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Marinated Veggie Salad
Apple Cider Vinegar
20 minutes
Combine vinegar, oil, sea salt and cayenne pepper in a mason jar. Seal and shake well. Set aside.
Extra Virgin Olive Oil Sea Salt
Combine all remaining ingredients in a large mixing bowl. Pour dressing in and toss well. Cover and refrigerate until ready to eat. Toss before serving. Enjoy!
Cayenne Pepper Broccoli (chopped into small florets) Cucumber (diced)
Refrigerate in an airtight container for up to three days.
Matchstick Carrots
One serving is approximately 1 1/2 cups.
Yellow Bell Pepper (finely sliced)
Swap in whatever vegetables you have on hand - cauliflower, green onion, peas or edamame.
Red Onion (finely sliced) Cherry Tomatoes (halved)
Serve with chickpeas, chicken or flaked tuna.
Mushrooms (sliced)
Add crumbled feta or goat cheese.
Lentils (cooked, drained and rinsed)
241 8g Saturated
1g
Polyunsaturated
1g
Monounsaturated
5g 34g
Fiber Sugar
11g 7g 13g
Cholesterol Sodium
0mg 342mg
Potassium
858mg
Vitamin A
3067IU
Vitamin C
137mg
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Calcium Iron
67mg 4mg
Vitamin D
2IU
Vitamin E
2mg
Vitamin K
61µg
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Grilled Vegetable & Lentil Salad
Red Bell Pepper (cored and sliced)
20 minutes
Preheat grill to medium-high.
Red Onion (coarsley chopped) Zucchini (sliced into rounds)
Add red peppers, onion, zucchini and mushrooms to a large bowl. Toss with extra virgin olive oil then season with sea salt and black pepper to taste. Transfer to a grilling basket and place on the grill. Toss occasionally for 10 to 15 minutes or until veggies are slightly charred.
Portobello Mushroom (sliced) Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) Cashews
Meanwhile, prepare the green cashew dressing by combining cashews, lemon juice, tamari, parsley and water in a blender or food processor. Blend very well until smooth. Set aside.
Lemon (juiced) Tamari Parsley Water
Remove veggies from the grill and toss in red wine vinegar.
Red Wine Vinegar Mixed Greens
Place mixed greens in a large salad bowl. Spread the lentils and grilled veggies over top. Drizzle with desired amount of green cashew dressing and top with crumbled feta. Toss well before serving. Enjoy!
Lentils (cooked, drained and rinsed) Feta Cheese (crumbled)
Use chickpeas or black beans instead. 335
Omit the cheese and top with toasted cashews instead.
13g Saturated Polyunsaturated Monounsaturated
6g
Fiber
14g
Sugar
11g 19g
Sodium
Store in the fridge up to 3 days. Repurpose into grilled veggie wraps with
2g
41g
Cholesterol
Chop all vegetables in advance and store in the fridge until ready to grill.
4g
17mg 529mg
hummus.
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Potassium
1420mg
Vitamin A
3428IU
Vitamin C
130mg
Calcium
210mg
Iron
7mg
Vitamin D
11IU
Vitamin E
2mg
Vitamin K
264µg
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Falafel Salad with Green Tahini Sauce
Oats (quick or traditional)
30 minutes
Preheat the oven to 420ºF (216ºC) and line a baking sheet with parchment paper.
Lentils (cooked, drained and rinsed)
Place your oats in a food processor and pulse into a fine powder. Ensure your lentils are very dry. Excess liquid will make the batter harder to work with. Add lentils, garlic, sea salt, half of the parsley, half of the lemon juice and half the olive oil. Pulse until well combined. Form the batter into small patties or balls and transfer them to the baking sheet. Bake in the oven for 20 to 25 minutes.
Garlic (cloves, minced) Sea Salt Parsley (divided) Lemon (juiced and divided) Extra Virgin Olive Oil (divided) Tahini Water Baby Spinach (or mixed greens)
459
Meanwhile, rinse out the food processor container and dry it well. Then combine the remaining parsley, lemon juice and olive. Add the tahini, water and season with sea salt. Blend until smooth. Taste and adjust lemon juice and sea salt to taste. Plate the baby spinach. Serve the baked falafels over top and drizzle with tahini dressing. Enjoy!
