Tag Archives: Salad

weight loss milton

Citrus Cucumber Salad


Calories:  127.6, Protein: 2.81 g, Carbohydrate: 29.2 g, Fat: 1.73 g, Fiber: 5.36 g, Sodium: 1.25 mg

Servings: 4, Serving Size: 1/4


3 Blood oranges

3 Cara Cara oranges

1 Large Cucumber

2 tbsp Sliced almonds


1/4 cup Balsamic vinegar

8 Mint leaves, chopped

1 tsp honey

1 tsp grated ginger root

2 tbsp water



Make the dressing by whisking together all the ingredients in a small bowl. After ingredients are thoroughly combined, set aside in the refrigerator for 30 minutes, to let the flavors intensify.

Wash and peel the oranges, then cut them in round circles, about an inch thick widthwise.

Wash the cucumber, and pat dry with a paper towel. Also cut in round circles an inch thick widthwise.

Combine oranges and cucumber together, and toss in the sliced almonds for an extra crunch.

Pour the dressing over the salad and enjoy.  You can garnish the salad with some more chopped mint leaves or almonds. Serving suggestion provided above.

weight loss pensacola

Quinoa Salad

Quinoa salad

All things bright and beautiful, sums up this colorful, healthy dish

Servings: 7, Serving size: 1 cup

Calories:  215, Protein: 12.2 g, Carbohydrate: 28.6 g, Fat: 6.44 g, Fiber: 4.34 g, Sodium: 619 mg


1 cup red quinoa

2 cups vegetable stock

1 ½ cup baby bella mushrooms (or mushrooms of choice)

1 cup red cabbage, shredded

2 cups carrots, match stick, French cut

1 cup cherry tomatoes, halved

1 cup sweet corn, no added salt

4 green onions, chopped

12 oz shrimp, raw, deveined

2 tbsp olive oil

¼ tsp garlic powder

¼ tsp ginger powder

1  inch ginger root, chopped

½ tsp paprika

¼  tsp pink Himalayan salt (or table salt)


Cook 1 cup of red quinoa in 2 cups of vegetable stock on medium heat until nice and fluffy and all the liquid is absorbed. Remove from heat and set aside when done.

In a wok or a non-stick skillet, heat olive oil on medium high heat, add the ginger root, ginger powder, garlic powder, paprika, and shrimp. Stir fry shrimp until well done.

Next, add the mushrooms, cabbage, carrots, cherry tomatoes, corn and green onions to the shrimp stir fry. Mix together and let cook for at least 5-7 minutes. Remove from heat.

quinoa with veggies

Stir the cooked quinoa into the mixture of shrimp and veggies. Add salt to taste. Serve warm.

Tip: You can omit the meat for a perfect vegan/vegetarian dish or use whatever meat you prefer. 

Fig Salad

Fig Salad

Channel your inner gourmet chef with this fig salad.  Even though dried figs are available year round, there is nothing quite like the deliciously honeyed taste of fresh figs.  They are in season from June through the early fall.

Simple toppings like figs are what make salads ‘un-boring’, unique, curiously inviting, and definitely extra special.

Servings: 1

Calories:  182, Protein: 5.48 g, Carbohydrate: 36.2 g, Fat: 3.76 g, Fiber: 7.63 g


8 cucumber slices, sliced about 1 inch wide

2/3 cup fresh brown figs, halved (you may use green figs if you wish)

2 cups baby romaine lettuce mix

½ cup baby arugula

6 grape tomatoes, halved (cherry tomatoes work just fine)

1 tbsp garlic and herb crumbled feta


Layer romaine lettuce and arugula on a plate. Top with cucumber, tomatoes and figs. Sprinkle feta cheese on top.

The salad would go perfectly with raspberry vinaigrette dressing.  It can also be eaten as is without dressing (which I prefer).


Ultimate Fruit Salad

Fruit Salad

You can truly make this recipe your own by adding your own combination of fruits, and even nuts. However, the lime juice and mint leaves are the key ingredients to its unique taste so make sure not to leave those ingredients out. Also adding the lime juice lowers the acidity of fruits such as apples and banana, slowing the rate of enzymatic browning (browning due to exposure to oxygen when cut) meaning they keep longer, and also look prettier.

Servings: 8, Serving Size: ½ cup

Calories: 40.5, Protein: 0.65 g, Carbohydrate: 10.1 g, Fat: 0.25 g, Potassium: 121.8 mg,Fiber: 2.76 g, Sugar: 6.67 g


2 Gala apples, chopped

1 ½ cup blackberries

1 cup strawberries, halved

½ cup pineapple, chopped

1 tbsp lime juice

4 mint leaves, finely chopped


Combine all the ingredients together in a bowl.

Cover the bowl and refrigerate for at least 30 minutes.

Serve chilled.

Mediterranean Salad

Mediterranean Salad

Servings: 8 Serving Size: 1 cup

Calories:  84.7, Protein: 2.24 g, Carbohydrate: 7.56 g, Fat: 6.06 g, Sodium: 165.6 mg, Fiber: 2.71g, Calcium: 36.4 mg, Potassium: 281.8 mg

Mediterranean Salad Ingredients


1 cup artichoke hearts

2/3 cup black olives

1 cup cherry tomatoes

¼ cup pine nuts

1 whole cucumber, sliced

1/3 cup red onion, diced

3 cups romaine lettuce

¼ cup feta cheese

Dressing Ingredients:

2 tbsp balsamic vinegar

1 tbsp olive oil

Pinch of salt

Black pepper, to taste


Lay a bed of lettuce and top with the rest of the salad ingredients. Sprinkle with ¼ cup of feta cheese.

For the dressing, combine the balsamic vinegar, and olive oil. Mix together. Add a pinch of salt and black pepper to taste. Drizzle on the salad when ready to eat.

Three Bean Salad

Three Bean Salad

Servings: 16, Serving Size: 1/2 cup

Calories: 70.6, Protein: 3.66 g, Carbohydrate: 13.8 g, Fat: 0.79 g, Sodium: 163.7 mg, Fiber: 3.92 g


2 cup black beans

2 cups garbanzo beans (chickpeas)

1 cup kidney beans

½ cup sweet corn

2/3 cup cherry tomato, halved

1/4 cup red onion, chopped

½ tsp paprika

¼ tsp cumin

1 lime, juiced


In a large bowl, combine the beans, sweet corn, onions and tomatoes.

Next, add in the paprika, cumin and lime juice. Mix gently into the salad, making sure not to mash.

Once thoroughly mixed, refrigerate until chilled before serving.

Garnish with cilantro.

Cabbage Salad w/ Egg and Turkey Bacon

Imagine coleslaw, but not quite. This is a ‘funky’ salad. Funky because leafy greens are typically used for traditional salads, and the combination of colors is quite stunning.

Servings: 1

Calories:194.3, Protein:12.0 g, Carbohydrate:16.3 g, Fat: 9.49 g, Sodium: 533 mg,Fiber: 2.61 g              DSCN5299-001


1/4 cup green cabbage, shredded

1 ½ cup red cabbage, shredded

1 boiled egg

2 strips of turkey bacon

2 tbsp of fat-free blue cheese dressing


Cook your turkey bacon in a frying pan on medium heat until tender crisp.  In a separate pot, boil your egg until well done.

Combine the cabbage, and garnish with split boiled egg on top, add the turkey bacon on the side, and top with 2 tbsp of blue cheese dressing.

For an extra ‘kick’ you can sprinkle some blue cheese crumbles on top.