Chiropractic care for Wellness

Salad Recipes

Grilled Chili Lime Chicken Fajita Salad

Here’s a bright and tasty recipe great for spring grilling!

Marinade/Dressing:

– 3 tablespoons olive oil cold pressed
– 100ml (just over ⅓ cup) freshly squeezed lime juice
– 2 tablespoons fresh chopped cilantro
– 2 cloves garlic, crushed
– ¾ teaspoon red chili flakes (or to your preference of spice)
– ½ teaspoon ground Cumin
– 1 teaspoon Himalayan sea salt

Salad:

– 4 chicken thigh fillets, skin removed (no bone)
– ½ yellow bell pepper, deseeded and sliced
– ½ red bell pepper, deseeded and sliced
– ½ an onion, sliced
– 5 cups Romaine lettuce leaves, washed and dried
– 2 avocados, sliced
– Extra cilantro leaves to garnish
– Sour cream (optional) to serve

Directions:

1. Whisk marinade ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved untouched marinade to use as a dressing.

2. Heat about one teaspoon of oil in a grill pan or skillet over medium-high heat and grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.) Once chicken is cooked, set aside and allow to rest.

3. Wipe pan over with paper towel; drizzle with another teaspoon of oil and fry pepper and onion strips until cooked to your liking.

4. Slice chicken into strips and prepare salad with leaves, avocado slices, peppers, onion strips and chicken. Drizzle with remaining marinade/dressing and serve with (optional) extra cilantro leaves and sour cream.

5. Enjoy!

Mediterranean Quinoa Salad

This healthy quinoa salad is easy to make and it surely will delight your taste buds and give comfort to your belly.

Salad Ingredients:

  • 1½ cups dry quinoa
  • ½ teaspoon himalayan salt
  • 3 cups arugula
  • 1 15 ounce can garbanzo beans, drained
  • ⅓ cup roasted red bell pepper, drained and chopped
  • ⅓ cup pitted kalamata olives, sliced
  • ⅓ cup crumbled feta cheese
  • ¼ cup basil, thinly slivered

Dressing Ingredients:

  • ½ cup extra virgin cold pressed olive oil
  • 1 tablespoon balsamic vinegar
  • 2 garlic cloves, minced
  • ½ teaspoon dry basil, minced
  • ½ teaspoon dried thyme, crushed between your fingers
  • himalayan salt and freshly ground black pepper

Directions:

  1. Cook the quinoa according to package directions with ½ teaspoon salt added to the water. Cool completely and set aside.
  2. Mix the olive oil, balsamic vinegar, minced garlic, basil and thyme. Whisk until well combined. Season with himalayan salt and freshly ground black pepper and set aside.
  3. To a large serving bowl, add the quinoa, arugula, garbanzo beans, red bell pepper, kalamata olives and feta cheese.
  4. Drizzle with the dressing and garnish with basil. Season to taste. Serve at room temperature.
  5. Enjoy!

Apple Pecan Feta Spinach Salad with Maple Cider Vinaigrette

This is a great, versatile, easy-to-make salad for holiday parties with wonderful complementary flavors, and it’s a snap to create.

Salad Ingredients: (Always use organic ingredients if possible)

  • 10 oz. baby spinach
  • 3 small apples, cored and thinly sliced (Jonagold or Gala are good)
  • 4 oz. crumbled feta cheese
  • 1 cup toasted pecans
  • 1/2 cup dried cranberries
  • 12 oz. cooked and crumbled, nitrate-free bacon
  • 1/2 thinly sliced small red onion

Maple-Cider Vinaigrette Dressing

  • 1/2 up olive oil (cold pressed)
  • 1/4 cup apple-cider vinegar
  • 2 tbsp pure maple syrup
  • 2 tsp Dijon mustard
  • 1/4 tsp natural sea salt (Himalayan or Celtic are good choices)
  • 1/4 tsp freshly ground black pepper

To create dressing, place ingredients in a bowl and mix thoroughly.

Directions:

Place red onion slices in a colander and toss under warm-water rinse for about 10 seconds to remove harshness, and drain thoroughly.

Toss together spinach, apples, feta, cranberries, pecans, bacon, and red onion in a large bowl. Add desired amount of dressing and toss to distribute evenly.

*Serve immediately

Bacon and Cabbage Salad

This sturdy salad is a Russian version of coleslaw. You can add leftover meat or chicken to it to create a satisfying luncheon salad.

