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Post by ZandraJoi on Jun 8, 2020 9:20:19 GMT -5
www.vitacost.com/blog/cooking-recipe/salads-2/chicken-salad-with-creamy-sunflower-seed-dressing.html"The secret to a great salad is in the prep. In this 20-minute dish, sautéed chicken is coated in a creamy sunflower seed butter and avocado oil mayo dressing before being tossed with crisp romaine lettuce and sweet apple pieces. Adding the dressing to the chicken ensures the meat is completely covered with the smooth, homemade sauce. Plus, it keeps the lettuce crisp! The dressing is so simple and satisfying, we think you’ll find yourself adding it to other meals too, like over these black bean burger patties or with this crunchy turmeric chicken tender salad."
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Post by ZandraJoi on Jul 3, 2020 10:43:20 GMT -5
www.deliciousliving.com/recipe/tofu-noodle-salad"In this Tofu Noodle Salad, the tofu is seared over an open flame, turning it meaty and crave-worthy. The crispy edges of the bok choy are also a special treat. For gluten-free noodles, look for soba made with 100 percent buckwheat or use wide brown rice noodles." Dairy free; includes vegetarian & gluten-free options. Ingredients 8 oz dry soba noodles gluten-free, if desired 2-12 oz blocks extra-firm tofu 3 tsp sesame oil divided salt and pepper to taste 12 baby bock choy, halved lengthwise Juice of 1 lime 2 Tbsp low-sodium soy sauce or gluten-free tamari 1 tsp fish sauce (optional) gluten-free, if desired 2 tsp sriracha sauce 2 tsp raw cane sugar 1 shallot, chopped 1 garlic clove, minced 2 medium carrots diagonally cut into 1/2 inch pieces 1/2 cup chopped cilantro 1/3 cup sliced fresh mint 1/3 cup unsalted roasted peanuts Servings 4 People Instructions Cook soba noodles according to package directions; drain and rinse with cold water. Build medium-hot fire in charcoal grill or heat gas grill to medium-high and grease grill grate. Line cutting board with paper towel. Top with tofu and a couple more sheets of paper towel. Place another cutting board or other flat object on top and press gently to extract excess liquid from tofu. Turn tofu blocks on their sides and slice in half lengthwise. Lightly brush tofu with 1/2 tsp sesame oil and season with salt and black pepper, if using. Grill tofu squares until golden and showing grill marks, about 4 minutes per side. Re-move from grill and, when cool enough to handle, slice into 1 inch cubes. Lightly brush bok choy with 1/2 tsp sesame oil. Grill until stalks are tender and leaves begin to darken and turn crispy. In small bowl, whisk together lime juice, soy sauce or tamari, remaining 2 tsp sesame oil, fish sauce (if using), sriracha, sugar, shallot, and garlic. Divide soba noodles among 4 serving plates and top with carrot, tofu, bok choy, cilantro, mint, and peanuts. Drizzle dressing over top. Recipe Notes Tip: A pressing matter Pressing out excess water from tofu allows it to get a better sear on the grill—and that means a whole lot more flavor. Per serving: 611 calories; 41 g protein; 27 g total fat (4 g sat. fat); 55 g total carbohydrates (7 g sugars, 6 g fiber); 638 mg sodium My notes: Make sure it's organic. There's controversy on tofu but for some of us who want to be meat-free, it's a good supplement.
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Post by ZandraJoi on Jul 5, 2020 13:17:38 GMT -5
www.vitacost.com/blog/vegan-chickpea-salad-creamy-dressing"Perfect for your next summer picnic, this refreshing salad features bright colors and Mediterranean flavors. But you’ll mostly love the homemade creamy dill dressing that coats each bite (if you don’t have dill, you can use any herb to make this dairy-free dressing!). Simply pour it over fresh tomatoes, cucumbers, chickpeas and arugula. Chef’s tip: If you’re not a fan of green-colored dressings, peel the zucchinis before blending for a more familiar hue." Ingredients 1 cup chickpeas, cooked* 1/2 medium sweet or purple onion 4 Persian cucumbers 2 cups arugula 60 cherry tomatoes, halved Dressing 1/2 cup fresh dill, chopped, stems removed 4 Tbsp. raw tahini 2 Tbsp. lemon juice (about 1/2 lemon, juiced) 1 Tbsp. capers, in salt 1/4 cup filtered water 2 cups zucchini, roughly chopped (about 1 zucchini) Salt, to taste Directions 1. Chop onion, cucumbers and tomatoes. 2. In bowl, add arugula, chopped vegetables and chickpeas. Set aside. 3. In high-speed blender, combine tahini, lemon juice, capers, water and zucchini. Blend until smooth and creamy. Taste test, and add salt if necessary. 4. Add dill (or desired herb) and blend on very low simply to incorporate. 5. Pour over chopped vegetables and serve. *To cook chickpeas: Soak chickpeas overnight in filtered water. Drain water, and rinse really well. Add chickpeas to a pot of boiling water, and cook until soft (45 minutes to 1 hour).
