Inspire Wellness ‘Salads’

Chicken & Wild Rice Salad

chicken salad

This chicken salad is perfect for making at the beginning of the week and adding each day to some greens for a quick and easy lunch. It is delicious, filling and balanced. The lemon makes it refreshing too! If you want to add a bit more flavor, top with some dill.

 

Ingredients:

  • 1 cup chopped cooked chicken
  • ¼ cup low fat mayo
  • ½ cup chopped walnuts
  • ½ cup chopped apples
  • ½ cup celery stalks, chopped
  • ½ cup cooked wild rice
  • 1 tbsp lemon juice (or to taste)
  • Salt, pepper to taste

Serve over crisp romaine lettuce or make a lettuce wrap!

Serves 2: Per Serving 390 Calories, 23g Fat, 4g Fiber, 8g Sugar, 28g Protein

 

Three Bean Salad

3 bean saladThis is a quick salad to make on Sundays to have for the week for lunches. It tastes good both cold and warmed up. It is filling with the protein and fiber from the beans, quinoa and edamame.

 

 

Ingredients:

  • 1 cup dry quinoa
  • 10oz bag frozen green beans
  • 10 oz bag frozen shelled edamame
  • 10oz bag frozen peppers or 2-3 fresh peppers, chopped
  • 1 can kidney beans, rinsed and drained
  • ½ cup feta cheese
  • ¼ cup Newman’s Lite Balsamic Dressing

Cook quinoa according to package.  Steam frozen edamame, green beans & peppers.  Put cooked quinoa into a bowl; add beans, peppers, salad dressing and feta. Toss well.  Served chilled or warmed up.  Serving size is 1 1/4 cup. Eat by itself, as a side dish or served over a handful of dark green lettuce.

8 Servings/Per Serving: 325 Calories, 11g Fat, 10g Fiber, 6g Sugar, 19g Protein

Salad Bar Night

salad barSalad Bar Night!

Pick a night of the week and make it easy on yourself with creating a salad bar. It’s fun for the kids and adults to customize their own plates.

This was a Sunday night tradition at my mom’s house when we would go over each week for Sunday night dinner. It was easy because we could all bring what we had on hand and we could all eat what we wanted. It’s a great way to kickstart the the week!

Mason Jar Broccoli Slaw

broc slawBroccoli slaw is an easy way to create a quick salad with powerful antioxidants! This one has a delicious dressing made with Braggs liquid aminos (similar to soy sauce but contains 16 amino acids), almond butter and apple cider vinegar – a yummy combo!

The importance of the mason jar is the layering. Make sure to layer in this order so nothing gets soggy.

 

 

Ingredients:

  • First Layer: Dressing (whisk together & add to the bottom of mason jar)
    • 1 tbsp Braggs liquid aminos
    • 2 tsp sesame oil
    • 1 tsp honey
    • 2 tsp apple cider vinegar
    • 1 tbsp almond butter
  • Second layer: 1/3 cup organic edamame (cooked and cooled)
  • Third layer: Veggies
    • 1/4 cup red pepper, chopped
    • 1/4 cup carrots, shredded (shred yourself for much tastier carrots)
  • Fourth layer: 1 cup broccoli slaw (chop a little bit more so its easier to eat)
  • Fifth layer: 2 tbsp slivered almonds

When you are ready to eat, pour into a bowl and enjoy!

376 Calories, 46g Fat, 10g Fiber, 12g Sugar, 16g Protein

Mediterranean Mason Jar Salad

saladDo you have a mason jar yet? Mason jar salads are super easy to make the night before and transport with you the next day. When ready for lunch, just dump into a bowl and enjoy!  If you layer it properly, nothing gets soggy.

This is a salad recipe that originated from my friend Melissa and I created this with what I had and what sounded good.

I love chickpeas because they are filled with fiber and really do fill you up for awhile.

The key to this is layering as it so nothing gets soggy.

