Seasonal Salad: Peach & Roasted Beet Salad with Feta
2017-07-24 12:31:32
Serves 12
Farmer's Market seasonal salad using peaches is fresh and beautiful. This recipe is a twist from the traditional orange, beet and feta salad.
56 calories
6 g
3 g
3 g
1 g
1 g
89 g
148 g
5 g
0 g
2 g
Amount Per Serving
Calories 56
Calories from Fat 27
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Total Carbohydrates 6g
2%
Sugars 5g
Protein 1g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 medium beets, trimmed
- 4 cups chopped beet greens or chard
- 3 large peaches, peeled and cubed
- 1 tablespoon sherry vinegar
- ¼ teaspoon Dijon mustard
- ½ teaspoon kosher salt, divided
- Ground pepper to taste
- 6 teaspoons extra-virgin olive oil, divided
- ¼ cup crumbled feta cheese
- Optional: ¼ cup coarsely chopped toasted unsalted pistachios
- 1 Preheat oven to 375°F.
- 2 Scrub beets well; wrap in foil while still wet and place in a small baking pan. Bake until the tip of a knife slips into a beet easily, 1 to 1¼ hours. Let cool, still wrapped, for 15 minutes. Unwrap and let cool for 10 minutes more. Use a paper towel to rub the skins off. Trim off the ends. Slice the beets into wedges or slices. Rinse and drain beet greens (or chard), leaving a little water still clinging to them; set aside.
- 3 Grate ½ teaspoon zest from 1 tangerine (or clementine). Slice the ends off all the fruit, then slice off the peel and white pith, following the curve of the fruit. Cut the fruit into segments or slices and set aside. Combine the zest with vinegar, mustard, ¼ teaspoon salt and a generous grinding of pepper in a medium bowl. Whisk in 4 teaspoons oil. Add the sliced beets and toss to coat; let stand for 15 minutes.
- 4 Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add the greens and remaining ¼ teaspoon salt; cook, gently stirring, until just wilted, 2 to 3 minutes.
- 5. Divide the greens among 4 salad plates. Top with the beets, fruit, feta and pistachios. Drizzle with any remaining dressing.
- Most of the time to prep this salad is in the cooking time for the beets. Chopping and mixes goes quite quick.
By Adapted from Recipe by Laraine Perri
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Pasta Salad
2016-06-20 18:19:39
Serves 10
Easy summer pasta side dish.
206 calories
7 g
5 g
19 g
1 g
3 g
71 g
195 g
2 g
0 g
16 g
Amount Per Serving
Calories 206
Calories from Fat 170
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 10g
Total Carbohydrates 7g
2%
Sugars 2g
Protein 1g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- Sliced zucchini
- Sliced yellow squash
- cherry tomatoes
- sliced black olives
- 2 minced cloves of garlic
- Farfalle pasta bows
- 1/2 C OD diet mayo
- 1/2 C olive oil
- 1/4 C red wine vinegar
- 1 clove minced garlic
- 1 Tbsp sugar
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/4 tsp dried oregano
- 1/4 tsp dried basil
- Cook pasta bows according to package directions
- Mix dressing ingredients until smooth with whisk, may half to whisk more if too thick.
- Pour over pasta bows and chill.
- Wide variety of other ingredients may be added to salad depending upon what you have in your frig and your taste preferences!
By Sandy Ryan
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Mason Jar Salad
2016-05-12 15:23:25
Serves 1
403 calories
55 g
76 g
7 g
31 g
2 g
572 g
142 g
9 g
0 g
4 g
Amount Per Serving
Calories 403
Calories from Fat 65
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Total Carbohydrates 55g
18%
Sugars 9g
Protein 31g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 tablespoon dressing of your choice
- 1/3-1/2 cup raw veggies like diced tomato, cucumber, red onion, the list is endless
- 1/4 c of starch (such as brown rice, quinoa, corn, or beans)
- 3 oz protein (chicken, turkey, tuna)
- 1/2 lettuce or spinach
- Start with a clean mason jar, or better yet, a jelly jar or 8 oz mason jar for bariatric-sized salad
- You want to layer your ingredients. First layer with the dressing then layer with hard vegetables, such as tomatoes and cucumbers, on the bottom. Then add cooked whole grain like quinoa or brown rice.
- Next, add protein such as chicken or tuna.
- Lastly, top with the protein of your choice and any “dry ingredients” such as greens (spinach, lettuce).
- Store in the fridge until you’re ready to eat. It is easy to make a bunch at a time. Then, shake, shake, shake and ENJOY or pour into a bowl.
