Center for Bariatric Surgery registered dietician, Sam Chin, shares this summer berry salad with white balsamic dressing as a protein-filled, light summer entrée option. During a recent Center for Bariatric Surgery support group meeting, Chin hosted a cooking demonstration of this easy summer salad using blackened salmon. A grilled chicken breast can be substituted for the salmon. If this is your first time cooking salmon and if you are trying it for the first time, Chin suggests purchasing fresh salmon if possible. According to Chin, fresh salmon is less 'fishy' tasting than frozen salmon.
Summer berry salad with white balsamic dressing
Prep time: 10 minutes
Total time: 15 minutes w/blackened salmon
Serving size: 8 people
- 16 oz fresh spinach
- 2 cups snap peas sliced down the middle
- 2 cups berries sliced (strawberries, blueberries, cherries, raspberries)
- 4 oz feta cheese, reduced fat variety
- 1/2 cup extra virgin olive oil (dressing)
- 2 cups white balsamic vinegar (dressing)
- 1 teaspoon lime juice (dressing)
- Add fresh spinach to serving bowl, top with sliced peas, berries and feta cheese.
- Make dressing by pouring olive oil, vinegar and lime juice into SKS bottle. Ingredients will separate, shake prior to serving.
- Top with salmon or grilled chicken
Nutrition per serving: 230 calories, 29 g carbohydrates, 5 g protein, 0 g added sugar, 16.6 g fat, 2.6 g fiber
Prep time: 5 minutes
Total time: 10-12 minutes
Serving size: 1 person
- Cajun seasoning (preferably salt free or low sodium)
- 2 tsp olive oil
- 4 oz filet of salmon, and 2 tsp olive oil
- Once oil starts lightly smoking in the pan, add seasoned salmon to pan and cook on each side for 2-3 minutes, depending on the thickness of the filet.
Strawberry Lemonade (Stevia-sweetened)
The sweetness of the strawberries will make a difference in how much Stevia is needed for this recipe. Chin recommends a product like Stevia because it is no-calorie and plant-based, but any artificial no-calorie sweetener can be used. This recipe requires a blender.
Serving size: 8 people
- 12 oz strawberries (if frozen, defrosted) or 15 large strawberries, stemmed if fresh
- 2 cups water
- 3/4 cup freshly squeezed lemon juice
- 5 cups of water (do not combine with the other 2 cups of water)
- 30-50 drops liquid Stevia (3-5 packets or 6-10 tsp)
- Combine the strawberries, 2 cups of water and lemon juice in a blender. Blend until very smooth.
- Add the five cups of water and then sweeten to taste with the liquid stevia, starting low and working up, stirring well before taste-testing.
- Serve chilled over ice.
- If the lemonade is too pulpy or seed-y after using the blender, pour it through a fine sieve before adding the 5 cups of water.
Nutrition: 16 calories, 4.5 g carbohydrates, 0 g protein, 0 g added sugar, 0 g fat, 0.8 fiber