Tag: healthy salad

  • Mediterranean Angel Hair Salad

    Mediterranean Angel Hair Salad

    Mediterranean Angel Hair Salad

    with oil-free hummus, spinach lavash, and fresh green juice

    This recipe uses spirialized zucchini and carrots to create angel hair spirals which add an interesting texture to this flavorful salad. It calls for a light dressing of lemon juice, garlic, and sea salt because the olives, sundried tomatoes, and capers add a remarkably bold flavor. This salad is quick and easy to make if you have a vegetable spiralizer. For this recipe I used the Saladdacco which can be purchased on Amazon.com for under $25.

    Mediterranean Angel Hjair Salad

    1 cup spiralized carrots, about 2 medium
    2 cup spiralized zucchini, about 1 large
    4-5 chopped kalamata olives
    2 tbs chopped sundried tomatoes
    1 tbs capers
    1/2 cup lentils
    Juice from 1/4 lemon
    small clove garlic, minced (or 1/4 tsp granules)
    Pinch of sea salt

    Toss ingredients together in a large mixing bowl. Plate and serve.

    Oil-free Hummus

    3 cup garbanzo beans
    1/2 cup water
    3 tbs tahini
    2-3 cloves garlic
    1/2 tsp cumin
    1/2 tsp sea salt

    Place ingredients into food processor and blend until very smooth. You may need to scrap the sides of container once or twice to make sure all ingredients get blended. Store leftovers in a sealed glass container in fridge for up to 5 days.

    Spinach Millet Lavash

    To make this lavash from wholegrains, you will need a high-speed blender like a Vitamix or Blend-tec. You can also purchase them premade from Sami’s Bakery (sami’s bakery.com).

    1 cup brown rice
    1 cup millet
    1/3 cup flax meal
    1 tbs garlic powder
    1 tsp baking powder
    1/2 tsp sea salt
    1 cup water

    To grind your flour mixture, place all ingredients, except water, into a ‘completely dry’ high-speed blender and blend until it turns into flour, about 30 seconds. Place dry mixture into bowl, add water slowly and knead until water is absorbed. Form into large ball, cover with small towel and let rest 15 minutes. Divide into 10 balls (the size of golf balls) and then place one at a time onto a heated Tortilla Press to flatten and cook the lavash. Follow directions for tortilla press.

    You can also try rolling dough balls into 5-6″ circles and cook them on a nonstick skillet. Let one side cook for about 1 minute and flip over for another minute. I’ve never tried it this way but it should work fine.

    Store extra lavash in a sealed container in the fridge for up to 7 days or freeze for up to one month.
    Green Juice

    2 small cucumbers, chopped (or 1 large)
    4 medium green apple, chopped
    1 cup chopped kale

    Place ingredients through a high-quality masticating-style juicer and serve. Makes about 14 ounces.

    Nutritional Information

    Calories: 895
    Carbs: 159 g
    Protein: 35 g
    Fat: 17
    Omega 3: 1.44 g
    Fiber: 29 g

    Calcium: 297 mg
    Iron: 11.7 mg
    Magnesium: 245 mg
    Potassium: 2103 mg
    Selenium: 19.2 mcg
    Zinc: 6.2 mg

    B1: 0.92 mg
    B2: 0.59 mg
    B3: 8.6 mg
    B5: 2.7 mg
    B6: 1.34 mg
    Folate: 503 mcg
    Vitamin C: 148 mg
    Vitamin E: 3.1 mg
    Vitamin K: 579 mcg

    BCAA’s
    Isoleucine: 1.44 g
    Leucine: 2.6 g
    Valine: 1.58 g

  • Fresh Spring Rolls & Asian Salad

    Fresh Spring Rolls & Asian Salad

    INGREDIENTS

    Fresh Spring Rolls 

    5 rice paper wrapper sheets
    3 medium zucchini, spirialized
    3 medium carrots, spirialized
    1 cup shaved purple cabbage
    2 spring onions (scallions), diced
    3 romaine leaves, cut in half
    1/2 small cucumber, sliced thin
    1/2 cup chic peas (for salad )
    Pinch of black sesame (for salad)
    1/4 cup sweet & sour dipping sauce

    DIRECTIONS

     

    Prep the veggies and place into individual bowls, set them close to a cutting board. Fill a wide shallow bowl with 2 inches of water for soaking rice wrappers. Soak a single wrapper for about 5 seconds (it will soften as you fill it), place onto wet cutting board, place 4 cucumber slices onto wrapper (slightly off center and closest to you), follow with carrot spirals, cabbage, zucchini spirals, and a piece of lettuce. Note: try not to overfill your wrapper or it may tear apart as you try to roll it.

    Flip the end of wrapper (closest to you) over top of the veggies, tuck and tighten wrapper under the veggies as you begin to roll it away from you, once you roll it over once, fold both left and right side of wrapper towards the center, then finish rolling the wrapper (away from you) until the spring roll is tight and firm. Set aside leftover zucchini and carrot spirals to use for your salad along with the chic peas and black sesame seeds. Prepare your dipping sauce/salad dressing.

