Food4ThoughtWellness

Nutrition for Body and Soul

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!

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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!

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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!!

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Greek Cucumber Dill Salad

This looks like a yummy, refreshing salad.  Thank you A Spicy Perspective for this recipe.

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Greek Cucumber Dill Salad

YIELD: 6 servings

PREP TIME: 15 minutes

Ingredients:

  • 3 english cucumbers
  • 1 tablespoons fresh chopped dill
  • 1 garlic clove, minced
  • 1 lemon, zested and juiced
  • 1/2 cup plain greek yogurt
  • 2 teaspoons granulated sugar (optional) (I like to use raw or Manuka honey if sweetness is needed)
  • Salt and pepper

Directions:

  1. Peel the cucumbers. Cut in half lengthwise. Then slice into thin pieces. Place the sliced cucumbers into a large bowl.
  2. Add the chopped dill, minced garlic, the zest of one lemon, 1 tablespoon of lemon juice, 1/2 cup plain greek yogurt, sugar, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper.
  3. Toss until the yogurt blends into a thin dressing. Taste, then salt and pepper as needed. Serve cold.

Click here for more info!

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Southern Cobb Salad with Roasted Sweet Onion Dressing

I don’t know about you guys….but sometimes I just need to have a good ole’ Cobb salad.  This one looks delish!!!  Make your own substitutions where needed!

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INGREDIENTS

DRESSING
  • 6 unpeeled garlic cloves
  • 2 large Vidalia onions (1 1/2 pounds), peeled and quartered through the core
  • 1 1/4 cups vegetable oil, plus more for brushing
  • 1/2 cup apple cider vinegar
  • 1/4 cup fresh lemon juice
  • Kosher salt
  • Freshly ground pepper
SALAD
  • 10 lightly packed cups mixed lettuces (8 ounces)
  • Kosher salt
  • Freshly ground pepper
  • 2 cups shredded cooked chicken
  • 1 cup cooked fresh or thawed frozen corn kernels
  • 1 cup buckwheat or radish sprouts
  • 4 ounces blue cheese, crumbled (1 cup)
  • 1/2 cup crumbled cooked bacon
  • 1 Hass avocado, peeled and diced
  • 1 medium tomato, diced
  • 1/2 cup toasted pecans, chopped
  • 2 hard-cooked eggs, peeled and sliced lengthwise

HOW TO MAKE THIS RECIPE

  1. MAKE THE DRESSING Preheat the oven to 425°. Wrap the garlic cloves in foil and set on a rimmed baking sheet. Brush the onions with oil and arrange on the baking sheet. Bake for about 1 hour, until the onions and garlic are lightly charred and soft. Let cool. 
  2. MAKE THE DRESSING Peel the garlic and transfer the cloves to a blender. Add the onions, cider vinegar and lemon juice and puree until smooth. With the blender on, gradually add the 1 1/4 cups of vegetable oil until incorporated. Season the dressing with salt and pepper. 
  3. MAKE THE SALAD In a large bowl, toss the lettuces with 1/2 cup of the dressing and season with salt and pepper. Transfer to a serving bowl or platter. Arrange the remaining ingredients on top and serve, passing the remaining dressing at the table. 

MAKE AHEAD

The onion dressing can be refrigerated for up to 4 days.

Thank you Food and Wine for this recipe.  Check out their site for more yummy ideas!

Enjoy!

#Food4Thought

www.food4thoughtwellness.com

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Arugula, Grape, and Sunflower Seed Salad

I love love love summer!!  And, I especially love summer salads. This one looks delish!  Enjoy!

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Ingredients

3 tablespoons red wine vinegar
1 teaspoon honey
1 teaspoon maple syrup
1/2 teaspoon stone-ground mustard
2 teaspoons grapeseed oil
7 cups loosely packed baby arugula
2 cups red grapes, halved
2 tablespoons toasted sunflower seed kernels
1 teaspoon chopped fresh thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation

1. Combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk.

2. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.

Thank you myrecipes.com for this yummy recipe!

www.food4thoughtwellness.com

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Throw Together Thursday!

Easy-Schmeezie Taco Salad!

Normally we don’t eat too much beef but sometimes you’ve gotta make everyone happy!  So if you don’t want beef…grab the Free-Range Organic Chicken or omit meat of any sort and load up on veggies and beans!!

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Brown the meat (or whatever you are using), add chopped onions…chopped peppers…black beans…and add a little salsa, whatever salsa you have!  These taco spices are super hot…so if you are sensitive don’t add too much!

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Let this simmer until you are ready to eat!

Wash the lettuce, and cut up some tomatoes, cilantro, avocado, olives…etc….

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Grab your bowl and Throw it Together!  Top with a little cheese and crunched tortilla chips, if you’d like, and dressing or more salsa of your choice!

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Enjoy!

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Avocado Black Bean Salad

Doesn’t this salad look totally yummy!!!

