Creamy Italian Corn Salad

Creamy Italian Corn Salad – A healthy and nutritious salad or chip dip! #RealFood #CleanEating #WholeWheat #Bulgur

Doesn’t a Corn Salad sound really good right now? We’ve shared Chickpea Salads, Quinoa Salads, Bulgur Salads and even Forbidden Rice Salads but this is our first Corn Salad and oh, is it delicious!

Did you know organic corn can have benefits like lowering risk the of colon cancer, giving a boost to the immune system, improving bone strength and helping to control diabetes? Organic corn is rich in minerals and vitamins and happens to taste amazing in this salad! (source)

Put all that nutrition with some wheat bulgur which can help protect the heart, improve digestion, fight diabetes and help with weight loss. We really love what bulgur adds to this dish. It doesn’t have much of a flavor yet is almost sweet. You can substitute quinoa if you prefer. (source)

Black Beans can improve digestion, help keep blood sugar levels stable, help with weight loss and are heart healthy. They are also a great source of fiber and protein which really adds to this salad. (source)

Add some delicious avocados which are well known as a healthy fat. They are also packed with vitamins and minerals like potassium, vitamin K, vitamin C, vitamin B6 and they are high in fiber. (source)

All in all this is a very healthy salad that is super easy to whip up. It can be eaten as is or it tastes divine with some organic corn chips for a party chip dip. The Creamy Italian Dressing is absolutely heavenly! If you happen to have extra you should try it on a green salad. Amazing!

Alright, enough talk. Let’s eat! Don’t forget to keep as many of your ingredients (especially the corn) organic for optimum nutrition.

Ingredients

1 cup fresh or frozen corn
3 cups cooked black beans
2 cups cooked wheat bulgur OR quinoa
1 can of black olives, sliced
½ red pepper, diced
¼ red onion, diced
1 avocado, diced
Creamy Italian Dressing (recipe below)

Directions

Place all ingredients except avocado and Creamy Italian Dressing in a large bowl. Stir until combined. Gently fold in dressing and avocado. Serve with organic corn chips or as a side salad.

Creamy Italian Dressing

Ingredients

¼ cup olive oil
¼ cup sour cream
½ tsp. lemon juice
1 ½ tsp. Italian seasoning
2 Tbs. red wine vinegar
2 Tbs. honey
½ tsp. salt
pinch of black pepper
cayenne to taste

Directions

Mix all ingredient together and pour over salad.

For more delicious and nutritious salads and dips make sure you try our Healthy Spaghetti Garden Salad, Picky Eater Tuna Salad, Quinoa Bean Platter and Best Ever Salsa.

Let’s stay connected! We’d love to share all of our real food recipes and tips with you through Email, Facebook, Pinterest, Twitter and Instagram! We always have more healthy and delicious recipes on the way 🙂

What are your favorite summer salad ingredients?

2 Clean Eating Salad Dressings

Homemade a healthy salad dressing without any bad stuff!

If you have had much time to look around our site you know that we are a little in love with salads. Healthy Spaghetti Garden Salad, Eat Your Greens Salad, Geek Quinoa Salad, Bulgur Chickpea Salad, we seriously love them all! Salads are a fantastic way to get optimum nutrition with very little prep time.

Green salads have a special place in our hearts. They make a fabulous fall back plan on busy days. It is important though to use the right kinds of dressings. Store bought dressing usually has artificial ingredients that you do not want to eat. Thankfully, making your own is quick, easy and absolutely delicious! We have two to share with you today. We hope they make your meals even healthier as they have ours. Enjoy!

Ingredients

¾ cup olive oil
1 cup mayonnaise
¾ cup buttermilk
1 tsp. sugar
2 tsp. dry onion
½ cup fresh or frozen basil, chopped fine
½ tsp. salt
2 cloves garlic, grated
¼ tsp. paprika
½ cup Parmesan cheese

Directions

Place all ingredients in a Mason Jar and shake until combined.

