I posted this salad on Instagram a couple weeks ago and you all went crazy over it requesting the recipe ASAP! Today I’m writing a quick blog post just to show you how to make what I’m calling my go-to Simply Wintry Salad, utilizing the best that winter has to offer with citrus and heartyRead More »
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I first introduced a fun variation of my famous Massaged Kale Salad with showcasing them in three ways; including vegan caesar. Today I’m sharing a slight variation to that which involves nori seaweed wraps for a fun way to eat salad, yet incorporate mineral rich seaweed into your diet as well. If you’ve never triedRead More »
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One of the biggest challenges I hear from clients is the time it takes to prepare healthy meals on the go for a busy work week ahead of them. Today I’m sharing 3 quick recipes to make in one jar, toss it in your bag, and call it a day! A delicious Blueberry Coconut OvernightRead More »
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Spring has completely sprung here in Nashville, I just noticed the first tulips of the season bloom over Easter weekend and it was such a lovely little surprise. Not only are flowers blooming, but this also means all the local farmers are started to gather up their crops and farmers markets will be in full swingRead More »
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As of right now, I’m still in San Francisco shooting my cookbook and it’s been full of emotions; being absolutely spent and exhausted at the end of the day from excitement, working hard, and doing something I love is a feeling I’ll never take for granted. I wish I could show you all what’s going on with allRead More »
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Last week, I was hosting the Balanced Body & Life Summer Splash retreat with the amazing wellness team of Blackberry Farm and to say I enjoyed it would be an understatement. As much as I was keeping you all up to date with my adventures outdoors via Instagram and snapchat, I actually put away allRead More »
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Some nights, when you’re craving pasta yet don’t want to fuss with something hot or do much of any cooking- this is the perfect pasta dish containing less than 10 ingredients! The marriage of tart green apples, which are not only low in sugar but contain a fiber called pectin which is great for ourRead More »
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This title is a long one, but I have a lot to say about it. Heirloom Tomato & Watermelon Salad with Corn Vinaigrette has so many flavor and texture components that make this a classic summer salad, it’s fresh, raw, and uses three main ingredients that are the epitome of summer product. Fresh watermelon, heirloom tomatoes, sweet corn, and a delicious dressing that contains less than 5 ingredients, makes up this recipe. It’s a great recipe to showcase summer in a sweet and savory way.
The balance of flavors in this simple salad is amazing, you have a tart component from the fresh lime juice in the dressing with the sweet and starchy mouthfeel from the corn, juicy and sweet watermelon, and rich tomatoes. Garnishing this salad with creamy avocado and fresh parsley makes it that much better. If you have any late summer parties, BBQ’s, or last trips to the farmers market, be sure to share this one with friends and family- I promise it won’t disappoint. It’s visually beautiful, but can make a large serving very affordably because of the amount of watermelon used.
I have a thing for heirloom tomatoes. Granted I do love other tomato varieties, but there’s something incredibly special about heirloom tomatoes. Out of all the tomatoes they’re always the most beautiful visually, with swirls of two or three colors in one tomato and sweet yet rich flavors. Whenever I bite into an heirloom tomato I get a strong sense of what the growing season was like, what other crops were grown nearby- it’s that unique combination of earthiness and sweet that makes heirloom tomato varieties my favorite.
What are heirloom tomatoes? Heirloom tomatoes are just one of the many varieties of tomatoes, heirlooms are grown without any genetic modification, which normally makes tomatoes look perfectly round and uniform in red color. Not these beauties, these are all beautifully and perfectly unique in their own way, showcasing multiple colors, funky shapes and corks about them that make them quite mesmerizing. Therefore are considered genetically “unique”, just like us! Cheesy analogy, but it’s true. I’ve already made this recipe about 3 times since developing and putting the final touches on it, sometimes I use a combination of heirloom tomatoes and cherry tomatoes from our garden, which have been incredibly sweet and ripe this season.
Corn water? Learn how to make this delicious and unique dressing
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It’s not all about the heirloom tomatoes in this recipe though, we have to talk about this sweet Corn Vinaigrette. I’ll save the details on why I’ve been LOVING watermelon this season since we’ve chatted about it in several other summer inspired recipes. This sweet corn dressing was inspired by a technique I read in the summer issue of Bon Appétit, they had a tomato water recipe that was a stunner and I loved the idea of using tomatoes in a unique way. Similar to their technique of creating tomato water, I use a creative way to utilize the sweet and starchy flavors of corn by extracting the natural water and juices in it. I’ll save the details of how to do this for the actual recipe, but just note that the prep time for this recipe comes from playing the waiting game of the corn releasing it’s liquid.
A couple of additions I’ve really been enjoying to this salad has been steamed edamame, hemp seeds, and chickpeas for boosts in protein. Heirloom Tomato & Watermelon Salad with Corn Vinaigrette is great as a side dish, a topping on fresh greens (like romaine lettuce or spinach), or served in a large bowl for an entree with some of those options mentioned above. I’ve been enjoying this almost everyday for a quick lunch for a week- it’s so simple to throw on top of romaine lettuce, sprinkle with hemp seeds and beans, and a little avocado.
