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Jane's 'Pea' licious Salad

‘Pea’licious Salad

Happy spring! I am sitting on my front porch, newly swept and ready for summer, enjoying a beautiful sunny Santa Fe morning. While I was away for three months in England, I found it difficult at times to eat healthy. Actually, almost all the time. I also became addicted to sugar again. Yes, addicted! (Do you know that the part of our brain that lights up with cocaine use is the very same part that lights up when you eat sugar? Yeah, that’s right, sugar is addictive and destructive.) I also packed on the pounds, felt lousy and even depressed. Then the health coach started putting two and two together and realized that my diet was doing me in and I better listen to what I tell people every day, “what you eat makes a difference in how you feel!” So I quit sugar, cold turkey and within three days, the brain fog lifted, the bad thoughts left and I started feeling like my old self. I also tried to find the healthiest item on the menu when eating out and to be mindful when cooking in our flat. When I returned home a few weeks later, I went back to a total nutritarian lifestyle and I’ve lost 11 pounds in two and a half weeks, and I feel great. I’m convicted now. I could not have seen more clearly the night and day difference between how I feel when on a nutritarian diet vs. a sugar laden, nutrient poor diet. (And BTW, my lady friends of a certain age, I suffered terrible hot flashes during my detour of bad eating, but when I stopped the sugar, the hot flashes went to almost nothing, and since I returned to total nutritarian, I’ve not suffered a single one. Yes, what you eat is that powerful!) Now, on to the fun!

This is a recipe I adapted from the seasonal A’peas’ment salad at Viniagrette: A Salad Bistro, here in Santa Fe. Nutrient dense and delicious!

Jane's 'Pea' licious Salad
munchy, crunchy, taste explosion

‘Pea’licious Salad

'Pea' licious Salad
Author: 
Recipe type: Salad
Cuisine: American
Prep time: 
Total time: 
Serves: 2
 
This nutrient dense salad will fill you up and delight your tastebuds
Ingredients
  • One head Romaine lettuce, chopped
  • ½ package chopped sugar snap peas
  • ½ cup julienned radishes
  • ½ cup julienned jicama
  • 1 cup chopped red pepper
  • ¼ cup chopped mint leaves
  • black sesame seeds
  • dressing:
  • ½ cup raw pistachio nuts
  • ½ cup chopped mint leaves
  • 2 cloves garlic
  • 2 scallions, chopped
  • ¼ - ½ cup unsweetened almond milk
  • 2 Tbs. lemongrass mint white balsamic OR 2 Tbs. lemon juice
  • 2 Tbs. champagne vinegar
  • 1 Tbs. nutritional yeast
  • black pepper to taste
Instructions
  1. Chop all salad ingredients and toss in large salad bowl
  2. Place all dressing ingredients in blender or food processor starting with ¼ c. almond milk
  3. Add more milk to desired consistency
  4. Sprinkle salad with black sesame seeds
  5. Serves 2 for a full meal or 4-6 as side salad

 

Give this salad a try! Interested in the Nutritarian lifestyle? Read The End of Dieting: How to live for life, by Dr. Joel Fuhrman and if you need a coach to help you through the transition, check out my health coaching packages. 

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Peace and JOY!

Friday-Foodie

Friday Foodie: Kidney Bean and Pomegranate Salad

Friday Foodie: Kidney Bean and Pomegranate Salad

It’s Friday Foodie Time! It’s Friday Foodie Time! Let’s cook and have some wine, It’s Friday Foodie Time! (Some of you are old enough to know the tune this might be sung to. Everyone else, just make up your own.)

So here’s a super quick salad recipe my sister sent me from Azerbaijan. (Say what? A country that used to be part of the Soviet Union. Next to Turkey and Iran. She lives in Baku.)

Azeri Kidney Bean Salad

This is super simple and can be eaten on it’s own or piled on some greens of some kind. I think it would be really great with arugula. Beans are highly nutritious, but get a bad rap because of their gas producing ways, but if you eat beans on a regular basis (one cup a day is what you should aim for) and keep your gut cleared out by eating plenty of healthy fiber, the gas will be little and the aroma non-exisistent. Really! What’s so great about beans? They are starch resistant, good for the heart and should be part of any diabetics diet. Dr. Joel Fuhrman explains it all here. So here’s your recipe. Enjoy!

