salad

Peach & Sweet Potato Salad

peachandsweetpotatosalad

Summer still lingers as whispers of Fall start to show up. This salad perfectly bridges the gap between summer and fall with fresh summer peaches and hearty root veggies. The natural sweetness from the seasonal produce helps curb sugar cravings while protein from nuts and goat cheese satisfies hunger. You can always add more protein of choice. What makes this salad special for me is the peach white balsamic which you can order online. Of course, traditional balsamic would be delicious too. 

Ingredients

  • 2 tsp avocado oil divided
  • 1 Sweet Potato (medium, sliced into small cubes)
  • 1 Peach (sliced)
  • 1/4 tsp Sea Salt
  • 1 tbsp Balsamic Vinegar or this Summer Peach Balsamic from ConOlio
  • 4 cups Baby Spinach or Kale
  • 1/2 cup Cherry Tomatoes (halved)
  • 1/4 cup Pistachios (shelled and chopped)
  • 1/4 cup Goat Cheese (crumbled) *optional

Instructions 

  • Sautee sweet potato cubes in one teaspoon oil for about ten minutes until cooked. 
  • Toss greens and tomatoes with the other teaspoon of oil, balsamic, and salt. 
  • Layer on the peaches, pistachios, potatoes and goat cheese. 
  • Enjoy!

Makes 2 side salads or one hearty entree salad. 

Prebiotic Nicoise Salad

This is a perfect salad for people who like to meal prep. Simply prepare the pieces then arrange when it is time to eat. The potatoes add a gorgeous color and prebiotic benefits. 

Recipe and photo adapted from Bon Appetite. 

Recipe and photo adapted from Bon Appetite. 

INGREDIENTS: (makes 2 salads)

  • 2 handfuls small purple potatoes (if you can't find purple any kind is OK).
  • 2 handfuls green beans, trimmed
  • 2 pastured eggs, (soft or hard boiled)
  • 2 tablespoons capers
  • 8 ounces fresh wild salmon filet
  • 4 handfuls of greens (butter lettuce, spinach, baby kale, mache, all work wonderfully)
  • Olives: any kind you like and as many as it takes
  • Oil for dressing (olive or avocado oil, or a flavored olive oil such as lemon would work)
  • Dijon 
  • Fresh herbs optional: dill, basil, tarragon, whatever you think
  • Salt and Pepper

INSTRUCTIONS:

  • Start by boiling then cooling your potatoes, eggs, and green beans. (best if prepared in advance) Prepare them separately because they each require different cooking times. 
  • Cook salmon in a pan over medium heat. Start with a drizzle of oil in the pan, get it hot. Season salmon with salt and pepper. Add to pan skin side up. Cook until you see the opaqueness rise to about halfway up, then flip. Cook another 3-5 minutes until the desired doneness. (You can prep this in advance if you prefer it cold. OR buy some cooked salmon filet from the deli. Even smoked salmon will work here.
  • Make dressing in a small bowl. Start with about 2 tablespoons oil and 1 tablespoon dijon. Add a dash of salt and pepper. Taste and adjust. When it tastes good, you're ready. 
  • To serve, toss greens with dressing and divide among two plates or large bowls.
  • Arrange salmon, potato, egg, green beans, capers and olives on top. Drizzle extra dressing over the top and enjoy!

Why Eat More Prebiotics?

Prebiotics are a type of non-digestible fiber that serves as the fuel for the beneficial bacteria in your gut.

Underconsumption of prebiotic foods can lead to:

  • poor indigestion
  • higher levels of inflammation
  • lower immune function
  • higher likelihood of weight gain
  • raised risk for various chronic diseases.

Most Americans aren't eating enough prebiotic foods but you don't have to be one of them because we have your back. 

Here's a short list of prebiotic foods to improve your microbiome.

  • raw jicama (pairs well with guacamole)
  • yellow/green banana (no brown spots)
  • raw or cooked onions
  • pickled raw asparagus/or lightly blanched
  • raw apples (an apple a day...)
  • cooled potato (like in this recipe!)

Why is feeding the good guys important?

When you eat a variety of prebiotic foods, your good bacteria has the fuel to produce short-chain fatty acids that fuel your colon cells, including butyrate which is important for a healthy intestinal lining. Happy colon, happy you.

Your microbiome is a beautiful garden. Be sure to tend to it by eating a wide variety of vegetables every day. 

