Various Salad Recipes

Asian Slaw

Asian slaw: In a bowl, toss 3 cups shredded carrots; 1 red bell pepper, thinly sliced; 4 slices red onion, chopped; and 1/3 cup golden raisins. In another bowl, whisk 2 Tbsp extra-virgin olive oil, 1 Tbsp honey, 2 tsp freshly grated ginger, 2 tsp toasted black sesame seeds, and 1 tsp toasted sesame oil. Toss with carrot mixture, season with salt and pepper and refrigerate 10 minutes. Makes 4 cups. 

Beet Feta Salad

Snack-Size Apple Cinnamon Muffins

Beet Feta Salad

PREP: 20 minutes

BAKE: 25 to 30 minutes at 400°F

Ingredients

• 3 medium beets
• 1 tablespoon olive oil
• 1/4 teaspoon kosher salt
• 1/4 teaspoon pepper
• 1/2 cup green onions, chopped
• 1/2 cup crumbled feta cheese

Instructions

1. Preheat oven to 400°F; peel beets and cut into 1/2-inch-thick slices. Place on foil-lined baking sheet and brush beet slices with olive oil; sprinkle with salt and pepper. Bake 25–30 minutes or until tender.
2. Transfer to serving bowl; top with green onions and feta cheese. Serve.

Other Preparation Methods

1. Steam: Peel 3–4 beets; cut into 1/2-inch-thick slices. Place beets in steamer basket over 1/2 cup boiling water; steam 5–6 minutes or until tender. Drain and serve warm with butter.
2. Sauté: For a beet hash, grate 1 cup each peeled beets and sweet potatoes. Preheat 2 tablespoons oil in sauté pan on medium 2–3 minutes. Add beets, sweet potatoes, and 1/4 cup finely chopped onion to pan; cook 6–8 minutes or until slightly browned.

Nutrition Facts (per serving): 110 cal.,  7 g total fat (3 g sat. fat), 17 mg chol,, 404 mg sodium, 8 g carb., 2 g fiber, 5 g sugar, 4 g protein

Snack-Size Apple-Cinnamon Muffins

PREP: 25 minutes | BAKE: 10 to 12 minutes at 350°F | STAND: 5 minutes

Ingredients

• Nonstick cooking spray
• 1 cup all-purpose flour
• 3/4 cup oat bran 
• 1/2 cup packed brown sugar
• 1 tablespoon flaxseed meal
• 1 1/4 teaspoons baking soda
• 1 teaspoon apple pie spice or ground cinnamon
• 1/4 teaspoon salt
• 4 egg whites or 2 eggs, lightly beaten
• 3/4 cup finely chopped apple (peeled or unpeeled)
• 1/2 cup buttermilk
• 1/4 cup applesauce
•  2 tablespoons canola oil
• 1 teaspoon grated fresh ginger or 1/2 teaspoon ground ginger
• 2 tablespoons all-purpose flour
• 1 tablespoon quick-cooking rolled oats
• 1 tablespoon packed brown sugar
• 1/4 teaspoon apple pie spice or ground cinnamon
• 1 teaspoon canola oil

Instructions

1. Preheat oven to 350°F. Coat thirty-six 1 3/4-inch muffin cups with nonstick cooking spray; set aside. 
2. In a large bowl combine the 1 cup flour, oat bran, 1/2 cup brown sugar, flaxseed meal, baking soda, 1 teaspoon apple pie spice and salt. Make a well in the center; set aside. 
3. In a medium bowl combine egg whites, apple, buttermilk, applesauce, 2 tablespoons oil and ginger. Pour mixture into well of flour mixture and stir until batter is still slightly lumpy. Spoon batter into prepared muffin cups, filling each two-thirds full. 
4. For streusel, in a small bowl combine the 2 tablespoons flour, oats, 1 tablespoon brown sugar and 1/4 teaspoon apple pie spice. Stir in 1 teaspoon oil until mixture resembles coarse crumbs. Sprinkle over batter. 
5. Bake 10 to 12 minutes, or until tops are golden and a toothpick inserted in centers comes out clean. Cool for 5 minutes in pan on a wire rack; remove from pan to cool completely. Makes 36 servings

