Salad Archives - StonehengeHealth.com

August 1, 2024August 2, 2024

Absolutely delicious AND heart-healthy: Seared Albacore Tuna and Citrus Avocado Salad

Mature woman making vegetable salad at table in kitchen

We only have two rules for dinner at my house:

1. It has to be delicious

2. It has to contain nutrients to support overall wellness

Luckily, I have an easy recipe for you today that fills both of those promises.

And as a bonus, it’s light and perfect for a warm summer evening… or lunch.

Seared Albacore Tuna with Citrus Avocado Salad

The reason I love the albacore tuna in this dish is because it’s high in protein and packs a heart-healthy Omega-3 fatty acids but still low in calories and contains no carbs

Here’s how Albacore Tuna stacks up:

A 6 ounce serving is roughly:

• 210 calories

• 40 grams of protein

• 5 grams of fat

• 0 carbs

• 0 sugar

I have a little more info I want to share with you about the science of Omega-3’s, but first I’ll get straight to the recipe.

Seared Albacore Tuna with Citrus Avocado Salad

Ingredients

For the tuna:

• 4 albacore tuna steaks (about 6 ounces each)

• 2 tablespoons olive oil

• Salt and freshly ground black pepper to taste

• 1 teaspoon sesame seeds (optional)

For the citrus avocado salad:

• 2 oranges, peeled and segmented

• 1 grapefruit, peeled and segmented

• 1 avocado, diced

• 1 small red onion, thinly sliced

• 1 small cucumber, thinly sliced

• 1 handful of fresh mint leaves, chopped

• 1 handful of fresh cilantro leaves, chopped

• 2 tablespoons olive oil

• Juice of 1 lime

• Salt and freshly ground black pepper to taste

Directions

Prepare the salad:

• In a large bowl, combine the orange and grapefruit segments, avocado, red onion, cucumber, mint, and cilantro.

• Drizzle with olive oil and lime juice. Season with salt and pepper to taste.

• Toss gently to combine and set aside.

Prepare the tuna:

• Pat the tuna steaks dry with paper towels. Brush both sides with olive oil and season with salt and pepper.

• If using, sprinkle sesame seeds on both sides of the tuna steaks.

Sear the tuna:

• Heat a non-stick skillet or grill pan over high heat.

• Once the pan is hot, add the tuna steaks. Sear for about 1-2 minutes on each side for rare, or 3-4 minutes for medium-rare, depending on your preference.

• The tuna should have a nice sear on the outside while remaining pink in the center.

Serve:

• Arrange the citrus avocado salad on plates.

• Place the seared tuna steaks on top of the salad.

• Garnish with additional mint and cilantro leaves if desired.

• Serve immediately.

Optional:

• Add a light drizzle of balsamic glaze over the tuna for an extra touch of flavor.

• Serve with a side of quinoa or a light grain for a more filling meal.

This dish is not only visually appealing but also packed with flavors that complement the rich, buttery texture of albacore tuna. Enjoy!

Servings: 4

Per serving:

Calories: 490 / Fat: 30g / Protein: 40g / Carbohydrates: 17g / Sugar: 12g / Fiber: 8g

You might be wondering:

Why did you go with albacore tuna instead of something else, like salmon?

Well, there are two reasons…

1. We eat a lot of salmon, and I like to mix it up

2. Albacore tuna is not only delicious, it contains more Omega-3 fatty acids than any other form of tuna (and more than salmon, also)

But if you’re not a fish lover or it’s not part of your diet…I urge you to make this salad and pair it with another great source of lean protein like chicken or turkey or beef.

But to be 100% honest with you, I don’t run around planning out my meals by calculating each nutrient down to the milligram.

What am I supposed to do—bust out a calculator while I’m in the kitchen? That’s just not practical and frankly, sounds exhausting.

But I do know for a fact that me and my entire family get the proper servings of Omega-3’s everyday, no matter what we eat.

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July 10, 2024July 17, 2024

This ‘Slim Down Salad’ Recipe is Perfect for Summer

healthy eating, food cooking and culinary concept

I don’t know about you, but I’m always on the lookout for meals that are both refreshing and satisfying.

Especially when the mid-summer heat is in full swing, I prefer meals that will help me look my best in my swimsuits and summer wardrobe.

But it’s still important to ensure your body gets the proper nourishment it needs to thrive.

I love to whip up a light, nutritious salad that is perfect for a summer lunch or dinner. Something about the crispness of fresh vegetables, the sweetness of grapes, and the hearty protein from chicken just hits the spot.

After experimenting with a few different combinations, I’ve crafted a salad that not only tastes amazing but is also packed with essential nutrients.

I call it the “Summer Slim-Down Salad” because it contains ingredients rich in a specific trace mineral that has been shown to help reduce cravings and support weight management efforts by aiding in blood sugar control.*

But before I tell you what mineral it is, would you like to try to guess from the ingredients list?

Here are the ingredients and steps to make it yourself.

