Summer BLT Salad

So summer hit me hard this year. Somewhere between July and August--when Frankfurt was having those record-shattering highs in the 100s and shade was no escape--the heat got to me. It settled in every corner on my body, and I found myself lulled into a state of pleasant apathy that made it impossible to want to do anything but lay by the pool. 

This included cooking or even thinking about food. Even going to the grocery store, which happens to be one of my most favorite places ever, seemed like work. I just could not be bothered. Eating a watermelon for dinner and calling it a day sounded like a grade-A plan right about then. And this my friends, this low point is where this recipe was born.

Desperation errr... necessity is the mother of innovation, they say. I guess it is at least kinda true, although I feel like it paints a much more glamorous picture than the reality of a somewhat sweaty, hungry, tired me staring into my nearly empty fridge. Regardless, on that trusty day, I threw all the things I could find to eat together and somehow the result was far more delicious than anything so easy deserved to be. This is the power of bacon. Fresh zucchini, squash, and tomatoes aren't so bad either, but we all know who the star in here.

I like to think of this salad as a healthier alternative to your classic BLT sandwich, minus the lettuce, which we all know was kinda the boring part anyway. Not only do skip the mayo slathered bread, but you're actually getting a decent serving of veggies in at the same time. The beans add a good source of fiber and protein and you still have the mouthwatering bacon in there to bring everything together.

Another thing I love about this meal is how little cooking is actually involved. You just sizzle up the bacon and the acidity of the lemon juice breaks down the zucchini and squash just enough while still keeping the dish fresh and bright. 

Tuscan White Bean & Asparagus Salmon Salad

On my last trip home to the U.S., I had the pleasure of exploring New York for a few days with my family to celebrate my mom's 60th. It was the trip of a lifetime, and one of the absolute highlights was a lunch I had at a little Italian restaurant in SoHo. Salmon with a crispy skin over a bed of cannellini beans, thinly sliced asparagus, pesto, earthy rosemary, and tons of freshly squeezed lemon juice. It was so simple, delicious, refreshing, and filling at the same time. Needless to say, it's been stuck in my head ever since. 

Since asparagus is still in season here, I took it upon myself to give recreating this dish a try last weekend. Hopefully the pictures speak for themselves, but hot damn, it was spot on and oh-so simple to make. The first words out of my boyfriend's mouth after trying this were "Wow!" And this is not something I hear often, since he is slowly becoming spoiled by all the good eats he gets living with me.

Perhaps best of all, though, this meal is incredibly healthy! It is high in protein and fiber and low in calories. It also is free of refined sugar and gluten for those who need to look out for that!

• Wild salmon: Wild salmon is one of the best sources of omega-3 fatty acid you can find. This is exciting because omega-3s promote heart health, brain health, circulation, blood sugar control, and even memory function! Other studies suggest they also help improve mood. Salmon also is a great source of protein, potassium, and the cancer-fighting trace mineral selenium. I can't in good conscious mention the health benefits of salmon without mentioning that there is a world of difference between farm-raised and wild salmon. Salmon gets its omega-3s and lovely pink color from its natural diet. Farm-raised salmon typical are feed grains and, as a result, contain more inflammatory omega-6 fats.
• Asparagus: While low in calories, these spears are high in antioxidants, fiber (blood sugar regulation and digestive health), potassium, folate, vitamin K (strong bones and healthy blood clotting). They also contain the anti-inflammatory and cancer-fighting compound quercetin. 
• Beans: Beans are incredibly rich in fiber, which aids our digestive health. Fiber slows digestion, regulating blood sugar levels and keeping us full. The roughage also acts like scrubbing bubbles to cleanse our colon and intestines, helping to push out unwanted waste products and free the microvilli, so they can better absorb nutrients. 
• Rosemary: You don't hear much about rosemary, but it contains caffeic acid and rosmarinic acid, which are anti-inflammatory, and have mildly antibiotic and antiviral properties. In animal studies, the oil has proven to protect the liver and inhibit tumors. It also contains compounds that help prevent the breakdown of acetylcholine, a neurotransmitter needed for memory and brain health.
• Lemon juice: Although lemon juice is acidic, it has an alkalizing and anti-inflammatory affect on the body. It also stimulates digestive juices and the liver to release bile.