22g Saturated Polyunsaturated Monounsaturated
3g 6g 11g 50g
Fiber Sugar
17g 4g 20g
Cholesterol Sodium
0mg 476mg
Potassium
1116mg
Vitamin A
7190IU
Vitamin C Calcium Iron
74mg 223mg 11mg
Vitamin D
0IU
Vitamin E
3mg
Skip making the tahini sauce and serve with hummus instead.
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Vitamin K
866µg
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Zucchini Caprese Salad
20 minutes
Zucchini
Use a spiralizer to spiralize your zucchini into ribbons. Then slice the ribbons so that they are about 5 inches in length. If you do not have a spiralizer, use a peeling knife and take full strokes along the zucchini to create long ribbons.
Cherry Tomatoes (halved) Lemon (juiced) Balsamic Vinegar
Combine the zucchini ribbons and cherry tomatoes in a large bowl.
Extra Virgin Olive Oil Garlic (clove, minced) Small Bocconcini (halved)
In a jar, combine the lemon, vinegar, olive oil and garlic. Put lid on and shake well.
Basil Leaves (chopped) Sea Salt & Black Pepper (to taste)
Pour the dressing over the zucchini noodles and tomatoes and toss well. Place in the fridge and let marinade for at least 10 minutes.
168 13g Saturated
5g
Polyunsaturated
1g
Monounsaturated
5g
When ready to serve, transfer to a serving bowl and sprinkle the bocconcini balls and basil over top. Season with sea salt and black pepper to taste. Divide into bowls and enjoy!
7g Fiber
2g
Sugar
5g 6g
Cholesterol Sodium
18mg 62mg
Potassium
426mg
Vitamin A
1120IU
Vitamin C Calcium Iron
31mg 124mg 1mg
Vitamin D
0IU
Vitamin E
1mg
Vitamin K
35µg
Serve with a grilled chicken breast for some added protein.
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Kale Caesar Salad with Blackened Chicken
Garlic (entire bulb)
50 minutes
Preheat oven to 420ºF (216ºC). Take your garlic bulb and peel away the skin so the cloves are showing. Use a knife to slice the top off the garlic head. Drizzle with olive oil, season with a bit of sea salt and black pepper and wrap in foil. Bake in the oven for 30 minutes.
Chicken Breast Paprika Sea Salt Cayenne Pepper
Remove garlic from oven and set aside until cool. Reduce oven to 350ºF (177ºC) and lightly oil a baking sheet.
Cumin Thyme Black Pepper
In a bowl, mix together paprika, salt, cayenne pepper, cumin, thyme and black pepper. Rub the chicken breasts with a bit of extra virgin olive oil then coat both sides evenly with the spice mixture.
Extra Virgin Olive Oil Lemon (juiced) Dijon Mustard
Heat a cast iron skillet over high heat for 5 minutes or until it is smoking hot. Place the chicken in the hot pan and cook for about 1 minute or until blackened to your liking. Flip and cook for another minute. Then place the chicken breasts on the baking sheet and bake in oven for 10 minutes (or until centre is no longer pink).
Kale Leaves Radishes (thinly sliced) Cherry Tomatoes (halved) Pumpkin Seeds
361
Meanwhile, make your creamy garlic dressing by taking your roasted garlic and squeezing it out into a food processor or magic bullet. Add in oil, lemon juice, mustard and season with a bit of sea salt. Blend until creamy.
25g Saturated
4g
Polyunsaturated
4g
Monounsaturated
15g 5g
Fiber Sugar
3g 1g
Add kale leaves, radishes, cherry tomatoes and pumpkin seeds to a large mixing bowl. Toss with desired amount of dressing. Plate salad and top with blackened chicken. Season with fresh ground pepper. Enjoy!
29g Cholesterol
82mg
Sodium
449mg
Potassium
656mg
Swap the chicken for roasted chickpeas.
