salad

Crunchy Winter Salad

Crunchy Winter Salad

We found this recipe on The Globe and Mail’s Chef Basics with Matt DeMille.  It really is delicious!  We were a bit afraid that the beets would dominate the flavour, but they blend really nicely with the other ingredients.  The fennel adds a hint of liquorice, the pear a touch of sweetness, the pomegranate is crunchy…all-in-all a simply yummy mix.  Grapeseed oil is trendy right now, if you have it on hand that’s great. We substituted canola oil for a nice, light, local flavour; we didn’t have dry sherry vinegar on hand, so in the spirit of keeping it simple we substituted the red wine vinegar we had on hand. Don’t be afraid to experiment and make it your own!  Add some pumpkin seeds and feta cheese, tofu or chicken to make it a meal. Click here for preparation tips from Chef DeMille. Crunchy Winter Salad Serves 6 – Serving size 1 cup per serving Ingredients:  2 medium carrots, raw 1 medium beet, raw 1 bulb fennel, raw 1 cup (250 mL) kale, raw 1 medium pear, with skin 1/2 medium pomegranate Dressing: 1 Tbsp (15 mL) Dijon Mustard 3 Tbsp (45 mL) maple syrup 1/4 cup (60 mL) dry sherry vinegar 3 Tbsp (45 mL) grape or canola oil salt and pepper to taste 2 Tbsp (30 mL) lemon juice Directions: 1.  Peel and chop or shred carrots and beet.  Place in ice water while you prepare the other ingredients. 2.  Chop fennel bulb, pear and kale and place them in a large salad bowl.  Cut the pomegranate in half and use the back of a spoon to dislodge the seeds into the bowl (see the video for details http://www.theglobeandmail.com/life/life-video/video-this-crunchy-winter-salad-is/article27506927/). 3.  Combine the salad dressing ingredients in a small bowl.  Whisk until emulsified.  Pour the dressing over the salad and mix completely (Cheff DeMille suggests mixing with your hands to get a nice even coating of dressing. 4.  Top with sprigs of parsley and mint and serve as a side salad.  Add goat cheese, feta, tofu, chicken, nuts or your favourite protein to make it into a meal on its own. Nutritional analysis (per 1 cup/250 mL serving): 160 kcal, 7.5 g fat, 1 g saturated fat, 22 g carbohydrate, 4 g fibre, 3 g protein.  Canada Food Guide Servings:  2 Vegetables and Fruit....

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The Perfect Salad

The Perfect Salad

On a recent trip to Scotland I found myself in a restaurant craving a salad.  Unfortunately there was no salad on the menu.  My heart sank for a moment but when the waitress came by to take our order, I said “All I really want is a salad!”  “No problem”, she replied, “What would you like in your salad?  Greens? Tomatoes, carrots, cucumber?  Meat, cheese, nuts?”  It was as easy as that – and the picture tells it all – it was colourful, fresh and delicious.  I chose halloumi, a grillable cheese made from goat and sheep’s milk, as the protein for my salad. That experience made me think of 2 things:  1) it’s OK to ask for what you want :), and 2) having a salad formula in mind is a nice easy way to include a variety of fresh, seasonal vegetables and fruits in your daily meals and have a balanced and satisfying meal.  When I got home I checked and found that I wasn’t the only one thinking a salad formula was a good summer eating ‘tool’.  Cheatsheet.com posted an article called ‘The Formula: 6 Tips to Constructing a Healthy, Satiating Salad’,  it’s based on the following 6 steps: 1.  Pick fresh seasonal greens – spinach, lettuce, kale, arugula – the possibilities are almost endless. 2.  Pick your veggies – tomatoes, carrots, peas, beets, squash, avocado – again, the possibilities are endless. 3.  Pick your protein – meat, cheese, eggs, fish, seafood. 4.  Pick your add-ins – here’s where you can add cheese, nuts, dried fruit, fresh fruit, and eggs 5.  Nuts and cheese – another chance to add nuts and cheese :)! 6.  Dressing – can be as simple as a bit of oil and lemon juice.   Check it out – they have some great tips for pairing savory and sweet veggies with fruits and nuts, cheese, seafood and...

