Balance Between Healthy Food, Fitness and Wine
Hello, Spring! It has been a long cold and wet winter so let’s lighten things up now that spring is here with these five spring salads. Enjoy for lunch, dinner or create as meal prep. This FREE 5 Bright Spring Salads Recipes Ebook contains the …
Lemon Dijon Herb Chicken Lettuce Wraps Serves 2 Ingredients: 8 ounces Chicken Breast, cooked and chopped 1/3 cup Plain Greek Yogurt 1 tablespoon Dijon Mustard 1 tablespoon fresh squeezed lemon juice + zest 1 stalk Green Onion, chopped 1 tbsp Fresh Dill, finely chopped 1 …
Ingredients
For the salad:
1.5 lb. Flank steak
4 cups little gem lettuces
2 cups baby arugula
1 English cucumber, sliced into half-moons
1 cup sugar snap peas
1 cup radishes, sliced or chopped
4 green onions, sliced
1 avocado, sliced
½ cup roasted pumpkin seeds
Top with Sprouts or micro-greens
Optional: sprinkle salad with goat cheese
For the salad dressing:
2 tablespoons lemon juice
6 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
Salt and pepper to taste
For the flank steak marinade:
1/3 cup extra virgin olive oil
2 cloves garlic, minced
2 tablespoons red wine vinegar
2 tablespoons Worcestershire sauce
2 tablespoons grainy/course Dijon mustard
2 tablespoons honey
¼ cup fresh parsley
¼ cup fresh cilantro
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon onion powder
1 teaspoon pink Himalayan salt
Sprinkle salt/pepper right before grilling
Directions
1. In a medium mixing bowl, add all of the flank steak marinade ingredients and mix well to combine.
2. Place the flank steak in a large ziplock bag and add the marinade. Carefully close the bag and move the steak and marinade around with your hands to completely cover the steak. Add to the refrigerator to let the steak marinate for up to 12 hours, 2 hours minimum.
3. Remove the steak from the refrigerator about an hour before grilling to bring it to room temperature.
4. Preheat your outdoor grill (or indoor grill pan) to medium-high heat. Sprinkle the steak with a little more salt and pepper on both sides.
5. Grill the steak for about 5-6 minutes per side, or until the internal thermometer reads 130-135 (for medium rare) or around 140 (for medium). Grill time will vary depending on the thickness of your steak and how you like it cooked.
6. Once the grilling is done, place the steak on a cutting board and let it rest for 10 minutes before slicing. Make sure and slice your steak into thin strips against the grain.
7. While the steak is resting, mix together the salad dressing ingredients and set aside.
8. Add the little gem greens and arugula to a large salad bowl. Add the cucumber, sugar snap peas, radish, green onions, avocado, pumpkin seeds and micro-greens on top of the greens. Add the dressing and toss to combine. If using goat cheese, sprinkle on top.
9. Divide salad into bowls and top with steak. Serve and enjoy!
Recipe Notes:
Leftovers: Salad is best stored separate from the dressing. Keep in an airtight container for up to three days.
No Steak: Use chicken, bacon, tempeh, chickpeas, or lentils instead.
Serving Size: One serving is approximately 1 1/2 cups of salad with 4 ounces (113 grams) of steak.
Apple Quinoa Salad with Roasted Chicken Serves 4 Ingredients: 1 teaspoon toasted sesame oil 1 tablespoon extra-virgin olive oil 2 teaspoons smoked paprika Sprinkle sea salt & black pepper 1 lb. chicken breasts ½ cup quinoa 4 cups favorite mixed greens: little gems, mixed greens, …
Mango Avocado Salsa Shrimp Lettuce Wraps Serves 4 Ingredients: 2 heads Boston or butter lettuce (leaves pulled apart) For the mango salsa: 2 mango, diced 2 avocado, diced ½ cup red onion, diced ½ cup red bell pepper, finely chopped 1 jalapeno, finely diced 1/3 …
Serves 4
Vegetable Ingredients:
1 1/2 cups purple cabbage, thinly sliced
1 red bell pepper, thinly sliced
1 medium carrot, shredded
2 stalks green onion, thinly sliced
1 head romaine hearts, large leaves separated, washed and dried
2 avocado, diced
2 teaspoons sesame seeds
1/4 cup cilantro
Dressing Ingredients:
1 small mango, chopped
3 tablespoons water
2 tablespoons apple cider vinegar
1 small garlic clove, minced
1/2 teaspoon red pepper flakes
1/8 tsp pink Himalayan salt
Directions:
1. In a large mixing bowl combine the cabbage, bell pepper, carrot and green onions. Toss to combine and set aside.
2. Add the mango, water, apple cider vinegar, garlic, red pepper flakes and sea salt to a food processor and blend until smooth.