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Vitamin A
1901IU
Vitamin C
28mg
Calcium
84mg
Iron
2mg
Vitamin D
1IU
Vitamin E
4mg
Vitamin K
97µg
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Summer Salad with Grapefruit Vinaigrette
Arugula
Fill each individual salad bowl with a large handful of arugula. Evenly set the pecans, avocado, strawberries, blueberries and raspberries across all bowls. Sprinkle each bowl with a bit of your chopped basil.
Strawberries (sliced) Raspberries Blueberries
Create your dressing by combining your grapefruit juice, olive oil and apple cider vinegar in a bowl and stir. Spoon the dressing evenly over each bowl. Enjoy!
Pecans (toasted) Avocado (peeled and diced) Basil Leaves (chopped) Grapefruit (juiced) Extra Virgin Olive Oil Apple Cider Vinegar
267 23g Saturated Polyunsaturated Monounsaturated
3g 4g 15g 15g
Fiber
7g
Sugar
7g 3g
Cholesterol Sodium
0mg 10mg
Potassium
491mg
Vitamin A
1009IU
Vitamin C
36mg
Calcium
64mg
Iron
20 minutes
1mg
Vitamin D
0IU
Vitamin E
3mg
Vitamin K
53µg
https://www.sewickleyymca.org
Grilled Caesar Salad
30 minutes
Bacon
Preheat oven to 425ºF (218ºC).
Garlic (whole bulb) Extra Virgin Olive Oil (plus some extra for brushing)
Line a baking sheet with foil or parchment paper. Spread your bacon across the baking sheet.
Lemon (juiced) Dijon Mustard Sea Salt & Black Pepper (to taste) Romaine Hearts (halved) Parmigiano Reggiano (grated or shaved)
Slice the head off the garlic bulb and peel away the skin. Drizzle with a splash of extra virgin olive oil and sprinkle with sea salt and black pepper. Wrap with foil. Place both the bacon and the garlic in the oven. Let your garlic roast for 30 minutes. Let your bacon cook for about 8 minutes per side or until crispy. (Tip: Set two separate timers.) When the bacon is cooked, wrap bacon in paper towel to absorb the grease and then chop into fine pieces and set aside.
413 40g Saturated Polyunsaturated Monounsaturated
11g 5g 21g 2g
Fiber Sugar
1g
Sodium
43mg 551mg
Potassium
197mg
Vitamin A
2510IU
Vitamin C
6mg
Calcium Iron
Preheat your grill on medium heat.
1g 10g
Cholesterol
When the garlic is finished, let it cool and squeeze all the cloves/flesh into a blender or food processor. Discard the remaining skin. Add olive oil, lemon juice, mustard, a pinch of sea salt and black pepper. Blend well until smooth.
90mg
Brush the face of your halved romaine hearts with a bit of olive oil then place them directly on the grill face down. Grill for about 5 minutes. Remove romaine hearts. Place two on a plate and drizzle with desired amount of caesar dressing. Sprinkle with bacon and grated parmigiano reggiano cheese. Enjoy!
1mg
Vitamin D
9IU
Vitamin E
3mg
Vitamin K
39µg
Grill up some chicken breasts while you cook the bacon. Slice into strips
https://www.sewickleyymca.org and serve them alongside the romaine hearts. The bacon, dressing and chicken (optional) can all be cooked in advance. Then simply grill the romaine hearts and assemble when ready to eat! Roast the romaine hearts in the oven at 425ºF (218ºC) for 15 to 20 minutes or until they start to char.
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Watermelon Salad
15 minutes
Maple Syrup
In a small mason jar, combine maple syrup, lime juice, olive oil and salt. Cover with lid, shake to combine and set aside.
Lime (juiced) Extra Virgin Olive Oil Sea Salt
In a serving bowl, combine chopped watermelon, cucumber, mint and feta.
Seedless Watermelon (diced into cubes)
Divide into bowls and drizzle with desired amount of dressing. Enjoy!
