Microgreens Salad

Those that follow my blog know that I love to start with a blank canvas and add ingredients to create my art.  

My blank canvas today was micro greens found at the farmer's market. 

Starting with my blank canvas, I made a side salad to go with a homemade gluten free pizza for dinner. The salad was made with a bed of green cabbage, micro greens, nuts, seeds, and dried fruit.

Micro greens are nutrient rich and packed with vitamins. As the flu season approaches, I am trying to eat as many nutrient dense foods as I can to help my immune system!

Researchers at the Department of Nutrition and Food Science at the University of Maryland studied micro greens and concluded the following micro greens had the highest concentrations of four different vitamins and carotenoids:

• red cabbage
• green daikon radish
• cilantro
• garnet amaranth

For example, red cabbage micro greens are rich in vitamin C, but low in vitamin E. Green daikon radish micro greens were rich in vitamin E but low in lutein when compared to the cabbage, cilantro, and amaranth. Cilantro micro greens have the highest levels of leutin and beta-carotene. 

These nutrients not only help fight cancer but are also important for the health and longevity of our skin and eyes.

Micro greens can be grown in small places which makes them idea for an indoor garden in an apartment, condo, or tiny house! They grow quickly; from planting to harvesting it will be 1-3 weeks. Micro greens can be used in a variety of ways including: salads, edible garnishes to decorate a plate, sandwich garnish, or pizza topping.

Ingredients/Instructions:

• 1 cup diced cabbage
• 1.5 cups microgreens
• 1 cup toppings (Here: SuperSeedz Sea Salt, walnuts, and raisins) 
• Drizzle of Olive Oil and Balsamic Vinegar

Note: Research from Medical News today.
  

A Simple Salad with CRUNCH

During the HEAT of the summer many people enjoy eating COOL foods. A salad can become a meal with the addition of flavors, textures, and nutrients. Your salad can be made to fit your dietary needs.

A GLUTEN FREE addition to a salad can be Immuno-Viva Core. A teaspoon added to the salad (as part of oil and vinegar dressing) can help support the heart, skin, and immune system.

A GLUTEN FREE addition to a salad can be HandfullsSnacks Crunch Bites or Fusions. The picture below includes Crunch Bites Sea Salt added to a salad along with raisins and red pepper. My salad was made from zucchini spirals and red cabbage (diced/shredded).

Recipe for one salad:

• 1 cup shredded zucchini (or yellow crook neck squash)
• 1 cup diced/shredded cabbage
• 1/2 cup diced bell pepper
• 1/2 cup dried fruits
• HANDFULL of Crunch Bites (about 1/2 cup) 
• Oil and vinegar dressing ... with a pinch of crushed red pepper flakes to taste

Salad Variations

I have been enjoying the greens from my garden and try to find creative ways to make each salad a bit different.

I try to make meals LOOK GOOD since we eat with our eyes first. If it looks visually appealing, there is a greater chance we will enjoy the taste!

There are so many toppings that one can add to a side salad to make it a satisfying addition to a meal. I look to add multiple textures and tastes. I enjoy adding nuts, seeds, and dried fruits to salads. Periodically I will add some fresh fruit, roasted vegetable, or cheese. (The additions are also endless when you begin discussing entree salads).

I love the iwonorganics PROTEIN Chips and decided to add some to my salad for extra crunch and protein. They added great flavor, texture, and visual appeal.

Next time you make a salad...add some iwonorganics chips...in the flavor of you choice. They can be purchased on Amazon nationwide. If you are in Southern California like I am, they can be found at

Bristol Farms, Cardiff Seaside Market, Frazier Farms in Oceanside, Erewhon, Mrs Winstons, and Rainbow Acres.

Spinach Salad with Caramelized Onions, Garlic, Bell Peppers, and Walnuts

Placing caramelized vegetables atop a bed of greens is a great way to include extra nutrients in your meal without adding extra sauces. Next time you are looking for a satisfying meal (or smaller portion side dish) that has a variety of textures, caramelize vegetables and place them atop spinach, kale, or arugula. The heat from the vegetables will partially with the greens leaving some crispiness. If you cook the vegetables to el dente, the dish will be even more satisfying as you will need to chew each bite. Studies show that it takes 20 minutes or so for our stomachs to register we are full. If we have to slow down and eat, there is a greater chance we will NOT overeat.

