Super Salads
A healthy and simple daily habit.
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TABLE OF CONTENTS
October 1
Autumn Salad
October 11
Citrus Salad
October 23
Lentil Vegetable Salad
October 2
Quinoa & Black Bean Salad
October 14
Bulgur Chickpea Salad
October 24
Main Dish Salad
October 3
Rainbow Fruit Salad
October 15
Chicken Club Salad
October 25
Taco Salad
October 4
Chicken Waldorf Salad
October 16
5-A-Day Salad
October 28
Marinated Three-Bean Salad
October 7
Grilled Chicken Salad
October 17
Cucumber Salad with Tomatoes
October 29
Spinach Black Bean Salad
October 8
Cabbage Salad
October 18
Feel Good Salad
October 30
Tuna Apple Salad
October 9
Broccoli Salad
October 21
Easy Greek Salad
October 31
Tomato Basil and Bean Pasta Salad
October 10
Chinese Chicken Salad
October 22
Egg Salad
© 2013 Integrated Health & Wellness
Information may not be reproduced, copied, cited,
or circulated in any printed or electronic form without
written permission from Integrated Health & Wellness.
October 1, 2013
Super Salads: After you get home from the
store wash and cut up vegetables so they
are easier to grab as a quick snack or ready
to be thrown into a salad.
•Don’t be fooled by the name, this salad can
be enjoyed anytime of the year. Cranberries
are a great source for fiber and one of the
best for antioxidants.
•Tip: When picking out dried cranberries
for this salad try to find a brand that is low
in sugar, especially if you are trying to lose
weight.
October 2, 2013
Super Salads: Don’t tear your lettuce
leaves. Tearing can damage the cell
walls causing the leaves to bruise and
wilt faster. Use a sharp knife to cut them.
Wellness Recipe - Quinoa & Black Bean
Salad
•Quinoa is a wonderful grain to mix with
just about anything. It’s packed with
iron, fiber, protein, calcium, protein, and
provides many other types of minerals.
It will also help keep you full longer,
reducing the need to run to the vending
machine for a mid-afternoon snack.
Combined with black beans, tomatoes,
and peppers, this salad is loaded with all
the good things you need for a healthy
and balanced diet.
Wellness Recipe - Autumn Salad
1 medium Granny Smith apple, sliced thinly (with skin)
2 tablespoons lemon juice
1 bag (about 5 cups) mixed lettuce greens (or your favorite
lettuce)
1/2 cup dried cranberries
1/4 cup walnuts, chopped
1/4 cup unsalted sunflower seeds
1/3 cup low-fat raspberry vinaigrette dressing
1. Sprinkle lemon juice on apple slices. 2. Mix the lettuce,
cranberries, apple, walnuts, and sunflower seeds in a bowl.
3. Toss with 1/3 cup of raspberry vinaigrette dressing, to
lightly cover the salad. Yield: 6 servings Serving Size: 1 cup
Calories 138 Total Fat 7 g Saturated Fat 1 g Cholesterol 0 mg
Sodium 41 mg Total Fiber 3 g Protein 3 g Carbohydrates 19 g
Potassium 230 mg
Wellness Recipe - Quinoa & Black Bean Salad
1/2 cup dry quinoa
1 1/2 cups water
1 1/2 tablespoons olive oil
3 tablespoons lime juice
1/4 teaspoon cumin
1/4 teaspoon ground coriander (dried cilantro seeds)
2 tablespoons cilantro, chopped
2 medium scallions, minced
1 can (15 ounces) black beans, rinsed and drained
2 cups tomato, chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
2 fresh green chilis (or to taste), minced
Black pepper (to taste)
1. Rinse the quinoa in cold water. Boil water in a saucepan, then add the
quinoa. Return to boil, then simmer until the water is absorbed, 10 to 15
minutes. Cool for 15 minutes. 2. While quinoa is cooking, mix olive oil,
lime juice, cumin, coriander, chopped cilantro, and scallions in a small
bowl, and set aside. 3. Combine chopped vegetables with the black
beans in a large bowl, and set aside. 4. Once quinoa has cooled, combine
all ingredients and mix well. Cover and refrigerate until ready to serve
Yield: 6 servings Saturated Fat 1 g Protein 9 g Cholesterol 0 mg Serving
Size: 1 cup Carbohydrates 34 g Sodium 284 mg Calories 208 Potassium
619 mg Total Fiber 7 g Total Fat 5 g
October 3, 2013
Super Salads: Buy yourself a nice lunchbox to
take to work. Packing a lunch will make it easier
to eat your daily salad, and a lunchbox will make
it easier to transport healthy food options.