Cucumber (diced) Mint Leaves Feta Cheese (crumbled)
Add thinly sliced red onion and black olives. Add edamame, ground flax, hemp hearts or serve with a grilled chicken breast. 372 16g Saturated
6g
Polyunsaturated
1g
Monounsaturated
7g 55g
Fiber
3g
Sugar
42g 10g
Cholesterol Sodium
33mg 585mg
Potassium
831mg
Vitamin A
3725IU
Vitamin C Calcium Iron
52mg 263mg 2mg
Vitamin D
6IU
Vitamin E
1mg
Vitamin K
18µg
Add more fresh herbs, arugula or chopped basil. This recipe was developed and tested using a 5 lb. watermelon.
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BBQ Farmer's Market Salad with Sunbutter Dressing
Zucchini (sliced into rounds)
20 minutes
Heat the grill to medium. Brush the zucchini and cabbage with half the olive oil.
Purple Cabbage (sliced into steaks with the stem intact)
Place corn and cabbage on the grill. Close the grill and cook for 15 to 20 minutes. (Flip the cabbage halfway, and turn the corn every 5 minutes.)
Corn on the Cob (husked and soaked) Sunflower Seed Butter Extra Virgin Olive Oil (divided)
Place zucchini slices on the grill and cook about 5 minutes, flipping halfway.
Apple Cider Vinegar In a small mason jar, combine sunflower seed butter, remaining olive oil, apple cider vinegar and maple syrup. Close the jar and shake well.
Maple Syrup Sunflower Seeds
Divide corn, cabbage and zucchini onto plates. Top the grilled veggies with dressing and sunflower seeds. Enjoy! 296 23g Saturated
3g
Polyunsaturated
5g
Monounsaturated
14g 21g
Fiber
3g
Sugar
10g 6g
Cholesterol Sodium
0mg 17mg
Potassium
364mg
Vitamin A
600IU
Vitamin C
36mg
Calcium
44mg
Iron
1mg
Vitamin D
0IU
Vitamin E
6mg
Vitamin K
27µg
Use almond butter, peanut butter or tahini instead. Season with salt to taste. Use cauliflower steaks, squash or romaine hearts instead. Use asparagus, bell pepper or eggplant instead. Mix in your favourite protein source like hemp seeds, lentils, chickpeas, beans, chicken, turkey or beef.
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BLT Salad Bowls
15 minutes
Egg
Hard boil your eggs by placing them in a small pot and fill with enough cold water to cover them by 1-inch. Bring to a boil over medium-high heat. Once boiling, cover the pot and remove it from the heat. Let stand for 12 minutes then drain. Place eggs in a bowl of ice-cold water for 10 minutes.
Bacon Arugula Cherry Tomatoes (halved) Avocado (sliced)
While the eggs are cooling, cook your bacon in a pan over medium heat until crispy. Remove from pan and pat excess oil away with paper towel. Once cool, chop it up.
Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste)
515
To assemble the salads: divide arugula between bowls and top with cherry tomatoes, avocado, chopped bacon and hard-boiled egg. Drizzle with olive oil and season with salt and pepper, to taste. Enjoy!
47g Saturated Polyunsaturated Monounsaturated
12g 7g 26g 9g
Fiber
5g
Sugar
4g 17g
Cholesterol
223mg
Sodium
510mg
Potassium
750mg
Vitamin A
1934IU
Vitamin C Calcium
21mg 109mg
Iron
2mg
Vitamin D
50IU
Vitamin E
4mg
Vitamin K
68µg
These salads make great meal prep and last for 3 to 4 days in the fridge. Add the avocado and olive oil before serving. Use smokey tempeh slices instead of bacon and omit the egg. Serve with toast or quinoa.
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Chicken Shawarma Salad Bowls
Chicken Breast (diced into
30 minutes
Combine the diced chicken breast, sea salt, black pepper, cinnamon, turmeric, cumin and olive oil in a bowl. Toss well to coat.
cubes) Sea Salt
Transfer the chicken into a skillet over medium heat. Cook for about 10 minutes, or until chicken is cooked through.
Black Pepper Cinnamon Turmeric
Meanwhile, combine the tahini, water and lemon juice together in a jar. Mix well and set aside.
