Category: true food

summer salad series: sunflower summer salad

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Fall is quickly coming upon us. This morning as I was driving to the store, I noticed some of the leaves in our neighbourhood are at the dawn of changing over to the colours of autumn. With that said, there is still some time to squeeze in a couple more salads inspired by summer. We had some lovely friends over the other day for a BBQ and served this salad as one of our side dishes. It went over well with kids and adults too. Enjoy!

Sunflower Summer Salad

What’s included…

strawberries          1 cup sliced

avocado                   2 diced

corn                           1-2 corn on the cob (cooked-cooled-shaved)

kiwi                            2-3 peeled and diced

cucumber                1/2 long english diced

lime                            1 juice squeezed

cilantro                      2 tbsp (chopped)

sunflower seeds       2-3 tbsp

extra virgin olive oil  2 tbsp

salt & pepper            pinch of each

Putting it together…

Wash and dry produce. In a bowl place sliced strawberries, diced avocado, shaved corn, diced kiwi, and diced cucumber. In a measuring cup whisk olive oil, lime juice, salt & pepper, and chopped cilantro. Pour over the other ingredients in bowl and lightly toss together. Sprinkle sunflower seeds on top then serve. Serves 4-6 as a side dish.

Hope you enjoy the last bit of these summer days!

 

summer salad series: broccoli lemon dill chopped salad

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The heat of summer has kicked in my inhibition to prepare meals with my oven. This is a cool and refreshing salad that works well with what is on the grill, or on its own as a nutritious lunch.

Broccoli Lemon Dill Chopped Salad

What’s included…

raw broccoli          1 cup chopped

cucumber              1/2 diced

zucchini                  1/2 diced

Renees Yogurt Dressing Cucumber Dill      3-4 tbsp

lemon juice            1/2 lemon juiced

feta cheese             3-4 tbsp

fresh dill                  2-3 tbsp chopped

sunflower seeds    2-3 tbsp (optional)

Putting it together…

Wash all produce, then chop and dice broccoli, cucumber, and zucchini – place in mixing bowl. Add dressing and combine with spoon in mixing bowl. Add feta, sunflower seeds (optional), fresh dill and lightly combine. Squeeze lemon over top and serve. Serves 1-2 (depending if it is your lunch, or a side)

It’s hard to believe that back to school shopping is already started or about to gear up. Only one more month to get creative with the Summer Salad Series!

∼live your journey true∼

 

 

summer salad series: berry banana fruit salad

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Yay! Summer is in full swing now. What better way to enjoy the tastes of summer than a bowl full of sweet berries. My Summer Salad Series has been showcasing veggie based salads, it’s time to throw one in made with fruit, because fruit salads count too!

This one can be served on the side of a light breakfast or lunch. It is also a great afternoon snack after a day in the sun, or as a refreshing dessert after a backyard BBQ.

Berry Banana Fruit Salad

What’s included…

fresh strawberries          1 cup sliced

banana                               2 medium sized sliced

blackberries                     1 cup (blueberries would also work in place of blackberries, or             can be added)

cinnamon                         1 tsp

hemp hearts                    1 tbsp (heaping) – optional, for added health benefits

Putting it together…

Thoroughly wash and dry the Berries. In a large bowl combine all the ingredients gently with a large spoon. Serves 2-3

So easy, so fresh, a bowl full of summer goodness. Enjoy!

~live your journey true~

 

Summer Salad Series: Sesame Arugula

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Oh boy, oh boy, my family enjoyed this one. We ate this scrumptious Sesame Arugula salad for supper, so I did pair this one with some balsamic soy grilled steak and mushrooms. No recipe here today for that part of the mea – all focus on the salad. This one is a little more labour intensive if you want to include the crunchy grated potatoes that I topped the salad with. Here we go with this fantastic dinner option that is great on its own, or paired with additional protein.

Sesame Arugula

What’s included…

arugula          3 cups

red pepper    1 diced

carrot             1-2 large chopped

(dressing)

extra virgin olive oil    1/8 of a cup

lemon juice                     1 lemon squeezed

sesame oil                       1 tbsp

vinegar                             1 tbsp

soy sauce                          1 tsp

garlic clove                      1 minced

raw honey                        1 tsp (add more if you desire more sweetness)

pepper                               1 pinch

(feel free to add salt if you desire, I find enough in the soy sauce)

(salad topper – crunchy grated potatoes)

potato                                1 grated with cheese grater

extra virgin olive oil      1 tsp

garlic powder                   1 pinch

salt & pepper                    1 pinch of each

Putting it together…

Start with the salad topper. Preheat your oven to 425ºf. Thoroughly wash potato (keep skin on). Grate the potato and place in a mixing bowl. Add the rest of the salad topper ingredients and stir together with a spoon. Place on a baking stone or cookie sheet lined with parchment. Spread out the grated potatoes so they crisp up. Bake for 12-14 minutes, depending on your oven. I checked on the potatoes a couple times and flipped them to achieve a nice crispiness. Once done, set aside on a plate lined with paper towel to cool.

