Food4ThoughtWellness

Nutrition for Body and Soul

Broccoli Salad

Doesn’t this salad look amazing!! I LOVE broccoli salads, how about you?!

Best Broccoli Salad

You won’t miss the bacon in this lightened-up take on classic broccoli salad. Smoky roasted nuts take its place, adding delectable savory bites. A lightly creamy, sweet & tangy dressing takes the whole thing over the top.

Ingredients

1 pound broccoli crowns

3 tablespoons extra-virgin olive oil

3 tablespoons mayo, your fav, or vegan mayo

1½ tablespoons apple cider vinegar

2 teaspoons Dijon mustard

1 teaspoon maple syrup or honey

1 garlic clove, minced

¼ teaspoon sea salt, more to taste

⅓ cup diced red onions

⅓ cup dried cranberries

Smoky tamari almonds

½ cup almonds

½ cup pepitas

1 tablespoon tamari

½ teaspoon maple syrup

¼ teaspoon smoked paprika, more to taste

Instructions

Preheat the oven to 350°F and line a baking sheet with parchment paper. Chop the broccoli florets into ½-inch pieces and any remaining stems into ¼-inch dice. Peel any woody or course parts from the stem first. In the bottom of a large bowl, whisk together the olive oil, mayo, apple cider vinegar, mustard, maple syrup, garlic, and salt. Add the broccoli, onions, and cranberries and toss to coat. Place the almonds and pepitas on the baking sheet, toss with the tamari, maple syrup, and smoked paprika and spread into a thin layer. Bake 10 to 14 minutes or until golden brown. Remove from the oven and let cool for 5 minutes (they’ll get crispier as they sit).Toss the almonds and pepitas into the salad, reserving a few to sprinkle on top. Season to taste and serve.

Note: Chop the florets into roughly ½-inch pieces. Dice the stem into smaller ¼-inch pieces.

Enjoy!

#food4thought

Leave a comment »

Chicken, Peach & Fig Salad with Ricotta Salata

Sometimes we just need new ideas! Especially for salads. This one looks yummy!

Chicken, peach & fig salad with ricotta salata

Ingredients

2 cup(s) Mixed greens

1½ Tbsp, divided Low fat balsamic vinaigrette salad dressing

Peach(es) 1 small, sliced

Fresh fig(s) 2 medium, sliced

Cooked skinless boneless chicken breast(s) 3 oz, sliced

Ricotta salata cheese 1 Tbsp, crumbled, or feta cheese

Basil 4 leaf/leaves, or mint leaves, torn

Instructions

Toss mixed greens with 1 ½ tsp dressing; top with remaining ingredients and drizzle with remaining 1 Tbsp dressing.

Makes 1 serving.

Enjoy!

#food4thought

Leave a comment »

Feed Your Skin What It Needs!

What goes in us, shows up on us! Feed your skin.

Dry or Flaky Skin – choose foods higher in Vitamin A. A benefit of vitamin A is that it revitalizes skin by increasing cell turnover for more youthful skin. Just six leaves of Romaine lettuce provide more than 100% of your daily requirement of Vitamin A and will help with healthy cell renewal.

Sagging, lines and wrinkles – choose foods high in Vitamin C. Our bodies use Vitamin C to make collagen and elastin. Collagen gives our skin support and firmness whereas elastin gives our skin elasticity. Just one cup of strawberries has 130% of our daily Vitamin C requirement.

Uneven skin tone – Choose foods with lutein, zeaxanthin and lycopene. Eggs contain lutein and zeaxanthin which are two antioxidants that have been shown to help protect against UV damage that can lead to brown spots. Watermelon, papaya, guava, pink grapefruit and sun-dried tomatoes contain the compound lycopene that has been shown to protect skin from damage caused by sunlight.

 

Thank you Shelly Maquire for this info!!

Here are a couple of fun salads to incorporate some of those foods…

exps23006_QC10479D68

STRAWBERRY ROMAINE SALAD RECIPE

  • 8 cups torn romaine
  • 1 pint fresh strawberries, sliced
  • 1 small red onion, thinly sliced and separated into rings
  • POPPY SEED DRESSING:
  • 1/2 cup mayonnaise
  • 1/4 cup sugar
  • 1/4 cup milk
  • 2 tablespoons poppy seeds
  • 2 tablespoons white wine vinegar
  • Add sliced egg, watermelon, etc… for fun!
In a large bowl, toss the romaine, strawberries and onion. In a small bowl, whisk the dressing ingredients until blended. Serve with salad. Yield: 8-10 servings (1 cup dressing).
Thank you Food Network for these recipes!

Grilled Romaine with Balsamic Dressing

th-2

Ingredients

Balsamic Dressing:
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons crumbled Gorgonzola
  • 6 leaves fresh basil, chopped
  • 1 clove garlic, chopped
  • Kosher salt and freshly ground black pepper
Grilled Romaine:
  • 2 romaine hearts, halved lengthwise
  • Avocado oil, for brushing
  • 1/4 cup crumbled Gorgonzola, for garnish
  • 4 leaves fresh basil, torn, for garnish
  • Top with sliced strawberries, watermelon, and or grapefruit!  Have fun.