    INGREDIENTS PART II

    Sweet & Sour Dipping Sauce and Dressing

    1/2 cup water
    1/4 cup tamari
    3 tbs lemon or lime juice
    3-4 dates (in place of refined sugars)
    2 tbs almond butter
    1/4 tsp ground ginger
    Pinch of hot chili flakes

    DIRECTIONS

    Blend all ingredients, except chili flakes, in high-speed blender until smooth. Pour into dipping bowl and garnish with chili flakes and diced spring onion. Makes about (4) 1/4 cup servings.

    Asian Salad

    DIRECTIONS

    Take remaining zucchini and carrot spirals and toss them together in a salad bowl. Add red onion, chic peas, spring onions, black sesame seeds, and top with 1/4 cup dipping sauce/dressing.

    INGREDIENTS PART III

    Fresh Carrot Ginger Juice

    8-10 carrots
    1″ chunk of fresh ginger

    DIRECTIONS

    Wash carrots and trim ends. Run carrots and ginger through a high-quality juicer and strain any remaining particulate. Pour and serve. Makes about 16 ounces.

    Nutritional Information:

    Calories: 805
    Carbs: 145 g
    Protein: 32 g
    Fat: 14 g
    Fiber: 26 g

    Calcium: 413 mg
    Iron: 9 mg
    Magnesium: 301 mg
    Zinc: 5.7 mg

    B1: 1.02 mg
    B2: 1.2 mg
    B3: 8.5 mg
    B5: 2.2 mg
    B6: 2.5 mg
    Folate: 386 mcg
    Vitamin C: 188 mg
    Vitamin E: 6.1 mg
    Vitamin K: 116 mcg

    For More From Kristine Keating, follow her Instagram Account: @Kristi.Keating

  • Wild Rice & Black Lentil Salad Bowl Recipe

    Wild Rice & Black Lentil Salad Bowl Recipe

    INGREDIENTS:

    4 cups finely sliced romaine lettuce
    2 carrots, spiralized
    2 medium yellow beets, julienned
    1 cup shaved purple cabbage
    2 cups wild rice & black lentil salad

    DIRECTIONS:

    Place romaine lettuce into a large salad bowl. Add each remaining ingredient individually for a beautiful presentation and top with creamy dill dressing.

    Wild Rice & Black Lentil Salad

    2 cups wild rice
    1 cup black lentils
    1/2 cup diced tomatoes
    1/2 cup diced red onion
    2 tbs minced fresh dill
    3 tbs lemon juice
    1/2 tsp garlic granules
    1/2 tsp sea salt
    Pinch of black pepper

    DIRECTIONS:

    Place all ingredients in a bowl and mix together until well combined. Makes 2 servings.

    Creamy Dill Dressing

    3/4 cup water
    1/2 cup cashews
    1 tbs lemon juice
    1 tbs tahini
    2 tbs minced fresh dill
    1/4 tsp sea salt

    DIRECTIONS:

    Blend ingredients together in a high-speed blender until smooth. Store leftovers in a sealed glass container for up to 5 days. Makes about ( 4 ) 1/3 cup servings.

    Note: To make the carrot spirals as shown in photo, use the Saladdacco spiral slicer by Joyce Chen. It can be purchased on Amazon.com for $25.

    Nutritional Information:

    Calories: 606
    Carbs: 109 g
    Protein: 28 g
    Fat: 11 g
    Fiber: 27 g

    Calcium: 238 mg
    Iron: 10 mg
    Magnesium: 246 mg
    Selenium: 10 mcg
    Zinc: 6 mg

    B1: 0.76 mg
    B2: 0.61 mg
    B3: 6.7 mg
    B5: 2.2 mg
    B6: 1.18 mg
    Folate: 785 mcg
    Vitamin C: 86 mg
    Vitamin E: 2.2 mg
    Vitamin K: 295 mcg

     

    For More From Kristine Keating, follow her Instagram Account: @Kristi.Keating 

     

     

  • Arugula Salad With Herb Dressing

    Arugula Salad With Herb Dressing

    This recipe is quick, simple, delicious, and wholesome.


    For the Salad:

    2 T fresh parsley, torn
    2 T fresh basil, torn
    4 large handfuls fresh arugula
    1/4 red onion, shaved
    1/2 cucumber, shaved
    1 small tomato, diced
    2 oz. feta cheese, crumbled
    1 C shredded roasted chicken breast (optional)


    For the Dressing:

    2 T extra virgin olive oil
    2 T fresh lemon juice (about one whole lemon)
    approx. 2 T each fresh thyme, rosemary, chive, finely chopped
    1 T coarse dijon mustard
    pinch of sea salt & a few grinds of coarse black pepper


    Combine all salad ingredients in a bowl. In another bowl, whisk together all dressing ingredients.
    Pour over salad and enjoy. Serves 2.


    This content was originally and exclusively published on HUMANFITPROJECT.com