Coconut Curry Chicken Salad Wrap

 

Creamy chicken salad jazzed up with curry powder, carrots, a splash of lime juice, toasted coconut flakes and cashews. If you’re in the mood to try something new without totally venturing out of your food comfort zone, then this is for you! No need to go to a specialty food store for exotic ingredients. Your regular grocer should have everything you'll need. I’m also loving that this is one of those meals that you can prep ahead of time and keep in the fridge for fast lunches and dinners.

This recipe happens to be another that’s inspired by one of my favorite lunch spots in Frankfurt called Kleine Anna. Their unique sandwich combinations leave me thinking about my order lonnnng after I leave their doors. My first attempt at bringing their delicious ideas home had me whipping up these roasted eggplant sandwiches with goat cheese and caramelized onions. I thought it was time to take a swing at my other regular order: a sandwich topped with a creamy curry-carrot spread, sliced turkey and arugula.

To make the meal a little healthier, I cut the carbs and decided to go with a wrap instead of bread, but you can also just eat it on top of a bed of greens with a little lime juice, olive oil and s&p.  I also added chicken breast for lots of low-fat protein that will keep me full. Instead of relying on full-fat cream cheese for flavor, I used non-fat Greek yogurt and added in healthier fats with the coconut and cashews. The result is an absolutely delicious, hearty chicken salad you can feel good about eating! 

So what are you doing for your body with this tasty meal?

• Keeping yourself full and energized while fighting sugar cravings: All the protein from the chicken and nuts plus the fiber from the carrots and celery slow digestion and keep blood sugar levels from spiking. This means you won't be hungry again for a while and won't have to fight annoying sugar crashes or cravings.
• Improving blood pressure + lowering stress levels: Celery contains the phytochemical called phthalide, which has shown in clinical traisl to relax muscle tissue in artery walls and thereby increase blood flow. 
• Stimulating your immune system : Carrots are a great source of alpha- and beta-carotene that the body converts to vitamin A.
• Helping your vision/eye health: Carrots contain lutein and zeaxanthin, two carotenoids, that help protect your eyes from macular degeneration and cataracts. The vitamin A from the alpha- and beta-carotene also boost your body's production of rhodopsin, which you need to see in dim light.
• Preventing cancer: High carotenoid intake (the stuff that gives carrots its bright pigment) is associated with a decrease of up to 50% in bladder, cervical, prostate, colon and esophageal cancer. The carotenoids acts as strong antioxidants that protect cells from the damage done to DNA by aging and free radials. Read more here. 
• Alleviating inflammation and arthritis: Curry powder is a mix of different spices and one of them is tumeric. In the spice world, tumeric is an allstar with strong antioxidant power. It's actually part of the ginger family and its ability to reduce inflammation is attributed to curcuminoids (the compounds that give tumeric that fantastic yellow color that stains everything). One curcuminoid in particular, curcumin, has been the focus of most anti-inflammatory research. Tumeric also improves cholestrol and its anti-tumor properties are showing promising results in animal studies. I'll stop here, but the list goes on. Read more from one of my favorite M.D.s Dr. Andrew Weil here.
• Boosting heart health: Cashews get a bad reputation because of their carb content, but they actually contain a high-level of heart hearthy monosaturated fat that is shown to be associated with lower levels of heart disease. Not to mention the nuts are filled with important minerals like magnesium, calcium, potassium, and selenium.

Mediterranean Pasta Salad

 

Where I come from in North Carolina, this is the time of year when your yard starts to look like the jungle in Jurassic Park. By the time you finish mowing the lawn, the grass is already back up past your ankles, and every plant in the garden is supersized thanks to the blazing days and almost daily afternoon thunderstorms. I am not exactly short, but it's safe to say there are tomato plants in my mom's veggie patch right now that are taller than me. In the humid heat of July, everyone and their mother starts to wonder if they planted too many "tamaters." The kitchen counter is covered with them and you have to think fast or toss all that precious goodness into the compost pile. Canned homemade spaghetti sauce is always a go-to option, but this salad is a great way to enjoy them while they are still fresh.

