Archive for the ‘Salads’ Category
Hi everyone, it is good to be back. Ok so it has been a while since I have posted a recipe. I took a short sabbatical, I had to focus on something else! Did you miss me? Hopefully the saying “absence makes the heart grow fonder” is true!
So summer has finally arrived. Honestly, I feel quite blessed to live in the Northwest considering the surreal heat wave that has blasted the rest of the country (only California, Oregon and Washington have been spared!) We may have less sun but regular moisture is a nice thing to have with global warming wrecking havoc all over the world. But I digress… summer means salads and what is a party without a vegan potato salad? Well, this one is guaranteed to make people talk and come back for seconds! Don’t say anything, just bring it and watch what happens!
I must say that I have been enjoying fresh salads from our garden with all kinds of lettuce, some kale, fresh peas… what a blessing to be able to walk anytime to a patch of fresh fruit and vegetables and harvest our treasures as they make themselves available to us. I have also been craving lately for salads with more sustenance. So I decided to add fresh broccoli, some carrots, some peas even. I also happened to have some oven roasted potatoes I had made for a dinner the day before. So I thought, why not combine them together. Now, since I love chipotle sauce, I decided to try it on it. I can put it on just about everything. Wow! The result was a wonderful rich flavor with crunchy bites… I think that you will love the combination of raw and roasted vegies with a fun chipotle sauce.
INGREDIENTS (for 2-4 people):
1 cup of Broccoli cut in small pieces (top mostly)
1/2 shredded carrots
4 medium potatoes roasted (with rosemary, salt, olive oil)
Fresh peas cut in small pieces
Optional but great complement for color and flavor:
1/2 cup of fresh corn 6-7 sticks of jicama
1 Tbl dried cranberries (for a splash of red and some sweet bites!)
1/4 cup of pine nuts or pumpkin seeds
1 cup of Vegenaise* (vegan mayonnaise)
3 Tbl non-dairy milk
2 Tbl chipotle liquid
dash of salt
Vegenaise is the best tasting vegan mayonnaise on the market. The good news is that if you make a potato salad or coleslaw for a pic-nic, you never have to worry about food poisoning from the mayonnaise because there are no eggs.
If you want to make a chipotle dip, use less non-dairy milk. If you want to make salad dressing add more.
You can use more chipotle if you like it more spicy. Taste and add accordingly. Chipotle usually comes in small cans and can be found in the Mexican section of most grocery stores. I pour the chipotle in a small ziploc bag and freeze it since I only need a small amount. A little goes a long way. Make sure to double the recipe because it will go very quickly!
Bon appétit everyone !
Every now and then, I feel like having a tuna salad or a tuna melt. But how could I make a tuna melt without tuna? Very easily, actually. And I never have to worry about bones, mercury poisoning, innocent dolphins being caught and killed as collateral damage from the large nets that are used to capture tuna! At the rate we are raping the oceans, there won’t be any left very soon! So making mock tuna is a win, win, win!
One of my favorite way to make it, is to use chick peas because it gives a nice rich texture and flavor. You get all the good protein and none of the saturated fat that usually comes with it. And I guaranty that everyone that tries it, will love it and ask for seconds. So make plenty, it keeps well!
INGREDIENTS for +4 people
2 cans of chick peas (or prepare yourself the day before)
1/2 cup vegenaise (eggless mayonnaise)
2/3 cup minced celery
1/3 cup minced dill pickle (not sweet relish!)
¼ cup nutritional yeast flakes
2 green onions, minced
2 teaspoon soy sauce
1 teaspoon kelp powder*
1 tbl capers (optional)
salt and pepper to taste
*Kelp powder and all seaweeds are so good for you. You will need some for this salad if you want it to taste like the ocean but not so fishy! You can use other seaweed if you don’t have kelp. A good place to find it is at Whole Foods in their bulk section or in the Asian section of your local grocery store (most carry a mix of seaweed, toasted sesame seeds) or in Asian stores where you will find a greater selection and much lower prices!
