Black Lentil Salad

From www.nutritionaction.com
Photo: Kate Sherwood & Jennifer Urban/CSPI

Serves 4

Black Lentil Salad is a delightful meatless high protein, high fiber meal.

Ingredients:

1 teaspoon lemon zest

2 tablespoons  fresh lemon juice

1 teaspoon Dijon mustard

2 tablespoons minced shallot

2 tablespoons extra-virgin olive oil

½ teaspoon sea salt

2 cups cooked black lentils

1 cup sliced celery

¼ cup chopped walnuts

¼ cup shaved Manchego or Pecorino Romano sheep cheese

Freshly ground black pepper

Instructions:

    • In a large bowl, whisk together the lemon zest, lemon juice, mustard, shallot, oil, and salt.
    • Toss with the lentils, celery, walnuts, and cheese. Season to taste with the pepper.
    • Refrigerate overnight to allow flavors to develop.

Per ¾ cup serving:

Calories: 280

Total fat: 14 g

Carbs: 26 g

Fiber: 12 g

Net Carbs: 14 g

Total sugar: 2 g

Protein: 13 g

By |2021-03-08T11:42:06-06:00March 10th, 2021|General, Recipes|

Beet, Orange, and Avocado Salad

Adapted From The Whole30 Cookbook, pg. 290

Serves 2

2 medium beets

1 tablespoons of melted coconut oil or ghee

1 tablespoon of olive oil

1 tablespoon balsamic vinegar

1 orange, halved, one half zested and juiced,

one half peeled and cut into segments

½ teaspoon salt

¼ teaspoon black pepper

1 avocado, pitted, peeled, and diced

  1. 1. There are numerous ways to cook beets. Pre-cooked beets (e.g. Love Beets brand, organic, vacuum packed) are available in many produce sections in grocery stores. Here is a link to one of the best ways to cook them yourself that avoids both the need to peel them first and also the toxic effects of cooking them in aluminum foil, a popular technique on the internet: https://toriavey.com/wprm_print/44696  .  Steaming works well as does an Instapot.  The easiest way to peel a beet is after it is cooked and slightly cooled. Then use a paper towel to gently rub off the skin.  It comes of easily. Use the coconut oil or ghee if oil is needed during cooking.
  2. 2. Dice the cooked beets into about one inch cubes and place in a serving bowl.
  3. 3. In a smaller bowl, combine 1 tablespoon of quality olive oil with the vinegar, orange juice, salt, and pepper and whisk until combined.
  4. 4. Add the orange segments and the avocado to the beets and drizzle the dressing over them. Sprinkle the orange zest, then toss to coat, and serve.

Note: If you decide to double the recipe for leftover purposes, simply avoid adding the avocado until you are ready to serve it, to avoid browning and mushy avocado.  Adding some microgreens such as pea shoots or frisée, or a few pistachio nuts can add some additional flair, flavor, and texture.

By |2020-08-27T17:00:18-05:00September 13th, 2020|General, Recipes|

Hearts of Palm Salad

HeartsOfPalmSalad

Serves 4

  • 3 Tablespoons of Water
  • 2 Tablespoons of Lime Juice
  • 1 ½ Tablespoons of extra virgin olive oil
  • ¼ teaspoon sea salt
  • ¼ teaspoon fresh ground black pepper
  • 3 Tablespoons sliced scallions
  • 2 Tablespoons fresh cilantro, chopped
  • 14 ounce can or jar of hearts of palm, drained and sliced ½ inch thick
  • 2 small tomatoes, roughly chopped
  • 1 medium avocado, peeled and diced

In a serving bowl, combine water, lime juice, olive oil, salt and pepper. Stir in the chopped scallions and cilantro.

