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Posts Tagged ‘salad’

Moroccan Carrot & Garbanzo Bean Salad

In Nutrition, Recipe on May 7, 2015 at 10:03 pm

“Life is a long preparation for something that never happens.” ~William Butler Yeats

peeled carrots

Carrots ready for the mandolin

Scientific inquiry has finally figured out why we consume sugar in response to stress. Apparently sugar reduces levels of cortisol, the stress hormone. For the general public, this big reveal was kind of a “so what?” or “duh!” moment. Any super stressed-out human being has known that they feel soothed after eating sugar. However, scientists and nutritionists are excited because perhaps understanding metabolic pathways sensitive to sugar will lead to answers for treating stress-related conditions.

moroccan salad

Carrots, mint, dried fruit.

It seems the human condition is forever chasing the solution to reducing stress levels because, well, stress will kill you (recommended reading: Why Zebras Don’t Get Ulcers). And, unfortunately, so will our most easily abused response to stress, sugar. When you are listening to Pink Floyd on a gloomy May Gray day (as I will admit to now), the inclination is to reach for something comforting. I recommend backing away from the dessert items (even if it is Chia Pudding) and embracing soothing sugars in the form of complex carbohydrates and fiber such as a salad of beans, root veggies, and dried fruit.

Yes, I am being serious. This approach is just as effective without the dreaded sugar hangover along with guilt. Luckily, this comfort food salad gets better with time so make a batch, store in the fridge and break it out for emergencies. All the sweet carbs – garbanzo beans, dried apricots & plums, and carrots – break down getting all mushy and marinated in the cumin, oil, lemon juice, and honey – yum!

Serve tossed with arugula and chopped almonds as a salad or layer it on a romaine leaf (a ala Salmonberry Spread) with avocado and more cayenne. Drink hot mint tea while consuming. Perfection. Here it is…

Dressing: 1 TBSP cumin seeds

1/3 cup extra virgin olive oil

2 TBSP fresh lemon juice

1 tablespoon honey

1/2 tsp sea salt

1/8 tsp cayenne pepper

cumin and oil

Toasted and ground cumin seeds with olive oil.

Salad: 2 cups carrots, sliced whisper thin on a mandolin (shredded works too)

2 cups cooked garbanzo beans (or one 15- ounce can, drained and rinsed)

1/3 cup dried plums, chopped

1/3 cup dried apricots, chopped

1/3 cup fresh mint, torn or chopped

To make the dressing, first toast the cumin seeds in a dry skillet until fragrant and lightly browned, a minute or two. Let cool, and grind to a powder with a mortar and pestle. Yes, this is more work but totally worth it.

In a bowl or jar, whisk together the olive oil, lemon juice, honey, ground cumin, salt, and cayenne pepper. Set aside.

In a medium bowl, combine the carrots, garbanzo beans, dried fruit, mint. Gently toss with dressing until everything is evenly coated and refrigerate. Store for up to 3 days in the fridge.

moroccan carrot salad

Serve on a romaine leaf topped with avocado and cayenne.

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Avo-Kale-Kelp Noodle Salad

In Nutrition, Recipe on June 19, 2013 at 11:03 pm

kelp noodle salad - makingAs the days get hotter and longer, my body is craving cool, raw foods and I find myself drawn to raw kale & kelp noodle salads. This combo certainly works your jaw – both kale and kelp noodles are crunchy and chewy – but the longer you massage and marinate those 2 ingredients in lemon, salt, and a healthy fat like avocado, the more gentle this salad tastes and feels. I will admit that I’m still not totally sold on kelp noodles. I keep trying them in different capacities and I don’t know why. They add almost zero nutritional benefit and very little energy to a meal. Kelp noodles are popular with raw foodies well…b/c they are raw. But since eating raw is about maximizing the nutritional benefit of the food, perhaps raw foodies are just looking to experience a different texture while sticking to the rules of a raw food diet? Not sure, but I keep trying them out anyway. kale & tomato salad

The best part of this salad is the way the avocado, lemon, and salt make a creaming dressing for the kale and kelp noodles. Additional toppings are just icing. Try adding: mangos & sunflower seeds, tomatoes & hemp seeds, nectarines & pine nuts, or  strawberries & sesame seeds. Pairing a sweet fruit with the bitter kale and salty-lemony avocado is a great balance for your palate and will leave you feeling more satisfied…i.e. not craving a dessert!

Ingredients:

1 bunch kale, lacinato or dinosaur

1/2 large avocado

pink Himalayan salt

Meyer lemons, juiced (1 for salad, 1 for soaking noodles, if needed)

1/2 of a bag of kelp noodles, cut into smaller strands

kelp, kale, mango saladDirections: I soak kelp noodles before using them b/c I like them a bit softer. Place in a bowl of water with juice of 1 lemon for 2 – 24hrs. When you are ready to use (soaked or not), cut the noodles into shorter strands using kitchen shears or a knife. Slice kale into skinny strips. Mash the avocado, salt, and lemon juice together. Add the kale to the mashed avocado and massage greens with your hands! After some good massaging, toss in the kelp noodles and massage more. Add diced mango and sunflower seeds. Mix well and enjoy. This salad holds up great for a couple of days in the fridge; however, keep in mind that other fruits may not hold up as well as mango.

