Salads

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Spinach Salad with Grapes, Feta, and Toasted Almonds


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD

Description

This simple salad is rich in iron, potassium, folate, vitamin C, fiber, and antioxidants.


Scale

Ingredients

116 oz. bag spinach, chopped

12 red grapes, sliced

¼ cup feta

1/8 cup almond slices, toasted

1 Tbsp. olive oil

1 tsp. Balsamic glaze


Instructions

  1. In a large bowl, combine spinach, grapes, and feta.
  2. Toast almonds in a small pan over medium heat for about 2 minutes.  Watch closely since they cook quickly.  Let cool.
  3. Toss toasted almonds into spinach mixture.
  4. Add olive oil and drizzle balsamic glaze.
  5. Serve with your favorite entrée.

Notes

Serves:  4

 

Calories:  98

Grams carbohydrates:  7

Grams protein:  3

Grams fat:  7

 

Equivalents:  2 Vegetables and 1 Monounsaturated fat

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Asian Spicy Peanut Salad


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15 minutes
  • Total Time: 15 minutes

Description

This tangy, spicy salad can go well with your favorite Asian dish.


Scale

Ingredients

1 large head romaine lettuce, shredded

6 scallions, chopped

2 Persian cucumbers, chopped

1 carrot, shredded

¼ cup roasted peanuts

1/8 tsp. red pepper flakes

Salt and pepper to taste

½ cup La Choy crispy Chow Mein noodles

1/3 cup Trader Joe’s Asian Style Spicy Peanut vinaigrette


Instructions

  1. Toss lettuce, cucumber, carrot, peanuts, red pepper flakes, salt and pepper.
  2. Add crisp noodles and vinaigrette just before serving.
  3. Toss and serve with your favorite Asian dish.
  4. Can add grilled chicken and Mandarin orange to make a complete meal.

Notes

Serves:  6

Calories:  124

Grams carbohydrates:  15

Grams protein:  4

Grams fat:  6

 

Equivalents:  3 Vegetables and 1 Fat

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Cucumber Avocado Salad


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD

Description

This delicious, refreshing salad can go with any meal or can be made for a picnic, BBQ, or potluck.


Scale

Ingredients

6 Persian cucumbers, sliced

1 yellow onion, diced

1 avocado, cut and cubed

¼ tsp. cayenne pepper

Salt and pepper to taste

1 Tbsp. olive oil

1 Tbsp. fresh lemon juice


Instructions

Combine all ingredients.


Notes

Serves:  4

Calories:  140

Grams carbohydrates:  10

Grams protein:  4

Grams fat:  11

Equivalents:  2 Vegetables 2 monounsaturated fats

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Fresh Fig Arugula Salad


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Total Time: 15

Description

This flavorful salad is a combination of sweet fig, a peppery taste of arugula, parmesan cheese, and a rich buttery flavor of pine nuts. Fresh figs are high in soluble fiber which helps keep you full longer and promotes regularity. Arugula is rich in phytochemicals. And pine nuts, although concentrated in calories, are high in vitamin E, zinc, healthy monounsaturated fats, fiber, and magnesium.


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Ingredients

  • 7 oz. Organic Arugula
  • 4 oz. shaved parmesan cheese
  • 4 small fresh figs, quartered
  • 1/8 cup roasted pine nuts
  • Salt and pepper to taste

Dressing

  • 1 Tbsp. olive oil
  • 1 Tbsp. white balsamic vinegar
  • 1 Tbsp. balsamic glaze vinegar
  • 1Tbsp. pomegranate Molasses
  • 2 Tbsp. water
  • Salt and pepper to taste

Instructions

  1. Combine salad ingredients.
  2. Mix dressing and toss into salad mixture.
  3. Serve and enjoy.

Notes

  • Serves: 4
  • Calories: 156
  • Grams carbohydrates: 15
  • Grams protein: 10
  • Grams fat: 10
  • Equivalents: 1 Vegetables, 1 lean protein, ½ fruit, 1 fat

 

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Zucchini “Ribbon Salad”


  • Author: Alicia Calvo, MPH, RD, CDE, CEDRD adapted from Adam Hickman Cooking Light June 2018
  • Prep Time: 45
  • Total Time: 60

Description

Simply use a vegetable peeler to shave each zucchini into long, thin strips to create beautiful zucchini “ribbons”. This salad can make a lovely side dish or a main entrée by adding grilled chicken, salmon, egg, or just more feta.


