Salads: Fresh, Healthy, and Easy Salad Recipes That Can Be Made in Minutes: a Cookbook

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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

CONTENTS 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

INTRODUCTION alads 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!

S

RECIPES TOFU SESAME SALAD S E RV I N G S :

CARBS:

3 |

8g |

P R E P T I M E:

FAT :

33 g |

10 min. |

PROTEIN:

C O O K T I M E:

15 g |

20 min.

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. 2.

Mix together olive oil, sesame oi, rice vinegar, ginger and tamari. Add the tofu strip to a pan and add ½ of the prepared dressing.

3. 4. 5. 6.

Cook for 10-15 minutes until golden, stirring occasionally. Add the sesame seeds. Add with ¼ dressing and cook for 2-3 minutes. Add the cucumber and zucchini to a bowl with the remaining dressing and stir to coat. Transfer the tofu to a plate with spinach leaves, then add cucumbers and zucchini, and top with pumpkin seeds.

LAMINARIA SEAWEED SALAD S E RV I N G S :

CARBS:

2g |

2|

P R E P T I M E:

FAT :

9.8 g |

15 min. |

PROTEIN:

C O O K T I M E:

15 g |

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. 2.

Combine all ingredients in a salad bowl. Dress with olive oil.

none

CALORIES:

162

AVOCADO SALAD S E RV I N G S :

CARBS:

8g |

4 |

P R E P T I M E:

FAT :

21 g |

10 min. |

PROTEIN:

C O O K T I M E:

11 g |

none

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. 2.

In a salad bowl, combine diced eggs, avocado, green onions, and bacon. Make the dressing by whisking the yogurt with sour cream and

3.

lime juice, add dill, salt and pepper. Dress the salad with the yogurt dressing.

HONEYDEW, FRESH HERB, AND RICOTTA SALATA SALAD S E RV I N G S :

CARBS:

4 |

20 g |

P R E P T I M E:

FAT :

8g |

10 min. |

PROTEIN:

C O O K T I M E:

4g |

none

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.

SPINACH & EGGS SALAD S E RV I N G S :

CARBS:

2|

4.5 g |

P R E P T I M E:

FAT :

38.5 g |

5 min. |

C O O K T I M E:

PROTEIN:

8g |

25 min.

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. 2. 3.

Whisk together olive oil, lemon juice, salt, and pepper. Place the spinach leaves in a salad bowl and pour the dressing on top. Add the egg wedges and onion slices.

AVOCADO & EGG SALAD S E RV I N G S :

CARBS:

6g |

4 |

P R E P T I M E:

FAT :

16 g |

10 min. |

PROTEIN:

C O O K T I M E:

11 g |

none

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. 2. 3.

In a salad bowl, combine diced eggs, avocado, and green onions. Make the dressing by whisking together the yogurt, sour cream, lime juice, dill, salt, and pepper. Dress the salad with the yogurt dressing.

BACON AND PEAR SALAD S E RV I N G S :

CARBS:

4 |

9.7 g |

P R E P T I M E:

FAT :

12 g |

10 min. |

PROTEIN:

C O O K T I M E:

8.6 g |

5 min.

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. 2.

3. 4.

Arrange arugula at the bottom of a salad bowl and place tomatoes on it. 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. Add bacon slices, pear and bell pepper to the salad bowl. Sprinkle with Parmesan and pine nuts. Mix well.

QUINOA, CHARD, AND APPLE SALAD S E RV I N G S :

CARBS:

6 |

46 g |

P R E P T I M E:

FAT :

7g |

15 min. |

PROTEIN:

C O O K T I M E:

10 g |

35 min.

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. 2.

3.

Slice the chard and discard the stems. Set it aside. 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. Top the chard mix with the walnuts.

ASPARAGUS SALAD S E RV I N G S :

CARBS:

4 |

5g |

P R E P T I M E:

FAT :

7g |

10 min. |

PROTEIN:

C O O K T I M E:

4g |

none

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. 2. 3.

Put all the asparagus on a serving plate and set aside. In a small bowl put 3 Tbsp lemon juice along with walnut oil, mustard, and champagne vinegar, and give it a good whisk. Drizzle the dressing over the raw asparagus and garnish it with pine nuts, pepper, mint and goat parmesan cheese.

TOFU & CUCUMBER SALAD S E RV I N G S :

CARBS:

3g |

2 |

P R E P T I M E:

FAT :

5g |

5 min. |

PROTEIN:

C O O K T I M E:

31 g |

none

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.

AVOCADO AND SHRIMP SALAD S E RV I N G S :

CARBS:

2 |

8.9 g |

P R E P T I M E:

FAT :

15 min. |

C O O K T I M E:

18.5 g | P R O T E I N : 38.6 g | 350

7 min.

CALORIES:

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. 2.

