Papaya Avocado Fruit Salad

 

This high-fiber, low sugar fruit salad recipe is sure to be a hit this spring and summer! The prebiotic fiber is exactly what you need to keep your microbiome in balance and keep your digestion moving (and not weighing you down).

Jicama may be a new fruit for you, but it is a great one that is low in sugar and I think you’ll love trying something new.

This recipe is super easy to make and is delicious enough for company (especially with the berry balsamic dressing).

Papaya Avocado Fruit Salad

Payaya and jicama may not be fruits you eat often, but this salad is refreshing, high in fiber and low in sugar and is perfect for a spring or summer day. It’s worth trying something new!

Course Salad
Keyword fruit
Servings 2 servings
Author bonnieflemington

Ingredients

  • 1 medium Papaya diced
  • 1 medium Avocado diced
  • 3/4 cup Jicama diced
  • 1/3 cup Berries sliced or whole
  • 4 halves walnuts chopped (and toasted if desired)

Berry Balsamic Dressing

  • 2 cups Mixed berries (frozen OK)
  • 1/2 cup Extra virgin olive oil
  • 1/4 cup Balsamic vinegar
  • 1 Tbsp lemon or lime juice
  • 1 tsp Dijon mustard
  • 1/8 tsp Sea salt
  • Black pepper to taste

Instructions

  1. Combine fruit and nuts in a bowl. Then make the dressing as follows.

  2. In a blender or mini food processor, puree berries. Place a small strainer over a bowl. Pour pureed berries into a strainer, pressing with the back of a spoon to remove the seeds. Return pureed berries to blender or food processor. 
  3. Add all remaining ingredients except oil; process until smooth. Add the oil slowly (by teaspoons), again until smooth. Taste, then add more honey, salt, and pepper if desired. Gently toss the salad with 2-3 Tbs of the dressing. Enjoy!

Recipe Notes

Optional additions: to kick your dressing up a notch, add 1 small clove garlic, chopped &/or 1 Tb finely chopped fresh thyme leaves.

Fish Taco Bowl

I love a good bowl. Mainly because there are an infinite number of options that will make it delicious. I usually take a “bowl” recipe and adjust it to my own tastes and whatever I have on hand. This is one recipe that I created using ingredients that I usually have in the kitchen.

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I made this one with fish because I’m always trying to get more of that into my regular rotation each week. I also ditched the usual rice or quinoa for cauliflower to make this one lower in carbohydrates than a traditional bowl. I then added lots of nutrient-dense options to make for an awesome flavour profile.

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Some of the particular brands that I used include:

Chosen Foods mayonnaise. I like this brand for the clean ingredients that they use. If you want to save yourself some time and skip making the dressing, their Harissa flavoured mayonnaise is excellent. Finally, when making the dressing I love to use Frank’s Hot sauce. We always have it in the house and use it often.

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This is so easy and quick to make and tastes fantastic. I hope you enjoy it!

Fish Taco Bowls

I love an easy-to-make, delicious and versatile bowl recipe. So, I created this one to have on hand. Try it out and vary it up to what you like and have on hand!

Course Main Course, Salad
Keyword fish taco
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Author bonnieflemington

Ingredients

  • 1 head cauliflower rinsed and finely chopped/riced
  • 1 tbsp coconut oil
  • 2 tbsp tamari
  • 4 strips organic bacon cooked and crumbled
  • 2 filets tilapia
  • 4 cups baby spinach
  • 1 bunch green onion diced
  • 1 red bell pepper diced
  • 1 can organic black beans drained and rinsed

Spice Rub

  • 1 tbsp chili powder
  • 1 tbsp ground cumin
  • 1 tsp paprika
  • 1/4 tsp cayenne or to taste for spice
  • sea salt and black pepper to taste

Dressing – Alternately can use Chosen Foods Harissa Flavoured Mayo (see link above)

  • 1/3 cup mayonnaise I like “Chosen Foods” brand
  • 1 tbsp lime juice
  • 1 tsp garlic powder
  • 1 tsp hot sauce I use “Franks” brand
  • 1/4 tsp ground cumin
  • 1/4 tsp sea salt

Instructions

  1. Saute cauliflower rice in coconut oil until soft adding tamari part way through. Meanwhile, chop all vegetables and drain and rinse beans. Set aside.