Wellness Recipe - Rainbow Fruit Salad
•One thing to remember when planning any
meal is to try to have a wide variety of different
colors on your plate. Different colors (natural
colori ng) equal a wide variety of nutrients.
This salad has it all: orange, blue, red, yellow,
green - you won’t go wrong when having this
fruit salad on your plate.
•Tip: Picking out a ripe mango may seem like
a daunting task if it is a produce item you don’t
normally buy. Pick out a ripe mango based on
how it feels, not on the color. Ripe mangoes will
give slightly when you squeeze them, similar to
an avocado. They will also have a fruity aroma
near the stem. What if all the mangoes at your
local grocery store are rock hard? Store them
in a brown paper bag to speed up the ripening
process.
October 4, 2013
Super Salads: Fruit is nature’s way of getting
you to eat your fiber. When you get your
servings from fruit juice you get all the sugar
without the beneficial fiber. Make it a goal to
meet your daily servings of fruit with whole fruits,
not juice.
Wellness Recipe - Chicken Waldorf Salad
•This recipe is perfect if you find yourself with
any leftover chicken. In 15 minutes you can have
a healthy meal ready to go. If you don’t have
leftover chicken, poaching is a quick way to cook
your chicken.
•Poach chicken by placing boneless, skinless
chicken breasts in a skillet or saucepan with
lightly salted water or chicken broth and bring
to a boil. Once boiling, reduce heat and simmer
until the chicken is cooked through. It should
take about 10-15 minutes.
Wellness Recipe - Rainbow Fruit Salad
Good as a side dish or dessert, this salad made from fresh fruit is
naturally low in fat, saturated fat, and sodium and is cholesterol free.
Fruit salad:
1 large mango, peeled and diced
2 C fresh blueberries
2 bananas, sliced
2 C fresh strawberries, halved
2 C seedless grapes
2 nectarines, unpeeled and sliced
1 kiwi fruit, peeled and sliced
Honey orange sauce:
1/3 C unsweetened orange juice
2 Tbsp lemon juice
1-1/2 Tbsp honey
1/4 tsp ground ginger
dash nutmeg
1. Prepare the fruit. 2. Combine all the ingredients for the sauce and
mix. 3. Just before serving, pour honey orange sauce over the fruit.
Yield: 12 servings--Serving Size: 4 oz cup Each serving provides:
Calories: 96 Total fat: 1 g Saturated fat: less than 1 g Cholesterol: 0
mg Sodium: 4 mg
Wellness Recipe - Chicken Waldorf Salad
Ingredients makes 4 servings (about 1 1/2 cups each)
1/3 cup low-fat mayonnaise
1/3 cup nonfat or low-fat plain yogurt
2 tsp lemon juice
1/4 tsp salt
3 cups chopped cooked chicken breast
1 medium red apple diced
1 cup halved red or green grapes
1 cup sliced celery
1/2 cup chopped walnuts divided (toasted if desired)
Preparation Whisk mayonnaise, yogurt, lemon juice and
salt in a large bowl. Add chicken, apple, grapes, celery
and half of the walnuts. Stir to coat well. Serve topped
with the remaining walnuts. Nutrition Facts Serving
size: 1 1/2 cups 356 calories; 16g fat (2g saturated, 3g
monounsaturated); 78mg cholesterol; 23g carbohydrate;
1g added sugars; 31g protein; 3g fiber; 408mg sodium;
537mg potassium.
October 7, 2013
Super Salads: If you order a salad at
a restaurant ask to have the dressing
on the side. Salads become unhealthy
when you dump a lot of fattening
dressing on them. Reduce the calories
and keep salads healthy by controlling
how much dressing goes on them.
Wellness Recipe - Grilled Chicken Salad
•The homemade vinaigrette is really
what brings this recipe to life. Add cherry
tomatoes, cucumber, and/or green onion
to add a larger variety of vegetables.
•Fact: Extra virgin olive oil is considered
one of those “good fats” that can
actually improve your health. EVOO
can help lower “bad” LDL cholesterol
and raise “good” HDL cholesterol which
helps to keep your arteries clear of
harmful build-up.