Drizzle the sliced avocado with lemon juice, add tomatoes and lettuce leaves. Add the cooked shrimp and dress the salad.

CHICKEN AVOCADO SALAD S E RV I N G S :

CARBS:

4 |

10 g |

P R E P T I M E:

FAT :

38 g |

30 min. |

C O O K T I M E:

PROTEIN:

11.5 g |

15 min.

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. 2.

In a bowl whisk together oil, lime juice, cilantro, salt, and a pinch of pepper. Combine lettuce, tomatoes, cucumber in a salad bowl and toss with half of the dressing.

3. 4.

Toss chicken with the remaining dressing and combine with vegetable mixture. Top with avocado.

SAVORY EGG SALAD S E RV I N G S :

CARBS:

4 |

2g |

P R E P T I M E:

FAT :

15 g |

15 min. |

PROTEIN:

C O O K T I M E:

11 g |

10 min.

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. 2.

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. 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.

QUINOA & AVOCADO SALAD S E RV I N G S :

CARBS:

2 |

64 g |

P R E P T I M E:

FAT :

15 g |

10 min. |

PROTEIN:

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

C O O K T I M E:

14 g |

none

CALORIES:

433

1. 2. 3.

In a bowl, combine all ingredients. Chill for 15 minutes to allow the flavors to blend. Serve immediately, or keep refrigerated for 2 to 3 days.

WARM SPINACH SALAD S E RV I N G S :

CARBS:

2 |

20 g |

P R E P T I M E:

FAT :

20 g |

2 min. |

PROTEIN:

C O O K T I M E:

10 g |

5 min.

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. 2.

3. 4.

In a bowl, combine the spinach and almonds. 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. Drizzle the mushroom dressing over the spinach and toss well to coat the spinach leaves. Serve immediately.

ROMAINE HEARTS WITH TUNA, EDAMAME, AND GREEN GODDESS DRESSING S E RV I N G S :

CARBS:

9g |

4 |

P R E P T I M E:

FAT :

15 g |

10 min. |

PROTEIN:

C O O K T I M E:

27 g |

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

none

CALORIES:

280

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.

2.

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. In a large bowl, combine romaine, tuna, and edamame. Add dressing and toss. Serve at room temperature.

CAULIFLOWER TOFU SALAD S E RV I N G S :

CARBS:

4 |

34 g |

P R E P T I M E:

FAT :

11 g |

10 min. |

PROTEIN:

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

C O O K T I M E:

12 g |

15 min.

CALORIES:

328

1. 2. 3.

4. 5. 6.

7.

Season the processed cauliflower with salt and transfer to a strainer to drain. Prepare the marinade for tofu by 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. Preheat the oven to 450°F. Bake tofu on a baking sheet for 12 minutes. 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. Top with tofu, pine nuts, feta and pomegranate seeds.

BABY GREENS WITH TINY TOMATOES, FRESH HERBS, AND TOASTED PISTACHIOS S E RV I N G S :

CARBS:

4 |

13 g |

P R E P T I M E:

FAT :

11 g |

15 min. |

PROTEIN:

C O O K T I M E:

6g |

8 min.

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. 2.

Heat the oven to 350°F. Toast pistachios for about 8 minutes on a baking sheet. Transfer to a cutting board and roughly chop. In a bowl, combine all ingredients except pistachios; toss to coat. Divide salad among 4 plates, sprinkle with pistachios and serve.

SPINACH SALAD WITH TUNA S E RV I N G S :

CARBS:

4 |

12.5 g |

P R E P T I M E:

FAT :

5 min. |

C O O K T I M E:

11.5 g | P R O T E I N : 6.2 g | 189

none

CALORIES:

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. 2.

Combine all ingredients in a salad bowl. Prepare the dressing by mixing together olive oil, lemon juice and Dijon mustard.

3.

Pour the dressing over the salad, mix well.

CHICKEN BBQ SALAD S E RV I N G S :

CARBS:

6 |

25 g |

10 min. | min.

P R E P T I M E:

FAT :

5g |

PROTEIN:

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

C O O K T I M E:

5g |

1 h. 30

CALORIES:

171

1. 2. 3. 4. 5. 6. 7.

Mince fresh cilantro. Whisk together pepper flakes, garlic, ginger, cilantro, and half of the oil in a large bowl. Add chicken breasts and coat well. Cover and refrigerate for 30 minutes. Cut peppers into quarters. Over medium-high heat, grill pepper until they start to blacken, about fifteen minutes. Remove them to plate. Grill chicken breasts for 15 minutes per side, until done. Chop chicken and warm grilled peppers into ½ inch wide strips. Toss peppers and chicken with remaining vinegar and oil and greens.

ASIAN CUCUMBER SALAD S E RV I N G S :

CARBS:

6 |

5.7 g |

P R E P T I M E:

FAT :

1g |

10 min. |

PROTEIN:

C O O K T I M E:

3.1 g |

none

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.

