Broccoli Cauliflower Salad

This Broccoli Cauliflower Salad is light and refreshing, being a perfect addition to your spring menu.

Broccoli cauliflower salad with red onions and almonds in a white bowl

Now that the weather is finally warming up here in NJ, my cooking methods start to shift. Roasting is one of my favorite cooking methods for vegetables, but as the weather warms I begin to not use my oven as frequently.

cold broccoli and cauliflower salad with red onions

All winter long I’ve been on a roasted broccoli kick. Broccoli was on my shopping list every week. I am surprised I didn’t get sick of it after a while. This time when I grabbed the broccoli from the fridge, I knew I wanted to do something different.

Instead of roasting this head of broccoli, this time I steamed it. Steaming was never my favorite until I figured out how to perfectly steam broccoli to my liking. Before steamed veggies would always be a little blah and mushy. I like a good crunch to them. Now I gently steam them, then shock them to keep their crisp.

broccoli cauliflower salad in a white bowl

Culinary term: Shocking

“Shocking” is a culinary term that refers to a rapid change in temperature, usually caused by plunging the food into an ice bath.  It’s most often used with veggies that are being steamed or boiled.

Oh, don’t forget about the cauliflower. I steamed and shocked that too to keep some crunchy texture to those florets too. This salad is so refreshing and a perfect addition to your spring menu.

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Broccoli Cauliflower Salad in a white bowl

Broccoli Cauliflower Salad

  • Author: Chef Julie Harrington, RD
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 810 1x
  • Category: side dish
  • Method: No Cook
  • Cuisine: American

Description

This Broccoli Cauliflower Salad is light and refreshing, being a perfect addition to your spring menu.


Ingredients

Scale
  • 2 cups cauliflower, cut into florets
  • 2 cups broccoli, cut into florets
  • 1 red onion (small), thinly sliced
  • 1/2 cup almonds, chopped
  • 2 tablespoons feta cheese
  • 1 lemon, zested and juiced
  • 1/4 cup olive oil
  • 1 teaspoon Dijon mustard
  • salt and pepper, to taste

Instructions

  1. In a large pot, steam cauliflower and broccoli in a steamer basket for about 3-4 minutes. Remove from pot and plunge in an ice bath or run under cold water (to stop the cooking process). Drain well and place in a large salad bowl.
  2. In a small bowl, whisk together lemon juice, lemon zest, olive oil, dijon mustard, and season with salt and pepper.
  3. Add red onion, almonds, and feta cheese to the broccoli and cauliflower. Toss together with the dressing.

Notes

Don’t love raw red onions? Try adding pickled onions instead!

Keywords: salad, broccoli, cauliflower, side dish, fresh

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Roasted Root Vegetable Power Bowl

A comforting, satisfying plant-based bowl, this Roasted Root Vegetable Power Bowl is the perfect colorful fall dinner to cozy up to on a chilly night. 
Fall is my favorite season! I just love the cool, crisp weather, the beautiful fall foliage, and of course the food!
Roasted Root Vegetable Power Bowl via RDelicious Kitchen @RD_Kitchen
This time of year, I find myself roasting vegetables daily. Roasting is one of my favorite cooking methods for veggies, but there’s something about cracking the windows on a cool fall evening and cozying up with fluffy blankets with a warm comforting meal.
Recipe ReDux members were challenged to create a plant protein power bowl, packed with protein, fiber and color, plant power bowls are trendy and delicious.
Roasted Root Vegetable Power Bowl via RDelicious Kitchen @RD_Kitchen

