Shulman Weight Loss Blog

Top 5 Hearty Salad Recipes for Spring

As the warmer weather approaches, lighter meals are on the horizon. Salads are extremely versatile and easy to modify according to your dietary needs and preferences. See our favourite hearty salad recipes below for some inspiration in the kitchen!

 

 

Pear & Arugula Chicken Salad

Recipe makes 1 serving

Ingredients:

  • 6 oz chicken breast
  • 1/2 tsp Italian seasoning
  • Pinch of Himalayan salt
  • 2 cups arugula (or greens of choice)
  • 1/2 pear (chopped)
  • 1 tbsp red onion (sliced)
  • 2 tsp walnuts (chopped)
  • 1 1/2 tbsp balsamic vinegar

 

Directions:

  1. Preheat oven to 400 F and place chicken breast in a small baking dish. Season with Italian seasoning and salt and bake for 22-25 minutes or until cooked through. Remove from oven and let rest before cutting into slices.
  2. Add arugula to a large bowl and top with walnuts, red onion and pear. Top with balsamic vinegar and the sliced chicken. Enjoy!

 

Maple Mustard Tofu Salad

Recipe makes 1 serving

Ingredients:

  • 3 oz tofu (extra firm, cut into cubes)
  • 1 1/2 tsp tamari (or low-sodium soy sauce)
  • 1 1/2 tsp arrowroot powder
  • 3 cups kale leaves (finely chopped)
  • 1 tbsp fresh lemon juice
  • 1 tbsp olive oil
  • 1 tsp dijon mustard
  • 1 tsp maple syrup
  • 1/2 cucumber (chopped)
  • 1/2 bell pepper (chopped)

 

Directions:

  1. Preheat oven to 400 F and line a baking sheet with parchment paper.
  2. To a small bowl, add the tofu and the tamari. Add the arrowroot powder and toss. Arrange tofu on prepared baking sheet and bake for 30 minutes, flipping halfway through until crispy. Remove from oven and let cool.
  3. To a large bowl, add the kale. Add the lemon juice, 1/2 of the oil and massage with your hands for 1-2 minutes until the kale is tender.
  4. Make the dressing - in a small bowl, combine the remaining oil, dijon mustard and maple syrup.
  5. Add kale to your serving bowl, top with vegetables, tofu and dressing. Enjoy!

 

Greek Chickpea Mason Jar Salad

Recipe makes 1 serving

Ingredients:

  • 2 tbsp fresh lemon juoce
  • 2 tbsp olive oil
  • 1 tsp Greek seasoning
  • 1/2 cup canned chickpeas (rinsed)
  • 1/2 cucumber (chopped)
  • 1/2 cup cherry tomatoes (halved)
  • 1 tbsp red onion (finely chopped)
  • 1 small stalk of romaine lettuce (chopped)

 

Directions:

  1. In a small bowl, combined the lemon juice, olive oil and seasoning. Add ingredients to a large mason jar.
  2. Add the chickpeas, cucumber, tomatoes and red onion to the jar and top with the chopped romaine lettuce. When you're ready to eat the salad, shake up well to incorporate dressing and then pour into a salad bowl. Enjoy!

 

Jerk Shrimp Salad

Recipe makes 1 serving

Ingredients:

  • 4 oz shrimp (peeled and deveined)
  • 1 tsp jerk seasoning
  • 1 tsp fresh lime juice
  • 1 tbsp olive oil
  • Salt and pepper (to taste)
  • 1 small stalk of romaine lettuce (chopped)
  • 1/2 avocado (sliced)
  • 2 tbsp red onion (sliced)
  • 2 tbsp cilantro (chopped, optional)

 

Directions:

  1. Add the shrimp to a bowl and top with the jerk seasoning. Toss to combine and let marinate for 10 minutes.
  2. In a small bowl, add the lime juice, 1/2 of the olive oil and salt and pepper to taste. Whisk to combine.
  3. Heat a frying pan over medium heat and add the remaining oil and the shrimp. Cook for about 3-4 minutes per side, or until shrimp are cooked through. Remove from pan.
  4. To a large plate, add the chopped romaine lettuce, avocado, red onion and cilantro. Top with the cooked jerk shrimp and the dressing. Enjoy!

 

Turkey Spinach Avocado Salad

Recipe makes 3 servings

Ingredients:

  • 1 lb extra lean ground turkey (or lean ground chicken)
  • Salt and pepper (to taste)
  • 2 cups spinach
  • 1 cup cubed pineapple
  • 1 avocado (sliced)
  • 1 cucumber (chopped)
  • 1 tbsp fresh dill (chopped)

 

Directions:

  1. Heat a medium frying pan over medium heat. Add the ground turkey, season with salt and pepper and cook until no longer pink. Drain any excess fat from the pan and set aside to slightly cool.
  2. Divide the spinach between 3 bowls and top with the ground turkey, pineapple, avocado slices, cucumber and fresh dill. Enjoy!

 

 

Like what you've read? Check out some delicious breakfast recipes here.

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