Juicy cherry tomatoes, salty feta, spicy baby arugula and savory sun-dried tomatoes with a few handfuls of pasta. This summer salad is quickly becoming a favorite at our house, because its fresh, filling and fast! Unlike most pasta salads that are heavy on the pasta, mayo and Miracle Whip, this one is packed with veggies that won't leave you feeling bloated or sluggish. It's a great option for those who want to go easy on the carbs without cutting them out all together. I like to think of it as happy middle ground that can please the pasta-lovers and the carb- or gluten-conscious alike.

To make this a gluten-free meal, just use a gluten-free penne. The Food Babe has a list of the healthiest gluten-free pasta options here. If you are feeling adventurous, replace the pasta with two spiralized zucchini. It makes for a totally different texture, but is still delicious! If arugula seems a bit too spicy for you, just reach for baby spinach instead. Make sure to wait until you are ready to eat before dressing the salad with lemon juice, since spinach does not seem to hold up as well against the acid.

Besides having fewer calories than your traditional pasta salads, this dish has a few other exciting things to offer:

• Arugula: Eating this leafy green is great way to strengthen your bones. One cup contains almost half your daily recommend value of vitamin K and it has just as much calcium as spinach. You can also absorb this calcium better than in spinach thanks to lower levels of oxalates, a substance which inhibits calcium absorption. Few people realize that arugula is also a cruciferous vegetable right alongside broccoli, cauliflower, kale and your other nutritional powerhouses. Just like all of them, arugula contains glucosinolates that mix with the enzyme myrosinase to produce isothiocyanates. This compound neutralize carcinogens in the body and has anticancer properties. Oh yeah, 1 cup = 5 calories. Unreal.
• Tomatoes: Vine-ripened tomatoes are a great source of vitamin C, vitamin A and B complex vitamins (boosts immune system, cell repair and metabolism). They contain the carotenoid lutein, which supports healthy vision and may help against macular generation. They contain three antioxidants, zero-carotene, phytoene and phytofluene, that help fight disease and prevent cell aging. The phenolic acid in tomatoes also helps fight lung cancer. When cooked (like in speghetti sauce :), tomoatoes are a rich soure of cancer-fighting lycopene.
• Red pepper: In terms of nutritional value, red peppers have a lot in common with tomatoes. They are also low in calories, a good source of vitamin A and C, and contain the cancer-fighting compound lycopene. They also contain the carotenoid beta-cryptoxanthin, which is believed to lower risk of developing lung cancer. Try to buy organic bell peppers when you can though, because this vegetable is considered one of the most pesticide-contaminated foods.

Caprese Tuna Salad

I've been trying to keep food simple lately. Work has been a little hectic lately. The kind of days where your to-do list runs off onto two pages. This has left me with little energy and time for cooking. That is why this recipe does not involve any pots, pans or heat. Just grab a bowl and a cutting board and dinner will be ready in 10. In fact, you don't even really need to measure things. Go ahead and eyeball it! Salad is salald.

This recipe just sings summer to me. Juicy ripe tomatoes, creamy mozzarella, aromatic basil and crisp cucumbers with a little baby spinach, tuna and balsamic vinegar. How can something so easy be so gooodd?? And actually good for you?

Tuna: Ridiculously high in protein and low in calories. One can has up to 42 grams of the stuff that helps you build and maintain your muscles, all for about 200 calories. A single can of water-packed tuna also contains around 200 percent of your daily recommended value for selenium. While you don't hear much about it, the trace mineral has antioxidant properties, prevents cell damage and protects against cancer.

Spinach: Aside from kale, this is probably one of the most nutrient-dense foods you can find! It is anti-inflammartory thanks to the compound quercetin. This may not sound like much, but inflammation is the cause of virtually all major diseases from heart disease and cancer to arthritis. It also packed with flavonoids that give spinach its antioxidants and anticancer properties. It contains carotenoids that protect against macular degeneration and promote eye health. It's one of the best sources of Vitamin K (strong bones), which activates a compound called osteocalcin that helps your bones hold onto calcium! It loaded with calcium, magnesium, vitamin A, C and D, folic acid and iron. I could say more, but I'll leave the list at that for now.