For the balsamic dressing: In a blender, combine the olive oil, balsamic vinegar, Gorgonzola, basil, garlic, a pinch each of salt and pepper and 2 tablespoons water. Blend until the dressing is creamy and the garlic and basil are finely chopped.

For the grilled romaine: Preheat a grill or grill pan to medium heat.

Lightly brush the cut sides of the romaine with the canola oil. Place the romaine on the grill cut-side down and cook until grill marks form and the leaves are slightly charred, 1 to 3 minutes. Arrange on a platter cut-side up.

Drizzle the romaine with the dressing. Sprinkle with the Gorgonzola and torn basil and serve.  YUMMMM!

Are you ready for summer salads?  I sure am!

Leave a comment »

Yellow Squash Pasta with Caramelized Lemon

This gorgeous side goes well with simply grilled meat or poultry. Yellow squash has a high water content, which means that cooking the squash noodles would release a lot of liquid. We opt instead to air-dry them and keep them raw for more freshness and plenty of crunch. Look for lemons with thinner skins (smoother, shinier skins are often thinner); you’ll get a nice citrus hit with each bite, but charring the slices softens the flavor so it’s not overpowering. Serve right after tossing everything together, as the squash will start to wilt.

image

Ingredients

  • 1 1/2 pounds yellow squash (about 3 large squash)
  • 3 medium lemons, divided
  • 1 1/2 tablespoons olive oil, divided
  • 1/4 teaspoon kosher salt, divided
  • 1/8 teaspoon sugar
  • 1/2 cup roughly chopped celery leaves
  • 3/4 ounce Parmigiano-Reggiano cheese, finely grated (about 1/4 cup)
  • 1/2 teaspoon black pepper

How to Make It

Step 1

Trim squash ends, and halve squash crosswise. Using a spoon, carefully scoop out inner seeds from each squash, removing as little flesh as possible. Cut squash into large noodles using a spiralizer. Place squash noodles between 2 layers of paper towels. Let stand at room temperature until dry, about 3 hours.

Step 2

Transfer noodles to a medium bowl. Grate rind from 1 lemon to equal 1/2 teaspoon. Cut same lemon in half; squeeze juice to equal 1 tablespoon. Set aside rind and juice. Trim tops and bottoms of remaining 2 lemons, and slice into half-moons.

Step 3

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high. Add lemon slices; sprinkle evenly with 1/8 teaspoon salt. Sprinkle sugar over lemons. Cook, stirring occasionally, until lemons are browned on the edges and caramelized, 4 to 5 minutes.

Step 4

Add caramelized lemon slices to squash noodles. Add celery leaves, cheese, lemon rind, lemon juice, pepper, and remaining 1/8 teaspoon salt; toss gently to combine. Drizzle with remaining 1 tablespoon oil. Serve immediately.

**Add shrimp to make it a main course!

Enjoy!

Thank you Cooking Light for this yummy light dish!

Leave a comment »

Eat Your Greens!

Um_Eve_thats_not_a_salad,_thats_my_dirty_laundry_9buz

OOPS!

Leave a comment »

Mediterranean Tuna-Spinach Salad

MF9545_Moats__700

This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

  • 1½ tablespoons tahini
  • 1½ tablespoons lemon juice
  • 1½ tablespoons water
  • 1 5-ounce can chunk light tuna in water, drained
  • 4 Kalamata olives, pitted and chopped
  • 2 tablespoons feta cheese
  • 2 tablespoons parsley
  • 2 cups baby spinach
  • 1 medium orange, peeled or sliced
  1. Whisk tahini, lemon juice and water together in a bowl. Add tuna, olives, feta and parsley; stir to combine. Serve the tuna salad over 2 cups spinach, with the orange on the side.

Yummm!

Enjoy!

Thank you Eating Well for this idea!

Leave a comment »

Mediterranean Chickpea Patties

image-1

Ingredients

  • 1 (15.5-ounce) can chickpeas, rinsed and drained
  • 1/2 cup fresh flat-leaf parsley
  • 1 garlic clove, chopped
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 egg, whisked
  • 4 tablespoons all-purpose flour, divided (make substitutions where needed)
  • 2 tablespoons olive oil
  • 1/2 cup low-fat Greek-style yogurt
  • 3 tablespoons fresh lemon juice
  • 8 cups mixed salad greens
  • 1 cup grape tomatoes, halved
  • 1/2 small red onion, thinly sliced
  • Pita chips (optional)

How to Make It

Step 1

Pulse first 4 ingredients (through cumin) and 1/4 teaspoon each salt and pepper in a food processor until coarsely chopped and mixture comes together. Transfer to a bowl, add egg and 2 tablespoons flour; form into 8 (1/2-inch-thick) patties. Place remaining flour (or panko crumbs) in a small dish and roll patties in it with floured hands; tap off excess flour.

