Miso Mustard Cabbage and Fennel Salad

Had a couple of ½ heads of cabbage and a fennel bulb to use in my fridge so I put this cole slaw like salad together tonight, it’s quite tasty now, looking forward to having some fully marinated for lunch tomorrow.  The fennel in this salad is key, fennel is crunchy, slightly sweet and refreshing and, it is a powerful antioxidant, has anti inflammatory properties and aids in digestion.  Fennel is also an excellent source of Vitamin C, Folate,  Potassium and high in fiber too.

Large bowl
1     tablespoon Miso Paste
2     tablespoons Grainy Dijon Mustard
1     tablespoon Honey
2        tablespoons Rice Vinegar
3        tablespoons Sunflower Oil
2        teaspoons Sesame Oil
1/2    teaspoon Crushed Red Chilies
1/2    teaspoon Sea Salt
6        cups Red and Green Cabbage, thinly sliced
1         small Fennel Bulb, thinly sliced
3        Carrots, grated
4        Green Onions, sliced
1/3    cup Toasted Sunflower Seeds
1/4   cup Sesame Seeds
Pepper to taste

Whisk sauce ingredients in a large bowl then add cabbage, fennel, carrot, green onion and toss to coat. Sprinkle with seeds, toss again then season with pepper to taste. Allow to marinade for at least a couple hours before serving.

Kale and Quinoa Salad with Apple Lime Dressing

This salad is a combination of so many of my favourite foods right now: kale, quinoa, carrots, fresh in-season fuji apple and lime….so delicious and, it is perfect served immediately or can be stored in the fridge for a day or two; it also makes a great potluck or party dish. I always make it with Lacinato or Dinosaur Kale but it would work with curly kale or any other variety too. I suppose you could use a different variety of apple as well but the Fuji apple has a nice balanced sweet and tart with a hint of floral flavour and, bonus, they are local and in season (here) right now. This recipe serves 4.

Apple Lime Dressing
1/2    large Fuji Apple, chopped
1         Lime, zested
1         Lime, juiced
1         teaspoon Sea Salt
1/2    cup Rice Vinegar
2         teaspoons Sesame Oil
1/4    cup Sunflower Oil
2         tablespoons Honey or Agave Syrup

Toss all ingredients in a food processor or blender and set aside.

Kale Quinoa Salad
1        large bunch Lacinato Kale, stems removed, coarsely chopped into about 1 inch strips then hand torn*
3/4   cup Quinoa, rinsed well then cooked in one cup fresh water
2-3    large Carrots, shredded
1/2    large Fuji Apple, chopped
1/2    cup raw or toasted Almonds

Hand tear the chopped kale into a large bowl. *Hand tearing bruises the raw kale making it softer and ready to eat without cooking, if you are planning on storing the salad in the fridge to serve later you could skip the hand tearing as marinating in the dressing will also soften the kale.

Add warm cooked quinoa, shredded carrot and the vinaigrette, toss until coated.

Add chopped apple and almonds, toss to combine again and add fresh ground pepper to taste.

Enjoy!

Dressings

Summer is coming and (apparently) Spring is here which for me means salad time!  I almost never buy a salad dressing, it is so healthy, fresh and easy to make your own, once you get the hang of it you’ll wonder why you ever bought a store dressing.  Some of these recipes are mine, some I have acquired along the way but all are well used and loved. I have been meaning to do this post for too long now so I’m going to just provide a list and will likely come back and update to add more later.  A post for Dips and Pesto are soon to follow.  Enjoy your greens!

Miso Honey Cilantro Dressing

4              tablespoons White Miso
2              tablespoons Honey
2              bunches fresh Cilantro
4              tablespoons White Wine Vinegar
1/4         cup Sunflower Oil
4              tablespoons White or Yellow Onion, chopped
2              teaspoon Dijon Mustard
Sea Salt and Pepper to taste

Combine, blend or process until smooth.

