Spring Avocado & Strawberry Salad

Meals for One: Avocado and Strawberry Salad with Walnuts and Goat Cheese from The Healthy Bachelorette

Hey winter – enough is enough!

If you saw our Facebook post on Friday, the weather in Greenville, SC vs. Boston, MA is very different right now. Ranging 30-50 degrees! For those of you in the Northeast .. I am so sorry. You have put up with enough snow, ice and cold.. you all deserve spring!! I grew up in upstate NY and went to ‘Cuse, so I totally get it. March weather is seriously the worst.

Today I thought I would bring a little hope for spring through food. Check out my springy tasting avocado strawberry salad with goat cheese and walnuts. This salad is a great meal for one, whether it be for lunch or dinner. You can add some lean protein to it too to make it heartier (think grilled chicken, shrimp or salmon). The strawberry brings a refreshing sweetness, while the goat cheese and avocado give a welcomed creaminess to the salad and the walnuts give the perfect amount of crunch. The avocado also gives some “meat” to the salad, as it is full of healthy good fats, and also keeps you fuller longer. Remeber: don’t be afraid of fats!! While I totally and completely love everything about the 90s, I do hate how fat phobic it made everyone. Incorporating good fats in your diet (like nuts and avocados here) will help reduce your risk of  heart disease and diabetes. Bonus: They have a much better full factor than carbs, which make you crave more and more.

Enjoy, and don’t worry, spring is coming!!

Avocado & Strawberry Arugula Salad with Goat Cheese and Walnuts

Servings: 1

Ingredients:

  • 2-3 cups arugula
  • 1/4 medium size avocado, sliced
  • 3-4 medium sized strawberries sliced
  • 1 oz goat cheese
  • 1 Tablespoon chopped walnuts
  • 1 Tablespoon olive oil
  • 1 Tablespoon balsamic vinegar
  • Fresh ground black pepper and dried herbs to taste

Directions

  1. Add the arugula to a large bowl.
  2. Top with the sliced avocado, sliced strawberries, crumbled goat cheese and chopped walnuts.
  3. Dress the salad with 1 Tablespoon of olive oil, 1 Tablespoon of balsamic vinegar and fresh ground pepper and a small amount of fresh dried herbs (such as basil, if desired).
  4. Toss and eat!

What are your favorite spring foods?

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Pomegranate and Quinoa Salad with Feta

Happy National Pomegranate month! It is that time of year when you can start to find pomegranates in the grocery store, and why not take advantage?

Fun fact about me: I have never actually cut open and de-seeded a pomegranate before. It was actually surprisingly easy. I used a tutorial from Simply Recipes. Basically, you cut off the bottom and the “flower” on the top, before cutting 7 shallow cuts around the pomegranate. I peeled apart the pieces of pomegranate and let the seeds fall into a bowl of water. Many tell me separating the membrane from the seed can be a pain, but with this method the membrane just floated to the top! Highly recommended.

The healthy bachelorette pomegranate

I am excited to bring some festive pomegranate recipes to you this month. My first is an antioxidant rich pomegranate and quinoa dish. It works perfect as a side to grilled chicken or fish, or put it on top of a bed of lettuce! Quinoa is the only grain that has protein in it, so you are sure to feel full with a smaller amount. Bonus: it takes 20 minutes to make. Hello new go to quick and healthy meal!

The healthy Bachelorette Pomegranate

 

The Healthy Bachelorette Pomegranate and Quinoa Salad with Feta

 

The Healthy Bachelorette Pomegranate and Quinoa Salad with Feta

 

Pomegranate and Quinoa Salad with Feta 

Servings: 2 + 1 leftover serving

Ingredients:

  • 1 cup quinoa, uncooked
  • 1/2 cup pomegranate seeds
  • 3 stalks celery, small dice
  • 4 scallions, chopped
  • 1 tablespoon olive oil
  • 1/2 cup feta cheese
  • Pepper to taste

Directions:

  1. Cook the 1 cup of quinoa according to the package directions.
  2. While the quinoa is cooking, dice the celery, and chop the scallions.
  3. Once the quinoa is cooked and still warm, add the olive oil, feta cheese and pepper and mix until cheese is evenly distributed.
  4. In a large bowl, combine the quinoa mix, pomegranate seeds, celery and scallions.
  5. Mix well and serve along side your favorite lean meat or on top of a bed of lettuce for a complete meal!

