Wild Salmon Salad with Avocado, Edamame and Fresh Herbs

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2-3 servings

Here’s to a deliciously healthy, light, and refreshing, one-bowl summer salad!  Wild salmon, packed with protein, brain-boosting, inflammation lowering, heart-healthy omega 3 fats made naturally creamy with the addition of avocado.  Health-promoting fresh herbs, capers, and edamame add the perfect flavors and textures making it an amazing and easy to prepare meal to add to your weekday dinner rotation.

Ingredients:

·      2 cans wild salmon (I used Wild Planet)

·      1 ripe avocado roughly cubed

·      ½ cup chopped celery

·      ½ cup chopped cucumber

·      ¼ cup minced red onion

·      ¼ cup chopped cilantro

·      ¼ cup chopped parsley

·      1 cup cooked edamame

·      2 tablespoons Greek-style unsweetened almond milk yogurt (I used Kite Hill)

·      ¼ cup capers

·      Juice from 2 lemons

·      ¼ tsp. garlic powder

·      4 cups mixed baby lettuces

·      1 tbsp. olive oil

·      ½ tsp. Himalayan Sea salt

·      Freshly ground pepper

Preparation:

·      Add all ingredients to the bowl except the baby lettuce and olive oil. Mix with a spoon until thoroughly combined.

·      Toss baby lettuces with olive oil. Season with salt and pepper.

·      To prepare salad, plate the baby lettuces and scoop the salmon salad on top.

·      Squeeze more lemon over the salad.

·      Serve and enjoy!

Rotisserie Chicken Salad with Sauteed Vegetables

2 servings

This is a super easy lunch or dinner salad to make with either your own baked or roasted chicken or using a store-bought rotisserie chicken as I did.  Not only is it delicious and goes well with just about anything but it’s perfect for meal prepping so you have a batch made to use all week!

Ingredients:

Roasted veggies:

• 1 head chopped radicchio

• 1 cucumber, sliced

• 2 cups sliced Brussels sprouts

• 1 cup spinach

• 2 tablespoons dried oregano

• A handful of green olives

• 2 tablespoons Coconut Aminos

• Avocado oil

• Extra virgin olive oil

• 2 tablespoons freshly squeezed lemon or apple cider vinegar

 Chicken salad:

• 1 organic roast chicken

• 2 celery stalks, finely chopped

• 1 green onion, chopped

• 1 tbsp. lemon juice or apple cider vinegar

• Avocado Mayonnaise – I like Primal Kitchen

• Sea salt and freshly ground pepper to taste

 Preparation:

-       Heat the avocado oil in a skillet (I used a cast-iron skillet) then add the Brussels sprouts.  Season with salt, pepper, and coconut aminos for a little sweetness. Stir and cook until Brussels until they turn golden brown. When they are almost finished, add the spinach and sauté until wilted.

-       Pull the chicken meat from the bone and shred it in a large bowl. Mix with celery, onion, lemon juice, sea salt and freshly ground pepper, and mayo (use as much as needed to make it your desired level of creaminess.)

-       To plate the dish: put radicchio, cucumbers, olives on the bottom of the plate.  Add oregano, olive oil and squeeze fresh lemon juice or apple cider vinegar, and toss.

-       Add the sauteed veggies on top. Then add a big scoop of chicken salad in the middle.

-       Serve and enjoy!

-       Store leftover chicken salad in the refrigerator and use it throughout the week.

Rotisserie Chicken Salad with Roasted Vegetables

2 servings

Need a super easy lunch or dinner shortcut? Try making a yummy chicken salad using a store-bought rotisserie chicken.  It’s simple and delicious and goes well with just about anything. It’s perfect for meal prepping so you have a batch made to use all week!

Ingredients:

Roasted veggies:

• 1 Delicata squash, sliced and seeded

• 2 cups sliced Brussels sprouts

• 2 Japanese eggplants, sliced

• 2 handfuls mixed lettuces

• ¼ cup Coconut Aminos

• Avocado oil

• Extra virgin olive oil

Chicken Salad:

• 1 organic roast chicken

• 2 celery stalks, finely chopped

• 1 green onion, chopped

• 1 tbsp. lemon juice or apple cider vinegar

• Avocado Mayonnaise – I like Primal Kitchen

• Sea salt and freshly ground pepper to taste

Preparation:

• Preheat oven to 400 degrees.

• Spread veggies on a baking sheet and spray/mist or drizzle with avocado oil and season with salt and pepper. Bake for 25-35 minutes, tossing halfway during cooking. Remove veggies from the oven when done and spray/mist or drizzle with extra virgin olive oil.

• For a little sweetness, toss the Brussels sprouts and eggplant with the coconut aminos and set aside.

• Pull the chicken meat from the bone and shred it in a large bowl. Mix with celery, onion, lemon juice, sea salt and freshly ground pepper, and mayo (use as much as needed to make it your desired level of creaminess.)

• To plate the dish: put lettuces on the bottom of the plate and arrange the roasted veggies on top. Then add a big scoop of chicken salad in the middle.

• Squeeze lemon over the dish and finish it with a little drizzle of extra virgin olive oil.

• Serve and enjoy!

• Store the leftover chicken salad in the refrigerator and use it throughout the week.

