Blog

Category

Currently showing posts tagged salad

  • Simple Summer CSA Veggie Salads: Easy Detox Salad + Easy Cabbage Slaw

    Happy summer to you! It is in full swing: hot, humid and relentless feelings of just wanting to lay on the couch in front of a fan with a good book. The past month of July has been pretty decent in WI, but the weather has finally started to be like it should be here-essentially like an armpit. So enter lazy meals requiring minimal effort, leftovers for the next day, and ingredeints that won't weigh you down! 

    Despite my intense craving to make a batch of chocolate chip cookies (stress....I blame you!!), I made this super easy "detox" salad. Yes, I know our bodies do a pretty darn good job of detoxifying and filtering nasty things we are exposed to every day, but sometimes, it feels great to eat food that makes you feel lighter and healthier (especially during the summer and stressful times!). Our CSA has brought us some amazing broccoli and napa cabbage, and last week, my Mom surprised me with some really beautiful cauliflower with purple tones to it! Way to feed the broke grad student daughter, Mom!! The week previous, she gave me a literal grocery bag full of bok choi. I can feel the love!!

    The detox salad below features broccoli, cauliflower, carrots, sunflower seeds and currants (or raisins). The original recipe calls for any herbs you'd like, but this time, I left them out. Partially because I have other plans for my parsley, and otherwise because I feel that the flavors of the brassica and fresh carrots are standouts on their own. They don't really need any boost, besides from a hefty squeeze of lemon and some sea salt. 

    The recipe also calls for kelp. Don't fret if you don't have it, it is entirely optional. However, sea vegetables are rich sources of iodine, can be used as a lower sodium alternative to salt, and other minerals such as calcium. Iodine intake is important for our thyroids, and research suggests helps mental function, energy levels, and bone health. So really, maybe try some kelp? The product here is the one I recently purchased. I have been sprinkling it here and there on my savory foods. It has an earthy flavor, but is not super noticeable unless you go really heavy handed with it. 

    The cabbage slaw below, also featuring a fellow brassica veggie, is likewise super simple. It is crunchy, tangy, kinda sweet, and refreshing! My boyfriend's mom makes a similar slaw, so used that as the inspiration. I think I did pretty good, considering no recipe to work with! I used a giant head of napa cabbage from our CSA, and loved the mild cabbage flavor it has. However, feel free to use regular green or white cabbage. Not sure how red would work, but assume that the heartier texture may impact the results-but feel free to try it! For a peanut-free version, I used toasted sunflower seeds, but you can easily substitue peanut if you'd like. 

    Try these refreshing and easy salads as a side for a meal, a main component to a salad, or up the protein content with some of your favorite tofu or tempeh. Or, you could enjoy with some hummus! I mean, don't we dip raw carrots, broccoli and cauliflower in our hummus anyways? I rest my case! 

    Note: I toasted my sunflower seeds for the recipes below since I love the flavor of toasted sunflower seeds; the nuttiness really pairs well with the strong flavored veggies here! For the detox salad, I used only currants for the recipe, but the original calls for a combo of raisins and currants, so please you what you'd like or have around. 



    Detox Salad // vegan, gluten-free, nut-free, oil-free, sugar-free // makes about 8-10 cups //

    • 1 small to medium head broccoli, trimmed of leaves and big stems
    • 1 small to medium head cauliflower, trimmed of leaves and big stems
    • 2 large or 3 smaller carrots
    • 4-6 TB lemon juice
    • 1/2-1 tsp sea salt
    • 1/2 cup sunflower seeds, optionally toasted
    • 1/2 to 1 cup raisins or currants
    • Optional: fresh herbs, such as parsley, to taste
    • Optional: 1-3 tsp kelp granules, or other sea vegetable

    1. Wash and trim all your veggies. Using a food processor (or you can chop by hand), process smallish pieces of the broccoli, cauliflower and carrots until medium-fine textured. 

    2. In a large bowl, toss the veggies with the remaining ingredients. Taste for seasoning, and adjust as necessary. Salad will last 4-5 days in a covered container in the fridge. Serve with you favorite hummus, or other protein source and some greens for a light, energizing meal. 



    Cabbage Slaw // vegan, gluten-free, nut-free, refined sugar-free // makes about 4 cups //

    • 1 medium to large head napa cabbage
    • 2-3 stalks celery
    • 1 1/2 TB sesame oil or toasted sesame oil
    • 2 tsp sugar, agave nectar, maple syrup or honey 
    • pinch sea salt
    • 1 1/2 TB rice vinegar or apple cider vinegar
    • 1 1/2 TB soy sauce, tamari or liquid aminos (or whatever soy sauce product you use!)
    • 1/2 cup unsalted sesame seeds (or roughly chopped peanuts), toasted

    1. Toast the peanuts or sunflower seeds. Set aside to cool.

    2. Discard any rough leaves on the cabbage. With a sharp knife, cut into very thin ribbons. You can cut these in half to make the pieces shorter if desired. Place in a colander, and wash with cold water. Drain and allow to dry. Wash the celery, and then cut each stalk in half lengthwise. Chop into thin pieces.

