Arugula and Parmesan Salad with Lemon Vinaigrette

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Super simple salad that you can make to accompany any meal. The lemon vinaigrette is bright and tasty and meshes well with many other main dishes. I paired it with a burger and potatoes to put a little green on the plate.  I used pre-shredded Parmesan cheese but you can certainly take a block of the cheese and carve thin slices off for a bolder flavor.

This salad is such a simple flavor that you can actually use as a topping on a sandwich or burger as well. A great trick when serving a salad is to make sure that the lettuce portion is chilled in the refrigerator right before you toss all together.

Salads are great way to add a little layer to your meal and a great way to experiment on flavors. Take a cobb salad, who would think of adding all those flavors together and yet they work. Hove fun with salads, you might surprise yourself.

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MEAL PLAN

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Apple Fennel Cole Slaw Salad

Apple Fennel Salad
Apple Fennel Salad

I have never really made anything with fennel but I was reading through a few recipes and the flavor profile and it sounded very interesting. I am a fan of making all sorts of sides and feel that a salad is usually a very welcoming side for many dishes. Cole slaw is a very refreshing salad and usually has some sort of sweetness in the recipe.  That is where the apple comes into this recipe.

This recipe is quite tasty and I am looking forward to experimenting with it and possibly adding a few additional ingredients to play around with the flavor. This recipe was the first run and it was very good, but I want to make it a little tastier.

If any of you do make the recipe, please give me some feedback and also some ideas on possible additions or changes to the recipe would be very appreciated.

Ideas: I would like to add some actual celery to slaw as well as I enjoy that flavor. Cucumbers are also delicious and may be a great addition to the salad as they are light in flavor but would blend well. Thinly sliced radishes would add a nice tang.

 

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Clementine Chicken Salad

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Chicken salad is that one dish that most restaurants will have on the menu since there are so many ways that you can make it. I was experimenting and happened to have clementines in my fruit bowl and thought that it would be a great addition to my chicken salad. As the seasonal fruits and vegetables change, it’s fun to incorporate the different flavors into dishes that you usually make to give it new flavor profiles. I am sure that I will be making several different flavored chicken salads on my blog in the very near future.

Also with chicken salad, you can serve it as a salad and place it on top of some mixed greens with typical salad toppings (tomatoes, cucumbers, etc) and a light lemon vinaigrette; or you can serve it on some whole wheat Texas style toast with some home made potato chips (I will make these and blog the recipe at a different time) or you can serve with some tomato slices or a separate side salad.  You can even serve it as an appetizer with some crackers and veggies. No matter how you serve it, it is delicious and quite healthy for you.


INGREDIENTS – Serves 4-6
Per Serving (1 cup)  Calories 316 Fat 10g  Carbs 13g Protein 34g 

  • 3 cups cooked chicken (white and dark meat)
  • 1 cup celery (thinly sliced)
  • 1/3 cup scallions (chopped)
  • 1/3 cup golden raisins
  • 1/3 cup pecans (chopped)
  • 1 clementine (chopped)
  • 2 tablespoons fresh flat leaf parsley (chopped)
  • 1 teaspoon lemon juice (about 1/2 a juicy lemon)
  • 2 tablespoons Dijon mustard
  • 2 tablespoons honey (I like orange blossom)
  • 3 tablespoons Greek yogurt
  • 1 tablespoon kosher salt
  • 1/2 tablespoon pepper

HOW TO MAKE IT…

  1. Chop chicken into bite size pieces and throw into a large bowl
  2. Add to the bowl celery, scallions, raisins, pecans and clementine and mix all together
  3. Add lemon juice, Dijon mustard, honey, Greek yogurt, salt and pepper and mix very well so that the entire salad is covered
  4. Add the flat leaf parsley at the end and toss all together

Ideas: You can replace the clementines with apples or you can add cranberries instead of raisins or walnuts instead of pecans.  You can also remove the dark meat and only make it with white meat if you prefer.

A Healthy Start, Starts with a Healthy Lunch

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So I have gained about 10 pounds since I originally lost all my weight and even then, I still had another 10 pounds to loose. If any of you have been in my position, you understand that it can get frustrating, especially since it is easier to gain then to loose weight. Any way, I just came back from Disney where I said that was my last cheat before I went on a major life eating change.

I started yesterday, Monday, July 9, 2018 and I designed a complete week plan to try and loose my weight within a few months. I will share with you the recipes and also my progress in hope to inspire at least one person. My meals will not allow you to be super hungry and I will give you some options to change up the recipes along with the nutritional count.

Today’s recipe is what I ate for lunch and it was delicious! It only has 466 calories, 20g fat and 13g carbs. Since I am eating 5 times a day (every 3 hours) I do not allow myself to starve.

