Start Your Day Right! Mornings can be a hectic time, leaving little room for preparing a nutritious breakfast. However, starting your day with a healthy meal is essential to fuel your body and kickstart your metabolism. Luckily, there are plenty of quick and healthy breakfast options that will keep you satisfied and energized throughout the day. Say goodbye to skipping breakfast or grabbing a sugary pastry on the go – these breakfast ideas are not only nutritious but also easy to prepare. 

1. Overnight Oats 

If you’re looking for a quick and effortless breakfast, overnight oats are the way to go. Simply combine rolled oats, your choice of milk (dairy or plant-based), and your favorite toppings like fruits, nuts, or seeds in a jar. You can also add in some chia seeds for added fiber and omega-3 fatty acids. Leave it in the refrigerator overnight, and voila, your breakfast is ready to grab and go in the morning. Overnight oats are packed with fiber, protein, and essential nutrients, making them a perfect choice for a healthy start to your day. 

2. Smoothie Bowl 

Smoothie bowls are not only visually appealing but also incredibly nutritious. Blend your favorite fruits such as berries, bananas, or mangoes, with a splash of liquid such as almond milk or coconut water, until smooth, then pour it into a bowl. Top it with your favorite toppings like granola, chia seeds, sliced fruits, or a handful of nuts for a textural and flavorful breakfast that will leave you feeling refreshed. Smoothie bowls are an excellent way to incorporate a wide range of nutrients into your breakfast, from vitamins and minerals to antioxidants and fiber. 

3. Avocado Toast 

Avocado toast has become a staple in many breakfast routines, and for a good reason. It’s quick, easy to make, and incredibly nutritious. Mash half an avocado onto a toasted slice of whole-grain bread and sprinkle with a pinch of salt and pepper. For an extra boost of flavor and nutrients, you can add toppings like cherry tomatoes, sliced radishes, feta cheese, or a drizzle of balsamic glaze. This simple yet satisfying breakfast is rich in healthy fats, fiber, and vitamins. 

4. Greek Yogurt Parfait 

Greek yogurt is an excellent source of protein, and when combined with fresh fruits and crunchy toppings, it becomes a well-rounded breakfast option. Layer Greek yogurt with your favorite fruits, such as berries or sliced bananas, and add a sprinkle of nuts or granola for some added texture. Greek yogurt parfaits are not only delicious but also provide essential nutrients like calcium, probiotics, and antioxidants, making it an excellent choice to fuel your day. 

5. Egg Muffins 

If you prefer a savory breakfast, egg muffins are a fantastic choice. Whip up a batch of these protein-packed muffins by combining beaten eggs with your choice of vegetables, such as spinach, bell peppers, or mushrooms. Pour the mixture into a muffin tin and bake until set. You can make a large batch ahead of time and store them in the refrigerator for a quick and convenient breakfast option throughout the week. Grab one or two in the morning for a quick and filling breakfast. 

6. Veggie Omelette 

If you have a bit more time in the morning, whip up a veggie omelette. Whisk together eggs or egg whites with your favorite veggies like spinach, bell peppers, and mushrooms. Cook it in a non-stick pan and top it off with a sprinkle of cheese and let it cook until the eggs are set. Enjoy a protein-packed and vegetable-rich breakfast to start your day off right. 

7. Whole Grain Pancakes 

Who says pancakes can’t be healthy? Opt for whole grain pancake mix or make your own batter using whole wheat flour. Add in some mashed bananas or grated apples for natural sweetness and cook them on a non-stick griddle. Top your pancakes with fresh fruits and a drizzle of pure maple syrup for a guilt-free breakfast that still feels like a treat. 

8. Chia Pudding 

Chia seeds are a nutritional powerhouse, and chia pudding is a great way to incorporate them into your breakfast routine. Mix chia seeds with your choice of milk and a touch of sweetener (such as honey or maple syrup), and let it sit in the fridge for at least 30 minutes or overnight. The chia seeds will absorb the liquid and create a pudding-like consistency. Top it with fruits, nuts, or a sprinkle of cinnamon for a delicious and filling breakfast option. 

