Salad

One Pan Mexican Quinoa

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Ingredients:

1 tablespoon olive oil
2 cloves garlic minced
1 jalapeño pepper,  minced
1 cup quinoa
1 cup vegetable broth
1 (15-ounce) can black beans drained and rinsed
2 medium tomatoes, diced
1 cup corn kernels (frozen organic is a good option)
1 teaspoon chili powder
1/2 teaspoon cumin
sea salt and freshly ground black pepper to taste
1 avocado halved, seeded, peeled and diced
juice of 1 lime
2 tablespoons chopped fresh cilantro leaves

 

Heat olive oil in a large skillet over medium heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
Serve immediately and enjoy hot or refrigerate and serve as a cold salad. It’s delicious both ways and a good source of dietary fiber, folate, manganese and magnesium.
Recipe modified from damndelicious.net

Lentil and Black Bean Salad

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Potluck coming up? This high-fiber, high-protein, vegan and gluten-free salad is a crowd pleaser.  It’s easy to make and lasts for days in the fridge.

Salad

1 can (19 oz/540 mL) lentils, drained and rinsed

1 can (19 oz/540 mL) black beans, drained and rinsed

2 cups corn (non-GMO)

1 cup diced red bell peppers

1 cup diced green bell peppers

1 cup diced celery

½ cup chopped green onions

¼ cup chopped fresh parsley

Dressing

¼ cup olive oil 

3 tbsp red wine vinegar

1 tbsp freshly squeezed lemon juice

1 tbsp honey (use maple syrup for vegan)

½ tsp Dijon mustard

Sea salt and freshly ground black pepper to taste

Combine all salad ingredients in a large bowl. Be careful not to smash the beans and lentils.

Whisk together dressing ingredients and pour over salad. Mix well. Add several grinds of black pepper and a pinch or two of sea salt and mix again. Refrigerate at least 4 hours before serving. (Tastes even better if made 1 day ahead.)

Makes about 10 cups salad

Recipe adapted from Janet and Greta Podleski (janetandgreta.com) 

 

Avocado and Black Bean Salad

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This is a delicious, energy boosting salad.

Ingredients:

1 can black beans, rinsed and drained
1/2 cup organic corn
2 avocados, diced
1/4 cup diced red onion
1 cup diced tomato
1/4 cup chopped cilantro
1 clove garlic, minced
juice of 1/2 a lime
3 tablespoons balsamic vinegar
1/3 cup olive oil
salt and pepper to taste

Method:
Mix beans, corn, avocado, onion, tomato and cilantro in a large bowl. In a small bowl or shaker bottle, mix together the vinegar, olive oil, lime juice and garlic. Drizzle over salad using as much dressing as desired and toss until well combined. Add salt and pepper if desired and serve immediately.

Recipe adapted from complete-health-and-happiness.com  

Broccoli Apple Salad

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Ingredients
4 cups fresh broccoli florets, (about 2 medium heads)
½ cup shredded carrots
¼ cup diced red onion
2 large apples, finely chopped 
½ cup pecans, coarsely chopped
½ cup dried unsweetened cranberries
Creamy dressing ingredients:
½ cup mayonnaise
½ cup greek yogurt
2 Tablespoons fresh lemon juice
1 Tablespoon pure maple syrup or raw honey
¼ teaspoon salt
⅛ teaspoon pepper
Method:
In a large bowl combine broccoli, carrots, red onion, apples, pecans, and dried cranberries.
To make the dressing: Whisk together mayonnaise, greek yogurt, lemon juice, sugar, salt and pepper.
Add the dressing to the salad and toss to coat. Chill until ready to serve.

Recipe adapted from therecipecritic.com  

Photo from The Recipe Critic

Chickpea, Cucumber and Avocado Salad

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I love adding chickpeas or garbanzo beans to salads. They’re an excellent source of protein and fiber and they also provide healthy nutrients such as molybdenum, manganese, iron, folate and zinc. Like other beans, chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds with bile (which contains cholesterol) and removes it from the body. Insoluble fiber helps to increase stool bulk, prevent constipation, and help prevent digestive disorders by promoting regularity and a healthy digestive tract. Chickpeas can also keep you full longer, controlling the appetite.