  2. Cook bacon in the same pan until desired crispiness is achieved. Set aside and break up into pieces. Meanwhile, mix up spice blend for fish

  3. Drain excess fat from pan. Coat fillets with spice mix and cook in the bacon fat. Meanwhile, mix up the dressing.

  4. Assemble bowls by adding baby spinach and cauliflower rice first. Then top with remaining ingredients ending with the dressing. Enjoy!

My Nutrient Rich Salad

 

I love salads!! And not just because they are healthy. But also because they are delicious, easy and they can be made differently every time.

 

I always make a habit of buying lots of different greens and vegetables so that I have lots to choose from when making my salads. Also, since I don’t want those precious nutrients to go bad sitting in my fridge, I am motivated to use them up quickly. So I make these salads often.

 

This recipe is intended to be modified as you like. It is full of common vegetables that I have on hand, but if you have a different vegetable, then go for it and add it in!!

 

The key is to have a balance of protein, fats, and fiber to add on top so that you have sustained energy all afternoon. Give it a go and let me know how your new “salad habit” goes:)

 

My Nutrient Rich Salad

Make this as written or vary it up as you like. I have a version of this salad almost daily (unless I'm having leftover dinner!)

Course Salad
Keyword nutrient
Servings 2
Author bonnieflemington

Ingredients

  • 2 handfuls greens such as romaine, spinach, kale, or arugula
  • 1/2 cucumber diced
  • 1 avocado diced
  • 1 bell pepper diced
  • 1 carrot diced
  • 2 handfuls grape tomatoes halved
  • 1/4 cup pine nuts substitute other nut or seed as desired

Salad Dressing

  • 3 tbsp apple cider vinegar
  • 2 tsp dijon mustard
  • 2 tsp honey or maple syrup
  • 1/3 cup extra virgin olive oil
  • sea salt and black pepper to taste

Instructions

  1. Grab two large bowls and put one handful of greens each. Split all the rest of the vegetables, placing half in each bowl.

  2. Make the dressing by whisking together the vinegar, mustard, honey/maple syrup, salt, and pepper. Slowly drizzle in olive oil while whisking to emulsify. Pour over salad before serving. 
  3. Top with a protein of choice and nuts and serve. Enjoy!

 

Mediterranean Salad

 

I love a good lunch salad, but it needs to be both tasty and satisfying. This recipe fits the bill!! The balance of flavours is delicious and the combination of vegetables and chickpeas makes it well balanced. Add some diced chicken or avocado for more protein and healthy fat to make it an entree that will keep you going all afternoon!

 

Want some more salad recipes to add to your repertoire?? Try one of these …

Kale Cucumber Salad

Salmon and Vegetable Salad

Smoked Salmon and Quinoa Salad

My Fave Blueberry Lemon Salad

Cabbage and Apple Salad with Spicy Lemon Vinaigrette

Waldorf Style Salad with Chicken

 

Mediterranean Salad

This is a fantastic main or side salad that will keep you going. Feel free to add some extra chicken for protein and/or avocado for more healthy fat and fiber to keep you satiated and your blood sugar balanced all afternoon.

Course Salad
Prep Time 10 minutes
Servings 2
Author bonnieflemington

Ingredients

  • 1 cucumber chopped
  • 1/2 cup chickpeas drained and rinsed
  • 1/2 cup olives
  • 1/4 cup red onion diced
  • 1/2 cup cherry tomatoes halved
  • 1/4 cup extra virgin olive oil
  • 1 tbsp apple cider vinegar
  • 2 tbsp lemon juice
  • 1 tsp dried garlic
  • 1 tsp dried basil
  • 1/2 tsp dried oregano
  • 1 dash sea salt
  • 1 dash black pepper

Instructions

  1. Place first five ingredients together in a bowl.
  2. Add remaining ingredients to a jar (to make the dressing) with a tight-fitting lid and shake vigorously.
  3. Add dressing to salad and gently toss. Serve & enjoy!

