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.

Crunchy Kale and Nut Salad FullSizeRender-14

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

Eat Local: Mexican Inspired Summer Salad

One of the best things about summer is that it’s a great time to use ingredients that are grown locally. Shopping at farmers markets and stores that support community agriculture is one way to live healthier for yourself and for the planet. The following recipe was inspired by local tomatoes, corn, and beets. This recipe is vegan, gluten free, and makes a great main course, side dish, and can also be used as a dip or cracker topping. Whichever way you eat it, enjoy it!

Mexican Inspired Simple Summer SaladIMG_6567

Ingredients:

  • 2 beets, peeled
  • 1 ear of corn, cut off the cob (note: I didn’t cook the corn I used, but if you want, you can also boil it along with the beets).
  • 1 medium tomato
  • 1 avocado
  • 1 can of black blacks, drained
  • juice of 1 lime
  • cilantro (optional)
  • 1/4 cup fresh squeezed orange juice
  • salt and pepper, to taste

Directions:

  • Boil water in a pot, and while you’re waiting, peel the beets and cut the other ingredients. The avocado and tomato can be diced or cubed. Remove the corn from the cob and set aside ingredients.
  • Place the beets in the boiling water and allow to cook for 15-20 minutes or until soft.
  • Remove the beets from the boiling water and allow to cool. Then, cube the beets using a knife.
  • Drain the black beans, and mix the corn, beets, tomato, and avocado together.
  • Add the lime and orange juice, salt and pepper, and optional cilantro. Allow to marinate for a bit (the amount of time is completely up to you!)
  • Enjoy as a main course by adding this to taco shells, or enjoy as a side dish.

-Jess

Summer Beet and Corn Salad

One great thing about summer is the abundance of fresh fruits and veggies that are available. Whether you get your produce from a farm stand, supermarket, or your own backyard, summer eating should be colorful and full of nutrition. Here’s a simple summer recipe for beet and corn salad, which can be eaten on its own, or as a side dish. If you’re heading to a barbecue, consider preparing a dish like this to impress your hosts and other dinner guests!

Simple Summer Beet and Corn Salad (serves 3-4)

photo.PNG-5

Ingredients:

  • 1 large beet, or 2-3 medium sized beets (greens removed)
  • 1/2 cup sliced onion
  • 3/4 cup corn
  • 1 tbsp. extra virgin olive oil
  • squeeze of lemon juice
  • salt and pepper, to taste

Directions:

  • Boil water
  • As you’re waiting, remove outer layer from the beets using a vegetable peeler
  • If the beets are large, cut in half
  • Boil the beets for about 25 minutes (or until soft)
  • Remove corn from the cob, or if you’re not using fresh corn, measure 3/4 cup of corn and steam in the microwave
  • In a saucepan, heat the 1/2 cup sliced onion on low heat
  • Drain the beets when they’re finished cooking, and drain whatever excess water remains from the corn.  Remove the onion from the pan when it is lightly browned.
  • Combine the beets, corn, and onion, and add olive oil, lemon juice, and salt and pepper. Mix well with a spoon.
  • Refrigerate and enjoy when cooled

 

-Jess

How to Make the Best Choices at the Salad Bar

My dad and I dined at my favorite salad bar (I discuss that below). In my container: kale, falafel, beets, and numerous other veggies!

My dad and I dined at my favorite salad bar (I discuss that below). In my container: kale, falafel, beets, and numerous other veggies!

If you’re like me, you love the freedom that making your own salad/assortment of hot foods involves. Depending on where you’re dining, salad bars may offer an array of healthy and not-so-healthy options, and it can be tempting to load up on those comfort food options (I think everyone can agree that french fries and mashed potatoes look so good!) How can you make the wisest choices when you have so many less healthy choices available? Here are some tips for navigating the self-service food set-up:

  • If available, choose a smaller size plate. Studies have shown that the size of your plate or bowl influences how much you’ll eat. Eating off a larger plate can lead to eating larger portions of food, and consuming more calories.
  • Make at least half of your plate greens. In general, the darker the green veggie, the more nutritious it is. Spinach, romaine, and kale, are all good choices. If possible opt for these over iceberg lettuce, which is all water and little nutrients.
  • Make your plate or container look appetizing by adding colorful veggies. Carrots, peppers, broccoli, cucumbers, baby corn, are usually some common options offered.
  • Add a protein component. Some healthy options include beans and tofu. Try to keep the portion size to the size of deck of cards (about a half cup).
  • For dressing, your best bet is oil and vinegar. Although oil is high in calories, usually the oil provided will be olive oil, which has healthy fats that will help absorb the fat soluble vitamins in vegetables, such as vitamin K, vitamin E, and vitamin A.
  • Since there will probably be less healthy options available, choose this item last and stick to a 1/4 cup portion.

I personally love dining at salad bars/hot food bars. In fact, I rarely go out to eat and instead I insist that my friends and family meet me at Whole Foods Market Salad Bar when they decide to treat me! What I love about Whole Foods Market Salad Bar are the many vegan options, which of course you’d expect at a salad bar because of the vegetables, but Whole Foods takes it a step further by offering different bean salads, grain salads, different types of tofu, and so much more. If you live near a Whole Foods Market, I encourage you to pick up a tray and make yourself a meal!

What are your strategies to navigating self-serve food bars? If you have a favorite salad bar restaurant or food place, do share by leaving a reply!

-Jess