Paleo Kale Cobb Salad

Paleo Kale Cobb Salad

This is a healthier take on one of my favorite salads, the traditional Cobb. Cobb Salads typically have some not-so-healthy ingredients like bacon and blue cheese which are very acidic to the body.  I decided to omit the blue cheese and bacon and substituted some yummy and flavorful cooked veggies in their place.

If there is one thing that I see universally, it’s that most people do not get enough Kartal escort alkalinity from vegetables and greens on a daily basis. By far, as a nation we are overly acidic!  As a rule, I always try to have at least 1-2 servings of veggies at each meal. It’s crucial to weight loss and overall health.

Paleo Kale Cobb Salad

I love salads like this during the colder months. It is absolutely FREEZING here in Texas, as it has been in most parts of the country. On these chilly days a raw salad just doesn’t sound appetizing. The roasted and cooked veggies, warm rotisserie chicken and hard boiled eggs in this dish make this salad stick to your ribs and feel more like comfort food!

Paleo Kale Cobb Salad

I tend to be a little lazy with my cooking as many of you know, so even though this dish turned out beautifully, it’s really just a bunch of leftovers! As always, feel free to copy these recipes precisely or use what you already have on hand.

  • I used a pre-cooked rotisserie chicken from my local health food store. Costs about the same and is SO MUCH easier than doing it yourself!
  • I made these roasted root veggies earlier in the week according to this recipe and found inspiration on pinterest using this recipe for zucchini and corn (I omitted the cheese and added extra pepper!).
  • For the hard boiled eggs (which I rarely make because they always come out terribly wrong) I used this recipe from Martha Stewart. And for the first time in my life, they came out perfectly cooked!!

Paleo Kale Cobb Salad

For the base of your Paleo Kale Cobb Salad you can use any greens you like: spinach, romaine, arugula, swiss chard, kale, watercress, you name it!

I used kale and tossed it with my favorite Garlic Expressions salad dressing and a drizzle of siracha for extra kick! Then layered it with chopped grape tomatoes, a sliced hard boiled egg, shredded rotisserie chicken, roasted root veggies, and cooked zucchini with corn.

Healthy meals like this are such a great way to re-purpose your leftovers! Have fun trying different combos and let me know what you come up with!

Paleo Kale Cobb Salad

 You can find more paleo recipes here and all of my salad recipes here. Enjoy!!

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Beet and Carrot Detox Bake

Beet and Carrot Bake - Beautiful, healthy food that's easy to make and SO GOOD for you! It doesn't get much better then that!

I was visiting my brother and his family a few weeks ago and they made me the most AMAZING beet and carrot bake! I was so obsessed with it that I just had to try to recreate my own and I’m so glad I did!! It is SOOOO good and very simple to make!

You all know that I love food that tastes amazing and is also amazing for you! The beets, carrots, and leeks in this dish are unbelievably nutritious and actually help to detoxify and strengthen the body!!

Beets:

  • amazing for regulating blood pressure
  • support healthy digestion, especially in women!
  • have amazing anti-cancer properties
  • acts as a detoxifier by supporting the liver and purify the blood
  • rich in vitamin C, B vitamins, potassium, and manganese. All of these support the bones, nervous system, liver, kidney, and muscular system.
  • beets can also help to energize the body!

carrots by Linda Wagner

Carrots: 

  • rich in vitamin C, A, and K. These nutrients provide protection against heart disease and stroke!
  • help to build strong bones
  • support a healthy nervous system
  • great for eyesight
  • rich in antioxidants which are beneficial for caner prevention and detoxification
  • anti-inflammatory, helps with water retention and puffiness
  • supports healthy memory and cognitive function

I love knowing that the delicious foods I eat are also nourishing my body and helping me to stay young, youthful, and healthy!

Beet and Carrot Bake - Beautiful, healthy food that's easy to make and SO GOOD for you! It doesn't get much better then that!

