refreshing appetizer that won’t fill your guests up too much before the entrees. Watermelon contains hydrating water for hot summer days and spinach offers up folate, vitamin K, vitamin C and iron. And the best part? This salad takes less than 5 minutes to prepare!

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Ingredients (serves 2):

2 C watermelon, cubed

1 oz (about 1/4 C) reduced-fat, crumbled feta cheese

2 C spinach, raw

2 Tbsp balsamic vinegar

*Entertaining? Just keep doubling the recipe until you have enough – this recipe is super simple to make for 1 person – or 20! 

Directions:

1. Divide spinach evenly into two bowls (or small plates).

2. Top each plate with 1 C watermelon and 1/8 C crumbled feta cheese. Drizzle 1 Tbsp balsamic vinegar over each plate. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 96 calories, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 4 mg, Carbohydrates 16 g, Fiber 2 g, Protein 5 g, Sodium 225 mg, Calcium 86 mg

Southwestern Salad

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Spinach Salad with Black Beans, Grilled Chicken and Avocado

This simple salad is a must-try for summer. I am always trying to make my salads interesting by using different textures and flavors. Black beans and chicken add protein and flavor to this bed of veggies, while avocado adds satisfying texture. Also, this Southwestern-style salad has a kick to it – perfect for the summer heat!

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Ingredients (serves 1):

3 oz grilled chicken breast, grilled with spices (chili powder, ground black pepper, cayenne pepper) *This is a great use of leftovers. No leftovers and don’t feel like cooking a chicken breast for lunch? I like Applegate Farms Fully Cooked Southwestern Style Grilled Chicken Breast  strips

2 Tbsp cooked black beans (*If canned, look for Low-Sodium or No Salt Added varieties and rinse in a colander)

1/4 avocado, chopped

6 cherry tomatoes, halved

1/4 C cucumber slices

2 C spinach, raw

2 Tbsp sweet corn kernels (*I like to use frozen sweet corn kernels and simply microwave them or thaw them before use)

1/2 red bell pepper, diced

2 Tbsp roasted red pepper dressing (I like Greenway’s Organic Roasted Red Pepper Vinaigrette)

Directions:

1. Place spinach in medium-sized bowl. Add avocado, cherry tomatoes, cucumber slices, corn and red bell pepper.

2. Warm black beans in microwave (about 25 seconds). Add to salad.

3. Warm chicken in microwave (about 1 minute) and chop. Add to salad.

4. Drizzle dressing over salad and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 342 calories, Total Fat 15 g, Saturated Fat 1 g, Cholesterol 56 mg, Carbohydrates 30 g, Fiber 11 g, Protein 29 g, Sodium 362 mg, Calcium 114 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.