Ingredients

1 can chickpeas drained and rinsed (19 oz.)
1 cucumber (diced)
4 green onions (diced)
1/4 cup parsley (chopped)
1 avocado (diced)
4 cups baby spinach
1/2 cup feta cheese
1 lime (juiced)
1/2 lemon (juiced)
2 tablespoons extra virgin olive oil
sea salt and black pepper (to taste)

Directions

1. Combine chickpeas, cucumber, green onion, parsley, avocado, baby spinach and feta cheese together in a large salad bowl.

2. Drizzle with lime and lemon juice and add the extra virgin olive oil.

3. Toss well until evenly distributed. Divide into bowls and season with sea salt and black pepper to taste. Enjoy!

Recipe from www.mindbodygreen.com 

 

Arugula and Pear Salad With Walnut Vinaigrette

This is a simple and delicious salad. The mild sweetness of pears and the slightly fiery kick of the arugula are a perfect combination. The walnuts provide plenty of heart-healthy monounsaturated fats and are an excellent source of those hard-to-find omega-3 fatty acids in the form of alpha linolenic acid (ALA). Among numerous other benefits, diets rich in ALA have been found to be cardio-protective and provide anti-inflammatory benefits. Continue reading

Sweet Potato Salad

 

Sweet Potato Salad

  • 3 large sweet potatoes, cubed
  • 1/4 cup dried cranberries
  • 1/4 cup sunflower seeds
  • 1/4 cup olive oil or avocado oil + 2 tbsp
  • salt & pepper to taste
  • 3 green onions, finely chopped
  • 1/4 cup pumpkin seeds
  • 2 tbsp balsamic vinegar

Method

1. Preheat oven to 425F

2. Peel and cube your sweet potatoes, making sure they are about the same size, so they cook evenly. ½-1 inch cubes will do it.

3. Drizzle the potatoes with 2 tablespoons olive oil, and toss them with your hands to make sure they are well coated. Spread them out in a single layer on a baking sheet, so they brown and crisp.

4. Bake for 20-30 minutes, checking and giving them a stir halfway through. If you use a stone pan (like from Pampered Chef) there is no need to turn halfway. The final cooking time will depend greatly on the size of your cubes and the efficiency of your oven. The edges should be golden brown, with a crispy edge and a soft interior.

5. Take them out of the oven, sprinkle with salt and pepper and allow to cool.

6. In a large serving bowl, combine sweet potatoes, cranberries, seeds and green onions.

7. Whisk together 1/4 cup olive oil and balsamic vinegar.

8. Pour dressing over potato salad and toss well.

Serves 4-6

* I used a combination of organic dried fruit called “Antioxidant Fusion” that I purchased from Costco. It’s a mixture of dried cranberries, raisins, tart cherries, blueberries and goji berries. It’s excellent in salads or added to trail mix.

Health Benefits of Sweet Potatoes:

Beta-carotne:Orange-coloured sweet potatoes owe their appearance to the carotenoid beta-carotene. As an antioxidant, beta-carotene can help ward off free radicals that damage cells through oxidation, which can speed up aging and inflammation. This antioxidant can help support your immune system, as well as lower your risk of heart disease and cancer.

Baking sweet potatoes improves the bioavailability of beta-carotene, making the antioxidant more accessible to your body. Since beta-carotene is fat-soluble, this recipe combines them with a healthy fat (olive oil) to promote optimum nutrient absorption.

Vitamin A: Beta-carotene can be converted into retinol or Vitamin A by your body. One medium sweet potato provides your body with the complete recommended daily allowance of vitamin A. Vitamin A contributes to skin and eye health.

Vitamin C: potent antioxidant vitamins that play an important role in disease prevention and supports the immune system.

Vitamin B 6: This vitamin is crucial in breaking down a substance called homocysteine, which contributes to hardening of the arteries and blood vessels. Vitamin B6 helps keep the walls of these important blood passageways flexible and healthy which allows blood to flow freely.

Potassium: Potassium plays an important role in lowering blood pressure by ridding the body of excess sodium and regulating fluid balance. It is also an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system.

Manganese: Manganese is a trace mineral that is involved in the formation of connective tissues, absorption of calcium, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, and metabolism of fats and carbohydrates.

Thanks Danielle Lebon from Lebon Therapy for sharing this delicious recipe with your fellow nutritionists.

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