Women's Wellness Plates

05/11/2023

04/11/2023

Healthy Ranch Chicken Salad

Ingredients:
1 lb Chicken Breast cut into small bite-sized pieces
1 Tbsp Olive Oil
4 Cups Packed Greens of choice
¼ Small Red Onion sliced
¾ Cup Cherry or grape tomatoes halved
½ English Cucumber sliced or chopped
1 Avocado sliced
⅓ Cup Corn Fresh or canned

Homemade Ranch Dressing
1 Cup Plain non-fat Greek yogurt
2-3 Cloves Garlic minced
2 Tsp Lemon Juice
2 Tbsp Onion finely chopped
1 Tbsp Dijon Mustard
2 Tbsp Fresh chives finely chopped
1 Tbsp Fresh parsley finely chopped
1 Tbsp Fresh dill finely chopped
Sea salt and pepper, to taste

Instructions:
1. Start with making the homemade ranch dressing. Add all the ingredients to a small jar, place the lid on, then shake to emulsify.
2. Pour about 1/3 of the dressing over the chicken and allow it to marinate for at least 15 minutes. Refrigerate the remaining dressing until ready to use.
3. Next, heat oil in a large non-stick pan, and add in the chicken in a single layer. Cook until golden brown and cooked through about 5-7 minutes.
4. To assemble the salad, add green to a large bowl. Top with remaining ingredients. Just before serving toss with the dressing and enjoy!

03/11/2023

Five Bean Salad

Ingredients:
15 oz. red kidney beans, rinsed and drained
15 oz. cannellini beans, rinsed and drained
15 oz. chickpeas, rinsed and drained
1 lb. fresh green beans
1 lb. fresh golden wax beans (or use 1,15 oz. can)
1 large red onion, finely sliced
3 Tbsps capers
1/3 cup fresh Italian parsley leaves, chopped

Dressing:
4 Tbsps extra virgin olive oil
4 Tbsps apple cider vinegar
2 Tbsps raw honey, or pure maple syrup
1 Tbsp Dijon mustard
3 cloves fresh garlic, minced
1 tsp dried oregano
1/4 tsp white pepper
1/2 tsp sea salt, or more to taste

Instructions:
1. Rinse the green and golden wax beans and trim off the ends, then cut them into about 1-1/2-inch pieces.
2. In a large saucepan fitted with a steamer basket, bring an inch of water to a boil.
Place your trimmed beans into basket, cover and cook until just tender crisp about 3-4 minutes. Allow to cool completely, or cool quickly in an ice bath immediately after steaming.
3. While the beans are steaming, gather all your dressing ingredients into a small glass bowl, then whisk briskly until all dressing ingredients are well combined.
4. Place all the prepared beans, onions, capers, into a large salad or serving bowl.
5. Drizzle your dressing on top and gently toss to coat well.
6. Garnish with fresh chopped Italian parsley.
7. Cover your bowl with a lid or plastic wrap, then refrigerate to enhance the flavors for at least 4 hours or overnight. If possible, toss your salad several times during the chilling process to keep everything coated with the dressing.
8. Prior to serving, taste test, then adjust your seasonings if desired.

Serve this salad cold. Stays good in the fridge for up to four days. Enjoy!

01/11/2023

Chickpea Chopped Salad

Ingredients

For The Salad:
1 red bell pepper, seeded and chopped
1 orange or yellow bell pepper, seeded and chopped
1 small red onion, finely diced
4 garden cucumbers, diced
2 cups cherry tomatoes, halved
a bunch of flat-leaf parsley, chopped
1 - 15 oz can chickpeas, rinsed and drained

For The Dressing:
3 Tbsps extra-virgin olive oil
3 Tbsps red wine vinegar, or apple cider vinegar
3 cloves fresh garlic, minced
2 tsps dried oregano
1/2 tsp sea salt, or to taste
1/2 tsp black pepper, or to taste

Optional:
1/2 cup crumbled feta cheese

Instructions
1. Start by preparing all of your fresh veggies. Chop the bell peppers, dice the onion and cucumbers, halve the tomatoes, and finely chop the parsley.
2. Rinse and drain your chickpeas.
3. In a large serving bowl add all of your prepared ingredients.
4. In a small jar add all the dressing ingredients and vigorously shake to combine, or whisk ingredients really well in a small bowl.
5. Pour this dressing over the salad and gently toss to combine.
6. Sprinkle your salad with crumbled feta if desired and enjoy!

Stays good in the fridge for 2-3 days.

01/11/2023

Mediterranean Inspired Chopped Salad

Ingredients:
1 large head romaine, chopped
2 cups cherry or grape tomatoes, quartered
2 medium cucumbers, diced
1 small red onion, diced
2 yellow or orange bell peppers, diced
a bunch of fresh parsley, finely chopped
3 fresh garlic cloves, pressed
2 Tbsps extra-virgin olive oil
2 Tbsps fresh lemon juice
sea salt and freshly ground black pepper, to taste

Instructions:
1. Wash all of your veggies, herbs, and lettuce well.
2. Allow to completely air dry or use a salad spinner to dry.
3. Chop all of your veggies as shown then place them in a large serving bowl.
4. Toss with the pressed garlic, oil, freshly squeezed lemon juice and season to your taste with sea salt and ground pepper.

Enjoy!

31/10/2023

Creamy White Bean + Crisp Chopped Veggie Salad

Ingredients:
2 x 15oz cans white beans, rinsed well and drained
8 mini seedless cucumbers, sliced
1 small red onion, finely diced
2 cups ripe cherry tomatoes, halved
1 yellow bell pepper, seeded and diced
1/2 cup pitted olives, halved
1 bunch of fresh parsley, chopped
1/2 bunch of fresh dill, chopped
1/3 cup freshly shaved parmesan cheese

Dressing:
1/4 cup mayonnaise
2 large garlic cloves, pressed
zest and juice of 1 large lemon
1 Tbsp white wine, red wine, or apple cider vinegar
sea salt and ground pepper, to taste

Instructions:
1. In a large bowl add your white beans.
2. Chop your veggies and herbs then add them to the bowl, together with the parmesan cheese.
3. In a small jar add all of your dressing ingredients and shake well to emulsify. Alternatively, you may whisk your dressing ingredients together really well in a small bowl.
4. Pour your creamy dressing over the salad and gently toss to combine.
5. Refrigerate the salad for 15 minutes to allow the flavors to combine, then toss again and serve.

Best enjoyed the day of making but stays good in the fridge for 2 days.
Enjoy!