Seaweed Sushi Bowl

 

Do you love sushi? Do you love Buddha bowls? This recipe is a great combo of both and is vegan as well (something to please everyone with this one!).

 

It is also a fantastic choice to support your thyroid health. Most of us don’t get enough sea vegetables in our diet. Yet they are important as a great source of a wide variety of minerals including iodine, which is supportive to the health of your thyroid and its optimal functioning.

 

Seaweed Sushi Bowl

Course Main Course, Salad
Prep Time 10 minutes
Servings 2
Author Bonnie Flemington

Ingredients

  • 1 cup cooked brown rice or quinoa
  • 1 avocado thinly sliced
  • 1/2 cucumber diced
  • 1/2 red or orange bell pepper thinly sliced
  • 1 green onion chopped
  • 2 tbsp dried seaweed arame, wakame, or crumbled nori sheets
  • 2 tbsp sesame seeds

Dressing Ingredients

  • 3 tbsp rice vinegar
  • 3 tbsp gluten free tamari
  • 1 tbsp lemon juice
  • 1 tbsp sesame oil
  • 1/2 garlic clove minced
  • sea salt and pepper to taste

Instructions

  1. Split the first 7 ingredients into 2 bowls.

  2. Mix the rest of the ingredients together to make the dressing.

  3. Pour the dressing over the sushi bowls. Serve and Enjoy!

Recipe Notes

Tip:  This is a great lunch to take on the go.  Keep dressing in a separate container so you can give it a shake before adding it to the sushi bowl.

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Kale Cucumber Salad

 

I like kale. Except for when it tastes like cardboard:)

 

I’m pretty particular about how I like my kale prepared and that is: trimmed of its woody stem and finely sliced. It is also hardy enough to be tossed with its dressing and sit for a while. In my opinion, that makes it even better.

 

I like the inclusion of the quinoa since it is a fantastic plant-based complete protein source. This means that it has all the essential amino acids our body needs in one package for meat eaters and vegans alike. It is also wheat and gluten-free, which makes it a good option for those with gluten sensitivities and celiac.

 

This recipe is simple to make (especially if you have leftover quinoa handy) and is delicious. The dressing makes it!

 

Try it and let me know what you think!

 

Kale Cucumber Salad

This salad tastes great, is full of good-for-you veggies and will fill you up.

Course Salad
Servings 2
Author Bonnie Flemington

Ingredients

  • 4 cups kale removed from stems and finely chopped
  • 1 cup cooked beans white beans, chickpeas etc.
  • 1 cup cooked quinoa
  • 1 cucumber halved and sliced

Cucumber Dill Dressing

  • 1/2 cup tahini
  • 1/2 lemon juiced
  • 2 tbsp fresh dill
  • 1/2 cup cucumber chopped
  • 1 green onion chopped
  • 1/2 tsp maple syrup
  • 1/4 tsp garlic powder
  • sea salt and black pepper to taste

Instructions

  1. Place salad ingredients in a salad bowl.

  2. Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a tbsp at a time until desired thickness is reached.

  3. Add dressing and gently toss.

  4. Divide into 2 bowls and enjoy!

Recipe Notes

Tip: extra dressing can be stored in the fridge for a few days.

Orange Hemp Seed Salad Dressing

 

this is a delicious and creamy salad dressing that is quick to whip up, with very few ingredients. It will elevate your salad to the next level!!

 

My usual “go-to” dressing is olive oil and balsamic with some dijon, sea salt and pepper (and maybe some minced garlic if I have time) all shaken up in a jar. This dressing does require you to get out the blender, but it doesn’t require much time other than that and will keep up to a week so that you can enjoy it over and over.

 

One of my favourite foods is hemp seeds, and this is the ingredient that gives this dressing its creaminess. Hemp seeds are a fantastic source of healthy fats and protein, as well as an excellent source of magnesium, zinc, and iron.

 

I use hemp seeds in this cereal recipe, as well as sprinkled on salads and in this broccoli soup recipe.

