Name: Grilled Chicken & Plumcot Salad
Prep time: 1 h
Cook time: 20 min
Yield: 6 servings
Ingredients: !for the grilled chicken:; 2 skinless boneless chicken breasts; 2 tbsp EVOO; 1 tbsp white wine vinegar; 1 tbsp stone ground Dijon mustard; 1 tsp chopped garlic, about 1 clove; 1/2 tsp salt; 1/2 tsp pepper; 1/2 tsp smoked paprika; !for the dressing:; 1/2 cup homemade mayonnaise; 1 tbsp honey; 1 tbsp stone ground Dijon mustard; 1 tsp lemon juice; 2 tbsp chopped fresh dill; Salt and Pepper to taste; !for the salad:; Diced grilled chicken; Honey Dijon mayo dressing; 2 plumcots, diced; 2 ribs celery, halved lengthwise and sliced thinly; 1/2 cup chopped walnuts; 1/2 orange bell pepper, diced

Grains

Roasted Beet & Orange Wheat Berry Salad

Posted on January 19, 2017January 15, 2017

Roasted Beets & Orange Wheat Berries Salad | cookeatbehealthy.com

Do you ever get a really random intense food craving?!? Something that just strikes out of the blue with no rhyme nor reason?!? It happened to me one day last week. I was quilting away and all of the sudden…BEETS…I just had to have some beets! Now don’t get me wrong – I like beets! I like beets quite a lot actually. But considering I’m not pregnant I just thought it was an odd craving! Has anybody ever heard of menopausal cravings? Maybe that’s a thing and if so, I need to know about it so I can blame one more thing on menopause! If it’s not a thing – tough! I’m blaming menopause anyway! 😉

I use my quilting (my “real” job) time to think deep thoughts…thoughts about life, family, politics, the afterlife, relationships, business, etc., and oddly enough…to develop recipes! 😉 I just figure if I’m standing behind a noisy machine for a couple hours, doing something that for the most part comes as second nature and thus requiring little thought, I may as well put that idle thinking time to good use! So by the time I’d finished the quilt I was working on, I’d come up with a recipe for those beets I was craving! And today I’m sharing it with you…just in case you have a sudden random beet craving!

Roasted Beet & Orange Wheat Berry Salad | cookeatbehealthy.com

The beets are peeled and cut into bite sized pieces, tossed with olive oil and a few seasonings, and roasted until they’re fork tender. The wheat berries are simmered in a mixture of water and orange juice to infuse them with a hint of orange flavor. The dressing is a simple vinaigrette made from olive oil, white Balsamic vinegar, orange juice, honey, poppy seeds, and seasonings. The cooked beets and berries are combined along with a little of the dressing and refrigerated for a few hours to allow the flavors to meld and to completely chill.

Roasted Beet & Orange Wheat Berry Salad | cookeatbehealthy.com

There’s something really wonderful about the earthy sweetness of the roasted beets and the subtle orange flavor and chewy texture of the wheat berries that combine to make an incredibly hearty and flavorful mid-winter salad! A bed of mixed greens with spicy arugula, the roasted beets and orange wheat berries, some roasted sunflower seeds for crunch, a few shavings of Parmesan cheese, and a tangy citrus dressing make this a perfect lunch! Serve it alongside a piece of baked fish or chicken and you’ve got a satisfying dinner! Any way you choose to serve it, it’s a little departure from the typical winter fare…a uniquely bold salad to satisfy my kooky beet craving! I hope my beet-craving-inspired salad brightens your day and helps chase away the mid-winter doldrums!

Roasted Beet & Orange Wheat Berry Salad | cookeatbehealthy.com

What have you been craving lately? Anything as random as beets?!? Let me know in the comments what you’ve had a hankering for and what you made to satisfy your craving! Or…share your craving and we can brainstorm a recipe together!

Roasted Beet & Orange Wheat Berry Salad

2017-01-15 14:01:29

Serves 8

A uniquely bold and flavorful salad perfect for chasing away mid-winter doldrums!

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Nutrition Facts

Serving Size

286g

Servings

Amount Per Serving

Calories 421

Calories from Fat 274

% Daily Value *

Total Fat 31g

48%

Saturated Fat 8g

39%

Trans Fat 0g

Polyunsaturated Fat 4g

Monounsaturated Fat 18g

Cholesterol 19mg

Sodium 805mg

34%

Total Carbohydrates 24g

Dietary Fiber 4g

14%

Sugars 17g

Protein 13g

Vitamin A

Vitamin C

77%

Calcium

38%

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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For the Wheat Berries

1 1/2 cup uncooked wheat berries
1 1/2 cup unsweetened orange juice
1 1/2 cup water
Zest of 1 orange

For the Beets

6 medium to large beets, peeled and cut into bite sized pieces
2 tbsp extra virgin olive oil
1/2 tsp salt
1/2 tsp dried thyme
1/4 tsp dried ginger

For the Dressing

2/3 cup extra light tasting olive oil
2/3 cup unsweetened orange juice
3 tbsp white balsamic vinegar
2 tbsp honey
Zest of 1 orange
1/4 tsp dried thyme
1/4 tsp dried ginger
1/2 tsp salt
1 clove garlic, very finely minced
1 tsp poppy seeds

For the Salad

Fresh salad greens
Arugula
Shaved Parmesan to taste
4 tbsp roasted sunflower seeds

For the Wheat Berries

Bring orange juice, zest, and water to a boil.
Stir in wheat berries, reduce heat, and simmer approximately 1 hour, or until wheat berries are tender and liquid is absorbed.

