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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Quick Rocket Salad

Adapted from
Allrecipes.com



Ingredients

2 tbsp olive oil
1 tbsp balsamic vinegar
1 cup chopped cucumber
1 cup chopped tomato
1 cup alfalfa sprouts
4 cups arugula leaves
Salt and Pepper to taste
Directions

In a large bowl, whisk together the olive oil and balsamic vinegar.

Add the cucumber and tomatoes. Toss to coat thoroughly.

Gently mix in the alfalfa and arugula, until evenly distributed.

Season with salt and pepper to taste.


For a protein heavier salad:

You can add cubed avocado and pecans/walnuts or slices of chicken breast.


You can also switch up the Arugula for Baby Spinach 

Mandarin Orange Vinaigrette

Adapted from Homecooking

Serve warm or cold
Total Time: 5 minutes
Yield: about 3 cups


Ingredients:

- 3/4 cup cider vinegar
- 3/4 cup Mandarin orange juice (6 to 8 Mandarin oranges)
- 2 Tablespoons red wine vinegar or good quality balsamic vinegar
- 2 Tablespoons brown sugar

Directions:

Place cider vinegar, Mandarin orange juice, red wine vinegar or balsamic vinegar, brown sugar, shallots, and kosher salt in a blender.

Pulse to combine.

While blender is running, very slowly add olive oil in a steady stream through the top opening of the blender.

This vinaigrette may be served cold or warm over salad greens. It is especially good with spinach salads. Refrigerate any leftovers up to 1 week.

9 Ways To Bring More Veggies Into Your Diet

With December around the corner, our diets can get inundated with sweets and treats - sometimes we forget to take care of our bodies in the dessert madness of the season. Here are a few ideas to make sure you're keeping a place at the table for those good old veggies.

1. Incorporate veggies into a morning omelette. Spinach, onion, zucchini, peppers, and mushrooms are a great way to introduce vegetables to start off your day.

2. Make a soup or stew. The possibilities are endless. Use a ton of veggies in one soup or prepare a soup with just one vegetable ingredient.  A great way to get your veggies in at lunch time.

3. Add green leafy veggies to soups and stews. Spinach, kale and swiss chard are great additions and are packed with calcium and iron. A great addition on a chilly winter day.

4. Create a salad that is not just lettuce: add spinach, carrots, cauliflower, broccoli, cabbage, pepper, beets... the possibilities are endless. Create your own healthy salad dressing using olive oil, balsamic vinegar, lemon juice, and salt and pepper.

5. If you have a sweet tooth, sneak puree zucchini into your chocolate cake or muffins or make a traditional carrot cake or zucchini bread.

6. Add spinach or kale to your morning smoothie. Feel that morning energy zing.

7. Add vegetables to your pasta sauce. Whether it's a cream sauce or tomato sauce, adding veggies to the sauce will enhance the flavour and you are getting all your veggies in one dish.

8. Keep cleaned and cut up raw veggies in your fridge for easy snacking. Carrots, celery, cauliflower, cucumbers, and broccoli are great for snacking on at anytime during the day. Consider dipping them in a delicious yogurt dip or hummus.

9. Plan your meal around a vegetable and add your protein later. By making your vegetable your main item, it will get you thinking about vegetables. Try to introduce a new veggie to your plate or consider using more colourful veggies like beets, sweet potatoes, eggplant, or squash rather than the traditional potatoes and boiled carrots.

Warm White Bean Salad with Wilted Onions

Serves Eight

INGREDIENTS

6 tbsp olive oil
2 red onions, finely sliced
3 garlic cloves, finely chopped
3 410g (14oz) tins of cannellini beans
generous squeeze of lemon
1 tbsp parsley, very finely chopped
salt and pepper, to taste

DIRECTIONS

Heat 3 tablespoons of the olive oil in a frying-pan over medium-high heat and add onion. Sauté until onion is soft but not browned. Add the garlic and cook for another minute.

Add the beans and 2 more tablespoons of the oil. Add salt and pepper and let the beans heat through. Add lemon and the parsley. Taste to adjust seasoning. Remove from heat and stir in the remaining tablespoon of oil.

