All posts tagged healthy clean grab and go salad
Mint from my garden, mangoes from Merritt Island, peaches and grape tomatoes from the West North Carolina Farmer’s Market (our recent vacation spot), and a cucumber from Publix (I was “desperate” 😉 ) make this super refreshing salad. My girls loved this when I made it the other day while Scott and Joel were out and about. We often forget that eating fresh fruits and veggies are EXTREMELY hydrating and wonderful for our bodies from our skin to our vital organs.
“The Southeast” Summer Salad
2 cups cherry tomatoes, cut in half
1 large mango, sliced into bite-sized pieces
2 medium peaches, sliced into bite-sized pieces
1 medium cucumber, chopped
2 Tablespoons fresh mint, chopped
2 teaspoons clean oil (olive, seed or nut oil, or coconut oil)
2 teaspoons balsamic vinegar
Dash of Salt
Combine oil, vinegar, and salt in a large bowl. Whisk together. Add fruits and veggies and mint. Gently stir to evenly coat. I like to serve this almost immediately. If wanting to serve later, I like to add the mango and peaches in just before plating so the fruits (esp. the mango) don’t get too mushy.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on July 15, 2014
https://wholetothecore.com/2014/07/15/the-southeast-summer-salad-a-salad-for-each-week-33/
Tomato and Carrot Balsamic Salad
Carrots, tomatoes, and basil are growing in our garden! These summertime veggies create one of my husband’s favorite (and VERY simple) salads.Tomatoes contain high levels of vitamin C and K and biotin. Their antioxidant properties have been researched and found to decrease cancer risks and aid in bone health. Carrots are also high in vitamin K and biotin, but supply a tremendous amount of vitamin A giving the body a significant punch of antioxidants.
TOMATO AND CARROT BALSAMIC SALAD
1 pint cherry tomatoes, cut in half
2 large carrots, chopped
1/4 cup fresh basil, chopped
1 Tablespoon extra virgin olive oil
2 teaspoons balsamic vinegar
Salt and pepper to taste
Combine oil, vinegar, and s&p in a large bowl. Whisk together. Add tomatoes, carrots, and basil. Gently to stir to evenly coat. Refrigerate until ready to serve.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on July 8, 2014
https://wholetothecore.com/2014/07/08/tomato-and-carrot-balsamic-salad-a-salad-for-each-week-32/
Sweet potatoes and peppers are naturally high in vitamin C. Sweet potatoes also offer TONS of vitamin A in the form of beta carotene and have shown to play a significant role in battling inflammation within the body. Here is another interesting tidbit about sweet potatoes and the antioxidants that they naturally provide (from Nutrition Health Articles):
Sweet potatoes have their own built in system to aid healing if the potato has any type of physical damage such as a bruise or cut. These are storage proteins called sporamins that rush to the site of the damage and aid in the healing process. The role of the sporamins doesn’t stop just because we cook the potato and set it on the supper table for consumption. In fact, once we eat the potato, our digestive system benefits from their antioxidant benefits.
Sweet Potato Home Fries
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2 large sweet potatoes, cooked and cut into 1″ pieces
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1/4 cup onion, diced
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1 yellow pepper (or red or orange), sliced and cut into strips
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2 cloves garlic, minced
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1 Tablespoon coconut oil
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Salt and pepper to taste
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Fresh parsley
Heat coconut oil in pan over medium heat. Saute onion, garlic, and peppers for about 5 minutes. Add potatoes and increase to medium-high heat. Allow to cook several minutes until potatoes are browned and then flip and cook another 4-5 minutes. Remove from pan and season with salt, pepper, and top with parsley. Serve immediately or serve chilled – your choice 🙂
Makes 4-5 servings
*Sometimes I toss some kale into the pan as well.
*I also like to eat this over cottage cheese.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on July 5, 2014
https://wholetothecore.com/2014/07/05/sweet-potato-home-fries-a-salad-for-each-week-31/
Many years ago, we had a restaurant named Bella’s in Downtown Melbourne, and it was one of my favorite spots to dine. Their signature salad, the Bella Salad, is by far one of my favorite salads ever. It is basically a marinated olive salad served over romaine. This salad has a ton of flavor! If you want some additional protein, top with cannellini beans or grilled or roasted chicken.
Today at VBS, I brought this salad with me and enjoyed it after a busy morning of feeding the students and volunteers (hence the disposable plate you see in the photo – one less dish to wash!). This was day #2 of this salad for me, with one more serving still in the fridge! I LOVE make ahead salads 🙂
Olives are antioxidant-rich and have been found to therefore be a fighter against cancer and inflammation. They are high in copper (bone/tissue health and cholesterol balance), iron (which works in tandem with copper), fiber, and vitamin E.
