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Brittany Mul l ins E a t i n g B i r d F o o d

I’m Brittany, a health coach, personal trainer and the author of the blog, “Eating Bird Food.” I joke that I have so many salad recipes on the blog that it should have been named “Eating Big Salads.” Obviously, I’m a salad fanatic.

Are you a salad lover too? If you’re nodding your head yes, this ebook was MADE for you and if not we can’t be friends. Just kidding- I want to help you learn to love salads as much as I do!

Gone are the days where eating a salad meant depriving yourself. Say goodbye to that small plate of iceberg lettuce topped with a couple tomatoes, cucumber slices and croutons.

Salads can be meal-sized, beautiful, flavorful, satisfying and easy to prepare. I have SEVEN in this ebook, and I can’t wait to share them with you!

As a health coach, one of my best tips for those learning to embrace a healthy diet is to add in at least one BIG salad per day. It’s a tip that I follow every day, and it’s been amazing at helping me pack in a variety of fruits and veggies, eat enough fiber and maintain a healthy weight. There’s also something to be said for eating a large bowl of salad rather than a small portion of something more calorie dense. Salads are a volume-eater’s best friend!I know you’re going to love the slimming salad recipes I’ve created for this ebook because they’re not only delicious, they’re all less than 500 calories each and provide a good source of protein, smart carbs and healthy fats.

Don’t forget to tag your salad creations on Instagram using @eatingbirdfood so that I can see your beautiful salads.

Have fun salading!

Brittany

A quick and easy recipe for a clean eating shrimp salad with

cooked shrimp, quinoa, blanched broccoli and roasted asparagus!

Prepare everything ahead of time and throw it into a bowl for dinner.

serves 2

i n g r e d i e n ts i n s t r u c t i o n s12-14 large shrimp, cooked, shelled and deveined

2 cups raw broccoli, cut into bite size florets ½ pound of asparagus

1 teaspoon olive oil and sea salt & pepper for roasting ½ red bell pepper, sliced into bite size pieces 1 tomato, sliced into bite size pieces ½ avocado, sliced ½ cup quinoa, cooked and chilled 4 cups spring mix 1 Tablespoon balsamic vinegar 1 Tablespoon olive oil (optional) ground pepper and sea salt

Blanch the raw broccoli: Bring a pot of water to a boil. Fill a separate large bowl with ice water. Cut up the broccoli while you wait for the water to boil. Carefully add in broccoli and cook for 1 to 2 minutes. The broccoli will become tender and bright in color. Scoop out broccoli with a slotted spoon quickly and immediately move into the bowl of ice water, keeping it in there for about 30 seconds. Drain in a colander and set aside.

Roast the asparagus: Set oven to broil. Trim the tough ends of the asparagus and place them on a prepared pan. Drizzle the asparagus with olive oil and toss on the pan to coat. Sprinkle with the sea salt and ground pep-per. Place in the oven and broil for 4-7 minutes. Don’t overcook. Set aside.

Now comes the easy part, compiling your salad: Add 2 cups of spring mix to each salad plate/bowl and top with the broccoli, asparagus, bell pepper, tomato, avocado and quinoa. Drizzle each salad with balsamic vinegar and olive oil, if using. Sprinkle with ground pepper and enjoy!

n o t e sn u t r i t i o n a l i n f oBe sure to read the full recipe before starting to prep the salad, as some components need to be done ahead of time.

Calories: 304, Protein 19g, Carbs 32g, Fat 14g, Sugar 7g

A lovely strawberry salad with grilled chicken, crunchy cucumber slices, avocado, red onion, feta and

a citrus poppy seed dressing.

serves 2

i n g r e d i e n ts

c i t r u s p o p p y s e e d d r e s s i n g

i n s t r u c t i o n s6 large strawberries, chopped½ cup cucumber slices½ avocado, chopped¼ cup red onion slices2 (4 oz each) grilled skinless, boneless chicken breast halves5 oz bag of spinach¼ cup crumbled feta

½ cup fresh grapefruit or orange juice1 Tablespoon maple syrup½ teaspoon sea salt¼ teaspoon ground pepper1 teaspoon dijon mustard1 clove garlic, minced1 teaspoon poppy seeds2 Tablespoons olive oil

In a small bowl, whisk together all dressing ingredients. Recipe will make a little less than ¾ cup of dressing.

