On a hot summer day, I love eating a nice, crisp, refreshing salad like this Southwestern Chopped Salad with Cilantro Dressing. In fact, with the hot weather here in Arizona, I often find myself eating salads for lunch year round. So, I like to mix it up a bit with the flavor profiles to keep things different. And that’s exactly where the idea of this recipe came from!

From the dressing to the salad to the toppings, I like to fill salads with as many nutrients and health-promoting ingredients as possible. For starters, I’ve included kale, which I often do with many of my salads, due to the fact that it's loaded with nutrients, such as vitamins A, C, and K. 

Kale is a great cruciferous vegetable and is known to help slow cognitive decline due to aging. [1, 2, 3] It also contains anti-inflammatory properties, which can help reduce the risk of harmful inflammatory diseases, such as heart disease, diabetes, and more. 

This Southwestern Chopped Salad with Cilantro Dressing also features one of my favorite foods: avocados. This fruit is so beneficial for your health that I’ve included it both in the dressing and as a topping! 

Avocados not only contain a significant amount of fiber and numerous vitamins and minerals, but they’re also a rich source of monounsaturated fatty acids (MUFAs). Interestingly, MUFAs are known to promote heart health, weight management, blood sugar regulation, and more.

In fact, studies have shown that consuming MUFAs can actually lower your risk of coronary heart disease by 15 percent! [4]

So, now that you know a little more about a few of the many healthy ingredients in this recipe, let’s dive into this Southwestern Chopped Salad with Cilantro Dressing! You’re only 10 minutes away from a nice, refreshing salad that’s perfect to help you kick off the summer.

Southwestern Chopped Salad with Cilantro Dressing

Time: 10 minutes

Serves: 2 to 4

Ingredients

Dressing:

1 large avocado 

1 cup chopped cilantro

¼ cup extra-virgin olive oil

Juice of 1 lime 

1 teaspoon sea salt

4 garlic cloves, chopped

½ teaspoon coriander (optional)

Water, to taste (optional)

Salad:

1½ cups frozen corn 

1 can (15 ounces) black beans, rinsed

½ yellow or white onion, diced

2 cups sliced grape tomatoes

2 red bell peppers, diced

4 cups kale 

4 cups romaine

Toppings:

Chopped green onions, to taste

Sliced avocado, to taste

Cilantro, to taste

Directions

1. In a high-speed blender, blend all the dressing ingredients on high until well-combined. Place in a container and store in the refrigerator.

2. In a large mixing bowl, combine all the salad ingredients and toss. Equally distribute into 2 or 4 bowls.

3. Add the toppings as desired and drizzle with the dressing. Serve immediately.

Southwestern Chopped Salad with Cilantro Dressing

Print Recipe Pin Recipe

Total Time 10 mins

Ingredients

  

Dressing

• 1 large avocado 
• 1 cup chopped cilantro
• 1/4 cup extra-virgin olive oil
• Juice of 1 lime 
• 1 tsp sea salt
• 4 garlic cloves, chopped
• 1/2 tsp coriander (optional)
• Water, to taste (optional)

Salad

• 1 1/2 cups frozen corn
• 1 can (15 ounces) black beans, rinsed
• 1/2 yellow or white onion, diced
• 2 cups sliced grape tomatoes
• 2 red bell peppers, diced
• 4 cups kale 
• 4 cups romaine

Toppings

• Chopped green onions, to taste
• Sliced avocado, to taste
• Cilantro, to taste

Instructions

 

• In a high-speed blender, blend all the dressing ingredients on high until well-combined. Place in a container and store in the refrigerator.
• In a large mixing bowl, combine all the salad ingredients and toss. Equally distribute into 2 or 4 bowls.
• Add the toppings as desired and drizzle with the dressing. Serve immediately.

Sometimes you get a craving for a sweet treat, but that doesn’t mean you have to turn to a chemical-filled snack cake that leaves you feeling awful. Instead, try these Homemade Rice Crispy Treats! They’re delicious, satisfying, and the best part is they’re totally guilt-free.

Between the creamy unsweetened peanut butter, which delivers energy-boosting protein, and the maple syrup, which is rich in antioxidants. In fact, one study revealed that maple syrup contains over 24 antioxidants! [1]

Finally, these Homemade Rice Crispy Treats also contain health-promoting cinnamon and sprouted brown rice cereal. In fact, studies have shown that eating cinnamon not only helps to significantly lower fasting blood glucose levels but also improves insulin sensitivity. [2, 3]

So, let’s not wait any longer. Check out this recipe below and you can treat yourself to these Homemade Rice Crispy Treats in less than an hour from now!

Homemade Rice Crispy Treats

Time: 55 minutes

Makes: 12 bars

Ingredients

½ cup unsweetened, creamy peanut butter (almond butter or cashew butter work well, too)

¼-⅓ cup maple syrup

2 teaspoons non-alcoholic vanilla flavoring

Cinnamon to taste (optional)

3 cups sprouted brown rice cereal 

Directions

1. In a small pot over medium-low heat, warm the peanut butter and maple syrup.

2. As the mixture gets warmer, stir the ingredients to combine. Remove from the heat and then add the vanilla and cinnamon, if using. Stir to combine.

