Archive for the ‘Salads/Dressing’ Category

Glazed Carrot and Broccoli Salad-serves 4

| November 16th, 2015
Here is a great dish to bring to the holiday table and it’s healthy and delicious!
 
This is a beautiful dish that our family loves. Red beets, orange carrots green broccoli and salad greens make it a show stopper nutritionally and visually.
-To your good health, Lee Newlin
 
Ingredients
 
1 cup quinoa, rinsed well in a fine-mesh sieve
1/2 small yellow onion, chopped
2 cups of fresh broccoli tops only, broken into small pieces
 
3 tbsp apple cider or apple juice
3 tbsp maple syrup
1 tsp. salt and 1/4 tsp. freshly ground black pepper
2 medium carrots thinly sliced on a diagonal or julienned
1 medium steamed beet, peeled and diced
4 cups tender lettuce mix or Mesclun salad greens works perfect!
 
Dressing
1 tbsp apple cider vinegar
Zest of one small organic lemon
1 tbsp fresh lemon juice
2 tsp dried dill or 2 tbsp fresh
1/4 cup olive oil
 
Method
 
1. Preheat oven to 450°
 
2. Bring quinoa and 2 cups lightly salted water to a boil in a medium saucepan. Cover, reduce heat to low, and simmer until quinoa is tender, 10-12 mins.  When quinoa is done add onion and broccoli to same pan; cover and cook for 1 minute longer and let sit for 15 minutes. Transfer all to a large bowl; let cool.
 
3. In a medium bowl whisk 3 tbsp. apple cider, maple syrup, 1 tsp salt and 1/4 tsp black pepper then mix in carrots to coat. Lightly wipe a rimmed baking sheet with oil then scatter carrots and roast until tender, 15-20 minutes. Let carrots cool in pan while you make the dressing.
 
4. Whisk dressing ingredients in small bowl until blended.  Taste and adjust if needed.
 
5. To quinoa bowl add beets, carrots, and half of dressing and toss to coat.
 
6.  Just before serving, add lettuce and remaining dressing and toss to combine.
 

Cucumber Bok Choy Salad

| August 18th, 2015

The health benefits of cucumbers are remarkable even though some people think that they are just filled with water and nothing else. The nutritional profile of cucumbers is quite high making them one of the best foods to include in your healthful arsenal of great recipes. This flavorful, easy to make, refreshing dish makes a perfect summer meal as well as a cleansing detox combo with cucumbers and bok choy.  It has been a great summer dish in our home.  While a spiralizer (like what you see in the image above) makes this meal come together quickly, if you don’t own one you can just slice the deseeded cucumbers with knife.  Do place them on paper towels to absorb excess moisture.

-To your good health, Lee Newlin

Ingredients

1. 1/4 cup organic peanut butter
2. 1-2 tbsp maple syrup (depending on how much sweetness you like)
3. 1 tbsp tamari sauce
4. juice of fresh 1/2 lime
5. 1/2 tsp sea salt
6. 1/2 tsp chili sauce
7. 1 tsp toasted sesame oil
8. 2 bunches baby bok choy or 1 bunch regular bok choy
9. 1 English cucumber organic (leave the peel on as it has loads of vitamin C)
10. 2 green onions sliced thinly
11.1/2 cup green bell pepper sliced thinly
12. chopped cilantro and chopped raw peanuts

Directions

1. In a small mixing bowl combine peanut butter, maple syrup, tamari, lime juice, sea salt, chili sauce and toasted sesame oil. Chill in refrigerator.

2. Thinly slice bok choy into slivers, chop some cilantro and peanuts for garnish

3. Run cuke through a spiralizer or slice into half moon pieces

4. To remove as much liquid out of the cucumber as possible, place on several paper towels and chill for at least an hour in the frig. This procedure prevents a soggy salad.

5. When drained of excess water, combine cukes with boy choy, onions and bell pepper in a large bowl and toss gently and return to frig until ready to serve shortly.

