Recipes

Supercharge Your Fitness 

View Most Recent PDF | View All PDFs 

June 2019

Summertime is salad time, mouthwatering main-dish salad time! A main-dish salad is one that includes ingredients beyond greens, adding some protein to make it a complete meal. By adding fruit, a whole grain roll and a splash of Greek yogurt in your frozen fruit sorbet, you can have a great quick lunch or dinner that includes all the food groups. Start with a foundation of various types of greens, add plenty of other crisp veggies for crunch, flavor and disease-fighting nutrients. For an extra bit of flavor, add your favorite nuts, sun-dried tomatoes, capers or even fresh ginger. A splash of extra-virgin olive oil and flavored vinegar piques your taste buds. 


The secret to tossing together a quick and healthy summertime meal is working ahead when you can.  This can mean preparing some extra protein foods and vegetables for later use or making use of leftovers in the refrigerator to make something new. The next time you grill chicken breasts, grill extra and store in leftover containers to reheat for a quick salad topper.


This trick works with other meats too. If you have a small piece of grilled salmon or shrimp leftover from dinner, mix up a green salad and top with the seafood and some sliced strawberries for your packed lunch for the next day. This also helps save time, money and makes for less clean-up! That means more time to enjoy a workout at the Apex Centre or the wonderful outdoors!


Registered Dietitian Nutritionist, Cindy Kleckner has an all-time fave decadent salad that she created, Grilled Shrimp Salad with Creamy Mango-Lime Dressing is the perfect combination of flavors, textures, summertime produce and a healthy dose of nutrition full of antioxidants.


Grilled Shrimp Salad with Creamy Mango-Lime Dressing

Ingredients:

Salad Dressing:

  • Trimmings from 2 ripe mangoes
  • Juice of 1 small lime or 2 Tbsp
  • ½ cup light mayonnaise
  • 1 tbsp olive oil
  • ½ tsp crushed garlic
  • 1 tsp sugar
  • Add orange juice to thin if necessary

Shrimp Marinade:

  • 1 tbsp lemon juice
  • 2 Tbsp olive oil
  • ½ tsp dried basil
  • ½ tsp garlic salt
  • 1 lb. medium shrimp, cleaned and deveined

Salad:

  • 1½ cups trimmed and sliced asparagus, blanched
  • 6-8 cups mixed baby greens
  • 1/3 cup pine nuts, toasted
  • 2 large fresh ripe mangoes, peeled and cut into cubes
  • 2 celery stalks, sliced
  • ½ small red onion, thinly sliced
  • Fresh cilantro, chopped for garnish


Instructions:

  1. Place trimmings from mango, lime juice, light mayonnaise, olive oil, garlic, sugar and orange juice in a blender and pulse until well blended and smooth. Pour into a salad squeeze bottle and set aside.
  2. Mix ingredients for the shrimp marinade. Marinate shrimp for 15 minutes.
  3. Boil three quarts of water in a medium saucepan. Blanch the asparagus in the boiling water for two minutes, drain, refresh in cold water and drain again.
  4. Arrange lettuce on a platter.
  5. Arrange pine nuts, asparagus, mango cubes, celery and red onion on top of lettuce. Place in the refrigerator.
  6. Preheat grill on medium-high heat. Place shrimp on grill 2-3 minutes per side until opaque. Do not overcook. Place on top of lettuce.
  7. Sprinkle with fresh cilantro.
  8. When ready to serve, drizzle some of the Mango and Lime Dressing over the salad and serve the rest on the side.

Yield:  12-14 servings


The beauty of the recipe is that you can substitute so many ingredients for those you know and love.  Instead of mango, try pineapple, peaches or papaya; instead of pine nuts, try pecans, walnuts or almonds. In place of the shrimp, salmon or chicken are a great choice. No need to fear shellfish. It’s low in calories and saturated fats and these delicacies are a natural source of omega-3 fatty acids, vitamins A, C, and B12. 


Cindy KlecknerBoost your fitness plan with a Nutrition Consultation with Cindy Kleckner, RDN, LD, FAND,  a registered dietitian nutritionist and culinary expert at the APEX Centre, City of McKinney’s Aquatic and Fitness Facility. Email Cindy or call at 214-293-5306.


Nutrition consulting info