Citrus Moroccan Carrot Lentil Salad

Okay so this is one of the recipes that has come out of myself wanting to be more adventurous with the meals I make for myself for lunch. Since we are eating at home more than before I wanted to venture out of my normal cooking and start cooking with other flavors or use them in a way I wouldn’t have thought of.

This recipe is one that has come from that challenge that ended up being really tasty! This will probably be a really good recipe to keep in mind in the winter since citrus fruits are at their peak.

If you are someone that likes to mix flavors this you will like this sweet/savory/citrus-y “salad”. And side note – I might just start roasting my carrots with these spices on the regular. I was never much of a carrot person when I was little. Something kids are suppose to love right? Not me. I did not like sweet vegetables – carrots and peas – you can forget about it. Slowly I’ve come to love them both, and for carrots especially roasting them. Well almost any vegetable, roasting I feel brings out all the flavors.

With this salad you have a serving of fruit with the oranges, vegetable with the carrots, and your protein with the toasted almonds and lentils. 1 cup of lentils = 18g of protein! And I don’t think I need to mention the amount of fiber, but trust me there’s plenty in this recipe.

I hope you enjoy venturing out to try this if this looks like something out of the ordinary!

Citrus Moroccan Carrot Lentil Salad

  • Servings: 4 lunch servings
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Ingredients

  • 1 c green lentils, dry
  • 2 c vegetable broth
  • 1 lb carrots cut on bias
  • 4 Tbsp olive oil, divided
  • 1/2 tsp cinnamon
  • 1/2 tsp paprika
  • 1/4 tsp ground cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1 onion, chopped
  • 1/4 cup lemon juice
  • 1-2 Tbsp fresh dill
  • 1 orange, peeled and chopped
  • 1/4 cup toasted almond slivers

Directions

  1. Preheat oven to 400 degrees F.
  2. Add green lentils and broth to a pan and simmer for 20-25 minutes or until the liquid is almost completely absorbed.
  3. Meanwhile, toss your cut carrots pieces in a large bag with 2 Tablespoons olive oil, cinnamon, paprika, cumin, garlic powder, and onion powder. You can also add a sprinkle of salt and pepper if you desire. Toss to coat.
  4. Add carrots to a baking sheet and roast in the oven for 30 minutes, moving them around about 15 minutes in.
  5. Once lentils are done cooking, drain any excess liquid and add to a large mixing bowl or dish to cool.
  6. Cook the chopped onion on a small skillet and wait until the onion is translucent and starts to brown slightly. (6-8 minutes) Once cooked, add them to the mixing bowl.
  7. Clean out small skillet and add 1/4 cup slivered almonds and cook on low constantly stirring so they don’t burn and toast the almonds. 3-4 minutes. Add to the lentil/onion mixture.
  8. Whisk together in small bowl the other 2 tablespoons of olive oil and the 1/4 cup lemon juice. Chop up the orange and get the fresh dill chopped.
  9. Once the carrots are done, toss them with the lentils, onion, and almond mixture. Wait for them to cool, about 10 minutes. Add in the dressing, dill, and orange pieces. Mix together. Add salt if needed.
  10. Eat immediately, or after cooled in the fridge. Enjoy!

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Summer Peach & Roasted Chickpea Salad

For some reason I have been craving peaches. Don’t get me wrong – peaches are delicious and it’s their season to shine, but I don’t usually crave them. Or when I think about what I wanted to put in a smoothie, or thinking of what I want for lunch, peaches don’t usually come to mind.

Well that’s changed! For a week every time I thought about what I was hungry for, peaches came to mind. I was truly craving them! I know when I keep thinking of a food throughout the day or think about it over days, it’s gonna have to happen.

I thought I’d share one of the meals I made with them that turned out so good! Here is another non-scheduled, just so happened I made it, and it was delicious so I thought I’d share – recipe. Enjoy!