Filet Mignon Steak Salad

Serves 2

A delicious and healthy steak salad that balances the right amount of high-quality grass-fed, grass-finished animal protein and plant food. Grass-fed/grass finished beef is one of the most nutrient-dense proteins you can eat. Grass-fed/finished meat has an extensive micronutrient profile and contains a good amount of brain-boosting omega-3 fatty acids which are fats that your body can’t produce and must get from food. Omega-3’s fats are essential for normal functioning of tissues throughout your body. They also increase the body’s ability to absorb the phytonutrients and antioxidants in vegetables! This mix of Brussels sprouts, carrots, mushrooms and cipollini mushrooms make for a comforting and delicious combo that balances out the richness of the meat.

 Ingredients:

8 ounces grass-fed, grass-finished Filet mignon

4 cups mixed field greens

1 cup wild mushrooms

2 cups cipollini onions

1 cup Brussels sprouts, cut in half

1-2 handful multicolored baby carrots

3-4 tablespoons melted coconut or avocado oil

1-2 tablespoons extra virgin olive oil

Juice from 1 lemon

1 tablespoon apple cider vinegar

1 avocado, sliced

2 teaspoons. ground oregano (optional)

Sea salt and pepper to taste

 Preparation:

-       Preheat oven to 375 degrees and line a rimmed baking sheet with parchment paper or use a silpat baking mat.

-       Toss Brussels sprouts, carrots, onions and mushrooms with avocado oil or melted coconut oil and spread on baking sheet.

-       Roast for 30 - 40 minutes, tossing halfway during cooking time.  The mushrooms will be done first so remove them from the sheet when they are ready, and continue to remove any veggies that are lightly browned.  Continue to roast the rest until done checking every few minutes to avoid burning.

-       While the veggies are roasting, place a seasoned cast iron skillet over medium-high heat and sprinkle the pan generously with sea salt.

-       Season steak on both sides with additional salt and pepper.  Place steak in the middle of the pan. Sear for about 2 minutes without moving. Flip steak with tongs and cook for another 2 minutes (this is for medium rare). 

-       Place skillet in the heated oven for about 5 minutes.  Take skillet out of the oven and remove steak and place on a plate or cutting board and let the meat rest for a few minutes.  It’s better to be slightly underdone because the steak will continue to cook. You can cover loosely with foil if you’d like.

-       Finally, slice the steak and assemble the salad.

Assembling the Salad:

-       Put mixed greens in a bowl, drizzle and toss with a little extra virgin olive oil and apple cider vinegar.

-       Add the roasted vegetables, sliced avocado and finish with sliced steak on top. 

-       Enjoy!

Lentil Kale Salad with Roasted Squash, Broccoli and Umeboshi Plum Tahini Dressing

Serves 2

 This plant-based salad is a nutritional powerhouse and makes the perfect summer meal!  Lentils are so good for you.  They’re rich in dietary fiber, folate, iron, and a whopping 18 grams of lean protein per cup!  They help to reduce cholesterol and studies show that eating foods high in fiber, like lentils, reduces your risk of heart disease.  A delicious way to eat them is in a salad or bowl with your favorite lettuces and veggies like this one. Top it off with this amazing umeboshi tahini dressing that not only tastes delicious but supports digestion and promotes gastrointestinal health.

Ingredients:

 Lentils:

1 cup dried lentils

2 cups water

1 garlic clove or bay leaf or other seasonings (optional)

1 tablespoon olive oil

Juice from 1 lemon

Salad:

6 cups chopped kale (and/or any mixed lettuces)

1 tablespoon olive oil

2 cups broccoli florets

1 butternut squash, halved vertically with the seeds removed

2 tablespoons pumpkin seeds

2 tablespoons black and white sesame seeds

Sea salt and pepper to taste

Tahini Umeboshi Plum Vinegar Dressing:

1/3 cup tahini

1-2 tablespoons Umeboshi Plum Vinegar (this vinegar is salty so taste before adding any additional salt)

½ lemon, juiced

½ tsp. freshly ground pepper

3-4 tablespoons water

 Preparation:

 Lentils:

-       Place lentils in a strainer and thoroughly rinse under running water, removing any debris or rocks.

-       Combine lentils and water into a small saucepan and add any seasonings if you’re using.  Bring to a rapid simmer over medium-high heat.  When just starting to boil reduce heat to maintain a gentle simmer.

-       Simmer uncovered for 20-30 minutes.  Add more water as needed to make sure lentils are just barely covered.

-       Once cooked, strain the lentils and remove bay leaf if used.  Return lentils to the pan and stir in ¼ - ½ tsp. salt.  Season with a little olive oil and freshly squeezed lemon.

Vegetables:

-       Preheat oven to 375 degrees and line a rimmed baking sheet with parchment paper.  Rub each half of the butternut squash with melted coconut oil to lightly coat the squash on the inside.  Sprinkle with salt and pepper.  Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, about 45-50 minutes.  Set the squash aside and once it’s cool enough to handle scoop the flesh out and cut it into cubes.

-       After you put the squash in the oven, toss broccoli with avocado oil and spread on baking sheet.  Roast for 15-20 minutes until just starting to brown.

Umeboshi Plum Tahini Dressing:

-       Combine all ingredients except the water until well blended and mixture thickens.  Add 1 tablespoon of water at a time until desired consistency.

 Assembling the Bowl:

 -       Place veggies and lentils in a bowl.  Add the umeboshi tahini dressing and sprinkle with pumpkin and sesame seeds.

-       Season with salt and pepper to taste.

-       Enjoy!