    3. In a large bowl, mix together the remaining ingredients for the dressing, and taste for you preference. Adjust as you see fit. Add all the cabbage, sunflower seeds and the celery. Toss thoroughly to coat everything with the dressing. You can enjoy right away, or allow this to sit up to 3 days in the fridge in a covered container. 



  • Spring Forward: Lemon Quinoa + Roasted Asparagus Salad (+ optional easiest way to roast beets!)

    The sun has been shining, I have been running outside (dodging huge lake-like puddles) and a wave of freshness is settling in! Or maybe those are the super gusty, salty, sandy winds I get pelted with while outside? Well, in either case, the snow is almost gone and everyone seems to be a bit happier around here! People are outside, the bros are drinking on their roofs and porches on campus, the shorts and tank-tops are starting to show up, and icy sidewalks are hopefully no more! So what does that mean? Lighter, refreshing food! Not that I don't love the comforting foods of winter, but I am certainly ready for fresh spring produce...like now. Come on CSA box...!! Is it time to pick strawberries yet??

    To celebrate the warm weather, I picked up a few bunches of beautiful aspargus the other day. They looked so fresh and green-and were surprisingly thin and tender! I have been on a roasted veggie kick, since a few steamed veggie incidents the past few weeks resulted in mush...ew. Roasting vegetables is sooo easy, delicous, and versatile. You can toss them into a grain, a huge salad, pasta, or even puree them into a sauce (garlic, roasted red pepper and almonds with some olive oil is my favorite so far). For this lighter, but still delicious and filling salad, I roasted asparagus and sweet potato, and piled it on a bed of lemon-spiked quinoa and peppery arugula. I topped it with the classic lemon-tahini dressing (never gets old!), and toasted pepitas for crunch. Oh, and I was glad I did. I think you will be too, so get to it! 

    If you don't have sweet potatoes or aren't in the mood, try substituing with some sweet roasted beets. Equally as simple and delicious...and any leftover beets can be used in my Just Beet It Smoothie (recipe in this post!). There is a how-to roast beets in the simplest way possible at the bottom of the post. Any leftover lemon-tahini dressing is so tasty on celery, carrots and red pepper slices for a great snack, too. You can also add slices of avocado, too! Cheers to spring!!



    Roasted Vegetable Salad with Lemon Quinoa and Creamy Lemon-Tahini Dressing // makes enough for 4 large entree or 6 small side salads// vegan; gluten-free; sugar-free; soy-free; paleo friendly

    Roasted Veggies:

    • 1 or 2 bunches asparagus cut into 1" pieces
    • 1 large or 2 medium sweet potatoes, 1/2" cubes
    • 1-2 TB or a good drizzle of olive oil or melted virgin coconut oil
    • Pinch of sea salt

    Quinoa:

    • 1 cups red or tri-colored quinoa, rinsed well
    • 1 1/3 cups water or vegetable stock
    • 3/4 cup raw pepitas, toasted if desired
    • 1 TB olive oil
    • 2-4 cloves garlic, minced
    • Zest (optional) and Juice of 1/2 lemon, or to taste
    • 1/2 cup (about 1/2 large bunch) parsley, chopped medium-fine
    • Salt and Pepper to taste

    Dressing:

    • 1/4 cup tahini
    • 1/4 cup water 
    • 2 TB olive oil
    • 2 TB nutritional yeast (optional, but really recommended)
    • 1/4 cup lemon juice
    • 1 large clove garlic
    • salt to taste
    • optional: 1/2-1 tsp maple syrup or agave (takes the edge off the raw garlic)

    Salad:

    • 4-6 cups arugula (or spinach, thinly sliced kale, red romaine or any combo thereof)
    • Optional add-ins: additional pepitas, sliced avocado, roasted beets (see below for easy how-to!)

    Start by roasting your sweet potatoes and asparagus:

    1. Pre-heat oven to 425F and line sheet tray with parchment
    2. Start by trimming the woody-ends of the asparagus. A trick: take a spear, hold at bottom and top, and bend it until it breaks. Where the woody end snaps off is where you want to cut the rest of the spears. Cut the trimmed spears into ~1” pieces. Place on sheet tray, and toss with a drizzle of olive oil and a pinch of salt. Roast asparagus for 8-11 minutes until tender, fragrant but not burnt. Take asparagus out, and transfer to a container.
    3. Turn heat down to 400F for the sweet potatoes, and use the same sheet tray as the asparagus.
    4. If desired, peel the sweet potato. If not, then be sure to wash the skin with a vegetable brush and trim any rough-looking pieces or hairs. Cut the sweet potato into ½” cubes. Toss the sweet potato with a drizzle of olive oil and pinch of salt.
    5. Roast the sweet potatoes for ~35-45 minutes. Turn once mid-way through. They should be golden and tender-taste a few pieces and roast until they are to your liking.
    6. Cool to room temperature, then store a container with a lid-either the same as the asparagus, or a different one.