For the Beets

Preheat oven to 400 degrees Farenheit.
Toss chopped beets with 2 tbsp EVOO and seasonings.
Place on baking sheet and roast for 20-25 minutes until fork tender.
Remove from oven and combine with cooked wheat berries and 1/2 cup dressing.
Refrigerate at least 2 hours, or until ready to serve.

For the Dressing

Combine all ingredients in blender and blend until emulsified.
Transfer to jar and refrigerate.

For the Salads

On each plate, place a generous amount of greens and arugula.
Top with 1 cup Beet/Wheat Berry/Dressing mixture.
Sprinkle with a few sunflower seeds and Parmesan shavings.
Drizzle with a little more salad dressing as desired.

Notes

The dressing can also be made by combining all the ingredients in a lidded mason jar and shaking well to combine.
This salad makes an excellent light yet satisfying lunch, or a perfect accompaniment to an evening meal.

By Lisa Hubbard

beta

calories

421

fat

31g

protein

13g

carbs

24g

Cook Eat Be Healthy http://cookeatbehealthy.com/

12 Comments

Salads

Apple Wheat Berry Salad

Posted on November 7, 2016October 30, 2016

When I first married my husband I knew there’d be a learning curve…for both of us! I think many young people are naive by thinking marrying the love of their life doesn’t come with hurdles! Some of them are large, some are small, but all pose their own challenges and opportunities to learn about one another – and the family you’ve married into! One challenge for me was figuring out how to blend the holiday traditions my husband grew up with, and the ones I was accustomed to, into a new set of traditions for our little growing family. While we both grew up with similar values and faiths, there were definite differences we had to iron out. And as crazy as it sounds, sometimes it was something as silly as an apple salad that bridged the gap!

Apple Wheat Berry Salad | cookeatbehealthy.com

The first Thanksgiving we were together – in fact it was the weekend he proposed to me – we went to his parents’ farm for the family gathering. Of course there were all the traditional dishes – turkey, potatoes, green beans, rolls, etc. And even though they weren’t exactly like I’d have prepared it – all were delicious and it was fun to try new versions of classic holiday fare. But it got a little awkward and tense when I volunteered to help, and my husband’s mom asked me to make the apple salad. Ummmm…this was new to me! Apparently they had this particular apple salad at every single holiday gathering, and I’d never made one before. Thankfully his mom and sister-in-law taught me how to make it, and while it was good, I’m afraid it never made it into regular rotation at any of our subsequent holiday dinners – at least not in it’s original form! I happily serve an apple salad at our holiday gatherings these days, but it’s not the recipe I was taught that particular Thanksgiving. This Apple Wheat Berry Salad is a fresh take on the salad I made in that farm kitchen some 24 years ago! I wonder if Mr.CEBH’S mom and dad would approve!!!

Apple Wheat Berry Salad | cookeatbehealthy.com

I think one of the reasons we both like this salad so much is because it speaks to traditions – new and old! By eliminating the jarred salad dressing, all of the sugar, and a few other ingredients, but keeping the apples, celery, and pecans – and then throwing in a myriad of other new ingredients I feel like I’ve successfully bridged the family tradition and generation gaps with this salad! It’s definitely not my mother-in-law’s apple salad! 😉

Apple Wheat Berry Salad | cookeatbehealthy.com

Start by cooking the wheat berries. Put the uncooked wheat berries in a large sauce pan or small stock pot with about 4-5 cups water. Bring to a boil, reduce the heat and simmer until the berries are tender – about 40-45 minutes. Drain excess water and set the cooked wheat berries in the fridge to cool. I used the time while the wheat berries were cooking to make homemade mayonnaise – click the link for the recipe – but feel free to use store bought if you prefer. Just be sure to use mayo and not salad dressing. Next up – toast the pecans by placing them in a small skillet over medium heat, stirring frequently for about 5-7 minutes until aromatic and lightly browned. But watch them closely…they can burn in an instant if left unattended. Once the pecans are done, set them aside to cool, and chop the celery, mince the shallot, and dice the apples. Assemble the salad by combining the mayonnaise, apple cider vinegar, honey, salt & pepper, and shallots in a large mixing bowl to make the dressing. Toss in the cooled wheat berries, diced apples, chopped celery, and toasted pecans. Stir to coat, transfer to a serving dish, and sit back and wait for the compliments to roll in!

Apple Wheat Berry Salad | cookeatbehealthy.com

Seriously – I love this salad so much that I eat the leftovers for breakfast. And lunch. And an afternoon snack. And whenever the heck I think about it sitting in the refrigerator just waiting for me to sneak a little fork full! Do you have recipes that you’ve learned from an in-law or friend and then adapted to make a new version? Share them with me in the comments – I’d love to hear your “salad story”!!!

Apple Wheat Berry Salad

2016-10-30 13:18:52

Serves 12

This salad is perfect as part of your holiday menu, or as a simple addition to a regular weeknight dinner!

