Tag: salad

  • Crispy Rice Salad

    Crispy Rice Salad

    Crispy Rice Salad

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    Servings: 4
    Ingredients Method

    Ingredients
      

    For the Crispy Rice
    • 1 ½ cups cooked rice cooled
    • 1 ½ tablespoons avocado oil
    • 1 ½ tablespoons tamari
    • 1 ½ tablespoons toasted sesame oil
    For the Salad
    • 5 ounces canned tuna drained (optional)
    • 1 cup seeded and chopped cucumber
    • ½ cup grated carrot
    • 1 cup loosely packed cilantro rough chopped
    • 4 small scallions thinly sliced
    • ⅓ cup frozen edamame thawed
    Dressing
    • ½ cup mayonnaise
    • 1 tablespoon rice vinegar
    • 1 tablespoon sriracha
    • 1 tablespoon honey
    • ¼ teaspoon sea salt

    Method
     

    1. Preheat oven to 400°F. In a mixing bowl, combine the cooked rice, avocado oil, tamari, and toasted sesame oil. Spread the rice onto a baking sheet in a thin, even layer. Bake for 30-40 minutes, stirring every 10 minutes with a spatula to help it crisp evenly. The rice should be golden and crispy but not hard. Remove from the oven and let cool.
    2. In a large mixing bowl, combine the tuna (if using), cucumber, carrot, cilantro, scallions, and edamame.
    3. Stir together the mayonnaise, rice vinegar, sriracha, honey, and sea salt until smooth. Pour over the vegetable mixture and toss to coat.
    4. Add the cooled crispy rice to the dressed vegetable mixture and gently toss to combine. Serve immediately for maximum crunch.

    Recipe Courtesy of INFRA

  • Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

    Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

    Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

    This is a refreshing kale salad highlighted by juicy red grapefruit. Thinly sliced kale and a slightly spicy dressing of garlic, grapefruit juice, paprika, and crushed red pepper flakes give this spring salad a zingy flavour. The whole thing gets topped with a crunchy buckwheat and pumpkin seed granola for an interesting texture.

    Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

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    Servings: 8
    Ingredients Method

    Ingredients
      

    Buckwheat and pumpkin seed granola
    • ½ cup raw buckwheat
    • ½ cup raw pumpkin seeds
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon honey
    • ¼ teaspoon hot smoked paprika
    • ⅛ teaspoon salt
    Salad
    • 2 bunches cavolo nero central ribbed removed and sliced lengthwise to make about 4 cups
    • 3 tablespoons extra-virgin olive oil 1 teaspoon reserved
    • 2 ruby red grapefruit cut in sections, and ⅓ cup juice reserved
    • 1 small garlic clove peeled and crushed
    • ¼ teaspoon hot smoked paprika
    • ¼ teaspoon dried red pepper flakes
    • 1 teaspoon honey
    • ⅔ cup sliced green onion (white and green part)
    • 1.7 ounces radish microgreens (about 1 cup)

    Method
     

    1. Preheat oven to 350 F°. Line baking sheet with parchment paper.
    2. In small bowl, combine, buckwheat, pumpkin seeds, 1 tablespoon olive oil, 1 tablespoon honey, 1/4 teaspoon hot smoked paprika, and pinch of salt. Spread mixture out on parchment paper in even layer and bake in preheated oven for 10 minutes, stirring at  4- and 8-minute marks. Remove from oven and allow to cool without stirring.
    3. In Mason jar or small bowl, measure out 3 tablespoons olive oil. Remove 1 teaspoon and add to large bowl with kale. With clean hands, massage kale for a few minutes, working oil into kale. Set aside.
    4. Add reserved 1/3 cup grapefruit juice to Mason jar with 1/4 teaspoon red chili flakes, 1/4 teaspoon hot smoked paprika, crushed garlic, and 1 teaspoon honey. With your hands, break up half of granola mixture and add to kale with radish microgreens, green onion, and 3 tablespoons of dressing. Toss to combine.
    5. Arrange salad in serving bowl or platter and place grapefruit pieces overtop. Break remaining granola into bite-size chunks and add to top of salad.