CABBAGE AND EGG SALAD S E RV I N G S :

CARBS:

5g |

4|

P R E P T I M E:

FAT :

13.1 g |

15 min. |

PROTEIN:

C O O K T I M E:

4.1 g |

5 min.

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.

TANGY BEAN SALAD WITH CARROTS AND GREEN ONIONS S E RV I N G S :

CARBS:

4 |

23 g |

P R E P T I M E:

FAT :

4.5 g |

15 min. |

PROTEIN:

C O O K T I M E:

8g |

none

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. 2. 3.

Whisk together the vinegar, tamari, mustard, tahini, and water in a bowl. Add remaining ingredients and toss to combine. Set aside for fifteen minutes before serving.

SALADE NIÇOISE S E RV I N G S :

CARBS:

4 |

25 g |

P R E P T I M E:

FAT :

11 g |

15 min. |

PROTEIN:

C O O K T I M E:

26 g |

30 min.

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. 2.

Steam the green beans and drain them. Put them into the ice water to cool. Drain and set aside. 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.

ARUGULA SALAD WITH BUTTERNUT SQUASH AND PROSCIUTTO S E RV I N G S :

CARBS:

6-8 |

25 g |

P R E P T I M E:

FAT :

11 g |

15 min. |

PROTEIN:

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.

C O O K T I M E:

26 g |

20 min.

CALORIES:

290

2.

3.

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. 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.

SUMMER FRUIT SALAD WITH LIME & MINT S E RV I N G S :

CARBS:

4 |

8g |

P R E P T I M E:

FAT :

0g |

10 min. |

PROTEIN:

0.6 g |

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

C O O K T I M E:

none

CALORIES:

32

1. 2. 3.

In a medium bowl, combine all fruit. Add the mint and lemon juice and mix well. Cover and refrigerate overnight. Serve chilled.

SALAD ON A STICK S E RV I N G S :

CARBS:

31 g |

2 |

P R E P T I M E:

FAT :

1.5 g |

5 min. |

PROTEIN:

C O O K T I M E:

7.8 g |

none

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.

2. 3.

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. Repeat the process with remaining skewers and ingredients. Drizzle with blue cheese dressing.

SUMMER DINNER SALAD S E RV I N G S :

CARBS:

9g |

4 |

P R E P T I M E:

FAT :

0.3 g |

5 min. |

PROTEIN:

C O O K T I M E:

1.6 g |

none

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.

ROASTED VEGETABLE SALAD S E RV I N G S :

CARBS:

2 |

15 g |

P R E P T I M E:

FAT :

7.5 g |

10 min. |

C O O K T I M E:

PROTEIN:

5g |

15 min.

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. 2. 3. 4.

Preheat the oven to 425°F. In a bowl, combine all ingredients, coating the vegetables evenly. Transfer the vegetables to a baking pan and roast for 15 minutes, or until the vegetables are tender. Transfer the vegetables to a large bowl and serve either warm or cold.

AVOCADO-CAPRESE SALAD S E RV I N G S :

CARBS:

9g |

2 |

P R E P T I M E:

FAT :

10 g |

5 min. |

PROTEIN:

INGREDIENTS

2 large heirloom tomatoes, sliced 1 avocado, sliced 1 bunch basil leaves 1 tsp sea salt DIRECTIONS 1. 2.

In a bowl, toss all ingredients. Season with the salt and serve.

C O O K T I M E:

2g |

none

CALORIES:

125

ORGANIC BABY TOMATO & KALE SALAD S E RV I N G S :

CARBS:

2 |

2g |

P R E P T I M E:

FAT :

7g |

10 min. |

PROTEIN:

C O O K T I M E:

1g |

none

CALORIES:

58

INGREDIENTS

1 bunch kale, stemmed, leaves washed, chopped 2 cups organic baby tomatoes 2 Tbsp Ranch Dressing DIRECTIONS 1. 2.

In a bowl, combine all ingredients. Divide equally onto two serving plates and enjoy immediately.

ROMAINE SALAD S E RV I N G S :

CARBS:

5g |

4|

P R E P T I M E:

FAT :

27 g |

10 min. |

PROTEIN:

C O O K T I M E:

11.7 g |

10 min.

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. 2. 3.

In the skillet where you fried the bacon add shallots and cook with the remained bacon grease for 2 minutes. Add red wine vinegar to the same skillet with the shallots, season with salt and bring to a boil. In a salad bowl combine chopped eggs, lettuce leaves and bacon. Pour over the warm shallot mixture and mix well.

WARM BACON AND ARUGULA SALAD S E RV I N G S :

CARBS:

6g |

2 |

P R E P T I M E:

FAT :

49 g |

10 min. |

PROTEIN:

C O O K T I M E:

21.7 g |

5 min.

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. 2. 3.