The Bottom Line 

Remember, a nutritious breakfast doesn’t have to be time-consuming. With these options, there’s no excuse to skip breakfast or settle for unhealthy choices. So, ditch the sugary cereals and embrace these delicious and nutrient-rich options. Your body will thank you for it, and you’ll be ready to conquer whatever the day brings!

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Are you tired of trying to come up with healthy meal ideas every day? Do you find yourself eating out or grabbing fast food because you don’t have the time or energy to cook a healthy meal at home? Take some time to plan and prepare your meals for the week, so you can save time, money, and eat healthier. 

1. Mason Jar Salads 

Mason jar salads are a great option for an easy, healthy, and filling lunch. You can make several salads at once and store them in the fridge for up to a week because the jars keep the ingredients fresh. The key is to layer the ingredients in the right order.  

Start by putting the dressing at the bottom of the jar, followed by your choice of veggies and protein for the salad. Make sure to put the sturdier ingredients like cucumbers and carrots at the bottom and the more delicate ingredients like lettuce and spinach at the top. When you’re ready to eat, just shake the jar and enjoy! 

2. Overnight Oats 

Overnight oats are the perfect breakfast option for a busy week. They require minimal effort and can be made in advance for the entire week. Simply mix rolled oats with your choice of milk, yogurt, and toppings like fruit, nuts, and honey in a mason jar or container. Let it sit in the fridge overnight and you have a nutritious breakfast waiting for you in the morning. 

3. Sheet Pan Meals 

Sheet pan meals are perfect for meal prep because they’re easy to make and require minimal cleanup. Start by choosing your protein, like chicken, fish, or tofu, then add your favorite veggies like broccoli, bell peppers, and sweet potatoes. Toss everything together in a bowl with olive oil, spices, and your favorite herbs, then spread it out on a sheet pan. Bake in the oven for 20-25 minutes, and you have a delicious and healthy meal ready to go. 

4. Quinoa Bowls 

Quinoa bowls are a great way to get a variety of nutrients in one meal. Cook a big batch of quinoa at the beginning of the week and use it as a base for your bowls. Add your choice of protein, like grilled chicken or tofu, and vegetables, like roasted sweet potatoes and broccoli. Top it off with some avocado and a drizzle of dressing for a delicious and filling meal. You can also switch up the ingredients throughout the week to keep things interesting. 

5. Snack Boxes 

Choose a variety of healthy snacks like carrot sticks, hummus, fruit, nuts, and cheese. Divide them into small containers and you have a simple and healthy snack ready to go whenever you need it. 

6. Roasted Veggies 

Roasting veggies is an easy way to add flavor and nutrients to any meal. Cut up your favorite veggies, toss them in olive oil and seasonings, and roast them in the oven for 20-30 minutes. You can use them as a side dish or add them to salads, wraps, or bowls throughout the week. 

7. Slow Cooker Meals 

Slow cooker meals are a lifesaver for busy weeknights. Simply add your ingredients to the slow cooker in the morning, and let it cook all day while you’re at work. When you come home, you’ll have a delicious and healthy meal ready to eat. Some great options include chili, soups, and stews. 

8. Stir-Fry 

Stir-fry is another easy and healthy meal prep option. Choose your protein like shrimp, chicken, or tofu, and your veggies, like broccoli, mushrooms, and bell peppers. Add some minced garlic and ginger for flavor, then stir-fry everything together in a wok or skillet. Store your stir-fry in containers for a quick and easy lunch or dinner option. 

9. Soup 

Soup is a comforting and healthy meal that’s perfect for meal prep. Choose your favorite veggies, like carrots, onions, and celery, and your protein source, like chicken or lentils. Add some broth, your favorite herbs and spices, and let everything simmer on the stove for a few hours. Store your soup in containers for a week’s worth of delicious and nutritious meals. 

