Salads are truly one of the most popular dishes all over the world and
there is no wonder why. It's a great universal meal that can be built to every one's taste and needs. Autumn salad, Tuna salad, Greek salad, Cobb salad, potato salad, Caesar salad, egg salad - there are a countless number of them and the appetizing image of your favourite one just popped up in your head so you're probably slobbering and feeling hungry right now. Well, this cookbook is made to give you a lot of beloved and healthy salads recipes that will please you any time and you will never get sick of them!
Here goes the collection of the best refreshing and nutritious salads that you can find this year! Why? It’s simple – a better book hasn’t been written yet! So just grab whatever ingredients you need and fill your salad bowl to the top with the testiest salad you have ever tried! Avocado or egg based, with a plenty of meat or leafy greens, with dressing or vinaigrette – you will find here the most delicious and popular combos of the salad world!
Flip the page and absorb the science of salad making to turn your ones into masterpiece! Let’s get started!
SALADS
Fresh, Healthy, and Easy Salad Recipes That Can Be Made in Minutes: a Cookbook
Kathrin Narrell
COPYRIGHT © 2021 BY KATHRIN NARRELL
ALL RIGHTS RESERVED.
No part of this book may be reproduced in any form or by any electronic or mechanical means, except in the case of a brief quotation embodied in articles or reviews, without written permission from its publisher.
DISCLAIMER
The recipes and information in this book are provided for educational purposes only. Please always consult a licensed professional before making changes to your lifestyle or diet. The author and publisher shall have neither liability nor responsibility to anyone with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this book. All trademarks and brands within this book are for clarifying purposes only and are owned by the owners themselves, not affiliated with this document.
Images from shutterstock.com
INTRODUCTION
RECIPES
Tofu Sesame Salad
Laminaria Seaweed Salad
Avocado Salad
Honeydew, Fresh Herb, and Ricotta Salata Salad
Spinach & Eggs Salad
Avocado & Egg Salad
Bacon and Pear Salad
Quinoa, Chard, and Apple Salad
Asparagus Salad
Tofu & Cucumber Salad
Avocado and Shrimp Salad
Chicken Avocado Salad
Savory Egg Salad
Quinoa & Avocado Salad
Warm Spinach Salad
Romaine Hearts with Tuna, Edamame, and Green Goddess Dressing Cauliflower Tofu Salad
Baby Greens with Tiny Tomatoes, Fresh Herbs, and Toasted Pistachios Spinach Salad with Tuna
Chicken BBQ Salad
Asian Cucumber Salad
Cabbage and Egg Salad
Tangy Bean Salad with Carrots and Green Onions
Salade Niçoise
Arugula Salad with Butternut Squash and Prosciutto
Summer Fruit Salad with Lime & Mint
Salad on a Stick
Summer Dinner Salad
Roasted Vegetable Salad
Avocado-Caprese Salad
Organic Baby Tomato & Kale Salad
Romaine Salad
Warm Bacon and Arugula Salad
BAcon Salad with Walnuts
Avocado Salsa
Kale Salad
Green Eastern Salad
Spinach with Tomatoes
Fall Kale Salad
Pure Tropical Salad
Sweet & Sour Kale
Pasta Salad
Strawberry Zippy Salad
Сouscous Salad
Macaroni Tuna Salad
Coleslaw
Grilled Salmon Salad
Endive Salad with Walnuts
Crisp Jícama Salad with Creamy Cilantro Dressing Summertime Sweet Potato Salad
Savoy Slaw with Sesame Dressing
Spanish Rice Salad with Pumpkin Seeds Jerk Chicken with Cool Romaine Salad Tuna salad
Roasted Portobello Salad
Black Bean Salad with Avocado-Lime Dressing Shredded chicken salad
Cherry Tomato Salad
Ground turkey salad
Scallop Caesar Salad
Spinach, Avocado & Pumpkin Seeds Salad Brooklyn Salad
Eggplant & Tomatoes Salad
Korean Cucumber Salad
Beets & Seeds Salad
Arugula Mozzarella Salad
Broccoli & Feta Salad
Summer Fruit Cocktail
Fruit Salad with Lime and Mint
Berry Fruit Salad with Yogurt
CONCLUSION
CONVERSION TABLES
Salads are truly one of the most popular dishes all over the world and
there is no wonder why. It's a great universal meal that can be built to every one's taste and needs. Autumn salad, Tuna salad, Greek salad, Cobb salad, potato salad, Caesar salad, egg salad - there are a countless number of them and the appetizing image of your favourite one just popped up in your head so you're probably slobbering and feeling hungry right now. Well, this cookbook is made to give you a lot of beloved and healthy salads recipes that will please you any time and you will never get sick of them!
Here goes the collection of the best refreshing and nutritious salads that you can find this year! Why? It’s simple – a better book hasn’t been written yet! So just grab whatever ingredients you need and fill your salad bowl to the top with the testiest salad you have ever tried! Avocado or egg based, with a plenty of meat or leafy greens, with dressing or vinaigrette – you will find here the most delicious and popular combos of the salad world!
Flip the page and absorb the science of salad making to turn your ones into masterpiece! Let’s get started!
SERVINGS: 3 | PREP TIME: 10 min. | COOK TIME: 20 min.
