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diet recipe

Mango and Avocado Salad

January 3, 2014 by Dawna Stone

This salad recipe is amazing as a side to a meal or as a satisfying snack. You'll taste a perfect balance between sweet and savory…yum!

Mango and Avocado Salad
Servings
2
Servings
2
Mango and Avocado Salad
Servings
2
Servings
2
Ingredients
  • 1 mangodiced
  • 1 avocadodiced
  • 1large tomatodiced
  • 2tablespoons lime juice(freshly squeezed)
  • 1tablespoon balsamic vinegar
  • 1tablespoon olive oil
  • 1/4teaspoon salt
  • 1/4teaspoon Ground black pepper
  • 1tablespoon Italian parsleystems removed (optional)
Servings:
Instructions
  1. In a small bowl, whisk together lime juice, balsamic vinegar, olive oil, salt and pepper and set aside for dressing.
  2. In a medium bowl, combine remaining ingredients. Top with dressing, toss lightly and serve.
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Hearty Chicken and Broccoli Rabe Salad

January 2, 2014 by Dawna Stone

I'm not kidding when I call this a ‘hearty' salad! Chicken and broccoli rabe combined with avocado, beans and a flavorful dressing…I think you'll agree this is a perfect salad!

Hearty Chicken and Broccoli Rabe Salad
Servings
2
Servings
2
Hearty Chicken and Broccoli Rabe Salad
Servings
2
Servings
2
Ingredients
  • 2(4 oz) chicken breastsboneless and skinless (or store-bought rotisserie chicken)
  • 2cups water(or organic, low sodium chicken broth)
  • 1bunch broccoli rabestems trimmed
  • 16 ozcan navy beansrinsed (organic, low sodium if possible)
  • 1/2 avocadocubed (optional)
  • 6-10 grape tomatoeshalved
  • 3 scallionschopped
  • 1/4cup Italian parsleychopped or torn, stems removed
  • 1tablespoon olive oil
  • 1/4cup red wine vinegar
  • 1teaspoon Dijon mustard
  • 1/4teaspoon salt
  • 1/4teaspoon pepper
Servings:
Instructions
  1. In a medium skillet or pot, place chicken breasts side by side in water or broth. Make sure liquid completely covers chicken (1 inch above chicken is best). Bring water to a boil and then reduce to a simmer. Partly cover pot with lid and simmer for 12-15 minutes. Turn off heat and let chicken sit for an additional 15 minutes or until completely cooked through. Remove chicken from liquid and set aside. If you are tight on time, you can always use a store-bought rotisserie chicken.
  2. While chicken is cooking prepare salad mixture. In a medium saucepan with steamer basket, bring one inch water to a boil. Add broccoli rabe, cover and steam for 3 to 5 minutes or until tender. Do not overcook. Let cool after steaming.
  3. In a medium bowl, combine broccoli rabe, beans, avocado (optional), tomatoes, scallions and parsley.
  4. In a small bowl whisk together olive oil, red wine vinegar, Dijon, salt and pepper. Pour over bean mixture and gently toss. Top with warm chicken and enjoy.
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Tofu and Vegetable Quinoa over Spinach

December 20, 2013 by Dawna Stone

Vegetarian option? Check. Healthy You!-approved? Check. This tofu and vegetable quinoa over spinach is healthy and hearty. With all the protein in this recipe, you will not miss the meat!

Tofu and Vegetable Quinoa (over spinach)
Servings
4
Servings
4
Tofu and Vegetable Quinoa (over spinach)
Servings
4
Servings
4
Ingredients
  • 1cup quinoa
  • 12 cherry tomatoessliced in half
  • 1/2 red bell pepperthin slices or julienned
  • 4-6 scallionsrinsed and chopped (tips removed)
  • 4cups spinachwashed and stems removed
  • 1/2pound extra firm tofucut into bite-size pieces
  • 1 lemon
  • 2tablespoons olive oil
  • 2tablespoons white balsamic vinegar
  • 1/4teaspoon salt
  • 1/4teaspoon cracked black pepper
Servings:
Instructions
  1. Cook quinoa according to package directions.
  2. Fill a steamer pan or pot with an inch of water. Place tofu in steamer basket and steam for ten minutes, or until tofu is cooked through.
  3. In a small bowl, whisk together the juice of one fresh lemon, 2 tablespoons olive oil, 2 tablespoons white balsamic vinegar, salt and pepper and set aside.
  4. In a medium to large bowl, combine hot quinoa and tofu with tomatoes, bell pepper and scallions. Pour in 3/4 of the dressing mixture and stir lightly.
  5. Scoop over spinach or other mixed green. Drizzle remaining dressing over spinach leaves and enjoy!
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Chickpea Salad (with Lemon and Mint)

December 15, 2013 by Dawna Stone

The ingredients and flavors in this salad are perfect! On it's own or as a side, this Healthy You recipe will fill you up and leave you smiling!

Chickpea Salad (with lemon and mint)
Servings
2
Servings
2
Chickpea Salad (with lemon and mint)
Servings
2
Servings
2
Ingredients
  • 115-0z can of chickpeasrinsed and drained (use organic, low sodium if possible)
  • 1/2 red bell pepperfinely chopped or julienned
  • 1 cucumberfinely chopped
  • 3 scallionsfinely chopped
  • 1clove garlicminced
  • 2tablespoons olive oil
  • 3tablespoons white wine vinegar
  • 3tablespoons fresh squeezed lemon juice
  • 1/4cup mint leaves
  • 1/4teaspoon salt
  • fresh ground pepper to taste
Servings:
Instructions
  1. In medium bowl, whisk together garlic, olive oil, white wine vinegar, lemon juice, salt and pepper for dressing. Set aside.
  2. In a large bowl, combine chickpeas, bell pepper, cucumber, scallion and mint. Add dressing and toss to coat.
  3. For added flavor, refrigerate for 30 minutes prior to serving. Enjoy!
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Raisin and Walnut Quinoa

November 25, 2013 by Dawna Stone

This warm raisin and walnut quinoa recipe is fresh, flavorful and versatile. Eat it as a side dish, with your favorite fish or over mixed greens.

If you find other great pairings with this recipe, please share with me below!

Raisin and Walnut Quinoa
Servings
4
Servings
4
Raisin and Walnut Quinoa
Servings
4
Servings
4
Ingredients
  • 1cup quinoauncooked
  • 1/4cup raisins
  • 1/4cup walnutschopped
  • 2tablespoons olive oil
  • 1/4cup cilantro(optional)
  • 1tablespoon lemon juicefreshly squeezed
  • 1/4teaspoon salt
  • 1/4teaspoon cracked black pepper
Servings:
Instructions
  1. Cook quinoa according to package directions.
  2. In a small bowl, whisk together olive oil, lemon, salt and pepper.
  3. Add raisins, walnuts and cilantro to hot quinoa.
  4. Pour in olive oil mixture and stir lightly.
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