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Total Time

1 hr

Total Time

1 hr

Nutrition Facts

Serving Size

125g

Servings

Amount Per Serving

Calories 236

Calories from Fat 173

% Daily Value *

Total Fat 20g

31%

Saturated Fat 3g

13%

Trans Fat 0g

Polyunsaturated Fat 10g

Monounsaturated Fat 6g

Cholesterol 8mg

Sodium 226mg

Total Carbohydrates 15g

Dietary Fiber 3g

11%

Sugars 12g

Protein 1g

Vitamin A

Vitamin C

25%

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

3 or 4 large apples - any variety that you'd eat out of hand - diced
1 1/2 cups uncooked wheat berries
4 stalks celery, chopped
1 medium shallot, minced
1 cup pecans, toasted
1 cup mayonnaise ~ link to homemade in post
3 tbsp honey
2 tbsp apple cider vinegar
1/2 tsp salt
1/4 tsp ground black pepper

Instructions

Place wheat berries in a medium stockpot and cover with 4-5 cups water.
Bring to a boil, reduce heat and simmer, covered, 40-45 minutes or until wheat berries are tender.
Drain excess water and place cooked wheat berries in the refrigerator to cool.
Meanwhile, toast pecans by placing them in a dry non-stick skillet over medium heat, stirring frequently and watching closely so they don't burn.
Remove pecans from heat when aromatic and lightly browned, then set aside to cool.
In a large bowl combine mayo, vinegar, minced shallot, honey, and salt & pepper. Whisk to combine.
Stir in cooled wheat berries, apples, celery, and pecans until well combined.
Place in refrigerator until ready to serve.

Notes

This salad also makes a fantastic breakfast for on-the-run mornings!

By Lisa

beta

calories

236

fat

20g

protein

carbs

15g

Cook Eat Be Healthy http://cookeatbehealthy.com/

11 Comments

Grilled Foods

Grilled Sweet Potato Salad

Posted on August 16, 2016July 11, 2016

I AM A POTATO SALAD SNOB! There – I said it! I love potato salad…..when I make it! I’m horrible….I know! I’m just super picky when it comes to the spices, the add-ins, the dressing, and most especially, the potatoes! I think what ruins it for me 99% of the time is when potato salad is made with over cooked potatoes, YUK! Having said all that, today I’m switching things up and making a sweet potato salad….definitely not your run-of-the-mill picnic fare!

Grilled Sweet Potato Salad |cookeatbehealthy.com

Sweet potatoes are just so darn good – and good for you! They are rich in beta carotene and an excellent source of vitamin A. Research has shown that including a little healthy fat when eating sweet potatoes actually increases your body’s uptake of beta carotene. The homemade mayo in this recipe provides the fat needed to accomplish this. The salad is seasoned with curry and cumin, and cayenne…..three of my favorites! But aside from being delicious these seasonings have health benefits as well! Curry powder is actually a spice mix that health-wise is beneficial for the prevention of cancer, it can reduce Alzheimer’s symptoms, it eases inflammation and thereby pain, it boosts bone health, protects the immune system, and increases the liver’s ability to remove toxins. Ummmm….WOW! More curry on EVERYTHING please!!!! Cumin has a myriad of healthful benefits as well. It’s a digestive aid, it helps treat insomnia, respiratory disorders, anemia, skin disorders, and cancer too! Cayenne is an anti-cold and flu agent, it has anti-fungal properties, it can serve to prevent migraines, it’s an anti-allergen, it supports weight loss, and is credited with many other health benefits! So basically what I’m saying is 1 serving of Grilled Sweet Potato Salad a day keeps the doctor away…or is at the very least as effective as an apple a day!

Grilled Sweet Potato Salad | cookeatbehealthy.com

So I’ve confessed to being a potato salad snob and hating over-cooked potatoes, but the other thing I hate is gloppy and goopy over-dressed potato salad! To me, the dressing should enhance the flavors of all the ingredients and also act as a conduit for the seasonings. If too much dressing is used, then all the flavors are lost and the salad is just….yucky! 🙁 For today’s recipe I’m only using a half cup of homemade mayonnaise – the perfect amount to coat all the salad ingredients, carry all those warm yummy spices, and enhance the flavors of all the components of this salad.

Grilled Sweet Potato Salad | cookeatbehealthy.com

The ingredient list for this salad is pretty straight forward. Obviously we need sweet potatoes (with a little olive oil, salt, and pepper for grilling) and mayonnaise – I use homemade and you can find my recipe here, also pecans, craisins, a small shallot, a little salt, and some lemon juice. I also decided to grill the sweet potatoes to add another layer of flavor, but in the winter I roast them so I don’t have to trudge through the snow! I like the pecans for crunch, and flavor, of course! And the craisins are such a natural complement to the sweet potatoes, plus I like the chewy sweetness they add! In a large bowl I mix the mayo, minced shallot, seasonings, and lemon juice. After grilling the sweet potatoes I cut them into bite sized pieces and combine them, the pecans, and craisins with the seasoned dressing. Gently stir it all together to get the yummy dressing distributed on all the other ingredients.

I do like to peel my sweet potatoes a little bit. I don’t worry about getting every bit of peel removed, but I’m just not a fan of the skins – if you like them then by all means, leave them on! After peeling the potatoes, slice them into approximately 1/2″ thick rounds. Once they’re all peeled and sliced, toss them with the olive oil and a little salt and pepper, then grill them on medium heat for about 20 minutes, flipping them halfway through cooking time. Keep an eye on them after about 15 minutes to make sure they don’t get too soft. You may find you need to remove some of the smaller pieces before the larger ones are done. Once they’re grilled and cooled enough to handle, cut them into pieces and assemble the salad!

Grilled Sweet Potato Salad | cookeatbehealthy.com

Grilled Sweet Potato Salad

2016-07-11 18:22:51

Serves 8

Sweet potatoes, pecans, and craisins give a unique twist to potato salad!