October 8, 2013
Super Salads: There is not one cure-all
food that can solve all of your health
needs. Try incorporating different
varieties of fruits and vegetables into
your diet to satisfy all of your nutritional
needs - that is why salads can be so
great - add anything you want!
Wellness Recipe - Cabbage Salad
•Cabbage is full of vitamins and
minerals including potassium vitamin
K, and vitamin C. It also contains
phytochemicals that help break down
damaging free radicals in your body.
Wellness Recipe - Grilled Chicken Salad
Ingredients
2 pounds of assorted seasonal garden greens, arugula, and
baby spinach
6 chicken breasts, 6 ounces each
1 tablespoon thyme
1 lemon zest
6 sprigs chives, chopped
For the vinaigrette:
1 cup sherry vinegar
2 lemons, juiced
1 shallot, finely minced
1 tablespoon oregano, chopped
1 tablespoon basil, chopped
1 cup extra virgin olive oil
2 tablespoon honey
salt and pepper to taste
Instructions: Place all ingredients in a bowl except olive oil.
Slowly whisk olive oil into mixture until emulsified. Chill. Wash
lettuce. Marinate chicken with herbs, lemon zest and olive oil.
Season with salt and pepper and grill. Serves 6.
Wellness Recipe - Cabbage Salad
Ingredients
4 cups cabbage (shredded or thinly sliced)
1/4 cup carrot (grated or finely sliced)
1/4 cup celery (thinly sliced)
1/4 cup green pepper (chopped)
1 teaspoon onion (finely chopped)
1/2 teaspoon dill (or basil or parsley)
1/2 cup mayonnaise, light or low-fat
1/2 cup yogurt, plain nonfat
1 teaspoon mustard
1/2 teaspoon lemon juice
1/2 teaspoon sugar
Instructions 1. Wash and prepare vegetables for chopping.
2. Use a cheese grater or slice all vegetables thinly with a
sharp knife. 3. Put in a large bowl. 4. Add herbs to taste. 5.
Mix mayonnaise, yogurt, mustard, lemon juice, and sugar in a
small bowl. Blend well. Add to vegetables. 6. Mix well. Keep in
refrigerator until ready to eat.
October 9, 2013
Super Salads: Omit things from your
salads like croutons and cheese that
add calories you don’t necessarily need.
Wellness Recipe - Broccoli Salad
•Broccoli has always had a bad rap for
being one of the least liked vegetables,
but it is so good for you! Not only is it a
good source for vitamin C, folate, fiber,
and potassium (and so many other
things), it has a special combination of
vitamin A and vitamin K that help the
body to utilize vitamin D. It also contains
a phytochemical that has been shown to
reduce the risk of certain cancers.
October 10, 2013
Super Salads: Try substituting sunflower seeds for
croutons. They will add that little extra salt and crunch
that croutons provide while adding protein and fiber
that croutons don’t provide.
Wellness Recipe - Chinese Chicken Salad •Feel free
to add a variety of vegetables that you enjoy to this
salad. Try peas, broccoli, cucumber, sliced carrots,
and cauliflower. You can even mix in different varieties
of lettuce if straight cabbage isn’t your thing.
•Fact: Vitamin K promotes bone health and may
slow down the effects of memory loss in Alzheimer
patients.
•Tip: Most people, despite the number of calories, will
eat the same weight in food every day. This means
that if you ate the same weight of vegetables as say
a cheeseburger, you will be consuming a lot less
calories, but you will feel just as full, and chances are
you really wouldn’t be able to eat as many vegetables
to equal the weight of a cheeseburger. You would
be full before you got there. This concept is known
as energy/calorie density. If something is calorie
dense it will have a lot of calories packed into a small
amount of food. You want to eat more foods that are
less calorie-dense so you can eat a lot without going
hungry.
Wellness Recipe - Broccoli Salad
Ingredients 6 cups broccoli (chopped)
1 cup raisins
1 red onion (medium, peeled and diced)
2 tablespoons sugar
8 bacon slices (cooked and crumbled, optional)
2 tablespoons lemon juice
3/4 cups mayonnaise, low-fat
Instructions 1. Combine all ingredients in a medium
bowl. 2. Mix well. 3. Chill for 1 to 2 hours. 4. Serve.
