All tagged Salad

Apple and Goji Berry Kale Salad (GF, DF)

This Apple and Goji Berry Kale Salad tastes like fall with every bite!  When you “massage” the kale with your hands, the kale becomes sweeter and softer, so don’t skip this step.  Sweet apple, crunchy sunflower and pumpkin seeds, and chewy and tart goji berries are a match made in heaven.  And if you’re anything like me, you eat salads for the awesome toppings 😉 And this salad delivers the best toppings!

Serves: 2

Prep time: 10 minutes

Cooking time: 0 minutes

What (your ingredients):

1 tablespoons olive oil

1 tablespoon apple cider vinegar

2 teaspoons honey

Pinch of salt

1 head of kale, torn into small bite-size pieces

1 apple, chopped into small pieces

2 tablespoons sunflower seeds

1 tablespoon pumpkin seeds

1 tablespoon goji berries

How (your directions):

Add kale pieces to a large bowl.  Top with olive oil, apple cider vinegar, honey, and a pinch of salt.

Massage kale for 3-4 minutes with your hands.

Add apple pieces, sunflower seeds, pumpkin seeds, and goji berries.

Toss to combine and enjoy!

Why (the science):  Goji berries are high in fiber and the antioxidant zeaxanthin, which helps protect your cells from damage.

Hemp Dip with Dill and Parsley (Vegan, GF)

Hemp Dip with Dill and Parsley is the perfect meal prep dip that can last 3-4 days in the fridge.  It’s highly versatile, too!  Serve with your favorite veggies on a crudité platter, spread on a sandwich, or even dress a salad with it.  And what’s even better is that Hemp Dip with Dill and Parsley get whipped up in a blender or food processor in 30 seconds 😊

Serves: 6

Prep time: 10 minutes

Cooking time: 0 minutes

What (your ingredients):

½ hemp seeds

¼ cup water

2 tablespoons olive oil

2 teaspoons fresh dill

2 tablespoons fresh parsley

¼ teaspoon salt

2 teaspoons Dijon mustard

1 teaspoon white wine vinegar

How (your directions):

Add all ingredients to a blender or small food processor, and blend on high for about 30 seconds.

Serve with your favorite veggies, as a salad dressing, or even spread on your next sandwich!

Why (the science):  Hemp hearts are high in omega-3 fatty acids, which are a heart-healthy fat that can help relieve symptoms of depression and anxiety.  Omega-3’s are also important for healthy brain development!

Italian Inspired Egg Muffins

If you’re in search of a healthy, freezer-friendly meal prep recipe that can be enjoyed for on-the-go breakfasts or afternoon snack, then this recipe is for you!  Italian Inspired Egg Muffins freeze beautifully, but they also last in the fridge for 5 days.  Serve them with toast and fresh avocado, or serve with a salad for a light lunch.

Serves: 6-12 (1-2 egg muffins per serving)

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

1 cup fresh spinach, chopped

2 Roma tomatoes, diced

½ freshly grated parmesan cheese

½ teaspoon Italian seasoning

12 eggs

¼ cup unsweetened plant-based milk

Pinch of salt and pepper

How (your directions):

Preheat oven to 350°F.

Line a 12-cup muffin pan with parchment paper muffin liners. 

In each muffin cup, add a tablespoon of chopped fresh spinach and a few pieces of diced tomato.

Sprinkle each muffin cup with Italian seasoning.

Top each muffin cup with 1 tablespoon parmesan cheese.

In a large Pyrex measuring cup, whisk eggs, plant milk, salt and pepper.

Distribute egg mixture evenly among the 12 muffin cups.

Bake for 25 minutes.

Enjoy hot, room temperature, or even cold!

Why (the science):  Herbs are rich in antioxidants, so don’t skip the addition of Italian seasoning.  It adds both flavor and nutrition!

 

Hemp, Avocado, and Tomato Salad (For One!)

This salad is so yummy and refreshing, and full of heart healthy fats to keep you full!  And it only takes 5 minutes and 7 easily accessible ingredients to quickly slice, assemble, and drizzle 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 cups butter lettuce and radicchio (I use a prewashed mix from Trader Joe’s)

10 cherry tomatoes

½ small ripe avocado

1 tablespoon hemp seeds

1 tablespoon aged balsamic vinegar (the older, the sweeter)

1 teaspoon extra virgin olive oil

Pinch of Crazy Jane’s Mixed Up Salt (or any seasoned salt- this one is a blend of garlic, onion, salt, and spices)

How (your directions):

Onto a large plate, place the 2 cups of butter lettuce and radicchio blend.

Slice cherry tomatoes in half lengthwise, then distribute evenly on top of the lettuce.

Slice a small, ripe avocado in half.  Using the half without the pit (save the half with the pit, covered, in the fridge for another time), remove the skin.  Place halved avocado cut-side down onto cutting board, then slice thinly.  Fan the avocado slices and place in the center of the salad.

Sprinkle hemps seeds over the salad, then drizzle with balsamic vinegar and olive oil.  Season to taste with a pinch of salt or seasoned salt.

Enjoy immediately!

Why (the science):  Hemp seeds are a rich source of heart-healthy omega-3 fatty acids.  You can sprinkle hemp seeds on savory dishes (from salads to pastas to soups) and sweet dishes (top a smoothie or bowl of oatmeal for added crunch).