Summer Peach & Roasted Chickpea Salad

  • Servings: 4 Servings
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Ingredients

  • 1 can chickpeas or garbanzo beans, drained and rinsed OR about 2 cups cooked
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried parsley
  • 4-5 tablespoons olive oil, divided
  • salt and pepper, if desired
  • 2 large peaches, or 4 small (I used 4 small yellow peaches)
  • 4 slices red onion
  • 1 cup toasted slivered almonds
  • 1 cup goat cheese crumbles
  • 3 tablespoons balsamic vinegar
  • 1 garlic clove, minced
  • 1/2 teaspoon dijon mustard
  • Baby Spinach

Directions

  1. Preheat the oven to 350 degrees F.
  2. Put chickpeas in sandwich ziplock bag. Add spices, 1-2 tbsp of olive oil, and salt and pepper if desired. Toss until coated.
  3. Add chickpeas to a baking sheet and bake for about 20 minutes. Let cool for about 10 minutes.
  4. If slivered almonds are not already toasted, add the almonds to a dry skillet and toast on medium heat. Continually toss to make sure they do not burn. Take off heat when they are browned (about 5 minutes).
  5. Make the dressing. Whisk together balsamic vinegar, 3 tbsp olive oil, garlic clove, and dijon mustard.
  6. Once chickpeas are cooled you can start to assemble your salad.
  7. Since this makes 4 servings, it would be 1/4 of the chickpeas, 1/4 cup toasted almonds, 1/2 peach or 1 small peach sliced, 1 slice of red onion, 1/4 cup goat cheese crumbles on top of a bed of spinach. Drizzle with the dressing.

Sweet Potato, Black Bean, and Pineapple Salad

I love sweet and savory! And there are times of the year I crave pineapple. Spinach and pineapple smoothies, grilled pineapple, cold pineapple chunks to snack on, pineapple chicken salad (or chickpea salad for me), etc. This recipe brings pineapple into my lunch or dinner and I love it! I’m sure using grilled pineapple and grilled sweet potatoes would add another layer of flavor that would be amazing! But here are some reasons why I love this salad from a nutrition stand point.

Black Beans
  • Excellent Source of Fiber
  • High in Antioxidants – neutralizing cell damage
  • High in Iron – helps to bring oxygen to the cells
  • High in Calcium – bone health
  • High In Potassium – maintains healthy blood pressure and heart rate
Sweet Potatoes
  • Excellent Source of Fiber and Starch – which breaks down easily and is soothing to the stomach, even helping stomach ulcers.
  • High in Vitamin C and Zinc for Immune Health
  • High in Beta-Carotene – lowers inflammation inside and out
  • Helps to Regulate Blood Sugar
Pineapple
  • High in Vitamin C for Immune Health
  • High in Manganese for Bone Health and Connective Tissue
  • Contains the Digestive Enzyme Bromelain which Aids the Liver, and Breaks down Mucus in Sinuses and Lungs
  • Anti-Inflammatory

And then you add in the vitamins and minerals in the lime juice, the healthy fats in the avocado, and the metal detoxing benefits of cilantro – holy cow! I love this salad! Feel free to indulge! We also have roasted corn on the side to add for those who don’t have an adverse effect like me.

Sweet Potato, Black Bean & Pineapple Salad

  • Servings: 4 servings as a meal | about 2 cups each | 16 ounces
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Ingredients

  • 4 medium sweet potatoes, cut into 1 inch chunks
  • 2 tablespoons olive oil
  • 2 tbsp ground cumin
  • 1 tsp chili powder
  • 1/2 teaspoon chipotle chili powder
  • 1/8 tsp ground cinnamon
  • 1 (15 oz) can black beans, rinsed and drained
  • 1 1/2 cup fresh diced pineapple
  • 1/2 small red onion, diced
  • 1/4 cup finely chopped fresh cilantro
  • 1/4 cup lime juice, about 2 limes
  • 1 garlic clove, minced
  • salt and pepper, to taste
  • fresh chopped avocado as topping, optional
  • roasted corn as topping, optional

Adding chicken breast or shrimp to this would be a great way to make it a meal for those that are not plant-based.

Directions

  1. Preheat oven to 400 degrees. Mix together the olive oil, chili powder, chipotle chili powder, cumin, and cinnamon. Toss the sweet potato chunks with the olive oil mixture in a gallon size bag to distribute spices. Spread on baking sheet. Bake for 30-35 minutes, toss about 1/2 way through. Once cooked, remove from heat and set aside to cool.
  2. While the sweet potatoes are cooking, make the rest of the salad. In a large bowl, mix together the black beans, diced pineapple, diced red onion, chopped cilantro, lime juice, and garlic.
  3. Once the sweet potatoes are cooled, add to the black bean mixture and toss. If desired, add salt and pepper, and top with avocado and/or roasted corn.

