Cooked Greens and Chicken Salad

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Okay, I’ll start by saying this salad is DELICIOUS.  However, even if this didn’t taste as great as it does, I would still force myself to eat it, because it is SO incredibly good for me!  This is jam-packed with folate, which is great for anyone with the MTHFR gene mutation (which is surprisingly common!  I have it, and it is estimated that about 50+% of the population has it!).  Yeah, yeah, yeah, so it’s good for that, but it doesn’t end there!

I’ve been looking for ways to incorporate dandelion greens into my meals, because they are SO good for you!  They have a bitter taste, so it can be hard to find meals that they go well with, but they lend themselves perfectly to this dish!  The following pin links to a site that lists some great health benefits of these greens, and you will see why it is a good idea to incorporate these guys when possible!

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Some of their health benefits are as follows.

  • high in calcium and iron
  • antioxidant packed
  • reduce risk of cancer, MS, cataracts, and strokes
  • high in minerals
  • extremely detoxifying and cleansing for the liver

And that just touches the surface!  Between the cleansing properties of dandelion greens and the chelating properties of the cilantro, this is a great salad for cleansing your system!

So, I really don’t need to tout this salad anymore, because once you try it, the taste will be enough for you to want to keep trying it!  the fact that it is SO good for you is just the icing on the cake!

COOKED GREENS AND CHICKEN SALAD

Ingredients: makes 3 servings

  • 1 lb. chicken breast
  • 1 Tbsp. olive oil
  • 1/2 red onion, chopped
  • 1/2 tsp. garlic powder, divided
  • sea salt, to taste
  • 3/4 cup chopped cilantro
  • 3 cups chopped dandelion greens
  • 3 cups chopped kale (rough stems removed)
  • 6 cups baby spinach
  • plain greek yogurt for serving, optional

Directions

1.) Bring a large pot of water to a boil.  Add the chicken, and cook for 40 minutes.

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2.) Remove the chicken from the pot and cut into bite size pieces.  Heat the olive oil in a large frying pan over medium heat.  Add the onion and cook for 3 minutes.  Add the chicken, cilantro, and 1/6 of a teaspoon of garlic powder.  Sprinkle with sea salt and cook until the chicken is slightly browned (about 5-7 minutes).  Place the chicken on a plate and set aside.

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3.) In the frying pan you just used, place the kale and dandelion greens over medium heat.  Add 1/6 tsp. of garlic powder and sprinkle with sea salt.  Cook until completely wilted. Add to the plate with the chicken.

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4.) Once again, using the same pan, add the spinach to the pan and heat over medium heat.  Add 1/6 tsp. of garlic powder and sprinkle with sea salt.  Cook until the spinach is slightly wilted.

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5.) Split the spinach up among three plates.  Top with the chicken mixture, kale and dandelion greens that you set aside.

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If desired, you can top this with some plain greek yogurt or sprinkle with a bit of lemon juice, but it’s great on it’s own too.  This makes for a super easy meal, and as I explained, it is SOOOOO good for you!  Enjoy! 🙂

Apple Sardine Salad

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Oh! Oh!  I’ve got another good one for you guys!  How many of you like tuna salad?  Well, would you like it even better without the high mercury content?  Unfortunately, tuna contains high levels of mercury these days…too bad, because it does have some great health benefits.  However, I’ve got a solution…SARDINES!!!  Sardines have all the protein of tuna, all the omega-3’s, all the awesome health benefits, but with much less mercury!

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You may be thinking “ew!”, but when you get boneless and skinless sardines in water and mash em up, they actually bare a great resemblance to tuna!  I tested out this theory by subbing in sardines for tuna on this tuna salad mix that I made – it’s just as tasty, and much better for you!  I made a few other substitutions, such as using greek yogurt in place of mayonnaise, making this salad super great for you!  I also added apples, which isn’t always a normal ingredient in tuna salad, but wow!  It lends itself perfectly to this dish!  Plus, it adds the health benefits of apples to it!

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Alright, a quick note before getting to the recipe.  You can omit the arugula, and use this as a great sandwich filling, or as an excellent dip for crackers or the like.  Okay, are you ready for the recipe?  Here you go!

