Grain Free Salad Recipes
From Carb Sensitivity Program, Natasha Turner
Blueberry Chicken Salad (Serves 2)
2 boneless skinless chicken breast (approximately 4 to 5 ounces each)
Salt and pepper to taste
Olive oil non-stick cooking spray
2 tsp. extra-virgin olive oil, divided
¼ cup diced red onion
4-6 cups baby spinach leaves
2 tbsp. apple cider vinegar
1-2 tbsp. finely chopped fresh parsley
1 cup fresh blueberries
1-2 ounces goat cheese, crumbled
Preheat oven to 375 degrees F. Generously season each chicken breast with
salt and pepper. Lightly grease a large oven-safe skillet with cooking
spray, and sear the chicken over high heat for 2 to 3 minutes on each side
or until lightly golden. Place the skillet in the oven and bake the
chicken until cooked through, about 15 minutes.
While the chicken is cooking, heat 1 tsp. olive oil in a large skillet
over medium heat, and sauté onion until softened, 3 to 4 minutes. Add
spinach and toss until wilted. Season with salt and pepper, and transfer
to a large platter or divide evenly between two plates.
Wipe out the skillet and heat 1 tsp. olive oil and the vinegar. Stir in
parsley. Arrange the cooked chicken on the spinach and top with the
parsley dressing. Sprinkle with blueberries and goat cheese.
Calories 312 | Protein 32 g | Fat 11 g | Carbohydrates 21 g | Fibre 4 g
Mexican Summer Salad (Serves 3)
1 purple eggplant, thinly sliced
2 tbsp. extra-virgin olive oil
4 small zucchini, sliced
3 ripe plum tomatoes, seeded and diced
¼ cup fresh roasted or canned green chilies, chopped
¼ cup fresh chopped jalapeno pepper, to taste
2-3 tbsp. fresh lime juice
4-5 cloves garlic, minced
2 pinches ground cumin
Salt and lemon pepper to taste
3 tbsp. chopped fresh cilantro
3 servings of protein from “allowed” list
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Lime wedges
Cut out the excess seeds of the eggplant slices. Lay eggplant slices on a
rack set over a baking sheet. Season with salt and let stand 15 minutes.
Pat dry with paper towels. In a large non-stick skillet or wok, heat olive
oil over medium-high heat. Saute the eggplant and zucchini for 3 to 4
minutes, until slightly tender. Add tomatoes, green chili, jalapeno, lime
juice, garlic, cumin, salt and lemon pepper; stir to combine. Cover and
cook until the vegetables are tender, about 15 minutes. Add a few
tablespoons of additional liquid if needed to avoid scorching the pan. To
serve, stir in fresh cilantro and top with your choice of allowed protein.
Serve with lime wedges.
Calories 311 | Protein 27 g | Fat 13 g | Carbohydrates 25 g | Fibre 7 g
Ahi Tuna Steak and Salad (Serves 4)
4 fresh tuna steaks (approximately 4 to 5 ounces each)
Salt and pepper to taste
3 tbsp. extra-virgin olive oil, divided
2 green onions, thinly sliced
2 tbsp. fresh lime juice
2 tbsp. low-sodium soy sauce (or gluten-free tamari sauce)
1 tbsp. unpasteurized wasabi paste
4-6 cups baby greens
2 small cucumbers, thinly sliced
½ pint grape tomatoes, halved
2-3 tbsp. rice vinegar
Brush tuna steaks with 1 tbsp. olive oil and sprinkle with salt and
pepper. In a non-stick skillet over high heat, combine green onion, lime
juice, soy sauce and wasabi. Add tuna steaks and sear for approximately 2
to 3 minutes; remove from heat when done. Remember to not over-cook the
tuna (it’s best served medium rare). Meanwhile, prepare the salad by
tossing together baby greens, cucumbers, tomatoes, 2 tbsp. olive oil, and
rice vinegar. Top salad with the tuna and serve.
Calories 364 | Protein 40 g | Fat 16 g | Carbohydrates 13 g | Fibre 6 g
Miso Salad (Serves 1)
4-5 cups baby spinach leaves
1 cucumber, chopped
1 tomato, chopped
½ avocado, sliced
2 tbsp. fresh lemon juice
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1 tbsp. unpasteurized miso paste
1 clove garlic, minced
Salt and pepper to taste
1 serving of protein from “allowed” list
In a large bowl, toss together spinach, cucumber, tomato, avocado, lemon
juice, miso paste, garlic, and salt and pepper until the dressing coats the
spinach. Top with chosen protein source and enjoy.
