by Mark Hyman
Nutritional analysis per serving (1 cup shrimp, 2 cups salad, ½ avocado): calories 520, fat 38 g, saturated fat 5 g, cholesterol 235 mg, fiber 10 g, protein 34 g, carbohydrates 19 g, sodium 600 mg
ROAST CHICKEN, RASPBERRY, AND WALNUT SALAD
A fun and healthy twist on classic chicken salad. Roast the chicken a few days ahead to make assembly faster, or use leftover roast chicken or a rotisserie chicken from the store.
Yield: 4 servings
Prep time: 20 minutes
FOR THE CHICKEN SALAD:
½ cup chopped walnuts
1 large celery rib, finely chopped
¼ cup organic mayonnaise
1 small shallot, finely chopped
2½ tablespoons chopped fresh herbs (dill, parsley, cilantro, tarragon, or thyme)
2 teaspoons fresh lemon juice
1 pound roast chicken breast, chopped into bite-size pieces
sea salt and pepper
8 ounces salad greens (spring mix, arugula, baby kale, or romaine)
1 avocado, peeled, pitted, and sliced
¾ cup fresh raspberries
FOR THE VINAIGRETTE:
2 tablespoons walnut oil
1 tablespoon vinegar (champagne, raspberry, or red wine)
salt and pepper
Combine the walnuts, celery, mayonnaise, shallots, herbs, and lemon juice in a medium bowl and stir together until well mixed. Add the chopped chicken breast and toss to coat evenly. Season with salt and pepper, as needed.
To assemble the dish, divide the greens into four portions on dinner plates. Whisk the oil and vinegar together until combined and season with salt and pepper to taste. Drizzle around the greens. Divide the chicken salad into four portions and mound on top of the greens. Add the sliced avocado and the raspberries around the edges of the plate.
Nutritional analysis per serving (about ½ cup chicken salad, 2 cups dressed greens): calories 450, fat 34 g, saturated fat 4 g, cholesterol 55 mg, fiber 7 g, protein 26 g, carbohydrate 14 g, sodium 151 mg
CALIFORNIA KALE COBB SALAD
With artichoke hearts and avocado, this colorful and hearty kale salad will fill you up and fuel you with veggies, healthy fats, and plenty of protein. To save prep time, wash and chop the kale and bake the bacon ahead of time.
Yield: 4 servings
Prep time: 20 minutes
FOR THE SALAD:
4 slices turkey bacon
2 bunches kale
1 avocado, peeled, pitted, and diced
½ pint grape or cherry tomatoes, halved
1 can (15 ounces) water-packed artichoke heart quarters, drained
16 ounces cooked chicken, diced
FOR THE DRESSING:
½ cup organic mayonnaise (for homemade, see Rich Homemade Mayonnaise, here)
2 tablespoons fresh lemon juice
2 tablespoons finely chopped Italian parsley
1 tablespoon Dijon mustard
1 garlic clove, finely chopped
pinch of ground black or white pepper
4 scallions, green part sliced thin crosswise (for garnish)
Preheat the oven to 350°F.
Line a rimmed baking sheet with foil. When the oven is ready, place the bacon strips on the foil and bake for 9 to 10 minutes. Turn the bacon and bake the other side for another 9 to 10 minutes or until crisp and brown. To facilitate crisping and browning, you can place the bacon on a wire rack while baking. Remove the bacon and chop into small pieces. Set aside.
While the bacon is baking, wash the kale leaves, strip out the center rib, and chop the leaves crosswise into thin ribbons. Layer the leaves onto four dinner plates. Top each salad with a quarter of the diced avocado, bacon, tomatoes, artichokes, and chicken.
For the dressing, place all the ingredients (except the scallions) into a small bowl and whisk until creamy and smooth.
Sprinkle each salad with scallions and serve with 2 tablespoons of creamy dressing on the side per serving.
Nutritional analysis per serving (about 3½ cups salad, 2 tablespoons dressing): calories 540, fat 33 g, saturated fat 5 g, cholesterol 130 mg, fiber 9 g, protein 38 g, carbohydrate 28 g, sodium 490 mg
CURRIED EGG SALAD (AND HOW TO MAKE PERFECT HARD-BOILED EGGS)
This recipe spices up standard egg salad with an Indian-style twist. Hard-boiled eggs last a week in the refrigerator, so you can use them to make this quick salad for lunch or for a snack. This is the best technique for easy-to-peel eggs! A tip for finely grating ginger: Use a microplane zester.