 

 

Kale and Quinoa Salad with Fig and Walnuts

Full disclosure: I’m always intimidated to make salads, because I worry that they won’t be near as good as what I can order from a nice restaurant.  But THIS is the recipe that changes everything! Easy? Check! Café-quality? Check! Elegant but fast to throw together? Check! Kale and Quinoa Salad with Fig and Walnuts will be your go-to “I’ll bring the salad” dish to show off to all your friends 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

1 bunch kale, torn into pieces

1 tablespoon pomegranate balsamic vinegar

1 tablespoon extra-virgin olive oil

2 tablespoons walnut pieces

2 dried figs, cut into small pieces

1 oz. goat cheese

1/3 cup quinoa, cooked

How (your directions):

Place kale pieces into a large bowl.  Drizzle with balsamic vinegar and olive oil.  Massage the kale for 2-3 minutes.  Tip: Massaging kale allows it to become more tender and slightly sweeter!

Transfer salad to a plate, then top with walnuts, figs, crumbled goat cheese, and quinoa.

Enjoy immediately or the next day!

Why (the science):  Quinoa is a complete protein, making it a great replacement for brown rice and other starches!

Pear and Gorgonzola Salad with Dijon Vinaigrette

There’s a reason pear and blue cheese salads are a classic- these salads are rich flavor while incredibly easy to make.  In fact, in 5 minutes (or less, if you are a quick pear slicer!), you can create this Pear and Gorgonzola Salad with Dijon Vinaigrette.  This special salad is rich in heart-healthy omega-3’s and antioxidants.  Of course, the recipe can be extended for however many family members or guests you may be entertaining.  An elegant dish that any salad-hater will love 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

Dijon Vinaigrette

¼ cup apple cider vinegar

Pinch of salt and pepper

½ cup olive oil

Pear and Gorgonzola Salad

2 handfuls spinach

½ ounce walnuts

½ pear, sliced paper thin

1-inch cube gorgonzola blue cheese, crumbled

Drizzle of Dijon Vinaigrette

How (your directions):

Prepare the Dijon Vinaigrette by whisking all ingredients together.  Vinaigrette can be stored in an airtight jar in the refrigerator for future use.

To prepare salad, place a few handfuls of spinach onto a plate.  Then place sliced pears onto spinach a drizzle with Dijon Vinaigrette.

Sprinkle salad with walnut pieces and gorgonzola crumbles.

Enjoy immediately!

Why (the science):  Pears are rich in flavanols, which have been shown to play an important role in improving insulin sensitivity (which means your insulin is more controlled)!

Marinated Summer Green Bean Salad

Serves: 4-6

Prep time: 10 minutes

Cooking time: 4 hours of marinating

What (your ingredients):

1 lb. fresh summer green beans

1 lb. cherry tomatoes

1 tablespoon excellent extra virgin olive oil

½ tablespoon champagne white vinegar

1 teaspoon Dijon mustard (or a spicy brown mustard works well too)

1 teaspoon sugar

¼ teaspoon salt

¼ teaspoon freshly cracked pepper

How (your directions):

In a large pot, bring 5 cups of water to a boil with a pinch of salt.  Place fresh green beans into boiling water and set a timer for 5 minutes.

Meanwhile, fill a large bowl with ice and cold water and set aside.  Once beans are cooked, immediately transfer to the ice bath (blanching stops the cooking process and prevents the bright green color from fading or changing to a greyish-olive color).

While the beans sit in the ice bath, prepare the marinade.

In a large serving bowl, combine olive oil, champagne white vinegar, mustard, sugar, salt, and pepper.  Whisk until combined.

Slice the cherry tomatoes in half and place in marinade.

Using tongs, transfer the green beans to the bowl with the tomatoes and toss until well combined and the marinade has coated each vegetable.

Cover bowl with plastic wrap and refrigerate for at least 4 hours.

Serve cold or room temperature as a side to your favorite summer entrée!

Why (the science):  Green beans are an excellent source of vitamin K, one of the fat-soluble vitamins, and is important for proper blood clotting.  Each cup of green beans provides more than 20% of your daily vitamin K needs!

Detox Salad

While I have never understood the nutrition claim “detox,” there is one delicious salad that I love to purchase, and that’s the Whole Foods Detox Salad.  When I bought a pound container of it, I gasped when I saw the cost…$8!!! So, I decided to make it myself.  This batch makes 8-10 servings for a fraction of the cost, and stores wonderfully in the fridge for 5 days.  Just be sure to not dress it with your favorite vinaigrette until the day of serving 😊  Crunchy, slightly sweet, and eaten with a spoon, this “detox” salad (whatever that means) will become your new favorite refreshing salad!

What (your ingredients):

1 green cabbage, cut into quarters

5-6 large carrots

1 apple

1 large bunch of kale, ribs removed, or 1 large bag of kale salad

2/3 cup dried cranberries

1/3 cup sunflower seeds

How (your directions):

Using a food processor with the grater plate attached, shred the cabbage, carrots, and apple. 

Empty shredded mix from the food processor into a large bowl.

Remove the grater plate attachment from the food processor and attach the large blade.  Add the kale directly into the food processor bowl.  Shred the kale and add to the large bowl of shredded mix.

Top with dried cranberries and sunflower seeds.

This salad will keep for 5 days in the fridge if it remains undressed.  Dress with your favorite vinaigrette when ready to eat!

Why (the science):  Cabbage and kale are incredible prebiotics, which means that they feed and promote the growth of healthy bacteria in our gut.  A healthy gut affects our mood, appetite, weight, and stress levels!