This salad tastes so incredibly fresh, and it will surprise you at how fast it is to make. It’s perfect to have ready to go for when you walk in the door and want to start nibbling. Full of volume, fiber, and nutrients – you won’t have to feel guilty for enjoying this (vs. chips). Adapted from Martha Stewart’s Everyday Food (April 2009)
This recipe is a simple variation of the Cauliflower Quinoa Tabouli recipe. I love four things about both these recipes: 1) remarkable amounts of nutrition and therapeutic properties, 2) the freshness, 3) the burst of flavors in every bite from mincing the veggies, and 4) that it’s a great failproof template to mix and match veggies and acids (like lemon juice and vinegar) to create endless varieties (which leads to #1 being on your plate more often!).
The surprise in this version of egg salad is that it is actually a source of calcium, iron, and bioactive compounds called monoterpenes and flavonoids. And maybe most surprising is that these come from the…dill! In addition to the nutrients already mentioned, dill’s anti-bacterial and cancer preventing properties are also being studied. To increase monounsaturated fat and reduce saturated fat, you could substitute the egg yolks (source of saturated fat) for diced avocado (rich monounsaturated fat source).
This salad is packed with cancer-protective brassica vegetables (also known as cruciferous vegetables). Brassica veggies, when eaten alongside grilled animal proteins, help provide some protection to cells against cancer-causing Heterocyclic Amines (HCA) (HCAs should still be minimized or avoided when possible). HCAs form when meats and animal proteins are heated at high temps that result in browning and charring (the “desired” crispiness of grilling).
Fruit and herbs together are some kind of heaven. Think of tomatoes and basil, the classic combination for a caprese salad. When in season, the sweet, herbal basil brings forth the slightly acidic taste of the tomato, so that the flavors of both components together are better than their individual parts. Basil pairs brilliantly with other sweet, lightly acidic fruits like blueberries, strawberries, plums, and peaches. You could easily swap out the strawberries in this recipe for any of them, or better yet, a mix.
We know spring is near when markets start stocking bundles of young, tender asparagus. Thin stalks cook faster, and are sweeter, milder, and don’t require peeling or trimming like thick stalks do. A simple rinse under cold water is all the prep they need. Some thin stalks will have woodier, tougher bottom ends that can be snapped off just like you’d do with thicker stalks, if preferred.
This recipe was given to me by a client with the request to make it CARE balanced. This version is slightly changed from Elise Bauer’s post on SimplyRecipes.com in which she attempted to recreate the “Anti-Cobb” salad from the Hard Rock Café in D.C. I like this recipe because it reflects the original spirit of the Cobb salad which was to make a satisfying salad-based meal with what you have left-over in the fridge. I adapted Elise’s recipe by simply further balancing the macros, particularly carbohydrate by eliminating the mango. But all credit here goes to The Hard Rock Café and Elise Bauer!
This recipe was recommended to me by CARE member, Alana. Thank you, Alana. You were right, it is delicious!
Below, I increased the amount of chickpeas, arugula, and sundried tomatoes from the original recipe. I also used the chickpea penne pasta to increase protein content keeping the dish a vegetarian meal. But the credit all goes to SkinnyTaste.com!
Jane shared on the CARE forum how delicious and easy this cod stew was from the Washington Post. She says “If you like fish, it makes a quick, flavorful light meal. I think this would be good with shrimp or salmon too.” So I tested it myself. I love the versatility of soups for packing in produce, herbs, and other fiber-rich nutrition stars. This soup also adds fish as a source of anti-inflammatory omega-3 fats.
Using rotisserie chicken makes this nutrient-rich, fiber-rich, produce-based salad weekday realistic. Enjoy the colors and nature sweetness of this salad as you eat it! Long gone can be the days of chicken salad meaning a drab, heavily mayonnaise-based meal.