Add bacon to a frying pan and cook until golden. Make the salad dressing by mixing ½ tablespoon balsamic vinegar with 2 tablespoons olive oil. Place arugula on serving plates and dress with vinegar & oil mix, add tomatoes, bacon and Parmesan.

BACON SALAD WITH WALNUTS S E RV I N G S :

CARBS:

10 |

4g |

P R E P T I M E:

FAT :

73.4 g |

10 min. |

PROTEIN:

C O O K T I M E:

24.1 g |

5 min.

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. 2. 3.

Add bacon to a frying pan and cook in olive oil with garlic and black pepper. Remove the bacon and add walnuts. Make the dressing by mixing olive oil with vinegar and mustard.

4.

Combine all ingredients and dress. Season with salt and pepper to taste.

AVOCADO SALSA S E RV I N G S :

CARBS:

6 |

12 g |

P R E P T I M E:

FAT :

14 g |

10 min. |

PROTEIN:

C O O K T I M E:

2g |

none

CALORIES:

INGREDIENTS

4 avocados, peeled, pitted, diced 2 tomatoes, diced 1 red onion, diced 1 fresh chili, diced 1 lemon, juiced DIRECTIONS 1. 2.

Combine all ingredients and drizzle with lemon juice. Season with salt and pepper to taste and mix well.

178

KALE SALAD S E RV I N G S :

CARBS:

6g |

4 |

P R E P T I M E:

FAT :

20.9 g |

1 h. 3 min. |

PROTEIN:

C O O K T I M E:

4.4 g |

none

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. 2. 3. 4.

Add kale and shallots to a bowl. Mix together olive oil, lemon juice and ½ tsp salt. Dress kale and shallots with oil mixture and let stand for an hour. Add feta, nuts, garlic and season with pepper to taste.

GREEN EASTERN SALAD S E RV I N G S :

CARBS:

1.9 g |

4|

P R E P T I M E:

FAT :

7.1 g |

5 min. |

PROTEIN:

C O O K T I M E:

1.1 g |

none

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.

SPINACH WITH TOMATOES S E RV I N G S :

CARBS:

4 |

7g |

P R E P T I M E:

FAT :

1.6 g |

5 min. |

PROTEIN:

C O O K T I M E:

3.6 g |

15 min.

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. 2. 3. 4.

Add some olive oil to a frying pan and fry the tomato rounds for about a minute. Add garlic cloves and spinach leaves. Cook stirring occasionally until the leaves are soft. Transfer to serving plates. Season with salt, pepper and sesame seeds.

FALL KALE SALAD S E RV I N G S :

CARBS:

6 |

12 g |

P R E P T I M E:

FAT :

14 g |

10 min. |

PROTEIN:

16 g |

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

C O O K T I M E:

20 min.

CALORIES:

234

1. 2. 3. 4. 5.

Put the kale in a bowl, season it with salt and set aside. In another bowl make the dressing for the salad by combining the lemon juice with olive oil, Dijon mustard and red wine vinegar. Cook the kale for 20 minutes. Season kale with the dressing and add the diced avocado, pomegranate seeds, walnuts and parmesan cheese. Toss well and serve it on a platter.

PURE TROPICAL SALAD S E RV I N G S :

CARBS:

6 |

40 g |

P R E P T I M E:

FAT :

1g |

15 min. |

PROTEIN:

C O O K T I M E:

3.5 g |

none

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. 2.

In a bowl, place all ingredients except spinach and gently toss to coat well. Cover and refrigerate to chill before serving.

3.

Divide the spinach equally on serving plates and top with the salad evenly before serving.

SWEET & SOUR KALE S E RV I N G S :

CARBS:

4 |

33 g |

P R E P T I M E:

FAT :

3.6 g |

15 min. |

PROTEIN:

C O O K T I M E:

7.5 g |

20 min.

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. 2. 3.

In a skillet, heat the oil over medium heat and cook the lemon slices for about 5 minutes. With a slotted spoon, remove the lemon slices from the skillet and set aside. In the same skillet, add onion and garlic and sauté for about 5 minutes.

4. 5. 6.

Add kale, scallions, honey, salt and pepper and cook for 8–10 minutes. Add lemon slices and mix until well combined. Serve hot.

PASTA SALAD S E RV I N G S :

CARBS:

4 |

35 g |

P R E P T I M E:

FAT :

19 g |

15 min. |

PROTEIN:

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

C O O K T I M E:

32 g |

25 min.

CALORIES:

450

1½ Tbsp sesame oil 1½ Tbsp honey ¾ tsp soy sauce DIRECTIONS 1. 2. 3. 4.

5.

Cook the pasta according to directions. 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. Let cool and slice into strips. Combine all vinaigrette ingredients and toss with the cooked chicken. Add pasta and Mann’s Power Blend. Top with sesame seeds. Divide between 4 containers and freeze.

