INSPIRATIONAL POSTS, SOUPS & SALADS

How to Build the Perfect Salad

I love making a healthy salad for my lunch or dinner that’s packed with my 7 daily essential nutrients and pretty enough to look and eat.

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I always make sure I have beautiful colors on my plate because most colorful veggies are full of vitamins and minerals.

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Here’s a great infographic that shows you how to build the perfect salad in 5 simple steps to get your proteins, carbs, fiber, vitamins, minerals, water and healthy fats onto your plate.

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Here are a few more salads I’ve made in my fit kitchen.

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Become a Fitnomenal chef in your kitchen. Learn how to make the perfect salad, salad dressings and more in my upcoming Fitnomenal Cooking Classes with Chef Almetria.

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INSPIRATIONAL POSTS, SOUPS & SALADS

The Summer of Salads Bonus: Repurpose your leftovers. Greek Pasta Salad with Chicken, Fat Free Feta Cheese, and Roasted Vegetables

The Summer of Salads Bonus: Repurpose your leftovers.

Bonus Salad:
Greek Pasta Salad with Chicken, Fat Free Feta Cheese, and Roasted Vegetables.

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A few days ago, I cooked some chicken breasts and roasted a variety of vegetables. Instead of throwing it away like some people do whom don’t like leftovers or feel as if they are tired of eating the same thing, I repurposed my leftovers and created a new salad dish.

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I boiled some whole wheat penne pasta, cut the chicken breasts into chunks, and then I tossed everything together along with my roasted veggies, fat free feta cheese, reduced sodium black olives and Italian dressing. Voila! Lunch or Dinner.

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You can use a store bought Italian dressing that you have on hand or make one like I did. Shrimp works great in this pasta salad too or if you’re a vegetarian, don’t add the meat. Use all of your leftover veggies or add in some tofu.

Not only did I save money, I didn’t waste any food and I created a new dish that I can have for lunch, dinner or take to my next party or pot luck gathering.

You too can get creative in your fit kitchen and save money with The Healthy Budgetnista.

INSPIRATIONAL POSTS, SOUPS & SALADS

Salmon, Roasted Grape, Walnut and Goat Cheese Salad with a Honey Balsamic Viniagrette

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It’s week three of my 12 week “The Summer of Salads” Series. Hopefully, you’ve tried and enjoyed the recipes so far.

Week three: Salmon, Roasted Grape, Walnut and Goat Cheese Salad with a Honey Balsamic Viniagrette.

Let me know if you tried the recipe by posting pics this week on social media. Don’t forget to hashtag it with #thehbsummerofsalads and share this post. I hope will enjoy it.

Live and Be Well. Happy Wednesday!

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INSPIRATIONAL POSTS, SOUPS & SALADS

Red, White and Blueberry Chicken Pecan Salad with Lemon Poppy Seed Viniagrette

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Week two of my 12 week “The Summer of Salads” Series.

Week two: Red, White and Blueberry Chicken Pecan Salad with Lemon Poppy Seed Viniagrette.

Let me know if you tried the recipe by posting pics this week. Don’t forget to hashtag it with #thehbsummerofsalads and share this post. I hope you, your families and friends will enjoy it.

Live and Be Well.

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INSPIRATIONAL POSTS, SOUPS & SALADS

The Summer of Salads: A 12 Week Series of Simple Summer Salad Recipes with The Healthy Budgetnista

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Today, I’m kicking off my 12 week Summer Challenge called, “The Summer of Salads: A 12 Week Series of Simple Summer Salad Recipes with The Healthy Budgetnista.”

Each week, I will debut one of my salad recipes along with some Summer slimdown secrets, fitness tips, and healthy “Simple Swaps” to your favorite meals, snacks and recipes throughout the week.

Hopefully, you will join in with me on this challenge, learn to make some amazing salads, have fun, get creative in the kitchen, and lose a few unwanted pounds in the process.

Be sure to share my weekly posts with others and tag your salads, simple swaps pics and slimdown progress with the hashtag #thehbsummerofsalads so that everyone can join in on the learning and fun.

Live and Be Well. Happy eating. Enjoy!

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SIDE DISHES, SOUPS & SALADS, THE RECIPE REMIX

Healthy Simple Swaps : Chick Fil A vs Me

edited_Photo_2016-02-23_08-15-46_PMHealthy Simple Swaps: Chick Fil A vs. Me

Been in my kitchen more than usual lately beyond my weekly meal prep for my clients. Yesterday, for dinner I prepared pan seared scallops over Japanese whole wheat udon noodles with napa cabbage, julienne carrots, onions, mushrooms, and sun dried tomatoes.

