By: Dr. Keith Kantor
I recommend eating a football helmet worth of vegetables and fruit daily and one of the best ways to do this is by eating a large salad for one of your meals. A salad does not have to be boring, it can have a ton of different flavors and you can use unique herbs and dressings to give them a twist. Check out these options below, most of them are also high in protein too!
Featured Photo Credit- Food Network
Ceviche Lettuce Cups
This is a light refreshing salad that will satisfy your seafood craving. The sea bass and shrimp is a lean source of protein, accompanied with heart healthy fats from avocados, and antioxidants from all of the vegetables. This is a low carbohydrate recipe that is Paleo and Keto friendly.
*Photo Credit Champagne Tastes
1 (4-oz) wild-caught sea bass filet, chopped
6 medium cooked shrimp, chopped
1/3 cup cherry tomatoes, quartered
1 small cucumber, chopped
2 tbsp. red onion, minced
¼ cup cilantro
½ jalapeño, seeded and chopped
Juice of 1 lime
Juice of 1 lemon
½ teaspoon sea salt
½ teaspoon sriracha sauce
½ medium avocado, chopped
6 butter lettuce cups
Light, fresh and easy, these ceviche cups can be assembled just before eating or they can be made ahead. Assemble into lettuce cups right before eating.
Caprese Salad with Chicken
Italian food is typically off li mits due to the higher carbohydrate content of the pasta and bread found in several dishes. This salad has all of the Italian flavors without the carbohydrates. The fresh mozzarella and chicken will keep you feeling full for hours after you eat without any blood sugar crashes.
Photo Credit – Dinner at the Zoo
4 oz. grilled chicken breast (sliced)
1-2 oz. Fresh mozzarella (sliced)
1 tomato sliced (large or 2 small)
¼ c basil sliced thinly
1-2 c romaine lettuce
1 tbsp. balsamic vinegar
1 tsp. raw local honey
2 tbsp. extra virgin olive oil
Whisk dressing ingredients together and add all of the other ingredients to the bowl and toss the salad gently till dressing is evenly coating everything.
Festive Summer Salad with Steak
This salad is packed with fiber and antioxidants from the berries and leafy greens, heart healthy fats from the walnuts and a great source of iron and protein from the steak.
Photo Credit- 2 Cookin’ Mamas
8 cups Spring Mix Salad Greens
4oz crumbled feta
8 medium strawberries, sliced
½ cup raspberries
⅓ cup blueberries
⅓ cup walnut pieces
8 oz. filet mignon
½ tablespoon natural calorie free sweetener like Swerve, stevia, etc.
¼ cup extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
2 strawberries, chopped
5 drops liquid stevia (NuNaturals or Sweet Leaf)
Pinch sea salt
Pinch black pepper
10-12 fresh mint leaves
Combine dressing ingredients and whisk until combined. In a large pan 9×13, place Spring mix as the base and arrange the additional ingredient sin festive rows to somewhat resemble the American Flag. (steak and dressing can be served on the side of the salad for presentation purposes)
Salmon Broccoli Slaw Salad
This recipe is simple, you get a great balance of heart healthy fats and protein from the wild caught salmon and antioxidants and fiber from the broccoli slaw or cabbage.
Photo Credit Feaston
- 4-5 cups of broccoli slawor cabbage shredded
- 2 tablespoons olive oil
- 2½ tablespoons Dijon mustard
- 1 teaspoon honey
- 1green onion, sliced
- ¼ teaspoon granulated garlic
- Salt to taste
- 6oz grilled salmon (wild caught)
- 1medium avocado, cut into chunks
Combine all of the ingredients and top with salmon.
Watermelon Jicama Salad
Grilled fruit has become very popular. Grill or use indoor grill pan to bring out smoky flavors in this fresh salad that’s bursting with a summer fresh vibe. This salad is hydrating from the watermelon and packed with fiber from the vegetables. This would be great along side fish, chicken or even a filet.
- ½ red onion, sliced thin
- ¾ cup rice vinegar
- Pinch stevia
- 1small seedless watermelon
- 6 cups mixed salad greens
- ½ cup goat cheese, crumbled
- ½ cup roasted, salted sunflower seeds
- Handful fresh mint, chopped
- ½ c sliced jicama
- ¼ cup aged balsamic vinegar
- Sea salt and black pepper, to taste
Stir together the onion, vinegar and stevia in small bowl. Slice 4 rounds about 1½-inches thick from the watermelon and remove the rind.
Heat grill/pan. Coat both sides of watermelon with cooking spray. Lay on grill and cook for about 1½ minutes per side, or until grill marks appear. Remove from grill and place on paper towels.
Assemble salad by placing watermelon on plates. Top with salad greens. Top with onions, 2 tablespoons of goat cheese and 2 tablespoons of sunflowers per serving. Sprinkle tops with fresh mint and sliced jicama. Drizzle each with 1-tablespoon vinegar, and season with salt and pepper.