What other kind of pomegranate recipes would you like to see here? Leave your comments below!

 

Veggie and Black Bean Rice Salad with Feta Dressing

This recipe came out of nowhere when looking in the fridge and realizing I did not have much to work with! Its extremely easy, healthy, filling, and great served warm or cold. I had it with seared fish for dinner and then over salad for lunch the following day!  Hope you enjoy – not for nothing but this Trader Joe’s Feta Dressing is amazing.

The Healthy Bachelorette

Veggie and Black Bean Rice Salad with Feta Dressing

Serves 6, 1/2 cup serving

Ingredients:

  • 1 cup cooked brown rice
  • 1/2 cup diced red onion
  • 1/2 cup diced red pepper
  • 2 cups swiss chard chiffonade  (cut the stems off!)
  • 1 cup black beans
  • 1/2 cup greek style feta dressing
  • Black Pepper to taste

Directions:

1. Mix all ingredients together and serve warm or cold!

Nutrition Facts per serving: 158 calories, 17 g Carbohydrate, 6 g protein, 8g fat, 5g fiber

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Goat Cheese, Pine Nut and Sundried Tomato Salad with Chicken

The name sounds fancy huh?

I had some leftover pine nuts from making the Healthy Bachelorette Pesto a couple of weeks ago, and thought it would make a great addition to this Italian flavored salad!

Check out how you can make this bomb.com salad yourself, even if you are strapped for time.

Goat cheese, Pine Nut and Sundried Tomato salad with Chicken

 

Goat cheese, Pine Nut and Sundried Tomato Salad with Grilled Chicken

Servings: 1

Ingredients

  • 2 cups organic girl spinach and arugula
  • 3 oz grilled chicken, chopped
  • 1 ounce goat cheese, crumbled
  • 0.5oz sun-dried tomatoes
  • 1 teaspoon pine nuts

Directions:

  1. Chop the grilled chicken into bite sized pieces.
  2. Place spinach and arugula mix into a large Tupperware container.
  3. Top your salad with the chicken, crumbled goat cheese, sun-dried tomatoes and pine nuts.
  4. Before serving, top with your favorite vinaigrette dressing (I used my favorite Balsamic Vinaigrette)

Anddd BAM your Friday just got better. See ya later Food Truck dude.

Homegrown Cucumber and Mint Salad

As we approach the unofficial “end” of summer this weekend, I thought I would share a fresh and healthy summer recipe with y’all!

Though the calendar technically indicates that summer is coming to an end soon, South Carolina is still seeing temperatures in the 90s. Thus, my herbs have been going NUTS! Below is a photo of my “mint bush,” which started out as a scrawny mint plant growing in my window. As you can see, I have a lot of mint cooking and drinking to do. Check back for more mint drink recipes here soon!

Homegrown Citrus Mint

Looking for a dish to bring to a Labor Day picnic this weekend? The Healthy Bachelorette’s have a great summer dish for you to bring!

Cucumber and Mint Salad

Homegrown Cucumber and Mint Salad

Servings: 6-8

Ingredients:

  • 1 medium sized cucumber (I used a 10oz one), chopped
  • 1/4 red onion, chopped
  • 15 citrus mint leaves, thinly sliced
  • 2 tablespoons white vinegar
  • 3 tablespoons olive oil
  • 1.5 tablespoons Feta cheese
  • freshly ground pepper

Directions:

  1. In a large bowl, mix together the cucumbers, red onion and mint.
  2. Add in the vinegar, olive oil, feta cheese and ground pepper.
  3. Toss together evenly and serve!

harvest

Mid – August garden harvest: Cucumbers, basil, okra, spicy peppers and figs! That cute blonde is my helper named Lilly 🙂

What kind of recipes featuring mint would you like to see (including craft cocktails)? 

Southwestern Grilled Shrimp Salad

Did you know that July is national grilling month? Celebrate with a healthy and quick salad that you can make in less than 20 minutes!

This summer we have been grilling A LOT. Perhaps part of the reason is because our old grill, an el-cheapo, literally fell apart while we were grilling chicken. Not fun, or healthy. We were picking pieces of the grill off of our chicken, ew!

We ended up getting a real big-kid grill –  it does not char our food or fall apart when placing things on it! Who would have thunk!? Grilling shrimp

Shrimp is one of the fastest lean (low calorie) meats to grill, it only takes about 2-3 minutes. Skewering shrimp is also a very easy way to grill shrimp, since turning each individual one can take time and possibly get lost in between the grates (no fun).

