Rooty Salad

Winter is the perfect time to consume root vegetables. They store well for the winter months. Roots help to ground our body with Mother Earth when the winter doesn’t allow as much time to enjoy the outdoors. I love eating root vegetables all year long, especially beets.

Root vegetables are full of fiber, antioxidants, vitamins and minerals. Enjoy them roasted, boiled, baked or stewed. There’s no wrong way to have them.

Several years ago, I purchased an air fryer and it changed the way to cook! Rather than roasting vegetables in the oven, which takes up more time and energy, I use the air fryer. It uses less oil and requires less time and energy usage. If you don’t have an air fryer, you can still make this recipe; just roast the vegetables in the oven.

Rooty Salad

Ingredients:

• 1 tablespoon avocado oil or oil used for high heat

• 2 large sweet potatoes, peeled and diced

• 3 large parsnips, peeled and sliced

• 3 large beets, peeled and diced

• salt and pepper

• 1/2 cup olive oil

• 1/4 cup balsamic vinegar

• 2 tablespoons prepared horseradish

• 2 tablespoons Dijon mustard

• 2 tablespoons fresh parsley, chopped

• Dandelion leaf, Arugula, or Spinach leaf

Directions:

1. Preheat air fryer at 400 degrees. Toss sweet potatoes and parsnips in a bowl with 1/2 tablespoon oil. Sprinkle with salt and pepper.

2. Air fry for 8-10 minutes or until almost done. Remove and set aside.

3. Add remaining 1/2 tablespoon to air fryer along with diced beets. Sprinkle with salt and pepper.

4. Air fry for 6-8 minutes until almost done.

5. Meanwhile, prepare the dressing.

6. Remove the beets and combine with sweet potatoes and parsnips.

Dressing:

Combine olive oil, balsamic vinegar, horseradish, mustard, and parsley in a jar. Mix well.

Preparing the salad:

In a bowl, place roots and chopped greens of your choice. Add dressing and enjoy!

Simple Carrot Salad

How often are you eating a salad? While summer is a natural time to enjoy them, consuming vegetables, especially root vegetables help the body’s hormones stay regulated…all year long.

Carrots (Daucus carota) provide more than just vitamin A and are found in a variety of colors: yellow, white, orange, red, and purple.

• Vitamin A: Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.

• Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism.

• Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health.

• Potassium: An essential mineral, potassium is important for blood pressure control.

• Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food into energy.

Read more about carrots here.

Simple Carrot Salad

INGREDIENTS

• 1 pound carrots, peeled

• 2 teaspoons Dijon mustard

• 1 tablespoon freshly squeezed lemon juice, from one lemon

• 1-1/2 tablespoons extra virgin olive oil

• 1 teaspoon honey, to taste

• 1/4 teaspoon freshly ground black pepper, to taste

• 2 tablespoons chopped fresh cilantro

• 1 tablespoon diced red onion

• 1 tablespoon pistachio nuts, chopped

INSTRUCTIONS

1. Shred the carrots in a food processor. Set aside in a medium bowl.

2. In a salad bowl, combine the dijon mustard, lemon juice, honey, olive oil, and pepper. Add the carrots, fresh cilantro, red onion, pistachio nuts and toss well. Taste and adjust seasoning if necessary. Cover and refrigerate until ready to serve.

adapted from www.onceuponachef.com

Hardy Spring Salad

When fresh greens come, they really come! Not complain’….just say’n. For me, I so enjoy a fresh salad on a warm spring day. Having picked a bucket full of spinach and kale, I needed to find ways to use them. After all, who wants the fruits of their labor to go into the compost? Not me!

The inspiration for this salad came while out and about and stopping for some dinner. Eating out is a treat, especially if I really enjoy the experience and the food. Many times, I try to duplicate it once I’m home because I enjoyed it so much I wanted to have those flavors again. This recipe is definitely different, but delicious, nevertheless. Let me know if you like it.

