Grilled Romaine Salad with Bacon and Feta

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This is the first day of the rest of your life, because today begins your love affair with romaine. I know -- you thought romaine was the boring cousin of spinach and arugula. I'm sorry to break it to you, but you couldn't be more incorrect. 

I actually chose this salad over a burger for lunch last week. There the burger sat waiting to be warmed up, doused in mustard (Not ketchup. NEVER KETCHUP!) and devoured by yours truly. But, instead of eating that fabulous burger, I opted to go through the steps to make this salad - because it really is that good.

Before you have me committed to an asylum for choosing salad over a burger, hear me out. Due to its grilled preparation, the romaine takes on a completely different flavor, characterized by smokiness and scorch marks. Add some bacon and feta cheese and you have a salad that is finally worthy of running the show.

And it's pretty darn healthy, too. Not that you care...

Grilled Romaine Salad with Bacon and Feta

Prep time: 2 minutes

Cook time: 4 minutes

Servings: 1

Ingredients:

• 1 head of romaine lettuce - I have been using the smaller ones from CostCo because they are the perfect serving for one head per person. If you use a larger head, you could easily split this between two people!
• 1 tbsp olive oil
• 1 piece of uncured bacon
• 2 tbsp feta cheese (or your cheese of choice)
• Ground black pepper

Directions:

1. Cook the bacon any way you want, then set aside. I save a few pieces after making a weekend brunch and crumble them up in a bag.
2. Rinse the romaine head, then pat dry.
3. Cut the romaine in half, lengthwise (see images below).
4. Rub both sides of each romaine chunk with olive oil.
5. Cook on medium-high heat on a grill (or on a grill pan - since it's winter already and going outside is awful!). 
6. After 2 minutes (or when scorch lines show up on the bottom), use tongs to flip each piece. 
7. 2 minutes later, remove from heat. Sprinkle with pepper and add feta and crumbled bacon.
8. ENJOY IT. YOU'RE WELCOME.

Paleo BLT Salad

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Have I mentioned my favorite thing about going Paleo? 

Bacon!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

It is good on everything and with everything. Shrimp? Check. Brussels Sprouts? Check. Salad? Eggs? Wrapped around Chicken? Wrapped around asparagus? Check, check, checkity check check.

So clearly, I am finding ways to work it into as many meals as I can. I threw together this salad the other day and it was honestly one of the best salads I have ever eaten. It was like a BLT, made all-star with crunchy sunflower seeds and sweet-n-sour pickled cabbage. And don't even get me started about adding balsamic glaze to a bacon-laden dish... Amazing.

Paleo BLT Salad

Ingredients for one salad:

• 1-2 cups salad greens of choice (I used arugula because duh)
• 2 pieces of cooked bacon, cut into small bite-sized bits
• 1/4 red tomato, de-seeded and cut
• 1 tbsp sunflower seeds
• 1 tbsp chopped onion
• Pickled red cabbage (optional but really works well in this salad!)
• Balsamic glaze (or any balsamic vinaigrette)

Directions:

1. Toss all ingredients and serve!

Brussels Sprouts, Butternut Squash, and Bacon Salad

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I made this tasty salad a few weeks ago but then completely neglected to share it with you all. Blame it on I-Started-My-Own-Business-And-Moved brain, I guess...

I used to make brussels sprouts, butternut squash, and bacon and devour it, but something about that combination on its own had its way of leaving me extremely full. Instead of following that tradition, this time I served up less, but used it to top a bed of spinach. It ended up being the most delicious and comforting salad. Seriously, it's like taking an old fashioned comfort food and making it healthy.

What's not to love, right?

Brussels Sprouts, Butternut Squash, and Bacon Salad

Servings: 4

Ingredients:

• 2 cups brussels sprouts, rinsed
• 2 cups butternut squash, cubed
• 8-12 strips uncured bacon
• 1 tbsp olive oil
• 1 tbsp oregano
• salt, pepper to taste
• 4 cups spinach

Directions:

1. Preheat oven to 400 degrees.
2. Line a baking pan with aluminum foil. Place bacon in a thin layer and bake for 25-30 minutes or until crispy. Drain and let dry.
3. Toss butternut squash with 1/2 tbsp olive oil, oregano, and a sprinkling of salt and pepper.
4. Line another baking pan with aluminum foil and spray with cooking spray. Spread butternut squash on top of the foil and bake for 25-30 minutes, or until butternut squash is soft.
5. Steam brussels sprouts for 15 minutes, or microwave for 8 minutes, until soft and tender. Sprinkle with remaining 1/2 tbsp of olive oil, salt, and pepper.
6. Combine cooked butternut squash and brussels sprouts. Crumble bacon and add to the same bowl. Toss well.
7. Put over a bed of fresh spinach! No dressing required, but this would be delicious with a simple drizzling of olive oil and lemon.

