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Apple & Kale Power Salad + 5 Resolution Hacks for a Fit Foodie

Posted by LoveandZest
January 08, 2015
Featured in: Athlete Eats
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This Apple Kale Power Salad would pair perfectly with grilled chicken for dinner or a turkey sandwich for lunch!

This Apple Kale Power Salad would pair perfectly with grilled chicken for dinner or a turkey sandwich for lunch!

by Kristina LaRue, RD, CSSD

The only easy part about setting a new goal for the New Year is thinking one up! With a stressful day at work and finding the time to get in a good workout, it can be a challenge to get healthy eats on the table. Stay on track this year with your nutrition goals by following these 5 simple fit foodie hacks.

1. Choose your hydration wisely. Make smart choices by choosing the best hydration drink for your workout. Sports drinks are made for workouts that last an hour or longer where lost nutrients and energy need to be replenished quickly. For workouts lasting less than an hour, water is all you need. Snacking on fresh fruits and veggies is also a delicious way to increase daily hydration!

2. Munch on snacks that give back. S’mores and cookie dough protein bars sound and taste relatively like a candy bar. That’s because most protein bars are similar in amounts of sugar, fat, and additives as candy bars! So be mindful in choosing your post-workout protein bar by reading and comparing nutrition labels.

3. Set limits on indulgences. Everyone has a little sweet tooth. So it’s OK to “treat yo’self” and indulge in some chocolaty goodness here and there, but eating sweets daily isn’t the healthiest choice. You may be able to justify the splurge by working extra hard at the gym, but there’s no nutritional benefit to these treats so keep them to a minimum.

4. Too much of a good thing is not always a good thing. You may think that the more protein you take in the more muscle you’ll gain, but that’s not always the case. While athletes do need to eat more protein, it’s relatively easy to meet those demands. Eating too much protein doesn’t leave enough space for nutrients from a variety of foods and might lead to deficiencies. 

5. Prep meals on the weekend. After a long day of work and a sweaty workout, nobody wants to stand in front of a hot stove to cook… and then clean up! Make the work week easier by preparing meals on the weekend to enjoy throughout the week. Make a big batch of homemade soup, roast a full chicken, and baggy up some healthy snacks to help reduce cooking and prep time during the work week. This a great way to have a quick healthy meal or snack to deter away from fast food temptations.

Stay positive, and build off of little successes to achieve your goals. Enjoy this refreshing Apple & Kale Power Salad to punch up your greens and support that healthy eating routine.

This Apple Kale Power Salad would pair perfectly with grilled chicken for dinner or a turkey sandwich for lunch!

Serve this Apple Kale Power Salad with grilled chicken for a quick and healthy dinner! @KristinaLaRueRD
This Apple Kale Power Salad would pair perfectly with grilled chicken for dinner or a turkey sandwich for lunch!

Apple & Kale Power Salad

Yield

serves 4

Ingredients

  • 2 tablespoons olive oil
  • 4 tablespoons apple cider vinegar
  • 1 tablespoon 100% pure maple syrup
  • salt and pepper to taste
  • 6 cups packed chopped kale, large stems removed
  • 1 honeycrisp apple, diced
  • 3 ounces blue cheese, crumbled
  • ¼ cup sliced almonds
  • ¼ cup dried tart cherries

Directions

  1. In large bowl, whisk together olive oil, apple cider vinegar, maple syrup, salt and pepper.
  2. Add kale to bowl, and massage kale with dressing to coat the leaves and begin to soften.
  3. Toss in apples, blue cheese, almonds, and tart cherries.
  4. Serve immediately.

Click for nutritional information
Calories 283
Carbohydrates 28g
Fiber 4g
Sugar 13g
Fat 17g
Protein 9g
Sodium 416mg
Print this recipe

LoveandZest

LoveandZest
Kristina LaRue is the author of the ATHLETE EATS on HealthyAperture -- a feature that hopes to inspire creativity in the kitchen to fuel active lifestyles! As a board certified sports dietitian, Kristina cooks up healthy menus for collegiate and professional athletes in her day job. In authoring Athlete Eats, she shares simple, energizing recipes designed for the athlete and hopes readers will learn sports nutrition tips along the way so that they can be their best self and fuel for performance. Kristina is a Registered & Licensed Sports dietitian for the Orlando Magic and University of Central Florida Athletics. She provides nutrition services for Tara Gidus Nutrition Consulting and works in the treatment of eating disorders with Joyful Nutrition. She is a co-author of The Flat Belly Cookbook for Dummies and the blogger behind Love & Zest where she shares recipes, life, and nutrition. She graduated from Auburn University with a Bachelor’s Degree in Nutrition and Dietetics and completed her dietetic internship at Oakwood University in 2011. She loves running and training for marathons and triathlons, gardening, creating (mostly healthy) recipes, decorating, blogging, photography, and volunteering with the women’s recovery ministry at her church. On the weekends you can find her at the Farmer’s Market or a local coffee shop spending quality time with her husband, Eric.
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