Nourish

What’s a Side Salad?

A side salad serves a few purposes. One, is the obvious, you get in a hearty serving of low calorie, high fiber vegetables. Two, a salad is a plate filler. When making a side salad be cautious of toppings such as cheese, nuts, dried fruit and dressings. Remember, you are making a side salad not a trail mix over lettuce. 

Unlimited Ingredients

(choose as much as you like)

Lettuce              

Tomatoes           

Peppers

Cucumbers

Radish

Onions

Mushrooms

Spinach

Celery

Dressing 

Use a small amount of olive oil, vinegar, lemon juice, salt, pepper and spices. 

It is best to avoid bottled dressings. 

Chow for the Week Ahead: Week of 1/14

I have found some really nutritious, delicious and fun recipes for this week’s meal plan.  Many readers have been asking me what do I mean when I write a “side salad” to accompany a meal.  You will see a post above this week’s plan to help you create a healthy, low calorie side salad to pair with any meal. 

Chow for the Week Ahead: Week of 1/7

I hope you all had a great holiday season. Now is the time to get back on track and what better way to do it then to meal plan. Hope 2013 is a delicious and healthy year for all!

The Veg Plan

Monday: Buffalo Style Roasted Tofu  serve over brown rice or quinoa. Serve with celery/carrot sticks and side salad. 

Tuesday: Spiced Red Lentil, Tomato and Kale Soup  serve with side salad

Wednesday: Salmon Burgers (omit bun for lower carb option)serve with Butternut Squash Fries and steamed broccoli 

Thursday: Mexican Style Vegetarian Stuffed Peppers serve with side spinach salad

Friday: Mushroom Barley Risotto (trust me, it’s easy!) serve with grilled asparagus

Saturday: No Noodle Vegetable Lasagna  serve with Your Basic Tossed Salad (go light on the olive oil, avoid the glugs :)

The Non-Veg Plan

Monday: Buffalo Shrimp Sliders serve with celery and carrot sticks and side salad. For a lower carb option, skip the bun and serve as an entree sized salad. 

Tuesday: Kale, Lentil and Chicken Soup serve with side salad

Wednesday: Salmon Burgers  (omit bun for lower carb option)serve with Butternut Squash Fries and steamed broccoli 

Thursday: Sante Fe Turkey Stuffed Peppers  serve with spinach side salad

Friday: Mushroom Barley Risotto (trust me, it’s easy!) serve with Al Fresco chicken sausage and grilled asparagus

Saturday/Sunday: Low Carb Lasagna serve with Your Basic Tossed Salad (go light on the olive oil, avoid the glugs :)

Chow for the Week Ahead: Week of 12/24

Chow for the Week Ahead will be back next week. See you in the new year!

CHOW FOR THE WEEK AHEAD: WEEK OF 12/17

My thoughts and prayers go out to all of the those affected by the horrific tragedy in Newtown, CT. 

Chow for the Week Ahead: Week of 12/10

Tis the season for healthy and delicious food! 

Chow for the Week Ahead: Week of 12/3

Fa la la la, more healthy meal planning 

The Veg Plan

Monday: Portabella and Gouda Burger with Garlic Mayo serve with Cabbage and Carrot Slaw. For a low carb option, omit the bread bun and serve on a lettuce bun

Tuesday: Butternut Squash Tikka Masala serve with steamed broccoli and side salad

Wednesday: Salmon over Lemony Peas  serve with roasted asparagus and baked sweet potato

Thursday: Cheesy Shaved Brussels Sprouts and Leeks serve with tossed arugula salad

Friday: Gardein Salad with Spinach and Chickpeas serve with Roasted Golden Tomato Soup

Saturday/Sunday: Glazed Lentil Walnut Apple Loaf serve with Paleo Sauteed Cabbage and side salad 

The Non-Veg Plan

Monday: Portabella and Gouda Burger with Garlic Mayo serve with Cabbage and Carrot Slaw. For a low carb option, omit the bun and serve with lettuce. To get your meat on, add a piece of grilled chicken. 

Tuesday: Traditional Chicken Tikka Masala over brown rice, serve with steamed broccoli and side salad. For a low carb option, omit rice and serve over sauteed spinach or kale. 

Wednesday: Salmon over Lemony Peas  serve with roasted asparagus and baked sweet potato

Thursday: Asian Chicken with Brussels Sprouts serve with side salad

Friday: Mixed Greens with Warm Bacon Salad serve with Roasted Golden Tomato Soup

Saturday/Sunday: Turkey Kale Meatloaf serve withPaleo Sauteed Cabbage and side salad 

CHOW FOR THE WEEK AHEAD: WEEK OF 11/26

I hope everyone had a great Thanksgiving holiday filled with family, friends, food and fun. I promise only one Thanksgiving leftover recipe and then we are going to move on with our meal planning lives ;)

Mashed Plantains and Sweet Potatoes

Bring this dish to your Thanksgiving dinner celebration.

Sorry mashed potatoes, there is a new mash in town. 

Ingredients

2 ripe yellow plantains, peeled and diced 

2 large sweet potatoes, peeled and diced

1/4 cup of half and half

1 tsp of pumpkin pie spice

salt and pepper to taste

Prep

Bring a large pot of water to a boil. Add in diced sweet potatoes and plantains. Cook until tender. Drain potatoes and plantains. Let cool slightly. Transfer to a large food processor, add pumpkin pie spice and process until smooth. While processing, slowly add in half and half. Season with salt and pepper to taste. Serve with a touch of butter on top and a sprinkle of cinnamon.

Nutrition (makes about 8 servings)

Calories: 140 calories

Fat: 1 gram

Carbs: 34 grams

Protein: 2 grams

Fiber: 2 grams

Chow for the Week Ahead: Week of 11/12

With Thanksgiving fast approaching, I promise no turkey or mashed potatoes in this week’s plan. You will have plenty of those next week. 

The Veg Plan

Monday: Simple Scrambled Tofu and Kale with Sweet Potato Fries serve with side salad

Tuesday: Spaghetti Squash Lo Mein (use edamame for extra protein) serve with side salad

Wednesday: 15 Minute Baked Scallops serve with brown rice and sauteed spinach

Thursday: Cranberry Quinoa Salad serve with steamed broccoli and side salad

Friday: Spinach and Red Pepper Pizza (scroll down for recipe) serve with side salad. 

Saturday/Sunday: Cabbage, Onion and Millet Kugel serve with Easy Arugula Salad 

The Non-Veg Plan

Monday: Pork Loin and Butternut Squash Stew serve with side salad

Tuesday: Spaghetti Squash with Meat Sauce serve with asparagus and side salad

Wednesday: 15 Minute Baked Scallops serve with brown rice and sauteed spinach

Thursday: Cranberry Quinoa Salad serve with grilled chicken and side salad

Friday: Tropical Chicken Pizza (scroll down to see recipe) serve with side salad

Saturday/Sunday: Cabbage, Onion and Millet Kugel serve with Easy Arugula Salad