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SALADS

Avocado Grapefruit Salad (Bear & Deer)

3 avocados
2 grapefruit (flesh only)
1/3 of a scallion bunch(optional)
1/2 cucumber

Directions: Chop ingredients into bite size portions and combine! Season with low-sugar Raspberry or Balsamic Vinegar.

 

Butternut Squash Cranberry Quinoa Salad (Bear, Deer)

Ingredients: (Makes 6 cups/12 servings)

  • 1 cup dry quinoa
  • ¼ cup dried no sugar added cranberries
  • 1/3 cup diced red onion
  • 1 ½ cups roasted & cubed butternut squash
  • ¼ cup chopped walnuts
  • 1 cup chopped fresh spinach
  • ¼ cup light/balsamic dressing of choice (My top choice is Maplegrove Farms Fat Free Balsamic)
  • Salt/Pepper to taste

Directions:

  • Prep the squash: Cut in half & scoop out the seeds. Place up on baking sheet & roast at 375 for approximately 45 minutes until soft. Once cooled, peel off skin & cut into ½ inch cubes.
  • Prep the quinoa: In a medium saucepan, boil your water & add quinoa; let it simmer & cook as directed until all the liquid is absorbed.
  • To assemble salad: Combine the quinoa, squash and all other ingredients. Mix well until evenly combined. Store covered in the refrigerator for a few hours before serving.Salad with added chicken breast & additional fresh spinach “base” for more volume & nutrients 

    Nutrition Info 1 serving (1/2 cup without added protein): 95 calories-18g carbs (2g fiber & 3.5g sugar) 3g fat-2.5g protein

 

Mediterranean Quinoa Salad (Beer, Deer)

Ingredients:

  • 2 cups cooked quinoa (white, red or mixed)
  • 1 bunch flat parsley
  • 3 medium tomatoes
  • ½ large medium onion
  • 1 English cucumber
  • ¼ cup crushed garlic (or 4 fresh cloves)
  • 2 Tbsp (extra virgin) olive oil
  • 2 large lemons
  • 1 & ½ cups garbanzo beans
  • ½ cup sliced Kalamata olives
  • Sea Salt & Black Pepper (to taste)

Optional Ingredients:

  • Crumbled Feta cheese
  • Lean protein source such as chicken breast or shrimp

Directions: Cook quinoa as directed. Finely chop all the veggies and add to the quinoa. Rinse the garbanzo beans and add. Add the oil, juice from the lemons, olives, and S & P and mix very well. Let stand for at least 1-2 hours before serving.

Lemon Garlic Greek Salad (Bear, Tiger, Deer)

Ingredients: (Makes 1 serving)

  • 1 cup (about 4-5 ounces) of shrimp OR chicken
  • 1/4 cup chopped cucumber
  • 1/4 cup grape tomatoes, halved
  • 1/4 cup chopped red bell pepper
  • 2 tbsp of kalamata (or black) olives, halved
  • 2 tbsp chopped red onion
  • 1 tbsp of (garlic herb) feta cheese
  • Juice of 1/2 lemon
  • 1/4 tsp minced garlic
  • Dash of dried oregano
  • 1-2 tbsp low calorie, low sugar Balsamic vinagrette

Optional:

  • 2 tbsp diced avocado
  • 1/4 cup garbanzo beans, rinsed (could sub for meat to make this vegetarian)

Mix all ingredients (except the salad dressing). Add the dressing one tablespoon at a time ( one was plenty for me). Enjoy immediately, or you may store this covered in the fridge for a few days as well!

Nutritional Info: (using 1 cup cooked shrimp and no optional ingredients)

210 calories   10g carbs (all from veggies)   9g (healthy) fats    24g protein

 

Clean Eating Broccoli Raisin Salad

Ingredients: (makes 5 1/2 cups)

  • 4 cups broccoli florets, blanched* (I used a 12 oz pre-cut bag)
  • 1/2 cup red onion, finely chopped
  • 1/2 cup celery, finely chopped
  • 1/2 cup regular or turkey bacon I used 3 slices) nitrate/nitrate/antibiotic and hormone free!!
  • 1/4 cup raisins
  • 1/4 cup unsalted sunflower seeds
  • 1/4 cup raw sliced almonds

Honey-Yogurt Dressing:

  • 3/4 cup plain nonfat Greek yogurt or unsweetened plain Coconut yogurt
  • 2 tbsp apple cider vinegar
  • pure raw honey
  • 1/4 tsp garlic powder
  • dash of salt and pepper

*I personally blanched the broccoli, which means I partially cooked it. This will give the broccoli a greener color and a little less “tough” texture than when keeping it raw. Sometimes too much raw broccoli can give you a stomachache too  So, it is up to you and your preference! Blanching is very easy, here is a link step by step:

http://www.wikihow.com/Blanch-Broccoli

Substitutions/Optional:

Feel free to use:

  • cashews for sliced almonds
  • cranberries for raisins
  • Omit bacon
  • Add diced chicken breast; adds protein and makes this a complete meal!

Directions:

  • Cut up your broccoli into bite-size florets (or whatever size you would like). You might even try chopping lightly in a Nutribullet or Ninja.
  • Blanch your broccoli and set aside in a large bowl (link for instructions is above; skip if you would like to keep it raw).
  • Cook your bacon slices until they are nice and crispy.
  • While your bacon is cooking, chop up the onion and celery. Add to your broccoli (or to a small separate bowl). Once the bacon is done, chop finely and add to the broccoli mixture.
  • Add the rest of your ingredients (seeds, nuts, raisins, and/or cheese).
  • Prepare the yogurt dressing: take all ingredients and mix! Add the yogurt dressing to the broccoli salad and MIX thoroughly until the salad is evenly blended together and with the dressing.
  • Enjoy immediately or cover and store in the fridge!*If you keep the broccoli raw (not blanching it) the florets will stay a bit crisper for longer. You could also wait and mix the dressing together immediately before serving!

Clean Eating Chicken Waldorf Salad (Bear, Deer, Tiger in moderation)

Ingredients: (makes 1 serving…feel free to double, triple, etc.)

  • 4 oz grilled/baked chicken breast
  • 1/4 cup chopped celery
  • 1/4 chopped apple (about 1/3 of an apple)
  • 2 tbsp raisins
  • 2 tbsp sliced almonds
  • 1/4 cup nonfat plain Greek yogurt or unsweetened plain Coconut yogurt
  • juice of 1/4 of a lemon

Substitutions/Optional:

  • Chopped walnuts instead of sliced almonds
  • Sliced grapes instead of raisins

Add all ingredients together and mix thoroughly with the yogurt until everything is evenly coated. Enjoy immediately or cover and store in the fridge for 2-3 days.