Beet & Carrot Detox Bake

You’ll need:

  • 6 carrots
  • 3 large beets
  • 2 leeks (you could also use scallions)
  • 3 cloves garlic, minced
  • olive oil
  • 4 ounces of cheese – I’ve used chevre style goat cheese and feta cheese, both are wonderful!
  • Tamari
  • fresh black pepper

Scrub your beets clean and cut the stems off. You can leave the roots while they steam, this actually makes them sweeter!

In a large saucepan covered with a lid, steam your beets whole until soft, about 10-15 mins. Check them regularly and add more water as needed.

After about 10 mins, you can add your carrots to the same pan or use a different pan if you would like to preserve the individual flavors.

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While your veggies are steaming, prepare your leeks.

Drizzle olive oil a large sauce pan over med high heat, and add minced garlic and chopped leeks. You can see a great tutorial on how to easily wash leeks here! Stir and cook for several minutes until slightly soft.

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Once your veggies are done, layer them in a baking dish. Drizzle them with tamari, fresh cracked pepper, and crumbled cheese.

Beet and Carrot Bake

Broil at 500 degrees until the cheese is golden brown. Let cool and serve!

You can also cover your dish with a lid or aluminum foil if you want a creamier, saucier consistency more similar to a casserole. I think it would be great either way. I loved the crust that develops from broiling but might try covering it this winter when I’m craving heartier foods.

Beet and Carrot Bake - Beautiful, healthy food that's easy to make and SO GOOD for you! It doesn't get much better then that!

This makes a great side dish but I actually just ate it on it’s own for dinner, it’s that good and has amazing flavor!

I also had it over a bowl of quinoa which was lovely and very filling. Beautiful, healthy food that’s easy to make and SO GOOD for you! It doesn’t get much better then that! Enjoy!!

Beet and Carrot Bake - Beautiful, healthy food that's easy to make and SO GOOD for you! It doesn't get much better then that!

Fit Foodie Austin

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Happy Monday!! xo

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5.0 from 1 reviews
Beet and Carrot Bake
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 6 carrots
  • 3 large beets
  • 2 leeks (you could also use scallions)
  • 3 cloves garlic, minced
  • olive oil
  • 4 ounces of cheese - I've used chevre style goat cheese and feta cheese, both are wonderful!
  • Tamari
  • fresh black pepper
Instructions
  1. Scrub your beets clean and cut the stems off. You can leave the roots while they steam, this actually makes them sweeter!
  2. In a large saucepan covered with a lid, steam your beets whole until soft, about 10-15 mins. Check them regularly and add more water as needed.
  3. After about 10 mins, you can add your carrots to the same pan or use a different pan if you would like to preserve the individual flavors.
  4. While your veggies are steaming, prepare your leeks.
  5. Drizzle olive oil a large sauce pan over med high heat, and add minced garlic and chopped leeks. You can see a great tutorial on how to easily wash leeks here! Stir and cook for several minutes until slightly soft.
  6. Once your veggies are done, layer them in a baking dish. Drizzle them with tamari, fresh cracked pepper, and crumbled cheese.
  7. Broil at 500 degrees until the cheese is golden brown. Let cool and serve!
  8. You can also cover your dish with a lid or aluminum foil if you want a creamier, saucier consistency more similar to a casserole. I think it would be great either way. I loved the crust that develops from broiling but might try covering it this winter when I'm craving heartier foods.

Quinoa Superfood Bowl

Quinoa Superfood Bowl via Linda Wagner

This easy quinoa superfood bowl will make you feel like a million bucks…and it tastes good to boot! Here’s a breakdown of jut how awesome this bowl is:

Quinoa – Excellent source of protein, rich in fiber, iron, lysine, magnesium, Riboflavin (B2), and manganese.

Asparagus – Good source of fiber, protein, antioxidants, vitamin K, inulin, vitamin A, potassium, and is excellent for cleansing the kidneys and boosting the immune system.

Beets – Rich in potassium, magnesium, fiber, phosphorus, iron, vitamins A, B & C, beta-carotene, beta-cyanine, and folic acid. Great for cleansing the liver, supporting mental health, digestion, energy, and virility.

Carrots – Rich in beta-carotene (great for vision), excellent for skin, anti aging, supporting the immune system and heart health.

Chickpeas – Excellent source of fiber, protein, manganese, iron, magnesium, antioxidants and folate. They are great for supporting healthy blood sugar, digestion, immune system and bone health.

Quinoa Superfood Bowl via Linda Wagner

Flax Seeds – Rich in Omega-3 Fatty Acids which protect our bodies from inflammation. Inflammation plays a crucial role in many chronic diseases including heart disease, arthritis, asthma, diabetes, and cancer. Also rich in antioxidants, B vitamins, magnesium, and manganese.

Sesame Seeds – Great source of calcium, manganese, copper, iron, phosphorus, calcium, vitamin E and zinc. The zinc in sesame seeds promotes bone health and prevents osteoporosis later in life.

Almonds – Support heart health, healthy cholesterol, bone health, immune system, healthy skin, inflammation, blood pressure, blood sugar and energy.

That’s a lot of amazing nutrition in one little bowl! Think how amazing you could feel if you based all your meals around the most nutrient dense meals! It’s kind of incredible if you think about it!!

Quinoa Superfood Bowl via Linda Wagner

One thing I always say is that “it’s all about the sauces“. Quinoa and steamed vegetables would be pretty boring without some flavorful sauces to bring them to life!! I had some leftover pesto in the freezer from this recipe, a little bit of hummus and some sriracha that I added for some serious kick!! I also tossed the quinoa with some flax seeds, black & white sesame seeds, and slivered almonds from crunch and healthy fats.

This is such an all-around meal with lots of protein, healthy fats, vitamins, minerals, and antioxidants. If you want some extra protein you could add some almond crusted chicken or grilled fish but it’s actually very filling on it’s own!

Quinoa Superfood Bowl via Linda Wagner

Linda’s Quinoa Superfood Bowl

You’ll need:

  • 1 bunch asparagus
  • 4 large beets peeled and cubed – I bought mine ready to use from Trader Joe’s
  • 1 cup shredded carrots
  • 2 cups cooked quinoa (I used a mix of white, black, and red quinoa)
  • 2 Tbs flax seeds
  • 2 Tbs sesame seeds
  • 2 Tbs slivered almonds
  • hummus – I used store bought, you can also use this bean-free recipe.
  • spicy kale & walnut pesto
  • sriracha

For the quinoa: In a pot over medium heat, bring 4 cups of water to a boil. Add quinoa and a dash of sea salt and cook covered until all the moisture is absorbed, about 15mins. Remove from heat and keep covered.

In fill a saucepan about 1/2 inch with water and a dash of sea salt and bring to a boil. Cut white ends off asparagus and add the tips to boiling water, cover, and let cook for about 2 mins or until soft but still firm. Drain water and rinse with cold water to stop the cooking process. Cut into one inch sections.

Assembly: Toss your quinoa with flax seeds, sesame seeds and almonds. Then layer all your veggies in a large bowl and dress with pesto, hummus and sriracha. Or, if you’re like me, just mix everything together and enjoy!!

Quinoa Superfood Bowl via Linda Wagner

I suggest making a large portion to last all week. You can have it on it’s own or put on top of a big kale or spinach salad. You can use any veggies you have on hand and/or any other sauces that you love! Quinoa bowls are so easy to make, delicious, and super filling! You can see all of my quinoa recipes here.

