Salads - Art of Healthy Eating

Greek Salad with Feta & Lemon-Oregano Vinaigrette

Rosanne Walsh — Wed, 28 Oct 2026 11:38:08 +0000

Greek Salad with Feta & Lemon-Oregano Vinaigrette

Crisp lettuce, juicy tomatoes, crunchy cucumber and briny Kalamata olives make this Greek-inspired salad a fresh, flavorful addition to any meal. Crumbled feta adds a creamy, salty finish along with calcium, vitamin B12 and protein.

Serve alongside grilled fish or chicken, or add chickpeas and whole-grain pita for a satisfying vegetarian lunch.

Course Salad, Side Dish

Cuisine Mediterranean

Keyword gluten free

Servings 4

Ingredients

For the Salad

6 cups chopped romaine or green leaf lettuce
1 large English cucumber thinly sliced
2 cups cherry tomatoes halved
½ small red onion thinly sliced
½ cup pitted Kalamata olives drained
4 ounces feta cheese crumbled

For the lemon-oregano vinaigrette:

3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
1 teaspoon dried oregano
1 small garlic clove finely minced
½ teaspoon Dijon mustard
Freshly ground black pepper to taste
Salt to taste

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Instructions

Prepare the vegetables. Wash and thoroughly dry the lettuce. Slice the cucumber and onion, and halve the tomatoes. For a milder onion flavor, soak the sliced onion in cold water for 5–10 minutes, then drain.
Make the dressing. Whisk together the olive oil, lemon juice, vinegar, oregano, garlic, Dijon and black pepper.
Assemble the salad. Arrange the lettuce in a large serving bowl. Add the cucumber, tomatoes, onion and olives, then scatter the feta over the top.
Dress and serve. Drizzle with the vinaigrette just before serving and toss gently. Taste before adding salt—the feta and olives contribute plenty of salty flavor.

Notes

Nutrient	Amount
Calories	260
Protein	7 g
Total carbohydrate	13 g
Dietary fiber	4 g
Total fat	21 g
Saturated fat	6 g

The post Greek Salad with Feta & Lemon-Oregano Vinaigrette first appeared on Art of Healthy Eating.

Tuscan Kale Fall Salad with Honeynut Squash & Maple-Dijon Dressing

Rosanne Walsh — Mon, 26 Oct 2026 14:35:13 +0000

Tuscan Kale Fall Salad with Honeynut Squash & Maple-Dijon Dressing

Tender Tuscan kale, caramelized honeynut squash, crisp apple and juicy pomegranate come together with toasted pecans and smoky bacon. A tangy maple-Dijon dressing brings sweet and savory fall flavors to every bite.

Course Salad, Side Dish

Keyword fall, gluten free

Servings 8

Author Rosanne Walsh

Ingredients

Salad

2 bunches Tuscan kale tough stems removed and leaves finely chopped
1 honeynut squash halved, seeded and cut into ½-inch cubes; peeling optional
1 tbsp extra-virgin olive oil for roasting
1 Arils from 1 pomegranate
1 apple cored and chopped
½ cup pecans roughly chopped
2 slices bacon chopped

Salad Dressing

2 tablespoons pure maple syrup
2 tablespoons Dijon mustard
1 garlic clove finely grated or minced
2 tablespoons orange vinegar plus more to taste
¼ cup extra-virgin olive oil
¼ teaspoon salt
Freshly ground black pepper to taste

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Instructions

Roast the squash. Heat the oven to 400°F. Toss the cubed squash with 1 tablespoon olive oil and spread on a parchment-lined baking sheet. Roast for 20–25 minutes, tossing halfway through, until tender and lightly caramelized. Let cool slightly.
Cook the bacon. Place the chopped bacon in a skillet over medium heat. Cook, stirring occasionally, until crisp. Transfer to a paper-towel-lined plate.
Toast the pecans. Toast in a dry skillet over medium-low heat for 3–5 minutes, stirring frequently, until fragrant. Set aside to cool.
Make the dressing. Whisk together the maple syrup, Dijon, garlic, orange vinegar, salt and pepper. Slowly whisk in the olive oil until emulsified. Taste and add a little more vinegar if you prefer a tangier dressing.
Massage the kale. Place the washed, thoroughly dried kale in a large bowl. Add 2 tablespoons of the dressing and massage with clean hands for 1–2 minutes, until the leaves soften and deepen in color.
Assemble. Add the squash, apple, pomegranate, pecans and bacon. Toss gently with enough of the remaining dressing to coat. Let stand for 5–10 minutes before serving.
Make-ahead tip: Roast the squash and prepare the dressing ahead of time. Add the apple, pecans and bacon shortly before serving for the best texture.