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Prep Time

20 min

Cook Time

20 min

Total Time

40 min

Prep Time

20 min

Cook Time

20 min

Total Time

40 min

Nutrition Facts

Serving Size

84g

Servings

Amount Per Serving

Calories 240

Calories from Fat 160

% Daily Value *

Total Fat 18g

28%

Saturated Fat 2g

12%

Trans Fat 0g

Polyunsaturated Fat 8g

Monounsaturated Fat 7g

Cholesterol 6mg

Sodium 262mg

11%

Total Carbohydrates 19g

Dietary Fiber 3g

11%

Sugars 9g

Protein 2g

Vitamin A

139%

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

3 sweet potatoes, about 3 pounds, peeled & sliced into 1/2" rounds
1/2 cup pecans, slightly broken up by hand
2/3 cup craisins
1/2 cup mayonnaise
1 small shallot, finely minced
2 tbsp Extra Virgin Olive Oil (EVOO)
2 tsp fresh squeezed lemon juice
1/2 tsp each salt & pepper
1/2 tsp curry powder
1/2 tsp cumin
1/4 tsp cayenne

Instructions

Toss sliced sweet potatoes with EVOO and salt & pepper, and grill over medium heat approximately 15-20 minutes or until al dente, turning after the first 10 minutes of cooking time.
Meanwhile mix mayo, minced shallot, lemon juice, curry, cumin, and cayenne in large bowl. Set aside.
Once potatoes are cool enough to handle, cut into bite sized pieces.
Add cut sweet potatoes, pecans, and craisins to the large bowl and stir gently until everything is combined and coated in dressing.
Taste and adjust seasoning, adding more salt if needed.
Refrigerate in covered container.

Notes

I recommend making the salad several hours before serving so it has a chance to thoroughly chill and to allow the flavors meld.

By Lisa

beta

calories

240

fat

18g

protein

carbs

19g

Cook Eat Be Healthy http://cookeatbehealthy.com/

So next time you host a cook-out, or you volunteer to take a salad to a party, keep this Grilled Sweet Potato Salad in mind! A change-of-pace potato salad is always a good thing!

15 Comments

Salads

Raspberry Spinach Salad

Posted on August 2, 2016July 7, 2016

I love a good salad, but to be perfectly honest, sometimes I get in a salad rut. I always tend to go with the same-old-same-old. You know…mixed greens, tomatoes, avocado, cucumbers, radishes….the old salad stand-bys. Don’t get me wrong though, I love this very predictable salad! I love it by itself, as a side, or loaded up with some grilled chicken too! So today I wanted to switch it up a little bit, but with a salad that still had all the elements of what I deem to be “Salading 101”!

So for me a fresh salad has to have something green and leafy as the base. This can be anything you prefer. Maybe you like spicy rocket (I don’t usually call arugula, rocket, but since Anna is still in London I’m going to call it by the UK name 😉). Or maybe your favorite leafy green is crisp romaine, or perhaps mixed baby greens. Some people like good ‘ol iceberg, some prefer the fresh leaf lettuces they grow themselves or pick up at farmers markets, and of course the “in” green of the moment, kale. I like all of these, and I can’t say I have a favorite – I like to pick whatever looks the freshest! But for today’s salad I chose spinach. I love the deep green of baby spinach leaves, I like the sturdy texture that holds up to toppings and dressing, and I ~~like~~ love the flavor of fresh spinach. I think it pairs perfectly with the fruit in this salad!

Raspberry Spinach Salad | cookeatbehealthy.com

Next, a salad needs more than just greens. I suppose technically as long as you dressed some greens that would be a salad, albeit a slightly boring and uninspired salad! I mentioned that spinach and fruit make a great pairing, and for today’s salad I chose to use fresh raspberries and grapes, and sliced fresh oranges. The sweetness of the berries and grapes contrast so nicely with the juicy tartness of the orange.

Raspberry Spinach Salad | cookeatbehealthy.com

Thirdly, I think all salads need something crunchy -other than fruit or vegetables- and I chose walnuts for this salad. I love the texture, I think the creamy crunchiness of walnuts make them one of my favorite nuts! Plus the little folds are great for capturing the salad dressing! If you don’t like the flavor of walnuts then by all means, sub in a nut you do like!

And finally, the crowning glory of your salad….the dressing! For this light summery salad I made a fresh raspberry vinaigrette, and let me just say….YUM!!!! This is one of my favorite dressings! When I first adopted the Cook Eat Be Healthy lifestyle I was worried that I wouldn’t be able to find a dressing I found as satisfying taste-wise as creamy ranch dressing, but boy oh boy, was I wrong! This dressing hits all my must-haves in a dressing. First and foremost, it’s delicious! It’s a great combination of sweet, tangy, and acidic flavors. It’s gorgeous in color, and only made prettier by the addition of poppyseeds. I’ve probably made raspberry vinaigrette 3 or 4 times in the past 4 months and we always use it down to the last drop. It’s perfect on salads, as a sandwich dressing, or even as a marinade for chicken or pork! Gotta love a multi-purpose recipe!!!