6. Just before serving add peanut sauce, a bit at a time, to cucumber and bok choy tasting as you go.

7. Serve immediately garnished with minced cilantro and chopped raw peanuts

Kale Supreme

| December 8th, 2014

 

This is a favorite vegetable dish that we love to serve  when  kale is at it’s best.  It is especially delicious in the winter months.  The hot dressing slightly wilts without cooking so you get tons of nutrient dense vegetables. Chilling lets the flavors develop. Serve as a main vegetarian course, or use instead of lettuce to top a great sandwich. Other greens to choose from for this recipe would include fresh and tender Swiss chard, beet greens, or collards.  Your family will fall in love with this outstanding nutritional meal.  Serves six

 

 

Vegetables

2 big bunches tender kale greens, tough stems removed

1 large carrot, grated (1½ cup)

1 daikon or enough red radishes, grated to make 1 ½ cup

1 medium red onion, grated (1 cup) or 4 green onions thinly sliced

1 medium red bell pepper, diced (1 cup)

 

Dressing

½ cup rice vinegar or raw apple cider vinegar

¼  cup maple syrup

¼ cup organic coconut oil

1 tsp. Dijon mustard

1 tsp. celery seed

½ tsp. salt

¼ tsp. ground black pepper

 

Directions

1) Slice the clean kale leaves into thin strips and transfer to large bowl. Stir in carrots, daikon, onion, and bell pepper.  Set aside.

2. Whisk together vinegar, honey, oil, mustard, celery seed, salt, and pepper in small saucepan, and just hot. Remove from heat, and immediately pour this mixture over the kale and vegetable mixture. Toss to coat vegetables with dressing. Season with salt and pepper, if desired. Cover, and chill 4 hours or overnight.

-To your good health, Lee Newlin

Beautiful Layered Beet Salad

| June 26th, 2013

This has to be one of the most colorful, beautiful and vibrant salads that is loaded with nutrition and fights inflammation. I had marinated beets for the first time several years ago and never forgot just how wonderful they were with avocado.  Don’t forget- if you want to use different colors of beets roast and dress them separately so their color doesn’t bleed into the others.

Ingredients
1 pound fresh beets (red, golden or your choice)
1 tablespoon or more champagne white wine vinegar
1/2 teaspoon Celtic or sea salt
1 tablespoon extra virgin olive oil (make sure this is your best)
A large handful of cleaned young field greens or lettuce
1 ripe firm avocado sliced
1 teaspoon fresh lemon juice
Optional:  Blueberry chutney as featured in this photo

Directions
Clean and trim the greens to 1/2 inch from the beets and save greens for another meal
Place beets in a baking dish with water half way covering beets usually  an inch or so deep
Cover tightly and bake 350º 1 hour or until tender when pierced with a paring knife
Uncover, cool and cut the tops and bottoms off then peel.  The skins should slip off easily.
Dice the beets and sprinkle with the vinegar and the salt while beets are warm and let stand a few minutes to allow beets to absorb the flavors.

Taste and adjust with more vinegar or salt.  Toss with extra virgin olive oil.
Place beets on field greens then layer a few slices of avocado on top.
Scatter some of the blueberry chutney over each serving.
Drizzle olive oil and lemon juice over all and serve.

Blueberry Chutney (To use as a topping for the Marinated Beet Salad)

1 tablespoon olive oil
2 tablespoons minced shallot (a medium sized shallot)
2 teaspoons minced fresh ginger
1 medium garlic clove, minced
2 cups fresh blueberries
1/4 cup blueberry vinegar (Lee has an easy recipe) or red wine vinegar
3 tablespoons maple syrup
1/4 teaspoon Celtic or sea salt

Directions

Place a sauté pan over medium heat then add oil and shallot cooking until softened,  but not browned about 4 minutes. Add ginger and garlic and cook until fragrant, about 30 seconds.

Gently toss in blueberries, vinegar, maple syrup and salt and bring to a boil. Reduce heat and simmer until thickened, about 20 minutes.

Let cool to room temperature, pour into an airtight container and store in refrigerator for up to 2 weeks.

-To your good health, Lee Newlin

Good for You Lentil Salad

| June 26th, 2013

 

This combination is powerful.  You’ll find it hard to beat the cholesterol lowering fiber from lentils, lycopene from tomatoes, and one of my favorite healthy foods-cancer fighting red peppers. Vitamin E from olive oil rounds out this nutritional knock out dish.  I think it is one of the best recipes for both great flavor and great health benefits plus it is perfect for a picnic.