Tomatoes: Vegetable or fruit? Whatever you want to call them, they are a rich source of the carotenoid lycopene, which protects against cancer. Most notably, it has shown to protect against prostate cancer, but research also suggests it may protect against lung, stomach, pancreatic, colorectal, esophageal, oral, breast and cervical cancers.

Cucumber: Super hydrating which is just what you need when it's hot! They are very low in calories too and a surprisingly good source of vitamin K (strong bones).

Sesame Korean Beef Bowl

So after recovering from the blogathon that was the Sugar-Detox Challenge, I am finally back again with new recipes! This rainbow of a meal is light and fresh, but filling. My favorite part has got to be the caramelized beef. It's sweet and savory thanks to tons of fresh ginger, pressed garlic, a splash of soy sauce and a touch of coconut sugar (more on that below). I spoon this meat mixture into a bowl of crisp lettuce along with a little rice, crunchy red cabbage, sweet carrots and yellow bell pepper. Just top it all off with some sesame seeds and Sriracha and you have yourself a pretty kick-ass salad.  

The health rundown:

• Protein: Beef is very high in protein (building muscles) and good source of iron (transporting oxygen to brain and body). Regrettably, beef is high in fat and cholesterol so eat it in moderation, like in this salad, and opt for the lean version (90-95% fat free) when you can.
• High in fiber: The lettuce, carrots, cabbage and bell pepper are all high in fiber, which keeps you full longer, regulates blood sugar and is important for your digestive and heart health. The fiber ensures you have more time to digest and absorb nutrients and helps you eliminate toxins and waste from your digestive system more effectively!
• Great source of Vitamin A & C: The veggies are chock-FULL of this stuff. Think beautiful skin (cell repair), a strong immune system and eye health.
• Carotenoids: Your parents were actually right. The carotenoids lutein and zeaxanthin found in carrots promote eye health.
• Phytochemicals: Thanks to the indoles, dithiolethiones, isothiocynates and sulforaphane found in cabbage, this meal also helps protect you from cancer! They help fight damage from free radicals and carcinogens.

I also want to take a minute to talk about coconut sugar. Seeing as how I just finished my Sugar Detox, using "sugar" in my very first recipe post following it may seem a little...well hypocritical. But now that I've kicked my intense sugar cravings in the butt, I do like to include natural, unrefined sweetners in my diet. To read more about what natural sweeteners are great options, read this post by the Food Babe (so proud that she is from my hometown!). Coconut palm sugar is obtained from drying the sap from the coconut palm. Because it is not bleached it is full of vitamins and minerals that would otherwise be stripped away in processing. Food Babe explains: "It is naturally high in amino acids – has 10,000 times more potassium, 20 times more magnesium and 20 times more iron than conventional sugar." While they are not the most nutritious calories you will ever consume they are certainly not empty and the best part is you can use them in the same ratio in baking and cooking as regular sugar! Because it’s glycemic index is half of that of regular sugar, switching to coconut sugar lowers your risk of developing diabetes and makes sugar cravings less likely.

Mint & Chinese Cabbage Chicken Salad

When it starts to get warm outside I want something light and fresh to eat, but it also needs to fill me up. This low-carb, Asian-inspired cold chicken salad absolutely fits the bill. It's packed with protein and fiber that will keep you going for hours and the lime and mint brighten up everything. Oh yeah... and the dressing is to die for. It's the perfect balance of sweet, spicy, tangy and salty and the peanut butter gives it some real body.

The cabbage itself is also mildly sweet with a fresh crunch. Many people don't realize that this delicious green (and purple) vegetable is part of the same family as nutritional superstars like kale, broccoli, brussel sprouts and chard. And for good reason:

• It contains the phytochemical indoles, which help reduce the risk of cancer due to the way they alter estrogen metabolism and protect our bodies against the carcinogenic effect of pesticides. 
• Cabbage is also full of antioxidant plant compounds, such as carotenes, thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane and isothiocyanates, that protect the body against carcinogens and free radicals that promote aging. 
• Abundant source of soluble and insoluble dietary fiber, which helps reduce levels of bad cholesterol, improve digestion and boost nutrition absorption. 
• Good source of vitamin C and folates and contains calcium, magnesium, potassium as well as electrolytes.  

