Category: Salads

Sweet N’ Tangy Carrot Slaw

Sweet N Tangy Carrot Slaw

Today’s recipe is for sweet n’ tangy carrot slaw. The classic carrot salad calls for much more mayonnaise so I substituted, you guessed it, yogurt! Now, I am a fan of fat and recommend eating the highest quality fats in your diet (grass-fed, organic). But, for a side dish I like to keep the fat down whenever possible so you can have an abundance of whatever else you might be pairing it with. I also don’t think the yogurt makes the recipe less flavorful, so why not shed a few grams of fat and have an extra helping? Sounds like a win win to me!

4 c grated carrots
1/4 c toasted almonds, chopped
1 apple chopped
1/3 c raisins
1/4 c coconut, shredded unsweetened
1 tbsp organic mayonnaise
1/2 tsp apple cider vinegar
1 tsp honey
2/3 c plain yogurt

Combine carrot, apple, raisins, coconut in a medium sized bowl.

Stir in yogurt, mayonnaise, vinegar, and honey.

Refrigerate until ready to serve.

Creamy Kidney Bean Salad

creamy kidney bean salad
Kidney bean salad is something most of us only think about during the summertime. But it makes a satisfying, high protein, high fiber dish any time of year. This creamy kidney bean salad is also a wonderful lunch on its own to keep you full until dinner. I recommend buying an organic brand of mayonnaise, eggs and yogurt. I used less mayo in this dish and added plain yogurt to up the nutrition and offer a boost of probiotics. Enjoy!

1 can of red kidney beans
2 celery stalks thinly sliced
1 hardboiled egg chopped
1/4 c organic mayonnaise
1/3 c plain yogurt
Sea salt and pepper to taste

Combine kidney beans and celery in a medium bowl.

Stir in mayo and yogurt. Season with salt and pepper.

Add chopped hardboiled egg and stir to combine.

Makes 2 Servings

Crunchy Radish and Pea Salad

Crunchy Radish and Pea Salad

The other day I was grocery shopping at the Polish market by my house. In the pre-made salad section I came across a radish salad. I was about to put it in my cart when I thought, “I can make this myself.” So I picked up some radishes, scallions and added some of the peas I had at home. This salad would pair well with a hot entree or make a nice side dish in the summer instead of coleslaw. It is straight forward and simple, but very beautiful and tasty.

10 radishes thinly sliced
2 scallions thinly sliced
1 cup green peas
1/2 cup sour cream
Sea salt and black pepper to taste

Thinly slice scallions and radishes. Thaw peas or blanch them.

In a small bowl, combine peas, scallions and radishes.

Add sour cream and stir well.

If serving right away, add salt and pepper. Otherwise wait until you are serving to season to prevent salad from getting watery.

Lightened Up Esquites (Mexican Street Corn Salad)

Mexican Street Corn Salad (Esquites) by freshandfit.org

Corn is not a staple in my diet. It is something I have maybe 1-2 times a week, if at all. I make sure to buy organic, non-gmo corn when I cook it at home. I prefer to have my corn in the form of tortillas, my weakness is corn tortillas. I recently tried “Esquites” for the first time at my favorite local Mexican restaurant. I fell in love and knew I had to take a stab at making my own version. So here it is, Mexican street corn salad with Greek yogurt instead of mayonnaise. Don’t worry, it is still full of incredible sweet and tangy goodness with a smokey and salty flavor. So yummy!

1 16oz package of organic corn
3 tbsp greek yogurt
1/2 cup parmesan cheese
1/3 cup chopped cilantro
2 tbsp fresh lime juice
1/8 tsp black pepper
1/2 tsp sea salt
1 tsp chili powder
1/8 tsp garlic powder

Spread corn on a foil lined baking sheet. Broil for 15 minutes at 500 degrees or until corn starts to brown. Allow to cool slightly so cheese doesn’t melt once you mix it.

In a small mixing bowl, combine greek yogurt and lime juice, mix together.

Add corn and stir. Add parmesan cheese, seasonings, and cilantro. Stir to combine. Refrigerate until ready to serve.