    While the veggies roast, make the quinoa:

    1. Rinse the quinoa well-it has a natural soapy-coating that is astringent if eaten. You may do this in the cooking pan, OR with a fine-mesh sieve.
    2. Add quinoa and water, cover with lid, and bring to simmer on medium-high then turn down to low. Cook for ~20-25 minutes until water is all absorbed, then turn heat off and allow to sit for ~10 minutes.
    3. Add to a large bowl or container. Fluff with a fork, then add the remaining ingredients (to toaste pepitas, add to a small pan and toast over medium heat until brown, fragrant and starting to pop). Taste for seasoning and adjust salt, pepper, lemon and olive oil if needed. To store, simply cover when cool.

    At the end, make the dressing

    1. Put everything for the dressing into a blender or food processor, and blend until smooth. If needed, add more water by the TB to help blend. Taste, adjust seasonings as desired.
    2. Store in a glass container with a lid.

    Assembly Tips:

    • You can mix the quinoa and roasted veggies, but I recommend keeping the dressing and greens separate to avoid wilting.
    • Simply top a large bed of greens with the quinoa, veggies and dressing—then enjoy! You can pre-portion out the quinoa, greens and dressing, or just assemble the night before…or just right before you eat it! I like to add sliced avocado right before eating, or you can slice a cado in half, and wrap it up to-go. Slice and scoop out right before eating to prevent browning. 
    • Adjust salt + pepper as you eat, and feel free to sprinkle on additional pepitas too. Adding avocado is also a nice way to beef-up this salad.
    • Adding roasted beets is great as well, and you'll have your oven on anyways. See bottom of post for how-to roast beets in the simplest way....ever!


    Here is how to cut sweet potatoes into 1/2" dice: first, chop the potato in half. Then, cut each half into 3  slices. With those slices, cut into sticks 1/2" thick, then chop those up into cubes. Viola! 

    Toss cubes in olive or melted coconut oil and pinch of salt, and roast until tender and golden:

    To trim the asparagus, simply take one stalk and bend it to find where the woody end begins. Use that stalk as a template for the rest, trimming the bunch while still secured for quick and easy chopping:

    Toss the asparagus pieces in olive oil or melted coconut oil and a pinch of sea salt, then roast!

    The remaining pieces of roasted asparagus. It was so good, we ended up eating the majority of the pan before I could manage to take a picture! You'll have waaaay more than 1/2 cup :)

    The quinoa! What can't this pseudo-grain not do? Granola, salads, soup...oh my! The 10 minute waiting pierod at the end of cooking, I find, helps the last of the water get all absorbed. 

    Everything all lined-up for salad making. You can store all of these separately, and assemble as needed, or make a few big-ass salads for eating right away-your call! 

    The dressing. This stuff is seriously delicious! Try it on raw veggies for a snack.

    The key to this creamy dressing is the lemon-it really helps cut the richness of the tanini, and it is a good excuse to use any vintage citrus reemers, too:

    Note: for the quinoa, I only added ~2TB chopped parsley as mine went south while hibernating in the fridge. I really do recommend the full 1/2 cup because parsley is just that awesome (and really good for you, too).

    The finished product, along with some cut up roasted beets (see below for how to roast!). A seriously delicous and nutritous salad that will keep you going through all of your springtime antics!

    So tasty and light...you'll want to go on a picnic in the brown crunchy...erm I mean green...midwestern March grass!



    Optional: how to roast and prep beets! You can use these for any salad, smoothie or just eating plain with some sea salt and olive oil. Yum!

    step 1: wash your beets! They did grown in the dirt afterall...I like to use a vegetable brush to really get all the grit out. Trim off any gnarly ends and long root tips.

    step 3: wrap beets in aluminum foil, and make sure they are secure. Pretend that you are wrapping a gift for yourself! The beets will need to steam in this package. Roast at 400F until a fork or knife is easily inserted into each beet, about 35-55 minutes, but this really depends on how large the beets are.

    step 4: allow to cool, and then under running water, simply peel the skins away using your fingertips. Naked beets!!

    step 5: store as-is, or chop up. You can freeze the beets whole or chopped. Refrigerated beets will last ~4-6 days, and frozen will last ~2 months.