Fit Happens




Fit Happens

 

Quinoa Salad

By Kelly

I love this salad because quinoa is a high protein grain

1 cup quinoa

¼ cup red onion

¼ cup scallions

¼ cup Kalamata olives

Cherry tomatoes

Feta cheese

 

Dressing: olive oil, lemon juice, salt, pepper, dried oregano, garlic

 

Cook quinoa as directed. 

Chop red onion, scallions, olives, and tomatoes into whatever quantity you like.  Sprinkle in feta cheese.

Mix dressing ingredients together in a bowl then stir into quinoa.

 

Arugula Salad

By Lesa

 

Arugula
pine nuts
cherry tomatoes
grape seed oil
sea salt

Place arugula in a bowl add cherry tomatoes & pine nuts.

Toss with grape seed oil and sprinkle sea salt on top.

 

 

Mary Anne's Quinoa Salad

1 cup quinoa

(cook in organic chicken broth or veggie broth)

1 cup black beans (rinsed)

1 avocado (chopped)

Cherry tomatoes

Fresh spinach (however much you want)

Cilantro (sprig)

 

Dressing: olive oil, lemon juice, sea salt, pepper

Mix all together

Field of Greens Salad

By Kelly

Field of Greens Mix

Purple cabbage

Radish or grated beets

Scallions

Grated carrots

Sliced almonds

Feta cheese sprinkle

Yummy Dressing

By Julie

I absolutely love this dressing.  I put it on my chicken to marinade as well.  This dressing makes me crave salads.

2/3 part Murukan Seasoned Rice Vinegar

1/3 part light olive oil

4-5 minced cloves

½ lemons squeezed

Fresh ground pepper

 

Mix all together in a bowl and pour into a bottle.  You can keep it in the pantry

Caesar Salad

By Kelly

Hearts of romaine lettuce

Parmesan cheese

Pepper

Croutons (toast sprouted grain bread and add a bit of butter and garlic powder…break up into salad)

Caesar dressing

 

Napa Cabbage Salad

By Kelly

This salad is great to take to a party.

You don’t have to mix the dressing together with the cabbage until ready to serve.

 

Napa Cabbage (very crunchy)

Avocado

Lemon

Light olive oil

Salt/Pepper

 

Squeeze same amount of lemon juice to light olive oil in bottom of bowl.  Add chopped avocado and salt/pepper.  Cut up Napa cabbage and put on top of dressing.  When ready to serve, mix cabbage and dressing together. 

 

Taco Salad

By Kelly

This is a very low calorie dish but high in protein. 

Romaine lettuce

Mixed greens

1lb. of ground chicken, turkey, or organic beef…found at Costco

Tacos seasoning (Whole Foods has a great organic blend)

1 cup Brown rice

1 can Black beans

Sliced cherry tomatoes

Avocado

Onions

Chips (organic stone-ground)

salsa

 

Break up chips on bottom of bowl, then layer all the other ingredients.  Use as much lettuce as you can, then use the salsa for the dressing.

Rip’s Sweet Potato Bowl

 (Engine 2 Diet)

This is so colorful and tasty…lots of flavors and lots of fiber.

1 large cooked sweet potato, skin removed, cut into cubes

1 mango, peeled, seeded, and cut into cubes

1 red bell pepper, seeded and chopped

1 can black beans, rinsed and drained

1 avocado, peeled, seeded, and chopped

½ bunch fresh cilantro

Juice of 1 lime

Balsamic vinegar to taste

 

Mix all together, drizzle with lime juice and vinegar.  Stir gently.

 

 

Greek Salad

By Kelly

 

Romaine lettuce

Kalamata olives

Feta cheese

Chunky tomatoes

Artichoke hearts (soaked in water, not oil)

Red onions

Oil/Vinegar

Spinach Salad

By Kelly

 

Fresh spinach

Red onions

Sun dried tomatoes

Pecans or walnuts

Balsamic vinegar

Bean and Corn Dip

By Linda

 

1 can black beans, rinsed and drained
1 can corn, drained
cilantro
3 Tbs olive oil
3 Tbs balsamic vinegar
3 Tbs lime juice
cumin
diced tomato (fresh, not canned)

Mix together!

 

Greek Lentil Salad

By Gretchen

 

Mix 

1/4 cup chopped red onion

1/2 cup canned lentil, rinsed and drained

1/4 cup chopped tomato

1/4 cup chopped cucumber

2 Tbsp red wine vinegar

1 Tbsp canola oil

Sprinkle with crumbled feta cheese and 2 tsp dried oregano

 

Total calories 383
 

Summer Cole Slaw Salad

 

Napa cabbage

Red cabbage

Green onions

Grated carrots

Celery

Sliced almonds

 

*cut up as much as you want in a bowl and mix with a healthy Cole Slaw Dressing.  (Go light with the dressing)  I used Marie's brand.  I like eating this with grilled chicken, inside of fish tacos, or on top of a garden burger.