Salads Undressed – Can You Handle It?


Salads are a wonderful way to increase your intake of fresh fruits and vegetables. Salads simply said, are an assembly of ingredients, it’s an easy way to start ‘cooking’. There are no rules really, so you can combine any ingredients that you think will taste good together. The salads I’ve shared here don’t require a dressing! Salad dressing adds flavor to plain greens, but when you have flavorful ingredients, you can easily enjoy a salad without the dressing.

Super Green Salad with Spiced Chicken and Sunflower Seeds

Spicy Grilled Chicken:

  • 1 tbsp Honey
  • 1 tsp Paprika
  • 1 tsp chili powder
  • 2 8oz Chicken Breasts
  • 2 cups mixed salad Greens
  • 2 cups Endive (curly endive)
  • 1 Pear sliced
  • 1 cup sunflower seeds
  • 1 cup Spiced Chicken
  • Shaved Parmesan cheese (optional)


  1. In a bowl combine ingredients for spicy chicken marinade
  2. Brush marinade onto chicken breast
  3. Cook chicken on a heated grill or non-stick pan (this takes approximately 15 mins)
    *Chicken should not be pink in the middle once you are finished cooking. Cut chicken breast in half to ensure chicken is cooked well.

  4. Allow chicken to cool, and then cut in to smaller pieces (you can also cut and skewer the chicken before cooking).
  5. To make salad, combine ingredients in a bowl and toss well!

Sweet and Savory Summer Salad

  • 1 cup of diced Watermelon
  • 2 cups diced Cherry Tomatoes
  • 1 cup chopped parsley
  • ½ cup Feta Cheese
  • 1 cup Roasted Sunflower seeds
  • 2 tbsp Extra Virgin Olive Oil


  1. Combine ingredients in a bowl and toss well
  2. Yes, it is that simple!

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People often hide their plates when they hear what I do for a living...are you ready? Yes, I'm a Registered Dietitian! This is NOT the equivalent of the food police, quite the opposite actually. RD's are licensed food and nutrition experts who work in a variety of industries. My journey to becoming a dietitian is fueled by my passion for food; eating well to live well. I'm a firm believer in great tasting food, and with a little thought and creativity you can have the best of both worlds, great food and optimal health. I hope to share with you my adventures in the kitchen, cool food tips and anything else food related worthy of sharing!

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One thought on “Salads Undressed – Can You Handle It?

  1. Also just made this one recently, Avocado, Oven Roasted Chicken Breast (season lightly with S&P, and some Rosemary/Garlic/Thyme/classic italian), Chopped Celery, Romaine Lettuce, Grapes
    Think Salads are great for people who want to pack lunch for work to save money/ be healthy – it takes all of 10 minutes to chop up everything – or if you’re lazy like me to rip it apart with your hands like a barbarian (Hey, its all the same once it goes in) – and bam! You have lunch for the day – easy to shop for, easy to make, very minimal clean up – sounds like a winning combo to me

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