Raspberry Vinaigrette | cookeatbehealthy.com

The most difficult part of this salad is making the dressing, and by difficult I mean it takes like 3-5 minutes! I recommend making the raspberry vinaigrette several hours, or up to a couple days in advance. The flavors develop marvelously when left to their own devices in the refrigerator! All you need is some fresh raspberries, some honey (I used chili infused because I like things hot), some extra light tasting olive oil, white wine vinegar, salt, red pepper flakes and cayenne (100% optional….but if you like spicy, I encourage you to add the heat – it’s amazing in this dressing), garlic, and some pretty little poppyseeds! I blend everything but the olive oil in the food processor and then drizzle in the oil slowly while blending on low. This allows all the ingredients to emulsify into a creamy and sensational tasting salad dressing!

Raspberry Spinach Salad | cookeatbehealthy.com

I like to make individual little salads so I can layer the orange slices on top of the spinach, then sprinkle on a handful of raspberries and grapes, a few nuts, and then finally drizzle the delectable dressing (Wow, Lisa! Great job on the alliteration!). This also makes it easier to personalize each salad with more or less of any of the ingredients, or to make any substitutions to suit personal preferences.

Raspberry Spinach Salad |cookeatbehealthy.com

Raspberry Spinach Salad

2016-07-07 16:48:40

Serves 4

Get out of the salad rut with this fresh summery salad featuring baby spinach and raspberries with a sweet, tangy, and spicy raspberry vinaigrette dressing!

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Total Time

15 min

Total Time

15 min

Nutrition Facts

Serving Size

309g

Servings

Amount Per Serving

Calories 485

Calories from Fat 322

% Daily Value *

Total Fat 37g

57%

Saturated Fat 5g

24%

Trans Fat 0g

Polyunsaturated Fat 12g

Monounsaturated Fat 18g

Cholesterol 0mg

Sodium 595mg

25%

Total Carbohydrates 39g

13%

Dietary Fiber 9g

36%

Sugars 27g

Protein 5g

Vitamin A

93%

Vitamin C

117%

Calcium

12%

Iron

15%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

For the salad

6 cups loosely packed baby spinach leaves
1 cup fresh red raspberries
1 cup red grapes
2 oranges, peeled and sliced
1/2 cup walnuts, slightly chopped
6 to 8 tbsp Raspberry Poppyseed Vinaigrette

For the Raspberry Poppyseed Vinaigrette

1 1/2 cups fresh red raspberries
6 tbsp extra light tasting olive oil
3 tbsp white wine vinegar
2 tbsp chili infused honey (sub regular honey if chili infused not available)
2 tsp garlic, about 2 cloves, chopped
1/2 tsp salt
1 tsp red pepper flakes
1/4 tsp cayenne pepper
1 tsp poppyseeds

For the Raspberry Vinaigrette

In bowl of food processor combine raspberries, vinegar, honey, garlic, salt, pepper flakes, and cayenne. Process on low a few seconds to blend completely.
Slowly drizzle olive oil into processor while blending on low speed until all oil is added and dressing is emulsified.
Add poppyseeds and pulse just a couple times to distribute them evenly in the dressing.
Place in covered container and refrigerate until ready to use. I recommend making the dressing a few hours or up to a couple days before using to allow the flavors to meld and develop.

For the Salad

Evenly distribute the spinach, raspberries, oranges, grapes, and walnuts among 4 serving dishes.
Top each salad with 1 to 1 1/2 tbsp Raspberry Poppyseed Vinaigrette, using more or less as desired.
Serve immediately.

By Lisa

beta

calories

485

fat

37g

protein

carbs

39g

Cook Eat Be Healthy http://cookeatbehealthy.com/

***Don’t panic over the calories and fat – the numbers include the entire dressing recipe and you’ll only use a small portion per salad!***

I hope you’ll give this fresh summery salad a try soon. But like with all my recipes, I encourage you to use them as more of a guideline than a chiseled-in-stone recipe, so adapt it as you see fit to suit your personal tastes and then share your changes and ideas with me. I love the collaboration of sharing new ideas and takes on recipes! I believe there’s no better place to show off your creativity than the kitchen!

This concludes today’s lesson in “Salading 101”. You’ll be happy to know there is no test, and you all passed with flying colors! 😉

10 Comments

Grilled Foods

Grilled Chicken & Plumcot Salad

Posted on July 19, 2016July 17, 2016

I was at Sam’s Club the other day and I picked up some super delicious and beautiful plumcots! They’re a hybrid of plums and apricots, so even if you’ve never had one, I’m sure you can imagine just how delicious they are! I love finding new and unusual ingredients like these because it gives my creativity a jolt! In the car on the way home I was hit with the inspiration to make a summery salad with chicken and plumcots!

Now I don’t know about you, but since we tend to eat lighter in the summer, and that oftentimes means not turning on the oven or stove for days at a time! We use our grill A LOT in the summer because it helps keep the house cooler, plus we suffer through some really horrible cold and snowy winters here in Iowa, so when we have decent weather for grilling we tend to take advantage of it! That got me thinking that maybe grilling the chicken for my salad would be an interesting change from the basic baked or poached chicken I’d usually prepare for chicken salad. And like I mentioned, that meant I wouldn’t have to turn on the stove at all!

Grilled Chicken & Plumcot Salad | cookeatbehealthy.com

So I had 2 ingredients…but grilled chicken and plumcots alone do not make a salad! I combined all my favorite components of other chicken salads I’d eaten and I have to say…this one is a WINNER! I marinated the chicken breasts in olive oil, white wine vinegar, smoked paprika, salt, pepper, garlic, and a little stone ground Dijon mustard. Then I made a dressing out of homemade mayo (click for the recipe), honey, more of the Dijon mustard, a little lemon juice, and some fresh dill. My other ingredients include walnuts, celery, and orange bell pepper. Not only is this a fabulous tasting and simple to prepare salad, but it’s so pretty as well!