 

Ingredients
                                                                                                                                                           1 cup dried lentils (French green lentils or black Beluga lentils are the best varieties to use for lentil salads because they have lots of flavor and they hold their shape when cooked.)
2 tablespoons red wine vinegar
1 teaspoon Celtic or sea salt (has lots of minerals)
Freshly ground black pepper to taste

3 tablespoons extra-virgin olive oil (this is the one with the most vitamin E)
½ of sweet red pepper, finely diced (more vitamin C than an orange)
3 tablespoons chopped parsley or basil
1/2 cup thinly sliced scallions (green and white parts) or fresh chives
1/2 cup vegan cream cheese
1 cup sliced tomatoes or cherry tomatoes right out of the garden

Optional: sliced Kalamata black olives but for me this is critical in the over all flavor

4  large leaves (cleaned and dried) romaine lettuce leaves (one of the most nutritional lettuces you can buy)

 

Directions

1. Sort and rinse the lentils. Place in a saucepan and cover with water by 3 inches (the length of your index finger) and bring to a gentle boil. Immediately reduce to a simmer and cook until tender all the way through about 20 minutes.  Don’t overcook to avoid mushy texture. Drain.

2. Toss the hot lentils with the red wine vinegar, salt, and fresh-ground black pepper. Let sit for 5 minutes. Taste and adjust seasonings if needed. Then gently add the olive oil, red peppers, scallions, cherry tomatoes, feta and parsley.

3. Ladle each serving of the room temperature lentil mixture into a large lettuce leaf and garnish with the above suggestions to your liking.  Serve immediately.

-To your good health, Lee Newlin

 

Massaged Kale Salad

| March 2nd, 2013

 

Kale has unsurpassed health benefits and is a giant when it comes to protecting our DNA from the damage caused by free radicals. The phytonutrients disarm free radicals before they can damage DNA.  It is my number one vegetable to never be without. Lacinato or dino kale has at least 2 x more sulforaphane than regular kale so seek it out.

This recipe was adapted from one that a great friend passed along to me and will make you a kale fan for sure with its fantastic flavor.  While it is a raw salad remember that the lemon will break it down and tenderize it.                                     -To your good health, Lee Newlin  October, 2009

 

Ingredients for salad

1 bunch cleaned Lacinato kale, stalks removed by stripping them out (like we worked on in class)

4 tbsp. extra-virgin olive oil (always use evoo for salads and cool foods-it maintains the vitamin E in the oil)

2 tbsp. fresh lemon or orange juice

½  Celtic salt (this is full of minerals) and freshly ground black pepper

1 tbsp. honey or maple syrup

1 very ripe champagne or regular mango, diced OR 1 cup or more of frozen mango slightly thawed

I ripe avocado diced (handle gently as not to mush the dice)

¼ cup lightly toasted macadamia nuts, pumpkin seeds or walnuts.  Don’t over cook them.

1 cup coconut shredded

 

Directions for salad

On a large cutting board chiffanade (slice very thinly around 1/4 inch) the de-stemmed kale leaves or just tear them into small bite sized pieces then toss into a large bowl.

Over the kale drizzle 2 T of the oil, citrus juice and salt. With your hands rub the kale for a few minutes until you notice that it is beginning to soften.  This is what breaks down any toughness of the kale.  I love to use baby kale as it is tender.  Cover bowl and set aside for a few hours or refrigerate overnight.
When ready to assemble, gently toss the mango, coconut,  honey and nuts.  Taste as you go, adding more olive oil, salt or lemon as you feel is needed- just don’t make it too oily.  Scatter avocado over the top and serve.

 

Spring Asparagus Salad

| February 10th, 2013

This beautiful salad deserves a crystal bowl to show off in! It is always a hit for a picnic, luncheon or family gathering. With such a delicious blend of flavors and incredible nutrition it will be a “go to” recipe for you on many occasions. You could switch out the asparagus for avocado and added shrimp will create an entree dish.

1 garlic clove, minced
3T. sherry vinegar or lemon juice
1t. Dijon mustard
1/3 c. extra virgin olive oil or walnut oil

21/2 cups vegetable or chicken broth
2 cups dry Israeli couscous (it is the larger style couscous) or for gluten free 2 cups cooked al dente lentils
2 cups sliced pieces of fresh asparagus
1 large English unpeeled seedless cucumber diced (It is wrapped in plastic, dark green)
1/2 cup chopped pitted kalamata olives
2 large chopped green onions
1 1/2 cups sliced cherry tomatoes
1/4 cup mint leaves minced
1 cup feta cheese crumbled (omit for vegan)

Whisk the garlic, vinegar or lime, mustard and oil together until thick and set aside.