Quinoa Superfood Bowl via Linda Wagner

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5.0 from 1 reviews
Quinoa Superfood Bowl
 
Prep time
Cook time
Total time
 
Author:
Serves: 4[img:1]
Ingredients
  • 1 bunch asparagus
  • 4 large beets peeled and cubed - I bought mine pre cooked from Trader Joe's
  • 1 cup shredded carrots
  • 2 cups cooked quinoa (I used a mix of white, black, and red quinoa)
  • 2 Tbs flax seeds
  • 2 Tbs sesame seeds
  • 2 Tbs slivered almonds
  • hummus - I used store bought, you can also use this bean-free recipe.
  • spicy kale & walnut pesto
  • sriracha
Instructions
  1. For the quinoa: In a pot over medium heat, bring 4 cups of water to a boil. Add quinoa and a dash of sea salt and cook covered until all the moisture is absorbed, about 15mins. Remove from heat and keep covered.
  2. In fill a saucepan about ½ inch with water and a dash of sea salt and bring to a boil. Cut white ends off asparagus and add to boiling water, cover, and let cook for about 2 mins or until soft but still firm. Drain water and rinse with cold water to stop the cooking process. Cut into one inch sections.
  3. Assembly: Toss your quinoa with flax seeds, sesame seeds and almonds. Then layer all your veggies in a large bowl and dress with pesto, hummus and sriracha. Or, if you're like me, just mix everything together and enjoy!!

Superfood Salad Recipe for Weight Loss

Everyday Superfood Salad Recipe for Weight Loss

I’ve been so inspired by all the delicious fall recipes floating around the internet lately!! I LOVE root veggies and winter squash so I’m getting excited about coming up with more of these great fall inspired recipes! Last night I realized that it was the first time I had used my oven in months!! I was so excited to fill the house with the smell of roasted sweet potatoes. There’s something so nostalgic about the smell of potaoes cooking in the oven on a cool autumn evening.

This delicious salad is loaded with superfoods and hearty enough to satisfy even the biggest appetites! From one of my favorite home reference books on nutrition “Healing With Whole Foods“, here are the health benefits of each of the ingredients of this superfood salad:

  • Beets: excellent for heart health, circulation, acts as a blood purifier, supports healthy liver function, great for digestion, and hormones! Carrots + Beets are said to be great for menopause! 
  • Sweet Potatoes: natural detoxifier, supports the kidneys, rich in vitamin A, great for breast milk production in lactating women, and great for inflammation.
  • Kale: great for the stomach and digestion, rich in minerals, eases lung congestion, great source of chlorophyll, calcium, iron, and vitamin A
  • Quinoa: Rich in protein, strengthening for the whole body, supports kidneys, has more calcium than milk, excellent source of iron, phosphorous, B vitamins, and vitamin E.
  • Avocado: great for healthy liver function, lungs, intestines, a natural source of lecithin (a brain food), contains easily digested fats, rich in copper which aids in red blood cell formation, great for nursing mothers, wonderful for skin, also used as a remedy for ulcers.
  • Sweet Peas: support the spleen, pancreas, and stomach, great for digestion, support healthy liver function, also great for spasms, edema, constipation, and boils.
  • Pine Nuts: lubricate the lungs and intestines, helpful with dizziness, dry cough, and constipation. Good source of vitamin E and essential fatty acids.
  • Pumpkin Seeds: valuable source of zinc and omega 3 fatty acids, supports healthy urinary function, acts as a natural diuretic, can be used for motion sickness, nausea, impotency and swollen prostate.
  • Arugula: rich in vitamins A, C, and K, supports mineral absorption

With all of these amazing health benefits, this is the perfect time to be eating this salad regularly! It’s your body’s first defense against cold and flu season!

Everyday Superfood Salad Recipe for Weight Loss

Superfood Salad

You’ll need:

  • 3 sweet potatoes peeled and cubed
  • 3 large beets peeled and cubed
  • 1 head of kale, ripped into tiny pieces
  • 2 large handfuls of baby arugula
  • 1 avocado, diced
  • 1/2 a bag of frozen peas, thawed
  • 2 cups cooked quinoa (I used a mix of white, black, and red quinoa)
  • 2 Tbs pine nuts
  • 2 Tbs pumpkin seeds
  • olive oil
  • sea salt and fresh cracked pepper

For the quinoa: In a pot over medium heat, bring 4 cups of water to a boil. Add quinoa and a dash of sea salt and cook covered until all the moisture is absorbed, about 15mins. Remove from heat and keep covered.

For the roasted beets and sweet potatoes:  Place veggies in a ziplock bag and drizzle with a small amount of olive oil. Seal the bag and shake ingredients until veggies are fully coated. Spread evenly onto a baking sheet lined with foil and roast for 35 to 40 minutes. Use a spatula or wooden spoon to flip your veggies about halfway through. Cook until vegetables are cooked through and slightly browned.

Assembly: Layer all your ingredients in a large bowl and toss with fresh cracked pepper and a dash of your favorite vinaigrette dressing (mine is Garlic Expressions available at most grocery stores).

Be prepared to lose your mind at how tasty this salad is. It is really, really, really good and it’s LOADED with SO MUCH amazing nutrition! You may want to double the recipe so you have lots of leftovers like I did; I’ve been eating this for lunch and dinner for the last three days! I just can’t get enough!! For extra detox and immune boosting, serve it with a glass of my magical Ginger Turmeric Detox Tea!

You can see all of my delicious salad recipes here. If you’re interested in doing a fast, effective 7 day cleanse with salads and smoothies, go here!

5.0 from 3 reviews
Superfood Salad Recipe for Weight Loss
 
Author:
Cuisine: vegetarian, healthy, vegan, weight loss, lunch, dinner
Ingredients
  • 3 sweet potatoes peeled and cubed
  • 3 large beets peeled and cubed
  • 1 head of kale, ripped into tiny pieces
  • 2 large handfuls of baby arugula
  • 1 avocado, diced
  • ½ a bag of frozen peas, thawed
  • 2 cups cooked quinoa (I used a mix of white, black, and red quinoa)
  • 2 Tbs pine nuts
  • 2 Tbs pumpkin seeds
  • olive oil
  • sea salt and fresh cracked pepper
Instructions
  1. For the quinoa: In a pot over medium heat, bring 4 cups of water to a boil. Add quinoa and a dash of sea salt and cook covered until all the moisture is absorbed, about 15mins. Remove from heat and keep covered.
  2. For the roasted beets and sweet potatoes: Place veggies in a ziplock bag and drizzle with a small amount of olive oil. Seal the bag and shake ingredients until veggies are fully coated. Spread evenly onto a baking sheet lined with foil and roast for 35 to 40 minutes. Use a spatula or wooden spoon to flip your veggies about halfway through. Cook until vegetables are cooked through and slightly browned.
  3. Assembly: Layer all your ingredients in a large bowl and toss with fresh cracked pepper and a dash of your favorite vinaigrette dressing (mine is Garlic Expressions available at most grocery stores).
  4. Be prepared to lose your mind at how tasty this salad is. It is really, really, really good and it's LOADED with SO MUCH amazing nutrition! You may want to double the recipe so you have lots of leftovers like I did; I've been eating this for lunch and dinner for the last three days! I just can't get enough!!

  Superfood Salad Recipe for Weight Loss

I hope you enjoy this recipe as much as I did!! Remember that all veggies are nutritious superfoods! Simply adding one veggie to each meal of your day can make a HUGE difference in your health! For more fast, easy superfood meals and snacks that the whole family will love, check out my new EBook! It’s available NOW for just $9.99!!

Have questions or need recommendations? Leave them in the comments below! xo

Healthy Kids EBook

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 For more healthy living tips and recipes please subscribe to this blog, follow me on twitterLOVE me on facebook, subscribe to my YouTube channel, follow me on Pinterest, OR if you are interested in getting started on your own weight loss journey with a one-on-one consultation, shoot me an email!

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My Secret Ingredient to an Amazing Salad

pickled onions add amazing ZIP to your salads!! and they are so easy to make!!

I’ve been on a pretty major salad kick lately. After all the Memorial Day festivities and treats (ie. unhealthy food and alcohol) my body was begging for some serious greenery! I may be a nutrition coach, but I like to let loose every now and again too! Life is all about balance, so if you have some not-so-healthy days, balance them out with an equal number of uber healthy days. Your body will thank you!!