- http://letslassothemoon.com/2014/12/20/mason-jar-recipes/
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Dilly Chicken Salad
2016-05-12 12:37:07
Serves 6
We all agreed this was a chicken salad to die for- super creamy, nothing lost in the absence of mayonnaise, and so fresh tasting with the dill, onions, and lemon zest
148 calories
3 g
68 g
4 g
25 g
1 g
118 g
95 g
2 g
0 g
2 g
Amount Per Serving
Calories 148
Calories from Fat 32
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Total Carbohydrates 3g
1%
Sugars 2g
Protein 25g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 16 oz cubed chicken breast
- 1/2 cup fresh dill, diced
- 1/2 c red onion, diced
- 2/3 cup plain Greek yogurt (Fage brand)
- 1 tsp lemon zest (optional_
- salt and pepper to taste
- Mix all ingredients. Enjoy!
By Kathy Anderson VSG 2016
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Warm Turkey Kale Slaw with Apple Cider Vinegar Dressing
2016-04-19 18:05:09
Kathy brought this to our SuperFoods class, her own recipe. Using the pre-grated Trader Joes kale and greens makes it really easy.
2128 calories
82 g
476 g
150 g
122 g
29 g
735 g
716 g
58 g
1 g
107 g
Amount Per Serving
Calories 2128
Calories from Fat 1337
Trans Fat 1g
Polyunsaturated Fat 28g
Monounsaturated Fat 79g
Total Carbohydrates 82g
27%
Sugars 58g
Protein 122g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 lb. Ground Turkey
- 2 bags kale slaw mix
- 1/2 cup dried cranberries
- 1/4 cup pumpkin seeds
- Dressing
- 1 garlic clove, minced
- 1 tablespoon Dijon mustard
- 1/4 cup apple cider vinegar
- 2 tablespoons fresh lemon juice
- 1 tablespoons raw honey, as needed for sweetness
- 1/3 cup extra-virgin olive oil
- salt and pepper, to taste
- Brown turkey in large skillet.
- Combine dressing ingredients in a bowl & whisk until combined.
- Deglaze pan with dressing.
- Add kale slaw one bag at a time, folding into turkey and dressing until incorporated. Cover and cook until vegetables are soft. Top or fold in dried cranberries and pumpkin seeds.
By Kathy Anderson
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Broccoli Slaw
2016-04-14 12:36:20
Serves 20
even for the non-broccoli lover!
80 calories
8 g
2 g
5 g
3 g
1 g
81 g
50 g
4 g
0 g
4 g
Amount Per Serving
Calories 80
Calories from Fat 43
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Total Carbohydrates 8g
3%
Sugars 4g
Protein 3g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 heads of broccoli
- 1/2 cup thinly sliced almonds, toasted
- 1/3 cup dried cranberries
- 1/2 small red onion, finely chopped
- Buttermilk Dressing (Adapted from this salad.)
- 1/2 cup buttermilk, well-shaken
- 1/3 cup mayonnaise (this is more than is in the original, to thicken the dressing further)
- 2 tablespoons cider vinegar
- 1 tablespoon sugar
- 3 tablespoons finely chopped shallot (or, you could just use a little extra red onion to simplify it)
- Trim broccoli and cut it into large chunks. From here, you can either feed it through your food processor’s slicing blade, use a mandoline to cut it into thin slices, or simply had chop it into smaller pieces. I used the stem and the flowerets, but if you have a broccoli stem aversion you can just use the tops. (P.S. My favorite way to prep the stems is to peel them — the tough skin is why most people think they don’t like broccoli stems; the broccoli underneath is juicy and crisp — then use the mandoline or a knife to cut them into thin slices.)
- Toss the sliced broccoli with the almonds, cranberries and red onion in a large bowl. Meanwhile, whisk the dressing ingredients in a smaller one, with a good pinch of salt and black pepper. Pour the dressing over the broccoli (if you’ve skipped the stems, you might not want it all; I otherwise found this to be the perfect amount) and toss it well. Season well with salt and pepper to taste.
- Should keep up to a week in the fridge.
- Variation: I bet this slaw would be equally good with cauliflower. I might use dried currants instead of cranberries, walnuts instead of almonds and maybe even some celery slices thrown in. Have fun with it.
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Wedge Salad
2016-04-13 19:15:53
Serves 10
110 calories
6 g
14 g
8 g
4 g
3 g
91 g
236 g
3 g
0 g
4 g
Amount Per Serving
Calories 110
Calories from Fat 70
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Total Carbohydrates 6g
2%
Sugars 3g
Protein 4g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- Iceberg lettuce
- Diced tomato
- Crisp bacon
- Sliced scallions
- 1 teaspoon olive oil
- 1 cup thinly sliced shallots (about 4 ounces) - near the onion and garlic in the produce section - usually in a small net bag. Buy them, it's important.
