Tag Archives: Salad

Ideas for every meal today!

ImageI’ve mentioned it before, one of the top excuses for eating crappy food is a lack of time (aka poor planning). But did you realize that just like you can pick out your outfit for the upcoming day, you can also prepare your breakfast so that something healthy is waiting for you as you head out the door in the morning? You can… and you should! Here is a healthy idea for every meal of the day!


To make basic overnight oats mix 1/2 C oats with 1/2 C milk or yogurt. Then choose whatever add-ins you’d like. Try any kind of fruit (fresh or dried), cinnamon, vanilla, flax/ chia seeds, or nuts. I sprinkled goji berries on mine! Refrigerate overnight, and in the morning you can grab your healthy breakfast in a hurry.


I used my favorite Ezekiel bread, piled with spinach, turkey, & sliced avocado. I used a thin layer of plain nonfat greek yogurt on each slice of bread as a healthy spread.


Begin by rinsing quinoa in a fine strainer under cold water. In a saucepan, cook 1/2 C of quinoa with 1 C water. Bring to a boil then simmer until seeds become translucent and begin to spiral. 1/2 C dry will make about 2 C cooked. For this recipe I used Simple Truth Organic Quinoa, which can be found in the health food aisle of Kroger. Combine 1.5 C chopped kale, 1/2 C corn, 3/4 C peeled and sliced beets, and 1 C quinoa in a medium bowl.


Eggplant, Kale, & White Bean Salad

Honey and balsamic vinegar sauteed eggplant served over chopped kale and white beans.

Honey and balsamic vinegar sauteed eggplant served over chopped kale and white beans.

Mix 1 tbsp honey, 2 tbsp balsamic vinaigrette, and a dash of salt in a bowl. Slice eggplant width-wise. Dip and lightly cover slices in sauce one by one. Cook slices in a skillet on med-high high for 6-7 minutes, flipping halfway through. I used about 1/2 an eggplant. Add 4 C chopped kale and 1 C of white beans to a large bowl. Remove eggplant from heat and chop into bite-size pieces. Mix with beans and kale. Pour any leftover sauce over salad and serve.

Refreshing Cucumber Basil Salad

Whether you’re looking for a quick and easy side dish to take to a summer cook out or craving something cool to eat on a hot afternoon, this recipe is for you! The salad consists of 4 simple ingredients, so throwing it all together takes just a minute :  )

Here are the ingredients you will need: photo (11)

  • 6 apricots
  • 1 english cucumber
  • Some fresh chopped basil (a little adds a lot of flavor!)
  • Juice from 1/2 a lime
  • dash of salt and pepper if you choose

The final product:

photo (12)


Berry Healthy

Summer is berry season! What does that mean for you? Lower prices and more flavor! I have been adding strawberries to many of my meals and snacks this week for a delicious and seasonal nutrition boost.

photo (23)

Mixed salad greens topped with alfalfa sprouts, sliced strawberries, raisins, and sunflower seeds

Strawberries, which are a member of the rose family, provide 3g of fiber, 150% daily value of Vitamin C, 8g of sugar, and about 50 calories per cup. Like most fruits and vegetables, they are  a good source of fiber, which is why despite their sugar content strawberries are a low glycemic food (meaning they do not cause rapid spikes and drops in blood sugar).

Like all berries, strawberries are associated with decreased risk of cancer, heart disease, and diabetes. They are also believed to delay the onset of memory loss by up to 2.5 years. The deep red and blue color of berries, like strawberries and blueberries, indicates the presence of disease-fighting antioxidant compounds such as anthocyanins and ellagic acid.

Strawberries are a particularly good source of the trace mineral, manganese which aids in calcium absorption, promotes the activity of bone building enzymes, and regulates function of sex hormones. Folate (also helpful in bone mass formation) and potassium are present in substantial quantities as well.

The difference between conventional and organic varieties is minimal. The goal is just to include more fruits and veggies in your diet! Store strawberries in the refrigerator for 1-3 days and do not wash until ready to eat in order to maintain optimal freshness.

photo (24)Salted cucumber salad: As the summer weather gets hotter, I am finding that I always come back from my runs super thirsty! Instead of grabbing a lab-designed gatorade that is full of added sugars and wonderful artificial colors, I like this natural source of sugar and salt (sweet and salty 🙂 ) to replenish my lost electrolytes.

Slice 1/2 a cucumber, place in a bowl and cover with a few dashes of salt. Add sliced watermelon, strawberries, and blueberries. YUM! If you use 1/4 C of both strawberries and blueberries and 1 C of Watermelon, the calorie count will be about the same as 20 oz of gatorade (120 calories), and this snack will help fill you up, unlike the empty liquid calories you will get from gatorade. There is value in extra calories for athletes who are very active and need to keep their energy intake adequate, however this is not most of the everyday people who drink gatorade when they should be drinking water!