    by Helena McMurdo

    Recipe Courtesy of Alive Magazine

  • Roasted Carrot Salad

    Roasted Carrot Salad

    Roasted Carrot Salad

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    Total Time 40 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup quinoa
    • 1 ½ cups water or vegetable broth
    • 1 ¼ pound carrots peeled and cut into 2-inch sticks (¼-inch thick)
    • 2 tablespoons avocado oil
    • 2 tablespoons maple syrup
    • 1 teaspoon paprika
    • ¼ teaspoon sea salt
    • 3 ounces baby arugula
    • 2 avocados chopped
    • 1 cup crumbled feta
    • 6 ounces toasted seeds such as sunflower or pumpkin
    Dressing
    • 6 tablespoons avocado oil
    • 3 tablespoons maple syrup
    • 2 tablespoons apple cider vinegar
    • 2 tablespoons Dijon mustard

    Method
     

    1. In a small saucepan, combine quinoa and water or stock. Bring to a boil, then cover, reduce heat to low, and cook for 10 minutes, or until water is absorbed. Remove from heat and let rest, covered, for 10 minutes. Spread quinoa on a sheet pan to cool completely.
    2. In a mixing bowl, toss carrots with avocado oil, maple syrup, paprika, and salt. Spread evenly on a baking sheet and roast for 15-20 minutes, until tender and lightly caramelized. Let cool completely.
    3. Whisk together avocado oil, maple syrup, apple cider vinegar, and Dijon mustard until fully emulsified.
    4. In a large bowl, gently toss quinoa, roasted carrots, arugula, and avocado. Divide among shallow bowls or plates. Drizzle with dressing and finish with seeds and feta.
  • Detox Salad

    Detox Salad

    Detox Salad

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    Total Time 35 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ¾ pound green cabbage
    • ½ pound broccoli florets
    • ½ bunch lacinato kale
    • ¼ pound carrots
    • ½ cup roasted almonds
    • ⅓ cup sunflower seeds roasted
    Maple-Tahini Dressing
    • ⅓ cup tahini
    • 5 tablespoons water
    • 4 tablespoons apple cider vinegar
    • 3 tablespoons maple syrup (or to taste)
    • 2 tablespoons olive oil
    • ¾ teaspoon sea salt

    Method
     

    1. Thinly slice cabbage and broccoli. Remove kale from stems and roughly chop. Peel and grate carrots. Add vegetables to a mixing bowl.
    2. In a separate bowl, whisk together dressing ingredients until smooth and creamy. Adjust seasoning to taste.
    3. Pour 1/3 of the dressing over the salad and toss to combine, adding more dressing as needed.
    4. Roughly chop the roasted almonds. Top salad with almonds and sunflower seeds.
  • Detox Salad

    Detox Salad

    Detox Salad

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    Total Time 35 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ¾ pound green cabbage
    • ½ pound broccoli florets
    • ½ bunch dino or lacinato kale
    • ¼ pound carrots
    • ½ cup roasted almonds
    • ⅓ cup sunflower seeds roasted
    Maple-Tahini Dressing
    • ⅓ cup tahini
    • 5 tablespoons water
    • 4 tablespoons apple cider vinegar
    • 3 tablespoons maple syrup (or to taste)
    • 2 tablespoons olive oil
    • ¾ teaspoon sea salt

    Method
     

    1. Thinly slice cabbage and broccoli. Remove kale from stems and roughly chop. Peel and grate carrots. Add vegetables to a mixing bowl.
    2. In a separate bowl, whisk together dressing ingredients until smooth and creamy. Adjust seasoning to taste.
    3. Pour ⅓ of the dressing over the salad and toss to combine, adding more dressing as needed.
    4. Roughly chop the roasted almonds. Top salad with almonds and sunflower seeds. Enjoy!
  • Cranberry Wild Rice Salad

    Cranberry Wild Rice Salad

    Cranberry Wild Rice Salad

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    Total Time 1 hour 10 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 cups wild rice
    • 8-12 cups water
    • Pinch of salt
    • 1 pound apples cored and chopped
    • ¾ pound Brussels sprouts trimmed and thinly sliced
    • 1 bunch scallions green and white parts thinly sliced
    • ½ cup dried cranberries
    • ½ cup toasted pecans roughly chopped
    • ½ cup avocado oil
    • ½ cup apple cider vinegar
    • ¼ cup honey or agave syrup
    • ¼ cup Dijon mustard
    • ½ teaspoon marjoram (optional)
    • ½ teaspoon sea salt

    Method
     

    1. Cook wild rice with water and salt in a pot, simmering for about 50 minutes or until tender. Drain any excess water and cool.
    2. Toss cooled wild rice with apples, scallions, Brussels sprouts, pecans, and cranberries.
    3. In a small bowl, whisk together avocado oil, vinegar, honey, mustard, marjoram, and salt until emulsified. Toss with salad and serve.

