Summer Challenge Healthy Recipes: Soups and Salads

Soups and salads are two classics that seem to never disappoint- especially with the limitless recipe options for the two. This week we're serving up some soup and salad recipes that are filling and easy to make. They're wonderful as appetizers, a light meal, or as a side dish for an entree. Remember to let us know which recipes are your favorites!



Breakfast: Chilled Mango-Raspberry Soup


  • 1.5 cups fresh or frozen mango (1 large mango), peeled and cut into cubes
  • .5 cup (about 8) fresh or frozen seedless raspberries
  • 1 cup Greek vanilla or plain non-fat yogurt (I used Stonyfield vanilla)
  • 8 ounces (1 liquid cup) unsweetened vanilla almond milk


  • Place fruit into the bowl of a high speed blender or food processor. If using frozen fruit, pulse on high speed several times to break up any large chunks.
  • Add yogurt and almond milk and blend on high speed until ingredients are fully combined and creamy.
  • If a thinner consistency is desired, add more almond milk, a tablespoon full at a time. If a thicker consistency is desired, add more fruit.
  • Pour into serving bowls and garnish with a dollop of yogurt and slices of fresh fruit.





Lunch Option 1: Southern Chicken and Rice Salad



For the Chicken:*

  • 1.5 lbs. boneless, skinless chicken tenderloins (about 3 cups cooked and diced)
  • 1 tablespoon olive oil
  • 1 tablespoon toasted sesame oil (or additional 1 tablespoon of olive oil)
  • 2 tablespoons rice vinegar (or sub with white or cider vinegar)
  • 2 tablespoons freshly squeezed orange juice

For the Salad:

  • 3 cups cooked brown rice**
  • 1 (8 ounce) can pineapple chunks drained
  • 1 (15 ounce) can mandarin orange slices drained
  • 1 cup halved red grapes
  • 1 cup diced celery
  • ¼ cup mayonnaise***
  • ¼ cup sour cream or plain Greek-style yogurt
  • Salt and pepper to taste
  • ½ cup slivered almonds
  • Optional garnish: chopped fresh parsley



Prepare the chicken at least 1 hour in advance (or overnight):

1.    In a small bowl, whisk together oil, vinegar, and orange juice. Season chicken with salt and pepper, and place chicken in a large zip-top bag. Pour marinade into the bag and gently toss to coat chicken. Marinate chicken in the refrigerator for at least 1 hour (or up to overnight).

2.    Remove chicken from bag and discard marinade.

3.    Heat 1 tablespoon olive oil in a large skillet over medium heat. Place chicken in the skillet and allow the chicken to cook on one side, undisturbed, for at least 4-5 minutes. Flip, and cook the chicken for about 5 more minutes, or until it is nicely browned on both sides and cooked through.

4.    The chicken is cooked through when the internal temperature reaches 180 degrees F, or when juices run clear.

5.    When the chicken is cooked through, remove it from the skillet and place it on a cutting board to rest.

6.    Once chicken has cooled to the touch, diced into bite-sized pieces.

Prepare the salad:

1.    Place diced chicken in a large bowl. Add pineapple, oranges, celery, and grapes. Fold in cooked rice. Add mayonnaise and sour cream; season with salt and pepper, to taste. You can stir in additional mayonnaise, as needed, to reach desired consistency.

2.    Stir in almonds just before serving. Garnish with fresh parsley.



Lunch Option 2: Blackened Shrimp Salad


  • 1 tablespoon extra virgin olive oil
  • 12 large shrimp, deveined, tails removed
  • 1-2 teaspoons blackening seasoning (depending on how spicy you like it)
  • 4 cups spring mix (or your favorite lettuce)
  • ¼ cup black beans, drained and rinsed
  • ¼ cup grilled corn
  • ¼ cup fresh salsa
  • lime wedges for serving, if desired



  • Add olive oil to a large skillet and heat.
  • Sprinkle shrimp with blackening seasoning.
  • Saute until fully cooked, 3-4 minutes or until opaque.
  • To assemble the salad fill two bowls with mixed greens.
  • Top with cooked shrimp, black beans, salsa, corn and lime wedges, if desired.
  • Serve immediatly with a drizzle of sour cream, ranch or my Creamy Cilantro Lime Dressing!.





Dinner: Slow Cooker Chicken Pot Pie Soup with Pastry Puff


  • 2 boneless skinless chicken breasts
  • salt and pepper
  • half an onion, diced
  • 2-3 cloves garlic, minced
  • a sprig of fresh rosemary (sub a small pinch of dried herbs)
  • a spring of fresh thyme (sub a small pinch of dried herbs)
  • 32 oz chicken broth
  • 1 large russet potato, peeled and diced
  • 1 package frozen peas and carrots (2-3 cups)
  • 2 tablespoons flour
  • 1 cup of heavy cream
  • 3 tablespoons cornstarch
  • fresh chopped parsley
  • 1 thawed sheet of puff pastry



  1. Slow Cook: Place the chicken, salt and pepper, onion, garlic, rosemary, thyme, broth, potato, and pea/carrot mix in a slow cooker. Cook on high for 3 hours. Remove the chicken, shred, and return to pot. Remove the herb sprigs and discard.
  2. Make it Creamy: Whisk the flour and cream together until smooth. Add to the slow cooker. Keep on high heat for another hour or so. For a thicker soup, whisk the cornstarch with a little bit of cold water and add it to warm soup in the slow cooker.
  3. Bake the Puff Toppers: Cut your puff pastry into triangles, circles, or hearts! Bake as directed (we did 375 for 10-15 minutes).
  4. Serve: Stir the parsley into the soup to add a little fresh color. Divide the soup among bowls and top with the puff pastry. Yummy!




Snack: Summer Fruit Salad with Lime-Mint Dressing



  • 1 large pineapple peeled and chopped into bite-sized chunks
  • 2 ripe mangoes peeled and chopped
  • 2 cups grapes sliced, if preferred
  • 2 cups strawberries hulled and halved
  • 2 cups raspberries
  • 3 kiwi fruit peeled and chopped
  • 2 bananas sliced

For the lime-mint dressing

  • juice of 1 orange
  • juice of 2 limes
  • 1 tablespoon mint finely chopped
  • ½-1 teaspoon honey optional


1.     Combine all the ingredients in a large bowl and mix well. Add the banana just before serving to prevent browning.

2.     To make the dressing, combine all the ingredients and mix well.

3.     Pour over the salad just before serving.



Raspberry Soup Picture Credit: