Mediterranean Cobb Salad (Dairy Free, Paleo, Keto)

Mediterranean Cobb Salad (Dairy Free, Paleo, Keto)

DID YOU KNOW? Most restaurant salad dressings contain low-quality industrial seed and/or vegetable oils that are oxidized.

These inflammatory oils can cause a long list of health problems even when consumed in small quantities over a period of time.

When ordering salads at restaurants, I always request no dressing and ask for olive oil and balsamic vinegar (or whatever vinegar they have) instead.

When preparing salad dressings at home, I opt for heart healthy and anti-inflammatory oils like extra virgin olive oil and avocado oil. These high-quality fats allow us to absorb fat-soluble vitamins from food and support all our hard working cells therefore keeping us healthy and youthful.

Check out my Mediterranean Cobb Salad recipe below. It’s a perfect and complete meal that’s loaded with nutrients, healthy fats and protein.

Mediterranean Cobb Salad

INGREDIENTS: (serves 2)

4 chicken thighs (bone in, skin on)
2 hard boiled eggs (cut in half) – check out how to make the perfect hard boiled egg below.
1 avocado (skin removed, cut in half)
1/2 cup cherry tomatoes (cut in half)
1 pack sliced mushrooms
1 small red onion (sliced)
8 cups spring mix salad
1 tsp balsamic vinegar
1 tsp avocado oil
Sea salt and black pepper

Chicken marinade
1 garlic clove
1 tbsp lemon juice
1 tbsp avocado oil
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 tsp smoked paprika
1/2 tsp sea salt
1/2 tsp black pepper

Salad dressing
4 tbsp. extra virgin olive oil or avocado oil
2 tbsp balsamic vinegar
1 tsp dried basil
1/2 tsp dried oregano
Sea salt to taste

INSTRUCTIONS:

Chicken
1. Preheat oven to 425.
2. Add ingredients for chicken marinade to blender or food processor and create a marinade for chicken.
3. Coat chicken thighs in marinade then bake for 30-35 minutes. Prepare other items below while chicken cooks.

Onion & Mushrooms Saute 
4. Using a stove top pan, heat 1 tsp avocado oil then add onion and mushrooms.
5. Add 1 tsp. balsamic vinegar and sea salt.
6. Cook over medium-low heat until all pan juices have cooked off. Cover and keep warm.

Salad
7. In a large bowl, toss spring mix salad with salad dressing ingredients.
8. Divide salad on to two plates. Add cherry tomatoes, avocado, eggs, onion/mushroom sauté & chicken thighs. Top with fresh ground black pepper.

How to make perfect hard boiled eggs

1. Place eggs in a pot and cover with cool water by inch.
2. Bring water to a boil over high heat.
3. Once water begins to boil, remove pot from burner and allow eggs to cook in the pot of hot water for 8-10 minutes.
4. Drain water and immediately run cold water over eggs until cooled.
5. Peel and enjoy in your favourite recipe or on its own.

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The Big Beef Salad (AIP, Keto, Paleo)

The Big Beef Salad (AIP, Keto, Paleo)

The Big Beef Salad is the perfect go to dish during the busy work week! It’s super quick and simple to prepare, and it’s loaded with heart healthy omega 3’s from grass-fed beef, plus packed with antioxidants from dark leafy greens. The simple flavours of garlic, lemon and basil come together to make this salad absolutely delicious. Warning! This dish is shockingly filling for a salad.

DID YOU KNOW? Grass-fed beef contains significantly higher levels of omega-3s (between 2 and 5 times more) than grain-fed beef.

Omega-3s play an important role in your health and can help with:

  • Symptoms of Metabolic Syndrome
  • Inflammation
  • Autoimmune Diseases
  • Prevention of Cancer
  • Fatty Liver
  • Bone and Joint Health
  • Depression, Anxiety & Mental Disorders
  • Eye Health
  • Risk Factors for Heart Disease
  • ADHD in Children
  • Age-Related Mental Decline
  • Menstrual Pain

You can find grass-fed beef at grocery stores like Nature’s Emporium, Ambrosia and Whole Foods. I also suggest checking your local grocery stores for grass-fed beef.

If you’re looking to shop online, I highly recommend Wild Meadows Farm or Brooker’s Natural Meats They offer great prices on quality meats.

Always look for 100% grass-fed beef. Organic is NOT the same as grass-fed.

The Big Beef Salad AIP Paleo

What you need for The Big Beef Salad:

  • Ground beef
  • Lemon
  • Garlic
  • Dried basil
  • Salad greens
  • Extra virgin olive oil
  • Balsamic vinegar
  • Sea salt & black pepper

Want more quick & healthy dinner recipes? You’re going to love these …

The Big Beef Salad AIP Paleo

The Big Beef Salad

The Big Beef Salad is the perfect go to dish during the busy work week! It's super quick and simple to prepare, and it's loaded with heart healthy omega 3's from grass-fed beef, plus packed with antioxidants from dark leafy greens. The simple flavours of garlic, lemon and basil come together to make this salad absolutely delicious. Warning! This dish is shockingly filling for a salad.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Course: Dinner, Lunch, Main Course
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 2

