7 Heart-Healthy Salads | Raspberry, Feta and Wheat Berries Salad

Seven Heart-Healthy Salads - TheFitFork.com

I have a fondness for salads . . . actually maybe an addiction. Cooked veggies are pretty darn good, but if I don’t get my salad every day, better get out of my way!  What I love about salads is that they are easy to make, can be made-ahead of time to pack in a lunch or wait in the fridge until I get done running.  Many of my salad creations are impromptu, made with pre-cooked lean proteins, healthy pantry staples and whatever produce I find in the bin.  Of course, another benefit of eating salads (that is, if you don’t douse with fattening dressing) is that the ingredients are naturally low-fat and packed with important vitamins, minerals and other nutrients that are so important for the maintenance and protection of your heart and body.  But, don’t just eat salad, exercise too – wink, wink, nudge, nudge.Raspberry & Feta Salad with Wheat Berries

Raspberry & Feta Salad with Wheat Berries – This salad features cooked grains atop a green salad to provide loads of minerals and soak up flavors from the dressing of your choice. This is a favorite salad from the Racing Weight Cookbook (Lean, Light Recipes for Athletes) — a great resource with more that 100 flavorful, easy recipes for athletes that will help you hit (or stay at) your ideal weight without compromising performance.

Raspberry and Feta Salad with Wheat Berries
Prep Time
10 mins
Total Time
10 mins
 
Bright and beautiful, this salad features cooked grains atop a green salad to provide loads of minerals and soak up flavors from the dressing you love best.
Course: Salad
Cuisine: American
Servings: 1 people
Ingredients
  • 6 cups mix salad greens about 5 ounces
  • 1 cup cooked wheat berries or barley pre-cooked
  • 1 cup raspberries
  • 1/2 cup feta cheese, crumbled about 4 ounces
  • 1/2 cup red onion, thinly sliced
Instructions
  1. Divide salad greens between two plates, and top evenly with cooked grains, raspberries, feta and onion.
Recipe Notes

Republished with permission of VeloPress from Racing Weight Cookbook. Try more recipes at www.racingweightcookbook.com.

Blueberry Snap Pea Salad with Chicken - TheFitFork.comBlueberry Sugar Snap Pea Salad with Chicken  –  Delicate, sweet yumminess – there is no other way to describe this entrée salad recipe. As a kid, we used to grow sugar snap peas in the early summer garden – so happy to have them year-round today my market.

 

Tropical Fusion Salad with Spicy Tortilla RibbonsTropical Fusion Salad with Spicy Tortilla Ribbons – This pretty salad of mine is a cover girl, appearing a few years back on the COVER of Taste of Home magazine.  Colorful fruits and veggies topped with oven-crunched tortilla strips make this salad a show-stopping stunner – that is until you announce “dig in!”

2010 MAy taste of home cover

 

 

 

 

Seared Steak and Mango Thai Noodle Salad

Seared Beef & Mango Thai Noodle Salad – The succulent flavor of seared beef pairs exotically alongside sweet mangos – toss in some other veggies and thin rice noodles for a balanced and beautiful meal.

Black Bean, Corn and Avocado Salad - TheFitFork.com

Black Bean, Avocado & Corn Salad – This salad has been a family favorite for years and is actually been declared a contest winner by the California Avocado Commission. A healthy side dish for a BBQ or taco night, but I’ve been known to serve up a big bowl and call it dinner!

Strawberry Cucumber and Spinach Salad - TheFitFork.comStrawberry Cucumber & Spinach Salad – I have a hankering this lush and lovely salad is the one you’ll want to cut out hearts in the cucumbers and serve up to your sweetie on Valentine’s Day.  Serve as a side or top with the lean protein of your choice . . . .might I suggest scallops?!

 

 

Skinny Cranberry Chicken Salad - TheFitFork.com

Skinny Cranberry Pecan Salad – I love chicken salad. Cool, creamy and packed with lean protein, chicken salad is a go-to meal on my family’s overscheduled evenings. This makeover-recipe salad uses Greek yogurt for a healthier (and more protein-packed) meal.

How many times a week do you eat salad?

Describe your favorite salad (homemade or eating out)? 