Nutritional Information

*This is not including any added salt, the avocado, or roasted corn as a topping if you choose to add it.

273 calories | 8 g total fat | 1.3 g polyunsaturated fat | 5 g monounsaturated fat | 1.2 g saturated fat | 0 g trans fats | 0 mg cholesterol | 455 mg sodium | 44 g carbohydrates | 18 g fiber | 6 g sugar | 12 g protein | 285% vitamin A | 49% vitamin C | 583% vitamin K | 55% magnesium | 25% iron

Barbecue Chopped Salad

Nothing says summer quite like barbecue. And in Texas, we love our barbecue and barbecue sauces. I try to get in the smokey flavors any way that I can.

This salad is one you can take as a side to a picnic, or top it with barbecue chicken, sliced sausages, or chickpeas (like I have below) and have it as a meal. It’s an easy summer dinner that doesn’t heat up your house. Then adding the Yogurt Ranch recipe I have to it helps to give you not only the smokey barbecue flavor, but the creaminess without it being heavy and you can make it dairy free.

Barbecue Chopped Salad

  • Servings: Makes 12 cups or more, 6-8 side servings, or 4-6 main servings with BBQ chicken, sausage, or chickpeas
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Ingredients

  • 2 heads of lettuce, chopped
  • 1 lb. cherry tomatoes, chopped
  • 1 cucumber, sliced and then quartered
  • 1 yellow bell pepper, chopped
  • 1/2 medium red onion, chopped
  • Toppings and Sauces
  • Avocado, optional on side
  • BBQ Sauce (I use Stubbs Original since it’s lower in sugar than most)
  • Yogurt Ranch
  • BBQ Chicken, Sausage, or Chickpeas

Directions

  1. Wash all vegetables, chop, and mix together.
  2. Top with any toppings and sauce.
  3. Enjoy!

If you are taking it somewhere, make sure to keep sauces and toppings separate so the lettuce doesn’t get soggy.

Nutritional Information
2-3 cups of Salad with 1 Roasted Chicken Breast, 2 tbsp Average BBQ Sauce, & 4 tbsp Yogurt Ranch

407 calories | 6.9 g fat | 1.5 g polyunsaturated | 2.2 g monounsaturated | 1.8 g saturated | 0 g trans fats | 149 mg cholesterol | 550 mg sodium | 32 g 23.5 g carbohydrates | 3 g fiber | 15.5 g sugar | 60 g protein | 113% Vitamin A | 95% Vitamin C | 78% Vitamin K

Nutritional Information
2-3 cups of Salad with 3/4 cup drained canned Chickpeas, 2 tbsp Average BBQ Sauce, & 4 tbsp Yogurt Ranch

426 calories | 4 g fat | 1.3 g polyunsaturated | 0.7 g monounsaturated | 0.4 g saturated | 0 g trans fats | 0 mg cholesterol | 734 mg sodium | 52 g carbohydrates | 10 g fiber | 20 g sugar | 16 g protein | 113% Vitamin A | 95% Vitamin C | 82% Vitamin K

Simple 3-Ingredient Kale Salad

This is one of my favorite go-to lunches when I’m running around! 3 simple ingredients. That’s it! Using avocado as a dressing is something I learned from Engine 2. It makes perfect sense. Especially with kale. It’s so rough and hearty that massaging in the avocado into the leaves isn’t going to hurt it one bit and it’s easier to eat. I also love this salad because it’s great for inflammation.

Avocado

Avocados are rich in monounsaturated fats (good fats) which have been shown to lower inflammation. Monounsaturated fats have been shown to reduce insulin resistance and regulate blood sugar levels because of this. They also contain vitamin E, vitamin C, manganese, selenium, and zinc which is beneficial to help soothe inflammation.

Kale

Kale has a 1:1 ratio of omega-3 and omega-6 fatty acids which is a combo that is balanced so that it is anti-inflammatory. It’s high in antioxidants like beta carotene which is fat-soluble. Which means that it is broke down by fat. So the fat in the avocado in this salad will help break down and be better absorbed into your body. They work hand and hand.