Cumin Extra Virgin Olive Oil Tahini
Divide the romaine, tomatoes and cucumber into bowls and top with the cooked chicken breast. Drizzle tahini dressing over top and sprinkle with chopped parsley. Enjoy!
Water Lemon (juiced) Romaine (chopped) Tomato (diced) Cucumber (diced)
Serve with hummus or add minced garlic to the tahini dressing.
Parsley (chopped)
Store in the fridge for up to three days. Omit the chicken and used cooked chickpeas instead.
360 19g Saturated
3g
Polyunsaturated
5g
Monounsaturated
9g 12g
Fiber Sugar
4g 2g 37g
Cholesterol
103mg
Sodium
410mg
Potassium
970mg
Vitamin A
6183IU
https://www.sewickleyymca.org
Vitamin C Calcium Iron
21mg 131mg 4mg
Vitamin D
1IU
Vitamin E
2mg
Vitamin K
137µg
https://www.sewickleyymca.org
Strawberry Quinoa Arugula Salad
Quinoa (uncooked)
40 minutes
Cook the quinoa according to package directions. Let cool.
Tahini Maple Syrup
In a large mixing bowl whisk together the tahini, maple syrup, lemon juice, water and salt. Season the dressing with additional salt or lemon juice if needed.
Lemon Juice Water (warm) Sea Salt Arugula
Pour the dressing over the arugula and toss to coat evenly. Fold in the cooked quinoa, sunflower seeds and strawberries. Transfer to plates and serve immediately. Enjoy!
Sunflower Seeds Strawberries (chopped)
202 10g Saturated
1g
Polyunsaturated
5g
Monounsaturated
3g 25g
Fiber
4g
Sugar
6g 7g
Cholesterol Sodium
0mg 93mg
Potassium
397mg
Vitamin A
725IU
Vitamin C Calcium Iron
27mg 107mg 3mg
Vitamin D
0IU
Vitamin E
3mg
Vitamin K
34µg
For best results, store all items separately in the fridge and assemble the salad just before serving. Use baby spinach instead. Use pumpkin seeds, hemp seeds or chopped walnuts instead.
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Charred Kale Salad with Tahini Dressing
Lime Juice Tahini Extra Virgin Olive Oil (divided) Cilantro (roughly chopped)
15 minutes
In a blender or food processor, add the lime juice, tahini, 3/4 of the oil, cilantro, salt and water. Blend until smooth and creamy and the sauce is a nice pale green color. Heat a cast-iron pan over medium heat. Once the pan is hot, add the remaining oil and half the kale. Let it cook undisturbed for about 1 minute. Continue cooking while tossing the kale around until it is lightly charred. Remove and repeat the process until all of the kale is lightly charred.
Sea Salt Water Kale Leaves (stem removed, roughly torn) Sesame Seeds (toasted)
Add the kale to a plate and drizzle with the tahini dressing, top with sesame seeds, orange segments and pumpkin seeds, if using. Enjoy!
Blood Orange (peeled, roughly chopped into segments) Pumpkin Seeds (optional)
The charred kale is best enjoyed the same day. Refrigerate the leftover dressing in an airtight container for up to five days. Use a regular orange or grapefruit. 444 41g Saturated Polyunsaturated Monounsaturated
6g 9g 25g 17g
Fiber
6g
Sugar
7g 8g
Cholesterol Sodium
0mg 339mg
Potassium
443mg
Vitamin A
2483IU
Vitamin C Calcium Iron Vitamin D
86mg 239mg 4mg 0IU
https://www.sewickleyymca.org
Vitamin E
5mg
Vitamin K
193µg
https://www.sewickleyymca.org
Black Bean, Corn & Quinoa Salad
Quinoa (dry)
25 minutes
Cook the quinoa according to package directions. Let the quinoa cool slightly.
Frozen Corn Black Beans (cooked and rinsed) Red Bell Pepper (diced)
Cook the corn according to package directions. Drain and rinse under cold water to cool.
Red Onion (finely chopped) Lime Juice
Combine the lime juice, garlic, salt, chili, and cumin in a large mixing bowl. Add the black beans, red pepper, red onion, quinoa, and corn to the bowl and stir to combine. Season with additional lime juice and salt if needed. Divided between bowls and enjoy!
