Salads & Veggies

 In Blog, Fit n Free Meals



  • 1/2 cup apple cider vinegar
  • 1/2 cup extra virgin olive oil
  • 1/2 cup fresh mango
  • 1/2 tsp cayenne pepper
  • 1/2 tsp paprika
  • 1/4 tsp red pepper flakes


In a high speed blender or food processor combine all ingredients. Blend until smooth.

Use immediately and bottle and refrigerate remaining dressing.

Olive Oil Dip

oil olive dip



  1. Combine all of the ingredients, EXCEPT oil and lemon.
  2. Put in a small food processor (I used my little food chopper). Chop briefly until all ingredients are about the same.
  3. Stir in oil and lemon juice.
  4. TO SERVE: Combine about 1 1/2 teaspoons spice blend to 3 to 4 tablespoons olive oil on a small Dish.
  5. Dip sliced bread in mixture.
  6. French bread is good.
  7. ENJOY.


Modern Day Bean Salad

Fat-burning star ingredient: Beans. They contain hunger-curbing protein and fiber, and are low in fat.


  • 1 can reduced-sodium chickpeas
  • 1 can reduced-sodium black beans
  • 1 can reduced-sodium cannellini beans
  • 1 can reduced-sodium red beans or kidney beans
  • 2 roasted red peppers
  • 2 tablespoons chopped green onion
  • 1 tablespoon chopped parsley
  • ½ cup chopped sweet peppers or peperoncini
  • ¼ cup capers

Rinse well and drain the canned beans. (Bonus: Rinsing the beans can reduce up to 40 percent of their sodium content.) Stir all the ingredients together in a large bowl and toss with the avocado dressing below.

Easy Avocado Vinaigrette

Fat-burning star ingredient: White balsamic vinegar. Some studies have found vinegar may play a role in helping the body break down fat. Plus, it packs a lot of flavor for only 14 calories per tablespoon.


  • 1 Hass avocado, peeled and pitted
  • 3 tablespoons white balsamic vinegar
  • ¼  cup extra virgin olive oil
  • ½ teaspoon sea salt
  • 1 garlic clove

Puree all the ingredients together in a food processor or blender.

Sautéed Greens with Garlic

Makes 1 serving

large bunch of leafy greens (e.g., chard, collards, kale)
1 tbsp olive oil
2 garlic cloves, chopped
sea salt and freshly ground pepper
1. Chop the stems off the greens. (Any water still clinging to them will cook off.)
2. Place half the greens in a stack and roll up. Slice crossways into ribbons. Repeat with
the remaining greens.
3. Heat the olive oil in frying pan over medium heat and add the garlic. Sauté for about
1 minute, then add the greens in batches, waiting for each batch to wilt slightly before
adding the next.
4. Once all the greens have been added, increase the heat and keep stirring until they
are tender and bright—about 5 minutes.
5. Season with salt and pepper to taste before serving.


Chopped Green Salad


10–12 large leaves from whatever greens you fancy (enough to make a large salad)
veggies of your choice, including at least 4 of the following: cucumber, sliced; 1 celery
stalk, chopped; carrot, sliced; tomato, chopped; cup (100 g/4 oz) chopped red
cabbage; 1 radish, sliced; onion, sliced; avocado, chopped
For the dressing
1 tbsp olive oil
1 tbsp vinegar
sea salt and freshly ground pepper
1. Combine all your salad ingredients in a bowl.
2. Dress with olive oil and vinegar and toss well.
3. Add salt and pepper to taste.


