hearts of palm and tropical fruit salad

Costa Rican inspired Hearts of Palm and Tropical Fruit Salad with Balsamic Dressing

Hearts of Palm and Tropical Fruit Salad with Balsamic Dressing

After 12 glorious days in the hot sun we are back to the arctic tundra.  We are so lucky to have escaped for a little while to Playa Negra, Costa Rica.  Our days were spent swimming, soaking up the sun, building sand castles, watching Shaye surf, searching for shells and straight up relaxing!    We stuffed our faces with the best fresh fruit, avocado tostones, smoothies, and rice and beans you can imagine, and this salad…

Hearts of Palm and Tropical Fruit Salad with Balsamic Dressing

A mix of greens, mango, pineapple, corn, red onions, avocado, hearts of palm and cucumber drizzled with a balsamic dressing!

If you are snowed in like we are, try this salad to brighten your day!

hearts of palm and tropical fruit salad
 
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Makes 3 salads. Nutrition facts calculated using 1.5 tablespoon of balsamic dressing per salad.
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 3
Ingredients
  • 1 cup mango, peeled and cubed (1 small mango)
  • 1 cup pineapple chunks
  • ¼ cup red onion, thinly sliced
  • ½ cup organic corn (fresh or frozen)
  • ⅓ cup cucumber, sliced
  • 1 small jar hearts of palm (about 3-4), chopped
  • ½ avocado, sliced
  • 4 large handfuls of mixed greens
  • For Balsamic Dressing:
  • 2 tablespoons balsamic vinegar
  • 6 tablespoons extra virgin olive oil
  • 1 teaspoon garlic, finely minced
  • 1 teaspoon brown sugar (optional)
  • sea salt and pepper to taste
Instructions
  1. For Balsamic Dressing:
  2. Whisk all ingredients together or blend in a food processor.
  3. For Salads:
  4. Mix all ingredients together, drizzle with desired amount of dressing and enjoy!
Nutrition Information
Serving size: 1 Calories: 300 Fat: 19 Carbohydrates: 31 Sugar: 16 Fiber: 8 Protein: 4

Hearts of Palm and Tropical Fruit Salad with Balsamic Dressing

 Here are a few clips from our trip :)

We stayed at Hotel Playa Negra, which I highly recommend!  You get to stay in little palm covered cabinas right on the beach and listen to the swaying bamboo as you fall asleep at night.  Close by is a sea turtle sanctuary, where we were able to see sea turtles hatch in protection.  The weather is hot, hot, hot, but that was just what we needed to thaw out!

Hearts of Palm and Tropical Fruit Salad with Balsamic Dressing

Hearts of Palm and Tropical Fruit Salad with Balsamic Dressing

…and one of the best parts of the trip was that I didn’t need to wear maternity jeans!!!

grilled pineapple with brown sugar lime sauce

Firing up the grill this weekend?  

Impress your tastebuds with this summertime dessert!

Grilled Pineapples with Brown Sugar Lime Sauce and a scoop of your favorite frozen treat…

Grilled Pineapples with Brown Sugar Lime Sauce ~vegan, gluten free~

Grilling isn’t just for hot dogs and hamburgers anymore!

Keep that bbq warm for serving up a quick and easy, sure to please dessert!

Grilling pineapple brings out the natural sugars and the sauce…oh the sauce, I have died and gone to heaven!  Vanilla brown sugar syrup balanced with fresh lime juice and coconut oil!

grilled pineapple with brown sugar lime sauce
 
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Author:
Recipe type: Dessert
Cuisine: Vegan
Serves: 4
Ingredients
  • ¼ cup brown sugar
  • 2 tablespoons coconut oil
  • 2 tablespoons fresh lime juice
  • ¼ teaspoon vanilla extract
  • pinch sea salt
  • 1 pineapple, peeled and sliced
  • Vanilla frozen dessert (non-dairy ice cream, frozen yogurt or ice cream)
Instructions
  1. In a small sauce pan, whisk together brown sugar, coconut oil, fresh lime juice, vanilla and sea salt over medium-low heat until bubbly. Reduce heat and simmer until sauce thickens slightly (~5 minutes). Remove from heat and set aside.
  2. Place pineapple slices on a medium-high grill. Cook for 3-5 minutes (or when grill marks start to appear), flip and cook again for 3-5 minutes.
  3. Remove from grill, drizzle with sauce, top with frozen dessert and enjoy!

Grilled Pineapple with Brown Sugar Lime Sauce ~vegan, gluten free~

Happy Grilling :)

quick meals ~breakfast chia pods and overnight oats~

I hear a lot of people say they are too busy in the morning to eat breakfast.  Breakfast is essential for giving you sustained energy throughout the day and jump starting your metabolism.  I also hear people say it’s too expensive to eat healthy.  I have a solution to both problems!  These breakfast ideas take minutes to prep the night before and all cost under $1.00.  Even stopping at a drive thru fast food restaurant will cost you more time…and money!

quick meals ~chia pods and overnight oats~

I’ve talked before about the benefits of both chia seeds and oats.  They provide you with fiber, healthy omega 3 fatty acids, protein, calcium, etc…  In short, it’s MUCH healthier to grab one of these breakfasts on your way out the door instead of dragging your body down with a bacon, egg and cheese muffin!

I make mine on sunday night and have them ready to go all week long, they store well for days!

quick meals ~chia pods, overnight oats~

Here are three ideas but the possibilities are endless!

Cocobanana Chia Pod

1 1/2 tablespoons chia seeds

1 tablespoon shredded coconut, extra coconut for topping

2/3 cup coconut milk, almond or soy milk

1/2 banana, mashed

~Combine all ingredients, stir until well blended and pour in a small mason jar or air-tight container, let sit in refrigerator overnight and enjoy the next day!~

Pineapple Overnight Oats

1/4 cup old fashioned oats

1/4 cup almond milk, soy milk or coconut milk

1/4 cup pineapple juice (reserved from canned pineapple) or extra milk of your choice

1/4 cup greek yogurt or coconut yogurt

crushed pineapple (canned in juice or fresh)

ground flax seeds for topping

~Combine all ingredients, stir until well blended and pour in a small mason jar or air-tight container, let sit in refrigerator overnight and enjoy the next day!~

Chocolate Strawberry Chia Pod

1 1/2 tablespoons chia seeds

1/2 tablespoon cocoa or cacao powder

2/3 cup almond milk, soy milk or coconut milk

1/2 mashed banana

sliced strawberries

~Combine all ingredients, stir until well blended and pour in a small mason jar or air-tight container, let sit in refrigerator overnight and enjoy the next day!~

quick meals ~chia pods and overnight oats~

Experiment with other fruits, seeds, nut butters and grains to keep it exciting!

Don’t limit these to just breakfast either!  They make awesome afternoon snacks, provide pre/post-exercise nourishment and can be a guilt-free dessert!

www.beginwithinnutrition.com