The key to making mock tuna salad when using garbanzo beans is to create a mixture that resembles real tuna salad. To accomplish this I use a potato masher instead of a food processor. The risk you run if you use a food processor is to end up with something that looks more like hummus than tuna. Not that hummus isn’t delicious but it isn’t what we are making today!
- Start rinsing the chick peas under water and pour into a large bowl.
- Start mashing them with the potato masher. It will take a minute or so to go through the 2 cans. The goal is not to pulverize everything but to end up with something you cannot identify as chick peas. So look for whole beans and go for it.
- Add the Vegenaise, the celery, the relish and mix with a wooden spoon.
- Add the remaining ingredients, mix some more.
- Taste, see if you need salt and pepper.
- It is ready to enjoy at this point.
- If you want to scoop on top of a salad (like on the photo) I would refrigerate it for 30mn. Same for a sandwich.
If you want to make a vegan tuna grilled sandwich, you can make it immediately. Toast some bread, spoon the tuna on it, sprinkle with some Daya cheese, cover with a lid and let it melt for a few minutes on medium heat or just put in the oven.
What about a vegan ‘tuna’ casserole? Actually for the tuna casserole, I would use tvp instead of chick peas but that’s me!
The fun never ends!
Who said, you can’t have your tuna and eat it too?
I just did!
I was trying to find a translation for this salad and couldn’t come up with one that conveyed the meaning of assiète de crudités. A plate of raw vegetables sounds somehow boring and uneventful while the French equivalent is a standard in French restaurants, showcasing the freshness of local produce for customers wanting a light dish with lots of flavor and nutrition.
Vegetables abound in our garden this time of the year. It is an explosion of life force, colors, textures and scents (and also weeds!) What a blessings to take a trip in our backyard and bring back a mountain of fresh greens, tomatoes and wild herbs.
One of our favorite dish for a quick but satisfying lunch or dinner is to do a nice spread of fresh vegetables served with some warm bread and some form of protein.
There are so many advantages to growing your food, one of them is that you don’t have to worry about pesticides, herbicides and others nasty chemicals they are tipically dowsed with. A simple rinse and quick check for slugs is all that is required. They do love to nest in small folds, so you have to inspect the merchandise closely. Some of the other pluses is that you get to take a walk, commune with the elements, thank Mother nature for the abundance she has blessed us with, take deep breaths, listen to the sounds, marvel at newly found treasures burried under deep foliage (a yound egplant, clumps of cherry tomatoes, a baby zucchini or a flower…) look up and watch the birds in the trees. Life is sweet when we take the time to count our blessings.
Tomatoes (roma, cherry, red, orange etc.)
Lettuce Kale (curley, Russian etc.)
Fresh chives, basil leaves, Mint leaves
Dash of salt,
Extra virgin olive oil
French bread or herb crackers
Any other vegetable you have on hand.
The arrangement is really up to you.
- I usually place a few slices of lettuce, kale and any other wild greens I happen to find on the bottom of the plate.
- Make thin slices of tomatoes, spreading them on the plate. Sprinkle with a dash of find sea salt. Then sprinkle some balsamic vinegar over it, then a little extra virgin olive oil.
- Slice some of the Teese mozarella vegan cheese. Place a slice over each tomato slice.
- Chop a few basil leaves and garnish over the slices. That was the hardest part of this salad.
- Toast slices of French bread or just serve with crackers. I love Wasa crackers, rosemary crackers… they have less calories and are packed with flavor.
* Teese offers the most amazing vegan cheese on the market today.
For this recipe, use the soft mozarella version. It is moist, slices well, has a subtle flavor and makes the perfect replacement.
One little package makes plenty of slices, depending on how thick you cut them, you can easily make 10 to 15. The price is even comparable to the dairy version, without the calories, the hormones, the fat and more importantly, the abject cruelty dairy cows are subjected to their whole lives. What’s not to like, really!
With the plethora of fresh vegetables available this time of the year in our own gardens, why not indulge in a healthy salad, bursting with colors, textures, flavors and nutrition?
