Category Archives: Recipe-Salads

Zoodles with Peanut Lime Vinaigrette (Vegan and Paleo Options)

This peanut lime vinaigrette is an adaptation from a recipe recommended to me by a member of the VIBRANCE Village of Health on Facebook. The lime lightens up the sauce a lot and, unlike a traditional peanut sauce, this one does not feel heavy and comforting for winter, but rather light and refreshing and best enjoyed on hot summer evenings or days when you are pining for hot summer evenings. Having discovered it in dreary, grey January, it’s been a culinary reminder of days to come.

If you’ve not spiralized I highly recommend it! It’s a fun way to get extra veggies in (think carrots, zucchinis, yams, and more) and kids enjoy being part of the spiralizing process, which then has them more invested in eating the outcome. I have a Paderno I picked up 5 years ago that is still going strong but would now totally choose this Spiralizer on Amazon because it comes with extra blades and recipe ebooks.

If you’re like 87% of Americans and struggling to get enough veggies in, our totally free challenge, 30 Days of Glorious Greens is the perfect challenge for you. Offered only once year in March, this program dives into best practices to get greens in, delicious recipes, and fascinating science behind the glory that that is the humble green. You can sign up below the recipe!

Zoodles with Peanut Lime Vinaigrette

 

Makes 1 cup of sauce and 4-6 servings of zoodles.

Ingredients:

3 zucchini

1/2 cup shredded carrot

1/4 cup chopped scallions

For Sauce:

3 cloves garlic, minced
2 tbsp. tightly packed cilantro
2 tbsp. peanut butter (use sunbutter or almond butter for paleo adaptation)
3 tbsp. lime juice
1 tbsp + 1/2 tsp coconut aminos

1/4 tsp. fish sauce (omit for vegans)
1 tbsp.rice vinegar
1 tbsp. ginger, peeled and chopped
1/4 cup coconut milk
2 tsp sesame oil
1 tsp sriracha, or more to taste
1/4 cup avocado or mild olive oil

Options:

  • Add chopped nuts, sprouts and extra cilantro on top before digging in.
  • Add 1.5 cups diced chicken, shrimp or tofu to make it a meal

 

  1. Spiralize zucchini (I use the leftover ‘core’ as a dip for hummus)
  2. In a blender, puree all sauce ingredients except the oil.
    While the blender is running, add oil in a thin stream until dressing is emulsified.
  3. Mix zucchini with carrots and scallions. Add the dressing and toss well to mix thoroughly. Best enjoyed within 24 hours, but will last 2-3 days (note that over time the zucchini will lose moisture and become more dense, but still delicious).

 

Recipes like this, and much more, are part of the 30 Days of Glorious Greens Challenge. Sign up now to reserve your seat and receive my best, most delicious tips and practices to keep vegetable intake high. Registration is open now and we begin March 4th!

Herbed Heirloom Tomato Salad with Red Kraut

Cultured foods are historically how we have gotten probiotics and maintained healthy digestive tracts. With the advent of pasteurization and the non-discriminating hyper-vigilance against all bacterium, supplements are the most common and reliable route to maintain healthy digestion. However, if you want to begin putting back in your diet (and want to know why) review my article on probiotics here and then give the tasty recipe below a try – this is a great way to use up the last of the garden tomatoes!

Recipe courtesy of Cinda Lou’s Kitchen Blues

 

1 large fresh red tomato
1 large yellow tomato
1 clove fresh garlic, minced
1/4 c. homemade or raw unpasteurized red sauerkraut
2 T. organic raw apple cider vinegar
2 T. extra virgin olive oil
1 tsp. dried dill weed
1 T. dried (homegrown) oregano
1 tsp. stevia (optional)
sea salt and pepper, to taste

 Chop tomatoes into bite sized pieces, combine vinegar and olive oil with garlic and herbs and toss.  Spoon over red kraut and mix gently.  Chill and serve with fresh sliced avocado.