Lentil Salad with Everything Drizzle

Serves 2

This plant-based salad is a nutritional powerhouse and makes the perfect summer meal!  Lentils are so good for you.  They’re rich in dietary fiber, folate, iron and a whopping 18 grams of lean protein per cup!  They help to reduce cholesterol and studies show that eating foods high in fiber-- like lentils, reduces your risk of heart disease.  A delicious way to eat them is on top of a salad like this one. Finally, I topped it off with this amazing drizzle that tastes good on anything and everything!

Ingredients:

Lentils:

• 1 cup dried lentils

• 2 cups water

• 1 garlic clove or bay leaf or other seasonings (optional)

• 1 tablespoon olive oil

• Juice from 1 lemon

Salad:

• 4 cups mixed field greens

• 3-4 tablespoons melted coconut or avocado oil

• 2 cups purple cabbage sliced

• 2 cups Brussels sprouts, cut in half

• 1 butternut squash, halved vertically with the seeds removed

• 1 cup broccoli florets

• 2 tablespoons ground flaxseed

• 2 teaspoons. ground oregano (optional)

• Sea salt and pepper to taste

Everything Drizzle:

• 1 cup tightly packed fresh parsley leaves

• ½ cup tightly packed fresh mint leaves

• 2 tablespoons chopped chives

• 2 tablespoons freshly squeezed lemon juice

• ¼ tsp. salt – add more to taste

• freshly ground pepper to taste

• ½ cup extra-virgin olive oil

 Preparation:

Lentils:

-       Place lentils in a strainer and thoroughly rinse under running water, removing any debris or rocks.

-       Combine lentils and water into a small saucepan and add any seasonings if you’re using.  Bring to a rapid simmer over medium-high heat.  When just starting to boil reduce heat to maintain a gentle simmer.

-       Simmer uncovered for 20-30 minutes.  Add more water as needed to make sure lentils are just barely covered.

-       Once cooked, strain the lentils and remove bay leaf if used.  Return lentils to the pan and stir in ¼ - ½ tsp. salt.  Season with a little olive oil and freshly squeezed lemon.

Vegetables:

-       Preheat oven to 375 degrees and line a rimmed baking sheet with parchment paper.  Rub each half of the butternut squash with melted coconut oil to lightly coat the squash on the inside.  Sprinkle with salt and pepper.  Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, about 45-50 minutes.  Set the squash aside and once it’s cool enough to handle scoop the flesh out and cut it into cubes.

-       After you put the squash in the oven, toss Brussels sprouts, broccoli, and cabbage with avocado oil and spread on baking sheet.  Roast for 30 minutes, tossing halfway during cooking time.  Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

Everything Drizzle:

-       Combine all ingredients in a food processor until well blended.  For a thinner drizzle, add 1 tablespoon of water at a time until desired consistency.

 Assembling the Salad:

-       Put mixed greens in a bowl, add flaxseeds, roasted vegetables, and lentils.

-       Add everything drizzle and extra freshly squeezed lemon juice.  Season with salt and pepper to taste.

-       Enjoy!

Chickpea and Quinoa Salad with Avocado, Toasted Pumpkin Seeds and Lemon Tahini Dressing

Serves 2

Chickpeas and quinoa have been the stars of a lot of my salads these days. They’re both great sources of plant-based protein and have lots of fiber, vitamins, and minerals.  Just toss them with lettuces, pumpkin seeds, fresh herbs, and a simple lemon tahini dressing and you have a deliciously nutritious, anti-inflammatory, auto-immune boosting beautiful meal that’s really simple to throw together!  This salad can easily be doubled or tripled for leftovers too.

Ingredients:

Salad:

·       1 can chickpeas, rinsed and drained

·       1 cup quinoa, rinsed

·       2 cups vegetable broth

·       ¼ cup chopped scallions

·       ½ cup chopped fresh parsley

·       ½ cup chopped fresh cilantro

·       1 can hearts of palm, sliced

·       3-4 cups chopped mixed field greens

·       Juice of 1 lemon

·       ½ cup raw pumpkin seeds

·       1 avocado, diced

·       1 tsp. sea salt

·       Freshly ground pepper to taste

Lemon Tahini Dressing:

• 1/3 cup tahini (ground sesame seeds)

• 1 medium lemon, juiced

• ¼ tsp. garlic powder

• 1 tsp. sea salt

• ½ tsp. freshly ground pepper

• Up to 1/4 cup water

Preparation:

• Rinse and drain the quinoa.  Add rinsed quinoa, 1/4 tsp. salt, and vegetable broth to a small saucepan and bring to boil over high heat.  Turn heat down to low, cover, and simmer for approximately 15-20 minutes, until liquid is dissolved.  Set aside and let cool.

• Preheat oven to 200 degrees.  Toss pumpkin seeds with a little olive oil, spread them on a parchment-lined baking sheet, and sprinkle with a little sea salt.  Bake for about 5 minutes until lightly toasted and remove from the oven.

To Prepare the Tahini Dressing:

-       In a bowl add the tahini, salt, pepper, and lemon.  Whisk until thoroughly blended.

-       Add water 2 tablespoons at a time, whisking after each addition until smooth.  By 6-8 tablespoons dressing should be perfectly creamy and smooth. 

-       Season with additional salt and pepper to taste.