Tonight, I prepared sun dried tomato, basil and garlic chicken with brown wild rice, sauteed mushrooms, and my healthier version of Chick Fil A’s Superfood side salad. I cut out most of the oils, fat, and sugar that they have in their salad by using simple swaps.

They used kale, broccolini, maple syrup, canola and soybean oil, apple, distilled, and balsamic vinegar, brown sugar, dried onions, dried cherries, salt, added preservatives, glazed walnuts, glazed pecans and roasted almonds whereas I used kale, broccolini, reduced sugar dried cranberies with no artificial sweetners, evoo, kosher salt, 2 packets of stevia sugar, a pinch of brown sugar, balsamic vinegar, onion powder, garlic powder, and raw slivered almonds.

It tastes just as good as theirs, it’s healthier and a lot cheaper than their 2.49 for one very small container that’s the size of a cup. Don’t be afraid to try something new or recreate a favorite dish or meal by making it healthier using simple swaps. Eating healthy can be just as simple and delicious.

SOUPS & SALADS

California Cobb Grilled Chicken Salad over Power Greens with Honey Jalapeno Vinaigrette

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It’s the final week of my 12 week series of The Summer of Salads. Featured this week is the California Cobb Grilled Chicken Salad over Power Greens with a Honey Jalapeno Vinaigrette.

Salad ingredients:
•1-3 oz boneless skinless chicken breast (A pinch of kosher salt, black pepper, onion powder, garlic powder and paprika. Season to taste)
•3 cups of power greens
•1/2 small avocado sliced
•1 tbsp fat free Feta cheese crumbles
•1/2 cup grape tomatoes
•2 medium boiled eggs
•2 strips of turkey bacon crumbled
•Olive oil cooking spray

Dressing ingredients:
•5 tbsps extra virgin olive oil
•1/2 tbsp white wine vinegar
•1 tbsp honey
•1/2 tsp dijon mustard
•1/2 tsp cilantro paste
•1/2 tsp minced garlic
•1/8 cup water
•1/2 tsp kosher salt
•1/2 tsp garlic powder
•1/2 tsp onion powder
• 1/2 tsp parsley flakes
• 4 jalapeno slices finely chopped

Directions:
•In a jar, mix and shake well all of your dressing ingredients. Refrigerate for 15 minutes.
•Season the chicken on both sides. (Season to taste)
•Spray the foreman grill with olive oil cooking spray.
•Cook for 4 to 5 mins on both sides or until done.
•If in the oven, bake the chicken on 350 degrees for 15 minutes or until done.
•Let it rest for a few minutes before you slice it against the grain. Set aside.
•Cook the turkey bacon according to the package. Let it cool off, crumble it into pieces and set aside.
•Boil eggs 15 mins on medium high once the water comes to a boil. Let it cool. Peel and slice. Set aside.
•Open and core the avocado. Scoop out one half with a spoon around the edges. Cut it into slices. Set aside.
•Place the power greens upon the plate.
•Top it with the chicken and place the Feta cheese, turkey bacon, tomatoes, eggs and avocado around the plate.
•Drizzle with honey jalapeno vinaigrette
•Enjoy!

SOUPS & SALADS

Grilled Shrimp, Spinach and Whole Wheat Orzo Salad with a Lemon Honey Vinaigrette

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It’s week 8 of my 12 week series of The Summer of Salads. I hope you have been trying and enjoying the recipes so far. Featured is the Grilled Shrimp, Spinach and Whole Wheat Orzo Salad with a Lemon Honey Vinaigrette

Salad ingredients :
•2/3 cups of uncooked whole wheat orzo
•1/2 cup of fresh spinach roughly chopped
•1 tbsp of chopped yellow bell peppers
•8 grape tomatoes chopped in half
•4oz of uncooked shrimp (kosher salt, paprika, garlic powder,onion powder, and black pepper)
•Olive oil cooking spray

Dressing ingredients :
•1/4 cup of extra virgin olive oil
•1-1/2 tsp of white wine vinegar
•1 tbsp of honey
• 1 tsp of fresh squeezed lemon
•1 tsp of dijon mustard
•1/4 tsp of minced garlic
•1/4 tsp of dried basil
•1/4 tsp of kosher salt
•1/4 tsp of garlic powder
•1/4 tsp of onion powder