Nutrition Facts (per serving): 48 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 71 mg sodium, 9 g carb., 1 g fiber, 4 g sugar, 1 g protein

Mushroom, Beats, Arugula in Dijon Vinaigrette

Ingredients

• 1 large shallot, minced
• 3 Tbs. sherry vinegar
• 1 tsp. Dijon mustard
• 5 oz. (155 g) arugula
• 2 oz. (60 g) goat cheese, crumbled

Instructions

1. In a small bowl, whisk together the shallot, vinegar and mustard. Slowly whisk in the remaining 6 Tbs. (90 ml) olive oil, and season the vinaigrette with salt and pepper. 
2. In a large bowl, toss the mushrooms, beets and arugula with the vinaigrette. Top with the goat cheese and serve immediately. Serves 6.

Beet Salad with Mushrooms, Goat Cheese and Arugula

PREP TIME 20 min COOK TIME 30 min

For added texture, top this salad with garlic chips, which are easy to make: Place 1/4 cup (30 g) thinly sliced garlic and 1/2 cup (125 ml) olive oil in a small sauté pan. Set over medium heat and cook, stirring occasionally, until the garlic is golden and crisp, about 10 minutes. Using a skimmer, transfer the garlic chips to a paper towel-lined plate and season with salt. If desired, reserve the garlic-flavored olive oil to use in salad dressings or cooking.

Ingredients

• 12 oz (375 g) king trumpet mushrooms, cut lengthwise into 1/4-inch (6 mm) slices
• Kosher salt and freshly ground pepper, to taste
• 10 Tbs. (160 ml) olive oil
• 24 baby beets in assorted colors, greens trimmed and reserved for another use

Instructions

1. Preheat an oven to 450°F (230°C).
2. In a bowl, toss the mushrooms with salt, pepper and 2 Tbs. of the olive oil. Transfer to a baking sheet. In a bowl, toss the beets with salt, pepper and 2 Tbs. of the olive oil. Wrap the beets in a large piece of aluminum foil and place on a baking sheet. Roast the mushrooms until browned and softened, about 15 minutes. Roast the beets until tender when pierced with a knife, about 30 minutes. Remove from the oven. When the beets are cool enough to handle, peel them and cut in half.

Black Bean & Corn Salad

Lentil Salad

Black Bean & Corn Salad

Black Bean, Sweet Potato, Roasted Corn, Roasted Red Pepper (pepper, Water, Salt, Citric Acid), Dressing (white Wine Vinegar (may Contain Sulfites), Canola Oil, Dijon Mustard (mustard Seed, Vinegar, Water, Sea Salt, Naturally Occurring Sulfites), Apple Cider Vinegar, Caramel 1x, Apple Juice Concentrate, Reduced With Water To 4% Acidity), Honey, Sea Salt, Black Pepper], Canola Oil.

Lentil Salad

Lentil, Carrot, Raising, Onion, Scallion, Dressing (honey, Canola Oil, Salt, Pepper, Red Wine Vinegar).

Black Bean Mango Salad

Ingredients

• 2 mango, peeled, pitted and cubed
• 2 tablespoons chopped fresh cilantro
• 4 green onions, thinly sliced
• 1 medium red bell pepper, seeded and chopped
• 2 ears of corn, husked or 1 cup frozen corn, thawed
• 3 cups cooked black beans or 2 (15 ounce) cans no-or-low salt black beans drained and rinsed
• 3 tablespoons fresh lime juice
• 1 teaspoon minced fresh garlic
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• dash chili powder
• 9 cups chopped romaine lettuce

Instructions

1. If using fresh corn on the cob, steam for 7 minutes or until tender, drain, cool and cut kernels off the cob, cutting close to the cob. Mix all the ingredients, except the lettuce in a bowl. Let stand for at least 15 minutes. Serve on top of the lettuce. 