Fresh corn is available in stores at the moment (choose organic over conventional since most of the corn grown today is genetically modified to feed cattles and farm animals).
One of my favorite addition for this healthy salad is mung Bean sprouts. It is one of the easiest thing to sprout. You can’t mess it up regardless of the temperature, even if you don’t rinse them twice a day as it is usually required for other types of seeds or beans. They also keep refrigerated for almost a week.
Mung beans sprouts are crunchy and produce a slight nutty flavor, making them a perfect addition to most salads and wraps.
They may seem small and plain but don’t let this fool you. They pack a lot of nutrition in every bite. 1 cup of raw mung beans contains 3 grams of protein. It is an excellent source of folate (vitamin B for DNA and blood cells) and manganese, a mineral essential for a healthy metabolism and bone formation.
1-2 cups of mung bean sprouts
1 cup fresh corn kernels
1/3 cup of diced red onion
1/2 cup fresh or blanched green beans
1/2 diced avocado
1 grated carrots
2 Tbl pine nuts (optional)
2 Tbl grated coconut powder (unsweetened) optional
Fresh mint or coriander leaves
I usually don’t buy salad dressing because I have been disappointed by most of them and because they always add all kind of weird stuff to make it thick. Since it only takes less than a minute to make it why not?
2 Tbl olive oil
1 Tbl balsamic vinegar
1 tsp lemon
1 Tbl nutritional yeast
salt, pepper to taste
By the way, this salad tastes even better if refrigerated over night.
I used the leftover to make a wrap with collard leaves from my garden. Talk about fresh!
Why not take coleslaw, an all-American favorite, spice it up a little and create a ligther version? You will have an explosion of flavors that will make the traditional version a boring distant memory. Use red cabbage for a beautiful display of colors. Here is how:
1/2 Red and 1/2 green cabbage finely chopped
1/2 cup fresh spearmint or a mix of other mint leaves
3 Tbl vegenaise
1 Tbl cider vinegar
1 tsp dry sweetener
dash of salt
1/2 cup fresh spinach
- In a food processor, chop the cabbage until it is fine.
- Roughly chop the mint
- In a small bowl, mix the Vegenaise*, the vinegar, the sugar and the salt.
- Toss the cabbage and mint with the dressing.
- Make a bed with the spinach leaves and spoon the coleslaw.
*Vegenaise is the best eggless mayonnaise.
Summer is almost here so it is a good time to increase the amount fresh foods, salads in our diet. I have grown kale for many years and because of its hardiness have enjoyed it all year around. Several of my favorites, Russian Red and Scotch curly kale are great for salads. Dinosaur kale works great steamed or in stews. Don’t take my word for it, try it out.
Kale is the star of the dark-green leafy vegetables family.
It is so easy to grow that everyone should have a patch with some in their garden. If you don’t have space or time to grow some, get some at your local farmer’s market. Make sure to wash it well to remove any dirt.
Is Kale a superfood? You bet it is.
It is rich in manganese, iron, copper, calcium, vitamin C, vitamin B1, B2, B6 and E. A daily portion of kale gives you a massive 192% of your daily vitamin A needs and 89% of your daily vitamin C requirements (helps reduce free radicals, inflammatory diseases, arthritis and asthma. That’s impressive.
Kale belongs to the brassica family (cauliflower, collars greens and broccoli), known for its powerful anti cancerous and antioxidant properties.
Wait, it is also rich in fiber so that it prevents and reduces clogging of arteries, stabilizes blood sugars (great for diabetics) and relieves constipation and diarrhea.
WAYS TO EAT KALE:
In your morning shake (Frozen banana, fruit juice, berries, protein powder…)
1) As a salad
3) As chips
Harvest from the garden
As a Salad:
Because it is quite fibrous, use lemon juice with a little sea salt and olive oil to tenderize it overnight.
If you don’t have time, you can use wooden spoons and bruise the kale when tossing the kale with the lemon dressing. Now, I don’t believe in harming anything in life, but a little kale bruising is as far as I would go to make it tender and tasty.