Yield: 4 servings
Prep time: 25 minutes
3 tablespoons white vinegar
2 teaspoons sea salt
8 large omega-3 eggs
½ cup organic mayonnaise (for homemade, see Rich Homemade Mayonnaise, here)
2 tablespoons plus 2 teaspoons mild curry powder
2 tablespoons fresh lime juice
2-inch piece fresh ginger, peeled and finely grated (1 tablespoon)
¼ teaspoon sea salt
¼ teaspoon ground black pepper
2 pinches cayenne pepper, or more to taste for heat
2 large ribs celery, trimmed and finely chopped
1 small shallot, finely chopped
2 tablespoons finely chopped cilantro leaves
8 cups baby salad greens
Start by hard-boiling the eggs. Fill a medium (3 to 4 quarts) pot about half full with water. You will want enough water to cover the eggs once they are placed in the pot. Over medium-high heat, bring the water almost to a boil. Add the vinegar and salt, and then gently submerge the eggs in the water. To make it easy, use a slotted spoon or a long-handled flat mesh strainer. Turn the heat down to low and simmer the eggs for 15 minutes.
While the eggs are simmering, prepare an ice bath. Fill a medium bowl half full with ice, then fill three-quarters full of cold water. Set it by the stove to chill the eggs when they are done.
While the eggs are boiling and cooling, make the dressing. Add the mayonnaise to a medium bowl and stir in the curry powder, lime juice, ginger, salt, pepper, and cayenne and mix until smooth. Then stir in the celery, shallot, and cilantro.
When the eggs are done cooking, remove from the pot and immediately place in the ice bath. Cool the eggs until cold. Refrigerate or use for the salad right away after peeling. Peel the eggs by cracking them all around on the edge of the sink and rolling them gently in your hands under running water. The shell should come right off.
Cut the eggs into eighths, then chop. Add the chopped eggs to the bowl with the dressing and mix gently. If the salad seems stiff (it will depend on the thickness of your mayonnaise), add a little water to make it softer and creamier. Start with 1 to 2 teaspoons and add until the salad is as creamy as you like.
Place 2 cups of salad greens on each of 4 dinner plates. Scoop ½ cup of the egg salad onto each plate and serve. Store leftover egg salad in a covered container in the refrigerator for up to 3 days.
Nutritional analysis per serving (½ cup egg salad, 2 cups salad greens): calories 360, fat 33 g, saturated fat 6 g, cholesterol 495 mg, fiber 2 g, protein 16 g, carbohydrate 8 g, sodium 350 mg
BISTRO FLANK STEAK SALAD WITH BABY GREEN BEANS
Classic French flavors of Dijon and tarragon combine for a marinade and vinaigrette for this main course salad. Use a grill pan or gas grill to cook the steak in just minutes. Serve with sweet Oven Caramelized Red Onions (here) and tender baby beans. The onions and baby green beans can be prepared ahead if desired.
Yield: 4 servings
Prep time: 10 minutes, plus 1 hour for marinating
Cook time: 20 minutes
FOR THE STEAK AND MARINADE:
¼ cup extra virgin olive oil
¼ cup red wine vinegar
¼ cup Dijon mustard
1 tablespoon chopped fresh tarragon leaves (or fresh thyme)
1¼ to 1½ pounds grass-fed flank steak
¼ teaspoon sea salt
¼ teaspoon ground black pepper
¼ t
easpoon granulated garlic
1 teaspoon avocado oil (for the grill pan)
8 ounces fresh mixed baby greens or baby spinach
12 ounces cooked baby green beans (see “How to Cook Vegetables,” here)
FOR THE VINAIGRETTE:
2 tablespoons extra virgin olive, walnut oil, or avocado oil
1 tablespoon red wine or balsamic vinegar
1 teaspoon Dijon mustard
pinch of sea salt
pinch of ground black pepper
To prepare the steak and marinade, in a small bowl, whisk together the oil, vinegar, mustard, and tarragon until smooth. Sprinkle the steak with the salt, pepper, and garlic. Place the steak in a flat glass dish and cover with the marinade, coating both sides. Allow the steak to marinate at room temperature for 1 hour. Alternatively, the steak can be marinated overnight in the refrigerator for more flavor. If marinating overnight, allow the steak to stand at room temperature for 1 hour before grilling, to get the chill off.