The Bottom Line 

Meal prepping can seem daunting at first, but with a little planning and preparation, it can save you time and help you eat healthier. Try these easy and healthy meal prep ideas for a week and see how much easier it is to stay on track with your health goals. 

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Nothing beats roasted Brussels sprouts in the oven especially when there’s bacon involved! This scrumptious side dish pairs well with pork chops or roasted chicken for an easy low-carb meal. You can also enjoy it as is for a lovely breakfast. 

Brussel sprouts may look like tiny versions of cabbages, but don’t let their small size fool you. Each bite is packed with nutritious goodness. They even have more iron, potassium, Vitamin B1, Vitamin K, fiber, and copper than broccoli! 

Ingredients 

• 4 thick-cut bacon slices 
• 1½ lbs. fresh Brussels sprouts – trimmed and cut in half 
• 2 tablespoons extra virgin olive oil 
• Sea salt and freshly ground black pepper – to taste 

Directions 

1. Preheat the oven to 400°F (200°C). 
2. In a large cast iron skillet, cook the bacon evenly on both sides over medium-high heat. Once cooked, remove from heat and let the bacon rest on a cooling rack set over some paper towels. 

3. Blot the bacon with the paper towels once they’ve cooled down to remove excess fat and then crumble. 
4. When the skillet has slightly cooled, transfer the excess bacon fat into a heat-safe container. Wipe off any fat dripping down the side of the skillet with a damp dish cloth before putting it back on the burner on medium-high heat. 
5. In a large bowl, toss the Brussel sprouts in olive oil and season with salt and freshly ground black pepper to taste. 
6. Add the Brussel sprouts into the skillet and cook until they start to turn brown. Add the crumbled bacon and transfer to the preheated oven. 
7. Roast until the Brussel sprouts turn a rich, caramelized color, around 20 to 25 minutes. Make sure to stir halfway through. 
8. Remove from oven and serve immediately. 

Bon appetit! 

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You may be wondering if something as flavorful and affordable as pork chops can really be considered healthy. While pork is a type of red meat, whether it is healthy or not really depends on the cut. All types of pork chops are generally considered lean and healthy cuts of meat, not to mention they are high in protein and low in fat. Add in some fresh vegetables and herbs and you’ve got yourself one easy healthy pork chops recipe. 

Note: The cook time may slightly vary depending on the temperature and thickness of your chops. 

Ingredients 

• 3 tablespoons extra virgin olive oil  
• 4 approx. ½” thick bone-in pork chops – room temperature 
• Sea salt and freshly ground black pepper – to taste 
• 8 oz. white mushrooms – washed and sliced 
• 2 tablespoons yellow onion – finely minced 
• 2 cloves garlic – peeled and minced 
• ¾ cup chicken broth – preferably organic 
• ¼ cup half and half – room temperature 
• ¼ cup non-flavored, full-fat Greek yogurt – room temperature 
• 3 tablespoons fresh parsley – stems removed and leaves finely chopped, divided 
• 1 teaspoon ground arrowroot (optional) – to thicken sauce 

Directions 

1. In a large heavy-duty skillet, heat the olive oil over medium-high heat. Season each side of the chops with salt and pepper to taste before adding to the hot skillet. 
2. Cook for approximately 3 to 4 minutes on each side until brown. Remove the chops from the pan and set aside. 
3. Lower the heat to medium and add in the sliced mushrooms. Cook and stir occasionally for 6 to 7 minutes until they release their juices. 
4. Add in the onion and garlic and cook for 1 to 2 more minutes, stirring once or twice. 
5. Add the chicken broth and scrape the tasty bits off the bottom of the pan to make a sauce. 

