Tag Archive for: salad

Balsamic Vinaigrette

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Looking for a way to utilize what you have during the madness. Making your own salad dressing is one of the easiest things to do in the kitchen. Our RD Michelle shares her balsamic vinaigrette.

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Balsamic Vinaigrette

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Ingredients

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2 tablespoon Balsamic vinegar

2 teaspoon Dijon mustard

4 tablespoon Olive oil

pinch salt and pepper

Instructions

  1. Mix vinegar and Dijon mustard
  2. Add salt and pepper to taste
  3. Whisk in oil until smooth and creamy
  4. Enjoy with your favorite salad!
  • Prep Time: 5

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Summertime Watermelon Salad with Cucumber, Feta, and Blueberries

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Do you know what you are making for the fourth of July celebrations? This is a great one to take to an outdoor cookout or other Summer events! It is booming with colors – RED, WHITE and BLUE! It is juicy, flavorful and refreshing.

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Summertime Watermelon Salad with Cucumber, Feta and Blueberries

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Ingredients

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4 cups watermelon, cut into cubes

1 cup fresh blueberries

1.5 cups cucumber, diced

1 cup crumbled feta cheese

Mind and basil leaves to your liking, chopped

Honey lime dressing:

Juice of 1 lime

2 Tbsp olive oil

2 Tbsp honey

Salt to taste

Instructions

  1. Mix all ingredients of the honey lime dressing vigorously until well combined.
  2. In a large serving bowl, combine cubed watermelon, blueberries, diced cucumber, feta. Toss with the honey lime dressing.
  3. Serve and enjoy!
  • Prep Time: 15

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Mix & Match Autumn Salad

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Making the perfect autumn salad doesn’t have to be complicated! In fact, some of the ingredients listed below might already be a part of your other holiday dishes which means more time and money spent on other things – something that is always welcomed this time of year.

Nutrition-Bonus:  
With cold and flu season now in full swing, it is even that much more important to do what we can to strengthen our immune system. Greens like spinach and kale pack a powerful punch of beta carotene and vitamin C while healthy fat sources such as nuts and seeds add vitamin E for enhanced immune support.
Have a safe and joyous holiday season!  ~ AS
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Mix & Match Autumn Salad

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Ingredients

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Green Base

4 cups of Spinach

4 cups of Arugula

4 cups of Kale

4 cups of Romaine Lettuce

Vegetables  

1 cup of Brussel Sprouts (shredded)

1 cup of Cold or Roasted Beets (chopped or sliced)

1 cup of Roasted Squash (chopped or sliced)

Fruit

1/2 cup of Pears

1/2 cup of Pomegranates

1/2 cup of Apples

Protein 

1/2 cup of Garbanzo Beans (rinsed and drained)

1/2 cup of Cheese of Choice (Fall Favorites – Feta & Blue Cheese)

1/3 cup of Toasted Almonds/Pecans

1/3 cup of Roasted Pumpkin Seeds

Dressing (2 tbsp per serving recommended)

1/2 cup of Balsamic Vinaigrette

1/2 cup of Apple-cider Vinaigrette

1/2 cup Honey Mustard

Instructions

  1. Pick ONE (or two) item from each group listed below (Tip: IF including two items from one group, use 1/2 servings for each)
  2. Toss all ingredients EXCEPT the dressing together (Tip: add nuts and seeds right before serving for more crunch!)
  3. Encouraged guests to pour their own dressing so that each guest can add the amount that is just right for them!
  • Prep Time: 20

Nutrition

  • Serving Size: 4

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Winter Slaw with Orange Honey Vinaigrette

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Winter Slaw with Orange Honey Vinaigrette

