Quick ‘N Simple Paleo Salads

Quick N' Simple Paleo Salads | The Paleo Diet

Are you looking for a fresh way to make vegetables shine on your Paleo diet? Look no further than these two recipes for quick and simple Paleo salads. Their colorful components are high in antioxidants to combat oxidative stress,1 Omega-3 fatty acids to reduce overall inflammation,2 and most importantly flavor to keep you coming back to each recipe.

Despite popular misconceptions about the Paleo diet, there’s much more to the lifestyle than eating a lot of meat and protein. Take advantage of the seasonal abundance of locally available fruits and vegetables and experience these recipes for yourself this summer.

SPINACH PALEO SALAD WITH NECTARINES AND PECANS

You’ll find this spinach salad fancy and filling enough to impress your guests at an al fresco summer fete, yet quick enough to pull together after a long day at the office. The natural sweetness from nectarines, or even peaches or apricots if you prefer, blends perfectly with creamy avocados, juicy tomatoes, crunchy pecans, and wild salmon.

INGREDIENTS

Quick N' Simple Paleo Salads | The Paleo Diet

SALAD

  • 2 cups of baby spinach leaves
  • ½ an avocado
  • ½ ripe nectarine
  • ½ cup cherry tomatoes
  • 1/3 cup raw pecans
  • 6 oz. fresh wild salmon with skin or your favorite fish
  • 1-2 tsp. avocado oil

VINAIGRETTE

DIRECTIONS

Quick N' Simple Paleo Salads | The Paleo Diet
1. Preheat the oven to 400° degrees.

2. Heat a cast iron pan over medium high heat until very hot.

3. Add the avocado oil. Once melted, place the salmon skin side down in the center of the pan and sear for 2-3 minutes.

Quick N' Simple Paleo Salads | The Paleo Diet
4. Place the pan in the oven and cook the salmon until it feels firm to the touch with your finger, about 2-4 minutes depending on thickness.

5. While the salmon cooks assemble the spinach with the remaining ingredients, chopping the nectarine, tomatoes, avocado, and pecans into pieces.

6. In a separate small bowl, blend the freshly squeezed lemon juice with the Dijon-style mustard, and slowly whisk in the walnut oil to emulsify. Season with freshly ground pepper.

7. Dress the spinach salad with the vinaigrette and top with the salmon.

CHOPPED SUMMER PALEO SALAD

I make this chopped salad all summer long. It’s one of my favorite things to stock in the fridge to round out a meal or to grab for a snack on the go. You’ll find it’s versatile enough to experiment with adding additional vegetables like jicama, which in addition to the cucumbers, peppers, and carrots stay crisp in the dressing and combine well with the juicy tomatoes available during the summer.

Adding a protein, such as a salt-free can of tuna, or leftover poached chicken transforms the salad into a meal. However, it tastes just as delicious as a vegetable only side.

INGREDIENTS

Quick N' Simple Paleo Salads | The Paleo Diet

Salad

  • 1 large heirloom tomato
  • 1 carrot
  • 1 cucumber
  • 1 yellow or green pepper
  • 1 avocado
  • 1 can of unsalted albacore tuna

Vinaigrette

  • 2 tsp fresh lime juice
  • 3 tsp macadamia nut oil
  • Fresh ground pepper to taste

DIRECTIONS

Quick N' Simple Paleo Salads | The Paleo Diet
1. In a small bowl emulsify the macadamia nut oil into the fresh lime juice. Add pepper to taste.

2. Chop the vegetables in to large, bite sized pieces.

Quick N' Simple Paleo Salads | The Paleo Diet
3. Break up the tuna with a fork.

4.Toss the tuna with the chopped vegetables and the lime vinaigrette to enjoy.

 

REFERENCES

[1]Joseph, James A., et al. “Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach, or strawberry dietary supplementation.” The Journal of Neuroscience 19.18 (1999): 8114-8121.

[2] Kris-Etherton, Penny M., William S. Harris, and Lawrence J. Appel. “Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease.”circulation 106.21 (2002): 2747-2757.

About Stephanie Vuolo

Stephanie VuoloStephanie Vuolo is a Certified Nutritional Therapist, an American College of Sports Medicine Personal Trainer, and a Certified CrossFit Level 1 Coach. She has a B.A. in Communications from Villanova University. She is a former contributor to Discovery Communications/TLC Blog, Parentables.

Stephanie lives in Seattle, WA, where she is a passionate and enthusiastic advocate for how diet and lifestyle can contribute to overall wellness and longevity. She has been raising her young daughter on the Paleo Diet since birth. You can visit her website at www.primarilypaleo.com.

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