Grilled Chicken & Plumcot Salad | cookeatbehealthy.com

The salad goes together in a jiff once the chicken is grilled and your mayo is made! I think the hardest part was just figuring out how I wanted to serve it….can you tell I couldn’t make up my mind?!? I kind of just wanted to dig right in with a fork, but I restrained myself! I made a wrap with a sprouted grain wrap from Alvarado Street Bakery , the chicken salad, bibb lettuce, and sliced oranges for a super fresh burst of flavor. Then I used a sprouted pita from Ezekiel, more bibb lettuce, and some smoked Gouda with a generous portion of the grilled chicken & plumcot salad. I stuffed half an orange bell pepper, and I think the salad looks super cute served on an orange slice…either of which would make a delicious addition to a brunch or lunch menu! My imagination is running wild….how about on toasted sourdough bread? Or stuffed in a cucumber or tomato? And I bet it’d be fabulous stuffed in an avocado too!

Lisa

Yields 6 servings

Grilled Chicken & Plumcot Salad

A fresh summer salad of grilled chicken, plumcots, veggies, walnuts, and honey dijon mayo!

1 hrPrep Time

20 minCook Time

1 hr, 20 Total Time

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Ingredients

for the grilled chicken:

2 skinless boneless chicken breasts
2 tbsp EVOO
1 tbsp white wine vinegar
1 tbsp stone ground Dijon mustard
1 tsp chopped garlic, about 1 clove
1/2 tsp salt
1/2 tsp pepper
1/2 tsp smoked paprika

for the dressing:

1/2 cup homemade mayonnaise
1 tbsp honey
1 tbsp stone ground Dijon mustard
1 tsp lemon juice
2 tbsp chopped fresh dill
Salt and Pepper to taste

for the salad:

Diced grilled chicken
Honey Dijon mayo dressing
2 plumcots, diced
2 ribs celery, halved lengthwise and sliced thinly
1/2 cup chopped walnuts
1/2 orange bell pepper, diced

Instructions

Preheat gas grill to medium setting, or prepare charcol grill.
Combine marinade ingredients in gallon resealable bag. Place chicken in bag and smoosh marinade all over chicken.
Marinade at least 1 hour, or up to 4, turning occasionally.
Remove chicken from marinade and grill about 20 minutes, turning halfway through, or until internal temperature reaches 165 degrees.
Remove from grill and set aside until cool enough to handle, then cut into small bite size pieces.
Combine all dressing ingredients in a small bowl and stir until well combined. Set aside.
In a large bowl combine chopped chicken, plumcots, celery, bell pepper, and walnuts. Toss together.
Pour dressing over salad ingredients and stir until well combined.
Serve as desired.

Recipe Type: Main Dish Salad

Notes

Store leftovers in covered container in refrigerator for up to 7 days.

http://cookeatbehealthy.com/grilled-chicken-plumcot-salad/

Calories

197 cal

Fat

11 g

Carbs

8 g

Protein

17 g

Click Here For Full Nutrition, Exchanges, and My Plate Info

How about you? How many ways can you think to serve this lucious summer salad?!? Leave me a note in the comments with your ideas…I’d love to see what you all come up with!

13 Comments

Salads

Grilled Fruit & Wheat Berry Salad

Posted on June 17, 2016June 15, 2016

When it comes to living the Cook Eat Be Healthy lifestyle I do really well until it comes time to develop unique and flavorful side dishes. I think maybe it’s due in part to the fact that I’m really content to eat just grilled or roasted veggies as a side dish about 99% of the time! It’s not that I’m boring. Really it’s not! It’s just that I REALLY like vegetables! And it’s not like I always eat the same ones…I mix up the selection of veggies I eat all the time. Frequently in the spring and summer my vegetables of choice are whatever I can get fresh at the farmers market!

So today I put on my thinking cap and came up with a really special salad made with wheat berries and grilled fruit, and brightened with the flavors of lime and fresh mint! There’s something about wheat berries that just make me happy! I love the snappy chewy texture of those little gems! And I really enjoy pairing wheat berries with fruit because they seem to have a very naturally symbiotic relationship!

Another thing I love about this salad is the grilled fruit. I’ve made similar fruit and wheat berry salads before, but never with these particular fruits, and certainly never with grilled fruit! Grilling fruit is kinda like magic….it elevates the fruit from that to which we’re all accustomed, to something completely out-of-this-world delicious!

Grilled Fruit & Wheat Berry Salad | cookeatbehealty.com

Just take a good look at all those beautiful ingredients! I simmered the wheat berries in water while I prepared the rest of my ingredients, then drained and chilled them until I was ready to mix the salad all together. Next I grilled the pineapple, peaches, and strawberries. I used canned pineapple because I wanted to use a little of the pineapple juice in the dressing, but you could certainly use fresh pineapple and just omit the juice. I also used a little unsweetened coconut for flavor and texture, pecans and celery for crunch, honey to sweeten the salad, scallions for a little savory element, homemade mayo for creaminess, and lime juice and zest for a little zing. Then I finished the salad with just the teensiest bit of fresh spearmint leaf chiffonade!

