The Secret To Balanced Full Meal Salads

To me, this time of year is a bit of a tease. The long, warm days of summer have arrived. But the summer foods haven’t yet. Soon local farmers and our backyard gardens will be busting with veggies and fruit. Until then we can nourish our cravings with full-meal salads using the veggies and fruit that are available now. It’ just takes a bit more creativity.

Full-meal salads are my absolute go-to during the summer months. And, with the growing trend of salads-in-a-jar, I can see that others are catching on.

The secret to a perfectly balanced full-meal salad (that will actually fill you up) is to include whole grains, protein and healthy fats as well as all those veggies. I also like to include some fruit for a sweet note. 

Here are two of my favourite full-meal salads with ingredients that we can get this time of year. You’ll notice that there aren’t amounts listed for the salad ingredients – make as much or as little as you want.


Thai- Inspired Brussels Sprout Salad

Inspired by: Food and Wine Magazine, February 2015

This salad gets better when the Brussels Sprouts marinate in the dressing for a few hours - making this the perfect salad to making in the morning and bring to work for lunch

Salad Ingredients:

Cooked short grain brown rice 
Steamed edamame 
(not in the pods) 
Brussels sprouts 
Apples

Dressing:

1/3 cup lime juice
3 TBSP fish sauce
2 TBSP hemp or flax oil
1 TBSP brown sugar
(coconut sugar would be a 
great alternative)
1/8 teaspoon cayenne

Directions:


In a small bowl, mix the dressing ingredients together, stirring to dissolve the sugar.
Wash the apples and Brussels Sprouts, removing the apple core and the outer leaves and stems of the Brussels Sprouts. Slice thinly (I use my Cuisinart but a mandolin would work too).
In a large bowl, toss the salad ingredients with the dressing. 





Pistachio-Sweet Potato Salad


Inspired by: Alive Magazine

This salad gets better when the Brussels Sprouts marinate in the dressing for a few hours - making this the perfect salad to making in the morning and bring to work for lunch


Salad Ingredients:

Sweet Potatoes 
(baked, cooked)
Pistachios
Raisins
Granny Smith Apples



Dressing:

1/4 plain yogurt
1/4 cup mayonnaise
2 TBSP apple cider vinegar
1 TBSP garam masala or 
curry powder
Salt and Pepper


Directions:


In a small bowl, mix the dressing ingredients together.
Dice the sweet potato and apple into similar size pieces.
In a large bowl combine the salad ingredients. Toss in the dressing.
Enjoy!











For ideas of how to change what you’re eating, check out my free resource: How to Eat Healthy to Boost Your Energy: 10 Steps that Even Healthy Eaters Miss at www.KristenYarker.com/womens-nutrition (Guys: head over to www.KristenYarker.com/mens-nutrition)




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Curried Autumn Soup

INGREDIENTS

1 Tbsp butter
1/2 yellow or white onion, minced
1 clove garlic, minced
2 tsp freshly grated ginger
1 1/2 Tbsp powdered curry
2 Granny Smith apples, peeled, cored, and cut into 1-inch pieces
1 small potato, peeled and cut into 1-inch pieces
1 tsp sea salt
3 3/4 cups chicken or vegetable broth
1/2 cup cream or milk
Freshly ground pepper, to taste
Sour cream (optional)

DIRECTIONS

Heat a medium saucepan over medium heat. Add the butter. Once melted, add the onion and garlic and cook until soft and translucent, about 2 minutes. Add ginger and curry powder and cook, stirring, for 1 minute. Add apples, potato, salt, and broth. Bring to a simmer over medium-high heat, and cook until potato is tender when pierced with a paring knife, about 12 minutes. Remove from heat, and let cool slightly.

Working in batches if necessary, puree the soup until just barely smooth. Return soup to saucepan and stir in the cream or milk and season with salt and pepper to taste. Place over medium heat until soup is just heated through; do not let it boil. Divide soup among serving bowls and garnish with sour cream if desired.

Green Banana Curry

INGREDIENTS

5 green bananas
2 - 3 Tbsp extra virgin olive oil
1 clove garlic, crushed
1 tsp fresh grated ginger
1 onion, finely sliced
1 tsp curry powder
1 can coconut milk
3 Tbsp chopped cilantro

DIRECTIONS

Slice the bananas into slices about 1-inch thick.

Heat the oil in a deep frying pan over medium heat. Fry the banana slices until lightly browned on each side; do them in batches if necessary. Drain on paper towel.

Still over medium heat, add the garlic, ginger, and onion to the pan and cook for 10 minutes, stirring occasionally, until the onion is soft and translucent. Add the curry powder and stir well, then return the banana slices to the pan. Add about 2/3 of the coconut milk and stir well. Reduce the heat to low and cook for 10 minutes.

Pour in the remaining coconut milk and simmer until the mixture thickens and the bananas break down a little. Garnish with cilantro and serve over rice.

Tofu and Coconut Curry

INGREDIENTS

1 (400 mL) can coconut milk
1/4 cup tamari, divided
1/2 tsp brown sugar or demerara sugar
1 1/2 tsp curry powder
1 tsp minced fresh ginger
1 tsp chile powder and 1 tsp water, blended to make a paste
1 large onion, chopped
1 package (350 g) extra firm tofu, cut into 3/4 inch cubes
2 tomatoes, chopped
1 zucchini, thinly sliced
4 oz fresh mushrooms, chopped
1/4 cup chopped fresh basil
4 cups chopped chard, bok choy, or other cooking green
Sea salt to taste

DIRECTIONS

In a large heavy skillet over medium heat, mix coconut milk, 3 tablespoons tamari, brown or demerara sugar, curry powder, ginger, and chile paste. Bring to a boil.

Stir onion, tofu, tomatoes, zucchini, and mushrooms into the skillet. Cover, and cook 5 minutes, stirring occasionally. Mix in basil and chard or bok choy. Season with salt and remaining tamari. Continue cooking 5 minutes, or until vegetables are tender but crisp.

Tofu Salad Sandwich

INGREDIENTS

3 Tbsp mayonnaise or vegan alternative
1 tsp dijon mustard
1/2 tsp turmeric
1/2 tsp curry powder
8 oz extra-firm tofu, well drained
1/2 cup shredded carrots
1 Tbsp green onion, finely minced
Sea salt and black pepper to taste
2 large whole-wheat pita breads, cut in half

Optional additions:
vine tomatoes
romaine lettuce
field cucumber
spicy deli sprouts

DIRECTIONS

In a bowl, combine mayo, mustard, turmeric and curry powder. Gently stir in tofu, carrots and onion. Add salt and pepper to taste and toss to combine. Chill.

Spoon into pita pockets and serve. Feel free to add vine tomatoes, romaine lettuce, field cucumber, and deli sprouts for extra veggies.