CARBS: 8 g | FAT: 33 g | PROTEIN: 15 g | CALORIES: 406
INGREDIENTS
1 400g packet extra firm tofu, cut into long strips
¼ cup sesame seeds
¼ cup pumpkin seeds, toasted
1 tsp ginger, crushed
2 tsp tamari
2 Tbsp rice vinegar
4 Tbsp olive oil
1 tsp sesame oil
4 cups spinach
1 zucchini, cut into strips
1 cucumber, sliced
DIRECTIONS
1. Mix together olive oil, sesame oi, rice vinegar, ginger and tamari. 2. Add the tofu strip to a pan and add ½ of the prepared dressing.
3. Cook for 10-15 minutes until golden, stirring occasionally. 4. Add the sesame seeds. Add with ¼ dressing and cook for 2-3 minutes.
5. Add the cucumber and zucchini to a bowl with the remaining dressing and stir to coat.
6. Transfer the tofu to a plate with spinach leaves, then add cucumbers and zucchini, and top with pumpkin seeds.
SERVINGS: 2 | PREP TIME: 15 min. | COOK TIME: none
CARBS: 2 g | FAT: 9.8 g | PROTEIN: 15 g | CALORIES: 162
INGREDIENTS
¼ cup laminaria, boiled
¼ head white cabbage, shredded
1 cucumber, peeled, cut in strips
1 egg, hard boiled, wedged
½ cup chopped spring onions
1 Tbsp olive oil
DIRECTIONS
1. Combine all ingredients in a salad bowl.
2. Dress with olive oil.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: none
CARBS: 8 g | FAT: 21 g | PROTEIN: 11 g | CALORIES: 269
INGREDIENTS
1 avocado, peeled, pitted, diced
4 eggs, hard-boiled, minced
2 green onions, minced
4 bacon slices, cooked
1 lime, juiced
1 Tbsp sour cream
¼ cup plain yogurt
1 Tbsp fresh dill, minced
Salt and pepper to taste
DIRECTIONS
1. In a salad bowl, combine diced eggs, avocado, green onions, and bacon.
2. Make the dressing by whisking the yogurt with sour cream and
lime juice, add dill, salt and pepper. 3. Dress the salad with the yogurt dressing.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: none
CARBS: 20 g | FAT: 8 g | PROTEIN: 4 g | CALORIES: 160
INGREDIENTS
1 (4- to 5-pound) honeydew melon, scooped into balls (4 cups) 1 cucumber, peeled, seeded and thinly sliced
1 Tbsp plus 1 tsp extra-virgin olive oil
1½ tsp red wine vinegar
¼ tsp salt
⅛ tsp freshly ground black pepper
¼ cup packed basil leaves, sliced
2 Tbsp chopped fresh parsley
2 ounces ricotta salata cheese
DIRECTIONS
1. In a bowl, combine melon and cucumber. In another bowl, whisk together oil, vinegar, salt, and pepper; pour over melon and cucumber and toss to coat. Add basil and parsley and toss to combine. Divide salad among 4 bowls, cups, or plates, shave cheese over the top and serve.
SERVINGS: 2 | PREP TIME: 5 min. | COOK TIME: 25 min.
CARBS: 4.5 g | FAT: 38.5 g | PROTEIN: 8 g | CALORIES: 375
INGREDIENTS
2 hard-boiled eggs , quartered
2¾ cups spinach leaves
½ red onion, sliced
⅓ cup olive oil
1 lemon, juiced
Salt and pepper to taste
DIRECTIONS
1. Whisk together olive oil, lemon juice, salt, and pepper. 2. Place the spinach leaves in a salad bowl and pour the dressing on top.
3. Add the egg wedges and onion slices.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: none
CARBS: 6 g | FAT: 16 g | PROTEIN: 11 g | CALORIES: 259
INGREDIENTS
1 avocado, diced
4 hard-boiled eggs, minced
2 green onions, minced
1 lime, juiced
1 Tbsp sour cream
¼ cup plain yogurt
1 Tbsp fresh dill, minced
Salt and pepper to taste
DIRECTIONS
1. In a salad bowl, combine diced eggs, avocado, and green onions. 2. Make the dressing by whisking together the yogurt, sour cream, lime juice, dill, salt, and pepper.
3. Dress the salad with the yogurt dressing.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: 5 min.
CARBS: 9.7 g | FAT: 12 g | PROTEIN: 8.6 g | CALORIES: 179
INGREDIENTS
3 oz bacon
1 pear, sliced
1 cup cherry tomatoes, halved
1 bell pepper, sliced
5 oz arugula, rinsed
¼ cup Parmesan, shredded
2 Tbsp pine nuts
Olive oil for frying
DIRECTIONS
1. Arrange arugula at the bottom of a salad bowl and place tomatoes on it.
2. In a pan preheated with some olive oil add bacon, pepper and pear slices. Cook until the bacon pieces are crisp and the pear is more transparent.
3. Add bacon slices, pear and bell pepper to the salad bowl. 4. Sprinkle with Parmesan and pine nuts. Mix well.
SERVINGS: 6 | PREP TIME: 15 min. | COOK TIME: 35 min.
CARBS: 46 g | FAT: 7 g | PROTEIN: 10 g | CALORIES: 250
INGREDIENTS
2 small shallots, sliced
1 bunch chard
2 apples, diced
2 Tbsp cider vinegar
¼ cup sour cherries, dried
¼ cup walnuts, toasted
DIRECTIONS
1. Slice the chard and discard the stems. Set it aside.
2. Heat a skillet and add the chard, shallots, and apples. Cook until the shallots have become golden, around 10 minutes. Add the vinegar and scrape up bits from the pan bottom. Add the cherries and another quarter cup of water. Cook another 5 minutes.
