The salad to make on repeat until you can't
The salad to make on repeat until you can't
Plus, meet one of the most popular low-carb recipe creators
Hi, how’s your week going? My sister and her three kids are visiting from Virginia and our house is noisy and chaotic (altogether, the cousins are ages 10, 9, 8, 7, almost 6 years old, and 7 months 😜) but this time has been so fun.
I have LOTS in this week’s newsletter, including an epic summer salad recipe and a fun Q&A with a low-carb recipe developer who you might already know…
If you saw my last newsletter with a bonus recipe for low-carb strawberry rhubarb crisp, you’re aware of my feelings on summer’s end approaching.
My feelings haven’t changed much in the three days since, but instead, I’m embracing all the ways to enjoy summertime flavors while I still can.
I made eggplant bruschetta this week, prepared more watermelon slushies, tossed juicy, sliced plums onto my Greek yogurt, and made good use of our grill to keep dinners low-maintenance in between watching Olympic swimming and enjoying pool time.
There’s also this salad.
When I first planned on sharing a salad recipe for today’s newsletter, I had it written down as a “Peace-out summer salad,” and the idea was to throw together a tribute-to- summer Caesar.
But I keep coming back to sliced peaches and basil vinaigrette and realized I make a version of this salad at least once a week, sometimes with different components.
It’s packed with summertime flavors and seasonal ingredients at their peak: snap peas, greens, peaches, basil, cucumbers, and tomatoes. I topped it with chicken tenderloins (which take just a few minutes to cook), plus some crumbled blue cheese, quick pickled onions, and crunchy grain-free granola.
Anything can be adjusted based on your own taste. Feta or goat cheese would be a wonderful sub for blue cheese, and other nuts would taste great if you’re not too keen on granola on salads (but please try it!).
You can prepare the basil vinaigrette ahead of time and it’s a wonderful way to use up fresh basil. I like to create a creamy vinaigrette by tossing all of the ingredients in a large mason jar, then use an immersion blender (stick blender) to quickly combine it all.
The method creates an emulsion and gives the dressing its creaminess, ideal for anyone who doesn’t love the oil-and-vinegar separation that occurs with vinaigrettes.
The recipe is at the end of this post, available to all subscribers, along with the nutritional calculation and a printable PDF.
If you enjoy it and would like more healthy and easy low-carb recipes, consider becoming a paid subscriber. You will receive:
a low-carb dinner recipe every week;
occasional bonus content (like delicious, low-carb dessert recipes, holiday meal plans and shopping lists);
access to the entire archive of recipes;
my undying gratitude.
Something else new
I’m excited to share the first in a series of Q&A’s that I hope to continue, if there’s interest.
I feel like getting back to my reporter roots in a way and sharing some stories here, including personal health journeys, conversations with experts, and interesting people in the low-carb community.
It could also be you! If you have a story you’d like to share, I’d love to hear it. Feel free to email me at abby@stemandspoon.com or shoot me a message via Substack.
Here’s the first of my Q&A series, Table Talk (I can’t resist a good alliteration).
Table Talk #1: Arash Hashemi, founder of ShredHappens and Kaizen Food Company
If you’ve ever spent any time at all looking for low-carb recipe inspiration on social media, chances are you’ve seen Arash Hashemi whip up together something ridiculously flavorful and seemingly effortless.
He’s the content creator behind the account ShredHappens on Instagram, and founder of Kaizen Food Company, known for its low-carb/high-protein pastas and rice.
Full disclosure: Arash is one of my long-term clients, now a friend in this food space, who I first connected with a few years ago, right as he brought Kaizen into the marketplace. As a freelance content strategist and food photographer, I have appreciated every brand I’ve had the privilege to work with, but Arash’s story is one of the most fascinating.
Not only does he create Mediterranean-inspired, low-carb recipes to share with a growing online audience of 5 million+ between social media and his website, but he has — with the help of his wife Madalina— created a low-carb pasta alternative that beats anything on the market (it really is so good).
Oh, and he also managed to put together an entire cookbook in his down time, which comes out next March, features over 100 low-carb recipes, and is available for preorder (more details on that below).
