Archives for category: salads

IMAG0225This recipe was my attempt to replicate the kale salad found at my local whole foods market. It isn’t exactly the same, but it is pretty good! I find that the salad is best if allowed to sit refrigerated overnight.

Ingredients:

1 bunch of kale, washed and chopped (about 8 cups)

2 tbsp tahini

3 tbsp nutritional yeast

1 tbsp olive oil

2 tsp sesame oil

2 tbsp apple cider vinegar

juice of 1/2 lemon

1 tbsp soy sauce (or tamari)

1-3 cloves garlic, crushed

enough water to reach desired consistency

Directions:

For the dressing, stir together all ingredients, except the kale and water. Add water to the dressing until the desired consistency is reached (about the thickness of a creamy dressing). Coat the kale with the dressing. Enjoy!

Nutrition (per 1/8 of the recipe or 1 cup):

  • Calories: 92
  • Protein: 4.5 g
  • Fat: 5.3 g
  • Carbs: 10 g
  • Fibre: 2.7 g

 

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salad dressingA couple of weeks ago I posted a salad and dressing recipe challenge. Here are my three favorite dressing submissions. I hope you enjoy them as much as I did!  Let me know what your favorite is and stay tuned for the salad recipes.Creamy Basil Powerhouse Dressing
-Rachel, Creston BC

  • 3/4 cup Greek Yogurt
  • 1/4 good olive oil mayonaisse
  • 2 tsp. red wine vinegar (or any other wine vinegar of your choice)
  • 1 Tbsp. honey
  • 1 clove galic, finely minced
  • 1 1/2 cups fresh basil leaves, loosely packed
  • Salt & pepper to taste
Put all the ingredients in the blender or food processor until pureed (and a gorgeous green colour!). Allow flavours to “mingle” a few hours before serving. You can use this dressing on any salad but it is particularly awesome on potato or pasta salads.

Lemon Herb Dressing
-Meghan, Sunshine Coast BC

  • 1 lemon, zest and juice
  • ¼ of a preserved lemon, rinsed and chopped (optional but delicious)
  • 1-2 Tbs miso
  • 1-2 Tbs tahini
  • 2 tsp honey
  • 2 Tbs vinegar (eg. apple cider, white balsamic, white wine or rice wine vinegar)
  • 4 Tbs olive oil
  • 1 garlic clove (optional)
  • 1/4 – 1/2 cup chopped fresh herbs (e.g. Parsley, cilantro, basil, thyme, mint) (optional)

Place everything in a blender (I use a hand blender), except herbs if using and puree until smooth. Add herbs and blend again. Thin with water if necessary. Taste and add more oil, vinegar or honey depending on your preference.

Maple Balsamic Dressing (from the Whitewater Cookbook)
Naomi, Nanaimo BC

  • 1 tbsp maple syrup
  • 2 tbsp balsamic vinegar
  • 1 tbsp soy sauce
  • 1 clove garlic, crushed
  • 1 tbsp sesame oil
  • 1 tsp pepper
  • 1/2 cup olive oil

Whisk all ingredients together in a bowl. Enjoy!

Feta watermelon saladjpg

It seems like an odd combination, but this salad is surprisingly delicious.

Ingredients:

2 cups cubed watermelon

2 tbsp chopped fresh mint

2 tbsp fresh lemon juice

2 tsp olive oil

1/4 cup crumbled feta

fresh black pepper

Directions:

Combine all ingredients together in a bowl. That’s it! Serves 4.

Nutrition (per serving or 1/4 of the recipe):

  • Calories: 70
  • Carbs: 6.7 g
  • Protein: 1.8 g
  • Fat: 4.5 g
  • Fibre: 0 g

beet endive apple saladThis salad makes a refreshing side dish for a summer barbecue. Beets are high in fibre and folate, endives are rich in vitamin A and apples are a source of vitamin C.

