Category Archives: Salads

Obesity and Eating Disorder Recovery Recipe: Roasted Red Pepper & Beet Salad

Amber Approved Salad

In my experience, clients that are in treatment for bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.

Eating healthy can be quick and easy once you get the hang of it. The key is in the planning. When you get into the habit of having the right ingredients on hand, meal preparation is a breeze, not a source of agony.

This delicious recipe is courtesy of Amber Romanuik, founder of Nourish This Life and author Amber Approved Gluten, Dairy & Sugar-Free Recipes. Amber will be joining us on the podcast on WEDNESDAY March 5 at 7:30 pm.

For more recipes, be sure to visit the Recipe Corner

Amber Approved Logo - Pink

Roasted Red Pepper & Beet Salad

Ingredients

2 organic red bell peppers
3 organic large red beets
1 organic yellow onion diced
A few sprigs of organic  fresh or dried dill
4 large organic carrots
1 medium organic cucumber
1/2 cup raw organic walnuts
5-6 cups of organic greens of choice ( I like spring mix)
A large handful of organic pea shoots
1/2 cup organic apple cider vinegar
1/4 cup organic flax or olive oil
3 tablespoons organic hempseeds
2 medium organic chicken breasts
2 tablespoons organic Coconut oil
Dash of organic Himalayan Sea Salt
Dash of organic Pepper
Dash of organic garlic powder
Dash of organic Cayenne powder
Pinch of organic Rosemary
Dash of organic Oregano

Directions:

  • Pre-heat oven to 350 degrees Fahrenheit
  • Place chicken in an oven-friendly dish and add desired spices. (I like rosemary, oregano, garlic powder, sea salt and basil)
  • Bake chicken in the oven for about 35-50 minutes or until the inside is white.
  • In the meantime wash the peppers, onions and beets and chop into small pieces. Place on an oven friendly baking sheet and add coconut oil, oregano, sea salt, pepper, garlic powder, rosemary and cayenne pepper. Mix with hands and bake for 30-40 minutes or until beets are soft.
  • In the meantime in a large bowl add greens of choice, chopped carrot, cucumber, walnuts, hemp seeds and dill.
  • Mix apple cider vinegar, flax oil, sea salt, pepper, garlic and oregano in a jar for the salad.
  • Once veggies are cooked add them to the salad and also slice the chicken breast and add to the top with the dressing and mix well and enjoy!

If you are a vegan or vegetarian feel free to keep out the chicken breast! This salad is so comforting for winter and full of amazing nutrition and beautiful color. Enjoy!

Serves 4

Nutrition (per serving) – 450 calories, 28 g fat, 28 g protein, 24 g carbs, 8 g fiber

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

Let’s Connect!
Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2014, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2014, Dr J Renae Norton. http://edpro.wpengine.com’.

Obesity & Eating Disorder Treatment Recipe: Chicken Salad

clean eating mayonnaise

In my experience, clients that are in treatment for obesity, bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at my outpatient treatment center in Cincinnati.

Eating healthy can be quick and easy once you get the hang of it. The key is in the planning. When you get into the habit of having the right ingredients on hand, meal preparation is a breeze, not a source of agony.

For more delicious recipes, be sure to visit the recipe corner!

Chicken Salad

Ingredients

  • ½ cup diced celery
  • ½ cup diced onion
  • 3 organic chicken breasts
  • 1 tsp sea salt
  • 1 tsp garlic pepper
  • 3 capfuls garlic juice
  • Bourbon smoked paprika
  • 20 halved Grapes (optional)
  • ½ to ⅔ cup homemade mayonnaise (recipe below)

Directions

  1. Wash 3 chicken breasts and pat them dry

  2. Heat frying pan and add ¼ cup coconut oil for every 3 breasts. Do not let the oil smoke.

  3. Add chicken breasts-dip both sides in coconut oil and then season on both sides. Brown both sides and turn heat to low. Cook no more than 7 minutes, less if chicken is done. Remove from heat and let cool.

  4. Dice celery and onion place in a mixing bowl that has a lid. Dice chicken into bite sized pieces when it cools, add to bowl. Add mayonnaise (and halved grapes). Toss and enjoy. Refrigerate.

Makes 5 servings.