Tell us what led you to low carb/ keto and how it has transformed your health. Why did you initially choose low carb?
My journey started with a desire to regain control over my health. After years in a demanding corporate finance career, I found myself overweight and struggling with my overall well-being. I knew something needed to change, and I decided to walk away from my career and focus on myself.
The resulting transformation has been incredible. I’ve lost over 100 pounds in total, completed two half Ironman triathlons, and I feel more energized and focused than ever. This lifestyle change not only helped me shed pounds but also reignited my passion for creating healthier versions of my favorite foods which I now have the pleasure to share with a community of 5M+ around the world.
Any challenges you're currently working through (or setbacks you've experienced) when it comes to low-carb eating? How do you handle them?
Like anyone on a long-term health journey, I’ve faced my share of challenges. We often think that progress is linear and a straightforward line. The reality is, there will be setbacks. I had a back injury two years ago that really slowed down my weight loss journey. This set me back emotionally and I slowly gained about 15 pounds back over the last two years. I’ve recommitted myself this year to going back to the basics – paying closer attention to portion sizes, tracking my food to avoid nibbling and snacking mindlessly, and its paying dividends.
I love the concept of “you get what you measure” because a lot of times, we tend to mindlessly go throughout our day without realizing the number of times we open the fridge or reach for a snack. Whenever I am in a rut or not making progress I go back to measuring – it helps me be more mindful and present, and in turn, helps put me back on track.
Are there any big health/wellness/fitness goals you're working toward?
I’m always striving to push my boundaries, and those boundaries look different as time goes on. I got injured a couple of years ago, so my goal has been to slowly ease back into my fitness regimen and ultimately participate in more triathlons. I’ll be running in my first race since 2020 later this year.
And professionally, expanding the reach of Kaizen Food Company and continuing to inspire my incredible social media community to eat delicious but healthy food are my top priorities.
As someone who juggles A LOT, what's your go-to meal at the moment that is quick, delicious, and healthy?
When I’m pressed for time, my go-to meal is a simple yet flavorful Middle Eastern chicken with my Kaizen rice. I could have it every single day. It’s quick to prepare, packed with protein, and low in carbs. I love tossing the chicken with olive oil, garlic, some easy spices, squeezing some lemon juice, then grilling it up. I then just boil my Kaizen low-carb rice and pile it high with a simple cucumber, tomato, onion, and fresh herb salad. It’s nutritious, satisfying, and keeps me fueled for the day.
Another favorite is a quick Mediterranean-inspired salad with feta, olives, cucumbers, and a lemon-olive oil dressing. I like to top with grilled shrimp or chicken that I prep on Sundays and its just so good.
Is there an under 30-minute dinner recipe you'd like to share?
If we are truly talking easy, then I would have to rely on tuna, it’s a pantry staple and it’s packed with protein and tons of nutrients like omega 3s. I love making these Taco Tuna Lettuce Wraps on my website – they hit the spot and they are so satisfying.
How do you balance healthy eating with indulgences, conveniences, and new culinary experiences, especially when you travel?
Balancing healthy eating with indulgences and new experiences is all about moderation and planning. At home, I follow an 80/20 rule—80% of my meals are strictly low-carb and healthy, while 20% allow for some indulgence. This balance helps me stay on track without feeling deprived.
When I travel, I research local cuisine and find healthier options that still allow me to enjoy the flavors of the region. I also make sure I’m getting enough protein because that’s really key to me feeling satiated.
If you had to share ONE BIG takeaway you'd like people to know about low-carb cooking and eating, what would that be?
The one big takeaway I’d like to share is that low-carb cooking and eating don’t have to be restrictive or boring. You also don’t need to follow anyone else’s rules. You know what you like, and I would double down on that – try new combinations, textures, and creations. You’ll surprise yourself! And lastly, challenge yourself to try new fruits, vegetables, and spices. Try a new local market or drive to the closest international market. It’ll help keep things exciting!
A big thank you to Arash for taking the time to share. If you’re interested in pre-ordering his cookbook, you can join the waitlist here!
An epic summery salad
This recipe is so versatile- you can easily modify the ingredients, the dressing, the toppings, etc., based on what you enjoy.