 

1st layer: Dressing (combine 3 ingredients in separate bowl & whisk together)

  •  1 tbsp. hummus
  • 1 tbsp. lemon juice (fresh)
  • 1 tbsp. avocado oil

2nd layer: Chickpeas

  • 1/3 cup chickpeas

3rd layer: Veggies

  • 1/4 cup red pepper, chopped
  • 1/3 cup cucumber, chopped

4th layer: Feta

  • 3 tbsp feta, crumbled

5th layer: Greens – packed and smashed in. Mine seemed full but I was able to smash a decent amount of spinach at the top.

  • 1-2 handfuls Spinach (whatever you can get in the top)

salad2Enjoy!

300 Calories, 22g Fat, 6g Fiber, 2g Sugar, 10g Protein

Cranberry Kale Salad

kaleMy client, Jill gave me this recipe and I’ve already made it 4 times in the last month.  So, I thought it would be a great one to pass along.  It is a crowd pleaser 🙂  Even the kids enjoyed it.  It super easy and pretty presentation. The best part – you can make it the night before!
It also tastes great for days after too.

 

 

 

 

Salad Dressing:

  • 1/4 cup fresh lemon juice
  • 2 tbsp Dijon mustard
  • 1 tbsp minced shallot
  • 1 garlic clove, minced
  • 1/4 tsp sea salt
  • 1/8 tsp ground pepper
  • 1/2 cup olive oil

Salad:

  • 2 large bunches of Tuscan kale (washed, de-stemmed and chopped up small) – I don’t like to buy the bags already chopped because they have the big veins in it and its hard to pick them all out.
  • 10oz bag of shredded brussel sprouts (I buy from Trader Joes)
  • 1 cup Pecorino cheese, grated
  • 1/2 cup chopped nuts (I used pecans this time and sometimes almonds)
  • 1/2 cup dried cranberries

Combine salad dressing ingredients and whisk together.  Set aside.  Wash and de-stem kale, cut into bite size pieces. Mix in brussel sprouts, pecorino cheese and dressing.  Toss well.  Before serving add in cranberries and nuts.

Crunchy Thai Salad

thai salad 2This is so good!  This was inspired from a recipe a gal at bootcamp gave me and I modified it a bit to use some of the ingredients I had and to make it to our taste.  I had just bought Trader Joe’s Cruceriferous Crunch which is a mix of shredded kale, brussel sprouts, broccoli and cabbage.  It was the key ingredient because all the greens are crunchy.  And, even the next day was really good after soaking in the dressing all night.  I will be making this one again soon!

Ingredients:

  • 1/3 cup uncooked quinoa
  • 10oz bag Trader Joe’s Cruciferous Crunch (Shredded Kale, Brussel Sprouts, Broccoli, Cabbage)
  • 1 red pepper, diced
  • 2 cups shredded carrots (3 large carrots)
  • 1 large bunch cilantro, finely chopped
  • 1/2 cup peanuts (or nut of your choice)
  • 10oz bag of edamame
  • 1/4 cup green onion (optional)
  • Dressing
    • 1/4 cup natural almond butter
    • 1 tbsp honey
    • 3 tbsp Bragg’s Liquid Aminos
    • 1 tbsp apple cider vinegar
    • 1 tbsp sesame oil

Instructions:

Cook quinoa according to instructions.  (I always do in the microwave to save time.)  Cook  edamame according to package.  Meanwhile, pour greens into a large bowl. Chop red pepper and add to bowl.  Shred carrots (in food processor), then chop cilantro (in food processor) and add to bowl.  Prepare dressing and add with remaining ingredients.  Enjoy!

Prepare dressing:  combine almond butter with honey in microwave safe bowl and microwave for 30 seconds, stir.  Add remaining ingredients and whisk together until smooth.

4 Servings/Per Serving: 435 Calories, 25g Fat, 12g Fiber, 12g Sugar, 19g Protein

 

Chop Salad Recipe

2014-03-26 001This chop salad recipe is so easy and can be made ahead of time for the week.  It is also satisfying with all the crunchy veggies and I just love the Newman’s dressing to finish it off! I usually prefer with sunflower seeds, but I was out of them today, so I made it with pumpkin seeds (also good).