Wellness Recipe - Chinese Chicken Salad
Ingredients 1 Ramen noodles (oriental flavored)
16 ounces cabbage (shredded or cabbage salad mix)
1/4 cup scallions (minced)
1/2 cup bell pepper (red or green)
2 chicken breast (cooked, and chilled, cut into cubes)
1/2 cup peanuts (dry roasted, unsalted)
Dressing:
1 teaspoon sugar (optional)
1 tablespoon olive oil
1/4 cup vinegar
1 Ramen noodle flavor packet
Instructions 1. Rinse cabbage and drain, set aside. 2.
Break up noodles. Set aside. 3. In a small bowl make
dressing with sugar, vinegar, olive oil and flavor packet.
Stir well. 4. In a large bowl, add peppers, scallions,
unsalted peanuts and other vegetables if you like. Add
cooked chicken and cabbage. 5. Pour on the dressing
and combine. Sprinkle noodles on top. 6. Serve cold.
October 11, 2013
Super Salads: Limit how many dried fruits
you consume. The normal drying process
requires a lot of added sugar.
Wellness Recipe - Citrus Salad
•The combination of grapefruit and oranges
means that this salad is packed with vitamin
C. When picking out grapefruit choose red
as opposed to white. Remember that with
fruits and vegetables deeper colors means
more nutrients.
October 14, 2013
Super Salads: Put any treats lying around your
house into a cupboard. If they are out of sight
you will be less likely to grab a handful or a bite
every time you walk past. Keep a well-stocked
fruit bowl between you and the food that keeps
you from good health.
Wellness Recipe - Bulgur Chickpea Salad
•Bulgur is one of those great whole grains you
should include in your diet. According to Anne
G. Kulze, a renowned nutritionist, whole grains
are loaded with nutrients including E and B
vitamins, fiber, and zinc, iron, and magnesium.
The amount of insoluble fiber prevents your
blood sugar levels from spiking then dropping
rapidly because it takes longer to digest, which
keeps you full for a longer amount of time. She
also says that those people who eat the most
whole grain weigh less, they are less likely to
develop heart disease, type 2 diabetes, cancer,
and digestive diseases. So make bulgur wheat
a regular part of your diet and enjoy the health
benefits.
Wellness Recipe - Citrus Salad
1 head (about 1-1/4 lbs) broccoli
2 T Water
1 t Margarine
1/3 c Sweet red peppers, minced
1/3 c Onions, minced
2 T Defatted chicken stock
1/2 t Dried thyme
1 T Romano cheese, grated
Chop the broccoli into 3/4” pieces. Arrange them in a
9” glass pie plate, with the floret pieces in the middle
and the stems around the edge. Sprinkle with the water.
Cover with vented plastic wrap and microwave on high
for 5 minutes, or until tender. Drain and set aside. Place
the margarine in a large bowl. Microwave on high for
20 seconds, or until melted. Stir in the peppers, onion,
stock and thyme. Cover with vented plastic wrap and
microwave on high for 3 minutes, or until the vegetables
are tender. Add the broccoli and toss well. Sprinkle with
the Romano. Makes 4 servings. Calories per serving: 46
Wellness Recipe - Bulgur Chickpea Salad
Ingredients
1 1/4 cup water
1 cup bulgur (coarse, available in bulk from natural foods stores)
1 teaspoon dried parsley
1 teaspoon minced onion
1 teaspoon soy sauce
1/2 cup scallions (chopped, green onions)
1/2 cup raisins
1/2 cup carrot (chopped)
3/4 cups canned chickpeas (garbanzo beans, drained and rinsed)
2 tablespoons oil
2 tablespoons lemon juice
1 tablespoon soy sauce
1 garlic clove (minced)
black pepper (to taste)
Instructions 1. Bring water to boil in medium saucepan. Stir in bulgur,
parsley, minced onion, and soy sauce. Cover and reduce heat; simmer
15-20 minutes (until all water is absorbed and bulgur is not too crunchy).
Do not overcook. 2. Remove from heat and allow to cool; fluff with fork.
3. Combine dressing ingredients; stir well. Pour over bulgur mixture and
mix well. 4. Stir in scallions, raisins, carrots, and chickpeas. Cover and
chill for several hours. Store in refrigerator.
October 15, 2013
Super Salads: If you are making a salad
for your family, don’t mix the dressing
with the whole salad. Add the dressing
to original portions so your leftovers
aren’t soggy the next day.
Wellness Recipe - Chicken Club Salad
•This recipe is great because almost
any vegetable can be thrown in, so you
can get lots of different phytochemicals
and nutrients. The chicken increases the
amount of protein which is important to
include in every meal because it help
keeps you full.