Friday Foodie: Kidney Bean and Pomegranate Salad
Author: 
Recipe type: Salad
Cuisine: Azeri
Prep time: 
Total time: 
Serves: 2
 
A quick kidney bean salad. High in antioxidants and fiber.
Ingredients
  • 1 can kidney beans; rinsed
  • ¼ + pomegranate seeds
  • 2 Tbs. chopped red onion
  • 2 Tbs. chopped cilantro and/or mint
  • 1 tsp balsamic vinegar (a white is nice in this salad)
  • ½ tsp olive oil
  • substitute: chopped tart orange slices for pomegranate seeds
Instructions
  1. Mix all ingredients in a bowl.
  2. Can be eaten alone or served on salad greens like arugula.

 

Friday Foodie Minute: Avocado and Tomato Salad

Friday Foodie Minute: Avocado and Tomato Salad

This salad takes not much more than a minute to throw together, yet is incredibly delicious. The avocado makes it rich enough to eat for a meal or divide up into side salads for several. Use cherry tomatoes cut in half or slices of a really great meaty tomato. Try it with cilantro and ancho fruit vinegar, or basil and balsamic. Whichever you choose, this is a great salad that is easy and quick to prepare. Hope you will give it a go!

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Friday-Foodie

Friday Foodie: Raw Corn and Radish Salad

Friday Foodie: Raw Corn and Radish Salad with spicy lime dressing

I adapted this delicious recipe from Food and Wine, by Nick Fauchald. The original recipe called for too much oil in my opinion, so I adjusted it back and added some Ancho Fruit Vinegar which I found at Oleaceae here in Santa Fe. But don’t worry, they are online too and believe me, even if you find this pricey, it is so worth it! Next week I will share another recipe using this same vinegar. Hope you will give this recipe a try!

 

Friday Foodie: Raw Corn and Radish Salad
Author: 
Recipe type: Salads, raw
Cuisine: American
Prep time: 
Total time: 
Serves: 8
 
Raw corn and radishes, parsley and red onion, dressed in a spicy jalapeno dressing, make this a great late summer salad for anyone.
Ingredients
  • DRESSING:
  • 2 Tbs fresh lime juice
  • 1 small jalapeño, seeded with veins removed, and finely chopped
  • 1½ tsps raw honey
  • ¼ tsp cumin
  • 2 tsps canola oil
  • 2 Tbs ancho fruit vinegar or rice vinegar or white balsamic
  • salt and pepper
  • SALAD
  • 4 ears of corn, kernels removed
  • 8-10 small radishes, halved and thinly sliced
  • ½ c chopped flat leaf parsley
  • ½ c chopped red onion
Instructions
  1. Place dressing ingredients in blender and blend.
  2. Place all other ingredients in salad bowl.
  3. Toss.
  4. Pour dressing over salad and toss again.

 

Friday-Foodie

Friday Foodie: Quinoa Salad with Apples, Walnuts and Mint

Friday Foodie Quinoa Salad with Apples, Walnuts and Mint is a great mix of crispiness  and popping flavors. The above picture shows the layers of color before tossing. I seem to have failed to take a final picture, but this gives you the essence of this light, tasty, easy to prepare salad.

Start with 1 1/2 cups quinoa, prepared according to package instructions. I made mine in the rice cooker on the white rice setting. I made it a day ahead so it would already be cooled.

I used already sliced apples and then simply chopped them up into small, bite size pieces.

The walnuts did not need further chopping.

I like this frozen roasted corn, as it is easy to throw into any dish. No need to defrost. By the time the salad is ready to be tossed, the corn will be defrosted. If frozen roasted is unavailable, either roast a cob and remove or use any frozen corn. It does not have to be roasted. Do not use canned.

This celery was in the bottom of the drawer on its last leg, but still crunchy and this salad was a good way to use it up. I cut into long strips, as above, then chop.

This kale is quite young and tender. Avoid the big heavy leaves as they will not be as tender. If that is all that is available, cut the amount to 1/4 cup instead of 1/2 and chop into small pieces.

Aren’t red peppers just beautiful! I love the color and they always seem so juicy.

This is just a few sprigs of the mint leaves I had. Sadly, kind of blurry. The mint adds the refreshing pop that makes this salad so delicious.

This salad was inspired by a salad I ate at the Flying Star a few weeks ago. I almost didn’t order it, as it sounded like such an odd combination, but it truly is delicious. I dressed the salad with pomegranate balsamic, but I have included a recipe for a pomegranate vinaigrette that could be used. I hope you will give this a try. This salad kept nicely for 4-5 days, so it is a great choice to fix ahead and have ready for a sack lunch. Quinoa provides a protein punch that satiates and keeps you feeling full. This could also be served on a bed of mixed greens. Give it a try and enjoy!