Kale and Avocado Salad with Vinaigrette

Makes 2 servings


15 kale leaves, chopped (Tuscan cabbage)
½ head of red cabbage, chopped
1 tomato, chopped
avocado, diced
For the vinaigrette
cup (125 ml/4 oz) olive oil
1 tbsp balsamic vinegar
1 tbsp honey
tsp dried basil or 15 fresh basil leaves
4 garlic cloves, chopped
sea salt and freshly ground pepper
1. First make the vinaigrette. Combine all the ingredients for it in a bowl.
2. In a separate bowl, combine all other salad ingredients.
3. Add 1 tbsp of the vinaigrette to the salad and toss well. Save the remaining
dressing for other salads, or use as a marinade for grilled or roasted veggies.
Note: If you want to save a serving for later, store the chopped ingredients separately
in your fridge, and toss with the dressing just before eating.

Kitchen Sink Salad


2 to 3 heads romaine lettuce or mixed greens, finely chopped
1 cup halved cherry tomatoes
1 avocado, pitted, peeled and diced
1 cucumber, peeled, seeded and diced
1 red pepper, seeded and diced
1/2 small red onion, diced
1/4 cup sliced pitted black olives (any kind)

¼ cup of dried cranberries

2 hard bolied eggs

½ cup walnuts or sliced almonds
1/4 to 1/2 cup cubed cheese, such as Parmesan, cheddar, Swiss or mozzarella
1 1/2 cups thinly sliced and chopped salami or chicken or ANY protein you choose
Salt and pepper, to taste

Basic vinaigrette salad dressing
1 cup white, cider or wine vinegar (not balsamic)
Salt and pepper, to taste
1 tbsp. Dijon mustard (optional)
1 1/2 cups extra virgin olive oil
1 clove garlic, minced (optional)
2 tbsp. fresh herbs (optional)


For the salad: Add all ingredients to a large bowl (more or less of each ingredient depending on personal preferences). Toss with desired amount of dressing and serve.

For the vinaigrette: When making a vinaigrette, always start with vinegar and salt first. If you are using mustard, add that next. Slowly whisk in oil. Finally, add garlic and/or herbs. Taste and season with salt and pepper.

Serves 4 to 6

Thai Broccoli Slaw by Heidi LeSane

Freestyle Fitness


Tasty and quick recipe for any night of the week.  Thanks Heidi!


Broccoli slaw


oilve oil




Thai peanut satay sauce sauteed in virgin olive oil and a serving of Thai peanut Satay Sauce and pepper.

Roasted Sweet Potatoes


1 lb. sweet potatoes, peeled and cut into 1-inch pieces

1 to 3 Tbs. extra-virgin olive oil

1/2 tsp. kosher salt; more to taste

Freshly ground black pepper

Fresh lemon juice (optional)


Position a rack in the center of the oven and heat the oven to 475° F. Line a heavy-duty rimmed baking sheet with parchment. In a medium bowl, toss the sweet potatoes with enough of the olive oil to coat generously, the salt, and a few grinds of pepper.

Turn the sweet potatoes out onto the baking sheet and arrange the pieces so that they are evenly spaced and lying on a cut side. If the pieces cover the baking sheet sparsely, arrange them toward the edges of the baking sheet for the best browning. Roast the sweet potatoes until lightly browned on bottom, 10 minutes. Flip and continue to roast until tender, 5 to 10 minutes.

Return the sweet potatoes to the bowl in which you tossed them with the oil, or put them in a clean serving bowl. If they seem a bit dry, drizzle them with a little oil. Season to taste with salt, pepper, and lemon juice, if using.


zuchini fries






1 large zucchini, peeled
1 tbs olive oil
3/4 cup Ezekiel bread crumbs (*you could season bread crumbs for extra flavor)
1/4 cup parmesan cheese
1/2 tsp kosher salt

1. Line a baking sheet with foil (you can spray it lightly with cooking spray) and preheat your oven to 425 deg F. Peel your zucchini, cut off the ends and cut it into “fries”. Toss with the olive oil, making sure that every piece is well coated.

2. In a small bowl, combine the bread crumbs, parmesan cheese and salt. Cover the olive oil coated zucchini pieces with the bread crumb mixture (shake off excess breadcrumbs), then place them on your baking sheet and bake for about 15 minutes, until the zucchini looks crispy and golden, and is soft when pricked with a fork. Serve warm!

