Quick and Easy Chopped Avocado Salad

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

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A Very Veggie Egg Scramble

Scrambled Eggs with Vegetables

This simple breakfast guarantees you will start the day on top with a rainbow of vegetables before you even walk out your door. Broccoli and spinach offer up vitamin K and folate, while tomatoes and red bell peppers offer vitamin A. Also, eggs will keep you feeling full from their high protein content without weighing you down!

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Ingredients (serves 1):

1 whole egg, large

2 large egg whites

1/4 C broccoli florets , chopped into small florets

6 cherry tomatoes, cut in halves or quarters

2 Tbsp mushrooms, chopped

2 tbsp chopped onion (I love vidalia onion this time of year!)

1 C spinach, raw

1/4 red bell pepper, chopped

2 Tbsp reduced-fat crumbled feta cheese

1 tsp butter or margarine (I like Smart Balance with omega-3 fatty acids added)

splash nonfat milk

dash salt

dash ground black pepper

Directions:

1. Warm butter or margarine in small skillet over medium heat. Add onion and cook for 3-4 minutes.

2. Add tomatoes, mushrooms and bell pepper to skillet and cook another 5 minutes, stirring occasionally. Add spinach and cook until wilted (about 2 minutes).

3. Place broccoli florets in covered, microwave-safe bowl and steam for 30-45 seconds, until broccoli is bright green (but still firm).

4. Crack egg in small mixing bowl and add two egg whites. Add splash of milk, salt and pepper. Whisk well and pour over vegetables in skillet. Cook until egg is cooked through (approximately 7-10 minutes). Add steamed broccoli and feta cheese. Cook for another minute (so cheese melts) and remove from heat. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 206 calories, Total Fat 9 g, Saturated Fat 3 g, Cholesterol 190 mg, Carbohydrates 13 g, Fiber 4 g, Protein 20 g, Sodium 601 mg, Calcium 145 mg

A Different Way To Relax – Massaged Kale Salad

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

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

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