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Ingredients

  • 14 baby zucchini, shaved lengthwise into thin strips
  • 1 Tbsp. white balsamic vinegar
  • ¼ tsp. Himalayan salt
  • ¼ tsp. ground black pepper
  • ½ cup red bell pepper, thinly sliced
  • 1 tsp. fresh oregano
  • ¼ cup crumbled feta cheese
  • 2 Tbsp. extra-virgin olive oil

Instructions

  1. Shave 14 baby zucchini with a vegetable peeler lengthwise into thin strips. Place zucchini, balsamic vinegar, salt, and pepper in a medium bowl; toss to coat. Let stand 10 minutes.
  2. Add red bell pepper and fresh oregano to zucchini mixture; toss to combine.
  3. Sprinkle mixture with crumbled feta cheese and drizzle olive oil on top.
  4. Serve with Spicy Grilled Corn Salad and grilled chicken thighs seasoned with salt and pepper to taste.

Notes

  • Serves:  4
  • Calories 98
  • Grams Fat 8
  • Grams Protein 3
  • Grams Carbohydrate 4
  • Equivalents: 2 Vegetables, 1 Fat

 

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Winter Pear Salad with Gorgonzola and Candied Walnuts


  • Author: Alicia Calvo, MPH, RD, CDE
  • Prep Time: 20
  • Total Time: 20

Description

This salad combines the peppery taste of arugula with the creamy flavor of gorgonzola and the sweetness of pomegranate molasses.


Scale

Ingredients

Salad

  • 2 pears (Anjou or Bosc or Bartlett) quartered, cored and sliced
  • 1/8 cup craisins or pomegranate seeds
  • 1/8 cup coarsely chopped walnuts, candied *
  • 3 cups Arugula
  • 2 oz. gorgonzola, crumbled
  • Freshly ground black pepper
  • Balsamic or Pomegranate Vinaigrette (recipe follows)

Balsamic or Pomegranate Vinaigrette

  • 2 Tbsp. olive oil
  • 2 Tbsp. Balsamic vinegar glaze
  • 2 Tbsp. water
  • 1 Tbsp. honey or Pomegranate molasses
  • 1 tsp. finely chopped shallots
  • ½ tsp. salt
  • ¼ tsp. freshly ground black pepper
  • • In a cooking pan sprayed with Canola oil spray, toss chopped walnuts with 1 Tbsp. brown sugar. Cook over medium heat and stir constantly until walnuts are caramelized.

Instructions

  1. In a bowl, stir together all vinaigrette ingredients.
  2. In a separate large bowl, toss together pears and remaining salad ingredients with a few tablespoons of the vinaigrette.
  3. Arrange on plates; drizzle with a little more vinaigrette and serve.

Notes

  • Serves:  6
  • Calories per serving: 95
  • Grams fat per serving: 5
  • Equivalents: 1 Vegetable, 1 Fat, 1/3 Fruit

 

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Italian Chopped Salad


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 30
  • Total Time: 30

Description

This Italian Chopped Salad is filled with the flavors of Italy and can be used as a side dish or a main course.


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Ingredients

For Salad

  • ½ head Romaine lettuce
  • ½ head iceburg lettuce
  • 3 green onions, sliced
  • 3 medium tomatoes, diced fine
  • ¼ cup basil, chopped fine
  • 4 oz. provolone cheese, sliced into thin strips
  • 2 oz. turkey salami, diced fine
  • 8 oz. deli turkey, sliced into thin strips or 15 oz. can kidney beans
  • 8 oz. can garbanzo beans
  • 1/4 cup pitted black olives
  • 1/4 cup sliced pepperoncini peppers

For Vinaigrette Dressing

  • 2 Tbsp. olive oil
  • 1 tsp. chopped garlic
  • 1 tsp. Dijon mustard
  • ¼ cup Balsamic vinegar
  • 2 Tbsp. water
  • ½ tsp. of kosher salt
  • ½ tsp. of fresh black pepper

Instructions

  1. Chop lettuce into thin strips with chopping knife. Place in a large salad bowl.
  2. Add sliced green onion, chopped tomatoes, and basil. Add sliced cheese, salami, turkey or beans, olives and pepperoncini peppers.
  3. Whisk together vinaigrette dressing ingredients in a small bowl.
  4. Toss right before serving with vinaigrette dressing.

Notes

  • Serves: 4
  • Calories: 330
  • Grams of Protein: 28
  • Grams of Carbohydrate: 22
  • Grams of Fat: 10
  • Equivalents: 4 oz. protein, 2 fats, 1/2 starch, and vegetable

 

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BBQ Chicken Chopped Salad


  • Prep Time: 60
  • Total Time: 60

Description

A summer favorite. Can also use pre-cooked chicken from market.


