Refreshing light salad

salad1I like this salad so much that I’ve made it every day this week! I really enjoy the cool, crispiness of the vegetables and the lemony dressing and I’ve been looking forward to eating it at lunch time with my sandwich*.

I had some cucumber, tomato, carrots and lemons in the fridge at home that I needed to use, so those make up the main ingredients. The only slightly special ingredient that I bought is daikon root, but that can easily be substituted for radishes if you’d like. I got a pretty good deal on daikon (it was cheaper than radishes) so that’s why I used it in the salad.

Salads of course are flexible, if you have other vegetables feel free to put them in! The more the merrier really.

It’s been a very hot summer the past few weeks so I’m appreciating cooler food all the more.

The salad dressing is super easy to make: all I do is take a lemon wedge and squirt it all over the salad. Then I drizzle about a teaspoon of olive oil and then sprinkle a tiny bit of salt and pepper on top. If you want to make it extra fancy you can mix the lemon juice first with a bit of honey for a really nice sweetness.

*In case you’re curious, the sandwich I’ve been eating is a super simple non-dairy “grilled cheese”. It’s the simplest (laziest) version I could possibly come up with. All I do is toast some gluten-free bread, usually just one slice. Then when it’s cooled slightly I put it in the microwave with a slice of dairy free cheddar cheese on top and cook for about 30 seconds. I really love it, it tastes awesome and I don’t have to wash a pan afterwards which is a nice bonus.

Recipe:

Refreshing light salad

Serves 1

  • 1/2 tomato, chopped
  • 1/3 cucumber, chopped
  • 2-3 radishes, or 3 inch piece of daikon root, shredded
  • 1 medium carrot, shredded

Dressing:

  • 1 or 2 lemon wedges
  • 1 teaspoon extra virgin olive oil
  • 1/2 teaspoon honey (optional)
  • salt and pepper, to taste

Combine all the vegetables in a bowl. Squeeze lemon over the vegetables and drizzle with olive oil. Sprinkle lightly with salt and pepper.

To make the honey dressing (optional), combine the lemon juice and honey together and then drizzle over the salad.

 

Advertisements

Recipe: Simple and tasty egg salad

Eggs are one of my favorite foods: they’re inexpensive, delicious and full of high quality protein. In just one egg there is 6 grams of protein!

I had a carton of eggs at home and the other day I felt inspired to make some egg salad. It’s great in a sandwich or to put on top of a salad. Here is how I make it:

eggs

Simple and tasty egg salad

Makes 4-6 sandwiches

  • 10-12 eggs, hardboiled
  • 3 heaping tablespoons mayonnaise
  • 1 teaspoon mustard- I used yellow mustard
  • pinch of paprika, ground pepper and salt to taste (all optional)

Hard boil your eggs. Once they have cooled peel the eggs and place in a bowl.

Finely chop the eggs and place in a bowl- I recommend a bowl with high sides that you can scrape down. Next, stir in the mayonnaise and mustard and mix very well. This step can require some patience to coat all the egg pieces.

Next, add a pinch of paprika, ground pepper and salt, to taste.

Store in an air-tight container in the refrigerator for up to 2 days.

eggs

eggs2

eggs3

egg-salad

 

Making a salad bar at home

I love salad bars because they help to make healthy eating easy especially when I’m on the go. As nice as they are, salad bars can also be quite expensive and they require having to travel to a store or restaurant to visit one.

Today an idea came to me: why don’t I try and make my own salad bar at home?

I eat a lot of salads and making them at home I can benefit from the variety available at many salad bars while keeping my costs down. Packing the salad in a to-go container makes them easily transportable to work, the park, or other places.

The key to a home “salad bar” is preparing in advance! Set aside 30 minutes to an hour to do all your washing and chopping and you’ll be set for a few days or a week. This ends up being a great time saver and stress reliever because all the hard work is done and you can easily put a salad together in just a few minutes.

