Ingredient: red onion

Apple Walnut Salad

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Apple Walnut Salad
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Prep Time 20 minutes
Servings
Ingredients
Vinaigrette Dressing
  • 1/4 cup Walnut oil
  • 2 tbsp white balsamic vinegar
  • 1/2 tsp Dijon mustard
  • 2 tsp honey
Salad
  • 1 head red leaf lettuce leaves washed and dried
  • 1 Granny Smith apple medium, thinly sliced
  • 1 Gala apple medium, thinly sliced
  • 1/4 cup red onion chopped
  • 1/4 cup walnuts toasted and broken into pieces
  • 1/4 cup feta cheese crumbled
  • 1/4 cup dried cranberries
  • 1 tbsp chopped parsley leaves
Prep Time 20 minutes
Servings
Ingredients
Vinaigrette Dressing
  • 1/4 cup Walnut oil
  • 2 tbsp white balsamic vinegar
  • 1/2 tsp Dijon mustard
  • 2 tsp honey
Salad
  • 1 head red leaf lettuce leaves washed and dried
  • 1 Granny Smith apple medium, thinly sliced
  • 1 Gala apple medium, thinly sliced
  • 1/4 cup red onion chopped
  • 1/4 cup walnuts toasted and broken into pieces
  • 1/4 cup feta cheese crumbled
  • 1/4 cup dried cranberries
  • 1 tbsp chopped parsley leaves
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Instructions
  1. Combine the 4 dressing ingredients and whisk until blended. Add salt and pepper to taste. Set aside.
  2. On a large plate or platter, layer lettuce and apples onto the platter. Sprinkle onion, walnuts, cheese, cranberries and parsley on top.
  3. Drizzle dressing over the salad and serve immediately.

Veggie Kabobs

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Veggie Kabobs
This recipe can easily be modified to include meat by adding marinated beef or chicken cubes.
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Servings
Ingredients
  • 1 cup tomatoes chopped into chunks
  • 1 green bell pepper cut into chunks
  • 1 red onion cut into chunks
  • 2 squashes sliced into thick rounds
  • For the Marinade
  • 1/4 cup olive oil
  • 3 cloves garlic pressed
  • 1 juiced lemon
  • 1 tbsp Oregano chopped
  • 1 tbsp basil chopped
  • Kosher salt and freshly ground black pepper to taste
Servings
Ingredients
  • 1 cup tomatoes chopped into chunks
  • 1 green bell pepper cut into chunks
  • 1 red onion cut into chunks
  • 2 squashes sliced into thick rounds
  • For the Marinade
  • 1/4 cup olive oil
  • 3 cloves garlic pressed
  • 1 juiced lemon
  • 1 tbsp Oregano chopped
  • 1 tbsp basil chopped
  • Kosher salt and freshly ground black pepper to taste
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Instructions
  1. Preheat oven to 400 degrees F.
  2. In a small bowl, whisk together olive oil, garlic, lemon juice, oregano and basil; season with salt and pepper, to taste.
  3. Thread tomatoes, bell peppers, onion and squash onto skewers. Place skewers onto a baking sheet. Brush olive oil mixture onto the skewers and let sit for 10-15 minutes.
  4. Place into oven and roast until tender, about 10-12 minutes.*
  5. Serve immediately.

Asian Beef Salad

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Asian Beef Salad
This delicious and easy salad packs tons of flavor into an easy to make ahead and pack and go dish. Based on Thai and Vietnamese dishes, this salad is a perfect replacement to the grilled chichen salad standby. The steak can be served hot or cold, either way it is sure to become a favorite.
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Servings
Ingredients
  • 2 tbsp dried coriander
  • 1/2 tsp black pepper
  • 1 pound flat iron steak or flank steak
  • Butter Crunch or boston lettuce
  • 1 cucumber sliced
  • 1 small red onion finely sliced
  • 1/2 cup cilantro leaves fresh, chopped
  • 1/2 Thai Basil chopped
  • 2 cups cooked jasmine or brown rice
  • For the Marinade
  • 1 Juiced lime or lemon
  • 2 tbsp brown sugar
  • 2 tbsp soy sauce
  • 2 tbsp Teriyaki sauce or Hoisin sauce
  • 3 cloves garlic minced
  • +for the dressing=
  • 4 tbsp Fish Sauce
  • 4 tbsp lime or lemon juice
  • 1 tbsp soy sauce
  • 2 tsp fresh red chili Or 1 Tbsp friend pepper flakes
  • 2 tsp brown sugar
Servings
Ingredients
  • 2 tbsp dried coriander
  • 1/2 tsp black pepper
  • 1 pound flat iron steak or flank steak
  • Butter Crunch or boston lettuce
  • 1 cucumber sliced
  • 1 small red onion finely sliced
  • 1/2 cup cilantro leaves fresh, chopped
  • 1/2 Thai Basil chopped
  • 2 cups cooked jasmine or brown rice
  • For the Marinade
  • 1 Juiced lime or lemon
  • 2 tbsp brown sugar
  • 2 tbsp soy sauce
  • 2 tbsp Teriyaki sauce or Hoisin sauce
  • 3 cloves garlic minced
  • +for the dressing=
  • 4 tbsp Fish Sauce
  • 4 tbsp lime or lemon juice
  • 1 tbsp soy sauce
  • 2 tsp fresh red chili Or 1 Tbsp friend pepper flakes
  • 2 tsp brown sugar
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Instructions
  1. Mix all ingredients together and coat steak well. Cover and marinade in the refrigerator as long as possible (preferably overnight) turning the meat several times.
  2. For the Dressing Blend all ingredients in a blender or food processor
  3. For the Salad Slice steak as thinly as possible Layer the lettuce, cucumbers, onions (and any other veggies you wish to add) Top with rice and sliced steak Add dressing and toss