1/4 lb Bacon
1 c Cabbage, chopped
1/2 Sour pickle, chopped
1/2 c Sauerkraut
2 Scallions (white part only), chopped
*Salt and Pepper to taste.

Serves: 2

1. Saute’ the bacon in a heavy skillet over medium-high heat for about 5 minutes, until crispy and brown.

2. Remove the bacon from the skillet, reserving 1 tbs of bacon grease, and crumble.

3. Combine the cabbage, pickle, sauerkraut, scallions, crumbled bacon, salt, pepper, and reserved bacon grease in a bowl and toss well.

*Serve immediately

Celery Root Salad

Celery root has a clean flavor and crunchy texture. It’s a seasonal vegetable, not available year-round, but an equal amount of chopped celery can be substituted.

2tbs Mayonnaise
1tsp Dijon mustard
2tsp Balsamic Vinegar
1c Celery root, peeled and coarsely chopped
1tbs Cilantro or parsley, chopped
*Salt and Pepper to taste

Serves: 2

1. Combine mayonnaise, mustard, vinegar, salt, pepper, and celery root in a bowl and mix well.

2. Sprinkle with the cilantro and serve immediately.

Chicken Salad with Pesto and Fennel

Fresh-tasting pesto and the licorice-like flavor of fennel permeates this delicious and unusual chicken salad.

1tbs butter
2 whole boneless chicken breasts cut into 1-inch strips
1/2 Juice of lemon
3tbs Basil Pesto
1 Small fennel bulb, halved lengthwise, cored, and thinly sliced
1/2 c Red bell peppers, chopped
Salt and Pepper to taste

Serves: 2

1. Heat the butter in a skillet over medium-high heat until the foam subsides.

2. Add the chicken, drizzle it with the lemon juice, and sauté, turning frequently, about 5 minutes, until golden.

3. Stir in 2tbs of pesto, coating chicken well.

4. Transfer the chicken to a large serving bowl. Add the fennel, red pepper, salt, pepper, and remaining pesto, and toss the salad well.

5. Serve immediately or store, covered, in the refrigerator for up to 1 day.

Cucumber and Tomato Salad

This hearty salad with mortadella sausage has a wonderful Italian flavor, but you can use any leftover meat.

1/4 c Olive Oil
2 tbs Fresh Lemon Juice
2 tbs Chopped Fresh Parsley
2 tbs Chopped Fresh Dill
2 clvs Garlic, minced, salt and pepper to taste
1 c Mortadella Sausage, diced
1 c Cucumber, diced
1/2 c Onion, chopped
1 Medium Tomato, diced

Whisk together the oil, lemon juice, parsley, dill, garlic, slat, and pepper until smooth. Combine the mortadella, cucumber, onion, and tomato in a large serving bowl. Pour the dressing over the salad, toss gently, and serve immediately.

Curried Chicken Salad

The sweet and spicy flavor of curry powder contrasts with the coolness of cucumber in this aromatic salad. A touch of cinnamon adds a hint of intrigue.

½ cup mayo
1 tsp balsamic vinegar
1 tsp curry powder
Salt and pepper to taste
½ tsp cinnamon
2 cups cube cooked chicken
1 tbs grated onion
½ cup chopped celery
1 tbs chopped fresh
½ cup chopped, seeded, and Flat-leaf parsley peeled cucumber

Whisk together the mayonnaise, curry powder, cinnamon, onion, parsley, vinegar, salt and pepper in a large serving bowl. Add the chicken, celery and cucumber, and toss the salad well. Serve immediately or store, covered, in the refrigerator for up to 1 day.

Serves 2

Endive Salad with Walnuts

The pretty presentation of this salad makes it ideal for a special-occasion meal. You can double or triple the recipe if needed.

1tbs Olive Oil
1tsp Fresh Lemon Juice
1tsp Fresh Orange Juice
1tsp Orange Zest, grated
1/3 c Roquefort or other blue cheese
1 Plump head of endive, leaves separated, washed, and spun dry
1/3 c Walnuts, chopped and lightly toasted

Serves: 2

1. Whisk together the oil, lemon juice, orange juice, orange zest, Roquefort, slat and paper in a small bowl. (if cheese clumps, mash it with a fork)

2. Arrange the endive leaves on a serving plate like the spokes of a wheel.

3. Pour the Roquefort dressing over the endive and sprinkle with walnuts.

*Serve Immediately

Fennel Salad with Parmesan

This is one of my favorite summer salads. The flavors are clean and fresh, and the Parmesan gives it just the right saltiness. For an elegant presentation, use a vegetable peeler to shave the Parmesan into paper-thin slices.

