Fajita salad = the cure for too many actual fajitas. Two months into living in Texas and I’m knee deep in tacos and queso. It’s all good until you realize tacos aren’t a food group, for a reason. Let’s just say I need to get back on track, stat. And salads, do not have to be sad. In fact, I’m sharing 7 not-so-sad salads that I’m planning to have on repeat all summer long. Read on for the dEATs!

The honeymoon is officially over. You know how you move somewhere new, even a new neighborhood, and you just wanna go bonkers on a food frenzy to try every last dive and hot spot? Yeah, that’s basically what I did when we moved to Austin two months ago. And after my taco binge, I’m ready to get back on the salad train. This is by no means a regretful return because I love a good salad. And I’ve mastered the art of keeping it interesting, if I do say so myself. Yes, it’s 100% acceptable to give yourself a pat on the back. Especially when it comes to healthy eating. So my secrets? Here’s what I consider essential for a great, healthy salad:

5 Essentials to a Mindblowingly Great, Healthy Salad
1.) Super Nutritious Greens: all greens were not created equal. To amp up the nutrition profile, I generally go for spinach, butter (or bibb) lettuce or kale, which top the list of the healthiest greens. 
2.) Rainbow of Veggies: The more the merrier when it comes to veggies to pack a punch of nutrition and keep things exciting. And “eat the rainbow” isn’t just a phrase, the variety of colors delivers a diversity of nutrients. 
3.) Lean Protein: Lean protein adds staying power. Grilled chicken is the most versatile, but quinoa and legumes are also great sources of plant-based protein. Fish isn’t very office-friendly, but salmon can also provide healthy fats and omega-3’s. 
4.) Healthy Fats: Fats help your body to absorb the nutrients of the salad, so don’t shy away from good sources like avocados, olive oil and even cheeses – find a list of the healthiest cheeses here. 
5.) DIY Dressing: Most store-bought dressings are loaded with sugars, artificial preservatives or colorants, so as often as I can, I try to make my own dressings or use salsa for some added flare.

Bonus: salads are super simple to prep for lunches during the week. I like to make mine in a mason with the dressing on the bottom (or separate) so that the greens don’t get soggy and the salad is ready with a few shakes. To amp it up another level, add a crunch factor like sunflower seeds, nuts, baked chickpeas or even granola in place of croutons. I’ve also found primo places to get salads on the go like Alpaca Market in Austin, which has fresh vending machines across the city (Farmer’s Fridge in Chicago is similar). Often I get inspiration from places like this and find that it’s incredibly easy to replicate at home.

So now that I’ve shared all my secrets, you can find the dEATs on my 7 favorite salads for summer. Enjoy!

Portobella Fajita Salad
Serves: 2

Ingredients:
– 6 oz of fresh spinach
– 1 red bell pepper, sliced
– 1 small zucchini, cut into half moons
– 1 small yellow squash, cut into half moons
– 2 portobello mushroom caps, sliced
– 1 jar of salsa verde
– feta or goat cheese for garnish

Directions:
Step 1: Heat a medium skillet over the stove top with a drizzle of olive oil over medium-high heat. Add the zucchini, yellow squash and red bell bell pepper to the pan once it is hot enough (a few droplets of water should sizzle). You want the pan hot so that you can get a nice, quick sear on the exterior of the veggies while they maintain a bit of crunch (and also so you don’t cook away all the nutrients). Season with salt and pepper.
Step 2: Once the veggies are slightly softened, add the portobello mushroom slices, which don’t need as much time to cook. Add a drizzle of olive oil if the pan is too dry. Cook until the mushroom slices are slightly softened. Season with additional salt and pepper.
Step 3: Divide the spinach between two plates. Top with the veggies and garnish with as much of the salsa and cheese as you like.

Sunshine Salad
Serves: 2-3

Ingredients:
– 2 heads of butter (bib) lettuce
– 1 pint of cherry tomatoes, sliced in half
– 1/2 fennel bulb, sliced (watch how Martha Stewart does it)
– 2-3 Vital Farms pasture-raised eggs
– 1 small can of red beans
– 1 small can of white beans
– 1 head of cauliflower, cut into florets
– 1 watermelon radish, sliced
Champagne Vinaigrette
– 3 T Champagne Vinegar
– 1 T finely chopped shallot
– 2 tsp honey
– 2 tsp honey mustard
– 1/4 C extra virgin olive oil
– 1/2 tsp Kosher salt
– 1/4 tsp ground pepper