Directions:
•In a jar, mix and shake well all of the dressing ingredients.
•Refrigerate for 15-20 minutes.
•Cook the orzo according to the package. When done, rinse off the orzo in a strainer with cold water. Drain the water off of the pasta.
•In a bowl, mix the orzo with the salad ingredients and dressing.
•Refrigerate for 15-20 mins.
•Season the shrimp to taste.
•Spray the foreman grill or saute pan with olive oil cooking spray.
•Cook for 3-4 mins on both sides until done.
•Place the orzo salad upon the plate, then top it with the grilled shrimp.
• Enjoy!

SOUPS & SALADS

Sun-Dried Tomato and Cranberry Chicken Salad

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It’s week 9 of my 12 week series of The Summer of Salads with only 3 more weeks to go. Featured is the Sun-Dried Tomato and Cranberry Chicken Salad.

Salad Ingredients:
• 1 lb of boneless skinless chicken breasts (kosher salt, black pepper, onion powder, garlic powder and paprika. Season to taste.)
• 1 cup of Kraft Reduced Fat Olive Oil Mayo
• 1/4 cup of Simple Truth unsweetened almond milk
• 2 tbsps of dried cranberries
• 3 sun dried tomatoes from a jar chopped
• 1 tbsp of slivered almonds
• 1 tbsp of red onions chopped
• 1 green onion stalk chopped
• 1/4 cup of green bell peppers chopped
• 1/4 tsp of poppy seed
• 1/4 tsp of celery seed
• 1/4 tsp of dill weed
• 1/2 packet of stevia sugar
• Sprinkle of paprika for color
• Olive oil cooking spray

Directions:
Grilled or baked chicken:
• Season the chicken according to taste. See above for seasoning.
• Spray the top and bottom of foreman grill with olive oil cooking spray. Cook for about 5-6 mins on each side or until done.
• If using an oven, spray a non stick pan with olive oil cooking spray. Bake on 350° degrees for 15-20 mins depending upon the thickness or until done.
• Let the chicken cool for about 15-20 mins. Set aside.
• Once cooled, began to chop and shred the chicken according to your desired consistency (fine or chunky).
• In a bowl, gently mix the chicken with all of your salad ingredients. Sprinkle a dash of paprika for color.
• Refrigerate for 30 minutes. Season to taste.
• Makes up to 3 servings.

Enjoy!

SOUPS & SALADS

Strawberry, Feta, and Grilled Chicken Salad over Power Greens with a Honey Balsamic Vinaigrette

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It’s week 10 of my 12 week series of The Summer of Salads with only 2 more weeks to go. Featured is the Strawberry, Feta, and Grilled Chicken Salad over Power Greens with a Honey Balsamic Vinaigrette.

Salad ingredients :
•1-3 oz boneless skinless chicken breast (A pinch of kosher salt, black pepper, onion powder, garlic powder and paprika. Season to taste)
•3 cups of Simple Truth power greens
•8 fresh strawberries chopped in half
•1 tbsp of fat free Feta cheese crumbles
•1 tbsp of chopped walnuts
•1/4 cup of sliced red onions
•Olive oil cooking spray

Dressing ingredients :
•5 tablespoons of extra virgin olive oil
•1/4 cup of balsamic vinegar
•1 tbsp of honey
•1 tsp of dijon mustard
•1/2 of a stevia sugar packet
•1 tsp of minced garlic
•1 tsp of fresh chopped ginger
•1/4 tsp of kosher salt
•1/4 tsp of garlic powder
•1/4 tsp of onion powder

Directions :
•In a jar, mix and shake well all of your dressing ingredients. Refrigerate for 30 minutes.
•Season the chicken on both sides. (Season to taste)
•Spray the foreman grill with olive oil cooking spray.
•Cook for 4 to 5 mins on both sides or until done.
•If in the oven, bake the chicken on 350 degrees for 15 minutes or until done.
•Let it rest for a few minutes before you slice it against the grain. Set aside.
•Place the power greens upon the plate.
•Top it with the red onions, strawberries, and walnuts.
•Place the chicken on top of the salad.
•Sprinkle the salad with the Feta cheese crumbles
•Drizzle with honey balsamic vinaigrette
•Enjoy!