Greek Salad

 

1 head romaine lettuce 
1 green pepper, slice
2 ripe tomatoes, slice
1 cucumber, slice
thinly sliced red onion, as many as you want
Feta cheese, crumble
9 Kalamata olives
1 Tablesp toasted pine nuts
4 oz/120g Grilled chicken or 6oz/180g fish 

 

Dressing
1 Tbsp red wine vinegar
1 Tbsp fresh lemon juice
1 slice fresh garlic, chop or mince
Pinch of oregano
Salt, pepper to taste
1 Tbsp olive oil

 

DIRECTIONS: 

  1. CLEAN, slice, and combine salad ingredients.

  2. MIX dressing ingredients in a bowl,

  3. Stir with a fork, and give it the sniff test (if it smells too much of vinegar, then add more oil).

  4. Add to salad ingredients.

  5.  TOSS.

 

Serves 2 - each 2P1C2F

Chicken & Black Beans

 

8oz Chicken, cooked and diced or sliced

2 cans (16 oz each) black beans, rinse & drain

¼ c chopped fresh parsley

2 Tbsp minced red onions

¼ c balsamic vinegar

1 Tbsp olive oil

1 tsp lemon juice

1 tsp minced garlic

Salt

Ground black pepper

Lettuce leaves

 

DIRECTIONS: 

  1. COMBINE the cooked chicken, beans, parsley, onions, vinegar, oil, lemon juice, and garlic in a large bowl. 

  2. Let the salad marinate for 30 minutes at room temperature.

  3. Add salt and pepper to taste.

  4. ARRANGE the lettuce leaves on 4 salad plates; spoon the salad over the lettuce.

 

Makes 4 serves - each 2P2C2F

Steak Salad

 

8oz/240g lean flank steak, trimmed

⅜ tsp salt

⅜ tsp black pepper

2 romaine lettuce hearts, chop

4 plum tomatoes, seed and chop

1 cucumber, peel, seed, and chop

½ med red onion, finely chop

 

Dressing

2 Tbsp mayonnaise

3 Tbsp light sour cream

1 Tbsp white wine vinegar

½ tsp worcestershire sauce

 

DIRECTIONS:

  1. PREPARE the grill for medium-high heat.

  2. SPRINKLE the flank steak with ¼ teaspoon salt and ¼ teaspoon pepper.

  3. Place the steak on a grill rack coated with cooking spray.

  4. Grill 5 to 6 minutes per side, or until desired doneness.

  5. Transfer to a cutting board and let rest 10 minutes before thinly slicing.

  6. MEANWHILE, combine the romaine, tomatoes, cucumber, carrot, and onion in a large bowl.

  7. Combine the mayonnaise, sour cream, vinegar, Worcestershire sauce, and the remaining ¼ teaspoon of pepper in a separate bowl.

  8. Add to the romaine mixture and toss well to coat. Divide among 4 serving bowls and top each with ¼ of the sliced steak.

 

Serves 4 - each 2P1C2F

 

Shrimp with Zucchini Noodles

 

120g/4 oz shrimp, peel & devien

1 teasp olive oil

pinch crushed red pepper flakes

2 cloves garlic, chop

pinch salt & black pepper

1/4 cup grape tomatoes

1/4 lemon

1 zucchini - use spiral vegetable slicer

 

DIRECTIONS

  1. Heat medium skillet over medium heat.

  2. Add olive oil, pepper flakes, shrimp, salt and pepper.

  3. Cook 2-3 mins.

  4. Add half garlic and cook 1 min - until shrimp cooked and opaque.

  5. Set aside on a dish.

  6. Spray pan with oil spray. Add remaining garlic and cook 30 seconds.

  7. Add zucchini and cook 1 1/2 mins. 

  8. Add shrimp and tomatoes to pan. 

  9. Squeeze lemon over top. 

  10. Serve, 

 

Total = 3F, 3P, 1C

Taco Salad

 

450g/1 lb ground beef

1 onion, chop

1 packet Taco Seasoning

 

Rustic Salsa

5 tomatoes - dice

1 red bell pepper - dice

1 yellow bell pepper - dice

cilantro - chop

1/2 red onion - dice

1/2 cucumber - dice

 

Guacamole

1 avocado - mash with fork

1 lemon - squeeze juice

3 tsp mayonnaise

 

DIRECTIONS: 

  1. Brown ground beef and onion in pan.

  2. Add Taco seasoning and cook as per directions. 

  3. SALSA: Dice all vegetables and cilantro and mix together in serving bowl.

  4. GUACAMOLE: mash all ingredients together with fork.

  5. Serve salad greens topped with salsa, taco ground beef and guacamole. 

 

1/2 cup taco beef = 2C serve with 1/2 cup rustic salsa + 3 cups greens for 1C + 1/4 cup black beans for 2C and 1 Tablesp guacamole for 2F. ie 2P2C2F.