Clean Eating Greek Vinaigrette

Ingredients

½ cup red wine vinegar
3 cloves garlic, grated
1 Tbs. fresh chopped basil
½ tsp. oregano
½ tsp. marjoram
3 Tbs. lemon juice
¾ cup olive oil
1 tsp. sugar
salt and pepper to taste

Directions

Place all ingredients in a Mason Jar and shake well.

For more delicious green salads make sure you check out our Sweet and Savory Pear Salad, Wilted Winter Salad, Winter Pomegranate Salad and Super Food Wilted Salad. All are delicious and filled with nutrition!

Are you more of a pesto fan or vinaigrette?

Quick and Easy Bulgur Chickpea Salad

Quick and Easy Bulgur Chickpea Salad – This nutritious and delicious salad is just perfect for any picnic, potluck or barbecue!

It’s the weekend! Not just any weekend though, it’s the 4th of July weekend. If you are still looking for a quick, easy and tasty potluck salad you have come to the right place! This one is packed with nutrition and will leave you craving more.

There are so many components that make this salad good for you. Not only is it packed with health promoting veggies but it also contains wheat bulgur and chickpeas. Two ingredients that add tons of nutrition.

Despite all the controversy about a gluten-free diet, wheat bulgur is actually incredibly good for you! Wheat can have health benefits such as aiding weight control, assisting mental health, reducing chronic inflammation and it’s heart healthy. (source)

Chickpeas are another amazing food! They also aid digestion, help regulate blood sugar levels and they contain antioxidants!

All in all this delicious salad is the perfect choice for a healthy 4th of July! Some other delicious and easy peasy options are our Last Minute Potato Salad, Picky Eater Tuna Salad, Orange Wheat Berry Fruit Salad and Healthy Spaghetti Garden Salad. Yum!

Ingredients

1 cup cherry tomatoes, halved
2 cups cooked wheat bulgur
2 cups cooked chickpeas
¼ cup red onion, diced
1 cup sliced black olives
1 14oz. can artichokes
½ cucumber, diced
grated Parmesan cheese to garnish

Directions

Combine all ingredients except Parmesan cheese in a large bowl. Pour in dressing and gently mix. Garnish with Parmesan cheese.

Dressing

Ingredients

¼ cup olive oil
2 Tbs. red wine vinegar
2 Tbs. lemon juice
1 tsp. dried oregano OR 2 Tbs fresh, finely chopped
1 tsp. dried basil OR 2 Tbs. fresh, finely chopped
1-2 cloves garlic, grated
1 tsp. sugar
1 tsp. salt
¼ tsp. black pepper

Directions

Mix all ingredients together and pour over salad.

For even more nutritious and delicious potluck recipes make sure you check out our 15 Healthy Sides for July 4th, Best Boston Baked Beans, Clean Eating Banana Cream Pie and Easy Peasy Mint Dole Whip!

Let’s stay connected! We’d love to share all of our real food recipes and tips with you through Email, Facebook, Pinterest, Twitter and Instagram! We always have more healthy and delicious recipes on the way 🙂

What are your plans for Independence Day?

Healthy Spaghetti Garden Salad

Healthy Spaghetti Garden Salad- Did you know pasta can be healthy? Add it to these gorgeous veggies and chicken and you have a very healthy salad! #RealFood #SummerRecipes #HealthyRecipes #CleanEating

We LOVE salads around here! They are such an easy and highly appetizing way to get a whole bunch of nutrition in just one dish. Salads are quick to throw together and there are so many ways you can mix them up so that they are never boring. Everything from a Forbidden Rice and Veggie Salad and a Buckwheat Berry Salad to an Eat Your Greens Salad, the options are seriously endless!

Our newest addition to our salad addiction is this mouthwatering Spaghetti Garden Salad. Now, pasta may not sounds like the healthiest option but on closer examination it is actually a very healthy addition to veggies! If you use some organic whole wheat or quinoa pasta instead of highly processed conventional pasta there are some great benefits. Quinoa or whole wheat pasta adds good fiber which aids the digestive tract and helps keep blood sugar levels stable. Protein is also added as well as various vitamins and minerals. All in all using the right kind of pasta is a great way to add tons of nutrition to your day!