Try a new take on grilled shrimp skewers with our Southwestern Grilled Shrimp Salad, which adds awesome flavor and nutrition from the grape tomatoes and red onion. Not to mention the healthy fat to keep you full from the avocado. This recipe is also very low in sodium, as the rub for the shrimp is done using Mrs. Dash no salt seasoning.

The Healthy Bachelorette: Summer Southwest Grilled Shrimp Salad

The Healthy Bachelorette: Summer Southwest Grilled Shrimp Salad

 

Southwestern Grilled Shrimp Salad

Servings: 1

Ingredients

  • 6 shrimp, raw (fresh or thawed from frozen)
  • 1/2 Tablespoon Mrs. Dash Southwest Chipotle seasoning blend
  • 2 cups 50/50 spinach salad mix
  • 1/4 avocado, sliced
  • 5 grape tomatoes, washed and cut in half
  • 1/8 cup chopped red onions
  • Vinaigrette dressing of your choice

Directions

  1. Heat grill to medium-high heat.
  2. Skewer the shrimp, and top with Mrs. Dash seasoning. Note: if you are using bamboo skewers, be sure to soak them in water first for 20 minutes before grilling.
  3. Grill shrimp for 2-3 minutes on each side, and then remove from heat.
  4. Place the spinach on a large plate, and top with the red onion, tomato and avocado slices.
  5. Top with the grilled shrimp and add your favorite vinaigrette dressing!

BOOM! Your quick and easy healthy lunch has come to life 🙂

What other kind of meats, vegetables or fruits do you like to grill? Let us know by leaving a comment below!

 

 

TACO er….. Monday?

Taco Tuesday, Taco Saturday, Taco breakfast, Taco dinner.  It all works! Tacos can be incorporated into any meal, for real.  Tacos, like many of my favorite foods, are easily adjusted to accommodate all of your favorite ingredients.  My version below happens to be in the form of a versatile salad with plentiful layers of textures, spice, and healthy good green stuff.  These can be made with any kind of ground meat- beef, pork, turkey, chicken, or even a delectable medley of two ground meats. I used ground beef below because, lets be honest, it’s real cheap and goes a long way.  I happened to use 80/20 so I drained a good amount. Its always a good idea to buy the leanest version (93/7)  but if you can’t, do your best to drain the fat after you have cooked the meat to remove some of that gnarly artery clogging junk…which my boyfriend may or may not have taken a sip of from a coffee mug while I continued to cook this meal. ANYWHO. Enjoy!

Taco Salad from The Healthy Bachelorette

Taco Salad Monday

Ingredients:

  • Brown Rice                                1 cup dry
  • Ground beef                              1-2 lbs
  • Taco Seasoning                        2+ tbsp to your liking (I am partial to Trader Joes but any will do!)
  • Garlic                                         3 cloves
  • Red onion, small dice             1 each
  • Roma tomato, chopped          6 each
  • Avocado, peeled and diced    1 each
  • Lettuce of some sort                 a big fat hand-full per person (its bikini season hope ya know!)

Tortilla chips, crushed for garnish, and snacking of course

Serves 2 people with some leftovers!

Instructions

1. Prepare your brown rice according to the directions on the package.

2. Place a nonstick pan on the stove and put the heat on low- medium. Chop up your garlic and half of the red onion and add to the pan, you do not need to add any oil to the pan.  Add your ground beef to the pan, turn the heat to medium,  and sauté.  Let it cook for a few minutes before adding your carefully selected taco seasoning to the pan. Allow the meat, garlic, and onions to cook all the way through until it is no longer pink.

3. While your meat is cooking, chop up your tomatoes and the second half of your onion. Any tomatoes will work by the way, this week I was on a budge’ so roma it is. Throw half of your newly diced tomatoes into the pan with the ground beef.  This will help enhance the flavor of the taco seasoning, NOM. Once it has cooked through, tip your pan slightly using a large spoon to hold the meat in place and  allow the extra fat/liquid to settle at the bottom, carefully drain it into a mug or bowl and allow to cool before throwing it out in the trash.

4. Gather a plate or bowl of your choice. Grab your handful of lettuce and make a nice pile on your dish. Top with 1 cup of your ground  beef tomato mixture and 1/2 cup of brown rice. Garnish with avocado, some of your leftover fresh tomato, and crushed chips!

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