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WELLNESS
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Words & Salad Recipe Photos by Rhonda Gaffney
During these uncertain times, it is so important to do everything you can to keep your body healthy, right? There are so many things that are beyond our control right now but one thing we can control is the decision to make healthy choices. Focusing on a whole food, nutrient dense diet, along with regular exercise, plenty of sleep, and intermittent fasting can boost your immune system! These salad recipes are a part of the “FASTer Way to Fat Loss” plan and they are easy, healthy, and delicious! If you would like more information about the
LETTUCE be HEALTHY
plan, feel free to contact me!
cobb STEAK CHIMICHURRI
Ingredients:
2 slices bacon 1 egg, hard boiled 2 cups romaine lettuce 4 oz grilled sirloin 1/4 cup corn 1/2 cup grape tomatoes 1/2 cup chopped orange pepper 1/4 cup green onion 1/2 avocado On a plate or in a bowl, layer the lettuce on the bottom and line the remaining ingredients over the top.
carbs 24g | protein 52g | fat 28g | fiber 11g with dressing
carbs 24g | protein 52g | fat 83g | fiber 11g
Dressing:
1/4 cup chopped parsley 1/2 garlic clove, chopped 1 squeeze lemon juice 1 tsp oregano or Italian Seasoning 1/4 cup olive oil 1-2 tbsp red or white wine vinegar Salt and pepper to taste
salad GRILLED VEGETABLE
Ingredients:
2 cups fresh spinach 1/2 cup grilled red bell pepper 1 1/2 cups grilled asparagus 1/2 cup grape tomatoes 1/2 cup grilled fresh corn 1 grilled small yellow squash 1/2 grilled medium zucchini 1/4 cup grilled green bell pepper 1/4 cup grilled yellow bell pepper 4 oz grilled chicken
carbs 38g | protein 48g | fat 9g with honey mustard dressing
carbs 42g | protein 48g | fat 17g
Dressing (Honey Mustard Vinaigrette): 1 cup freshly squeezed Meyer lemon juice (or regular lemon juice) 1/3 to 1/2 cup honey (use a bit more when using regular lemons) 2 tbsp Dijon mustard 2/3 cup extra virgin olive oil 3 tbsp minced shallots 1 tbsp minced fresh thyme 1/2 tbsp minced fresh rosemary 1/2 tsp kosher salt 1/8 tsp freshly ground black pepper
Store leftover dressing in the fridge, covered, and use when recipe calls for it.
salad SOUTHWEST CHOPPED
carbs 63g | protein 49g | fat 8g with cilantro-lime dressing carbs 64g | protein 49g | fat 12g
Ingredients:
2 cups romaine lettuce 1/2 cup black beans 1/4 cup orange pepper 1/2 cup grape tomatoes 1/2 cup sweet corn 1/2 cup green onion 1/4 cup red bell pepper 1/4 cup shredded carrots 1/4 cup green bell pepper 1/4 cup yellow bell pepper 4 oz grilled chicken
Dressing (Creamy Cilantro-Lime Dressing): 1 cup loosely packed cilantro, stems removed and roughly chopped 1/2 avocado (or 1/2 cup plain vegan yogurt) 2 tbsp fresh lime juice 1-2 garlic cloves 1/4 cup olive oil 1 1/2 tsp. white wine vinegar 1/8 tsp salt Agave
Store leftover dressing in the fridge, covered, and use when recipe calls for it. Makes 4 servings.
POWER GREEN smoothie
carbs 47g | protein 31g | fat 15g *protein grams may vary depending on protein powder of choice
Ingredients:
1 cup coconut water 1 cup loosely packed cilantro 1 cup loosely packed baby greens 1 cup cucumber 1 cup pineapple Juice of one lemon 1 tbsp freshly grated ginger 1/2 avocado 1 serving protein powder
Blend together.