Roasted Vegetable Salad

 

1 Eggplant, slicedinto rounds

2 Zucchini, sliced into 1" rounds

2 Capsicum, sliced in1/4's

2 Red onion, sliced into 1/4's

1 Fennel, cut into pieces (optional)

Garlic salt

Olive oil spray

Salad mix

 

Dressing
Balsamic Dressing of your choice. Paul Newman's is ideal.

 

DIRECTIONS: 

  1. Heat oven to 350F.

  2. Place foil over cookie sheet/baking tray and spray with olive oil spray.

  3. Cut all vegies and arrange on cookie sheet/baking tray.

  4. Salt - use garlic salt to sprinkle over all vegetables. Sit for 10 minutes.

  5. Use paper towel to absorb moisture from vegies.

  6. Spray with olive oil spray and if you wish dust with dried herbs eg. oregano, thyme, cumin etc. 

  7. Bake in oven for 25-30 minutes. Check to see if browning on top and cooking through. Leave in for longer if necessary. 

  8. Cut vegies over Salad mix and dress with Balsamic dressing.

 

Serves 4. Total = 4C

Tuna Avocado Lettuce Wraps 

 

1 can tuna

1/4 very ripe avocado

1 tbsp mayo

2 tbsp diced green chiles

1 scallion

2 large leaves of green leaf lettuce (or your favorite green!)

 

DIRECTIONS:

  1. Dice scallion.

  2. Mash the avocado until it’s a creamy consistency, and then mix with mayonnaise.

  3. Add in the tuna, scallion, and diced green chiles to the avocado-mayonnaise mixture.

  4. Place one scoop of tuna salad into a large leaf of lettuce, wrap, and enjoy!

 

Serves 2. Each serve=2P, 2F. Add a fruit to balance.

Cranberry & Walnut Coleslaw

 

1/4 red cabbage, shred

1/2 green cabbage, shred

1 red onion, diced

1/2 cucumber, diced

3 stalks of celergy, diced

1/2 red pepper, sliced

1/4 cup dried cranberries (no sugar added), cut in 1/2's

1/4 cup walnuts, chopped roughly

 

DIRECTIONS:

  1. Chop all vegetables.

  2. Toss vegetables into a large serving bowl or onto a square platter for serving.

  3. Use Annie's Poppy Seed Dressing or your favourite Caesar dressing to toss through.

 

Serves many. About 2 cups = 1C. Serve with your choice of protein. 

Minestrone Soup

 

3 sticks celery, dice

1 onion, dice

6 mushrooms, sliced

2 cloves garlic, crushed

1 small tin tomato paste

1 x 14oz/400g can tomatoes, crushed

1/3 cup red wine

32 oz/1L vegetable stock (Pacific - USA; Campbells - AUS)

1/4 cabbage, shred

1 zucchini, sliced or diced

1 x 14oz/400g can butter or kidney beans

2 teasp dried oregano

1 bay leaf

 

DIRECTIONS:

  1. Put alittle water in a large pot and throw in onion and garlic to saute,

  2. Add in celery and mushroom and cook. 

  3. Throw in tomato paste and cook through, mixing for 1 minute. 

  4. Add in can tomatoes, red wine, vegetable stock. Bring to boil.

  5. Add in cabbage, zucchini, butter beans and herbs and simmer 30 mins. 

  6. Serve hot with fresh Parsley. 

 

About  1 cup = 1C

Gado Gado

 

1 cup snake beans, cut into 4cm lengths

1 cup Chinese cabbage, shredded

1 cup choy sum, roughly chopped

4 hard-boiled eggs, peeled, halved

6oz/180g chicken, cooked ahead in pan

1 cup bean sprouts

 

PEANUT SAUCE

 1/4 cup unsalted peanuts, dry-roasted in the oven until dark

 2 Tablesp peanut oil

 2 eschalots, finely chopped

 2 garlic cloves, crushed

 2 teasp chilli paste or sambal oelek

 2 teasp xylitol

 2 Tablesp tamarind concentrate

 1 Tablesp lime juice

 2 teasp shrimp paste or 4 anchovy fillets

 270ml can coconut milk

 

DIRECTIONS:

  1. Finely grind peanuts in a food processor.

  2. Heat oil in a deep frypan over medium-low heat. Add eschalots and garlic and cook for 3-4 minutes until onion is soft.