*Simply toast 6 slices of Ezekiel bread in toaster.  Toast until hard but not burnt.  Break into pieces and place into blender to grate or food processor until you have crumbs.


Provencal Garnish/Salsa by Karen Stubbs

½ each of red, yellow, green and yellow peppers diced
1 onion diced
1 ripe tomato cut in 6 – 8 pieces
1 – 2 tsp Minced Garlic
½ tsp Onion Powder
1 tsp Rosemary
Salt to taste
2 tbsp Sofrito (by Goya)
Fresh spinach – about 2 cups

Sauté peppers, onion, and tomato with minced garlic, onions, rosemary and salt in a covered shallow pan until vegetables are transparent. Add Sofrito. Add fresh spinach. Simmer on low flame.  You can use this recipe on all of your fish, chicken or turkey portions to knock it up a notch or two!

Sweet Potato Skins

1 Sweet Potato

1 Tbp Sour cream

1 Tbp Bacon bits

1 Tsp Cheddar cheese

1 tsp Olive oil

1 Tbp Chives or green onion




  1. STEP 1

    Preheat oven to 450 degrees. On a rimmed baking sheet, rub sweet potatoes with oil; season with salt and pepper. Bake until tender, 40 to 45 minutes. Let cool on sheet (keep oven on).

  2. STEP 2

    Halve sweet potatoes lengthwise; scoop out 1/3 cup flesh from each half into a medium bowl. Add a little skim milk and paprika to bowl. Mash until smooth; season with salt and pepper. Stuff sweet-potato skins with filling. (To store, refrigerate, up to 2 days.) you may reserve this for another meal.

  3. STEP 3

    Arrange sweet-potato skins on sheet; bake until lightly browned around edges, about 15 minutes.

  4. STEP 4

    Meanwhile, in a skillet, cook bacon over medium until crisp, 5 to 8 minutes. Drain on a paper-towel-lined plate; crumble. Stir together sour cream and 2 tablespoons water; drizzle over sweet-potato skins. Garnish with bacon, paprika, and chives; cut in half to serve.


Mock Mashed Potatoes


1 medium head cauliflower
1 tablespoon cream cheese, softened
1/4 cup grated Parmesan
1/2 teaspoon minced garlic
1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)
1/8 teaspoon freshly ground black pepper
1/2 teaspoon chopped fresh or dry chives, for garnish
3 tablespoons unsalted butter


Set a stockpot of water to boil over high heat.
Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.

Garnish with chives, and serve hot with pats of butter.

Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

Coleslaw with Cumin-Lime Vinaigrette


  • 1/3 cup fresh lime juice
  • 1/2 teaspoon ground cumin
  • 2 cloves garlic, chopped
  • Few dashes Bobby Flay’s Hot Sauce, or your favorite
  • 1/2 cup olive oil


Place all ingredients in a blender and blend until smooth.

  • 3 carrots, peeled and shredded
  • 1 medium head green cabbage, shredded
  • 1 red bell pepper, julienned
  • 1 red onion, thinly sliced
  • 1/2 cup chopped fresh cilantro
  • Salt and pepper

Combine all ingredients in a large bowl, toss with the dressing and season with salt and pepper, to taste.

Caramelized Onion Sweet Potato Salad


2 tablespoons olive oil

3 red onions, peeled, halved and thinly sliced

1 tablespoon Dijon mustard

1/4 cup balsamic vinegar

1 teaspoon honey

1 tablespoon finely chopped orange zest

1 tablespoon finely chopped fresh thyme

3 sweet potatoes, sliced into 1/2-thick slices

Vegetable oil

Salt and freshly ground pepper


Heat oil in a heavy skillet over medium heat. Cook onions slowly until golden brown. Add mustard and vinegar and cook another 2 minutes. Remove from heat and add honey, orange zest and thyme, stir to combine. Let cool.

