Tag Archives: salads

Mango and Avocado Salad

This simple salad was inspired from these really fresh, colorful and locally grown tomatoes.

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Ingredients:
1 mango chopped
1/2 avocado chopped
3-4 tomatoes chopped
1-2 tbsp feta cheese
baby spinach (optional)

Dressing:
1-2 tbsp mango juice
1 tbsp olive oil
1 tbsp lemon juice
salt and fresh ground pepper

Toss all vegetables and fruit (except the spinach) in a large bowl. Whisk all dressing ingredients and drizzle as much as needed before serving. Can serve over a bed of baby spinach greens.

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Kale and Brussels Sprouts Salad

I woke up Friday morning with the intent to start another 3-day Body Clock Reset Diet. I did this earlier this year with some good results. Each year one of my resolutions is always related to health and fitness. This year, I wanted to get head start before the New Year.

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As is normal I checked Eat, Live, Run website in the morning and saw a recipe for a Kale and Brussels Sprouts salad. And my lunch menu changed. Kale and Brussels Sprouts? Yes I dig them. But I wasn’t sure about the dressing. Searching around I found a galore of salad recipes with that combination. So here’s how I made mine.

Ingredients:
2 cups chopped kale
0.5 cups sliced Brussels sprouts
Some shredded parmesan cheese
some sliced almond

Dressing:
2 tsp lemon juice
1 tsp olive oil
1 tsp dijon mustard
1 clove garlic minced
1 small shallot minced
salt and fresh ground pepper

Whisk together all the dressing ingredients.

In a large bowl mix salad ingredients. Drizzle dressing. Add fresh ground pepper as needed.

Remember this tries to mimic a meal following the prevention diet plan for a 3-day body clock reset diet of fixed calories and fixed portion size. I totally forgot to add the cheese. But still it was crunchy, delicious and filling!

Fresh Greens & Edamame Salad with Carrot Ginger Dressing

Ingredients:
2 cups mixed spring greens
1/4 sliced cucumber
1/4 cup shelled edamame
6-8 cherry tomatoes
1-2 scallions sliced
1/2 tsp toasted sesame seeds

Dressing:
3 carrots chopped
1/4 cup fresh ginger
2 shallots
1/4 cup rice wine vinegar
1 tbsp soy sauce
1 tbsp sesame oil
1/3 cup canola oil
1/3 cup water

Combine all dressing ingredients in a food processor and process until emulsified.

Toss all the salad ingredients in a bowl and drizzle about 2 tbsp of dressing.

Healthy and filling salad recipe (part of the body reset diet)  taken from the Prevention Magazine

Crunchy and Chewy Mango Pomegranate Wheat Berry Salad

The grain of the month is wheat berry! I had picked up some last time I was in Whole Foods.

Occasionally I end up with a raw green mango that has started to ripen and hence is more sweet than tart. In which case it is best to eat it as fruit or toss in salads. I have been wanting to experiment with mango and pomegranate in a recipe for some time now.

So this seemed like a perfect time to cook up a recipe combining mango, pomegranate and wheat berry!

Ingredients:
1 cup wheat berry
1 mango chopped
1/2 cup pomegranate seeds
1/4 cup chopped red onion or green onion
1/2 cup assorted red or yellow bell peppers chopped
1/2 cup chopped cucumber
4-6 sliced cherry tomatoes
1/4 cup whole or chopped pistachio
1 tbsp hemp hearts (optional)

Dressing:
1/8 cup oil
1/8 cup lemon juice
salt and fresh ground pepper
some finely chopped cilantro

Bring two cups of water to boil. Add wheat berry seeds, lower flame and cook until the wheat berry is cooked. Add more water if necessary.

Combine all chopped vegetables in a salad bowl. Add cooked wheat berries, pistachio and hemp hearts and mix. Drizzle dressing and mix.

Can also add some feta cheese and serve on bed of salad greens.

See Also:

Celebrate End of Summer with Mango

Refreshing Greek Salad

This recipe is adapted from the White Jacket Required book by Jenna Weber of Eat Live Run.

Ingredients:
1/2 cucumber peeled and chopped
1/4 red onion sliced
6-8 kalamata olives
4-6 artichoke hearts
cherry tomatoes sliced
2-3 basil leaves
1 tbsp olive oil
1 tbsp red wine vinegar
fresh ground black pepper
salt to taste
1-2 cups spinach (optional)

Mix all ingredients except the spinach. Set aside in the refrigerator for an hour to chill and marinate.