Step 2

Heat oil in a nonstick skillet over medium-high heat. Cook patties for 2-3 minutes per side or until golden.

Step 3

Whisk together the yogurt, lemon juice, and remaining salt and pepper. Divide greens, tomatoes, onion, and patties evenly among 4 plates; drizzle each salad with 2 tablespoons dressing. Serve with pita chips, if desired.

Enjoy!

Thank you Health for this yummy recipe!

Leave a comment »

Tahini-Marinated Chicken Thighs with Cucumber-and-Tomato Salad

How to Make It

Step 1

To prepare chicken, combine first 10 ingredients in a bowl. Place 1/4 cup tahini mixture in a small bowl; reserve. Place remaining tahini mixture and chicken in a large ziplock plastic bag; seal, turning to coat chicken. Refrigerate 8 hours or overnight.

Step 2

Preheat grill to medium (350°F to 450°F). Coat grill grate with cooking spray. Remove chicken from marinade; discard marinade. Sprinkle chicken with salt. Arrange chicken on grill grate; cover and cook 4 minutes on each side or until done. Arrange chicken on a platter; drizzle with reserved 1/4 cup tahini mixture.

Step 3

To prepare the salad, combine cucumber and next 6 ingredients (through 1/4 teaspoon salt) in a bowl; toss gently to combine. Serve cucumber salad with chicken and rice.

Enjoy!

 

(Thank you Cooking Light for this yummy recipe.)

Leave a comment »

Watermelon and Arugula Chicken Salad

I don’t know about you…. but, In the summer I really don’t like to turn on the oven, or even the stove for that matter!  This looks like a yummy fresh, light, EASY summer salad! What do you think?

Summer CookBook

Ingredients

  • 4 cups cubed fresh watermelon (love watermelon in the summer!)
  • 1/3 cup thinly sliced red onion
  • 2 tablespoons chopped fresh mint
  • 1 (5-ounce) package arugula
  • 1/4 cup sliced almonds, toasted
  • 8 ounces skinless, boneless rotisserie chicken breast, shredded (about 2 cups) Grilled chicken would be a great option too!
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Combine watermelon, onion, mint, and arugula in a large bowl. Add almonds and chicken; toss to combine. Combine oil, rind, juice, salt, and pepper in a small bowl, stirring with a whisk. Add oil mixture to watermelon mixture; toss gently to coat.

Enjoy!

Thank you Cooking Light for this recipe!

Leave a comment »

Buffalo Chicken Zoodles!

Call me crazy, but……..I LOVE buffalo flavored everything!

Check out this creamy buffalo sauce using Greek yogurt and hot sauce. Easy and delicious!

6A2A6409

 

Ingredients

  • For the chicken:
  • 2 boneless skinless chicken breasts ( I like Organic, Free Range, no hormones)
  • 6oz nonfat plain Greek yogurt
  • 5-6 tablespoons hot sauce (depending on how spicy you like it)
  • ¼ teaspoon garlic powder
  • 1 tablespoon apple cider vinegar
  • salt and pepper
  • For the salad:
  • 2 large zucchini, Use your spiralizer!
  • 1 large carrot, Spiralize this too!
  • ½ cup halved cherry tomatoes
  • ¼ cup crumbled blue cheese
  • ¼ cup organic corn kernels or canned corn, drained, rinsed, patted dry
  • Avocado, optional  (I LOVE AVOCADO on everything!)

Instructions

  1. Place the chicken in a medium pot and cover with water and a pinch of salt. Cover the pot and bring to a boil over high-heat. Once boiling, reduce the heat to medium-low and let cook for 12-15 minutes or until chicken is cooked through and no longer pink on the inside.  Crock pot, pressure cooker, or even grilled is great too!
  2. While chicken cooks, place the Greek yogurt, hot sauce, garlic powder, apple cider vinegar, salt and pepper in the bottom of a medium mixing bowl and whisk to combine. Add the shredded chicken, zucchini noodles, carrot noodles, and toss well to combine.
  3. Divide the salad onto four plates and top each with cherry tomatoes, blue cheese, and corn. Serve.

Yummm!

Thanks Inspiralized for this inspiring recipe!!

Leave a comment »

ireland2day

"5 minute walks"

ChompChomp

Food and Travel

Easy Vegetarian Recipes

Welcome to the new world of Food where cooking is all Fun

Standing Strong Wellness

Holistic Nutrition Consultant - Strong Bodies = Strong Minds!

DO NOT DIE YOUNG - THE BLOG

The idea is to die young as late as possible.

Teacups & Pearls

Dig in, fill your plate and come back for seconds.

The Wellness Paige

Nutrition for Body and Soul

mindbodygreen

Nutrition for Body and Soul

gabrielle pace, x-sugarjunkie

stop fixing. start thriving.

%d bloggers like this: