After the holidays are over, it is time to start getting back on track with healthy eating. Focusing on produce rich meals, whole-grains and lean proteins is the easier way to do so. Skip added sugars or high-sodium foods. These meals are healthy, colorful and packed with nutrients to help you feel your best and to help you stick with your NewYear Resolutions.
1. AVOCADO, CORN AND FETA CHOPPED SALAD
I think that I have a pretty liberal view on foods for a dietitian. I think that you can have treats, desserts, pizza, fried food, etc. as long as it is in moderation. At our house, we have frozen pizza a couple of times a month or so when we need a quick meal but don’t feel like cooking or don’t have the time.
The thing that I am pretty adamant about is having produce for every meal. I almost always have some kind of fruit with breakfast and if not, for my morning snack. For lunch and dinner, we always have a vegetable. I love fresh produce and it never feels like a chore to eat it. To me, good nutrition is all about balance.
This salad is a great companion to pizza, or grilled cheese sandwich for those evening you don’t feel like cooking.
I am the salad queen and am always creating different salads and vegetable combinations. My mom and I joke that we like our salads “hacked and whacked” meaning finely chopped up. We love to get a lot of different ingredients in each bite for maximum flavor. This salad is loaded with nutrients and tastes great.
5 cups romaine lettuce, finely chopped
1 tomato, chopped
1 bell pepper, chopped
1 avocado, cubes
3/4 cup frozen corn
1/4 cup crumbled feta cheese
2 tablespoons green onions, diced
1/4 cup olive oil
1/4 cup lime juice
1 teaspoon lime zest
1/4 teaspoon garlic powder
1/2 teaspoon black pepper
Whisk all ingredients for the dressing together. Mix all salad ingredients together and top with homemade dressing.
2. GRILLED SALMON CHOPPED GREEK SALAD
This recipe idea came to me because I wanted a hearty salad that could last us through the week and taste great. It turned out awesome and is full of flavor. The addition of the fresh dill really give it a boost of flavor that makes it taste so fresh.
Moreover this dinner is especially fun to cook with a partner as it is a great bonding time. I made the salad part of it while my husband put the dry rub on the salmon and grilled it. A real team effort!
Prep time: 20 minutes
Cook time: 10 minutes
2 salmon fillets
1 tablespoon spice mix of choice
CHOPPED GREEK SALAD
1 1/2 cups brown rice, cooked according to directions, I recommend quick cook rice to save time
1 can low-sodium garbanzo beans, rinsed well
1 can no-salt added tomatoes, drained
1/2 large cucumber, finely diced
1/2 cup cherry tomatoes, halved
1/4 cup sun-dried tomatoes, sliced
1/2 green pepper, diced
2 tablespoons diced green onion
2 teaspoons garlic powder
1 teaspoon onion powder
1/4 cup fresh dill, chopped
1 medium lemon, juiced
2 tablespoons olive oil
1. Combine all ingredients for the salad and mix well. Set aside.
2. About an hour before cooking, rub the spice mix on the salmon.
3. Grill salmon skin side up for about 5 minutes on each side until cooked through.
4. Plate the salad and place the grilled salmon on top.
3. SLOW COOKER CHICKEN CACCIATORE
There are two fantastic things in this recipe. First the rainbow affect of those beautiful vegetables. The flavors and colors of the tomatoes, onions, celery, bell peppers, carrots and fresh basil are just gorgeous. The second thing is that you can set-it and forget-it! Just throw everything in your slow cooker, including the raw chicken, and let your dinner be made for you. Serve over your choice of pasta, potato or rice.
3 large boneless, skinless chicken breasts, cut into quarters
2 large carrots, chopped
1 green pepper, sliced
1 yellow pepper, sliced
1 onion, diced
3 stalks celery, diced
1 can no-salt added diced tomatoes
1 jar of pasta sauce of choice
1/4 cup diced fresh basil (or use 2 tablespoons dried)
1 tablespoon Italian blend spices
In a slow cooker, combine all ingredients and mix well. Cook on high for about 4-6 hours until chicken is thoroughly cooked and vegetables are mostly soft. Serve over brown rice, whole-grain pasta or potatoes.