Kale & Berry Salad with Raspberry Vinaigrette (FP)


I love salads… Especially deep green hardy salads…

the kind that might make Popeye want to drop by for a pick-me-up!  

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Kale is one of my favorites but you can use spinach, mixed greens or any combination you prefer.

Because I sometimes like to have a low fat dressing option, I have come up with a tangy little vinaigrette that offers a burst of sweet flavor to contrast the strong flavor of dark greens.

Raspberry Vinaigrette

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½ cup fresh or thawed raspberries            

  ⅓ cup apple cider vinegar

  ¼ cup water

  2 tsp mustard (reg or Dijon)

 ¼ tsp salt

  ¼ tsp onion powder

 dash of pepper

2 Tbls Truvia or  a few good shakes of stevia powder

                                                                                                      1 Tbls oil

Thaw berries and add everything except the oil to a blender and puree.

While blender is running, drizzle in  1 Tbls of oil very slowly.  ( It should take about 30 seconds to add the oil)

At this point,  I like to dip a little something in the dressing to check for sweetness.  If the flavor is too strong, add a little water and any other adjustments you might like.

DSC_0230You can put this salad together on a large scale for the whole family or just enough for one.

Start with a bed of washed greens, whichever ones you choose.

Add some cooked, lean meat.  (I prefer chicken tenders cooked in a little lemon and salt)

DSC_0258Add berries of your choice.  Strawberries and Raspberries taste especially good with dark greens.

Drizzle with Raspberry Vinaigrette and sprinkle with optional roasted sunflower seeds for a little crunch.

For THMers:  This salad can fit nicely into Fuel Pull mode.  You will just want to watch the amounts of fats used for cooking the chicken and in the sunflower seeds but with a little attention you can easily keep this meal under 5 grams of fats.  For an E option, add more fruit or Quinoa or some plan approved bread.  For S, add olive oil and more of the sunflower seeds.  It can                                                             be enjoyed across all 3 eating plans.  

For more great recipes, check out Trim and Healthy Tuesdays at Gwen’s Nest

Homemade Ranch Dressing (S)

There was a time when nearly every Friday afternoon you could find 3 friends with a dozen or so kids having taco salad together and enjoying a marvelous time.  I miss those sweet friends and good times.  But in all my beautiful memories, I can’t seem to remember who came up with the Ranch Dressing recipe that we all still use to this day.

DSC_0465It has become the recipe that is requested from me the most and so I thought for posterity’s sake and for the ease of sharing, I would post this gem of a dressing recipe for the world to see.

It is so simple that a child could do it and so tasty that your husband will love it and so fresh and cost effective that you may be ruined for store bought Ranch forever.

Here is what you need:

DSC_04613/4 cup of Mayonaise

1 clove of garlic crushed or 1/2 tsp powdered garlic

1/2 cup plain, fat free Greek yogurt (regular plain yogurt or buttermilk may also be used)

1 tsp parsley

1/2 tsp dried minced onion

1/2 tsp salt

dash of pepper

Pour all ingredients into bowl, jar, dish or measuring cup.

 

Stir it up good.

Chill for 2 hours and then enjoy!

ranch dressing-5This makes a rather thick dressing.  You may thin it with water, vinegar, or milk to your desired pour-ability.

 

 

 

 

 

 

 

 

This dressing is a wonderful topping for salad, veggies, chips, pizza… the list goes on.  Use your imagination!  But if you are planning to let your imagination run wild, you may want to double the recipe!

For THM’ers this dressing is an S.

 

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