Melon Berry Summer Salad

Melon Berry Summer Salad - A refreshing salad made with seasonal, rich produce to revitalize you on a hot summer day!

Summer is the prime season for melons, making it the perfect time to savor a refreshing salad filled with summer produce to wrap up the season.

This vibrant salad features a mix of summer produce such as blueberries, cucumbers, avocados, cantaloupe, along with robust veggies like shaved Brussel sprouts and kale forming the base.

For a protein boost, grilled shrimp is a great addition. It complements the citrusy and refreshing flavors of the salad, and you don't even need to use the oven. Leftover cold shrimp also pairs well with the salad.

HOW TO MAKE THE CITRUS VINAIGRETTE

• Crafting the Citrus Vinaigrette is simple. Combine oil, herbs, seasonings, Dijon mustard, honey, and any citrus fruit you have on hand. In this recipe, half a grapefruit was squeezed, which adds a perfect touch to the salad.

• Use the remaining half of the grapefruit to create a delightful paloma cocktail or mocktail to complement the meal. (recipe here)

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Melon Berry Summer Salad - A refreshing salad made with seasonal, rich produce to revitalize you on a hot summer day!

SERVINGS: 4 | PREP TIME: 10 MIN | COOK TIME: 10 MIN

Ingredients

salad components

• 2 cups shaved brussels sprouts

• 2-4 cups kale (de-stemmed, leaves torn into bite sized pieces)

• 1 cup or 3 mini cucumbers, sliced

• 1 avocado, diced

• ½ small red onion, sliced

• ½ cup crumbled feta or goat cheese

• 1 cup fresh blueberries

• ¼ cup small cantaloupe, diced

• ¼ cup sliced almonds

• Optional: 1 lb grilled seasoned shrimp

Vinaigrette dressing:

• ½ grapefruit (juice)

• ¼ cup avocado oil

• 1 Tbsp honey

• 1 Tbsp dijon mustard

• 1 tsp salt

• ½ tsp black pepper

• ½ tsp garlic powder

• ½ tsp oregano

Directions

1) To prepare the dressing: Combine all ingredients in a small bowl or mason jar. If using a mason jar, seal the lid and shake vigorously for 30 seconds until the dressing is well mixed. If using a bowl, whisk the ingredients together until they are combined.

2) In a large salad bowl, combine shaved Brussels sprouts and kale. Pour the dressing over the greens and toss until they are evenly coated. Finally, add your remaining toppings and serve!

3) Enjoy this dish as a side salad or as a main course alongside grilled shrimp or your preferred protein source!

Asian Mason Jar Salad with Peanut Sauce

These healthy, delicious, and portable asian mason jar salads are made with chicken, mixed greens, cucumbers, cabbage, oranges, shredded carrots or the raw carrot salad (hormone balancing), green onions, cilantro, crushed peanuts with a peanut sauce dressing!

Mason Jar salads

I never realized I hadn't shared a single mason jar salad recipe on the blog! Back when I was in the corporate world, I used to enjoy these salads regularly, and I had forgotten how simple, versatile, and delicious they can be!

Given my fondness for Asian cuisine, I thought it fitting to make my first mason jar salad an Asian-inspired one.

For those who are part of the Nourished Roots Membership Program, you might recognize this recipe from the January 2024 Meal Prep Guide! If you're not yet a member, sign up today to access more exclusive recipes like this one that may not be featured on the public website!

Tips for assembling Asian mason jar salads:

The key to these jars is layering them correctly so that you can prep your salads in advance without them becoming soggy.

Start by adding your liquids at the bottom and layering your ingredients accordingly. For instance, place the dressing at the bottom and layer your fruits and vegetables from the sturdiest to the most delicate.

Refer to the images below for a visual guide on how to layer each ingredient!

Can I include other ingredients?

Absolutely! These salad jars can be enhanced with different protein sources like marinated pork, turkey, or chickpeas. You can also incorporate grains such as brown rice or quinoa. If you decide to add a grain, place it closer to the dressing layer at the bottom of the jar as they are heartier toppings.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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These healthy, delicious, and portable asian mason jar salads are made with chicken, mixed greens, cucumbers, cabbage, oranges, shredded carrots or the raw carrot salad (hormone balancing), green onions, cilantro, crushed peanuts with a peanut sauce dressing!