Scale

Ingredients

  • 1 head of romaine lettuce
  • 4 green onions- sliced thinly
  • 2 medium tomatoes- diced
  • 1 c. jicama (cut in thin strips)
  • 3 half skinless chicken breast- cooked and cut into thin slices
  • ½ c. BBQ sauce ( such as Masterpiece )
  • ½ c. grated low fat jack cheese
  • ½ c. frozen grilled corn – (Trader Joes)
  • ½ c. canned black beans- rinse and drain
  • 1 c. crushed baked tortilla strips ( Tostito Brand )
  • ½ c. fat free ranch dressing ( Best tasting- Nancy’s Ranch at Gelson or Follow Your Heart fat free ranch, Fat Free Ranch- Whole Foods)
  • 1 lime- cut in 4 wedges

Instructions

  1. Combine all ingredients right before serving.
  2. Divide salad on to 4 dinner plates- garnish with lime wedges.

Notes

  • Serves:  4
  • Calories 465
  • Equivalent to: 4 oz. protein, 1 starch, 1 fat, 1 vegetable

 

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Broccoli Salad with Cashews and Dried Cranberries


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Total Time: 60
  • Yield: 4 1x

Description

This broccoli salad is typically drenched in mayonnaise and high in calories. Here is a low fat version made with 2% Greek yogurt and turkey bacon.


Scale

Ingredients

  • 4 cups broccoli florets (from about 1 1/2 pounds broccoli), bite size pieces
  • 1 Tbsp. cider vinegar
  • 1 Tbsp. honey
  • 1/3 cup mayonnaise or light mayonnaise
  • 3 Tbsp. 2% reduced-fat Greek yogurt
  • ¼ tsp. salt
  • ¼ tsp. freshly ground black pepper
  • ¼ cup red onion, finely chopped
  • 1/3 cup reduced-sugar dried cranberries
  • 1/3 cup cashews
  • 4 slices turkey bacon, cooked and crumbled

Instructions

  1. Coarsely chop broccoli florets into bite size pieces.
  2. Whisk together vinegar, honey, mayonnaise, and Greek yogurt in large bowl to blend. Season with salt and pepper.
  3. Stir in red onion and cranberries to dressing. Add broccoli florets, cashews and turkey bacon to onion mixture and toss to coat.
  4. Cover and refrigerate at least one hour before serving.

Notes

  • Serves:  8
  • Calories: 100
  • Grams fat: 6
  • Grams protein: 4
  • Grams carbohydrate: 11
  • Exchanges: 1 vegetables, 1 fat, and ½ fruit

 

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Cherry Tomato Caprese Salad with Buffalo Mozzarella Pearls and Basil


  • Prep Time: 15
  • Total Time: 15
  • Yield: 1 1x

Description

This simple and refreshing Italian salad is made with cherry tomatoes, buffalo mozzarella pearls, and fresh basil.


Scale

Ingredients

  • 10.5 oz. Cherry Tomatoes, red or yellow or combination, sliced in half
  • 8 oz. Buffalo mozzarella pearls or ciliegine, drained and cut in half
  • 2/3 oz. Basil, sliced
  • Kosher salt and pepper
  • 1 Tbsp. Olive oil
  • 1 Tbsp. Balsamic glaze, drizzled

Instructions

  1. Combine heirloom cherry tomatoes, mozzarella pearls and basil.
  2. Add salt and pepper to taste.
  3. Add olive oil and toss to coat.
  4. Drizzle balsamic glaze on top.

Notes

  • Serves:  4
  • Calories:  190
  • Grams Carbohydrates: 4.25
  • Grams Protein: 11
  • Grams Fat: 14
  • Exchanges: 2 medium fat proteins, 1 vegetable, 1 fat

 

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BBQ’d Flank Steak Salad


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 120
  • Cook Time: 16
  • Total Time: 136
  • Yield: 3 1x

Description

Flank steak is lean and flavorful. It cooks quickly and the marinade tenderizes the meat and intensifies the beef flavor.