Hardy Spring Salad 

Ingredients:

• ½ cup organic black lentils

• ½ cup organic quinoa

• 1 ½ cups water

• 1 tsp salt

• 4 cups chopped kale and spinach

• 1 small onion, chopped

• 1 tomato, diced

• 1 can organic chickpeas, drained and rinsed

• Feta cheese

• Small bunch of fresh cilantro, chopped

 Directions:

1. Add 1 ½ cups water and salt along with lentils into a medium pot.  Cook on medium until just boiling.  Reduce heat.  Cook for 10 minutes, then add quinoa. Continue cooking until lentils and quinoa are tender, about 15 minutes or until liquid is absorbed

2. While lentils are cooking, chop kale and spinach into small pieces, set aside.

3. Chop onion and tomato, set aside.

4. Remove lentils and quinoa from the pot and add to a large salad bowl.

5. Add 4-5 TBSP dressing (see below), mixing well.  Allow to cool for about 5-10 minutes.

6. Drain and rinse chickpeas.

7. Assemble salad into a large bowl from bottom to the top as follows:

   a.     Lentils and quinoa

   b.     Kale and spinach

   c.     Chickpeas

   d.     Onion and tomato

   e.     Cilantro & Feta

8. Sprinkle dressing over salad, keeping some to add to preferred taste

9. Serve immediately.  Left overs will keep for 2-3 days.

Dressing:

• ½ cup olive oil

• ¼ balsamic vinegar

• 2 TBSP mustard

• 2 TBSP honey

• ¼ tsp garlic powder

Combine all ingredients and serve.

Strawberry and Feta Farro Salad

This salad packs a protein punch with approximately 13 grams per serving. Spring time means fresh berries. Strawberries are rich in vitamin C, potassium, folic acid, and an important antioxidant. Spinach, rich in potassium along with magnesium and calcium, makes this salad a powerhouse of nutrition. The addition of an avocado would complete the balance of healthy fat, but I don’t recommend adding it directly to the salad unless it will consumed within the day. I love avocados, but their appearance after a few hours isn’t as pleasing. Enjoy this dish as a side or as a main course. See other farro recipes here.

Strawberry and Feta Farro Salad

Ingredients:

• 3/4 cup uncooked farro

• 1 pint strawberries, hulled and quartered

• 3 cups loosely packed baby spinach, roughly chopped

• 1/2 cup crumbled feta cheese

• 1/2 small red onion, finely chopped

• 1/4 cup chopped walnuts

Dressing—

• 3 TBSP extra virgin olive oil

• 2 TBSP balsamic vinegar

• 1 TBSP honey (optional)

• 1 tsp Dion mustard

• 2 tsp poppy seeds

• 1/4 tsp pink salt

Directions:

1. Prepare farro according to package instructions. Place in a serving bowl and allow to cool.

2. In a small bowl, prepare the dressing. Whisk all ingredients and pour over farro.

3. Add the remaining ingredients to the bowl with the farro and gently combine. Serve chilled or at room temperature.

adapted from wellplated.com

Fennel Salad

A good friend recently gave me a fennel bulb.  Fennel isn’t something I’ve had a lot of experience with. Even with its enticing beauty, it’s not a flavor I typically gravitate towards.  My Greek friend lives the Mediterranean lifestyle, and her beauty and energy show for it.  With all the hype of new fad diets, the one that is constant and sustaining is the Mediterranean diet.  It’s one that can be a longstanding lifestyle because it incorporates eating real and fresh foods.  Scientific research has shown over and over the health benefits of good fats, whole foods, and flavor varieties that help our body stay in balance.  With that, I wanted to share the benefits of fennel with you today.  

Fennel is in the carrot family with its feathery leaves and bright yellow flowers that grows wild in the Mediterranean region on road sides.  Fennel seeds are better known in my area for use in pork sausage; however, they are also found in spices used throughout India, Afghanistan, Iran and the Middle East in blends like garam masala.  Fennel is super high in dietary fiber, a good source of potassium with vitamins A, C, B6, and other nutrients that fight those free radicals that lead to premature aging.  Thank you, Angela, for the inspiration!

Fennel Salad

Ingredients:

• 1–2 medium fennel bulb, trimmed of the stalks (but save a few green fronds for garnish!)

• ½–1 tart apple (I used a Fuji)

• 2 tablespoons good extra-virgin olive oil

• Juice of 1 fresh lemon (about 1-2 tablespoons)

• Kosher salt and black pepper, to taste

• Fresh-shaved Parmesan cheese

• Lemon zest

Directions:

1.     Cut the fennel bulb in half lengthwise, remove the cores, then cut crosswise into paper-thin slices. Transfer to a large bowl. 