Broccoli, Grape, and Chicken Salad Recipe

Ingredients:

• 2 cups broccoli florets

• 1 cup green grapes, halved

• 2 medium potatoes, boiled and diced

• 1 cup cherry tomatoes, halved

• 1 cup green beans, blanched and cut into 1-inch pieces

• 2 grilled chicken breasts, sliced (about 6 ounces total)

• 1/4 cup sliced almonds

• 1/2 cup whole grain croutons (optional)

• 1/4 cup olive oil

• 2 tablespoons red wine vinegar

• 1 teaspoon Dijon mustard

• Salt and pepper to taste

• Fresh parsley, chopped (for garnish)

Directions:

1. Prepare the vegetables:

• Steam the broccoli florets until tender but still crisp, about 3-4 minutes. Rinse under cold water to stop cooking and keep the color vibrant.

• Boil the potatoes until tender, about 10-15 minutes. Drain and let cool before dicing.

• Blanch the green beans in boiling water for 2-3 minutes, then rinse under cold water and cut into 1-inch pieces.

2. Prepare the chicken:

• Season the chicken breasts with salt and pepper. Grill over medium-high heat until cooked through, about 6-7 minutes per side. Let cool slightly, then slice into thin strips.

3. Assemble the salad:

• In a large bowl, combine the broccoli, grapes, diced potatoes, cherry tomatoes, green beans, and sliced chicken.

• Add the sliced almonds and whole-grain croutons if using.

4. Make the dressing:

• In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper until well combined.

5. Toss the salad:

• Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.

6. Serve:

• Garnish with chopped fresh parsley and serve immediately.

Nutritional Info:

Servings: 4 / Serving Size: 1 serving (approximately 1.5 cups) / Calories: 350-400 / Fat: 15g / Protein: 20g / Carbohydrates: 40g / Sugar: 12g / Fiber: 6g

Did you guess the secret mineral yet?

OK, I’ll tell you…

The ingredients in this salad are all rich in the mineral chromium.

Here’s why chromium can help you slim down.

• Weight Management: Chromium can help reduce cravings and support weight management efforts by aiding in blood sugar control.

• Metabolism: It plays a role in the metabolism of carbohydrates, fats, and proteins, aiding in energy production and nutrient utilization.

• Blood sugar regulation: Chromium enhances the action of insulin, a hormone critical for converting food into energy. By improving insulin sensitivity, chromium helps regulate blood sugar levels, which is particularly beneficial for people with diabetes or insulin resistance.

• Heart health: Chromium can help improve lipid profiles by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol, potentially lowering the risk of heart disease.

Chromium can be essential in weight management, but it can be difficult to get a sufficient amount of it from food alone.

That’s why it can be beneficial to take a supplement containing chromium picolinate. I specifically like Chromax chromium picolinate because it’s a highly bioavailable form of chromium picolinate (15x more bioavailable than other forms) and is supported by 35 human clinical studies affirming its benefits.

In addition to this recipe, the team at Stonehenge Health is cooking something designed to help you reach your weight loss and wellness goals. Here’s a hint… it combines chromium with probiotics.

Head over to our Dynamic Biotics+ for Women page and discover how you can add chromium (and many more ingredients) to your daily routine.

April 17, 2024

Recipe Sure to Impress: Spring Vegetable and Goat Cheese Frittata (Easy to Make!)

Senior elderly couple standing in kitchen at house feeling happy

Brunch season is nearly here.

There’s just something about a warm Spring morning that makes you want to call your friends, whip some eggs, and enjoy a leisurely brunch with some good conversation.

And with restaurant prices the way they are now, why not cook at home?

This menu takes advantage of fresh spring produce and combines healthy ingredients with vibrant flavors and colors, making it perfect for impressing your friends at a Spring brunch.

Let’s dig in.

Spring Vegetable and Goat Cheese Frittata

A fresh taste of Spring with a creamy goat cheese finish that your friends and family will love…

Ingredients:

– 8 large eggs

– 1/2 cup milk

– 1/2 teaspoon salt

– 1/4 teaspoon black pepper

– 2 tablespoons olive oil

– 1 leek, white and light green parts only, thinly sliced

– 1 cup asparagus, trimmed and cut into 1-inch pieces

– 1 cup fresh peas (or frozen if fresh aren’t available)

– 1 cup cherry tomatoes, halved

– 1/2 cup crumbled goat cheese

– Fresh herbs (such as chives, parsley, or basil), for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).

2. In a large bowl, whisk together eggs, milk, salt, and pepper. Set aside.

3. Heat olive oil in a 10-inch ovenproof skillet over medium heat. Add leek and sauté until soft, about 5 minutes.

4. Add asparagus and peas, and cook for another 3-4 minutes until they are just tender.

5. Reduce heat to low and pour the egg mixture over the vegetables. Cook for a couple of minutes until the eggs start to set at the edges.