Recipe of the Moment: Orange Matcha Ginger Salad

This recipe was initially inspired by a Matcha salad dressing I saw on a smoked salmon salad at Whole Foods, and further inspired by DoMatcha, a matcha tea company whose recipe, along with Whole Foods, served as the template for this creation. The earthiness of the matcha is well paired with the acidity in the vinegar and the sweeteness in the orange slices. Walnuts may be added for crunch, and the goat cheese can easily be omitted without sacrificing flavor if you are dairy intolerant. Be sure to include a fat source so that the antioxidants present in this salad are readily absorbed.

Matcha is something I am going to be playing with in the kitchen this month. Matcha has been cultivated in such a way to provide deeper flavor and richer color than other green teas. It was its intense color that first drew me in. Matcha is made by grinding the whole, dried leaf into a powder. The process itself can take an hour to powder an ounce by hand, and this laborious procedure is reflected in price. However, the sweetness of the tea and the complex flavor profile add quite a bit of character and, in my opinion, makes the extravagant price tag worthwhile. There is also the significant health properties of matcha above and beyond other green teas. All green teas contain the coveted compound, EGEC (epigallocatechin 3-gallate), renowned for its anti-cancer properties, cardio-protective nature, and metabolic boosting ability. The EGEC present in matcha is significantly higher than traditional green teas because matcha involves drinking the leaf in its entirety, not an infusion of the leaf.

This recipe pairs well with any white fish or Asian meal. I would recommend a grilled halibut or grilled shrimp as an accompaniment. Both these protein sources have a subtle sweetness that marries well with the citrus in the dressing and the earthiness of the matcha.

Salad:

  • 1 bag triple washed greens of your choice
  • 3 baby sweet bell peppers, sliced thin
  • 1/2 navel orange, sliced thinkly, sectioned and rind removed.
  • 1-2 oz. goat cheese OR 1/3 cup walnuts OR 1/2 an avocado, cubed

Dressing:

  • 1/4 cup rice vinegar
  • 1 tsp matcha green tea powder
  • 1 tsp. tamari or coconut aminos
  • juice of 1/2 lime
  • 1 tbsp. orange juice
  • 1/4 tsp. pureed or freshly grated ginger

 

Place matcha powder in a small cup. Add just enough vinegar to make a paste and mix until smooth. Add remaining vinegar, lime and orange juices, and ginger.

Toss peppers, orange segments in the greens. Add goat cheese, avocado or walnuts and toss gentle to mix. Add dressing to taste and serve immediately. Serves 4.

Peanut Dressing

This dressing is wonderful in salads with salmon, chicken or beef as well as tossed in a cold or warm noodles (peanut noodles are a great hit with kids!). I enjoy it for a  fall salad dressing – it’s heavier and pairs well with robust greens such as romaine, radicchio, and will even mellow out chard, kale and the more bitter winter greens. Enjoy!

1/3 cup peanut butter

1/4 cup rice wine or champagne vinegar

2 tbsp. coconut oil

2 tbsp. tamari

2 cloves (1 tsp) garlic, peeled

1 tsp. grated ginger

1 tsp. hot sauce (optional)

Place all ingredients in the Vitamix and blend until emulsified. Thin with water, coconut milk, or rice milk if desired. If you do not have a Vitamix, I recommend dicing the garlic before blending.

Summer Watermelon Salad

This salad is AWESOME.  The basil and watermelon are refreshing and energizing, and the feta adds heartiness and depth that allows this to be quite satisfying.  It keeps well for about 2 days.  It is also fantastic without the feta!

Serves 4

* 3 1/2 pounds seedless watermelon (rind removed), cut into 1-inch cubes (6 cups)
* The juice and zest of one lime
* 1/2 cup fresh basil leaves, cut into thin strips (see note)
* Coarse salt and ground pepper, if desired
* 4 ounces imported Sheep milk feta cheese, broken into large pieces (about 1 cup)

Directions

1. In a large bowl, combine watermelon, lime juice, lime zest, basil; season with salt and pepper. Toss to combine.  Refrigerate until chilled. Serves 4.

