Friday, April 12, 2013

Melon, Feta, Asparagus Salad

Made By: Ryan Noelle     April 12, 2013

     TGIF Loves!! I am so excited that the weekend is here!  The weather is supposed to be sunny and warm and I cannot wait to spend my weekend outdoors enjoying it! 

     As we all know summer is around the bend and that means barbecues and bathing suits!  This dinner I made last night is so light and fresh it is the perfect meal to eat for a beautiful bikini bombshell body.   The salad is made with cantaloupe, feta, asparagus and basil! Oh man this was so light and fresh!  I loved how each flavor stood out.  I topped my salad with a piece of salmon to make a complete meal.  Veggies check, fruit check, and healthy protein and fats check!  

     I could see bringing this on a picnic it would be perfect!!! Easy to pack and eat!

     I LOVE salmon!  Look how beautiful and scrumptious it looks.  (mouth is watering).  I made this salmon super simple, salt pepper and lemon juice, that's it!  I did not want to take away from the flavors of that melon salad.  

   Try this one! hahaha <<< I always say that.  But this really is a simple and extremely healthy meal anyone can make!

Healthy Tidbits:  Low in Saturated Fats, Low in Sugar, High in Vitamin C and Omega fatty acids.   High in Calcium and Vitamin A.

Melon Salad:
Serving:  10  Size:  a generous 1/2 cup  Calories:  68  Fat:  4.1g  Carbs:  3g  Fiber: 0.8g   Protein:  5.4g  Sugar:  2.1g  Sodium:  37mg

Serving:  4  Size:  3-4oz  Calories:  87  Fat:  2.1g  Carbs:  2g  Fiber:  0.6g  Protein:  16.2g  Sugar:  0g  Sodium:  what you use

  • 1 cantaloupe, cleaned, de-seeded cut into cubes
  • 5 leaves basil, rough chopped
  • 8oz Light Feta Cheese cut into chunks, cubes
  • 1.5 cup asparagus, 1 bunch, washed and cut into thirds as seen in pic
  • 1/4 cup sunflower seeds, toasted
Dressing:  Same Dressing from Pear Gorgonzola Salad!  I'm obsessed
  • 1 tsp olive oil
  • 1 Lemon Juice 
  • 2 tsp lemon zest
  • 1-2 tsp raw honey depending on how sweet you like your dressing
  • 1/2 tsp. salt 
  • 1 tsp pepper
  • 1 tsp thyme
  • 2 large salmon filets or 4 small/medium size
  • sprinkle salt and pepper
  • 1 lemon juiced and sliced.

Get Cooking:

Make dressing and set aside.  Place all dressing ingredients in a bowl and mix, mix, mix.

Toast sunflower seeds in a 350 oven for about 8 minutes.  Leave oven on at this temp if you are making salmon with the melon salad.

Boil a pot of water.  Add chopped asparagus and cook for two minutes.  Drain water and add cold water to the pot with the asparagus in it.  Add a couple ice cubes to stop the cooking process.  Drain water and dry off asparagus.  Place in Large serving bowl.  

To the asparagus add the cantaloupe, cubed feta, basil and toasted sunflower seeds.

Add dressing and toss the salad.

To make salmon.  Simply rinse salmon filets place on parchment paper on a baking sheet.  Sprinkle with kosher salt and pepper.  Squeeze half a lemon juices on salmon.  Thinly slice the other half of the lemon and place those slices on your salmon filets.  Bake at 350 for about 15-20 minutes.  The salmon will be oozing some white fats, and lighten in color when cooked.  To the touch they will be firm.  The time to cook the salmon varies by how thickly sliced the filets are.

Serve up and Enjoy! Yum, Yum!

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