I decided to use sorghum as my whole grain in this recipe because I was inspired when I met Katie Cavuto, RD at the sorghum booth at FNCE this past weekend. She just released a new cookbook “Whole Cooking and Nutrition” and I was able to sample her sorghum recipe.
Roasted Root Vegetable Power Bowl via RDelicious Kitchen @RD_KitchenHave you ever used sorghum before? When I counsel clients, I encourage them to expand their variety of whole grains in their diet. I often see that their first swap is switching white bread to whole wheat bread or white rice to brown rice, which is great, but I don’t want them to just stop there.
Ancient grains, like sorghum, have more nutrition bang for your buck. Sorghum, which doesn’t have an inedible hull like some other grains, is commonly eaten with all its outer layers, thereby retaining the majority of its nutrients. One serving of sorghum contains 5 grams of fiber and is a good source of iron!
Roasted Root Vegetable Power Bowl via RDelicious Kitchen @RD_Kitchen
I absolutely love how colorful this recipe is. More colors = more nutrients. Another plus is it’s so simple to make. Simply place your veggies on a pan to roast as you prep the remaining ingredients.
If you want a shortcut, you can use Love Beets instead of the mess of peeling beets at home. Love Beets come peeled, steamed and vacuum packed.

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Roasted Root Vegetable Power Bowl

Roasted Root Vegetable Power Bowl

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4 1x

Ingredients

Scale
  • 2 sweet potatoes, chopped
  • 4 beets, peeled and chopped
  • 4 carrots, peeled
  • 2 tablespoons olive oil, divided
  • 1 bunch Swiss chard, roughly chopped
  • 1 tablespoon garlic powder
  • 1 tablespoon apple cider vinegar
  • 1 cup sorghum
  • 4 cups water
  • 1/4 cup hummus (your favorite flavor!)
  • 1/4 cup goat cheese, crumbled
  • salt and pepper, to taste

Instructions

  1. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Toss sweet potatoes and beets with 1 tablespoon olive oil and sprinkle with salt and pepper. Bake for 15 minutes.
  2. Using a peeler, create long strands of carrots. Remove vegetables from oven, add carrots and toss. Bake for an additional 10-15 minutes until vegetables are fork tender. Remove from oven.
  3. In a large bowl, massage Swiss chard leaves with olive oil and apple cider vinegar. Add garlic powder, salt and pepper. Add Swiss chard on a large baking sheet. Roast for 10 minutes until Swiss chard is tender (not crispy).
  4. As vegetables are roasting, cook the sorghum. Add sorghum and water to a pot. Bring to a boil; cook 5 minutes. Turn heat down to low; cover and cook for about 45 minutes or until tender-firm. (for an extra boost of flavor, add a splash of vegetable stock with the water) Season with salt and pepper.
  5. Assemble your bowls, by adding sections of sweet potatoes, beets, carrots, Swiss chard, and sorghum. Add a dollop of hummus and sprinkle with goat cheese. Serve warm.

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RDelicious Kitchen @RD_Kitchen
Roasted Root Vegetable Power Bowl via RDelicious Kitchen @RD_Kitchen


16 Sensational Salads

Salad doesn’t have to be boring. Spruce up your salad with these 16 Sensational Salad recipes!
16 Sensational Salads via RDelicious Kitchen @rdkitchen
I typically pack a salad for work. I think it’s an easy (and delicious way) to help reach the recommended five fruits and vegetables per day. Salads do not have to be boring. I turned to some of my favorite bloggers to find sensational salads that can definitely make salads for lunch more exciting! Enjoy 🙂

16 Sensational Salads via RDelicious Kitchen @rdkitchen(source)

Spring Roasted Radish, Mozzarella and Basil Salad via My Cape Cod Kitchen
Southwest Salad with Crispy Barbecue Cauliflower via Avocado a Day
Steak Cob Salad via The Lean Green Bean
Tuscan Kale and Apple Salad via The Foodie Physician

16 Sensational Salads via RDelicious Kitchen @rdkitchen(source)

Citrus Beet Salad with Champagne Vinaigrette Dressing via RDelicious Kitchen
Mediterranean Salad with Crispy Garlic Chickpeas via Uproot Kitchen
Lightened-Up Caesar Salad via Real Mom Nutrition
Grilled Cantaloupe Salad with Blueberry Ginger Vinaigrette via Healthy Made Easy

16 Sensational Salads via RDelicious Kitchen @rdkitchen(source)

Shredded Brussels Sprouts Salad with Toasted Almonds via Delicious Knowledge
Kale and Strawberry Salad with Kefir Buttermilk Dressing via The Foodie Dietitian
Asian Chopped Salad with Spicy Peanut Dressing via MJ & Hungryman
Rainbow Rotisserie Chicken Salad via Spicy RD

16 Sensational Salads via RDelicious Kitchen @rdkitchen(source)

Quinoa, Pear, and Spinach Salad in a Jar via Hummusapien
Red Salad with Lemony Vinaigrette via Food Confidence
Grapefruit Kale Salad via Dietitian Debbie
Broccoli Kale Salad via Love & Zest

Signature

Citrus Beet Salad with Champagne Vinaigrette Dressing

Add a pop of color and fresh flavors with this Citrus Beet Salad with a Champagne Vinaigrette Dressing.
Citrus Beet Salad with Champagne Vinaigrette Dressing via RDelicious Kitchen @rdkitchenOne summer in high school, I worked for this catering company and they had this citrus salad on the menu that majority of customers ordered. One busy weekend, there a bunch of catering events scheduled and I was working the prep station, segmenting hundreds of citrus. I became pretty speedy at the process. By segmenting citrus away from the connective membrane makes it more tender and visually appealing, especially for a salad.
Citrus Beet Salad with Champagne Vinaigrette Dressing via RDelicious Kitchen @rdkitchenBeets have a very distinct earthy flavor. By adding something acidic, like citrus fruit, it offsets it by giving the beets a sweeter note.
Beets contain two important nutrients that can help lower blood pressure: potassium and nitrate. Potassium works with sodium to maintain the volume of blood in circulation steady. More sodium in the body means more water, more blood volume and higher blood pressure. Consuming more potassium helps flush sodium out of our system, lowering blood pressure.
Citrus Beet Salad with Champagne Vinaigrette Dressing via RDelicious Kitchen @rdkitchen

I just love the bright colors the ingredients in this salad bring. More colors, more nutrients!
Citrus Beet Salad with Champagne Vinaigrette Dressing via RDelicious Kitchen @rdkitchen

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Citrus Beet Salad with Champagne Vinaigrette Dressing on a white platter

Citrus Beet Salad with Champagne Vinaigrette Dressing

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4 1x

Ingredients

Scale
  • 3 beets, greens and stems removed
  • 1 grapefruit, cut into segments
  • 1 orange, cut into segments, reserving 1 tablespoon of juice and the zest
  • 1 tablespoon olive oil
  • 1 tablespoon champagne vinegar
  • 1/2 tablespoon honey
  • pinch of salt and pepper
  • 2 cups arugula
  • 1/4 cup toasted walnuts

Instructions

  1. Preheat oven to 425 degrees. Scrub beets clean under cold water. Wrap each beet in tin foil. Place on a baking sheet; bake until beets are slightly soft to the touch, 45 minutes to 1 hour depending on their size. Cool beets in packets, then rub off skins (use a paring knife for tough spots). Quarter each beet.
  2. In a small bowl, whisk together olive oil, champagne vinegar, honey, orange juice, salt, and pepper.
  3. In a large bowl, combine the beets and arugula. Drizzle half the vinaigrette over the beet arugula mixture and toss to combine.
  4. Top with grapefruit segments, orange segments, and walnuts. Drizzle the remaining vinaigrette on top. Garnish with orange zest.

Notes

Time-saving tip: Use Love Beets (See Supermarket RD’s Picks), which are already cooked and steamed.

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Signature

Warm Kale Salad with Delicata Squash and Pomegranate

When you’re looking for a switch from the fall favorite butternut squash, try a new variety like a delicata squash. Start with this Warm Kale Salad with Delicata Squash and Pomegranate that just screams fall!