• In a large bowl combine the chickpeas, lettuce, parsley, scallions, cilantro, avocado, pumpkin seeds, and quinoa.  Add the juice of one lemon and then drizzle the tahini dressing over the salad and toss to combine.  Season with additional salt and pepper if needed.

• Serve immediately and enjoy!

• Leftovers keep well in the refrigerator for up to 3 days.

Chickpea Salad

Serves 3

Mashed chickpeas create a delicious vegan option to chicken salad. They are high in protein and packed with essential vitamins, minerals, and fiber that help with digestion, weight management, and reducing the risk of several diseases.  This salad is really yummy on top of a bed of leafy greens or to make a healthy sandwich with. I made this with what I had in my kitchen but this salad is very customizable so feel free to change up the ingredients to your liking by adding seeds, nuts, chopped apple, carrots, etc.  It’s also great for meal-prep as you can make a big batch to keep in the refrigerator to graze on throughout the week.

Ingredients:

·       1 can chickpeas, rinsed and drained

·       ¼ cup chopped scallions

·       ½ cup chopped fresh dill

·       2 stalks of celery, chopped

·       3 tablespoons avocado oil mayo (I used Primal Kitchen)

·       Juice of 1 lemon

·       ¼ tsp. garlic powder

·       1 tsp. Dijon mustard

·       ¼ cup chopped parsley for garnish (optional)

·       1 tsp. sea salt

·       Freshly ground pepper to taste

Preparation:

·       In a large bowl, mash the chickpeas with a potato masher or a fork until flaked in texture.

·       Add all the other ingredients to the bowl and mix with a spoon.  Taste and season with additional salt and pepper if needed. Garnish with parsley if using.

·       Enjoy!

·       Store leftovers in an airtight container in the refrigerator for up to 5 days.

Sardine, Avocado and Roasted Vegetable Salad

Serves 2

 This salad is packed with one nutritional powerhouse after another!  Sardines are so good for you!  They are a convenient, budget-friendly excellent source of vitamin, D, protein, essential omega-3 fatty acids, all of which are beneficial for the brain, heart, immune support and reducing inflammation.  A delicious way to eat them is on top of a salad like this.  I added flaxseeds as they are also an excellent source of healthy omega-3 fatty acids and fiber and the quality fat from avocado increases the body’s ability to absorb the phytonutrients and antioxidants in all of the other vegetables!

Ingredients:

•  4 cups mixed field greens

• 1 cucumber, cut in slices

• 3-4 tablespoons melted coconut or avocado oil

• 1-2 tablespoons extra virgin olive oil

• 2 cups purple cabbage sliced

• 2 cups Brussels sprouts, cut in half

• 1 butternut squash, halved vertically with the seeds removed

• 2 tablespoons black or white sesame seeds or a combination of both

• Juice from 1 lemon

• 1 tablespoon apple cider vinegar

• 1 avocado, sliced

• 2 tablespoons ground flaxseed

• 2 teaspoons. ground oregano (optional)

• 1 tin wild sardines in extra virgin olive oil (I used the brand Wild Planet)

• Sea salt and pepper to taste

 Preparation:

 -       Preheat oven to 400 degrees and line a rimmed baking sheet with parchment paper.  Rub each half of the butternut squash with melted coconut oil to lightly coat the squash on the inside.  Sprinkle with salt and pepper.  Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, about 45-50 minutes.  Set the squash aside and once it’s cool enough to handle scoop the flesh out and cut it into cubes.

-       After you put the squash in the oven, toss Brussels sprouts and cabbage with avocado oil and spread on a baking sheet.  Roast for 30 - 40 minutes, tossing halfway during cooking time.  Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

 Assembling the Salad:

 -       Put mixed greens and sliced cucumber in a bowl, add oregano if using, then drizzle and toss with a little extra virgin olive oil and apple cider vinegar.

-       Add the roasted vegetables, sliced avocado, and sardines. 

-       Sprinkle with flaxseeds and sesame seeds.  Squeeze fresh lemon over the salad.

-       Enjoy!

Roasted Buddha Bowl with Easy Tahini Dressing

Serves 2

 This yummy bowl tastes as delicious as it looks!  Bowls like this are really easy to make - choose veggies that take about the same time to roast and once they’re ready, put them in a bowl, add the dressing and toppings and voila, you have a delicious, nutritious, anti-inflammatory, auto-immune building beautiful bowl!  I used the veggies and ingredients I had on hand in this winning combo but you can substitute with whatever vegetables you prefer!

Ingredients:

•  4 cups mixed field greens

• 1 cucumber, cut in slices

• 3-4 tablespoons coconut oil, ghee, avocado or olive oil or combination of all four

• 1-2 cups sunchokes, washed and sliced

• 1-2 cups Brussels sprouts, cut in half

• 1 butternut squash, halved vertically with the seeds removed

• ½ cup raw or dry roasted pumpkin seeds

• Juice from 1 lemon

• 1 avocado, sliced

• 2 tablespoons black and white sesame seeds

• 2 tsp. ground oregano (optional)

• Sea salt and pepper to taste

 Tahini Dressing:

• 1/3 cup tahini (ground sesame seeds)

• 1 medium lemon, juiced

• 1 tsp. sea salt

• ½ tsp. freshly ground pepper

• ¼ cup cold/iced water

 Preparation:

 -       Preheat oven to 375 degrees and line a rimmed baking sheet with parchment paper.  Rub each half of the butternut squash with coconut oil to lightly coat the squash on the inside.  Sprinkle with salt and pepper.  Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, about 45-50 minutes.  Set the squash aside and once it’s cool enough to handle scoop the flesh out and cut it into cubes.