Red Onions

Red onions are high in an antioxidant called Quercetin. You might have heard me talk about this before. It works as an anti-histamine so it’s one of the foods that is great for allergy sufferers. Along with that among other things, not just an allergic response, but it helps with inflammation in the body.

Here is my simple 3-ingredient kale salad that I use for lunch for busy weeks.

Simple 3-Ingredient Kale Salad

  • Servings: 3-4 Large Servings or 6-8 Side Servings
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Ingredients

  • 1 large bunch curly kale, leaves torn into bite size peices
  • 1 medium avocado, pitted
  • 1 small red onion, about 1 cup
  • Optional
  • Juice of 1 large Lemon
  • Salt and Pepper, if desired

Directions

  1. Put washed and torn kale in a large mixing bowl.
  2. Take the flesh of the avocado and add to the bowl. I usually will cut the avocado into small pieces before adding. With your hands, press the avocado into the kale. Since kale is so hardy and rough, it can take being mashed. Massage the avocado into the kale until all the avocado is incorporated and kale is a little softer.
  3. Add chopped red onion and toss.
  4. Add lemon juice and salt and pepper if desired. I usually have these on hand always so I don’t see it as extra ingredients.
  5. Serve immediately, or later that day. It will keep in the fridge for a few hours.

Nutritional Information

For 4 Large Servings with Lemon Juice

139 Calories | 8 g total fat | 1.3 g polyunsaturated fat | 4.9 g monounsaturated fat | 1 g saturated fat | 0 g trans fats | 0 mg cholesterol | 43 mg sodium | 15.5 g carbohydrates | 7 g fiber | 3.6 g sugar | 5.5 g protein | 434% Vitamin A | 175% Vitamin C | 799% Vitamin K | 16% Calcium | 21% Magnesium | 10% Iron | 16% Potassium

Baby Kale & Quinoa Salad

This is one of my favorite lunch recipes! It’s simple and easy to prep.  It’s packed with flavor and easily digestible energy sources to keep you going without the slump of the mid-afternoon. Plus every bite is a mouthful of nutrient dense, high fiber foods. Let’s look at a few nutritious components of this salad.

Quinoa

Per 1 Cup

  • 8 grams of Protein
  • 5 grams Fiber
  • 15% RDA of Iron
  • 13% RDA of Zinc
  • Contains a small amount of Omega-3 Fatty Acids
Baby Kale

I enjoy baby kale since it’s easier to chew and can have a sweeter, milder taste than regular curly kale, but pretty much has the same nutritious benefits. So if you want raw kale in your salad, use baby kale next time to see how you like it.

Per 1 Cup

  • 3 grams of Protein
  • 2 grams of Fiber
  • 134% DV of Vitamin C
  • 206% DV of Vitamin K
  • Loaded with powerful Antioxidants

So dig in and enjoy!

Baby Kale & Quinoa Salad

  • Servings: 4 Servings
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Ingredients

  • 1 cup quinoa
  • 2 cup water
  • 1 Tbsp extra virgin olive oil
  • 3 Tbsp Apple Cider Vinegar
  • 1 Tbsp honey or agave
  • 2 tsp Dijon mustard
  • 3/4 cup dried cranberries
  • 1 shallot, sliced
  • 2 tbsp fresh flat leaf parsley, chopped
  • 1 15oz can (1 1/2 c) garbanzo beans
  • salt and pepper, to taste
  • 1 5 oz pkg of baby kale

Directions

  1. In a small pot, add quinoa and broth and simmer for about 15-20 minutes or until liquid is absorbed and quinoa is fluffy. Turn off heat and set aside.
  2. Meanwhile, make the dressing. Whisk together olive oil, apple cider vinegar, honey, and mustard. Pour into medium size mixing bowl.
  3. Add the cranberries, shallot, parsley, and garbanzo beans to the medium bowl and mix with the dressing.
  4. Once quinoa is cooled, add to the dressing mixture and combine together.
  5. To serve, take a handful of baby kale and top it with about 1 cup of the quinoa mixture and eat immediately!
  6. To store, keep the quinoa mixture separate from the baby kale until ready to eat.