Warm Kale Salad with Delicata Squash and Pomegranate via RDelicious Kitchen @rdkitchen
Butternut squash and spaghetti squash are very popular this time of year but can be intimidating. Sometimes they are a little hard to cut and peel. There are some really great how-to videos to help, but if you are looking for a squash that is a little easier to work with, try delicata squash!
Delicata squash has a thinner skin, plus the flesh in a little softer, making it much easier to cut through. No need to even peel the skin, it will crisp up when roasted.
Warm Kale Salad with Delicata Squash and Pomegranate via RDelicious Kitchen @rdkitchen
All squashes provide vitamin A and vitamin C, some of the B vitamins and are a good source of fiber. One cup of cooked squash contains about 100 calories. Deep-colored squashes offer the most beta-carotene.
Some squashes can be so large in size. When you are only cooking for 1 or 2 it can be a tad overwhelming and you can be eating squash for breakfast, lunch, and dinner just to not be wasteful. Delicata squash is smaller in size, which can be helpful.
Warm Kale Salad with Delicata Squash and Pomegranate via RDelicious Kitchen @rdkitchen

I’m all about the less mess in the kitchen. Fewer pots and pans I have to wash, I am a happier girl. I was going to saute the kale in a pan to warm and wilt, but no need! Just add the kale right on top of the squash roasted during the last few minutes of cooking. This recipe is served warm, but it was just as delicious the next day as leftovers for lunch.

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Warm Kale Salad with Delicata Squash and Pomegranate on a white plate

Warm Kale Salad with Delicata Squash and Pomegranate

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35 minutes
  • Yield: 4-6 1x
  • Category: Salad

Description

When you’re looking for a switch from the fall favorite butternut squash, try a new variety like a delicata squash. Start with this Warm Kale Salad with Delicata Squash and Pomegranate that just screams fall!


Ingredients

Scale
  • 1 large bunch (about 6 cups) kale
  • 2 tbsp olive oil, divided
  • 1 tbsp pomegranate juice
  • 1 tbsp balsamic vinegar
  • 1 tsp dijon mustard
  • 1/2 shallot, minced
  • salt and pepper
  • 1 small delicata squash
  • 1/4 cup pomegranate seeds
  • 1/4 cup pecans, toasted

Instructions

  1. Pre-heat oven to 400 degrees F.
  2. Remove kale from stems, rinse, and pat dry.
  3. In a large bowl, whisk together 1 tbsp olive oil, pomegranate juice, balsamic vinegar, & dijon mustard. Stir in minced shallot. Season with salt and pepper. Add kale to the bowl, and massage kale leaves. Set aside.
  4. Cut the delicata squash lengthwise, scoop out seeds, then slice in 1/4 inch slices horizontally. Place on a baking sheet in an even layer. Drizzle with the remaining 1 tbsp of olive oil. Bake in the oven for 20 minutes, turning halfway through until browned and fork tender.
  5. The last 3 minutes, place kale directly on top of the squash and drizzle any remaining dressing. Cook to just let the kale wilt, and warm through.
  6. Toss kale and squash in a large bowl. Top with pomegranate seeds and pecans.
  7. Serve warm.

Keywords: delicata squash, kale, fall, salad

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of julieharringtonrd.com

Cucumber, Tomato, & Chickpea Salad

I love roasting veggies, but the last thing I want to do is turn in the oven in the summer. Enjoy your veggies with this no-cook cucumber, tomato, & chickpea salad.

Cucumber, Tomato, Chickpea Salad via RDelicious Kitchen @rdkitchenHow was everyone’s 4th of July weekend? 4th of July is one of my favorite holidays. Friends, family, and good food.. what else do you need?
It’s tradition that every year my family goes to a 4th of July parade in my grandparents hometown in the morning. My Grandpa gets up super early and lines up chairs for everyone to secure a good viewing spot of the parade.
4th of july paradeOur spot in toward the end of the parade, which gives us plenty of time to enjoy breakfast together before heading over to our spots. The parade hasn’t really change much from year to year and we know which town’s fire trucks are the loudest, which organizations will be there, which groups carry the water guns to take cover, and my cousin’s favorite .. who throws the candy.
You know it’s the end of the parade, when the Bahama Mamas band is playing as they are always the last part of the parade. I keep joking around that my future wedding the Bahama Mamas will be playing.. I’m only kind of kidding.
It’s tradition!
Cucumber, Tomato, Chickpea Salad via RDelicious Kitchen @rdkitchenAfter the parade we came back to my parents house for pool time & BBQ, with more friends and family. We grilled the traditional barbecue fair of burgers (including my turkey burgers) and hot dogs. My aunt brought her famous macaroni salad and I made this cucumber, tomato, & chickpea salad.