Makes approximately 1 cup.

Creamy Cilantro Lime Dressing

3/4         cup raw Cashews, soaked in filtered water for at least 6 hours
1              cup fresh Organic Cilantro
1/2         cup Nut or Rice Milk
1/2         Avocado, peel  and pit removed
1/4         cup Extra-Virgin Olive Oil
1/2         Jalapeno, stemmed and cut in half (if you do not like spicy you can remove the seeds and membrane)
3              tablespoons fresh Lime Juice (about 2 limes)
2              Garlic Cloves, skin removed

Combine, blender or food process  until smooth. Store in an airtight container in the fridge for 4-5 days.

Makes Approximately 3 cups.

Cilantro Lime Dressing

1              Jalapeño Pepper, seeded (1/2 if you prefer less heat)
2              Garlic Cloves
3/4         teaspoon fresh Ginger, minced
1/3         cup fresh Lime Juice
1              tablespoon Honey or Agave Nectar
2              teaspoon White Balsamic Vinegar
1/2         teaspoon Sea Salt (or to taste)
1/2         cup packed fresh Cilantro
1/3         cup Extra Virgin Olive

Combine, blend/process. Best if refrigerated for a couple of hours prior to serving.

Makes approximately  1 cup.

Carrot Ginger Dressing/Dip

1              large Carrot, grated
2              tablespoons Mirin
1              tablespoon Agave Nectar
2              tablespoons Rice Vinegar or Apple Cider Vinegar
1              tablespoon wheat-free Tamari
1              tablespoon Mustard
1              tablespoon fresh Ginger, grated

Put all ingredients into a blender or food processor and puree until smooth.

Makes approximately 1/2 cup.

Poppy Seed Vinaigrette

1/2         cup White Vinegar
1              cup Sunflower Oil
1              Tablespoon Poppy Seeds
1/2         Sweet Onion, grated
1/4         cup Honey or Agave Syrup
1              teaspoon Dry Mustard
1              teaspoon Sea Salt

Just a couple pulses in a blender will do or just a good shake!

Makes approximately 2 cups.

Oil-Free Italian Vinaigrette (personal fav, use this on green salad all the time)

1/4         cup Apple Cider Vinegar
2              teaspoons Dijon Mustard
1-2          tablespoons Italian Seasoning
3/4         cup Water
1              teaspoon Sea Salt

Combine, blend/process.

Makes approximately 1 cup.

Maple Mustard Vinaigrette

1              clove of Garlic
1              heaping teaspoon of Mustard
2              tablespoons Maple Syrup
1              tablespoon Lemon Juice
3              tablespoons Red Wine Vinegar
1/2         cup Extra Virgin Olive Oil
Sea Salt to taste

Combine, blend/process/emulsify.

Makes approximately 1 cup.

Basic Balsamic Dressing

1              Garlic Clove, peeled
1              small Shallot, peeled
1              teaspoon Lemon Juice
2              tablespoons Agave Nectar
1/4         cup Balsamic vinegar
1/2         cup Extra Virgin Olive Oil
Sea Salt and Pepper to taste.

Combine, blend/process/emulsify.

Makes approximately 1 cup.

Green Apple Salad Dressing (vinegar and citrus free)

1              Green Granny Smith Apple, cored
1/2        cup Water
1/3         cup Extra Virgin Olive Oil
3 to 4    Garlic cloves
2              inch piece of fresh Ginger, peeled
Sea Salt, to taste

Combine in blender/processor and blend until very smooth and creamy. Add salt to taste and blend again.

Makes approximately 1 cup.

Cucumber Vinaigrette

1              Long English Cucumber
1/4         cup Rice Vinegar
1              tablespoon Toasted Sesame oil

Combine, blend/process till smooth.

Makes approximately 1 cup.