1tbs White Wine Vinegar
3tbs Olive Oil
1tbs Fresh Dill, chopped
1tb Flat-leaf Parsley, chopped
4 small bulbs Fennel, halved lengthwise, cored, and very thinly sliced
8 shavings Parmesan OR 2tbs Parmesan, grated

Serves: 2

1. Place the vinegar, oil, salt, pepper, dills, and parsley in a small bowl.

2. Whisk until the dressing is smooth.

3. Place the fennel in a large bowl.

4. Add the dressing and toss gently.

5. Sever with Parmesan

Greek Salad

This snappy salad makes a delicious lunch or first course.

1 medium tomato, cut into 2-inch pieces
2 Kalamata Olives, cut into slivers (optional)
1 cucumber, peeled, seeded and sliced
3 tablespoons olive oil
1 tablespoon red wine vinegar
¼ cup thinly sliced red onion
1/3 cup crumbled feta cheese
Salt and pepper to taste

Combine the tomato, cucumber, onion, feta and olives in a large serving bowl. Whisk together the oil, vinegar, salt, and pepper in a small bowl. Pour the dressing over the salad and toss well. Serve immediately.

Serves 2

Mixed Green Salad with Warm Bacon Dressing

Smokey bacon and sweet sautéed leek combine in a flavor-packed salad dressing that blends beautifully with assorted greens.

1 ½ ounces sliced slab bacon, Cut into 1-inch pieces
1 tablespoon red wine vinegar
5 cups torn assorted lettuce leaves (such as Boston romaine, and red leaf) washed and spun dry
1 leek (white part only), halved lengthwise, washed well, and thinly, sliced crosswise
3 tablespoons olive oil
Salt and pepper to taste

Saute the bacon in a heavy skillet over medium-high heat, stirring, for about 2 to 3 minutes, until it turns golden brown. Add the leek to the skillet and sauté, stirring, for about 4 minutes. Turn the heat to medium-low. Add the oil, vinegar, salt, and pepper, and cook for 1 minute. Place the lettuce leaves in a large bowl, pour the bacon dressing over them, and toss gently. Serve immediately.

Serves 2

Orange Daikon Salad

Crisp, light daikon radish is a perfect ingredient for an easy, refreshing salad. If you can’t find daikon, you can substitute jicama for an equally pleasing texture.

2 c Peeled and sliced daikon radish and jicama (Available at specialty produce markets)
2tbs Sunflower Oil
1tbs Red Wine Vinegar
1tsp Orange Zest, grated
*Salt and Pepper to taste

Serves: 2

1. Place the daikon in a bowl.

2. In another bowl, whisk together the oil, vinegar, orange zest, and salt until the dressing is well blended.

3. Pour the dressing over the daikon, toss the salad well, and serve immediately.

Red Cabbage Salad with Feta and Dill

A friend created this colorful salad for a potluck dinner, and ever since it has been her most requested dish for informal get-together and picnics.

1/4 c Olive Oil
Juice of 1/2 lemon
1 clove of garlic, minced
Salt and pepper to taste
1 1/2 c Red Cabbage, chopped
1/2 c Pine Nuts, lightly toasted
1/2 c Feta Cheese, crumbled
1/2 c Fresh Dill, chopped

Serves: 2

1. Whisk together the oil, lemon juice, garlic, salt, and pepper in a large serving bowl.

2. Add cabbage, pine nuts, feta, and dill.

3. Toss well and serve immediately.

Walnut Coleslaw

Crunchy and fresh, this salad of sprouts and walnuts is a delicious twist on the more traditional recipe.

1/2 c Cabbage, chopped
1/2 c Alfalfa Sprouts
1/4 c Walnuts, chopped
1/4 c Mayonnaise
1tbs Dijon Mustard
1tsp Balsamic Vinegar
*Salt and Pepper to taste

Serves: 2

1. Combine the cabbage, sprouts, walnuts, mayonnaise, mustard, vinegar, salt, and pepper in a large bowl.

2. Mix well and serve immediately.

Chinese Chicken Salad

Serves 4 -6

1 Broiler-Fryer (about 3 lbs…Free-Range if possible) or 4 large breast halves
4 Cups Organic Chicken Broth (water will work too)
Handful of Celery Tops
3 Peppercorns
1 teaspoon Sea Salt
1 Bunch of fresh Broccoli (organic if possible) about 4 cups of florets
6 Cups Baby Organic Greens (ex. Baby Spinach)
1 Cup chopped Celery
5 large Radishes (finely sliced, and some for garnish)
4 Green Onions (sliced on a slant)
1/2 Red Bell Pepper (sliced into thin strips) – optional…I just like the color
1/2 Cup toasted (unsalted) Macadamia Nuts