Scale

Ingredients

MEAT

  • 1 lb. Flank steak
  • 2 Tbsp. Dijon mustard
  • 2 Tbsp. Olive Oil
  • 2 Tbsp. white wine
  • 2 tsp. Worcestershire
  • 1/2 tsp. black pepper

DRESSING

  • 1/4 cup sesame rice vinegar
  • 2 Tbsp. Dijon mustard
  • 1 Tbsp. Olive Oil
  • 1 Tbsp. pomegranate molasses
  • 1/2 tsp. dried oregano
  • 1/4 tsp. black pepper

SALAD

  • 1 small head of red leaf lettuce; washed, drained, and sliced into thin strips
  • 1 head of Butter leaf lettuce
  • 1 cup Arugula
  • 1/2 cup fresh finely chopped basil
  • 1/2 cup grape tomatoes, sliced in half
  • 3 green onions, chopped

Instructions

MEAT PREPARATION

  1. Mix all ingredients in a 9×13 inch baking dish. Add Flank steak and coat each side with marinade. Cover.
  2. Refrigerate 2 hours or overnight.
  3. Place steak in broiler or on BBQ and cook for 8 minutes on each side, or until desired doneness.
  4. Slice Flank steak diagonally on cutting board into paper thin strips.

SALAD AND DRESSING PREPARATION

  1. Mix together dressing ingredients and refrigerate until needed.
  2. Toss all vegetables into large bowl.
  3. Toss with half the salad dressing, arrange on serving plates, top with steak and sprinkle with remaining dressing.
  4. Serve with crusty French bread and fruit.

Notes

  • Serving size: 4 oz. flank steak
  • Calories; 350
  • Grams Carbohydrate: 15
  • Grams Protein: 28
  • Grams Fat: 21
  • Exchanges: 4 oz. lean protein 3 vegetables 2 fats

 

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White Bean and Heirloom Tomato Salad


  • Author: Rachel Goodman, MS, RD
  • Prep Time: 15
  • Total Time: 15

Description

This salad is inspired by summer produce: Heirloom tomatoes, basil, and mixed greens.


Scale

Ingredients

  • 115 oz. can white Cannellini beans
  • 2 medium Heirloom tomatoes cut into bite size pieces
  • 1 Bunch of fresh basil leaves (about 10 leaves) chopped
  • 3 Tbsp. Cold pressed extra virgin olive oil
  • 3 Tbsp. Balsamic vinegar
  • 1 tsp. Italian seasoning
  • Pink Himalayan sea salt to taste
  • Fresh cracked pepper to taste
  • 4 oz. Feta cheese (from sheep milk or little fresh mozzarella balls)
  • Balsamic reduction to glaze on top
  • Mixed salad greens (optional)

Instructions

  1. Rinse the beans in a colander and place in mixing bowl.
  2. Combine tomatoes, basil, olive oil, Italian seasoning, vinegar, salt, pepper and add to the beans.
  3. Spread over mixed salad greens and top with crumbled feta (or fresh mozzarella balls).
  4. Drizzle balsamic glaze on top and serve with bread or crackers.

Notes

  • Serves:  4
  • Calories: 262
  • Grams Carbohydrates: 13
  • Grams Protein: 18
  • Grams Fat: 19
  • Exchanges: 3 Vegetables, 2 Lean Proteins, 1 Fat

 

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Arugula Salad with Gorgonzola and Pomegranate Seeds


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 5
  • Cook Time: 5
  • Total Time: 10

Description

Arugula, also known as garden rocket, is rich in phytochemicals- cancer fighting substances naturally in foods. It gives this salad a sweet, peppery taste. The pomegranate seeds, rich in antioxidants and vitamin C, add a sweet, juicy flavor, a slight crunch, and are a perfect addition to salad.


Scale

Ingredients

Salad

  • 12 cups Organic Arugula
  • ½ cup Pomegranate Seeds
  • ¼ cup Gorgonzola, crumbled
  • 1/8 cup Roasted Pine Nuts
  • Salt and pepper to taste

Dressing

  • 1 Tbsp. olive oil
  • 2 Tbsp. white balsamic vinegar
  • 1Tbsp. Pomegranate Molasses
  • 1 tsp. honey Dijon mustard
  • Salt and pepper to taste

Instructions

  1. Combine salad ingredients. (Note- if you want to learn how to peel and seed a pomegranate, check out our blogs to watch a 6 second video).
  2. Mix dressing and toss into salad mixture.
  3. Serve and enjoy.

Notes

  • Makes 6 servings (serving size 2 cups)
  • Calories: 132
  • Grams carbohydrates: 14
  • Grams protein: 7
  • Grams fat: 7
  • Exchanges: 2 Vegetables, 1 fat, ½ lean protein

 

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Wheat Berrry Garden Vegetable Salad


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD

Description

Wheat Berries are high in protein and fiber. Their wholesome nutty flavor and slight crunch make a for a delicious side dish, or hearty breakfast cereal, or a perfect addition to soup.


