Tag: meatless monday

Rainbow Super Food Kale Salad {Paleo}

On November 12, 2014

In Anti-Inflammatory, Clean Eating, Dairy-Free, Detoxifying, GBOMBS, Gluten-Free, My Story, Vegetarian

Today’s post is inspired by Skittles.

Whenever I hear the phrase, “Taste the Rainbow,” I always think of Skittles.

They were one of my favorite candies as a kid, especially the purple and red ones!

Not so fun when you reach a wet hand into a bag of Skittles after an hour of swimming at the pool in the summer though… 🙂

Okay, so this post isn’t exactly about Skittles, but this recipe and the chewy bite size candies do have one thing in common…

They are both very colorful…and look like a rainbow!

I taught a group of a dozen coworkers how to make this kale salad last week and they LOVED it!

In fact, there wasn’t any left for me by the end of the demo – which is a good sign! Here’s what one of my coworkers said about the salad:

“I have a new appreciation for kale. I never eat it but the salad today was so good. I also want to start making my own dressings and that was fabulous.”

See what I mean?? You have to try this salad!

So, what inspired this recipe?

I’m currently going through a certification program to become a Culinary Nutrition Expert, and one of our assignments has been to focus on a particular health condition and come up with recipes and meal plans that would help someone with that issue.

I chose inflammation.

If you’ve ever had any kind of “itis” (dermatitis, laryngitis, bronchitis, colitis, rhinitis, gastritis, arthritis, thyroiditis, etc.), you’ve dealt with inflammation.

Our body is really smart, and it’s naturally designed to protect us from harm.

At its most basic level, inflammation is the body’s response to an attack from a “foreign invader,” such as an injury, infection, bacteria, or virus. It’s designed to help us fight the bad guys, so we can stay healthy.

We want our body to respond with inflammation temporarily when we do something like sprain our ankle or scrape our knee. Inflammation brings a rush of blood, nutrients and fighter white blood cells to the area to start the repair and healing process.

For many of us though, inflammation is driven in part by the food we eat (and don’t eat). Most of the Standard American Diet (abbreviated SAD) is full of pro-inflammatory processed, refined foods loaded with chemicals most of us can’t pronounce and would be more likely to find in a lab than a farmer’s market.

If we can reduce inflammation, we set ourselves up to be much better at preventing or delaying disease and even getting to a healthy weight. Dr. Mark Hyman has written extensively about inflammation and how to reduce it. Click here to learn more from him.

The key dietary recommendation to heal or “cool” inflammation is to consume an unrefined, whole food (ideally organic), high fiber, plant-rich diet, which naturally stabilizes our blood sugar (and energy levels!) – another key to keeping inflammation at bay.

When I was creating this recipe, I focused on making it an anti-inflammatory powerhouse, something that your body would love for you to eat…and that would taste amazing.

Crunchy, creamy, sweet, and the slightest bit salty, this salad has all of the flavors and textures we crave and love.

I’m about to get a little nerdy here, but just go with it 🙂

The healing foods in this recipe contain anti-inflammatory compounds like antioxidants, polyphenols, and flavonoids that not only help us reduce inflammation but also boost our immune system, slow the aging process, sustain our energy, and regulate our weight.

Here are just a few reasons why you’ll want to upgrade your diet and add in this super nourishing salad that’s loaded with immune, beauty and energy-boosting ingredients!

Avocado, hemp seeds, tahini, pumpkin seeds, and extra virgin olive oil are excellent sources of anti-inflammatory fats that are not only good for our body but also for our brain (our brain is 60% fat!).
The sulfur-containing compounds in garlic are also anti-inflammatory and immune-boosting.
Leafy green vegetables like dino kale contain flavanoids and antioxidants that reduce inflammation in the body.
Isothiocyanates (eye-so-thio-CYA-nates), sulfur-containing phytochemicals found in red cabbage, regulate the body’s inflammatory response.
Turmeric contains over two dozen anti-inflammatory compounds, the most powerful of which is the antioxidant curcumin, which gives it its bright yellow color.