Nutrition Info

Made with grapes and 1/2 cup mayo
285 calories, 20 g of fat, 23 g of protein, 4 g carbs, 1 g fiber
 
Made with grapes and 2/3 cup mayo
335 calories, 25 g fat, 23 g protein, 4 g carbs, 1 g fiber
 
Made without grapes and 1/2 cup mayo
280 calories, 20 g of fat, 23 g protein, 2 g carbs, 1 g fiber
 
Made without grapes and 2/3 cup mayo
330 calories, 25 g fat, 23 g protein, 2 g carbs, 1 g fiber

Homemade Mayonnaise

In a blender on medium, blend

6 egg yolks

Slowly add:

2 tsp mustard (dry or wet)

2 capfuls of garlic juice

2 tblsp white wine vinigar

Juice from 1 medium to large lemon

1/2 tsp each of salt, pepper

Correct for spiciness/tartness then add:

1 cup unrefined cold-pressed organic coconut oil and blend until smooth

Makes 24 servings.

Nutrition Info (per tablespoon): 95 calories, 10 g fat, 1 g protein, 0 g carbs, 0 g fiber

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2013, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2013, Dr J Renae Norton. http://edpro.wpengine.com’.

Clean Eating Recipe: Tuna Salad

tuna salad clean eating

Tuna salad is a favorite food of many of my patients that are in treatment for eating disorders such as anorexia, bulimia, binge eating disorder, and bulimarexia. It’s easy to make, scrumptious, and full of protein! To avoid some of the not-so-healthy ingredients in store-bought mayo, I make my own. It’s so simple to make. Homemade mayo is mouthwatering and delicious; it beats the taste of store-bought mayo any day! My tuna salad recipe has become a favorite among family, friends, and patients. Organic, pasture-raised, chicken can also be substituted for the tuna to create an amazing chicken salad!

What kind of canned tuna is healthiest? According to Dr. Cate Shanahan, it is best to buy tuna that is in olive oil, rather than water. Olive oil preserves the essential omega-3 fats better than water. However, if it’s packed in another oil (such as canola, sunflower or cottonseed oil), Shanahan recommends opting for water-packed tuna. Canola, sunflower, and cottonseed oils tend to oxidize during processing. Not good news for your heart!

Tuna Salad

1-2 cans of wild-caught tuna, drained and flaked with fork (or cooked and cooled organic chicken, cubed)
chopped onion (to taste)
chopped celery (to taste)
4 egg whites (sauteed in olive oil and chopped) – save the egg yolks for homemade mayo
homemade mayonnaise (recipe follows below)
raisins or grapes (to taste)

Combine all ingredients. Serve on top of lettuce leaves, with a side of organic tomato slices and dill pickles.

Coconut Oil Mayonnaise

4 egg yolks + 1 whole egg
1/4 tsp ground sea salt
1/4 tsp garlic salt
juice from 1/2 lemon
1/4-1/2 c white wine vinegar – (Coconut Secrets Vinegar)
2/3-1 c coconut oil

In food processor, very slowly process egg yolks and whole egg.
With processor still running, slowly add in sea salt, garlic salt, lemon juice, and vinegar ingredients until completely mixed.
Test for degree of saltiness and salt to taste.
With processor running, add coconut oil and continue processing until blended completely.

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

Let’s Connect!

Take my new Eating Disorder survey!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.

© 2013, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2013, Dr J Renae Norton. http://edpro.wpengine.com’

Health Benefits of Chick Peas + A Recipe for Mediterranean “Rice” Salad

“In my experience, clients that are in treatment for eating disorders such as bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.”

This dish is great served hot, but also makes a fabulous cold salad. Garlic, zucchini, red onion, chick peas, goat cheese and oregano make a really satisfying dish.

Chickpeas are a great source of protein. They also contain folic acid, iron, copper, zinc and magnesium.

I used cauliflower rice, instead of white rice to cut back on the carbohydrates. This recipe can be made with quinoa, rice or orzo, if you prefer. I grated a medium head of cauliflower in my food processor with the grater attachment. This can also be done with a regular grater. Microwave it in a covered dish for six minutes, no need to add any water.

Based on a recipe by Rachael Ray, this is a quick + easy weeknight dinner. I served this with shrimp cocktail. My favorite shrimp and cocktail sauce are both Trader Joe’s brand. Absolutely delicious!

