Cobb Salad: A Quick, Easy Lunch or Dinner

I love Spring! This year, I started a small herb garden. Herbs and aromatic vegetables are a great way to add flavor to dishes without adding fat, sugar, or salt. Since I am a clinical dietitian (aka I work mainly in a hospital setting), I have many patients who are trying to limit added fat, added sugar, or sodium in their diet for various health reasons. 

So this week, I am sharing some healthy recipes that are limited in added sugar, added saturated fat, or sodium. These recipes are healthy and full of flavor! How can that be?!? Well, we are using some fresh, seasonal ingredients. We are also going to be using local herbs (out of my garden) and aromatic vegetables to bring tons of flavor without all the fat, sugar, and salt. 

Today, I am featuring one of my favorite salads, a Chef Salad. It has vegetables, protein, and creamy avocado  It is a great salad to give your favorite carnivore . . . and maybe help them become an omnivore!

Ingredients
Spinach or Romaine lettuce
Avocado
Green onions
Ham
Turkey
Red onion or shallot
Hard boiled egg 
Vinaigrette (I used a olive oil and vinegar; it was delicious.)

Hard boil your eggs. I removed the yolk because I do not prefer the texture of hard-boiled egg yolk. Slice the egg whites. Set aside.
Sautee onions until golden brown and caramelized. I used shallot for a milder flavor, but I also like red onions in this salad.
Wash all your vegetables. 
Slice avocado. Chop green onions.
Warm ham and turkey. Cut meat into long strips making a chiffonade. 
Combine all the ingredients together. I choose to make this a composed salad by having all the ingredients grouped together. I love the blocks of color, and I think it looks appetizing.
Dress with vinaigrette before serving. Enjoy!

If you don't think this will fill you up, make a whole grain grilled cheese. You can even cut the grilled cheese into cubes to make grilled cheese croutons. Your kids will love it! 

I loved this salad so much that I brought it to work in a cool to-go container that my husband got me. It has separate storage for the salad greens, toppings, and dressing.

For even more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter .

Healthy RD Challenge: Day 3

How are you doing with the #HealthyRD Challenge? I hope you are doing well! Here's a reminder of what I've done for the Healthy RD Challenge: Day 1 and Day 2.

What is the Healthy RD Challenge?
This is my challenge for each of us to take one step a day on the road to being healthier . . . the healthy road or #HealthyRD if you will. If you participate in the #HealthyRD challenge, make sure you use the hashtag #HealthyRD and tag or tweet me, @RDtipoftheday, for a chance to be featured! I am sharing the five healthy choices I'm making each day this week. 

Healthy RD Challenge: Day 3
Today, I am going to meet the #5aDayChallenge, which is my #HealthyRD Day 3 healthy choice. I issued a #5aDayChallenge last summer as a way to encourage myself and others to eat 5 servings of fruits and vegetables per day.

I have the privilege of counseling children of all ages. The number one healthy dietary obstacle they face is eating enough fruits and veggies. Most children state that the taste of fruits and vegetables is the number 1 obstacle to meeting the #5aDayChallenge.

I also have the privilege of teaching several collegiate nutrition courses. My college students also have challenges to eating five servings of fruits and vegetables per day. My college students say lack of time (aka busyness) or lack of availability of fruits and vegetables are the two common obstacles to meeting the #5aDayChallenge.

I am a Registered Dietitian (RD). I encourage people to meet the #5aDayChallenge. I am a recovering picky eater. I, like everyone else, am busy. We all have budgets, time constraints, and obstacles that make it challenging to live a healthy lifestyle. However, we also know the importance of eating healthfully. So, I am taking the #5aDayChallenge to become a #HealthyRD (healthier registered dietitian). Who's with me?

How will you choose to be healthy today?

Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter . You can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.

If you enjoyed this post, you might enjoy:

 

Healthy RD Challenge Day 1

Healthy RD Challenge Day 2

4 Tips for Setting and Achieving Goals

Healthy RD Challenge: Day 2

How are you doing with the #HealthyRD Challenge? I hope you are doing well. Don't be discourage if you've hit some roadblocks on your journey to becoming healthier. Obstacles are a normal part of change. Here's a reminder of what I've done for the Healthy RD Challenge: Day 1.

What is the Healthy RD Challenge?
This is my challenge for each of us to take one step a day on the road to being healthier . . . the healthy road or #HealthyRD if you will. If you participate in the #HealthyRD challenge, make sure you use the hashtag #HealthyRD and tag or tweet me, @RDtipoftheday, for a chance to be featured! I am sharing the five healthy choices I'm making each day this week. 

Healthy RD Challenge: Day 2
Today, I worked on my garden, which is my #HealthyRD Day 2 healthy choice. My grandfather has a large garden . . . or a small farm depending on your viewpoint. I love the idea of growing things, but do not love the idea of meeting snakes in the garden. I do live in the South you know. I thought I would follow in my grandfather's footsteps with very small baby steps.

I love cooking with herbs and spices. Adding herbs to your recipes is a great way to add flavor without adding fat or sodium. If you are watching your dietary sodium or fat intake, try adding herbs to add flavor without adding fat or salt.

I started growing some herbs around Valentine's Day and Easter. I keep them indoors in a sunny spot because it still cold outside. I currently have basil, rosemary, sage, and mint. Since I recently started growing herbs, I would greatly appreciate any tips you have to keep herbs alive. Please comment on the blog, tag me on Instagram, or tweet me, @RDtipoftheday, with tips to keep my herb garden alive and healthy.

How will you choose to be healthy today?

Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter . You can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.

If you enjoyed this post, you might enjoy:





Healthy RD Challenge Day 1

4 Tips for Setting and Achieving Goals

 

Favorite Recipes