RECIPE: Salmon and Quinoa Salad

Whether Steelhead, Coho, or Sockeye,

This Salmon Salad is a “MUST TRY”.

Phenomenal Health benefits from leafy greens:

Anti-aging, cancer-prevention and healthier spleens*!

Savory seasoning to suit your palate,

if you like-a da’ spice, up you can dial it!

Quinoa (“keen-wah”) is a healthy grain,

It’s good for your waistline and packed with protein!

Salmon Quinoa Salad

Let’s keep this simple:

Grill, bake or buy a cooked piece of salmon or wild fish or humanely-treated meat of your choice.

Add 1 cup Quinoa to 2 cups boiling water, add a bouillon cube or spices of your choice (thyme, sea salt, ground pepper, basil) cook on medium-low heat x ~ 10 minutes, until water is gone.

Cover dinner plate with arugula (or green of your choice)

Scoop out desired amount of cooked quinoa and place atop arugula.

Place deliciously prepared (or purchased) fish atop quinoa

Drizzle with lemon, basaltic vinegar and olive oil or your favorite dressing, if you prefer.

*I don’t know a scientific study based on greens’ impact specifically to the spleen, however every organ and cell is likely to benefit from nutrient dense foods like leafy greens.

RECIPE: Wild Rice and Arugula Salad

Need to give your salad some girth without bulking up?

Wild Rice is the perfect grain to making your salad more filling without packing on pounds in the process.  Wild rice has twice the protein of brown rice, is high in fiber and essential minerals and vitamins.

The arugula bring the benefits of leafy greens.  It’s alkalinic and detoxifying, high in chlorophyll and antioxidants, and is anti-inflammatory.  Sun dried tomatoes deliver calcium and magnesium, which are great for cardiovascular health.  So this salad is a super hearty, super healthy serving of goodness!

arugula salad
Bring 4 cups of water to a boil, Add 1 cup wild rice

let cook until water gone (~ 45 min)

While rice is cooking, in a large dish combine:

1/2 5 oz sleeve goat cheese

1/2 cup chopped Sun Dried Tomatoes

4-5 cups of arugula

1 Tbsp olive oil

1 tsp ground black pepper

1 tsp dried basil

1 /2 tsp sea salt

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Serve on bed of arugula.

Serve Warm or cold.

Keeps in Fridge all week.

Tastes great in a toasted tortilla.

 

RECIPE: Asian Slaw Salad

asian slaw2
Headed to a Yuletide gathering? The best way to insure there’ll be healthy options on the table, is to offer to bring a side dish! This helps the host and helps your pant size. Win, win!

In The South, people like slaw.  Not necessarily over the holidays; usually with BBQ, seafood, and picnics.  But trust me, this dish will fit in and any feeding affair!

While I fancy myself a Southerner, I actually never liked slaw (or Sweat Tea or Potato Salad, but don’t tell my Southern comrades!)

However, my best friend’s mom used to make an Asian slaw that was ‘Rah-dic-u-lous-ly’ good, at least as far as slaw goes.  It did include the both the noodles and the seasoning packet from an Oodles o’ Noodles bag–which at the time was a staple of mine.

Y’all remember those right? 99 cent packages of dried noodles in a variety of flavors, like “chicken” “beef” and “Oriental” .  They were pretty much all I ate in college, besides late night “Bull Whips” (which were just over-priced bread sticks from a nearby pizza joint, but that’s another blog for another day).

This recipe is a healthier version of Asian slaw with REAL ingredients inspired by the dear “Cindle Sue”.  Merry Christmas, Y’all!

asian slaw ingred

INGREDIENTS:

In a sealable container (preferably glass) combine all of the following

1 bag of organic broccoli and carrot slaw (I used Trader Joe’s organic slaw ~8 oz bag)

1/2 cup almond slivers or Sesame Seeds

1/3 cup rice vinegar

1/3 cup olive oil

1/4 cup soy sauce

2 Tbsp honey or maple syrup

It’s better if served several hours after prep or the following day, to let the veggies absorb the flavors and marinate.

Makes 6-8 servings.

Keeps in the fridge all week!

RECIPE: Healthy Asian Noodle Salad

image

Serves 4-6:

Prep time: 10 minutes

Ingredients:

4-6 cups arugula

1-2 cups chopped mushrooms (dealer’s choice of  ‘shroom)

1 sleeve of organic gluten-free soba noodles

1 jar Annie’s Shiitake Dressing (this dressing is currently made with soy sauce with wheat in it, so you can use  your favorite dressing or THIS YUMMY SAUCE instead, if you’re gluten-free)

1/4 -1/2  red onion chopped

1 heirloom tomato sliced

Sea salt and ground pepper to taste

image

 

Brake soba noodles in half and add to a quart sized pot of boiling water

While noodles are boiling (takes about 7 minutes)

Chop onions and mushrooms, slice tomatoes

In a large bowl combine/mix all the ingredients (of course, you’ve fully cooked and drained soba noodles)

imageThis is a great salad to keep in the fridge and nibble on all week.

Eating it with chopsticks will will help you eat more slowly and eat less, so give that a try!

 

 

 

RECIPE: Buckwheat Noodle Salad

SERVES: ~ 10-12

PREP TIME: 10 min

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This is a great salad to take to a gathering or to keep in the fridge and nibble on all week.  It’s gluten-free and flavor-full. And it may be the easiest thing I’ve made in quite a while.

Trader Joe’s sells bags of sun-dried tomatoes, but I have to get the Annie’s dressing and soba noodles (buckwheat noodles) at another grocery store.  So hopefully you have a store that carries all of the ingredients (with no additives, of course!).

photo 1Chop up 1/2 – 1 cup of sun-dried tomatoesphoto 2While you boil 1 package (3 sleeves) of buckwheat noodles (also called soba noodles, found in Asian section of most grocery stores; try to get the ones without added wheat) and 1 package of frozen edamame (anywhere from 8-16 ounce bag is fine) photo 3

In a large bowl combine buckwheat noodles, edemame, an entire jar of Annie’s Asian Sesame dressing, and sea salt and ground pepper to taste.  After noodles cool, add the chopped sun-dried tomatoes and stir.photo 4You now have a gorgeous and delicious dish to share!

 

RECIPE: Hard Boiled Eggs

hard boiled eggs

Eggs are nature’s perfectly packaged nutrient and protein rich little gift.  People used to avoid egg because they were told the yolks were high in cholesterol. Now research has found that eggs also raise the good cholesterol that our bodies need.  So I’m not saying go all ‘Cool Hand Luke‘ on me, but enjoy eggs regularly, don’t fear them!

It almost seems  ridiculous to call it a “recipe”.  So call it a reminder. Hard boiled eggs are your healthy, cheap, quick breakfast, snack or protein fix. Grab and go on your way out the door, or put ’em atop a salad for added protein and to keep you fuller longer. Make a batch to enjoy at your own pace, they’ll keep in the fridge for 5 days or so.

1. Put the eggs in a single layer in a saucepan, covered by at least an inch or two of cold water. Starting with cold water and gently bringing the eggs to a boil will help keep them from cracking.

2. After a minute in boiling water, remove the pan from the heat, cover, and let sit for 12 minutes

3. Either remove the eggs with a slotted spoon and place them into a bowl of ice water

4. Once cool, roll the egg(s) you want to enjoy on a hard surface to uniformly break shell, peel off shell and enjoy

(I throw a little salt and pepper on ’em)