RECIPE: SUMMER SALAD + PICKLED ONIONS

 

The weather is finally starting to warm up and we are ready for light and refreshing meals, which is why we’re loving this Summer Salad right now. Salads often get a bad rap. They’re seen as healthy (but sad) alternatives to better, tastier dishes that we could order out or make at home. But over here at KLN, we are Team Salad all the way.

That’s why we made an entire cookbook full of our favorite salad recipes! We debuted the new cookbook, Going Green, inside The Good Stuff at the beginning of the month and wanted to give you a little sneak peak with this recipe.

Inside the complete cookbook, you can find salads that fit with any goal - whether you’re looking for high-volume dishes, protein-packed meals, or hearty sides. Each recipe includes ingredients for a single serving, all macronutrient information, and a MFP journal entry for precise tracking.


summer salad

PREP TIME:  10 minutes || COOK TIME:  10 minutes || Makes 1 serving


WHAT YOU NEED

60 g     Spinach
100 g   Strawberries
50 g    Blueberries
30 g    Pickled red onion *(see below for pickled onion recipe)
15 g   Feta cheese crumbles
50 g    Cooked quinoa
 1    Hard-boiled egg

Serve with Bolthouse Farms Honey Mustard Yogurt Dressing | 2T: 1P/1.5F/6C

WHAT TO DO

  1. Wash blueberries and strawberries; slice ends off the strawberries and slice in half or in quarters.

  2. Layer all ingredients over a bed of spinach. Toss with 2 tablespoons of dressing and enjoy!



RECOMMENDED PROTEIN

  • 3 oz. deli-sliced roasted turkey breast | 20P/1F/1.5C

  • 100g low-fat cottage cheese | 11.5P/2F/4.5C


MACROS PER SERVING: 12P/8F/23C
MACROS WITH DRESSING: 13P/10F/29C

You can find the recipe in the MyFitnessPal database by searching
“KLN Recipe: Summer Salad”


PICKLED RED ONIONS

WHAT YOU NEED

1 red onion
½ C Apple Cider Vinegar
¼ C lime juice
½ T baking stevia
½ T salt
Cholula (or other favorite hot sauce) to taste


WHAT TO DO

  1. Boil a small pot of water. Thinly slice the red onion while waiting for water to boil.

  2. Submerge onions in boiling water for 10 seconds then drain.

  3. Mix together apple cider vinegar, salt, and baking stevia and a few drops of hot sauce to taste.

  4. Place onions in a jar and pour apple cider vinegar mixture over them. Sit and let cool and then refrigerate.


Our favorite thing about this Summer Salad is that it has about the same macros as most protein bars. There is absolutely nothing wrong with the protein bar! Protein bars can be great options for on the go snacks. However, if you have fat loss goals, it will be hard to stick to them if you are constantly battling hunger. Shifting some of your normal food choices to high volume alternatives (like salads!) can help reduce hunger and keep you consistent in working towards your goals. For more about eating for volume, check out these posts:

Managing Hunger While Dieting

Eating for Volume