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Post by ZandraJoi on Jul 8, 2020 13:55:36 GMT -5
www.lakanto.com/blogs/recipes/avocado-cucumber-salad "A refreshing green salad that's perfect as the weather gets warmer. You'll enjoy the crispness of the cucumber mixed with the creaminess of the avocado. The splash of lime and hint of cilantro make it taste like spring." Ingredients: 1 1/2 Medium Cucumbers 2 Avocados 1/4 tsp Kosher salt. 1 tbsp Raw Lime Juice 1/4 cup Cilantro Directions: Cut cucumber into thirds or fourths lengthwise. Then cut each section into fourths. Cut each avocado in half and remove the pit and skin. Dice into 1-inch cubes. Toss cucumbers, avocados, salt, lime juice, and cilantro together in a bowl. Taste and adjust lime and salt to your liking.
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Post by ZandraJoi on Jul 16, 2020 9:39:34 GMT -5
www.vitacost.com/blog/the-best-healthy-salad-recipe "5 Tips for Building Balanced & Satiating Salads Salads are one of the most versatile foods out there, but for some reason they just don’t get the respect they deserve. Sure, you can toss a few handfuls of greens with dressing and call it a day – but you can also enjoy a salad as a meal on its own by choosing unique and colorful ingredients packed with nutrition and flavor. Here’s how, according to Registered Dietitian Michelle Smith: Meal prep Salads are the stars of meal prep and there are multiple ways to incorporate them into your week: Prepare salad ingredients the night before work or school, assemble the meal in the morning and take it to go in a durable food storage container. You can also create a trio of mason jar salads to last you half the week. Balance your bowl Salads have come a long way. You can toss in your favorite foods and/or blend the ingredients with your preferred ethnic cuisine in a way that provides a delicious number of macronutrients, vitamins and minerals. Satisfy both your taste buds and nutritional needs with the following guide: 1. Begin with a base The foundation of your salad should consist of about two cups of vegetables. These don’t necessarily have to be leafy greens. Choose what you love! RD recommendations: Shredded carrots, shredded cabbage, kale, arugula, spinach, romaine lettuce and/or zucchini noodles. 2. Go for whole grains Bulk up your bowl by including whole grains, which adds fiber to the meal to increase feelings of fullness and satiety. Aim for 1/3 to 1/2 cup cooked grains. You can also toss in whole-grain pita chips or organic corn tortillas. Just stick to the serving size. RD recommendations: Barley, quinoa, brown rice, millet, couscous, organic corn chips or organic pita chips. 3. Pick pops of color Top your bowl with colorful, vibrant vegetables that complement the flavors of your meal. Aim for ½ to 1 cup veggies, shooting for at least three different picks. RD recommendations: Artichokes, beets, celery, cucumbers, tomatoes, onions, garlic, peppers, squash, broccoli, cauliflower, sweet potato, corn and mushrooms. 4. Pack in the protein Many tend to miss this piece for the puzzle, which unfortunately makes for a pretty unbalanced entrée salad. Aim for ½ cup beans, 4 oz. tofu or tempeh, ½ cup cooked bean-based pasta or a handful nuts or seeds. RD recommendations: Edamame, chickpeas, black beans, walnuts, almonds, tofu, tempeh, mock meats, bean-based pastas, pumpkin seeds and sunflower seeds. 5. Drizzle with dressing Dressing – it’s the best way to meld all the delicious flavors together! Prepare a homemade dressing (which can be as simple as combining olive oil and vinegar) or a store-bought variety that’s low in sodium and sugar. Lightly drizzle over your ingredients and toss. Avoid drowning your quality add-ins with too much dressing and allow yourself to enjoy the individual textures and flavors that make up your salad. Making your own dressings also allows you to add other foods such as spices and herbs to enhance the taste of your meal. Fresh cilantro, a dash of cumin, pieces of roasted garlic or a healthy helping of nutritional yeast. RD recommendations: Salsa, hummus, olive oil and apple cider vinegar and/or lemon juice."