Basic salad dressing:
Juice from 1 lemon
1 Tbl olive oil
1 Tbl flax seed oil
1 Tbl nutritional yeast
To add some omega 3, add some flax seed oil to the dressing
Mince some garlic and a little olive oil.
Chop some of your favorite kale, add to the garlic.
Sprinkle with a little salt.
Forget commercial processed chips and make your own healthy version packed with nutrition.
Preheat your oven to 350F.
Wash your hands.
Cut of the stem and tear off a large bunch of curly kale into small pieces.
Spread the pieces onto a baking sheet making sure that they don’t overlap.
Bake for 12 to 15 minutes until they are crispy.
Remove from oven and put into a large bowl.
Drizzle 2 Tbl of olive oil, 2 Tbl of nutritional yeast and 1/2 teaspoon of salt (you can use garlic powder too).
Toss gently with your hands
Keeps in an airtight container at room temperature. But do not refrigerate.
Slice firm tofu and pat dry in a clean cotton towel.
Coat the tofu in some arrowroot or cornstarch with a little salt and garlic powder.
Pan fry the tofu in a little oil until crisp. Flip each side.
Sprinkle some soy sauce towards the end.
You can also grate fresh ginger to the soy sauce for additional flavoring.
Serve the salad and place the braised tofu on top.
Et voilà !
In honor of the courageous people of Japan, I wanted to feature a seaweed salad. It is said that Japanese people have eaten sea vegetables for more than 10,000 years.
Most seaweed, because it comes from the ocean offers the broadest spectrum of minerals of any food. It also contain a large range of amino acids and numerous trace minerals like zinc, chromium, tin, boron, and bismuth, that are largely non-existent in today’s food. Seaweed is a food that is also rich in lignans, which are known to help protect against cancer and inflammation.
This being said, seaweed is a bit of an acquired taste. My first encounter was with sushi, but when I discovered this salad, it was both amazing and a little intense. Now, I love it. I can feel the minerals being absorbed by my body as I eat it. Forget popping mineral tablets, go for the seaweed salad instead! There is nothing better than eating foods in their wholesome symbiotic natural state. No drug can ever reproduce that without messing up something else in the process! That is one of the biggest problem of Western medicine/pharmaceuticals drugs and all of their harmful side effects. That is from the patient standpoint and not so much for the drug companies because they have to keep on producing more drugs to fix new problems the previous drug created! Come to think of it, is rather crafty!
3/4 oz. dried wakame seaweed
1 tbsp. sesame oil
1 tbsp. soy sauce
1 tsp. sugar
1 tsp. ground white sesame seeds
1 tsp freshly grated ginger (optional)
WASHING THE SEAWEED:
Dried wakame is preserved in salted water (see photo below). Because of it, it looks a little greyish. So you will need to soak the seaweed in a bowl of warm water for 10 minutes or more until it is soft. Drain, then squeeze out excess water. Wash wakame under cold water well and drain. If wakame is uncut, cut into 1/2-inch-wide strips. The thinner the better because the rehydrated seaweed will have a chewing quality to it but you don’t want too much of it.
A loving thought for Japan
PUTTING IT TOGETHER
Combine all the ingredients and lowly add the sesame oil. Whisk dressing together and add to the seaweed.Mix well and chill for an hour
NUTRITIONAL VALUE per serving:
Wakame is a good source of protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Niacin, Pantothenic Acid and Phosphorus, and a very good source of Riboflavin, Folate, Calcium, Iron, Magnesium, Copper and Manganese.
Here is the breakdown:
36.0 of IU vitamin A
19.6 mcg folate
18.8 mgTotal Omega-3 fatty acids
NOTE: Because it comes from the ocean, wakame is high in sodium, so if you have high blood pressure, consume small amounts. Washing it well, will remove a good part of the salt.
This is what the package I use looks like, but there are other brands available. You can buy it at natural food stores or an Asian grocery stores (at a cheaper price).