Super Healthy Oil and Vinegar Free Dressing  (great of baby kale greens)

1              Lemon, juiced
1/4         cup Nutritional Yeast
3-4          tablespoons Dulse Flakes
1-2          teaspoons Braggs Liquid Aminos or Wheat Free Tamari
Handful fresh Basil or Dill
Cayenne Pepper to taste

Combine and shake.

Makes approximately ½ cup.

Creamy Avocado Dressing (also great as a dip for veggies)

1              Avocado, peeled, pitted
1              small Garlic Clove, minced
1/4         cup Water
1              tablespoon Fresh dill
1              tablespoon Honey or Agave
2              tablespoons Lemon Juice
1/2         teaspoon Sea Salt

Combine, blend or processes until creamy and smooth.

Makes approximately 1 cup.

Sweet Basil-Lime Dressing

1              clove Garlic
2              cup fresh Basil Leaves
1/4         cup Olive Oil
1/4         cup fresh Lime Juice
2              tablespoon Water
1              tablespoon Honey or Agave
1              teaspoon Sea Salt

Combine, blend/process until smooth.

Makes approximately 1 cup.

Oil-free Basil Lover’s Dressing

3              tablespoons Apple Cider Vinegar
1              tablespoon Organic Miso Paste
1-2          cups fresh Basil
1              Garlic Clove
1/2         cup Water
1/4         cup Lemon Juice
1/4         cup Nutritional Yeast
2              tablespoons Honey or Agave

Combine, blend or process.

Makes over 1 cup.

Strawberry Vinaigrette

1              cup Sunflower Oil
1/2         pint fresh Strawberries, halved
2              tablespoons Balsamic Vinegar
1/2         teaspoon Sea Salt
1/4         teaspoon ground Black Pepper
1              tablespoon fresh Tarragon (1/4 teaspoon dried)
1              tablespoon Honey or Agave

Combine, blend/process

Makes just over a cup.

Blueberry Dressing

1/2     cup fresh blueberries
1          tablespoon Apple Juice
2          tablespoon Red or White Wine Vinegar
2          tablespoons Goat Yogurt (or sub for water or additional apple juice)
1          teaspoon Shallots, coarsely chopped
1/8     teaspoon Sea Salt
1          tablespoon Honey, Agave or pinch Stevia
Freshly ground Black Pepper to taste

Combine, blend/process until relatively smooth.  Dressing will thicken over time.

Makes approximately ¾ cup.

Sweet and Tangy Mango Salad Dressing

2              ripe Mangos (or about 2 cups if using frozen)
1/3          cup Water
1/2          Avocado, pitted and skinned
1              heaping tablespoon Spicy Brown Mustard

Combine and blend/process

Makes approximately 2.5 cups.

Raspberry Salad Dressing

1/2         cup Sunflower Oil
1/4         cup frozen or fresh Raspberries
3              tablespoons Raspberry Vinegar (Red Wine Vinegar will work too)
2              tablespoons All-Fruit Raspberry Jam
1-2          tablespoon Honey or Agave (to taste)
1              tablespoon Grainy Dijon Mustard
1              teaspoon Poppy Seeds
1              Shallot, chopped

Combine, blend/process until smooth.

Makes approximately 1 cup.

Healthy Herb Omega Flax Dressing

3/4       cup Flax Seed Oil
1/4       cup Apple Cider Vinegar
1             teaspoon Dijon Mustard
1             teaspoon Wheat-Free Tamari Sauce
3-5        cloves Garlic, crushed
6             drops Tabasco or other hot sauce
1             tablespoon Sweet Basil
1/2        teaspoon Tarragon
1/2         teaspoon Oregano
1/2         teaspoon Maple Syrup
1              tablespoon Capers

Combine, blend/process.

Makes just over 1 cup.

Quinoa Salad with Miso Honey Cilantro Dressing

I don’t even know what to say about this dish, its that good, especially to cilantro lovers. The dressing is worth making a double batch and bottling for later, it can be used on salads or marinade for chicken, pork,  seafood, veggies….seriously awesome.  These instructions make a pretty large bowl so plan on sharing!