Salads are a great way to re-alkalize the system and flood your cells with much needed minerals after a celebratory weekend. The key is to make your salads taste GOOD. The easiest way to do this is to make an incredibly delicious salad dressing and the other is pickled onions!! They will add some serious zing to your dishes and liven up any salad.

pickled onions add amazing ZIP to your salads!! and they are so easy to make!!

pickled onions add amazing ZIP to your salads!! and they are so easy to make!!

Pickled Onions

This recipe is adapted from David Lebovitz. You’ll need:

1. In a small, nonreactive saucepan, heat the vinegar, sugar, salt, seasonings and chile until boiling.

2. Add the onion slices and lower heat, then simmer gently for 30 seconds.

3. Remove from heat and let cool completely.

4. Transfer the onions and the liquid into a jar then refrigerate until ready to use.

Storage: The onions will keep for several months, but I find they’re best the week they’re made.

pickled onions add amazing ZIP to your salads!! and they are so easy to make!!

For the base of this salad I used fresh salad greens: arugula, kale, and swiss chard from the farmer’s market – if you haven’t already, be sure to visit your local farmer’s market, fresh produce is amazing right now and only going to get better!! Then topped the greens with shredded carrots, fresh corn, cherry tomatoes, marinated beets (these were store bought from the salad bar @ Whole Foods), sunflower sprouts, and my secret ingredient –> pickled onions! I used this Avocado, Cilantro, Lime dressing to top it all off and OMG, one of the best salads EVER!! It’s easy to get back on the wagon when your meals taste this good!!

Your pickled onions are also delish served with meats, fish, with mexican food, or on top of roasted veggies. Enjoy!!

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 Interested in one-on-one Nutrition & Lifestyle Coaching with Linda? Click here and here for details on how to get started.

 For more healthy living tips and recipes please subscribe to this blog, follow me on twitterLOVE me on facebook, subscribe to my YouTube channel, follow me on Pinterest, OR if you are interested in getting started on your own weight loss journey with a one-on-one consultation, shoot me an email!

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Amazing Health Benefits of Chopped Salad

Summer is here...time to get ready! The amazing health & weight loss benefits of Chopped Salad!

Summer is fast approaching and one of my favorite “get slim quick” secrets is a chopped raw veggie salad. Raw veggies are packed with nutrition but they are also packed with fiber which plays a vital role in weight loss!

Fiber is only found in foods from plants, such as beans, grains, vegetables, and fruits. It passes through the body with very little change in the digestive system. That means that fiber provides few or no calories, in addition to having many health benefits.

Fiber provides many benefits. While maintaining the health of the digestive tract, it also lowers the risk of certain cancers, heart disease, and diabetes. It helps control the appetite, so it’s easier to keep weight in check. Because it is found only in plant foods, vegetarians tend to have very high fiber intakes, which may be one of the reasons vegetarians are generally healthier and slimmer than meat–eaters. (source)

A high-fiber diet has many benefits, which include:

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
  • Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
  • Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.
  • Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
  • Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food. (source)

Summer is here...time to get ready! The amazing health & weight loss benefits of Chopped Salad!

For this recipe you’ll need:

  • assorted chopped greens – I used romaine, spinach, kale, parsley and arugula
  • veggies of choice – I used shredded carrots, cauliflower, and beets, diced celery, halved grape tomatoes, sunflower sprouts, and avocado
  • vinaigrette dressing of choice – I used my own Liquid Gold recipe

Simply layer all your ingredients together in a large salad bowl and ENJOY!! This makes a great lunch or dinner meal and the best part?! You can have as much of it as you want!! There is no limit on the quantity! You can also mix it up by using different kinds of veggies.

Summer is here...time to get ready! The amazing health & weight loss benefits of Chopped Salad!

 

Some other weight loss salads you’ll love:

Remember to Fiber-Up and enjoy!!

 Looking for a fast easy detox plan? I’ve got everything you need to get started! Check out my step by step programs here.

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