Toasted Pecan and Blueberry Couscous Salad

Adapted from Joy the Baker

2 cups Israeli or peal couscous, cooked
1/4 cup fresh Parmesan cheese, grated
3 tablespoons olive oil
juice of 1 lemon
1 tablespoon whole grain mustard
1 tablespoon capers (optional)
1 teaspoon lemon zest
1/2 cup pecans, toasted
1/2 cup fresh blueberries
1/4 cup fresh parsley, coarsely chopped
1 cup salad greens
salt and pepper, to taste

DIRECTIONS

In a medium bowl, combine cooked couscous, cheese, salt, pepper, olive oil, and lemon juice. Stir, then add mustard, capers (if using), and lemon zest and stir again, making sure the mustard is evenly distributed.  Finally, stir in the pecans, blueberries, and parsley.  Season to taste.

 Chill until ready to serve.  When ready to serve, add salad greens and toss to combine.

Simple Summer Bean Salad

INGREDIENTS

1 15-ounce can white beans or chickpeas
1-2 tomatoes, chopped
half a cucumber, chopped

3 teaspoons olive oil

2 tsp finely grated lemon zest
1 1/2 tablespoons fresh lemon juice

1 teaspoon Dijon mustard

1/4 cup fresh parsley, roughly chopped

salt and pepper, to taste
1/4 cup feta, crumbled (optional)

DIRECTIONS

Rinse and drain the beans, shaking off as much water as possible.

Whisk together the olive oil, lemon zest, lemon juice, and mustard in a medium bowl. Add in the beans, tomato, cucumber and parsley, tossing gently to coat in the dressing. Add feta if using and season to taste with salt and pepper.

Coconut Corn Salad

Adapted from 101 Cookbooks

INGREDIENTS

3 tablespoons unsalted butter
5 ears of corn, shucked
sea salt, to taste
3 tablespoons fresh thyme leaves
1 cup big coconut flakes, well toasted
1 cup sliced almonds, well toasted
3 tablespoons chopped red onions
generous amount of fresh lemon or lime juice, to taste

DIRECTIONS

Melt the butter in a large pan over medium heat, and then add in the corn, sprinkling with salt. Stir well to ensure the corn is coated in both the butter and salt.  Cook for a minute or two, just until the corn is no longer raw, and stir in half the thyme.

Transfer the corn to a large bowl. Just before serving, add most of the coconut flakes, most of the almonds, the rest of the thyme, red onions, and citrus juice. Stir well. Taste, adjust salt to taste, and top with the remaining coconut and almonds. Easy, delicious, and perfect for a summer meal.

Fava Bean Fennel Salad

INGREDIENTS

2-3 lbs fresh fava beans (1 1/2 to 2 cups shelled beans)

1 small bulb fennel, thinly sliced

1/2 cup Parmesan cheese, thinly sliced

10 fresh mint leaves, thinly sliced

2 green onions, sliced

2 tablespoons extra virgin olive oil

1 tablespoon lemon juice

Salt and pepper to taste

DIRECTIONS

Shell fava beans over a large bowl. Bring 2 quarts of salted water to a boil. Add the beans and simmer for a few minutes, until just tender. Using a slotted spoon, remove the beans and transfer to a bowl of ice water. The ice water halts the cooking process and keeps the beans a nice, bright green colour.  After a couple minutes, drain the bean and remove the outer peel.

On a platter or In a bowl, combine the cooked fava beans, the sliced fennel, and onions. Drizzle olive oil and lemon juice over the mixture, sprinkle with salt and pepper, and toss to coat. Add the Parmesan and mint, and toss to mix. Garnish with fennel fronds and/or mint sprigs. Perfect for a summer day!

Arugula, Potato and Green Bean Salad

Adapted from Smitten Kitchen 

Serves 4-8, depending on how much everyone wants to eat

INGREDIENTS
 
1/3 cup ounce walnuts or almonds
1 1/2 pounds fingerling or other new potatoes, cut crosswise into 1/2-inch-thick rounds
6 ounces green beans, trimmed and cut into 2-inch segments
2 tablespoons white wine or other mild vinegar
2 tablespoons plain yogurt
1 teaspoon Dijon mustard
1 teaspoon coarse salt
Freshly ground pepper
2 tablespoons olive oil
3 ounces baby arugula

DIRECTIONS

Preheat oven to 375°. Toast nuts toast in oven until fragrant and slightly browned, about 8 minutes. Cool, chop and set aside.
 