Add in the hearts of palm, tomato and avocado, gently toss and serve

 

From www.weightwatchers.com

 

 

 

 

 

By |2017-05-03T13:28:46-05:00May 3rd, 2017|General, Recipes|

Tarragon String Bean Salad

Serves 4

Salad:

  • 4 cups green beans
  • 1.5 cups of cooked beans (pinto, black, lima, navy, cannellini, or chickpeas)
  • ½ red onion or a few shallots
  • 1 bunch fresh tarragon
  • ½ cup of hazelnuts or almonds, toasted
  • 8 to 10 oz fresh goat feta cheese
  • Freshly ground pepper

Dressing:

  • 3 TBS extra virgin olive oil
  • 1 TBS maple syrup
  • 2 tsp strong mustard
  • 1 TBS organic apple cider vinegar
  • Pinch of sea salt

Directions:
Wash and trim tops of green beans. Steam for 4 to 5 minutes until crispy (do not over steam!). Remove from heat and put in cold water immediately to stop cooking.

Cook second bean selection until soft but not mushy, remove from heat and rinse in cool water. (or use two cans of cooked beans, BPA free, organic, rinse before using)

Make dressing: Combine all ingredients in a jar and shake vigorously.

Place both beans in a large bowl and add all other salad ingredients.

Toss green bean mixture in dressing; season to taste with sea salt and freshly cracked black pepper.

 

Source: Meatless Mondays with Martha Stewart

 

By |2017-03-25T10:02:12-05:00March 25th, 2017|General, Recipes|

Mix & Match Detox Salad

Every ingredient listed is very supportive of the body’s detoxification pathway.  So be creative and choose one or more items from each column to combine in a salad. The greens, veggies and fruit ideally organic and raw. Nuts and seeds ideally raw, or dry roasted.  Fresh pressed, unrefined oils.

 

Greens Veggie Fruit Nuts and Seeds Herbs Oils
Spinach Broccoli Lemon & Juice Flax Garlic Olive
Kale Cabbage Lime & Juice Hemp Turmeric Avocado
Arugula Onion Orange & Juice Pumpkin Oregano Hemp
Swiss Chard Carrots Grapefruit & Juice Chia Peppermint Flax
Beets Berries Walnuts
Broccoli Sprouts
Watercress

 

Here is an example from Worlds Healthiest Foods (www.whf.org):

Serves 4

Looks even prettier with our in-season Texas Pink Grapefruit!

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 pink grapefruit
  • 1 large bunch arugula (about 4 cups)
  • 1 bunch watercress (about 2 cups)
  • 2 TBS coarsely chopped walnuts

Dressing

  • 2 TBS lemon juice
  • 2 tsp honey
  • 2 tsp prepared Dijon mustard
  • 1 TBS extra virgin olive oil
  • salt and cracked black pepper to taste

Directions:

  • Peel grapefruit and cut out each section between the membrane.
  • Prepare arugula by tearing into pieces, washing and drying. Cut off tops of watercress and wash and spin dry along with the arugula. A salad spinner is the best way of doing this.
  • Mix together dressing ingredients, toss with salad greens and grapefruit sections and top with chopped walnuts.

 

 

 

 

By |2017-01-22T13:36:41-06:00January 19th, 2017|General, Recipes|

Greek Cucumber and Arugula Salad

From IowaGirlEats.comarugula geek salad

Serves 4 to 6 as a side salad

 

Salad Ingredients

  • 2 medium cucumbers or 1 English Cucumber, thinly sliced or spiralized
  • 2 cups chopped tomatoes
  • 2 cups baby arugula
  • ½ red onion cut in half, then into thin slices
  • ½ cup pitted Kalamata olives, halved
  • ⅓ cup crumbled goat feta cheese
  • ⅓ cup chopped fresh parsley

Dressing Ingredients

  • ¼ cup first cold pressed olive oil
  • 3 tablespoons fresh lemon juice
  • ½ teaspoon dried oregano
  • ½ teaspoon honey, maple syrup or xylitol (or 4-5 drops of stevia)
  • 1 garlic clove, pressed or minced
  • Salt and pepper to taste

Directions:

  • Combine all salad ingredients in a large bowl.
  • In a mason jar, combine all of the dressing ingredients, whisking or shaking to combine.
  • Pour over salad, toss well and serve.

 

 

 

 

 

 

 

 

 

By |2016-08-24T13:43:50-05:00August 24th, 2016|General, Recipes|
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