Italian Overnight Kale Salad with Sea Salt

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When I was in High School, I used to get sick a lot. A lot. Like I missed 28 days of school one year. So, in the interest of boosting my immune system, my mom decided to force me to start juicing (at 17 years old, I was very opposed to the idea and thought it tasted like garbage sludge). The key ingredient she continued to put in these garbage sludge smoothies? Kale.

Five years later, I started putting Kale in my salads. Though my immune system is now near teflon (thanks to consistent exercise and healthy eating), I am always looking for the next healthy element I can incorporate into my life. After reading about the seemingly never ending health benefits of Kale, I was sold.

Only I wasn't eating it right. I was just throwing it in a salad and eating it immediately. Little did I know that there really is a better way to eat Kale. It needs a bit of... coaxing.

Enter this new method. By letting the Kale marinate in olive oil and lemon juice overnight (or at least for a solid few hours), the Kale begins to break down just slightly, enough to get rid of the bitter flavor Kale tends to have when eaten on its own.

Combined with Italian toppings and Sea Salt, this is officially my favorite salad ever. I love it so much that, when I couldn't find pre-cut Kale at the grocery store this week, I was legitimately upset. It's just that good.

Italian Overnight Kale Salad with Sea Salt

Servings: 2 (Feel free to cut in half for only one serving, but keep in mind that this salad keeps very well in the fridge, so making it ahead of time doesn't hurt!)

Ingredients:

• 4 cups Kale
• Zest of 1 Lemon
• Juice of 1 Lemon
• 2 tbsp Extra Virgin Olive Oil
• Sea Salt
• Pepper
• 1/3 Red Pepper, coarsely chopped
• 1/4 Cup Shaved Parmesan
• 2 tbsp Purple Onion, coarsely chopped

Directions:

1. Combine lemon zest, lemon juice, and a sprinkling of sea salt and pepper in a bowl. Whisk.
2. Rinse Kale and cut into ribbons (or any bite size pieces) and pour mixture over the Kale. Toss.
3. In a small tupperware, combine shaved parmesan cheese, chopped red pepper, and chopped purple onion.
4. Cover both bowls and store overnight. 
5. To serve, put marinated Kale on a plate or in a bowl and drizzle extra virgin olive oil over the salad. Then, spoon cheese/pepper/purple onion on top. Top with Sea Salt and Black Pepper, if desired.

P.S. Looking for more Kale in your life? Check out Sea Salt Kale Chips, Sriracha Polenta with Kale Chips, and The Ultimate Salad of Health

Butternut Squash Quinoa Salad with Brown Butter

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I've got some delicious comfort food for you today, guys. And also a lesson. It's very simple and can probably go without saying to some of us, but it's always good to be reminded of.

Be random.

I'll admit that I can become a slave to routine on occasion. A victim of schedule. I can become so excited about plans I've made that I forget to let myself go.

But it's important. Because life is short. And I think I'm spot on in saying that life wasn't meant to be rigid, scheduled, and organized... at least, not all the time. Life is for jumping into the ocean and spontaneous picnic trips to Wicker Park, for putting Sriracha on everything, even though it makes you jump up and down as your mouth burns with fire. Life wants us to give in to random, sometimes.

...so when you randomly feel the urge to buy a butternut squash at Jewel, buy it!

Also, browned butter. Too delicious. But I should warn you: there is such a thing as too much. I swear I had a browned butter headache this weekend after making a batch of cookies and eating far too many. No, I'm not insane.