Servings: 4 | Prep Time: 15 min | Cook Time: 15 min

Ingredients

Mason jar salads

• 1 lb chicken breast (see below) (1/4 lb per jar)

• 8 cups mixed greens (2 cups/jar)

• 1/2 cup diced cucumbers (2 Tbsp/jar)

• 1 cup shredded red cabbage (1/4 cup/jar)

• 4 cuties, peeled

• 1/2 cup shredded carrots or raw carrot salad (2 Tbsp/jar)

• Garnish: green onions, cilantro, crushed nuts like peanuts

Chicken Marinade

• 1 lb chicken breast

• 1/3 cup coconut aminos or teriyaki sauce

• 1 tsp garlic powder and S+P

Peanut Sauce

• 1/4 cup peanut butter

• 1/4 cup coconut aminos or tamari/soy sauce

• 1-2 tsp sriracha

• 2 Tbsp rice vinegar

• 1/4 tsp ground ginger

• 1/4 tsp garlic powder

• Juice 1/2 orange

• 1-2 Tbsp warm water

• S+P

Directions

1. Marinate chicken first by seasoning chicken generously with S+P, garlic powder and adding sauce in a Ziploc bag with chicken. Massage chicken in juices, sealed and place in fridge to marinate for 30 min or overnight.

2. Prepare the rest of the mason jar toppings.

3. Make the dressing: In a bowl, prepare the dressing by adding in everything. Mix well until combined. May use 1-2 Tbsp warm water to adjust thickness of sauce.

4. Bake chicken or on stove top as desired.

5. Assemble: Start with a layer of peanut sauce (~2 Tbsp per jar). Follow with layers of cucumbers, carrots, red cabbage, diced chicken, orange slices, greens and garnish with green onions, cilantro, crushed peanuts.

6. Store: Seal the mason jars with lids and refrigerate until ready to eat. When ready, add everything to a bowl and mix. store in fridge no more than 4 days.

Notes

• *Feel free to add more or less of each ingredient to each salad jar.

Dill Pickle Salad

This simple and nutritious chicken salad recipe incorporates diced dill pickles and pickle juice for a burst of flavor. Perfect for preparing in advance or for meal prepping lunches, it's a tasty way to utilize leftover cooked chicken.

If you have a fondness for pickles, you're in for a treat! Inspired by the Trader Joe's Dill-icious Chopped Salad Kit, I created a healthier version.

• The salad showcases the tangy and salty essence of dill pickles, both in the garnish and the salad dressing. For an extra twist, consider adding dill-based sauerkraut such as Wildbrine or opt for a wholesome pickle chip brand like Siete Foods.

Interested in more effortless meal prep lunch ideas?

• Dill pickle salad is a speedy dish, taking only 25 minutes from start to finish.

• Rich in gut-friendly probiotics, high in protein, and low in carbs.

• A convenient method to use up leftover batch-cooked chicken or rotisserie chicken.

• The pickle flavor will leave you craving more!

GUT-FRIENDLY MEAL ADVANTAGES

To enhance your beneficial bacteria levels, this meal is part of a seven-day meal plan that emphasizes foods promoting healthy gut bacteria growth and maintenance.

You can access this meal plan through the Nourished Roots Membership Plan! Here's the direct link for access!

Check out the fun meal prep hacks in the video below!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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This simple and nutritious chicken salad recipe incorporates diced dill pickles and pickle juice for a burst of flavor. Perfect for preparing in advance or for meal prepping lunches, it's a tasty way to utilize leftover cooked chicken.

SERVINGS: 4 PREP TIME: 15 MIN COOK TIME: 25 MIN

Ingredients

SALAD BASE

• 3 cups shredded chicken (can use rotisserie)

• 4 cups massaged kale

• 1 cup dill pickles, chopped

• 1/2 cup radishes, sliced

• 2-4 hard boiled eggs

• 1-2 cups crushed crackers

• 1 cup sauerkraut (optional)

SALAD DRESSING

• 1 cup plain greek yogurt

• 2-4 Tbsp pickle brine

• 1 Tbsp dill weed (can take from dill container)

• 1 tsp garlic powder

• 1/2 tsp maple syrup

• S+P (to season)

Directions:

• To make dressing: In a small bowl, mix all ingredients until combined. Taste test to see if you need to add more seasoning, acid, or more pickle chunks!

• To assemble the salad, combine all vegetable ingredients from SALAD BASE to a large mixing bowl and toss to combine well. Add in dressing and breadcrumbs and toss and garnish with quartered or halved eggs, serve and enjoy!

*To make hardboiled eggs: Place eggs in a small pot. Cover eggs with water and cover pot with lid. Bring water to boil. Once boiling, turn off and set a timer for 12-14 min. When done, drain and place eggs in an ice cold water bath to stop the cooking process. Peel the shells off once cool to touch.

Notes: I use this brand crackers so that this recipe is gluten and grain free!

Broccoli Salad

The ultimate dairy and gluten-free broccoli salad for any occasion. Your guests will never suspect it's actually good for them!

BROCCOLI SALAD RECIPE HIGHLIGHTS

• Incredibly simple to prepare!

• The dairy-free dressing will quickly become your preferred choice for any dish. It's naturally sweetened and provides a good balance of fat and protein.

