From salads to main dishes, here are some flavourful ways to enjoy more healthy choices in your diet.

Blueberry, Watermelon and Walnut Salad with Chicken (shown above)

This meal-sized salad has it all: antioxidant-packed fruits, a lean source of protein, healthy fatty acids in the walnuts, leafy greens and bell peppers for the vitamin C -- all topped with a tangy homemade dressing made with olive oil, citrus and honey.

1 cup California walnuts, chopped (250 mL)


1/4 cup lime juice (50 mL)
1/4 cup olive oil (50 mL)
2 tbsp honey (30 mL)
1/2 tsp salt (2 mL)
1/4 tsp ground black pepper (1 mL)


2 cups seedless watermelon, cubed (500 mL)
1 cup fresh blueberries (250 mL)
1 large yellow bell pepper, cut in bite-size pieces
6 cups mixed baby greens (1.5 L)
4 4 oz (125 g) skinless, boneless chicken breast halves, grilled or sautéed until cooked through

Preheat oven to 350°F (180°C).

On a baking sheet, spread walnuts in one layer. Bake until just toasted and aromatic, about 8 minutes. Remove and let cool.


In a small bowl, whisk together lime juice, oil, honey, salt and pepper.


In a medium size bowl, combine watermelon, blueberries, walnuts and bell pepper. Add half of the vinaigrette; toss to coat. In a large bowl, toss greens with remaining vinaigrette.

Divide greens among four plates, and top with fruit and walnut mixture. Slice each chicken breast diagonally and serve with the salad.

Makes 4 servings.

Tip: Make a double recipe of the vinaigrette, and use half of it for marinating the chicken before grilling. Discard any vinaigrette used for marinating.

PER SERVING: about 535 cal, 32 g pro, 35 g fat (4 g sat. fat), 29 g carb, 5 g fibre, 66 mg chol, 378 mg sodium.

(Recipe and image courtesy of the California Walnut Commission. For more recipe ideas and information about the health benefits of walnuts, visit

More ways to enjoy chicken:

Chicken Under a Brick
Mediterranean Stuffed Chicken
Lemon and Honey-Flavored Chicken with Zebra Tomatoes and Haricots

NEXT: Two-Tone Rice Salad with Shrimp and Feta

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