Tag Archives: Salad

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.

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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.

Arugula

Arugula aka “Rocket” is a dark leafy green in the cruciferous family of vegetables. It is closely related to broccoli, cauliflower, bok choy, and brussel sprouts, amoung some of the most potent anti-cancer foods around. Of all the salad greens, arugula is one of the most nutritious, it is packed with disease-fighting phytochemicals, vitamins, and minerals.It has a peppery, mustardy flavor with a slight bitterness. Younger leaves, known as baby arugula, are more tender and less pungent than the more mature greens. Arugula leaves are shaped like oak leaves or dandelion greens.

A serving size of five cups provides a good portion of vitamins and minerals; one cup only offers a fraction. Still, arugula greens provide a readily absorbable source of calcium, iron, manganese, copper, and potassium. It is also a good source of vitamins A, C, K, and folic acid.

Arugula is also a great source of chlorophyll, a compound that the body can always benefit from. Chlorophyll cleanses and energizes the blood. It helps bring large amounts of oxygen to all parts of the body, creating an environment undesirable to viruses and harmful bacteria. Chlorophyll also supports healthy skin, and limits the potential of carcinogens.

Best way to eat Arugula for health benefits is raw. Full of flavor, arugula is great as a salad green, baby greens alone or mixed with milder greens, toss with a simple vinaigrette, pair with roasted beets and goat cheese or cherry tomatoes and walnuts.

Arugula is excellent cooked as well. As long as the greens are not overcooked, most of the nutrients are retained. Add to soups, dips, put of pizzas, saute arugula with olive oil and garlic at a medium-low heat. Sprinkle with salt to taste. Delicious!