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Lightened-Up Curried Chicken Salad

Lightened-Up Curried Chicken Salad
Prep Time
30 min prep time
Number of Servings
serves 6
Ingredients

Dressing

  • [q:1/3] cup mayonnaise
  • 1 avocado, peeled, pitted, and smashed
  • 2 Tbsp fresh lime juice
  • 2 Tbsp mango chutney
  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp curry powder
  • [q:1/2] tsp salt
  • [q:1/4] tsp freshly ground black pepper

Salad

  • 4 cup diced, cooked chicken (preferably grilled)
  • [q:1/3] cup finely chopped red onion
  • [q:1/2] cup diced celery
  • [q:1/2] cup chopped cashews, toasted
  • 4 tsp dried goldenberries*
  • 1 Tbsp chopped fresh cilantro leaves, plus more for garnish
Directions
  1. Make dressing: Combine all dressing ingredients in a blender, and pulse until smooth. Or to prepare by hand, make sure avocado and chutney’s mango pieces are smashed smooth (you can use a fork to do this), and then whisk all dressing ingredients together in a medium bowl. Taste dressing and adjust seasoning to your liking.
  2. In a serving bowl, stir together chicken, onion, celery, cashews, goldenberries, and cilantro. Toss with just enough dressing to coat. Taste and add more if necessary.
  3. Garnish with extra cilantro to serve. This salad may be made an hour ahead of serving and refrigerated to chill.
Nutrition Info
442 Calories, 34 g Protein, 14 g Carbohydrates, 4 g Fiber, 28 g Total fat (6 g sat), 398 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, [nutrition:4] Phosphorus, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), B12, [nutrition:1] Vitamin E, K, Folate, Iron, Magnesium, Potassium, Zinc

Spicy Watermelon Salad

Spicy Watermelon Salad
Prep Time
40 minutes prep time
Number of Servings
serves 2
Ingredients

For the Dressing:

  • 1 small grapefruit (preferably red)
  • 1 small jalapeño, seeded and thinly sliced
  • Pinch sea salt

For the Salad:

  • 1 small bunch watercress
  • 1 small bunch arugula
  • 2 cups coarsely cubed watermelon
  • 1 medium avocado, pitted, peeled, and sliced
  • 4 mint sprigs, coarsely chopped
  • 1 Tbsp olive oil
  • Fresh lime juice
  • Slivered almonds (optional)
  • Pink Himalayan salt
Directions
  1. Make dressing: Roll grapefruit back and forth on a cutting board and then cut it into quarters. Use your hands to squeeze juice of grapefruit into a small bowl. Add jalapeño and sea salt. Set aside for at least 20 minutes to allow heat of jalapeño to infuse grapefruit dressing.
  2. Meanwhile, make salad. On a large serving platter, arrange watercress and arugula so they cover most of platter. Add watermelon and layer avocado slices on top.
  3. Gently strain grapefruit dressing over salad, reserving jalapeños, being sure to cover watermelon and avocado but not drown watercress. Place jalapeños around edges of platter.
  4. Sprinkle mint over top and finish with a drizzle of oil, a squeeze of lime juice, almonds (if using), and a pinch or two of pink Himalayan salt. Serve immediately.
Nutrition Info
387 Calories, 10 g Protein, 39 g Carbohydrates, 12 g Fiber, 26 g Total fat (3 g sat), 643 mg Sodium, [nutrition:5] Vitamin C, K, Folate, [nutrition:4] Vitamin B6, E, [nutrition:3] Vitamin A, B2 (riboflavin), Calcium, Magnesium, Phosphorus, Potassium, [nutrition:2] Vitamin B1 (thiamine), B3 (niacin), [nutrition:1] Iron, Zinc

Cucumber and Vinegar Salad

Cucumber and Vinegar Salad
Prep Time
5 min prep time
Number of Servings
serves 2
Ingredients
  • 1 cup diced cucumber
  • 1 tsp balsamic vinegar
Directions
  1. Toss cucumber with balsamic vinegar.
  2. Serve.
Nutrition Info
9 Calories, 2 g Carbohydrates, 2 mg Sodium, [nutrition:1] Vitamin K

Green Bean, Artichoke, and Grapefruit Salad with Olives & Rosemary

Green Bean, Artichoke, and Grapefruit Salad with Olives & Rosemary
Prep Time
25 min prep time
Number of Servings
serves 2
Ingredients

The Salad

  • 10 oz trimmed green beans
  • 1 pink grapefruit
  • 4 artichoke hearts, preserved in olive oil, cut into quarters
  • 8 black olives, preferably Kalamata

The Dressing

  • 3 Tbsp olive oil
  • 3 Tbsp freshly squeezed orange juice
  • 1 heaping tsp finely chopped fresh rosemary
  • Fine sea salt
  • Ground black pepper