6. Add back the pork chops and switch the heat to low. Cover until the chops are cooked through, which should take around 8 to 10 minutes. 
7. Remove the chops and keep them covered on a serving plate. 
8. In the pan, mix in the half and half, yogurt, and fresh parsley until blended and continue cooking for 1 to 2 minutes. Season with salt and pepper to taste before removing from heat. 
9. Spoon the creamy mushroom sauce over the porkchops, garnish with additional parsley, and serve immediately. 

Bon Appetit! 

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When you think of crepes, the first thing that pops into mind might be a sweet dessert topped with fresh fruits and cream. While you’re not wrong, they’re also a great way to turn leftovers into a whole new meal. If you’re looking for healthy crepes recipes, you’re in for a treat.

The best thing about crepes is how versatile they are and how you can play around with the filling based on what you have on hand. This gluten-free version of the traditional French dish skips the flour and makes for delicious low-carb wraps that goes well with both sweet or savory fillings. 

If you’re looking for a quick and delicious breakfast or lunch, savory crepes are the way to go! You can use yesterday’s grilled steak, roasted chicken, or even go for your favorite cheese topped with caramelized onions, sautéed mushrooms, and/or roasted veggies. 

Craving a sweet snack? Try a delicious wrap of fresh strawberries and bananas! Top it with homemade maple whipped cream and a drizzle of balsamic glaze, both of which we’ll be teaching you in this recipe. 

Ingredients 

Batter 

• 6 large eggs 
• 3 tablespoon half and half  
• 2 tablespoons extra virgin olive oil  
• Non-stick cooking spray 

Savory Filling (as pictured) 

• 6 oz. goat cheese 
  12 grape tomatoes –  sliced 
  6 oz. white mushrooms – sliced and sautéed 
  2 tablespoons fresh basil – chopped 
  3 tablespoons sliced green onion – green part only 
  Sea salt and black pepper – to taste 

Sweet Filling (as pictured) 

• 6 oz. fresh strawberries – hulled and sliced 
• 1 pint heavy whipping cream – chilled (to make maple whipped cream) 
• 1-2 tablespoons real maple syrup (to make maple whipped cream) 
• 1 cup balsamic vinegar (to make balsamic glaze) 

Directions 

1. In a large bowl, combine the eggs, half and half, and olive oil and whisk until smooth. Add the sweet or savory ingredients mentioned above if desired. 
2. Lightly coat a 10” non-stick skillet with the cooking spray and set over medium-low heat. 
3. Swirl around ¼ cup of the batter into the pre-heated pan to evenly coat the bottom with a thin layer. Feel free to add more if any holes appear. 
4. Cover the pan and cook for approximately 2 to 3 minutes until the batter begins to set. 
5. Loosen the edges with a silicone spatula and try not to tear it while flipping. Cook for one more minute and remove the crepe from the pan. Repeat the process until you use up all the batter. 
6. Place your filling in the center of each crepe, fold over both sides, and serve immediately. 

How to Make Maple Whipped Cream 

1. In a large cold bowl, whip the cold heavy cream with a hand mixer or immersion blender on medium-high speed until it doubles in size and changes texture. 
2. Drizzle in the maple syrup and continue whipping until it is light and fluffy. 

How to Make a Balsamic Glaze 

1. Heat the balsamic vinegar over medium-high heat until it begins to boil. 
2. Lower the heat and let it simmer while constantly stirring until the liquid reduces to about 1/3 of its original volume. 
3. You should end up with a thick and syrupy consistency. Cool slightly before using. 

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You won’t be disappointed with this keto pepperoni pizza if you’re looking for an easy and guilt-free weeknight meal. Featuring a baked cream cheese crust that melts in your mouth, this low-carb pizza is gluten-free and low-carb. It’s also ready in around 30 minutes, so you can have dinner on the table in no time.

