Salads


Blackened Steak Salad

Serves: 4/Cal: 332/Fat: 24.4g/Carb: 6 /Prot: 21g
Ingredients:
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp paprika
  • 1/4 tsp garlic powder
  • 12 oz flank steak, trimmed
  • 1/4 cup extra virgin olive oil
  • 2 Tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • 4 cups arugula, firmly packed
  • 1/2 cup red onions, sliced
  • 1/2 ripe avocado, chopped
Instructions:
  1. Heat grill pan to medium heat.
  2. Combine, salt, pepper, paprika, & garlic powder
  3. Rub spice mixture evenly over steak
  4. Add steak to pan, grill 5 mins on each side, for medium rare, or until desired doneness.
  5. Place steak on cutting board, let stand 5 mins.
  6. Slice across grain into thin slices.
  7. Combine oil, vinegar and mustard in a lg bowl, stirring with a whisk
  8. Add steak, arugula and onions to coat.
  9. Serve topped with avocado.

 
 
 

Healthy Tomato Cucumber Salad

Serves: 2 large or 4 small/Cal: 176/Fat: 14g/Carb: 13g/Prot: 2g
Ingredients:
  • 1 green bell pepper
  • 1 1/2 cup cherry tomatoes, quartered
  • 1 english cucumber
  • 1-2 ripe avocados
  • 1 Tbsp red wine vinegar
  • 1/8-1/4 cup avocado oil or favorite healthy oil
  • 1 lemon, juiced
  • Salt & pepper
  • 2 Tbsp either fresh cilantro or parsley
Instructions:
  1. Chop all your vegetables.
  2. Whisk together the red wine vinegar, oil, lemon juice, salt & pepper and either fresh cilantro or parsley.
  3. Toss vegetables with dressing.

 
 
 

Burger Patty Salad

Serves: 4/Cal: 254/Fat: 18.6g/Carb: 6/Prot: 16.4g
Ingredients:
  • 1/2 medium red onion
  • 1/4 parsley, chopped & divided
  • 3/4 tsp pepper, divided
  • 5/8 tsp salt, divided
  • 1/4 tsp red pepper
  • 1/4 tsp Allspice
  • 2 garlic cloves
  • 6 oz 90% lean ground beef
  • 4 oz lean ground lamb
  • 1 lg egg
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp red wine vinegar
  • 2 Tbsp fresh lime juice, divided
  • 1 (5 oz) pkg baby kale leaves
  • 1/2 english cucumber, thinly sliced
  • 1 medium tomato, cut into 8 wedges
Instructions:
  1. Preheat broiler
  2. Cut red onion in half. Place 1/4 of onion in food processor with 2 Tbsp parsley, 1/2 tsp black pepper, 1/2 tsp salt, red pepper, allspice and garlic; pulse until ground.
  3. Add ground beef, lamb and egg. Pulse to combine.
  4. Shape mixture into 8 patties. Place patties on a baking sheet and put under broiler for approximately 6 minutes, or until done.
  5. Combine 1 Tbsp olive oil, red wine vinegar, and lime juice with remaining 2 Tbsp parsley, 1/4 tsp black pepper and 1/8 tsp salt and set aside.
  6. Toss kale with remaining 1 Tbsp olive olive and 1 Tbsp lime juice. Slice remaining red onion, cucumber and tomato. Arrange two patties on each salad and drizzle with vinaigrette.

 
 
 

Avocado, Apple & Chicken Salad

Serves: 4/Cal: 10g/Fat: 21g/Carb: 10g/Prot: 17g
Ingredients:
  • 2 cups cooked chicken, finely chopped
  • 1 avocado, seeded, peeled and chopped
  • 1 apple, peeled, cored, and finely chopped
  • 1/4 cup celery, finely chopped
  • 1/4 cup red onion, finely chopped
  • 2 Tbsp fresh parsley, minced
  • 2 Tbsp extra virgin olive oil
  • 2 Tsp fresh lime juice
  • 1/2 tsp garlic powder
  • Salt & Pepper
Instructions:
  1. Whisk olive oil, lime juice, garlic powder, parsley, salt & pepper
  2. Combine all the remaining ingredients together.
  3. Pour dressing over salad mixture.
  4. Toss gently until well coated.
  5. Serve as a salad or wrapped in lettuce leaves.

