LWA Blog, Meal Prep + Recipes, Member Pages
Antioxidant-Rich Blueberry + Blackberry Summer Salad
INGREDIENTS:
- 3 cups arugula, watercress, or baby bok choi
- 6–8 large slices of avocado
- 1/2 cup blackberries
- 3/4 cup blueberries
- 3/4 cup cucumber, sliced
- 1 TB mint, chopped
- 1/4 cup feta cheese, crumbled
OPTIONAL ADD-ONS:
- For Protein: sliced grilled steak, hard- or soft-boiled eggs
- For Spice: pickled radish or red pepper flakes (off-sets the sweetness)
For the Dressing:
- 1 TB lime juice
- 1/2 TB maple syrup
- Salt + pepper, to taste
- 1/4 cup extra virgin olive oil
- 3 TB hemp hearts
TO MAKE:
- Simply plate the salad ingredients + then mix the dressing in a small bowl. Dress when serving to keep the salad crisp.
LWA Blog, Meal Prep + Recipes, Member Pages
My Seriously Tasty Summer Salads
Summer produce is in full effect! Take advantage of the colorful, nutritious food that is readily available and seasonal right now and make one bowl wonderful salads like these! Check out the Summer Produce List I wrote with even more recipes linked!
These 6 salads are my ultimate go-to’s for a variety of flavors throughout the summer season!
GRILLED BALSAMIC STEAK SUMMER SALAD
FOR THE RECIPE
WATERMELON-FETA SUMMER SALAD
FOR THE RECIPE
ASIAN CHICKEN CHOPPED SALAD WITH CARROT-GINGER DRESSING
FOR THE RECIPE
SOBA NOODLE SESAME SALAD
FOR THE RECIPE
SMOKED TROUT SALAD WITH CREAMY LEMON DRESSING
FOR THE RECIPE
HEIRLOOM TOMATO + CHERRY SALAD WITH A SIMPLE LEMON DRESSING
Makes 2-3 servings
INGREDIENTS:
- 1 large Heirloom tomato, sliced
- 1 cup Heirloom cherry tomatoes, halved
- 1 cup cherries, halved
- 2 cups micro greens or watercress
- 1/3 cup Boursin cheese, forked into the salad
For the Dressing:
- 1/2 lemon, juiced
- 1/4 cup extra virgin olive oil
- 1 garlic clove, minced
- 1 tsp Dijon mustard
- Salt + pepper
TO MAKE:
- Plate all of the ingredients and mix the salad ingredients in a small bowl
LWA Blog, Meal Prep + Recipes, Member Pages
Grilled Balsamic Steak Summer Salad
Prep Time: 10 minutes | Cook time: 20 minutes | Total Time: 30 minutes
Makes 2-3 servings
INGREDIENTS:
Marinade:
- 1 lb lean steak, sliced
- 2 TB balsamic vinegar
- 1 TB Worcestershire sauce
- 1/4 cup extra virgin olive oil
- 1/2 tsp dijon mustard
- 2 small garlic cloves, minced
- 1/2 tsp coarse salt
- 1/4 tsp ground black pepper
For the Salad:
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 4 ounces Gorgonzola cheese, crumbled
- 6 cups watercress
- 1 corn on the cob, husk removed
- Avocado oil spray-for cooking the corn
To Toss on Top, a Gremolata:
- 2 TB basil leaves, minced
- 2 TB parsley, minced – MY OWN PARSLEY
- 1 garlic clove, minced
- 1 TB lemon zest
Simple Vinaigrette:
- 3 TB balsamic vinegar
- ½ cup extra virgin olive oil
- ½ tsp dijon mustard
- Dash of salt and fresh ground black pepper
TO MAKE:
- Mix together the marinade ingredients in a bowl, pour over sliced steak in a bag, marinate chilled for 30 minutes (can be done overnight as well.)
- While marinating, prepare the salad veggies and mix the salad dressing ingredients together in a small bowl. Set aside.
- Heat the grill to medium heat.
- While it is heating, combine the basil, parsley, lemon zest, and garlic in a small bowl. Set aside.
