My Everything but the Kitchen Sink Salad

INGREDIENTS

Chopped Romaine Lettuce
Chopped Kale
Roasted Sweet Potatoes
Cooked Quinoa
Baked Salmon
Hard Boiled Egg
Pomegranate Seeds
Homemade Balsamic Vinaigrette

DIRECTIONS

1. Roasted Sweet Potato: Clean, peel and cut your raw sweet potato in 1 inch diameter cubes. Toss with some coconut oil and your favorite herbs (garlic, pepper etc.) and roast in a 425 degree oven for about 40 minutes until cooked and crispy on the outside.
2. Fluffy Quinoa: To cook quinoa you will need one part quinoa and two parts liquid. For example, to make one cup of dry quinoa, you will need to add 1 cup of dry quinoa to two cups of water/chicken stock/vegetable stock. Cook on medium high for about 20 minutes.
3. Baked Salmon: Place a piece of thawed salmon onto a baking sheet lined with foil and sprinkle with your favorite herbs (parsley, oregano, pepper, garlic etc.). Bake at 400 degrees for about 12-15 minutes. The juice in the salmon is so moist that you wont even need oil!
4. Hard Boiled Eggs: Place eggs in regular temperature water then bring to a boil for 12 minutes on high. Turn the heat off and keep eggs in the water for another 5 minutes before peeling. 
5. Homemade Balsamic Vinegar Dressing: In a blender, add juice of two lemons, apple cider vinegar, dark balsamic vinegar, some olive oil, fresh garlic, dijon mustard, onion powder and pepper. Blend all the ingredients together and you have yourself a clean dressing you can use throughout the entire week!

BBQ Tofu Salad

INGREDIENTS

• Extra Firm Tofu (Pressed and Cubed)
• Romaine Lettuce
• Corn
• Tomatos
• Carrots
• BBQ Sauce (I use Stubb's)
• Favorite Ranch Dressing

DIRECTIONS

1. Start by preparing the tofu:

• Place block of extra-firm tofu on a plate with a few paper towels both underneath and on top of the tofu.
• Place something heavy on top of the tofu to press all of the water out (I use a big cooking pot with some water).
• Let stand for 30 minutes.
• Cut tofu into cube sizes and toss with some BBQ sauce (I do this in a big bowl to make sure every part is coated).
• You may add as much or as little BBQ sauce as you want.
• Place in a 400 degree oven for 40 minutes, flipping half way for equal cooking on all sides.

1. To build your salad, start with Romaine Lettuce as a base.
2. Top with Corn, Tomato, Carrots and BBQ Sauce.
3. Add Ranch dressing and that's it!

Black Bean and Mango Salad

INGREDIENTS

Black Beans
Cubed Mango
Chopped Tomato
Cubed Avocado
Corn
Cilantro
Chopped Red Onion
Lime Juice
Pepper

DIRECTIONS

1. Throw all ingredients together and toss with Lime juice!

Hearty Farro Salad

INGREDIENTS

Farro
Broccoli
Kidney Beans
Brussel Sprouts
Carrots
Fat Free Feta Cheese
Lemon
Balsamic Vinegar

DIRECTIONS

1. Farro: bring 2 1/2 cups of water to a boil, add 1 cup of farro, cover and cook for 25 minutes
2. Steamed broccoli: either use a steamer OR place broccoli in boiling water for 5 minutes then drain
3. Steamed carrots: either use a steamer OR place carrots in boiling water for 5 minutes then drain
4. Kidney beans: soak kidney beans overnight, cover and cook beans in water for 45-50 minutes
5. Combine all of the ingredients and top with lemon juice and balsamic vinegar

NUTRITIONAL BENEFITS

Farro: An ancient grain new to american cuisine. It has about 12 g of protein in 1 cup serving (more than barley, brown rice and quinoa). It has about 10 g of fiber in 1 cup serving (more than other grains), it has 120 mg of magnesium (magnesium assists muscle boosting, lowering blood sugar and nerve health).

Brussel Sprouts: Help lower cholesterol. Good source of Iron, Magnesium, Fiber, Vitamin A, Vitamin K and Vitamin B6.

Feta Cheese: Good source of protein, Vitamin B12 and calcium.

Kidney Beans: Lower blood sugar levels after a meal. Great source of dietary fiber and folate.

Carrots: Great for improved complexion with carotenoids.

Broccoli: Assists the body with detoxification and is an anti-inflammatory. Good source of protein, iron, fiber.



Citation: http://nutritionista.self.com