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Drizzle olive oil over a sheet pan, then add the cauliflower florets. Season with salt and pepper, then toss to combine. Place in the oven for 25-30 minutes or until the florets are easily pierced with a fork.
Step 2: Make the soft-boiled eggs by adding water to a small pan and placing over the stove top at medium. Gently add the eggs to the water, ensuring the water fully covers the eggs. Cover the pan and once boiling, reduce the heat to bring the water to a simmer. Heat at a simmer for 7 minutes, then drain and add to a bowl of water with ice to stop the cooking.
Step 3: Make the dressing by whisking the ingredients together in a medium bowl. Set aside.
Step 4: Assemble the salad by evenly distributing the lettuce, cherry tomatoes, fennel, roasted cauliflower florets and watermelon radish slices across your plates. Open and rinse the cans of red and white beans and distribute across the plates. Carefully peal the soft-boiled eggs, slice in half and place two halves on each salad. Drizzle with the champagne vinaigrette.

Grilled Chicken Summer Strawberry Salad with Goat Cheese
Serves 3-4
Ingredients:
– 12 oz of fresh spinach
– 1 pint of strawberries, sliced in half
– 1 4 oz container of crumbled goat cheese (option to sub for feta)
– 1/2 C of pecan pieces
– 1 lb of chicken breasts
– olive oil
– balsamic vinegar

Directions:
Step 1: Season the chicken on both sides with salt and pepper. Then, heat a medium skillet over the stove top with a drizzle of olive oil to coat the pan at medium heat. Add the chicken and cook until it reaches a temperature of at least 135 degrees Fahrenheit or until opaque in the center. Set aside to cool, then slice.
Step 2: Assemble the salad by distributing the greens evenly across the desired number of plates. Top with the strawberry slices, pecan pieces, goat cheese and chicken. Drizzle with equal parts olive oil and balsamic vinaigrette.

Buffalo Chicken Salad
Serves: 3-4
Ingredients:
– 12 oz of fresh spinach
– 1 lb of chicken breast
– 1 pint of cherry tomatoes, sliced in half
– 1 10 oz bag of matchstick or baby carrots
Buffalo Greek Yogurt Dressing
– 1/2 C of full fat Greek yogurt
– 1 T of Buffalo sauce like Frank’s Red Hot

Directions:
Step 1: Season the chicken on both sides with salt and pepper. Then, heat a medium skillet over the stove top with a drizzle of olive oil to coat the pan at medium heat. Add the chicken and cook until it reaches a temperature of at least 135 degrees Fahrenheit or until opaque in the center. Set aside to cool, then slice.
Step 2: Make the dressing by placing the Greek yogurt and Buffalo sauce in a small bowl. Stir to combine. Add more or less Buffalo sauce depending on your preference for heat. Option to add water or olive oil if you like a more viscous dressing – I like mine thick and then shake the salad up in a mason jar to evenly distribute.
Step 3: Assemble the salad by evenly distributing the spinach across the desired number of plates. Top with cherry tomatoes, matchstick or baby carrots, grilled chicken and a dollop of the Buffalo Greek yogurt dressing.

Grilled Chicken, Quinoa and Asparagus Salad with Parsley Dressing
Serves: 3-4
Ingredients:
– 1 lb of chicken breast
– 1 lbs of asparagus spears, trimmed and cut into 1-inch pieces
– 1 C of quinoa, rinsed
– 2 C of vegetable stock or water
– 2 heads of Bibb (butter) lettuce
– lemon pepper seasoning, like Mrs. Dash
Parsley Dressing
– 1 bunch of parsley
– 1 clove of garlic
– 1 T fresh lemon juice
– 1/3 C olive oil
– 2 T water
– 1/2 tsp Kosher salt

Directions:
Step 1: Pre-heat the oven to 350 degrees Fahrenheit. Lightly drizzle a sheet pan wth Extra Virgin Olive Oil. Add the asparagus pieces to the pan, season with salt and pepper, tossing to coat. Place in the oven for 15 minutes.
Step 2: Make the quinoa by adding the vegetable broth or water to a small pan on the stove top over medium heat. Once boiling, reduce the heat to medium-low, add the quinoa, cover and cook until all of the liquid is soaked in and the quinoa is light and fluffy – approximately 12-15 minutes. Remove from the stove and season with salt and pepper, fluffing with a fork.
Step 2: Season the chicken on both sides with lemon pepper seasoning. Then, heat a medium skillet over the stove top with a drizzle of olive oil to coat the pan at medium heat. Add the chicken and cook until it reaches a temperature of at least 135 degrees Fahrenheit or until opaque in the center. Set aside to cool, then slice.
Step 3: Make the dressing by adding all of the ingredients to a few process and pulse until smooth.
Step 4: Assemble the salad, by evenly distributing the lettuce leaves across the desired number of plates. Top with the grilled chicken slices, roasted asparagus pieces, a few spoonfuls of the cooked quinoa and drizzle with the parsley dressing.

