Archives for posts with tag: olive oil

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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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

roasted root vegetablesRoasted root vegetables are a more colorful and nutritious alternative to mashed potatoes. They are simple to make and are a rich source of nutrients including vitamin A, vitamin C and fibre.

Ingredients:

2 sweet potatoes (orange or white), peeled and chopped

4 carrots, peeled and chopped

3 medium sized potatoes, chopped

3 beets, peeled and chopped

2 parsnips, peeled and chopped

6 cloves garlic, peeled and halved

4 shallots, halved, or one small onion, chopped in large pieces

2 tbsp olive or vegetable oil

1 tbsp rosemary

1/2 tsp each salt and pepper

Directions:

Place all vegetables in a bowl. Vegetables should be chopped into 3/4 inch (2 cm) pieces. Toss with oil, rosemary, salt and pepper. Place on a large rimmed baking sheet. Roast in a 400°F oven until tender and browned (about 40 minutes). Stir once or twice during cooking. Serves 8.

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

  • Calories: 130
  • Carbs: 25 g
  • Protein: 2.5 g
  • Fat: 2 g
  • Fibre: 4 g

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 recipe was adapted from the “Reebar Modern Food Cookbook.” White beans give hummus a much creamier texture than chick peas and roasted garlic provides a mellower flavour than raw. 

Ingredients:

2 cans (15 ounces each) white kidney or cannellini beans, drained and rinsed

2 garlic bulbs

Juice of one lemon

4 tbsp fresh chopped sage (or 2 tsp dried)

1/4 cup pine nuts, toasted (if you leave out the pine nuts, it is still good)

1 tsp salt

3 tbsp olive oil

1/4 – 1/2 cup water

Directions:

To make roasted garlic: Cut off the top of a garlic bulb. Pour a bit of olive oil into over the exposed cloves and wrap the bulb in tinfoil. Cook at 400°F for 20-30 minutes until the cloves are soft and a sweet, garlicky aroma wafts from the oven (check periodically). Allow to cool.

Hummus: Squeeze the roasted garlic flesh from the skins. Blend all of the ingredients (except water) together in a blender or food processor. Add water until a desired consistency is reached. Refrigerate for up to 3 days. Makes about 2 cups.

Nutrition (per 1/8th of the recipe, or about 1/4 cup):

  • Calories: 145
  • Carbs: 12 g
  • Protein: 4.6 g
  • Fat: 8.5 g
  • Fibre: 3.2 g


Making your own salad dressings, rather than buying them pre-made, is cheaper and potentially healthier, as you are in control of exactly what goes into them.  

Here are a few of my favourite dressings. For most of them, the only tools you need are measuring cups, measuring spoons, and a plastic squeeze bottle or glass jar. To help you decide on the best choice of vegetable oil to use, see my post on cooking oils

Maple Balsamic Dressing:

  • 1/4 cup balsamic vinegar
  • 1/2 cup oil (olive, canola, or oil of your choosing)
  • 2-3 teaspoons maple syrup, sugar, or honey
  • 1/2 teaspoon yellow or dijon mustard (to emulsify the oil and vinegar)
  • 1/4 teaspoon freshly ground black pepper

Shake the ingredients together in a bottle, or whisk by hand. Makes 3/4 cups of dressing.

Miso Sesame Dressing:

  • 1/3 cup light miso paste (check the ingredients if you are gluten-intolerant. Some are made with wheat, some with rice)
  • 1/4 cup  water
  • 1 tablespoon sugar
  • 2 tablespoons apple cider vinegar, white wine vinegar, or rice wine vinegar
  • 2 teaspoons light soy sauce (choose a gluten-free version if necessary)
  • 2 tablespoons peanut oil
  • 1 teaspoon sesame oil
  • pinch of ground ginger

Dissolve the miso paste in the water. Add the remaining ingredients and shake together in a bottle, or whisk by hand. Makes 3/4 cups of dressing.

Lemon Vinaigrette:

  • 1/4 cup freshly squeezed lemon juice (from 1 1/2 medium lemons)
  • 1/2 teaspoon Dijon mustard (to emulsify the oil and lemon juice)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup oil (olive, canola, or oil of your choosing)
  • 1 tsp sugar, honey, or maple syrup (optional)

Shake ingredients together in a bottle, or whisk by hand.  Makes 3/4 cups of dressing.

Try this dressing on: Seafood salad with lemon vinaigrette, apricots, and fresh herbs.

Raspberry Vinaigrette: (you will need a blender or food processor for this one)

  • 1/2 cup fresh (or thawed from frozen) raspberries
  • 3 tablespoons raspberry vinegar, apple cider vinegar, or white wine vinegar
  • 1 shallot, chopped
  • 1 teaspoon honey, maple syrup, or sugar
  • 1/2 cup olive or canola oil
  • 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.

Try this dressing on: Chicken, feta, and raspberry salad

Click here for more salad dressings.