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Ingredients

• 2 cups (375 g) farro, cooked and cooled
• 1/2 cup (90 g) quinoa, cooked and cooled
• 3 celery stalks, thinly sliced
• 1/4 cup (7 g) celery leaves
• 1/2 fennel bulb, thinly shaved
• 1/4 cup (7 g) fennel fronds
• 1/4 cup (7 g) fresh flat-leaf parsley leaves
• 1/2 cup (60 g) pomegranate seeds

Farro and Quinoa Salad with Pomegranate Vinaigrette

PREP TIME 30 min

Ingredients

• 1/4 cup (60 ml) pomegranate juice
• 2 Tbs. fresh lemon juice
• 1 tsp. Dijon mustard
• 1 small shallot, minced
• 3 Tbs. olive oil, plus more for drizzling
• Kosher salt and freshly ground pepper, to taste

Instructions

1. In a small bowl, whisk together the pomegranate juice, lemon juice, mustard and shallot. Slowly whisk in the 3 Tbs. olive oil, and season the vinaigrette with salt and pepper. 
2. In a large bowl, toss together the farro, quinoa, sliced celery, celery leaves, shaved fennel, fennel fronds, parsley and pomegranate seeds. Stir in the vinaigrette until well combined. Adjust the seasonings with salt and pepper. Drizzle with olive oil and serve. Serves 4. 

FitBreakfast & FitMeals Menu

FITBREAKFAST

Oatmeal Brulee

Five grains with a touch of 100% maple syrup, almonds, granola and antioxidant rich chia seeds. Dairy free and delicious. 

Power Morning Steak & Eggs

A scrambled 3:1 ratio of egg whites to whole eggs topped with grilled beef sirloin, gluten free tortillas, sautéed bell peppers and cheddar cheese. Served with a side of salsa. 

Lean Bacon Bagel Sandwich

Low sodium chicken bacon with a 3:1 ratio of egg whites to whole eggs vegetable omelet on a low carb bagel. Topped off with cheddar cheese and a side of homemade salsa. 

Chocolate Chip Protein Pancakes & Links

Flax infused and fiber rich pancakes mixed with chocolate chips. Protein up with AmyLu® Sugarhouse Maple Chicken sausage on the side.

Marathon Morning

Seasoned egg whites with kale, low sodium chicken bacon and AmyLu's® Apple Maple Chicken Sausage Links.

Wake-Up Call

3:1 ratio of egg whites to whole eggs with ground turkey, converted rice, tomatoes, scallions & cheese with our signature spices. 

Florida Frittata

3:1 ratio of egg whites to whole eggs blended with roasted vegetables, herbs and cheddar cheese. Served with a side of salsa and a fresh orange slice.

Clean Start Eggs

Scrambled egg whites and diced chicken with a vegetable medley and seasoned with our signature spice blend and served with salsa. 

Complete Morning Muesli

SIGNATURE Toasted pecans and walnuts, Greek yogurt, skim milk, seasonal fruit, steel cut oats sweetened with orange blossom honey. 

Sunrise Scramble

SIGNATURE 3:1 ratio of egg whites to whole eggs scrambled with zesty chicken sausage, roasted potatoes, poblano peppers and cheddar cheese. Served with our homemade salsa. 

Synergy Berry Bowl

Seasonal, fresh berries and an orange wedge served with a 100% whole-wheat apple almond flat wrap, side of almond butter blast and a Synergy oat & fruit bar.

Chobani Yogurt

A variety of delicious flavors.

FITMEALS

Feel Good Chicken Tenders

Fresh, white meat chicken tenders, hand-breaded, baked and served with homemade mac 'n cheese and our BBQ and honey mustard sauces. 

Cashew Chicken

Stir-fried chicken and Asian vegetables in a sweet & spicy sauce. Served over converted rice and topped with cashews.

Sicilian Chicken Meatballs

SIGNATURE All-natural chicken meatballs in a rich farmer's market marinara over Barilla Plus® penne served with crispy green beans.

Mama's Turkey Meatloaf

SIGNATURE Lean ground turkey with fresh herbs and vegetables with a savory spice blend, finished with a sweet tomato glaze. Accompanied by low carb cauliflower mashed potatoes and crispy green beans. 

Tampa Bay BBQ Beef with Mac N' Cheese

SIGNATURE Oh Baby! Slow cooked extra lean sirloin with a sweet and tangy BBQ sauce. Served with our homemade mac 'n cheese. Oh Yeah, it's good for you. 

Chicken Tacos

Grilled Southwest seasoned chicken breast, roasted vegetables and pinto beans in flour tortillas topped with cheddar cheese and served with homemade salsa & fresh lime. 