In a medium pot of boiling water blanch asparagus for 2 minutes then plunge in ice water for 2 minutes. Drain and set aside.
In the same pan bring broth to a rolling boil, add couscous and reduce heat after returning to a boil. Over a very low heat and covered, simmer couscous for 10 minutes, or until tender.

Once couscous is done place in large bowl and let cool for 30 minutes. To expedite cooling, toss with two large spoons until slightly warm.
Gently toss the reserved dressing and remaining ingredients into couscous. Sprigs of fresh mint on top looks beautiful!
Serve at room temperature.

Summertime Watermelon and Tomato Salad

| August 6th, 2012

Serves 8

Our family loves this salad. We use basil for the fresh herb, and all agree that it is perfect.

Ingredients

8 cups 1/2 inch chunks seedless watermelon

Approximately 2 pounds ripe heirloom tomatoes, assorted colors, cored, cut into bite sized chunks (about 4 cups)

1 teaspoon sea salt

5 tablespoons organic extra virgin olive oil, divided

1 1/2 tablespoons balsamic or blood orange vinegar

2 tablespoons chopped assorted fresh herbs (dill, basil and mint are nice)

Black pepper and salt, to taste

8 cups fresh arugula leaves or other tender lettuces like Boston or mescalin mix

1 cup crumbled feta cheese

1/2 cup roughly chopped pine nuts, almonds, walnuts or pistachios lightly toasted to retain nutrients

1 perfectly ripe, peeled, pitted and sliced avocado

 

Directions

In a large colander over a sink combine watermelon and tomatoes. Sprinkle with salt and lightly toss to blend; let stand 15 minutes to drain.

In a large bowl add 4 tablespoons oil, vinegar and herbs to melon mixture. Season to taste with pepper and more salt, if desired.

 

In a medium bowl toss salad greens of choice  with remaining 1 tablespoon oil. Divide  among plates. Top with melon salad;

sprinkle with feta cheese, arrange avocado slices and nuts and serve.

 

Creamy Balsamic Dressing

| April 9th, 2012

This salad dressing is loaded with good things that make all the difference in a fresh from the garden salad.  It is a snap to do and so economical.  Just compare these ingredients to those in a bottle.  You won’t find words that you can’t pronounce in this recipe!  Your body will thank you.

1/2 c canned cannellini beans, rinsed and drained
1/2 c extra virgin olive oil (use your favorite for optimum flavor)
2  cloves garlic
1/4 c. fresh basil leaves
1/4 tsp salt
2 Tbsp balsamic vinegar

Place all ingredients in a food processor or blender and process until smooth, just a few seconds.  Let it come to room temperature for best flavor.

Quinoa Cranberry Salad

| January 25th, 2012

Serves 4

Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family. It is close to one of the most complete foods in nature because it contains all 9 amino acids, enzymes, protein, vitamins, minerals, fiber, antioxidants, and phytonutrients. It is easily digested and is a high-energy grain. It contains more calcium than milk and can even help balance your blood sugar. Quinoa is gluten-free and safe for those who are on a celiac diet. While being especially easy to cook, it can be enjoyed year-round because it’s versatile, light, fluffy, slightly crunchy and subtly flavored. We love it!

    Ingredients

3/4 cup dried quinoa
1¼ cups vegetable broth or water
Pinch of sea salt

1/3-cup dried cranberries or cherries chopped
¼ cup walnuts or almonds chopped

2 cups cooked black beans
1 very ripe mango, peeled and sliced away from pit,then diced
2 stalks celery, diced
½ cup thinly sliced green onions
1/2 teaspoon sea salt

4 large Romaine lettuce leaves

Vinaigrette

1/4 cup extra virgin olive oil
2 tablespoons lime juice
1/4 cup apricot or mango nectar or juice
1 jalapeño, seeded and minced
1/2 cup chopped fresh mint
Sea salt and freshly ground black pepper

Directions

In a medium sized saucepan, combine the quinoa, salt pinch and vegetable broth then bring to a boil. Reduce heat, cover and simmer for 15 minutes. Once done add walnuts, cranberries or cherries and allow them to steam covered for 5 minutes off heat.

Place beans, mango, celery, green onions and salt in a large bowl. Fluff cooled quinoa with a fork and add to bowl. Gently combine.

In a small bowl, whisk together all ingredients for vinaigrette. Pour over salad and toss to coat. Taste for extra lime or salt and add.
Serve over lettuce leaves.

Nutritional Information:
300 calories~20.8 g protein~30g carbs~3.7g fiber