BELLA SALAD
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1 head romaine lettuce, cut
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3-4 Roma tomatoes, chopped
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1/2 cup each black and green olives, sliced
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1 cup roasted red peppers, sliced
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1 cup quartered artichokes
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1/3 cup onion, sliced into 1″ pieces
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1/2 cup crumbled gorgonzola cheese
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2 teaspoons minced garlic
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2 tablespoons extra virgin olive oil
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1 Tablespoon balsamic vinegar
Place romaine into a large bowl. In a separate bowl, combine olive oil, vinegar, garlic, and salt and pepper. Whisk together. Add remaining ingredients (tomato – gorgonzola cheese) into the bowl with the dressing. Gently fold together. Place olive salad on top of romaine and serve. Makes 4 generous salads.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on June 23, 2014
https://wholetothecore.com/2014/06/23/bella-salad-a-salad-for-each-week-29/
Today I showed Aleyah a very simple salad. While she is my most adventurous eater, she is the one who likes veggies the least. So when she finds a vegetable that she likes, I take it and run with it! She does, however, share in my love for all kinds of mustard, so much so that she even squirts it onto her spoon and eats it just like that. Knowing that she actually likes green beans and loves mustard, I called her into the kitchen and had her mix a dressing of dijon mustard, walnut oil, salt, pepper, and garlic. That’s it. She ate a good helping and Joel also discovered that he liked this salad as well. Anna thought it was “spicy”, (She thinks a dash of black pepper is spicy!) so she passed. BUT, she gave it a try, and that’s all that I ever ask. So now I am sharing our new favorite summer salad with you.
Green beans are rich in antioxidants because they contain a variety of carotenoids and flavonoids. They are rich in vitamin K and silicon, both of which are important to bone and connective tissue health. Combine these nutrients with weight-bearing exercises and high impact activities like running and jumping, and you’ll help stave off bone loss as age creeps up.
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2 cups green beans, cut into 2″ pieces
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2 tablespoons red onion, chopped
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2 tablespoons dijon mustard
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1 tablespoon of clean oil (olive, coconut, or nut oil)
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Salt and pepper to taste
Place mustard, oil, garlic, salt and pepper into a large bowl and whisk. Place in beans and onion. Toss to combine. Serve immediately or place in fridge.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on June 10, 2014
https://wholetothecore.com/2014/06/10/tangy-green-bean-salad-a-salad-for-each-week-28/
Since I have saved my tomatoes from the hungry birds, it is time to enjoy them! Add in some Florida cucumber, green beans, and red onion, and you have a refreshing and hydrating salad on a muggy summer day. Vitamin C, B, and K are a few of the main nutrients your body will be loving!
Florida Summer Salad
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1 large tomato, chopped
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1 medium cucumber, chopped
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1 cup cut green beans (about 1/2″ pieces)
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1/4 cup red onion, diced
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1/4 cup fresh parsley, chopped
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1 tablespoon vinegar of your choice
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2 teaspoons of clean oil (olive, coconut, or nut oil)
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Salt and pepper to taste
Place vinegar, oil, and garlic into a large bowl and stir. Place in veggies and parsley. Add salt and pepper. Gently stir to combine. Eat alone or serve with lettuce cups, over your favorite greens, with grilled chicken, or mixed with quinoa or brown rice.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on June 4, 2014
https://wholetothecore.com/2014/06/04/florida-summer-salad-a-salad-for-each-week-27/
It seems to me that Brussel Sprouts often get a bad rap. 😦 They have an unfair stigma attached to them that they definitely don’t deserve! They are sweet when roasted and are great here in this salad shredded like a cabbage in coleslaw. Just 1 cup packs more than 100% of the RDA for vitamin K and C! So don’t pass these little guys by…gobble them up!
Shredded Brussel Sprout Salad
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1 cup Brussel Sprouts
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2 celery stalks, chopped
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4-5 radishes
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2 Tablespoon extra virgin coconut oil
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2 Tablespoon rice wine vinegar
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1 teaspoon garlic, minced
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Salt and pepper to taste
Place oil, vinegar, garlic, and S&P into a medium bowl. Whisk together. Using a mandolin, carefully shred sprouts and radishes over the bowl. Place in chopped celery and gently stir to coat. Cover and chill for at least 30 min. Eating alone or over a bed of greens.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on May 14, 2014
https://wholetothecore.com/2014/05/14/shredded-brussel-sprout-salad-a-salad-for-each-week-24/
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