Category Archives for "Salads"

Super Simple Tuna Salad

On a hot summer day, this is a dish that leaves the oven off, yet it also delivers a great source of protein, loads of veggies, and is complimented with a healthy fat in the avocado. It’s a win-win. While easy to make, this dish is also very adaptable. You can add thinly sliced radishes, sprinkle on chopped green onions, or add crunchy jicama fries on the side.

Super Simple Tuna Salad

  • 1 can tuna, drained
  • ½ cup sliced tomato (I use cherry tomatoes)
  • ¼ cup diced red onion
  • ½ cup shredded carrot
  • ½ cup diced cucumber
  • ½ an avocado, mashed with a fork
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • ¼ teaspoon salt
  • Pepper, to taste
  • Paprika, to taste

Stir all the ingredients in a mixing bowl until well combined. I serve this salad on top of a bed of greens but it is so yummy it can be eaten alone.

Super Salad Dressings

Make one for dinner tonight!

Salad dressing are super easy to make. Since you don’t use large amounts, you don’t have to make it every day.

The easiest is to slice a lemon in wedges and squeeze one slice on your salad. Great flavor!

Or, you can try one of these more traditional salad dressings.

  • 1/4 cup white wine vinegar
  • 1/2 cup olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon basil
  • 1/2 teaspoon oregano
  • 1 teaspoon garlic powder (for a real garlic flavor – 2 garlic cloves, minced)

Combine all ingredients, shake together, and voilà!

If you have more time...

  • 1/4 cup balsamic vinegar
  • 1/2 cup olive oil
  • 1 entire bulb of garlic (roast in the oven for an hour and cool, then squish the contents into your salad dressing container)
  • 1/4 teaspoon of salt

Mix everything together - super yummy!

Caesar Dressing

  • 1/4 cup lemon juice
  • 1/2 cup olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon pepper

Combine everything, shake well, and serve.

To your best health,
Coach Nancy

Watermelon Salad with Balsamic Dressing

This salad will get you ready for the warmer weather. It's the perfect dish for a summer barbecue. It's excellent with grilled shrimp or chicken, and you can also place this salad on top of lettuce greens.

Watermelon Salad with Balsamic Dressing

by Coach Nancy

  • 1/4 cup balsamic vinegar
  • 1/2 cup olive oil
  • 1 tablespoon Dijon mustard
  • 1 clove of garlic, minced
  • Salt and pepper, to taste
  • 1 medium seedless watermelon, cubed
  • 1/2 red onion, thinly sliced
  • 3/4 cup fresh mint, chopped
  • Black pepper, to taste

In a small mixing bowl, whisk together vinegar, olive oil, mustard, and garlic. Season with salt and pepper and set aside. Refrigerate until ready to serve.

Spread two-thirds of the watermelon on a serving platter. Top with red onion and mint, then season with pepper. Pour dressing over salad and garnish with remaining watermelon cubes.

Beets and Beans – A Delicious Summer Salad

This recipe is really excellent. I love roasted beets. They are sweeter making them this way than any other way of cooking beets. Combining them with a crisp green beans and a tangy vinegar dressing is superb. As a kid I would have turned my nose up at this. I'm glad I've expanded my horizons to include these onto my plate. I'm grateful my mom didn't give up trying to find a way to get me to taste them.

Beets and Beans 

1 thinly sliced red onion

1/4 teaspoon salt

pinch of fresh ground pepper

1 Tablespoon cider vinegar

1 pound green beans, trimmed

1 large beet

Scrub and quarter beet; wrap in foil and roast at 450 for about 30 minutes until tender. Place onion in a bowl, cover with boiling water, let stand 15 minutes.

Blanch green beans in boiling water for about 3-4 minutes.; plunge into cold water. Drain onions, toss with salt, pepper and vinegar; set aside. Skin and slice cooled beets.

For the Dressing. 

Whisk together:

1/2 teaspoon sea salt

1/8 teaspoon cayenne

1 small clove garlic, crushed

1 Tablespoon Dijon mustard

2 Tablespoon fresh lemon juice

2 Tablespoon Extra Virgin Olive Oil

Now: drain onions and squeeze dry. Toss half with beets, other half with beans. Arrange the beets and beans on a serving platter--very lovely, the contrast!--Pour dressing over veggies, let stand 15 minutes before serving.

To make this a complete meal, I like to make Perfectly Simple Salmon.

