Katarina Rogers is a dietetic student at the University of Nevada, Reno and is our guest blogger this week.
As a dietetics major, I have realized a few things about myself; I have taken a lot of science classes, have an undying love for fizzy water, and possess the ability to get creative in the kitchen. So on behalf of the third item, I have put together some recipes for a few of my favorite salad additions, designed to make you excited about salads!
Pickled Red Onions
Ingredients:
-
1 red onion, cut into thin crescent slices
-
1 cup white vinegar
-
1 Tablespoon pickling spice
Directions:
In a quart-size glass or plastic container, combine ingredients. Let stand 45 minutes and enjoy all week atop your salad creations.
Salt and Vinegar Roasted Chickpeas
This recipe is from Oh She Glows and is great over a salad.
Ingredients:
-
1.5-2 cups cooked chickpeas (one 15-oz can), drained and rinsed*
-
2.5-4 cups white vinegar
-
1/2-1 tsp fine grain sea salt, to taste
-
2 tsp extra virgin olive oil
Directions:
-
Boil chickpeas in vinegar uncovered for 15-20 minutes. It will smell VERY vinegary.
-
Strain chickpeas, toss in salt and olive oil, and roast in oven at 400 degrees Fahrenheit for 25-35 minutes on a foil-lined oven tray. Be sure to stir halfway through baking process to keep the baking even.
.
Cilantro Avocado Lime Dressing
Ingredients:
-
Half an avocado
-
1/4 cup Greek yogurt
-
1/2 cup water (more as needed to adjust consistency)
-
1 cup cilantro leaves and stems
-
1-2 small cloves of garlic
-
1/2 teaspoon salt
-
A squeeze of lime juice (can replace some of the water if you really like lime)
Add some jalapeno if you dare
Directions:
Just put it all in a blender or food processor and combine until creamy.
Make Ahead Marinated Chicken
These marinades are easy to do. Make as many of the marinades as you like and put them in freezer-friendly containers. Add chicken breasts and store in freezer until two before you wish to use them. Remove from freezer and thaw in fridge.
Cilantro, Lime and Olive Oil Marinade
-
1 cup cilantro leaves and stems
-
Juice of two limes
-
2 tablespoons olive oil
Lemon, Olive Oil, Onion and Caper Marinade
-
1 cup lemon juice
-
2 tablespoons olive oil
-
1 onion, sliced
-
Capers, as desired
Lemon, Olive Oil and Garlic Marinade
-
1 cup lemon juice
-
2 tablespoons olive oil
-
2-4 cloves garlic, minced
Soy Sauce, Hoisin and Peanut Butter Marinade
-
½ cup reduced sodium soy sauce
-
¼ cup hoisin sauce
-
½ cup peanut butter
Greek Yogurt and Curry Powder Marinade
-
1 cup greek yogurt
- ¼ cup curry powder
- ½ teaspoon cumin
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon parsley
- Salt and pepper to taste
- 2 tablespoons olive oil
- Lime juice to taste
For me, I like to have a protein (generally chicken), a bunch of cut veggies, pickled red onion, and salt and vinegar chickpeas atop a big plate of greens. I will add a low calorie salad dressing like the Cilantro Avocado Lime Dressing as well. The point is to add as much flavor with the least amount of empty calories. Please be sure to add your favorite salad additions below in the comments!
Karen Fisher, MS, RD, LDN, CDE is a dietitian in Reno, Nevada, happily promoting the benefits of healthy foods at her nutrition consulting firm, Nutrition Connection. Find her website atwww.NutritionConnectionNV.com
{ 0 comments… add one now }