Either/Or Winter Green Salad

You know me, I just have to throw in one last salad before the holidays hit.  I've made versions of this salad both big and small for several gatherings this season.  It is fast, colorful, and totally delicious.  I think my sister-in-law dreamt about this salad for days after Thanksgiving. It was that good :)

Either/Or Winter Green Salad
by www.trainermomma.com

Baby spinach or romaine lettuce
Mandarin oranges (fresh or canned) or diced navel oranges
Pomegranate seeds or Craisins
Roasted slivered almonds or chopped pecans
Goat or feta cheese, crumbled
Poppy seed dressing or Balsamic Vinaigrette dressing *

Decide if you want a sweet salad or a tart salad, and assemble your chosen ingredients to taste.  Top with your favorite dressing and toss to coat.  YUM!

** You can make these dressings or just buy them when pinched for time.

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Winter Fruit Salad

I'm a fruit salad junkie, however, during this season I'm sure missing my cantaloupes, watermelons, mangos, and other killer summer fruits.  That doesn't mean, however, we still can't enjoy a fruit salad.  Using all the amazing citrus and apples winter has to offer, you can throw together a pretty tasty and pretty looking fruit salad for your family or dinner party.

Winter Fruit Salad
by www.trainermomma.com

2-3 navel oranges, thinly sliced and cut in half, peel still on
1 pink grapefruit, thinly sliced and cut into fourths, peel still on
2 Granny Smith apples, thinly sliced
berries (I used blackberries, but anything will do)

I like to use my trifle bowl when assembling this salad.  I start with a layer of oranges on the bottom, then the green apples, followed by the grapefruit quarters on their sides, then a layer of berries.  If there is space in the center, I fill it with the leftover fruit.  I then put a layer of green apples, followed by more oranges, topped with the remainder of the berries.

It really doesn't matter how you arrange it.  The colors are beautiful and the fruit is delicious!

For a printable version of this recipe, click here.

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Delicioso Mexican Green Salad with Cilantro Lime Vinaigrette

Fit Mommas Rebecca and Christie and I were talking about their upcoming food challenge:  the upcoming Christmas party at church.  It always seems to be a land mine of calories and any sort of redeeming nutrient is drowning in sauces, cheeses, white flour and butter (I say that only in a loving way, of course :).  Their party also has an interesting twist since it will be Mexican themed.

Their question was:  What can I bring that I would actually eat?  Is healthy even possible?

I gave my immediate answer to everything, including world peace:  make a salad!

I always seem to turn to this blog first when trying to conjure up to eat.  Pam has got delicious, healthy food down to a science.  I made her salad a few weeks ago for a dinner party and thought it would be just the thing for Christie and Rebecca's Christmas party.

Delicioso Mexican Salad with Cilantro Lime Vinaigrette
by www.trainermomma.com
source:  For the Love of Cooking

1 head of romaine lettuce, torn into bite sized pieces
Handful of grape tomatoes
2 green onions, sliced
2 small baby bell peppers - red, yellow or orange, diced
1/2 cup black beans
1/2 cup sweet frozen corn, thawed
1 tbsp raw or toasted pumpkin seeds
1 avocado, diced
2 tbsp cotija cheese
1 handful of crushed baked tortilla chips
Cilantro Lime Vinaigrette (recipe below) to taste

In a large salad bowl add all the ingredients.

Cilantro Lime Vinaigrette:
1/2 cup of chopped cilantro
1/4 cup canola oil
1-2 tbsp fresh lime juice
1 tbsp apple cider vinegar OR red wine vinegar
Salt and pepper to taste
1 clove garlic, minced
1/2 tsp oregano

Mix all the ingredients in a food processor or blender for about 30 seconds.  Drizzle onto salad and mix well.

¡Muy bien!

** I typically double this entire recipe to fill a large salad bowl.

For a printable version of this recipe, click here.

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Black Bean Salsa/Salad

I can feel it.  The holidays make everything go on fast forward and I have a hard time keeping up.  I'm leaning on fast, healthy food right now -- and this one is a winner!

A teacher at my son's preschool just handed this beauty to me a few weeks ago and I've already made it twice (thanks, Kristin!).  Anyone who gives me a new recipe has an instant new fan:  me.

This stuff is as fast as it is addicting.  It is similar to the Summer Black Bean Salsa/Salad I posted a while ago, however the dressing is very simple and there is a bit less chopping.  Perfect to get us through the holidays!

Keep 'em coming, Kristin! :)

Black Bean Salsa/Salad

by www.trainermomma.com

source: www.pauladeen.com

2 15-oz cans black beans, rinsed and drained

1 17-oz pkg frozen corn, thawed

2 large tomatoes, diced

1 large avocado, diced

1 small onion, diced

1/4 cup fresh cilantro, chopped

2 Tb lime juice

1 Tb red wine vinegar

salt and pepper to taste

Mix all ingredients in a large bowl and chill.  Taste and add salt, pepper, and lime juice as necessary.

Serve with baked tortilla chips as an appetizer or with grilled chicken as a meal.  Kristin suggests using this with eggs and lettuce wraps.  She also has tried adding mango and jalapeno and both were home runs.  This is the recipe that keeps on giving.

Makes 10 cups.  1 cup is 146 calories.

For a printable version of this recipe, click here.

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Pear and Pecan Salad

This is an easy one to throw together for a big crowd.  I use this one on Sundays frequently.

Pear and Pecan Salad
by www.trainermomma.com

romaine lettuce, torn
baby spinach
1 or 2 pears, sliced
1-2 tomatoes, diced
3-4 bunches of green onions
1 handful of Craisins
1 handful of pecans, roasted
4-5 oz of goat cheese, crumbled
balsamic vinegar
olive oil

Get a very large salad bowl and just start throwing all the goodies in the bowl.  Add as many ingredients as suits your fancy.  Remember, however, to go easy on the high calorie foods:  Craisins, pecans and goat cheese.

Mix with salad tongs.  When you load up your plate, drizzle with a bit of balsamic vinegar and about a tablespoon of olive oil.

YUM!

For  a printable version of this recipe, click here.

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Chicken Hawaiian Salad

If you haven't noticed yet, in addition to green salads,  I LOVE CHICKEN SALAD.  Despite my love affair with it, nobody else in my family likes it.  I don't get it.  They like tuna salads, but no chicken salad?!?

Whatever.  More for me.

Chicken Hawaiian Salad

by www.trainermomma.com

adapted from Kirkland Signature Recipes

1 12.5 oz can of canned chicken

1/2 cup celery, diced

1 medium apple, chopped

1 cup pineapple chunks (tidbits would work even better)

2 Tb raisins

2 tsp toasted sesame seeds (when toasted it really brings out the taste)

3 Tb Miracle Whip, light or light mayo

1/2 tsp curry powder

Combine chicken, celery, apple, pineapple, raisins and sesame seeds in a large bowl.  

Mix Miracle Whip and curry powder in a smaller bowl.  Mix in with chicken mixture and toss to coat.

I like to eat this on a bed of greens or in a wrap for food on the go.

168 calories per cup.

Find a printable version of this recipe here.

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Leafy Green Salad With Albacore Tuna

Leafy Green Salad with Albacore Tuna

by www.trainermomma.com

2 cups romaine lettuce, torn

1/2 medium orange, sliced and chopped

1 stalk celery, chopped

1 Tb avocado

2 oz albacore tuna, packed in water

1 Tb Miracle Whip, Light (optional)

1 Tb Craisins

1 Tb almonds, slivered

1 Tb Poppy Seed Dressing

Mix tuna and Miracle Whip in a separate bowl.

Lay lettuce on large plate and top with all the goodies.  Add the tuna mixture and top with Poppy Seed Dressing.

330 calories.

For a printable version of the this recipe, click here.

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Citrus Spinach Salad

Yet another salad to feed my salad obsession.

This salad is one we ate at a favorite restaurant of ours on the River Walk called the Iron Cactus.  I love how this can be a meal in itself when paired with some lean protein or as a side salad.  The grapefruit is the shining star in this dish.

Citrus Spinach Salad
by www. trainermomma.com
source: adapted from the Iron Cactus

2 cups baby spinach
1/4 of a medium grapefruit
1/2 of a medium orange
1/4 cup blueberries
2 Tb pecans
1/2 cup garbanzo beans
2 Tb goat cheese, crumbled
2 Tb Orange Citrus Vinaigrette dressing (find recipe here)

Just pile all ingredients on top of spinach.  Drizzle with Orange Citrus Vinaigrette.  Yuuuum.

375 calories.

For a printable version of this recipe, click here.

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Orange Citrus Vinaigrette

This is a delightful, light dressing that is high on taste and low in calorie.  This goes great with the Citrus Spinach Salad.

Orange Citrus Vinaigrette
by www.trainermomma.com
source:  allrecipes.com

2/3 cup rice wine vinegar
1/3 cup orange juice
2 tablespoons olive oil
2 tablespoons chopped fresh cilantro
1 tablespoon Dijon mustard
2 teaspoons minced garlic
1 teaspoon honey

Put all together in a jar, screw lid on tight, and shake vigorously until mixed well.

Makes 16 tablespoons.  20 calories per tablespoon.

For a printable version of this recipe, click here.

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Southwestern Rice & Pinto Bean Salad

WOW.  I found this beauty and enjoyed for lunch for nearly a week.  Yes, it does taste as good as it looks.



Southwestern Rice and Pinto Bean Salad
adapted from Eating Well by www.trainermomma.com

1 cup brown rice, cooked and cooled (after it is cooked it should end up to be around 2 cups)
2 teaspoons cumin seeds, or 1 teaspoon ground cumin
1/4 cup olive oil
1/4 cup sherry vinegar
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1 large clove garlic, crushed and peeled
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
2 15-ounce cans pinto beans, rinsed
8 scallions, trimmed and sliced (about 1 1/2 cups)
1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)

Toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.

Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.

Makes 8 servings at 244 calories for each 1 cup serving.

For a printable version of this recipe, click here.

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Green Salad with Meatballs and Peppers

So, while the rest of the family is eating meatball sandwiches, I prefer throwing my protein on a salad instead.

Green Salad with Meatballs and Peppers
by www.trainermomma.com

1 1/2 cups baby spinach
1 1/2 cups romaine lettuce, shredded
5 meatballs, slightly warm (find recipe here)
1/2 of a roma tomato
1/3 of a cucumber
4 baby carrots, sliced
1/2 cup red, orange bell peppers, sliced
2 Tb feta cheese, reduced-fat
2 Tb Kraft Sicilian Roasted Garlic Balsamic Vinaigrette dressing

Lay the spinach and lettuce down and top with the rest of the vegetables, meatballs, and feta.  Toss with the dressing and whala!  Yum.

285 calories.

Click here for a printable version of this recipe.

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Corn on Cob and Sweet Potato Salad

This summer has brought us corn on the cob by the truckful (OK, really not that much, but we wish).  We can't seem to get enough of it, but it always seem like I have several extra pieces that live in the refridgerator for too long.  So, what better thing to do than to add it to a salad? :)



Corn on the Cob and Sweet Potato Salad
by www.trainermomma.com

2 cups spinach
1/2 corn on the cob, with corn cut off
4 oz spicy chicken breast, baked
1/2 cup sweet potato, cooked and cubed
1 tsp olive oil
1 Tb rice vinegar
Dashes of favorite seasoning blend

Mix oil and vinegar together and season with seasoning blend.  Throw the rest of the ingredients together and drizzle with dressing.

324 calories

For a printable version of this recipe, click here.

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"Anti-Salad Dressing" Salad

This is a breakthrough for me.  I could not figure out what kind of dressing to throw on this beauty.  I was starving, so I didn't want to make one.  None of my standby Light dressings looked good.  So, I did what I've been too chicken for years to do:  I only sprinkled it with lemon juice.  And the verdict?  I liked it!  It was very clean and refreshing.  Why did it take me this long to try it?

"Anti-Salad Dressing"  Salad

by www.trainermomma.com

1 1/2 cups of romaine

1 1/2 cups of spinach

1 Gardenburger

1/4 cup kidney beans

1/4 cup green pepper

1/4 cup red pepper

1 roma tomato

2 Tb green onions

a few Tb of lemon juice

283 calories

For a printable version of this recipe, click here.

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Chicken Craisin Salad

I can't help but order different versions of this salad at different restaurants.  I finally started making it at home and cannot get enough.

Chicken Craisin Salad

by www.trainermomma.com

2 cups spinach

4 oz spicy chicken, baked (my favorite rub is here)

2 Tb craisins

1/8 of an apple, chopped

2 Tb feta cheese, reduced fat crumbles

2 Tb pecans, chopped

2 Tb Poppy Seed dressing (find recipe here)

Just chop it up and enjoy!

424 calories

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Apple and Red Pepper Spinach Salad with Cottage Cheese

Surely you've got all these ingredients in your refrigerator.  I adore cottage cheese on my salads.  Great texture, tons of protein, and a bit of salt.  Yum.

Apple and Red Pepper Spinach Salad with Cottage Cheese

by www.trainermomma.com

2 cups spinach

1/2 cup low fat cottage cheese

2 Tb walnuts, chopped

1/2 of an apple

1/4 cup red pepper, chopped

2 Tb green onion

2 Tb Kraft Light Parmesan Asiago Balsamic Vinaigrette (now say that 3 times fast)

334 calories

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Asian Chicken Slaw

My friend Katie is a whiz in the kitchen and pretty much at everything else she touches.  She served this to us gals at a luncheon at her house and I've been making it myself ever since.  It is THE crunchiest salad on the planet.  

Asian Chicken Slaw
by Cooking Light, August 2007

SLAW:
2 1/2 cups shredded cooked chicken breast (about 1 pound)
3/4 cup finely chopped celery
1/2 cup chopped sugar snap peas
1/2 cup chopped red bell pepper
1/4 cup finely chopped onion
1 (10-ounce) package angel hair slaw
1 (8-ounce) can sliced water chestnuts, drained

DRESSING:
1/4 cup cider vinegar
1/4 cup rice wine vinegar
2 tablespoons sugar
1 teaspoon salt
2 teaspoons low-sodium soy sauce
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper

REMAINING INGREDIENTS:
1/4 cup slivered almonds, toasted
1 teaspoon sesame seeds, toasted

To prepare slaw, combine the first 7 ingredients in a large bowl.

To prepare dressing, combine cider vinegar and next 6 ingredients in a small bowl; stir with a whisk. Pour dressing over the slaw; toss to coat. Cover and chill 1 hour. Sprinkle with slivered almonds and sesame seeds before serving.

Yield: 6 servings (serving size: about 1 1/2 cups)
152 calories per serving

For a printable version of this recipe, click here.

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Chopped Asian Salad

The Doc took me out to eat and I ate the most AMAZING salad at J. Alexanders.  It was some Thai creation that I still dream about.  I tried to make my own version of it, but a bit lighter and with Fiber One replacing the rice noodles and a much lighter dressing.  Not exactly a match, but still very tasty lunch.

Chopped Asian Salad

by www.trainermomma.com

1/2 cup edemame

1/4 cup red peppers, chopped

1/4 cup green peppers, chopped

1/2 of a tomato, chopped

1/2 cup snap peas, chopped

7 baby carrots, chopped

1/4 cup cucumber, chopped

1 Tb almonds

1/4 cup Fiber One cereal

2 Tb Asian Kraft Salad Dressing, Light

339 calories

For a printable version of this recipe, click here.

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Curry Chicken Salad

When I saw Z is for Zest put three of my favorite words together - curry, chicken, and salad -- I was there.

Z is for Zest is a gorgeous food blog and heaven knows I am a sucker for a killer food blog.  I adore Heather's sparkly site and her personality to match.  This gal has got the training to back her up as well.  She graduated a year ago with a Culinary Arts Degree (I secretly desire to follow in her footsteps someday).  Her site combines her talent in the kitchen as well as behind a camera.  Every time she posts, I am there.  You should seriously check it out.

Chicken Curry Salad
 adapted from  Z is for Zest (find original recipe here)

2 cans (12.5 oz) of cooked chicken
1/2 red onion, small dice
1/2 green apple, cored and small dice
1/2 tomato, small dice
1/4 cup shredded, cheddar cheese
1 T. cilantro, minced
1/2 cup plain, nonfat yogurt
1 T. curry powder
1 tsp. pepper
mixed salad greens

Mix together and enjoy on a bed of spinach.  Or in a sandwich.  Or on a pita.  Or straight out of the bowl.

Servings:  4
278 calories per serving

For a printable version of this recipe, click here.

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Tofu Asian Salad

This idea came from Fit Momma Natalie.  When I posted last month about Fixin' to Make a Salad, Natalie left this comment:

I am a huge eater of the tofu. Love it. I love to pan fry it in a little bit of hoisin sauce until it's brown and crispy all the way around, and it has absorbed all the yummy flavors...droooool! So dang good!


Hhhmmm, I could do this.  It turned out LOVELY and I ate this salad for days.

Tofu Asian Salad

by www.trainermomma.com

2 cups spinach

3 oz firm tofu

1 Tb hoisin sauce

1/4 cup red bell peppers

1/4 cup orange bell peppers

1/4 cup red onions

1/2 orange

1 Tb slivered almonds, roasted

edemame -- I did not have this the time, but would be a perfect addition to this salad.

1 Tb Kraft Asian Toasted Sesame Reduced Fat Dressing

Take tofu and pan fry it with some Pam on medium high heat.  Spread the Hoisin sauce on it and let it get "brown and crispy all the way around" as Natalie instructs.

Assemble the rest of the ingredients in a bowl, then after the tofu has cooled a bit, slice and place on salad.  Toss with dressing.

WOW.

268 calories.

For a printable version of this recipe, click here.

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Spinach Barley Salad

Hhhmmm.  I have not made up my mind about this one.  I love all the ingredients, but was wanting a bit more punch of flavor.  I get really sick of meat day after day, so I like the idea of using barley in a salad.   The barley really did fill me up and added a bit of protein.

Try it for yourself.  I'm curious to see what you think.

Spinach Barley Salad
by www.trainermomma.com
by Women's Health Magazine, April 2010

4 cups quick-cooking barley
3 Tb red-wine vinegar
1/2 tsp Dijon mustard
2 Tb olive oil
1/4 cup Gorgonzola cheese (stinky cheese!  Love it!)
6 cups baby spinach leaves, shredded
1/4 cup sliced red onion
2 Tb toasted chopped walnuts

Cook barley according to package directions.  Which together vinegar and nustand.  Whisk in oil until well blended, then whisk cheese into the mixture.

Put barley into a serving bowl.  Add remaining ingredients, plus salt and pepper to taste.  Toss gently.  Stir in vinaigrette; cover and and chill for 30 minutes to allow flavors to mix.

Makes 4 servings.  330 calories.

For a printable version of this recipe, click here.

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