Ok, now that you’re super stoked about eating anti-inflammatory foods, here’s the recipe! Bring it to your next potluck or holiday party – it’ll be a hit!

Taste the Rainbow Kale Salad

This is my #1 favorite salad of all time and is always a hit at parties and potlucks. Packed with anti-inflammatory ingredients and full of flavor, this salad will turn any kale hater into a fan in no time!

Creamy Lemon Tahini Dressing

3 tablespoons tahini
3 tablespoons fresh lemon juice
1 tablespoon maple syrup (or raw honey)
1 tablespoon tamari ((gluten-free soy sauce))
1/2 teaspoon turmeric
1 pinch crushed red pepper flakes
2 garlic cloves (peeled and minced)
1/4 cup olive oil (extra virgin)

Salad

1 bunch kale (dino kale is best)
1 cup purple cabbage (shredded)
1 cup carrots (shredded)
1/2 cup raw pumpkin seeds
1 avocado (diced)
1/4 cup hemp seeds (shelled)
1/4 cup goji berries or dried cranberries

Whisk all dressing ingredients together in a bowl OR place them in a blender for 30 seconds until smooth. Taste and make adjustments to dressing, if necessary. Add a few tablespoons of filtered water to thin it out if needed. I like mine thick.
In a large bowl, place kale greens and add dressing. Massage dressing into kale leaves for about 2 minutes (until volume reduces by about 1/3). Add purple cabbage and toss to coat. Let sit for 15-30 minutes, so the dressing can continue breaking down the kale and cabbage.
When ready to serve, add in shredded carrots, pumpkin seeds, avocado, hemp seeds, and goji berries (if using). Toss to combine.

This salad will stay good for about two days in the refrigerator. The heartiness of the kale greens prevents it from wilting like other salads would.

Double this recipe if you’re bringing it to a party!

You can add in any vegetables you like. Try this salad with some diced bell peppers, chopped broccoli, cooked sweet potato cubes or other vegetables. To make more of a complete meal, add in your favorite animal or plant-based proteins (chicken, salmon, lentils, beans, tempeh). Chickpeas or white cannellini beans would pair well with this salad.

Quinoa Broccoli Salad with Tangy, Creamy Dressing {Vegan, Gluten-Free}

By Rachel Druckenmiller

On November 3, 2014

In Anti-Inflammatory, Clean Eating, Dairy-Free, Recipes, Vegan, Vegetarian

Did you know that broccoli is one of THE most healing, healthful foods we can eat?

Tom Malterre, one of my favorite nutritionists, has been so bold as to call it “The DNA Whisperer” in his fascinating TEDTalk.

I’ve written about the incredible health benefits of broccoli in another blog post (which also features my favorite “crack” broccoli recipe – aptly named due to how addictive it is).

Click here for that recipe and to learn more about the cancer-fighting, immune boosting, detoxifying benefits of this tree-like vegetable.

Broccoli is coming in season locally, so I wanted to find some new and interesting ways to use it aside from the usual steaming it or tossing it in a salad.

Since removing dairy from my diet a few years ago, I’ve been especially driven to come up with creamy dressing recipes. This one uses tahini (sesame paste) and raw cashews to create creaminess, which paired nicely with the light and fluffy quinoa and roasted broccoli.

The trick was making a big pot of quinoa at the beginning of the week, which we’ve since used for a southwest black bean salad, pumpkin breakfast cereal, and now this recipe.

It’s a big time saver to cook once and then use the ingredient 3 times. You can do that with any grain at the beginning of the week (brown rice, wild rice, quinoa, millet, buckwheat).

(In case you missed it, here’s how to cook quinoa 🙂 )

One of my colleagues who tried this recipe on her own had this to say about it:

“Whoa, Rachel! This salad was excellent! First, it was easy to make, which, as a non-cook, I totally appreciate. The flavor is what really impressed me. The sweetness of the cashews, the umami of the tamari, and a bit of heat from the crushed red pepper married so well together! I’ll definitely be adding this one to my personal recipe collection!”