- Toss the greens
- Spray the corn and thickly sliced red onion rings with oil and cook each side for 5 minutes or until grill marks form on the corn kernels and onion becomes charred brown. Remove, let cool slightly, then slice kernels off of the cob and into a large serving bowl and chop the onions and put them in the bowl with the corn.
Place the steak on a grill pan – grill both sides 4-5 minutes for rare to medium rare. Reminder that it keeps cooking a few minutes after it is removed from the heat.- Place the greens in the bowl with the corn and onion, add the gorgonzola, + tomatoes. Toss with half of the dressing mixed with half of the herb mix. Serve it beneath steak slices and drizzle with more of the dressing and sprinkle with more of the herb mix.
LWA Blog, Meal Prep + Recipes, Member Pages
The Wonders of Watermelon and Tasty Recipes for Summer
WATERMELON NUTRITION SCREENSHOT:
Watermelon is one of the most hydrating fruits because it is made of 92% water. This high water content not only gives your summer days a dose of water to hydrate, but also, fills you up thanks to the water and fiber content.
- Filled with Vitamins C, A, B1, B5, and B6
- Potassium and Magnesium
- Watermelon is also high in carotenoids, including beta-carotene and lycopene.
- As well as lesser known compounds like: citrulline, and cucurbitacin E
SECRET FACT:
Despite the sweetness,. Watermelon is one of the lowest sugar fruits. Even lower in sugar than berries. With 46 calories per cup, it is also a low-calorie sweet treat.
HEALTH BENEFIT SHOUT-OUTS
- Lycopene and Cucurbitacin have been studied as anti-cancer compounds
- Lycopene has been reported to aid with heart health by lowering cholesterol and blood pressure
- Along with lycopene, the amino acid citrulline aids in heart health by increasing levels of nitric oxide in the blood vessels, which help them expand and reduce blood pressure.
- Other supportive heart health contributors: magnesium, Vitamins A, B6, and C, and potassium
- As a team, Vitamin C and lycopene are extremely helpful with lowering inflammation throughout the body that can lead to chronic diseases.
- Beta-Carotene is supportive for overall eye health.
GRILLED WATERMELON + FETA SALAD
PREP TIME: 10 minutes | COOK TIME: 10-14 minutes | TOTAL TIME: 20-24 minutes
makes 4 servings
INGREDIENTS:
To Grill:
- 2-cups-worth of watermelon slices-roughly 8 slices depending in the size. Chop into cubes after grilling.
- 1/2 of a red onion, grilled in 4-inch thick rings, then chopped after cooking
- 1 cup (8 oz.) Halloumi (whole feta cheese “brick,) then slice into strips after grilling
Mix With:
- 2 TB mint, chopped (grown by me!)
- 1/2 English cucumber, sliced + quartered
- 1/2 pint Heirloom cherry tomatoes, halved
DRIZZLE WITH:
- Extra virgin olive oil,
- 1/2 of a lemon, and
- Balsamic cream
TO MAKE:
- Heat the grill or an indoor griddle to a medium heat.
- Have a tray to sort all of the items and bring to the grill.
- Place the watermelon slices on the tray.
- Brush the cheese with olive oil and place on the tray.
- Thickly slice the red onion, brush with oil, and place on the tray.
On the Grill:
- Start with the onions. The onions will take about 5-7 minutes/side until desired char is achieved.
- When flipping the onions, toss the cheese and watermelon slices on direct heat.
- Cheese takes 2 minutes/side
- Watermelon takes 2-3 minutes/side
Put Together:
- Chop the watermelon and red onion, slice the cheese, + then mix with the remaining fresh ingredients, top with oil, lemon, + balsamic cream and enjoy!
RECOMMENDED TOOLS | PRODUCTS
- I love my set of basting brushes to brush oil lightly onto produce or sauces onto foods while cooking- there are so many uses for them!
- What is balsamic cream or glaze? This thick, rich, syrupy condiment is also called cream or balsamic reductions and is essentially is made by cooking/reducing down balsamic vinegar by one half its volume and some brands or chefs add flavors to it the creams as well. My favorite is Isola Imports.
