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Superfood Salad Recipes

super-foods-salad

Delicious spring recipes for seniors

Salads are versatile meals that you can customize by adding your favorite ingredients. Great for a light yet filling lunch or dinner, here are some tips on how to jazz up your salad recipe.

Ingredients

  •  1 cup spinach leaves
  •  2 tbsp blueberries
  •  1 tbsp sliced almonds
  •  1 tbsp basic vinaigrette made with your choice of herbs
  •  Sliced oranges

Directions:

Toss all the ingredients together for a healthy and flavorful salad that serves one person. Other options for salad ingredients include dried cranberries, fresh raspberries, sliced strawberries or pomegranate seeds.

Directions for Adding Chicken to Your Salad

  1. Preheat oven to 350 degrees.
  2. Heat saute pan over medium-high heat.
  3. Sprinkle chicken breast with salt and pepper.
  4. Place chicken in pan “round” side down. Cook for 3 minutes or until nicely brown.
  5. Turn chicken breast over, turn off burner and place pan with chicken in oven.
  6. Cook chicken breast for 1:45 minutes per ounce of chicken. For example, an 8 ounce chicken breast will cook for 14 minutes. If you are cooking more than one chicken breast, cook in oven for time corresponding to the largest breast (so if you are cooking a 7 ounce and 9 ounce chicken breast, you will cook 9 x 1:45 for a total of 15:45 minutes.
  7. Let chicken rest for 3-4 minutes before slicing.

Basic Vinaigrette Recipe

A vinaigrette is an emulsion of an oil and an acid and can be used to dress salad greens, “grain” salads such as quinoa and pasta, or as a simple sauce for fish and chicken.

A basic vinaigrette contains the following:

  • 4 parts oil, such as olive, hazelnut, safflower, avocado, flax or walnut
  • 2-3 parts acid such as lemon juice, balsamic vinegar, apple cider vinegar, rice wine vinegar or red wine vinegar. You can also use part orange juice and part vinegar.
  • 1 small clove of garlic or ½ tsp. of garlic (note: you can buy garlic chopped and portioned at Trader Joe’s and keep it in the refrigerator)
  • 1 tsp agave nectar, honey or brown sugar
  • ¼ tsp or a squirt of dijon mustard
  • Salt and pepper to taste

Method

Combine all ingredients in lidded glass jar and shake. Vinaigrette can be stored for up to a month in the refrigerator.

Optional Vinaigrette Ingredients

  • Chopped fresh herbs such as dill, tarragon and parsley
  • Poppy or hemp seeds (such as a lemon and poppy seed dressing)
  • Chopped green onions or shallots

Nutritional needs change for seniors so salads can be a great way to provide your loved one with foods that pack a lot of nutrients in each bite. Healthy eating also has many benefits for caregivers; for example, there are certain foods that can improve emotional health. The next time you’re not sure what to make for dinner, grab some greens, fruits and your favorite protein and enjoy a salad.

About The Author

Leslie Myers

Leslie Myers is a culinary professional with over thirty years of experience including healthy eating and cooking specialist, culinary instructor, restaurant owner and operator, caterer, operations manager, pastry chef, raw foods chef and culinary instructor. She is the owner of Foodsense, Now, a Solana Beach-based company which focuses on healthy eating for athletes. She is also the Professional Chef for Home Care Assistance, where she creates delicious recipes that promote brain health and healthy longevity and are appropriate for the changing dietary needs of seniors.

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