Salad

4 cups broccoli florets
1 tablespoon coconut oil, melted (coconut oil is my prefered oil for cooking since it’s more stable at high temperatures while olive oil is best for raw or low heat preparations)
1 cup quinoa, cooked (Here’s how to cook perfect quinoa!)
Juice of 1 lemon
sea salt and black pepper
Optional: almond slices, lightly toasted

Dressing

1 cup raw cashews, soaked for 4 hours in water (or overnight) then drained and rinsed
3/4 cup water
2 cloves garlic, peeled and chopped
3 tablespoons tahini
3 tablespoons fresh lemon juice
1 tablespoon tamari (wheat-free soy sauce)
1 tablespoon 100% pure maple syrup
1/2 teaspoon crushed red pepper

Directions

Preheat oven to 400 degrees F. Toss broccoli in oil and season with salt and pepper. Transfer to a baking sheet and roast until golden brown and softened slightly but still bright green, about 15 – 20 minutes.
While broccoli is roasting, prepare dressing. Transfer the dressing ingredients to a blender and blend on high until creamy. Taste and adjust seasonings as needed.
When broccoli is done, remove from oven and transfer to mixing bowl. Add quinoa, drizzle with lemon juice and toss to combine.
Pour 1/2-2/3 cup dressing over the broccoli-quinoa mixture and stir until evenly coated.
Top with toasted almond slices, if you prefer (for an extra crunch!).
Serve immediately (for a warm salad) or chill in fridge for at least two hours.

Tuscan Spaghetti Squash Boats {Plus 3 Bonus Recipes!}

By Rachel Druckenmiller

On October 12, 2014

In Clean Eating, Dairy-Free, How To, Recipes, Savor, Vegan, Vegetarian

With all of the cooking and baking I’ve been doing lately, I’ve been getting lots of creative inspirations.

This dish was inspired by a meal I had at a restaurant called Food for Thought in Williamsburg when Bill and I went there to celebrate our 4-year dating anniversary.

After roasting some spaghetti squash the other day, I wanted to find a way to use it in a recipe along with a bunch of the veggies I had in my fridge and on my counter.

Inspired by my first spaghetti squash experience, I threw this dish together.

This meal is even better on the second and third days as the flavors kind of marinate together in the fridge. If you don’t have one of the veggies listed below, just try it with another one that you do have! Make it your own and have some fun with it 🙂

After all, cooking is meant to be fun!

**Also, it’s worth mentioning (as reassurance!) that almost half of the ingredients below are common herbs and spices, so the list may look “longer” but make note of how simple the ingredients are (you might already have all of them on hand!).**

Ingredients

1 spaghetti squash, cooked and shredded (here’s how)
2 cloves garlic, minced
1 yellow onion, diced
2 tablespoons coconut oil (or grass-fed butter or ghee if not vegan)
2 cups grape tomatoes, halved
2 cups broccoli florets
1 can cannellini beans, drained and rinsed (look for a BPA-free can or tetra pack)
1/2 cup water
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon sea salt
1/4 teaspoon pepper
1/4 teaspoon crushed red pepper
2 tablespoons olive oil
Optional: 1/4 cup pine nuts, lightly toasted (use chopped walnuts or almonds if you don’t have pine nuts)

Directions

Roast one spaghetti squash in the oven following these simple steps. Save the spaghetti squash shell for serving (optional but it looks cool!).
In a large skillet, saute onions on medium-high heat in 2 tablespoons coconut oil (or butter or ghee if not vegan) until they begin to soften, about 5-7 minutes. Add garlic and continue to saute another minute or two.
Add broccoli and cook 2 minutes.
Add water and tomatoes. Cover, reduce heat to medium, and cook 3-5 minutes.
Add oregano, basil, sea salt, black pepper and crushed red pepper and cook uncovered 4 minutes or until broccoli is crisp-tender but still bright green.
Add cannellini beans and spaghetti squash strands to pan and toss until heated through. Remove pan from heat.
Meanwhile, lightly toast the pine nuts in the toaster oven being careful not to burn them.
Drizzle 1-2 tablespoons olive oil over squash mixture and top with pine nuts.