-       After you put the squash in the oven, toss sunchokes and Brussels sprouts with avocado oil or melted ghee and spread on the baking sheet.  Roast for 30 minutes, tossing halfway during cooking time.  Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

-       Next, lower the oven to 200 degrees.  Toss pumpkin seeds with a little olive oil, spread seeds on a parchment-lined baking sheet and sprinkle with sea salt. Bake for about 5-7 minutes until lightly toasted and remove from the oven.

To prepare the tahini dressing:

-       In a bowl add the tahini, salt, pepper, and lemon.  Whisk until thoroughly blended.

-       Add water 2 tablespoons at a time, whisking after each addition until smooth.  By 6-8 tablespoons dressing should be perfectly creamy and smooth. 

-       Season with additional salt and pepper to taste.

Serving:

-       Put mixed greens in a bowl, add oregano if using, then drizzle and toss with a little extra virgin olive oil.

-       Add the roasted vegetables, sliced avocado, and roasted pumpkin seeds. 

-       Drizzle with tahini dressing and sprinkle with sesame seeds.

-       Enjoy!

-       Leftover tahini dressing can be stored in the refrigerator covered for about 1 week.  Dressing may thicken with time so whisk in additional cold water as necessary to thin.

Sweet Potato Fries Salad

Serves 2-4

A delicious and filling winter salad is one of my favorite ways to get all the food I want to eat on one plate! This gut health-promoting combo is packed with healthy fats, fiber, vitamins and minerals including iron, calcium, selenium, most B vitamins, and vitamin C. Gluten and dairy-free and perfect for a meatless Monday meal or a hearty whole foods based side.

Ingredients:

• 2 sweet potatoes cut lengthwise into fries

• 4 cups arugula

• 1 avocado

• 1 tbsp. coconut aminos

• freshly squeezed lemon

• ½ cup chopped walnuts

• Avocado or coconut oil or Ghee

• Olive oil

• Kite Hill Almond Milk Ricotta (You can use organic feta or goat cheese if not avoiding dairy)

• Sea Salt and Pepper to taste

Preparation:

-       Preheat oven to 400 degrees. Drizzle, spray or toss sweet potato fries with avocado or melted coconut oil or ghee.  Season with salt and pepper and place on baking sheet and roast for 40-45 minutes, turning them over halfway through the cooking time.  

-       While the sweet potatoes are roasting, put arugula in a bowl and massage with a little olive oil, lemon and coconut aminos.

-       When potatoes are done, remove from oven.   To assemble the salad, plate the potatoes and top with arugula, chopped walnuts, chopped avocado, crumbled ricotta, salt and pepper.

-       Serve and enjoy!

Fall Roasted Vegetable Salad with Chopped Pasture-Raised Eggs

Serves 2

This salad came together from using the veggies I had on hand which are all in season so they are their most flavorful and nutritious.  I added the quinoa, pumpkin seeds for texture, crunch and protein and the hummus for a richer dressing as well as more protein.  Such a nourishing and delicious mix! Enjoy on a meatless Monday or feel free to add salmon or other protein of choice if you prefer. 

Ingredients:

• 4 cups mixed field greens

• 4 cups arugula

• 1 cup chopped broccoli

• 1 cup mixed mushrooms

• 1 cup chopped cauliflower

• 1 Delicata squash, seeded and sliced

• ½ cup hummus

• 1 cup quinoa

• ½ cup raw or toasted pumpkin seeds

• 2 pasture-raised hard-boiled eggs

• 2 cups vegetable broth

• Olive oil

• Fresh lemon juice

• Sea salt

• Freshly ground pepper

Preparation:

• Preheat oven to 375 degrees.

• Place broccoli, cauliflower, squash and mushrooms in a bowl and toss with olive oil and season with salt and pepper. Alternatively, if you have an oil sprayer just spray veggies on a single layer on a baking sheet lined with parchment paper or a silpat non-stick baking mat

• Roast for 20-40 minutes or until fork tender and golden. Stir once or twice during roasting and remove veggies as they are done. Mushrooms will be done first, followed by broccoli, cauliflower and finally the squash.

• Cook quinoa according to package instructions using vegetable broth as liquid.

• Place pumpkin seeds on tray, drizzle or mist with olive oil. Sprinkle with sea salt and bake on 200 degrees and toast until lightly browned about 5 min.

• Boil a small saucepan with water. Once water is boiling add eggs and boil for 7-8 minutes. Remove from water and peel and roughly chop.

• To assemble salad, put both lettuces in a large bowl. Add vegetables, quinoa, pumpkin seeds and the chopped eggs. Drizzle with olive oil and lemon juice. Add the hummus. Toss to combine and add more oil or lemon to taste. Season with salt and pepper.

• Divide up the salad into 2 separate bowls.

• Enjoy!

Gluten-Free Fattoush Salad

Serves 4

This gluten-free Fattoush “crumbled bread” salad is made with a healing spice called Sumac, which is loaded with health benefits, perfect for aging adults like me! It's super rich in antioxidants, helps to lower blood sugar levels, increase levels of good cholesterol, helps to reduce bone loss and provides relief for muscle pain. Sumac is high in vitamin C which is super important during this time of year to fight the common cold, fever etc. and just as important, it is super versatile and tastes delicious!  You can find it in the spice section of your health food store (which is where I got mine), it’s also found in specialty Middle Eastern markets.  Start adding sumac to your diet to reap all of the delicious benefits that is has to offer.  It can be used in everything from dressings to marinades.  Goes well with grilled meat, fish, and veggies and can also just be sprinkled over cooked food for a dash of extra color and flavor!