Check out more of what’s in season in the summer with the Summer Produce Guide. We’re coming up on the end of summer (eeek, I hate to be the one to say it as I’ve been selfishly avoiding talking about fall and fall recipes here on Nutrition Stripped. I love summer it’s hard to let it go!). Since we’re on the topic of fall, any fall recipes you’d love to see on Nutrition Stripped this season… besides pumpkin guys 
Hope you all love it!
xx McKel
p.s. remember to subscribe to my new YouTube channel for new cooking videos! Thanks for all your kind words about them, I’m glad you’re enjoying.
p.s.s. If I were to create a meal plan, a highly requested topic, would you all enjoy that? 7-day menu? Comment below please! I know many of you stop by to read, but I’d love to hear your thoughts on this by commenting.
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I love kale. I eat it, take pictures with it, and wear kale shirts, but today I’m sharing a trio of my classic massaged kale salad using simple variations in the toppings and salad ingredients to take this one basic kale salad, three ways. These are perfect to make ahead of time for dinner or for a light lunch on the go, bring to a picnic, or enjoy at home. All of these simple salads are nutrient dense, loaded with natural fiber from vegetables and fruits, protein, and healthy fats- all key ingredients to make a filling meal to hold you over and keep your energy up for the day ahead.
I’ve talked at length why I love kale in the original Massaged Kale Salad, so please take a peek at that post to fill yourself in on why kale is great to incorporate into your diet. I especially love kale salad because it’s a hearty green that doesn’t wilt like typical romaine lettuce or other greens when stored with a dressing (olive oil and lemon juice) over a couple of days- making this PERFECT and one of my staples on batch cooking day! Next time you’re making your food and planning your meals for the week, trust me on this one and try making the base of this salad and sprucing it up with the toppings during the week to switch it up a bit. You can also store it on the go in some of my favorite travel containers- check this page for my favs.
Make the original Massaged Kale Salad and then add the following ingredients listed below for each salad! Simple as that. What I typically do is make a large batch of the Massaged Kale Salad and then using that as a base, make all three salads from that one base recipe! Saves you so much time while still enjoying a variety of salads.
Feel free to boost the ingredient amounts depending on your individual goals and energy needs or swap out proteins for other sources if you’d like. For example if you want it to be higher in protein add additional beans, lentils, eggs, tempeh, nutritional yeast, edamame, or other proteins of your choice.
This salad contains delicious golden raisins and kale; fiber and vitamin A rich kale and root vegetables, topped with omega-3 rich walnuts and protein rich edamame.
What you’ll need:
Assembly: Take massaged kale salad and stir in all the remaining ingredients until combined. I recommend dressing this with the Zesty Lemon Shallot Dressing.
Traditional Caesar dressings are typically loaded with saturated fat, calories, and not to mention some use iceberg as the base, which is not as nutrient dense as it’s close counterpart romaine and still not as nutrient dense as kale! This Caesar salad is made vegan by using only healthy fats, fiber, and plant-protein to get the desired texture and consistency of traditional Caesar dressing.
What you’ll need:
Assembly: Place massaged kale salad and set aside in a serving bowl. In a blender or food processor, combine avocado, hemp seeds, nutritional yeast, optional ingredients to add are garlic and a dash of apple cider vinegar. Blend together for a thick and creamy dressing. Pour over kale and combine, top with chickpeas. If you’d like to add another protein source instead of a vegetarian friendly protein, try grilled chicken. Enjoy!
On-the-go? If you don’t have a blender simply mash all of the “wet” ingredients with the back of your fork working it into the romaine lettuce or massaged kale.
Cobb salad is one of the most classic salads for good reason- it’s full of goodies! Those goodies may also add up to a substantial amount of calories as well. Here’s my take on a “light” Cobb Salad. Feel free to use other dressings you enjoy, but I promise you you’ll love this tahini inspired dressing!
What you’ll need:
Dressing idea: Sweet Tahini Drizzle
Assembly: Hard boil eggs in advance, peel egg from the shell and dice or slice into rounds. Arrange the salad in sections, carrots, red bell peppers, cucumber on top of the bed of spinach. Pour dressing on top and stir everything to combine.
I hope you all find these delicious and helpful to incorporate into your busy work week! Be sure to check out my Back to Basics Bundle to help you plan your week of meals ahead of time and use this as one of the recipes you make.
xo McKel
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I posted this salad on Instagram a couple weeks ago and you all went crazy over it requesting the recipe ASAP! Today I’m writing a quick blog post just to show you how to make what I’m calling my go-to Simply Wintry Salad, utilizing the best that winter has to offer with citrus and hearty greens. The base is my famous Massaged Kale Salad, something I never am without, with the addition of winter fruits like these beautiful pomegranates
It’s a rarity when I don’t have a large container of Massaged Kale Salad batch made from the weekend and from my batch cooking day– so naturally I find myself creating salads using this as the base. I started making this salad for a quick dinner utilizing pomegranates, which I adore this time of year and always have on hand, mixed with crunchy shredded carrots, starchy beans as an option, and a bright satsuma citrus dressing made on the fly with only a handful of ingredients. The beauty of this recipe, is you can make it in under 10 minutes, and for me after a long day, that’s all I want!