Asparagus and Dill Potato Salad

The weather in here is finally warming up (hopefully for good) and this means two things: it's asparagus season and the grill is being dusted off. This potato salad is a delicious way to celebrate both! It makes use of this incredibly healthy seasonal vegetable and goes great with a freshly grilled meat or veggies. The dish comes together fast, is easy to make ahead and keeps in the fridge if you're planning on inviting people over to grill.

 

In case you haven’t heard, asparagus is a powerhouse! Click here for its nutrition data and read on for the lowdown on the nutritional and health benefits this veggie offers:

• Ridiculously low in calories, cholesterol and fat: One cup of cooked asparagus is only 40 calories and contains no cholesterol or fat.
• Fights bloating and puffy eyes: The ratio of potassium (high) to soidum (low) creates the perfect electrolyte balance in your body so it lets go of excess water.
• Contains cancer-fighting, antiflammatory flavonoid quercetin. Inflammatory is considered the cause of pretty much every serious disease. Keep it low for good health!
• Helps protect blood vessels thanks to compound called rutin.
• Great source of fiber, which improves digestion, boosts nutrition absorption and lowers cholesterol. Thanks to a special kind of fiber called inulin, asparagus also feeds the good bacteria in your gut.
• Surprisingly high protein: Just 1 cup is packed with 4 grams of protein at a mere 40 calories!
• High in vitamins A&C: These antioxidants support eye health, boost the immune system and promote cell growth repair.
• Great for heart and circulatory system: Contains Vitamins E (treating and preventing diseases of the heart and blood vessels) and K (essential for healthy blood clotting and strong bones) as well as folate, iron (helps blood transports oxygen to body and brain) and potassium (heart health, helps prevent cramps and consumption linked with lower cholesterol).
• It is also a good source of Vitamin B6 (promotes metabolism, boosts immune system, lowers harmful levels of homocystine in blood), Calcium (strengthens bones), Magnesium (prevents cramping) and Zinc (great for skin/cell repair).

 

Honey-Lime Grilled Chicken on Strawberry Spinach Salad

 Grill season has started and I could not be more excited. While steaks, hamburgers and hot dogs have their place in my heart, sometimes I just want something healthier to throw on the grill. This honey-lime chicken marinade is one of my favorite go-to recipes for summer barbeques. It's sweet, tangy and a pinch of cayenne pepper adds a little spice!

The salad is also low in fat, high in protein, fiber, immune-system boosting vitamin C and a great source of tons of other vitamins and minerals. You get brain- and heart-healthy omega-3s from the avocado. The carrots are packed with carotenoids that are great for eye health. Strawberries have exceptional antioxidant properties as well as phytochemicals that are believed to help significantly inhibit the proliferation of cancer cells. 

Carrot, Apple & Beet Salad with Ginger-Lime Dressing

This glowing salad is the latest way I've been enjoying beets. I keep seeing people juice carrots, apples and beets together and figured they'd just as soon make a delicious salad. I only wish I had discovered this combo sooner, because the vibrant colors would have been a hit at holiday parties.

The  natural sweetness of beets is enhanced by the carrot and apple and perfectly balanced out by the fresh and tangy lime-ginger dressing. Besides coming together in no time, this raw-food dish also offers a number of health benefits:

• Low in calories, cholesterol and fat. High in fiber.
• Great for heart and blood health: Contains the phytochemical compound glycine betaine from the beets. This helps lower homocysteine levels (toxic metabolite) in blood that can result in the development of coronary heart disease, stroke and peripheral vascular diseases.
• Boosts energy: Beets are rich in B vitamins, such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), which play an important role in cell metabolism and helps the body unlock energy.
• Eye health: The carotenoids lutein and zeaxanthin from carrots work to protect eyes and prevent mancular degeneration.
• Inhibits tumor growth: A diet high in carotenoids, such as alpha-carotene, have been associated with a decrease of up to 50 percent in a number of difference cancers (colon, bladder, prostate, etc.). Recent studies show these benefits are seen with as little as one carrot a day. Read more here.
• Beets and carrots are also a good source of potassium, whichs helps couteract the detrimental effects of excessive sodium consumption, lower your heart rate and regulate your metabolism.
• Beets are high in folate (DNA synthesis) and iron (transport oxygen to body).