Nutritional Information

449 Calories | 9.6 g Fat | 1.1 g saturated fat | 0 g Trans Fats | 0 mg Cholesterol | 315 mg Sodium | 72 g Carbohydrates | 13.6 g Fiber | 9.6 g Total Sugar | 18.2 g Protein

Macro Sources

65% Carbohydrates | 19% Fat | 16% Protein

Dietary Servings per Portion
  • 0.4 Fruit
  • 2.1 Grain
  • 0.6 Meat Alternative
  • 2.5 Vegetables
Meal Prep

If you are wanting to have this salad for lunches throughout the week, here is how I pack mine. Keep the baby kale separate from the quinoa mixture since it will wilt the leaves, and store in the fridge! As you can see, I have sophisticated meal prep skills. : )

 

Caesar Salad with Yogurt Dressing & Homemade Croutons

I don’t know of too many people who don’t like Caesar Salad. It’s lettuce, a creamy dressing, and then the crunch of flavorful croutons. I originally had a recipe for a cashew dressing to make it dairy free, but since have made a yogurt version (using plant-based yogurt or dairy-based) so that it is low fat but still creamy, delicious, and not so heavy. But first, I want to share how I make my own croutons.

Home-Made Croutons

Croutons can be expensive for how much you get, and almost always have dairy in the ingredients. Here is how I get around that. This recipe will fill about a 1/2 gallon bag when you’re done. Half the recipe if you need to.


Homemade Croutons

  • Servings: 1/2 gallon size bag, enough for 12 salads, 6 croutons each
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Ingredients

  • 6 slices of bread of your choice
  • 1/4 cup Olive oil
  • 3-4 tbsp Italian seasoning
  • Salt & Pepper (if desired)

Directions

  1. Preheat oven to 400 degrees.
  2. Take 6 slices of bread and cube them. About 9-12 cubes each. Slice twice one way to make ribbons, and 2-3 times the opposite way.
  3. Spread on a cookie sheet (prepared with aluminum foil or parchment paper).
  4. Drizzle with olive oil. Sprinkle with Italian Seasoning and salt and pepper.
  5. Pop in the oven for 15-20 minutes or until the bread starts to brown. You might want to shake the pan around or flip them about half way through to make sure they get dry. Let cool. Add to salad or store in ziplock bag for about a week.

Nutrition Information (Whole Wheat Croutons Only)

1/2 slice worth of croutons per serving

84 calories | 5 g fat | 0.7 g saturated fat | 0 g trans fat | 0 mg cholesterol | 323 mg sodium | 7.9 g carbohydrate | 1 g fiber | 0.8 g sugars | 1.8 g protein

Energy Sources

38 g carbohydrates | 54% fat | 9% protein

Dietary Servings per Portion

0.4 Grain

 

So simple and easy that I always make my own croutons now. No added flavors or seasonings I don’t want. No hidden allergens. And it can be a healthy whole grain bread that I like.

Onto the salad!

Caesar Salad with Yogurt Dressing & Homemade Croutons

  • Servings: 6 servings
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Ingredients

  • 3 hearts of romaine, chopped
  • 1/4 red onion, optional
  • 1/4 cup plain unsweetened yogurt, I used Kite Hill’s Plain Almond Milk Yogurt
  • 2 cloves garlic
  • 1 tbsp apple cider vinegar
  • 1 tbsp dijon
  • 1 tbsp miso paste, for soy free I use chickpea miso
  • 1 tbsp capers
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 cup Homemade Croutons
  • 1/4 cup Parmesan or my Nut Parmesan

Directions

  1. Add washed and chopped romaine hearts to a large bowl.
  2. In a blender add yogurt, garlic, apple cider vinegar, dijon mustard, miso, capers, salt and pepper and blend until smooth.
  3. Add red onion if using, croutons, and parmesan to the romaine and toss. Right before serving, add in the dressing a small amount at a time and mix together until lightly covered.
  4. Serve immediately and enjoy!