Precious persimmons and pomegranates. Pomegranates are one of my favorite winter fruits, besides the varieties of citrus, for their high antioxidant content, beautiful color, and the entire act of eating them is a treat. Pomegranates contain fiber, vitamins C, K, folate, and minerals such as manganese, copper, and potassium. I think the best way to enjoy pomegranates are solo, added to a salad, or used as a garnish for a burst of sweetness or moisture. Another sweet component to this salad is my winter beloved persimmon. I’ve already confessed my love for persimmons in my Turmeric Persimmon Oat Porridge, but persimmons are incredibly sweet, creamy, and provide just enough balance from the bitter radicchio and tart pomegranates and satsumas.
If you’ve never used persimmons before, I highly recommend using your nose and being tactile- persimmons should smell fragrant and sweet and will be soft when ripe. A tip for getting the pomegranate seeds loose without losing your mind or your white t-shirt: cut the pomegranate in half, submerge in a large bowl of cold water, hold the pomegranate seed side in the water in one hand and using a wooden spoon in the other, start hitting the pomegranate. The seeds will start to shake out, if you still have some that aren’t falling out, simply use your fingers and gently peel them away from the white flesh of the fruit. It shouldn’t you take more than 10 minutes. I typically will do this and put all the seeds in a mason jar to keep well when I need them for the week ahead.
Boost the salad:
A note on radicchio, I get that radicchio is a unique food- you either love the naturally bitter taste or you hate it. I LOVE the taste and combination of radicchio with sweet persimmons and the tangy satsuma dressing. I promise, give this one a try and my fingers are crossed you’ll become a radicchio lover. If all else fails, keep the radicchio out and use a nice romaine lettuce.
I hope you all enjoy this salad as a quick lunch or dinner meal yet completely satisfying and nourishing at the same time. An added bonus, if you’re enjoying this salad post Christmas dinner, you can utilize some of your leftovers by putting them on top- like proteins, roasted vegetables, etc. Be back next week to share an exciting new tip sheet in the SHOP that so many of you are going to find helpful! (eeeek!)
Enjoy!
xx McKel
p.s. I’m having a 1-day only Boxing Day sale in the shop for 15% off all items! {enter NSBOXINGDAY} as the coupon code
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I first introduced a fun variation of my famous Massaged Kale Salad with showcasing them in three ways; including vegan caesar. Today I’m sharing a slight variation to that which involves nori seaweed wraps for a fun way to eat salad, yet incorporate mineral rich seaweed into your diet as well. If you’ve never tried nori seaweed or have no idea what it is, you’re about to learn why I love and incorporate these unique food into my diet all the time!
Watch me make the Kale Caesar salad on my YouTube channel here and then just assemble with nori as noted in the recipe!
Get to know nori. Nori is one of my favorite seaweeds to use in cooking, partially because it’s the most versatile and most “common” of all the seaweeds used. Think of the last time you’ve had sushi, or if you know what sushi is, nori is the dark green/black outer wrapping. Nori like most seaweeds are incredibly rich in minerals, especially iodine which is important for thyroid health; and manganese, copper, iron, zinc, calcium, potassium, phosphorus, B vitamins, vitamin A and C. Nori comes in several varieties including lightly toasted, toasted with sea salt, toasted with flavorings, and “raw” (untoasted and unflavored). I prefer the raw or lightly toasted for most of my cooking needs. Nori can be added to dishes like this for a mineral boost, added to miso soups, torn into chopped salads, sushis, salad dressings, and much more. I love the taste of nori, but like anything with a strong flavor it’s an acquired taste.
Pack this on-the-go! The wonderful thing about massaged kale salads is the density of these leaves allow the salad to hold up when packed, even after you’ve poured dressing over it as you’ll do with this recipe. I recommend storing the salad separate in a tupperware container like this one, and then storing the nori sheets in a separate ziploc bag (it’s important to keep these away from moisture as much as possible until serving. Then assemble the salad wrap right before serving!
Toss the processed grain wraps and utilize mineral rich seaweeds like nori!- McKel
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I hope you all enjoy these as much as I do! These are great for newcomers to nori sheets or even to get picky eaters and little ones to eat seaweed. Share below how you like them and be sure to use the #nutritionstripped to show me your recipe remakes.
xx McKel
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I love salads. I can’t remember the last day I didn’t have one in some fashion, whether it be a cool cucumber salad in the summer, a fruit salad in the spring, or a warm salad like this when the weather gets a little chilly. This Warm Quinoa Salad is all about balancing warm quinoa, mixed with fresh herbs, lots of lemon, olive oil, and some seasonal ingredients like pomegranates and hearty kale. Some of you may be thinking I’ve gone off the deep talking about warm salads. Let’s elaborate…
If you’ve never tried a warm grain salad before, I think you’re in for a treat! These “recipes”, which I shy away from using the word recipe with any salad because you literally put whatever greens and vegetables you enjoy in a bowl and call it a day! But, for the sake of this being a new type of salad to try, I’ve laid out my favorite go-to warm grain salad recipe with special attention to some of my favorite seasonal produce this winter like pomegranates, citrus, and hearty kale.