•Tip: To cut back on the fat calories omit
the cheese. It is not a necessity for this
recipe, and with all the different kinds of
vegetables you won’t miss it.
October 16, 2013
Super Salads: Eat your salad before
your entree, but pay attention to your
hunger cues once you start eating your
entree. Chances are that you won’t
need to finish all your entree. Box the
leftovers for lunch the next day.
Wellness Recipe - 5-A-Day Salad
•If vinaigrettes don’t quite do it for you
as a low-fat dressing choice try yogurtbased dressings. For a 2 tablespoon
serving of yogurt-based ranch there
are only 45 calories compared to 140
calories in normal ranch dressing. That
is almost 100 calorie difference in 2
Tbsp. of dressing! There’s more to the
benefits of yogurt-based dressing: 3g of
fat vs. 14g! Not only is there significantly
less calories and fat, but yogurt-based
dressings are equally as tasty and
satisfying as the fatty, high-calorie
alternative.
Wellness Recipe - Chicken Club Salad
Ingredients
1 cup pasta (uncooked whole wheat, small, such as
macaroni or rotelle)
6 cups romaine lettuce (well washed and torn, or
spinach)
2 cups vegetables (fresh, green pepper, celery,
cauliflower florets, cucumber, carrots chopped)
2 cups tomatoes (chopped)
1 1/2 cups cubed cooked skinless chicken (one half
pound skinless, boneless poultry)
1/2 cup Italian dressing (lowfat)
1 egg (hard cooked, optional)
1/4 cup cheese (shredded, or cheese crumbles)
Instructions 1. Wash hands. 2. Cook pasta according
to package directions; drain and cool. 3. Place 1 1/2
cups of the romaine in each of 4 large bowls or plates.
4. Combine chopped vegetables, chicken and pasta. 5.
Add dressing; toss lightly to coat. Divide evenly among
the 4 bowls. 6. Top each serving with a few egg slices, if
desired, and 1 Tablespoon of the shredded cheese.
Wellness Recipe - 5-A-Day Salad
Ingredients
4 cups spinach (fresh)
4 cups romaine lettuce
2 cups green pepper (chopped, or use red, yellow, or
orange)
2 cups cherry tomatoes
1 cup broccoli (chopped)
1 cup cauliflower (chopped)
1 cup yellow squash (sliced)
2 cups cucumber (sliced)
2 cups carrot (chopped)
1 cup zucchini (sliced)
Instructions 1. Wash all of the vegetables and mix them
together in a large mixing bowl. Top this colorful meal
with the nonfat or low-fat dressing of your choice.
October 17, 2013
Super Salads: Don’t feel bad about
leaving food on your plate. Leftovers
are a wonderful thing to eat for lunch or
dinner the next day. Portion sizes are
normally big enough at restaurants that
you can ask to have half of it boxed up
before you even start eating it. That way
you will eat less, have food to eat the
next day, and you won’t be so full to the
point of being uncomfortable.
Wellness Recipe - Cucumber Salad with Tomatoes
Ingredients
2 cups cucumber (diced)
1 cup tomato (seeded and diced)
1/4 cup onion (chopped sweet)
2 cups couscous or rice, cooked
2 teaspoons dill weed (chopped dried or fresh)
1/2 cup Italian salad dressing, low-fat
Instructions 1. Wash hands. 2. Toss together the
cucumbers, tomatoes, onions, couscous (or rice), dill,
and salad dressing. 3. Chill for 1 hour. 4. Serve.
Wellness Recipe - Cucumber Salad with
Tomatoes
•Cucumbers are great to eat when
you are trying to control weight gain.
They are made up of mostly water,
but with lots of other good things too.
The skin contains fiber to help with
digestion, so don’t peel them! They also
contain moderate amounts of vitamin K
(good for bone health) and potassium
(counteracts sodium and assists in
lowering blood pressure).
October 18, 2013
Super Salads: Take the time to plan your meals
a week in advance. You will throw away less
produce if you have a recipe that you plan to use
it in on specific days for specific meals.
Wellness Recipe - Feel Good Salad
•Avocados are a great source of
monounsaturated fatty acids (MUFAs). MUFAs
are good for you because they help lower the
bad cholesterol and raise the good. The fat in
avocados also helps maintain the structure of
your cells. Vegetable oils, nuts and seeds, and
olives are also good sources of MUFAs. Fat
should make up no more than 25-35% of your
daily calorie intake, but remember to consume
polyunsaturated and monounsaturated over the
very unhealthy saturated and trans fats.