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Ingredients

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Winter Slaw

8 oz of Shredded Red Cabbage

Fronds of 3 Fennel Bulbs, Diced

1 cup of Lacinto Kale, Shredded

3 Small Mandarine Oranges Peeled, Sectioned, and Diced

Orange Honey Vinaigrette

Juice of 1 Small Mandarin Orange

3 tablespoon of Honey

1/4 cup of Extra Virgin Olive Oil

3 tablespoon of Apple Cider Vinegar

Salt and Pepper to taste

1/4 cup of Chopped Pecans or Walnuts (optional)

Instructions

  1. Place cabbage, fennel, kale, and oranges in a salad bowl.
  2. Shake together orange juice, honey, oil, and vinegar in a jar. Taste and adjust with more honey or vinegar-based on your personal preference.
  3. Toss vegetables with dressing. Refrigerate salad for 3-6 hours.
  4. Taste the salad and add salt and pepper to taste. Toss with nuts if using and serve.

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Summer Salad Meal Prep

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Break out and try something new with these easy salad recipes! Summer is a great time to try a variety of light and easy meal prep options that won’t weigh you down while you’re out in the heat. Here are four summer salad recipes to try out, and the best part is they are practical and cute when you save them in a mason jar! All of these recipes are packed full of nutrient dense fruits and veggies for every occasion.

  1. Southwest Chicken Salad: 2 Tbs southwest ranch, 1 roma tomato (diced), 1/4 C cucumber (diced), 1/4 C corn, 1/2 C black beans, 1/2 jalapeno (sliced), 3/4 C grilled chicken breasts (diced), 1/4 avocado (sliced), 1 C chopped romaine lettuce.
  2. Greek Salad: 2 Tbs balsamic dressing, 1 tomato (diced), 1/4 C cucumber (diced), 1/2 C chickpeas, 2 Tbs diced red onion, 3/4 C grilled chicken breasts (diced), 1/4 C kalamata olives, 2 Tbs feta, 1 C chopped romaine lettuce.
  3. Chicken Quinoa Berry Salad: 2 Tbs raspberry vinaigrette, 1/4 C quartered strawberries, 1/2 C cooked quinoa, 1/4 C blueberries, 3/4 C grilled chicken breasts, 1/4 C goat cheese crumbles, 1/4 avocado (diced), 2 Tbs almonds, 1 C arugula.
  4. Thai Peanut Chicken Salad: 2 Tbs peanut dressing, 1/4 C red bell pepper, 2 Tbs green onion (diced), 1 carrot (shredded), 1/2 C cooked quinoa, 2 Tbs cilantro (diced), 1/4 C mango (diced), 3/4 C grilled chicken breasts (diced), 1 C romaine, 2 Tbs chopped cashews.

Notes* Add all ingredients in the order in which they are written to keep fresh

For additional details check out the recipes at https://www.ambitiouskitchen.com/four-mason-jar-salads-with-just-bare-chicken/

-KM

 

 

From a Dietitian’s Kitchen – Fresh Pear and Pomegranate Salad

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Pears and pomegranates are currently in season and are a great addition to a green salad. Pomegranates are rich in antioxidants as well as fiber, vitamins, and minerals. Some refer to them as one of the “super foods.” One-half cup of arils/seeds of the pomegranate contains 75 calories, 15 gm carbohydrates, and 3 gm fiber. Pears are a great source of vitamin C, copper, and fiber. Pears are said to have more nutrients per calorie than calorie per nutrient!

 

Enjoy this fresh winter salad while getting a great supply of nutrients!

 

Salad:

1 head Romaine

Arils/seeds removed from 2 pomegranates

1 pear cut into thin slices

 

Dressing:

½ C sugar

1 tsp dry mustard

½ tsp salt

1/3 C apple cider vinegar

1 C oil

1 ½ Tbsp grated onion

1 Tbsp poppy seeds

 

Make dressing in advance and let chill in refrigerator.

Just before serving drizzle over salad.

Recipe makes enough dressing for salad for 2 meals.

 

-CB

 

Want to try using a fresh, whole pomegranate? Here’s a neat tutorial video we found: https://www.youtube.com/watch?v=2gyFM1Y8tqY