While the salad topper is cooling, thoroughly wash and dry all produce. In a salad bowl place arugula, diced red pepper and chopped carrots then set aside. Using a 1 or 2 cup measuring cup, whisk together all the dressing ingredients then add to salad bowl and toss all ingredients together. Plate salad and add the crunchy grated potatoes on top. If you choose, add your protein to your plate and enjoy!

∼live your journey true∼

Summer Salad Series: Raspberry Romaine

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Well, it has been a full week since starting my challenge to eat more salad. I am happy to say, it was a successful week. I was able to incorporate a good load of greens and veggies into each lunch and dinner this week. Here is one of the salads I enjoyed…

Raspberry Romaine

What’s included…

romaine          2 cups chopped

zucchini          1/2 medium sized diced

walnuts           2 tbsp

feta cheese     2 tbsp crumbled

(dressing)

fresh raspberries     1/2 cup

lemon juice               1 lemon squeezed

plain greek yogurt  1 tbsp (heaping)

Extra Virgin Olive Oil   1 tbsp

raw honey                  1 tsp (add more if desired for sweetness)

hemp hearts              1/2 tsp (optional- I added for additional nutrition)

salt & pepper             1 small pinch of each (add more if desired)

Putting it together…

Thoroughly wash produce. Use a salad spinner to remove water from romaine. Place chopped romaine and diced zucchini in a mixing bowl, set aside. In a measuring cup (2 cup size works well), combine all the ingredients for the dressing. Use a small whisk to mash up the raspberries and mix the dressing ingredients together. Pour desired amount of dressing over the romaine and zucchini. I used half of what I made then reserved the rest, covered in the fridge, to use the next day. Toss the dressing, romaine, and zucchini well then plate. Sprinkle walnuts and feta cheese on top. Serves 1

This Raspberry Romaine salad is light and refreshingly tangy. If you find raspberries too tart, just add more honey to your dressing to balance. If you desire more protein with this salad, a grilled chicken breast would go great. Enjoy!

∼live your journey true∼  

Summer Salad Series: Spinach Nectarine

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In my quest to be more consistent with a healthy lifestyle, I’m challenging myself this summer to eat more salad. The most difficult part for me is that I get bored with salad. So the challenge is to shake things up a bit, try some different combinations, and fall in love with colourful salad creations. Feel free to come along on the journey with me. I will be posting some of my favourites that I come up with each week over the summer. Within the challenge, I’m including ingredients that I know my kids enjoy so that they also get more fruits and veggies. So here we go with the Summer Salad Series: Spinach Nectarine…

What’s included…

spinach          1 large handful

nectarine       1 diced

avocado          1/2 diced

cucumber       1 mini diced

goat cheese   2 tbsp crumbled

walnuts           2 tbsp

balsamic

vinaigrette      1 tsp

Putting it together…

Pretty straight forward here. Wash all the produce and dry.  Dice the nectarine, avocado, cucumber and toss with spinach. Sprinkle goat cheese and walnuts on top, then drizzle the balsamic vinaigrette on top. Serves 1

The great thing about salad is that you often only need some ingredients to inspire and then the sky is the limit with the colourful creations you can make. Enjoy!

∼live your journey true∼

Morning vitality yogurt bowl

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Start the morning right with a light breakfast that is full of vitality. This is a simple and quick breakfast bowl that is full of goodness.

What’s included…

plain greek yogurt          3/4 cup

raw honey                          1 tsp

chopped cherries             1/4 cup

sliced banana                    1/2 medium sized

nut & fruit mix                 2 heaping tbsp (I used Central Roast Energy- women’s vitality)

chia seeds                          1/2 tsp

Putting it together…

Stir yogurt, honey, and chopped cherries (or fruit of your choice) together.

Sprinkle nut mix and chia seeds on top. Add sliced banana.

 

Its that easy and great for kids to enjoy as well.

∼live your journey true∼