Base Ingredients (to serve two):

·      1 Shallot or 1/2 a medium yellow onion diced (a sweet Vidalia Onion works well here too)

·      4-6 pieced of garlic diced (organic is best, grown in the USA is good)

·      6-8 small sweet bell peppers cut into thin strips with seeds and membranes removed

·      1 cup of low sodium vegetable broth

·      2-4 TBSP brown sugar or balsamic vinegar

·      1 handful of walnuts per person eating

·      1 cup of baby spinach or other green rinsed and patted dry

·      2 TBSP Walnut or Olive Oil

 

Instructions:

Diced vegetables and add to a pan with oil and brown sugar or balsamic

Sautee until vegetables are desired tenderness (add more broth or water ¼ cup at a time if necessary) and a sauce begins to form as the liquid cooks down.

Add walnuts the last few minutes to coat

Prepare a bed of spinach or other green on a plate or in a bowl

Add the vegetables to the bed of greens

Serve:

You may wish to garnish with grape tomatoes, pepitas, sesame seeds, or sunflower seeds

Options:

Add 1 cup of cooked quinoa, millet, or sorghum to the pan just before serving to warn the pre-cooked grain and add extra protein to the dish.

Yellow Eye Bean Salad with Sorghum

Beans are a great source of protein. I enjoy experimenting with different beans to bring variety into my diet. Yellow Eye Beans are high in dietary fiber and iron, low in sodium, and contain no sugar, saturated fat, or cholesterol. One cup of Yellow Eye Beans (boiled) is approximately 250 calories. This recipe can be made with another bean if you cannot find Yellow Eye Beans.

I hope you enjoy this light yet satisfying bean salad. The flavors and textures make each bite enjoyable. Serve with Gluten Free crackers or rolls if you wish to add carbohydrates to the meal. Traditionally Yellow Eye Beans are cooked with honey or molasses and are made into a baked bean side dish. I love this recipe as it allows the flavor of the bean to shine, rather than overpower it with sugar. If your local store does not have dry yellow eye beans, you can find them for sale on Amazon.

Enjoy this YogaLean recipe before or after your workout!

Base Ingredients:
• 2 cups of DRY Yellow Eye Beans
• 3 cups of water
• 3 cups of low sodium vegetable broth
• 1 bay leaf
• 4 cups of vegetables – cut in even sizes – I used a variety of bell peppers, onion, garlic, and sweet potato.
• Olive oil for sautéing vegetables
• 1 cup of low sodium vegetable broth for preparing the vegetables
• 2 cups of spinach
• 1 cup Sorghum ( I use Bob’s Red Mill)

Variations:
Substitute your favorite bean for the Yellow Eye Bean
Substitute red cabbage (diced) for the spinach
Substitute quinoa or millet for the sorghum
Vegetables: Staples include onion or shallot and garlic
Combinations can include:
• mushroom, bell pepper, and basil
• carrot, sweet potato, and tarragon
• leek, sweet potato (or potato), and parsley

Instructions: After the beans are hydrated, it takes 30 minutes or less.
1. Rehydrate the beans (and bay leaf) in the liquid. I like to do this overnight.
2. After the beans have hydrated, slow cook them until they get soft…but still have an amount of firmness. The cooking stopping point is a moment to reflect on personal preference. If you want a little bite to your bean salad, stop cooking before the beans crack open and get soft. If you wish the soft texture to the bean salad, allow them to cook longer. Coking time is 1-2 hours. Discard bay leaf.
3. Prepare the sorghum according to package directions (3 to 1 ratio). For the liquid, I use a combination of water and low sodium vegetable broth. This takes 30 minutes or so.
4. After the beans and sorghum are ready, dice the vegetables you wish to use.
5. Add the vegetables to a pan with 2 TBSP olive oil. Sautee and stir for 3 minutes then add 1 cup of low sodium vegetable broth. Allow the vegetables to soften some with the liquid.
6. When the liquid is almost absorbed by the vegetables, add the sorghum, and 3 cups of cooked beans. Stir.
7. Serve on a bed of spinach, stir spinach in the mixture and serve, or put the mixture in a “to go” container and take with you as a work-day lunch!
8. The dish is wonderful warm or cold.

Spinach Quinoa Salad

Quinoa is a complete protein that is very versatile. When paired with spinach, kale, or mixed greens it can become a satisfying main dish salad that provides protein, fiber, Omega 3’s, and anti-inflammatory nutrients.

Quinoa, like risotto, is a great way to use up small amounts of vegetables that you have left in the kitchen. If you cook the quinoa ahead of time, you can sautee vegetables to create your desired flavor profile and add some cooked quinoa at the end of the cooking process.

In this dish I used okra, onion, garlic, zucchini, and sweet potato. Experiment with the flavor profiles that you prefer, perhaps trying a new vegetable in a small portion in a dish like this to see if you like it and wish to add it to your repertoire.

Enjoy this YogaLean recipe after a workout. Pair it with a Gluten Free roll or crackers. Water with lemon or herbal tea (hot or cold) would be a nice pairing with this salad.