Apple-Mint Bean & Grain Salad

In Nutrition, Recipe on May 21, 2013 at 6:19 am
bean & farro salad ingredients

Salad ingredients sans dressing.

I’m kind of on a pink kick these days. I find myself drawn to pink food in pretty jars: pink Himalayan salt, raspberry jam, cactus fruit kombucha. This Sunday, at the La Jolla Open Aire Market, my pink preference seemed to migrate to produce as I chose watermelon radishes and pink lady apples for this recipe.

salt and lemon

Pink Himalayan salt and Meyers lemons.

This delicious salad was served to me while at a friend’s house for dinner otherwise it’s rare for me to attempt  a recipe with this many ingredients. I really like to keep things simple when it comes to healthy eating and I don’t think more is better. This is exactly the kind of recipe I would have skipped while searching for a new idea. Too many ingredients, too many instructions. But…it’s really not so bad and the outcome is fantastic! Do not become overwhelmed by the long list of ingredients in this salad. Besides the prep for radishes and apples, it is actually quite fast and the dressing gets quickly processed – super easy! I used a filet knife when trying to ‘paper thin’ those radishes and almost sliced the tip of my middle finger off!

Crisp, soft, chewy, creamy, bitter, refreshing, filling – the beautiful texture and flavors in this irresistible salad make for a well-balanced meal complete with healthy, whole-grain carbs, plant-based proteins, and ample fat for satiety.

Here is the original recipe which uses cilantro and Greek yogurt instead of my substitution of mint and coconut kefir. Also, avocado doesn’t hold up well overnight and, since this salad just gets better over time, I decided to leave it out.

watermelon radishes

Watermelon radishes.

1 cup pearled farro (or short-grain brown rice, if gluten-free)

1 cup black beans

1 cup cannellini beans

5-6 radishes, sliced paper thin (good luck), then half-mooned

1/2 apple, sliced into matchsticks (the thinner the better), then halved

Salt & Pepper

1/2 Meyers lemon, juiced

Dressing:

bean & farro salad w kale

Served on a bed of marinated kale.

3 TBSP rice vinegar

1/2 Meyers lemon, juiced

1/2 apple, cored

3 TBSP olive oil

Handful of mint

1/4 of a shallot

Pinch of sea salt & fresh-ground black pepper

2 TBSP coconut kefir

Place 1 cup farro and 2.5 cups water in rice cooker. Press ‘cook’ button (I love rice cookers!). Or pot-boil with 3 cups water for about 15-20 mins and drain excess water when done. Drain and rinse beans, if using canned beans. Place beans in large bowl with salt & pepper. Thinly slice apples and radishes. Add radishes to bowl with beans. Place apples in separate bowl with lemon juice. When farro is done, cool in refrigerator. In the meantime, make the dressing by placing all ingredients in the food processor. When farro is cooled, add to large bowl of beans and radishes. Add in the sliced apples, remaining mint leaves, and dressing. Mix well.

Enjoy on a bed of kale (marinated in olive oil, lemon juice, and salt) or wrapped in a romaine leaf or just as it is.

Nutritional Info: 8oz (~1 cup) serving = 288 kcals, 8g fat, 40g total carbs (8g fiber), 8g protein. With 60% carbs, 30% fats, and 10% protein, I think this salad is perfectly balanced.

Chakra Salad

In Nutrition, Recipe on April 18, 2013 at 11:34 pm
photo (42)

Chakra Salad

Springtime is the perfect time to gorge on fresh, sun-soaked vegetables. Raw veggie salads are high in fiber, water, and antioxidants, especially colorful ones like this salad of purple cabbage, red peppers, and carrots. It’s important to dress your salads with healthy monounsaturated oils which allow fat-soluble vitamins (A, D, E, and K) to be fully absorbed and utilized by your body. The fats in this salad come from a perfect combo of nuts, seeds, and avocados. High fiber will keep you feeling full and fats will keep you satisfied. Don’t be shy with the dressing. Its only 30 calories per tablespoon so dress it up and enjoy this power-packed salad that is perfect for hot weather. Sweet, nutty, crispy, crunchy…YUM!

Peanutty Dressing

chakra salad dressing

Sesame oil, tamari, apple cider vinegar, peanut butter.

Whisk together:

1/4 c raw peanut butter + 1/4 c coconut water + 1/2 c apple cider or rice vinegar

Then add:

3 T honey

1 t salt

1 T tamari or Bragg’s liquid aminos

1 T raw sesame oil

Raw Shredded Salad 

(high in vitamins A, C, K, B6, and folate and manganese and phosphorous)

chakra salad ingredients

Purple cabbage, red pepper, green onion, orange carrot.

Toss together:

4 cups purple cabbage – finely shredded

1 red pepper – thinly sliced

5 scallions – green parts, chopped

2 carrots – grated

Top salad with:

raw sunflower seeds

unsweetened coconut flakes

avocado

2 cups salad mix + 1 T coconut + 1 T sunflower seeds + 1/4 diced avocado + 3 T dressing

= 295 calories, 19g of fat, 9g fiber, 16g sugar, and 9g of protein.