Roasted Beet & Carrot Winter Salad

Too cold for a salad, you say? Not when you cover your greens in warm roasted veggies! Sweet roasted beets and carrots on a bed of spicy greens sprinkled with creamy goat cheese, toasted pine nuts and a lemon-juice dressing.

But to be honest, I wasn't always a beet lover. In fact, I kind of hated beets until I tried this recipe from the Food Babe. It is so good I had to share it! My previous encounters had always been at the salad bar. Those pickled, gelatinous things made me feel like I was eating raw liver (not that I have tried raw liver). Despite this, I realllly wanted to get over myself and reap the benefits of beets (more on that below). So I'd chew and grimance, and grimance and chew. Until now that is!

Roasting turned out to be the perfect way to transform beets into deliciously tender yet crisp versions on themselves. They look like glowing jewels of goodness for crying out loud! How could I not love them?!

The benefits of beets:

• Rich in vitamins and minerals: Iron (carries oxygen to body), potassium (heart health), magnesium, fiber (digestive/colon health) and phosphorus; vitamins A, B & C; beta-carotene (eye & immune system health), beta-cyanine; folic acid. Beets are especially good for women (pregnacy & menstruation), because they help promote cell growth and replenish iron.
• Believed to be potent cancer fighter: That beautiful ruby red color that stains just about anything is thanks to a compound called betacyanin, which is believed to help prevent cancer.
• Blood purifier/Heart health: The folate and betaine in beets work together to reduce toxic levels of homocysteine, a natural amino acid that can harm blood vessels and contribute to the development of heart disease.

Cold Sesame Chicken Noodle Salad

Out of nowhere full-on, sweaty summer has arrived: temperatures in the 90s, soaring humidity, don't-even-bother-bringing-a-sweater kind of weather.

All I want when I come home is something cool and fresh. This salad is exactly what I was craving. Tangy, spicy and sweet Asian flavors coating succulent noodles and crisp snow peas – chilled to perfection with a hint of sesame.

Added bonus: you can whip out a batch ahead of time and it makes for superb leftovers. In fact, it’s best when left in the fridge for a while so the noodles and chicken really soak up the gingery, garlic dressing. It is one of my go-to dishes for summer potlucks.

If you are trying to cut down on carbs, just change the pasta to veggie ratio. When I want a lighter meal, I reduce the pasta by half and add more cabbage and snow peas. I also recommend adding bean sprout for an extra crunch!

What I love, besides the cool crunch, is that it is an all-in-one kinda meal. You don’t need a side or a salad, because everything is packed into one.  

Sweet & Sour Mango Chicken Salad

Now that is a meal-worthy salad. Juicy chicken, sweet mango, crunchy cabbage, creamy avocado, spicy radishes and crisp red peppers. Note the lettuce-to-everything-else ratio. I top it off with my tangy sweet and sour dressing. When I am craving something with more carbs, I just throw this into a wrap. Tada!

So often I hear people say "O, salad, I wish I could eat that for lunch, but it just doesn't fill me up." I promise you can be "one of those people" who is satisfied by a salad. You see... it's not so much the person as the salad. If you eat a bunch of iceberg lettuce covered in nonfat Italian dressing with a few baby carrots unloving tossed on top then OF COURSE it doesn’t fill you up. It's just water with some salt and sugar. I don’t think that fills ANYONE up. When I say salad, I mean something more like this.

I dare you to eat this salad and tell me you are not satisfied and full. You are getting around +25 grams of protein along with a huge amount of fiber from the veggies. Plus the carrots provide antioxidant benefits from carotenoids and big dose of vitamin A. The cabbage and red pepper are also great sources of vitamin C.