Let’s take just a moment to appreciate all the different layers and nuances this salad has! Sweet, sour, savory, snappy, crispy, crunchy, chewy, creamy, zingy….oh my! You’re going to love this salad as much as I do, I’m certain of it! 😍 I paired it with the Triple ‘B” Burgers that were featured on Cookeatbehealthy.com earlier this week, but I think it would be a fabulous light side dish served alongside grilled chicken or fish as well!

Tip: Find my recipe for Homemade Mayonnaise here, or in the link above!

Grilled Fruit & Wheat Berry Salad

2016-06-12 14:40:44

Serves 8

A light summery salad made with fresh grilled fruit and wheat berries.....bound to be a new family favorite!

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Prep Time

15 min

Cook Time

1 hr

Total Time

1 hr 15 min

Prep Time

15 min

Cook Time

1 hr

Total Time

1 hr 15 min

Nutrition Facts

Serving Size

303g

Servings

Amount Per Serving

Calories 269

Calories from Fat 119

% Daily Value *

Total Fat 14g

21%

Saturated Fat 5g

23%

Trans Fat 0g

Polyunsaturated Fat 5g

Monounsaturated Fat 4g

Cholesterol 3mg

Sodium 54mg

Total Carbohydrates 38g

13%

Dietary Fiber 5g

20%

Sugars 31g

Protein 3g

Vitamin A

Vitamin C

71%

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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For the salad

1 cup uncooked wheat berries
1 20oz can pineapple rings, packed in their own juice, drained and reserved
4 fresh peaches, halved, and pits removed
12 large fresh strawberries, hulled
1/2 cup unsalted roasted pecans, slightly chopped
1/2 cup unsweetened coconut shreds
1/4 cup finely chopped celery
1 tbsp very finely minced scallion, or about 1 scallion
Few fresh spearmint leaves
Extra light tasting olive oil to brush the grill pan

For the dressing

1/4 cup mayonnaise, preferably homemade
2 tbsp reserved pineapple juice
Zest of 1 lime
2 tbsp fresh squeezed lime juice
2 tbsp honey

Instructions

Place 1 cup wheat berries in large saucepan with 3 1/2 cups water. Bring to a boil, then reduce to a simmer and cook about 1 hour or until wheat berries are tender. Drain remaining water and place wheat berries in the refrigerator to cool.
While wheat berries are cooking pre-heat gas grill to medium heat.
Brush a grill pan with the olive oil and place on grill, adding fruit in a single layer.
Grill fruit until pineapple and peaches are slightly grill marked, and strawberries just begin to soften. About 10-12 minutes.
Remove fruit from heat and set aside until cool enough to handle, then cut into bite size pieces.
While fruit is cooling and wheat berries are simmering, prepare onion, celery, and pecans.
Once the wheat berries and fruit are prepared, combine them with the celery, scallion, pecans, and coconut in a large mixing bowl. Pour mayo & lime dressing over salad ingredients and stir to coat.
Finally add the spearmint chiffonade and stir well.

For the dressing

In a mason jar, or small bowl, combine homemade mayo, lime and pineapple juices, lime zest, and honey.
Shake or stir until well combined.
Pour over salad as instructed above.

Notes

Serve chilled.
Refrigerate leftovers in covered container in refrigerator for up to 1 week.

By Lisa

beta

calories

269

fat

14g

protein

carbs

38g

Cook Eat Be Healthy http://cookeatbehealthy.com/

This salad is so good it’s destined to become a summertime classic in my kitchen, and hopefully in yours too! Meanwhile I’ll keep my thinking cap on (such a good look compared to my dunce hat), and hopefully inspiration for some new healthy and delicious side dishes will strike!!!!

8 Comments

Main Dishes

Raspberry Chipotle Grilled Chicken Garden Greens Salad

Posted on June 2, 2016May 31, 2016

TBT….all the way to last Tuesday! 😉 Remember the Raspberry Vinaigrette we made for our Veggie Bagel Sandwich? And remember how I said I’d be using it frequently? Well….it just so happens that today’s recipe for a Raspberry Chipotle Grilled Chicken Garden Greens Salad is begging for a Raspberry Vinaigrette dressing to top it off and tie all the favors together.

I’m a huge fan of grilled chicken, but let’s be honest….sometimes it can be pretty boring! And as someone who’s trying to live a healthy lifestyle and lose weight as well, boring food can be a real stumbling block to success! I need my food to be full of unique flavor profiles that frequently include spicy & hot, and fresh & sweet at the same time. As long as my food contains exciting flavors then I’m golden and never feel the urge to stray off the healthy path I’m walking! I have a growing repertoire of flavorful marinades I like to use for my grilled chicken, but today’s is something extra special! It’s a perfect blend of those flavors profiles I just talked about. The spicy hot and smoky chipotles in adobo sauce are perfectly complemented by the sweet fresh raspberries and the freshness of the lime zest and juice bring all the flavors to life!

Tip: The ‘perfect’ marinade should include acidic, fat, and seasoning components. The combination of these three things tenderizes and flavors your meat to perfection!

Bonus Tip: When marinating your meat, always use a non-reactive container such as glass, plastic, or for ease of clean up, I always use a gallon size resealable food storage bag so I can throw it away when I’m done. Always marinade your meat in the refrigerator, and (because I’m super paranoid of contamination from uncooked meat), I dispose of any leftover marinade. I’ve read that boiling it for 3 minutes makes it safe to eat, but if I want to use it as a sauce, for example, I just reserve a small amount before placing it over my raw meat. That way there’s no need to worry!

