Category: Salads

Mediterranean Tuna Salad

 

Mediterranean Tuna Salad Main

The new year is in full swing; and for most people, so are their new years resolutions. If you are like most people this time of year (and probably last year too), high on your list of priorities is to get into shape. You may also be looking for new healthier recipes to add to your diet. During the work week it can be hard to find a healthy and satisfying lunch. This Mediterranean Tuna Salad is the perfect high protein lunch to keep you from reaching for unhealthy office treats during your work day. The recipe is full of fresh herbs like basil and dill, with heart healthy fats from olive oil and chopped olives. No need for mayo, this recipe has enough flavorful ingredients to satisfy your lunch hour cravings without the added calories. Serve it over bread or mixed greens and you are set for a healthy lunch break!

Mediterranean Tuna Salad

Yield: 5 servings

Serving Size: 1 cup

Mediterranean Tuna Salad

Ingredients

  • 16 oz white albacore tuna packed in water, drained
  • 1/2 c sun dried tomato, julienned
  • 1/3 c green or black olives, chopped
  • 1 can chickpeas, drained
  • 1/4 c green onion, finely chopped
  • 4 large basil leaves, finely chopped
  • 1 handful dill, finely chopped
  • 2 tbsp olive oil
  • 2 tbsp red wine vinegar
  • Sea salt and pepper to taste

Instructions

  1. Combine all ingredients in a large bowl.
  2. Stir in olive oil and red wine vinegar. Season with salt and pepper to taste. Keep refrigerated until serving.
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Thai Crunch Salad with Sesame Ginger Vinaigrette

Thai Crunch Bulgar Salad

I always enjoy grains added to my salads, this is especially true in the colder months. Adding exotic and chewy grains create a heartier salad with a more satisfying texture. Today’s recipe is inspired by the fresh flavors of Thai cooking. Raw veggies like cucumber and purple cabbage meld deliciously with the nutty aroma of sesame oil and spicy tang of ginger.
Topped with peanuts and fresh cilantro, this Thai crunch salad is perfect for lunch or as a side dish for dinner. I enjoy this salad cold, but you could eat it hot and have it as a sort of Thai take on fried rice. You can even add a little grilled chicken, beef or salmon to make it a complete entree. Keep this dish in your recipes to start the new year, which is fast approaching, on a super healthy note.

Thai Crunch Salad with Sesame Ginger Vinaigrette

Yield: 6 servings

Serving Size: 1 cup

Thai Crunch Salad with Sesame Ginger Vinaigrette

Ingredients

  • 2 c bulgar, uncooked
  • 1 c purple cabbage, finely chopped
  • 1/2 c green onion, finely chopped
  • 1/2 c shredded carrots
  • 2/3 c bean sprouts
  • 1 c cucumber, sliced and quartered
  • 1 handful cilantro, chopped
  • 1/3 c chopped peanuts, divided
  • 1/4 tsp chili flakes (optional)
  • Sea salt to taste
  • FOR DRESSING
  • 1/3 c sesame oil
  • 1/3 c rice wine vinegar
  • 1/2 tsp fresh grated ginger

Instructions

  1. Cook bulgar according to package. Refrigerate 2 hours. Fluff with a fork.
  2. Stir in chopped vegetables, half of peanuts and chili flakes.
  3. Mix together dressing ingredients. Pour over bulgar and stir well. Season with salt to taste.
  4. Top with cilantro and remaining chopped peanuts. Refrigerate until serving.
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Roasted Poblano Corn Salad

Roasted poblano corn salad freshandfit.org

As we transition into fall, I thought it was fitting to have a side dish that can be enjoyed both warm or chilled. Roasted poblano peppers add a smokey flavor to this corn salad. Mix with a little grass-fed butter and fresh lime and this simple dish is a comforting and quick recipe to accompany entrees during the week.

Roasted Poblano Corn Salad

Roasted Poblano Corn Salad

Ingredients

  • 2 c corn kernels, organic
  • 1 poblano pepper
  • 1 tsp minced garlic
  • 3 tbsp butter, grass-fed
  • 1 handful of cilantro, chopped
  • Juice of 1 lime

Instructions

  1. Preheat oven or grill to 450. Cook Poblano pepper until charred turning occasionally. Place pepper in a zip lock bag or bowl with a lid. Allow to steam and cool.
  2. Peel off skin and remove seeds from poblano pepper. Finely chop.
  3. Microwave corn kernels 3-5 minutes.
  4. Add corn and poblano pepper to a large bowl.
  5. Melt butter in microwave 30 seconds. Pour over corn. Add juice of lime and mix well.
  6. Sauté minced garlic until golden brown. Add to corn mixture.
  7. Add cilantro and stir well. Serve warm or chilled.
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Mediterranean Quinoa Bowls with Pistachio Crusted Goat Cheese

Mediterranean Quinoa Bowls

I love coming up with new and unique grain bowls with a ton of great ingredients throughout. Today’s recipe is a healthy meatless quinoa bowl that can be served as an entree on Meatless Mondays or as a side dish to accompany meat entrees. Either way, this recipe for mediterranean quinoa bowls will fill you up with plant based protein, healthy fat and a pop of delicious creamy herbed goat cheese rolled in chopped pistachios. The dressing is a simple mix of lemon juice, olive oil and fresh garlic; bringing out the flavors running through the dish.

Mediterranean Quinoa Bowls with Pistachio Crusted Goat Cheese

Yield: 5 servings

Serving Size: 1 cup

Mediterranean Quinoa Bowls with Pistachio Crusted Goat Cheese

Ingredients

  • 1 c quinoa, uncooked
  • 1/2 c roasted red peppers (packed in oil), coarsely chopped, oil drained
  • 2 cans white beans, drained
  • 1 cup cherry tomatoes, quartered
  • 1 cup finely chopped parsley
  • 4 large basil leaves
  • 1/2 tsp minced garlic
  • Juice of 1 lemon
  • 1/2 c olive oil
  • 4oz soft herbed goat cheese
  • 1/4 c pistachios, finely chopped
  • sea salt and olive oil to taste

Instructions

  1. Cook quinoa according to package directions.
  2. In a large bowl, combine beans, quinoa, parsley, tomatoes and roasted peppers.
  3. In a food processor or blender, combine basil, olive oil, lemon juice and garlic. Blend until smooth.
  4. Pour dressing over quinoa and bean mixture. Stir to incorporate. Season with salt and pepper.
  5. Use a tsp to scoop out goat cheese and roll into small balls. Roll goat cheese in chopped pistachios.
  6. Spoon quinoa and bean salad into bowls. Top with pistachio crusted goat cheese. Chill until serving.
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