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Recipes for a More Healthy Diet

These healthy salads are a matter of finding fresh ingredients and using them in new ways.

Here are some fresh takes on building a healthy salad courtesy of Chef Candice Kumai and Glad Products Company:

Spicy Tequila Lime Shrimp Salad

For the shrimp:

  • 2 tablespoons extra virgin olive oil
  • 1 garlic clove, minced
  • 1/2 teaspoon ground cumin
  • Pinch red pepper flakes
  • 1 pound medium shrimp, deveined
  • 3 tablespoons high-quality tequila
  • Salt, to taste
  • 1 teaspoon dried chipotle powder
  • 2 to 3 tablespoons fresh cilantro, chopped 

For the salad:

  •  4 cups dark, leafy mixed greens
  • 1/2 cup roasted red peppers, sliced thin
  • 1/2 cup black beans, drained and rinsed
  • 1 avocado, sliced thin

For the dressing

  • 1/2 cup nonfat plain Greek yogurt
  • 3 tablespoons high-quality tequila
  • 1 tablespoon grated lime zest
  • 1 teaspoon hot sauce
  • 2 tablespoons fresh lime juice
  • Pinch of sea salt to taste

Add olive oil to a large skillet over medium heat. Once oil is hot, add chopped garlic and cook for about 1 minute. Add cumin and red pepper flakes, and let flavors blend together.

Add shrimp and toss. Carefully add tequila and cook until alcohol burns off. Season with salt, and add dried chipotle powder. Once shrimp are cooked, add chopped cilantro, toss and put aside on a plate.

Toss mixed greens in a large salad bowl and add in roasted red peppers and black beans. In medium bowl, whisk all of the dressing ingredients together and alter to desired taste by adding additional hot sauce and salt. Top with avocado slices and sautÈed shrimp.  Serves 4.

See Related article: Strategies for Healthy Eating

Roasted Fig and Blue Cheese Salad

For the figs

  • 2 cups fresh black mission figs, sliced in half
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon honey
  • 1/4 teaspoon sea salt

For the salad

  • 1/2 cup blue cheese, cut into elegant wedges or thin slices
  • 6 cups mixed salad greens with arugula
  • 1/2 cup candied walnuts
  • Sea salt to taste

For the dressing:

  • 3 tablespoons honey
  • 2 tablespoons Dijon mustard
  • 1/4 cup balsamic vinegar
  • 1/4 teaspoon sea salt

To roast figs, preheat the oven to 350∞F. Remove stems off end of each fig, then slice fig in half. Roast for approximately 30 minutes or until a bit golden brown. Remove and cool slightly.

In small mixing bowl, mix 2 tablespoons balsamic vinegar, olive oil and honey. Add figs and toss to coat evenly. Marinate for 5 to 10 minutes. Whisk honey, mustard, 1/4 cup balsamic vinegar and sea salt together to create dressing.

Place greens in large salad bowl; toss in candied walnuts. Serve with two fig halves on top of each salad with a blue cheese wedge. Serves 4

 

Spinach Salad with Walnuts, Strawberries and Goat Cheese

For the salad

  • 1/2 cup walnuts
  • 4 cups fresh spinach, stems trimmed
  • 8 large strawberries, hulled and thinly sliced
  • 1/4 cup crumbled goat cheese

For the dressing

  • 3 tablespoons honey
  • 2 tablespoons Dijon mustard
  • 1/4 cup balsamic vinegar
  • 1/4 teaspoon sea salt

Heat the oven to 375 degrees. Place walnuts on rimmed baking sheet and bake until fragrant and toasted, about 8 minutes. Transfer to a plate to cool. Toss spinach with strawberries in a large bowl.

In small bowl, whisk together honey, mustard, vinegar and salt. Sprinkle walnuts on top of spinach and strawberries mix.  Serve sprinkled with goat cheese, with remaining dressing on the side. Serves 4

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