Another thing we really love about this salad is how filling it is. Because of all the fiber in the pasta and the protein in the chicken and the pasta you are ready to go for hours! Add some Butter Bread on the side for extra deliciousness and you have a light yet filling summer meal that the whole family will love!

Remember it is always best to keep your ingredients organic for the most nutritious benefits for your family. Now, let’s eat!

Spaghetti Garden Salad

8 oz. spaghetti noodles, cooked
1 bell pepper, chopped (any color)
6-8 radishes, sliced
6 scallions, sliced
1 cucumber, sliced
2 large tomatoes, chopped
1 cup black olives, sliced
½ cup artichoke hearts, chopped
¼ cup Parmesan cheese
¼ cup fresh basil
2 chicken breasts, chopped
butter
salt and pepper to taste

Season chicken with salt and pepper and cook in butter in a fry pan. Combine chicken and all other ingredients in a large bowl. Pour dressing over and mix until well combined.

Dressing

1 ½ tsp. Italian Seasoning
⅓ cup olive oil
¼ cup red wine vinegar
2 Tbs. lemon juice
1 tsp. salt

Whisk all ingredients together and pour over salad.

For more mouthwatering healthy salads check out our Chickpea Summer Salad, Broccoli Cauliflower Summer Salad, Cabbage Salad with Popped Sorghum and Super Food Wilted Salad!

Have you ever tried whole wheat or quinoa pasta? What’s your favorite kind?

Picky Eater Tuna Salad

Picky Eater Tuna Salad – A health and easy recipe that even picky eaters will enjoy! Just right for summer picnics, barbecues and potlucks!

Okay, it’s confession time… We are not big fish fans around here! There are so many healthy benefits to fish that we have tried to like it but just don’t. This salad however is an exception!

Certain kinds of fish are very high in Omega-3’s which are essential to good health. As we’ve tried to acclimate our tastes to that fishy flavor we created this recipe. Success! We actually really, really enjoy it. Yay! A Tuna Salad that even picky eaters can enjoy.

Not only does this salad have those amazing Omega-3’s but it also is packed with good veggies. Forbidden Rice has many benefits as well. All in all this delicious salad is just right for a Memorial Day picnic, barbecue or potluck. It’s fast, easy and super tasty. Maybe put it with some Strawberry Shortcake, Chickpea Summer Salad or Buckwheat Berry Salad for even more nutrition!

Picky Eater Tuna Salad

2-3 celery stalks, sliced
6-8 radishes, sliced
4-6 scallions, sliced
1 cup cooked Forbidden Rice
2 Tbs. fresh parsley, finely chopped
1 cup fresh or frozen peas
½ cucumber, diced
8 oz. pasta, cooked
5 oz. tuna

Combine all ingredients together in a large mixing bowl. Pour dressing on top and gently stir.

Dressing

1 cup mayonnaise
1 Tbs. lemon juice
1 tsp. sugar
½ tsp. salt
¼ tsp. black pepper
1 Tbs. yellow mustard

Whisk all ingredients together and pour over Tuna Salad.

Need more deliciously healthy potluck recipes? Check out our Forbidden Rice and Veggie Salad, Last Minute Potato Salad, Minty Kaniwa Fruit Salad and Orange Wheat Berry Fruit Salad. All are packed with nutrition and are very Easy Peasy.

What foods are your family picky about?

Buckwheat Berry Salad

Buckwheat Berry Salad – A quick, easy and delicious salad that is simply perfect for picnics and barbecues!

Memorial Day is quickly approaching and picnics and barbecues with it. One of the easiest, quickest, healthiest and tastiest dishes to bring to a potluck is a gorgeous salad. This one just happens to fill that bill!

Buckwheat is a delicious grain. It also can aid digestion, aid weight loss, promote healthy skin and bones and is rich in iron.

Blueberries have been named a super food because of their anti-inflammatory properties, they can improve vision and moods, aid weight loss and digestion and are good for brain health.

Mangoes contain vitamin A, B6 and C, are also good for brain health and can be a natural remedy for high blood pressure. All in all it’s easy to see how this salad is so healthy! It also happens to be very filling, quick and delicious. Let’s eat!