Simmer chicken with broth or water, celery tops, salt and peppercorns in a large pot for approximately one hour…or until juices run clear when meat is pierced. Drain and cool chicken enough to handle. Remove skin and pull meat from bones. Cut into bite size pieces and put into shallow pan. Cover and chill for at least one hour. (24 hours is best.)

Trim broccoli into neat flowerets and steam until just tender but still very bright green. (You could even do these raw.) Let water vapor come off the broccoli and then put the flowerets into a shallow pan.

When ready to serve, pile salad greens, celery, green onions, radishes (save a few radish slices for garnish) and sliced red pepper into large shallow salad bowl. Toss lightly to mix. On individual chilled salad plates, divide greens equally. Arrange broccoli with stems toward center in a ring on top. Fill the ring with the marinated chicken. Top chicken with toasted macadamia nuts.

Tamari/Macadamia Dressing (for after the detox)
1/2 Cup Tamari Sauce
1/2 Cup unrefined premium Australian Macadamia Nut Oil [or World Blend]
1/3 Cup Vinegar (I prefer rice wine vinegar for this dish)
1 teaspoon Ground Ginger
1/2 teaspoon Garlic Powder.

Combine all ingredients in a jar with a tight fitting cover. Shake to mix well. Makes about 1 1/2 cups. (As you make this dressing, you can vary the amount of oil, vinegar and tamari to taste.)

Dr. Horton’s Mango Salsa

By Popular Demand, Dr. Janet Horton of Des Plaines, IL has recorded her Mango Salsa recipe. Enjoy!

Ingredients

1 fresh chopped mango
½ cup chopped red onion
½ chopped red pepper
1/8 cup chopped cilantro
1 medium tomato -chopped
Fresh squeezed juice from ½ lime
1-2 teaspoon flax seed oil

Mix together well. Salsa is best after it has refrigerated for 30 minutes. Try this salsa on grilled chicken, turkey or fish, over salad or as a condiment for fresh vegetables.

Kick-Ass Kale

The MOST scrumptious salad, appetizer, entree, side dish I’ve ever eaten.
PLUS, it’s great for RAW FOODERS as none of it is cooked. HOWEVER, for those who LOVE cooked kale, the recipe can be lightly steamed at any time. Also, because of the lemon and onion, the recipe lasts in the fridge for 5-7 days, making it a nice addition for a carry-out “Tupperware”-type lunch or snack.

Ingredients
1 large bunch of curly kale (organic)
3 small or 2 large lemons
1/3 cup raw, virgin, cold-pressed olive oil
1 tsp Celtic or Himalayan sea salt
4 small or 3 large cloves of garlic (peeled)
1/2 – 1 purple onion, sliced very fine

Directions
Wash and “spin” dry the curly kale.

Remove the stems. Stack the leaves on top of each other and slice them horizontally into fine strips – the strips WILL curl, of course. Place the strips into a glass or porcelain bowl.`

Juice the lemons to make about 3-4 oz of juice.

Add the 1/3 cup olive oil.

Peel and cut the garlic cloves into chunks.

Put the olive oil, lemon, garlic, and 1 TSP sea salt into the blender or Vita-Mix and combine on HIGH to make a frothy liquid.

Pour 1/2 the liquid over the top of the kale. Mix well with salad utensils. Pour the remaining liquid over the kale and keep turning and mixing with the salad utensils.

Let the mixture sit for at least 2 hours before you eat it as the lemon and olive oil will “cure” the kale so that it becomes much softer and more edible.

Garnish with as many of the onion slices as you like.

This is a GREAT RECIPE for O blood type as three of the main ingredients are BENEFICIAL for the O blood type.

Mediterranean Tuna Salad

Do you want your tuna to pop with flavor? Mix up some balsamic vinegar, oregano, and black pepper to make this salad a showstopper.

