Curried Kale Salad

This elegant side dish is perfect hot or cold.

1 bag of fresh, washed kale
2 tbsp olive or coconut oil
1 tbsp curry powder
1/2 tsp cayenne
1 tbsp salt
1/4 cup slivered almonds
1/4 cup dried cranberries or raisins

Heat oven to 400 degrees. Toss kale with oil and spices in a large roasting pan. Cook 25-30 minutes, tossing regularly.

Put roasted kale in large serving dish, then toss with almonds and dried fruit. Serve hot or cold.

Cobb Salad

I had a version of this Cobb salad at The Interstate Kitchen and Bar, which is just a block away from our gym in Denver. Their salad contained bacon, but since Mike and I don't eat the pig, I made a different rendition that has become my favorite go-to salad. My favorite part is the soft fried egg. When you eat the egg, the yolk runs over the salad and makes a rich and creamy dressing.

1 head butter lettuce
marinated boneless skinless chicken thighs (recipe below)
1 orange, cut into segments
1 avocado
2 eggs (one for each salad)
2oz toasted chopped walnuts

Marinade:
1/4 cup orange juice
1/8 cup olive oil
1 tbsp each salt and chili powder
1/2 tbsp black pepper
2 tbsp minced chives

Mix all marinade ingredients in a large bowl and add the chicken. Marinade at least 8 hours. Grill chicken thighs until slightly charred. Let sit 10 minutes, then dice.

To assemble the salad, tear butter lettuce leaves and arrange on a large plate. Add slices of the segmented orange, avocado, walnuts and as much chicken as you want. Top with a fried egg.

Breakfast Salad

Our contemporary conception of breakfast consists of an abundance of grains: cereal, pancakes, pastries, granola, etc. While I enjoy eating eggs (especially the new farm-fresh eggs we receive every two weeks), sometimes it is nice to not have to adhere to popular breakfast standards.

This morning, I planned to eat three eggs scrambled with mushrooms, spinach, salsa and avocado. However, when I opened the kitchen I saw the crisp butter lettuce I picked up yesterday, a salad seemed a perfectly viable option.

Simple recipe: chicken, home-made roasted red and yellow peppers, avocado and butter lettuce.

Roasted Butternut Squash Salad

I saw Ina Garten make this delicious salad on her show and knew I could easily make a low-carb version. The natural sweetness of the butternut squash needs no enhancement from the sugar, molasses or honey that was part of the original dish. Adding chicken provides the necessary protein to make this a balanced meal. Note: Make sure you measure the butternut squash careful; it is a higher glycemic carb and should be eaten in perfect portion.

1/2 lb chicken breasts (you can use a rotisserie chicken or any leftover, cooked chicken)
1 medium butternut squash, peeled and diced
2 tbsp olive oil
salt and pepper
1 bag of prewashed argula or baby spinach
1/8 cup walnuts or pecans

Heat the oven to 400 and toss squash, olive oil and salt and pepper in a roasting dish. Cook 30-45 minutes, tossing often. Toast pecans at the same time for 10 minutes. Meanwhile, prepare salad dressing*
To assemble salad, fill a large bowl with spinach or argula, top with chicken and butternut squash (each according to your protein and carb blocks), then pour over salad dressing.

Salad dressing:

1/2 cup apple cider vinegar
1 shallot, chopped fine
1/2 cup olive oil
salt and pepper

Heat a small skillet to medium and add shallots and vinegar. Cook until reduced by half, then remove from heat and whisk in olive oil, salt and pepper.

Arugula Salad with Honey Balsamic Vinaigrette

This is my favorite side to take to a party, primarily because it is cheap, quick, colorful and (hopefully) encourages others to eat salad. The spicy arugula is perfect with the sweet vinaigrette, but fresh spinach would also work well.

1 bag fresh arugula or spinach
Optional toppings:
toasted walnuts
sliced avocado
crumbled blue cheese
dried cranberries (not too many...very high carb)


Vinaigrette:
1/8 cup balsamic vinegar
1/4 cup extra virgin olive oil
1 tbsp honey
2 green onions, minced
salt and pepper

Whisk all the vinaigrette ingredients in a small bowl. Pour on top of salad. Any leftover dressing can be refrigerated for up to 2 weeks.

Grilled Romaine with Sundried Tomato Dressing

Lettuce is almost negligable as a carb, so eat your fill!

dressing:
2 tbsp chopped sun-dried tomatoes
1 tbsp oil (from sun-dried tomatoes)
1 tsp balsamic vinegar
1 tbsp ricotta cheese

1 head romaine, washed and cut in half lengthwise
1 tbsp olive oil
salt and pepper

Heat a large skillet to medium-high or use the grill. Rub olive oil on the inside of the romaine, then sprinkle in salt and pepper. Cook face down 3-5 minutes. Top with dressing.

Smoked Tomato and Onion Dressing

I love the show "Diners, Drive-ins and Dives" on Food Network, which is where Mike and I saw this salad dressing made. We have done our own interpretation and although it is still a little high in fat, consider using with with bland, low-fat food, as we did here (iceberg lettuce and grilled chicken breast).