Garlic (clove, minced) Chili Powder Sea Salt Cumin
Refrigerate in an airtight container for up to four days. One serving is approximately two cups. 349 4g Saturated Polyunsaturated Monounsaturated
1g 2g 1g 67g
Fiber Sugar
14g 6g 16g
Cholesterol Sodium
0mg 322mg
Potassium
878mg
Vitamin A
2196IU
Vitamin C
87mg
Calcium
64mg
Iron
5mg
Vitamin D
0IU
Vitamin E
3mg
Vitamin K
7µg
Use taco seasoning or add other dried herbs and spices. Avocado, cilantro, green onion, tomatoes, salsa. Add avocado oil. Serve with tofu, tempeh, cooked chicken, or cooked shrimp on top.
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Grilled Brussels Sprouts, Pear & Pecan Salad
Brussels Sprouts (trimmed, outer leaves removed, halved)
20 minutes
Bring a pot of water to a boil. Blanch the Brussels sprouts for two to five minutes. Drain the water and pat dry. Toss the Brussels sprouts in oil and season with salt.
Avocado Oil Sea Salt (to taste) Barbecue Skewers
Pierce the Brussels sprouts onto the skewers.
Baby Spinach Pear (cored, sliced)
Grill over medium-high heat for about four minutes per side, until tender and slightly charred.
Pecans (crushed) Dried Unsweetened Cranberries
Divide the spinach, pear, pecans, cranberries, and grilled Brussels sprouts onto plates. Drizzle with lemon juice and enjoy!
Lemon Juice (to taste)
Refrigerate in an airtight container for up to four days.
421 26g Saturated Polyunsaturated Monounsaturated
2g 7g 15g
One serving equals approximately 2 1/2 cups. Marinate the Brussels sprouts for longer. Add black pepper and minced garlic to the marinade. Drizzle any leftover marinade over top of the cooked skewers. Add olive oil, goat cheese, blue cheese, feta cheese or vegan
48g Fiber
11g
Sugar
32g 6g
Cholesterol Sodium
0mg 342mg
Potassium
722mg
Vitamin A
3513IU
Vitamin C
90mg
Calcium
92mg
Iron
3mg
Vitamin D
0IU
Vitamin E
2mg
Vitamin K
305µg
cheese. Use a grilling mat or basket instead. If using wooden skewers, be sure to soak in water for at least 30 minutes before grilling.
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Cobb Salad
25 minutes
Egg
Place the eggs in a saucepan and cover with water. Bring to a boil over high heat then turn off the heat but keep the saucepan on the hot burner. Cover and let sit for 10 to 12 minutes. Transfer the eggs to a bowl of cold water and let the eggs sit until cool enough to handle. Peel and slice.
Bacon Extra Virgin Olive Oil Lemon Juice Dijon Mustard
Meanwhile, cook the bacon in a large pan over medium heat for about five minutes per side or until the bacon is cooked through and crispy. Transfer to a paper towel-lined plate to let the bacon cool slightly then chop into small pieces.
Romaine (chopped) Chicken Breast, Cooked (chopped) Cucumber (sliced) Green Onion (chopped, greens parts only)
To a jar add the oil, lemon juice, and mustard. Shake to combine. To serve, divide the romaine between plates and top with the chicken, egg, bacon, cucumber, and green onion. Drizzle the dressing on top. Enjoy!
489 32g Saturated
8g
Polyunsaturated
5g
Monounsaturated
17g 9g
Fiber
3g
Sugar
4g 42g
Cholesterol
308mg
Sodium
359mg
Potassium
935mg
Vitamin A
10627IU
Vitamin C
14mg
Calcium
91mg
Iron
3mg
Vitamin D
46IU
Vitamin E
3mg
Refrigerate in an airtight container for up to three days. Add honey or maple syrup, dried herbs, fresh garlic, salt, and/or pepper to the dressing. Cheese, olives, tomatoes, and/or avocado. Use baby spinach or another salad green instead.
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Vitamin K
154µg