Prosciutto, Burrata and Peach Salad with Chickpea “Croutons”
Serves: 2-3
Ingredients:
– 12 oz of arugula
– 2 peaches, cut into 1-inch pieces
– 1 4 oz package of prosciutto
– 8 oz of fresh burrata
– 1 16 oz can of chickpeas
– Extra virgin olive oil, salt and pepper to taste

Directions: 
Step 1: Make the chickpea “croutons” by pre-heating the oven to 450 degrees Fahrenheit. Rinse the chickpeas and blot with paper towels to remove the excess moisture. In a medium bowl, toss the chickpeas with a drizzle of extra virgin olive oil, salt and pepper. Place on a greased sheet pan and bake in the oven for 30-40 minutes until browned, tossing midway through. Remove from the oven and allow to cool.
Step 2: Assemble the salad by evenly distributing the arugula across the desired number of plates. Slice the burrata into 1-inch pieces (this will be messy or more like spoonfuls) and top the salad. Top with the peaches and torn pieces of fresh prosciutto. Drizzle with a bit of extra virgin olive oil, season with salt and pepper and finish with a handful of baked chickpea “croutons”.

The post 7 Days of Summer Salads appeared first on The Shooks Life.

Okay, okay so I said my last post was the “Final Frontier” for Whole30, but I couldn’t help but bask in the glow for one last post on Day 28. Because on Day 28 I’m feeling…pretty great. Sure, it was one helluva rollercoaster (even the second time around), but I’m feeling high as a kite with the end in sight. Also….I’ve apparently turned into Dr. Seuss. I’ll spare you any more rhymes, but I do have a few more recipes up my sleeve, including green (deviled) eggs! Read on for a flurry of new recipes and some final reflections on Whole30. 

Earlier this month when I set out to do Whole30, I was actually planning to start with Whole30 for 10 days, Paleo for 10 days and Keto for 10 days to understand the hype behind these “diets”. But at day 10, it hit me that I’d be quitting on the exact day that people are most likely to quite Whole30. And I’m no quitter. So here we are, Day 28 and feeling like an Energizer Bunny with all of these good habits finally paying off. It certainly wasn’t easy…and it’s intimidating for a reason. But the pay-off is pretty amazing. Before I forget this magical moment, here are a few of my reflections on Whole30:

1.) It’s called Whole30 for a reason…it’s not intended to be sustained long-term.
Notice how Whole30 isn’t called a diet? That’s because it’s a program intended to dramatically shift your mindset, eliminate cravings and help to identify foods that are potentially inflammatory. The intent is always to return to a normal diet. But through a slow reintroduction of the off limits foods, you’re able to decipher which foods, if any,d don’t agree with your unique biome. For me, I’ve noticed that both refined sugars and dairy give me acne like a teenager. On Whole30, my skin always glows, so I’ve made small changes to eat Greek yogurt and cheese on occasion and have mostly switched to non-dairy milks like almond and coconut milk. And sugar is something that I still watch on ingredient labels. Do I still eat donuts? You bet. But it’s more on occasion and only when it’s really worth it (sorry gas station donuts, you don’t do it for me).

2.) Snacks go from auto-pilot to…auto reject.
We all know that moment around 3pm, tapping away on that keyboard, when we mindlessly reach for something to break up the monotony. It doesn’t really matter what – something with a crunch or a jolt of sugar to keep those fingers tapping along until the 5 o’clock bell. Whether we’re enthralled or bored out of our minds, it’s almost like an internal alarm that screams, “it’s snack-o-clock” whether we’re hungry or not. The beauty of Whole30, is that it sorta takes the fun out of snacking. In a good way. It makes us THINK FIRST before reaching. And more often than not, I’ve found myself rejecting that notion for a snack because if my option is chomping on more carrots – meh, I’ll pass.

3.) From wine-o to….why, no thanks. 
Over the holidays I got into some serious bad habits with all the holiday parties, stress of work and generally being holed up with the cold temps. Every night was a glass of wine and chocolate…and sometimes a double. It got to be robotic and almost not enjoyable. I actually thought giving up wine would be the hardest part of Whole30, but it’s surprising how satisfying it is to enjoy a hot cup of tea or some bubbly kombucha…then wake up feeling bright-eyed and bushy-tailed. Don’t get me wrong, I will FOR SURE be imbibing when I’m in Mexico next weekend, but I will enjoy it…and then return to that cozy cup ‘o tea while watching The Bachelor.

My final takeaway is that EATING WELL IS SO MUCH MORE FREEING. I don’t feel the need to make up for a night of purging on pizza with an intense workout…I’m 100% content with days of rest because I know that I’m taking care of my body from the inside out. I also appreciate those donut Fridays that much more when they’re an infrequent celebration vs a regular routine. I’m also not overwhelmed with choices or guilt when I have a plan in mind to start the day (or week) with healthy meals. I find when I start my day eating well, it sets the tone for continuing those habits throughout the day.