Brush a well-seasoned grill pan with the avocado oil and heat over medium to medium-high heat. Remove the steak from the marinade and place on the grill pan. Grill for 3 to 4 minutes per side. Flank steak is best cooked to medium-rare to maintain tenderness (internal temperature should be about 125°F).
When the steak is done, remove it to a cutting board and allow it to stand for 10 minutes to redistribute the internal juices, then slice into thin slices across the grain.
While the steak is grilling, combine all the vinaigrette ingredients in a small bowl and whisk together.
To serve, pile the salad greens in equal amounts in the center of four plates and place a few pieces of the sliced steak on top of each. Scatter green beans around the edges. Drizzle with the vinaigrette. Note: Green beans can be served warm, at room temperature, or chilled.
Nutritional analysis per serving (6 ounces steak, about 2 cups salad greens, ¾ cup green beans): calories 470, fat 32 g, saturated fat 7 g, cholesterol 105 mg, fiber 3 g, protein 39 g, carbohydrate 8 g, sodium 500 mg
CHICKEN CHOP SALAD WITH HEARTS OF PALM AND CREAMY HERB DRESSING
Hearts of palm are the inner, edible portions of the cabbage palm. The tender ivory stalks of heart of palm come packed in water. Their delicate flavor (sort of like a mild artichoke) makes a nice addition to this salad. The chicken breasts can be poached 3 to 4 days ahead of time and refrigerated, or poach them first, as it takes only about 10 minutes. All the salad ingredients can be prepped ahead and assembled before serving, then dressed.
Yield: 4 servings
Prep time: 25 minutes
FOR THE CREAMY DRESSING:
3 to 4 tablespoons fresh lime juice
½ cup organic mayonnaise (for homemade, see Rich Homemade Mayonnaise, here)
¼ cup chopped flat-leaf parsley leaves
¼ cup chopped cilantro leaves
3 large garlic cloves, finely chopped or grated
pinch of sea salt
pinch of ground black or white pepper
FOR THE SALAD:
8 ounces dark leafy salad greens (mixed baby greens, baby kale, mache)
1 to 1½ pounds poached chicken breast (see Poached Chicken Breast, here), cut into ½-inch chunks
1 can (14 ounces) water-packed hearts of palm, drained and sliced into ½-inch pieces, liquids reserved
4 small Roma tomatoes, quartered or sliced
1 avocado, peeled, pitted, and diced or sliced
4 tablespoons raw sunflower seeds
4 scallions, thinly sliced
In a small bowl, whisk together all the dressing ingredients, starting with 3 tablespoons of the lime juice, until smooth. If the dressing is too thick, add 1 more tablespoon of lime juice.
Portion out the salad greens onto 4 plates. Top with the chicken, hearts of palm, tomato, avocado, sunflower seeds, and scallions. Serve with the dressing on the side, 2 tablespoons per person. Refrigerate any leftover hearts of palm in their packing water in a glass container for up to a week.
Nutritional analysis per serving (2 cups salad, 2 tablespoons dressing): calories 420, fat 34 g, saturated fat 6 g, cholesterol 60 mg, fiber 9 g, protein 15 g, carbohydrate 17 g, sodium 625 mg
MEDITERRANEAN LAMB CHOP AND SPINACH SALAD WITH GREEK PESTO
This main-course salad gives you a taste of the Mediterranean with its Greek-inspired flavors. Once your prep work is done, the lamb chops cook quickly; you can even make the pesto ahead of time. Try any extra pesto with chicken, steak, or shrimp.
Yield: 4 servings
Prep time: 30 minutes (includes marinating)
Cook time: 15 minutes
FOR THE PESTO:
1 bunch fresh mint leaves (1 cup packed)
1 bunch fresh oregano leaves (about 1 cup packed)
6 garlic cloves, peeled
2 teaspoons lemon zest
½ cup fresh lemon juice
½ cup extra virgin olive oil
1 cup chopped walnuts
optional: 2 tablespoons nutritional yeast
½ teaspoon sea salt
¼ teaspoon ground black pepper
FOR THE LAMB CHOPS:
12 grass-fed double-rib lamb chops
1 to 2 teaspoons coconut oil (for the grill or grill pan)
FOR THE VINAIGRETTE AND SALAD:
4 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar
sea salt and ground black pepper
12 ounces baby spinach leaves
20 pitted Kalamata olives (approximately one-half of a 5-ounce jar), rinsed and drained
½ pint grape or cherry tomatoes, halved
4 small Persian cucumbers, chopped or sliced
First, make the pesto. Combine all the pesto ingredients in a food processor and pulse until it forms a smooth paste, scraping down the processor as needed.