Butternut Squash Quinoa Salad

Servings: 4

Ingredients:

• 1/2 butternut squash
• 1/4 stick butter
• Italian seasoning
• Sea salt
• Pepper
• 2 tablespoons Pine Nuts
• 2 cups Quinoa
• 3 cups water
• 1 tablespoon cumin powder
• 2 tablespoons Feta Cheese

Directions:

1. Strip and cut butternut squash. Use a veggie peeler to strip the outside layer, then cut about 1/2 an inch off of the top and bottom (this will keep it stable). Cut in half (basically at its "waist"), then cut down the center of each of those pieces. Spoon out the seeds inside, then chop remaining "meaty" parts into small cubes, about 1/2 inch thick. Sound confusing? Here's a tutorial.
2. Brown the butter (Don't know how? Here's a tutorial!). Add butternut squash cubes and sprinkle with Italian seasoning. Mix well, then keep on medium low heat for 15 minutes, stirring occasionally.
3. Meanwhile, combine rinsed quinoa and water, then heat over medium heat until boiling. Add cumin, then reduce heat and simmer for 20 minutes, stirring occasionally.
4. Add pine nuts to butternut squash and continue to stir occasionally for another 5-10 minutes, or until butternut squash is soft.
5. Add butternut squash to cooked quinoa and toss well. Add feta cheese just before serving.

Notes:

• A big Butternut Squash will make enough for 10 servings. For this recipe, you should only need about 1/2 of one... but depending on the ratio of butternut squash to quinoa you're looking for, feel free to experiment. It's not an exact science here. 

Cranberry Feta Cilantro Salad

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It's creamy but tangy. It's crunchy but soft. It's everything you've ever wanted... minus the whole being rich thing, I guess.

New favorite salad alert! This is utterly delicious. Trader Joe's finally came up with a creamy salad dressing that is actually good for you! Thank you, Trader Joe's. Thank you for listening.

I've been eating this salad pretty much non stop. Sometimes I add 1/2 a chicken breast from my 15 meals in 60 minutes challenge!

Looking for other salads? Check out my recipe page here!

Cranberry Feta Cilantro Salad

INGREDIENTS:

• 1 head Romaine Lettuce
• 1 tablespoon Cranberries
• 1 tablespoon Feta Cheese
• 1 tablespoon Sliced Almonds
• Reduced Fat Cilantro Salad Dressing (Trader Joe's)
• (Optional) 1/2 Chicken Breast, sliced

DIRECTIONS:

1. Rinse and chop lettuce
2. Add cranberries, feta, and almonds
3. Top with Reduced Fat Cilantro Salad Dressing
4. (Optional) Add 1/2 chicken breast, sliced

Skinny Blue Cheese Salad w/ Mushrooms or Steak

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It tastes luxurious. Like the kind of salad that pretends to be good for you but is secretly bad for your health. But this salad's secret is the exact opposite - that it's even better for you than you think!

This was my last lunch before getting my wisdom teeth taken out. I wanted something creamy, delicious, and rich. I found it :) I actually ate this salad twice - the first time, with a few strips of delicious steak leftovers, which I cut into bite sized pieces before tossing the salad. The second time (pictured above), I added mushrooms instead (for no real reason other than not wanting to eat the exact same thing twice in a row).

P.S. Wondering how my wisdom teeth surgery went? Check out this post!

Skinny Blue Cheese Salad w/ Mushrooms or Steak

Calories: 168
Weight Watchers Points (Old): 4
Weight Watchers Points Plus (New): 4
Protein: 8.6g
Ingredients:

• 2 cups Spinach, rinsed
• 1 tablespoon Craisins or Raisins
• 1 tablespoon Sliced Almonds
• 1 tablespoon Feta
• 1 tablespoon Light Blue Cheese Salad Dressing
• Optional: 1 tablespoon Sliced Mushrooms
• Optional: 2 tablespoons Cut Steak

Directions:

1. Combine all ingredients
2. Add dressing
3. Toss!

Summertime Quinoa Veggie Salad

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This dish is delightfully refreshing, hydrating, and delicious. Chopped tomatoes add moisture while cucumbers and carrots add a yummy crunch, all while playing along nicely with cilantro for a meal that tastes delicious on its own, without needing the butter and oil all the other dishes need. 

It's healthy time, people! That's right, time to load up on your... protein, fiber, nutrients, blah blah blah. You get it, right? The good things. Let's get them into your tummy.