3. Top the chard mix with the walnuts.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: none
CARBS: 5 g | FAT: 7 g | PROTEIN: 4 g | CALORIES: 92
INGREDIENTS
Juice of 1 lemon
1 Tbsp champagne vinegar
1 Tbsp walnut oil
1 Tbsp Dijon mustard
¼ cup goat parmesan cheese, shredded
¼ cup fresh mint
¼ cup pine nuts, roasted
¼ tsp pepper
2 cups asparagus, cut on the diagonal into pieces
DIRECTIONS
1. Put all the asparagus on a serving plate and set aside. 2. In a small bowl put 3 Tbsp lemon juice along with walnut oil, mustard, and champagne vinegar, and give it a good whisk. 3. Drizzle the dressing over the raw asparagus and garnish it with pine nuts, pepper, mint and goat parmesan cheese.
SERVINGS: 2 | PREP TIME: 5 min. | COOK TIME: none
CARBS: 3 g | FAT: 5 g | PROTEIN: 31 g | CALORIES: 200
INGREDIENTS
1 cup tofu, crushed
2 cucumbers, chopped
1 onion, chopped
½ cup sour cream
1 garlic clove, minced
5-10 sprigs fresh parsley, minced
5-10 sprigs fresh dill, minced
DIRECTIONS
1. Combine ingredients in a salad bowl and dress with sour cream.
SERVINGS: 2 | PREP TIME: 15 min. | COOK TIME: 7 min.
CARBS: 8.9 g | FAT: 18.5 g | PROTEIN: 38.6 g | CALORIES: 350
INGREDIENTS
½ avocado, peeled, sliced
4 cherry tomatoes. halved
20 shrimp, cooked, cooled
6 lettuce leaves, torn
Lemon juice to taste
Salt and pepper to taste
2 Tbsp Thousand Island Dressing
DIRECTIONS
1. Drizzle the sliced avocado with lemon juice, add tomatoes and lettuce leaves.
2. Add the cooked shrimp and dress the salad.
SERVINGS: 4 | PREP TIME: 30 min. | COOK TIME: 15 min.
CARBS: 10 g | FAT: 38 g | PROTEIN: 11.5 g | CALORIES: 380
INGREDIENTS
1 lb chicken breast, cooked, shredded
1 avocado, pitted, peeled, sliced
2 tomatoes, diced
1 cucumber, peeled, sliced
1 head lettuce, chopped
3 tbsp olive oil
2 tbsp lime juice
1 tbsp cilantro, chopped
Salt and pepper to taste
DIRECTIONS
1. In a bowl whisk together oil, lime juice, cilantro, salt, and a pinch of pepper.
2. Combine lettuce, tomatoes, cucumber in a salad bowl and toss with half of the dressing.
3.Tosschickenwiththeremainingdressingandcombinewith vegetablemixture.
4. Top with avocado.
SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: 10 min.
CARBS: 2 g | FAT: 15 g | PROTEIN: 11 g | CALORIES: 190
INGREDIENTS
8 large eggs
½ small red onion, minced
2 celery stalks, minced
4 large green olives, chopped (optional)
3 Tbsp mayonnaise
1 tsp Dijon mustard
¼ tsp salt
1½ cups baby arugula
DIRECTIONS
1. In a saucepan, bring eggs to a boil. Remove from the heat, cover, and let eggs sit for 20 minutes. Peel eggs when cool enough. 2. In a medium bowl, mash 5 whole boiled eggs and 3 boiled egg whites together with the back of a fork. Add the remaining ingredients; stir to combine. Serve.
SERVINGS: 2 | PREP TIME: 10 min. | COOK TIME: none
CARBS: 64 g | FAT: 15 g | PROTEIN: 14 g | CALORIES: 433
INGREDIENTS
1 cup cooked quinoa, cooled
1 avocado, cut into cubes
5 oz fresh spinach, roughly chopped
1 cup cherry tomatoes, halved
1 cup cucumber, peeled, diced
¼ cup chopped cilantro
1 Tbsp garlic powder
1 Tbsp onion powder
1 tsp sea salt
1 Tbsp lemon juice, freshly squeezed
DIRECTIONS
1. In a bowl, combine all ingredients.
2. Chill for 15 minutes to allow the flavors to blend. 3. Serve immediately, or keep refrigerated for 2 to 3 days.
SERVINGS: 2 | PREP TIME: 2 min. | COOK TIME: 5 min.
CARBS: 20 g | FAT: 20 g | PROTEIN: 10 g | CALORIES: 271
INGREDIENTS
1 6-oz package baby spinach leaves
½ cup almonds, chopped, toasted
1 Tbsp sesame oil
1 Tbsp apple cider vinegar
1 tsp sea salt
1 cup shiitake mushrooms, chopped
Water, as needed
DIRECTIONS
1. In a bowl, combine the spinach and almonds.
2. In a small saucepan over low heat, combine the sesame oil, cider vinegar, salt, and mushrooms. Cook for 5 minutes, adding water if it is absorbed.
3. Drizzle the mushroom dressing over the spinach and toss well to coat the spinach leaves.
4. Serve immediately.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: none
CARBS: 9 g | FAT: 15 g | PROTEIN: 27 g | CALORIES: 280
INGREDIENTS
½ medium avocado
3 Tbsp mayonnaise
3 Tbsp nonfat or low-fat plain yogurt
1 Tbsp water
2 scallions, chopped
1 small garlic clove
2 Tbsp chopped fresh basil
1 Tbsp chopped fresh parsley
1 Tbsp chopped fresh tarragon
2 tsp fresh lemon juice
¼ tsp salt
⅛ tsp freshly ground black pepper
3 romaine hearts, chopped (8 cups)
2 (6-ounce) cans water-packed chunk light tuna, drained and flaked
1 cup frozen shelled edamame, defrosted
DIRECTIONS
1. In a blender, combine avocado, mayonnaise, yogurt, water, scallions, and garlic; purée until smooth. Add basil, parsley, tarragon, lemon juice, salt, and pepper; blend just until combined.