Ingredients:

2 medium-sized beets, peeled and cut into matchsticks

1 medium apple, peeled, cored and cut into matchsticks

1 cup thinly sliced endive

1 tablespoon olive oil

2 tablespoons red wine vinegar

1/2 teaspoon honey

salt and pepper to taste

Directions:

Toss the vegetables together in a medium-sized bowl. In a small bowl, whisk the olive oil, vinegar, honey, salt and pepper. Pour the dressing over the vegetables and toss to coat. Serves 4.

Nutrition (per serving, or 1/4 of the recipe):

  • Calories: 90
  • Carbs: 14 g
  • Protein: 1.2 g
  • Fat: 3.7 g
  • Fibre: 3.2 g
  • Folate: 22% DV

Kale saladIf you have never tried raw kale, then here is your chance! I borrowed this recipe from Chef John on foodwishes.com, which might be my new favourite recipe site (check it out; you won’t be disappointed).

Salad ingredients:

1 head green kale, washed and chopped
1 persimmon, sliced
1 apple, sliced thin
2 seedless oranges, cut into segments (aka supremes)
1/4 cup chopped almonds

Dressing ingredients:

1/2 tsp dijon mustard
1 tsp orange zest
1/2 tsp cumin
2 tsp orange juice
2 tbsp rice vinegar (or white wine, apple cider, or sherry vinegar)
3 tbsp olive oil
salt and pepper to taste

Directions:

Place the kale, fruit and almonds in a large bowl. Shake the dressing ingredients in a jar, or whisk together in a small bowl. Toss the salad with the dressing. Serves 4.

Nutrition (per serving or 1/4 of the recipe):

  • Calories: 234
  • Carbs: 25 g
  • Protein: 5 g
  • Fat: 14 g
  • Fibre: 5 g
  • Vitamin C: 250% DV
  • Iron: 14% DV
  • Calcium: 17% DV
  • Vitamin A: 86% DV

Use this flavourful dressing on shredded cabbage to create and Asian slaw, or simply toss with your favourite salad.

Ingredients:

2 tbsp whole grain mustard

2 tbsp apple cider or white wine vinegar

3 tbsp olive oil

1 tbsp sesame oil

Salt and pepper to taste

Directions:

Whisk all ingredients together in a small bowl or shake in a plastic squeeze bottle or jar. Makes 1/2 cup of dressing.

Nutrition (per 1 tbsp):

  • Calories: 65
  • Carbs: 0.2 g
  • Protein: 0 g
  • Fat: 7 g

 

This is an easy, refreshing, nutritious and colourful salad. 

Ingredients:

2 cups cooked quinoa (from 2/3 cup dry–click here for cooking instructions)

1 cup cooked black beans (rinsed if canned)

1 cup cooked corn kernels

1/2 cup chopped bell pepper

3/4 cup chopped tomatoes

2 scallions, chopped

1/2 cup chopped cilantro

juice of one lime (about 1/4 cup)

1 tbsp red wine vinegar

2 tbsp olive oil

1/4 tsp salt

1 tsp cumin

Directions:

In a medium-sized bowl, stir together the quinoa, beans, corn, vegetables and cilantro. In a small bowl, whisk together the lime juice, vinegar, oil, salt and cumin. Pour the lime mixture over the quinoa mixture and stir to coat. Makes 5 cups.

Nutrition (per 1/5th of the recipe or 1 cup):

  • Calories: 215
  • Carbs: 31 g
  • Protein: 7.7 g
  • Fat: 7.6 g
  • Fibre: 6 g
  • Iron: 2.1 g (7% DV)
  • Vitamin C: 22 mg (37% DV)
  • Folate: 114 mcg (29% DV)

This is a recipe that I created for the BC Association of Farmer’s Market website. It is a great way to make use of fresh raspberries while they are in season.