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Post by ZandraJoi on Aug 25, 2020 20:12:07 GMT -5
www.motherearthnews.com/real-food/seasonal-recipes/salads-for-supper-zm0z20jjzbut “Make Salads for Supper If you can’t take the heat in the kitchen, create fresh salads instead for a cool, healthy summertime meal. It used to be that when one of my kids asked, “What’s for dinner?” I’d grab a basket and say, “Let’s see what the garden has to offer.” Generally, I knew what the garden had to offer, be it beans, tomatoes, zucchini, or salad greens. I could count on my boy to snack on as much as, or more than, what he put in the basket. That was OK by me — better to fill up on green beans than on crackers. But the ritual of going to the garden to harvest supper, well, that’s one of the joys of summer. What isn’t a joy for me is the heat. I don’t like it. And I don’t like to work in a hot kitchen. So my summer meal planning involves lots of main-dish salads. Often, I’ll cook the protein or grains that round out the salad in advance, before the kitchen heats up in the afternoon sun. Then, supper is simply tossed together or arranged on a platter as a composed salad. Although a world of dressing choices are available, I tend to go light — meaning high-quality extra-virgin olive oil, and either freshly squeezed lemon juice (never bottled) or a high-quality vinegar. The olive oil doesn’t have to be expensive, but it does have to be extra-virgin, stored in a dark bottle, and bought recently; oil that’s over a year old should be tossed out. Sure, you can make cheesy or creamy dressings, but I prefer those for winter salads. The exception, of course, is a Caesar salad topped with grilled salmon or chicken. That makes a great salad year-round, and you’re likely to find it on the menu of every American bistro you frequent. For most of these salads, I add the oil and lemon juice or vinegar, as well as the herbs, directly to the salad, rather than dirtying an extra bowl to mix them. Cleanup for these recipes should be quick. For a main-dish salad, start with a base of either greens, pasta, or grains. Greens can be tricky if you’re only thinking in terms of lettuce fresh from the garden, because lettuce will fail you (that is, bolt) in the heat. To extend the harvest, stagger the planting, harvest young, plant in the shade, and choose bolt-resistant lettuces. Many crisphead lettuces and red oak leaf types are bolt-resistant. Consider other greens as well. Baby bok choy works as a lettuce replacement, as do baby kale, radicchio, and baby chard. For a grain salad, choose whole grains for maximum nutrition and interest. For me, farro, spelt, and wheat berries rank high in terms of nutty flavor and chewy texture. Farro and spelt are ancient forms of wheat. Quinoa is actually a seed in the same family as spinach, but it has grain-like qualities and is exceptionally high in protein, making it a great choice for a vegetarian salad. To cook these grains, simmer them in water and hold them in the refrigerator for a few days. The cooking time for each grain will vary depending on its age; the older the grain, the longer the cooking time. With farro and barley, look for pearled versions that cook faster than the whole grains; wheat berries should be soaked overnight. Because you want the salad to serve as a main dish, consider adding a protein that’ll satisfy. Here’s where the grill is particularly handy; fire it up outside and keep the kitchen cool. Meat, fish, and chicken can be grilled and served at room temperature on top of a bed of greens and vegetables. And don’t forget eggs. A couple of poached eggs or barely hard-cooked eggs per person served atop a salad adds a delicious counterpart to the veggies and just the right amount of protein. For a vegetarian main dish, nothing is faster or easier than adding a cup or two of cooked beans. Nuts add protein and crunch. For both protein and flavor, add cheese, such as crumbles of fresh goat cheese or feta cheese, creamy burrata or mozzarella, or shaved Parmesan. From the supermarket, I can usually buy high-quality smoked fish that’ll keep nicely in the fridge or freezer for a special salad supper. And there’s always rotisserie chicken, which makes a lovely addition to a salad. But of course, my favorite part about creating salads is harvesting ingredients from the garden. As you make the following recipes, note which fresh foods your garden can provide for these healthy dishes. “What can I whip up with cucumbers, tomatoes, carrots, and green beans?”” My notes: Includes some recipes.
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Post by ZandraJoi on Aug 30, 2020 8:50:56 GMT -5
www.vitacost.com/blog/fresh-herb-tomato-farro-salad "Fresh Herb & Tomato Farro Salad This feel-good dish has everything you could want in a salad: diverse textures, flawless pairing of flavors and plenty of nutritional benefits. With its complex, nutty taste, the farro pairs perfectly with cherry tomatoes, and the balsamic vinaigrette becomes more flavorful the longer it sits (so feel free to make it ahead of time). Though it’s perfect over a bed of greens, as a side, or under tender grilled chicken, we usually prefer to enjoy a bowl on its own." Fresh Herb & Tomato Farro Salad Prep Time 10 minutes Cook Time 30 minutes Total Time 40 minutes Servings 4 Calories 419 kcal Author Kyra Williams Ingredients 2 cups vegetable stock 2 cups water 10 oz. dry farro 1 lb. cherry tomatoes halved 1/2 sweet onion chopped 1/4 cup fresh chives chopped 1/4 cup fresh parsley finely chopped 1 clove garlic minced 2 Tbsp. balsamic vinegar 1/4 cup olive oil 2-1/2 tsp. kosher salt 1/4 tsp. ground black pepper Instructions In medium saucepan over high heat, combine water, vegetable stock, farro and 2 teaspoons salt; bring to boil. Reduce heat to medium-low; simmer until farro is done, about 30 minutes. Drain well; transfer to large bowl to cool. Toss in tomatoes, onion, chives and parsley. In small bowl, whisk together garlic, vinegar, olive oil, 1/2 teaspoon salt, and pepper. Pour over salad; stir. Serve immediately or store in refrigerator.
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