2. In a large bowl, combine romaine, tuna, and edamame. Add dressing and toss. Serve at room temperature.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: 15 min.
CARBS: 34 g | FAT: 11 g | PROTEIN: 12 g | CALORIES: 328
INGREDIENTS
2 cups cauliflower florets, blended
1 fresh cucumber, diced
½ cup green olives, diced
⅓ cup red onion, diced
2 tbsp toasted pine nuts
2 tbsp raisins
⅓ cup feta, crumbled
½ cup pomegranate seeds
2 lemons (juiced, zest grated)
8 oz tofu
2 tsp oregano
2 garlic cloves, minced
½ tsp red chili flakes
3 tbsp olive oil
Salt and pepper to taste
DIRECTIONS
1. Season the processed cauliflower with salt and transfer to a strainer to drain.
2. Prepare the marinade for tofu by
3. combining 2 tbsp lemon juice, 1.5 tbsp olive oil, minced garlic, chili flakes, oregano, salt and pepper. Coat tofu in the marinade and set aside.
4. Preheat the oven to 450°F.
5. Bake tofu on a baking sheet for 12 minutes.
6. In a salad bowl mix the remaining marinade with onions, cucumber, cauliflower, olives and raisins. Add in the remaining olive oil and grated lemon zest.
7. Top with tofu, pine nuts, feta and pomegranate seeds.
SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: 8 min.
CARBS: 13 g | FAT: 11 g | PROTEIN: 6 g | CALORIES: 160
INGREDIENTS
½ cup unsalted shelled pistachios
6 ounces mixed baby greens (6 cups)
1½ cups cherry tomatoes, halved
1 medium cucumber, thinly sliced
¼ cup basil leaves, roughly chopped
¼ cup mint leaves, roughly chopped
1 Tbsp extra-virgin olive oil
2 tsp sherry vinegar
¼ tsp salt
⅛ tsp freshly ground black pepper
DIRECTIONS
1. Heat the oven to 350°F. Toast pistachios for about 8 minutes on a baking sheet. Transfer to a cutting board and roughly chop. 2. In a bowl, combine all ingredients except pistachios; toss to coat. Divide salad among 4 plates, sprinkle with pistachios and serve.
SERVINGS: 4 | PREP TIME: 5 min. | COOK TIME: none
CARBS: 12.5 g | FAT: 11.5 g | PROTEIN: 6.2 g | CALORIES: 189
INGREDIENTS
4 cups spinach, rinsed, stalks removed, leaves torn
1 can (about 5–6 oz) tuna, chopped
3 tomatoes, sliced
1 cucumber, sliced
1 Tbsp lemon juice
3 Tbsp olive oil
1 tsp Dijon mustard
Salt and pepper to taste
DIRECTIONS
1. Combine all ingredients in a salad bowl.
2. Prepare the dressing by mixing together olive oil, lemon juice and Dijon mustard.
3. Pour the dressing over the salad, mix well.
SERVINGS: 6 | PREP TIME: 10 min. | COOK TIME: 1 h. 30 min.
CARBS: 25 g | FAT: 5 g | PROTEIN: 5 g | CALORIES: 171
INGREDIENTS
1 tsp soy sauce
4 boneless, skinless chicken breasts
2 tbsp cilantro
2 tbsp extra virgin olive oil
2 cloves garlic
1 tbsp ginger, minced
2 yellow peppers, large
½ tsp hot red chili pepper flakes
5 ½ cups mixed salad greens
3 tbsp rice vinegar
DIRECTIONS
1. Mince fresh cilantro.
2. Whisk together pepper flakes, garlic, ginger, cilantro, and half of the oil in a large bowl.
3. Add chicken breasts and coat well. Cover and refrigerate for 30 minutes.
4. Cut peppers into quarters.
5. Over medium-high heat, grill pepper until they start to blacken, about fifteen minutes. Remove them to plate.
6. Grill chicken breasts for 15 minutes per side, until done. 7. Chop chicken and warm grilled peppers into ½ inch wide strips. Toss peppers and chicken with remaining vinegar and oil and greens.
SERVINGS: 6 | PREP TIME: 10 min. | COOK TIME: none
CARBS: 5.7 g | FAT: 1 g | PROTEIN: 3.1 g | CALORIES: 52
INGREDIENTS
1 lb cucumbers, sliced
2 scallions, sliced
2 tbsp sliced pickled ginger, chopped
¼ cup cilantro
½ red jalapeño, chopped
3 tbsp rice wine vinegar
1 tbsp sesame oil
1 tbsp sesame seeds
DIRECTIONS
1. In a salad bowl combine all ingredients and toss together.
SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: 5 min.
