Crunchy Kale and Nut Salad

If you live in New York, this past weekend you were most likely stuck indoors due to the snow. This past weekend during the blizzard, I was supposed to be teaching my first donation-based yoga class, but that just wasn’t going to happen due to the weather, so my yoga class has been rescheduled for next month. If you read my last post about yoga, you know how excited I am about teaching this class! Getting back to being stuck inside, one of my favorite ways to pass the time when stuck inside is to cook. Or in my case, un-cook. I love kale and I especially love kale salads. The following kale salad will satisfy a crunchy craving and supply a good dose of healthy fats and fiber. It’s vegan, and if you use gluten-free soy sauce (tamari or shoyu) it can also be gluten free.

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Ingredients (serves 4 as a side dish, 2 if served as a main dish)

Salad

  • 4-5 cups kale, cut into small pieces
  • 2 tbsp. extra virgin olive oil
  • 1 bell pepper, diced
  • 1/2 a cucumber, diced
  • 1 carrot, shaved into slices or diced
  • 1/2 cup slivered raw almonds

Dressing (makes several servings, refrigerate and save remaining dressing)

  • 1/4 cup tahini (hulled sesame paste, can be found at most health food stores)
  • 1 tbsp. lemon juice
  • 3 tbsp. olive oil
  • 2 tbsp. apple cider vinegar
  • 2-3 tbsp. water
  • 1/4 cup soy sauce

 

Directions

  • For the salad, cut veggies and set kale in a large bowl. Massage olive oil onto kale using your hands so that the kale becomes softened. Add veggies and slivered almonds.
  • For the dressing, measure and whisk together ingredients in a large bowl until uniform. Add 4 tablespoons of the dressing to the salad and mix with a large spoon. There will be a large amount of dressing leftover. Store the remaining dressing in a sealed cup or bowl and use within a few days.
  • Share with friends and enjoy!

 

-Jess

Over the Moon for Overnight Oats

If you’re like me, you rarely have time to eat a complete meal in the morning, or if you do, it feels rushed. Enter the genius concept of overnight oats. No longer will you feel frazzled as you try to prepare something healthy in the early hours of the AM, because you’re going to do it the night before (muah-ha-ha…that’s my attempt at evil laughing). These oats are packed with fiber from the oats, fruit, and chia seeds, along with some plant-based protein, and healthy fats.

Overnight Oats with Fruit, Chia Seeds, and Almond Butter 

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Ingredients

  • 1/2 cup rolled oats, uncooked
  • 2/3 cup soy milk or almond milk (or your favorite milk/nondairy milk)
  • 1 tbsp. uncooked chia seeds
  • 1/2 cup berries of your choice
  • 1/4 to 1/2 of a banana
  • (optional) sprinkle cinnamon

Directions *important- do this the day/night before you plan to eat this*

  • In a mason jar or bowl, add oats, then soy milk (or other milk), and chia seeds, stir. If the oats still seem dry, add a little more soy milk (or other milk)
  • Add fruit, and sprinkle cinnamon (if desired), stir mixture
  • Cover the mason jar or bowl
  • Transfer to the refrigerator and let sit for at least 10 hours (preferably 12)
  • The next morning, uncover your oat creation and add a tablespoon of your favorite almond or other nut butter
  • Enjoy!

This is a breakfast I’ve been eating lately and it makes my morning meal prep super easy because all I have to do is remove from the fridge and add a little AB (almond butter). The oats will be fluffy and ready to eat without microwaving, which makes this a great morning meal for the summer months (because who wants to eat a hot meal when its 90 degrees out. Not this girl!).  I look forward to sharing more of my healthy meal ideas as soon as my spring semester winds down!

-Jess

Peanut Butter Crunch Noodles

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I love peanut butter and I’m pretty sure I could eat it with anything. One of my favorite dishes is peanut butter noodles, usually served cold. I decided to create my own version of peanut butter noodles with an additional crunchy vegetable component. I like playing around with different textures of food in the same dish, but feel free to sub cruciferous veggies for whatever tickles your fancy. This recipe is gluten-free because I used quinoa spaghetti which is made from quinoa, making this dish high in fiber and protein. Using natural peanut butter (without hydrogenated oils) along with just a tsp. or two of coconut oil also provides additional healthy fats. It’s always a good idea to eat your veggies with a fat source so that more of the vitamins and minerals are absorbed. Most importantly, this makes a delicious, easy dinner. I prepared this earlier in the day and came home late from work and ate this and it really hit the spot.

Peanut Butter Crunch Noodles (serves 2)

Ingredients

  • 4 oz. whole grain pasta. There are many varieties, I went with Ancient Harvest brand quinoa spaghetti. (You could also use wheat-containing pasta, if you want).
  • 2 cups Trader Joe’s cruciferous crunch medley (or any combination of your favorite vegetables)
  • 2 tbsp. natural peanut butter
  • 1 tbsp. tamari or regular soy sauce
  • squeeze of lemon juice
  • 2 tsp. coconut oil

Directions

  • Boil water in a pot, add 4 oz. of pasta when the water comes to a rolling boil. Be sure to stir frequently.
  • In a microwave safe dish, heat cruciferous veggies with a little water, cover with a paper towel allowing it to steam for 5 minutes, or steam using a steamer on the stove.
  • For the sauce, make sure the peanut butter is soft, not solid. You may have to heat it a little in the microwave.
  • Combine peanut butter, tamari, lemon juice, and coconut oil to create the sauce. Stir.
  • Drain the pasta after 12-15 minutes (taste to make sure it’s done)
  • Drain the remaining water from the veggies and add to the drained pasta.
  • In a bowl, mix in the sauce
  • Serve and enjoy!

-Jess