3. To assemble the lettuce wraps, divide the cabbage mixture between the romaine leaves and garnish with avocado, sesame seeds, cilantro and spicy mango dressing. Serve immediately and enjoy!
Notes:
Leftovers: Refrigerate veggies, dressing and toppings in separate airtight containers for up to five days. Assemble lettuce wraps just before serving
Serving Size: One serving is approximately two lettuce wraps. Each lettuce wrap is approximately 2/3 cup veggie filling and 2 tablespoons of dressing.
Additional Toppings: For extra crunch add sliced almonds or pumpkin seeds.
More Protein: Add cooked chicken, shrimp or tofu.
{Rachel’s Suggested Wine Pairings}
Off-Dry Pinot Blanc from Alsace
Gewurztraminer from Alsace
Riesling Trocken from Pfalz, Germany
Chopped Tahini Salad Ingredients: 1/4 cup tahini 1/3 cup water 1/4 cup chives Pink Himalayan salt & fresh ground black pepper 2 heads romaine hearts, chopped 1 medium cucumber, chopped 2 medium carrots, peeled and chopped 2 red bell peppers, chopped 2 cups broccoli, chopped …
Grilled Watermelon & Honeydew Salad Ingredients: 1/2 medium honeydew melon, peeled, seeds removed, cut into wedges 1/4 medium seedless watermelon, cut into wedges 1 1/2 tablespoons extra virgin olive oil 1/4 teaspoon Pink Himalayan salt 1 1/2 teaspoons balsamic vinegar 1/3 cup mint leaves, torn …
Ingredients:
1/2 cup dry quinoa
1 cup frozen edamame
2 stalks green onion, thinly sliced
1 red bell pepper, thinly sliced
1 small Persian cucumber, sliced into half-moons (about 1 cup)
1 cup shredded purple cabbage
1 cup shredded carrots
1/2 cup cilantro, rough chopped
Dressing Ingredients:
3 tablespoons avocado oil
1 tablespoon fresh squeezed lime juice
1 tablespoon tamari
2 teaspoons toasted sesame oil
1 teaspoon maple syrup
Pink Himalayan salt and fresh ground pepper to taste
Directions:
1. Cook the quinoa according to package directions. Set aside to cool.
2. Bring a small pot of water to a boil and add the edamame. Cook for 3-4 minutes just until the edamame are cooked through. Drain and set aside to cool.
3. Add the avocado oil, lime juice, tamari, sesame oil, and maple syrup to a jar. Cover and shake well to combine.
4. In a large mixing bowl, add the cooked quinoa, edamame, green onion, red pepper, cucumber, purple cabbage, carrots, cilantro, and dressing. Stir well to combine.
5. Divide between plates and enjoy!
Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately 1 1/2 cups of salad.
More Flavor: Add garlic, ginger or hot sauce to the dressing.
More Protein: Add hard boiled eggs, grilled chicken, shrimp or tofu
No Tamari: Use coconut aminos instead.
{Rachel’s Suggested Wine Pairings}
Sauvignon Blanc from New Zealand
Gruner Veltliner from Austria
Riesling from Australia
Tahini Honey Chicken Salad Serves 4 Ingredients: 2 tablespoons tahini 1 tablespoon raw honey, divided 1 lb boneless, skinless chicken thighs 1 tablespoon extra virgin olive oil 1/8 teaspoon Pink Himalayan salt 2 tablespoons sesame oil 2 tablespoons coconut aminos 1 teaspoon fresh squeezed lime …
Roasted Vegetable & Lentil Salad Serves 4 Ingredients: 1 medium sweet potato, diced into 1 inch cubes 1 red beet, peeled and diced into 1 inch cubes 1 small delicata squash, cut in half lengthwise, seeds scooped out and cut into 1/2 moons 4 cups …
Serves 4
Ingredients:
2 2/3 cups green or brown lentils (cooked, drained and rinsed) *
1/3 cup tahini (divided)
1/2 cup cilantro (finely chopped)
1 teaspoon cumin
1 Tablespoon apple cider vinegar
1 teaspoon sea salt (divided)
1/4 cup unsweetened coconut yogurt
1/4 cup water
8 cups mixed greens
1 cup sauerkraut *
*Ingredient Notes*
Directions:
1. Preheat the oven to 350ºF and line a baking sheet with parchment paper.
2. In a food processor or blender, combine the lentils, 2/3 of the tahini, cilantro, cumin, apple cider vinegar and half the salt.
3. Form the mixture into balls using about 1 to 1 1/2 tablespoons of the mixture for each ball. Place on the baking sheet and cook for 20 to 25 minutes or until warmed through and firm.
4. Meanwhile, make the dressing by whisking together the yogurt, remaining tahini, remaining salt and water.
5. Divide the mixed greens onto plates and top with the lentil tahini falafels, sauerkraut and tahini yogurt dressing. Enjoy!