The combination of warm quinoa, with bright and citrusy lemon, fresh parsley, earthy kale, and an underlying flavor of onion and garlic is sublime. The best part of this entire recipe are the pomegranates that pop with tart and sweet juice when you bite into them – they’re the best addition to this salad! If you don’t have pomegranates a couple other fruits that would be beautiful here would be tart cherries, figs, apricots, or dried mulberries. Overall this salad can be enjoyed as a starter, a side dish, or an entree if you increase the portion and add protein and a little extra healthy fats. As with all my recipes, I always encourage you to use what ingredients you have handy, are seasonal to your region, are what you enjoy, and always make adjustments depending on your energy needs and goals. A go-to for me is adding in about 3 tablespoons of omega-3 and protein rich hemp seeds for a boost of protein and minerals, or organic sprouted tofu, or organic tempeh, sometimes grilled shrimp, sometimes a couple poached eggs — you get the flexibility here! I love serving this with a crunchy topping like raw pumpkin seeds, sunflower seeds, raw chopped almonds, etc.; anything that you enjoy.
But what about leftovers? Great question! That’s the best part of this salad, it makes for a great lunch on the go or quick dinner which you can gently reheat on the skillet for less than 5 minutes on medium heat to warm it through. Another option, if you’re in the mood for a cold salad, don’t reheat. Simple as that. I make this recipe on my Batch Cooking day and it’s amazing!
Because even salads need a makeover. Warm Quinoa Salad and the 411 on warm salads
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Something big is coming to NS! Speaking of batch cooking, I can’t wait to share something I’ve been working on this past year, with you all in the New Year! Eeeeek. Be sure that you’re signed up for the Nutrition Stripped newsletter to not only get free eBooks and guides BUT to also be the first to hear about these exciting news! Sign up here.
But until then, what are your favorite seasonal ingredients you would put in this salad? Let me know what you think when you give this recipe a go! Leave a comment and rate it, rating helps me continue to improve recipes for you. I love seeing what you come up with so don’t forget to take a picture and tag it #nutritionstripped on Instagram!
Tis’ the season, so get ahead of it. I coach 1-1 with people like you over the world to help optimize your health, reach goals, feel and look amazing! Sign up here to chat with me about how we can work together and take the first step to make this your healthiest and happiest year yet.
xx McKel
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One of my most feared foods growing up, and I quite literally mean feared was potato salad smothered in mayo. Yuck, it combined almost every food I didn’t like growing up- including potatoes, mayo, herbs, egg yolks, and celery. My have things changed! I now appreciate potatoes roasted or mashed, I use fresh herbs daily, but I’m still out for the count on mayo. This is my way of making a delicious light and refreshing alternative to your traditional mayo-based creamy potato salads. Introducing Fingerling Potato and Dill Toss with fresh herbs, spices, and a light olive oil with vinegar dressing and a crunch of red cabbage. It’s delightful for a side or added to your entree!
All mayo fears and *koodies* aside, this one’s a winner you guys! If you’ve never tried a German style or vinegar based potato salad (p.s. on that note I have a killer recipe coming up in the NS cookbook!), this is a great recipe to start with. The addition of potassium rich potatoes with sweet and crunchy apples, zesty red onion, a bunch of tang from the lemon juice and vinegar, and slight heat from the red pepper flakes makes for a delicious combo. Added bonus: try adding this Classic Cashew Cream dolloped on top or with a squeeze of dijon mustard (I know, this might sound weird but mustard– not ketchup– is my favorite condiment with potatoes!).
Tips when storing, store in a glass container for up to 1 week in the refrigerator and upon serving I recommend putting it out on the countertop at room temperature or very gently warming it in the microwave or on the skillet for 30 seconds or less just to bring it up to room temperature. Upon serving, I also recommend giving a little sprinkle of sea salt and black pepper again. The potato toss tastes best at room temp.; keep this in mind during your next spring picnic or park date, this recipe is perfect for that!
A fun way to get potassium rich potatoes in your diet, no it’s not a french fry. #gettossed…
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What are your favorite potato based dishes? Let me know what you think when you give this recipe a go! Leave a comment and rate it, rating helps me continue to improve recipes for you. I love seeing what you come up with so don’t forget to take a picture and tag it #nutritionstripped on Instagram!
