Autumn Apple Salad

standard November 19, 2014 Leave a response

Any time there is a group function with food, be it a potluck, a side to a friend’s house for dinner, a Friends-giving feast, I bring salad. Mostly because its easy; I know it can be the one food I can eat when I am unsure of the full menu or I am eating with omnivores. And over time, I’ve become known as the salad girl. Everyone knows I’ll bring salad. And it won’t be your ordinary bagged salad and bottled dressing.

For this year’s Friends-giving feast, I started with my CSA share. I had so much lettuce, I was very happy to be needing to make a huge salad this week. Add some shredded cabbage, carrots, and apples, and most of this week’s box was used up!

This salad is a perfect side for any Thanksgiving table or as a weekday meal. Sweet, roasted squash; raw, crispy apples; a little protein and texture from hemp seeds and hazelnuts. And tart cranberries to round it out. This whole salad was nearly gone by night’s end, the one food we were all going back for seconds on. Not too often a salad can do that!

Autumn Apple Salad

Autumn Apple Salad

Yield: Serves 4 (or 8 as a side)

Calories per serving: 370

Ingredients

  • 1 delicata squash
  • 4 c mixed greens
  • 4 c cabbage, shredded (or Brussels sprouts)
  • 1 c carrot, grated
  • 1 medium apples, sliced thin
  • 3 T hemp seeds
  • 1/4 c dried cranberries
  • 1/3 c toasted hazelnuts, chopped
  • 1/3 c red onion, diced
  • 4 T fig balsamic vinegar
  • 4 T extra virgin olive oil
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper

Instructions

  1. Slice squash into rings, and cut each ring in half to make half moons that are about 1/2 inch thick.
  2. Preheat oven to 375 and line a baking sheet with parchment paper. Lay out squash pieces on baking sheet and sprinkle with salt and pepper. Bake for 30 minutes or until squash is soft and golden.
  3. Toss greens, cabbage, carrot, apple, hemp seeds, cranberries, hazelnuts, and onion together in a large serving bowl.
  4. Whisk together vinegar, oil, salt and pepper.
  5. When squash is done, remove from oven and let cool slightly. Place slices on top of salad.
  6. When ready to serve, drizzle salad with dressing and toss to combine.
http://www.neatandnutritious.com/autumn-apple-salad/

Nutrition:

Per serving (4): 370 kcal, 33 g carbs, 23 g fat, 7 g protein, 185 mg sodium, 22 g sugar

Autumn Apple Salad

Apples: Fall Bounty

standard November 17, 2014 Leave a response

Thanksgiving to me will always be equated with my mom’s applesauce and apple crisp. They were two foods we always made when temperatures cooled, and the smell of apples and cinnamon are quintessential holiday scents.

As I’ve begun experimenting in the kitchen, I’ve branched out a little with apples. They’re not just for snacking or making applesauce. Whether sweet in baked goods, or savory in dinner entrees, apples have a sweet and tart versatility. And their nutritional value is diverse. An apple a day really can keep the doctor away.

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Nutrition:

Apples of all colors and varieties are packed with vitamins, minerals, and fiber, in a compact 65 calorie fruit (for a medium-sized apple). Their high fiber and natural sugars make them a carbohydrate rich source at 17 g. Apples also contain a moderate amount of vitamins C, B6, and B12, as well as potassium.

Benefits:

The high fiber content in apples makes them a terrific food to support a wide number of health issues. A diet high in fiber helps to reduce cholesterol, benefiting heart health, digestive and gastrointestinal issues. It can also prevent gallstones, aid in weight management, and regulate blood sugar.

Apples are also a significant source of antioxidants which can aid in immune support, benefit eye and bone health, and flush and detoxify the body.

Recipes:

Bake up some apple goodness this week with one of these classic recipes:

Almond Caramel

standard November 18, 2013 Leave a response

Fall equals cinnamon sugar doughnuts and warm apple cider. I haven’t actually eaten either together since I was little, when we enjoyed this sweet treat while painting pumpkins in the driveway. But every year, I think, “I need a cinnamon sugar doughnut and a mug of hot apple cider!” Without fail. So this year, I combined the two. I had an 18 mile run the morning of our first snowfall, and I was cooped up working in front of a window with snow swirling all around. No better way to eat back all the calories I just ran than with hot, fluffy doughnuts.

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Caramel Apple Doughnuts

Ingredients

  • 1/2 c gluten-free all-purpose flour
  • 1/2 c almond meal/flour
  • 1 T ground flaxseed
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 c coconut sugar (or sucanat)
  • 1/3 c + 3 T almond milk
  • 1 T lemon juice (yield of 1/4 lemon slice)
  • 1 T coconut oil
  • 1 small grated apple
  • 3 T almond butter
  • 2 T agave nectar
  • 2 T almond milk

Instructions

  1. Mix dry ingredients through coconut sugar in a large bowl.
  2. Add coconut oil and grated apple to almond milk mixture.
  3. Add wet ingredients into dry, folding together gently with a spatula.
  4. Preheat oven to 425 degrees.
  5. Combine lemon juice and almond milk.
  6. Mix dry ingredients through coconut sugar in a large bowl.
  7. Add coconut oil and grated apple to almond milk mixture.
  8. Add wet ingredients into dry, folding together gently with a spatula.
  9. Grease a doughnut pan with a small amount of coconut oil.
  10. Using a small spoon, gently divide mixture into doughnut pan. Bake for 15 minutes, until they spring back to the touch. Let cool in pan for 5-10 minutes.
  11. Whisk together almond butter, agave nectar, and 2 T almond milk in a small shallow dish to make caramel sauce.
  12. When doughnuts are cool, dip into sauce to coat top. Save leftover sauce for dipping. 🙂
  13. Try to not eat all at once.
http://www.neatandnutritious.com/almond-caramel/

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