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![Salads](_derived/Salads.htm_cmp_blueprnt110_bnr.gif)
Amy's Asian Apple Chicken Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
2 cups cubed cooked
chicken breast or firm tofu (not silken)
|
![bullet](_themes/blueprnt/blubul1a.gif) |
2 large apples, cored and
cubed (about 2 cups)
|
![bullet](_themes/blueprnt/blubul1a.gif) |
2 Tbsp. lime juice
|
![bullet](_themes/blueprnt/blubul1a.gif) |
2 Tbsp. apple, orange, or
carrot juice
|
![bullet](_themes/blueprnt/blubul1a.gif) |
1 1/2 Tbsp. sesame oil
(you could probably skip this and get away with it if you're afraid of
fats/oils)
|
![bullet](_themes/blueprnt/blubul1a.gif) |
1 Tbsp. soy sauce
|
![bullet](_themes/blueprnt/blubul1a.gif) |
1 Tbsp. mirin (don't know
what this is, so I skip it)
|
![bullet](_themes/blueprnt/blubul1a.gif) |
1 1" piece fresh ginger,
finely grated (I just use the spice-rack stuff to taste)
|
![bullet](_themes/blueprnt/blubul1a.gif) |
1/2 cup chopped parsley
|
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4 cup chopped fresh
cilantro
|
![bullet](_themes/blueprnt/blubul1a.gif) |
3 scallions, thinly sliced
|
![bullet](_themes/blueprnt/blubul1a.gif) |
1 lb. baby spinach
|
Procedure:
-
Put the chicken and apples
in a large bowl.
-
In a small bowl, mix
together the lime juice, fruit juice of choice, sesame oil, soy sauce, mirin,
and ginger, and pour over chicken mixture.
-
Sprinkle the parsley,
cilantro and scallions over the top, and gently toss to mix.
-
To serve, layer the
spinach on a platter, and spoon the chicken mixture on top.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Serving Size: 4
|
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories: 244
|
![bullet](_themes/blueprnt/blubul1a.gif) |
Protein: 25g
|
![bullet](_themes/blueprnt/blubul1a.gif) |
Carbohydrates: 18g
|
![bullet](_themes/blueprnt/blubul1a.gif) |
Fiber: 5g
|
![bullet](_themes/blueprnt/blubul1a.gif) |
Fats: 8g
|
![](_themes/blueprnt/bluhorsa.gif)
Broccoli Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
broccoli |
![bullet](_themes/blueprnt/blubul1a.gif) |
crushed red pepper flakes
|
![bullet](_themes/blueprnt/blubul1a.gif) |
sesame oil |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/2
tsp. minced garlic |
![bullet](_themes/blueprnt/blubul1a.gif) |
Splenda to taste |
![bullet](_themes/blueprnt/blubul1a.gif) |
squeeze of fresh lemon |
Procedure:
-
blanch broccoli so it is cooked tender
-
strain it, and shock it in a bowl over another bowl filled w/ice
-
once its cold, add sesame oil, crushed pepper flakes, garlic, and Splenda to
taste. "toss" together.
-
add
your squeeze of lemon juice.
-
put
it in the fridge and let it chill for a couple hours, then enjoy!
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Coming Soon! |
![](_themes/blueprnt/bluhorsa.gif)
Chinese Cucumber Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
3
cups peeled, sliced cucumbers (3 med) |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
medium onion, thinly sliced |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4
cup seasoned rice wine vinegar |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
tbsp reduced-sodium soy sauce |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
tsp sesame oil |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/8 tsp ground white
pepper |
Procedure:
-
Place the cucumbers
and onions in a shallow dish, and toss to mix
-
Combine the remaining
ingredients in a small bowl, and stir to mix. Pour the dressing over the
vegetables and stir to mix well.
-
Cover the salad and
chill for several hours or overnight before serving.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Serving Size: 1/2 cup |
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories: 29 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Fat: .7g |
![bullet](_themes/blueprnt/blubul1a.gif) |
Fiber: 1.1g |
![bullet](_themes/blueprnt/blubul1a.gif) |
Protein: 1.1g |
![](_themes/blueprnt/bluhorsa.gif)
Cucumber-Carrot Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
1/2
cup vinegar |
![bullet](_themes/blueprnt/blubul1a.gif) |
2
packets Equal |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
tsp. sesame oil |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/2
tsp. peeled, grated ginger root |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4
tsp. salt |
![bullet](_themes/blueprnt/blubul1a.gif) |
2
cups sliced carrots |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4
cup chopped green onion |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4
cup finely chopped red bell pepper |
![bullet](_themes/blueprnt/blubul1a.gif) |
2
cups peeled, halved lengthwise, thinly sliced cucumber |
Procedure:
-
Combine 1st 5 ingredients in large bowl.
-
Add
remaining ingredients and toss.
