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.

Three Bean Pasta Veggie Salad

Three Bean Pasta Veggie Salad
Prep Time
10 minutes
Number of Servings
8
Ingredients

Pasta Salad

Dressing

Directions
  1. Cook pasta per package directions. While pasta is cooking combine all salad ingredients except the dressing in a large mixing bowl.
  2. When pasta is done, rinse, drain and add to bowl.
  3. Whisk dressing ingredients together, pour over salad, and toss to mix.
  4. Let stand 5 to 10 minutes and serve.
Nutrition Info
438 calories, 12 g fat (24% calories from fat), 18 g protein, 69 g carbohydrate, 16 g fiber, 0 mg cholesterol, 699 mg sodium

Corn & Edamame Salad

Corn & Edamame Salad
Prep Time
20 minutes prep time
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp extra-virgin olive oil
  • 4 ears corn, shucked and kernels cut off cob
  • 8 oz shelled edamame (2 cups), thawed if frozen
  • Sea salt and freshly ground pepper to taste
Directions
  1. Heat oil in a medium sauté pan over medium heat. Add corn and cook for 1 to 2 minutes.
  2. Add edamame and continue to cook until it’s just warmed through.
  3. Season mixture with salt and pepper to taste.
  4. Serve immediately or at room temperature.
Nutrition Info
201 Calories, 9 g Protein, 24 g Carbohydrates, 5 g Fiber, 11 g Total fat (1 g sat), 310 mg Sodium, [nutrition:2] Vitamin C, K, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Magnesium, Potassium

Crab and Avocado Salad

Crab and Avocado Salad
Prep Time
20 minutes prep time
Number of Servings
Serves 2
Ingredients
  • 8 oz fresh cooked crabmeat, preferably peekytoe, picked over for shells and cartilage
  • Finely grated zest of [q:1/2] lemon
  • 2 Tbsp fresh lemon juice
  • 1 Tbsp minced red onion
  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp finely chopped fresh flat-leaf parsley
  • 1 Tbsp finely chopped fresh basil
  • [q:1/2] jalapeño, seeds removed and sliced paper-thin
  • 1 ripe avocado, cut into [q:3/4]-inch dice
  • Sea salt and freshly ground pepper
  • 4 large leaves butter lettuce
Directions
  1. Mix crabmeat, lemon zest and juice, onion, oil, parsley, basil, and jalapeño in a medium bowl to combine.
  2. Add avocado and toss very gently to combine, keeping avocado intact.
  3. Season to taste with salt and pepper. (The salad can be covered and refrigerated at this point for up to 2 hours.)
  4. For each serving, place 2 lettuce leaves on a dinner plate and top with half of the salad. Serve immediately.
Nutrition Info
326 Calories, 23 g Protein, 12 g Carbohydrates, 8 g Fiber, 22 g Total fat (3 g sat), 648 mg Sodium, [nutrition:5] Vitamin B12, C, K, [nutrition:4] Phosphorus, [nutrition:3] Zinc, [nutrition:2] Vitamin B3 (niacin), B6, E, Potassium, [nutrition:1] Vitamin B2 (riboflavin), Calcium, Magnesium
 

Amaranth Salad

Amaranth Salad
with Sun-Dried Tomatoes, Zucchini and Fresh Mint
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients

Dressing

  • Juice of 1 lemon
  • 2 Tbsp balsamic vinegar
  • 3 Tbsp extra-virgin olive oil

Salad

  • 8 oz green lentils
  • [q:2/3] cups amaranth
  • 1 medium zucchini
  • [q:1/3] cups oil-packed sun-dried tomatoes, drained and chopped
  •  Salt and freshly ground black pepper
  • [q:1/4] cups chopped fresh mint leaves
Directions
  1. Whisk together all dressing ingredients in a small bowl. Set aside.
  2. Place lentils in a medium pot with a lid. Cover lentils with cold water until they’re covered by 1 inch. Bring to a boil. Reduce heat to medium and cook lentils, partially covered with lid on, for 20 minutes, or until tender. Drain lentils, if needed, and set them aside in a large bowl.
  3. Add amaranth to a small dry pan set over medium heat. Shaking pan occasionally, toast amaranth for about 5 minutes, until grains turn golden and begin to pop. Pour 1 cup water over popping grains and bring mixture to a boil. Reduce heat to medium-low and cook grains for 6 minutes, or until tender. Drain amaranth in a fine-mesh strainer and add to lentils.
  4. Grate zucchini using the large holes on a hand-held grater. Add zucchini and tomatoes to lentil-amaranth mixture. Stir in dressing.
  5. Season to taste with salt and pepper. Garnish with fresh mint leaves.
Nutrition Info
451 Calories, 20 g Protein, 64 g Carbohydrates, 10 g Fiber, 15 g Total fat (2 g sat), 328 mg Sodium, [nutrition:5] Vitamin C, Phosphorus, [nutrition:4] Iron, [nutrition:3] Vitamin B1 (thiamine), Vitamin B6, Magnesium, [nutrition:2] Potassium, Zinc, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Vitamin K, Calcium

Tahini Dill Salad Dressing

Tahini Dill Salad Dressing
Prep Time
5 minutes prep time
Number of Servings
6
Ingredients
Directions
  1. Combine all ingredients in a blender.
  2. Serve with fresh vegetable, grain, bean, or pasta salad.
Nutrition Info
Per serving: 82 calories, 7 g fat (75% calories from fat), 3 g protein, 2 g carbohydrate, 1 g fiber, 0 mg cholesterol, 111 mg sodium
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