Notes

Estimated Nutrition Facts

Per serving, based on 6 side servings and using all the dressing:

Nutrient	Per serving
Calories	300
Protein	5 g
Total carbohydrates	25 g
Dietary fiber	6 g
Total fat	20 g
Saturated fat	3 g

Estimates include the olive oil used for roasting. Values will vary with ingredient brands and sizes; calculations assume approximately 300 g trimmed kale

The post Tuscan Kale Fall Salad with Honeynut Squash & Maple-Dijon Dressing first appeared on Art of Healthy Eating.

Rainbow Kale Bowl

Rosanne Walsh — Thu, 08 Oct 2026 11:29:41 +0000

Rainbow Kale Bowl

This vibrant Rainbow Kale Bowl is packed with colorful vegetables, lean protein, fiber, and healthy fats. Featuring roasted purple cauliflower and sweet yam, sautéed kale, juicy grilled chicken, tangy pickled red onions, and fresh cilantro, it's finished with a creamy tahini olive oil drizzle. A nutrient-dense, naturally gluten-free meal that supports gut health, balanced blood sugar, and lasting satisfaction.

Course Main Course

Cuisine Mediterranean

Servings 2

Ingredients

1 medium purple cauliflower cut into florets (about 4 cups)
1 large yam or sweet potato diced (about 2 cups)
1 large bunch kale stems removed and chopped (about 6 cups raw)
1 lb boneless skinless chicken breast
2 tbsp extra virgin olive oil divided
½ cup pickled red onion
¼ cup fresh cilantro chopped
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper to taste
3 tbsp tahini
1 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp maple syrup optional
1 small garlic clove minced
2 –4 tbsp warm water to thin
Pinch of sea salt

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Instructions

Roast the vegetables. Preheat oven to 425°F. Toss purple cauliflower and diced yam with 1 tbsp olive oil, smoked paprika, salt, and pepper. Spread evenly on a parchment-lined baking sheet. Roast for 25–30 minutes, flipping halfway through, until tender and lightly caramelized.
Grill the chicken. Season chicken breasts with garlic powder, salt, and pepper. Grill over medium-high heat for approximately 5–7 minutes per side, depending on thickness, until the internal temperature reaches 165°F. Rest for 5 minutes before slicing.
Sauté the kale. Heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add chopped kale and sauté for 4–5 minutes until tender but still vibrant green. Add a splash of water if needed.
Prepare the tahini drizzle. In a small bowl, whisk together tahini, olive oil, lemon juice, maple syrup (if using), garlic, and salt. Gradually add warm water until smooth and pourable.
Assemble the bowls. Divide sautéed kale among four bowls. Arrange roasted purple cauliflower, yam, and sliced grilled chicken on top. Add pickled red onion and fresh cilantro.
Finish and serve. Drizzle each bowl with tahini dressing and serve warm.

Notes

Nutrition Facts

Per serving · ¼ of recipe

Estimated

Calories

425 kcal

Protein

33 g

Carbs

30 g

Fat

20 g

Fiber

7 g

Sugar

8 g

Sat. Fat

3 g

Additional Nutrients (approximate)

Cholesterol	85 mg
Sodium	400 mg
Potassium	1,000 mg
Calcium	160 mg
Iron	3 mg
Vitamin C	100 mg

Approximate values using unsweetened tahini dressing without optional maple syrup. Actual nutrition varies with vegetable sizes, chicken yield, oil absorption, and pickled onion ingredients. Confirm with a nutrient database before publishing as verified nutrition facts.

The post Rainbow Kale Bowl first appeared on Art of Healthy Eating.

Fennel Olive Celery Salad

Rosanne Walsh — Thu, 24 Sep 2026 19:37:26 +0000

Fennel Olive Celery Salad

If you love the simple, vegetable-forward salads that have made New York’s Via Carota so popular, this one is for you. Inspired by that same rustic Italian approach to salad—where a handful of really good ingredients are allowed to shine—this version combines crisp fennel and celery with buttery Castelvetrano olives and thinly sliced red onion.