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Ingredients

• 8 ounces of cream cheese — room temperature
• 2 large eggs
• 1/3 cup of Parmesan cheese — freshly grated
• 1½ teaspoons of dried basil — divided
• 1½ teaspoons of dried oregano — divided
• 1 teaspoon of garlic powder — divided
• Sea salt and black pepper — to taste
• 1½ tablespoons of tomato paste
• 3 tablespoons of tomato sauce (without added sugar)
• 4 ounces of pepperoni — thinly sliced
• 1 cup of Mozzarella cheese — shredded

Optional garnish: Fresh basil leaves — cut into thin slices

Directions

1. Preheat the oven to 375°F. After that, line a large-rimmed baking sheet with parchment paper and set it aside.
2. The following ingredients should be combined in a medium-sized bowl: cream cheese, eggs, Parmesan cheese, 1 teaspoon of basil and oregano, and ½ teaspoon of garlic powder. Depending on your taste, add salt and black pepper and blend the mixture until it’s smooth.
3. On the earlier prepared baking sheet, spread the cream cheese mixture to the desired thickness and shape it into your pizza base.

4. Slide the baking sheet into the preheated oven. Bake the crust for 8-10 minutes, or until slightly puffed and golden brown. Halfway through baking, check the crust to make sure it bakes evenly and doesn’t get too brown. 
5. While that’s going, whisk the tomato paste, tomato sauce, remaining dried herbs, and garlic powder together in a small bowl. Sprinkle with salt and pepper, to taste, and stir until combined. Then, put it aside. 
6. Take the crust out of the oven and set it aside to cool for 5 to 10 minutes. Once cooled, top with tomato sauce, pepperoni slices, and mozzarella.
7. Put the pizza back in the oven and bake for 10 more minutes, or until the cheese is melted and bubbly. Sprinkle with fresh basil, if desired, and serve right away after taking it out of the oven. 

Bon appetit!

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Totally keto-friendy, and suitable for family dinners or entertaining guests, this dish is simple yet impressive.

The key to this recipe is to use fresh garlic and herbs, as they will give the chicken the best flavor. Roasting the chicken until it is golden brown on the outside, but still juicy on the inside, is also essential. With the flavors of garlic and herbs infusing the whole roasted chicken, your family and friends are sure to love this recipe. 

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Ingredients

• 1 large white onion — cut into thick slices
• 1 whole chicken (5 – 6 lb.)
• Sea salt and black pepper — to taste
• 1 small container of fresh poultry herbs (thyme, rosemary & sage) — rinsed and divided
• ¼ cup of unsalted butter — at room temperature
• 6 – 8 cloves of garlic — finely minced, then divided
• 1 cup of sugar-free (or keto-friendly) organic chicken broth

Directions

1. The oven should be preheated to 425°F. Arrange onion slices in the bottom of a large, heavy-duty 12-inch skillet with high sides.
2. After discarding the neck and giblets from the chicken, place it breast-side up in the skillet over the onion slices and season generously with salt and pepper.
3. Take about 1/3 of the fresh thyme, rosemary, and sage and separate it from the bundle. Trim the tough stems off of the thyme and rosemary leaves and discard them. Make sure you mix the leaves with the sage before you chop them. 
4. Combine the softened butter, half the minced garlic, and the chopped fresh poultry herbs in a small bowl. Mix to combine. Divide and place small chunks of the herb butter under the chicken skin, covering the breast meat evenly. 
5. Place the remaining minced garlic inside the bird’s cavity and massage it in. After that, stuff with the rest of the fresh poultry herbs and secure legs together with kitchen string. Pour the chicken broth into the skillet.

6. In the pre-heated oven, roast the skillet for 1 hour and 30 minutes or until a meat thermometer inserted into the thickest part of the thigh reads 165° F. Be sure to check the skin every 30 minutes as it cooks to prevent it from browning too much.

   If the skin looks like it’ll become too brown, cover the chicken with aluminum foil after 1 hour. Once another 15 – 20 minutes have passed, check for doneness. 

