HEALTHY HINTS: Springtime is Salad Time By Tina Uphoff, Grayhawk resident, Personal Trainer, Health Coach Yoga Teacher & Certified Yoga for Golfers Instructor Salads and spring seem to go together. This month I am including a recipe for quickly assembling a healthy salad as well as a couple salad dressing recipes. I have also included a recipe for a Mediterranean Quinoa Salad, which is one of my favorites. Salads and spring seem to go together. This month I am including a recipe for quickly assembling a healthy salad as well as a couple salad dressing recipes. I have also included a recipe for a Mediterranean Quinoa Salad, which is one of my favorites. Happy Spring! Cell: 612.720.3596, Email: tina@tinahealthcoach.com
RECIPE FOR A QUICK SALAD To make your salads, combine a selection of the following... Choose at least 2-3 different kinds of salad lettuces: • Arugula • Belgian endive • Butter lettuce • Cabbage – red, green, Napa, Savoy • Curly endive • Dandelion • Mesclun • Mizuna • Mustard greens • Radicchio • Red leaf lettuce • Romaine • Spinach • Watercress Top the salad with at least 4 different fresh veggies: • Beets, steamed or grated raw • Bell peppers, raw or sauteed • Broccoli, raw or gently steamed • Carrots • Celery • Cucumber • Fennel bulb, chopped or sliced • Herbs: chives, parsley, oregano, mint, cilantro, dill etc. • Radishes • Snap peas • Spring onions • Sprouts
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Add a healthy fat and protein source (below are some suggestions): Healthy Fats • Avocado • Chia seeds • Flaxseed • Hemp seeds • Nuts (e.g., walnuts, almonds, pine nuts) • Olive oil (used as salad dressing) • Olives • Seeds: raw sunflower, pumpkin, or sesame seeds Protein Sources • Beans • Chicken or turkey breast cut in chunks • Edamame • Hard-boiled egg • Lean beef • Seafood • Tofu or tempeh