Friday Foodie: Quinoa Apple Walnut Salad with Mint
Author: 
Recipe type: Salad
Cuisine: Vegan
Prep time: 
Total time: 
Serves: 4
 
A delicious salad light and crispy salad dressed with Pomegranate Balsamic or an alternative Pomegranate Vinaigrette, recipe following.
Ingredients
  • 1 ½ cups quinoa prepared following package instructions
  • ¾ cup chopped apples (use a tart apple, no need to peel)
  • ½ cup chopped walnuts
  • ½ cup roasted corn kernels (frozen is fine)
  • ½ cup chopped celery
  • ½ - 1 cup chopped baby kale leaves
  • ½ cup chopped red pepper
  • ½ cup chopped mint leaves (or less if preferred)
  • ¼ cup Pomegranate Balsamic
Instructions
  1. Place all ingredients, except balsamic, in a large salad bowl.
  2. Toss until well combined.
  3. Pour balsamic across salad and toss until ingredients are moistened.
  4. May be served on a bed of lettuce greens.
  5. Alternative Pomegranate Vinaigrette
  6. I cup of POM or other 100% pomegranate juice (read the label)
  7. ½ tsp of sugar
  8. ½ tsp of salt
  9. tsps high quality balsamic
  10. tsp high quality olive oil (optional)
  11. Bring the juice to a boil.
  12. Turn down heat and reduce the liquid to about ⅓ – ½ cup.
  13. Remove from heat.
  14. Stir in remaining ingredients until sugar and salt are dissolved.
  15. Allow to cool.
  16. Dress salad with desired amount.

 

Prevent Diabetes Program Diets are available here! Contact jane@janeannthompson.com

Friday-Foodie

Friday Foodie: Carrot and Jicama Salad

I feel like I’m cheating posting a recipe that is so simple I hardly think of it as a recipe. But it is delicious and a great way to top off a salad. I got the idea from a book I recently read, Tender at the Bone, by Ruth Reichl. She makes mention of going to Northern Africa and being served grated carrots that had been mixed with orange flower water.

carrot and jicama

I thought it sounded so refreshing, but I decided to add jicama (an edible tuber, grown in Central America. The ‘j’ is silent so it is pronounced ‘hicama’)

carrot, jicama and golden raisins

and golden raisins, though Thompson raisins would be fine too. Jicama (nutritional info here) has a sweet, light, refreshing flavor. If you’ve never tried one before, give it a go.

As for orange flower water, this is a distillation of orange flower blossoms and adds just a flowery hint to a dish. It does not take much to be too much, so go easy!

carrot, jicama with orange flower water

I then piled this up on my salad for work! Delicious! I’ve also eaten this by itself, and it is just as tasty.

carrot and jicama salad

I generally top a green salad with a few drops of oil and a few teaspoons of a high quality balsamic. Give this topper a try. Enjoy!

Friday Foodie: Carrot and Jicama Salad
Author: 
Recipe type: salad
Cuisine: Mixed
Prep time: 
Total time: 
Serves: 2-4
 
This is a light, healthy, salad topper made of carrots, jicama, golden raisins and orange flower water.
Ingredients
  • 1 large carrot, peeled and grated
  • 1 inch slice of jicama, peeled and grated
  • 3 Tbs. golden raisins, or Thompson raisins
  • ⅛ tsp orange blossom water
Instructions
  1. Mix grated carrot and jicama together
  2. Add raisins
  3. Toss with orange flower water

 

Haricots Verts, bagged

Friday Foodie: Haricots Vert Salad with chèvre and walnuts (vegan version included)

I recently returned from France where I had lots of great food. One of my favorite salads in France is Salade au Chèvre Chaud. This is a salad with goat cheese either wrapped in phyllo and baked, breaded and baked, or toast points with goat cheese broiled. The last one I had was in a bistro on a Sunday afternoon in Paris. And it was over the top with smoked duck, lots of toasty goat cheese and a salad that included haricots verts. This is what it looked like.

Salade au Chèvre Chaud

You can just make out the haricots verts there at the bottom. If you can’t tell yet, they are a French green bean and I have always loved them, but had never had them in a salad. They were a delicious addition. After all the rich food in France and then coming home to Thanksgiving, I have been craving vegetable rich dishes so came up with my own version of a salad that incorporates Haricots Verts. I have had this numerous times this week already. I hope you enjoy as much as I do!

Haricots Verts, bagged

Bring a pot of water to a boil. Add a bag of these bad boys and 1/2 tsp of salt. Boil about four minutes or until bright green. Don’t over cook them. Remove to a ice water bath or run continuous cold water over them to cool. Then place in refrigerator until completely chilled. I did mine first thing in the morning and then left in the refrigerator till I made my salad that evening.