NUTRITION:
1 serving = 1 cup of salad
132 Calories | 4g Fat | 16g Carbs | 1g Fiber | 5g Protein
WATERMELON + CORN SIMPLE SUMMER SALAD
PREP TIME: 10 minutes | TOTAL TIME: 10 minutes
makes 6 servings
INGREDIENTS:
For the Salad:
- 1 red bell pepper, seeded and chopped
- 1 yellow bell pepper, seeded and chopped
- 1 orange bell pepper, seeded and chopped
- 1 1/2 cups heirloom cherry tomatoes, halved
- 1 cup corn, sweet preferred + cooked or raw
- 2 cups watermelon, cubed
- 1/2 cup fresh cilantro, chopped
- 3 green onions, chopped
For the Dressing:
- 1 TB extra virgin olive oil
- 2 TB rice vinegar
- 1 1/2 limes, juiced
- Dash of sea salt
TO MAKE:
- In a small bowl, whisk together all the ingredients for the dressing. Set aside.
Chop and prepare ingredients for the salad and transfer to a large mixing bowl.
- Gently toss to mix together.
- Drizzle with dressing and lightly toss again.
NUTRITION:
1 serving = 1 cup of salad
98 Calories | 3g Fat | 18g Carbs | 3g Fiber | 2g Protein
WATERMELON SALSA
INGREDIENTS:
- 1/4 small watermelon, seeded + chopped
- ½ green bell pepper, diced small
- ½ orange bell pepper, diced small
- ½ cup red onion, chopped
- 1/4 cup cilantro, coarsely chopped
- 1 Jalapeno, seeds removed + minced
- 1 lime, juiced
- 1 TB cumin, ground
- Dash of coarse-grained sea salt, to taste
TO MAKE:
- Simply chop, mix, + enjoy!
STACKED NO-COOKING NEEDED WATERMELON SKEWERS
Get some skewers + layer 2 rounds of this on each:
- Watermelon, cubed
- Fresh mozzarella, thick chunk or “balls”
- Cucumber slice, cut thick
- Prosciutto
Serve with:
- Basil, coarsely chopped
- Extra virgin olive oil
- Balsamic cream
WATERMELON SORBET
No-Sugar-Added or needed!
Makes 4 servings
INGREDIENTS
- 4 Cups Watermelon, cubes
- 1 tsp lime juice and 1 tsp lime zest
- Optional: if this isn’t sweet enough for you, add in 2 TB or raw honey
TO MAKE:
- Blend together the watermelon + lime juice- pulse to achieve smooth consistency. Stir in the zest.
- Pour mix into a freezer-friendly container and freeze for 1 hour.
- Using a fork or butter knife, mix it up, then put it back in the freezer for another 3-4 hours before serving.
Meal Prep + Recipes
HEALTHY AND COLORFUL GREEK CHICKEN GYRO BOWL
MEAL PREP TIPS:
I love these flavors and the ease of having this dish in your meal prep routine because you can chop the veggies, prep the Tzatsiki sauce, and marinate the chicken during meal prep and then cook the chicken at meal time for a 10-minute quick meal.
You can also skip the Tzatsiki and just have the hummus and feta or even just the feta to simplify the dish, save on calories as well as money on groceries.
makes 2 servings
For the Chicken + Marinade:
INGREDIENTS:
- 1 ½ LBS skinless, boneless chicken breasts; sliced
- 2 TB extra virgin olive oil
- 1/2 tsp apple cider vinegar
- 1/2 tsp dried oregano
- 1/2 tsp sea salt
- 1/4 tsp pepper
- 1 TB lemon juice
- 2 garlic cloves, minced
TO MAKE:
- Mix the marinade together in a bowl + pour over the sliced chicken. Let if marinate overnight or for at least 30 minutes in the fridge.
- Cook the chicken over medium heat in a skillet until done- roughly 4-5 minutes/side.