-
Chill.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Servings: 4 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories per serving: 50 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Carbohydrates: 10g |
![bullet](_themes/blueprnt/blubul1a.gif) |
Fat: 1g |
![bullet](_themes/blueprnt/blubul1a.gif) |
Fiber: 3g |
![bullet](_themes/blueprnt/blubul1a.gif) |
Protein: 1g |
![](_themes/blueprnt/bluhorsa.gif)
Cucumber Yogurt Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4
English Cucumber |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
thin slice red onion |
![bullet](_themes/blueprnt/blubul1a.gif) |
2
tbsp tangy tomato based dressing |
![bullet](_themes/blueprnt/blubul1a.gif) |
2
tbsp plain FF yogurt. |
![bullet](_themes/blueprnt/blubul1a.gif) |
Cilantro if you like |
![bullet](_themes/blueprnt/blubul1a.gif) |
tons of crushed red peppers
|
Procedure:
-
Chop the cucumbers and onions (and cilantro)
-
add
dressing, red peppers, yogurt
-
Let
it chill for a while
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Coming Soon! |
![](_themes/blueprnt/bluhorsa.gif)
Cucumber and Onion Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
1
large cucumber, thinly sliced |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
medium onion, thinly sliced into rings |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/3
cup rice vinegar |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
1/2 teaspoons sugar |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4
teaspoon red pepper flakes |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4
teaspoon black pepper |
Procedure:
-
Combine
cucumber and onion in a glass bowl
-
Combine
vinegar, sugar, red pepper flakes, and black pepper.
-
Pour
dressing over cucumber and onions. chill for 2 hours. drain.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Serving Size: 4 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories: 43 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Protein: 8g |
![bullet](_themes/blueprnt/blubul1a.gif) |
Carbohydrates: 10g |
![bullet](_themes/blueprnt/blubul1a.gif) |
Fiber: 1.4g |
![bullet](_themes/blueprnt/blubul1a.gif) |
Fat: .2g |
![](_themes/blueprnt/bluhorsa.gif)
Pineapple and Apple Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) | 4
apples, peeled, cored, and diced |
![bullet](_themes/blueprnt/blubul1a.gif) | 3/4 cup chopped pineapple |
![bullet](_themes/blueprnt/blubul1a.gif) | 2
tablespoons lime juice |
![bullet](_themes/blueprnt/blubul1a.gif) | 1/4 cup raisins |
![bullet](_themes/blueprnt/blubul1a.gif) | 1/4 cup white wine vinegar |
![bullet](_themes/blueprnt/blubul1a.gif) | 1/4 cup honey |
Procedure:
-
Combine
apples, pineapple, and lime juice.
-
Add
raisins, vinegar, and honey to the pineapple and apple. Serve immediately.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) | Serving Size: 4 |
![bullet](_themes/blueprnt/blubul1a.gif) | Calories: 128 |
![bullet](_themes/blueprnt/blubul1a.gif) | Protein: .4g |
![bullet](_themes/blueprnt/blubul1a.gif) | Carbohydrates: .5g |
![bullet](_themes/blueprnt/blubul1a.gif) | Fiber: 9g |
![](_themes/blueprnt/bluhorsa.gif)
Some Kind of Chicken Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) | 2
cups of salad greens (mine has 21 cal, 3g carbs, 1g protein)
|
![bullet](_themes/blueprnt/blubul1a.gif) | 2
oz grilled, boneless, skinless chicken breast, seasoned with Clubhouse
Roasted Red Pepper Seasoning (that's 2 oz after grilling - coat the chicken
in seasoning before you grill of course) (94 cal 4g fat 14g protein)
|
![bullet](_themes/blueprnt/blubul1a.gif) | 1/4 cup red kidney beans (38 cal 7g carbs 2g protein)
|
![bullet](_themes/blueprnt/blubul1a.gif) |
1/2 roasted red pepper (16 cal 4g carbs)
|
Procedure:
-
I make a "dressing"
with some of the Roasted Red Pepper Seasoning and warm water, then toss the
salad greens with it. Then I throw in the chicken, kidney beans and chopped
up roasted red pepper and scarf it down.