 

 

Sunday Dinners | New Tradition with Salads & Skewers

Do you have any recollections of traditional Sunday dinners with grandparents, parents, siblings and other relatives all gathered around the table? When Foodie.com asked me to share a post on the topic, I knew it would be easy because I have lots of great memories.

When I was a young working adult and newly-married wife, my grandmother and aunt would host a Sunday dinner in the middle of the afternoon complete with huge roast, ham or turkey and smorgasbord of sides – plus there was always a super yummy dessert. This spread was cooked with so much care and attention, the frequent non-family guests would always think we were celebrating some sort of special occasion – and we were! The special occasion was the company of each other and reminiscing about our collective past and sharing dreams for the future – in addition, there were always plenty of funny jokes and good-natured ribbing to go around. An extra perk for me was to see the making of secret family recipes firsthand and to learn great food tips from these two fabulous home chefs in the family.

Classic #throwback scene from a Sunday dinner at grandparent's house.

Classic #throwback scene from a Sunday dinner at grandparent’s house.

My grandmother is long gone and I live in a different city from my aunt today. But, I am blessed to have parents now living nearby and three children of my own; that’s why we try to get together as often as possible to share meals – and happy news, hopeful plans and lots of hugs.  Often these meals don’t happen on Sunday and they are usually not as elaborate as the traditional meals prepared by the earlier mentioned matriarchs – but we are still together breaking bread and making memories. Sometimes we do pizza as a treat for the kids, but often I try to keep it healthy by putting quick and nutritious salads and grilled kebabs on the menu

In addition to making kebabs outdoors on the grill, whipping up a big entrée salad is one of my favorite Sunday dinner ideas – especially on those busy weekends that are packed full of sports, church and volunteer activities. A big salad, like my recipe for Speedy Salad Nicoise, come together in just a few minutes, especially if you have already pre-grilled or roasted your lean protein. That’s one of my favorite tips for a busy week – I’ll crockpot a big chuck roast or grill a huge tray of chicken breasts or salmon to eat throughout the week.  Add a rustic loaf of bread, some flavorful compound butter . . . . and uncork a bottle of wine (plus apple cider for the kids) and you have all the makings for a special meal that brings together those who are near and dear. Salad with olives tuna tomatoes green beans

Speedy Salad Nicoise Recipe
Serves:  4

  • 3/4 lb. trimmed green beans
  • 4 small red potatoes
  • 1 head of Bibb, Boston or artisanal Romaine lettuce
  • ½ pint halved red and yellow cherry tomatoes
  • ½ cup drained Nicoise olives
  • 2 (4-oz) pouches drained premium albacore tuna steaks
  • 2 Tbsp. drained capers
  • 1 Tbsp. fresh chopped parsley
  • 1 Tbsp. fresh chopped chives
  • 4 oz. Red Wine Olive Oil Vinaigrette
  1.  Add eggs to large pot of water and bring to a boil; allow to gently boil for 1 minute. Remove from heat and cover for 10 minutes. Transfer the eggs to a bowl of ice water. Drain, remove shells and let eggs cool. Slice or quarter eggs lengthwise; set aside.
  2. Add the green beans to pot of water and par-boil for 2 minutes. Lift out with tongs and rinse in colander with cold water.
  3. Return the water in pot to a boil, adding more water if needed. Add the potatoes and boil for 15 minutes or tender. Drain and transfer to a bowl to cool. Peel potatoes and quarter or cut in large chunks.
  4. On a large platter, arrange the lettuce, sliced eggs, green beans, potatoes, halved tomatoes, and olives. Drain tuna steaks from their packing liquid and place in center of salad; sprinkle with capers. Dust entire salad with parsley and chives. Drizzle with vinaigrette. Serves 4.
Tuna jar salad

Bottle up your leftovers in a jar for Monday lunch!

And, if you have leftovers you can bottle them up for lunch on Monday. Just pile everything in a Mason jar with the sturdiest ingredients on the bottom (including the dressing) and the most delicate on top. When hunger strikes, turn the jar upside down, give a few shakes and pour on a plate (or eat straight from the jar)!

I’d love to hear your favorite Sunday dinner memory or recipe, please share in the comments!

This post was sponsored by Foodie.com.