Base Recipe Serves 2:
I Cup COOKED QUINOA
3 Cups Evenly Diced Vegetables…the smaller the cuts the better
4 TBSP Olive or Walnut Oil
1 Cup Vegetable Broth (low sodium)
4 Cups Baby Spinach

Garnish:
Basil, Rosemary, Tomatoes, Dried Fruit, Seeds or Nuts

Instructions:
1. Cook the quinoa according to package directions. I like to substitute low sodium vegetable broth for half of the water.
2. Evenly dice the vegetables and sautee them in chosen oil.
3. Add the broth and let the vegetables steam until the broth is almost absorbed. This leaves the vegetables el-dente if you cut them thin enough.
4. Add the cooked quinoa and stir to combine.
5. Rinse the spinach and pat dry. Divide evenly between two plates.
6. Top with the quinoa mixture in the center of the bed of spinach.

Serving Suggestions:
• Garnish with seeds and nuts for added crunch if you wish.
• Add dried fruit for a sweeter garnish.
• Add tomatoes if you wish a touch of acidity.
• Top with basil or rosemary, if you desire, for additional flavor.
• You can top with oil and vinegar or allow the moist quinoa mixture to flavor the salad.

Red Cabbage Salad with Vegetables and Basil

It is much easier to eat a Gluten Free and maintain a YogaLean lifestyle if you plan ahead. Salads can be a great meal or side dish but can be a detriment as well if you do not make good choices. They need not be laden with heavy dressings to be appreciated. Opt for seasonal vegetables, fruits, and lean proteins or nuts to be the star of the dish rather than a dressing.

Salads do not have to be constructed with a base of lettuce. Many other “greens” can be used as a base. According to studies, cabbage is a great vehicle to use as it provides the body with Calcium, Iron, and Potassium. It is a very good source of Dietary Fiber and Vitamin C.

I like to include a variety of colors, textures, flavors, and food groups to my salad to provide a satisfying meal or, if a smaller portion is served, accompaniment to a meal.

My inspiration for cabbage salads began with the idea of modifying coleslaw. I appreciated the intricate dice and the firm texture of the cabbage but did not particularly enjoy the dressing. At home I began experimenting with the diced cabbage with an oil and vinegar dressing and was hooked.

Cabbage comes in both green and red varieties. I look for a firm head of cabbage when I go shopping. Experiment with either red, green, or a multi-color cabbage salad next time you wish a salad as a meal or a side dish. Enjoy this Gluten Free YogaLean recipe as you look to make healthy food choices while keeping up an active lifestyle.

Base Recipe for a Side Salad (double and add protein if being used as a meal):
1-1.5 Cups of Diced Cabbage
1 Cup of Diced Seasonal Vegetables
2-4 TBSP Oil and Vinegar Dressing

Optional Ingredients:
2 TBSP Fresh Basil (used here) or Rosemary
Crushed Red Pepper Flakes (1 TBSP or to taste)
2 TBSP each of any of the following: Sesame, Pumpkin, or Sunflower Seeds

If converting to a meal …. PROTEIN additions:
1 Cup of Nuts
1 Cup of Lean Meat (thinly sliced)
1 Cup of Tofu (I prefer pan fried)
1 Cup of Cheese
1 Hard Boiled Egg

Dressing Options (use 2-4 TBSP):
Oil and Balsamic Vinegar
Oil and Balsamic Vinegar + Pesto
Oil and Balsamic Vinegar + Sriracha
Oil and Balsamic Vinegar + Honey Mustard

Spinach Salad with Figs, Walnuts, and Brie

A salad can be an accompaniment to a meal or can be a meal itself; the portion size determines everything!

Salads are a great way to incorporate seasonal fruits and vegetables into your meal. If you are making your salad an entrée, make good choices to ensure you have a balanced meal and include protein and carbohydrates.

I find the keys to success with a salad include bold flavors, multiple textures, and a variety of food groups.

This salad can be a meal or a side dish. If using as a meal, you may wish to serve gluten free crackers on the side or gluten free cornbread. If the figs are very ripe and juicy, you may not need salad dressing. If you do need dressing, I suggest a simple oil and vinegar so that the flavor of the fruit and brie stands out, not the dressing.

Figs are a great find when they are in season. They are low in calories while high in dietary fiber and antioxidants. Research shows the chlorogenic acid helps lower blood sugar levels and control glucose; an important factor for those with adult onset diabetes.

Enjoy this YogaLean recipe!

Base Ingredients:
Spinach
Fresh Figs
Brie
Walnuts (another soft nut like pecans can be used instead)

Optional Ingredients:
Oil and Vinegar Dressing
Add diced dates for flavor and texture