Avocado-and-Black-Bean-Salad

Thank you Complete Health and Happiness for this recipe!

To prepare the Avocado Black Bean Salad you’ll need the following:
Ingredients:
– a can of rinsed and drained black beans
– 4 tablespoons of balsamic vinegar
– 2 diced avocados
– diced red onions, at least ¼ of a cup
– sliced grape tomato, 1 cup
– chopped cilantro, also ¼ of a cup (like the red onions)
– 1 clove of garlic (if you are not fond of garlic, just ignore it)
– lime juice, olive oil, salt and pepper
– 1/2 cup corn
Preparation:
Take two bowls, in one drain and rinse the black beans and mix them with vinegar. In the other bowl, mix the avocado, red onion, the cilantro, corn and the tomato. In a small dish, make a mixture of lime juice and olive oil.
Combine both bowls (the black beans one and the avocado one) together and pour the lime mixture. Mix until they combine evenly and then serve immediately.

Enjoy!!!!!

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Treasured Friends and Fabulous Food!

How many of you have a special buddy that you have known since grammar school..?  Maybe you go for 6 months without seeing them…but pick right up where you left off!  A comfortable, no work kind of relationship!!  I got together with Val and our mom’s the other day!  Val and I have been buddies since 6th grade, we have one of those special friendships!  And I treasure that!  She invited our mom’s to join us for lunch that day.  They hadn’t seen each other in a while!  So much fun!  We are so lucky to still have our mom’s! Val made an incredible lunch which I will share with you!

First of all she made Sweet & Savory Melon with a Balsamic Glaze..

8 thin slices of prosciutto, cut in half

1 cantaloupe, peeled and cut into balls or cubes

16 water-packed mozzarella balls

8 wooden skewers (or tooth picks, for appetizers)

Basil leaves for garnish

1 cup good-quality balsamic vinegar

**Fold the prosciutto, accordion-style, into a small square.  Then place melon, prosciutto, and mozzarella on skewers or tooth picks, adding basil leaves in between as desired!

**Pour balsamic vinegar into a small saucepan.  Bring to a boil and reduce to a simmer.  Simmer until it is reduced to about 1/4 cup, 10-15 minutes.  Remove from heat and cool.  Drizzle desired amount over skewers.  Serve immediately.  Refrigerate any leftovers.  The balsamic reduction would be really good on grilled veggies too!!!

Then Val made a Quinoa and Kale Salad that was awesome!

1 cup quinoa

1 can (15 oz.) garbanzo beans, drained and rinsed

1 cup grape or cherry tomatoes, halved

1 cup diced cucumber

1 cup crumbled feta cheese

1/4 cup finely chopped shallots

2 T. red wine vinegar

1/4 cup fresh lemon juice

2 tsp. honey

1 tsp. salt

1/2 tsp. freshly ground pepper1/2 cup extra virgin olive oil

3 cups baby kale, roughly chopped … she used regular organic, and it was great, a little more crunch!

1/4 cup pine nuts, toasted if desired!

**Cook quinoa according to package directions (make sure to rinse thoroughly before cooking).  Drain off any excess cooking liquid and cool completely.  When I make quinoa, I like to make extra, then I have it in the fridge to add into other dishes, such as grilled veggies!  Transfer to a large bowl and add garbanzo beans, tomatoes, cucumber, feta and shallots.

**In a separate bowl, whisk together red wine vinegar, lemon juice, honey, salt and pepper.  Slowly add olive oil, whisking as you go.  Pour over the quinoa mixture.  Then add chopped kale, tossing until combined.  Top with toasted pine nuts and serve immediately.  Refrigerate any leftovers.  Speaking of leftovers….Val’s husband loved it!!  By the way…Happy Anniversary #34 to the two of you!

This was so good, I had 2 helpings!!!

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Thank you Val for such a special visit and fabulous lunch!!

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Summer Time Salads

Came across this yummy sounding salad in my cookbook…”The Complete Idiot’s Guide for Anti-Inflammation Cooking”…

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Red Cabbage with Apple Slaw

Makes approx. 8 cups

4 cups red cabbage, cut into 1-in. pieces

2 medium Organic Golden Delicious apples, cored and cubed

2 medium carrots, sliced

2 T. unsweetened dried cranberries

1/4 cup olive oil

1/4 cup red wine vinegar

1 T Dijon-style mustard

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1.  In a large bowl, combine cabbage, apples, carrots, and cranberries.

2.  In a small bowl. whisk together olive oils, vinegar mustard, salt, and pepper.  Add to salad and toss to coat.   Serve at once or refrigerate, covered, for 2 to 24 hours.

I try to buy all of my produce Organic.. See an earlier post on the Clean Fifteen and Dirty Dozen for a little guidance.

** If your local grocery store doesn’t stock unsweetened dried cranberries, look for them at a health-food grocer.  I get mine at Trader Joe’s.

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