Super Quick Go-To Side Salad

standard January 18, 2017 Leave a response

This salad is hardly a recipe. But since I make mention of tossing together a quick side salad fairly often in meal plans and with clients, I thought it would be helpful to write it down. More of a template than a recipe, the goal is to use up extra produce, have fun with dressing flavors, and add fiber and volume to any meal.

Super Quick Go-To Side Salad

Yield: Serves 4

Calories per serving: 102 kcal

Ingredients

  • 4 c lettuce
  • 1 c kale, shredded
  • 1/2 c carrots, diced
  • 1 c broccoli, finely chopped
  • 2 T olive oil
  • 2 T vinegar of choice
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 2 T sliced almonds or sunflower seeds

Instructions

  1. Combine lettuce and veggies together in a large bowl.
  2. Whisk together oil, vinegar, salt and pepper. Toss together with veggies.
  3. Top with almonds for texture and crunch.
  4. Serve alongside your favorite meal for extra veggie power.

Notes

Use any leftover veggies to clean out the fridge. The more, the better!

Use flavored olive oil or vinegar to add depth of flavor to this basic staple recipe.

http://www.neatandnutritious.com/super-quick-go-to-side-salad/

Nutrition

Per serving: 102 calories, 8 g carbohydrate, 8 g fat, 2 g protein, 247 mg sodium, 4 g sugar

Chopped Cabbage Salad with Cashew Sauce

standard January 11, 2017 Leave a response

Some of the easiest, most nutritious and satisfying meals are not the prettiest. And there is nothing pretty about chopped cabbage. However, it is filling, inexpensive, full of nutrients, and when added to the right combination of ingredients, downright delicious.

This salad is one of those recipes. Full of raw, crunchy vegetables, a little heat from the jalapeno, and a rich, creamy dressing, it is a terrific way to clean out the fridge, stick to your budget, and enjoy a satisfying meal. If you aren’t a fan of raw cabbage, toss the salad with the sauce and store it in the fridge to let the flavors combine and allow the cabbage to soften slightly.

Chopped Cabbage Salad with Creamy Cashew Dressing

Yield: Serves 2

Calories per serving: 308 kcal

Ingredients

    For the salad:
  • 1/2 head savoy or green cabbage
  • 1/4 c red onion, diced
  • 2 T jalapeno, diced
  • 2 carrots, shredded
  • 1/2 c celery, chopped
  • Toasted cashews, for garnish (optional)
  • Fresh cilantro, for garnish (optional)
    For Cashew Sauce:
  • 1/4 c cashew butter
  • 2 T tamari
  • 1 T rice wine vinegar
  • 1 T agave nectar

Instructions

  1. Add all veggies together in a large bowl.
  2. In a bowl or mason jar, combine all ingredients and whisk or shake well to combine.
  3. Add dressing to veggies and toss to combine.
  4. Top with toasted cashews and cilantro to serve.
http://www.neatandnutritious.com/chopped-cabbage-salad-with-cashew-sauce/

Nutrition

Per serving: 308 calories, 38 g carbohydrate, 17 g fat, 10 g protein, 812 mg sodium, 12 g sugar

Sweet and Sour Chickpeas with Mushroom Fried Rice

standard December 21, 2016 Leave a response

When I was in middle school, my family started a tradition of going out for Chinese food on Christmas Eve with friends. And now, even if it’s take out, I must have Chinese food on Christmas Eve. It’s just not Christmas Eve without this ritual meal.

I thought of this easy vegan variation on the classic sweet and sour chicken back when I was brainstorming for the Vegan Month of Food. And it’s such a simple recipe, it’s hard to even give it recipe status. But it hits the spot in terms of all the classic Chinese flavors of sweet and tart sauce, crunchy vegetables, and piping hot seasoned rice. Bonus in that none of it is breaded or fried!

Sweet and Sour Chickpeas with Mushroom Fried Rice

Yield: Serves 4

Calories per serving: 535 kcal

Ingredients

  • 1 T coconut oil
  • 1 c bell peppers, chopped
  • 1/2 medium onion, chopped
  • 1 14-oz cans chickpeas, drained and rinsed
  • 1/2 c pineapple, diced
  • 2 T agave nectar
  • 1 T sriracha
  • 2 tsp rice vinegar
  • 2 T tamari, divided
  • 1 tsp arrowroot (or cornstarch)
  • 1 T toasted sesame oil
  • 2 c brown rice, cooked
  • 1 c mushrooms
  • 1 c frozen mixed vegetables
  • 1/4 c cashews, toasted

Instructions

  1. Heat coconut oil in a large saucepan over medium high heat. Add peppers and onions and saute for 5 minutes. Add chickpeas and pineapple and let cook for another 2 minutes.
  2. Mix agave, sriracha, vinegar, arrowroot, and 1 T tamari together. Pour over skillet mixture and stir to combine. Reduce heat and cook until sauce thickens. Remove from heat and wipe out pan.
  3. Heat sesame oil in same saucepan over medium low heat. Add cooked rice and stir to coat in oil. Push rice to the side of the pan. Add mushrooms and let cook down, about 10 minutes.
  4. Once mushrooms are nice and brown, add veggies and tamari. Stir together to let flavors meld. Cook until veggies are warm.
  5. Serve chickpeas over rice. Top with cashews.
http://www.neatandnutritious.com/sweet-and-sour-chickpeas-with-mushroom-fried-rice/

Nutrition

Per serving: 535 calories, 89 g carbohydrate, 16 g fat, 11 g protein, 451 mg sodium, 17 g sugar