    Recipe Provided by INFRA

  • A day of nourishment

    A day of nourishment

    A day of nourishment

    Your breakfast, lunch, and dinner, solved

    Medical advice around the topic of detox suggests we avoid diets or restrictive time-limited measures in favor of drinking plenty of water, avoiding overconsumption of sugary foods, and choosing foods every day that are high in fiber and full of vitamins, minerals, and antioxidants.

    These are the same nutritious, whole foods we should enjoy all the time. And there’s no reason why those foods can’t also be delicious! Here are a few ideas for incorporating nourishing foods that your body needs to function at its best, which we hope will inspire you.

    Breakfast: Sweet Potato and Spinach Egg Bites

    Egg bites are a delicious and convenient way to get some protein in the mornings. These ones get an extra nutrition boost with antioxidant-rich sweet potato and spinach.
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    Servings: 3
    Ingredients Method Notes

    Ingredients
      

    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • ½ teaspoon hot smoked paprika
    • Scant olive oil for greasing muffin tin
    • 4 eggs
    • ¼ cup Greek yogurt
    • ¼ cup grated sweet potato
    • ¼ cup baby spinach finely chopped
    • 1 spring onion sliced

    Method
     

    1. Preheat oven to 350°F.
    2. In small bowl, combine salt, pepper, and paprika and set aside.
    3. Grease 6 cups of muffin tin.
    4. In large bowl, beat eggs and yogurt together with half of spice mixture. The yogurt will be a bit lumpy at first; using a balloon whisk will help smooth it out.
    5. Combine remaining spice mixture with grated sweet potato and divide among 6 greased muffin cups. Top grated sweet potato with small amount of chopped spinach and spring onion. Pour egg mixture into muffin cups overtop these ingredients.
    6. Bake for 18 to 20 minutes.

    Notes

    Each serving contains: 130 calories; 10 g protein; 8 g total fat (2 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 291 mg sodium

    Lunch: Kale, Spelt, Apple, and Beet Salad

    Whole grains such as spelt and other high-fiber foods such as kale, beets, and apples help promote a healthy gut and ease digestion. This salad has a bright, slightly sweet flavor with a hint of apple and a tangy lemon juice dressing.
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    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 3 cups washed and finely sliced kale
    • Pinch of salt
    • 1 tablespoon olive oil
    • 1 cup cooked spelt
    • 1 teaspoon lemon zest
    • ¼ teaspoon dry mustard powder
    • ½ teaspoon honey
    • 1 tablespoon lemon juice
    • 1 Pink Lady apple
    • 3 medium-sized beets trimmed, roasted, and cooled
    • ¼ cup sliced almonds

    Method
     

    1. In large mixing bowl, combine kale, salt, and olive oil. Massage kale for a few minutes; add spelt along with lemon zest, stir to incorporate, and then allow to stand while you prepare other ingredients.
    2. In small jar, combine mustard and honey to make a paste. Add lemon juice a few drops at a time to loosen the paste, gradually incorporating all of the lemon juice.
    3. Core and finely slice apple into matchsticks and add to bowl with kale and spelt. Pour lemon juice dressing overtop and stir well.
    4. Arrange salad on serving plate. Slice beets into eighths and arrange overtop. Sprinkle with almonds and serve.

    Notes

    Each serving contains: 412 calories; 14 g protein; 14 g total fat (2 g sat. fat); 63 g total carbohydrates (22 g sugars, 11 g fiber); 243 mg sodium

    Dinner: One-Pan Chicken with Artichokes, Spinach, Lemon, and Thyme

    This chicken dinner comes together in a snap and is filled with iron-rich spinach and an extra hit of fiber from antioxidant-rich artichokes.
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    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • 1 tablespoon olive oil
    • 2 chicken breasts skinless, boneless, about 13 oz in total
    • Pinch of salt
    • ¼ teaspoon pepper
    • 3 fresh thyme sprigs
    • ½ cup finely diced onion
    • 2 tablespoons lemon juice
    • ½ cup low-sodium chicken broth
    • 1 14-oz can artichoke hearts rinsed, drained, and sliced in half
    • 4 cups fresh baby spinach
    • 1 tablespoon plain Greek yogurt
    • 2 teaspoons lemon zest
    • 2 tablespoons fresh thyme leaves removed from stem