Calories 342 | Protein 34 g | Fat 15 g | Carbohydrates 25 g | Fibre 7 g
Grilled Mediterranean Salad (Serves 4)
1 small eggplant, cut into ¼-inch-thick rounds
Salt
2 medium zucchini, cut into ¼-inch-thick rounds
1 fennel bulb, trimmed and cut into 8 wedges
1 red onion, cut into ¼-inch-thick slices (rings kept intact)
1 lemon, sliced
4 tbsp. goat feta, crumbled
8 Kalamata olives, pitted and halved
Pepper to taste
4 servings of protein from “allowed” list
Cut out the excess seeds of the eggplant. Lay eggplant slices on a rack
set over a baking sheet. Season with salt and let stand 15 minutes. Pat
dry with paper towels. Place the eggplant, zucchini, fennel, onion and
lemon slices on greased grill over medium-high heat, and cook in batches if
necessary, turning often, until browned and tender. (The fennel will take 4
to 5 minutes per side; the eggplant, zucchini and onion 2 to 3 minutes per
side; and the lemon 1 to 2 minutes per side.) Transfer the vegetables to a
large, shallow serving dish. Toss gently with the dressing. Garnish the
salad with feta, olives and a grinding of pepper. Top with chosen protein
source and enjoy.
Dressing
32 plum tomatoes, seeded and coarsely chopped
3 tbsp. lemon juice
3 tbsp. reduced-sodium chicken broth
2 tbsp. extra-virgin olive oil
1 tbsp. oregano, fresh or dried
Salt and pepper to taste
In a blender or food processor, combine tomatoes, lemon juice, broth,
olive oil and oregano; blend or process until smooth. Season with salt and
pepper.
Calories 300 | Protein 28 g | Fat 16 g | Carbohydrates 16 g | Fibre 4 g
Naturopathic and Wellness Clinic
www.vibrant-living.ca
168K Lexington Court Waterloo 519-886-4814
Cucumber and Cottage Cheese Salad (serves 1)
1 large cucumber, diced
2 small tomatoes, seeded and diced
1 tbsp dried dill weed
1 tbsp garlic powder
2/4 cups Western 0.1% Pressed Cottage Cheese
Salt and pepper to taste
1 tbsp pine nuts and slivered almonds
In a large bowl, toss the cucumber, tomatoes, garlic powder and dill. Add cottage cheese
and salt and pepper, and stir together. Sprinkle with nuts
Calories 327  Protein 28g  Fat 15g  Carbohydrates 28g  Fibre 7g
Tuna Waldorf Salad (Serves 1)
1 medium apple, chopped
1 tbsp fresh lemon juice
1 can tuna packed in water, drained
1 cup chopped celery
1 cup diced cucumbers
1 tbsp chia seeds
1 tbsp olive oil mayonnaise
Salt and pepper to taste
2-3 cups mixed greens
In a bowl, toss apple with lemon juice. Add tuna, celery, cucumbers and chia seeds and
toss to combine. Add mayonnaise and stir well. Season with salt and pepper.
Refrigerate for 1 hour and serve over mixed greens.
Calories 364  Protein 33g  Fat 12g  Carbohydrates 31g  Fibre 4g
Scrumptious Edamame Salad (Serves 4)
2-3 cups of shelled edamame, defrosted
1 cup cucumber, diced
1 cup celery, diced
3-4 green onions, thinly sliced
3 large radishes, thinly sliced
1 cup loosely packed chopped fresh cilantro leaves
4 chicken, turkey or fish fillets, cooked (approx 4 to 5 ounces each)
In a large bowl, combine edamame, cucumber, celery, green onions, radishes and
cilantro. Pour dressing over edamame mixture, and toss to coat. Cover and chill for 30
min before serving. Serve ½ cup of edamame salad per person along with chosen protein
source. Accompany with steamed or stir-fried mixed vegetables.
Dressing
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168K Lexington Court Waterloo 519-886-4814
¼ cup rice wine vinegar
Juice of 1 lemon
1 tsp pepper
¼ tsp salt
In a small bowl, whisk together ingredients
Calories 331  Protein 34g  Fat 16g  Carbohydrates 14g  Fibre 5g
Chilled Dill and Beet Salad (Serves 4)
4 medium beets, peeled and thinly sliced
1 red onion, halved and thinly sliced
1/3 cup fresh lemon juice
4 tbsp extra-virgin olive oil
1 small bunch fresh dill, stemmed and minced
½ tsp salt
¼ tsp pepper
Lemon slices
4 servings of protein from “allowed” list
Steam the beets until tender, and let cool. In a large bowl, combine the beets with onion
and carefully toss. In a separate bowl, whisk together lemon juice, olive oil, dill, salt and
pepper. Pour over vegetables and gently stir to coat. Adjust seasonings. Set aside to
marinate for 1 to 2 hours. Serve chilled or at room temperature, garnished with lemon
slices. Top with chosen protein source and enjoy.