CARBS: 5 g | FAT: 13.1 g | PROTEIN: 4.1 g | CALORIES: 153
INGREDIENTS
½ head green cabbage, chopped
2 eggs, hard-boiled, chopped
1 tomato, chopped
1 cucumber, chopped
2 garlic cloves, minced
5 -10 sprigs dill, minced
5-10 sprigs spring onions, minced
Salt and pepper to taste
Olive oil for dressing (about 3 Tbsp)
DIRECTIONS
1. Combine all chopped and minced ingredients and mix well. Dress with olive oil; season with salt and pepper.
SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: none
CARBS: 23 g | FAT: 4.5 g | PROTEIN: 8 g | CALORIES: 150
INGREDIENTS
3 Tbsp apple cider vinegar
1 Tbsp tamari
1 Tsp mustard
1 Tbsp sesame tahini
3 Tbsp water
2 ½ cup garbanzo beans, drained
½ cup green onions, thinly sliced
½ cup carrots, grated
½ bunch parsley, chopped
DIRECTIONS
1. Whisk together the vinegar, tamari, mustard, tahini, and water in a bowl.
2. Add remaining ingredients and toss to combine.
3. Set aside for fifteen minutes before serving.
SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: 30 min.
CARBS: 25 g | FAT: 11 g | PROTEIN: 26 g | CALORIES: 290
INGREDIENTS
½ lb haricots verts, trimmed
1 lb new potatoes
6 cup green Leaf Lettuce
2 tomatoes, quartered
3 hardboiled eggs, quartered
4 Anchovy fillets
1 jar tuna
16 olives
⅓ cup prepared Vinaigrette
Pepper, to taste
DIRECTIONS
1. Steam the green beans and drain them. Put them into the ice water to cool. Drain and set aside.
2. Cook the potatoes until they ’re tender, and then run them under cool water. Drain and quarter them.
3. Put the lettuce in the center of a plate, and compose the salad with remaining ingredients. Drizzle with the vinaigrette, and season to taste.
SERVINGS: 6-8 | PREP TIME: 15 min. | COOK TIME: 20 min.
CARBS: 25 g | FAT: 11 g | PROTEIN: 26 g | CALORIES: 290
INGREDIENTS
4 cup butter squash, cubed
5 Tbsp extra-virgin olive oil, divided
Salt, pepper, to taste
6 cup arugula
2 Tbsp lemon juice
⅓ lb sliced prosciutto
¼ lb ricotta salata, shaved
½ cup walnuts, chopped and toasted
DIRECTIONS
1. Preheat your oven to 375° F.
2. Combine the squash with 3 Tbsp of oil and season with salt and pepper. Toss and then put into a rimmed baking sheet. Roast for 30 minutes, turning every ten minutes. Allow it to cool to room temperature.
3. In a bowl, toss arugula with the rest of the oil and lemon juice. Season with salt and pepper, and arrange on plates. Top with the squash, prosciutto, salata, and walnuts.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: none
CARBS: 8 g | FAT: 0 g | PROTEIN: 0.6 g | CALORIES: 32
INGREDIENTS
¼ cup grapes
¼ cup peeled and diced apple
¼ cup bite-size watermelon pieces
¼ cup bite-size honeydew melon pieces
¼ cup bite-size cantaloupe pieces
¼ cup tangerine slices
¼ cup peeled and diced peaches
¼ cup strawberries
2 Tbsp chopped fresh mint
2 Tbsp freshly squeezed lemon juice
DIRECTIONS
1. In a medium bowl, combine all fruit.
2. Add the mint and lemon juice and mix well. Cover and refrigerate overnight.
3. Serve chilled.
SERVINGS: 2 | PREP TIME: 5 min. | COOK TIME: none
CARBS: 31 g | FAT: 1.5 g | PROTEIN: 7.8 g | CALORIES: 142
INGREDIENTS
1 zucchini, sliced into 8 pieces
1 yellow squash, sliced into 8 pieces
1 cucumber, sliced into 8 pieces
8 cherry tomatoes
8 steamed broccoli florets
8 cauliflower florets
2 Tbsp blue cheese dressing
DIRECTIONS
1. On a wooden skewer, thread 1 zucchini slice, 1 yellow squash slice, 1 cucumber slice, 1 cherry tomato, 1 broccoli floret, and 1 cauliflower floret.
2. Repeat the process with remaining skewers and ingredients. 3. Drizzle with blue cheese dressing.
SERVINGS: 4 | PREP TIME: 5 min. | COOK TIME: none
CARBS: 9 g | FAT: 0.3 g | PROTEIN: 1.6 g | CALORIES: 39
INGREDIENTS
4 cups chopped iceberg or romaine lettuce
2 cups cherry tomatoes, halved
1 14.5-oz can whole green beans, drained
½ cup carrot, shredded
1 scallion, sliced
1 cucumber, peeled, sliced
2 radishes, thinly sliced
DIRECTIONS
1. In a bowl, combine all ingredients and toss with 2 Tbsp of your favorite dressing.
SERVINGS: 2 | PREP TIME: 10 min. | COOK TIME: 15 min.
CARBS: 15 g | FAT: 7.5 g | PROTEIN: 5 g | CALORIES: 132
INGREDIENTS
2 cups asparagus, chopped
1 pint cherry tomatoes
½ cup mushrooms halved
1 carrot, peeled, cut into bite-size pieces
1 red bell pepper, seeded, roughly chopped
1 Tbsp coconut oil
1 Tbsp garlic powder
1 tsp sea salt
DIRECTIONS
1. Preheat the oven to 425°F.
2. In a bowl, combine all ingredients, coating the vegetables evenly. 3. Transfer the vegetables to a baking pan and roast for 15 minutes, or until the vegetables are tender.