Mixed baby salad greens

Pile some mixed baby salad greens in a bowl.

Organic Pea Shoots

Throw on a pile of organic pea shoots. Sprouts of any kind would also work.

Haricots Verts on bed of mixed baby salad greens

Top with a large handful of Haricots Verts.

Wintered cherry tomato plant

Pick some tomatoes off your wintered cherry tomato plant and slice in half. (What? You don’t winter your tomato plants? I learned about this last year and have done it successfully two years in a row now. Just uproot your cherry tomato plant [you can do this with others if you have the room] and put the root ball in a plastic bag. Allow plant to hang down and pick as they ripen. I have had mine inside since third week in October before the first freeze and I’m still picking.)

Lemon Balsamic dressing on salad

This is what mine looked like with the tomatoes and my homemade salad dressing. If you are vegan, add some walnuts and dressing and your ready to go. If not…

Haricots Verts salad with feta and walnuts

add a little crumbled chèvre (or feta) as well. I think this would also be good with shredded carrots, which I think I will try today. Use your favorite dressing or try this one I came up with for my salad.

Enjoy!

Friday Foodie: Haricots Vert Salad with Lemon Balsamic Dressing
Author: 
Recipe type: Salad
Cuisine: Semi-French
Prep time: 
Total time: 
Serves: 4-6
 
This dressing would be delicious on any salad, but is especially good with Haricots Verts.
Ingredients
  • 1 Tbs minced shallots
  • 1 clove garlic, minced
  • 1 tsp Dijon mustard
  • 2 Tbs cider vinegar
  • 2 Tbs fresh lemon juice (juice of one lemon generally)
  • ¼ c high quality balsamic
  • ¼ c sunflower oil
  • 1½ tsp thyme leaves, chopped
  • ¼ tsp salt
  • pepper to taste
Instructions
  1. Combine first six ingredients in blender or mini food processor.
  2. With blender or processor running, add oil in a steady stream.
  3. Add thyme, salt and pepper and blend.
  4. Serve.
  5. Can be stored in jar in refrigerator for a week.
  6. Shake before using.

 

Friday Foodie: Southwestern Massaged Kale Salad

Kale

Massaged Kale salads are all over the internet, but I haven’t seen one with a southwestern twist and since New Mexican food is my favorite, I decided to spice up the kale. This is now my all time favorite salad. I can’t get enough of it. And the great thing is, I can make it for dinner and have left overs that last two days. The lime keeps the avocado fresh and the salad just gets tastier. This is a super easy salad to make and I promise, you’ll love it!

Kale

I bought this huge bunch of kale at the grocery store. When it is this big, the leaves and stems are tougher, but will work nonetheless. I bought some much smaller, baby kale at the farmer’s market a few weeks ago, and the tender small leaves were incredible. I plan to grow my own, which will go in the ground next week. Looking forward to making this salad all summer long and coming up with other variations.

Kale

Remove the center stem all the way up the leaf. Then, on a big heavy leaf like this, remove some of the other larger stems as you tear the leaves into bite size pieces.

Kale

Wash the kale and if available, run through a salad spinner to remove any excess water, or pat dry.

Avocado

I used two avocados when making this, as I had already used a third of the kale earlier in the week. When using a big bunch from the grocery, three avocados is appropriate, and the printed recipe indicates this. When I made a salad from the baby kale I bought at the farmer’s market, I used one avocado. Take a look at your proportions to decide and scale down accordingly.

Avocado

Mash the avocado, or not. This is a regular potato masher, but works well with avocado. You can just use your hands and not bother with a masher or fork, if preferred. I’ve done this both ways and either works well.

Mix avocado and kale

Now the fun part begins! Massage all that wonderful avocado bliss into the kale. Rub vigorously and keep going till all the avocado, lime, garlic and salt are rubbed in and the kale has broken down in total submission. The leaves will feel softer and smoother.

massaged Kale

The kale will decrease in volume and become tender from the massage. Then add

cilantro

chopped cilantro and

shallots

chopped shallots. I slice mine super thin, then chop them into large pieces. If desired, a finely chopped jalapeno is fantastic in this salad. (I forgot a picture of the jalapeno, sorry!)

salad

Toss all of this together and serve with a few chopped nuts on top. I would prefer pinons (pine nuts) but I was out and used walnuts instead. They were good too!

roasting walnuts

Small batches of chopped nuts are easily toasted in a skillet on the stove top. Keep a close eye on them and shake the pan often, until slightly toasted.

massaged kale salad

And VOILA, the tastiest, healthiest salad on the planet! Enjoy!