Ingredients:

  • 1 bag of Trader Joe’s shredded cabbage
  • 1 bag of Trader Joe’s shaved brussel sprouts
  • 8 carrots, peeled & shredded
  • 1 cup shredded cheese (I use white cheddar cheese)
  • 1 organic red pepper, chopped
  • 1/2 cup raw sunflower seeds
  • Hard boiled eggs (optional)
  • Newman’s Own Olive Oil & Vinegar dressing to taste

Instructions:

Peel and shred carrots in food processor.  Then shred cheese in food processor.  Chop red pepper.  Combine all ingredients except for dressing and egg.  I store in my pyrex bowl with lid to keep fresh for the week.  Add dressing and egg to each serving right before eating.

Set Yourself up For Success!

saladDo you set yourself up for success?  What I mean is, do you meal plan, grocery shop and prep for the week?  Without developing this habit, you will always feel like it is hard to eat healthy and meal time will be more of a hassle.  Do you find yourself scrambling at meal time to figure out what to make?  Here are a few tips to healthier habits:

  • Pick a day that you will plan your meals for the week and a day that you will grocery shop each week.  I usually plan on Saturday and shop on Sunday.  We typically have to go back towards the end of the week to grab a couple things, but the majority I like to buy so I am ready for the next few days.
  • Make a salad, soup or dish on Sunday that you can eat for lunch for the week.  It will save you time each day and you will be less tempted to go out if you have something made.  I love to use our big pyrex bowl with lid and make a salad (shown above).  If you use spinach leaves, it will stay good all week and not get soggy.  My salad consists of spinach, celery, shredded carrots and peppers.  I avoid anything that has too much water in it. Or, just add that in before I eat it.
  • Wash and cut vegetables the day you get home from the store.  You will have them ready to go when you are hungry and wanting something between lunch and dinner.
  • Have snacks measured out and in the car, purse and/or drawer at work. They can come in handy and help you avoid you making unhealthy decisions.  I like raw nuts. They are filling, satisfying and easy to pack.
  • Stick to the serving size on food labels and measure them.
  • Eliminate eating after dinner habit or opt for something with vegetables. Sometimes something crunchy is all we need to kick the craving.  I like cucumbers and hummus for snack. Or, snap peas!  Hot tea in the evening is also a good way to kick the snacking.  If you had an early dinner and truly are hungry, go for something with protein like greek yogurt.
  • Wake up early to exercise.  By setting your alarm 30 minutes early, you can be done for the day with one of our 30 minute workouts.  Set up a goal and a reward system for yourself.  After you stick to a program for a month, get a massage or buy a new workout shirt.

I hope some of these tips help!

 

Shredded Kale Salad

kale cranberryThis is a salad I keep making over and over again!  It is so yummy that I have even been eating it between lunch and dinner as a snack.  I found it on ohsheglows.com and altered it a bit.  Don’t be scared off by the kale…it actually gets soft when you let it sit overnight.

 

Ingredients:

  • 2 medium bunches kale, destemmed & finely chopped
  • 2 cloves garlic, minced
  • 1 large lemon, juiced (or ¼ cup)
  • 3 tbsp olive oil
  • ¼ tsp sea salt
  • ¼ tsp ground black pepper
  • 1/2 cup pomegranate arils (if in season, otherwise dried cranberries)
  • 1/2 cup pecan halves, toasted
  • 1 ½ tbsp nutritional yeast or grated parmessan
  • 1 tbsp olive oil
  • 2 pinches sea salt

Preheat oven to 300F. Spread pecans on baking sheet and toast 8 mins.  Place chopped kale in bowl.  For dressing, combine garlic, lemon juice, oil, salt, pepper & whisk together.  Pour dressing onto kale and toss with your hands for 1 minute. For pecan topping: place pecans in food processor until the size of peas, add parmesan, oil & salt.  Process into big crumbs. Sprinkle on salad. Add pomegranate arils & refrigerate overnight. Serves 4

Per Serving: 384 Calories, 30g Fat, 4g Fiber, 5g Sugar, 15g Protein