Today's recipe is actually not of my own creation. It was my lovely mother's idea. Kind of like my favorite salad (which I call the kitchen sink salad - you throw in everything that you have in your fridge that could possibly go into a salad - everything but the kitchen sink!), this recipe has a base of delicious, healthy Quinoa, and then includes tons and tons of chopped up veggies.

It's the perfect summer snack. Or the perfect summer side. Because it gives you the hydration and nutrition you need without being too much work or too many calories. Feel free to add nuts, such as pine nuts or sunflower seeds, or some cut up peppers to the mix!

P.S. Looking for other recipes with Quinoa in them? Read these (I warn you, there are many).

Summertime Quinoa Veggie Salad

Ingredients:

• 1 cup Quinoa
• 2 cups Water
• 1 tomato, chopped
• 1 long carrot, chopped
• 1/4 cucumber, chopped
• 1 handful cilantro, chopped
• 1/4 cup, black beans, cooked and drained
• 1 Lemon, juiced

Directions:

1. Cook Quinoa by combining Quinoa and water and heating until boiling, then reducing to a simmer and continuing to cook for 20 minutes. After 20 minutes, remove from heat and let sit for 5 minutes, then fluff.
2. Add chopped ingredients and lemon juice and toss.
3. Serve as a lunch snack or a side for your favorite dinner dish!

Quinoa Grain Salad with Corn and Blackberries

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A delicious bed of spinach and vegetables is topped with warm, cumin-flavored Quinoa and corn that pops in your mouth. So full of moisture and flavor that you won't need any dressing. It's just that good.

One of my favorite items on the menu at a local Chicago pub used to be a grain salad. A delicious bed of spinach and vegetables was topped off with warm grains. This salad is so full of nutrients that you might live forever (no promises, though...).

Quinoa Grain Salad with Corn and Blackberries

Servings: 4

Ingredients:

• 1 cup Tri-Color Quinoa
• 2 cups Water
• 3 teaspoons Cumin Powder
• 2 teaspoons Red Curry Powder
• 4 cups Spinach
• 1/2 cup Cilantro, chopped
• 1 apple
• 1 small cucumber
• 1/2 cup Corn (either from a can or removed from cob)
• 2 tablespoons Feta
• 16 blackberries

Directions:

1. Rinse Quinoa and bring to a boil with water in a medium sauce pan. Once boiling, add cumin and curry powders, mix, then cover and simmer for 20 minutes.
2. Meanwhile, coarsely chop raw spinach, cilantro, apple, and cucumber. Toss in a bowl and separate salad onto plates.
3. Add corn to cooked Quinoa, stir, and spoon the mixture onto salads. 
4. Sprinkle Feta cheese and blackberries on top and serve.

Pear & Pistachio Feta Salad

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The perfect 100 calorie salad. Finally.

This salad is epic because it does double duty: it is simultaneously light and delicious, while packing a satisfying nutritional punch. The pears and tomatoes give the salad a semi-sweet juiciness that is perfectly refreshing for a summertime evening, while walnuts and pistachios work together to give the salad more than enough nourishment to carry you through!

I'm making a pact with myself. For the next month, my dinners will all be salads. Do you know what that means? It means we're about to get a lil salad crazy up in hurr. Or perhaps that I am a horrible pact maker. We'll see...

This is where the fun starts.

Pear & Pistachio Feta Salad

Servings: 4
Calories: 100

Ingredients (Salad):

• 6 cups mixed greens
• 1 Pear
• 12 Cherry Tomatoes
• 1 tablespoon Walnuts, diced
• 1 tablespoon Shelled Pistachios
• 2 tablespoons Reduced Fat / Fat Free Feta

Ingredients (Salad Dressing):

• 1 tbsp Olive Oil
• 2 tbsp Balsamic Vinegar
• 2 tsp Lemon Juice
• 2 tsp Honey
• 2 cloves minced garlic

Directions:

1. Prep ingredients: Cut the Pear into small slices, dice Walnuts (if you didn't purchase them pre-diced), and shell Pistachios.
2. Combine with mixed greens and Cherry Tomatoes
3. Mix dressing and stir or shake well, then pour over salad.
4. Serve!

