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The Healthier Plate: Quick and Easy Salad Recipes

Sep 21, 2015
salad recipes
By Kyle Rose, RD, LD

Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.

The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery.

Need some ideas for a quick and easy lunch or even a light dinner? Here are a few Nicholson Clinic-approved protein-packed salad recipes.

Chicken Salad with Spinach and Pomegranate

Makes: 2-4 servings

Salad Ingredients
12 ounces cooked chicken, chopped
8 ounces baby spinach
1 pomegranate, seeded
1/4 cup walnuts, chopped

Dressing Ingredients:
1/4 cup walnut oil
2 tablespoons champagne vinegar
1 teaspoon honey
1/2 teaspoon Dijon mustard
sea salt and fresh ground pepper, to taste

Directions:
Combine chicken, spinach, pomegranate, and walnuts in a large salad bowl. Add dressing ingredients to jar with tight-fitting lid and shake until well combined. Drizzle dressing over salad.

Shrimp and Arugula Salad

Makes: 4 servings

Ingredients:
8 cups baby arugula
1 pound large cooked shrimp
1 avocado, diced
4 tablespoons good quality extra virgin olive oil
2 lemons, 1 juiced and 1 cut into wedges
coarse sea salt and fresh cracked pepper

Directions:
Add arugula, shrimp and avocado to large bowl. Drizzle with half of olive oil, juice of one lemon, and salt and pepper to taste. Toss lightly. Adjust seasoning as needed. Serve with lemon wedges on the side.

Turkey, Avocado, and Raspberry Salad

Makes: 2-4 servings

Ingredients:
1/4 cup walnut oil
1 tablespoon fresh lemon juice
1 tablespoon champagne vinegar
1 teaspoon Dijon mustard
1 teaspoon honey
sea salt and fresh ground pepper, to taste
12 ounces cooked turkey, chopped
1 head Boston Bibb or butter lettuce, torn
1 avocado, halved, pitted, peeled and sliced
1/4 cup walnuts, toasted and roughly chopped
6 ounces organic raspberries

Directions:
Add walnut oil, lemon juice, vinegar, mustard, honey, salt, and pepper to a jar with a tight-fitting lid. Shake until well combined. Combine lettuce, turkey, and avocado in a large salad bowl. Drizzle with dressing and toss lightly. Top with walnuts and raspberries.

Chicken Salad with Grapes and Walnuts

Makes: 2 servings

Ingredients:
2 tablespoons minced shallot
2 tablespoons fresh lemon juice
1/4 cup extra virgin olive oil
sea salt and fresh ground pepper
2 cups diced cooked organic chicken
1 cup halved organic seedless grapes
1/2 cup chopped walnuts
1/2 cup diced organic celery
2 tablespoons fresh chopped parsley

Directions:
Add shallots and lemon juice to medium bowl. Whisk in olive oil slowly until dressing is emulsified. Season with salt and pepper to taste. Add chicken, grapes, walnuts, celery, and parsley to bowl with dressing. Toss to combine. Taste and adjust seasonings.

Kyle Rose is a registered dietitian and founder of Bariatric Dietitian Services. He has personally guided more than 2000 patients through the nutrition changes required to succeed with weight loss surgery.

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