APPLE SARDINE SALAD

Ingredients – serves 2

  • 1 apple, cored and chopped (I used honey crisp, but you can use any kind)
  • 1 can sardines, boneless and skinless in water
  • 1/2 avocado, peeled and chopped
  • 1 celery stalk, chopped
  • 3 Tbsp. chopped red onion
  • 2 Tbsp. chopped walnuts
  • 1/4 cup raisins (optional, but they go really well with this salad)
  • 3/4 cup plain greek yogurt
  • 1 Tbsp. lemon juice
  • dash of sea salt
  • 3-4 cups chopped arugula

Directions

1.) Split the arugula between two plates, and sprinkle with a bit of sea salt.

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2.) Add all the other ingredients to a bowl, then stir to combine.

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3.) Top the arugula with the salad, then mix to combine.

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Super yummy, and packed with nutrition!  Enjoy! 🙂

Chopped Veggie Dill & Sardine Salad

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Alright, guys!  Once again, I am giving a shout out to sardines!  I know that every time I write a post with a sardine recipe, I go on and on about how fantastic these tiny guys are, but I only do this because it’s true!!!  The following pin links to a site that explains 20 health benefits of Sardines.

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Some of these benefits include the following.

  • Reduces inflammation
  • Helps relieve depression and anxiety
  • Helps control blood sugar
  • Prevents blood clots
  • Prevents heart disease
  • Promotes healthy brain function

And that’s only 6 in this list of 20, and the list of 20 is only 20 in the loads and loads of health benefits that this fish provides!  If you haven’t been convinced to try them with my past posts, then hopefully this salad will get you on the sardine bandwagon!

This salad is SO yummy!  Loaded with veggies, sardines, and a healthy dill dressing, the nutrition in this thing is out of this world!  Best part?  It’s a salad, so it’s beyond simple to make!

CHOPPED VEGGIE DILL & SARDINE SALAD

Ingredients – makes one salad…feel free to use more or less of a certain ingredient – it’s up to you!

  • 2 cups baby spinach, finely chopped.
  • 1/2 cucumber, peeled and finely chopped
  • 1 tomato, cored and finely chopped
  • 3 Tbsp. chopped red onion
  • 1 tin of boneless and skinless sardines (in water), drained
  • 1/2 Tbsp. olive oil
  • 3 Tbsp. apple cider vinegar
  • 1-2 Tbsp. fresh dill, chopped
  • sea salt, to taste

Directions

1.) Layer your spinach, cucumber, tomato, and onion on a plate.  Toss to combine.

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2.) In a bowl, combine the olive oil, apple cider vinegar, and dill.  Stir to combine.  Add the sardines to the bowl, and mash up with a fork.  Stir to combine.  Add the sardine and dill mixture to the salad.

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3.) Season with sea salt and mix well.

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You’ve gotta try this!!!  It’s SO yummy and SO good for you!  Enjoy! 🙂

Warm Chicken and Kale Autumn Salad

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I could eat this salad for breakfast, lunch, and dinner everyday of the week, and I would be a happy woman!  This thing tastes SO good!  It doesn’t have a ton of ingredients, which makes it an easy meal to make, but it packs a huge punch of flavor and will completely satisfy your hunger!  Perfect!  My inspiration for this salad came from the following pin.

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I didn’t have the ingredients needed for this salad, so I improvised, and came up with something AMAZING!  I do think I will get the ingredients for the salad this pin goes to though, because, um, yum – it looks so good!  But, anyway, back to what I came up with – a cooked kale and chicken autumn salad.  I should note that anytime that I eat kale, I always cook it – this makes it easier on the thyroid. I don’t have thyroid issues, but I don’t want to have thyroid issues, so I just do little things here and there to prevent problems.

Okay, let’s get to this recipe!  Get ready to be dazzled!