1 tomato

1 onion

½ cup mayonnaise

1 tsp paprika

salt and pepper

Heat grill. Half tomato and onion, rub with olive oil, then place on the top rack of the grill (not sitting directly on the flame). Smoke for 30-45 minutes. In a blender, all tomato and onion, ½ cup mayonnaise, 1 tsp paprika, salt and pepper. Blend until slightly chunky. Serve over everything.

(This recipe makes a ton of dressing, so consider reducing amounts...or just use all the time, like we did).

Tomato and Mozzarella Salad

The roasted tomatoes in this salad create their own sauce when they burst in the oven. Mixed with sweet olive oil and pungent basil, the tomatoes are an excellent way to add flavor, not calories and sodium, to your salad.

1 pint cherry or grape tomatoes

1 tbsp olive oil

salt and pepper

2-3 tbsp basil, chiffonade

2-3 oz mozzarella cheese, cubed

2 cups fresh spinach

Turn on broiler to high. In a baking dish, toss tomatoes with olive oil, salt and pepper, then place under broiler. Broil for 10-15 minutes, then add basil and let cool for 2 minutes. Toss tomatoes with mozzarella cheese and pour over spinach.

Yummy Salad Dressing

This is a great, homemade salad dressing. Instead of buying something that contains numerous chemicals and hidden ingredients, make your own.

1 tbsp dijon mustard (Grey Poupon)
1 tbsp white wine vinegar
3 tbsp olive oil
2 tsp honey
salt and pepper

Whisk all ingredients, pour over salads or fresh grilled chicken or fish.

Asparagus, Mushroom and Tomato Salad

When you eat healthy you can sometimes find yourself eating the same vegetables nearly every week. By roasting different combinations of vegetables you find that when certain veggies are cooked together, their taste and texture can change and become something innovative and new. The asparagus becomes sweet in the tomato juice and the mushroom remain tender. This dish can be eaten immediately while hot or refrigerated for a cold salad.

12-20 Asparagus stalks (approx.)

1 pint cherry tomatoes

8oz sliced baby portabellas

5 tbsp olive oil, split

1 tbsp white wine vinegar

2 tbsp finely chopped tarragon

salt and pepper

Heat oven to 400º. Wash and trim asparagus, then cut into 2 inch pieces. Place (well-rinsed) tomatoes, mushrooms and asparagus in a large baking dish and toss with 2-3 tbsp olive oil, salt and pepper. Cook for 25-35 minutes or until the tomatoes start to burst. Halfway through cooking, drain some of the excess liquid from the baking dish.

In a small bowl, whisk remaining 2-3 tbsp olive oil, white wine vinegar, tarragon, salt and pepper. When veggies are finished, remove from oven and again, drain the liquid from the dish. Drizzle the tarragon vinaigrette over the veggies.

Lamb Salad

I love gyros, but this is a great way to enjoy those flavors without all the carbs. A lot of people are afraid of lamb, but there is nothing to fear! The shoulder cut of the lamb is cheap and when marinated in red wine, is delicious and rich. Like most red meats, the fat content is higher, but when trimmed and eaten, like everything, in moderation, lamb is an awesome source of protein.

Lamb Salad

1 lb lamb shoulder

fresh spinach

½ bell pepper, sliced

½ onion, sliced

1 large tomato, diced

¼ cup katamala olives, halved

1 cup homemade hummus (see previous post for recipe)

Marinade

½ cup red wine

¼ cup olive oil

salt and pepper

Salad Dressing

2 tbsp Dijon mustard (Grey Poupon)

2 tbsp red wine vinegar

3-4 tbsp olive oil

Whisk marinade ingredients in a bowl, pour over lamb, let sit 12-24 hours. After the marinade, place on the grill 4-7 minutes per side, then let rest. Slice into bit-sized pieces.

In a large skillet, heat 1-2 tbsp olive oil, then add onions and peppers. Saute 5-8 minutes, seasoning with salt and pepper.

To assemble salad: Top spinach with homemade hummus, then cover with sauted veggies and tomatoes. Cover with lamb, amount according to your zone protein intake, and chopped olives, then drizzle with salad dressing.

Roasted Tomato Salad

6-8 oz cherry or grape tomatoes
2 tbsp olive oil
1 tbsp balsamic vinegar
salt and pepper
fresh spinach

Heat oven to 375. In a glass or ceramic baking dish, toss tomatoes with olive oil, balsamic vinegar, salt and pepper. Roast in the oven for 30-35 minutes or until the tomatoes become caramelized. In a large salad bowl, combine fresh spinach with salad dressing (I use a raspberry vinaigrette) and top with roasted tomatoes. The hot tomatoes will slightly wilt the spinach.

Steak Salad

3.5oz grilled steak, cut into strips
3 cups fresh spinach (could sub arugula, watercress, etc)
½ avocado, diced
0.5 oz crumbled blue cheese or goat cheese
2 tbsp toasted walnuts or pecans
1 tbsp dried cranberries

Salad Dressing:
2 tbsp olive oil
1 tbsp balsamic vinegar
1 tsp honey
1 green onion, diced small
salt and pepper to taste

Grill steak to your desired done-ness, let rest, then cut into strips. Whisk salad dressing ingredients, then pour over assembled salad.

This is salad is lacking in some carbs, so soup is an excellent accompaniment (Mushroom and Leek Soup listed below)