STRAWBERRY ZIPPY SALAD S E RV I N G S :

CARBS:

6 |

4g |

P R E P T I M E:

FAT :

24 g |

5 min. |

PROTEIN:

C O O K T I M E:

18 g |

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.

10 min.

CALORIES:

256

2. 3.

Combine all the dressing ingredients in a sealed container. Shake well. Toss salad with dressing and serve.

СOUSCOUS SALAD S E RV I N G S :

CARBS:

12 |

6g |

P R E P T I M E:

FAT :

38 g |

5 min. |

PROTEIN:

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

C O O K T I M E:

1g |

5 min.

CALORIES:

190

1. 2. 3. 4. 5.

Bring water to boil with lemon juice, honey, cumin, and cinnamon. Add couscous and cook according to package instructions. Fluff with a fork. Add fresh herbs, olive oil, and veggies. Serve either chilled or warm.

MACARONI TUNA SALAD S E RV I N G S :

CARBS:

8 |

8g |

P R E P T I M E:

FAT :

18 g |

5 min. |

PROTEIN:

C O O K T I M E:

3.6 g |

25 min.

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. 2. 3. 4. 5.

Cook pasta. Chill in the fridge. Remove water from tuna. Rinse in a colander. Combine celery, tuna, and macaroni when it has cooled. Stir in lemon pepper and mayonnaise. Serve chilled.

COLESLAW S E RV I N G S :

CARBS:

8 |

1.3 g |

P R E P T I M E:

FAT :

5 min. |

12.6 g | P R O T E I N : 9.5 g | 136 INGREDIENTS

¼ cup canola oil ¼ cup mayonnaise 1 small cabbage, chopped 1 large carrot, grated 3 tbsp sugar DIRECTIONS 1.

C O O K T I M E:

Mix all ingredients and serve chilled.

7 min.

CALORIES:

GRILLED SALMON SALAD S E RV I N G S :

CARBS:

4 |

19 g |

P R E P T I M E:

FAT :

14 g |

15 min. |

PROTEIN:

C O O K T I M E:

28 g |

12 min.

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. 2. 3.

Coat a grill with cooking spray. Grill salmon until opaque in the center, 4 to 5 minutes per side. Let cool. In a bowl, combine watercress, cucumber, sour cream, lemon juice, and dill. Flake cooled salmon into the bowl; toss well. serve. Transfer to the serving plates. Serve.

ENDIVE SALAD WITH WALNUTS S E RV I N G S :

CARBS:

4 |

6g |

P R E P T I M E:

FAT :

12 g |

10 min. |

PROTEIN:

C O O K T I M E:

3g |

10 min.

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. 2.

Heat the oven to 350°F. Spread walnuts on a baking sheet and toast for 10 minutes. 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.

CRISP JÍCAMA SALAD WITH CREAMY CILANTRO DRESSING S E RV I N G S :

CARBS:

4 |

13 g |

P R E P T I M E:

FAT :

7g |

15 min. |

PROTEIN:

C O O K T I M E:

4g |

none

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.

SUMMERTIME SWEET POTATO SALAD S E RV I N G S :

CARBS:

4 |

27 g |

P R E P T I M E:

FAT :

0g |

15 min. |

PROTEIN:

C O O K T I M E:

4g |

20 min.

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. 2.

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. In a large bowl, combine all ingredients. Serve at room temperature or chilled.

SAVOY SLAW WITH SESAME DRESSING S E RV I N G S :

CARBS:

4 |

7g |

P R E P T I M E:

FAT :

4.5 g |

10 min. |

PROTEIN:

C O O K T I M E:

2g |

5 min.

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.

2.

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. In a bowl, combine cabbage, bell pepper, sesame oil, vinegar, salt, and black pepper. Add sesame seeds and toss. Serve at room temperature.

SPANISH RICE SALAD WITH PUMPKIN SEEDS S E RV I N G S :

CARBS:

4 |

25 g |

P R E P T I M E:

FAT :

7g |

15 min. |

PROTEIN:

C O O K T I M E:

4g |

15 min.

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.

2.

Cook rice according to package directions. Remove from the heat, spread on a plate, and refrigerate until cooled to room temperature, about 5 minutes. 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.

JERK CHICKEN WITH COOL ROMAINE SALAD S E RV I N G S :

CARBS:

4 |

8g |

P R E P T I M E:

FAT :

3.5 g |

20 min. |

PROTEIN:

C O O K T I M E:

42 g |

CALORIES:

INGREDIENTS

1½ pounds boneless, skinless chicken breasts 1 Tbsp jerk seasoning 2 Tbsp reduced-fat sour cream 1 Tbsp fresh lime juice 1 (1-pound) head romaine lettuce, chopped (8 cups) 1 large cucumber, peeled and sliced 2 large plum tomatoes, chopped 2 scallions, chopped ¼ tsp salt DIRECTIONS

12 min.