The gist of it is simple: combine all of the best summer flavors into one, fresh, healthy, delicious meal.
Yield: 4-6 servings
Prep time: ~30 minutes
Ingredients
1 pound chicken tenderloins
½ teaspoon salt
½ teaspoon pepper
¼ teaspoon garlic powder
¼ teaspoon smoked paprika
1 tablespoon extra-virgin olive oil
½ red onion, sliced
½ cup apple cider vinegar
½ cup water
3-4 ounces grape or cherry tomatoes (or 2-3 medium tomatoes, cut into bite-szied pieces)
2 peaches, cut into bite-sized pieces
½ cup cucumber, chopped into bite-sized pieces
⅔ cup snap peas, chopped into bite-sized pieces
1 large handful arugula, roughly chopped
1 large handful spinach, roughly chopped
1 small romaine heart, roughly chopped
¼ cup blue cheese crumbles
⅓ cup grain-free granola
Balsamic Basil vinaigrette
⅔ cup extra-virgin olive oil
⅓ cup balsamic vinegar
¼ cup roughly chopped basil
1 tablespoon fresh lemon juice
1 tablespoon avocado oil mayo
1 tablespoon water
Salt and pepper, add to taste
Honey or stevia (optional, add to taste)
Instructions
Cook the chicken: Pat dry the chicken tenders and season them with the salt, pepper, garlic powder, and smoked paprika. Heat a skillet to medium-high heat, then add 1 tablespoon of olive oil.
Cook the chicken tenders in the skillet for 2-3 minutes per side, or until the internal temperature is 165°F. Transfer them to a plate. (If preferred, you can also grill these or cook them on a Blackstone/similar griddle– they only need a few minutes per side.)
Make the pickled onions: Add the sliced onions to a mason jar and pour in the apple cider vinegar and the water. You can add salt and whole peppercorns if desired, but it’s not necessary. Refrigerate until ready to serve.
Toss the salad: Combine the tomatoes, peaches, cucumbers, and snap peas in a large salad bowl, then add the arugula, spinach and romaine. Toss to mix.
Make the vinaigrette: In a large mason jar or glass measuring cup, add the balsamic basil vinaigrette ingredients except for the salt, pepper, and sweetener. Using an immersion blender, pulse to blend the mixture for about 15-20 seconds to create a creamy vinaigrette. Taste and add salt, pepper, and sweetener as needed. Blend again.
Serve portions of the salad with 1-2 sliced chicken tenders, a few blue cheese crumbles, grain-free granola, and spoonfuls of the balsamic basil vinaigrette on top.
Notes
Chicken tenderloins are a super quick cut of chicken to cook. They are so easy to cook in a pan, but you can also grill them. Remember that they only need about 3 minutes per side– they can overcook quickly.
If you don’t have an immersion blender, you can chop the basil extra fine and simply combine the ingredients in a mason jar by placing the lid on top and shaking it well. This method can also create an emulsion but it will likely separate over time. Combining the dressing elements in a bullet blender is also another good option.
The pickled onions will soften over time but they’ll be “pickled enough” by the time the salad is ready. If you prefer them softer, you can make this component ahead of time.
Substitutions
Feel free to swap in your favorite protein (steak or salmon would taste great) or even leftover chicken to keep prep to a minimum.
Blue cheese can be swapped out for feta crumbles or goat cheese.
Grain-free granolas I like are Purely Elizabeth’s, Autumn’s Gold, and NuTrail.
I like a mix of arugula, romaine, and spinach but use whichever greens you prefer.
Nutrition
Nutritional information is an estimate based on 4 servings of salad and calculated by My Fitness Pal. I ran a separate calculation for the dressing, estimating it makes 10 servings. I’ve added them both below. The calculation does not account for the pickled red onions.
Calories: 373
Total fat: 22 g
Cholesterol: 62mg
Sodium: 129mg
Total carbohydrate: 14 g
Dietary fiber: 3 g
Total sugar: 9 g
Protein: 30 g
Total net carbs: 11 g
Thanks so much for reading! I hope you have a wonderful week.
Until next time,
Abby