Ingredients:

• 4 cups mixed lettuces – I used baby field greens and arugula

• ½ cup coarsely chopped fresh mint leaves

• ½ cup coarsely chopped fresh parsley

• ½ cup thinly sliced green onion

• 1 cup sliced cucumber

• 1 cup diced tomatoes

• ½ cup sliced radishes

• 1 avocado cubed

• 2 cups gluten-free pita chips (I used Toufayan brand)

• 2 - 4 grilled chicken breasts (optional)

Dressing:

• 2-4 chopped garlic cloves

• 1 tsp. salt + more to taste

• 2 tsp. powdered Sumac, plus more for sprinkling on top

• Juice from 2 lemons

• 1 tbsp. apple cider vinegar

• ½ cup extra virgin olive oil

• Freshly ground pepper to taste

Preparation:

• Begin by dicing the tomatoes, sprinkling them with salt and set them in a strainer over a bowl to collect the juices for about 5 -10 min. They will be less watery and more flavorful and denser in texture.

• In a large bowl, combine lettuces, mint, parsley, cucumbers, avocado, radish, and green onions.

• Add tomatoes to the bowl.

• Place ingredients for dressing into mini food processor or use an immersion blender and blend until combined well. Taste and add more salt/pepper to taste.

• Crumble the pita chips and add to the salad. Toss well and if you are adding grilled chicken you can add it now. Let sit for a few minutes so the pita chips absorb some of the dressing.

• Sprinkle with a bit more Sumac, serve and enjoy!!

Shredded Chicken and Roasted Vegetable Salad

Serves 2

Try planning ahead and make a few extra chicken breasts from a dinner earlier in the week to have as a springboard for a salad with veggies.  This combo is clean, filling and super delicious!  It tastes great as is or try drizzling on some homemade cashew cream dressing.  YUM!

Ingredients:

• 1 cup Brussels sprouts, halved
• 1 cup butternut squash, cubed
• 1 cup sun chokes, sliced
• ¼ cup sun gold tomatoes
• 4 cups mixed field greens
• ¼ cup dry roasted pumpkin seeds
• 1 avocado cubed
• ¼ cup chopped fresh chives
• ¼ cup chopped fresh dill
• 2 tbsp. dried cranberries
• 5-6 tablespoons extra virgin olive oil
• Juice from 1 lemon
• 2 tablespoons apple cider vinegar
• 1 cup shredded cooked chicken breast (about 8 oz.)  

For the cashew cream dressing: (optional)

• 1 cup raw cashews
• ½ cup filtered water
• 1-2 tbsp. apple cider vinegar
• Juice of 1 lemon
• 1 tsp. sea salt
• Freshly ground pepper to taste

Preparation:

For the salad:

• Preheat oven to 375 degrees.
• Toss brussels sprouts, squash and sunchokes with 2-3 tbsp. of oil and spread on baking sheet.  Bake for 30-40 minutes until just turning golden brown, tossing halfway during baking time. Brussels may cook faster than other veggies so be sure to check oven regularly after 20 minutes and remove any that are browned enough. When veggies are done, remove from oven and set aside.  
• If you don’t have already cooked chicken breasts, while veggies are cooking place chicken breasts into saucepan and pour in enough water to cover them.  Place over medium heat, bring to a boil, and simmer until chicken meat is no longer pink, about 10-12 minutes.
• Transfer chicken to a bowl.  Let cool for a few minutes, then shred the chicken meat with 2 forks.
• To assemble the salad, add mixed field greens to a large bowl.
• Add roasted vegetables, tomatoes, avocado, pumpkin seeds, dried cranberries, chives, dill.  Add 1-2 more tablespoons olive oil and 1-2 tablespoons apple cider vinegar.  Toss salad.  Add shredded chicken.  Toss, season with salt and pepper.  Serve or drizzle with cashew cream and serve! (I love it with cashew cream but I didn’t have any left that night)

For the cashew cream: (not pictured but so yummy for this salad)

• Place cashews in a bowl and fill with filtered water at least an inch above the cashews.
• Allow cashews to soak for at least 30 minutes or up to overnight.  
• Rinse cashews and place in blender with vinegar, lemon juice, salt, pepper and ½ cup of filtered water.
• Blend on high until creamy or desired consistency, adding more water as required to get very smooth.  Set aside.

Summer Arugula and Roasted Vegetable Salad

Serves 2

Arugula’s spicy kick gives this delicious salad tons of flavor while the roasted veggies, avocado and seeds offer lots of texture and fill you up!