•Tip: You will find with this salad, or anytime you
use cottage cheese as a topping, that you don’t
need as much dressing, which is good if you
prefer creamy dressing over oil and/or vinegar
based dressing. You can cut back even more
on your calories if you choose a low-fat cottage
cheese.
Wellness Recipe - Feel Good Salad
Ingredients
3 c Romaine/spinach/iceberg mix
1 c Shredded or cubed chicken breast
1 Avocado-cubed
1/4 c Red Cabbage
1/4 c Shredded or chopped carrot
Hard boiled egg
Green onion
Grape tomatoes
Cottage cheese
Sunflower seeds
Instructions 1. Rinse lettuce 2. Cook chicken the easiest way
for you until the inside is no longer pink. 3. Chop vegetables
4. Combine all ingredients. Put desired amount of cottage
cheese, grape tomatoes, hard-boiled egg, green onion, and
sunflower seeds on top. Drizzle with favorite low-fat dressing.
October 21, 2013
Super Salads: Pack a healthy snack or
two to munch on during the day. This
will prevent spontaneous trips to the
vending machine when you have the
mid-afternoon munchies.
Wellness Recipe - Easy Greek Salad
•We have all heard of the Mediterranean
diet, but there is more to it than weight
loss. People living in the Mediterranean
are generally healthier than Americans
because they frequently consume olive
oil. Olive oil is bursting with polyphenols
that have antioxidant and antiinflammatory compounds. Polyphenols
can help fight cancer, lower blood
pressure, and even relieve pain. So
follow the example of the people of the
Mediterranean and enjoy the benefits of
olive oil and polyphenols.
October 22, 2013
Super Salads: Pack a lunch to avoid spur of the
moment fast-food runs for lunch. Packing a lunch
makes it easier to get servings of fruit and vegetables,
you can keep your grains whole, and you can include
a healthy protein to keep you full for the rest of the
work day.
Wellness Recipe - Egg Salad
•Tips: Use low-fat mayo to cut down on the calories
in this recipe. A good way to use this “salad” is to
create an egg salad sandwich. Just put the contents
in between two pieces of whole wheat bread or pita
bread (maybe include some other toppings too) and
you have a yummy, satisfying meal.
•Eggs are a healthy and natural source of protein
and other nutrients, and there are only 70 calories in
one egg. There has been a lot of buzz about whether
eggs are a healthy choice because they contain
cholesterol. The USDA reported that eggs actually
contain less cholesterol than what was previously
believed. You do not need to worry about the
cholesterol amount in eggs if your cholesterol levels
are normal and you eat a diet that is generally low in
cholesterol. If you do have high cholesterol, consult
with your doctor about his or her recommendations for
eating eggs.
Wellness Recipe - Easy Greek Salad
Ingredients
6 romaine lettuces leaves (torn into 1 1/2 inch pieces)
1 cucumber (medium, peeled and sliced)
1 tomato (medium, chopped)
1/2 cup red onion (sliced)
1/3 cup feta cheese (crumbled)
2 tablespoons olive oil (extra-virgin)
2 tablespoons lemon juice
1 teaspoon oregano (dried)
1/2 teaspoon salt
Instructions 1. Combine lettuce, cucumber, tomato, onion
and cheese in large serving bowl. 2. Whisk together oil,
lemon juice, oregano and salt in small bowl. 3. Pour over
lettuce mixture; toss until coated. Serve immediately.
Wellness Recipe - Egg Salad
Ingredients
4 hard boiled eggs (finely chopped)
2 teaspoons pickle relish
1/2 teaspoon salt
1 teaspoon mustard (wet)
1/4 cup low-fat mayonnaise
Instructions 1. Put the eggs in a pan of cold water.
Simmer for 20 minutes. 2. Cool promptly in cold water,
then in refrigerator, so the eggs will be easy to shell. 3.
Remove the shells from eggs, and chop the eggs finely.
4. Mix all the ingredients together.
October 23, 2013
Super Salads: Don’t be shy about
adding more vegetables to specific
salad recipes. Remember, a larger
variety of vegetables means you are
getting a larger variety of vitamins and
phytochemicals to keep you healthy.