Here is the recipe. For a printable copy, click on the title.

 


5.0 from 1 reviews
Friday Foodie: Southwestern Massaged Kale Salad
Author: 
Recipe type: Salad
Prep time: 
Cook time: 
Total time: 
Serves: 3 large salads or 6 small salads
 
Massaged Kale Salad with a New Mexican Twist
Ingredients
  • One large bunch of fresh kale
  • 2 - 3 small ripe avocados, peeled and chopped or mashed
  • 2 large cloves garlic, minced
  • juice of ½ a lime
  • ¼ - ½ tsp sea salt
  • ¼ c chopped cilantro
  • ½ c chopped shallot
  • 1 small jalapeno, finely chopped (optional)
  • ¼ c chopped nuts or pinons (optional)
Instructions
  1. Remove center stem from kale and any other large stems. Tear into bite size pieces. Rinse and dry.
  2. In a large bowl place avocado, garlic, lime and salt. Add the torn kale leaves and begin to massage the avocado into the kale. Really work it hard. This breaks down the fibers in the leaves and softens them. When all avocado has been incorporated and the leaves are soft and smoother, add the chopped cilantro, shallots and jalapeno if using. Toss and serve. Sprinkle with toasted nuts. This makes three large salads for a meal or six side salads.
Layers of veggies

Friday Foodie: Quinoa Apple Walnut Salad with Mint

Layers of color before tossing. I seem to have failed to take a final picture, but this gives you the essence of this light, tasty, easy to prepare salad.

Layers of veggies

Start with 1 1/2 cups quinoa, prepared according to package instructions. I made mine in the rice cooker on the white rice setting. I made it a day ahead so it would already be cooled.

Sliced Apples

I used already sliced apples and then simply chopped them up into small, bite size pieces.

Walnuts

The walnuts did not need further chopping.

Frozen Corn

I like this frozen roasted corn, as it is easy to throw into any dish. No need to defrost. By the time the salad is ready to be tossed, the corn will be defrosted. If frozen roasted is unavailable, either roast a cob and remove or use any frozen corn. It does not have to be roasted. Do not use canned.

Celery

This celery was in the bottom of the drawer on its last leg, but still crunchy and this salad was a good way to use it up. I cut into long strips, as above, then chop.

Tender Young Kale

This kale is quite young and tender. Avoid the big heavy leaves as they will not be as tender. If that is all that is available, cut the amount to 1/4 cup instead of 1/2 and chop into small pieces.

Red Peppers

Aren’t red peppers just beautiful! I love the color and they always seem so juicy.

Mint

This is just a few sprigs of the mint leaves I had. Sadly, kind of blurry. The mint adds the refreshing pop that makes this salad so delicious.

This salad was inspired by a salad I ate at the Flying Star a few weeks ago. I almost didn’t order it, as it sounded like such an odd combination, but it truly is delicious. I dressed the salad with pomegranate balsamic, but I have included a recipe for a pomegranate vinaigrette that could be used. I hope you will give this a try. This salad kept nicely for 4-5 days, so it is a great choice to fix ahead and have ready for a sack lunch. Quinoa provides a protein punch that satiates and keeps you feeling full. This could also be served on a bed of mixed greens. Give it a try and enjoy!

Quinoa Apple Walnut Salad in a Pomegranate Balsamic

1 ½ cups quinoa prepared following package instructions
¾ cup chopped apples (use a tart apple, no need to peel)
½ cup chopped walnuts
½ cup roasted corn kernels (frozen is fine)
½ cup chopped celery
½ – 1 cup chopped baby kale leaves
½ cup chopped red pepper
½ cup chopped mint leaves (or less if preferred)
¼ cup Pomegranate Balsamic

Place all ingredients, except balsamic, in a large salad bowl. Toss until well combined. Pour balsamic across salad and toss until ingredients are moistened.

The mint and apples make this a refreshing salad. This salad could also be dressed with a:

Pomegranate Vinaigrette

1 cup of POM or other 100% pomegranate juice (read the label)
½  tsp of sugar
½ tsp of salt
2 tsps high quality balsamic
1 tsp high quality olive oil (optional)

Bring the juice to a boil. Turn down heat and reduce the liquid to about 1/3 – ½ cup. Remove from heat. Stir in remaining ingredients until sugar and salt are dissolved. Allow to cool. Dress salad with desired amount.

Recipe by Jane Thompson
www.janeannthompson.com