Ingredients
 

  • 1 lb grass-fed ground beef
  • 1/2 lemon, juice only
  • 1-2 cloves garlic, finely chopped
  • 1 tsp. dried basil
  • 8 cups salad greens
  • 4-5 tbsp. extra virgin olive oil
  • 2 tbsp. balsamic vinegar
  • Sea salt and black pepper, to taste

Instructions
 

  • Add ground beef and lemon juice to pan. Break a part meat as you cook over medium heat.
  • When beef is 3/4 of the way done, add garlic, basil, salt & pepper. Continue cooking until meat is browned.
  • In a large bowl, dress salad greens with olive oil, balsamic vinegar and sea salt. Toss salad and place onto a dish.
  • Add cooked ground beef onto the salad and enjoy!
Keyword antioxidants, dairy free, extra virgin olive oil, gluten free, grass fed beef, omega 3, quick meals, Salad
Butternut Squash Salad

Butternut Squash Salad

Are you looking for a well-balanced salad dressing combination?

There’s a general oil to vinegar ratio you can follow to create the perfect dressing for your salad every time …

3 parts oil to 1 part vinegar seems to tickle the palate of most.

If you prefer a little more acidity (like I do) you can always add more vinegar or another acid such as lemon or lime juice.

Test it out with this fresh and delicious salad recipe below.

Butternut Squash Salad

INGREDIENTS: (serves 1)
6 cups organic spring mix salad
1/2 cup roasted butternut squash (cut into cubes)
1/4 red onion (chopped)
3 tbsp. extra virgin olive oil
1 tbsp. balsamic vinegar
Squeeze of lemon juice
Sea salt and pepper to taste

INSTRUCTIONS:

Toss all ingredients in a bowl and serve alongside your favourite prepared fish or meat.

Italian Coleslaw 

Italian Coleslaw 

Did you know? Red cabbage packs a more powerful nutritional profile and more overall antioxidants than green cabbage. For example, red cabbage contains about 85 percent of the daily vitamin C our bodies need, while the green version provides 47 percent.

Vitamin C provides antioxidants and collagen protein. The body needs vitamin C to help repair wounds and injuries as well as keeping bones, cartilage and teeth strong and healthy.

Eating raw red cabbage is the best way to get the full impact of its nutrition. Try my Italian Coleslaw recipe below.

Italian Coleslaw

INGREDIENTS: (serves 2-3)

1/2 head purple cabbage
3 large carrots
1 green onion
½ cup fresh parsley
¼ avocado
3 tbsp. olive oil
2 tbsp. balsamic vinegar
1 tbsp. lemon juice
1 tsp. oregano
¼ tsp. sea salt

INSTRUCTIONS:

1. Chop larger ingredients into smaller chunks then place all ingredients into a food processor and process until vegetables are finely chopped.

2. Eat right away or store in the fridge and use within 4 days.

Coconut Lemon Scallop Salad

Coconut Lemon Scallop Salad

Have you ever wondered what the difference is between a raw, extra virgin coconut oil and expeller pressed coconut oil?

The main difference is that expeller pressed coconut oil is more heat stable making it safer for cooking at medium to high temperatures. It’s also flavourless and odorless so you won’t get a coconut taste or smell infused into your food.

Try this simple pan-cooked scallop dish that uses coconut oil – so much great flavour when coconut oil and lemon juice come together.

Coconut Lemon Scallop Salad

INGREDIENTS: (serves 1)
4 dry sea scallops
2 cups arugula
1 tbsp. coconut oil (expeller pressed)
1 tbsp. olive oil
1/2 lemon
1 tsp. herbes de Provence (thyme, marjoram, savory, rosemary, hyssop, bay leaf)
Sea salt to taste

Note: Feel free to swap the herbes de Provence for different herbs.

INSTRUCTIONS:

1. Using a shallow pan, heat coconut oil over medium-high heat.

2. Place scallops in pan (scallops should sizzle once they hit the pan), reduce heat to medium and cook for 3-4 minutes per side.

3. Once scallops are cooked, squeeze half a lemon into pan and coat scallops in the juice.

4. Place arugula onto a plate and top with scallops, pan juices, olive oil, dried herbs and sea salt.

5. Toss ingredients together and enjoy!

Did you know? The MCFA (medium chain fatty acids) in coconut oil boost your metabolism and help your body use fat for energy, which can lead to weight loss, an increase in energy, accelerated healing and improved immunity.

Arugula Salad with Sprouts & Avocado

Arugula Salad with Sprouts & Avocado

DID YOU KNOW? Arugula is higher in antioxidants than most green lettuces, including dark green leafy varieties. Not to mention its ability to help your body detoxify due to the bitter properties found in this powerful green plant.

Give this fresh tasting arugula salad a try! It’s a great side for meat and fish dishes OR add some protein to it for an easy lunch!

Arugula Salad with Sprouts & Avocado

INGREDIENTS: (serves 1)
2 cups arugula
1/4 cup sprouts of choice
1/2 avocado, cubed
1/2 tsp dried basil
1/2 tsp dried oregano
2 tbsp. extra virgin olive oil
1 tbsp. balsamic vinegar
Sea salt and black pepper to taste.

INSTRUCTIONS:

1. Place arugula, sprouts and avocado into a bowl.

2. Add, olive oil, vinegar, herbs/spices and sea salt into a small jar and shake.

3. Pour into bowl with other ingredients and toss together.