Ingredients

1 cup blueberries
1-2 apples, chopped
2 mangoes, chopped
¼ red onions, diced
1 cup cooked buckwheat
1 cup cooked millet
¼ cup parsley, chopped
½ cucumber, chopped

Directions

Combine all ingredients in a large bowl. Pour dressing on top and gently mix.

Dressing

Ingredients

½ cup olive oil
¼ cup balsamic vinegar
½ tsp. salt
½ tsp. black pepper

Directions

Whisk all ingredients together and pour over salad.

For more delicious potluck salads make sure you check out our Chickpea Summer Salad, Last Minute Potato Salad, Forbidden Rice and Veggie Salad and Greek Quinoa Salad. All are as healthy as they are tasty!

Let’s stay connected! We’d love to share all of our real food recipes and tips with you through Email, Facebook, Pinterest, Twitter and Instagram! We always have more healthy and delicious recipes on the way 🙂

What is your favorite dish to bring to picnics?

Chickpea Summer Salad

Chickpea Summer Salad – A complete meal in a salad! So healthy and so delicious!

Have you ever heard of one dish meals? Well this delicious salad is just that! One whole meal in just one beautiful salad. When you are down to the wire and just don’t have a lot of time this salad is simply perfect!

It’s so healthy for you too! The chickpeas are all the protein and fiber that you need and there are all kinds of glorious veggies to help you feel great. You can eat just this salad and be totally satisfied or, if you aren’t in quite as big a rush, you can add some Butter Bread or a Prune Muffin. With summer and picnics coming you can easily serve this with a Baked Chicken Sandwich, some Grilled Zucchini or a Quick and Classy Chicken Salad Sandwich.

The best part is that you can really use any veggies you have on hand! Try some carrots, celery, artichokes and black olives if you have them in your pantry too. Yum! Don’t you just love diverse recipes?!

Ingredients

2 cups cooked chickpeas
1 cucumber, chopped
1 cup cherry tomatoes, halved OR Roma tomatoes, chopped
6 scallions, sliced
1 bell pepper, any color, chopped
½ cup Parmesan cheese

Directions

Add all ingredients to a large bowl. Pour dressing on top and mix gently.

Dressing

Ingredients

2 Tbs. fresh oregano, chopped small
2 Tbs. fresh parsley, chopped small
2 cloves garlic, minced
¼ cup lemon juice
1 Tbs. flax oil (optional)
¼ cup olive oil
1 tsp. salt
¼ tsp. black pepper

Directions

Add all ingredients to a Mason jar and shake well. Pour over salad and gently mix.

For more delicious summer salads make sure you check out our Broccoli and Cauliflower Summer Salad, Cilantro Lime Quinoa Salad, Last Minute Potato Salad and Creamy Sun-Dried Tomato Pasta Salad. All are super easy peasy and taste amazing!

What are your favorite one dish meals?

Easy Peasy Chicken Enchilada Soup

Easy Peasy Chicken Enchilada Soup – A delicious and easy soup with so much amazing flavor! #RealFood #CleanEating #Healthy #Recipes

Rainy days call for a delicious bowl of soup! Our weather has turned rainy the last several days and it has us thinking about this glorious soup.

If you’ve been following us for a while you know how much we love Mexican food! Everything from Roasted Pepper Rellenos to Vegetarian Lime Fajitas to Layered Taco Salad, we LOVE Mexican food! This soup is easy to make and full of that amazing flavor we all love.

One trick we use to make this soup so easy is that we make a batch of bone broth, use that as the base of the soup and add the chicken. We always have some cooked beans and grains on hand to make dishes like this easier. This is where the pressure cooker is a real life saver! Even if you don’t have them cooked up beforehand they will be done really quick!