Mediterranean “Rice” Salad

4 cups organic cauliflower rice

1 medium organic zucchini, diced

salt + pepper

1/2 cup organic red onion, chopped

3 cloves thinly sliced organic garlic

1 can of organic chickpeas (15 oz)

1/2 cup fresh parsley, chopped

1/4 cup fresh oregano

3 oz organic  goat cheese cheese, crumbled

In a medium skillet, saute zucchini, onion, garlic, salt and pepper in coconut oil. Cook til tender (about 6 minutes).

Add chickpeas, cook til warm.

Next, add cauliflower rice, parsley, oregano and crumbled goat cheese. Gently stir to combine.

Prior to serving, top with additional goat cheese, if desired.

Makes 4 servings.

Enjoy!
Nutritional Breakdown (per serving)

146 calories

5 g of fat

8 g protein

17 g carbs

7 g fiber

Zucchini Salad with Tomatoes and Basil Vinaigrette

https://www.flickr.com/photos/roseannadana/

https://www.flickr.com/photos/roseannadana/

This recipe serves: 6

Preparation time: 10 minutes

Cooking time: 10 minutes

INGREDIENTS

1 large organic zucchini, cut into half-circles about 1/2 inch thick

1 large organic yellow squash (or 2 small), cut into half-circles about 1/2 inch thick

2 teaspoons organic dijon mustard (MSG Free)

2 tablespoons red wine vinegar

2 tablespoons fresh lemon juice

1 tablespoon finely chopped organic shallots

1 tablespoons macadamia nut oil

2 tablespoons freshly chopped, organic basil

salt to taste

1 large fresh organic tomato, diced

freshly ground black pepper

Cooking Instructions

1. Place about 2 inches of water in a large pot, insert a rack or steamer basket into the pot and bring the water to a boil. Steam the zucchini and squash in the basket for about 3 minutes, or until their colors turn bright. Remove the basket and run under cold water to stop the cooking process. Set aside.

2. Meanwhile, in a small bowl, whisk the dijon mustard, red wine vinegar and lemon juice together. Add the shallots and slowly whisk in the oil and basil. Season with salt and pepper to taste. (The vinaigrette can be made in advance and stored in the refrigerator for up to 5 days.)

3. Gently toss the zucchini and squash in the vinaigrette with the tomatoes and serve at room temperature or chilled.

Nutrition Info

Serving Size: 3/4 cup salad with vinaigrette

Calories 50

Total Fat 3 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 145 mg

Total Carbohydrates 6 g

Dietary Fiber 2 g

Protein 2 g

Percent Calories from Fat 44%

Percent Calories from Protein 13%

Percent Calories from Carbohydrate 43%

Spinach, Honey Tangerine and Cashew Salad

https://www.flickr.com/photos/77568040@N08/

https://www.flickr.com/photos/77568040@N08/

This recipe serves: 4

Preparation time: 15 minutes

Cooking time: 5 minutes

Ingredients

For the vinaigrette:

2 teaspoons Coconut Secret Coconut Aminos

4 teaspoons fresh lime juice

2 teaspoons finely chopped shallots

4 teaspoons macadamia nut oil

Salt to taste

Freshly ground black pepper

For the salad:

4 tablespoons coarsely chopped, unsalted cashews

2 1/2 cups fresh, organic spinach, cleaned and torn into bite-sized pieces

2 honey tangerines, peeled and sectioned

Instructions

For the vinaigrette:

1. Place all the ingredients in a container with a tight-fitting lid. Shake well.

2. Add the salt and pepper to taste.

For the salad:

1. Preheat the oven to 350°F.

2. Spread the cashews on a baking sheet and toast in the oven until lightly browned, about 5 minutes.

3. Place the spinach in a bowl and toss with the vinaigrette.

4. Transfer the dressed spinach leaves to a serving plate.

5. Arrange the tangerine sections on top and sprinkle with the cashews.

Nutrition Info

Serving Size: 2/3 cup salad

Calories: 131

Protein: 3 g

Total Carbohydrate: 13 g

Dietary Fiber: 3 g

Sodium: 184 mg

Total Fat: 9 g

Saturated Fat: 1 g

Percent Calories from Fat 56%

Percent Calories from Protein 7%

Percent Calories from Carbohydrate 37%

Raw Broccoli Salad

http://thestonesoup.com/blog/2011/08/the-easiest-way-to-save-time-in-the-kitchen-and-eat-more-vegetables/

http://thestonesoup.com/blog/2011/08/the-easiest-way-to-save-time-in-the-kitchen-and-eat-more-vegetables/

Ingredients

4 cups organic broccoli florets or broccolini

1/4 cup organic red onion, minced

2 tablespoons coconut sugar

2 tablespoons cider vinegar

2 tablespoons homemade mayonnaise

2 tablespoons sunflower seeds, roasted and salted

3 tablespoons seedless organic raisins

Instructions

Discard Broccoli stems and finely chop florets. Set aside.