Raspberry Chipotle Grilled Chicken Marinade | cookeatbehealthy.com

Raspberry Chipotle Marinated Grilled Chicken

2016-05-31 15:43:29

Serves 4

A flavor sensation for grilled chicken!

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Prep Time

10 min

Cook Time

22 min

Total Time

2 hr 32 min

Prep Time

10 min

Cook Time

22 min

Total Time

2 hr 32 min

Nutrition Facts

Serving Size

110g

Servings

Amount Per Serving

Calories 198

Calories from Fat 114

% Daily Value *

Total Fat 13g

20%

Saturated Fat 2g

10%

Trans Fat 0g

Polyunsaturated Fat 2g

Monounsaturated Fat 9g

Cholesterol 37mg

12%

Sodium 1100mg

46%

Total Carbohydrates 7g

Dietary Fiber 3g

10%

Sugars 2g

Protein 14g

Vitamin A

Vitamin C

22%

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

2 skinless boneless chicken breasts
1 cup fresh raspberries
1-2 chilies in adobo sauce
1 tbsp adobo sauce
1 clove or 1 tsp chopped garlic
1/2 tsp salt
1/2 tsp ground black pepper
1 tbsp balsamic vinegar
3 tbsp extra virgin olive oil
1 lime

Instructions

Zest and juice the lime.
Place all ingredients except chicken breasts in bowl of 8-10 cup food processor and pulse until all ingredients are blended and no large chunks of chiles remain.
Place the chicken breasts in a gallon size resealable food storage bag, pour in marinade, seal and refrigerate for at least 2 hours, turning once or twice to be sure chicken is well coated.
After marinating, remove chicken from bag and place chicken breasts on pre-heated gas grill set to medium/medium-high heat and grill until thickest part of chicken reaches 165 degrees, or about 22 minutes.
Remove from grill, let sit 3-5 minutes, then slice thinly and use as desired on salads, sandwiches, etc.

Notes

2 chilies make a very spicy marinade!
Discard remaining marinade.

By Lisa

beta

calories

198

fat

13g

protein

14g

carbs

Cook Eat Be Healthy http://cookeatbehealthy.com/

Now some people might think that making a salad is no big deal. They might think you just throw some vegetables onto a pile of lettuce, maybe add some meat, and a bunch of store bought salad dressing and you’ve made a salad. But much to the contrary, there’s an art to salad preparation! A delicious and satisfying salad that your family and friends will rave about is only accomplished by incorporating many layers and nuances of flavors and textures!

Obviously the base of the salad, or the garden greens, is of prime importance, but it’s also an easy way to change up the flavor profile of your salad. Some are quite mild tasting, while others are more robustly flavored. For our Raspberry Chipotle Grilled Chicken Garden Greens Salad I’ve chosen to use baby romaine. It’s mild, somewhat sturdy, and such pretty colors to complement the grilled chicken and other ingredients. For this particular salad I’ve selected my favorite salad vegetables such as cucumber, radish, avocado, yellow cherry tomatoes, and scallions. I’ve also opted to use fresh, juicy, and gorgeous raspberries as a nod to the raspberry chipotle marinade and raspberry vinaigrette salad dressing. I’m also sprinkling the salad with toasted pecans and crumbled feta cheese. The cucumbers, radishes, and scallions add a little snap; the avocado and feta add a touch of creaminess; the pecans add a delightful crunch; and the grilled chicken contributes a delectable level of flavor and texture. The raspberry vinaigrette adds the final flourish! And can we talk about the colors in this salad?!? It’s truly a feast for the eyes as well as the tastebuds!

Tip: Toasting pecans is a simple matter of tossing them in a dry skillet and toasting over medium heat until lightly golden. Just be sure to keep a close eye on them, stirring occasionally, so they don’t burn!

Raspberry Chipotle Grilled Chicken Garden Greens Salad | cookeatbehealthy.com

Raspberry Chipotle Grilled Chicken Garden Greens Salad

2016-05-31 17:34:25

Serves 4

A sweet, spicy, savory, satisfying salad!

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Total Time

20 min

Total Time

20 min

Nutrition Facts

Serving Size

452g

Servings

Amount Per Serving

Calories 417

Calories from Fat 254

% Daily Value *

Total Fat 30g

46%

Saturated Fat 6g

28%

Trans Fat 0g

Polyunsaturated Fat 8g

Monounsaturated Fat 13g

Cholesterol 48mg

16%

Sodium 493mg

21%

Total Carbohydrates 23g

Dietary Fiber 11g

43%

Sugars 10g

Protein 20g

Vitamin A

259%

Vitamin C

49%

Calcium

16%

Iron

18%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

12 cups loosely packed baby romaine lettuce
2 raspberry chipotle grilled chicken breasts, sliced
1 cup raspberries
1/2 cup pecans, toasted
1 small cucumber, sliced
8 radishes,thinly sliced
1 cup yellow cherry tomatoes
1 scallion, sliced thin
1 ripe avocado, sliced
1/3 cup crumbled feta cheese
8 tbsp raspberry vinaigrette dressing

Instructions

Divide lettuce onto 4 plates, top each plate with 1/4 of remaining ingredients and serve immediately.
Enjoy!!!

By Lisa

beta

calories

417

fat

30g

protein

20g

carbs

23g

Cook Eat Be Healthy http://cookeatbehealthy.com/

Don’t let the haters tell you salad is boring! Next time you have a gathering with family and friends, feed them this salad and they’ll be forever in your debt for enlightening them on the glories of salads! 😉

10 Comments