INGREDIENTS – SERVES 1 PERSON
Calories 466       Fat 20g      Carbs 13g

  • 2 skinless and boneless chicken thighs
  • 1/2 cup of pineapple (diced)
  • 1 1/2 cup spring lettuce and baby spinach
  • 2 lemon wedges (juice)
  • 1/4 cup cucumbers (diced)
  • pinch of salt and pepper

HOW TO MAKE IT…

  1. I had the chicken pre-cooked on the BBQ and then I diced it into cubes. You can easily diced into cubes and cook on a pan raw and then add the pineapple when almost cooked.
  2. Cook the chicken and the pineapple together in a non-stick pan for about 5 minutes (if chicken was pre-cooked) (you can add spray if you want, but if you add oil, that will make the nutritional count go up. For every tbsp of olive oil, add 119 calories &14 grams of fat – no carbs).
  3. On a plate add the lettuce and cucumber and squeeze the 2 lemon wedges all over then add a little salt and pepper
  4. Add the chicken and pineapple on top or on the side, whatever you prefer

Ideas:

  • You can change the chicken to 6oz of salmon (cook separately than the pineapple, then place pineapple on top of Salmon) Calories 408/Fat 22g/Carbs 13g
  • If you rather not have the salad, you can exchange it for 1 cup of steamed broccoli with lemon juice and a pinch of salt/pepper Calories 443/Fat 20g/Carbs 6g

Stay tuned for the snack I had between breakfast and lunch and also breakfast…Delicious

Healthy Quinoa Salad

IMG_0643I am trying to get back into the swing of things after the New Year, as I am sure we all are, so one thing I am doing is prepping certain foods so that I ensure that I eat well. One of the things I made today was multi-colored quinoa. This is such a versitile vessel for so many flavors and it’s a super food. You can also eat it cold or hot which makes it great as a salad. SInce it is so easy to make, you can make a lot or a little and it make no difference time wise, so more is better.  This is a great salad to have for lunch at school or work and quinoa holds up well so you can add the dressing in the am and it soaks well. Enjoy and don’t forget to look at the tips portion below I will give you a few ideas.


Ingredients:          serving is enough for one
Quinoa (enough to save for later)
*Multi-color quinoa – 2 cups
*Vegetable stock – 4 cups (you can use chicken stock if you like)
Salad
*Quinoa – 1/2 cup cooked
*Tomato – 1/4 cup, small dice
*Yellow pepper – 1/4 cup, small dice
*Green onion – 2 stems, small dice
*Broccoli, 3 florrets, diced
*Olive oil, 2 tablespoons
*White wine vinegar, 1 tablespoon
*Koser salt, 1/4 teaspoon
*Pepper, 1/8 Teaspoon

  • Place everything, quinoa, tomato, yellow pepper, green onion, broccoli, in a large bowl and then sprinkle salt and pepper.
  • Drizzle the olive oil and the vinegar and mix well.

Tips: Try making a stirfry with veggies and soy sauce. You can also make as mediterranean with cheese that gives me a great idea with the extra that I have. That salad will come this week.

Neptune Salad

Neptune Salad_book.JPGI hope everyone had a great Holiday… My holiday was amazing as I spent it with my family.  My Noche Buena beans were a hit and there were hardly any left overs. Now that the New Year is approaching I am getting back into a routine so that I can start the new year right. I have been working out and eating well, no more cheating on desserts.

Yesterday I received an email from my publishing company asking me for a replacement of a photo for the cookbook so I decided to make the recipe for lunch. The recipe in the cookbook is a little different from this one that I am going to give you guys today, but this one is very delicious also. There are so many ways that you can make this recipe different by adding and replacing ingredients that you prefer.  This is also a great recipe to have and serve as an appetizer, in a sandwich or send to lunch for the kids.  You can make in advance also for the next day.


Ingredients:
*Imitation crab meat – 12 ounces, small dice
*Shrimp – medium, cooked, cleaned and deveined, small dice
*Red onion – 1/4 cup, small dice
*Cucumber – 1/2 cup, small dice, peeled
*Hass avocado – 1 whole, medium dice
*Cilantro – 2 tablespoons
*Lemon juice – 1/2 lemon juiced (about 1 tablespoon)
*Avocado mayo – (1/2 an avocado creamed)
*Kosher salt – 2 teaspoons
*Pepper – 1 teaspoon
*Celery seeds – 1/2 teaspoon

  • Mix the crab, shrimp, onion and cucumber in a bowl and add the avocado mayo (all of it) and mix well.
  • Add the salt, pepper, celery seeds, cilantro, lemon juice and mix again.
  • Add the avocado and the cilantro and mix one last time (folding in the ingredients to not mush the avocado).

Tips: Serve with crackers or just eat with a spoon/fork. You can also serve with celery or place in a pita pocket.