Preheat grill, Brush the potato slices on both sides with the vegetable oil and season with salt and pepper. Grill the potatoes on each side for 3 to 4 minutes or until just cooked through. Place potatoes in a bowl and fold in onion mixture.

Baby Greens with Warm Gorgonzola Dressing


1 slice turkey  bacon

2 tablespoons olive oil

2-3/4 teaspoons red wine vinegar

1 Splenda, Truvia or Stevia packet

1/8 teaspoon salt

1/8 clove garlic, minced

1/2 ounce crumbled Gorgonzola cheese

1 cup mixed baby greens

1 teaspoon toasted sliced almonds


1.  Place the bacon in a large, deep skillet, and cook over medium-high heat, turning occasionally, until evenly browned, about 10 minutes. Drain the bacon slices on a paper towel-lined plate; crumble and set aside.

2.  Combine the olive oil, red wine vinegar, white sugar, salt, garlic, and Gorgonzola cheese in a blender; blend until smooth. Pour the dressing into a small saucepan over medium-low heat and warm gently.

3.  Toss the baby greens, almonds, and crumbled bacon together in a salad bowl; drizzle dressing over salad and toss to coat. Serve immediately.


Grilled Chicken Salad with Seasonal Fruit


2-1/2 ounces skinless, boneless chicken

breast halves

1 tablespoon and 1 teaspoon pecans

2-3/4 teaspoons red wine vinegar

2 packets Splenda, Truvia or Stevia

2 tablespoons and 2 teaspoons

Olive or grapeseed oil

1/8 onion, minced    1/8 teaspoon ground mustard

1/8 teaspoon salt

1/8 teaspoon ground white pepper

3/8 head Bibb lettuce – rinsed, dried and


2 tablespoons and 2 teaspoons sliced

fresh strawberries


1.  Preheat the grill for high heat.

2.  Lightly oil the grill grate. Grill chicken 8 minutes on each side, or until juices run clear. Remove from heat, cool, and slice.

3.  Meanwhile, place pecans in a dry skillet over medium-high heat. Cook pecans until fragrant, stirring frequently, about 8 minutes. Remove from heat, and set aside.

4.  In a blender, combine the red wine vinegar, sugar, vegetable oil, onion, mustard, salt, and pepper. Process until smooth.

5.  Arrange lettuce on serving plates. Top with grilled chicken slices, strawberries, and pecans. Drizzle with the dressing to serve.


Chicken Strawberry Spinach Salad with Ginger-Lime Dressing


1 teaspoon corn oil

1/2 skinless, boneless chicken breast

half – cut into bite-size pieces

1/4 teaspoon garlic powder

2-1/4 teaspoons mayonnaise

1/4 lime, juiced         1/4 teaspoon ground ginger

1 teaspoon milk

1 cup fresh spinach, stems removed

2 fresh strawberries, sliced

2-1/4 teaspoons slivered almonds

freshly ground black pepper to taste


1.  Heat oil in a skillet over medium heat. Place chicken in skillet, season with garlic powder and cook 10 minutes on each side or until juices run clear. Set aside.

2.  In a bowl, mix mayonnaise, lime juice, ginger and milk.

3.  Arrange spinach on serving dishes. Top with chicken and strawberries, sprinkle with almonds and drizzle with dressing. Season with pepper to serve.

Avocado-Lime Shrimp Salad


3-1/2 ounces cooked deveined shelled

shrimp, tail shells removed

1/2 avocado – peeled, pitted and diced

1/8 bunch green onion tops, chopped

1/2 large red tomatoes, diced         1/8 large yellow tomato, diced

1/8 bell pepper (any color), chopped

1/8 bunch cilantro, chopped

1 teaspoon fresh lime juice

salt and ground black pepper to taste


Cut the shrimp into 2 or 3 pieces and place in a large bowl; add the avocado, green onion, red and yellow tomatoes, bell pepper, cilantro, and lime juice; mix. Season with salt and pepper. Refrigerate at least 15 minutes before serving.