 

Try this dressing and enjoy the rave reviews!

 

Orange Hemp Seed Salad Dressing

Course Salad
Prep Time 5 minutes
Servings 4
Author Bonnie Flemington

Ingredients

  • 1/2 cup hemp seeds
  • 1/2 cup orange juice
  • 1 clove garlic
  • sea salt and black pepper to taste

Instructions

  1. Blend all ingredients together until creamy.

  2. Serve on top of your favourite salad and enjoy!

Recipe Notes

Tip: Store in an airtight container in the fridge. It will keep up to a week.

Salmon and Vegetable Salad

 

 

This is a quick-to-make salad that I love to have ready in my fridge for when I need something delicious in a hurry. Have you noticed that most of my recipes involve being in a hurry???

 

It also works well in a packed lunch.

 

You can vary up the vegetables to your taste preference (or what you have on hand), but I really like the ones I have included here.

 

Health benefits of some of the ingredients include:

 

Parsley has a high level of vitamin C, which is beneficial for inflammatory conditions such as arthritis and a healthy immune system. It is also an excellent source of vitamins A, folate and iron, and it’s flavonoids help prevent oxidative damage to cells.

 

Avocados are one of my favourite foods because they contain so much healthy fiber and fat that many of us are missing in our diet. Also, studies have shown beneficial effects for cholesterol levels, osteoarthritis and inflammation.

 

Salmon is very high in many important nutrients such as protein, omega 3 fats, vitamin D and B12 and the antioxidant selenium. The omega 3s, in particular, provide cardiovascular, mood, joint, and other health benefits.

 

I hope you enjoy this as much as I do!

Salmon and Vegetable Salad

This tasty salad can be created quickly with some sliced vegetables and cans of salmon (or leftovers from a previous dinner). It is great to take as a packed lunch or when you need to prepare something quick.

Course Salad
Prep Time 10 minutes
Servings 4
Author Bonnie Flemington

Ingredients

  • 1 red bell pepper sliced
  • 1 yellow bell pepper sliced
  • 1/2 jalapeno minced
  • 1 green onion sliced
  • 10 oz matchstick carrots can buy these pre-done to save time
  • 2 avocados cubed
  • 2 cans salmon about 160g each
  • 1/3 cup avocado oil mayonnaise
  • 1/4 cup lemon juice approximately 1 lemon juiced
  • sea salt and black pepper to taste
  • 1/2 cup chopped parsley
  • 1/2 cup chopped pecans can substitute sunflower seeds for nut free

Instructions

  1. Prepare all vegetables (first 6 ingredients) and place in salad bowl.

  2. In a smaller bowl, mix salmon, mayonnaise, lemon juice, salt and pepper.

  3. Add salmon, parsley and nuts to the vegetables and toss until everything is evenly coated.

  4. Serve alone or over a bed of greens and enjoy!

Sautéed Kale Buddha Bowl

 

I love buddha bowls!!! And, it is also one of the things I love to make at home. I organize it by making all the individual parts and then lay each item out like a buffet. Each person adds exactly what they want, in the portions they want, so everyone is happy.

 

In this recipe, I will suggest lots of great alternatives so that you can make this how you like it, and also you won’t be restricted to having the exact ingredients on hand if you have a suitable substitution.

 

Some health benefits are:

 

Kale – kale gets a bad rap for being “healthy” and tasting like cardboard. But if it’s prepared properly, and combined with other yummy foods, it is delicious. I love that it is a good anti-inflammatory, antioxidant and has important benefits for cardiovascular and vitamin K for  bone health.

 

Butternut squash – this is a favourite fall starchy vegetable around here and we often make a delicious curried butternut squash soup. For this recipe, the squash is simply roasted in the oven, which can also be a great side dish in another meal. While the starch component means you will want to watch your portions if you’re watching your weight, it still is a great source of fiber and antioxidants and anti-inflammatory compounds that can provide health benefits.

 

Sautéed Kale Buddha Bowl

This is a fantastic recipe to have on hand as it is a quick, easy dinner (as usual), and van be varied to use up what you have on hand.