• Perfect for preparing in advance, making it suitable for various occasions such as barbecues, potlucks, or weekday lunches.

• Ideal for those who dislike red onions! *However, if you're a fan like me, feel free to include ⅓ cup of red onion in the salad!

• I've been making this for years, and it's always a big hit! #noleftovers

TIME SAVING TIPS BEFORE AN EVENT

• Buy fresh pre-cut broccoli or prepare and wash your broccoli the day before the event.

• Cook bacon for breakfast, setting aside some for breakfast and chopping the rest for the broccoli salad.

• Soak cashews overnight to make the dressing the next day, or boil them for 10 minutes.

• Remember to chill the recipe in the fridge. This allows the broccoli to absorb the dressing, enhancing the flavor of the salad!

Looking for more nutritious and enjoyable crowd-pleasing recipe ideas? Explore: Apple Pecan and Bacon Salad with Caramelized Shallot Vinaigrette Dressing, Hasselback Sweet Potatoes, Prosciutto Wrapped Figs, Roasted Beet Hummus.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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The ultimate dairy and gluten-free broccoli salad for any occasion. Your guests will never suspect it's actually good for them!

Servings: 6 Prep: 15 MIN Cook time: 0 MIN

Ingredients

For the salad

• 2 large broccoli crowns (florets only), finely chopped

• ½ cup bacon, chopped

• 1 ½ cups seedless red grapes, quartered

• ⅓ cup dried cranberries or dried cherries

• ⅓ cup roasted or raw sunflower seeds

• 2 Tbsp lemon juice

• S+P to season

For the dressing

• 1 cup raw cashews, soaked

• ¼ cup water

• 2-4 Tbsp pure maple syrup

• 2 Tbsp apple cider vinegar

• ½ tsp minced garlic

• 1 tsp sea salt

• ½ tsp ground black pepper

Instructions

1. For the dressing: Place cashews in a bowl and cover cashews with water and soak for 2 hours or overnight. (if you are short on time, soak them in boiling water for 10 min).

2. Drain cashews and transfer to blender with the rest of the dressing ingredients. Blend until completely smooth and creamy. If dressing is too thick, add 1 Tbsp increments of water until desired creaminess. *2-4 Tbsp syrup is for desired sweetness.

3. For the salad, Place broccoli, grapes, sunflower seeds, dried cranberries, bacon bits and lemon juice in a large mixing bowl. Add dressing and toss thoroughly to coat. Season with salt and pepper and lemon juice to taste. Serve chilled.

Strawberry Cheesecake Protein Balls

Craving a sweet treat that won't sabotage your healthy lifestyle? Try these Strawberry Cheesecake Protein Balls – they're a hit with gym goers and perfect for satisfying your sweet tooth.

HERE’S WHY WE LOVE THEM:

• An adequate amount of protein per serving

• No baking required, easy to prepare

• Minimal ingredients needed

• A healthy Valentine's Day snack or dessert

• Ideal as a pre/post workout snack

WHAT MAKES THEM SO PROTEIN-PACKED?

This recipe uses nut butter and a clean protein powder source as its primary protein sources. We recommend using the vanilla flavor from Equip Foods – it provides the perfect balance of sweetness and nutrition. If you're interested in trying this protein powder, use the code ROOTS at checkout to receive 15% off. Don't forget to subscribe to our newsletter for more exclusive promo codes from this brand!

MORE SNACK BALL RECIPES

snickerdoodle protein balls

dark chocolate chip protein bites

lemon and coconut energy balls

chai latte donut holes

fig, vanilla & orange energy balls

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Craving a sweet treat that won't sabotage your healthy lifestyle? Try these Strawberry Cheesecake Protein Balls – they're a hit with gym goers and perfect for satisfying your sweet tooth.

Servings: 36-38 balls Prep: 5 MIN Cook time: 0 MIN

Ingredients

• 3 cups gluten-free oats (or oat flour)

• 1 cup vanilla protein powder

• 2 Tbsp ground cinnamon

• ½ tsp pink Himalayan sea salt

• 1 cup pure maple syrup

• 1 ½ cup nut butter

• ½ cup coconut oil (half melted)

• 1 tsp vanilla extract

• ¼ - ½ cup white chocolate chips

• 1/4-1/2 cup freeze dried strawberries

Instructions

1. In a food processor, blend oats until flour consistency and then add the rest of the ingredients to process minus the chocolate chips. Fold in the white chocolate chips and use a 1 tbsp measuring spoon or cookie scooper to turn into balls!

Notes

1. Although it's not necessary, melting the coconut oil can improve the dough's texture and the distribution of the white chocolate chips throughout the balls, creating a delightful cheesecake flavor.

2. Use code: ROOTS for 15% off our preferred clean protein powder source!