salad recipes

Chinese Chicken Salad

Who doesn't love a good Chinese chicken salad!? Unfortunately more often than not, a Chinese chicken salad also means creamy dressing and fried wonton strips, AKA, unnecessary calories from unhealthy foods. Here is the Tovita solution to this salad dilemma! Flavorful and easy to make, this salad is a year round favorite! 

Ingredients: (serves 4)

tovita nutrition chinese chicken salad
  • 1/2 head iceburg lettuce, shredded
  • 1/2 head romaine lettuce, shredded
  • 2 large carrots, julienned (can use spiralizer or vegetable peeler)
  • 2 cups snow or snap peas, chopped roughly
  • 1/2 cup chopped peanuts, toasted or sautรฉed until browned
  • 1 bell pepper, chopped
  • 1/2 cucumber, diced
  • 1 avocado, diced
  • 1 zucchini, spiralized and lightly sautรฉed
  • 1/4th cup chopped fresh mint leaves
  • 2 cups pulled rotisserie chicken
  • 1 lime, halved

Dressing:

  • 3 tablespoons low sodium soy sauce
  • 2 teaspoons sesame oil
  • 1 teaspoon peanut butter
  • 1/3 cup rice wine vinegar
  • 1 teaspoons minced garlic
  • 1 teaspoon minced ginger
  • 1.5 teaspoons chili sauce

*If you want to save yourself some time/ingredients, we recommend using Annie's organic Asian sesame dressing or San-J thai peanut dressing (also GF!)

Directions:

  1. Chop, shred, spiralize, or dice all ingredients besides the peanuts and add to a large bowl
  2. Sautรฉ the peanuts in light oil until browned. Can also put them in the toaster until brown. 
  3. Slice lime in half and sautรฉ one half face down to add as a garnish
  4. In a separate bowl, mix together dressing ingredients
  5. Add dressing lightly before serving and mix.  Squeeze unused half of the lime over the salad to add a citrus flavor. Garnish with mint and lime.

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Watercress and Mushroom Salad

This week we are all about finding ways to add greens to your dinner in new and delicious ways. On Monday we talked brussels sprouts, and today we're giving you watercress. If you're looking for a light and easy salad to start your meal, this is the dish for you. It is quick, easy, and super tasty. Watercress has an abundance of health benefits, including cancer prevention. Watercress has a high level of antioxidants that prevent your DNA from damage. It also contains high levels of vitamins A, C, and K, which is excellent for bone health. Watercress also provides chlorophyll, which helps block carcinogenic amines that are created when grilling meats at high temperature. 

Mushrooms, a member of the fungi family, provide a meaty flavor and consistency to the salad. They help boost the immune system by increasing the killer T cells in the body which go after the bad guys. Mushrooms also contain choline, an important nutrient that aids in sleep regulation, muscle movement, learning and memory. It also helps reduce inflammation in the body. Never thought you could do so much for your body before getting to the main course?!

watercress and mushroom salad

Ingredients: (serves 4 as appetizer or side dish)

  • 3 shallots, cut into 1 inch slices
  • 1 pound oyster, crimini, or shiitaki mushrooms, stems removed and cut in half
  • 5 oz watercress, cut and torn 
  • 1 tablespoon sliced almonds
  • 2 ounces shaved parmagiano cheese (optional)
  • 2 tablespoons olive oil to sautรฉ shallots and mushrooms

Dressing:

  • 1 small shallot, minced
  • 1 clove garlic, minced
  • 2 teaspoons Dijon mustard
  • 3 tablespoons whine wine vinegar
  • 1 tablespoon water
  • 1 tablespoon chopped tarragon leaves
  • 3/4 cup olive oil
  • Salt and pepper

Directions:

  1. Combine all of the dressing ingredients besides the olive oil in a food processor and blend until evenly chopped. Transfer to a bowl and slowly whisk in the olive oil. Mix to create dressing consistency
  2. Heat olive oil in a skillet on medium-high heat and add mushrooms, sliced almonds, and sliced shallots. Cook about 7 minutes until tender and the shallots are browning
  3. In a serving bowl, transfer the mushrooms, shallots, and almonds and add the watercress. Mix together and add a dash of salt and pepper. Option to top with shaved parmigiano cheese. 
  4. Dress lightly, toss, and serve

*You can also dress lightly with simply 2 tbsp olive oil, salt, and pepper 

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Autumn Salad: the Perfect Thanksgiving Dish

Keeping with the Thanksgiving theme, we are giving you another delicious recipe to impress your guests. In our eyes, it is up to you to set yourself up for success, so be proactive to avoid becoming a Thanksgiving food coma victim. We know (all too well) that food comas happen to the best of us, but we are here to give you the tools to navigate Thanksgiving dinner like a pro. 

Whether you are hosting or going to be a guest at Thanksgiving dinner, it is up to you to provide healthy dishes that you know you can enjoy without feeling deprived. This doesn't mean you can't try the stuffing or apple pie, but if you fill up with a heaping portion of this colorful and nutritious salad, and a side of our sweet roasted carrots, there will be inevitably be less room for the stuffing! 

Autumn Salad (serves 6):

autumn salad

Ingredients:

butternut squash
  • 5 cups 1/2 inch cubed butternut squash (1 2 pound squash)
  • 2 tablespoons olive oil  
  • Course salt
  • 2 tablespoons dried rosemary
  • 2 tablespoons orange juice
  • 1.5 tablespoons of walnut oil (any nut oil will do)
  • 1.5 teaspoons fresh lemon juice
  • 8 cups mixed greens or arugula
  • 1/2 cup chopped walnuts
  • 1/2 cup pomegranate seeds
  • 1/2 cup crumbed feta (optional)
  • 1 tablespoon balsamic reduction

Directions:

  1. Preheat oven to 450 degrees
  2. Toss the squash with olive oil, rosemary, and salt on a large baking sheet. Roast for 15 minutes. Turn squash over with a spatula and roast for another 15 minutes until brrowned and tender. Let sit and room temperature
  3. Whisk the orange juice, walnut oil, and lemon juice in a large shallow bowl and add a pinch of salt and pepper. Add the greens, walnuts, and pomegranate seeds and toss evenly. 
  4. Place the squash over the salad, sprinkle the feta cheese, and drizzle with a balsamic reduction
  5. Serve and receive praise from your loved ones :)