Ingredients

1 bell pepper, chopped
1 onion, chopped
3 cloves garlic, diced
¼ cup butter
2 cups corn, fresh or frozen
2 cups kale, chopped
2 cups cooked chicken
2 cups cooked quinoa or rice
2 cups cooked black beans
¼ cup fresh cilantro, chopped
2 tsp. cumin
1 tsp. oregano
8-10 cups chicken broth
8 oz. cream cheese
salt, pepper and cayenne to taste
Avocado, cheese, tortilla chips and cilantro to garnish

Directions

Sauté onions and garlic in butter until they start to sweat. Add pepper and continue to sauté until they start to brown slightly. Add all other ingredients except garnishes. Heat through, stirring to incorporate cream cheese. Garnish and serve.

For more delicious Mexican food make sure you check out our Clean Eating Taco Soup, Shredded Pork Tacos, Roasted Veggie Quesadillas and Mexican Lettuce Wraps with Pineapple Mango Salsa!

What is the weather doing where you live?

Orange Wheat Berry Fruit Salad

Orange Wheat Berry Fruit Salad – A light and healthy salad packed with good grains for extra protein and energy!

Fruit salads are simply perfect for spring and summer! They are light, refreshing, tasty, quick and easy. No wonder we are in a fruit salad kind of mood!

As we mentioned in our Minty Kaniwa Fruit Salad, adding grains is a wonderful way to add protein and fiber to fruit. This will help you stay full longer and give more energy. In our post What Happened When We Went Gluten Free we mentioned some of the amazing benefits of whole wheat. Naturally we want to get those good benefits whenever we can! Adding wheat berries to a salad is a great way to do just that.

Another fun aspect of this salad is the flax seed oil. Flax seed is one of the best plant based ways to get good Omega-3’s. We know that we aren’t getting enough of those right now so we decided to add it into this delicious salad. If you don’t like the taste of flax seed oil you may want to add less at first or leave it off all together. Even using just orange juice concentrate is delicious!

Add a quick Egg in the Hole, an Applesauce Muffin or some Clean Eating German Pancakes and you are ready for a happy and healthy day!

Ingredients

2 Tbs. Orange juice concentrate
1-2 Tbs. Flax seed oil (optional)
1 cup cooked wheat berries
8-10 cups fresh fruit. We like:
raspberries
blueberries
bananas
apples
strawberries
mangoes
pineapple
blackberries

Directions

Whisk orange juice and flax seed oil together. Chop fruit and gently fold in the dressing and wheat berries.

If you are craving light and easy fruit salads you will love our Fruit and Kamut Salad, Gingered Fruit Salad and our Party Fruit Bar. Yum!

What are your favorite kinds of fruit?

Eat Your Greens Salad

Eat Your Greens Salad – A St. Patrick’s Day special that is healthy, tasty and free of artificial colors!

It’s salad time! St. Patrick’s Day is known for it’s celebrated green color. However, artificial coloring is in no way good for you. Not to worry! As we mentioned in Green Potato Pancakes, there are tons of healthy options that are very tasty and even more fun than food coloring. This salad is a prime example!

With kale, chard, parsley, Brussels sprouts and celery it’s no wonder that this salad is full of nutrition! Add quinoa and pecans to the mix and you have a very satisfying meal. Then add the Mustard Balsamic Dressing that made it’s debut in our Winter Pomegranate Salad and you are ready to go!

Eat your Greens Salad

3 large green kale leaves
3 large purple kale leaves
3 large chard leaves
3 stalks of celery
8-10 Brussels sprouts
6 scallions
½ cup parsley
2 cups cooked quinoa
pecans, dried cherries and feta cheese to garnish

Remove stems from greens and chop. Chop all veggies. Place some quinoa in a bowl, top with greens and veggies, drizzle on dressing and garnish with pecans dried cherries and feta cheese.

Dressing

1 cup olive oil
½ cup honey
½ cup balsamic vinegar
2 tsp. poppy seeds
1 Tbs. red onion, grated
¼ tsp. dry mustard

Put all ingredients in a quart Mason jar and shake well to combine.

For more health packed salads check out Super Food Wilted Salad, Forbidden Rice Salad, Greek Quinoa Salad and Sweet and Savory Pear Salad. All are as divine as this one!

How do you celebrate St. Patrick’s Day?