Boil potatoes until tender, about 10 minutes. Drain, and set aside to cool.
 
Boil another pot of water; add green beans, and cook until tender and bright green, about 3 to 4 minutes. Transfer beans to bowl of ice water. Drain and set aside. 

Whisk together vinegar, yogurt, mustard and 1/2 teaspoon salt in a small bowl; season with pepper. Add oil in a slow, steady stream, whisking until emulsified.
 
Arrange arugula, potatoes, and green beans on a platter or bowl. Season with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Drizzle with dressing and sprinkle with toasted nuts; toss to coat. Enjoy!

Citrus-Ginger Syrup for Fruit Salad

INGREDIENTS

1/3 cup fresh lemon or lime juice
1/3 cup water
1/4 cup fresh orange juice
2 Tbsp sugar
2 Tbsp honey
2 Tbsp grated fresh ginger
1 tsp grated lemon or lime rind
1 tsp grated orange rind
3 cups of fresh fruit salad

DIRECTIONS

Combine first 6 ingredients in a small saucepan and bring to a boil over medium heat. While whisking constantly, simmer for about 5 minutes or until reduced to 1/2 cup. Remove from heat and allow to cool briefly. Stir in the lemon/lime and orange rinds. Pour syrup over fruit; toss gently to coat. Cover and chill at least 1 hour.

Apple and Carrot Salad with Basil

INGREDIENTS

6 apples
3 carrots
2 cups raisins
1/4 cup plain, nonfat yogurt
1/2 cup sour cream
2 Tbsp lemon zest
1 Tbsp lemon juice
1 Tbsp sugar
1 tsp molasses
1 tsp apple cider vinegar
1/4 tsp sea salt
1 pkg basil, cut into strips

DIRECTIONS

There's no need to peel the apples or carrots. Scrub well, core the apples, and shred both the apples and the carrots. In a large salad bowl, mix the apples and carrots with the raisins.

To make the dressing, whisk together yogurt and sour cream in a small mixing bowl. Add the lemon zest, lemon juice, sugar, molasses, vinegar, and salt and whisk to combine.

Add the dressing to the salad and toss. If possible, let the salad sit for about an hour in the refrigerator. Just before serving, toss in the sliced basil.

Fresh Apple Salad Dressing

Add a touch of sweetness to your salad without adding sugar or honey.

INGREDIENTS

1/2 apple (a sweet type like fuji, braeburn, spartan, jonagold, etc.)
1/8 onion
3 Tbsp rice vinegar
2 1/2 Tbsp extra virgin olive oil
Sea salt and ground black pepper, to taste

DIRECTIONS

Put the apple and onion in a food processor or blender for about 30 seconds, or until finely diced. Add the rice vinegar, oil, salt, and pepper and process again. Spoon over salad.

Delicious on its own over spring salad mix, or over a salad of regular lettuce with chopped apples, toasted nuts or seeds, and dried cranberries. Also goes well with smoked cheddar and feta, if you like cheese on your salad.

Mandarin & Cranberry Quinoa Salad

INGREDIENTS

3/4 cup raw quinoa
1/3 cup extra virgin olive oil
3 tsp apple cider vinegar
1 Tbsp lime juice
2 to 3 Tbsp orange juice
3 tsp dried parsley or 3 Tbsp fresh parsley, finely chopped
Pinch of sea salt
1/2 cup dried cranberries or fresh cranberries, sliced
2 to 3 mandarin oranges or tangerines, peeled and separated into segments
1/2 cup slivered almonds (optional)
1 Tbsp whole flaxseeds or toasted sesame seeds (optional)

DIRECTIONS

Prepare quinoa according to package directions. This step can be done the day ahead. Allow the quinoa to cool.

Combine oil, vinegar, lime juice, orange juice, parsley, and salt together in a jar with a tight-fitting lid. Shake well to combine.

In a salad bowl, combine the quinoa, cranberries, and orange segments. Toss with the salad dressing and sprinkle the almond slivers and flax or sesame seeds (if using) on top.

