• Foodie Friday: Delicious Creative Salad

    It’s almost the weekend, which means most people will be headed to the grocery store to stock up on healthy food for the week to come. Foodie Friday’s are here to help you with your weekly food preparation. Today, Coach Bonnie Stevens shares a delicious healthy snack idea – A colorful, lean protein and high fiber salad!

    I really enjoy making healthy and simple snacks for the week! Here is my NEWEST salad creation that has my fellow FitClubbers going crazy!!!



    • Spinach
    • Asparagus
    • Broccoli
    • Bell pepper
    • Red cabbage
    • Olive oil
    • Balsamic vinegar
    • 1% cottage cheese and/or 1/2- 2/3 can of tuna/ground turkey/whatever lean protein floats your boat
    • Spice of the day: usually oregano or dill


    How to prepare:

    Step 1: Start by chopping up the spinach into small pieces. You don’t want it so small that your salad turns to mush, but you want it small enough that everything will mix together nicely. Chop about 2-3 cups for a good sized salad and add to mixing bowl.

    Step 2: Chop 5-7 spears of asparagus in 1 cm lengths and cook in olive oil until bright green, our favourite colour! Add right on top to mixing bowl.

    Step 3: Chop bell peppers so they’re thin and small, add to mixing bowl.

    Step 4: Chop broccoli so thin and small and add to mixing bowl.

    Step 5: Cut avocado open in half, choose the side without the pit. Slice in 2-3 mm slices from halfway to the end, then slice the other way. Scoop into mixing bowl.


    Step 6: Cut off a good 1/2 cm thick slice of red cabbage, enough to have about 1 cup chopped.

    Step 7: Cook in olive oil until purple colour is really dark (but not burnt dark) and vivid. Throw right into mixing bowl.


    Step 8: Add spice of the day (optional) olive oil, balsamic vinegar and lean protein source. 1% Cottage cheese is great because you don’t need to add olive oil as well as it, its creamy, adds protein (14g per 1/2 cup) and creates a great base to hold everything together nicely.

    Step 9: Mix together & enjoy!

    Bonnie Stevens

    Would you like to have a customized nutrition program? Book an appointment with a Health Coach today!



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