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Posts Tagged ‘easy’

Since spring is playing peek-a-boo with us….its time to get ready for an easy spring salad!  I like to add no-fat feta from Trader Joe’s for a protein kick in there as well.

From the American Institute of Cancer Research.

A versatile salad like this one is perfect for those who want to add cancer-protective foods to their diet, but are just starting to transition from a meat-based plate. Tomatoes, cucumbers and red onion make an excellent side salad or use them as a meal base by adding a lean protein like low-fat cheese or chicken.  An added bonus: tomatoes are rich in the phytochemical, lycopene, which scientists believe may play a role in protecting against prostate cancer.

Tomato-Cucumber Salad with Parsley and Mint
4 medium ripe tomatoes, seeded and chopped
1/2 medium cucumber, peeled, seeded and chopped
1/3 cup diced red onion
2 Tbsp. fresh parsley, chopped
2 Tbsp. fresh mint, chopped
1 Tbsp. red wine vinegar
2 tsp. olive oil
1 tsp. Dijon mustard
Salt and freshly ground black pepper to taste

In large bowl, combine tomatoes, cucumber, red onion, parsley and mint. In small bowl, whisk together vinegar, oil and mustard. Add to tomato mixture and toss to coat. Season to taste with salt and black pepper.

Serve chilled or at room temperature.

Makes 4 servings

Per serving: 60 calories, 3 g total fat (1 g saturated fat), 8 g carbohydrates, 2 g protein, 2 g fiber, 45 mg sodium.

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Kale Ceasar Salad

As a follow up to my last post on Eataly and their love of vegetables- I wanted to post a recipe that highlights one of my favorite leafy greens that also happens to be one of the healthiest foods out there.  It is a great source of Vitamins A and C and also a delicious mouthful of potassium, calcium, iron and folate. The best part of this recipe is that the creaminess of the casear dressing makes this dish popular for those that would normally steer clear of anything so healthy sounding!

Recipe adapted from Tartine Bread (Chronicle Books)
Yield: 6 to 8 generous servings

INGREDIENTS

Croutons:
Four 1-inch slices day-old country bread (ideally whole wheat), torn into 1-inch pieces
2 tablespoons extra-virgin olive oil
Salt
½ teaspoon herbes de Provence (optional)

Kale Caesar:
3 garlic cloves (freshly minced or from a jar of minced)
6 olive oil-packed anchovy fillets (or 1-2 Tbsp of anchovy paste)
1 tablespoon lemon zest
1 large egg yolk ( I like to boil for 45 sec just to be safe first)
Salt
2 tablespoons fresh lemon juice, plus more to taste
1½ cups extra-virgin olive oil (I use half this but this is his recipe)
2 heads (about 1 pound) black kale, center stems removed and leaves torn into bite-size pieces
⅔ cup freshly grated Parmesan cheese

DIRECTIONS

1. Make the croutons: Preheat the oven to 400°. In a medium bowl, toss the bread with the olive oil, a pinch of salt and the herbes de Provence, if using. Spread the bread on a baking sheet and bake, turning the croutons midway through, until golden brown and crisp, about 10 minutes.

2. Make the dressing: Place the garlic, anchovies and lemon zest in a mortar and pound with a pestle to make a thick paste. (Alternatively, pulse them together in a blender.) Add the egg yolk, a pinch of salt and a few drops of the lemon juice and mix thoroughly. While stirring, (or with the blender motor running), add ½ cup of the olive oil, one drop at a time, to create a smooth emulsion. Stir (or blend) in the remaining cup of olive oil in a slow stream. (The dressing will thicken.) Periodically add the remaining lemon juice. When all the oil is incorporated, season the dressing to taste with additional salt and lemon juice. Add water as needed to thin the dressing to desired consistency.

3. Make the salad: In a large bowl, toss the kale with the croutons. Add the dressing to taste, reserving any extra for another use. Add the Parmesan, toss again and serve immediately.

To download this recipe, click here.

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Asian Salmon Salad

Here is an great easy way to get some Omega-3’s in your day.  Trader Joe’s sells wild pink salmon in the can inexpensively so make it a pantry staple and whip up this salad for lunch or dinner when you are short on time.

Ingredients:
1 (7 ½ ounce) can wild pink salmon (remove any bones)
½ teaspoon grated fresh ginger
1 teaspoon fresh lime juice
1 Tablespoon finely chopped scallions ( green parts only)
½ teaspoon sea salt
1 teaspoon sesame oil

Place the salmon in a small bowl and use a fork to break it up.  Add the ginger, lime juice, scallions, salt and sesame oil. Mix well and taste (does it need more lime? Salt?).

Serve on top of salad greens, in a whole grain wrap with more veggies or with whole grain crackers.

Makes 4 servings.  Per serving: Calories: 87, Total Fat: 5g, Protein: 10g

Recipe from One Bite at a Time Cookbook, 2nd edition, 2008, Rebecca Katz

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