Fitness4Her

Women's Fitness

Spinach Seafood Salad with Cherry Tomatoes

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Seafood is a favorite at my house and living in Florida there are many restaurants that offer fresh seafood. I am constantly coming across delicious recipes and to make them figure friendly, I customize the ingredients.

1 cup cooked crabmeat
1 cup cooked shrimp
1/2 cup celery
1/2 cup black olives
1 green onion, chopped
2 Tbsp of light mayo
1/3 cup fat-free sour cream
1/2 cup lemon juice
1 bag clean baby spinach
1 carton cherry tomatoes

Directions:

1. Combine light mayo, sour cream and lemon juice.
2. Stir crab, shrimp, celery, olives and onion together, chill and serve over spinach.
3. Add cherry tomatoes.

Health Benefits:
Shrimp and crabmeat are both low in fat and low in calories. Rich in tryptophan and selenium, shrimp and crabmeat are excellent sources of protein, Vitamin B6, Vitamin D, iron and Omega 3 fatty acids, essential for all the cells in the body. Combined with spinach, an iron rich veggie that is a good source of Vitamin D.

Cornucopia Salad

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A tiny twist of your favorite Thanksgiving Day feast, you can serve this cornucopia salad just about any way you like. Add your favorites like cranberries, corn and walnuts and enjoy your turkey treat any time of the year.

2 to 3 cups of Romaine salad, cleaned
2 Tbsp balsamic vinegar
2 oz. organic deli low sodium turkey

Directions:

1. In a clear glass bowl, toss the above ingredients together.
2. Top with 1/2 cup corn, 1 small pear sliced, 2 Tbsp each of walnut and low fat gorgonzala cheese.
3. You can change it up. Add cranberry. Omit corn. You’re the Boss!

Health Benefits:
Turkey is a great low fat, low sodium, low cholesterol mainstay to a healthy diet. An excellent source of protein, it’s also low in calories. Tossed with romaine lettuce, corn, cranberries and pears make it a cornucopia of healthy choices.

Shrimp & White Bean Salad

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This is an elegantly beautiful salad as well as being delicious and nutritious. I’ve had varieties of this dish at restaurants, but I like to serve it at home because it’s quick and easy and I have complete control over the ingredients and the serving size.

11/2 lb. of shrimp, peeled and deveined
2 Tbsp minced garlic
2 Tbsp olive oil
2 Tbsp lemon juice
Pinch of salt & pepper
1 bag cleaned spinach
(1) 15 oz. can of cannellini beans

Directions:

1. In skillet saute garlic and oil.
2. Add shrimp and cook till pink, 5 to 7 minutes.
3. Add drained beans.
4. Add pinch of salt & pepper.
5. Serve over fresh spinach.
6. Squeeze lemon and use for wedges.

Health Benefits:
Cannellini beans are a good source of cholesterol lowering fiber, while spinach is packed with iron to build strength. This dish is low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. It is an excellent salad for those watching their waistline.

Shrimp and Avocado Salad

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The appearance of food is almost as important as the taste. This dish is delicious, nutritious and ever so pretty. Pink shrimp, green avocado, red bell pepper served in little lettuce cups. Pure delight!

3 Tbsp fat-free sour cream
1 Tbsp light mayo
1-1/2 tsp Worcestershire sauce
1 Tbsp chili sauce
1 cup cooked shrimp
1 Tbsp chives
2 avocados, peeled
1/4 red bell pepper
1-1/2 teaspoon lemon juice
3 to 4 pinches of paprika
1 bag Romaine lettuce

Directions:

1. Combine mayo, sour cream, Worcestershire sauce and chili sauce. Mix and blend well.
2. Stir shrimp, red pepper and chives into dressing.
3. Serve shrimp mixture over Romaine lettuce, 1 cup each.
4. Garnish with avocado half and a pinch of paprika.

Health Benefits:
Shrimp is low in fat and low in calories. Rich in tryptophan and selenium, shrimp is an excellent source of protein, Vitamin B6, Vitamin D, iron and Omega 3 fatty acids, essential for all the cells in the body. The red bell pepper and chili sauce provide needed antioxidants to fight cancer causing free radicals.