Healthy Recipes

A heart-healthy salad recipe perfect for spring

Add chicken, avocado and a hard-boiled egg to fibre-rich greens for a go-to lunch that will keep you feeling full until dinner.

Chicken lime cobb salad from Heart of Perfect Health, by naturopath Dr. Brenda Watson

Chicken lime cobb salad from Heart of Perfect Health, by naturopath Dr. Brenda Watson

When preparing meals, it helps to start with a protein and build from there. Once you’ve decided on your protein-rich ingredient (in this case we’re using eggs and chicken, both of which should preferably be from grass-fed chickens), you can build on that by adding high-fibre foods like the peppers and greens found here.

Taken from digestive-care expert Dr. Brenda Watson’s book, Heart of Perfect Health, this recipe is perfect for lunch as the protein content, combined with high-fibre count, will help keep you feeling full for longer — meaning bye-bye afternoon sugar crash. Each recipe is also designed to combat heart disease — a leading cause of death among women in Canada.

High-fibre chicken lime cobb salad

2 teaspoons extra virgin olive oil
¼ cup low-fat buttermilk
2 teaspoons minced jarred pickled jalapeño pepper
Juice of 1 lime
2 teaspoons Dijon-style mustard

8 ounces cooked chicken breast, chopped
½ red bell pepper, chopped
½ green bell pepper, chopped
¼ red onion, chopped
1 medium tomato, chopped
½ avocado, chopped
¼ cup reduced-fat blue cheese crumbles
1 hard-boiled egg, chopped
2 cups mixed salad greens

In a small bowl, whisk together dressing ingredients. In a large bowl, combine all the salad ingredients. Drizzle on the dressing and serve.

Dr. Brenda Watson is the New York Times best-selling author of The Fiber35 Diet, and one of the foremost authorities on natural digestive care and nutrition.