SALADS | fitness

SALADS, DRESSINGS & PASTES

Grapefruit Mix Salad

This salad is good on top of lettuce, cereal, oatmeal or just with the fruit alone

1 grapefriut, peeled & sliced or diced

1/2 -1 pomegranate

1 blood orange or navel

Top with pistachios, toasted /or favorite nut

2 heads of lettuce

1/2 cabbage, diced

Dressing:

2 green onions, minced

2 tbsps avocado oil or extra virgin olive oil

1 orange, peeled or juiced if you don't like pulp

1 tbsp white wine vinegar (or red wine vinegar)

11/2 tsps honey or agave

1/2 tsp sea salt

1/4 tsp ground black pepper

1/2 cup pomegranate

2 tbsps pistachios (toasted)

Chop lettuce and toss in fruit and nuts.

For dressing, combine all ingredients in a food processor and pulse till completely combined and consistency of your liking for a dressing.

Mango Salad

5-6 cups mixed greens

1 mango, peeled; diced

1 avacado, diced

1 can black bean, drained & rinsed

1/2 red onion

1/2 bunch of cilantro

2 Tbsp fresh lime juice

2 tsp red wine vinegar

1/2 tsp paprika

1 clove garlic

1/4 tsp sea salt

dash of black pepper

In a blender place 1/2 the black beans, onion, cilantro, lime, vinegar, paprika, pepper, garlic, and salt. Pulse until desired texture of dressing. Pour over mixed greens in a mixing bowl. Top with remaining black beans, mango, and avacado.

Serves 2

Make this dressing and save for other salads

or veggies through the week.

Lemon Poppy Salad

1 head Romain Lettuce

2 handfuls Kale or spinach,

tear into small pieces

I cucumber; diced

2 celery stalks, diced

2 carrots, grated

1/2 cup sunflower seeds

1/2 cup pine nuts

Mix together in a medium bowl. Drizzle dressing on top as desired.

Lemon Poppy Seed vinaigrette

1/3 cup fresh lemon juice

1 tsp lemon zest

1/4 cup avacado oil

1/4 cup rice vinegar

1 tsp finely chopped green onion

1 tsp sea salt

1/4 tsp black peper

1/4 cup agave nectar

1-2 tsp poppy seeds

Place in dressing container and shake up till well combined. Store in refridgerator til ready to use. From OBB

Fall Salad

1 head of cabbage shredded

1 large head broccoli, chopped

1/ 2 cup cranberries or pomengrante

3 green onions chopped

1/4 cup chopped walnuts or pecans

1 handful pumpkin seeds (pepita, they are green found in bulk at Smith's, Sprouts, Winco)

Dressing:

2 T balsamic vinegar

1 t dijon mustard

1 t agave or pure maple syrup

1 garlic clove, minced

1/2 t lemon juice

sea salt/pepper to liking

1/2 cup avacado oil, olive or canola oil

Mix in jar and store in refrigerator.

Serves 2

Cucumber Pesto Salad

(inspired from thrive)

1/2 clove garlic, chopped

1/2 cucuber sliced

4 cup mixed greens

1.5 Tbsp nutrional yeast

1.5 Tbsp sesame seed

2 Tbsp pine nuts

Dressing:

2 tomatoes

2 Tbsp apple cider vinegar

2 T hemp oil

1 Tbsp dried basil

1 Tbsp agave nectar

pepper and sea salt

Creamy Vinegrette dressing

1/2 clove garlic, or 3/4 tsp chopped

1/3 cup balsamic vinegar

1/2 cup avacodo oil or hemp oil

1/4 cup water

2 Tbsp tahini (recipe below for homemade version)

1/2 tsp paprika

1/2 tbsp cucmin

1/4- 1/2 tsp cayenne pepper

1/4 tsp agave nectar

sea salt and pepper to taste

Place all ingredients in blender and blend till smooth

I store in a mason jar in fridge

Veggie Salad

1 large head of Romaine lettuce

1/2 purple cabbage

3-4 cups chopped carrots

1/2 head of cauliflower

1 large stalk of broccoli

1 red or orange bell pepper

1 green bell pepper

1 cucumber or 1 italian squash (zucchini)

1 Tbsp nutritional yeast

1 Tbsp sunflower seeds

1 Tbsp of hemp or flax seed, chopped

I make a huge bowl and break into 2 smaller ones or gallon size bags for my salad base throughout the week. I take about 3 cups out for a meal and add addition fruits or veggies that sound good or that I have on hand.

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Easy Tahini (roasted sesame seeds)

4 cups sesame seeds

1/4-1/2 cup avocado oil, olive oil or coconut oil

Place sesame seeds on large cookie sheet and bake 300*F around 10 minutes. Frequently shake pan or spread seeds around with wooden spoon. They will start to smell when done (try not to brown them.)

Place seeds in blender with the oil of choice and process till it's a paste- about 5 minutes.

Store in covered jar in refrigerator for a couple months if it lasts that long ;)

Great for not only salad dressings, but homemade humus too.

Nutritional Yeast Topping

1/2 cup nutritional yeast (Vitamin B rich)

1/2 cup sesame seeds (Calcium rich)

Blend on high in blender till cracked well. Store in air tight container in fridge.

Use on top of salads and other dishes in place of cheese.

LEM N FITNESS

Certified Personal Trainer/Fitness Instructor
& Certified Nutrition Coach

SALADS, DRESSINGS & PASTES

Easy Tahini (roasted sesame seeds)

4 cups sesame seeds

Nutritional Yeast Topping