6. Sprinkle halved cherry tomatoes and crumbled goat cheese over the top.

7. Transfer the skillet to the oven and bake for 15-20 minutes or until the frittata is set and golden on top.

8. Garnish with fresh herbs before serving.

Bonus: Strawberry Spinach Salad

Put your main course over the top with this sweet salad on the side. A healthy substitute for pancakes.

Ingredients:

– 5 cups fresh spinach leaves

– 1 cup strawberries, sliced

– 1/2 cup walnut pieces, toasted

– 1/4 cup crumbled feta cheese

– 1/4 cup balsamic vinaigrette

Instructions:

1. In a large salad bowl, combine spinach, sliced strawberries, and toasted walnuts.

2. Drizzle with balsamic vinaigrette and toss gently to combine.

3. Sprinkle crumbled feta cheese over the top just before serving.

4. Optional: Serve the frittata and salad with a selection of artisan breads or croissants and a refreshing beverage like cucumber water for a complete and impressive brunch spread.

Enjoy!

Enhance Your Brunch Experience with Incredible Digestive Enzymes

Group of senior friends at dinner party at home, cooking.

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Stonehenge Health Incredible Digestive Enzymes

When you indulge in a meal that’s as rich and diverse in ingredients as these recipes, your digestive system might need a little extra help.

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April 16, 2024April 16, 2024

Springtime Harvest Salad Recipe: Taking Advantage of What’s In Season

Happy Senior Couple Making Salad Together Cutting Vegetables And Dressing Dish In Kitchen. Elderly Spouses Cooking Dinner At Home. Modern Retirement Lifestyle And Healthy Nutrition Concept

Spring is a wonderful time for embracing the freshness of the season with a variety of in-season produce that can make any salad vibrant, flavorful, and nutritious.

This Springtime Harvest Salad captures the essence of this time of year, with each ingredient contributing its peak season flavor and texture. It’s perfect as a refreshing lunch or a beautiful side to accompany any spring meal.

In-season veggies are at their nutritional best, providing higher levels of vitamins and antioxidants and taste better due to natural ripening processes.

Additionally, seasonal fruits and vegetables tend to be more affordable due to their abundance. This practice encourages a varied diet, enriching your meals with different nutrients throughout the year. Furthermore, it connects you more closely with nature’s cycles, promoting a mindful understanding of food sources.

Overall, choosing seasonal produce is a healthier, tastier, and more eco-friendly choice that supports local communities.

Here’s a salad recipe that highlights the best of what the season has to offer.

Springtime Harvest Salad

Salad Ingredients:

– Mixed baby greens: A blend of baby spinach, arugula, and baby kale offers a perfect base; tender and packed with nutrients.

– Fresh strawberries: Their sweet juiciness adds a burst of flavor and color.

– Radishes: Thinly sliced for a crisp, peppery crunch.

– English cucumbers: For a fresh, hydrating bite.

– Avocado: Sliced for creamy richness, adding a lovely contrast to the crisp ingredients.

– Goat cheese: Crumbled for a tangy, creamy element.

– Toasted almonds: For a nutty crunch.

– Edible flowers (optional): Such as violets or pansies, for garnishing, adding beauty and a slight floral note.

Honey-Dijon Vinaigrette Ingredients:

– 3 tablespoons extra-virgin olive oil

– 1 tablespoon white wine vinegar

– 1 teaspoon Dijon mustard

– 1 teaspoon honey

– Salt and freshly ground black pepper, to taste

Instructions:

1. Prepare the dressing: In a small bowl, whisk together the olive oil, white wine vinegar, Dijon mustard, honey, salt, and pepper until well combined. Adjust seasoning to taste. Set aside.

2. Toast the almonds: In a dry skillet over medium heat, toast the almonds, stirring frequently, until they’re golden and fragrant. Remove from heat and let cool.

3. Assemble the salad: In a large salad bowl, combine the mixed baby greens, sliced strawberries, thinly sliced radishes, sliced cucumbers, and sliced avocado.

4. Add cheese and nuts: Sprinkle the crumbled goat cheese and toasted almonds over the top of the salad.

5. Dress the salad: Drizzle the prepared honey-Dijon vinaigrette over the salad, tossing gently to ensure everything is evenly coated.

6. Garnish and serve: If using, garnish with edible flowers for an extra touch of spring. Serve immediately, offering additional dressing on the side if desired.

This Springtime Harvest Salad captures the essence of this time of year. It’s perfect as a refreshing lunch or a beautiful side to accompany any spring meal.

A Boost for Your Immune System

Eating seasonal vegetables is not only a delight for your taste buds but also a boon for your health, offering peak nutritional benefits and essential vitamins and antioxidants that are crucial for maintaining a strong immune system.

However, for an added boost, consider incorporating the Dynamic Immunity supplement into your daily routine.

This supplement is designed to complement a healthy lifestyle by providing additional support to the immune system, ensuring it functions at its best year-round.

With natural ingredients geared towards enhancing your body’s defenses, Dynamic Immunity is a valuable ally in your wellness regimen, alongside the nutritious benefits of eating seasonal fruits and vegetables.