    Method
     

    1. In large skillet on medium, heat olive oil to medium high. Pat chicken breasts dry and season with salt and pepper. Place in skillet and cook for 4 to 5 minutes on each side, or until outside is nicely browned and lifts easily from pan. Remove chicken from pan, reduce heat to low, and add thyme sprigs and onion. Stir frequently and cook for 3 to 5 minutes, until onions are soft and translucent. Increase heat to medium and deglaze pan by adding lemon juice and scraping up brown bits from pan surface with wooden spoon. Add chicken broth and continue until bottom of pan is “clean.”
    2. Add chicken back into skillet. Add artichoke heart pieces evenly in pan, and top chicken with spinach. Cover and let stand 2 minutes, or until spinach has wilted. Remove lid and stir spinach to incorporate evenly through the mixture. Cook, uncovered, for about 2 to 3 minutes, until sauce is reduced slightly. Add yogurt and whisk it into sauce until smooth. Using tongs, lift chicken breasts and place them on top of the spinach and other ingredients. Remove from heat and garnish with lemon zest and fresh thyme leaves.
    3. To serve, place a chicken breast on each of 2 plates and top with spinach, artichokes, and sauce.

    Notes

    Each serving contains: 280 calories; 33 g protein; 11 g total fat (2 g sat. fat); 15 g total carbohydrates (3 g sugars, 8 g fiber); 245 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Tropical Fruit Salad

    Tropical Fruit Salad

    Tropical Fruit Salad

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    Total Time 20 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 1 large pineapple
    • 1 pint strawberries
    • 2 large ripe mangoes
    • 4 kiwis
    • 2 large white-flesh dragon fruit
    • ½ cup apricot preserves
    • 2 tablespoons lime juice
    • 1 ½ tablespoons red grapefruit juice
    • ¾ teaspoon poppy seeds
    • Fresh mint optional

    Method
     

    1. No more than four hours before serving, prepare fruit. Peel, core, and chop pineapple. Hull and halve strawberries. Peel, pit, and chop mango. Peel and slice kiwi. Peel and chop dragon fruit. Store fruit in the refrigerator until it's time to serve.
    2. In a small bowl, whisk together apricot preserves, lime juice, grapefruit juice, and poppy seeds.
    3. Pour dressing over fruit and gently combine. Serve with optional mint garnish.
  • Cook with mint

    Cook with mint

    Cook with mint

    Fast and fresh summertime recipes

    Let’s bring the refreshing flavor of mint into the kitchen this summer. With its distinctive flavor profile and heady aroma, mint is the perfect herb to incorporate into a variety of fresh, summery dishes. Read on for inspiration and then run, don’t walk, to grab your nearest bunch of mint and whip up some delicious fresh mint dishes today.

    Mint Chip Smoothie Breakfast Bowl

    Who wouldn’t want to eat ice cream for breakfast? This cool and creamy concoction only feels like an indulgence. Packed with fiber from bananas, spinach, mint, and oats, this breakfast is sure to keep you feeling full and satisfied until lunchtime.
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    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • ½ cup plain yogurt
    • ¼ cup rolled oats
    • ⅔ cup packed fresh spinach leaves
    • ⅔ cup packed fresh mint leaves plus extra for garnish
    • ½ teaspoon vanilla extract
    • 3 medium frozen bananas chopped into 1 inch pieces
    • 1 ½ tablespoons raw cacao nibs plus extra for garnish
    • ½ cup fresh raspberries for garnish

    Method
     

    1. In blender, combine yogurt, oats, spinach, mint, and vanilla until smooth. Add frozen bananas and blend, scraping down sides of blender as needed, until thick and creamy. With blender turned off, fold cacao nibs into smoothie mixture.
    2. Divide smoothie into 2 serving bowls. Garnish each bowl with some extra cacao nibs, fresh raspberries, and a few mint leaves. Serve immediately.

    Notes

    Each serving contains: 307 calories; 8 g protein; 6 g total fat (3 g sat. fat); 58 g total carbohydrates (28 g sugars, 10 g fiber); 55 mg sodium

    Minted Watermelon and Rice Noodle Salad

    This vibrant summer salad works equally great as a side dish or light lunch. It also travels well. Leftovers keep well refrigerated for a few days.
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    Servings: 5
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons unseasoned rice vinegar
    • 2 tablespoons fish sauce
    • 1 tablespoon liquid honey
    • 1 tablespoon water
    • 1 teaspoon sambal oelek or 1 finely chopped bird's eye chili
    • 1 tablespoon + ⅓ cup loosely packed mint leaves divided
    • 1 cup snow peas ends trimmed
    • 1 cup bean sprouts
    • 5 ½ oz rice vermicelli noodles
    • 1 cup halved cherry tomatoes
    • 14 oz watermelon cut into bite-sized pieces
    • ¼ cup loosely packed Thai basil leaves or regular basil leaves
    • 2 green onions thinly sliced
    • 2 tablespoons roughly chopped toasted peanuts (optional)
    • 1 lime cut into wedges for serving