Ingredients:

• 3 cups chopped kale
• 3 cups arugula
• 1 cup pea shoots
• 1 avocado, cubed
• 1 sweet potato sliced and cut into smaller pieces
• 1 cup cut cauliflower florets
• ½ yellow onion sliced
• 4 tablespoons black and white sesame seeds
• 3-4 tbsp. olive, avocado, coconut oil or ghee for roasting vegetables
• 1 -2 tablespoons extra virgin olive oil for massaging kale

For the cashew cream dressing: 

• 1 cup raw cashews
• ½ cup filtered water
• 1 tablespoon apple cider vinegar
• 1-2 tbsp. apple cider vinegar
• Juice of 1 lemon
• 1 tsp. sea salt
• Freshly ground pepper to taste

Preparation:

• Preheat oven to 375 degrees.
• Place cashews in a bowl and fill with filtered water at least an inch above the cashews.
• Allow cashews to soak for at least 30 minutes or up to overnight.  
• Rinse cashews and place in blender with vinegar, lemon juice, salt, pepper and ½ cup of filtered water.
• Blend on high until creamy or desired consistency, adding more water as required to get very smooth.  Set aside.
• Preheat oven to 375 degrees.  Toss cauliflower, sweet potatoes and onions with olive, avocado, coconut oil, or ghee and salt and pepper and roast until golden brown.  The cauliflower will take less time than the sweet potatoes and onions, about 25 min, so remove the cauliflower when it looks done and continue roasting the potatoes and onions until they are done, for about another 15 min. 
• While the vegetables are cooking put kale in a large bowl.  Add 1-2 tablespoons extra virgin olive oil and massage until kale is soft and bright green.  Then add arugula and toss altogether.
• Once vegetables are all done add them to the salad and toss.
• Plate the salad, garnish with ½ pea shoots, sesame seeds and drizzle with cashew cream.
• Enjoy!

Roasted Vegetable and Sardine Salad

Serves 2

Sardines are so good for you!  Hands down they are the safest fish on the planet. They are an excellent source of protein and are one of the highest sources of essential omega-3 fatty acids without having to worry about high levels of mercury or sustainability. Their health benefits include the prevention of heart diseases and certain types of cancers.  They strengthen bones, boost the immune system, are loaded with antioxidant properties and rejuvenate the skin! A delicious way to eat them is in a salad like this one.  The combination of color, shape, texture and flavor is as pretty as it is both delicious and healthful!

Ingredients:

• 4 cups mixed field greens
• 2 cups arugula
• 1 can sardines in olive oil (I used Vital Choice)
• 2 radishes, sliced thinly
• 1 avocado, cubed
• 1 cup cut cauliflower florets 
• 1 cup brussel sprouts, halved
• 2 softly boiled eggs 
• 1 bunch parsley chopped for garnish
• 3-4 tbsp. olive, avocado or coconut oil or ghee for roasting vegetables

For the dressing: 

• ¼ cup extra virgin olive oil
• 2 tbsp. apple cider vinegar
• 2 garlic cloves minced (optional)
• Juice of 1 lemon
• 1/2 tsp. sea salt
• Freshly ground pepper to taste

Preparation:

• Preheat oven to 375 degrees.  Toss cauliflower and brussel sprouts with olive oil, salt and pepper and roast until golden brown.  The cauliflower will take less time than the brussel sprouts, about 25 min, so remove the cauliflower when it looks done and continue roasting the sprouts until they are done, for about another 15 min. 
• While the vegetables are cooking, wash and roughly chop all lettuces and put in a large bowl.  Add radishes and avocado.
• Bring a small saucepan of water to a boil.  Once water is boiling, gently place eggs in water and cook for 7 minutes.  If you prefer the yolk less runny, cook for another 30 seconds to 1 minute.  Remove eggs from boiling water and place them in a bowl of ice water to stop them from cooking. Once slightly cooled, peel eggs and set aside as you prepare the dressing.

For the dressing:

• Whisk together vinegar, lemon juice, extra virgin olive oil, garlic if using, salt and pepper. 
• Add roasted veggies to the bowl and toss with dressing.  
• Top with sardines and a boiled egg.
• Season to taste with additional salt and pepper. 
• Garnish with chopped parsley.
• Serve and enjoy!!!

Marinated Calamari Salad

Serves 2

I love this seafood salad!  It’s light and refreshing and can be served as a first course, or I like to make it a little more filling by adding some chopped avocado and enjoying it as a main dish.  Calamari is one of my favorites – it’s very quick and easy to make but feel free to use shrimp, mussels or another seafood if you prefer.  The flavors from all the herbs mixed with the sweetness from the jicama is so delicious!    

Ingredients:

Salad:

• 1 lb. cleaned calamari, cut into rings and tentacles
• 1 cup water
• 2 cups white cooking wine
• 1 cup celery (including leaves), chopped
• 1 cup jicama, chopped
• 1 cup cucumber, chopped
• 2-3 green onions/scallions, chopped
• ½ cup cilantro, chopped
• ½ cup parsley, chopped
• 1 jalapeno chili pepper, finely chopped
• 1-2 tablespoons fresh ikura/salmon roe eggs
• Juice of 2 lemons

Dressing:  

• ½ cup organic extra virgin olive oil
• 1/8 cup apple cider vinegar or other vinegar you prefer
• 4 cloves garlic. minced
• Sea salt and pepper to taste

Preparation:

• Combine water and wine in a saucepan and bring to boil.  Add calamari and cook/poach for 45-60 seconds, just until flesh turns opaque.  Drain and cool and then combine with remaining salad ingredients. 
• Whisk or blend dressing ingredients, add salt and pepper to taste.  Toss salad gently with dressing.  
• Top with salmon roe.
• Chill, if desired or serve immediately!
• Enjoy!!