2.     Cut the apple into equally thin slices and add to the bowl with the sliced fennel. 

3.     Drizzle the olive oil over the prepared ingredients, followed by the lemon juice. Season with salt and pepper, and mix to combine. Garnish with generous shaves of Parmesan, fennel fronds, and lemon zest. 

Autumn Bowl

The fall season brings back those cool-loving vegetables of spring, kale being one of them. This bowl screams fall with the rich colors of green, yellow, and orange. The recipe calls for a baked sweet potato. One thought is to cook once, eat twice. Why not bake a few sweet potatoes, since they are in season, and enjoy them on multiple days? I often will top my baked sweet potato with chili to get even more vegetables inside. Use the remaining potato for this bowl. Kale holds up really well making any leftovers a great lunch for the next day. This is a nutrient dense salad loaded with Vitamins A, K, C, B, and D, plus calcium, magnesium, potassium, and iron. Don’t forget to prepare your rice or quinoa with kombu to get the most from your grains. Kombu is a sea vegetable rich in iodine. Even if you don’t enjoy the taste of sea vegetables, cooking them with grains is a great way to get the nutrient benefits without the sea flavor. Simply discard the kombu once the grains are done.

Autumn Bowl

Ingredients:

• 1 cup brown rice or quinoa

• 1 1/2 - 2 cups water

• 3 TBSP sesame oil

• 2 cloves garlic finely chopped

• 1 can (15 oz) chickpeas drained and dried 

• 1 large baked sweet potato peeled and cut into chunks 

• 2 TBSP Braggs aminos or soy sauce

• 4-5 cups kale chopped

• 1 lemon freshly juiced

• sunflower seeds for garnish

Directions:

1. Place 1 cup quinoa and 1 1/2 cups water or 1 cup rice and 2 cups water in pot along with a thumb sized piece of kombu, bring to a boil. Reduce heat and simmer until most liquid has been absorbed. Turn off heat, discard kombu, and set aside.

2. Meanwhile, in a large skillet, heat 2 Tbsp sesame oil over medium-high heat. Add garlic and chickpeas, frying chickpeas for 1-2 minutes.

3. Add sweet potatoes to skillet, continue to cook until sweet potato and chickpeas are golden brown. Add Braggs aminos or soy sauce, stir and cook until caramelized, about 3-4 minutes. Set aside.

4. In a large serving bowl, massage kale with lemon juice and 1 Tbsp sesame oil until tender. To assemble bowl, place kale in a bowl, top with rice or quiona and chickpea-sweet potato mixture. Top with sunflowers. Enjoy hot or cold.

Quinoa--An Impressive Seed

As research and new articles continue to emerge, those who want to make good dietary changes, take notice. When new information about what to eat and what to avoid surfaces, one considers changes in the diet and sometimes lifestyle. In talking with individuals desiring to make changes, one common concern seems universal. It’s where to start.

Are you one that purchases something new at the grocery store, bring it home, place it in the cabinet and never even open it?  Too many times I’ve talked to people who have great intentions on using this new “healthy” product, but it comes down to not really feeling confident in how to prepare it. Just like many areas in life, cooking is a risk.  There is a real risk that what you will prepare will fail in some way.  It may not taste good, the consistency will be off, or it will be too labor intensive.

This article will focus on quinoa as it seems to be an illusive “super grain” that people get excited about, but rarely use. When I ask people if they use quinoa, I get a sheepish yes.  When I ask how they use it, the response is: “I haven’t even opened it yet.  I’m not sure what to do with it.”  My goal in this moment is to empower you to use your quinoa or any other grain that’s been taking up space in your cabinet.  

If quinoa (pronounced KEEN-wah) is new to you, let me tell you about this wonderful seed.  While many people call quinoa a grain, it’s actually a seed that needs high elevation to grow properly.  Quinoa, during the Inca Empire, was an important crop that was believed to be sacred and called the “mother of all grains.”  It has been eaten for thousands of years in South American but has only recently become popular in the United States.  Now, quinoa can be found in health food stores and restaurants all over the world. 