    Method
     

    1. In small bowl, whisk together rice vinegar, fish sauce, honey, water, and sambal oelek or chopped chili until well combined. Finely chop 1 Tbsp mint leaves and stir into dressing. Set aside while preparing salad, or transfer to airtight container and refrigerate for up to 1 week.
    2. Bring large saucepan of water to boil over high heat. While water is coming to a boil, prepare ice bath by placing a couple of handfuls of ice into large bowl and covering with cold water. Set aside.
    3. Blanch snow peas in boiling water for 10 seconds. Using slotted spoon, transfer to ice bath for 1 minute before placing on clean kitchen towel to drain. Repeat blanching and ice water bath treatment with bean sprouts, taking care to blanch bean sprouts in boiling water for only 5 seconds. Place bean sprouts to drain on clean kitchen towel alongside snow peas.
    4. Cook rice noodles according to package instructions and place in large bowl. Add about half the reserved dressing and toss to combine.
    5. Cut snow peas into bite-sized pieces and add to bowl with noodles along with bean sprouts, cherry tomato halves, watermelon pieces, torn basil leaves, green onion, and remaining 1/3 cup torn mint leaves. Drizzle with remaining dressing before gently tossing all together. Pile onto serving plates and garnish with a sprinkling of chopped peanuts, if using, and lime wedges.

    Notes

    Each serving contains: 215 calories; 6 g protein; 2 g total fat (0 g sat. fat); 45 g total carbohydrates (11 g sugars, 4 g fiber); 590 mg sodium

    Sweet Mint Pesto with Grilled Peaches

    For this recipe, sun-kissed peaches are used; however, other fruits such as pineapple, mango, nectarine, or plums would work equally well. Paired with a refreshing minty pesto sauce, this speedy dessert is sure to be a hit at your next BBQ.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 cups packed fresh mint leaves
    • 4 tablespoons grapeseed oil divided
    • 2 tablespoons olive oil
    • ¼ cup raw pine nuts, raw cashews, or raw sunflower seeds
    • 2 tablespoons honey
    • 1 teaspoon vanilla extract
    • Pinch of salt
    • 4 ripe peaches
    • Your favorite vanilla ice cream to serve, if desired

    Method
     

    1. Preheat barbecue grill to medium-high.
    2. While barbecue preheats, make mint pesto sauce. In blender, place mint, 3 Tbsp grapeseed oil, olive oil, pine nuts, honey, vanilla, and salt. Blend, scraping down sides of blender jug as needed with rubber spatula, until pesto is mostly smooth, about 30 seconds. If pesto is too thick, thin with water, adding 1 Tbsp at a time until desired consistency is achieved.
    3. Cut peaches or your chosen fruit in half and discard pits. Rub cut side of fruit with some of the remaining 1 Tbsp grapeseed oil. Place fruit cut-side down on preheated grill and cook, moving as needed so fruit does not burn, until warm and grill marked, about 2 minutes.
    4. To serve, divide grilled fruit among serving bowls and top with some mint pesto. While delicious just as is, topping with a scoop of ice cream is highly recommended, as it gives the final dish more depth and richness.

    Notes

    Each serving contains: 271 calories; 4 g protein; 19 g total fat (2 g sat. fat); 26 g total carbohydrates (21 g sugars, 5 g fiber); 70 mg sodium

    By Lawren Moneta

    Article Courtesy of Alive Magazine

  • Salads, reimagined

    Salads, reimagined

    Salads, reimagined

    Warm salads to bowl you over

    Like their cool counterparts, warm salads can be packed with the nutrient-dense ingredients you’re trying to eat more of. Pivot to these cozy early spring salads that are, without question, hot stuff. They’re most certainly not your standard bowl o’ greens!