This salad will keep well in the fridge for 2 to 3 days.

Mandarin Vinaigrette Over Spinach

INGREDIENTS

3/4 cup of apple cider vinegar
3/4 cup mandarin orange juice (6 to 8 mandarin oranges)
2 Tbsp balsamic vinegar
2 Tbsp brown sugar
1/4 cup onion, finely diced
1/4 tsp sea salt
1 1/2 cups of extra virgin olive oil

DIRECTIONS

Put apple cider vinegar, mandarin juice, balsamic vinegar, brown sugar, onion and sea salt in a blender.

Combine on pulse setting.  Add in olive oil in a steady stream through the opening in top of blender and pulse until mixture is fully blended together.

Serve over spinach or any other favourite lettuce salad.  Dressing can be served warm or cold.

Consider marinating vegetables and making a stir fry.

Refrigerate left overs up to 1 week.

Couscous with Spinach, Feta, and Beets

INGREDIENTS

1 large orange, juice and zest only
2/3 cups couscous (or can substitute quinoa)
1/4 cup walnut pieces
6 dried apricots, chopped roughly
4 beets, cooked, peeled, and quartered
1/4 cup cubed feta cheese
2 Tbsp extra virgin olive oil
Juice of 1/2 lemon (or 1 Tbsp of lemon juice)
Sea salt and pepper to taste
2 handfuls of spinach, chopped to desired size

DIRECTIONS

Add orange juice and zest to water and use it to cook couscous or quinoa per package directions. When finished, fluff with fork and allow to cool.

When cool add the walnuts, apricots, beets, and feta.

In a separate bowl, combine olive oil, lemon juice, salt, and pepper. Add dressing to the salad and stir well. When ready to eat, toss in the spinach.

Makes 2 servings.

Creamy Honey-Orange Salad Dressing

INGREDIENTS

3 Tbsp honey
1/2 cupplain yogurt
1/4 cup mayonnaise
1/4 tsp mustard
3/4 tsp grated orange peel
3 Tbsp orange juice
1 1/2 tsp apple cider vinegar

DIRECTIONS

Blend together the honey, yogurt, mayonnaise, mustard, and orange peel. Gradually mix in orange juice and vinegar.

Tangy Kiwi Salad Dressing

INGREDIENTS 

3 kiwis

1 Tbsp freshly grated ginger

5 Tbsp extra virgin olive oil

2 Tbsp lime juice, or the juice of 1 lime

Sea salt and fresh ground pepper, to taste

DIRECTIONS

Peel the kiwis and chop coarsely. 

Puree all ingredients in a food processor. Season to taste and add more olive oil, lime juice, or a splash of water if the dressing is too thick.

Serve chilled over your favourite salad. It is especially good on spinach salad.

Cantaloupe Salad with Cilantro and Lime

INGREDIENTS

2 Tbsp lime juice (or the juice of one fresh lime)
4 tsp honey
1 Tbsp fresh cilantro or mint, plus more for garnish (optional)
Sea salt, to taste
1 small cantaloupe, cut into 1-inch cubes

DIRECTIONS

Combine the lime juice, honey, cilantro or mint, and salt together in a small bowl and whisk until thoroughly combined.

Toss the cantaloupe with the lime-honey dressing until evenly coated. Cover and refrigerate for at least an hour, to allow the flavours to meld.

Serve chilled, garnished with extra cilantro or mint if desired.

Alternative: Try mixing cantaloupe, honeydew, and watermelon instead of just cantaloupe. For an elegant salad, use a melon baller instead of cubing the melon.

Grape and Feta Salad

INGREDIENTS

1/4 cup extra-virgin olive oil
2 Tbsp white wine vinegar
1/4 tsp sea salt, or to taste
Freshly ground pepper, to taste
0.5 lb spring salad mix
2 cups seedless grapes, halved
3/4 cup crumbled feta cheese

DIRECTIONS

Whisk together the oil, vinegar, salt, and pepper in a small bowl until blended. Refrigerate until ready to serve.

Just before serving, toss the salad greens with the dressing. Divide the salad among 8 plates and scatter the grape halves and the feta cheese over each salad; serve immediately.