Vietnamese Shrimp Roll Salad

My favorite restaurant in the world is this little Vietnamese place called Lang Van in Charlotte, North Carolina. My family goes there to celebrate every graduation, birthday, anniversary, going-away or return home – basically any excuse we can think of to eat there. Every houseguest of ours will be brought there for at least one meal of their stay. The manager and head waitress, who has the mind of a steel trap, always warmly welcomes us before spouting off our usual order without blinking an eye.

The food there is incredible. Their tofu so good that my Grandpa Henry, a self-proclaimed tofu-hater, asked use to pass him seconds of “that chicken dish.” We didn't let him hear the end of that for a while. But I digress: Two of our favorites on the menu are fresh shrimp spring rolls and a spring roll salad. Both of them are just so ridiculously refreshing and delicious. The best part is that no matter how much of them you eat, you never get that disgusting greasy, bloated feeling of immediately regret that we know so well from Chinese food. This recipe is my best attempt to bring those dishes into my home and hopefully yours. 

6 Summer Salads

I still don't have summer weather in Germany, but back home in Charlotte, North Carolina, it's already in full swing. So I thought I'd make a compilation of my favorite summer salads! Light, crunchy and fresh simply translates to the perfect summer meal. The great thing about all these salads is that they will leave you full. While low on calories, they all are packed with protein, fiber and tons of vitamins and minerals so you can feel great about what you eat. When recipes are fast, delicious and healthy, you know you've won!

Quinoa Summer Salad with Mint & Lime

So the picture isn't exactly sharp, but the food was on point. A fresh summer salad with mint and lime. It’s exactly what I needed after a weekend of not-so-healthy eating. The weather was finally warm enough to grill again, which of course resulting in me eating a few bratwurst and a burger at a Sunday potluck. On the table alongside all the delicious desserts and sinful side dishes, someone brought along a healthy couscous salad with mint, feta and peas, which was the inspiration for my creation

But I didn’t want a side salad. I wanted something hefty that could pass as a meal on its own. For starters, I replace the couscous with quinoa, which has more then twice the fiber as well as more protein, iron and a host of other minerals. I also may have gone a little crazy with all the extra ingredients I added. I ended up putting in everything green I could get my hands on: peas, green beans, mint, cucumber, celery, lime, arugula. A can of white beans made it in there too… I know, I know, it sounds overwhelming, but I promise, it’s just fresh, delicious and filling. Spicy arugala, salty feta, crunchy celery, crisp green beans. And the mint and lime made it so bright and summery tasting. I wanted to go back for a second helping, but I literally just didn’t have the space in my tummy.

Sweet & Tangy Tuna Salad

Have you ever gone back and tried a food you remember hating as a child only to discover you now LOVE it and that your childhood self was an idiot? Well… I have. And oo was it worth it!

When I was younger, there was a long list of seemingly ordinary foods you could not get me to eat without a fight. This included hamburgers, spaghetti and quiche to name just a few. The list also happened to include my mom’s tuna salad. Not all tuna salad mind you, just hers. She would make it with grated carrots and apple chucks. Disgusting, I thought. Surely it’s slimy and repulsive and the texture is all wrong. I demanded plain tuna and she usually obliged, making a small bowl of tuna salad without all the add-ins for me. What a good mommy she is. 

Then, one day, I tried it again. Sweet carrots and apple, crunchy celery, tangy lemon. Low and behold: it was delicious! What a mistake I made all those years, eating my boring tuna salad. And I want to share the recipe with everyone else now! And as an adult, I can now also appreciate the fact that it’s super fast to make and requires minimal cleanup.

And you are doing your body a favor with this meal: The tuna salad is packed with protein (about 40 grams in one can!) and is super low in carbs and fat! If you use wild tuna, you are getting a great source of heart-healthy omega-3 fatty acids. Plus the carrot and apple give you fiber, vitamin A and C. Carrots also contain carotenoids, an antioxidant found in plants that is associated with a range of health benefits by helping protect your cells from damage that causes aging and cancer. To read more about what antioxidants are and what they can do for us, check out this Huffington Post article.

Asian Noodle Salad

This salad is addictive. Like addictive in the same way that Pringles are addictive. Like once you start, you won't want to stop until you have literally finished everything and licked your fork... and maybe the bowl.

