Walnut Apple Salad
With the warmer weather, we naturally turn to lightening up our diets. Raw vegetables become more appealing when our bodies are not subjected to the harsh cold of Winter. Here is one of Go Figure owner Cheryl’s favorite salads that is easy to throw together, and tastes like Summer!
1 lb. cooked protein of your choice (salmon, white fish, poultry: great for leftovers)
1 lb. mixed greens (for fast prep, buy pre-washed and cut greens; get the furthest expiration date available to last longest)
*1 cup roasted walnuts, chopped small
1 cup thinly sliced Granny Smith apples, or apple type of your preference
½ cup thinly sliced red or sweet onion
4 Tbsp. olive oil
6 Tbsp. balsamic vinegar
**A light sprinkling of Gorgonzola or parmesan
Combine all ingredients but oil and vinegar in a large bowl. (Small pieces of protein can be mixed in, or you can have individual servings if you want to get exact weight/calorie count.)
Mix oil and vinegar vigorously in a cup or blender to emulsify. Serve dressing on the side; leftover salad will hold up better without the dressing mixed in.
*Walnuts can be purchased pre-chopped, but usually they are raw. Roast on low heat for about 20 minutes, stirring occasionally, until lightly browned on stovetop or oven to preserve nutrients. Turn occasionally so they don’t burn. Roasting walnuts gets rid of the bitter taste of raw ones. A large batch of these can be made and stored in freezer for quick access for salads or snacks.
**Wait until after 6 weeks on the program to add Gorgonzola, as it is 50 calories per 1 Tbsp.
Copyright David and Cheryl MacDonald, 2014
For more healthy recipes or tips on weight loss, please contact us!
- Pre-cooked meat: chicken, lamb, or beef
- 3 vine ripe tomatoes, cut into chunks
- 1 red onion, thinly sliced
- ½ European seedless cucumber, cut into bite-size chunks
- 1 small red bell pepper, seeded and chunked
- 1 small yellow or orange bell pepper, seeded and chunked
- 1 cup Kalamata black olives
- Several sprigs fresh flat-leaf parsley, about ½ cup
- 4 oz. feta
- 3 tablespoons red wine vinegar
- 1 teaspoon dried oregano, crushed in palm of your hand
- Coarse salt and black pepper
- Whole wheat pita bread
Combine meat, vegetables, olives, and parsley in a large bowl. Place feta on top of salad. Combine oil, vinegar, and oregano in a small container with a lid. Shake vigorously to combine oil and vinegar and pour over salad and cheese. Season with salt and pepper and let the salad marinate until ready to serve.
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Wait until week 6 on program to include feta (eat sparingly).
Pita bread is for serving others or if you are on a 3-day reset or maintenance.
Balsamic Dip for Protein and Veggies
This easy to prepare dip that doesn’t require any cooking was created by chef and Go Figure co-owner, David. When you’re looking for something simple to add flavor and healthy fats to your meal, here’s the ticket.
½ cup balsamic vinegar (Alessi brand is particularly flavorful and sold at most grocery stores nationwide)
¼ cup olive oil
2-3 cloves garlic
½ tsp. xanthan gum (thickener)
½ tsp. agave
½ tsp. salt
¼ tsp. pepper
¼ cup water
Blend all ingredients in blender and you have a nice dip for cooked or raw veggies. It can also be drizzled on meat, seafood, or salads. This recipe will make enough for several servings, and leftovers can be stored in a jar in fridge for later use.
Copyright David and Cheryl MacDonald, 2013
Basil Lemon Shrimp
Another tasty dish from Go Figure chef/co-owner David MacDonald
This recipe is perfect for a summertime BBQ! It’s quick and easy to prep and only takes a few minutes to grill.
1 lb. peeled, thawed raw shrimp ½ tsp. salt
¼ cup freshly squeezed lemon juice ¼ tsp. pepper
¼ cup olive oil 1 medium garlic clove, chopped
1 tsp. agave ½ small bunch fresh basil
Blend all ingredients in blender, except shrimp (that would be interesting!) Mix shrimp with blended sauce and marinate for about ½ hour. Cook on medium heat until done, about 5 minutes. Enjoy!
Please Note: Shrimp is only 28 calories/ounce, so to get 140 protein calories you would need to eat 5 ounces of shrimp. It’s important to get enough of it, along with your healthy fats and veggies, or you will go away feeling hungry after eating it.
Copyright David and Cheryl MacDonald, 2013
For more healthy recipes or tips on weight loss, please Contact Us!