Cucumber, Tomato, Chickpea Salad via RDelicious Kitchen @rdkitchenThis side dish is perfect for the summer time. It can be prepped and ready in under 10 minutes without turning on the oven during the summer heat. You can even turn this salad into a meal. Chickpeas are a plant based protein packing in plenty of protein and fiber.

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Tomato Cucumber Salad in a white and blue bowl

Cucumber, Tomato, Chickpea Salad

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 10 mins
  • Total Time: 10 mins
  • Yield: 12 1x

Ingredients

Scale
  • 2 English cucumbers
  • 1 pint cherry tomatoes
  • 1 (15 oz.) can chickpeas
  • 1/2 cup feta cheese
  • 1 tbsp dried parsley
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • salt & pepper

Instructions

  1. Prep all ingredients: peel cucumbers and dice, half cherry tomatoes, drain and rinse chickpeas.
  2. Toss cucumbers, tomatoes, chickpeas, feta cheese, parsley, olive oil, lemon juice, salt & pepper in a large bowl.
  3. Adjust seasonings, to taste and serve.

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Signature

Blood Orange & Freekeh Salad

Tired of boring salads? Spruce up your salad with this Blood Orange & Freekeh Salad recipe.

Blood Orange & Freekeh Salad - Recipe by Julie @ RDelicious Kitchen @rdkitchen

Is anyone else as sick of the snow as much as I am? If you live in the northeast like me, you know what I mean..
Move over Winter, bring on Spring. My warm bowls of soup cravings have past and now my cravings have moved on to fresh colorful salads.
Blood Orange & Freekeh Salad - Recipe by Julie @ RDelicious Kitchen @rdkitchen
I typically always pack a salad for lunch. It’s a sure way I will meet my fruit/veggie quota for the day. Someone I work with noticed my salad routine and asked if I ever got bored of salad every day. Honestly, no! But it’s because I don’t pack a plain ole salad. The key is to pumping it up with various colors, textures, and flavors!

Blood Orange & Freekeh Salad - Recipe by Julie @ RDelicious Kitchen @rdkitchen
I always like to make sure I have a balance of protein, carbohydrates, fats, and plenty of fiber for the salad to keep me full through the afternoon.
Get adventurous! Find foods in your grocery store that you may not always pick up week to week. Blood oranges are fantastic and if you like navel oranges, you’ll definitely enjoy these too!

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Blood Orange & Freekeh Salad with a green napkin

Blood Orange & Freekeh Salad

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4 1x

Description

Tired of boring salads? Spruce up your salad with this Blood Orange & Freekeh Salad recipe.


Ingredients

Scale
  • 1/4 cup freekeh
  • 4 cups arugula
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 1/4 cup unsalted walnuts
  • 1 pint yellow cherry tomatoes, halved
  • 1 blood orange, peeled and segmented
  • 1/4 cup dried pomegranate seeds
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • salt and pepper

Instructions

  1. Cook freekeh according to package directions. Let cool.
  2. In a large bowl, add the arugula. Add the chickpeas, walnuts, cherry tomatoes, blood orange, and dried pomegranates.
  3. Whisk together the olive oil and lemon juice. Season with salt and pepper.
  4. Toss to combine.

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 RDelicious Kitchen

Feta & Mint Watermelon Salad

I know there are many variations of this recipe. I like to keep it really simple – let the minimal ingredients develop powerful flavors that marinate together. The ingredients of this recipe contribute 3 out of the 5 taste sensations.

 So what are the 5 tastes you experience everyday when eating?

fajb_digital_taster_02_nov2013

There are five known tastes that are detected by taste buds: sweet, salty, sour, bitter, and umami. Although these tastes are detected by all taste buds, some regions of the tongue have a slightly higher sensitivity to some tastes than others.