7. Take the skillet out of the oven and carefully transfer the chicken onto a serving platter. Allow to rest for 15 – 20 minutes and cover loosely with aluminum foil to keep warm. Discard the onion slices (to reduce the carb content) from the skillet while the chicken rests.
8. Now heat the remaining liquid in the skillet over medium-high heat. Make sure to remove the browned bits from the bottom using a spatula or wooden spoon. Then cook until the liquid has been reduced by half. You can season the sauce with black pepper and salt after it has been reduced. 
9. Carve the chicken and serve with a spoonful of warm pan sauce on top of each serving.

Bon appetit!

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Pork chops and creamed spinach are a classic combination. But why not stuff the pork chops with the creamed spinach for a fun and easy keto dinner? This recipe takes just one pan to cook and around 30 minutes to get on the table.

Plus, it’s keto-friendly, which means there’s no guilt after indulging in this comfort food.

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Ingredients

• 4 boneless pork chops, 1” thick
• Salt and black pepper — to taste
• 2 tablespoons of extra virgin olive oil — divided
• 2 – 3 cloves of fresh garlic — finely minced
• 12 oz. of fresh spinach — rinsed and dried
• 4 oz. of cream cheese — softened and divided
• 2 tablespoons of sour cream
• 1 cup of organic, sugar-free chicken broth 

Directions

1. Create a pocket with a sharp knife by cutting into one side of each pork chop. Avoid cutting completely through, as this will make stuffing it harder. Sprinkle salt and black pepper on each side, to taste. Put aside for later.
2. Over medium heat, heat 1 tablespoon of olive oil and garlic in a large skillet with high sides. Cook the garlic until golden brown and fragrant, which will take around 2 – 3 minutes.
3. Next, add fresh spinach and cook — continuously stirring — until it wilts. If you need to, cook the spinach in batches.
4. Pour 3 ounces of cream cheese and sour cream into the skillet. Then, stir until spinach is coated and cheese has fully melted. Depending on your taste, add salt and black pepper and remove from heat. 
5. Once the spinach mixture has cooled slightly, stuff each pork chop with equal amounts. Be sure to use all of the spinach mixtures so you can use the same skillet in the next step. 

6. In the same skillet, heat the remaining tablespoon of olive oil over medium-high heat. As soon as the pan is hot, add the stuffed pork chops and cook for 3 – 4 minutes per side, until the pork is cooked through and browned. Taking the pork chops out of the skillet, transfer them to a serving dish. Place foil over the dish to keep it warm. Then put aside.
7. Still, over medium-high heat, add and cook the chicken broth and remaining cream cheese. Scrape up the brown bits from the bottom of the pan, while stirring in the cream cheese so that it combines into the sauce. Keep cooking until the sauce is reduced by half, which takes around 6 – 8 minutes. When done, take the skillet off the heat and season with extra salt and black pepper if you like.
8. When you’re ready to serve, drizzle some pan sauce over the stuffed pork chops. This dish is best eaten right after cooking.

Bon appetit! 

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Salads are among the healthiest food types we eat daily. Despite that, many people think they’re bland and unappetizing since they’re often prepared carelessly alongside the main dish. This article will show you the basics of preparing healthy homemade salads.

Basic Tips About Salad Making

When it comes to salad-making, do not try too much at first. Practice with plain salads and plain dressings before you try combination salads, fancy dressings, and elaborate garnishes. 

Also, don’t prepare plain salads until you are ready to serve them. The lettuce will become flabby and the dressing will become watery and unappealing if the two are mixed too long before serving.

Lastly, there’s no point in making a perfect salad with inferior ingredients, so only the freshest ingredients and condiments should be used. Also, simple garnishes will make the salad more appealing.

2 Basic Salad Dressings

We’ll introduce recipes for two basic types of homemade salad dressing: 

• Plain Salad Dressing
• Mayonaise

1. Plain Salad Dressing Recipe

Almost any salad can be dressed with plain salad dressing.

