by Heather | Apr 1, 2019 | chicken, fruit, general health, gluten free, greens, recipe, salad
Chicken-Berry Salad
Ingredients:
3 cups salad greens
½ cup grape tomatoes
½ cup chopped salad veggies, your choice: peppers, carrots, onions, etc.
1.5 tbsp olive oil
1.5 tbsp apple cider vinegar
Salt and pepper to taste
3 oz grilled or roasted chicken, chopped
¼ to ½ avocado, sliced
1 cup berries: sliced strawberries, raspberries, blueberries, blackberries, pomegranate seeds, whatever you like
2 tbsp pumpkin or sunflower seeds
(optional: 2 tbsp crumbled goat cheese)
Directions:
Wash salad greens and place in big salad bowl. Add in the grape tomatoes, salad veggies and chicken.
In a small bowl, whisk together the oil and vinegar and add in the salt and pepper to taste. Whisk again as you pour over the salad greens. Toss together to mix.
Add the chicken, avocado, berries, pumpkin/sunflower seeds and optional goat cheese and toss again. Serve and enjoy!
by Heather | Sep 24, 2018 | cooking, fruit, gluten free, greens, recipe, salad, sweet, vegan, vegetarian
Sautéed Pears & Plums
Ingredients:
• 1 firm red pear, cored and thinly sliced
• 2 plums, thinly sliced
• 1/4 cup sunflower seeds
• 1/4 cup pumpkin seeds
• 3 tablespoons olive oil, plus more for cooking
• 2 tablespoons Balsamic vinegar
• 1 small garlic clove, minced
• 6-8 cups arugula
• Generous pinch of sea salt
• Black pepper
Directions:
1. Heat a large pan over med-low heat. Add 1-tablespoon olive oil. Sauté the pears for 2-3 minutes per side, until soft and brown around the edges. Set aside. Repeat with the plums.
2. Meanwhile, toast seeds in a dry skillet over med-low heat. Stir to prevent burning (about 3-5 minutes).
3. In a small bowl, whisk the olive oil, vinegar and garlic until emulsified. Season to taste with salt and pepper.
4. Toss arugula with the dressing. Top with the seeds and fruit. Season to taste.
5. Enjoy!
by Heather | Aug 1, 2018 | gluten free, recipe, salad, vegan, vegetarian
Heirloom Tomato Avocado Caprese Salad
Ingredients:
• 4 medium heirloom tomatoes
• 3 medium avocados
• 1 bunch fresh basil
• 1 lemon juiced
• Extra virgin olive oil
• Aged balsamic vinegar
• Sea salt & fresh ground pepper
Directions:
1. Cut the avocado in half and remove the pit. Remove the peel and slice into evenly cut slices. Lightly toss avocado in lemon juice.
2. Slice tomatoes and sprinkle with salt.
3. Layer tomato slices, avocado slices, and basil leaves. Drizzle with olive oil and balsamic vinegar. Salt and pepper to taste.
by Heather | Dec 5, 2017 | gluten free, greens, recipe
Oil-Free Vegan Arugula Pesto
Ingredients:
1 cup fresh arugula
1 cup fresh basil
1 tablespoon freshly squeezed lemon juice
2 to 3 cloves garlic, to taste
1/2 cup raw walnuts
1/4 cup water
1/4 teaspoon salt, plus more to taste
Directions:
Combine all of the ingredients in a small food processor (I use this one) and process until everything is broken down. I prefer my pesto to have a bit of a chunky texture, but you can use a blender if you would like a smoother result.
Recipe credit to Megan Gilmore.
by Heather | Jul 6, 2016 | gluten free, recipies, salad, vegan, vegetarian
Detox Kale Salad with Lemon Parsley Dressing
INGREDIENTS:
Detox Kale Salad:
– 1 head lacinato (dino) kale, leaves thinly sliced
– 1 head Russian red kale, leaves finely chopped
– 1/2 red bell pepper, cut into matchsticks
– 6 small radishes, thinly sliced
– 1 medium carrot, peeled and grated
– 1/2 small cucumber, peeled and thinly sliced
– 1 large ripe avocado, peeled and diced
– 9 oz. roasted beets, diced
– 1/2 raw walnut halves, chopped
Lemon-Parsley Dressing:
– 1/4 cup + 1 tablespoon avocado oil (can also use grapeseed or olive oil
– 1/4 cup fresh lemon juice (1 large lemon)
– 1 clove garlic, minced
– 1/4 cup packed fresh parsley leaves
– 2 teaspoons pure maple syrup
– 2 teaspoons stone ground mustard
– pinch of salt
INSTRUCTIONS:
-Preheat oven to 400 F. Cut off beet greens, clean beets and wrap loosely in foil. Once the oven has reached 400, add the beets and roast for 50-60 mins. Remove when done, allow to cool, and remove the skin (should come off easily). Dice beets.
– Wash the kale leaves under cold water and pat dry with a paper towel. Remove the stalks and discard. Finely chop the leaves and place in a large serving bowl.
– Add the remaining ingredients to the serving bowl and add desired amount of dressing. Toss everything together to combine.
Prepare the Lemon-Parsley Dressing:
– In a small blender or food processor, add all of the ingredients for the dressing and blend until smooth and creamy. If you don’t have a small blender, whisking the ingredients together in a bowl works well, too. [Adapted from LoveBeets.com]
Yours in good health,
Heather
Health Coach & AFAA Certified Personal Trainer
FitEffex@gmail.com
(508) 523-6143