To turn this into a salad: lay the beets and beans on top of a bed of baby spinach. Top with the rest of the dressing. ​

Food Prep Friday: Homemade Mayo

Food Prep Friday: Homemade Mayo
Author: Coach Dean
This is one of my favorite recipes to make; it’s almost like a science experiment! As long as you follow the directions (room temperature is crucial) you should end up with the tastiest and healthiest mayo you have ever had. One note of caution – “real” mayonnaise contains raw eggs, so certain folks (like pregnant moms) should be cautious. Choose a pasteurized in the shell egg instead.
Ingredients
  • 1 egg
  • 1/2 tsp dry mustard
  • 1/2 tsp salt
  • 2 tbsp lemon juice
  • 1 1/4 cup light olive oil
Instructions
  1. Place egg, dry mustard, salt, and lemon juice in the blender.
  2. Add 1/4 cup of olive oil and whirl until well mixed.
  3. SLOWLY incorporate the remaining olive oil. Drizzle it in with as small a stream as possible. You’ll hear it start to emulsify. Don’t rush this. Be Patient. Continue to blend until all the oil is incorporated and your mayo is light and fluffly.

 

Super Salad

Super Salad
Author: Coach Nancy
This is a really tasty salad, made all the sweeter because of the fruit. Note: Craisins and cranberries are NOT the same thing! 🙂
Ingredients
  • 6 cups fresh spinach
  • 1/4 red apple, chopped (I use gala)
  • 1/4 granny smith apple, chopped
  • ¼ cup Blue cheese or gorgonzola
  • 1/8 cup Sliced Almonds
  • 1/8 cup Cranberries
  • 3 grilled Chicken breast will make this a complete meal
Instructions
  1. Gently toss all ingredients and serve.

 

Naked Chicken Taco Salad

 

Naked Chicken Taco Salad

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 6-8 ounce chicken breast
  • ½ teaspoon salt
  • Black pepper to taste
  • ¼ teaspoon cayenne pepper to taste
  • ½ teaspoon chili powder to taste
  • 1 clove of fresh garlic, minced OR 1 teaspoon garlic powder
  • Bowl of Romaine Lettuce or any other leafy, dark lettuce
  • 1-2 cups of chopped peppers
  • 1-2 ounce hot sauce (optional)
  • 1/4 cup total shredded cheddar, Colby, and/or Monterey jack cheese
Instructions
  1. Add salt, black pepper, garlic, cayenne pepper, chili powder to chicken and then grill on medium high heat until the center is no longer pink.
  2. Add chopped peppers and continue to cook until peppers becomes bright and are still firm. Once chicken is done, place to the side.
  3. Add the other ingredients into the salad bowl.
  4. Dice chicken and add to the salad.
  5. Top with cheese, toss and enjoy!

 

Cobb Salad

 

Cobb Salad

Recipe Type: Salads
Author: Coach Nancy
Ingredients
  • 6-8 ounce grilled chicken, sliced
  • 1/2 Tablespoon blue cheese crumbles
  • 4 scallions/green onions
  • 1 tomato, chopped
  • 1 whole Omega-3 egg, hard-boiled, sliced
  • Unlimited mixed greens
  • 1 Tablespoon sherry vinegar
  • 1 Tablespoon extra virgin olive oil
  • Salt and pepper to taste
Instructions
Grilled Chicken:
  1. Season chicken breast with salt and pepper.
  2. Place on a grill or on a pan with medium heat.
  3. Cook until there is no pink in the center.
  4. Allow to cool and then slice into very thin pieces.
Salad:
  1. Place greens, scallions, egg, tomato, crumbles and chicken into a bowl. Toss the ingredients in the bowl.
  2. You may then mix the olive oil and sherry vinegar in a small separate container and add it to salad and toss again.

 

Summer Broccoli Salad

 

Summer Broccoli Salad

Recipe Type: Salads
Author: Coach Nancy
This is one of Dean’s favorites. Easy to make and super tasty.
Ingredients
  • 6 cups broccoli florets
  • 1 cup sliced red onion
  • ½ cup sunflower seeds
  • ½ cup raisins
  • 4 slices bacon
  • ½ cup mayonnaise
  • stevia to taste
  • sea salt to taste
Instructions
  1. Blanch broccoli in boiling water for 1-2 minutes.
  2. Drain and plunge broccoli into a bowl of ice water.
  3. Remove and drain again. Pat dry using paper towels.
  4. Mix all ingredients in a large bowl. Season with sear salt and stevia to taste.

 

Anna’s Addicting Chickpea Salad

 

Anna’s Addicting Chickpea Salad

Recipe Type: Side Dishes
Author: Anna Thel
Ingredients
  • 2 cups cooked chick peas
  • 1/2 c. diced celery
  • 1/4 c. diced onion
  • 1 c. diced carrot
  • 1/2 c. diced red pepper
  • 1 T. vegenaise (mayonnaise)
  • 1/2 c.cilantro
  • 1/2 c. toasted sunflowers
  • 1 T Ume Plum Vinegar
  • 1 teaspoon cumin
  • A pinch of sea salt
  • 1 clove mashed garlic
  • Pepper to taste
Instructions
  1. Mash the chickpeas with a fork, add the rest of the ingredients and mix well.
Notes

This salad tastes even better the next day, as the flavors have time to marry. For a different taste you can add mustard, use curry powder, or add 1/4 cup of raisins.