Prepare salads by dividing all ingredients in half onto two plates. Start with a base of spinach and top each plate with strawberries, cucumber, avocado, onions, chicken and feta.

n u t r i t i o n a l i n f o with ¼ cup dressingCalories: 383, Protein 31g, Carbs 18g, Fat 22g, Sugar 7g

A crunchy, veggie packed salad with shredded chicken and a

flavorful Vietnamese dressing.

serves 2

i n g r e d i e n ts i n s t r u c t i o n s2 green onions (green part only)2 cups shredded chicken6 cups cabbage1 ½ cups daikon radish2 carrots½ cup cucumbers¼ cup cilantro¼ cup fresh basil1 jalapeno, chopped (optional)

1 ¹/2 Tablespoons tamari1 teaspoon garlic1 teaspoon sugar2 Tablespoons lime juice2 teaspoons sesame oil2 teaspoons fish sauce2 teaspoons rice vinegar

In a large bowl, combine the salad ingredients: cabbage, chicken, daikon radish, carrots, cucumbers, cilantro, basil and jalapeno.

In a small bowl, whisk together the dressing ingredients.

Pour dressing over salad, toss to combine and let sit for 5 minutes.

Portion onto two plates, sprinkle with crushed peanuts and serve.

This is a great make-ahead salad as the dressing will soak into the veggies and give them even more flavor.

v i e t n a m e s e d r e s s i n g

n o t e sn u t r i t i o n a l i n f oCalories: 470, Protein 34g, Carbs 42g, Fat 18g, Sugar 19g

A vibrant kale salad coasted in a zesty lemon dressing and topped

with crispy roasted chickpeas.

serves 2

i n g r e d i e n ts

r o a s t e d c h i c k p e a s

i n s t r u c t i o n s6 cups chopped kale1 cup chopped yellow bell pepper1 cup grated carrots¼ cup red onion¼ cup fresh parsley¼ cup fresh cilantrojuice from 1 ½ lemons (4-5 Tbs)1 ½ Tablespoons olive oil1 ½ Tablespoons maple syrupSea salt and pepper

1 15 ounce can chickpeas½ teaspoon olive oil½ teaspoon sea salt½ teaspoon garlic powder

Drain and rinse chickpeas. Let them rest on a hand towel or paper towels to dry.

Preheat oven to 375°.

Spread dry chickpeas over a baking sheet lined with parchment and bake for 20 minutes.

Remove chickpeas from oven and transfer to a bowl. Add olive oil, salt and garlic powder. Toss to combine and return chickpeas to the baking sheet. Bake for another 15-20 minutes or until chickpeas are golden in color and crispy.

While chickpeas are cooking, make the salad dressing by combining lemon juice, olive oil, maple syrup, salt and pepper in a small bowl.

Make salad by combining kale, bell pepper, carrots, onion, parsley, and cilantro in a large bowl. Pour dressing over the kale salad mixture and toss to combine. Let sit for 5-10 minutes.

Divide the kale salad mixture onto two plates. Place ½ cup chickpeas on each salad. Serve immediately.