Ingredients

• Oil (any neutral-flavored oil)
• Vinegar
• Black pepper
• Sea salt

Adjust based on taste & Health Values

Plain Salad Dressing with less oil: People who don’t like too much olive oil use equal quantities of oil and vinegar.

Plain Salad Dressing with medium oil: Most people are satisfied with a proportion of one-third vinegar and two-thirds olive oil.

Regular Plain Salad Dressing: The best dressing is made with four parts oil and one part vinegar, provided the vinegar is good.

Directions

To use plain salad dressing with any of the salad recipes below, make the dressing while mixing in the salad.

1. Put a saltspoon of salt, a quarter of this amount of freshly grated pepper, and a tablespoon of oil in a bowl of salad. Mix to combine. 
2. Add 3 more tablespoons of oil. After that, lightly toss the salad for a few seconds.
3. Last but not least, add a tablespoon of sharp vinegar. Toss the salad again, and serve.

2. Homemade Mayonnaise Salad Dressing Recipe

When preparing mayonnaise, use pasteurized eggs (or eggs marked salmonella-free) to ensure food safety. All eggs in the United States are pasteurized, as required by the USDA. Similarly, raw eggs in the UK that are produced under the British Lion Code of Practice are safe to use.

Also, whenever preparing mayonnaise in hot weather, keep the bowl as cold as possible. The ingredients should also be brought to room temperature for the best results.

Ingredients

• 2 raw egg yolks
• Sea Salt
• White Pepper

Directions

1. To the yolks of two raw eggs, add half a teaspoon of salt and one-quarter teaspoon of white pepper, along with a tablespoon of oil. Beat together well or use a food processor.
2. Mix thoroughly, and gradually add half a pint of neutral-flavored oil (or oil with a flavor you prefer). Add a few drops of vinegar when it begins to thicken. The total amount of vinegar to be used is two tablespoons. Once the dressing has a glassy look instead of a velvety appearance, it is time to stop adding oil and instead add vinegar. 
3. As you go along, taste test the mayonnaise and season with additional salt to your liking.

The process of making mayonnaise is very simple, so almost anyone can do it after a few attempts.

7 Easy Salad Recipes that Go Well with Basic Salad Dressings

3. Celery Salad

Other than lettuce, celery is another commonly used vegetable in salads. This is great as a side dish.

Ingredients

• 3 heads of celery
• Plain mayonnaise (see recipe above or get a pre-made one)

Directions

1. Take three heads of celery and chop off the roots.
2. Make sure to wipe each leaf stalk carefully. Slice them into 1-inch pieces. Then cut each piece into strips.
3. Toss them in a salad bowl with plain mayonnaise. Serve immediately.

4. Asparagus Salad

Ingredients

• 1 bunch of asparagus
• Plain salad dressing (see recipe above)

Directions

1. Cut off a little more than an inch from the root end of a bunch of asparagus. 
2. Then scrape off the skin, wash them, tie them in bunches containing six to eight each, and boil them with the heads just out of the water. The steam will cook the heads. Do not submerge the asparagus head as they will end up cooking before the root ends are cooked.
3. Take them out of the boiling water once they are tender and submerge the asparagus into a bowl of cold water for a few minutes. 
4. After that, drain and arrange them on a serving dish. Then drizzle plain dressing over them.

5. Breakfast Salad

Ingredients

• 2 ripe tomatoes
• 1 small cucumber
• Lettuce (Iceberg/Romaine/Butter)
• 1 green onion
• 4 – 5 fresh tarragon leaves
• Plain salad dressing (see recipe above)

Directions

1. Scald two ripe tomatoes by dunking them into boiling water for about 60 seconds. Then quickly take them out and place them in ice water. Peel off the skin. 
2. Once they get very cold, slice them thinly. 
3. Slice one small cucumber very thinly after peeling it. 
4. Combine four lettuce leaves, the sliced tomatoes, and thinly sliced cucumber in a salad bowl. Mix.
5. Chop up one spring onion and add it to the salad. If you can, add four or five tarragon leaves. Mix to combine.
6. Put the plain dressing on top and serve immediately.