The Ultimate Salad of Health

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Today, I'm sharing a crazy-good-for-you salad recipe. Justin and I make salad for lunch at work every day. This is one of our recent favorites.

Fat calories in this salad come almost exclusively from avocado. If you nix the avocado, you'd ring in at about 145 calories instead of 270 -- but, for someone who is active and working out, adding those healthy fats is a good thing (and a 145 calorie lunch just isn't enough, folks).

Items to incorporate into your salads (if you're not already doing it):

• Kale: Either raw or steamed, Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale also has at least two major chemicals (sulforaphane and indole-3-carbinol) that are known as potent cancer-fighting and cancer-blocking chemicals. (Wiki for Kale)
• Scallions (Green Onion): High in fiber means Scallions will fight off bad cholesterol. They also score well on the fullness to nutrition scale (meaning they are high on the list for helping you feel full while also being high on the list for nutrition!). Scallions are also a strong anti-inflammatory, which helps for sore muscles! (Nutrition Data for Scallions)
• Spinach: As far as any salad base goes, Spinach is by far one of the most nutritious, while also being easy to handle and rip. Replacing iceberg or romaine lettuce with spinach for more vitamin C (an antioxidant), iron (helps prevent anemia), magnesium (can help protect against heart disease) and vitamin K (good for bones and blood). (The Tribune on Spinach vs Romaine)
• Egg Whites: Add some protein to your salad without overloading on calories! One hard boiled egg white packs 3.6 grams of protein in just 17 calories. Other awesome nutrients in an egg white: Selenium and Riboflavin! (LiveStrong on Egg Whites)

The Ultimate Salad of Health!

Ingredients:

• 2 cups Chopped Spinach
• 1 stalk Chopped Scallions (Green Onions)
• 1 leaf Chopped Kale
• 3 rinsed and sliced strawberries (or other berries)
• 1 large Egg, hard boiled, egg whites only
• 1/2 Avocado, without skin or seeds
• 1 tablespoon Feta Cheese
• 1/2 tablespoon Diced Walnuts

Directions:

1. Combine
2. Toss with low-fat dressing (such as Newman's Own Asian Ginger)
3. Serve!

How To Stuff Your Face With Mexican Food... The Healthy Way

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“Honestly, all I want to do is stuff my face with some Mexican food.” <-- Yeah, that was me, last week. I don’t know what came over me – I don’t often have strong cravings and, when I do, it’s usually for toast (seriously), so when I suddenly HAD TO HAVE Mexican food, it was like a whole new world.

But Mexican restaurants, while they may be authentic, are pretty much horrible for you. So are tortillas. And sour cream. And queso dip. You get the issue here. And, to make it worse, it’s nearly impossible to have a Mexican dinner at a restaurant without succumbing to the Margarita Misery – and by that, I mean yeah, I’ll just have one – oh, shit, I didn’t realize they are each 400 calories.

And yet, if you know me, you know my attitude about these things. It CAN be done. It just hasn’t been done – YET.

So here’s my solution… because we all deserve to stuff our faces with Mexican food. And we all deserve to do it without paying for it later.

The amounts of each ingredient can very easily be altered – because it’s really just a bowl of Mexican-related ingredients thrown together – so feel free to mix and match, omit and add, etc.

Ingredients:

• 1 cup Spinach, cut into bite size pieces
• 1/2 cup Black Beans (if you're buying canned beans, look for organic, low sodium, etc – as most canned black beans come LOADED with sodium)
• 1/4 cup Cheese – Cheddar, Mozzarella, Monterey jack, the works! (I used 2% Mozzarella) 
• Avocado/Guacamole – 2 tablespoons Guacamole or ½ Avocado
• Diced Tomatoes (Make sure you get fresh tomatoes and dice them yourself OR pick canned diced tomatoes that do not have added ingredients like fillers and sodium. In the images you see here, we used some canned diced tomatoes and then added a few chunks of freshly diced tomato too).
• 2 tsp Cumin
• Hot Sauce (to taste)
• Pre-cooked Chicken Strips (Optional)

Directions:

1. Heat beans over medium heat, stirring occasionally, and add cumin.
2. Chop fresh ingredients (spinach, avocadoes, tomatoes)
3. Combine!

