Archive for Salad

Roasted Beets and Swiss Chard Salad

Friday, March 24th, 2017

On my recent trip to Tanaka Farms in Irvine, I picked up some beautiful Swiss Chard and Beets which was perfect for a colorful salad.

For this recipe, carrots and bean sprouts were added to the salad and topped with walnuts. Feel free to add other ingredients as desired.

Ingredients

  • 2-3 beets, peeled and cut into cubes
  • 2 Tablespoons olive oil
  • 1/2 teaspoon salt and pepper
  • 1 Swiss chard, chopped ( or spinach, arugula, or kale)
  • Optional vegetables: carrots, celery, red onion, radish, tomatoes, avocado, etc
  • Optional: goat cheese, crumbled
  • Optional nuts: cashews, walnuts, almonds, etc

Dressing:

  • 2 Tablespoons balsamic or red wine vinegar
  • 1 teaspoon honey
  • 1 garlic clove, minced
  • 1/4 cup extra virgin olive oil
  • pinch of salt and pepper

Directions

Preheat oven to 375 degrees F.

Line a baking sheet with aluminum foil.

Peel beets and cut into 1 inch cubes. Add to prepared baking sheet and drizzle with olive oil and  1/2 teaspoon each salt and pepper.

Toss together and spread evenly on the baking sheet and roast for 20 minutes or until soft.

To serve: add Swiss chard and any other vegetables into a salad bowl and toss together with dressing. Top with roasted beets, cheese or nuts.

 

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With the amazing produce spring brings, one of the best ways to enjoy it is in a fresh salad. From  asparagus to radishes to strawberries, this colorful and delicious salad can be served  as a meal or as side with  your Easter brunch.

Serves 2-4

Ingredients: 

  • 1 cup  balsamic vinegar
  • 3-4 Tablespoons extra virgin olive oil
  • Pinch of  salt
  • 4-5 stalks asparagus, ends cut off and chopped into 1 inch pieces
  • 5-6 cups spinach, chopped or baby spinach
  • 4-5 radishes, sliced
  • 1/4 red onion, thinly sliced
  • 1/2 cup bean sprouts
  • 1 cup fresh strawberries, hulled and sliced, plus additional for garnish
  • 4 oz soft goat cheese

Directions:

To make the balsamic vinegar reduction: add 1 cup of balsamic vinegar in a small pan. Bring to a simmer and reduce until syrupy, about 8-10 minutes. Set aside to cool.

In a large pot, bring water to a boil. Add asparagus and blanch for few minutes. Remove from boiling water and immerse in iced or cold water.  (This stops the cooking process to preserve the asparagus’ crisp texture and color). Once cooled, lay on a paper towel and pat dry. Set aside.

To make dressing:  whisk together balsamic vinegar reduction, extra virgin olive oil and salt.

In a large platter or bowl:  toss together all vegetables and strawberries. Top with goat cheese.  Drizzle dressing on top and garnish with more strawberries, if desired.

 

Cauliflower Tabbouleh Salad

Thursday, January 5th, 2017

This was one of the favorite dishes at our recent clean eating cooking class.

By replacing traditional bulgur wheat with cauliflower, this makes a healthy and delicious salad perfect for lunch or side dish for dinner.

Serves 4-6

Ingredients

  • 1/2  head cauliflower
  • 1 cup flat-leaf parsley, chopped
  • ½ cup mint, chopped
  • 1-2 tomatoes, diced
  • 1 cucumber, peeled and diced

Dressing

  • ¼ cup olive oil
  • 2 Tablespoons red wine vinegar
  • Zest and juice of 1 lemon
  • 2 garlic cloves, finely minced
  • 1 teaspoon cumin (optional)
  • 1 teaspoons salt
  • 1 teaspoon black pepper

Directions

Place cauliflower into a food processor and pulse until it resembles rice grains.  (Or use a cheese grater to grate cauliflower).

Add cauliflower to a large bowl and add parsley, mint, tomato and cucumber.

For the dressing: In a bowl, whisk all ingredients together.

Drizzle dressing over the vegetables and toss to combine. Serve at room temperature or cold.

 

 

 

 

 

 

 

Healthy Salads To Go

Sunday, January 1st, 2017

The beginning of a new year prompts us to make resolutions and implement positive changes to our health and fitness. 

To help you with your goals, these mason jar salads are the perfect make ahead and healthy meals for your week.   Assemble your salads on Sunday for ready to go lunches all week!

You can find mason jars in grocery stores, craft stores, Target, Walmart, etc. I use the wide mouth quart size jars as it’s easier to add the ingredients but you can use any size jars you can find or prefer.

