80--- Turkey Chopped Salad

You can add whatever additional items that you see fit to this salad. The more the better! I love chopped salads because they are so easy, fresh, and versatile! I also love a pre-dressed salad.

You can pre-dress any salad, and I often recommend that to clients. You will find that if you place your salad into a plastic bag, add a little bit of dressing and shake it up, that little bit of dressing goes a long way! The salad will be evenly coated, and you will have saved quite a few calories!


Turkey Chopped Salad
Serves 6

1 head romaine lettuce, evenly chopped into small pieces
1/4 cup finely diced red onion
1/2 cup diced black olives
1/2 cup diced pepperoncinis
1 stalk celery, finely diced
1/2 large cucumber, peeled, seeded and diced
1/2 cup kernel corn
3/4 cup chopped tomato
1/2 cup pomegranate seeds
1/2 cup reduced fat crumbled feta cheese
2 Tbsp fresh parsley, minced
1 cup diced turkey breast
1/4 cup red wine vinegar
1 Tbsp olive oil
2 tsp Dijon mustard
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp ground black pepper


Combine vinegar, olive oil, garlic powder, salt and pepper in a small bowl. Stir to mix, set aside.


Mix all other ingredients in a large bowl. Add dressing mixture. Toss to coat. Serve!


Nutrition info per 1 1/2 cup serving: 139 calories, 8 g fat, 10 g protein, 6 g carbohydrates, 2 g fiber

80 - - - Creamy Cucumbers

This is my mother-in-law's recipe, slightly revised (health-ified). These cucumbers are a favorite of mine-- I always request them on my birthday. These also are my favorite dish to serve alongside the Thai Chicken Calzones.

Cucumbers are a great source of vitamin C, and they are also very low in calories-- VERY LOW. One third of a medium cucumber contains only 10 calories.... practically none.


Creamy Cucumbers
Serves 8

4 medium cucumbers, peeled and sliced thin
1 onion (red or white), thinly sliced
14 oz 2% Greek yogurt
1/3 cup apple cider vinegar
2 Tbsp sugar
3 Tbsp fresh dill, finely chopped
1 tsp salt

In a colander, layer cucumbers and sprinkle with salt. Place a heavy bowl on top of cucumber to press out water. Allow to sit for one hour.

Combine all ingredients in a large bowl and refrigerate.

Nutrition Info per 1/2 cup serving: 58 calories, 7 g protein, 1 g fat, 5 g carbohydrates, 1 g fiber

80--- Hot German Potato & Roasted Root Salad

This is a potato salad that does not have to be confined to picnic season! You can also add turnips, beets and celery root to this salad if you choose. It would be a lovely side dish to a lean slice of roast or baked chicken breast.

In a German potato salad (from southern Germany, as I understand), the mayonnaise is replaced by vinegar... and bacon, and it is served warm.

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Hot German Potato & Roasted Root Salad

Serves 6

1 1/2 lb fingerling potatoes, washed

3 carrots, peeled and sliced

3 parsnips, peeled and sliced

1/2 red onion, coarsely chopped

2 tsp vegetable seasoning

2 tsp olive oil

1/2 cup white wine vinegar

2 Tbsp flour

4 slices Canadian bacon, sliced thin

3 Tbsp honey

2 Tbsp water

Parsley flakes (for garnish)


Preheat oven to 400 degrees. In a baking dish, combine potatoes, carrots, parsnips, and onion slices. In a bowl, mix vegetable seasoning mix and olive oil. Add oil mixture to potatoes and toss to coat. Bake for ~45 minutes, or until vegetables are cooked through.

Combine vinegar, honey, flour and water in a bowl, whisk to mix. In a skillet over medium-high heat, crisp Canadian bacon strips. Add vinegar mixture to bacon and stir continually until thickened. Remove from heat.

Add vinegar & bacon mixture onto roasted vegetables, toss to coat. Garnish with parsley flakes.



Nutrition Info per 1/2 cup: 178 calories, 4 g fat, 5 g protein, 31 g carbohydrates

80--- Seville Salad

This recipe is a copycat from a wonderful Spanish tapas restaurant in So Cal. The topping is marinated vegetables that give the salad so much flavor that no additional dressing is needed! You can add additional ingredients to your topping such as artichoke hearts, onions, and cilantro.

Seville Salad
Serves 4

3 cups salad greens (mixture of spinach, romaine, radicchio, arugula)
4 oz reduced fat crumbled Feta cheese

Topping in Citrus Vinaigrette
1 cucumber, peeled, seeded and chopped
1 1/2 cups tomatoes, seeded and chopped
10 small black olives, halved

3/4 cup white grapefruit juice
2 Tbsp Canola oil
1 1/2 Tbsp honey
1 1/2 Tbsp lemon juice
1 1/2 tsp white wine vinegar
Salt & Pepper

Combine grapefruit juice, oil, honey, lemon juice, white wine vinegar, salt and pepper in a bowl. Add chopped cucumber, olives, and tomatoes. Marinate overnight in refrigerator.

Place ~ 3/4 cup salad greens in a bowl and top with 1 oz crumbled feta cheese.

Nutrition Info per 1 cup serving salad with 1/4 cup topping: 209 calories, 12 g fat, 6 g protein, 19 g carbohydrates, 2 g fiber

80- - - Barley Salad

Barley is one of those often forgotten about grains. It is full of fiber and has a great, nutty flavor. It is very versatile! Barley is often used as a cereal grain or in a soup, but it can also be a great addition to casseroles or used as a side dish.

In addition to FIBER, barley is also a great source if niacin, which is a B-vitamin.
Niacin can reduce platelet aggregation and can also help to reduce cholesterol levels.

This salad can be served warm or cold!