How many carbs should you be eating a day to reach your goals? As a Dietitian Nutritionist, I get this email and question every time I post a recipe rich in carbohydrates- it’s my mission is to help you feel the best you possibly can while still enjoying your beloved carbs (and you’ll look and feel amazing too). Sign up here to start.
xx McKel
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Need a salad to take you from winter into spring? This Curry Quinoa Salad is it- it has winter fruits like blood orange, lemon, warming curry spices, and mulberries with fresh herbs that remind me of spring! It’s a beautiful salad to make for a busy week ahead, for a picnic with your friends or loved one, for lunch on the go, etc. Also, it’s a fun new way to use quinoa.
This dressing is one of my go-to’s; it’s takes about 1 minute to whip up and is made with your pantry staples like extra virgin olive oil, raw apple cider vinegar, lemon juice, maple syrup, and mustard. You can make a large jar of this dressing and store it in a mason jar, keep it in the fridge and give it a good shake before you dress your next salad, need a marinade for fish/shrimp/chicken/beans/grains/tempeh/tofu, etc.; the possibilities are endless with this one and I hope this becomes one of your favorites.
Like most dressings and marinades the longer it sits on the food you mix it with the better this salad tastes– with the exception of using this dressing on dark leafy greens besides Massaged Kale Salad. Quinoa and millet are two of my favorite gluten free sources of carbohydrates (and protein) that I enjoy cooking with. Quinoa contains about 9g protein per 1 cup cooked and contains all amino acids, making it a “complete” protein which I use quotations here because we’ve busted that nutrition myth about how we need to each a combination of foods to get a “complete protein”. You can read more detail on how our bodies use amino acids from food and from what’s stored in our bodies in this blog post here and here.
Besides quinoa in this salad, there’s also curry seasoning mainly comprised of my favorite spice in the universe, you guessed it, turmeric! Curry seasoning is basically an affordable way to pack a huge amount of flavor in a very small volume- I only use about a teaspoon of it mixed with this dressing and it’s a beautiful and subtle flavor while giving this salad a pretty golden hue.
Jumping into spring with this delicious salad to bring you out of winter hibernation…
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What are your favorite crunchy vegetable and nut/seed combos to use in salads? Let me know what you think when you give this recipe a go! Leave a comment and rate it, rating helps me continue to improve recipes for you. I love seeing what you come up with so don’t forget to take a picture and tag it #nutritionstripped on Instagram for a chance to win something cool when I repost!
Enjoyed this salad and want more simple, healthy recipes? Sign up for The NS Society and get seasonal meal plans, shopping lists, wellness guides, and more!
xx McKel
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One of the biggest challenges I hear from clients is the time it takes to prepare healthy meals on the go for a busy work week ahead of them. Today I’m sharing 3 quick recipes to make in one jar, toss it in your bag, and call it a day! A delicious Blueberry Coconut Overnight Oats breakfast, a Maple Banana Granola seed snack with almond milk, and a Simple Green Salad with Lemon Vinaigrette, all made in 1 jar with 1 lid (Cuppow BNTO) and ready for you when you’re out on the go, no spills, no fuss!
Blueberry Coconut Overnight Oats
Pour 1/2 cup rolled oats, 2 tablespoons hemp seeds, 1 tablespoon flax seed, and 1 cup of coconut milk into a jar and stir to combine. Add 1 cup of fresh or frozen blueberries and mash them in the pudding for a thicker consistency or you may leave the blueberries whole for a topping. Add honey to sweeten. Store in a large mason jar and secure with a cuppow BNTO lid filled with shredded coconut, almonds and pumpkin seeds- these are awesome for keeping ingredients separate that you need to. Then before serving, put shredded coconut on top!
Simple Greens Salad with Lemon Vinaigrette
One of the easiest recipes to make on the go! Take 2-3 heaping handfuls of your favorite green such as romaine, spinach, or Massaged Kale Salad + 1 cup raw or roasted veggies like raw bell peppers or roasted bell peppers, red cabbage, etc. + 1 cup of chopped grapes + 1/4 cup of chopped almonds + a protein of your choice like 1/2 cup beans/ 2 whole eggs / 3 ounces tempeh, etc. Store 1 teaspoon olive oil, juice of 1 lemon, 2 tablespoons apple cider vinegar, and 1 tablespoon honey in the Cuppow BNTO lid for a quick salad dressing to pour on top. Pour the dressing in the jar, secure the lid and give it a good shake before serving! (in this example I have all the lettuces finely chopped to squeeze more in, tomatoes, hemp seeds and chopped almonds).
Maple Banana Nut Granola with homemade almond milk
By far a life saver when you need a slightly sweet yet incredibly fiber rich snack on the go, Maple Banana Nut Granola with extra seeds, with homemade almond milk or coconut milk poured on top when you’re ready serve. Pour the almond milk into the Cuppow BNTO lid and pour on top. Find more granola and nut milk recipes on my recipe page, you can easily use any recipe for these as you want!