Chicken Nachos

Gluten-free tortilla chips topped with chicken, monterey, jack, and cheddar cheeses, black beans, scallions and fresh jalapeño. Served with homemade salsa and our secret nacho cheese sauce. 

Mexican Veggie Melt

Slow-cooked black beans with tomatoes and a vegetable blend over organic corn tortilla chips. Topped with cheddar cheese and served with homemade salsa. 

South Pacific BBQ Shrimp

Sweet BBQ Shrimp topped with fresh pineapple and served with steamed sweet potatoes and swiss chard. 

Firecracker Shrimp

Maple chipotle-roasted shrimp with green beans over converted brown rice blended with honey, almonds, our antioxidant-rich spice blend, carrots and scallions. 

Veggie Burger For All

Homemade with a vegetable and bean combination topped with Swiss cheese, tomatoes, and spinach on a low-carb 100 calorie bun. Includes your choice of veggie chips.

Rico's Chicken Alfredo

Seasoned and grilled chicken over fettuccine topped with Rico's secret Alfredo sauce and garden peas. 

Jamaican Pork Tenderloin

Premium, lean, roasted pork is paired with pecan sweet potatoes and asparagus topped with a savory apple-mustard sauce. 

Turkey Bean Chili

Lean, ground turkey breast, vegetables, and pinto, kidney, garbanzo, & black beans simmered in our chili spice blend, topped off with green bell peppers and cheddar cheese. Includes corn bread. 

Sesame Salmon Crunch Salad

Blackened Atlantic Salmon, cherry tomatoes, crisp sugar snaps and gluten-free rice crisps over tender baby spinach with a sesame citrus dressing.

Fig & Almond Salad

Baby Spinach topped with dried fruit & honey-roasted almonds, fresh cherry tomatoes and dried figs with our new peach almond vinaigrette. 

Spinach Waldorf Salad

All-Natural chicken, walnuts, dried cherries, apples and spinach with balsamic vinaigrette.

Chicken BLT Box
Tender, slow-roasted chicken breast combined with low-sodium chicken bacon, tomato, lettuce & spinach in a spinach wrap. Served with carrots, hummus and a cookie.

Performance Chicken Wrap Box
Tender, slow-roasted chicken breast combined with carrots, green onions, celery, sunflower seeds and our signature cranberry sauce. Served with carrots, hummus and a cookie.

Mac 'n Cheese 
Elbow pasta with our homemade cheese sauce. Just don't tell the kids about the vegetables in it!

LOW CARB FITMEALS

Ab Tight Steak n "Potatoes"
Indulge in this balanced steak & wild mushroom sauce over Swiss chard and served with our low carb cauliflower mashed potatoes.

Greek Meatballs
Lean premium ground sirloin blended with eight spices & feta. Served with asparagus & quinoa.

Supercharged Chicken
SIGNATURE Loaded with energy. Grilled chicken, sweet potatoes and broccoli. Just that simple.

Turkey Power Lift
Seasoned, ground, all-natural 100% turkey breast with farro grains, celery, green bell peppers, onions and spices.

All Natural Chicken Piccata
Seared all-natural seasoned chicken breast in a fresh lemon-caper sauce, whole grain pasta and leafy green Swiss chard.

Go Lean Chicken
Sliced, grilled chicken breast with roasted spaghetti squash over kale with chipotle-roasted cauliflower.

Greek Salad

Ingredients

• 2 medium plum (roma) tomatoes, cut into wedges
• 1 medium short (Lebanese) cucumber, halved lengthwise and sliced
• 1 head romaine (cos) lettuce, shredded 
• 1 cup (5 1/2 oz/155 g) pitted black olives
• 1 red onion, finely diced
• 4 scallions (spring onions), chopped
• 2 tablespoons chopped Italian (flat-leaf) parsley
• 3 1/2 oz (100 g) feta, chopped

Dressing

• 2 tablespoons extra virgin olive oil
• 1 tablespoon white wine vinegar
• 1 tablespoon lemon juice
• 1/2 teaspoon dried oregano
• 1/4 teaspoon crushed garlic
• salt, to taste

Instructions

1. Combine all the salad ingredients, except the feta, in a serving bowl and toss. 
2. Combine all the dressing ingredients in a glass jar with a lid and shake well. Pour the dressing over the salad, toss to coat, and top with feta. 