Wellness Recipe - Lentil Vegetable
Salad
•Fact: Lentils are a legume that contains
the third highest amount of protein by
weight out of any seed or nut following
soybeans. They are an inexpensive way
to get a lot of protein, fiber, iron, folate,
and manganese.
October 24, 2013
Super Salads: If you add meat to your
salad at a restaurant be sure to get grilled,
not breaded, crispy, fried, etc. Frying and
breading adds unnecessary calories to your
meat.
Wellness Recipe - Main Dish Salad
•Salads can easily make their way into our
dinner plans as the entrée and not just the
side dish. The use of beans, meat, and nuts
can help salads cover almost every base
of our nutritional needs. Adding protein
to salads can make them more filling and
satisfying so you won’t feel like you’re
missing out on a hearty meal when you
“just order a salad.” Beware of the type
and amount of dressing you apply because
some can up the calories to equal what you
may find in a burger or pasta, thwarting your
efforts to decrease fat calories and calories
in general.
Wellness Recipe - Lentil Vegetable
Ingredients
1/2 cup lentils (washed)
1 can potatoes (15 ounces, sliced)
1 cup peas (frozen)
2 carrot (large, shredded)
1 tablespoon parsley
2 tablespoons red wine vinegar
1 tablespoon mustard
1/4 cup olive oil
Instructions 1. Boil 1 cup water in a saucepan. 2. Add the lentils.
Cook for 20 minutes over low heat until tender, then drain. 3.
Cook the peas for 3 minutes in another saucepan. Then remove
from heat. 4. Rinse and drain the peas. 5. Wash, peel, and shred
the carrots. 6. Put the cooked lentils, sliced potatoes, peas, and
shredded carrots in a bowl. 7. Put the parsley, vinegar, mustard,
and olive oil in another bowl. Stir well. 8. Pour the dressing over
the lentil vegetable salad.
Wellness Recipe - Main Dish Salad
Ingredients
1/2 head of red cabbage
1/2 head of romaine lettuce
3 carrot (medium)
1 cucumber
1 green pepper
2 broccoli stalks
3 tomatoes (medium)
32 ounces kidney beans or garbanzo beans (cans)
6 ounces cheese, grated low fat cheddar
1/4 cup salad dressing, nonfat
Instructions 1. Wash and drain all vegetables well. 2.
Thickly slice red cabbage, tear lettuce into pieces, peel
and grate (or slice) carrots and cucumber, cut broccoli
into florets and tomato into wedges. 3. Combine all salad
ingredients in a bowl. 4. Add salad dressing and toss
together lightly just before serving.
October 25, 2013
Super Salads: Include your family in the
challenge of eating a salad a day. You
will all benefit from the increase in fruits
and vegetables.
Wellness Recipe - Taco Salad
•Tip: If you are monitoring how much
red meat (or saturated fat) you are
consuming substitute ground beef with
ground turkey or chicken.
October 28, 2013
Super Salads: Include raw vegetables
on your salads and stay away from ones
that are fried or covered in sauces or
marinades. Marinades, sauces, and
frying adds extra calories.
Wellness Recipe - Marinated ThreeBean Salad
•Tip: Kidney beans are low in calories
and are a good source of vitamin B6,
iron, and potassium.
Wellness Recipe - Taco Salad
Ingredients 1 butter lettuce (head, or any other small
lettuce, torn into small pieces)
2 tomatoes (chopped, fresh)
1/2 cup green pepper (chopped)
1 pound ground turkey or ground beef
1 onion (small, chopped)
1 can pinto beans (15 1/2 ounce, - drained)
3/4 cups salsa or taco sauce
Instructions 1. Put lettuce in large bowl. Add tomatoes
and green pepper. 2. Brown meat and onion in fry pan.
Drain off fat and liquid. 3. Mix meat, beans and salsa.
Add to salad mixture. 4. Serve with additional salsa.
Refrigerate leftovers.
Wellness Recipe - Marinated Three-Bean Salad
Ingredients
1 can lima beans (8.5 ounce)
1 can cut green beans (8 ounce)
1 can red kidney beans (8 ounce)
1 onion (medium, thinly sliced and separated into two
rings)
1/2 cup bell pepper (chopped sweet green)
8 ounces Italian salad dressing (fat-free)
Instructions 1. Wash hands and cooking area. 2. Drain
the canned beans 3. Peel and slice the onion and
separate into rings 4. In a large bowl, combine the lima
beans, green beans, kidney beans, onion rings, and
green bell pepper. 5. Pour the Italian dressing over
the vegetables and toss lightly. 6. Cover the bowl and
marinate in the refrigerator for at least one hour. The
salad can be left in the refrigerator overnight. 7. Drain
before serving.