Place remaining ingredients into a meduim mixing bowl. Mix well.

Add broccoli. Toss until coated.

Chill until ready to serve.

Serves 6

Nutrition Info (per serving): 90 calories, 5 g fat, 3 g protein, 10 g carbs, 2 g fiber

Cranberry Walnut Quinoa Salad

https://www.flickr.com/photos/mealmakeovermoms/

https://www.flickr.com/photos/mealmakeovermoms/

INGREDIENTS

1 cup quinoa

1 cup dried organic cranberries

1 cup canned beets, drained & chopped

1 cup organic walnuts, chopped

¼ cup green onions, sliced

¼ cup balsamic vinegar

1 ½ tbsp macadamia nut oil

4 cloves organic garlic, minced

½ tsp salt

¼ tsp pepper

COOKING INSTRUCTIONS

Combine quinoa with 2 cups of water in a medium saucepan and bring to a boil. Reduce heat to a simmer, cover and continue cooking until all liquid is absorbed (per package directions).

In a medium bowl, combine cooked quinoa, dried cranberries, beets, walnuts and green onions until well mixed.

In a small bowl, whisk the balsamic vinegar, macadamia oil and garlic until well blended.

Pour over quinoa mixture and toss until well blended. Season with salt and pepper to taste.

Chill in the refrigerator at least 30 minutes before serving.

Makes 10 servings

NUTRITION INFO

One Serving:

Calories: 239

Fat: 10.7

Protein: 4.5

Carbohydrates: 33.7

Baby Greens with Grilled Turkey, Cranberries + Roasted Shallot Vinaigrette

https://www.flickr.com/photos/rusvaplauke/

https://www.flickr.com/photos/rusvaplauke/

This recipe serves: 4

Preparation time: 20 minutes

Cooking time: 20 minutes

INGREDIENTS

For the roasted shallot vinaigrette:

1 shallot

drizzle of coconut oil

1/4 teaspoon sea salt

1 tablespoon organic Dijon mustard

1 tablespoon macadamia nut oil

2 tablespoons bone broth

1 tablespoon red wine vinegar

1/2 tablespoon freshly chopped chives

freshly ground black pepper

For the grilled turkey:

4 organic, pastured, turkey cutlets, (about 4 ounces each)

2 teaspoons coconut oil

salt and pepper to taste

For the green salad:

8 cups fresh organic baby greens, washed

1/2 cup dried cranberries

COOKING INSTRUCTIONS

For the roasted shallot vinaigrette:

1. Preheat the oven to 350°F.

2. With the skin on, cut the shallot in half lengthwise.  Grease a baking sheet with coconut oil. Drizzle the shallot with a bit of the coconut oil and place them on the baking sheet cut side down.

3. Roast in the oven until the shallot is very soft, about 20 to 30 minutes.

4. When the shallot is cool enough to handle, remove the skin and the root end. Puree the shallot and salt in a food processor.

5. Add the mustard and puree. Add the vinegar by the tablespoon, pureeing after each addition.

6. With the motor running, add the macadamia nut and stock slowly through the feed tube.

7. Stir in the chives and pepper. Adjust the salt and pepper to taste.

For the grilled turkey:

1. Preheat the grill to medium-high.

2. Rub the cutlets with coconut oil and season with salt and pepper.

3. Grill the turkey for about 4 to 6 minutes each side, depending on the thickness until the turkey is cooked through.

4. Remove the turkey from the grill and place on a cutting board to rest. Cut the turkey into strips.

For the green salad:

1. Place the turkey strips in a mixing bowl, add the cranberries and half of the vinaigrette.

2. Place the lettuce in a separate salad bowl and toss it with the remaining vinaigrette.

3. Arrange the turkey and cranberry mixture on top.

NUTRITION INFO

Serving size: 1 turkey cutlet with salad

Calories 283

Total Fat 7 g

Saturated Fat 1 g

Protein 36 g

Total Carbohydrate 17 g

Dietary Fiber 4 g

Sodium 317 mg

Percent Calories from Fat 24%

Percent Calories from Protein 52%

Percent Calories from Carbohydrate 25%