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!
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.
Broccoli sprout are rich in an enzyme called myrosinase. Myrosinase is important inactivating the chemoprotective (cancer-protective) compounds in brassica vegetables. Although other brassica vegetables contain myrosinase, it‘s heat sensitive and can be lost during cooking. Sprouts are an incredible raw source of this therapeutic compound – and so convenient! And so make-ahead friendly!
From Abbey: “This is one of my favorite salads I’ve created because of the zucchini. Most Greek-inspired salads call for cucumber. But one time, I replaced the cucumber with zucchini and it was a big hit with my family. Why? Because I had made it the night before and it wasn’t soggy the next day like it can get with cucumbers!”
This salad is as pretty as it is nutritious. Pomegranates have various bioactive compounds that have antioxidant and anti-inflammatory properties against cancer cells. The arils are also a wonderful source of vitamin C and potassium needed to regulate blood pressure. The prebiotic and soluble fibers also help regulate the native strains of gut bacteria. This is a lot of health activity from something we just call “lunch”!
This recipe is a staple in CARE. It’s introduced in the first week’s sample meal plan for new members for a reason. It’s easy, so family-friendly, and a great example of how balanced doesn’t have to mean boring. Using store-bought rotisserie chicken and making your rice ahead of time makes this a quick 20-minute dinner option (lean ground turkey could also be used). This recipe also shows you how you can still make savory, comforting dishes with cheese and rice – by balancing the right quality and in the right amounts.
This recipe is to help you play with flavors that we often crave in favorite comfort foods – like BBQ – but in a more purposeful way. Satisfy that craving by dipping the bites into the sauce (allowing you to control the amount of sauce you use). These bites can also be made in less than ten minutes and are very family friendly. Individuals are often hesitant to prepare protein because they feel they lack the cooking skills needed to ensure it doesn’t end up dry or flavorless. These bites are fail-proof and can just as easily be made using turkey, lean steak, fish, or tofu.
Fresh papaya, in addition to tasting like a tropical dream, contains the digestive enzyme papain. This makes it a wonderful complement to richer dishes that contain legumes and animal proteins. It is also in season during our colder months, bringing a bit of sun to our shorter days up north. This stew also uses cheese and avocado in balanced amounts to add rich flavor and texture, as well as, nutrition (calcium from cheese and mono-unsaturated fat from avocado). In a consistent, long-term therapeutic lifestyle focuses on how to add favorites vs. restrict them.
Leafy and tender veggies can be challenging to have for breakfast. The key is being prepared and having them prepped before your rushed morning routine. Even the most dedicated would struggle to clean, prep, and cook veggies within an hour of waking up. A solution? Breakfast Bakes. These versatile, nutrient-rich, and easy to balance bakes take less than 30 minutes to get in the oven, can be tailored to suit your individual taste preferences, and result in multiple made-ahead filling breakfasts (or brunch ideas or dinners or lunches –you pick!).
This is another take on the popular CARE Orange and Grape Chicken Salad. With this version, I want to show you how easy it is to create a completely new taste with just a few substitutions. In this case, I change out oranges to take advantage of now in-season blueberries. I also switch to a low-fat mayo allowing me to add extra nutrition and crunch with the addition of walnuts.