Course Main Course, Salad
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Author Bonnie Flemington

Ingredients

  • 1 butternut squash peeled and cubed
  • 8 turkey sausage**
  • 1 large yellow onion diced
  • 3 cloves garlic minced
  • 1 red pepper diced
  • 1 yellow pepper diced
  • 1 jalapeño pepper optional
  • 1 1/2 tbsp chili powder
  • 2 tsp ground cumin
  • 1/2 tsp sea salt
  • 1/4 tsp cayenne
  • 28 fl oz can diced tomatoes or equivalent freshly chopped
  • 1 410mL can black beans drained and rinsed
  • 8 cups kale (about 1 bunch) washed, trimmed and thinly chopped
  • coconut oil, sea salt and pepper to taste
  • optional toppings such as: green onion or avocado

Instructions

  1. Preheat oven to 350 degrees. Toss butternut squash in a little coconut oil, sea salt and black pepper and place it on a parchment lined baking sheet. Bake in oven 30 minutes or until soft.

  2. Meanwhile, take out 2 pans and place on stove. In one, cook the turkey sausage.

  3. In the other, place a little coconut oil with onion, garlic, peppers and spices. Once soft, add the diced tomatoes and cook until thickened.

  4. Open canned beans. Rinse, drain and set aside.

  5. Finally, when sausage is done, transfer to plate and sauté kale in the used pan with the leftover juices.

  6. Place kale, black beans, tomato mixture, sausage and squash out on counter and have everyone build their own buddha bowl. You can add optional toppings as desired.

Suggested substitutions

  1. In place of the kale you can use: Swiss chard

  2. In place of the turkey sausage you can use: chicken thighs - either cooked stovetop or placed in oven at the same time as the squash (with a little salt and pepper)

  3. In place of the butternut squash you can use: sweet potato or a different variety of winter squash, or you can cook some quinoa or brown rice on the stove.

  4. In place of the black beans you can use: another legume

Recipe Notes

** I use Mark's brand

Smoked Salmon and Quinoa Salad

 

I created this salad at the last minute when I has some smoked salmon left to use up. This hearty salad can be served as a side dish or as a main for a light lunch. Make enough for leftovers as this salad is just as good the next day!

 

The ingredients in this dish have the following health benefits: (source: Encyclopedia of Healing Foods)

 

Salmon

Salmon has an exceptionally high content of omega 3 fatty acids. This is shown to be protective against heart disease, Alzheimer’s and cancer. Wild sources tend to be the cleanest, with the lowest levels of heavy metals and pesticides.

 

Quinoa

Quinoa is a great plant-based source of complete protein. This means that it has all the essential amino acids our body needs in one package for meat eaters and vegans alike. It is also wheat and gluten free, which makes it a good option for those with food sensitivities and celiac.

 

I had rave reviews from my kids with this recipe. Try it with your family and let me know how you like it!

Smoked Salmon and Quinoa Salad

Course Salad
Servings 4
Author Bonnie Flemington

Ingredients

  • 2 cups cooked quinoa
  • 1.5 cups chopped apples I used macintosh
  • 0.5 cups sliced red onion
  • 0.5 cups chopped pecans
  • 4 oz smoked salmon chopped into 1 inch pieces
  • 1.5 cups chopped cucumber

Dressing Ingredients

  • 3 Tbsp extra virgin olive oil
  • 1 lemon juice and zest
  • 0.5 tsp dijon mustard
  • 0.5 tsp sea salt
  • 0.5 tsp ground black pepper

Instructions

  1. Place all salad ingredients in a salad bowl.

  2. Add all dressing ingredients in a jar and shake to combine.

  3. Pour dressing on top of salad. Toss and serve. Easy and delicious!

 

 

My Fave Blueberry Lemon Salad

 

This is our family’s favourite salad, our kids actually ask for it!! When I am bringing something to a potluck, this is my “go to” recipe.” And best of all, it is super healthy too!! I adapted it from this kale salad, from Damn Delicious. I made it sugar and dairy free and substituted the blueberries since they are more readily available year round.

