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Strawberry Salad

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It is strawberry season in Wisconsin! What I buy from the grocery store in January has so little in common with the homegrown strawberries of June that they really should be re-named! Here is the salad that I have been eating every day for the past week.

Ingredients                                                                                 

2 teaspoons strawberry jam (I use Simply Fruit)                                             

1 tablespoon balsamic vinegar

3 tablespoons extra-virgin olive oil

Salt and pepper

Chopped romaine or other greens

Sliced strawberries

Crumbled goat cheese (or feta)

Chopped toasted walnuts

Wisk together the jam, vinegar and oil. Season with salt and pepper. I’ve found this amount of dressing enough for 2 or 3 salads. Toss the greens, strawberries, crumbled cheese and walnuts with the dressing and enjoy.

It’s not strawberry shortcake but it hits the spot!

What is your favorite summer salad?

Comments { 5 }

Are you eating this super food?

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Post by Katie C., blog contributor

A food I’ve come to love over the past year is Greek yogurt.  I had heard about all of its great health benefits (good source of calcium, high in protein, essential bacteria), but I was still eating the sugar-filled American version.  At first I didn’t quite know how to use Greek yogurt, but I soon found it to be extremely versatile.  I now eat it almost every day, whether I have it with fruit for breakfast or use at as a substitute for sour cream.  My favorite brands are Fage and Trader Joe’s.  Both are rBGH free; the Trader Joe’s brand contains a bit more protein and is cheaper.  There are plenty of flavored versions available, but these contain a lot of sugar.  I started eating these versions, but now I buy the plain version and mix in a little all natural fruit spread if I want a sweeter yogurt.

If you haven’t tried Greek yogurt yet, here are some easy and delicious ways to incorporate it into your diet.  Once you go Greek, you won’t go back!

  • With fresh blueberries or blackberries
  • In a fruit and yogurt parfait – layers of Greek yogurt, fruit, and unsweetened granola
  • In a  morning fruit smoothie
  • As a sour cream substitute (on top of a baked sweet potato, a dollop on tacos or taco salad, etc.)
  • In tuna or egg salad as a mayo substitute (I sometimes do a mix of Greek yogurt and Dijon mustard)
  • As a Greek tzatziki sauce.  Mix Greek yogurt with dill, garlic, diced cucumber, and mint and serve on lamb burgers.  This is one of my favorites!
  • As a super-easy homemade vegetable dip.  Blend one cup cottage cheese in a food processor for one minute.  Blend in one cup Greek yogurt and desired seasonings (dill, garlic, onion powder, etc.).  If you’re going to a Super Bowl party this weekend, this is a delicious, healthy dip to bring that only takes a few minutes to make.

Have you tried Greek yogurt?  What are some ways you use it?

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7 Day Food Journal Meal Plan

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The two most popular food questions I get asked is “how many calories should I be eating,” and “what would a sample day of food look like?”

Most women need to eat between 1200-1500 calories a day to lose weight and between 1400-1900 calories to maintain weight, depending on their activity level.  I am working with a client right now who is food journaling.  She is about 150 lbs and is in the process of losing 20 lbs.  This was her food journal from the past week and I asked if I could share it with you.  She has been losing about 2 lbs per week from this type of eating and exercising.

I am very proud of her hard work and she has dropped 11 of those 20 lbs in the past 5 weeks!

She does a great job following my rules:

1. Get protein in with each meal

2. Eat lots of fruits and veggies all day long

3. Eat good fats

4.  Limit starchy carbs and have more of them in the earlier part of the day.

Here is a look at her food journal, feel free to print this off and put it on your refrigerator.
Thursday
7:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
9 DVD (CardioBarre)
10:45 apple, 10 almonds
1:30 3 oz chicken, 0.5 red bell pepper, 0.5 C cottage cheese
4:30 1 carrot, 1 string cheese
7:30 3 oz chicken, 10 asparagus stalks

Friday
5:30 Weight training CIRCUIT
6:30 1/3 C oatmeal, 0.5 C raspberries, 1 tsp brown sugar, 1 C milk, 1 egg
10:30 apple, 1 string cheese
12:30 (mediterranean café) pita, hummus, tabouli, lettuce, tomato
3:30 1 carrot, 10 almonds Continue Reading →

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