Everything gets tossed in a simple lemon and extra-virgin olive oil dressing. The result is crunchy, bright, briny and incredibly fresh. It’s the kind of salad that proves you don’t need a long ingredient list—or even lettuce—to make vegetables exciting.

Fennel brings a subtle sweetness and hint of anise, celery adds serious crunch, and Castelvetrano olives provide a mild, buttery saltiness that balances the acidity of fresh lemon. Serve it alongside grilled fish or chicken, add white beans for a more substantial plant-forward lunch, or put it on the table as part of an Italian-inspired spread.

Course Salad, Side Dish

Cuisine Mediterranean

Keyword gluten free, high fiber

Servings 4 people

Calories 165kcal

Ingredients

1 large fennel bulb trimmed and very thinly sliced
4 large celery stalks thinly sliced on the diagonal
¾ cup pitted Castelvetrano olives halved or roughly torn
¼ small red onion very thinly sliced
3 tablespoons extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice
½ teaspoon finely grated lemon zest
¼ teaspoon kosher or sea salt plus more to taste
Freshly ground black pepper
2 tablespoons roughly chopped fennel fronds or celery leaves optional

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Instructions

Prep the vegetables. Remove the stalks from the fennel bulb, reserving some of the fronds if you'd like to use them as a garnish. Cut the bulb in half, remove the tough core and slice the fennel as thinly as possible. A mandoline works especially well here.
Build the salad. Add the fennel to a large bowl along with the sliced celery, Castelvetrano olives and red onion.
Make the lemon dressing. In a small bowl, whisk together the extra-virgin olive oil, lemon juice, lemon zest, salt and several grinds of black pepper.
Toss. Pour the dressing over the vegetables and toss well so everything is lightly coated.
Let the flavors mingle. Allow the salad to sit for about 5–10 minutes before serving. This takes a little of the sharpness out of the onion while allowing the fennel and celery to absorb the lemony dressing without losing their crunch.
Finish and serve. Taste and adjust with additional lemon, salt or pepper if needed. Scatter fennel fronds or celery leaves over the top and serve.

Notes

Approximate Nutrition Per Serving

Calories: 165
Protein: 2 g
Total Carbohydrate: 11 g
Dietary Fiber: 4 g
Total Sugars: 4 g
Total Fat: 14 g
Saturated Fat: 2 g
Sodium: ~350 mg*

*The sodium content can vary considerably depending on the brand of Castelvetrano olives and whether they are rinsed before using.

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Tuna Green Bean Pasta Salad

Rosanne Walsh — Mon, 09 Feb 2026 01:57:03 +0000

Lentil pasta makes for a great alternative to traditional grain-based pasta due to its elevated protein and fiber content. Derived from legumes, lentil pasta naturally contains higher levels of plant-based protein, which is essential for muscle repair, immune function, and overall bodily maintenance. Additionally, its rich fiber composition promotes digestive health, aids in maintaining stable blood sugar levels, and contributes to a feeling of fullness.

When combined with tuna, a lean source of high-quality animal protein and rich in omega-3 fatty acids, the meal becomes exceptionally nourishing and satisfying. The omega-3 fatty acids support cardiovascular health and cognitive function, while the additional protein enhances satiety and helps sustain energy levels throughout the day. This pairing results in a well-rounded, nutrient-dense dish that is both filling and beneficial for overall health.

Tuna Green Bean Pasta Salad

Course Salad

Cuisine Mediterranean

Keyword beans, high fiber, make-ahead meals, high protein

Ingredients

1.5 cups cooked lentil pasta → 13g protein
1 can 3 oz drained tuna → 20g protein
½ cup green beans steamed or sautéed
¼ cup cherry tomatoes halved
2 tbsp red onion thinly sliced
1 tbsp pesto
1 tsp extra virgin olive oil
Sea salt & black pepper to taste
Optional: squeeze of lemon fresh basil for garnish

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Instructions

Cook the pasta according to package instructions. Drain and set aside.
Steam or sauté the green beans until just tender.
In a large bowl, combine the cooked pasta, tuna, green beans, tomatoes, and red onion.
Drizzle with olive oil, add the pesto, and toss to combine.
Season with salt, pepper, and a squeeze of lemon juice if desired.
Serve warm or chilled. Top with fresh basil for a fresh finish.

Notes

Nutrition (approx.):
• Protein: ~28g
• Carbs: ~35–40g
• Fat: ~15–18g (from olive oil, tuna, and pesto)
• Fiber: ~8–10g

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