I hope you are all having a
great holiday weekend!
I have to be honest while I absolutely
love holidays, Memorial Day is a little crazy - with the end of the school year
wrapping up (I have two teens in middle and high school), and making summer
plans which allow me to get ready for a new routine (lazy summer days of
outdoor activities and entertaining), this holiday is “hectic” to say the
least! But, despite all the “hubbub” I try to remember and practice what keeps
me sane and balanced- a good nites sleep, exercise, healthy foods and plenty of
water! And most of all, finding your “happy place”. That’s a place where you
can go and relax. Whether it’s in your mind (through meditation or another
relaxation technique) or physical (through exercise), an actual place to get
away (a park, the beach, the mountains), or just sharing time with family and
friends.
I like to blend a bit of each! Where is your place? What do you do?
And I will let you in on a
little start to summer secret: want a better way to get your body beach ready
and stay in shape? Try to load up on eating fresh salads.
Here are some healthy salad
recipes to enjoy throughout the summer.
GINGER GRILLED SIRLOIN SALAD WITH WATERCRESS
A rainbow of colors in this salad is a sure sign that you are
getting a healthy helping of vitamins, minerals and phytochemicals. And by
using a relatively lean cut of beef, you can have a meat dish that has a modest
amount of saturated fat. To get the most mileage out of the grilled steak,
slice it as thin as possible.
Ingredients:
1 tablespoon sesame seeds
2 tablespoons reduced-sodium soy sauce
1 tablespoon coarsely chopped fresh ginger
2 cloves garlic, peeled
⅛ teaspoon red
pepper flakes
10 ounces boneless sirloin steak
2 tablespoons rice vinegar
4 cups loosely packed watercress sprigs, tough stems removed
1½ cups frozen corn kernels, thawed
1 large red bell pepper, thinly sliced
2 scallions, thinly sliced
Directions:
1. In a small dry skillet, toast the sesame seeds over low heat
until lightly toasted, about 3 minutes. Remove from the skillet and set aside.
2. Preheat the broiler. In a mini-food processor, combine the
soy sauce, ginger, garlic and red pepper flakes, and process until very finely
chopped.
3. Rub half of the soy sauce mixture over both sides of the
steak and broil 4 to 6 inches from the heat for 4 to 5 minutes per side for
medium. Transfer the steak to a plate and set aside.
4. Transfer the remaining soy sauce mixture to a salad bowl. Mix
in the vinegar and any steak juices that have collected on the plate. Add the
watercress, corn, bell pepper and scallions, and toss to combine.
5. Thinly slice the steak. Make a bed of watercress salad on 4
serving plates. Top with the steak slices. Sprinkle the salad with the toasted
sesame seeds.
SHRIMP AND
ASPARAGUS SALAD
So fresh and delish this is the season for fresh asparagus!
INGREDIENTS:
2 1/2 teaspoons vegetable oil, such as olive or canola oil
1/4 cup fresh lemon juice
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/3 cup finely diced red bell pepper
1/2 teaspoon tarragonDVERTISEMENT
3 tablespoons water
1 pound asparagus, cut on the diagonal into 2-inch lengths
1 pound large shrimp, shelled and deveined
DIRECTIONS:
1. Preheat the oven to 450 degrees F. In a large bowl, whisk
together 1 1/2 teaspoons of the oil, the lemon juice, mustard and salt. Measure
out 2 tablespoons of this mixture and set aside. To the dressing remaining in
the bowl, add the bell pepper and tarragon.
2. In a small bowl, stir together the water and remaining 1
teaspoon oil. Place the asparagus in a roasting pan, pour the water-oil mixture
over the asparagus, and toss to coat. Roast the asparagus, shaking the pan
occasionally, until the asparagus are piping hot, about 5 minutes.
3. Add the shrimp and the reserved 2 tablespoons lemon dressing
to the roasting pan with the asparagus. Toss to combine.
4. Return the pan to the oven and roast until the asparagus are
crisp-tender and the shrimp are opaque throughout, about 6 minutes. Transfer
the shrimp and asparagus to the bowl with the dressing and bell pepper, and
toss to combine.
ROAST TURKEY
SALAD WITH CRANBERRY VINAGARETTE
I know this sounds like a Thanksgiving leftover but it’s not!
It’s really a great anytime salad! Using frozen juice in its concentrated form
makes a delicious low-fat vinaigrette for this turkey and sweet potato salad.
The dressing also supplies an impressive amount of vitamin C.
Ingredients:
1½ pounds sweet potatoes, peeled and
cut into 1-inch chunks
2 navel oranges
3 cups shredded Romaine lettuce
6 ounces roasted turkey breast, torn
into one-inch pieces (about 1 cup)
½ cup thinly sliced scallions
⅓ cup frozen cranberry juice
concentrate, thawed
1 tablespoon balsamic vinegar
1 tablespoon vegetable oil, such as
olive or canola oil
½ teaspoon salt
½ teaspoon pepper
2 tablespoons coarsely chopped
pecans, toasted (about ½ ounce)
2 tablespoons dried cranberries or raisins
Directions:
1. In a vegetable steamer, cook the
sweet potatoes until tender, about eight minutes.
2. Meanwhile, remove the peel and
white pith from the oranges. Cut each orange in half lengthwise, place the
halves flat on a cutting board, and cut crosswise into ¼-inch-thick slices.
3. Spread the lettuce on a platter.
Top with the sweet potatoes, turkey, and orange slices. Sprinkle with the
scallions.
4. In a screw-top jar, combine the cranberry juice
concentrate, vinegar, oil, salt and pepper, and shake to combine. Pour the
vinaigrette over the salad and sprinkle with the pecans and dried cranberries.