4. Transfer the vegetables to a large bowl and serve either warm or cold.
SERVINGS: 2 | PREP TIME: 5 min. | COOK TIME: none
CARBS: 9 g | FAT: 10 g | PROTEIN: 2 g | CALORIES: 125
INGREDIENTS
2 large heirloom tomatoes, sliced
1 avocado, sliced
1 bunch basil leaves
1 tsp sea salt
DIRECTIONS
1. In a bowl, toss all ingredients.
2. Season with the salt and serve.
SERVINGS: 2 | PREP TIME: 10 min. | COOK TIME: none
CARBS: 2 g | FAT: 7 g | PROTEIN: 1 g | CALORIES: 58
INGREDIENTS
1 bunch kale, stemmed, leaves washed, chopped
2 cups organic baby tomatoes
2 Tbsp Ranch Dressing
DIRECTIONS
1. In a bowl, combine all ingredients.
2. Divide equally onto two serving plates and enjoy immediately.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: 10 min.
CARBS: 5 g | FAT: 27 g | PROTEIN: 11.7 g | CALORIES: 309
INGREDIENTS
4 oz bacon, cut and fried until crisp
2 eggs, hard-boiled, chopped
1 head Romaine lettuce leaves, chopped
2 Tbsp olive oil
2 Tbsp red wine vinegar
¼ cup shallots, chopped
Salt to taste
Olive oil for cooking shallots
DIRECTIONS
1. In the skillet where you fried the bacon add shallots and cook with the remained bacon grease for 2 minutes.
2. Add red wine vinegar to the same skillet with the shallots, season with salt and bring to a boil.
3. In a salad bowl combine chopped eggs, lettuce leaves and bacon. Pour over the warm shallot mixture and mix well.
SERVINGS: 2 | PREP TIME: 10 min. | COOK TIME: 5 min.
CARBS: 6 g | FAT: 49 g | PROTEIN: 21.7 g | CALORIES: 556
INGREDIENTS
4 oz smoked bacon, cut into pieces
8 oz (1¼ cups) cherry tomatoes, halved
7 oz arugula, torn
⅓ cup Parmesan, grated
2 Tbsp olive oil
½ Tbsp balsamic vinegar
Salt to taste
DIRECTIONS
1. Add bacon to a frying pan and cook until golden.
2. Make the salad dressing by mixing ½ tablespoon balsamic vinegar with 2 tablespoons olive oil.
3. Place arugula on serving plates and dress with vinegar & oil mix, add tomatoes, bacon and Parmesan.
SERVINGS: 10 | PREP TIME: 10 min. | COOK TIME: 5 min.
CARBS: 4 g | FAT: 73.4 g | PROTEIN: 24.1 g | CALORIES: 770
INGREDIENTS
4 oz bacon, cut into pieces
3.5 oz hard cheese, cubed
2 tomatoes, cubed
15 walnuts, chopped
1 Tbsp capers, sliced
3 garlic cloves
5 Tbsp olive oil
1 Tbsp vinegar
1 Tbsp Dijon mustard
Salt and pepper to taste
DIRECTIONS
1. Add bacon to a frying pan and cook in olive oil with garlic and black pepper.
2. Remove the bacon and add walnuts.
3. Make the dressing by mixing olive oil with vinegar and mustard.
4.Combineallingredientsanddress. Seasonwithsaltandpepperto taste.
SERVINGS: 6 | PREP TIME: 10 min. | COOK TIME: none
CARBS: 12 g | FAT: 14 g | PROTEIN: 2 g | CALORIES: 178
INGREDIENTS
4 avocados, peeled, pitted, diced
2 tomatoes, diced
1 red onion, diced
1 fresh chili, diced
1 lemon, juiced
DIRECTIONS
1. Combine all ingredients and drizzle with lemon juice. 2. Season with salt and pepper to taste and mix well.
SERVINGS: 4 | PREP TIME: 1 h. 3 min. | COOK TIME: none
CARBS: 6 g | FAT: 20.9 g | PROTEIN: 4.4 g | CALORIES: 221
INGREDIENTS
4-5 oz kale, cut in strips
1 shallot, sliced into rings
1 garlic clove
⅓ cup feta, crumbled
⅓ cup pine nuts
3 Tbsp olive oil
1.5 Tbsp lemon juice
Salt and pepper to taste
DIRECTIONS
1. Add kale and shallots to a bowl.
2. Mix together olive oil, lemon juice and ½ tsp salt.
3. Dress kale and shallots with oil mixture and let stand for an hour. 4. Add feta, nuts, garlic and season with pepper to taste.
SERVINGS: 4 | PREP TIME: 5 min. | COOK TIME: none
CARBS: 1.9 g | FAT: 7.1 g | PROTEIN: 1.1 g | CALORIES: 77
INGREDIENTS
¾ cup iceberg lettuce, torn
¼ cup cucumber, cut into straws
¼ cup green peas
5-10 sprigs fresh dill and fresh parsley, minced
1 Tbsp fresh mint, minced
1 Tbsp lemon juice
2 Tbsp olive oil
Salt and pepper to taste
DIRECTIONS
1. Combine all ingredients in a salad bowl, season with salt and pepper. Dress with olive oil and lemon juice.
SERVINGS: 4 | PREP TIME: 5 min. | COOK TIME: 15 min.
CARBS: 7 g | FAT: 1.6 g | PROTEIN: 3.6 g | CALORIES: 54
INGREDIENTS
2 cups spinach, stalks removed
3 tomatoes, sliced in rounds
2 garlic cloves, chopped in big chunks
1 Tbsp sesame seeds
Salt and pepper to taste
Olive oil for frying
DIRECTIONS
1. Add some olive oil to a frying pan and fry the tomato rounds for about a minute.
2. Add garlic cloves and spinach leaves.
3. Cook stirring occasionally until the leaves are soft.
4. Transfer to serving plates. Season with salt, pepper and sesame seeds.
SERVINGS: 6 | PREP TIME: 10 min. | COOK TIME: 20 min.