Barley Salad
Serves 6

1 3/4 cup low sodium vegetable broth
1 cup quick barley (you can also use raw-- follow soaking prep instructions on label)
2 Tbsp olive oil
2 Tbsp lemon juice
1/2 Tbsp balsamic vinegar
2 Tbsp white wine (optional)
1/2 tsp garlic powder
1 tsp salt
1/2 cup cherry tomatoes, halved
1/4 cup green onion, chopped
1/4 cup cucumber, peeled, seeded, and chopped
1 Tbsp fresh mint, chopped
1/4 cup reduced fat crumbled feta cheese

Bring chicken broth to a boil. Add quick barley and reduce heat to simmer, 10-12 minutes or until barley is tender. Drain excess broth if needed. Transfer barley to a medium bowl.

In small bowl, mix olive oil, lemon juice, balsamic vinegar, white wine, garlic powder, and salt. Add dressing to barley and stir in tomatoes, onion, cucumber, mint, and feta cheese.

Chill or serve warm!



Nutrition Info per 1/2 cup serving: 184 calories, 6.5 g fat, 7 g protein, 22 g carbohydrates, 6 g fiber

80--- Curry Cantaloupe Chicken Salad

Yay! It's still summer here in Montana, for this week anyhow. There is nothing better than a cool crisp chicken salad in warm temperatures. This is a wonderful chicken salad that is loaded with flavor, and not fat and calories.

My mother-in-law first made this recipe, and I admit that I was quite shocked at the addition of cantaloupe to a chicken salad. But, I was pleasantly surprised at how good it is!

Cantaloupe is a super melon! It is a concentrated source of beta-carotene (vitamin A). Beta- carotene is great for your eyes, and can even help prevent cataracts. This fruit also contains vitamins C and B6, folate, niacin, and FIBER! The best time to buy cantaloupe is in the summer months when it is at its freshness peak!

Try this dish on it's own, inside a pita, or on top of salad greens!

Curry Cantaloupe Chicken Salad

Serves 4

2 cups cooked chicken breast meat, chopped

1/4 cup chopped cilantro leaves

1/4 cup sliced green onion

1 cup cantaloupe, diced

1/4 cup reduced-fat sour cream

1 Tbsp mayonnaise

1 Tbsp lime juice

1 tsp curry powder

1/4 tsp ground coriander

1/4 tsp salt

Slivered almonds (optional)

1/4 cup finely chopped radishes (optional)

In a small bowl, combine sour cream, mayonnaise, lime juice, curry powder, coriander, salt and cilantro until well blended.

In a large bowl, combine chicken, cantaloupe, and green onion. Add dressing to chicken mixture and stir to coat. When serving, sprinkle with almonds and radishes if desired.

Nutrition Info per 1/2 cup serving: 194 calories, 7 g fat, 2 g saturated fat, 27 g protein, 2 g carbohydrates

80-- Harvest Salad

This is a great time of year for some wonderful HEALTHY foods! This salad combines all that is well and good in the fall (well, it doesn't have pumpkin pie, but everything else).

This salad is lovely served with the pork tenderloin you will see next in this blog. It is also a wonderful dinner salad by itself or with some chicken added in.

True or False: An apple a day keeps the doctor away.
Well.....if you eat an apple AND an 80/20 diet, then quite possibly.

Apples contain lots of phytonutrients such as quercetin, catechin, phloridzin and chlorogenic acid that act as antioxidants in our bodies. A medium-sized apple also contains around 4 grams of FIBER (aim for 25-30g per day)! The skin of an apple also contains a large amount of flavonoids. Flavonoids are also antioxidants that help to prevent unwanted inflammation, decrease excessive clotting of blood platelets, help regulate blood pressure, and regulate the overproduction of fat in your liver!

Harvest Salad
Serves 12

6 cups fresh spinach leaves, washed thoroughly
3 medium apples of your choice (I like Fuji or Gala), cored and chopped into 1" pieces
3/4 cup walnut halves
3/4 cup reduced-fat crumbled Feta cheese
Craisins (optional as garnish)

Directions: Mix salad ingredients in a large serving bowl.


Maple-Balsamic Vinaigrette
1/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
2 Tbsp pure maple syrup
2 Tbsp yellow mustard
Salt & Pepper to taste

Directions: Whisk ingredients until well blended. Season with salt & pepper (if desired).


Add dressing to salad and toss to coat. Serve immediately.

Nutrition Info per 3/4 cup serving: 145 calories, 8 g fat (majority healthy polyunsaturated and monounsaturated fats), 3 g protein, 4 g carbohydrates, 2 g fiber

80--- Arugula Pear Salad

This salad is a favorite of mine, as well as of my family and friends. My friend, Arin, eats it for breakfast (you go girl)! Just a few simple ingredients, and so much FRESH flavor!

More arugula! It is loaded with vitamins A and C, as well as calcium and folate. It has a fresh, peppery flavor. The larger leaves have a bolder taste, whereas the baby leaves have a very mild flavor.

I would serve this with............. just about anything!

Arugula Pear Salad
Serves 6

6 cups arugula, baby or large leaves
2 large or 3 medium Bartlett pears (you can switch it up and use Asian as well), sliced
1/2 cup shredded Parmesan cheese
1/3 cup pine nuts (yes, they are the world's most expensive nut-- but worth it!)
Extra Virgin Olive oil
Salt & Pepper

Combine arugula & pear slices in a large salad bowl. Top with parmesan cheese and pine nuts. Serve with a light drizzle of olive oil and salt and pepper to taste.

See? I told you it was easy!

Nutrition Info per 1 cup serving: 245 calories, 16 g fat (12 g monounsaturated), 7 g protein, 17,g carbohydrate, 7 g fiber