Medium Pot
Large Bowl
1              cup Quinoa
1              cup White Basmati Rice
3              cups of Water
1              Red Pepper, chopped
1              English Cucumber, chopped
8              dried Black Figs, chopped
1              cup Edamame (buy the shelled version, it’s so much easier)
1              cup of Goat Feta Cheese, chopped
1/2         cup of Miso Honey Cilantro Dressing
1/2         cup of Walnuts, toasted in a dry pan then coarsely chopped
1              Lime, wedged

Miso Honey Cilantro Dressing

2              tablespoons White Miso
1              tablespoons Honey
1              bunch fresh Cilantro
2              tablespoons White Wine Vinegar
3              tablespoons Sunflower Oil
2              tablespoons White or Yellow Onion, chopped
1              teaspoon Dijon Mustard
Sea Salt and Pepper to taste

Rinse the rice and quinoa thoroughly, drain.

Combine the rice and quinoa in a pot with 3 cups of water.  Add a pinch of sea salt.

Cover and bring to a boil then turn down to low/simmer and cook until all of the water is absorbed and the rice and quinoa mixture is light and fluffy.  You can also do this step in a rice cooker.

Remove from the stove and let the mixture cool completely.  If you’re in a hurry, put it in the fridge.

While the rice/quinoa mixture is cooling chop all the veggies, figs and goat cheese.

Make the dressing by tossing all ingredients into a blender or food processor.

Mix everything together, stir in desired amount of dressing and top with the toasted walnuts.

Serve with a squeeze of  lime.

Minty Leek Pea Soup

I’ve seen a couple variations of this recipe, some serving it warm, some cold,  personally I’ve never  been a fan of cold soup but either way you like it this one is a nice light Spring and Summer soup.  The Mint is subtle but you can always add more if you enjoy it!  Is also nice served with a dollop of plain greek style yogurt.

My only suggestion is to not cheap out when buying your peas, a bag of organic frozen peas cost $2-$3  and is worth the added flavour and health benefits. Also, as I have mentioned before I always use low sodium stock, just add sea salt as needed to your bowl!

1              tablespoon Olive Oil
1/8         teaspoon Nutmeg
4              Leeks, white part only, chopped
1              pack (300-400g) Frozen Organic Peas
4              cups Vegetable Stock
4              tablespoons fresh Chopped Mint (Up to a cup if you want more minty flavour)
Sea Salt  and Pepper to taste

Sauté leeks in olive oil with a pinch of sea salt and nutmeg until soft but not brown.

Add peas and stock, bring to boil then reduce and simmer.  Simmer for 5-15 minutes depending on how thick you wish the soup to turn out.

Remove from heat, add chopped mint and blend smooth.

Curried Quinoa Edamame Salad

I’m always looking for new ways to have Quinoa, this is my take on a yummy curry version I had once at Whole Foods.  While the curry flavour is light it will intensify after some time in the fridge.

Medium pot.
Large bowl.
1              cup dry Quinoa, cooked in 1 1/2 cups of Water
1/2         cup shelled Edamame Beans, cooked
1/3         cup Cashews, coarsely chopped
1/4         large Red Pepper, chopped
1/4         large Zucchini, cut into match sticks
3              Green Onions, sliced
1              small bunch of Cilantro, chopped (I used enough to fill about a 1/3 of a cup)
Small bowl:
3              tablespoons Lemon Juice
1/4         cup Olive Oil
1              tablespoon Honey
1              tablespoon Curry Powder
Sea Salt and Pepper

Steam or boil the edamame beans then put them in your large bowl.

While the quinoa is cooking chop up all the other ingredients.

In your small bowl stir up the dressing.

Combine everything in the large bowl, mix well and season with sea salt and fresh ground pepper to taste.