CARBS: 12 g | FAT: 14 g | PROTEIN: 16 g | CALORIES: 234
INGREDIENTS
Juice of 1 lemon
¼ cup extra-virgin olive oil
1 tsp Dijon mustard
I Tbsp red wine vinegar
4 cups kale, thinly sliced, ribs removed
1 tsp salt
1 avocado, diced
1 cup pomegranate seeds
1 cup walnuts halves, toasted
1 cup goat parmesan cheese, shredded
DIRECTIONS
1. Put the kale in a bowl, season it with salt and set aside. 2. In another bowl make the dressing for the salad by combining the lemon juice with olive oil, Dijon mustard and red wine vinegar. 3. Cook the kale for 20 minutes.
4. Season kale with the dressing and add the diced avocado, pomegranate seeds, walnuts and parmesan cheese.
5. Toss well and serve it on a platter.
SERVINGS: 6 | PREP TIME: 15 min. | COOK TIME: none
CARBS: 40 g | FAT: 1 g | PROTEIN: 3.5 g | CALORIES: 163
INGREDIENTS
1 pound fresh pineapple, peeled, cored and cut into chunks 2 mangos, peeled, pitted and cubed
2 papayas, peeled, seeded and cubed
3 Tbsp fresh lime juice
¼ cup fresh mint leaves, chopped
10 cups fresh baby spinach
DIRECTIONS
1. In a bowl, place all ingredients except spinach and gently toss to coat well.
2. Cover and refrigerate to chill before serving.
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SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: 20 min.
CARBS: 33 g | FAT: 3.6 g | PROTEIN: 7.5 g | CALORIES: 177
INGREDIENTS
1 Tbsp extra-virgin olive oil
1 lemon, seeded, sliced thin
1 onion, chopped
3 garlic cloves, minced
2 pounds fresh kale, trimmed and chopped
½ cup scallions, chopped
1 Tbsp organic honey
Salt, black pepper to taste
DIRECTIONS
1. In a skillet, heat the oil over medium heat and cook the lemon slices for about 5 minutes.
2. With a slotted spoon, remove the lemon slices from the skillet and set aside.
3. In the same skillet, add onion and garlic and sauté for about 5 minutes.
4. Add kale, scallions, honey, salt and pepper and cook for 8–10 minutes.
5. Add lemon slices and mix until well combined.
6. Serve hot.
SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: 25 min.
CARBS: 35 g | FAT: 19 g | PROTEIN: 32 g | CALORIES: 450
INGREDIENTS
2 cups uncooked pasta rotini
2 chicken breasts
1 Tbsp sesame oil
1 Tbsp soy sauce
2 tbsp Sesame seeds
10 oz Mann’s Power Blend
For the vinaigrette:
2 Tbsp olive oil
2 Tbsp rice vinegar
1½ Tbsp sesame oil
1½ Tbsp honey
¾ tsp soy sauce
DIRECTIONS
1. Cook the pasta according to directions.
2. In a bowl, mix sesame oil and soy sauce. Toss the chicken in mixture and bake at 425°F for 10 minutes on each side. 3. Let cool and slice into strips.
4. Combine all vinaigrette ingredients and toss with the cooked chicken. Add pasta and Mann’s Power Blend. Top with sesame seeds.
5. Divide between 4 containers and freeze.
SERVINGS: 6 | PREP TIME: 5 min. | COOK TIME: 10 min.
CARBS: 4 g | FAT: 24 g | PROTEIN: 18 g | CALORIES: 256
INGREDIENTS
Salad:
½ cup slivered almonds, toasted
10 cups torn salad greens
2 cups sliced strawberries
1 cup grapes , halved
2 cups mandarin orange segments
½ cup crushed, unsalted pretzels
Dressing:
⅓ cup white wine vinegar
½ cup vegetable oil
2 tbsp brown sugar
1 garlic clove, minced
1 tsp low sodium soy sauce
1 tsp curry powder
DIRECTIONS
1. Combine all the salad ingredients in a bowl.
2. Combine all the dressing ingredients in a sealed container. Shake well.
3. Toss salad with dressing and serve.
SERVINGS: 12 | PREP TIME: 5 min. | COOK TIME: 5 min.
CARBS: 6 g | FAT: 38 g | PROTEIN: 1 g | CALORIES: 190
INGREDIENTS
½ tsp cinnamon
3 cups water
1 tbsp honey
½ tsp cumin
3 cups of quick-cooking couscous
2 tbsp lemon juice
1 green onion finely chopped
2 tsp olive oil
½ red pepper finely chopped
1 small carrot finely chopped
1 cup of fresh cilantro
DIRECTIONS
1. Bring water to boil with lemon juice, honey, cumin, and cinnamon.
2. Add couscous and cook according to package instructions. 3. Fluff with a fork.
4. Add fresh herbs, olive oil, and veggies.
5. Serve either chilled or warm.
SERVINGS: 8 | PREP TIME: 5 min. | COOK TIME: 25 min.
CARBS: 8 g | FAT: 18 g | PROTEIN: 3.6 g | CALORIES: 136
INGREDIENTS
1 (170 g) can of tuna (white flaked or solid) packed in water 1½ cups uncooked macaroni
2 celery stalks, diced
¼ c mayonnaise
1 tsp lemon pepper seasoning
DIRECTIONS
1. Cook pasta. Chill in the fridge.
2. Remove water from tuna. Rinse in a colander.
3. Combine celery, tuna, and macaroni when it has cooled. 4. Stir in lemon pepper and mayonnaise.
5. Serve chilled.
SERVINGS: 8 | PREP TIME: 5 min. | COOK TIME: 7 min.