I hope you all enjoy these three quick meals for a healthy and nourishing breakfast, lunch, and dinner on the go! Thank you to the cuppow team for making such awesome lids to use, truly these have been my favorite go-to travel lids when I’m out on the run, added bonus is they’re BPA free, come in a variety of shapes and colors, and can fit many styles of mason jars. I use them mostly with meals such as these examples above, separating toppings, liquids, or snacks away from the other contents in the jar. I highly recommend you check these out for your meals and snacks on the go! See how others around the world use their cuppow on Instagram, Twitter, and Facebook! Try these out and show me your creations, #nutritionstripped and #cuppow. Disclaimer: this is a sponsored recipe post, meaning I was compensated for this recipe and post, my opinions of this product are 100% of my own- I only share the best of the best that I truly enjoy and would find beneficial to you all as well!
xx McKel
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Spring has completely sprung here in Nashville, I just noticed the first tulips of the season bloom over Easter weekend and it was such a lovely little surprise. Not only are flowers blooming, but this also means all the local farmers are started to gather up their crops and farmers markets will be in full swing before we know it. One of my favorite spring veggies to cook with is asparagus! Asparagus is one of those vegetables that you either LOVE or you’re not too keen on it (to put in a nice way). This Shaved Asparagus Salad contains some of my favorite spring and late winter produce, including blood oranges, raw shaved asaparagus spears, lemons, toasted pine nuts, high quality olive oil, and simple seasonings that take this salad to the next level and is another way to celebreate spring!
Just visually looking at an aspararus spear, it looks like a weapon, like a spear headed to ward off disease, fight inflammation, tame and balance blood sugars, and guard your body with antioxidants to fight off free radicals. Okay, okay maybe this metaphor is only going to appeal to my fellow nutrition nerds out there, but it’s true! Asparagus is high in vitamin K, C, A, E, B vitamins, copper, selenium, phosophorus, potassium, iron, zinc, manganese, and choline. Because of it’s wide variety of antioxidants such as vitamin A, C, E and gluthithione (also found in many of the cruceferious vegetables), it can help fight free radicals, inflammation, and help the body detoxifiy harmful compounds such as carcinogens or others in the body. It’s also a great source of fiber (about 3 grams of fiber per 12 spears) making it a digestive friendly vegetable to include!
It’s loaded with nutrition, but can it also help beat the bloat? Yes! Asparagus is also a known natural diuertic, which simply means it can help your body get rid of excess water. The amino acid responsible for this is asparagine, it helps get rid of excess water by increasing urination and getting rid of excess salts. This makes asparagus a MUST HAVE vegetable in your repotoire for beating the bloat, helping with swelling/edema, decrease blood pressure for those with high blood pressure or other heart related diseases.
Asparagus is most well known in recipes when it’s grilled or steamed, yet this recipe might be a not-so-common technique not requiring any heat at all! It’s an all raw salad perfect for the warmer spring and summer days, make it into an entree or a simple side dish and it’s all the same…delicious! Asparagus is perfectly fine to enjoy raw and when mixed/marinated in the lemon juice, olive oil, and sea salt, it subtly wilts the asparagus making it a little soft similar to when you massage raw kale to increase the digestability of it. I love this salad most as a starter or side salad to a meal, but you can certainly have some fun with it and make it into a nice entree by adding some of my favorite proteins and other healthy fats:
I can tell when I’ve eaten asparagus after I use the restroom, is this normal?
Yes actually! After eating asparagus, you body breaks down the vegetables including a natural component called asparagusic acid, when you body breaks it down using enzymes it creates sulfur compounds- these are what cause that strong ordor! It could happen from 15-30 minutes after eating depending on your metabolism and the smell (if it bothers you that much) can be diluted by drinking more water during that time, but no worries it shouldn’t last you more than 1-2 restroom breaks. Also, young asparagus spears contain more of this acid than older/mature picked asparagus. It’s completely normal if it’s happening to you. You actually might notice this with beets and coffee if you notice this with asparagus.
I have a Spring Brunch coming up in a little less than 2 weeks at Bloomsbury Farm here in Nashville, on April 18th! I can’t wait to see all of you who already signed up and purchased their ticket- a huge special thank you to those of you traveling to come hang and visit! Purchase your tickets here.
Also, I just launched the first of MANY “Ask McKel Q&A” on my YouTube channel. Be sure to subscribe here and get updated with new videos most Mondays! You can submit your questions to ask@nutritionstripped.com!
xx McKel
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Tomatoes. Cucumbers. Red onion. Fresh dill. Ahh, when I think of summer salads, this is exactly what I think of. Growing up, my mom had a small yet fruitful garden yielding plenty of cucumbers, tomatoes, green peas, brussel sprouts, peppers, and so many herbs she didn’t know what to do with them. I remember playing in the yard while she tended to it, however I didn’t inherit her green thumb and that will forever baffle me. I would watch her and try to help by plucking all the goodies off their vines being especially careful not to burst the tomatoes. I have so many fond memories of this small garden and this Crunchy Cucumber Tomato Salad was completely inspired by my mom, so thanks, Mom!