3. In a large mixing bowl, pour the rice cereal and peanut butter mixture. Using a rubber spatula, stir to combine. 

4. In a loaf pan or an 8 x 8-inch baking dish lined with parchment paper, pour the mixture and gently press to form it.

5. Let it sit at room temperature for 45 minutes, then refrigerate for 30 minutes or freeze for 15 to 20 minutes.

6. Cut into slices or squares and enjoy! 

Homemade Rice Crispy Treats

Print Recipe Pin Recipe

Total Time 55 mins

Servings 12 bars

Ingredients

  

• 1/2 cup unsweetened, creamy peanut butter (almond butter or cashew butter work well, too)
• 1/4-1/3 cup maple syrup
• 2 tsp non-alcoholic vanilla flavoring
• Cinnamon to taste (optional)
• 3 cups sprouted brown rice cereal 

Instructions

 

• In a small pot over medium-low heat, warm the peanut butter and maple syrup.
• As the mixture gets warmer, stir the ingredients to combine. Remove from the heat and then add the vanilla and cinnamon, if using. Stir to combine.
• In a large mixing bowl, pour the rice cereal and peanut butter mixture. Using a rubber spatula, stir to combine. 
• In a loaf pan or an 8 x 8-inch baking dish lined with parchment paper, pour the mixture and gently press to form it.
• Let it sit at room temperature for 45 minutes, then refrigerate for 30 minutes or freeze for 15 to 20 minutes.
• Cut into slices or squares and enjoy! 

I love eating fresh fruit in the morning. It’s cool and refreshing, which helps wake me up. But sometimes I like to get a little creative and mix it up a bit. And that’s exactly what I’ve done with this Mango Berry Smoothie Bowl! 

It’s a spin on the classic breakfast smoothie in that it’s served in a bowl, which helps to slow down consumption and aids in satiety. But that’s not all. It also allows me to incorporate other healthy ingredients, such as granola, which is a great ingredient to support digestion.

You can tell from the name that the featured ingredient in this Mango Berry Smoothie Bowl is obviously the antioxidant-rich mango. The mango isn't only a delicious and hydrating food, but it’s also full of nutrients such as vitamins A, B, C, E, and K as well as folate, copper, manganese, and many other minerals. 

As a result, mangoes are known to support digestion, heart health, immune health, and more. In fact, mango is commonly referred to as “king of the fruits” due to its health benefits and popularity in tropical regions. 

According to a 2017 review, the polyphenols in mangoes are so powerful that they provide the fruit with antioxidant, anti-inflammatory, and even anti-cancer properties! [1] 

Interestingly, a 2015 animal study showed that mango extract significantly reduced blood glucose levels while increasing plasma insulin levels in lab animals.

In fact, the researchers went so far as to state that the mango extract provided comparable results to that of metformin (a common diabetes drug known for its significant side effects). [2]

When you combine this powerhouse fruit with the other health-promoting ingredients featured in this recipe (such as strawberries, bananas, nut milk, ginger, citrus, and more), this Mango Berry Smoothie Bowl may be one of the healthiest jumpstarts to your day yet! The best part? It’s great as a snack, too!

So, give it a try and see what you think! Just make sure you have enough ingredients on hand to make a second batch the next day. Trust me, you’ll be glad you prepared ahead of time when you discover how much you love this sweet, filling treat!

Mango Berry Smoothie Bowl

Time: 5 minutes

Serves: 2

Ingredients

1 cup frozen mango chunks

1½ cup frozen strawberries 

2 bananas, sliced (fresh or frozen) 

½ cup nut milk of choice (preferably coconut or cashew)

1-2 teaspoons powdered ginger

Juice of ½ lime 

¼ cup orange juice 

Toppings (optional):

Coconut yogurt

Lime zest

Hemp seeds

Shredded coconut

Granola

Directions

1. In a high-speed blender, blend together all the ingredients on high until well-combined. 

2. Divide equally into two bowls, and add the toppings, if using.

Mango Berry Smoothie Bowl

Print Recipe Pin Recipe

Total Time 5 mins

Servings 2

Ingredients

  

• 1 cup frozen mango chunks
• 1 1/2 cup frozen strawberries 
• 2 bananas, sliced (fresh or frozen) 
• 1/2 cup nut milk of choice (preferably coconut or cashew)
• 1-2 tsp powdered ginger
• Juice of ½ lime 
• 1/4 cup orange juice 

Toppings (optional)

• Coconut yogurt
• Lime zest
• Hemp seeds
• Shredded coconut
• Granola

Instructions

 

• In a high-speed blender, blend together all the ingredients on high until well-combined. 
• Divide equally into two bowls, and add the toppings, if using.