  3. Stir in peanuts, chilli and shrimp pastes, xylitol, tamarind, lime, coconut milk and 1 cup water until well combined.

  4. Increase the heat to high and bring to the boil, then reduce heat to medium-low and simmer for 10 minutes or until thickened.

  5. Adjust salt and sugar to taste.

  6. Blanch the beans, cabbage and choy sum separately in boiling salted water until just tender.

  7. Refresh briefly in cold water, then drain.

  8. Gently toss with chicken, eggs, sprouts and serve drizzled with the peanut sauce.

 

Serves 6. Each serve=2P, 1C 1F. Add a fruit and some extra nuts to balance.

Thai Beef Salad

 

4 oz/120g Sirloin steak

1 cup Bean sprouts

1 bowl salad greens, large

1 cup Cherry tomatoes

1 cup Coriander, fresh

1 handful Mint or basil, fresh leaves

 

MARINADE

​2 Tablesp oyster sauce

2 Tablesp soy sauce

1 Tablesp lime or lemon juice

1 Tablesp xylitol

 

DRESSING

1-2 Tablesp fish sauce

3 Tablesp lime or lemon juice

1.5 Tablesp soy sauce

1/2 teasp cayenne pepper

1/2 teasp xylitol

 

DIRECTIONS:

  1. MARINADE: Mix marinade ingredients together in a cup or bowl, stirring to dissolve the xylitol. Pour over the steak(s), turning meat to coat. Set in the refrigerator to marinate.

  2. DRESSING: Combine all dressing ingredients together in a cup or mixing bowl, stirring until xylitol dissolves.

  3. SALAD: Prepare your bowl of greens and other salad ingredients.

  4. Grill the steak over a hot grill, turning only once or twice to retain the juices (meat should still be pink in the center).

  5. While steak is cooking, toss the salad with the dressing. 

  6. When ready to serve, portion out salad onto serving plates or bowls. Slice the steak as thinly as you can and top each portion with a generous amount of sliced sirloin. 

 

Serves 2. Each serve=2P, 1C. Add a fruit and 8 nuts to balance.

Rainbow Noodle Salad

 

For the salad:

  • 6 oz shirataki noodles 

  • 2 cups julienned peppers/capsicum 

  • 1 1/2 cups shredded red cabbage

  • 1 cup cooked edamame

  • 1/2 cup thinly sliced green onion

  • optional: sesame seeds for garnish

 

For the dressing:

  • 3 Tablesp Bragg liquid aminos/tamari/soy sauce

  • 3 tablesp fresh lime juice

  • 1 Tablesp toasted sesame oil

  • 1 teasp honey

  • 1-2 garlic cloves, pressed

  • 1 teasp tahini

  • 1/2 teasp ginger paste

  • 1/2 teasp sriracha

 

DIRECTIONS:

  1. In a small mixing bowl, whisk dressing ingredients together and set aside.

  2. In a large mixing bowl, toss all salad ingredients together with the exception of the shirataki noodles and set aside.

  3. Put shiratki noodles in boiling water for 1 min, drain and pat with paper towel.

  4. Add noodles to the large mixing bowl and toss with other salad ingredients. 

  5. When ready to serve, pour dressing over salad and toss to combine and add salt

 

NOTE: If serving at a later time, or are only enjoying part of the salad now, prepare only want you plan to eat immediately and store the remaining salad and dressing separately in an airtight containers in the refrigerator until ready to enjoy. 

 

Serves 4. Each serve= 2C, 2F. Add 2P to balance.

Avocado, Lime & Tuna Salad

 

6oz White Albacore Tuna, drained OR 180g Tuna, drained

½ large red bell pepper/capsicum, diced

¼ cup grape tomatoes, diced

1 scallion, green part only, thinly sliced

3/4 large ripe avocado, mashed

juice of 2 small limes (about 1 Tablesp)

½ teasp fine grain sea salt, or to taste

 

DIRECTIONS:

  1. In a medium bowl, mix together the tuna, all the diced veggies, mashed avocado, lime juice, sliced scallions and salt until well combined.