- 3 tablespoons Hellmann's mayonnaise
- 1 cup Fage Greek yogurt
- 4 ounces blue cheese, room temperature, crumbled
- Sea salt and freshly ground black pepper
- Saute shallots in oil until deep golden brown, 12 to 15 minutes, set aside to cool. In a medium bowl, whisk together mayonnaise and yogurt; add blue cheese mashing with rubber spatula to blend until smooth. Season to taste with sea salt and black pepper to taste. Stir in the caramelized shallots. Cover and chill before serving to blend flavors.
- To make a Wedge Salad, center a slab of Iceberg Lettuce on a plate, spoon on your dressing and top with diced tomato, and if you are feeling particularly festive, some chopped bacon and scallions.
By Susan Maria Leach
Adapted from Bariatric Eating.com
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3 Bean Salad w/Equal
2016-04-13 19:07:03
Serves 8
29% calorie reduction from traditional recipe.
122 calories
18 g
0 g
3 g
6 g
0 g
122 g
329 g
1 g
0 g
2 g
Amount Per Serving
Calories 122
Calories from Fat 28
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Total Carbohydrates 18g
6%
Sugars 1g
Protein 6g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1/4 cup red wine vinegar
- 3 tablespoons Equal® Spoonful*
- 1 tablespoon olive oil
- 3/4 teaspoon Italian seasoning
- 1 small clove garlic, minced
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 can (14 1/2 oz.) cut green beans, drained
- 1 can (15 oz.) garbanzo beans, rinsed and drained
- 1 can (15 oz.) dark red kidney beans, rinsed and drained
- 1/4 cup sliced green onions
- Combine vinegar, Equal®, olive oil and seasonings; mix well. Stir in remaining ingredients. Refrigerate, covered, several hours or overnight, stirring occasionally.
- * May substitute 4 1/2 packets Equal® sweetener.
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Blue Cheese Cole Slaw
2016-04-13 18:58:12
Serves 9
Too many people buy cole slaw these days and it is not nearly as good as homemade. This version has blue cheese and is exceptional. Everyone will love it and its great for wetting down bbq chicken or a elevating a plain burger patty.
288 calories
19 g
46 g
19 g
13 g
9 g
363 g
729 g
11 g
0 g
9 g
Amount Per Serving
Calories 288
Calories from Fat 166
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Total Carbohydrates 19g
6%
Sugars 11g
Protein 13g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- ¾ cup Hellmanns Light Mayonnaise
- One 6 ounce cup Fage Total Greek Yogurt
- ¼ cup Dijon mustard
- 2 tablespoons apple cider vinegar
- 1 teaspoon celery salt
- ½ teaspoon sea salt
- 1 teaspoon freshly ground black pepper
- 6 ounces crumbled blue cheese - I love Maytag Blue Cheese
- 1 small head green cabbage - I slice mine with a knife as I like shredded and not grated - or you can use 2 pounds of Cole Slaw mix and skip the carrots!
- 2 large carrots, scrubbed or peeled, shredded or grated
- Whisk the mayonnaise, Greek yogurt, mustard, vinegar, celery salt, salt and pepper in a large bowl until smooth. Add the shredded cabbage and carrots and mix well. Fold in the blue cheese and chill before serving.
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Fresh Summer Tomato Salad
2016-04-13 16:57:55
Very simple, very delicious. Five minutes from cutting board to eating - for a night when life is brightened by a really ripe piece of tomato in a cool salad.
122 calories
9 g
11 g
3 g
14 g
1 g
206 g
533 g
7 g
0 g
1 g
Amount Per Serving
Calories 122
Calories from Fat 29
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Total Carbohydrates 9g
3%
Sugars 7g
Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1/2 c Beautiful Ripe Heirloom Tomatoes - diced or cut in half depending on size
- Olive oil
- Balsamic Vinegar
- Sea Salt
- Black Pepper
- 1/2 c Cottage Cheese or Greek Yogurt
- Chopped Fresh Herbs - try dill or basil or oregano or chives, all are wonderful
- In a small bowl marinate the tomatoes with olive oil, vinegar, salt and pepper. Simplicity is key.
- Spoon half cup cottage cheese or yogurt and sprinkling of fresh chopped herbs into bottom of small bowl or straight sided glass and add about one half cup of marinated tomatoes.
- And THAT'S the dish.
By Susan Maria Leach
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What and How to Eat After the Weight Loss
