Plum Caprese Salad
Plums are a slightly sweeter stand-in for tomatoes, and research shows they have compounds that may help fight metabolic syndrome, a condition related to obesity, and chronic inflammation in the body.
2 cups balsamic vinegar
4 Tbsp honey
8 plums, pitted and sliced into 8 pieces each
1/2 cup fresh basil
8 oz fresh mozzarella, thinly sliced
1. Combine balsamic vinegar and honey in a saucepan and bring to a low boil. Reduce heat and simmer for 30 minutes, until the vinegar thickens into a syrup.
2. Layer plum slices, basil, and mozzarella in a circle on a plate. Drizzle with vinegar-honey glaze and serve.
MAKES 4 SERVINGS
Per serving: 340 cal, 9 g fat (6 g sat), 46 g carbs, 390 mg sodium, 2 g fiber, 16 g protein
Shaved Beet Salad
Thinly sliced root veggies conjure up a light, summery feel. And studies show that beet juice may help improve athletic endurance and lower blood pressure.
4 beets (2 golden, 2 red), sliced with a mandolin
4 radishes, sliced with a mandolin
4 carrots, sliced with a mandolin
2 Tbsp hazelnuts
1/4 cup parsley
4 oz goat cheese
MAPLE SYRUP VINAIGRETTE
3 Tbsp maple syrup
3 Tbsp apple cider vinegar
3 Tbsp extra-virgin olive oil
1. Whisk together dressing ingredients and season with salt and pepper to taste.
2. Combine sliced vegetables in a bowl. Top with hazelnuts, parsley, and goat cheese, and season with salt and pepper to taste. Drizzle with dressing.
MAKES 4 SERVINGS
Per serving: 330 cal, 21 g fat (8 g sat), 27 g carbs, 260 mg sodium, 5 g fiber, 9 g protein
Asian Edamame Salad
White miso, a traditional Japanese seasoning made from fermented soybeans, adds protein and earthy flavor to this Asian-style dressing.
1 head purple cabbage, shredded
1 cup steamed, shelled edamame
4 carrots, cut into matchsticks
1 red bell pepper, cut into matchsticks
1/4 cup cilantro
GINGER-MISO DRESSING
1 piece ginger (2 inches), minced
1 clove garlic, minced
2 Tbsp white miso
2 Tbsp sesame oil
1/3 cup rice vinegar
1 Tbsp agave
1. Whisk together all dressing ingredients.
2. Combine all salad ingredients and toss with dressing to coat.
MAKES 4 SERVINGS
Per serving: 220 cal, 9 g fat (1 g sat), 29 g carbs: 410 mg sodium, 9 g fiber, 8 g protein
Grilled Greek Salad
Grilling intensifies the flavor of the veggies in this spin on a classic.
3 zucchini, sliced
1 red onion, sliced
1 tsp olive oil
2 tomatoes, sliced
2 cucumbers, sliced
1/4 cup pitted kalamata olives
1/2 cup feta
DRESSING
3 Tbsp olive oil
4 Tbsp red wine vinegar
1 tsp dried thyme
2 tsp dried oregano
1. Whisk together all dressing ingredients.
2. Light a gas or charcoal grill. Toss zucchini and onion with olive oil to coat, and season to taste with sea salt and pepper. Place in a vegetable basket and grill for 3 to 5 minutes, rotating for even cooking.
3. Toss grilled vegetables with tomato, cucumber, olives, and feta. Drizzle with dressing.
MAKES 4 SERVINGS
Per serving: 270 cal 20 g fat (5 g sat), 16 g carbs, 550 mg sodium, 4 g fiber 7 g protein
TOP IT OFF
To liven up your salad and make it more of a meal, try any of these tasty, nutritious add-ons.
HEMP HEARTS
Shelled hemp seeds are one of the densest sources of plant protein and an excellent source of iron, magnesium, and both omega-3 and omega-6 fatty acids.
FENNEL
Thinly sliced fennel bulb provides a refreshing crunch and can also aid digestion.
SAUERKRAUT (OR KIMCHI)
Fermented foods filled with probiotic goodness, sauerkraut and kimchi are low in calories and lend tanginess and spice.
QUINOA
Bulk up your salad with this high-protein favorite--it cooks in just 15 minutes on the stove.
BLUEBERRIES
Packed with antioxidants, blueberries are bursting with flavor and have only 40 calories in a half cup.