Using a mason jar keeps your salad fresh for up to 5 days in the refrigerator and you can add the dressing in the jar without getting your lettuce soggy. 

The basic idea when assembling is to start with the dressing first, then add the heaviest and most non-absorbent ingredients and work your way up with lighter ingredients so that even if the jar tips over, the lettuce does not get soggy.

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Here are some guidelines for assembling your mason jar: 

  • First layer:  salad dressing 
  • Next layer:  hearty vegetables such as cucumber, cherry tomatoes, peppers, fennel,  etc.
  • Next layer: protein, beans, pasta or grains
  • Next layer: cheese, shredded, soft or diced vegetables or fruit. ( if using avocado, toss with lime or lemon juice first before assembling to keep from turning brown)
  • Next layer: nuts or seeds
  • Last layer: greens such as lettuce, spinach, swiss chard,  kale, etc
  • Seal the tops tightly and place in the refrigerator 
  • When ready to eat: just shake the salad onto a plate or bowl. mix ingredients together with fork to coat dressing and enjoy! 

Below are 3 salad and dressing recipes. Have fun and change up any of the fruits and vegetables to your liking or add your favorite salad dressing!

Southwestern Salad with Cilantro Avocado Dressing

southwestern salad

Ingredients

  • Romaine Lettuce
  • Avocado
  • Red Onions/Green Onions
  • Corn
  • Black Beans
  • Jicama
  • Cherry Tomatoes

southwestern salad

Cilantro Avocado Dressing

  • 1/2 avocado
  • 1 garlic clove
  • 1 cup cilantro
  • 1-2 limes, juiced
  • 1/2 teaspoon cumin
  • 1/2 teaspoon each salt and pepper
  • 1 Tablespoon honey or sugar
  • 1/3 cup extra virgin olive oil
  • Water to thin, if needed

Blend all ingredients (except oil and water) into a food processor or blender.  Slowly drizzle in the oil and mix until smooth. If needed, add some water to thin to the consistency desired. Taste and adjust seasoning, as needed.

 

Asian Chicken Salad with Sesame Ginger Dressing

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Ingredients

  • Romaine Lettuce
  • Toasted Almonds
  • Green Onions
  • Mint
  • Mango
  • Cabbage
  • Carrots
  • Chicken
  • Bell Peppers

Asian Chicken Salad

Sesame Ginger Dressing

  • 1/4 cup rice vinegar
  • 2 Tablespoons soy sauce 
  • 3 Tablespoons sesame oil
  • 2 Tablespoons honey
  • 1 garlic clove
  • 1 inch ginger root
  • sesame seeds (optional)

Place all ingredients in a food processor or blender and mix until smooth. Taste and adjust seasoning, as needed.

Spinach, Quinoa & Strawberry Salad with Strawberry Balsamic Dressing

Strawberry & Spinach Salad

Ingredients

  • Spinach
  • Kale
  • Strawberry
  • Red Onions
  • Quinoa, cooked
  • Bean Sprouts
  • Cucumber

IMG_0029

Strawberry Balsamic Dressing

  • 1 cup sliced strawberries
  • 1/4 cup balsamic vinegar
  • 1 garlic clove
  • 1 teaspoon honey
  • 1 teaspoon dijon mustard ( optional)
  • 3 Tablespoons extra virgin olive oil
  • 1/2 teaspoon salt and pepper

Place all ingredients into a food processor or blender and mix until smooth.  Taste and adjust seasoning as needed.

I hope you enjoy these healthy lunch options! Please let me know if you’d like to see other salad options and I’d be happy to post some more recipes!

Watermelon and Feta Appetizer

Wednesday, August 10th, 2016

Watermelon, feta, mint and balsamic vinegar is all that is needed for this healthy and refreshing summer appetizer!

Ingredients: 

  • Watermelon (cut into cubes or slices)
  • Feta cheese (cube or crumbled)
  • Mint leaves
  • Balsamic vinegar

For Slices: 

Cut the watermelon into wedges Place on a serving platter.  Top with crumbled feta cheese and mint leaves. Drizzle with balsamic vinegar.

For Bites: 

Cut the watermelon and feta cheese into cubes. Skewer the watermelon, mint and feta cheese onto a toothpick. Assemble on a serving platter. Drizzle with balsamic vinegar.

For Salad:

Cut watermelon into cubes. Place on a serving platter. Top with feta cheese and mint leaves.  Drizzle with balsamic vinegar.

 

Wine Pairing: 

A chilled glass (or bottle) of Rosé is the perfect wine for summer  and is every bit refreshing as the watermelon.