This may seem meaningless coming from someone who clearly already loves salads (see my other salad posts) so I'll put this in perspective: I packed my rugby-playing boyfriend this salad for lunch and the first thing he said when he came home today was "We've gotta make that salad again." A true sign that this salad has magical powers of being deceptively healthy.

The recipe was inspired by one posted by The Pioneer Woman. I've kept the main ingredients largely the same, but my version adds eggs, peanuts, sesame seeds, Sriracha, rice wine vinegar and fish sauce and uses considerably less oil, soy sauce and sugar. So you can feel that much better about eating it.

And it’s already ridiculously healthy to start with! You are getting a huge boost of vitamins A, B6, C, E and K as well as fiber with the baby spinach, napa cabbage, red cabbage, bell peppers, sprouts, grated ginger and garlic. This is strengthening your immune system, bone development and vision as well as helping regulate your blood sugar. All that with only a handful of calories. The red cabbage also contains the antioxidant flavonoid anthocyanin. They are the same dark pigment, which gives blueberries and other dark berries their antioxidant properties. Antocyanin has shown to fight oxidation of cells, which leads to cell aging, cancer and inflammation. This makes it great for improving cardiovascular health.

Tuscan Salmon Salad with Balsamic Rosemary Black Beans

Fresh. Fast. Easy. This salad is perfect for a hearty lunch or even dinner when you are short on time and can't be bothered to get out a pan. My mom would make it in Spring and Summer when she didn't want to turn on the stove or oven, which would only have made our kitchen even warmer than it already gets in hot, humid Charlotte. All you'll need is a cutting board and a bowl!

Despite how simple this is to prepare, it makes quite a culinary impression. I attribute this all to the rosemary. It's aromatic, earthy and absolutely delicious, but not a combination I would have come up with on my own. And the colors make it just so attractive and appetizing. If you are feeling extra fancy, like garden party fancy, you can sprinkle pine nuts and violet flowers on top.  This is sure to impress even Ina Garten herself.

Besides looking and smelling wonderful, this meal is also great in terms of nutrition. Healthy fats, high protein and fiber along with a long list of vitamins and minerals.

Wild salmon is one of the best sources you will find for essential omega-3 fats, which your body cannot make on its own. The fats are linked to a long list of health benefits from improved brain function and cardiovascular health to lower triglyceride levels in blood, reduced inflammation in the body and cancer prevention. There is also a long list of interesting articles on this topic, but here are a few: Mayo Clinic, Webmd, Sciencedaily.com, Forbes (with link to UCLA study)

Black beans are packed full of wonderful fiber. The fiber helps you regular blood sugar, stay full longer and prevent spikes in the hormone insulin, which tells your body to store sugar in fat cells. Plus they give you protein!

Celery provides you with a good dose of vitamins and minerals despite containing only 10 calories per stalk. They are good source of vitamin A, C, K and B6, riboflavin, calcium, magnesium, carotenoids, folic acid and fiber. Plus they are shown to help lower blood pressure thanks to their phyochemicals called phthalides, which help relax muscles in artery walls and reduce stress hormones. Celery also has cancer fighting properties: Acetylenics and apigenin are shown to stop the growth of cancer cell.

Garlic consumed raw acts as an antioxidant, antimicrobial, antiviral and anti-parasitic addition to the dish. Plus, it's shown to help lower bad cholesterol without bringing down the good high-density lipoproteins we need.

Rosemary contains caffeic acid and rosmarinic acid, which are anti-inflammtory and may help reduce inflammation associated with asthma, liver disease and heart disease. It also helps with Alzheimers by preventing the breakdown of the neurotransmitter acetylcholine.

Lemon Chicken Salad with Walnuts Apples & Feta

This is the kind of salad you don't feel bad about shelling out nine bucks for at a cafe. It won't leave you hungry and every bite tastes like heaven. It's the kind of salad you THINK you can't make for yourself. But OoOO you CAN!

See, I think I've finally cracked the code to those bougie cafe salads. It's that combination of fruit, nuts and cheese that sets their salads a bar above the rest. Think about it. Strawberries, apple, mango? Cashews, almond slices, walnuts? Blue cheese, parmesan, feta? It can be yours!

This is just one combination I came up with: