Category: Salads

Posted in FEATURED, NEW, RECIPES, Salads

Zucchini and Quinoa Salad

Posted on by Mary Ann Lesh

QUICK AND HEALTHY ROASTED ZUCCHINI AND QUINOA SALAD WITH HONEY DIJON DRESSING

PREP 30 minOVEN 25 min356 FSERVES 4
  • INGREDIENTS
    • 4 medium ZUCCHINIS, cut into rounds
    • 1 cup dry QUINOA
    • 2 cups BROTH or WATER
    • 2 Tbsps OLIVE OIL
    • 200 grams CHERRY TOMATOES
    • 1 RED ONION, sliced
    • SALT and PEPPER to taste
    • DRESSING
      • Whisk OLIVE OIL, LEMON JUICE, and DIJON MUSTARD with a little HONEY
  • DIRECTIONS
    1. Cook QUINOA in BROTH. (See “How to Cook Quinoa” below)
    2. Toss ZUCCHINI, TOMATOES, and RED ONION with OLIVE OIL, SALT, and PEPPER. Roast at 356 F (180 C) for 25 minutes
    3. Make the DRESSING
    4. Mix QUINOA and ROASTED VEGETABLES with DRESSING
    5. Top with FETA CHEESE and serve
PLANT FOOD FACTS

ZUCCHINI

Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors…

Keep reading
Posted in RECIPES, Salads

Chickpea Salad

Posted on by Mary Ann Lesh

It’s not a coincidence if this healthy chickpea mixture reminds you of a tuna salad you remember from childhood!

PREP 30 minSERVES 4
  • INGREDIENTS
    • 15 oz canned CHICKPEAS, drained and rinsed
    • 1/2 c finely chopped CELERY
    • 1/4 c finely chopped RED ONION
    • 2 Tbsp chopped parsley
    • 1/3 c AGUAFABA, reserved from chickpea can
    • 2 Tbsp DIJON MUSTARD
    • 1 tsp LEMON JUICE
    • 1/2 tsp DRIED DILL (or 2 tsp FRESH DILL)
    • Few pinches of SEAWEED FLAKES (optional)
    • BLACK PEPPER, to taste
  • DIRECTIONS
    1. Mash about half the CHICKPEAS
    2. Stir in CELERY, ONION, and PARSLEY
    3. In a separate bowl, mix AGUAFABA, DIJON MUSTARD, LEMON JUICE, DILL, SEAWEED FLAKES, and BLACK PEPPER
    4. Pour the mustard sauce onto the chickpea mixture and mix until well-coated
PLANT FOOD FACTS

CELERY

Celery provides 37% of the daily requirement of Vitamin K, which plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.

Posted in RECIPES, Salads

Easy Salad Dressings

Posted on by Mary Ann Lesh

Salad dressings are healthy and easy to make with just a few simple ingredients. Add or subtract ingredients to your taste. If it tastes good to you, it’s a win! Here are some ideas to get you started.

PREP 15 min
  • CITRUS BASIL
    • BLEND UNTIL SMOOTH
      • 1 cup BASIL LEAVES
      • 1 Tbsp DIJON MUSTARD
      • 3 Tbsp FLAVORLESS OIL (SUCH AS AVOCADO)
      • 1 ORANGE
      • 1 LIME
      • SALT TO TASTE
      • PEPPER TO TASTE
  • CILANTRO LIME
    • BLEND UNTIL SMOOTH
      • 1 small AVOCADO
      • 1 handful CILANTRO
      • 1 LIME
      • 1-2 Tbsp WATER
  • MAPLE MUSTARD
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 1 Tbsp MAPLE SYRUP
      • 1 Tbsp DIJON MUSTARD
      • 1 Tbsp BALSAMIC VINEGAR
      • 6 Tbsp FLAVORLESS OIL (SUCH AS AVOCADO)
  • LEMON POPPY SEED
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 6 Tbsp EXTRA VIRGIN OLIVE OIL
      • 1 Tbsp DIJON MUSTARD
      • 1 Tbsp BALSAMIC VINEGAR
      • 1 Tbsp POPPY SEEDS
      • 1 Tbsp HONEY
      • 1 LEMON
      • SALT TO TASTE
  • GREEK YOGURT
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 2 Tbsp MAYONNAISE
      • 1 Tbsp PLAIN GREEK YOGURT
      • 1 tsp DIJON MUSTARD
      • 2 Tbsp WATER
      • SALT TO TASTE
      • PEPPER TO TASTE
      • 1/4 c FRESH HERBS (SUCH AS BASIL, PARSLEY, CILANTRO, DILL or a mix of any or all of them)
  • PEANUT
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 2 Tbsp SMOOTH PEANUT BUTTER
      • 1 tsp GRATED GINGER
      • 1 tsp GRATED GARLIC
      • 1 Tbsp SOY SAUCE
      • 1 tsp SESAME OIL
      • 1 LIME
      • 1-2 Tbsp WATER
  • VINAIGRETTE
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 2 Tbsp LEMON JUICE
      • 1/2 tsp DIJON MUSTARD
      • 3 Tbsp OLIVE OIL
      • 1 Tbsp HHONEY
Posted in RECIPES, Salads

Fruit Salad

Posted on by Mary Ann Lesh

A recipe for fruit salad serves as inspiration more than strict guidance. You can add or omit ingredients to your taste. Fruit salad is full of nutrients! It is quick and easy, but if you have time and artistic inclination, you can create elaborate fruit arrangements for special occasions.

PREP 30 minSERVES 4
  • INGREDIENTS
    • 1 ripe BANANA
    • 1 c PINEAPPLE, diced
    • 1/2 c BLUEBERRIES
    • 1/2 c BLACKBERRIES
    • 1 c STRAWBERRIES
    • 2 CLEMENTINES, peeled and in sections
    • 2 KIWIS, peeled and sliced
    • 1/4 c HONEY
    • 1 Tbsp LIME JUICE
  • DIRECTIONS
    1. Whisk the HONEY and LIME JUICE together
    2. Mix all fruits together, toss lightly, add honey mixture just before serving
PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

Mary Ann Lesh's avatar by Mary Ann Lesh
PLANT FOOD FACTS

CLEMENTINE

ONE SMALL CLEMENTINE PROVIES 40% OF THE RECOMMENDED DAILY AMOUNT OF VITAMIN C. Clementine (español: clementina) is a citrus fruit hybrid between a willowleaf mandarin orange and a sweet orange named for its late 19th-century discoverer, French Missionary Brother Clément Rodier. Clementines are said to have appeared spontaneously in an Algerian orphanage garden tended by Brother Clément. The exterior is…

Mary Ann Lesh's avatar by Mary Ann Lesh
Posted in FEATURED, RECIPES, Salads

Beet and Apple Salad

Posted on by Mary Ann Lesh

The varied tastes and textures of beets, apples, pistachios, and greens combined with a sweet and sour vinaigrette make this salad as delicious as it is nutritious.

PREP 20 minSERVES 4
  • INGREDIENTS
    • 2 BEETS, SLICED, RAW OR STEAMED
    • 1 APPLE, THINLY SLICED
    • 1 c LETTUCE
    • 1/2 c PISTACHIOS, PEELED
    • 2 Tbsp HONEY
    • 2 Tbsp WHITE WINE VINEGAR
    • 2 Tbsp DIJON MUSTARD
    • 6 Tbsp OLIVE OIL
  • DIRECTIONS
    1. Tear or chop washed LETTUCE as desired.
    2. Toss the BEETS and APPLES together
    3. To make dressing, whisk together HONEY, VINEGAR, and MUSTARD, drizzle OLIVE OIL slowly into the mixture as you continue to whisk
FEATURED

BEET

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

PLANT FOOD FACTS

APPLE

Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.