Raspberry vinaigrette: (other berries can be substituted)

  • 1/2 cup fresh raspberries
  • 1/2 cup olive oil
  • 3 tablespoons raspberry vinegar or white wine vinegar
  • 1 shallot chopped
  • 1 teaspoon honey, maple syrup, or sugar
  • Salt and pepper

Blend the raspberries, vinegar, shallot and honey in a blender or food processor. Slowly blend in the oil to make a dressing of a smooth consistency. Add salt and pepper to taste. Makes about 1 cup of dressing.

The Vegetables, Cheese, and Nuts:

  • greens of choice, washed and chopped into bite-sized pieces
  • sliced cucumbers
  • sliced sweet peppers
  • chopped nuts (pecans, cashews, almonds, or hazelnuts)
  • feta cheese, crumbled (soft, un-ripened goat’s cheese also works well)
  • fresh basil

The Chicken:

Chicken cooked in any way works well here. You can grill chicken breasts on the barbeque, bake them in the oven, or fry them with a bit of olive oil. The chicken can be added to the salad warm or cold (cooked chicken can be stored in the fridge 3-4 days, covered).

To bake: Rub boneless, skinless chicken breasts with a bit of olive oil and sprinkle with salt and pepper. Bake at 350°F until cooked (the center will no longer be clear. This will take about 25 minutes depending on the size of the breast). Slice into bite-sized pieces.

The Final Salad:

Toss the greens with a desired amount of raspberry vinaigrette. Add sliced veggies. Top with chicken, sliced veggies, fresh raspberries, feta or goat’s cheese, chopped nuts and chopped fresh basil.

Modify this colorful salad by using pecans instead of almonds or sliced fresh grapes in place of  the dried fruit. For a vegan-friendly version, use extra olive oil instead of the mayonnaise (or use a vegan mayo).

Ingredients:

2 cups chopped broccoli (about 1 head)

1/2 cup shredded carrot

1/4 cup sliced almonds

1/4 cup dried fruit (such as raisins or cranberries)

2 tbsp hemp hearts

2 tsp mayonnaise

1 tsp olive oil

2 tsp apple cider vinegar or lemon juice

1 tsp honey or maple syrup

salt and pepper to taste

Directions:

Mix the broccoli, carrot, almonds, dried fruit and hemp hearts together in a medium sized bowl. In a small dish, mix the mayonnaise, olive oil, vinegar and honey. Add salt and pepper to taste. Add the dressing to the broccoli mixture and stir to coat. Makes about 3 cups of salad.

Nutrition (per 1 cup or 1/3 of the recipe, made with raisins and honey):

  • Calories: 180
  • Carbs: 17 g
  • Protein: 6.2 g
  • Fat: 11 g
  • Fibre: 3.7 g
  • Iron: 1.2 mg (9% DV)
  • Folate: 42 mcg (11% DV)
  • Calcium: 63 mg (6% DV)

 This refreshing salad can be served as a side or incorporated into wraps. For additional protein, add cooked beans or lentils and feta cheese. To make a gluten-free version, use 2 cups cooked quinoa (or another gluten-free grain) in place of the bulghur wheat. (For instructions on cooking quinoa, click here).

Ingredients:

1 cup dry bulghur (cracked wheat)

1 cup boiling water

1 cup chopped cucumber

1 cup chopped tomatoes

4 scallions, sliced

4 tbsp fresh chopped mint (or 2 tsp dried)

1 cup fresh chopped parsley

1 clove garlic, minced (optional)

1/4 cup fresh lemon juice

2 tbsp olive oil

salt and pepper to taste

Directions:

In a medium-sized bowl, pour the boiling water over the bulghur, stir, then cover. Let stand 10-20 minutes or until the water is absorbed.

While the bulghur is soaking, prepare the vegetables for the salad. When the bulghar is ready, stir and let it cool a few minutes. Mix all of the ingredients together and season with salt and pepper. Makes about 4 cups (8 servings).

Nutrition (per 1/2 cup serving, or 1/8 of the recipe):

  • Calories: 80
  • Carbs: 11 g
  • Protein: 2 g
  • Fat: 3.7 g
  • Fibre: 2.7 g