To Complete the Bowl:
- 2 cups cherry tomatoes, halved
- ¼ cup feta cheese
- 1 cucumber, sliced + cut into quarters
- ½ cup red onion, minced or thinly sliced + pan-grilled
- Mediterranean mixed olives or kalamata olives, pitted + sliced
- Mixed greens or watercress
- ½ cup hummus, flavor-of-choice
For the Cucumber-Yogurt (Tzatsiki) Sauce:
makes 12 servings
Prep time: 5 minutes
2 TB is just 50 calories!
INGREDIENTS:
- 3/4 cup plain Greek yogurt
- 3 TB sour cream or mayonnaise
- 2 tsp apple cider vinegar
- 1 TB lemon juice
- 1 TB extra virgin olive oil
- 1/8 tsp pepper
- 1/4 tsp sea salt
- 2 garlic cloves, minced
- 3/4 cucumber, cut into thin matchsticks – place them in a paper towel + squeeze to get out excess moisture that will water down the flavor
TO MAKE:
- Simply mix it all together in a bowl, chill for an hour, then serve with the bowl and use extra for veggie dipping!
Meal Prep + Recipes
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Ashley’s Grocery Store Hack
Buying and Cooking Sustainable Shrimp
Grocery Store Hacks:
- When buying shrimp, remember that it most-often arrives at your store previously frozen and is then placed in the case to sell over ice. This means it is getting less fresh by the hour while it gradually thaws. In most cases, buying frozen shrimp is generally better if you cannot be certain it is literally fresh off the boat!
- Have you ever noticed the numbers on the packaging? I had seen them before and always meant to look it up, but it took me years to do so! The numbers actually tell you the number of shrimp in 1 LB. So, that means, the higher the number, the smaller the shrimp. This is how you can determine if shrimp is small, medium, or large (often called: jumbo.)
Now, you have to figure out if you can buy “smart” shrimp. Since wild shrimp has a cleaner, sharper taste, it is generally preferred for the flavor.
When Buying Wild Shrimp:
There are 4 most notably sustainable kinds of wild shrimp (out of thousands!) Seafood Watch https://www.seafoodwatch.org/seafood-recommendations/our-app, a very resourceful app that walks you through the seafood sustainability and seasonal availability options, named pink shrimp from Oregon their best choice. There are also spot prawns from the Pacific Northwest, brown, white and pink shrimp from the Gulf of Mexico, and any shrimp from U.S. and Canadian waters in the northern Atlantic. You want to see the Marine Stewardship Council certification label. (https://www.msc.org/what-we-are-doing/our-approach/what-does-the-blue-msc-label-mean)
When Buying Farmed Shrimp:
There are two logos to look for on farmed shrimp to ensure they were farmed sustainably- the Global Aquaculture Alliance’s blue fish logo or the Aquaculture Stewardship Council.
Nutrition Shout-Outs for Shrimp:
- Shrimp is one of the leaner options in animal proteins when it comes to calories per serving. With 1 cup having 132 calories and 25 grams of protein- it is a lean seafood choice that also happens to be a great source of EPA and DHA omega-3 fatty acids.
- When not air-frying, and you have to peel the shrimp, it is forcing you to slow down your eating. This enables you to have a better mind-body connection while eating, giving your brain time to stay in tune with your belly. You will inevitably eat less because you are allowing your brain to send the signal to your belly when you are actually full and not after over-eating. Think about that kind of mindfulness because all too often we speed eat (imagine your mouth as a Hoover vacuum people,) and we over-fill ourselves with excess food.
Cooking Tips:
- For the most flavor, obviously not when air-frying, but other times, is to keep the shell on and ideally, also the head. I know, I know, sometimes you don’t want to look at it…but trust me, you want that full flavor!
- You can bake this recipe if you do not have an air-fryer! I suggest placing them under the broiler for a quick 1-2 minutes/side to get the yummy browned crispiness.
- I do use my most beloved (I am legit obsessed) small kitchen appliance, the Cuisinart Air Fryer – Toaster Oven. It has 7 functions: 7 Functions: AirFry, Convection Bake, Convection Broil, Bake, Broil, Warm, Toast and only costs $199!
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