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!
Easy Yummy Wraps
These make a great meal, snack, or even an appetizer when serving guests.
- Ground turkey
- Olive oil
- Large lettuce leaves
- Unsweetened flaked coconut (available in health food sections/stores)
- Teriyaki sauce
Cook turkey in a little oil. Mix in a small amount of teriyaki sauce. (For a healthier, and not so sugary version make your own with the recipe below.) Stir in some flaked coconut and chopped peanuts and serve in lettuce cups.
- ¼ cup tamari (natural soy sauce found in health food sections)
- 1 T. agave (natural low-glycemic sweetener)
- 1 T. sesame oil
- 1 tsp. freshly grated ginger
- 1 clove minced garlic
Mix together, and it’s ready to go! If you like this sauce, make some extra next time and keep in refrigerator as a quick way to flavor various dishes.
For more recipes or tips on weight loss, please contact us!
Spooky Deviled Eggs
Get creative with deviled eggs for Halloween by topping them with an olive spider or eyeball!
Minutes to Prepare: 25
Number of Servings: 24
1 dozen fresh eggs 3 tbsp low-fat mayonnaise 1 tsp sweet pickle relish paprika to taste
Hard boil eggs. (Boil for 15 minutes in a large soup pot; at 14 minutes, fill a large bowl with ice water. When eggs are done, fish them out one at a time and drop them into the ice water bowl. Eggs will melt the ice and warm the water; replace water with more cold tap water when this happens. Keep in water until ready to peel.) Peel eggs and cut in half. Remove yolks and set aside; arrange egg white halves on a serving platter. Combine yolks, mayonnaise and pickle relish in a large bowl. Mash egg yolks with fork and mix well with other ingredients. Spoon into egg white halves and top with shakes of paprika to taste. Number of Servings: 24
For fewer calories, try replacing some or all mayo with mustard, olive or grapeseed oil (providing healthy fats!) and see how that tastes. Experiment with a variety of seasonings to add interest and enjoyment to your eggs!
You thought you’d never get to eat a crepe again! Using one all-protein (no flour!) crepe recipe from our Go Figure co-owner and chef David MacDonald, you can vary the fillings to create quick, delightful and nutritious meals.
Basic Crepe Recipe
Makes about 6 crepes that look and taste like crepes, not eggs!
3 Tbsp. cornstarch or arrowroot flour
3 Tbsp. water
½ Tsp. salt
Whisk above ingredients together. Heat flat fry pan or crepe pan and coat lightly with olive oil or grapeseed oil. Pour about 1/3 cup of egg mixture into pan and tilt to lightly spread mixture over pan. Heat until light brown and flip. Heat again until other side is light brown and place on plate. Add filling (see below) to one side of crepe, roll up and serve. Voila! Bon appétit!
Ideally, we recommend using tofu for this recipe (even if you’re not a tofu lover!) The tofu in this crepe forms a delicious creamy consistency that takes on the flavors of the spices and vegetables. With the eggs in the crepe, the tofu provides wonderful texture and taste without adding too much extra protein. Try it, you’ll like it!!! (Other protein options: white fish or poultry sautéed first in a little oil, salt and pepper.)
1 pkg. firm tofu cut into 1/2 in. x 1/2 in. cubes (or crumbled)
2 Tbsp. olive oil ½ bunch asparagus, cut into ½ in. lengths
1 small tomato 1 tsp. salt
1 Tbsp. Italian seasoning ½ cup chopped onion or scallion
2 cloves garlic, minced 1 Tbsp. tamari (health food soy sauce)
Saute asparagus and onions until soft. Add tomato, tofu, and garlic. Sprinkle with salt, tamari, and seasoning. Stir together, adjust seasonings to taste, and heat until hot. Roll up in crepes and serve. (optional accompanying guacamole recipe below)
The following guacamole provides healthy fats and really enhances the flavor when used as a garnish on top of savory crepes.
½ large avocado 1 small lemon
1 Tbsp. olive oil ½ tsp. each salt and pepper
Mash together above ingredients with a fork.
Chop ½ cup cucumber and ½ cup tomato. Stir into avocado. (This recipe can also be used for any dish with guacamole.)
Use the same Basic Crepe Recipe. For filling, use fresh or frozen unsweetened blueberries or your favorite fruit.
Mix 3 cups blueberries with 3 Tbsp. agave (low-glycemic natural sweetener.) Heat on stovetop just enough to warm, not enough to cook or in microwave for about one minute. Roll up in crepes for a delicious meal, snack or dessert! (Eggs in crepes provide your protein)
Copyright David and Cheryl MacDonald, 2012