Put the chickpeas on top of the salad right before serving. They will lose their crunch if they sit on the salad for too long.

n o t e sn u t r i t i o n a l i n f o with ½ cup chickpeas Calories: 425, Protein 13g, Carbs 74g, Fat 12g, Sugar 13g

A colorful, veggie-packed salad that will satisfy your craving for Mexican food without a single tortilla chip! The lime jalapeno dressing is zesty and really ties

the whole salad together.

serves 2

Use any leftover dressing for another salad or as a marinade. n o t e sn u t r i t i o n a l i n f o with 2 Tbs dressing

Calories: 499, Protein 18g, Carbs 74g, Fat 18g, Sugar 9g

i n g r e d i e n ts i n s t r u c t i o n s1 5-ounce bag of baby spinach¼ cup cilantro, chopped¼ cup red onion, chopped½ cup cherry tomatoes, chopped¾ cup corn kernels (fresh or frozen that has been thawed)½ cup shredded purple cabbage½ avocado, sliced½ cup cooked quinoa½ cup shredded carrots1 cup cooked black beans

l i m e j a l a p e n o d r e s s i n g ⅓ cup lime juice¼ cup olive oil2 Tablespoons maple syrup1 Tablespoon cilantro1 clove garlic2 teaspoons chopped jalapeno½ teaspoon salt½ teaspoon ground pepper

Toss all salad ingredients in a large bowl. In a small bowl, mix together dressing ingre-dients. Pour approximately ¼ cup of dressing over salad mixture and toss again. Taste and adjust seasonings by adding more dressing or extra salt and pepper. Divide between two plates and serve.

A fresh take on the classic nicoise salad, this version features canned

tuna, roasted sweet potatoes and a light vinaigrette.

serves 2

Use any leftover dressing for another salad or as a marinade. n o t e sn u t r i t i o n a l i n f o with 2 Tbs dressing

Calories: 424, Protein 29g, Carbs 28g, Fat 22g, Sugar 11g

i n g r e d i e n ts i n s t r u c t i o n sPreheat oven to 375° F. Add sweet potato cubes and asparagus spears to a large bowl. Toss with 1 teaspoon olive oil, salt and pepper. Gently spread veggies over a baking sheet and roast for 25-30 minutes, or until potatoes are tender. Stir mixture once about halfway through to ensure even cooking.

While the vegetables are roasting, prepare dressing by placing all ingredients into a blender. Blend until smooth, set aside.

Prepare salads by grabbing two large plates. Place about 1-1½ cups of arugula on each plate, add tuna to the center and then arrange the sweet potatoes, asparagus spears, tomatoes, hard-boiled eggs and olives around the tuna. Drizzle dressing over salad, season with salt and pepper and enjoy immediately.

v i n a i g r e t t e d r e s s i n g

1 medium-large sweet potato, chopped into small cubes, unpeeled½ bunch asparagus spears, ends trimmed1 teaspoon olive oil 2 eggs, hard-boiled, peeled and sliced5 oz can of tuna, drained and broken into chunks6 black olives, nicoise or kalamata2 medium tomatoes, quartered2-3 cups arugulaSea salt and ground pepper, to taste

¼ cup red wine vinegar½ Tablespoon shallot, minced1 clove garlic, minced1 Tablespoon maple syrup1 teaspoon dijon mustard1 Tablespoon fresh parsley, finely chopped⅓ cup olive oil 2 Tablespoons water½ teaspoon sea salt½ teaspoon pepper

A light and fresh Greek-inspired salad with

chickpeas, feta, olives, fresh basil and a white balsamic dressing.

serves 2

This salad is on the lighter side. If you want make it more substantial, feel free to top it with your favorite protein. Grilled chicken, salmon, shrimp or tofu would be great options.

n o t e sn u t r i t i o n a l i n f oCalories: 358, Protein 12g, Carbs 31g, Fat 23g, Sugar 7g

i n g r e d i e n ts i n s t r u c t i o n s4 cups chopped romaine lettuce½ cup chopped grape tomatoes½ cup chopped cucumbers¼ cup crumbled feta¼ cup chopped fresh basil 6 kalamata olives, chopped1 cup cooked chickpeas

w h i t e b a l s a m i c d r e s s i n g 1/4 cup white balsamic vinegar2 Tablespoons olive oil 1 teaspoon dried oreganosea salt and ground pepper, to taste

Toss all salad ingredients in a large bowl.

In a small bowl, mix together dressing ingredients. Pour dressing over salad mixture and toss again. Taste and add extra salt and pepper, if needed. Divide between two plates and serve.