230

1.

2.

3.

Pound chicken breasts to an even ½-inch thickness. Lightly rub jerk seasoning on both sides of chicken breasts. Refrigerate for at least 1 hour. Coat a nonstick skillet with cooking spray. Add chicken and cook for about 5 minutes per side. Let rest for 5 minutes, then cut into ½-inch thick slices. In a bowl, mix sour cream and lime juice. Add lettuce, cucumber, tomatoes, scallions, and salt; toss well. Place salad equally on 4 plates, top with chicken slices, and serve warm.

TUNA SALAD S E RV I N G S :

CARBS:

3 |

4.8 g |

P R E P T I M E:

FAT :

10 min. |

C O O K T I M E:

14.3 g | P R O T E I N : 1.1 g | 212

none

CALORIES:

INGREDIENTS

1 can tuna (6 oz) ⅓ cup fresh cucumber, chopped ⅓ cup fresh tomato, chopped ⅓ cup avocado, chopped ⅓ cup celery, chopped 2 garlic cloves, minced 4 tsp olive oil 2 tbsp lime juice Pinch of black pepper DIRECTIONS 1. 2.

Prepare the dressing by combining olive oil, lime juice, minced garlic and black pepper. Mix the salad ingredients in a salad bowl and drizzle with the dressing.

ROASTED PORTOBELLO SALAD S E RV I N G S :

CARBS:

4 |

22.3 g |

P R E P T I M E:

FAT :

15 g |

10 min. |

PROTEIN:

C O O K T I M E:

2g |

none

CALORIES:

501

INGREDIENTS

1½ lb Portobello mushrooms, stems trimmed 3 heads Belgian endive, sliced 1 small red onion, sliced 4 oz blue cheese 8 oz mixed salad greens Dressing: 3 tbsp red wine vinegar 1 tbsp Dijon mustard ⅔ cup olive oil Salt and pepper to taste DIRECTIONS 1. 2.

Preheat the oven to 450°F. Prepare the dressing by whisking together vinegar, mustard, salt

3.

4. 5.

and pepper. Slowly add olive oil while whisking. Cut the mushrooms and arrange them on a baking sheet, stem-side up. Coat the mushrooms with some dressing and bake for 15 minutes. In a salad bowl toss the salad greens with onion, endive and cheese. Sprinkle with the dressing. Add mushrooms to the salad bowl.

BLACK BEAN SALAD WITH AVOCADO-LIME DRESSING S E RV I N G S :

CARBS:

4 |

49 g |

P R E P T I M E:

FAT :

17 g |

10 min. |

PROTEIN:

C O O K T I M E:

19 g |

none

CALORIES:

400

INGREDIENTS

1 ripe avocado, mashed ¼ cup fresh cilantro, chopped 2 Tbsp lime juice 2 15-oz cans no-salt-added black beans, rinsed and drained 4 cups shredded romaine lettuce 1 cup grape tomatoes, halved 1 cup corn kernels, fresh or thawed if frozen 1 small red bell pepper, chopped ½ cup toasted pumpkin seeds DIRECTIONS 1.

In a large bowl, combine all ingredients.

SHREDDED CHICKEN SALAD S E RV I N G S :

CARBS:

9g |

6 |

P R E P T I M E:

FAT :

11.6 g |

5 min. |

PROTEIN:

C O O K T I M E:

4.2 g |

10 min.

CALORIES:

117

INGREDIENTS

2 chicken breasts, boneless, skinless 1 head iceberg lettuce, cut into strips 2 bell peppers, cut into strips 1 fresh cucumber, quartered, sliced 3 scallions, sliced 2 tbsp chopped peanuts 1 tbsp peanut vinaigrette Salt to taste 1 cup water DIRECTIONS 1. 2.

3.

In a skillet simmer one cup of salted water. Add the chicken breasts, cover and cook on low for 5 minutes. Remove the cover. Then remove the chicken from the skillet and shred with a fork. In a salad bowl mix the vegetables with the cooled chicken, season with salt and sprinkle with peanut vinaigrette and chopped

peanuts.

CHERRY TOMATO SALAD S E RV I N G S :

CARBS:

6 |

10.7 g |

P R E P T I M E:

FAT :

10 min. |

C O O K T I M E:

2.4 g | P R O T E I N : 3.6 g | 259

none

CALORIES:

INGREDIENTS

40 cherry tomatoes, halved 1 cup mozzarella balls, halved 1 cup green olives, sliced 1 can (6 oz) black olives, sliced 2 green onions, chopped 3 oz roasted pine nuts Dressing: ½ cup olive oil 2 tbsp red wine vinegar 1 tsp dried oregano Salt and pepper to taste DIRECTIONS 1. 2.

