Tag: salad recipe

  • Arugula and Sweet Potato Salad with Sweet Balsamic Dressing

    Arugula and Sweet Potato Salad with Sweet Balsamic Dressing

    This bowl of goodness is almost a meal in itself and definitely a great way to deliver a dose of healthy raw greens to the body. The sweet potatoes add density and a perfect compliment to the bold flavors of arugula and sharp zest of the balsamic vinegar. This meal will hit all the high notes on your palate and leave you completely satisfied. It’s quick and simple to make, especially if you prepare ahead and have the dressing and steamed sweet potatoes waiting in the fridge. Note: a touch of crumbled cashew cheese would send this salad over the top (You can learn how to make the cheese here).

    SALAD INGREDIENTS

    Serves 2

    8 cups fresh arugula
    ¼ cup dried cranberries
    ½ green apple, sliced paper thin
    ¼ cup walnuts, crushed
    2 cups chopped sweet potato (about 2 medium)
    ½ cup Sweet Balsamic Dressing

    Divide ingredients among two large salad bowls, add ¼ cup Sweet Balsamic Dressing to each salad and lightly toss to cover.

    SWEET BALSAMIC DRESSING

    sweetened with whole food sugar

    Makes about 4 servings

    ½ cup filtered water
    ¼ cup balsamic vinegar
    4-5 medjool dates (7-8 deglet noor)
    1 tsp Dijon mustard
    ½ tsp sea salt

    Place all ingredients into a high-speed blender (like a vitamix or blend-tec) and blend for about 30 seconds. Pour leftovers into a sealed glass bottle or container and store in the fridge for up to 5 days.

    NUTRITIONAL INFORMATION
    not including cashew cheese crumbles

    Calories: 400
    Carbs: 75 g
    Protein: 7 g
    Fat: 10 g
    Omega 3: 1.42 g
    Fiber: 10 g

    Calcium: 207 mg
    Iron: 0.54 mg
    Magnesium: 106 mg
    Potassium: 977 mg
    Selenium: 1.25 mcg
    Zinc: 1.26 mg

    B1: 0.19 mg
    B2: 0.2 mg
    B3: 1.68 mg
    B5: 1.55 mg
    B6: 0.48 mg
    Choline: 40 mg
    Folate: 106 mg
    Vitamin C: 40 mg
    Vitamin E: 2 mg
    Vitamin K: 93 mcg

    BCAA’s
    Isoleucine: 0.18 g
    Leucine: 0.32 g
    Valine: 0.25 g

    Source: cronometer.com

  • Buffalo Cauliflower Salad Bowl

    Buffalo Cauliflower Salad Bowl

    The Buffalo Cauliflower Salad Bowl with cashew-lime sauce and seasoned corn

    This salad bowl has a healthy fusion of raw and cooked ingredients which offers an interesting combination of textures and flavors. The buffalo cauliflower is infused with a spicy kick and adds the perfect amount of heat to the salad. These little bites of fiery deliciousness are great by themselves for those late-night snack attacks or as a simple side dish served with celery sticks and cashew-lime sauce.

    Salad Bowl

    3 cups sliced romaine lettuce
    1 cup finely chopped kale
    1 cup cooked quinoa
    1/2 black beans
    2 medium carrots, julienned
    3 cups buffalo cauliflower
    2 celery stalks, julienned
    1/4 cashew-lime sauce

    Combine romaine and kale, place into large salad bowl. Add remaining ingredients, except 1 tbs cashew-lime sauce (save for the fresh corn).

    Buffalo Cauliflower

    1 small head cauliflower
    3/4 cup buffalo sauce

    Preheat oven to 350 degrees. Prepare cauliflower by trimming the florets from the stem. Lightly steam the cauliflower florets, about 5 minutes. Let cool. Place into a large mixing bowl and add the sauce, mix well to coat cauliflower. Place coated florets onto a parchment-lined cooking sheet and place in oven for about 35-40 minutes. Remove and let sit to cool slightly. Add to salad.

    Buffalo Sauce

    1/2 cup apple cider vinegar
    2 clove garlic
    1 onion slice (1/8 inch thick)
    2 tbs paprika
    1 tsp tahini
    1/2 tsp cayenne pepper

    Seasoned Fresh Corn

    2 ears corn
    Paprika
    Black pepper
    Fresh parsley, minced
    1 tbs cashew-lime sauce

    Boil corn for 1-2 minutes. Plate and drizzle with sauce. Garnish with parsley, a pinch of paprika and black pepper. Serve with salad.

    Cashew-lime Sauce

    3/4 cup water
    1/2 cup cashews
    1 tbs lime juice
    3 dates
    1/2 tsp sea salt
    1/4 tsp onion powder

    Blend in a high-speed blender until creamy. Makes (4) 1/4 cup servings. Store in a sealed glass container in the fridge for up to 5 days. Can be used on salads, wraps, or as a sauce for steamed veggies with wholegrain pasta.
    Nutritional Information

    Calories: 851
    Carbs: 152 g
    Protein: 38 g
    Fats: 18 g
    Omega 3: 0.7 g
    Fiber: 35 g

    Calcium: 412 mg
    Iron: 11.5 mg
    Magnesium: 408 mg
    Potassium: 3603 mg
    Selenium: 15.8 mcg
    Zinc: 6.9 mg

    B1: 1.3 mg
    B2: 0.91 mg
    B3: 9.6 mg
    B5: 4.9 mg
    B6: 1.77 mg
    Folate: 748 mcg
    Vitamin C: 269 mg
    Vitamin E: 4.1 mg
    Vitamin K: 788 mcg

    BCAA’s
    Isoleucine: 1.59 g
    Leucine: 2.9 g
    Valine: 2.1 g