Refreshing Greek Potato Salad

Rather than indulging in a traditional American creamy, mayo-laden potato salad, I propose this alternative: a Greek-inspired potato salad that is far more refreshing and appropriate for summertime picnic tables. Use of small waxy red potatoes keeps the glycemic index lower than using russets and ensures firm texture. Red onions carry anti-inflammatory quercitin and the mint and lemon pair well for a truly refreshing side dish. Obviously, the feta is optional. If you include feta, I recommend a sheep milk feta, ideally raw and local, but imported is a flavorful alternative.

  • 10-12 small red-skinned potatoes
  • ½ small red onion
  • 1 lemon
  • ¼ cup olive oil*
  • ¼ cup lemon juice*
  • 1/3-1/2 cup mint, chopped
  • ¼ cup parsley
  • Salt and pepper to taste
  • 1/3 cup kalamata olives, diced (optional)
  • 2 oz. imported Greek feta cheese, crumbled (optional)

Dice the onion into small pieces and cover with near boiling water to draw out the strength. Add the juice of ½ lemon. This creates a mild, and somewhat tangy onion that is less overwhelming to the palate.
Peel the potatoes, cut into large bite-sized chunks of approximately the same size, and rinse well. Add potatoes to a pot of cold water to cover by 1 1/2 inches, bring to a boil, and boil at medium-high heat. Test after 15 minutes for doneness – they should be easily pierced with a fork. Remove when done, drain, and place onto a cookie sheet to cool. Transfer to a serving bowl or dish when cool. Add onions, olives and optional feta and toss.
To make the dressing, in a small bowl, combine olive oil, lemon juice, mint, salt, and pepper with a whisk.
Serve at room temperature or chilled. When ready to serve, pour on the dressing, toss, and sprinkle with parsley.

Serves 6

(*If you prefer a more “wet” potato salad or will be serving it the next day, increase the amount of lemon juice and olive oil to 1/2 cup each and use as desired)

Recipe: Warmed Arugula and Roasted Sweet Potato Medley

There is an abundance of arugula in my yard.

I was originally considering an arugula pesto, but I am well underway on my winter cleanse and am not consuming pasta (rice, quinoa or otherwise). I proposed a salad to go along with dinner on Sunday, and a roommate asked if that salad could be warmed.

I’m not accustomed to making “warm salads”. Typically my greens are cold and raw or sautéed. In a mood to take on a challenge and get crazy in the kitchen, I set out to find a “warmed salad” using arugula and other ingredients available. The recipe below is the result: a winter salad adapted from a recipe I found on thekitchn.com. It was an incredibly nourishing, yet lighter addition to Sunday dinner than steamed or stir-fried winter greens.

There is still an arugula overgrowth happening outside. I am wondering – what are you favorite recipes for arugula? I’d love to hear your ideas and recipes. Click here or on the comment tab below and share your kitchen magic!

Warm Sweet Potato Arugula Salad
serves 4

1 large sweet potato, cubed into small pieces
1 tablespoon olive oil
1/2 teaspoon allspice
1/4 teaspoon cinnamon
Fresh black pepper
Sea salt
2 small bunches arugula, washed and torn
1 cup walnuts

Dressing
1/4 cup apple cider
1/8 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 tsp. dry mustard powder
Salt and pepper

Heat the oven to 500 degrees F. Toss the cubed sweet potato with the oil, spices, salt and pepper. Spread thin on a large cookie sheet and roast for about 15 minutes, or until browned at the edges.

Meanwhile, heat a cast-iron or other teflon-free skillet on medium high heat. Toast walnuts, stirring frequently, until aromatic and lightly browned (about 5 minutes). Whisk dressing ingredients together, or blend at high speed for greater emulsification.

Toss hot sweet potatoes with the arugula and walnuts. Drizzle the dressing over the salad to taste. Salad will wilt slightly, which is desired.