The basic how-to for a home salad bar is very simple:

  • First, decide how many salads you want to eat for the week (or half a week). I usually eat 4-5.
  • Purchase and/or prepare your lettuce and toppings and place them into individual containers and refrigerate for up to one week. Please note: it’s best to not keep animal protein around for more than 3 days, but vegetables can keep longer.
    • Chop vegetables and fruit such as red pepper, carrots, broccoli, cucumber, pineapple, apples, cauliflower, etc. into bite size pieces. Note: chopped tomatoes don’t always keep very well for me so I prefer to use cherry tomatoes.
    • Adding a protein(s) helps to keep me filled up for longer. I like to add beans, sliced chicken, baked tofu, tuna fish, or sliced eggs. But grilled beef, cold cuts, salmon, or salami are also good choices.
    • Special add-ins, in small amounts, can give a salad extra sparkle such as bacon, olives, marinated artichoke hearts, blue cheese, dried cranberries, raisins, Parmesan cheese and more.
  • For dressings I often use a very small plastic container or ziploc bag and put it in with the salad if I’m taking it on the road with me. Otherwise if I’m eating at home I just lightly pour the dressing right on. My favorite dressings are: balsamic vinaigrette, Italian, oil and vinegar, or Thousand Island.

A couple of pictures are always helpful 🙂

My lunch today! My first salad bar style lunch at home. I included: romaine lettuce, cucumbers, garbanzo beans, tomatoes, corn and carrots.

photo4

All the veggies ready to go for the rest of the week 🙂

photo5

Cooking up some hard boiled eggs ,which I’ll be able to use in salads and also for snacks.

photo6

If you enjoy salads or are looking for healthy eating ideas I hope you found this article helpful!

Lunch and dinner today

Today was a good day, I got a lot of errands done and also met up with a friend for coffee. And best of all I didn’t overeat or binge! Woohoo!!

I ate when I was hungry and I think the meals were well-balanced. A day without a binge is a great day, I take nothing for granted.

Lunch and dinner:

  • Lunch: Salad with greens, tomato, cucumber, feta cheese and turkey
  • Not shown: Italian dressing and ranch dressing
  • Dinner: Brown rice, greens beans and turkey meatballs
  • Not shown: Ketchup and butter

Lunch: Super Salad

One of the nice things about salads is that you can put so many things in them such as fruits, veggies, cheese, nuts, tofu, beans, tuna fish, chicken, turkey, etc. And then you can top it with a delicious dressing also. Salads are a great vehicle for health and tasty flavors.

It’s a little hard to tell but my salad is in a big bowl…so it was a very large salad! I used romaine lettuce for the greens and then topped it with garbanzo beans for protein, tomato, canned corn (I love canned corn), sunflower seeds and Italian dressing. Hopefully this will hold me for a few hours until my afternoon snack. I’m probably going to have a peanut butter and jelly sandwich, that sounds really good today.

How am I doing otherwise? Pretty ok , but I didn’t sleep well last night and this morning was busy and stressful. Things have calmed down a bit now so I’m trying to relax, be calm, drink enough water, and most important of all: not binge.

Today’s lunch:

photo14.jpg

  • Salad with romaine lettuce, garbanzo beans, tomato, corn, and sunflower seeds
  • Not shown: Italian dressing (I added it after I took the photo)

Lunch: Veggie burger, salad & rice

I was super hungry for lunch today! I found a few packs of veggie burgers on sale this weekend so I’ve been having those for lunch. Veggies burgers are great because they’re easy to cook, tasty and are still pretty healthy.

Today’s veggie burger was black bean chipotle flavored, which gave it a nice bit of spiciness. Hopefully this lunch will hold me until my afternoon snack around 5.

photo24

Today’s lunch:

  • Veggie burger, black bean chipotle flavored
  • Salad with cucumber with balsamic vinaigrette (I put dressing on after I took the photo)
  • Brown rice with vegan butter
  • Not shown: mustard, ketchup for veggie burger

Dinner tonight: Caesar salad with chicken

Mmm…I love Caesar salad! The dressing, the cheese, and the crisp lettuce is so good. I thoroughly enjoyed my salad.

Tonight I just didn’t feel like cooking so I got this salad as a take out. Usually I enjoy cooking because it’s cheaper (and often healthier) but every once in awhile I’m kind of lazy. Also the other, more important, reason I got take out was because I’ve been having a stress and anxiety flare up today and I figured getting this was better than eating half a pizza, a bag of chips and a pint of ice cream.

Since starting this blog my eating habits have been much better, which I’m happy about. I think this is because tracking my eating and being more mindful about what I’m doing must be helping. I don’t take this for granted at all and I continue to live my life one meal at a time.

I still have a long way to go and honestly I know this is will be a lifelong journey of healing. I am very prone to stress and binge eating and must be careful about everything I do. However I have hope that healing really will be possible ❤

Tonight’s dinner:

blog12.JPG

  • Caesar salad with chicken, Parmesan cheese, croutons and dressing
  • Diet soda (not shown)