Serve on a bed of spinach. Refreshing!

Fig Spinach Salad

I have never used fresh figs in my cooking other than eating them as fruit. Seeing fresh figs in the produce aisle at Whole Foods I brought some home. As I scoured the web for easy, fun recipes, this one was perfect since I had all the ingredients. Best of all it used spinach greens (remember my 1lb spinach box?)

Ingredients:
2 cups baby spinach
6-8 figs sliced into wedges
sliced red onion
sliced red bell pepper
feta cheese
pecans and sliced almonds

Dressing:
olive oil
lemon juice
honey
minced garlic or I used some garlic oil
fresh ground pepper

Mix all salad ingredients in a bowl. Whisk equal parts of lemon juice and olive oil with garlic and a tsp of honey. Top salad with pecans, feta cheese and drizzle dressing over salad before serving.

Note to self: I think next time I will skip the honey in the dressing. Figs are inherently very sweet so a tangy flavor to the dressing will provide better taste to the palate.

Spinach on my mind

Can’t believe that it is already September! Summer is almost over. With fall  barely a week away it was time for drastic measures. My fitness goals for the year remained adamantly frozen where they had been at the start of the New Year. With just 3 1/2 months left of 2012 it was time to take action.

With that in mind, I bought a 1lb box of fresh, organic baby spinach at the start of the week and enjoyed a new salad each day (see end of post for a link to the recipes I tried).

Today’s special for lunch was Greek spinach salad, mango Greek yogurt and fresh lichi and mango for snack.

This weeks spinach salad menu:

Fresh Greens Salad
Mango Spinach Salad
Mediterranean Spinach Farro Salad
Greek Spinach Salad

Greek Spinach Salad

Ingredients:
2 cups baby spinach leaves
red and green bell pepper sliced
cucumber peeled, cut and sliced into half moons
sliced red onion
kalamata olives
cherry tomatoes
pickled banana peppers
capers
feta cheese
sunflower seeds (optional)

Dressing:
Olive oil
lemon juice
dried oregano
fresh ground pepper
salt

Toss together all the salad ingredients in a large bowl. Whisk together the dressing ingredients. Top with feta cheese and drizzle dressing before serving. If you like a nutty crunch to your salads toss some sunflower seeds and enjoy!

What’s in my lunch box?

Mediterranean Spinach Farro Salad

I came across farro a while ago and bought some at the local Whole Foods store and even dug around online for some healthy and tasty recipes. That was then. The bought farro sat in a bottle on the shelf for a few months, until this week 🙂

By chance I came across this fun recipe at Williams Sonoma and for a change I had all the ingredients and it’s what was for lunch today. Here is my adapted version of it:

Ingredients:
2 cups of baby spinach
1-2 radishes sliced thin
1/4 cup farro cooked
1/4 yellow pepper sliced
1/4 cucumber peeled and sliced
6-8 cherry tomatoes
1-2 tbsp capers
feta cheese
some walnuts (optional)

Dressing:
1/2 lemon
1 tbsp olive oil
salt to taste
fresh ground pepper

Bring 1/2 cup water to boil and add the farro. Reduce heat, cover and cook the farro until the grains soften and all the water evaporates. Add more water if necessary to cook the farro. The farro can be cooked the previous day (which I did) and refrigerated. Set aside.

Whisk the lemon juice and oil with salt and pepper.

In a large bowl mix all the salad vegetables and cooked farro. Top with walnuts and feta cheese. Drizzle with dressing before serving.

Turned out pretty good. Farro is quite chewy and filling. Next time I think I will also add some raisins or dried  cranberries.

Mango Spinach Salad

Ingredients:
1/2 Mango peeled and dices
1/4 pint Blueberries
6-8 Dried apricots
Pecans and sliced almonds
1-2 cups of baby spinach
Blue cheese or feta cheese
Hemp hearts (optional)

Dressing:
Olive oil
Lemon Juice
Orange Juice
Salt and pepper

Toss all the salad ingredients in a large bowl. In a separate bowl whisk the dressing ingredients. Drizzle over the salad just before serving. Optionally sprinkle some hemp hearts.