Eat Simply, Eat Well

Healthy recipes & tips to help you live the good life. by Ann Plough

Whole Grains, Kale and Mixed Herb Salad

May 8, 2015 by aplough

Whole Grain, Kale and Mixed Herb Salad

Oh Friday, am I glad to see you. This week has been packed and I’m ready to take a nice long walk in the fading sunlight, come back and kick my feet up, and breathe deeply for a moment.

But first Dinner.

If you been cooking meals all week long, it’s possible that by the end of it you have bits and bobs of leftover portions lingering around on various shelves. Whole grains are one item that I tend to cook extra of at the beginning of the week ‘just in case’ as they take a bit longer to cook than other ingredients do – and having them on hand means that I can get a quick hearty meal on the table with the addition of raw or cooked vegetables and a few other key items. What the easiest thing do when you have a bowl of leftover whole grains? Making a salad is high on my list.

This salad makes the most of a variety of herbs for the fullness of flavor; try these:

  • Basil
  • Mint
  • Cilantro
  • Parsley
  • Dill
  • Fennel (fronds)
  • Tarragon

Feel free to use all four, or mix and match what you have. I happened to have two different types of basil growing on my windowsill, so I used both Genovese basil and lemon basil for this – and I have to say I smiled a bit every time I bit into the citrus-anise note of the lemon basil – a welcome surprised scattered at random throughout the salad. The main thing is to experiment and use what you have – it’s hard to go wrong here, though I wouldn’t recommend Thai basil in this salad.

You can use any whole grain you wish for this. Good examples are:

  • Barley
  • Oat Groats or steel-cut oats
  • Millet
  • Quinoa
  • Brown, Red or Black Rice
  • Spelt grains
  • Kamut/Farro grains
  • Wheat grains or Tabbouleh

Some of these, like Quinoa and Millet cook quickly so you can get them on the stove and then prepare the other ingredients while they cook. You’ll want to make sure your grains are cool (they don’t have to be cold; room temperature is fine) before you add them to the salad for best results.

 Now on to the vegetables: a variety of vegetables adds a broad array of colors, flavors and nutrients, so you can choose what you have on hand or your favorites. Try these:
  • Radish
  • Carrots
  • Kohlrabi
  • Cucumber
  • Zucchini
  • Snap peas
  • Green beans
  • Shelled edamame

I chose to add radish and carrots. Whatever you choose to put into the salad, make sure it’s sliced, grated, or diced really small so that no part of the salad is overly crunchy nor requires too much work to chew. You want this to be an enjoyable experience, not a workout for the jaw muscles!

 And finally, toasted pumpkin seeds and the vinaigrette to pull everything together and all it needs is a quick toss and you can plate it up.
The thing I love about this salad is how flexible and versatile it is. You can use it to clean out the fridge at the end of the week, and then pack it along on a weekend picnic or to a potluck (if you increase the quantities, that is).  If you make it mid-week, it makes the perfect lunch for the office. We’ve also packed this along for car, train and plane rides – since travel food is notoriously abysmal and it’s nice to have your own options along.
Hungry yet? Let’s get chopping!
Whole Grain, Kale and Mixed Herb Salad

Whole Grain, Kale and Mixed Herb Salad

Whole Grain, Kale and Herb Salad

 1. In a large bowl combine:
  • 1 cup cooked whole grains, your choice (see above)
  • 3 cups raw kale, chopped and massaged with hands to soften
  • 2 carrots, shredded
  • 6 radishes, thinly sliced
  • 1 avocado, peeled, pitted and diced
  • 2 tablespoons of pumpkin seeds, toasted
  • 1/4 cup fresh cilantro, stems and leaves chopped
  • 1/4 cup fresh mint leaves, chopped
  • 1/4 cup fresh parsley, bottom stems removed and the rest chopped
  • 1/4 cup basil leaves, chopped

2. Whisk the following ingredients together to make a vinaigrette:

  • Juice and Zest of one organic lemon (zest it first)
  • 1/2 teaspoon salt
  • 1 teaspoon mustard (I like honey mustard for this, but any kind will do)
  • 1 teaspoon real maple syrup
  • 2 tablespoons olive oil

Pour the vinaigrette over the salad and toss well to coat. Serve immediately or store in an air-tight container for up to 24 hours.

Serves 2 as a main course.

 You may also like:
  • Pomegranate, Mint and Beluga Lentil Salad
  • Tomato, Avocado, Cucumber Salad
  • Halloumi, Grape, Avocado and Arugula Salad

Did you like this recipe? Let me know in the comments below and please share with your friends!

Filed Under: Main Course, Meatless Monday, Salad Tagged With: herbs, leafy greens, whole grains

Tomato, Avocado and Cucumber Salad in a White Balsamic Vinaigrette

April 24, 2015 by aplough

I love Spring for many reasons, but top of the list is that fact that all of a sudden, seemingly overnight, my local grocery starts offering produce that looks good, tastes great, and has a good chance of having been grown this year.  After the citrus and pomegranates fade away, there is this dead zone that is filled only by the piles of red and green cabbage, Brussels sprouts, and all the root vegetables you can think of from carrots & onion to by-now-very-tired-looking kohlrabi. Now I love all of those vegetables and have happily been eating them all winter long. But at this point, it feels like I have been eating them all. winter. long.

But Spring is here again, and now I’m picking up spring onions and radishes, cucumbers and tomatoes.  I know that here in Finland, most of the stuff is imported from our friendly neighbors in the south (Thank you Italy and Spain) and those which aren’t are green-house grown this time of year. But I’ll take it. And I’ll chop it.  And layer it right into the salads my body seems to be craving.

