5 Slimming Summer Salads

Everyone wants to look their best in the summer. But how do you shed those extra pounds that snuck on since Christmas?

It can be hard reducing the amount of food we eat or changing our usual go-to choices.  But here is one quick tip that can help you along your way.

Fuel for the day, lighten at night.

You’ve heard the old adage: eat breakfast like a king, lunch like a prince and dinner like a pauper? It’s good advice, yet, culturally we tend to do the opposite. We need food to energize us through our busy day. But come evening time, activity levels reduce as we gear down for the night.

If you skip breakfast or eat small amounts through the day, your hunger will build and by the time 5pm rolls around, you are famished. You end up eating more than you would normally if you had a decent breakfast and lunch.

So start your day with a proper breakfast. Enjoy a lunch that satisfies you through the afternoon. If you are hungry at 4pm or so, have a healthy snack that will take the edge off your appetite. Prepare a lighter, vegetable-focussed dinner with a source of protein. When your plate is done, so are you. No second helpings.

Aim to eat about 3 hours before bed time so your body has a chance to digest your dinner and to reduce the chance of heart burn. Wake up hungry and ready to fuel for the next day.

Need some inspiration? Try these 5 Delicious Dinner Salads. One for each day of the work week.

For more info check out my segment on CTV Morning Live on Slimming Summer Salads:  http://bc.ctvnews.ca/recipes/five-healthy-summer-salads-1.2391902

Asian Shredded Chicken SaladIMG_5250

  • 3 ounces rotisserie chicken
  • 1 cup shredded napa cabbage
  • 1 carrot, grated
  • ½ red pepper julienned
  • small handful snow peas, cut on diagonal
  • cilantro – torn
  • 1 tablespoon black and white sesame seeds
  • 1 tablespoon slivered almonds

Dressing

  • 2 teaspoons rice vinegar
  • 2 teaspoon low-sodium soy sauce
  • 1 teaspoon dark sesame oil
  • ½ teaspoon honey

Combine all ingredients and toss with dressing. Can use pre-cut and washed broccoli slaw to save time! Serves 1.

Fava Bean & Asparagus SaladIMG_5249

  • ½ cup fava beans (about 10 pods), blanched for 1 minute and de-skinned
  • 5 asparagus spears
  • 2 cups arugula
  • 1 tablespoon torn fresh mint
  • 1 tablespoon shaved pecorino cheese
  • 1 egg

Dressing:

  • 1 tsp olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • Salt and pepper to taste

Prepare fava beans. Steam asparagus for 1 minute. In the meantime poach egg. Combine all ingredients for dressing and whisk together with a fork. Assemble salad by laying down arugula, top with asparagus, fava beans, mint and toss gently with lemon vinaigrette. Top with shaved pecorino cheese and poached egg. Season to taste with salt and pepper. Serves 1.

Grilled Prawns & Corn Summer SaladIMG_5247

  • 3-4 raw prawns, deveined, on skewer.
  • 1 tsp olive oil
  • 1 clove garlic minced
  • Juice of 1 lemon
  • 1 cob of corn
  • Small head of butter lettuce
  • Handful of grape tomatoes
  • 1/3 of an avocado

Lemon Vinaigrette (recipe above)

Preheat BBQ and place cob of corn on hot grill. Turn regularly so each side turns golden brown and caramelized. Remove from heat to cool. Combine olive oil, garlic and lemon juice and brush onto prawns. Place prawns on grill and cook about 3 minutes a side depending on size. Continue to brush with garlic marinade.

Assemble salad by laying down butter lettuce, chopped tomatoes and avocadoes. Cut kernels off the cob of corn and sprinkled on top of lettuce. Toss gently with lemon vinaigrette. Add cooked skewered prawns to top. Season to taste with salt and pepper. Serves 1.

 

Spelt Salad with Strawberries, Mint & FetaIMG_5246

  • ½ cup of pre-cooked spelt (option to use quinoa)
  • ½ cup sliced strawberries
  • 1 tablespoon torn mint
  • 2 radishes sliced
  • 1 ounce crumbled feta
  • 1 green onion, sliced
  • 2 cups spinach
  • Dressing: 2 teaspoons olive oil + drizzle (1 teaspoon or so) of balsamic vinegar

Combine first 6 ingredients and toss with ½ the amount of dressing. Assemble spinach on plate and place grain salad on top. Drizzle remaining dressing on top and season with salt and pepper to taste. Serves 1.

Thai Beef SaladIMG_5245

  • 3-4 ounce strip loin steak
  • 1 Thai chili, julienned
  • ¼ red onion, sliced
  • ½ cup cucumber, julienned
  • 2 cups spring mix lettuce
  • 1/3 cup grape tomatoes, sliced in half or quarters
  • 4 leafs Thai basil, torn
  • ¼ cup torn cilantro
  • 1 tablespoon

Dressing:

  • 2 tablespoons lime juice
  • 1 tablespoon Thai fish sauce
  • 2 teaspoons low sodium soy sauce
  • 1 teaspoon honey
  • 1 clove of garlic, minced

Grill steak on BBQ until cooked to your liking. Make dressing by combining all ingredients and whisking together. Assemble salad by laying down spring mix lettuce, toping with cucumbers, tomatoes and onions. Lay sliced steak on top and drizzle dressing over top. Garnish with Thai basil, cilantro and peanuts.  Serves 1.

Enjoy!

 

 

 

 

 

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