Surprisingly satisfying

Hi guys,

Here are some salads recipes that you will love!

 

Arugula, blueberry and corn salad

4 side salads or 2 main dishes

Prep 10 minutes

Cook 15 mimutes

Ingredients:

4 corn on the cob, shucked

2 tbsp balsamic vinegar

2 tbsp extra virgin olive oil

1 tsp Dijon mustard

1 tsp salt

5 oz arugula

6 oz fresh blueberries

1/2 small red onion thinly sliced

1 log goat cheese sliced into 8 rounds

  • Heat grill or pan. Slightly brush with olive oil. Grill corn 15 minutes, turning several times and until lightly charred. Slice kernels off cob.
  • Whisk together vinegar, oil, mustard and 1/4 tsp of salt. Toss with corn, arugula, blueberries, onion and remaining 1/4 tsp salt.
  • Place two goat cheese rounds on each side salads or four on each main dish salads.

Per serving or side salad: 245 calories, 14 g of fat, 9 g of proteins, 27 g of carbs, 4 g fiber. 438 mg of sodium, 13 mg cholesterol

 

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Citrusy salmon salad

4 side salads or 2 main dishes

Prep 15 minutes

Cook 6 minutes

Ingredients:

1 1/4 lbs skin on salmon fillets

3/4 tsp salt

1/8 tsp black pepper

3 tbsp extra virgin olive oil

2 tbsp lemon juice plus 2 tsp zest

1 tsp of Dijon mustard

10 oz of frozen peas thawed

6 cups watercress

5 oz mesclun

1/2 cup roasted and salted sunflower seeds

  • Pat salmon dry and season with 1/4 tsp of salt and the pepper. Heat 1 tsp of oil in a saute pan over medium-high heat. Place fillets skin side up in pan and cook for 3 minutes. Flip and cook 3 more minutes for medium. Cool slightly on a plate then cover and refrigerate until cold.
  • In a large bowl, whisk remaining 2 tbsp olive oil, lemon juice and zest, mustard and remaining 1/2 tsp of salt. Remove salmon from fridge and flake into large pieces with a fork discarding the skin. Gently toss salmon in bowl with peas, watercress, mesclun and sunflower seeds.

Per serving or side salad: 428 calories, 24 g of fat, 39 g of protein, 16 g of carbs, 6 g of fiber, 714 mg of sodium, 81 mg of cholesterol

 

Grilled fruits salad

12 servings

Prep 30 minutes

Grill 18 minutes

Ingredients:

2 cups mango, cut into 2 inch pieces

2 cups pineapple cut into 2 inch pieces

2 cups watermelon cut into 2 inch pieces

2 cups strawberries trimmed

2 bananas peeled

1 lime halved

1/3 cups pepitas

1/8 tsp salt

1/8 tsp cayenne pepper

  • Heat a grill or grill pan to medium. Skewer mango, pineapple and watermelon pieces and strawberries about 12 skewers. Grill half the skewers for 3 minutes. Turn and grill 3 more minutes. Repeat with second batch of skewers. Grill bananas 3 minutes, turn and grill another 3 minutes. Grill half limes cut side down for 3 minutes
  • Slices bananas and place in a bowl with fruits (removed from skewers). Juice lime and pour over fruits. Gently toss with pepitas, salt and cayenne pepper. Serve warm.

Per serving: 83 calories, 2 g of fat, 2 g of proteins, 17 g carbs, 2 g of fiber, 27 mg sodium, 0 mg cholesterol

 

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Cherry tomato bruschetta

Makes 16 bruschetta

Prep 20 minutes

Grill 3 minutes

Ingredients:

1 loaf italian whole grain bread trimmed and cut into 16 pieces each about 1/2 inch thick

3 tbsp extra virgin olive oil

1 cup ricotta cheese

1/4 basil leaves, chopped plus small leaves for garnish

1/2 tsp lemon zest

1/2 tsp salt

1/2 tsp freshly ground black pepper

2 gloves garlic halved lengthwise

1 1/2 heirloom cherry tomatoes sliced

1 tbsp lemon juice

  • Heat grill or grill pan to medium high. Brush bread slices on one side with 1 tbsp of the oil. Grill oil side down for 1 1/2 minutes. Brush with 1 tbsp of olive oil and flip slices over. Grill another 1 1/2 minutes or until toasted and lightly marked. Put on a platter.
  • In a medium bowl, stir together ricotta, 1 tbsp of the chopped basil, the lemon zest and 1/4 tsp each of the salt and pepper.
  • Rub cut side of a garlic clove half on 4 of the bread slices. Repeat with remaining garlic cloves halves and remaining grilled bread.
  • Gently toss cherry tomato slices with remaining 1 tbsp olive oil, remaining chopped basil, remaining 1/4 tsp each salt and pepper and lemon juice.
  • Spread 1 tbsp pf the ricotta mixture on each grilled bread slice. Top with a spoonful of the tomato mixture and garnish with basil leaves.

Per piece: 106 calories, 5 g of fat, 4 g of proteins, 11 g of carbs, 1 g fiber, 191 mg sodium, 8 mg cholesterol

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Happy salads!

 

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