Nutrition Information

124 calories | 3.3 g total fat | 1.1 g saturated fat | 0.8 polyunsaturated fat | 1.0 g monounsaturated fat | 0 g trans fat | 4.5 mg cholesterol | 379 mg sodium | 16.5 g carbohydrates | 7.3 g fiber | 4.7 g sugar | 7 g protein

Macro Sources

53% Carbohydrates | 24% Fat | 23% Protein

Dietary Servings per Portion
  • 0.2 Grain
  • 0.1 Milk Alternative
  • 5.3 Vegetables

Greek Chickpea Salad or Pita Filling

This is a great recipe to add to your meal prep for lunches. I always look for lunches that won’t “bring me down” come the mid-afternoon slump. Sometimes you just can’t avoid it, but I do notice that whatever I eat for lunch can directly effect it. Easily digestible carbohydrates and raw food always keeps me running! Not all people are the same, but for me this recipe truly does the trick for busy days. Whether I have it as is, a bean salad, or I have it in a whole wheat pita – this is something I keep in mind for lunches.

Let’s talk a little about why this recipe is nutritious.

Chickpeas
  • High in Fiber – Good for Weight Management and Bowel Health
  • Can Help to Reduce LDL (bad) Cholesterol
  • Omega-3 Fats – Reduce Inflammation
  • Good Source of Protein
  • Rich in Minerals for Bone Health
Low-Fat Yogurt
  • Good Bacteria for Gut Health & Immune Health
    • Relieves bloating and cramping
    • Combats bacteria in the stomach and intestines that can cause infection.
    • Helps prevent yeast infections by balancing pH levels
Cucumbers
  • Promotes Detoxification by Helping the Liver
  • Balances pH in Body
  • Balances Blood Sugar
    • A hormone in cucumbers helps the pancreas to utilize insulin
  • High in Vitamins & Minerals for Eye, Bone, Teeth, and Nail Health

Meal Prep Tip

If you are making this in advance, make sure to pat dry the chopped cucumber and tomatoes before adding them to the bowl. This will dry up excess water/juice so that the salad doesn’t become watered down the next day or two when you eat it.

Greek Chickpea Salad or Pita Filling

  • Servings: 4 Servings
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Ingredients

  • 2 cans chickpeas or garbanzo beans, drained, rinsed, and patted dry
  • 1/2 cucumber, diced
  • 1/4 medium red onion, diced
  • 1 cup cherry tomatoes, diced
  • 1/2 cup unsweetened plain yogurt
  • juice from 1 lemon, about 1/4 cup
  • 1-2 tbsp fresh dill, minced
  • 1 clove garlic, minced
  • salt and pepper, if desired
  • whole wheat pitas, if using

Directions

  1. Take the chickpeas, cucumber, red onion, and cherry tomatoes and stir together.
  2. In a small bowl make the yogurt sauce. Combine the yogurt, lemon juice, fresh dill, and garlic and combine.
  3. Add the yogurt sauce to the chickpea mixture and taste. If desired, add salt and pepper.
  4. Serve immediately as a bean salad, in pitas, or store for later.

Nutritional Information

349 calories | 5.5 g total fat | 0.5 g saturated fat | 2.1 g polyunsaturated fat | 1.1 g monounsaturated fat | 0 g trans fat | 1.2 mg cholesterol | 484 mg sodium | 56 g carbohydrates | 15.5 g fiber | 11.2 g sugar | 19.1 g protein

Macros

64% Carbohydrates | 14% Fat | 22% Protein

Dietary Servings per Portion
  • 0.3 Fruit
  • 1.2 Meat Alternative
  • 0.2 Milk Alternative
  • 2.8 Vegetables

Swiss Chard & Pomegranate Salad with No Oil Dressing

I think I have a favorite salad for each leafy green. This is my favorite salad recipe using Swiss chard. I think it’s my prettiest salad, and one of the best parts – the salad dressing I use doesn’t have oil.

Like I’ve said in other posts, I like getting my healthy fats in other ways than oil. Sometimes oil is necessary but especially in the winter time, I don’t know about you, but I have no problem getting my daily amount of fat for the day! I usually have this salad along with other things that have fat in it to balance it out. For this salad in particular, you won’t miss the oil. Use your fat choices for the butter on your potatoes. : )

Make sure to chop up your Swiss chard. They can be huge leaves and hard to eat and the rest of the chopped ingredients can get lost. I usually tear the leaf from the stem. Roll the leaf and slice it into ribbons (chiffonade cut) and then chop it again if needed. It makes it so much easier to eat and everything is usually mixed evenly.