In the mood for a happy salad? Why not try a tostada salad? It is fresh, nourishing with an explosion of flavors and textures. I used fresh kale and romaine but you can use romaine only. If you use kale (curley especially), you may want to chop it smaller and use a little lemon juice to tenderize it because it is bulky and chewy. But it is totally worth it because it is packed with lots of minerals (calcium, magnesium, potassium), vitamin A, C and K and even protein. It grows all year around so look for it or even better grow it yourself.
1 head of romaine lettuce (per person) and/or
4-6 fresh kale leaves
1/2 cup of pumpkin seeds
1 tomato chopped and seeded
1/2 avocado slices
1/2 cup of beans rinced per person (I used white beans on the photo)
1/2 cucumber peeled and sliced
Large round Corn tortilla chips for the shell
Tortilla chips to mix with the salad
1 green, red or even better orange bell pepper diced
2-4 radishes chopped (optional)
1 cup of corn kernels
1/2 cup of mild chiles (fresh or canned)
DRESSING: (for 2 people)
2 Tbl vegenaise (eggless mayonaise)
3 Tbl salsa
1 Tbl lemon juice
1 Tbl olive oil
1/4 cup of chopped fresh cilantro
Salt & pepper to tastePUTTING IT TOGETHER:
- Wash and dry the kale or the romaine lettuce.
- If you are using canned beans, wash and rince them well.
- Drizzle some of the olive oil on the beans with a little sea salt.
- Prepare the salad dressing minus the remaining of the olive oil.
- Chop the romaine lettuce and/or the kale.
- In a large bowl combine the chopped tomatoes, the pumpkin seeds, the cucumber and other chopped vegetables. Pour the dressing and mix well.
- Lay a large round tortilla on the bottom of each plate.
- Spoon some of the beans on the tortilla, then serve the salad part.
- Crush some corn tortilla chips and sprinkle over the salad.
I was first introduced to this special dish at last year’s Thanksgiving potluck. One of our girlfriend made it and we all asked for the recipe it was so unique and delicate.It is such an original way to eat winter root vegetables without glazing them in lots of sugar!
Especially around the holidays in the US! I can’t handle so much sweet personnally. It features parsnips, a not so well known root vegetable, yet so exquisite in flavoring. It also has sweet potatoes and beets which give the dish, its rich red color. The salad keeps well in the refrigerator and tastes even better the next day. The root vegetables are not boiled but just roasted so they will keep all their nutrients.Ingredients:
2 large sweet potatoes
2 medium beets
1 Tbl rosemary
1 Tbl olive oil
1/4 cup of pecans or walnuts (optional)
1/4 cup of dried cranberries
2 scallions sliced
1 Tbl Dijon mustard
1/4 cup of white or cidar vinegar
1 Tbl vegan mayonnaise (optional)
1 tsp sugar (any othersweetener will do)
1 tsp cumin
1/4 cup olive oil
Salt and pepperPREPARATION:
- Preheat oven to 400F
- Peel and chop the parsnips and sweet potatoes. In a salad bowl, mix a few table spoons of olive oil, a little salt and some crushed rosemary.
- You can add more herbs if you want, like garlic or thyme etc, it is up to you but don’t get too carried away.
- Mix the parsnip and sweet potatoes in the oil. Trim the beets and individually wrap them into aluminum foil.
- Pour the parsnip onto a lightly oiled cookie tray and place the beets in the oven. Bake for 45mn.
- Remove from the oven and let cool off. Be careful not to burn your fingers when opening the foil around the beets. I ran the beets under cold water to remove the skin and cool them off faster.
- Cut the beets into cubes.
- Mix all the ingredients of the dressing except for the olive oil. Add the oil slowly and whisk to emulsify the dressing.
- Pour the root vegetable into a large salad bowl, pour the dressing over it and mix. Add the nuts and dried cranberry at the end.
- The salad can be eaten warm or cold. Both are delicious. Garnish with a little parsley or some chives for extra flavoring and green contrast.
This is such a great way to enjoy root vegetables this winter! You can try other root vegetables with the same recipe like rutabaga.Bon Appétit