Radicchio-Stone Fruit Salad

Photo & Recipe Cred: Bon Appetit

Photo & Recipe Cred: Bon Appetit

One of my favorite resources for real food recipes and healthy meals is Bon Appetit. I subscribe to the magazine and Beth loves their newsletter. I've never been much of a rule follower when it comes to recipes but this one is simple to make and offers complexity with fresh seasonal ingredients. It's THE perfect salad to bring to the BBQ this summer. 

The antioxidants from the purple radicchio help balance the inflammatory properties from charred meats. The bitterness is countered with sweet and juicy peach. Then you get a freshness from the scallion, parsley, and lemon followed by creamy cheese and crunchy nuts. I'm literally drooling. 

INGREDIENTS: (*slightly modified because I just can't follow directions)

  • 1/2 cup walnuts
  • 2 small heads of radicchio, leaves separated
  • 4 ripe peaches or stone fruit of choice, sliced
  • 2 scallions (green onions) thinly sliced
  • 1/2 cup chopped fresh parsley
  • 1/3 cup extra virgin olive oil (or try avocado oil)
  • 1/4 cup fresh lemon juice (I say add the zest too!)
  • Sea salt to taste (or flake salt-get fancy!)
  • 1/2 cup crumbled chevre or soft goat or sheep cheese - get the best creamiest stuff you can find

INSTRUCTIONS (Also slightly modified-because who uses their oven in the summer?) 

  • In a frying pan over medium heat, add walnuts and warm gently for a few minutes until they start to release their natural oil. Be sure to stir them around during this process. It will start to smell delightful and they may start to toast slightly. DO NOT BURN. Do not walk away from the nuts. This is just 5 minutes. You can do it. Allow them to cool then chop chop chop.
  • In a big bowl, combine radicchio, peaches, scallions, parsley, and nuts. Drizzle in oil and lemon juice (and zest if you have it), season with salt. 
  • Add cheese and gently toss again to combine. 

*If you plan to travel with this dish or serve at a party, you can combine scallions, parsley, oil, salt and lemon into a dressing. Be sure to taste the dressing before you pack it up. Toss just before serving.

For the OG recipe, and to sign up for their newsletter click here.

Cold Soba Noodle Salad

INGREDIENTS:

Photo by rjgrant/iStock / Getty Images
  • 1 8-10 oz package soba noodles 
  • 4 cups shredded cooked chicken 
  • 1 English cucumber, sliced thin
  • 1 red bell pepper, sliced into thin strips
  • 1 cup cilantro, chopped
  • 1/2 cup fresh mint, chopped
  • 1 tablespoon toasted sesame oil
  • 1/4 cup avocado oil
  • 1 tablespoon rice vinegar
  • juice of 1 lime 
  • 1/4 cup organic shoyu or tamari
  • 1 teaspoon sambal or garlic chili paste
  • 8 cups washed mixed greens for serving

INSTRUCTIONS

  • Cook the soba noodles per package instructions. 
  • While noodles are cooking, combine oil, vinegar, lime juice, sambal, and shoyu. 
  • Drain and rinse cooked soba noodles in cold water until cooled, drain well. 
  • Add noodles to a large bowl and toss with half the dressing. 
  • Add chicken, cucumber, radishes, and herbs. 
  • Add remaining dressing, toss again. 
  • Season to taste. 
  • Serve the noodle salad over mixed greens.

Makes 4-6 servings

Costa Rican Apple Salad

This salad is super refreshing and easy to make. 

INGREDIENTS

  • 2 organic red apples, cored and sliced thin
  • 6 small-medium red radishes, sliced thin
  • 1 cup hearts of palm (fresh, canned, or jarred), sliced about 1 inch thick
  • 2 cups micro greens or sunflower sprouts
  • Juice of 2 limes
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon sea salt

INSTRUCTIONS

  • Combine lime juice, extra virgin olive oil and sea salt in a bowl. Adjust to taste. 
  • Slice apples last so they don't brown. 
  • Toss all produce with dressing and serve immediately.

Makes 2 large salads or 4 side salads. Goes excellent with any protein of choice.

Winter in Austin Salad

INGREDIENTS

  • 6 handfuls baby kale
  • 1/2 teaspoon smoked salt
  • 4 radishes, sliced
  • 2 mandarins, peeled, wedged or sliced
  • 1 avocado
  • 1/4 cup fresh herbs (I like basil and mint) 
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon apple cider vinegar

INSTRUCTIONS

  • Toss greens with salt, oil and vinegar.
  • Layer other ingredients over greens for a nice presentation.
  • Toss just before serving.

Serves 4

Winter brings us citrus and dark leafy greens. This salad goes great with any entree or top it with some wild caught fresh salmon or grass fed steak for a full meal. 

 

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