  2. Serve alone or over a salad or in lettuce wraps.

  3. Store any leftovers tightly covered in the refrigerator for up to 2 days.

 

Serves 3. Each serve=2P, 2F. 

Chicken Burrito Bowl

 

1/4 cup black beans

1 teasp chicken broth

Pinch of cumin

Pinch of cayenne

Pinch of garlic powder

1/2 cup red cabbage, sliced thin

2 - 3 oz/60-90g pre-cooked grilled chicken breast, sliced thin

2 Tablesp coconut yogurt

3 Tablesp fresh salsa

Fresh cilantro, for garnish

Sliced green onions, for garnish

DIRECTIONS:

  1. Microwave black beans with chicken broth, oregano, cumin, cayenne, and garlic powder on high for 30 to 45 seconds until heated. Set aside.

  2. Add red cabbage to your bowl, and spoon the black beans on top. Layer sliced chicken, coconut yoghurt, salsa, and cilantro and green onions, and enjoy immediately!

Serves 1. Each serve=2-3P, 2C, 2F. 

Vietnamese Chicken & Cabbage Salad

 

1 head green cabbage, shredded 
8oz or 240g, skinless chicken breasts
Olive oil spray
1 Tablesp avocado oil
1 large shallot, thinly sliced
6 cloves garlic, coarsely chopped
1 Tablesp lime juice
1 Tablesp fish sauce
1/2 teasp salt, more to taste
1/4 teasp white pepper
1 teasp apple cider vinegar
1 spicy red chile pepper, seeds removed and thinly sliced
1 small handful cilantro leaves, coarsely chopped
1 small handful mint leaves, coarsely chopped

 

DIRECTIONS:

  1. Shred the cabbage and place it in a large bowl. Fill the bowl with cold water and add a bit of salt; stir to combine, then set aside to soak for 20 minutes.

  2. As the cabbage soaks, grill the chicken. Spray the breasts all over with olive oil spray, and season with a bit of salt and pepper.

  3. Place on a hot grill and cook until slightly charred and cooked through, about 6 minutes, flipping every couple of minutes.

  4. Prepare a bowl of ice water and transfer the cooked chicken to the ice water bath; set aside to cool, about 5 minutes (or as long as you need to prepare the next step).

  5. As the chicken soaks, heat the avocado oil in a skillet over medium-high heat. Add the shallot and sauté until translucent, about 2 minutes, then add the garlic. Stir-fry until golden, stirring constantly to prevent scorching, about 3 more minutes.

  6. Pour the oil into a bowl through a strainer, catching the shallots and garlic to drain; reserve the oil and set aside to cool, about 5 minutes.

  7. When the oil has cooled, combine it with the lime juice, fish sauce, salt, white pepper, coconut palm sugar, and apple cider vinegar to make the dressing; taste and add salt if needed.

  8. Shred the chicken along the grain, using two forks, and set aside. Drain the cabbage and pat dry with paper towels.

  9. In a large bowl, combine the cabbage, chicken, chile pepper, cilantro, mint, and the salad dressing; toss to combine, add salt to taste, then serve topped with the fried shallots and garlic.

 

Serves 4. Each serve=2P, 0.5C 2F. 

Deviled Avocado Egg Salad

 

6 hard boiled eggs, peeled

1 med-large ripe avocado

8 slices Turkey bacon or 2 slices fat free bacon, cooked until crisp and crumbled

2-3 tbsp chopped fresh chives or thinly sliced green onion

1 ½ Tablesp fresh squeezed lemon juice

½ teasp Himalayan salt

generous dash smoked paprika

veggies to serve 

 

DIRECTIONS:

  1. Chop your hard boiled eggs and put them In a large bowl.

  2. Cut open your avocado and discard the pit, then add the ripe avocado to the bowl.

  3. Mash the avocado and mix well with the chopped eggs.

  4. Add the lemon juice and salt and mix well, then add the crumbled bacon, chives or green onion, and sprinkle with smoked paprika.

  5. Serve with fresh veggies and an extra squeeze of lemon prior to serving. 

     

Serves 4. Each serve=2P, 2F. Serve with vegies.

Vicki Witt

Clinical Nutritionist, Holistic Coach, Certified LEAP allergy therapist, Reiki Master

BS (Nutr & Food Sci) PG Dip Clin Nutr RNutr

Proud to service all USA and AUS states.

Copyright © 2018 All rights reserved Vicki Witt Nutrition| Website Created by Goober.com.au

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