 

Kale is particularly high in vitamins K, A and C. It is also a great antioxidant and anti-inflammatory food which helps to reduce oxidative stress. It is also good for cancer prevention and cardiovascular support.

 

Blueberries are known for their extremely high antioxidant properties. They benefit heart and brain health, and are on the American Institute for Cancer Research’s list of foods that fight cancer.

 

Quinoa is a great vegan source of protein and healthy fats. And for those with a gluten sensitivity, quinoa can be substituted for gluten-containing grains in many recipes. It is another anti-inflammatory food to include in your diet.

 

Blueberry Lemon Salad

This is a fantastic salad to bring to a potluck. I usually pre-prepare all the ingredients (except the avocado), and then assemble at the venue. It's important to finely chop the kale to keep it tender. Bonus: if the salad sits with the dressing on, it's no problem as it just improves the kale's tenderness!

Course Salad
Cuisine American
Servings 4 servings
Author Bonnie Flemington

Ingredients

  • 4 cups kale, ribs removed finely chopped/sliced
  • 1 avocado diced
  • 1/2 cup walnuts chopped
  • 1/2 cup blueberries
  • 1/2 cup cooked quinoa

Lemon Vinaigrette

  • 1/4 cup apple cider vinegar
  • 1/4 cup extra virgin olive oil
  • 1 lemon zest and juice

Instructions

  1. It is great if you have quinoa leftover from another recipe to save time in assembling this recipe. If not, then you can prep remaining ingredients and dressing while quinoa cooks and cools.

  2. Place kale into salad bowl and top with remaining salad ingredients.

  3. Mix dressing ingredients in a jar and shake to combine.

  4. Pour desired amount of dressing onto salad and toss to combine. If you have leftover dressing, it will keep for a few days and can be used on another salad.

Recipe Notes

I recommend doubling this recipe for a crowd. Also, you can swap the walnuts for another type that you like and have on hand (chopped pecans or slivered almonds work well too).

Cabbage and Apple Salad with Spicy Lemon Vinaigrette

 

I love a quick, easy salad anytime. This salad boosts the nutrient value of your meal, and is also very tasty the next day for lunch (if there are any leftovers!). I particularly love the following health benefits:

  • Cabbage is a part of the cruciferous family, which contain important phytochemicals that have notable anti-cancer effects. Cabbage in particular has been shown to be extremely effective in treating peptic ulcers due to its high level of glutamine.
  • Fennel is an excellent source of vitamin C and fiber. It also contains phytoestrogens, making is a useful remedy to help women with menopause symptoms such as hot flashes.

 

 

Cabbage and Apple Salad with Spicy Lemon Vinaigrette

This is a delicious lunch or side salad that is easy to make for a weekday dinner; and leftovers are great for lunch the next day. Serve with a protein of choice to make it a complete meal!

Course Salad
Cuisine American
Prep Time 15 minutes
Servings 4

Ingredients

  • 1/2 green cabbage, thinly sliced about 6 cups
  • 1 apple, thinly sliced
  • 1 fennel bulb, trimmed and thinly sliced
  • 2 carrots, thinly sliced
  • 1/2 bunch cilantro, chopped about 1/2 cup
  • 1/2 cup chopped walnuts optional, toasted if desired

Spicy Lemon Dressing

  • 1 lemon zest and juice (about 1/4 cup)
  • 1 tbsp gluten free tamari
  • 1 clove garlic minced
  • 1/2 tsp sriracha
  • 1/2 tsp sea salt
  • 1/4 cup extra virgin olive oil

Instructions

  1. Chop garlic and allow it to sit as you prepare the rest of the salad ingredients. This will trigger an enzyme reaction that helps to unlock the healthy compounds in garlic.

  2. Thinly slice cabbage, apple, fennel and carrots (this can be done in food processor if desired) and place in salad bowl. 

  3. Top salad with chopped cilantro and walnuts (if using).

  4. Place all dressing ingredients in jar with a lid (including the garlic). With lid on the jar, shake to combine, then pour on top of salad.

  5. Toss salad and enjoy with your favourite protein.