Swiss Chard
Just like other leafy greens, it’s high in vitamins, minerals, and fiber.
  • Vitamin K – bone density
  • Vitamin C – immune health
  • Magnesium – regulates nerve function, glucose, and blood pressure
  • Potassium – blood pressure
  • Iron – blood oxygen level
  • Good source of fiber
Pomegranates
It’s main health benefits come from the anti-oxidants that are contained in it. Plus it adds a crunch to the salad!
  • High in antioxidants
  • Anti-inflammatory
  • Healthy Blood Pressure
  • Lowers LDL cholesterol

 

Swiss Chard & Pomegranate Salad with No Oil Dressing

  • Servings: 6-8 side servings
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Ingredients


– 1 bunch of rainbow Swiss chard, sliced into ribbons and then halved
– pomegranate seeds from 1 pomegranate (1/3-1/2 cup)
– 2 clementines, peeled and chopped
– 1/2 red onion, chopped
– 1 small tart apple (honey crisp or green apple works well), chopped
Dressing:
– 2 tbsp ACV (apple cider vinegar)
– 1 tbsp agave or honey
– 1/8 tsp coriander
– pinch of paprika
– salt and pepper to taste
– small squeeze of orange juice, 2 tbsp worth

Directions

  1. Toss all chopped ingredients for the salad together. If the pieces are about the same size everything will be mixed evenly and not all the chopped goodies will find it’s way to the bottom of the salad.
  2. Whisk together dressing in a small bowl. Toss together with salad right before serving.
  3. Note: With the dressing it will last a few hours before starting to wilt. Swiss chard take a little bit before it starts getting too soggy. But to make sure, wait until a few minutes before serving before adding the dressing.

Nutritional Information

59 calories | 0.3 g total fat | 0.06 unsaturated fats | 0.04 g saturated | 0 g trans fats | 0 mg cholesterol | 53 mg sodium | 14.6 g carbohydrates | 2.2  g fiber | 11 g sugar | 1 g protein | 64% Vitamin A | 31% Vitamin C | 225% Vitamin K

Super Greens with Clementines & Roasted Pecans

One of my favorite salad recipes! Usually dinner is the heaviest meal for me, so I like putting salads with dinner to keep it lighter. This recipe is what I usually put with spicy foods. Anytime I make something with Cajun seasoning, this is what I like to have on the side to cool it off. Not to mention it’s delicious and healthy.

Clementines
  • High in Vitamin C which boosts the immune system and promotes healthy skin
  • Aids in Digestion
  • High in Minerals
  • High in Antioxidants
Roasted Pecans
  • Healthy Fats
  • Helps Lower Bad Cholesterol
  • High Fiber
  • Energy Maintenance
  • Improves Brain Function

 

Super Greens with Clementines & Roasted Pecans

  • Servings: 4-6 servings, about 1 cup per serving
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Ingredients

  • 1/4 cup orange juice
  • 2 tbsp lemon juice
  • 2 tsp orange zest, or clementine zest
  • 2 tbsp olive oil
  • 2 tsp dijon mustard
  • salt & pepper
  • 4 clementines, peeled and in slices
  • 8-10 oz. Super Greens (I used swiss chard, spinach, and arugula)
  • 1 cup toasted chopped pecans

Directions

  1. Make the dressing. Whisk together the orange juice, lemon juice, orange zest, olive oil, and dijon mustard. Taste and add salt and pepper if desired.
  2. If your pecans are not already toasted, heat a small skillet on low without anything but the pecans and let it slowly toast while you constantly move them around so that they don’t burn. Once you start to small the pecans, turn off the heat and throw the toasted pecans in a small bowl to cool off.
  3. Take your greens, clementines, and cooled toasted pecans, and toss with the dressing. Serve immediately!

Nutritional Information

234 calories | 20 g fat | 5 g polyunsaturated <1 g omega 3, 4.5 g omega 6 | 12 g monounsaturated | 2 g saturated | 0 g trans | 0 mg cholesterol | 63 mg sodium | 14 g carbohydrates | 4 g fiber | 8 g total sugar | 4 g protein | 68% vitamin C | 206% vitamin A | 278% vitamin K | 11% iron | 24% magnesium