START TO FINISH: 25 minutes
MAKES: 4 servings

Ingredients

2 roma tomatoes, chopped
2 tablespoons capers, drained
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1/8 teaspoon dried oregano, crushed, or 1/2 teaspoon chopped fresh oregano
1/8 teaspoon sea salt
Dash freshly ground black pepper
6 cups packaged European-style torn mixed salad greens
2 6-ounce cans chunk white tuna (packed in water), drained and broken into chunks
1 cup fresh swiss chard, blanched*
1/4 cup pitted kalamata olives, quartered
2 teaspoons extra-virgin olive oil
2 teaspoons balsamic vinegar

Directions

1. In a small bowl combine tomatoes, capers, 1 tablespoons oil, 1 tablespoons balsamic vinegar, oregano, sea salt, and pepper; set aside.

2. On 4 serving plates, arrange torn salad greens, tuna chunks, swiss chard, olives, and tomato mixture. Drizzle the 1 teaspoons oil and the 1 teaspoons balsamic vinegar evenly over salads.

*Note: To blanch the swiss chard, wash them and remove ends and strings. Leave leaves whole or rip in half. In a covered medium saucepan, cook swiss chard in a small amount of boiling, lightly salted water for 10 to 15 minutes or until crisp-tender. Drain; place in ice water until chilled. Drain well.

Miso Dressing

Salad or veggie dressing

Ingredients
1/2 cup light miso
1/3 cup olive oil
1/2 cup water
1/4 cup lemon juice (vinegar if allowed)
2 teaspoons dry mustard
1 or 2 tablespoons crushed garlic or onion

Directions
Put all Ingredients in a blender and process until smooth. (If you don’t have a blender, bring the water to a near boil and mix it with the miso (boiling the miso will kill it rendering it useless). When that mixture is smooth add and whisk the other ingredients). Pour the dressing in a container and refrigerate it. Bring it to room temp before serving if it gets too thick in the refrigerator.

Spinach and Lentil Salad

Toasted walnuts give this spinach salad some extra crunch! Top this dish with a homemade red wine vinaigrette for a tasty, tangy kick.

START TO FINISH: 30 minutes MAKES: 4 servings

Ingredients
1 cup water
1/4 cup brown or French lentils, rinsed and drained
1/2 cup chopped red bell pepper
1/3 cup chopped green onions
1/4 cup chopped flat-leaf parsley
1/4 cup chopped walnuts, toasted
6 cups torn spinach or mixed salad greens
12 ounces cooked chicken breast, sliced
1/4 cup red wine vinaigrette

Directions

1. In a small saucepan combine the water and lentils. Bring to a boil; reduce heat. Cover and simmer for 20 to 25 minutes or until lentils are tender and most of the liquid is absorbed. Drain lentils and place in a medium bowl. Stir in bell pepper, green onions, parsley, and walnuts.

2. Divide spinach among 4 serving plates. Top with lentil mixture and chicken. Drizzle with red wine vinaigrette.

Nutrition Facts per serving: 341 cal., 14 g total fat (2 g sat. fat), 72 mg chol., 166 mg sodium, 19 g carbo., 10 g fiber, 36 g pro.

The Mixed Greens Salad

This is your main-stay through the detoxification process. Feel free to substitute any dark green vegetable.

Ingredients

1 cup organic mixed green salad mix OR A mix of: Collard greens, dandelion greens, mustard greens, spinach, kale, cabbage or broccoli

5-10 slices of cucumber
½ cup yellow, red or green pepper
5 cherry tomatoes – halved
1 1/2 tablespoons lemon juice
1 1/2 tablespoons flax seed oil
1/3 cup celery
¼ cup radishes

Mix the lemon juice, flax oil, garlic, together in a small bowl. Combine the mix greens, celery, radishes and cherry tomato halves with the dressing in a salad bowl and sprinkle the pine nuts over the top. Any combination can be steamed for 2-3 minutes.

Win-Win Veggie Slaw Salad

Shredded veggies w/ pineapple and nuts

Ingredients
Any of the below veggies, raw and shredded:
Broccoli stalk
Sweet potato
Kohlrabi
Radicchio
Carrot
Zucchini
Pumpkin
– Or any raw veggie you like –
Add crushed pineapple in pineapple juice (add juice as well)
Compliant organic mayonnaise (to desired consistency)
Chopped walnuts
Sea salt (to taste)
Flame raisins (if desired)

You could add some ground flax seed for nutrition and/or a little olive oil. I would keep it light on these two things if you use them.

Directions
Shred, mix and eat. This will be even better the next day. Enjoy!!

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Dr. Gus Advanced Health & Wellness Centers - Bolingbrook
550 East Boughton Road #205
Bolingbrook, IL 60440
(630) 410-2620