Popped Rice Salad

Serves 6-8

My friend made a salad for a New Years Eve party and it was so good! It was really filling and the popped rice added a crunchy texture that pulled everything together! When I asked her for the recipe she told me that even though she loves it she only makes it once a year because she knows it’s not “healthy.”  I told her that I would love to make a version that is just as rich and delicious as the original but with healthier fats and fewer calories.  So this is what I did: I swapped the white rice in the original recipe for brown rice and added some roasted veggies and pumpkin seeds.  Finally, instead of using jarred mayonnaise, which is what the original recipe called for, I made a homemade dressing with healthy olive oil and none of the inflammatory vegetable oils or sugar that store bought mayo is made with.  The result was delicious!  My whole family loved it!  This salad is really an amazing, hearty meal in itself but feel free to add some grilled chicken, shrimp or any other protein if you’d like!

Ingredients:

• 1 cup organic brown minute rice
• 4 cups mixed field greens
• 1 cup arugula
• 4 scallions, chopped
• 2 cans hears of palm, drained and sliced
• 2 avocados, cubed
• 1 cup cut yellow cauliflower florets 
• 1 cup sliced sun chokes 
• 1 cup sweet potato, cut and sliced 
• ¼ cup roasted pumpkin seeds
• 1 large egg at room temperature
• 1 tbsp. apple cider vinegar
• 1 tsp. Dijon mustard (or ½ tsp. dried mustard)
• 1 tsp. sea salt
• 1 tbsp. lemon juice
• 1 cup + 2 tbsp. light olive oil
• freshly ground pepper to taste

Preparation:

• Preheat oven to 375 degrees.  Toss cauliflower, sun chokes and sweet potato with olive oil, salt and pepper and roast until golden brown.  The cauliflower will take less time than the sun chokes and potatoes, about 25 min, so remove the cauliflower when it looks done and continue roasting the other veggies until they are done, for about another 15 min. 
• While the vegetables are cooking, wash and roughly chop all lettuces and put in a large bowl.  Add scallions, hearts of palm, avocados and pumpkin seeds.
• Heat a heavy-bottomed saucepan with a lid over medium-high heat.  When it’s hot, add 2 tbsp. olive oil.  Swirl the pan to coat the bottom with oil.
• Add rice and stir to coat the rice with the oil.  Cover the pan and shake until you can hear the rice popping.  
• Reduce heat to medium-low and keep shaking the pan until the popping slows. It doesn’t make the same noise or fly up against the lid like popcorn does, so you need to listen closely. Once the popping slows, remove pan from heat and take off the lid.

For the dressing:

• Combine egg, mustard, vinegar, ¼ cup olive oil and salt in a bowl.  Using an immersion blender pulse for a minute to break up the egg.  With the blender running, slowly add the first ¼ cup of oil a little bit at a time.  
• Make sure each addition of oil is blended before adding the next.  The mixture will start to emulsify.  Once the first ½ cup of oil has been added, you can add the rest more quickly.  Add as much of the oil as needed to reach the consistency you prefer.  The more oil you add, the thicker the mayo will become.  You may not need to use all of the oil to reach your desired thickness.
• Add roasted veggies and popped rice to the large bowl.  
• Toss with dressing right before serving.
• Season to taste with salt and pepper. 
• Save leftover mayonnaise in a mason jar for up to a week in the refrigerator.
• Enjoy!!!

Hijiki with Carrots and Avocado

Serves 2-4

This delicious seaweed salad is not only super easy to prepare and goes with just about anything, but is also highly nutritious.  Hijiki, like many sea vegetables, contains a wide range of essential minerals for the body, as well as significant levels of dietary fiber, vitamin K, calcium, iron, magnesium and iodine.  Try experimenting with this basic recipe by adding other ingredients or serve with soba noodles or rice to make a more complete meal!

Ingredients:

• ½ cup dried hijiki seaweed
• 1 cup water
• ½ cup julienned carrots
• ½ cup avocado cubed
• 1-2 teaspoons toasted sesame oil
• 2 teaspoons apple cider or rice vinegar
• Sea salt and pepper to taste
• 2 tablespoons sesame seeds

Preparation:

• Rinse hijiki to remove any sand.  (if you don’t have a fine mesh strainer, just swirl it around in a bowl of water, then drain.
• Place hijiki in a bowl with 1 cup of water.  Let soak for 20 minutes.
• Meanwhile, in a small saucepan, heat oil over low-medium heat.  Add carrots and cook until softened.
• Drain hijiki and add it to saucepan with vinegar and salt and pepper to taste.
• Remove from heat, add avocado and toss to mix.  Sprinkle with sesame seeds and serve warm or cold. 
• Enjoy!
• Leftovers can be stored in an airtight container in the refrigerator for several days.

Cucumber Dill Salad

Serves 4

Who doesn’t love a fresh and easy-to-make salad on a hot summer day?  This wonderful side dish is incredibly flavorful, can be prepared in less than 10 minutes using simple ingredients that your whole family will love! 

Ingredients:

• 2 large Cucumbers sliced
• 1 small Shallot cut into small pieces
• 1 Avocado cut into cubes
• ½ cup chopped fresh Dill
• 2-3 tablespoons Apple Cider Vinegar
• ¼-1/2 cup Cold Pressed Extra Virgin Olive Oil
• Sea Salt and freshly ground Pepper to taste

Preparation:

• Combine cucumber, shallot, avocado and dill in a bowl.  
• Add oil, vinegar, salt and pepper.  Toss to combine well.
• Chill until ready to serve.
• Enjoy!!!