Using ½ cup of the pesto and a pastry brush or small flexible spatula, brush each side of the lamb chops with a thin amount of the pesto. Discard any extra pesto that has touched raw meat.
Place the lamb chops on a foil-lined baking sheet (for easy cleanup) or large plate and allow them to stand at room temperature for 30 minutes.
While the chops are marinating, prepare your salad ingredients. First, make the vinaigrette. In a small bowl or measuring cup, whisk together the oil and vinegar until combined. Season with the salt and pepper, to taste. Set aside.
To cook the lamb chops, heat a grill or large grill pan until hot. Turn the heat down to medium. Wipe the grill lightly with the coconut oil to prevent sticking. Place the chops on the grill and cook for 3 to 3½ minutes per side. After cooking, allow the chops to stand for 5 to 10 minutes to rest and absorb the juices.
Divide the greens among 4 plates, add the olives, tomatoes, and cucumbers, then drizzle with the vinaigrette. Add the cooked lamb chops and serve with a dollop of pesto on each chop or on the side.
Nutritional analysis per serving (3 marinated lamb chops, 1 tablespoon pesto, 2 cups salad): calories 740, fat 56 g, saturated fat 10 g, cholesterol 130 mg, fiber 5 g, protein 47 g, carbohydrates 16 g, sodium 710 mg
BASIC SALAD WITH VINAIGRETTE DRESSING
Adding a tossed green salad to any meal is a great way to increase your vegetables. Dark leafy salad greens are packed with nutrition. The darker the leaves, the better (so pass on the iceberg). With so many varieties of greens at the market today, experiment and try some new ones! For healthy fat, add a wedge of avocado and a sprinkle of chopped nuts or seeds. For an entrée salad, use 2 cups of greens. You can use a little less for a side salad.
Yield: 4 servings
Prep time: 15 minutes
FOR THE SALAD:
8 cups dark leafy greens
1 avocado, peeled, pitted, and sliced or diced
handful of chopped nuts or seeds
FOR THE VINAIGRETTE:
3 tablespoons oil of choice (choose extra virgin olive oil, avocado oil, or try walnut, pumpkin seed, pistachio, or other healthy artisan, specialty oil that is unrefin
ed or minimally refined; flavored olive oils give you an even wider range of options)
1 tablespoon vinegar of choice (choose from red wine, white wine, unseasoned rice, balsamic, apple cider, raspberry, or any other flavors for unlimited options and creativity; lemon or lime juice is another great acidic option)
pinch of sea salt
pinch of ground black pepper
OPTIONAL DRESSING INGREDIENTS FOR EXTRA FLAVOR:
1 garlic clove, finely chopped or grated
1 to 2 teaspoons Dijon mustard
To make the vinaigrette, whisk the oil and the vinegar together until combined. Add the salt and pepper to season. Add optional ingredients, if desired.
Divide the salad greens among 4 plates, add the avocado and nuts, and drizzle 1 tablespoon of vinaigrette on each salad.
Nutritional analysis per serving (2 cups salad, 1 tablespoon dressing): calories 190, fat 18 g, saturated fat 3 g, cholesterol 0 mg, fiber 5 g, protein 2 g, carbohydrate 7 g, sodium 150 mg
CHICKEN, TURKEY, AND DUCK
SUN-DRIED TOMATO AND TURKEY BURGERS WITH AVOCADO CREAM
You won’t miss the bun with these moist and flavorful turkey burgers.
Yield: 4 servings
Prep time: 10 minutes
Cook time: 15 minutes
FOR THE BURGERS:
1¼ pounds ground dark turkey meat (look for 15 percent fat; if all you can find at the store is lean 7 to 10 percent fat ground turkey breast, add 2 teaspoons of olive oil to the burger mix)