In a salad bowl, combine the tomatoes, olives and onions. Prepare the dressing by combining olive oil with red wine vinegar, dried oregano, salt and pepper.

3. 4.

Sprinkle with the dressing and add the nuts. Let marinate in the fridge for 1 hour.

GROUND TURKEY SALAD S E RV I N G S :

CARBS:

9g |

6 |

P R E P T I M E:

FAT :

17.8 g |

10 min. |

PROTEIN:

INGREDIENTS

1 lb lean ground turkey ½ inch ginger, minced 2 garlic cloves, minced 1 onion, chopped 1 tbsp olive oil 1 bag lettuce leaves (for serving) ¼ cup fresh cilantro, chopped 2 tsp coriander powder 1 tsp red chili powder 1 tsp turmeric powder Salt to taste 4 cups water Dressing: 2 tbsp fat free yogurt 1 tbsp sour cream, non-fat

C O O K T I M E:

2.5 g |

35 min.

CALORIES:

176

1 tbsp low fat mayonnaise 1 lemon, juiced 1 tsp red chili flakes Salt and pepper to taste DIRECTIONS 1.

2. 3. 4. 5.

In a skillet sauté the garlic and ginger in olive oil for 1 minute. Add onion and season with salt. Cook for 10 minutes over medium heat. Add the ground turkey and sauté for 3 more minutes. Add the spices (turmeric, red chili powder and coriander powder). Add 4 cups water and cook for 30 minutes, covered. Prepare the dressing by combining yogurt, sour cream, mayo, lemon juice, chili flakes, salt and pepper. To serve arrange the salad leaves on serving plates and place the cooked ground turkey on them. Top with dressing.

SCALLOP CAESAR SALAD S E RV I N G S :

CARBS:

2 |

14 g |

P R E P T I M E:

FAT :

31 g |

5 min. |

PROTEIN:

C O O K T I M E:

2.2 g |

2 min.

CALORIES:

340

INGREDIENTS

8 sea scallops 4 cups romaine lettuce 2 tsp olive oil 3 tbsp Caesar Salad Dressing 1 tsp lemon juice Salt and pepper to taste DIRECTIONS 1.

2. 3.

In a frying pan heat olive oil and cook the scallops in one layer no longer than 2 minutes per both sides. Season with salt and pepper to taste. Arrange lettuce on plates and place scallops on top. Pour over the Caesar dressing and lemon juice.

SPINACH, AVOCADO & PUMPKIN SEEDS SALAD S E RV I N G S :

CARBS:

2 |

6g |

P R E P T I M E:

FAT :

36 g |

5 min. |

PROTEIN:

C O O K T I M E:

8g |

13 min.

CALORIES:

400

INGREDIENTS

2 cups spinach leaves 1 avocado, peeled, pitted, diced 1 cucumber, diced ½ cup pumpkin seeds 2 Tbsp olives, sliced ½ cup cilantro, chopped 1 Tbsp lemon juice 2 Tbsp olive oil Salt to taste DIRECTIONS 1. 2.

In a salad bowl, combine spinach, cucumber, avocado, olives, and pumpkin seeds. Dress with olive oil and lemon juice. Top with cilantro and salt.

BROOKLYN SALAD S E RV I N G S :

CARBS:

11 g |

2 |

P R E P T I M E:

FAT :

7.6 g |

5 min. |

PROTEIN:

C O O K T I M E:

6.7 g |

none

CALORIES:

131

INGREDIENTS

1 cup broccoli florets, blanched for 5 minutes in boiling water 3 cups white mushrooms, sliced. Or 1 200 g can mushrooms 4 pickled cucumbers, sliced 4 pickled ears corn, sliced Olive oil (1 Tbsp for frying + 2 Tbsp for the dressing) DIRECTIONS 1. 2.

If you are using fresh mushrooms, cook them in a pan with some olive oil until golden. Combine all ingredients in a salad bowl and dress with olive oil.

EGGPLANT & TOMATOES SALAD S E RV I N G S :

CARBS:

4 |

16 g |

P R E P T I M E:

FAT :

25 min. |

C O O K T I M E:

11.3 g | P R O T E I N : 4.9 g | 113

10 min.

CALORIES:

INGREDIENTS

2 eggplants, cut in circles 2 red bell peppers, deseeded, cut in rings 3 tomatoes, cut in semi circles 1 onion, cut in semi circles 5-10 sprigs fresh parsley, chopped Salt and pepper to taste Olive oil (for frying the eggplants + salad dressing) DIRECTIONS 1. 2.

3.

Season eggplant circles with salt and let stand in a bowl while preparing the other ingredients. After all other vegetables are chopped, drain the eggplants and place in a preheated pan with oil. Fry on both sides until golden, 12 minutes per side. Combine the vegetables in a salad bowl, add chopped parsley, and dress with oil.

4.

Serve.