Cheers to continuing these habits long after Whole30. For some inspo, check out a few of my latest Whole30 favs!

Curried Avocado Chicken Salad 
Serves: 2

Ingredients:
-1 C of cooked chicken breast, diced & seasoned with lemon pepper
-1 avocado, mashed
-1 apple, diced
-1-2 stalks of celery, diced
-3 T raisins
-1 tsp curry powder
-2 tsp water
-1/8 tsp salt

Directions:
Step 1: Combine the diced chicken breast, apple, celery and raisins in a medium mixing bowl.
Step 2: In a small bowl, mix together the mashed avocado, curry powder, salt and water.
Step 3: Add the curried avocado to the medium mixing bowl, stirring with the apples, celery and raisins to combine. Option to eat as-is or serve in lettuce cups*. If not doing Whole30, serve with crackers or prepare in a sandwich.

*Note that while shown in cups of radicchio, recommend using butter lettuce since radicchio can be too bitter and overwhelm the flavors. Sometimes, radicchio is all you’ve got on hand though!

Lemon Blueberry Chia Pudding
Serves: 3

Ingredients:
Lemon Chia Pudding
-1 can of full-fat coconut milk
-1 lemon
-1/4 C chia seeds
-1/4 tsp turmeric (for color)
-pinch of salt
-3 T date syrup (see below, or sub maple syrup if not doing Whole30)
Date Syrup
– 1 C of Medjool dates
– 1 1/2 C of water
– 1 tsp lemon juice
Garnish
-1 pint of blueberries
-optional: sliced almonds

Directions:
Step 1: Prepare the date syrup by placing the pitted Medjool dates in a food processor with the water and lemon juice. Pulse until smooth and the consistency of syrup. Place in a mason jar to store.
Step 2: Make the chia pudding by adding the zest and juice of the lemon to a medium mixing bowl. Add the remaining chia pudding ingredients and mix well with a whisk or immersion blender until combined. Transfer to a sealed mason jar and place in the fridge overnight to set.
Step 3: Once the chia pudding is set, serve in a small glass with blueberries and optional almond slices on top.

Turmeric Avocado Deviled Eggs
Servings: 6 Deviled Egg Halves

Ingredients:
-6 hard-boiled eggs; recommend Vital Farms pasture-raised eggs for higher omega-3 levels
-1 tsp turmeric
-1 tsp apple cider vinegar
-1 avocado, mashed
-1/4 tsp salt
-1/8 tsp pepper
-paprika to garnish

Directions:
Step 1: Slice the hard-boiled eggs in half then carefully scoop out the yolk using a teaspoon, placing the yolk in a medium mixing bowl.
Step 2: To the medium mixing bowl, adding the remaining ingredients through the pepper. Mix to combine.
Step 3: Place the turmeric avocado mixture in a sandwich bag, snipping one corner with a kitchen shears. Press the avocado mixture towards the snipped corner and pipe the mixture into the cavity of the egg halves. Garnish with a sprinkle of paprika and enjoy!

Golden Milk Matcha Latte
Serves: 1

Ingredients:
– 1 1/2 C almond or coconut milk
-3/4 tsp ground turmeric
-1/8 tsp ground ginger
-1/8 tsp ground cinnamon
-1/2 T coconut oil (recommend Pearl Butter Glow Getter)
-pinch of ground better
-1 scoop of Vital Proteins Matcha Collagen *

 

Directions:
Step 1: Heat the almond or coconut milk in the microwave or the stove top until warmed (about 2 minutes in the microwave or 5 minutes over the stop top).
Step 2: Add the warmed milk and the remaining ingredients to a blender and mix until combined. Enjoy!

*I love Vital Proteins collagen for the antioxidant rich matcha and collagen, which is easy to digest and absorb. Collagen has been shown to improve hair, skin, nails, joints, ligaments and tendons. 

Cashew Ricotta & Smoked Salmon Cucumber Sliders
Servings: 12 slices

Ingredients:
-1 cucumber, sliced
-1 package of smoked salmon
-1/2 red onion, small diced
Cashew Ricotta
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Prepare the cashew ricotta by placing all of the ricotta ingredients in a food processor. Pulse until smooth and creamy. Place in a small bowl.
Step 2: Prep the cucumber sliders by spoon 1 T of ricotta on each slice. Top with a 1-2 inch slice of smoked salmon roll and a few diced onion pieces. Enjoy as an appetizer or snack.

The post Whole30 Reflections appeared first on The Shooks Life.