Salads

Project Lunchbox: Summer Salads That are Worth the Meal Prep

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It’s May! Get summer ready and start meal prepping for the week with fresh and delicious salads. I’m usually the first person to say “salad doesn’t make friends” but I changed my mind and I wouldn’t steer you wrong. I’ve been loving (even looking forward to) having these for lunch the past couple weeks. Pro tip for meal prepping: put the salad dressing to the side and they’ll last ya all week! 

COBB SALAD
Butter leaf lettuce
Tomato
Chicken (Grilled with salt and pepper)
Salami or bacon
Hard boiled egg
Parmesan
Dressing:
I like @organicgirl white cheddar ranch but any ranch will do!

STRAWBERRY SPINACH SALAD
Qunioa (as a base) 
Spinach
Strawberries
Walnuts
Feta
Dressing: olive oil and balsamic

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Make Any Salad Taste Great With This Lemon Zest Inspired Dressing

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This dressing is yummy on any kind of salad but it's especially delicious on a greek inspired salad! I love cooking with lemon zest (well all lemons in general)! With this dressing you get a hint of lemon without the citrus which works well with the red wine vinegar and olive oil base. 

Ingredients:
1 lemon
1/4 cup red wine vinegar
1/4 cup olive oil
2 cloves garlic, crushed
Pinch of salt & pepper

Instructions: 
Mix and pour over salad! 

If you need some salad inspiration try this dressing on my the amazing Butter Bean Salad! 

Halibut Ceviche

My mother introduced me to this recipe and I have officially fallen in love. Perfect dish to bring to a party!

Party Size
Prep Time: 1 day for marinating fish and 30 minutes for preparing ceviche

Ingredients:
2 avocados
1lb halibut
1.5 cup cilantro
1 large champagne mango
4 limes, juiced
1.5 cup tomatoes
Salt and pepper to taste
1 bag of corn chips

Directions:
Marinate halibut in 3 juiced limes overnight. Chop all ingredients and throw into bowl and serve with chips! 

 

Kale Ceasar Salad

Ingredients (single serving):
3 pieces of curly leaved kale

1-3 Pressed garlic cloves
1 Egg yolk (optional)
Lemon, juiced to taste
1/2 cup shaved or grated Parmesan Cheese
Olive Oil to taste
Salt to taste

Place garlic cloves in a salad bowl with salt.
Whisk in egg yolk. This should make a bit of a paste. 
Add lemon juice and parmesan cheese.
After everything is blended with your fork add chopped kale leaves and slowly add olive oil, to taste.
Now put in your freshly washed and dried kale.
Add parmesan cheese over the top of the salad after tossing but before serving. 

 

Summer Recipe: Caprese Salad or Skewers

Bring these easy to make caprese skewers to your next summer gathering. It doesn't get much easier and delicious than this. Your vegetarian friends will love you and your taste buds will still feel satisfied!

Ingredients:
Cherry tomatoes
Basil
Mozzarella
Balsamic vinegar
Salt and pepper to taste

Serve chilled with balsamic vinaigrette. 

Tuna & Butter Bean Summer Salad

Ingredients:
1 can of good imported tuna
2-3 cans of butter beans, carefully drained and washed
1 small red onion
1 pint of cherry tomatoes
1/2-1 cup coarsely chopped Italian parsley

Dressing:
zest of lemon
1 clove garlic, minced
1/2 cup red wine vinegar
1/2 cup olive oil
salt and pepper
 

Directions:
Add butter beans, onion, tomatoes and parsley to bowl. Drain and chunk tuna but leave in large chunks. 
Combine all dressing ingredients and dress salad. Let sit for 30-60 minutes before serving, if possible. 

Project Lunchbox: Quinoa with Protein, Spinach, Fruit

Eating lunch out is an easy habit to get into but it is costly and typically not as healthy as home cooked meals. This recipe yields 4 servings (4 lunches) and holds well in the refrigerator for up to 3 days. 

Prep time: 20 minutes
Cook time: 20 minutes

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Ingredients

1.5 cups quinoa
4 -5 chicken breasts 
1 head of spinach
1 cup of feta or goat cheese
2 peaches 
1 bundle of green onion
3 tablespoons olive oil 
Pepper & salt to taste 

Cooking Instructions

Follow instructions on quinoa packaging and begin cooking quinoa in saucepan. 
-Cut up chicken into bite size pieces. Heat olive oil on medium heat in frying pan and begin cooking chicken. Salt and pepper to taste. Stir occasionally. 
-While chicken and quinoa are cooking, cut all raw ingredients (Spinach, peaches & green onion.)
-When quinoa and chicken are done, create your bowl by evenly distributing quinoa, chicken then the spinach, cheese, peaches and green onions in tupperware.  

This dish is excellent chilled. Enjoy! 

Easy Garlic Quinoa Salad

This recipe is adapted from Cynthia Lair's Feeding the Whole Family cookbook. I first made this recipe in Cynthia's Whole Foods Production class at Bastyr University. It is an easy recipe to make and works great for leftovers! Eat cold, hot or room temperature. 

Quinoa has an excellent nutritional profile with 10.5 grams of protein per cup. This unique whole grain, which was a staple food of the Incas, is also rich in calcium and iron.

Ingredients

1 cup dry quinoa
1 3⁄4 cup water
1⁄2 tsp sea salt
1⁄2 cup carrots, chopped
1⁄3 cup parsley, minced
1⁄4 cup sunflower seeds
4 clove garlic, minced
1⁄4 cup freshly squeezed lemon juice
1⁄4 cup extra-virgin olive oil
2 tbsp tamari 

Directions

Rinse quinoa with warm water and drain through a fine strainer. Place quinoa, salt and water in a 2-quart pot. Bring water to boil, reduce heat to low, cover and let simmer 15 to 20 minutes, until all the water is absorbed. Tip pan to the side to make sure all the water has been absorbed. Let stand for 5 to 10 minutes uncovered, then fluff with a fork.

Place cooked quinoa in a large bowl. Add carrots, seeds and parsley to quinoa. Mix thoroughly. Combine garlic, lemon juice, olive oil and tamari; pour over quinoa and toss well. Serve at room temperature or chilled.

Easy Taco Salad

This is an incredibly easy, filling and healthy lunch or dinner option. Serves 4. 

Ingredients:

1 lb ground turkey
1 can refried black beans
1 can whole black beans
1/2 head romaine lettuce
1 onion
6-10 cloves of garlic
1 red bell pepper
1 & 1 /2 teaspoons cayenne pepper
2 tablespoons oregano 
2 tablespoons cumin
Cherry tomatoes
1 cup grated cheese (Feta or cheddar)
1 Lime
Cilantro
Sour cream
Salt and pepper to taste
Optional: salsa
 
PREP TIME: 10 min
COOK TIME: 15 min

Start cooking ground turkey. Add chopped onion, minced garlic, chopped red bell pepper, oregano, cumin salt and pepper to ground turkey. Combine both cans of beans into one saucepan and add cayenne pepper. Cut all other ingredients including tomatoes, lime and cilantro and grate cheese. These raw ingredients go on top of the dish. Add a spoonful of sour cream and salsa and you're ready to eat.

Oh, and don't forget the wine!