This week is a big/exciting/reflective week for me. The Summer edition of the Society just launched yesterday (hooray- you can find details here), plus it’s my birthday week and I’m now inching into my last year as a 20-something. I’m a reflective and inquisitive person by nature, but around this time of year I deeply reflect on the meaning of my life, what I’m here to do, how I can do it better with more passion and service to the community, where I want to be in life personally and professionally, getting excited about my new Dyson vacuum purchase, you know…all the things! Do you guys ever feel the same way around your birthdays? Please tell me I’m not alone in feeling super #emo about it all. It only felt fitting that I share a recipe that reminded me of home, of growing up with my family in Cincinnati, OH, and utilizing the best produce summer has to offer in this delicious salad. SO let’s get to it!
Cucumbers and tomatoes are the epitome of summer veggies. They’re both incredibly hydrating (especially those cucs!) and loaded with vitamins and minerals. Cucumbers in particular are loaded with vitamin K, potassium, pantothenic acid, phosphorus, copper, vitamin C, and magnesium. Tomatoes are rich in antioxidants, most notably lycopene! In addition to chopped tomatoes and cucumbers, I like adding zesty red onion, hearty edamame, tons of fresh dill and parsley, and crunchy green apple. It’s all then tossed in with lemon juice, apple cider vinegar, sea salt, and black pepper. Super. Simple and delicious. I enjoy eating this salad as a quick lunch served with a whole avocado or I’ll add protein like grilled shrimp, smoked salmon, or add this to a bed of romaine for a “huge” salad!
Tomatoes. Cucumbers. The quintessential summer salad you have to try! @mckelhill
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You can read up on the health benefits and nutrition of each ingredient in the NS Pantry!
What do you think about this summer salad? Will you add more greens or proteins to make it work for you? Let me know what you think by rating this recipe and commenting below. And if you make it at home, share on Instagram with #nutritionstripped so I can see!
xx McKel
Photography by Kelsey Cherry (images 1-3)
Love the idea of this versatile, make ahead salad and want even more heathy recipes? Learn how to healthy meal prep like a boss with the NS Society, a space to get healthy meal plans, grocery shopping lists, nutrition eBooks, and a supportive community. Join us today!
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Ah, lentils. I’ve been experimenting a lot this year with pulses and black lentils have quickly become one of my favorites for their rich and beautiful color, hearty texture that stands up to cooking, and earthy flavor. If you’ve never played around with lentils outside of daal, stews or soups, then I highly recommend you try this one out to get out of your lentil rut! This Simple French Inspired Lentil Salad is full of flavor from fresh parsley, spinach or you can use arugula, walnuts, and a vinaigrette that’s out of this world with lemon, olive oil, shallots, and some other goodies. I’m really confident you’ll love this one guys!
We have a great restaurant here in Nashville called Le Sel that’s my favorite joint to go get French modern food. This recipe was completely inspired by my favorite side dish there. I have a couple tweaks (obviously from not knowing the exact recipe), but it hits home and completely satisfies my craving for it when I can’t grab it from there. Lentils are my go-to in the pulses world because they’re rich in protein (about 15g per serving) and fiber (about 15g per serving) and from a culinary standpoint they’re versatile and absorb any flavor that surrounds it. A+ in my book. This year I’ve teamed up with USA Pulses and Pulse Canada in honor of the International Year of the Pulses and taken the Pulse Pledge where I’m trying to incorporate pulses (dry peas, beans, lentils, and chickpeas) into at least one meal a week. You can join me in taking the pledge here.
My favorite way to enjoy this salad is for lunch on the go, or I’ll have it for dinner by adding a big ole’ scoop to a bed of spinach or arugula then topping with a poached egg and some avocado. You can use any green like romaine lettuce or spinach as the salad base- any green will go well with the tangy dressing in the lentil salad. Also, with all the summer picnics, pool parties, and BBQ’s going on this time of year, it’s a delicious side dish to bring and share with friends and family. I promise it’s a crowd pleaser!
A simple french inspired cold lentil salad will change how you think of using lentils! @mckel
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I hope you enjoy these as much as I do, guys! Can’t wait to see these in action during your summer hangs, be sure to tag #nutritionstripped when you try it and rate the recipe since it helps me improve them in the future. Have a beautiful week!
xx McKel
This post was created in partnership with USA Pulses and Pulses Canada. All opinions and endorsements are my own. Thanks for supporting!
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One of my most cherished memories when I visit home (hi, Ohio) is spending time with my family in the kitchen cooking together. You know, as much as I love food, cooking is now literally part of my career and sometimes I forget the essence and the passion-factor cooking elicits. It’s a beautiful reminder of why I love cooking so much, it’s not just nourishing on a cellular level but on a mental, emotional, social, and spiritual level of sorts. So, over Christmas, my stepmom shared this beautiful Italian recipe with me and ‘Tina (my brothers love, who is Italian) and we had a blast making it…especially peeling these little lupini beans! I’m really excited to share with you this super simple, healthy salad and side, and How to Make Lupini Bean Salad using 1 Bowl.
