The new year signals a fresh start, and many of us are resolving to make positive changes in our lives. Among those top goals is eating healthfully. That doesn’t have to be a sacrifice, especially with some great recipes that deliver hearty and satisfying dishes. This week, we offer a few main-dish salads that fit the bill.

QUINOA AND LENTIL SALAD
» Dressing:
1 teaspoon lime zest
1/4 cup fresh lime juice
1 tablespoon olive oil, or more to taste
1 teaspoon local honey
5 fresh basil leaves, julienned
1 teaspoon low-sodium soy sauce
1/4 teaspoon salt
1 teaspoon fresh ground black pepper
» Salad:
2 cups cooked quinoa
1 cup cooked and drained brown lentils
1 cup chopped baby spinach
1 cup shredded baby kale
1 cup cucumber, peeled and cubed
1 cup avocado, cubed
1/4 cup chopped parsley
2 tablespoons pine nuts
1 cup cubed grilled chicken breast (optional)

In jar with a spill-proof lid, combine dressing ingredients. Shake to combine and set aside.

In large bowl, mix together quinoa and lentils. Add dressing to the quinoa mixture and gently toss. Add remaining ingredients and toss to combine. Serve immediately. Serves 4.

Approximate nutritional information, per serving (not including optional chicken breast or extra olive oil): 310 calories, 14 g fat, 1.5 g saturated fat, no cholesterol, 220 mg sodium, 40 g carbohydrate, 10 g fiber, 4 g sugar, 11 g protein

GREEK NACHO SALAD
» Dressing:
1/2 cup low-fat plain Greek yogurt
1/2 cup low-fat feta cheese
1/2 cup packed mint leaves (approximately 4 stems)
1 tablespoon extra-virgin olive oil
1 medium lemon, juiced
1/2 teaspoon dried or 1 tablespoon fresh dill
Salt and pepper, to taste
» Salad:
1 tablespoon olive oil
3 cloves garlic, minced
1/4 teaspoon dried red pepper flakes
1 pound ground turkey
Salt and pepper, to taste
2 heads romaine lettuce, roughly chopped
5 to 6 Roma tomatoes, cut into eighths
1 cucumber, seeded and cut into bite-sized pieces
1/2 medium red onion, halved and thinly sliced
20 pitted Kalamata olives, halved
4 servings plain pita chips, divided

For dressing, in blender, combine all ingredients and blend until smooth. Refrigerate until ready to serve.

In large pan over medium-high, heat olive oil. Add garlic and red pepper flakes and saute until fragrant. Add turkey and cook thoroughly. Season with salt and pepper; cool.

To assemble, begin with lettuce and layer remaining ingredients except pita chips. Top with cooked turkey. Serve with chips and dressing on the side. Serves 4.

Approximate nutritional information, per serving (not including salt to taste or plain pita chips): 400 calories, 25 g fat, 6 g saturated fat, 90 mg cholesterol, 650 mg sodium, 18 g carbohydrate, 5 g fiber, 7 g sugar, 31 g protein

SALMON AND TOFU SALAD
» Dressing:
1/2 cup low-sodium soy sauce
1 to 2 cloves garlic, minced
1 tablespoon sugar
1/4 cup vegetable oil
1 teaspoon roasted sesame oil
1/2 teaspoon chili oil (available in the Asian food aisle of supermarkets)
1 tablespoon roasted black sesame seeds
» Salad:
1 bunch watercress, cut into 1-1/2-inch pieces
1 (10-ounce) package bean sprouts
1 (20-ounce) block firm tofu, drained and cubed
2 tomatoes, diced
1 sweet onion, thinly sliced
6 ounces grilled salmon, flaked
1/4 cup chopped green onion
1/4 cup chopped cilantro
Shredded Japanese pickled ginger, to taste (optional)

In small saucepan over medium-high, combine soy sauce, garlic and sugar. Bring to a boil until sugar is dissolved. Remove from heat and add remaining ingredients; whisk to combine. Cool and set aside.

On large platter, layer salad ingredients in order listed. Serve with dressing on the side. Serves 6.

Approximate nutritional information, per serving (not including salt to taste): 300 calories, 19 g fat, 2.5 g saturated fat, 15 mg cholesterol, 800 mg sodium, 16 g carbohydrate, 3 g fiber, 8 g sugar, 18 g protein

More Hawaiian Electric Co. recipes are available at www.hawaiianelectric.com.