WARM CHICKEN AND KALE AUTUMN SALAD

Ingredients: 2 servings

  • 1 Tbsp. olive oil
  • 1 big bunch of Kale, rough stems removed, and chopped into bite size pieces
  • 2 large boneless and skinless chicken breast
  • 1 medium red onion, chopped into 1-2 inch strips
  • 1/2 cup chopped walnuts
  • 1-2 large handfuls dried cranberries (apple juice sweetened)
  • 2-3 Tbsp. Apple Cider Vinegar
  • 1/2 tsp. garlic powder
  • 2-3 oz. soft goat cheese crumbled
  • sea salt and pepper to taste

Directions

1.) Bring a large pot of water to a boil.  Add your chicken breast and allow to boil for 40-50 minutes until the chicken is cooked through.

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2.) While your chicken is cooking, prepare your kale and onions

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3.) When the chicken is done, remove the chicken from the water, but keep the water boiling in the pan.  Shred the chicken into bite size pieces with a fork and knife.  Set aside.

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4.) Blanch your Kale by putting it in the boiling water that you just took the chicken out of for about 1 minute, then use a sieve to drain the kale (if you do this over a container, you can save the liquid by freezing it, and use if for soups, etc. later).  After you’ve drained the Kale set it aside on a dish towel.

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4.) In a large frying pan, heat the olive oil over medium heat.  Add the onion and cook for 5 minutes stirring continuously.  Add the garlic powder and a pinch of sea salt.  Cook for another 2-3 minutes stirring continuously until the onions begin to brown slightly.  Add the walnuts, and vinegar.  Cook for another 2 minutes, stirring continuously.

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5.) Add the kale to the pan, and cook till warm (about one more minute), cooking continuously.

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6.) Split the contents of the pan onto two separate plates.

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7.) Top each salad with goat cheese crumbles and season with sea salt and pepper.

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Now get excited for a yumtastic meal, because this will knock your socks off!  Enjoy! 🙂

 

Fuji Apple Salad

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I am really excited to share this salad recipe with you!  It tastes just like a salad you would get at a restaurant, but all of it is homemade and healthy!  The idea for this salad actually came from the following pin.

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This salad and my salad only have spring greens in common, but that was what sparked my idea.  I wanted to use spring greens as a base, then go from there, and that I did!  I made a really big batch of baked apple chips a little while back, so I wanted to include these, and I also knew I was going for a sweet and salty kind of taste, which is my favorite when it comes to salads.

FUJI APPLE SALAD

Ingredients

For the salad:

  • 1 boneless skinless chicken cooked chicken breast – I baked mine with a bit of garlic powder and sea salt as seasoning, but you can prepare yours anyway you would like.
  • 2 cups mixed greens
  • 1 medium tomato, chopped
  • 2-3 Tbsp. red onion, chopped
  • 1/4 cup chopped pecans
  • 1 oz. crumbled goat cheese
  • 1/2 cup baked apple chips (recipe here, or you can use store bought)

For the dressing:

  • 1/2 Tbsp. olive oil
  • 1 Tbsp. apple cider vinegar
  • 3 Tbsp. plain greek yogurt
  • 1/4 cup applesauce
  • 1/8 tsp. garlic powder
  • 1/8 tsp. onion powder
  • 1/4 tsp. sea salt

Directions:

1.) Prepare your apple chips if you are making them yourself.

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2.) In a small bowl, mix together all of the ingredients for the dressing and set aside.

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3.) Layer all your salad ingredients on a plate.

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4.) Top with dressing, mix well, and serve.

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Enjoy! 🙂

Quinoa and Peppers Salad

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I made this salad for lunch today, and it is SO good!  I need to go grocery shopping tomorrow, so today, I just wanted to throw something together from what I had – this included bell peppers, quinoa, chick peas, and a few other ingredients!  I am now crazy about this dish!

I always love eating bell peppers for a variety of reasons.  Some of those reasons are listed on the following pin.

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All these health benefits along with how delicious these guys are make including them in my diet a no brainer!  Anyway, back to this salad.  This is really easy to throw together, and like I said, it is DELICIOUS and super healthy!

QUINOA AND PEPPERS SALAD

Ingredients

For the salad

  • 1 cup dry quinoa
  • 1 15 oz can chick peas, drained and rinsed
  • 1 yellow bell pepper, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 red bell pepper, chopped
  • 4 green onions, finely chopped
  • 2 tomatoes, diced

For the dressing

  • 2 Tbsp. Olive oil
  • 4-5 Tbsp. Lemon Juice
  • 1/4 cup fresh basil, finely chopped
  • sea salt to taste

Directions

1.) In a small bowl, mix all the ingredients for the dressing together.  Set aside.

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2.) Cook the quinoa as directed on the package.  Drain and rinse your chick peas.  Chop all your vegetables.

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3.) Mix all your ingredients together and top with the dressing.

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Yum, YuM, and YUM!  Enjoy! 🙂

Healthy Chicken Veggie Plate

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This meal is one of my top 5 meals EVER!!!  I’m not kidding – I seriously love it!  I got the idea from the following pin:

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And before I even get started with describing how mouth watering this dish is, I also have a version that doesn’t use chicken.  It uses chick peas for the protein source, and it’s just as delicious, so if you aren’t in a “meaty” mood, you can easily substitute for the chicken with beans of your choice!

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This week, I had both versions on two different evenings, and both evenings, I was completely satisfied!

This plate is really fun to make, because you can add or take out ingredients to your liking.  This particular combination that I am going to share with you is my favorite.  I will give you the recipe with the chicken in it, but the meat free version is exactly the same except that I used chick peas in place of the chicken.  Some health benefits of this particular combination of ingredients include:

  • High in Vitamin A, Lutein, and Zeaxanthin making it fantastic for eye health
  • High levels of Vitamin K promote healthy tissue growth including cartilage, bone, stomach and lung tissue.
  • The arugula and spinach are cruciferous vegetables making this plate high in antioxidants which fights free radical activity, boosts the immune system, and aids in cancer prevention.
  • The avocado on this plate provides vitamin E, oleic acid, beta-sitosterol, folate, and glutathione.  All these nutrients are great for oral and breast cancer prevention, heart and eye health, lowering cholesterol, and aiding in better nutrient absorption.
  • The zucchini, tomatoes, and peppers all together help to prevent cancer, are anti-inflammatory, aid in balancing blood sugar, are good for hair, skin, and bones, help to prevent heart attacks and strokes, and help to prevent kidney and gallstones.
  • Quinoa is a power food that is a high quality protein, a great source of riboflavin, aids in stamina, gluten free and alkaline forming.

Basically, this dish is jam-packed with nutrients that can really provide some amazing health benefits.  The best part?  The taste…oh my gosh!  This is ABSOLUTELY delicious and incredibly filling!  I guarantee you will LOVE it!

CHICKEN QUINOA VEGGIE PLATE

Ingredients: Amounts of each ingredient are completely up to you

  • Baby Spinach
  • Arugula
  • red peppers
  • cherry tomatoes
  • Zucchini
  • avocado
  • Fresh basil
  • crumbled goat cheese
  • Boneless Skinless Chicken Breast
  • Quinoa
  • Olive oil
  • Lemon juice
  • Sea salt
  • Garlic power

Directions:

1.) Prepare the quinoa as directed on the package.  Set aside

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2.) Preheat the oven to 405 degrees.  Line a baking sheet with parchment paper.  Chop your peppers and zucchini.  Place your peppers, zucchini, and tomatoes on the prepared baking sheet.  Drizzle with olive oil and sprinkle with garlic powder and sea salt.  Bake for 20-25 minutes.

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3.) While the veggies are baking, Heat a bit of olive oil in a frying pan (you can also use coconut oil if you prefer).  Chop your chicken into bite size pieces, then sprinkle with garlic powder.  Place the chicken pieces in the pan, and cook on one side for about 7 minutes.  Flip the pieces over and cook on the other side an additional 7 minutes until the chicken is cooked through and browned on the outside.

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4.) Chop your avocado and your basil.  Now you are ready to assemble your plate.  Start with a “base of spinach.

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5.) Arrange your other ingredients around and on top of the spinach as desired.  Drizzle with a bit of olive oil, sprinkle with lemon juice and sea salt and serve!

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Like I said, you can use different ingredients (different fresh herbs, different veggies, fruit, different cheeses, etc).  I ❤ this meal so much that I always want to tell everyone about it!  Plus, the presentation looks so pretty! 🙂  Enjoy!