6. Chicken Salad

You can shred and use leftover chicken for chicken salad. But if you need to prepare the chicken from scratch, see the directions below.

Ingredients

• Leftover cold chicken (or 8.5 oz. of chicken breast to poach)
• Sea salt
• 1 fresh lemon
• Celery or lettuce (Iceberg/Romaine/Butter)
• Plain mayonnaise (see recipe above or get a pre-made one)

Directions to poach chicken

Chicken breast is lower in calories and contains more calcium and vitamin B-6 than chicken fillet. It is also easier to shred. However, you can still substitute with chicken fillet.

1. Take 8.5 oz. (240g) chicken breast out of the refrigerator. Let it thaw for about 20 minutes to room temperature. After that, pound it gently to even the thickness out.
2. Add water, salt, and lemon (cut in half) into a pot and bring it to a boil. Use around 1 tablespoon of salt for every quart (946ml) of water.
3. Once the water is boiling hot, submerge the chicken (room temperature) and cover the pot. After a few seconds, turn the stove off and let the chicken cook for 20 to 45 minutes.
4. Once the time is up, remove the chicken from the water. Then shred or cut it up.
5. To use it for a cold salad, it is best to refrigerate the shredded chicken for a few hours.

Chicken Salad Directions

1. Place the cold shredded chicken and some chopped celery into a bowl. Use slightly more celery than chicken. If you don’t like celery, use a few leaves of lettuce instead.
2. Add 1 – 2 tablespoons of homemade mayonnaise and mix to combine.
3. Garnish with sliced hard-boiled eggs.

7. Crayfish/crawfish Salad

Ingredients

• 12 crawfish (fresh/frozen/boiled)
• Sea salt
• ½ head of lettuce (Iceberg/Romaine/Butter)
• Plain mayonnaise (see recipe above or get a pre-made one)

Directions

The crawfish looks like a miniature lobster. You can use them in salads or as a seafood salad garnish. Skip the first two steps if you’ve gotten crawfish that has already been boiled and deveined.

1. Put a dozen crayfish into a pot of boiling water that’s slightly salted. Let them boil for fifteen minutes. 
2. Take the crayfish out of the pot. Break each shell in half by picking out the tail section and cutting it in half lengthwise. Don’t forget to remove the black ligament. Set aside.
3. In a salad bowl, shred the small white leaves of half a head of lettuce. Then add the crayfish. Mix to combine.
4. Pour homemade mayonnaise over them. Serve with tufts of green, sliced hard-boiled eggs. Decorate with the head of the shell.

8. Egg Salad

Ingredients

• 4 eggs
• 1 head of lettuce (Iceberg/Romaine/Butter)
• 6 mint leaves (optional) — finely chopped
• Plain dressing (see recipe above)

Directions

1. Toss the small crisp leaves of a head of lettuce into a salad bowl. Shred them a little if needed.
2. Slice four hard-boiled eggs and add them in.
3. Slice a dozen capers back and forth with a sharp knife until they are finely minced.  Then sprinkle over the eggs. 
4. Optional: Add 6 finely chopped mint leaves as a bonus step.
5. Make a plain dressing and add it.

9. Salmon Salad

Ingredients

• 2 salmon fillets
• 4 eggs
• 1 head of lettuce (Iceberg/Romaine/Butter)
• Sea salt and black pepper
• Plain mayonnaise (see recipe above or get a pre-made one)

Directions

1. Broil two salmon fillets
2. When the fish is done, break it up into flakes and season with salt and pepper (to taste). Then add 2 tablespoons of lemon juice. Set aside for an hour. 
3. Fill a salad bowl half full of shredded lettuce leaves.
4. Add the fish, along with hard-boiled eggs and pitted olives as garnish.
5. Feel free to serve with homemade mayonnaise.

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