  1. The sweet taste is created by carbohydrates such as sucrose and fructose, as well as artificial sweeteners such as aspartame and saccharine.
  2. The salty taste is generally created by salts containing sodium ions, such as sodium chloride (table salt) and sodium bicarbonate (baking soda). Salts containing potassium, lithium, and other alkali metal ions also produce a mildly salty flavor.
  3. Acidic compounds, such as citric acid and vinegar, produce sour flavors.
  4. Bitter flavors are produced by a variety of organic compounds and are generally considered an undesirable or unpalatable flavor. Many toxic chemicals produced by poisonous plants have a bitter taste, thus leading to the negative reaction to bitter foods.
  5. Umami, or savoriness, is the most recently discovered taste, found in foods that have a “meaty” taste due to the presence of the chemical glutamate. Meat, cheese, mushrooms, and the chemical monosodium glutamate (MSG) all contain glutamate.
    (source)

Feta & Mint Watermelon Salad

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Feta Mint Watermelon Salad

Feta & Mint Watermelon Salad

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 5 mins
  • Total Time: 5 mins
  • Yield: 6-8 1x
  • Category: Fruit, Salad, Fruit Salad

Description

Light and Refreshing Summer Salad. This salty and sweet combo adds a new twist to watermelon. Bring it to your next BBQ!


Ingredients

Scale
  • 6 cups watermelon, cubed
  • 1 cup feta cheese, crumbled
  • 1/4 cup fresh mint, minced
  • 1/4 cup fresh lime juice

Instructions

  1. Combine watermelon, feta cheese, and mint in a large bowl.
  2. Pour in lime juice and gently toss together.
  3. Serve immediately.

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Watermelon – Sweet

Feta Cheese – Salty

Lime juice – Sour

Feta & Mint Watermelon Salad 2

In Good Health,
Screen Shot 2014-07-12 at 12.35.16 PM

Recipe ReDux: Summer Salad with Lemon Chia Seed Dressing

I recently joined Recipe ReDux. What is Recipe ReDux you ask? As the first and only recipe challenge founded by registered dietitians,The Recipe ReDux is focused on taking delicious dishes, keeping them delicious, but making them better for you. Dietitians Regan Jones (of The Professional Palate Blog), Serena Ball and Deanna Segrave-Daly (both of Teaspoon Communications) founded the group on the belief that healthier eating should always taste delicious. As the Latin term “redux” means to revisit or reinvent, we are reinventing the idea of healthy eating with a taste-first approach. We aim to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover.


Screen shot 2013-06-21 at 8.38.03 AM.png


June 2013 Theme: Sowing Seasonal Seeds
No matter the season, a scattering of seeds can jazz up the flavor, texture and nutrition profile of just about any dish. Whether it’s a chilled chia seed pudding or a hearty roasted vegetable salad with a sunflower seed crunch, show us how you sow your favorite seeds in a recipe reflecting the season in your part of the globe.

It’s officially summer, so I created a fresh summer salad with a raspberry lemon chia seed dressing.

Summer Salad with Raspberry Lemon Chia Seed Dressing


Summer Salad with Raspberry Lemon Chia Seed Dressing RD1.jpg

 

Dressing

Ingredients:

1 (6 oz) container Chobani raspberry yogurt
1 tbsp agave nectar (can use honey)
lemon zest from one lemon
2 tbsp lemon juice
2 tbsp chia seeds
1/4 cup olive oil
1 tbsp water (if needed)

  

Directions:

1. Stir together the yogurt, agave nectar, lemon zest, lemon juice, and chia seeds.

2. Whisk in olive oil slowly and vigorously. Whisk in water if needed for a thinner consistency.

 

Salad ingredients:

  • Spinach/Arugula mix
  • Green apple
  • Raspberries
  • Feta or Goat cheese
  • Sunflower seeds

Summer Salad with Raspberry Lemon Chia Seed Dressing RD2.jpg

Enjoy!