October 29, 2013
Super Salads: Use a salad spinner to
dry your greens. Salad spinners are
the most effective way to ensure your
greens are dry before you build your
salad. Wet leaves will repel the oils in
salad dressings.
Wellness Recipe - Spinach Black Bean
Salad
•The antioxidants in strawberries,
blueberries, and spinach can be
beneficial in preventing age-related
neuronal damage and behavioral aging.
October 30, 2013
Super Salads: Store your lettuce greens
in a clean, non-airtight container with
damp paper towels to maximize the
length of time your greens will stay
fresh. Think of it like trying to keep
flowers alive longer. Just like flowers,
lettuce leaves need moisture, and they
need to be able to breathe.
Wellness Recipe - Tuna Apple Salad
•Fact: Tuna is loaded with protein. In just
3 oz. there are 22g of protein!
Wellness Recipe - Spinach Black Bean Salad
Ingredients
2 tablespoons vinegar
1 tablespoon vegetable oil
1 tablespoon mustard (Dijon or other)
1 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/8 teaspoon nutmeg (optional)
2 cups spinach (washed)
1 1/2 cup black beans (unsalted, fat free)
2 tomatoes (chopped)
1 red onion (small, chopped)
Instructions 1. In a large bowl, combine vinegar, oil, mustard,
garlic, oregano, basil and nutmeg. 2. Wash, drain and chop
spinach. 3. Add spinach, black beans, tomatoes and onions to
vinegar and oil. Toss well and serve. Tips • Top your salad with
other vegetables (mushrooms, peppers, cucumbers, zucchini,
yellow squash, red onions etc.) • Add cooked chicken, egg or
tuna for more protein! • Add cubes of cheddar, Swiss or smoked
Gouda cheese. • Fruit makes a great addition- try dried cranberries, cherries, raisins or apricots or fresh berries in season.
Wellness Recipe - Tuna Apple Salad
Ingredients
1 can tuna, packed in water (12 ounces)
2 tablespoons red onion (minced)
1 apple (cored and chopped)
1 cup celery (chopped)
1 cup golden raisins
5 tablespoons Italian dressing, light
2 cups salad greens
2 Pita bread (cut in half)
Instructions 1. In a small bowl, stir together tuna, onion,
apple, celery, raisins, and 2 Tablespoons of dressing.
2. In another bowl, toss together salad greens with
remaining dressing. 3. Carefully open pita breads and fill
with equal amounts of greens and tuna salad.
October 31, 2013
Super Salads: Add a little bit of lime or
lemon juice to your fruit salad to keep
the fruit from turning brown.
Wellness Recipe - Tomato Basil and
Bean Pasta Salad
•Tomatoes are a rich source of
lycopene. Lycopene is a phytochemical
that may aid in the prevention of some
cancers, including prostate cancer,
however, it is not known whether it is
the lycopene by itself that promotes
health benefits or if it the combination of
vitamin C, folate, and potassium which
are also present in tomatoes.
•Tip: If you are trying to manage your
weight by controlling your portion sizes
use smaller plates, bowls, and glasses.
One cup of food will look like more food
on a small plate than a larger plate.
Wellness Recipe - Tomato Basil and Bean Pasta
Salad
Ingredients
1 pound ziti pasta (or bow tie pasta)
2 tablespoons vegetable oil
1/4 cup vinegar
2 teaspoons Dijon mustard
1/4 teaspoon pepper
1 cup fresh basil leaves (chopped)
3 tomatoes (large, coarsely chopped)
1 cup kidney beans (cooked or canned drained, or try
garbanzo beans or black beans)
1 cup mozzarella (or provolone cheese, cubed or
shredded optional)
1/2 cup walnuts (chopped optional)
Instructions 1. Cook pasta according to package
directions. Drain and cool. 2. In a small mixing bowl,
whisk together vegetable oil, vinegar, Dijon-style mustard
and pepper to make vinaigrette. 3. In a large mixing
bowl, combine pasta, beans, basil and tomatoes. Pour
vinaigrette over top and toss together. Cover and chill
at least 1 hour. 4. If desired, add nuts and cheese just
before serving, tossing again to combine.