Scale

Ingredients

  • 1 cup dry wheat berries
  • 1/2 red bell pepper, chopped
  • 1/2 yellow bell pepper, chopped
  • 1/2 orange bell pepper, chopped
  • 1/4 cup honey roasted peanuts, chopped
  • 1/4 cup dried wild blueberries or raisins
  • 3 cups fresh baby spinach
  • Salt and pepper taste

Dressing

  • 2 Tbsp. white balsamic vinegar
  • 1 Tbsp. olive oil
  • 1 tsp. honey Dijon mustard

Instructions

  1. Combine 2 1/2 cups water and 1 cup dry wheat berries in a 4 quart pot and bring to a boil. Then let simmer 15 minutes or until wheat berries are tender, but still chewy in texture. Set aside to cool.
  2. While wheat berries are cooking, chop bell peppers, and peanuts.
  3. Mix bell peppers, peanuts, and dried blueberries or raisins into cooked wheat berries.
  4. Add salt and pepper to taste.
  5. Mix dressing and toss into wheat berry salad mixture.
  6. Refrigerate at least one hour.
  7. Toss in spinach before serving.

Notes

  • Makes 6 servings (serving size 1 cup)
  • Calories: 181
  • Grams Carbohydrates: 30
  • Grams Protein: 6
  • Grams Fat: 5
  • Grams Fiber 6
  • Equivalents: 1 Starch, 1 Vegetable Protein, 1 Vegetable, 1 Fat

 

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Sweet Kale Salad with Quinoa


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Total Time: 15
  • Yield: 8 1x

Description

This hearty and crunchy salad is rich in antioxidants and fiber. Perfect to take on a picnic or for a quick easy lunch meal.


Scale

Ingredients

  • 1 bag Sweet Kale Salad mix
  • 1/2 cup dried Cranberries
  • 1/2 cup Roasted Pumpkin Seeds
  • 2 cups cooked Quinoa
  • 1/4 cup Poppy seed dressing

Instructions

  1. Mix all ingredients together.

Notes

  • Serves:  4
  • Serving size: 2 cups
  • Calories: 300
  • Grams Carbohydrates: 35
  • Grams Protein: 8
  • Grams Fat: 10
  • Exchanges: 3 Vegetables, 2 Vegetable Proteins, 1 Fruit, 1 Fat

 

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MEDITERRANEAN SALAD WITH CUCUMBER, TOMATO, PARSLEY, FETA, PINE NUTS, AND SUMAC


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD

Description

Sumac is a spice from a shrub that grows wildly in the Middle Eastern region. The shrub has deep burgundy red berries and when ground can look beautiful over vegetables, poultry, and fish. Ground sumac has a tart, mild lemon flavor and is used widely in Middle Eastern cooking. It can be found at local Middle Eastern markets.


Scale

Ingredients

  • 2 cups cucumber or one large cucumber, chopped
  • 1 cup Roma tomato or one large Roma tomato, chopped
  • 1 cup or ½ bunchy Italian parsley, chopped
  • 3 scallions, diced
  • ½ cup feta cheese
  • 1/8 cup dry toasted pine nuts
  • 1 Tbsp. olive oil
  • Juice from 1 lemon
  • Sumac, to taste
  • Salt and pepper, to taste
  • 12 pita chips

Instructions

  1. Add all chopped vegetables, feta cheese and pine nuts to a medium size bowl.
  2. Toss with sumac, salt, and pepper.
  3. Add olive oil and lemon. Toss thoroughly.
  4. Crunch pita chips on top and serve.

Notes

  • Serves:  4
  • Serving size: 1 cup Dinner salad
  • Calories: 150
  • Grams Carbohydrate: 14
  • Grams Protein: 7
  • Grams Fat: 11
  • Exchanges: 1 Vegetable; 1 Medium Fat Protein; 1 Fat; ½ Starches

 

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CRAB SALAD WITH CUCUMBER AND AVOCADO


Scale

Ingredients

  • 1 lb. of imitation crab meat
  • 3 green onions, sliced thin
  • 2 stalks of celery, diced fine
  • ¼ cup light mayonnaise
  • 1 Tbsp. of lemon juice
  • Dash of cayenne pepper
  • 1 cucumber, sliced thinly
  • 1 avocado, sliced in eights

Instructions

  1. Place crab in a food processor. Turn on and off rapidly for about 4 times to chop crab.
  2. Place in a mixing bowl and toss with green onions, celery, lemon, pepper, and light mayonnaise.
  3. Place on a platter in a mound. Garnish with cucumber slices and avocado.

Notes

  • Serves:  4
  • Total Calories: 255
  • Carbohydrates: 5 g
  • Protein: 14 g
  • Fat: 10 g

Equivalents

  • 4 oz. Lean Protein, 2 Fat and 1 Vegetable