CARBS: 1.3 g | FAT: 12.6 g | PROTEIN: 9.5 g | CALORIES: 136
INGREDIENTS
¼ cup canola oil
¼ cup mayonnaise
1 small cabbage, chopped
1 large carrot, grated
3 tbsp sugar
DIRECTIONS
1. Mix all ingredients and serve chilled.
SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: 12 min.
CARBS: 19 g | FAT: 14 g | PROTEIN: 28 g | CALORIES: 310
INGREDIENTS
1 pound skinless salmon fillet, about 1 inch thick
1½ cups watercress leaves, chopped
1 medium cucumber, peeled, seeded and chopped
2 Tbsp reduced-fat sour cream
1 Tbsp fresh lemon juice
1 Tbsp chopped fresh dill
8 slices thin-sliced whole-wheat bread
DIRECTIONS
1. Coat a grill with cooking spray. Grill salmon until opaque in the center, 4 to 5 minutes per side. Let cool.
2. In a bowl, combine watercress, cucumber, sour cream, lemon juice, and dill. Flake cooled salmon into the bowl; toss well. 3. serve. Transfer to the serving plates. Serve.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: 10 min.
CARBS: 6 g | FAT: 12 g | PROTEIN: 3 g | CALORIES: 130
INGREDIENTS
½ cup walnut halves
1 Tbsp extra-virgin olive oil
1 tsp Dijon mustard
1 tsp red wine vinegar
4 heads Belgian endive (1 pound), cut lengthwise into long, thin strips
¼ tsp salt
⅛ tsp freshly ground black pepper
DIRECTIONS
1. Heat the oven to 350°F. Spread walnuts on a baking sheet and toast for 10 minutes.
2. In a large bowl, whisk oil, mustard, and vinegar. Add the remaining ingredients to the bowl with dressing; toss to combine. Divide salad among 4 salad plates and serve.
SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: none
CARBS: 13 g | FAT: 7 g | PROTEIN: 4 g | CALORIES: 130
INGREDIENTS
½ cup low-fat plain yogurt
¼ cup finely chopped fresh cilantro
3 Tbsp fresh lime juice
2 Tbsp extra-virgin olive oil
¼ tsp salt
⅛ tsp freshly ground black pepper
1 (10-ounce) head red leaf lettuce, chopped (6 cups)
1 (1-pound) jícama, peeled and cut into matchsticks
1 medium cucumber, seeded and thinly sliced
DIRECTIONS
1. In a bowl, combine yogurt, cilantro, lime juice, oil, salt, and
pepper. Place lettuce in a salad bowl and toss with ¼ cup of the dressing; divide among 4 salad plates. Add jícama and cucumber to the same salad bowl and toss with remaining dressing. Spoon jícama and cucumber mixture on top of lettuce and serve.
SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: 20 min.
CARBS: 27 g | FAT: 0 g | PROTEIN: 4 g | CALORIES: 120
INGREDIENTS
medium sweet potatoes (1 ½ pound), peeled, cut into 1-inch cubes ⅓ cup nonfat or low-fat plain yogurt
1 small red bell pepper, diced
scallions, thinly sliced
Tbsp chopped fresh basil
1 tsp red wine vinegar
¼ tsp salt
⅛ tsp freshly ground black pepper
DIRECTIONS
1. In a medium saucepan, bring sweet potatoes to a boil and cook until tender, 8 to 10 minutes. Drain, run under cold water to cool. 2. In a large bowl, combine all ingredients. Serve at room temperature or chilled.
SERVINGS: 4 | PREP TIME: 10 min. | COOK TIME: 5 min.
CARBS: 7 g | FAT: 4.5 g | PROTEIN: 2 g | CALORIES: 70
INGREDIENTS
1 Tbsp sesame seeds
1 (1½-pound) Savoy cabbage, shredded (4 cups)
1 red bell pepper, cut into thin strips
1 Tbsp toasted sesame oil
2 tsp red wine vinegar
¼ tsp salt
⅛ tsp freshly ground black pepper
DIRECTIONS
1. In a skillet, toast sesame seeds over medium-low heat, shaking the pan occasionally, until seeds are golden, about 5 minutes. Remove from the heat.
2. In a bowl, combine cabbage, bell pepper, sesame oil, vinegar, salt, and black pepper. Add sesame seeds and toss. Serve at room temperature.
SERVINGS: 4 | PREP TIME: 15 min. | COOK TIME: 15 min.
CARBS: 25 g | FAT: 7 g | PROTEIN: 4 g | CALORIES: 170
INGREDIENTS
½ cup quick-cooking whole-grain brown rice
2 medium tomatoes, chopped
1 small onion, chopped
½ cup pitted green olives, sliced lengthwise
¼ cup pumpkin seeds
1 Tbsp extra-virgin olive oil
1 tsp sherry vinegar
1 tsp dried oregano
¼ tsp salt
⅛ tsp freshly ground black pepper
2 Tbsp chopped fresh parsley
DIRECTIONS
1. Cook rice according to package directions. Remove from the heat, spread on a plate, and refrigerate until cooled to room temperature, about 5 minutes.
2. In a bowl, combine rice, tomatoes, onion, olives, pumpkin seeds, oil, vinegar, oregano, salt, and pepper. Mix well and divide salad
among 4 plates. Sprinkle with parsley just before serving.