Recipe | Insalata Mista (Mixed Salad)

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Do you love this salad, jam-packed with protein and fiber? Lend me some sugar...
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I HAVE A DREAM... that, one day, this country will rise up and rise up and live out the true meaning of this creed: "We hold that this truth should be made more evident: That NOT ALL SALADS ARE CREATED EQUAL!"

• Your regular restaurant-ordered salad has a bed of huge, dry, leafy greens that are too big to fit in your mouth without successfully smothering your cheeks in dressing.
• Your regular restaurant-ordered salad has a few festive bits and pieces thrown over that bed of leafy greens.
• Your regular restaurant-ordered salad's "festive bits and pieces" are comprised of baked, battered, and/or fried crud like croutons, fried tortilla strips, or breaded chicken, which add heaps of calories and saturated fat for your net intake for the day.

The solution? This salad.

• This salad has no bed of huge, leafy, too-big-for-your-mouth greens. Instead, you've got bite size pieces of nutrition-packed spinach.
• This salad has far more than "a few" festive bits and pieces. Instead, you've got a bowl full of delicious festivity, interspersed by the occasional spinach loveliness.
• This salad's festivity is neither baked, battered, nor fried. Instead, the festivity includes chick peas and black beans, which are full of protein and fiber, and tomatoes, which add important nutrients (like phosphorous, calcium, iron, Vitamin A, and Vitamin C) to your diet.

Nutritional Information for Main Course*

Nutritional Information for Side Dish*

Last week, Justin and I were thinking about dinner. We were hungry - hungry enough for more than just a leafy salad - but not willing to throw lifestyle to the wind and pig out. We came (to Jewel). We saw (the veggies). We conquered (...the world?). Here's the recipe...

Greek Chicken Garlic Salad

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It's the season of new years resolution. Yeah, I know, I've been beating this point to death... But, with so many resolutions to lose weight, work out, and eat better, I'm hearing a lot more chatter around the office about calories, nutrition, and food. 

A salad a day sounds like a great plan... and it is, provided that you're eating the right salad. If you're eating out, be careful -- many seemingly "good" salads are actually "bad" ones. Don't. Be. Fooled.  Some salads at TGI Fridays, Applebees, and California Pizza Kitchen will run you between 1,000 and 2,000 calories (don't believe me? Read this post). A rule of thumb: Avoid croutons (and toppings like tortilla chips and crispy noodles), creamy dressings, and most Mexican themed salads. For more tips, click here.

This week, in honor of your new year's resolution to eat healthier (or count calories, or get in shape, etc, try this: Instead of shelling out the cash (and calories) for a daily salad at your favorite restaurant, stop by the grocery store and picking up the supplies to make your own.  Here's a recipe for Greek Chicken Garlic Salad (for more Salad Recipes, check out my Food page).

Ingredients (Salad):

• 2 heads of lettuce
• 6 baby carrots
• ½ Onion
• Fresh grated sharp cheddar (to taste)
• 2 chicken breasts or 2 cans of chicken
• 2 tablespoons Olive Oil
• Greek Lemon seasoning 
• 1 handful Sliced almonds (or other available nuts)

Ingredients (Dressing):

• 2/3 tablespoons chopped garlic
• 4 tablespoons balsamic vinegar
• 1 tablespoon Olive Oil
• 1 teaspoon lemon juice
• ½ tablespoon honey

Preparation Directions:

1. Saute chicken, Olive Oil, and Greek Seasoning over medium-high heat for 15 minutes (or until cooked). I started with two cans of chicken because it was all I had on hand and this was a last minute improv kind of meal... so, being pre-cooked, the time was much shorter than it would be for raw chicken breasts.
2. Chop lettuce and onions to your personal preference (I cut the onion into thin, 1 inch pieces). Cut carrots to preference (I cut them into small, 1/4 inch thick discs).
3. Combine lettuce, onion, carrots, and almonds in a bowl. 
4. Grate fresh sharp cheddar on top
5. Add cooked and seasoned chicken
6. Prepare dressing by combining all 5 ingredients and mixing well.
7. Serve!

 

Here are some links for further reading:

MSNBC 5 Restaurant Salads That Are Worse Than A Whopper

Men's Health 20 Salads That Are Worse Than A Whopper

Men's Health Best Bottled Salad Dressings