Piña Colada Salad
This delightful mix of fruit, veggies, and healthful fats was created by our lead chef/Go Figure co-owner David MacDonald. It’s a lovely way to enjoy our warmer seasons with flavors that make us think of sun and tropical beaches.
Try it on the side with your favorite protein, or mix into the salad some chicken breast, white fish, shrimp or salmon. Make sure to share it with a friend, or you’ll be tempted to eat it all yourself!
Mix together all of the following:
4 Tbsp. Grapeseed oil
4 Tbsp. 100% pineapple frozen juice concentrate (no added sugar)
½ tsp. coconut extract (optional)
Add and mix into above dressing:
¼ cup finely chopped sweet onion
¼ cup unsweetened shredded coconut (found in health food stores)
1 sweet and juicy orange, peeled and cut into smaller pieces
½ cup toasted, chopped walnuts (roast on low heat on stovetop or oven )
Let sit for 15-30 minutes to integrate flavors.
Before serving, mix in and toss:
1 bunch of baby spinach
Enjoy your visit to the tropics, remind yourself that this is healthful food and not dessert, and then come on back to Montana!
Copyright David and Cheryl MacDonald, 2011
Summer’s Comin’ Iced Coffee Protein Shake!
Now that the sun is shining, are you starting to think of those iced coffee drinks that taste so good going down, but feel so bad when you step on the scale the next day? Here’s a way to avoid those 800 calorie sugar blues while still enjoying designer coffee drinks. And get your protein while you’re at it!
*Low sugar and low carb whey isolate protein powder (use quantity
per individual caloric needs/read label)
1 cup coffee, caff or decaff
2 packets Sweet Leaf powdered stevia
1 Tbsp. coconut oil or olive oil
Extras to try: unsweetened cocoa powder, cinnamon, nutmeg, flavored stevias or sugarless extracts like vanilla, coconut, almond.
Special treat: a small squirt of Land O’ Lakes canned whipped cream
(it has the least amount of junk in it, few calories, and tastes the best)
Put all ingredients in blender, except whipped cream, turn to high and you’ve got your meal and coffee in one delicious drink! Have a to go cup ready for quick exits.
Coffee made a few hours earlier or the night before and chilled in the fridge makes your beverage colder without needing as much ice, which dilutes it. If using hot coffee, you’ll need to make it about 50% stronger, and use enough ice to thoroughly chill.
If using coconut oil, it will form a creamy mass (think healthy whipped cream!) Don’t miss out on all those great nutrients: use a spoon to eat any residual coconut oil in your glass.
*Go Figure offers a very high quality protein powder that owner, Cheryl, has specifically selected to meet our program requirements. She makes a variety of flavors of shakes and has one every morning before work and loves them! Homemade shakes are worth the 3 minutes it takes to make, as they’re much more nutritious than the store-bought shakes.
Copyright David and Cheryl MacDonald, 2009
For more healthy recipes or weight loss tips, Contact Us!
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!
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