If you’re like me when my stepmom was talking about lupini beans I had to ask her a couple times, what? What are you saying?! Because I’ve never heard of them, I got the 411 from her to share with you. My stepmom lived in Spain for most of her adult life raising my step brother and sister there- nonetheless she had a lot of experience with fresh and fast cuisine that was also healthy. Lupini beans are one of the most laborious beans to cultivate and after they’re picked you still have some manual “processing” to do like peeling slippery skins off of them before their fully enjoyed. They’re nutritionally fairly similar to other legumes having about 26g protein per 1 cup, 16g carbohydrates, 5g fiber and fat.
Unlike beans most of us may be more familiar with, lupini beans have a unique texture– they have a crunch, density, yet breakdown like a pine nut that’s been soaked for a couple hours. Odd way of describing it, but are you following me here? They’re flavor is neutral with a slight nuttiness to it unlike any bean or legume I’ve ever had and overall so delicious! Even though these beans are typically used in Italian cuisine around the holidays, don’t let it limit you from eating this salad year round, it’s too good to save for a couple months of the year! You can definitely use dried lupini beans and start from “scratch”, if so check out this mildly hilarious article by the Kitchn. Otherwise, I’ll pick them up from the health food store or speciality store in the Italian section, or good ole’ Amazon here.
1 Bowl Lupini Bean Salad- a labor of love dish! #nutritionstripped
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TIP: call in the troops, grab a friend, your love, or blast some fun music to help some of the time go by when peeling these skins off!
Have you had a lupini bean salad or played much with lupini beans in cooking? I’d love to hear what other recipes you like making with em’! If you make this at home, be sure to share your thoughts in the comments or by leaving a review which helps me make these recipes better for you. When you make this recipe, share a pic on Instagram with #nutritionstripped so I can see (added bonus for some bean slip ups)!
xx McKel
p.s. so many of you have been asking me about the epic seafood stew we made on Christmas too with my step mom from IG stories and I PROMISE I’ll bring that recipe to you guys here on the blog, I just gotta grab the details from her (and perfect it on my end)!
p.s. ICYMI the Stripped Reset is a 21-day guide to reboot and optimize your health. Learn more about your body’s detoxification process and how you can optimize it through whole foods and lifestyle in the #StrippedReset. Learn more here:
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Happy Friday!
I’m so happy to finally share this recipe with you, partially because I feel like I’ve been keeping it to myself for the past several months. It’s a super Simple Kale Caesar Salad with Maple Pepper Tempeh. It’s loaded with fiber from all those hearty greens and protein and healthy fats from the tempeh and the Caesar salad dressing. Plus the dairy free caesar dressing is made in a blender, so you’re not washing a million dishes afterwards. I hope you guys enjoy this recipe for a quick lunch or dinner – no matter if you’re plant-based or not, this is an excellent dish to squeeze in some plant-based proteins!
Is everyone over kale yet? I hope not! Food trends pop up left and right, but nutrient dense foods will always be here – they’re classic! Kale is one of those that the media and the wellness industry went wild over. Just think about the craze of kale chips back then, they even made chocolate covered kale chips (hey, I did too!). Kale is still one of my favorite hearty greens that I keep in weekly rotation of my meals, mostly in the form of a Massaged Kale Salad which is also the base for this recipe. I’ll also enjoy it blended up in a smoothie or boiled in water with other hearty greens like dandelion, mustard, and chard from local gardens.
Kale isn’t the only star in this show. Cashews take a supporting role when blended with lemon juice, olive oil, and nutritional yeast to create a “cheesey” sauce that’s thick and creamy like caesar, but with added minerals, B vitamins galore, healthy fats, and proteins you won’t get with traditional caesar. To top it off, the way I prepare this tempeh is going to be your new favorite! It’s sliced thin, cooked in coconut oil, drizzled with maple syrup, heavy on the freshly ground black pepper and a touch of sea salt, then cooked on the skillet until the maple syrup caramelizes. It’s incredible and you can enjoy this tempeh in SO many ways. This way of cooking tempeh was actually inspired by my recipe in the Nutrition Stripped Cookbook called Peppery Tempeh with Polenta which is a must try.
If you want to read up on cashews, nutritional yeast, or the health benefits of kale, I created “The Kitchen” page to help you learn what the health benefits and nutrition content is of your favorite whole foods used in my recipes. All you do is click on an ingredient and a screen pops up with all the details on it.
Is kale still cool? Heck yeah! Try this Simple Caesar Kale Salad with Maple Pepper Tempeh
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I’d love to hear what other recipes you like making with tempeh! If you make this at home, be sure to share your thoughts in the comments or by leaving a review which helps me make these recipes better for you. When you make this recipe, share a pic on Instagram with #nutritionstripped so I can see (added bonus for some bean slip ups)!
xx McKel
p.s. ICYMI TODAY IS THE LAST DAY TO ENTER the Nutrition Stripped 4th birthday giveaway! Enter here.
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