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Salad Season is Here (Isn’t it?)!

Salad Season is Here (Isn’t it?)!

Are you looking for a good, healthy salad recipe to serve as a small meal or to compliment barbecued meat or fish?  The Alberta Pulse Growers website has some yummy ones.  Try this one or go to http://www.pulse.ab.ca/consumers/recipes/ for more great salad ideas. Mediterranean Quinoa Chickpea Salad Serves 6-8 Ingredients 1 cup (250 mL) water 1/2 cup (125 mL) quinoa, rinsed and drained 1 cup (250 mL) cooked chickpeas 1/2 red pepper, chopped 1/2 green pepper, chopped 1 cup (250 mL) cherry tomatoes 1/2 red onion, chopped 1/2 cucumber, chopped 1/4 cup (60 mL) black olives, chopped 1/3 cup (75 mL) feta cheese 3/4 cup (175 mL) extra-virgin olive oil 1/3 cup (75 mL) balsamic vinegar 2 tbsp. (30 mL) white wine vinegar 1 tbsp. (15 mL) fresh lemon juice 1 tsp. (5 mL) Dijon mustard 1 tbsp. (15 mL) sugar (optional) 1 clove garlic, finely grated 1 tsp. (5 mL) dried basil 1/2 tsp. (2 mL) dried crushed red pepper freshly ground salt and pepper to taste Nutrition Calories 190 kcal Carbohydrates 18 g Fibre 4 g Protein 5 g Fat 11 g Saturated Fat 1.5 g Folate 70 mcg Iron 1.5 mg Calcium 60 mg Potassium 255 mg Sodium 115 mg Directions Place water and quinoa in a small saucepan, bring to a boil, then reduce heat, cover and simmer for 10 minutes until quinoa is soft. Remove from heat and allow to cool completely. Quinoa will absorb remaining water and become quite fluffy. If you prefer and crunchier quinoa, drain off any remaining water and then allow to cool completely. In a large bowl place the chickpeas, peppers, tomatoes, red onion, cucumber, black olives and feta. Mix together and add the cooled quinoa. Whisk together the oil, vinegars, lemon juice, mustard, sugar, garlic and spices. Pour 125 mL dressing over salad. Toss well and refrigerate for 20-30 minutes before serving to allow flavors to combine. For a moister salad, add more dressing or place remaining dressing in a spritzer bottle and add additional dressing to individual salads as desired. Note: For a quick dressing mix together equal portions of commercial balsamic vinaigrette and spicy Italian vinaigrette and add to the...

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Chickpea and Feta Bulgur Salad

Chickpea and Feta Bulgur Salad

Try this great salad with a meal or as a meal all by itself. Ingredients 2 cups water 1 cup dry bulgur 1 medium cucumber, diced 1/2 of a 16 ounce can chickpeas, rinsed and drained 1/2 cup diced red onion 1/2 cup finely chopped fresh flat leaf parsley 1/2 cup finely chopped fresh mint 3 tablespoons cider vinegar 2 tablespoons canola oil 2 medium garlic cloves, minced 1/2 teaspoon salt 2 ounces feta cheese, crumbled (1/2 cup) Bring the water to a boil in a medium saucepan over high heat. Add the bulgur, reduce the heat to medium-low, cover and simmer 12 minutes or until most of the water has been absorbed. Meanwhile, combine the remaining ingredients, except the cheese in a large bowl. Drain the bulgur in a fine mesh sieve and run under cold water to cool quickly. Shake off excess liquid and add to the cucumber mixture. Stir until well blended. Add the cheese and stir until just blended. Let stand 10 minutes to absorb flavours. Makes 6 cups total. Serves 4; 1 1/2 cups per serving Cook’s Tip: It’s important to use a fine mesh sieve, otherwise the bulgur will slip through the larger holes of a colander or strainer....

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