 
 
 

Buffalo Chicken Wrap Salad

Serves: 4/Cal: /Fat: 22g/Carb: 5g/Prot: 38g
Ingredients:
  • 4 boneless, skinless chicken breast, cubed
  • Butter lettuce leaves
  • 1/2 cup cherry tomatoes, halved
  • 1 avocado, diced
  • 1/4 cup green onion, sliced
  • 1/2 cup hot pepper sauce
  • Cooking fat
  • Salt & Pepper
  •  
  • Ranch Dressing Ingredients (optional)
  • 1/4 cup mayonnaise
  • 1/4 cup coconut milk
  • 1 clove garlic, minced
  • 2 tsp fresh dill, minced
  • 2 tsp fresh chives, minced
  • 1/2 tsp paprika
  • 2 Tbsp apple cider vinegar
  • Salt & Pepper
Instructions:
  1. Prepare ranch dressing or use your own low fat ranch dressing.
  2. Combine chicken, hot pepper sauce, salt & pepper.
  3. Melt some cooking fat in a skillet over medium heat.
  4. Add chicken to hot skillet and cook approximately 6-8 minutes, or until done
  5. Assemble the wraps, take butter lettuce leaf, top with chicken, avocado, tomato, green onion and ranch dressing.

 
 
 

Grilled Chicken Cobb Salad

Serves: 6/Cal: 229/Fat: 21g/Carb: 5g/Prot: 3g
Ingredients:
  • 1 to 2 cups lettuce to fill salad bowl
  • Half a grilled chicken breast, sliced
  • 1/2 cup cherry tomatoes, zucchini, & cucumbers
  • 1 hard boiled egg, sliced
  • 1 slice bacon, chopped
  •  
  • Dressing:
  • 1/4 cup balsamic vinegar (use white if you would like)
  • 2 Tsp Dijon mustard
  • 2 Tsp maple syrup
  • 1/4 tsp dried chives
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup extra virgin olive oil
Instructions:
  1. Place lettuce in salad bowl.
  2. Arrange chicken, tomatoes, zucchini, cucumbers, eggs & bacon in a row on top of lettuce.
  3. Prepare dressing except for olive oil, place in a jar and shake to combine. Add olive oil to jar and shake again to combine.
  4. Pour dressing over salad and enjoy!

 
 
 

Smokey & Sweet Broccoli Chicken Salad

Serves: /Cal: /Fat: /Carb: /Prot:
Ingredients:
  • 2 slices bacon, diced & cooked
  • 6 cups broccoli, chopped into small florets
  • 1 medium shallot, diced
  • 1 cup grapes, sliced in half
  • 2 cups leftover chicken, shredded
  • (or could use a store bought rotisserie chicken)
  • 1/4 cup almond slivers
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tsp smoked paprika
  • 3-4 tbsp paleo mayo
Instructions:
  1. In a medium pan over medium heat, cook diced bacon 5-6 minutes or until crisp. Remove to paper towel lined plate to cool.
  2. In a medium bowl, add broccoli, shallots, grapes, chicken, almonds, salt, pepper, paprika and mayo. Stir to combine. If you have time, refrigerate overnight.

 
 
 

Taco Salad with Creamy Cilantro Dressing

Serves: 6/Cal: /Fat: /Carb: /Prot:
Ingredients:
  • 1 batch of taco meat (recipe below)
  • 1/4 cup black olives, chopped
  • 4 green onions, sliced
  • 1 pint cherry tomatoes, halved
  • 3 sweet peppers, chopped
  • 1 avocado, cut into cubes
  • 2 heads of romaine, cut into bite size
  • 4 oz plantain chips
  • Creamy cilantro & chipotle dressing (recipe below)
Instructions:
  1. Toss everything together and enjoy!

 
 
 
Taco Meat:
  • 1 lb lean beef
  • 1 Tbsp cumin
  • 4 Tsp garlic powder
  • 2 Tsp ancho chili powder
  • 1 1/2 tsp coriander
  • 1/8 tsp allspice
  • 1 tsp salt
  • 1/4 tsp chipotle
  • 1/8 tsp cinnamon
  • 3/4 cup unsalted beef stock or water
  • 1 tsp starch (use arrowroot or tapioca)
Instructions:
  1. Cook beef with all spices.
  2. Mix starch into stock or water.
  3. Add to beef
  4. Boil away until taco meat is moist and there is almost no stock/water.

 
 
 
Creamy Cilantro & Chipotle Dressing:
  • 1/4 cup raw hemp heart seed
  • 2 Tbsp lime juice (1-2 small limes)
  • 6 Tbsp water
  • 2 medjool dates or bit of honey to taste
  • 1/2 tsp garlic powder
  • 1 tsp salt
  • 1/4 (or more to taste) tsp chipotle
  • 1/2 cup low flavor oil
  • 1/4 cup rounded cilantro leaves
Instructions:
  1. In a food processor, blend together the hemp, lime juice, water, dates, garlic powder, salt and chipotle until smooth.
  2. Drizzle in the oil until blending. Add cilantro leaves and pulse to combine. Add more chipotle to taste