One of my all time favorite, healthy salads hails from Hawaii, the Ahi Poke. It boasts a rich mix of vitamins, protein, essential fatty acids and well… tastes amazing. The tuna alone packs an average of 20 grams of protein per serving along with a good dose of B-12, vitamin C and D as well as iron, zinc, folate, magnesium to mention just a few. Our avocado adds nearly 20 vitamins, minerals and phytonutrients as well as vitamin E. Then, top it all off with a dollop of and caviar and you’ve got a healthy, delicious lunch.
There’s really no wrong way to put this together and you can add in any bits and pieces that you love to make it yours.
My recipe includes the following (serves 1):
4 oz. fresh, raw sushi grade tuna (sushi-grade is a must), cubed
1 tbsp soy sauce (low sodium)
1/4 cup chopped green onion
1 tsp sesame oil
1 tbsp Siracha sauce (this is hot! so add to taste)
1/3 cucumber peeled, cored and sliced
1 teaspoon caviar (yes, it comes in a tiny jar, but it packs so much flavor it’s well worth the $7-$8 – find in your canned meats/fish aisle)
1/2 hass avocado cubed
toasted sesame seeds (you can buy these pre-toasted in the grocery store spice section)
Consider these add-ons to personalize:
fresh chopped tomatoes
seaweed salad (place your ahi poke on top)
To assemble, place all the ingredients into a bowl, gently combine to make sure the sesame oil, sauce and Siracha coats and gets into every nook and cranny. Spoon out onto a plate, top with a sprinkling of toasted sesame seeds and a dollop of caviar. Add chopsticks and you’ve got a real meal you can savor slowly (depending on your chopstick skills). 😉 Enjoy!
Quinoa combines with spicy endive, bright golden beets, grapes and raspberry balsamic vinaigrette to make a mouth-watering and healthy salad. Photo credit: Suzanne Clements
Golden Beet & Roasted Grape
Nothing is quite as delicious as a perfectly sweet golden beet, save maybe for the roasted grape. Slightly soft and extra juicy, these roasted babies add a powerful punch to a healthy and delicious salad. Make the quinoa, beets and grapes ahead of time, they should keep in the refrigerator for up to 4 days.
2 cups cooked quinoa (cook according to directions – I like to replace the water with chicken or turkey stock)
2 cups arugula
3 golden beets roasted and cooled
1 cup red, seedless grapes roasted and cooled
1/4 goat cheese crumbled
fresh ground black pepper
salt to taste
1 tsp olive oil
2 teaspoon black raspberry jam
3 tablespoons balsamic vinegar
2 tablespoon olive oil (cold pressed)
2 tablespoon red onion finely minced
salt & pepper to taste
To prepare the dressing, combine the raspberry jam, vinegar and red onion, then quickly whisk in the olive oil to emulsify. Add salt and pepper to taste.
To prepare the salad, combine the quinoa, salt, pepper and olive oil. Season to taste. Create a bed of quinoa on the plate. Next toss the arugula and the dressing, reserving some. Now place your golden beets and roasted grapes on top, and drizzle over top remaining dressing. Crumble goat cheese and garnish with fresh-ground black pepper.
Fresh Summer Tomato
Oh me, oh my! Is there anything more delicious on this earth than a freshly picked summer tomato? So often these sweet fruits are merely accessories on our burgers, in our salads and even sometimes are relegated to just “decorate” a plate. Awww… poor tomatoes… you will no longer languish as a supporting role, you are now KING in this simple, easy-to-prepare salad!
Before we start, let’s talk about what makes tomatoes so good for you…
Tomatoes are loaded with lycopene,vitamin C and vitamin K, not to mention a great source of copper, potassium, manganese, vitamin A, B6, folate, niacin, vitamin E and phosphorus. This adds up to a powerful punch of antioxidants.
Don’t have your own little tomato patch? I totally understand, not everyone has a green thumb (mine is mostly brown when it comes to keeping green things alive). Hit up your local farmer’s market or co-op… in lieu of that, opt for vine-ripened tomatoes, they’ll be sweeter and more flavorful and WHATEVER YOU DO, DO NOT PUT THEM IN THE REFRIGERATOR! Your yummy flavors will disappear.
2 cups vine-ripened cherry tomatoes, quartered
1/4 cup red onion diced
1/4 cup fresh parsley, chopped
3 tablespoons white balsamic vinegar
2 tablespoons quality olive oil
salt to taste (I recommend maldon sea salt for it’s delicious, salty crunch!)
fresh ground pepper to taste
In a medium bowl, gently combine and plate individual salads in cups, garnish with more fresh ground pepper and a tiny pinch of maldon salt. Enjoy!
Suzanne is a Moxie Cycling Ambassador and blog contributor. Check out her bio here!