    Bistro Salad with Caramelized Vegetables

    This virtuous salad is reminiscent of what you’d be served at a well-reviewed bistro. For a special finishing touch, garnish egg with a pinch of smoked salt.
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    Servings: 1
    Ingredients Method

    Ingredients
      

    • 2 large carrots cut into ½ inch chunks
    • 2 large parsnips cut into ½ inch chunks
    • 3 cups cubed celery root
    • 1 tbsp grapeseed or avocado oil
    • 4 large eggs
    • 3 tbsp olive oil
    • 2 tbsp apple cider vinegar
    • 1 tbsp grainy mustard
    • 1 garlic clove peeled and grated or very finely minced
    • ¼ tsp salt
    • 8 cups frisee and/or tender salad greens torn into bite-sized pieces
    • ⅓ cup almonds preferably toasted, coarsely chopped

    Method
     

    1. Preheat oven to 425°F and place rimmed baking sheet in oven as it heats.
    2. In large bowl, toss carrots, parsnips, and celery root with grapeseed or avocado oil and season with salt and pepper, if desired. Spread out on hot baking sheet and roast until vegetables are golden and tender, about 30 minutes, stirring once halfway.
    3. Meanwhile, in large saucepan, bring 3 inches of water to a simmer (the point when you see bubbles coming up to the surface, without full rolling bubbles). Into small bowl, crack an egg, then gently ease egg into simmering water. Repeat with remaining eggs, waiting until white of egg in water is opaque before adding the next egg (about 30 seconds apart). Poach until whites are set but yolks are still runny, about 3 minutes. Using slotted spoon, transfer eggs to paper towels as they are done.
    4. In small bowl, whisk together olive oil, cider vinegar, mustard, garlic, and salt.
    5. In large bowl, toss frisee or salad greens and roasted vegetables with dressing. Divide salad among 4 plates and top each with a poached egg. Sprinkle with chopped almonds.

    Chicken Farro Salad with Chunky Blueberry Dressing

    The blueberry dressing is a wonderful counterpoint to the earthy elements of this simple yet satisfying salad. If farro is not available, other grains, including spelt berries, sorghum, or quinoa, can be used.
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    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 cup farro
    • 2 tsp olive oil
    • 1 shallot peeled and chopped
    • 2 garlic cloves peeled and chopped
    • 2 cups fresh or frozen blueberries
    • 2 tsp lemon zest
    • ½ tsp dried thyme
    • ¼ tsp dried red pepper flakes
    • ¼ tsp salt
    • 2 tbsp balsamic vinegar
    • 8 cups baby spinach or mesclun mix
    • 1 large red bell pepper thinly sliced
    • 1 lb cooked chicken sliced
    • ½ cup chopped parsley

    Method
     

    1. In medium-sized saucepan, place farro and 3 cups water. Bring to a boil, reduce heat to low, and simmer, covered, for 30 minutes, or until grains are tender. Drain well.
    2. In small saucepan, heat oil over medium heat. Add shallot and garlic; heat for 30 seconds. Add blueberries, 2 Tbsp water, lemon zest, dried thyme, red pepper flakes, and salt; heat for 3 minutes, or until blueberries have softened and released some of their juices. Stir in balsamic vinegar.
    3. Divide greens, farro, bell pepper, and chicken among 4 serving plates. Top with warm blueberry dressing and scatter parsley overtop.

    Broccoli Confetti Lentil Salad

    Black, pearly lentils serve as a springboard for a highly nutritious salad that seems more sophisticated than its ease of prep would suggest. French green lentils also hold their shape with cooking, so they would be an adequate substitution for black lentils.
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    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup black lentils
    • 2 tsp grapeseed or avocado oil
    • 1 cup chopped onion
    • 2 garlic cloves peeled and chopped
    • 1 large head broccoli florets finely chopped
    • Juice of ½ lemon
    • ½ tsp salt
    • ½ tsp dried red pepper flakes
    • 1 cup sliced roasted red pepper
    • ½ cup chopped dill
    • 2 tbsp capers
    • ¼ cup pumpkin seeds

    Method
     

    1. In medium-sized saucepan, place lentils, 4 cups water, and a couple pinches of salt, if desired. Bring to a boil, reduce heat to medium-low, and simmer, covered, until lentils are tender but not mushy, about 20 minutes. Drain well.
    2. In large skillet, heat oil over medium. Add onion and heat until softened and beginning to darken. Stir in garlic and heat for 30 seconds. Add broccoli and heat, stirring a couple of times, for 5 minutes. Pour in 2/3 cup water; cover and heat until broccoli is bright green and liquid has absorbed, about 3 minutes. Stir in lentils, lemon juice, salt, and red pepper flakes; heat for 1 minute. Stir in roasted red pepper, dill, and capers.
    3. Serve topped with pumpkin seeds.

    By Matthew Kadley, MSc, RD

    Article Courtesy of Alive Magazine