African Millet Salad with Corn and Peppers

adapted from The New Whole Grains Cookbook by Robin Asbell

3 T. olive or flax oil
1 medium onion, julienned
2 T. chopped garlic
2 T. minced ginger
1 T. paprika
1 t. black pepper
1/8 t. ground allspice
1/8 t. cayenne pepper, or to taste
1 c. millet
1 t. salt
1/4 c. lemon juice
1 T. sucanat
1 cup fresh or frozen corn kernals
1 small green bell pepper, chopped
1 roma tomato, chopped
1/4 c. parsley, chopped
1/4 c. roasted peanuts, chopped

In a 2-qt saucepan with a tight fitting lid, heat 1 T. of oil and saute onion until golden. Add garlic and ginger and cook for one minutes, then add paprika, black pepper, allspice, and cayenne and cook for one minute more. Wash millet quickly and drain; add to pan and stir, coating grains and cooking until hot to the touch. Add water and salt and bring to boil, then reduce heat and simmer on low for 20 minutes before checking for doneness. When all liquid is absorbed and grain is tender, cover and remove from heat, allowing to steam for 10 minutes. Scrape millet into bowl and cover, then let cool. Whisk remaining oil with lemon juice and brown sugar in a small bowl. Stir corn, bell pepper, tomato and parsley in with the millet, then drizzle dressing over and stir to coat. Serve topped with peanuts.

Shiitake Ginger Pasta Salad with Raddichio

Nabbed from Recipezaar.com and originally credited to Sunset magazine, this recipe will be excellent on a warm summer evening.

  • 8 oz. farfalle (bowtie) pasta (can use brown rice spirals or other shaped GF pasta)
  • 12 oz. crimini mushrooms
  • 4 oz. fresh shiitake mushrooms
  • 2 tbsp. butter, Earth Balance, or toasted sesame oil
  • 2 tbsp. Extra Virgin Olive Oil
  • 3tbsp. fresh ginger
  • 3 tbs. fresh minced garlic
  • 4 cups shredded raddichio
  • 1 cup cooked, shelled edamame (Trader Joe’s has this available in their frozen foods area) or use adzuki beans if soy sensitive
  • 2 tbsp. red wine vinegar
  • 1.5 tbsp. dijon mustard
  • 1 tbsp. soy sauce (use 2 tsp. salt if soy sensitive)
  • shaved fresh parmesan
  • salt and pepper to taste

Cook pasta according to directions. Drain and rinse with cold water to stop cooking process.  Slice all mushrooms and saute in 1 tbsp. butter or oil for 3-4 minutes or until lightly browned.  Add remaining butter/oil to pan. When melted, add ginger and garlic and stir for one minute, or until it becomes fragrant. Add radiccio adn edamame and stir until radicchio wilts – about 1-2 minutes. Remove from heat and set aside.

In a large bowl, whisk vinegar, mustard and soy sauce until combined. Add cooked pasta and mushroom mixture and toss to coat. Add salt and pepper. This may be served warm or cold, and topped with freshly grated parmesan just before serving.

Serves 4

ARUGULA AND RADICCHIO WITH FETA

This salad was adapted from a recipe in the June 2007 issue of Gourmet and originally found on Epicurious.com. Michael detests most fruit (at least he likes his veggies!) so we omitted the 1/2 cup dates the recipe originally called for and added more ingredients to make it a heartier, entree type salad. This would also be fantastic with steamed haricot verts and chickpeas or with flaked tuna a la Salade Niçoise.
Recipe alterations are italicized.

ingredients

1 lemon, juiced
1/2 cup extra-virgin olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1/2 cup pitted dates
1/4 pound baby arugula (8 cups)
1 (3/4-pound) head radicchio, torn into bite-size pieces (6 cups)
3 ounces crumbled feta (1/2 cup)
1/4 cup kalamata olives, sliced
3 hard-boiled eggs, quartered
1 can artichoke hearts, drained and halved
1 red pepper, thinly sliced
3 scallions, chopped
1/2 cup shredded carrots

preparation

Whisk together lemon juice, oil, salt, and pepper in a bowl until combined well.

Attention Vitamix owners: Throwing all dressing ingredients in a Vitamix at speed 9 for 15 seconds emulsifies the dressing and slows seperation significantly.

Halve dates lengthwise and thinly slice crosswise.
Toss together arugula, radicchio, feta, and veggies in a large bowl, then toss with enough vinaigrette to coat. Top with hardboiled eggs, and sprinkle with freshly ground pepper.

Adapted from Gourmet, June 2007

photo: John Kernick