The Topping

  • A few fresh rosemary needles (from a sprig of rosemary)
  • A few black peppercorns, crushed with a mortar and pestle
Directions
  1. Bring a large pot of salted water to a boil and blanch green beans for 4 to 5 minutes or until al dente (cooking time can vary depending on freshness of beans). Drain and quickly rinse them with cold water. Set aside. You can prepare beans in advance and keep them covered in fridge.
  2. To cut grapefruit into segments, first peel off outer skin and then cut off white pith. Working over a bowl, hold grapefruit in one hand and use a small, sharp knife to cut between membranes and release segments into bowl.
  3. For dressing, whisk together oil, orange juice, and rosemary. Season to taste with salt and pepper.
  4. In a large bowl, toss together green beans, grapefruit, artichokes, and olives. Drizzle dressing over salad, sprinkle with a few rosemary needles and crushed pepper-corns, and serve immediately.
Nutrition Info
342 Calories, 7 g Protein, 36 g Carbohydrates, 11 g Fiber, 22 g Total fat (3 g sat), 766 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin K, Folate, [nutrition:2] Vitamin B1 (thiamine), B6, E, Magnesium, Phosphorus, [nutrition:1] Vitamin A, B2 (riboflavin), B3 (niacin), Calcium, Iron, Potassium

Tuna-Pasta Salad

Tuna-Pasta Salad
The Perfect Side for Your Cookout
Prep Time
25 minutes
Number of Servings
Serves 8 as a side
Ingredients

Tuna Salad

  • 2 cans water-packed albacore tuna, drained
  • 2 Tbsp low-fat mayonnaise
  • 1 Tbsp fresh lemon juice
  • Salt and black pepper to taste

Pasta Salad

  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp red wine vinegar
  • 1 Tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • 12 oz pasta
  • 1 cup roasted red bell peppers, drained and sliced
  • 1 cup firmly packed fresh basil leaves, cut into thin ribbons
  • [q:1/3]  cup diced red onion
  • 2 Tbsp capers, drained and chopped
  • Salad greens, for serving (optional)
Directions
  1. To make tuna salad, mix drained tuna, mayonnaise, lemon juice, and salt and pepper to taste in a bowl. Set aside.
  2. To make pasta salad, whisk together oil, vinegar, lemon juice, mustard, and honey until blended.
  3. Cook pasta according to package directions and drain. Transfer pasta to a large bowl. Toss with oil-vinegar mixture.
  4. Add bell peppers, basil, onion, and capers to pasta. Toss to combine. Carefully and gently fold tuna mixture in until incorporated.
  5. Serve over salad greens, if desired.
Nutrition Info
309 Calories, 18 g Protein, 35 g Carbohydrates, 2 g Fiber, 11 g Total fat (2 g sat), 306 mg Sodium, [nutrition:4] Vitamin B12, [nutrition:3] Vitamin B3 (niacin), C, Phosphorus, [nutrition:2] Vitamin B6, [nutrition:1] Vitamin E, K, Magnesium

Spring Potato Salad

Spring Potato Salad
Prep Time
35 min prep + 1 hour chill time
Number of Servings
6
Ingredients
  • 2 lb red- or white-skinned potatoes, chopped into approximately 1-inch chunks
  • [q:3/4] cup low-fat mayonnaise
  • 1 Tbsp apple cider vinegar
  • 2 tsp sugar
  • 1 tsp Dijon mustard
  • Salt and freshly ground black pepper
  • 1 cup thinly sliced radishes
  • 3 hard-boiled eggs, chopped
  • [q:1/8] cup chopped fresh dill
Directions
  1. Place chopped potatoes in a large pot and cover with water. Bring to a boil. Reduce heat to medium and cook for 15 to 18 minutes, or until potatoes are tender when pierced with a fork. Drain potatoes and set aside to cool.
  2. Combine mayonnaise, vinegar, sugar, mustard, and salt and pepper to taste in a small bowl. Gently stir mixture in to cooled potatoes.
  3. Add radishes and eggs to potatoes, tossing gently to mix.
  4. Transfer salad to fridge and chill for at least 1 hour.
  5. Garnish with dill and serve.
Nutrition Info
358 Calories, 6 g Protein, 29 g Carbohydrates, 4 g Fiber, 25 g Total fat (4 g sat), 411 mg Sodium, [nutrition:3] Vitamin B6, C, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Folate, Phosphorus, Potassium

Fresh Grilled Corn Salad

Fresh Grilled Corn Salad
Prep Time
40 minutes
Number of Servings
Serves 8
Ingredients
  • Oil, for greasing grill

  • Salad

    • 8 medium heirloom carrots, washed, tops and bottoms trimmed, and halved lengthwise
    • Salt
    • 4 ears corn, shucked
    • 5 firm peaches
    • 2 bunches fresh baby arugula
    • [q:1/3] cup toasted sunflower seeds

  • Basil Tarragon Vinaigrette

    • [q:1/4] cup fresh tarragon, packed
    • [q:1/4] cup fresh basil, packed
    • [q:1/4] cup extra-virgin olive oil
    • 3 Tbsp apple cider vinegar
    • [q:1/4] tsp salt
    • [q:1/8] tsp black pepper
    • 1 garlic clove
    • 1 tsp Dijon mustard
    • 1 Tbsp fresh lemon juice
Directions
  1. Heat a grill pan or outdoor grill to medium-high heat and grease with oil.
  2. Place carrots on grill in a single layer and season with salt. Grill 6 to 8 minutes per side, until cooked but still crunchy. Remove to cutting board to cool.
  3. Grease grill with more oil and add corn. Sprinkle with salt. Grill for 10 minutes, rotating to cook on all sides. Remove to a cutting board to cool.
  4. Cut each peach into 2 halves and remove pits. Grill flat side of peaches for 4 minutes and remove to a cutting board to cool.
  5. In a blender, add all Basil Tarragon Vinaigrette ingredients and blend until smooth.
  6. Cut corn off cob and place in a large bowl. Cut carrots on bias into bite-size pieces and add to bowl. Cut peaches into bite-size half-moon slices and add to bowl. Add arugula and sunflower seeds and toss with dressing. Serve immediately.
Nutrition Info
230 Calories, 6 g Protein, 33 g Carbohydrates, 6 g Fiber, 11 g Total fat (1 g sat), 287 mg Sodium, [nutrition:5] Vitamin A, K, [nutrition:2] Vitamin B6, C, E, Folate, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Iron, Magnesium, Potassium, Zinc

Fruit Salad with Honey-Lime Dressing

Fruit Salad with Honey-Lime Dressing
Prep Time
20 minutes prep time
Number of Servings
Serves 6
Ingredients
  • [q:1/8] cup fresh lime juice
  • [q:1/8] cup honey
  • 1 tsp vanilla extract
  • 2 cup halved, hulled fresh strawberries
  • 2 cup diced peeled, cored pineapple
  • 2 cup seedless red or green grapes
  • 2 kiwi fruits, peeled and chopped
  • [q:1/2] cup blueberries
Directions
  1. Whisk together lime juice, honey, and vanilla extract in a small bowl until well blended.
  2. Combine fruit in a large bowl. Add dressing and gently toss.
  3. Let stand for 10 minutes to allow flavors to blend. Serve.        
Nutrition Info
124 Calories, 1 g Protein, 32 g Carbohydrates, 3 g Fiber, 3 mg Sodium, [nutrition:5] Vitamin C, [nutrition:1] Vitamin B6, K

Sweet Potato Sport Dressing for Power Bowls

Sweet Potato Sport Dressing for Power Bowls
Ingredients
  • 1 small sweet potato (or half of a medium sweet potato)(1)
  • [q:1/2] cup raw cashews, soaked at least 3 hours in filtered water
  • [q:1/2] cup filtered water
  • 4 garlic cloves
  • 2 tbsp Flora Omega Sport+ Oil(2)
  • 1 tsp coconut aminos
  • [q:1/2] tsp sea salt
  • Pepper, to taste
Directions
  1. Cook the Sweet Potato
    1. Preheat oven to 350 F.
    2. Pierce a small sweet potato with a fork and place on a baking sheet. Cook for 30-40 minutes until tender.
    3. Remove the sweet potato from the oven and let it sit for 5-10 minutes to cool slightly.
  2. Carefully peel off the skin and add the skinless sweet potato to a blender.
  3. Add pre-soaked cashews, [q:1/2] cup fresh filtered water, garlic, Flora Omega Sport oil, and coconut aminos to the blender. Blend on high until everything is very creamy. Taste and add salt, then add your desired amount of pepper.
  4. Keep extra dressing in an airtight container in the fridge for up to one week.

Power Bowls with Sweet Potato Sport Dressing

Power Bowls with Sweet Potato Sport Dressing
Number of Servings
Makes 2 Bowls
Ingredients
  • 2 broccoli florets, chopped
  • 12 shiitake mushrooms
  • [q:1/2] an onion, diced
  • 2 garlic cloves, minced
  • 2 tsp coconut oil
  • 1 avocado
  • Handful of mixed greens
  • 2 eggs
  • [q:1/2] cup dry quinoa cooked in 1 cup bone broth or water
  • Sweet Potato Sport Dressing
Directions
  1. Boil Eggs
    1. Remove eggs from the fridge a few minutes prior, and let a medium sized pot come to a boil over high heat.
    2. Once the water is boiling, lower the heat just for a few seconds and use a slotted spoon to add both eggs to the pot. Return the heat to high and let them boil for 8 minutes.(1)
    3. While they are boiling, prepare an ice bath in a bowl by adding ice and cold water, and set this beside the pot.
    4. At 8 minutes, remove eggs and place them in the ice bath. Set aside.
  2. Prepare quinoa by following the directions on your package. Optional: substitute water for bone broth for additional protein, amino acids, collagen and bone minerals.(2)
  3. In a skillet, heat coconut oil over medium-high heat and add garlic and onion. Stir until fragrant, then add broccoli and shiitake mushrooms. Cook the vegetables for about 5 minutes, until broccoli is bright in color.
  4. Remove eggs from ice bath and carefully peel them by cracking the shell and letting cold water run over them while you peel. Set eggs aside.
  5. In two bowls add a large spoonful of cooked quinoa, the vegetables and mixed greens, and a boiled egg cut in half. Slice an avocado in half, then dice half into each bowl. Spoon a generous amount of dressing overtop each bowl.
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