Watermelon and Cantaloupe Salad w/ Mint and Basil Vinaigrette

1 cup watermelon

1 cup cantaloupe

1 teaspoon chopped mint leaves

1 teaspoon basil leaves

1 tablespoon fresh lemon juice

1 drop of amaretto or rum flavoring

1/8 cup simple syrup (1/8 cup water and 1 packet Splenda, Truvia or Stevia)


Add to a blender the chopped mint, chopped basil, lemon juice, simple syrup and amaretto flavoring. Blend until smooth.   Add the vinaigrette to the watermelon and cantaloupe and toss to combine.

Garnish with the mint and basil sprigs and taste


Veggie Pizza (Cauliflower Crust) by Joy Johnson

This delicious and easy gluten-free recipe can be frozen until you’re ready to eat it.

Minutes to Prepare: 15

Minutes to Cook: 15

Number of Servings: 4


1 cup raw, grated (or chopped in food processor) cauliflower*
1 egg
1 cup mozzarella cheese
1 tsp oregano
2 tsp parsley
(may add other Italian spices as desired–such as dried or fresh basil)


Makes 4, 1-slice servings. Can be doubled for a larger pizza

Preheat oven to 450 degrees.

Spray a cookie sheet with non-stick spray or use parchment paper. (Optional: Use coconut oil and sprinkle with Parmesan cheese before laying dough onto baking surface. Increases calories but I like health benefits of coconut oil. Some in this forum may not appreciate using this oil.)

In a medium bowl, combine cauliflower, egg, mozzarella and all desired spices. Press evenly on baking pan or pizza stone.

Bake at 450 degrees for 12-15 minutes (up to 20 minutes if you double the recipe). You may turn over once if desired.

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese. (Get creative and top with chopped apples and cheese or your own combinations of whatever you like on a pizza. Some examples to choose from are jack cheese, onion, fresh or dried tomatoes, artichokes, shredded/cooked chicken, turkey pepperoni, pineapple, mushrooms, marinara sauce, bell peppers, whatever peppers you like, fresh mushrooms, fresh basil…your imagination is the limit.)

Place under broiler, on high heat, until cheese is melted.

Reheats nicely and can still be held in the hand, even the next day. (If you don’t press “dough” too thin, make small rounds and add enough egg to hold together.)

Pizza crusts can be frozen after the initial baking and used later.

*If using frozen cauliflower, prepare according to package directions. After cooked and slightly cooled, shred cauliflower with a cheese grater, (or grater blade on food processor) and then measure for the recipe. (An “unpacked/loose” cup.) Be sure to drain WELL.

Guestimate~Approximately 2 1/4 cups of 1″ cauliflower would grate into one cup of grated (or riced) cauliflower.

For lower calories, substitute two egg whites for whole egg and low or no fat mozzarella cheese.

Don’t spread this too thin or it will fall apart; if it’s too thick, it’s doughy in the middle.


Sweet Potato, Bacon & Egg Salad (turkey bacon)

Makes breakfast or lunch for two servings.

Approximate cooking time: 35 minutes

1 small to medium sweet potato, diced

2 eggs

8 slices of bacon, diced

4 Tbs dill, finely chopped

2 Tbs low fat mayonnaise

2 Tbs lemon juice

Place eggs in small sauce pan, cover with cold water, cover pan and place over high heat until just before boiling. Remove from heat and let sit, covered, for 13 minutes.  Immediately rinse in cold water, peel eggs, dice and set aside.  Meanwhile, dice sweet potato.  Heat skillet over medium-high. When hot, add bacon and cook for 5 minutes.   Add diced sweet potato and continue to cook until potato is tender and bacon is fully cooked.  In a small bowl, mix dill, mayonnaise and lemon juice.  Add eggs, sweet potato and bacon, and mix. Serve warm or cold.


Recent Posts

Leave a Comment