Three Grain Salad

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Three Grain Salad
Working on getting more whole grain into your diet?  Try this one out.  You can use whatever grain you have in your cupboard and whatever fresh herbs you have in your garden!  
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Prep Time 15 minutes
Cook Time 45 minutes
Servings
Ingredients
  • 1 cup Spelt
  • 1 cup Wheat berries
  • 1 cup Rye berries
  • 3 quarts water
  • 1 cup kalamata olive halved
  • 1 cup feta cheese crumble
  • 1 medium cucumber diced
  • 2 medium tomatoes diced
  • 1 small red onion diced
  • 1/2 cup Oregano leaves chopped
  • 1/2 cup Parsley leaves chopped
Prep Time 15 minutes
Cook Time 45 minutes
Servings
Ingredients
  • 1 cup Spelt
  • 1 cup Wheat berries
  • 1 cup Rye berries
  • 3 quarts water
  • 1 cup kalamata olive halved
  • 1 cup feta cheese crumble
  • 1 medium cucumber diced
  • 2 medium tomatoes diced
  • 1 small red onion diced
  • 1/2 cup Oregano leaves chopped
  • 1/2 cup Parsley leaves chopped
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Instructions
  1. Bring the water to a boil in a large pot.
  2. Rinse the grains and add them to the boiling water. Reduce heat and simmer for about 45 minutes. Drain and cool.
  3. Combine with the olives, cheese, vegetables and herbs.
  4. Whisk dressing ingredients together. Add to everything else and mix.
  5. Refrigerate for at least an hour. Serve on a bed of lettuce or whatever greens you have in the garden and garnished with sprigs of oregano and parsley.

Italian Rotini Salad

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talian Rotini Salad
Easy side dish or lunch entree.
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Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 8 oz Rotini whole wheat or gluten free
  • 1/4 cup olive oil
  • 1/4 cup pesto
  • 3 tbsp lemon juice
  • 1 cup garden peas
  • 1/4 cup red onion chopped
  • 1/4 cup Parsley fresh, chopped
  • 3/4 cup feta (or try tomato-basil)
  • 1 medium cucumber seeded and chopped
  • 1.5 cups tomatoes seeded and chopped
  • 1 jar marinated artichokes (6oz) drained and chopped
  • 1/2 cup kalamata olive halves
  • 8 oz chicken breast (free range) microwave until juice is clear and shred into bite size pieces
  • 1 tbsp Oregano dried
  • 1/2 tsp salt
  • Pepper to taste
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 8 oz Rotini whole wheat or gluten free
  • 1/4 cup olive oil
  • 1/4 cup pesto
  • 3 tbsp lemon juice
  • 1 cup garden peas
  • 1/4 cup red onion chopped
  • 1/4 cup Parsley fresh, chopped
  • 3/4 cup feta (or try tomato-basil)
  • 1 medium cucumber seeded and chopped
  • 1.5 cups tomatoes seeded and chopped
  • 1 jar marinated artichokes (6oz) drained and chopped
  • 1/2 cup kalamata olive halves
  • 8 oz chicken breast (free range) microwave until juice is clear and shred into bite size pieces
  • 1 tbsp Oregano dried
  • 1/2 tsp salt
  • Pepper to taste
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Instructions
  1. Cook the rotini according to package directions. Drain and rinse with cold water.
  2. Mix olive oil, pesto, lemon juice, oregano, salt, and pepper.
  3. Combine the rest of the ingredients in a large bowl. Add the oil pesto dressing and toss.
  4. Refrigerate for 3-4 hours. Serve over a bed of greens.

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Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.