KOREAN CUCUMBER SALAD S E RV I N G S :

CARBS:

4|

11 g |

P R E P T I M E:

FAT :

5g |

10 min. |

PROTEIN:

C O O K T I M E:

3g |

INGREDIENTS

4 cucumbers, sliced 1 onion, chopped in semi circles 2-3 sprigs spring onions, finely chopped 2-3 garlic cloves, crushed 3 tsp sesame seeds, toasted 2 tsp red pepper flakes 3 Tbsp soy sauce 3 tsp sesame oil 2 tsp keto friendly sweetener you are using DIRECTIONS 1. 2.

Combine all ingredients. Stir well and serve.

5 min.

CALORIES:

112

BEETS & SEEDS SALAD S E RV I N G S :

CARBS:

2 |

12 g |

P R E P T I M E:

FAT :

21 g |

15 min. |

PROTEIN:

C O O K T I M E:

6.6 g |

1 min.

CALORIES:

251

INGREDIENTS

1 beet, boiled, grated 1 Tbsp flaxseeds 1 Tbsp toasted sunflower seeds 1 Tbsp toasted walnuts, chopped 3 prunes, chopped For the dressing: 1 tsp tahini 1 garlic clove, minced 2 Tbsp olive oil Salt to taste DIRECTIONS 1. 2. 3.

Prepare the dressing by combining all dressing ingredients. Combine all salad ingredients in a bowl and mix well. Dress the salad and serve.

ARUGULA MOZZARELLA SALAD S E RV I N G S :

CARBS:

5g |

3 |

P R E P T I M E:

FAT :

44 g |

5 min. |

PROTEIN:

19 g |

INGREDIENTS

½ cup arugula 15 cherry tomatoes, halved 3 cups Mozzarella, cubed 3 Tbsp olive oil 2 Tbsp balsamic vinegar DIRECTIONS 1.

C O O K T I M E:

Combine ingredients in a salad bowl.

none

CALORIES:

455

BROCCOLI & FETA SALAD S E RV I N G S :

CARBS:

7g |

6 |

P R E P T I M E:

FAT :

14 g |

5 min. |

PROTEIN:

C O O K T I M E:

4g |

none

CALORIES:

278

INGREDIENTS

2 cups broccoli florets, chopped 1 cup dried cranberries ½ cup Feta cheese ½ cup chopped pecans Poppy seed dressing DIRECTIONS 1. 2.

Add broccoli, cranberries, Feta, and pecans into a salad bowl and mix. Drizzle with poppy seed dressing.

SUMMER FRUIT COCKTAIL S E RV I N G S :

CARBS:

4 |

11 g |

P R E P T I M E:

FAT :

0g |

15 min. |

PROTEIN:

C O O K T I M E:

1g |

none

CALORIES:

45

INGREDIENTS

2 medium peaches, cubed ⅔ cup blueberries 5 medium strawberries, sliced 2 tsp fresh lemon juice 1 tsp granular sugar substitute 1 Tbsp sliced fresh mint DIRECTIONS 1.

In a large bowl, gently combine peaches, blueberries, and strawberries. Add lemon juice and sugar substitute; toss gently. Divide fruit among 4 bowls, sprinkle with mint and serve.

FRUIT SALAD WITH LIME AND MINT S E RV I N G S :

CARBS:

4 |

23 g |

P R E P T I M E:

FAT :

0g |

10 min. |

PROTEIN:

C O O K T I M E:

1g |

none

CALORIES:

90

INGREDIENTS

3 cups honeydew melon balls 2 cups blueberries or blackberries, or a mix 1 heaping Tbsp chopped fresh mint 1 Tbsp fresh lime juice DIRECTIONS 1.

Place melon balls, berries, mint, and lime juice in a mixing bowl and toss to combine. Serve cold in bowls or martini glasses.

BERRY FRUIT SALAD WITH YOGURT S E RV I N G S :

CARBS:

8 |

3.7 g |

P R E P T I M E:

FAT :

27 g |

10 min. |

PROTEIN:

C O O K T I M E:

0.4 g |

10 min.

CALORIES:

117

INGREDIENTS

¼ cup honey 2 cups Greek yogurt 1 tbsp lemon juice 1 cup blackberries 1 cup red cherries, pitted and halved 1 cup blueberries 1 cup raspberries 2 tbsp honey DIRECTIONS 1. 2. 3.

Combine the berries with the honey in a bowl. Mix the yogurt, lemon juice, and honey in a separate bowl. Place yogurt cream into the center of each glass.

4.

Garnish with the berry fruit salad.

CONCLUSION Thank you for reading this book and having the patience to try the recipes. I do hope that you have had as much enjoyment reading and experimenting with the meals as I have had writing the book. If you would like to leave a comment, you can do so at Your Orders section–>Digital orders, in your Amazon account, or click on a button below.

Stay safe and healthy!

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