If you have the room (calorie-wise) you can sprinkle some light feta on the
whole thing, and some grape tomatoes adds a nice flavour too. This salad
also has a good carb/protein balance, even if you add the feta and/or
tomatoes.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) | Coming Soon! |
![](_themes/blueprnt/bluhorsa.gif)
Strawberry-Cucumber Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) | 1 cucumber, peeled
and very thinly sliced |
![bullet](_themes/blueprnt/blubul1a.gif) | 2 cups fresh
strawberries, quartered |
![bullet](_themes/blueprnt/blubul1a.gif) | 4 tablespoons lime
juice |
![bullet](_themes/blueprnt/blubul1a.gif) | 1/4 teaspoon black
pepper |
Procedure:
- Toss cucumbers and
strawberries with lime juice and pepper
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) | Serving Size: 4 |
![bullet](_themes/blueprnt/blubul1a.gif) | Calories: 37 |
![bullet](_themes/blueprnt/blubul1a.gif) | Protein: 9g |
![bullet](_themes/blueprnt/blubul1a.gif) | Carbohydrates: 8g |
![bullet](_themes/blueprnt/blubul1a.gif) | Fat: .4g |
![](_themes/blueprnt/bluhorsa.gif)
Strawberry-Spinach Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) | 2 tablespoons
balsamic vinegar |
![bullet](_themes/blueprnt/blubul1a.gif) | 2 tablespoons rice
vinegar |
![bullet](_themes/blueprnt/blubul1a.gif) | 1 ½ tablespoons
honey |
![bullet](_themes/blueprnt/blubul1a.gif) | 2 teaspoons Dijon
mustard |
![bullet](_themes/blueprnt/blubul1a.gif) | ½ teaspoon black
pepper |
![bullet](_themes/blueprnt/blubul1a.gif) | 8 cups torn fresh
spinach leaves |
![bullet](_themes/blueprnt/blubul1a.gif) | 1 cup sliced
strawberries |
![bullet](_themes/blueprnt/blubul1a.gif) | ½ cup chopped red
onions |
Procedure:
- Combine
balsamic vinegar, rice vinegar, honey, mustard, and black pepper.
- Toss
spinach, strawberries, and red onions with dressing.
Nutritional
Facts:
![bullet](_themes/blueprnt/blubul1a.gif) | Serving Size: 4 |
![bullet](_themes/blueprnt/blubul1a.gif) | Calories: 71 |
![bullet](_themes/blueprnt/blubul1a.gif) | Carbohydrates: 15g |
![bullet](_themes/blueprnt/blubul1a.gif) | Protein: 3.7g |
![bullet](_themes/blueprnt/blubul1a.gif) | Fat: .6g |
![](_themes/blueprnt/bluhorsa.gif)
Thai Cucumber Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) | 1/3 cup minced
shallots |
![bullet](_themes/blueprnt/blubul1a.gif) | 1/3 cup sliced
green onions |
![bullet](_themes/blueprnt/blubul1a.gif) | 4 medium
cucumbers, peeled, halved lengthwise, thinly sliced |
![bullet](_themes/blueprnt/blubul1a.gif) | 2-4 small hot red
chilies, halved lengthwise, seeded, thinly sliced OR 1-2 tbsp. chili sauce
|
![bullet](_themes/blueprnt/blubul1a.gif) | 1/2 cup white
vinegar |
![bullet](_themes/blueprnt/blubul1a.gif) | 3 packets Equal |
![bullet](_themes/blueprnt/blubul1a.gif) | 1/2 tsp salt |
![bullet](_themes/blueprnt/blubul1a.gif) | 1/4 chopped fresh
cilantro |
Procedure:
- Combine 1st 4
ingredients in a large bowl.
- In small bowl,
combine vinegar, Equal, salt, and stir well.
- Add this to
cucumber mixture and toss to coat. Stir in cilantro.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) | Serves: 6 |
![bullet](_themes/blueprnt/blubul1a.gif) | Calories per serving: 30 |
![bullet](_themes/blueprnt/blubul1a.gif) | Protein: 1g |
![bullet](_themes/blueprnt/blubul1a.gif) | Carbohydrates: 6g |
![bullet](_themes/blueprnt/blubul1a.gif) | Fiber: 1g |
![](_themes/blueprnt/bluhorsa.gif)
Tuna-Cottage Cheese Salad
Ingredients:
Procedure:
-
Chop up the
lettuces into tiny strips
- Chop
up the tomatoes and mushrooms into thin slices and add to the lettuce. Dice
the onion really small and add that too.
-
Then mix in the
cottage cheese and tuna and toss the salad
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) | Serving
Size: 1 |
![bullet](_themes/blueprnt/blubul1a.gif) | Calories: 140 |
![](_themes/blueprnt/bluhorsa.gif)
Vegan Summer Salad
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) | firm tofu - cubed |
![bullet](_themes/blueprnt/blubul1a.gif) | cherry tomato's |
![bullet](_themes/blueprnt/blubul1a.gif) | loads of basil |
![bullet](_themes/blueprnt/blubul1a.gif) | yellow peppers |
![bullet](_themes/blueprnt/blubul1a.gif) | red onion
|
![bullet](_themes/blueprnt/blubul1a.gif) | cucumber
|
![bullet](_themes/blueprnt/blubul1a.gif) | black pepper |
![bullet](_themes/blueprnt/blubul1a.gif) | balsamic vinegar |
![bullet](_themes/blueprnt/blubul1a.gif) | tiniest bit of
extra virgin olive oil |
Procedure:
- Mix the tofu, cherry tomatoes, peppers, onion, and
cucumber in a bowl. Set aside.
- Mix balsamic vinegar, basil, black pepper and
olive oil.
- Drizzle dressing over salad. Enjoy
![](_themes/blueprnt/bluhorsa.gif)
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