Quinoa is available in three main types:  white, red, and black.  The nutrient components of one cup of cooked quinoa is:

·       Protein: 8 grams.

·       Fiber: 5 grams.

·       Manganese: 58% of the recommended daily allowance (RDA).

·       Magnesium: 30% of the RDA.

·       Phosphorus: 28% of the RDA.

·       Folate: 19% of the RDA.

·       Copper: 18% of the RDA.

·       Iron: 15% of the RDA.

·       Zinc: 13% of the RDA.

·       Potassium 9% of the RDA.

·       Over 10% of the RDA for vitamins B1, B2 and B6

·       Small amounts of calcium, B3 (niacin) and vitamin E.

As you can see there is a big payoff when choosing to use this ingredient.  Now let’s discuss how to use it and where to use it.  Personally, I like to have my quinoa talk back to me. I enjoy a little crunch and not a mushy porridge. With that said, for every 1 cup of quinoa, I use 1 ½ cups water.  It doesn’t take long to cook.  Place both water and quinoa in a pot and bring to a boil.  Once it boils, lower temperature and simmer until most of the liquid is absorbed.  Remove from the heat and allow to rest until all liquid is absorbed.  From here you can cool and use in salads or add to other ingredients (many are here on this website.)  

Below is a salad I threw together quickly when I was invited to a pot luck.  Thankfully, I had some vegetables in my refrigerator and before I knew it, I had a salad that was colorful and delicious.  Quinoa is wonderful to add to soups as well.  I encourage to you be creative and let me know what inspires you. Quinoa is very versatile and has a slight nutty flavor. It has limitless potential and should be a staple in your diet.

COLORFUL QUINOA SALAD

Ingredients

·     1 ½ cup cooked quinoa

·     ½ cup purple cabbage, chopped

·     ½ cup bell pepper, diced

·     ½ cup scallions

·     ½ cup carrots, diced

·     ½ cup celery, sliced

·     ¼ cup extra virgin olive oil

·     3 TBSP Ume plum vinegar

Mix all ingredients together. Chill and serve.

Health bite: Face your fear of using quinoa! 

Kale Salad I

Kale is one of the most nutritious foods on the planet. It's part of the cruciferous vegetables like cabbage, broccoli, and cauliflower. Look what a single cup of kale can provide for your body....

• Vitamin A: 206% of the RDA (from beta-carotene).
• Vitamin K: 684% of the RDA.
• Vitamin C: 134% of the RDA.
• Vitamin B6: 9% of the RDA.
• Manganese: 26% of the RDA.
• Calcium: 9% of the RDA.
• Copper: 10% of the RDA.
• Potassium: 9% of the RDA.
• Magnesium: 6% of the RDA.
• Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.

By they way...did you notice how much Vitamin C kale contains? Skip the orange juice and eat kale to keep those winter colds away!

Here is an easy, clean salad to keep on hand. It will last 3-4 days in the refrigerator.

Kale Salad I

• A large bunch of kale, stalks removed and torn into bite-sized pieces
• grated ginger root, to taste
• 1 avocado, diced
• 1/4 cup sunflower seeds
• juice from a lemon
• juice from a lime
• 2 TBSP extra virgin olive oil
• sea salt (optional)

Directions:

Add all ingredients into a large bowl. Using your hands, massage all ingredients together until kale is broken down and contents are well blended. Refrigerate or eat immediately. Enjoy!

Mason Jar Salads

It's all the rage right now...mason jar salads. Many websites and books give information about how to build these convenient, nutritious salads. Mason jars come in different sizes, which means you can pack a large jar full of yummy nutrition. The prep time is the bummer, but the good news is you can pack four or five jars for the week and only prep once! If you are planning to eat the salads longer than two days, pack the dressing separately, otherwise you will add the dressing in the jar. If time is crunched, store bought dresssing will do, but it you have the time, making your own will save both money and calories. If watching calories, choose a vinegarette.

Mason jars are found in discount stores, hardware and some grocery stores. Choosing a plastic, reusable lid can also be purchased rather than using the lids and rings. This can further save you money in the long run. Once you have your jars and have decided how many salads you are packing for the week, it's time to get started.

Dressing Layer

It's all about the layers. Like I said, if the salads will be eaten within two days, start with the dressing in the bottom of the jar. Use about 2 tablespoons for a quart-sized jar and about 1 tablespoon for a pint sized jar.

