Summer Fruit & Nut Salad with Farro

This recipe I wrote for the July 2017 issue of "Wayne Living Magazine":

SUMMER BERRY SALAD [makes 2 servings]

My favorite salads are those that combine dark lettuces with nuts and fruit. Though oftentimes, these can be a bit calorie dense and high in sugar. Here is my take on a restaurant-style summer berry salad that is full of healthy monounsaturated fats, whole grains, and nutrient packed produce. Just add a few ounces of a healthy protein on top like salmon to make it a super nutritious and well-balanced lunch or dinner!

Ingredients:

4 cups mixed lettuces and greens (lettuce, kale, chard, spinach)

1 cup blueberries and/or strawberries, sliced

½ medium onion, diced (tip: cook in microwave or on sauté pan to sweeten, then cool)

¼ c raw walnuts

½ medium avocado, sliced

1 cup Trader Joe’s 10 Minute Farro, cooked (or any cooked whole grain)

¼ c Bolthouse Farms Organic Raspberry Balsamic Vinaigrette (or any low-sugar, low-fat, simple dressing)

Directions:

1.      Cook farro according to package directions and cool.

2.      Mix greens, berries, onion, walnuts, and avocado in salad bowl.

3.      Add farro and toss with dressing.

* Serve with chicken, shrimp, or fish to make into a more of a substantial meal.

Nutritional Value* Per Serving: 440 calories, 18 g fat, 58 g carb, 12 g protein

*Analyzed by Diet Analysis Pro

Picture source: https://www.justapinch.com/recipes/salad/salad-other-salad/strawberry-blueberry-spinach-salad-dressing.html

Local Produce that's in Season: My article on Philly.com

How to: Add more seasonal local produce into your meals this summer

* Disclaimer: I did not get compensated or any kick-backs on the brand names I promoted.

Easy One Pan Chicken Dinner

This article appeared in the last Wayne Living Magazine Resident Recipe Section:

The thing I stress with all my clients is that, to be healthy, you must take the time to grocery shop and prepare your food, as well as take the time to be active throughout the day. There is no way around it, no magic bullet.  However, I realize that not everyone has several hours each day to cook, which is why I always encourage clients to cook in bulk at least once a week. Below is one of the easiest dishes to prepare, that will provide you with several meals worth of food and all the flavors combine to make the veggies taste delicious with no added fat! I make something like this at least once a week, and the leftovers last me quite a few meals. 

INGREDIENTS

• 3-4 cups chopped mixed  [non-starchy] vegetables (I often use a bunch of kale and slice up zucchini, onions, tomatoes, mushrooms, and broccoli- frozen vegetables are okay to use)
• 5-6 chicken breasts (I use Wegman’s individually wrapped family pack chicken breasts)
• 3 large sweet potatoes (poked with knife or fork to allow steam to escape)
• 1 cup low-sodium chicken broth
• Salt and pepper to taste
• Herbs to taste (I often dust with parsley, garlic, turmeric, and/or cilantro)

DIRECTIONS:

Lay mixed vegetables to cover the bottom of a 13” x 9” pan (or larger if you want to use more veggies). Place chicken breasts and sweet potatoes on top of vegetables. Pour the chicken broth over all the ingredients, then season accordingly. Cover the pan with tin foil and bake at 375 degrees for 1 hour, or until chicken is cooked through and potatoes are soft. 

TO SERVE: 

Take ½ - 1 chicken breast (depending on size) as your protein for the meal and serve with ½ a sweet potato and lots of veggies. Enjoy!

Picture Source: https://therealfoodrds.com/wp-content/uploads/2015/10/Sweet-Potato-Broccoli-Chicken-Bake-3-e1447878920589.jpg