Tomatoes in particular have been catching my eye, which is funny, because I steered completely clear of this during my entire childhood, unless they were cooked into a sauce of sorts. Seems those watered down, somewhat mealy, tasteless beefsteak tomatoes of my childhood were not really representative of what a tomato could be, and now their place in my faded memory has been usurped by a smaller, flavorful red orb that is the cherry tomato and occasionally by tomatoes of different colors: orange, yellow, purple, black.  I remember seeing a cover photo on a Martha Stewart Living magazine, where a giant baguette had been cut in half and made into a giant bruschetta topped with a rainbow of tomato slices. It was so beautiful. And so far from the types of tomatoes I’d seen.

I then tried to grow tomatoes here in Finland.  I bought 6 packs of seeds with different, colorful varieties. I started them indoors and nursed them through the chilly months of late winter and early spring; repotted them as the weather got warmer, and planted them with high hopes in my garden.  Oh, I got tomatoes, but none that ripened on the vine. And while the virtues of green tomatoes have been touted over and over again, I’d rather have mine turn the color advertised on the seed pack.

Now I buy them, though I still have dreams of succeeding at growing my own, much as my sister-in-law S- did last summer: she planted them against her garage wall where the sun beat down all day in an unusually hot Finnish summer, and we ate them all Summer long and into Fall when she finally had to harvest what was left as the cold rains began.

I picked up a huge pile of tomatoes in the grocery store, and have been snacking on them and popping them into salads all week long. Pablo Neruda would understand. In his Ode to Tomatoes the Chilean poet and ambassador closes the poem this way:

….

it’s time!

let’s go!

and upon

the table,

belted by summer,

tomatoes,

stars of the earth,

stars multiplied

and fertile

show off

their convolutions,

canals

and plenitudes

and the abundance

boneless,

without husk,

or scale or thorn,

grant us

the festival

of ardent colour

and all-embracing freshness.

excerpt from Pablo Neruda Selected Poems, edited by Nathanial Tarn, (c) 1970

And so the tomato season begins.  Here’s a salad to help you celebrate.

Tomato, Avocado & Cucumber Salad with White Balsamic Vinaigrette

Tomato, Avocado & Cucumber Salad with White Balsamic Vinaigrette

Tomato, Avocado and Cucumber Salad with a White Balsamic Vinaigrette

2 avocados, peeled and cubed

2 cups cherry tomatoes, rinsed and cut in half

1 large English cucumber, rinsed and cut into large dice

2 spring onions, sliced thinly

2 tablespoons white balsamic vinegar

1 teaspoon honey

1/2 teaspoon salt

1/4 teaspoon black pepper

3 tablespoons extra virgin olive oil

Combine the vegetables in a mixing bowl.  In a small bowl or cup, whisk together the vinegar, honey, salt and pepper until the honey dissolves.  Add the olive oil and whisk vigorously to create an emulsion.  Pour the dressing over the vegetables and toss well.  Allow the salad to sit for 15-20 minutes to let the flavors meld.

Serves 4 as a side dish

Did you like this recipe?  Please let me know in the comments below – I’d love to hear from you!

 

Filed Under: Salad Tagged With: leafy greens, vegetarian

Blueberry Cacao Smoothie

April 1, 2015 by aplough

Happy April Fool’s Day!

But let me tell you, this smoothie is no joke.  It’s packed with serious flavor and nutrients to have you sailing right on through your morning or to pick you back up off the floor after a tough work out. Use blueberries or bilberries, whichever you have, toss in the remaining ingredients and blend up a drink full of fiber, antioxidants, good healthy fat (from the avocado), Omega 6 (thank you Chia seeds).

Have you been feeling forgetful?  New studies on blueberries (and their wild friend the bilberry) show that eating blueberries help are great for brain health and improving memory. Very nice.

Need a little more oomph?  Then grab that bag of Maca Powder and toss in a little of that, too and it will give you the all-over energy boost that you just might be missing.  Especially at 6 AM. What exactly is Maca?  Nutrition stripped offers the complete overview of this excellent nutitrion source here.

To top it all off, toss in a generous spoon of Raw Cacao Powder for a smooth chocolate flavor that blends perfectly with the blueberries while packing in some extra iron, magnesium and antioxidants for your health.  For more information about Raw Cacao, take a look here.

What about that kale, you say?  You won’t even taste it.  But you’ll get the benefits of perhaps the most nutrient-rich vegetable on the planet, so don’t hold back!

This can be made the night before for an instant breakfast in the morning, or pack it in a glass jar with a tight-fitting lid and take it with you for a snack on the go.

Blueberry Cacao Smoothie

1.5 cups cashew milk, almond milk, or other nut milk of choice
1 heaped cup fresh or frozen blueberries (frozen makes for a nice, thick, cold drink)
1/2 avocodo, pitted and peeled
3 leaves kale
2 tablespoons Chia gel (or 1 teaspoon Chia seeds soaked in 2 tablespoons of water for 5 min)
1 tablespoon raw cacao powder
1/2 tablespoon Maca powder
2 teaspoons pure maple syrup or 1 fresh, pitted date

Put all of the ingredients into a high-speed blender.  Process until completely smooth, about 1 minute. Divide between 2 tall glasses and enjoy

Makes 2 servings.

Filed Under: Breakfast, Drinkable, Snack Tagged With: leafy greens, smoothie, superfood, vegetarian

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