Resilients

The next layer should contain vegetables that are more resilient to being packed like onions, green peppers, carrots, cucumbers, snap peas, or consider fruites like grapes or apples (if using apples sprinkle with lemon juice to prevent browning).

Protein

Pack some protien in over top of the resilient veggies to get some staying power from your meal. Choose protein like hard boiled eggs, chicken breasts, canned tuna or salmon, black beans or chickpeas.

Greens

The greens come next. Try to pack the greens as tight as you can to keep the resilients and protein from moving around. Skp the iceberg lettuce and choose nutritious greens like kale, spinach, or chopped romaine.

Toppings

Finish off the jar by adding your favorite toppings like bacon bits, nuts, seeds, dried or fresh berries, and sprouts. Croutons may absorb moisture, so you may want to pack those in a separate container.

Enjoy your salad by shaking it up and eating from the jar, or pour onto a plate. Remember to pack a fork!

health-bite:  mason jars salads packed with nutrition

Confetti Kale Slaw

Here is a different twist on a summer salad that's not heavy in mayo and sugar.  This recipe is from the Moosewood Restaurant, which is known to use fresh, local products in the town in which they reside, Ithaca, New York. The dressing in this particular salad is light with a nice mix of both sweet and tangy flavors. Colorful and fresh, it's sure to be a hit. This slaw is excellent beside a main dish that is rich and cheesy or paired with something spicy.

Confetti Kale Slaw

Dressing:

• 1/2 cup orange juice
• 1/4 cup fresh lemon juice
• 1 TBSP apple cider vinegar
• 1/4 cup olive oil
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• 1 large firm apple, shredded (about 1-2 cups)
• 1 cup shredded green or red cabbage
• 1 cup shredded carrots
• 1 cup minced celery
• 1/4 cup minced scallions
• 3 cups shredded kale, packed

Directions:

1. To make the dressing: whisk together the orange and lemon juice, vinegar, olive, oil, salt and pepper in a large bowl. 
2. Prepare the apple and vegetables and place them in the bowl as you go: peel or don't peel the apple but shred it with a large-holed hand grater. To prevent the apples from during brown, toss them well with the dressing. Thinly slice the cabbage and then cut across the slices about every inch. Peel the carrots and shred on the large-holed side of the hand grater. Mince the celery. Mince the scallions. 
3. To shred the kale: rinse the kale leaves and shake off excess water. Strip the leaves from the large stems and pile on a chopping board. Gather the kale into a compact mass and thinly slice it. Then cut down across the slices, chopping the kale into 1- to 2- inches. Add the shredded kale to the bowl and toss well. 
4. Delicious served right away, but the sweetness intensifies as it sits. This slaw will keep in the refrigerator for 2-3 days.

Quinoa Black Bean Salad

This recipe has been a favorite in our house for a number of years.  Quinoa is protein packed as well as a good source of fiber.  As a vegetarian, this ancient grain is a staple in my pantry. Quinoa has a mild nutty flavor and can be easily added to soups for extra nutrition.

I usually will double the recipe so we have more to go around.  It can be used to fill tortilla shells, as a meat substitute in a taco salad, or just eaten in a bowl!

Quinoa Black Bean Salad

• 1 cup uncooked quinoa, rinsed and drained
• 1 1/2 cups water or vegetable broth
• 2 tsp olive oil
• juice of 4 limes
• 1/4 tsp ground cumin
• 1/4 tsp ground coriander
• 6-8 green onions
• 1 1/2 red bell pepper, seeded and chopped
• 1/4 cup chopped fresh cilantro
• 1 1/2 cups frozen corn kernels, thawed
• 1 (15 oz) can black beans, rinsed and drained (can use up to 3 cans)

Directions:

1. In a saucepan, bring the water or broth to a boil, add the quinoa, cover, and simmer on low heat, until all of the water is absorbed and the quinoa is tender, about 10 - 15 minutes.  Allow to cool.
2. In a large bowl, combine the oil, lime juice, cumin, and coriander.  Stir in green onions, bell peppers, cilantro, corn, and black beans.  Add the cooled quinoa, and combine thoroughly.  Refrigerate until ready to use.