Serves 4

Crazy Sexy Kale Salad

Yields 2 to 3 servings

Ingredients

• 1 bunch kale, any variety, shredded by hand
• 1 cup diced bell peppers, red, yellow or orange
• 1/4 cup chopped parsley
• 1 1/2 avocados with pit removed, chopped
• 2 Tbsp flax oil
• 1 1/2 tsp lemon juice
• Sea salt, to taste
• Pinch of cayenne, to taste
• 1 cucumber

Instructions

1. Combine all ingredients in a medium mixing bowl. Massage and mix using both hands to "wilt" the kale and cream the avocado (takes just a minute or two). Then serve. 
2. For a fun touch, cut a thin lengthwise slice of cucumber and create a circle to outline each serving of salad, stitching the ends of the cucumber slice together with a toothpick. Place the salad in the cucumber ring and then serve.

Source: Adapted from Crazy Sexy Kitchen: 150 Plant-Empowered Recipes to Ignite a Mouthwatering Revolution, by Kris Carr with Chief Chad Sarno.

Grilled Pineapple and Macadamia Nut Salsa

SERVES 8 | 30 MINUTES OR FEWER

Ingredients

• 1 large pineapple, quartered
• 1/2 cup unsalted dry-roasted macadamia nuts, chopped
• 1/2 cup diced red bell pepper
• 1/4 cup diced red onion
• 2 Tbs. lime juice
• 2 Tbs. finely chopped cilantro
• 2 tsp. seeded and diced jalapeño chile
• 1 clove garlic, minced (1 tsp.) 
• 3/4 tsp. chipotle chile powder

Instructions

1. Preheat grill or grill pan. Grill pineapple quarters 4 minutes on each side, or until tender and juicy and dark brown char marks appear. Chop into 1/4-inch cubes. Toss with remaining ingredients in bowl. Season with salt and pepper, if desired. 

PER 1/2-CUP SERVING: 104 cal; 1 g prot; 7 g total fat (1 g sat fat); 12 g carb; 0 mg chol; 2 mg sod; 2 g fiber; 8 g sugars

Quinoa, Black Bean, and Avocado Salad

Instructions

1. In a bowl, combine 2 1/2 cups precooked quinoa, 1 can (10 oz) black beans (drained and rinsed), 1 cup grape tomatoes (halved), and 1/2 avocado (chopped). In a food processor, pulse 1 cup cilantro leaves, 1/4 cup lime juice, 2 tablespoons extra-virgin olive oil, 1/2 teaspoon lime zest, 1 clove garlic, 1/2 teaspoon ground black pepper, and 1/4 teaspoon salt. Toss with quinoa blend and chill for 15 minutes. Serves 4.

Roasted Beets with Hazelnut and Goat Cheese

ACTIVE: 45 MIN; TOTAL: 2 HR 15 MIN 

16 TO 20 SERVINGS

Ingredients

• 5 1/2 pounds medium beets (about 20)
• 1 1/4 cups extra-virgin olive oil
• 6 garlic cloves, crushed
• 2 tablespoons thyme leaves
• Kosher salt and freshly ground black pepper
• 1 cup hazelnuts
• 1/2 cup freshly squeezed lemon juice
• 1 shallot, minced
• 1 tablespoon Dijon mustard
• 1/2 cup chopped chives or scallions
• Shaved aged goat cheese, like Midnight Moon or Garrotxa, for serving

Instructions

1. Preheat the oven to 375°F. In a large roasting pan, toss the beets with 1/4 cup of the oil and the garlic and thyme; season with salt and pepper. Cover tightly with foil and roast for about 1 hour and 15 minutes, until the beets are tender. Let cool, then peel the beets and cut them into different sized wedges, chunks and slices.
2. Meanwhile, spread the hazelnuts in a pie plate and bake for about 12 minutes, until fragrant. Transfer the nuts to a kitchen towel and let cool slightly, then rub them together in the towel to remove the skins. Coarsely chop the nuts. 
3. In a medium bowl, whisk the lemon juice with the shallot and mustard and let stand for 10 minutes. Gradually whisk in the remaining 1 cup of olive oil and season the dressing with salt and pepper. 
4. In a large bowl, toss the beets with half of the dressing and season with salt and pepper. Arrange the beets on a platter and sprinkle the chives and hazelnuts on top. Scatter shaved goat cheese over the salad and serve, passing the additional dressing and cheese at the table. 

MAKE AHEAD The roasted beets can be refrigerated for up to 2 days. Bring to room temperature before proceeding. The lemon-shallot dressing can be refrigerated for up to 2 days.

Summer Vegetable "Ceviche"

ACTIVE: 30 MIN; TOTAL: 2 HR 30 MIN

? SERVINGS

Ingredients

• 1 cup fresh baby lima beans (from about 1 1/2 pounds in the pod) or other shelling bean
• 1 teaspoon finely grated lime zest
• 1/3 cup fresh lime juice
• 1/4 cup extra-virgin olive oil
• 1 scallion, thinly sliced
• 1 jalapeño, seeded and thinly sliced
• 1 small shallot, thinly sliced
• Sea salt
• 1 1/2 cups fresh corn kernels (from 2 ears)
• 2 nectarines, cut into thin wedges
• 1 Hass avocado, cut into 1/2-inch cubes
• 1 large orange bell pepper, finely julienned
• 1 pint heirloom cherry tomatoes, halved
• 1/2 cup coarsely chopped cilantro

Instructions

1. In a small saucepan of salted boiling water, cook the lima beans until tender, about 10 minutes. Drain the beans and rinse under cold water. 
2. In a large bowl, whisk the lime zest and juice with the olive oil, scallion, jalapeño and shallot; season the dressing with salt. Gently fold in the lima beans, corn, nectarines, avocado, orange pepper and tomatoes. Refrigerate the "ceviche" for at least 2 hours. Fold in the cilantro just before serving and serve the "ceviche" chilled. 

MAKE AHEAD The salad can be refrigerated for up to 8 hours. 

WINE Tropical-fruity Sauvignon Blanc from South Africa is a nice accompaniment to this nectarine-studded take on ceviche. Try the ripe 2012 Southern Right or the citrusy 2012 Thelema. 

Tomato-Melon Salad

MAKES 4 SERVINGS

Per serving: 50 cal, 0 g fat, 12 g carbs, 5 mg sodium, 2 g fiber, 2 g protein

In a salad bowl, combine 2 cups halved cherry tomatoes, 2 cups seeded cucumber half-moons, 2 cups watermelon balls, and 1/4 cup thinly sliced red onion. Toss with 2 teaspoons thick, aged balsamic vinegar. Let stand 5 minutes, then sprinkle with leaves from 1 sprig tarragon and cracked black pepper to taste. 

Winter Salad with Avocado, Pomegranate and Almonds

TOTAL: 30 MIN | 8 SERVINGS

Ingredients

• 1/4 cup Champagne vinegar
• 2 tablespoons minced shallot
• 1 tablespoon minced preserved lemon peel (see Note)
• 1 tablespoon Dijon mustard
• 1/2 teaspoon kosher salt
• 2/3 cup extra-virgin olive oil
• 18 ounces Little Gem or romaine lettuce (about 16 cups), torn into bite size pieces
• 1 Hass avocado - halved, pitted and thinly sliced lengthwise
• 1 fennel bulb - halved lengthwise, cored and very thinly sliced
• 1/2 cup marcona almonds
• 1/2 cup pomegranate seeds
• Maldon salt, for sprinkling
• Freshly ground pepper

Instructions

1. In a bowl, whisk the vinegar, shallot, preserved lemon, mustard and kosher salt. Whisk in the olive oil in a steady steam until blended. 
2. In a large bowl, toss the lettuce, avocado, fennel and 1/4 cup each of the almonds and pomegranate. Toss with 1/2 cup of the vinaigrette. Transfer to a platter and garnish with the remaining almonds and pomegranate. Sprinkle with Maldon salt and pepper. Serve with the remaining vinaigrette at the table. 

NOTE Preserved lemons are available at specialty food shops and kalustyans.com. 

WINE Citrusy Chilean Sauvignon Blanc: 2011 Casa Marin Cipreses Vineyard.