Calories 314  Protein 25g  Fat 18g  Carbohydrates 17g  Fibre 4g
Warm Beet and Goat Cheese Salad (Serves 1)
3 medium-sized beets, unpeeled
2 cups mixed greens
¼ tsp basil
½ tsp chopped fresh cilantro
1 ounce Allegro 4% cheese, diced
2 ounces goat cheese, crumbled
Salt and pepper to taste
Preheat over to 425F. Wrap beets in a double sheet of aluminum foil and bake for 45 to
50 min, or until tender. Peel beats and cut into small cubes. In a bowl, toss together
mixed greens, basil, cilantro, beets and the dressing. Top with cheese.
Dressing
4 tbsp white wine vinegar for fresh lemon juice
1 tbsp Dijon mustard
In a small bowl, whisk together vinegar and mustard
Calories 338  Protein 27g  Fat 14g  Carbohydrates 28g  Fibre 9g
Naturopathic and Wellness Clinic
www.vibrant-living.ca
168K Lexington Court Waterloo 519-886-4814
Jicama Orange Salad
1/3 cup fresh lime juice
1 tsp. salt, or to taste
1 tsp. chili powder, or to taste
1/8 tsp. cayenne, or to taste
1 pound jicama, peeled and cut into ¼-inch thick sticks
4 navel oranges, rind and pith cut free and sections cut away from
membranes 2 scallions, minced
In a large bowl, whisk together the lime juice, salt, chill powder, and cayenne.
Add the jicama and mix well. Arrange the orange decoratively around the edge of the
platter, with the jicama mounded in the center. Drizzle the dressing remaining in the
bowl over the oranges and garnish with minced scallions.
Spring Salad
2 ½ tsp. fresh lemon juice
2 tsp. olive oil
1 clove of garlic, crushed
1 lb. of asparagus
½ English cucumber, cut into to ¼‘s and sliced (unpeeled)
½ tsp. kosher salt
½ tsp. pepper
3 scallions, sliced, white part only
1 cup fresh or frozen peas, thawed
1 ripe avocado, diced into 1-inch pieces
Combine lemon juice, oil, and garlic in a jar, shake vigorously, add salt and pepper then
set aside. Snap ends off asparagus and slice 1” pieces diagonally. Blanche 3 minutes,
remove with strainer and run under cold water. Set aside Blanche peas. If using fresh
peas for 30 seconds, rinse with cold water. If using frozen peas, just defrost. Combine
veggies in a bowl. Shake dressing and toss into salad. Add avocado right before serving.
Asparagus and Edamame Salad
1 lb. medium asparagus, ends discarded
2 cups (1 16-oz. package) frozen edamame (green soy beans), defrosted
2 tbsp. olive oil
¼ lb. arugula (or any mixture of baby greens you desire)
¼ cup shredded parmesan
2 tsp. balsamic vinegar
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168K Lexington Court Waterloo 519-886-4814
Salt and pepper to taste
Cut asparagus stalks into ¼-inch diagonal slices, separating tips. Put stalks into mixing
bowl. Blanche tips in 3 qt. of boiling water for 1-2 minutes only. Remove tips from water
and toss with defrosted edamame, reserved stalks, 1 tbsp olive oil, and salt and pepper to
taste. Pile arugula (or other mixed greens) in a salad bowl and toss with remaining olive
oil. Top with asparagus and edamame, and sprinkle with shredded parmesan. Drizzle with
balsamic vinegar and serve immediately.
CALIFORNIA COBB SALAD
1 bundle Romaine lettuce
½ head purple cabbage, ribbon cut
1 cucumber, peeled
and chopped
2 carrots, shredded 2
eggs, hard boiled
1 cup shelled edamame, cooked and cooled
4 ounces cubed turkey
¼ - ½ cup vinaigrette
Toss all ingredients in a large salad bowl. Add vinaigrette of your choice and toss
thoroughly. Enjoy this colorful, protein packed salad!
Naturopathic and Wellness Clinic
www.vibrant-living.ca
168K Lexington Court Waterloo 519-886-4814