A Guide to Feeding our Future

Archive for the ‘Salads’ Category

Lima and Green Bean Salad

By: Eva Gionet, RHN – Moncton, NB

A nice light summer salad!

Yields: 3 ½  cups

Ingredients:

  • ¼ lb. fresh green beans, trimmed and cut into 2″ lengths
  • ½ cup diced carrot
  • 3 cups cooked lima beans
  • Lemon Tarragon Dressing (recipe under Sauces, Dips and Marinades)

Directions:

  1. Cook the green beans in boiling water for 4 to 5 minutes, remove with a slotted spoon and rinse in cold water. Set aside.
  2. In the same water, cook carrots for 1 minute, drain in a colander and rinse under cold water.
  3. In a large bowl, combine the lima beans, green beans and carrot.
  4. Drizzle with dressing, stir gently to combine.
  5. Serve at room temperature. Refrigerate leftovers.
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“Anything Goes” Salad

By: Jennifer Kavander, RHN, ROHP – Vancouver, BC

“This is more of a formula than an actual recipe.  There are endless possibilities for the specific ingredients, allowing you to adapt it based on personal tastes, seasonality, and ingredients on hand.  Just follow the basic measurements for each food group listed below, experimenting with colours, textures, and flavours.  It’s a fantastic way to use up leftovers, and it makes a great lunch that’s easy to pack in a school bag or briefcase!”

Yields: 1 serving

Ingredients:

  • ½ – 1 cup cooked whole grains, legumes, or potatoes
  • 1 – 1½ cup raw or steamed veggies
  • 4 – 6 oz natural or organic protein
  • 1 TBSP chopped nuts, seeds, or olives

Dressing:        

  • 2 tsp healthy cold-pressed oil like flax, hemp, olive, avocado, or walnut
  • 1 TBSP organic mustard
  • ½ lemon or lime, juiced
  • pepper and herbs to taste

Directions:

  1. Combine first four ingredients in a bowl, tossing to combine.
  2. Whish together dressing ingredients, pour over salad, toss and serve.

Seasonal Inspiration: 

In the spring try…

Complex Carbohydrate: new potatoes
Veggies: shredded kale, shredded red cabbage, diced tomatoes, diced peppers, steamed asparagus, and pea shoots
Protein:  Sockeye salmon
Seeds: hemp seeds
Dressing:  Honey mustard with flax oil, lemon juice and minced garlic scapes

In the summer try…

Complex Carbohydrate: Kamut kernels
Veggies: roasted eggplant, zucchini, mushrooms, and onion, yellow beans, shredded spinach
Protein: Albacore tuna, or organic tofu for a vegetarian option
Seeds: pumpkin seeds
Dressing: Dijon mustard, with avocado oil, lemon juice and fresh basil

In the fall try…

Complex Carbohydrate: black beans and brown rice
Veggies: broccoli, corn, peas, shredded green cabbage, red onion, roasted beets
Protein: grassfed bison steak
Seeds: chia seeds
Dressing: Grainy mustard, with olive oil, lime juice, and fresh cilantro

In the winter try…

Complex Carbohydrate: red quinoa and navy beans
Veggies: roasted squash, roasted tomatoes, shredded chard, steamed cauliflower
Protein: grilled chicken
Olives: sundried black olives
Dressing: Stone-ground mustard, with hemp oil, lemon juice, and oregano

Quinoa Summer Salad

By: Yvonne Barry-Belliveau, RHN – Dieppe, NB

“A nice light summer salad.”

Yields: 5-6 servings

Ingredients:

  • ½ cup frozen green peas (or fresh if available)
  • 3 cup cooked quinoa, cooled
  • 1 cup red pepper chopped
  • ¼ cup green onions, chopped
  • ½ cup cucumber, diced
  • ¼ cup hazelnuts
  • ¼ cup shelled hempseeds
  • 3 TBSP parsley, cilantro or basil, chopped
  • ¼ tsp sea salt
  • ¼ cup Simple Cider Vinaigrette (recipe under Sauces, Dips and Marinades)

Directions:

  1. Prepare quinoa according to package directions. Let cool.
  2. Soak frozen peas in some boiling water. Let sit until peas have warmed through. Drain and pat dry.
  3. Combine peas with remaining ingredients. Toss through to mix well.
  4. Serve immediately or refrigerate in airtight container.

Quinoa and Black Beans

By: Deborah Carson, RHN – Moncton, NB

A high-protein vegetarian dish. Serve with a side salad for an easy and complete meal!

Ingredients:

  • 1 tsp olive oil
  • 1 onion, chopped
  • 3 cloves garlic, peeled and chopped
  • 3/4 cup uncooked quinoa, rinsed well
  • 1 1/2 cups vegetable broth
  • 1 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • salt and pepper to taste
  • 1 cup shredded carrots
  • 2  cans (15 oz) black beans, rinsed and drained
  • 1/2 cup chopped fresh cilantro

Directions:

  1. Heat oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
  2. Mix quinoa into the saucepan and cover with vegetable broth. Add cumin, cayenne pepper, salt and pepper.
  3. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
  4. Stir shredded carrots into the saucepan, and continue to simmer about 5 minutes until heated through.
  5. Mix in black beans and cilantro.
  6. Great served wam or chilled.

Bean and Veggie Salad

By: Katherine Feeney, RHN – Banff, AB

A very simple and tasty salad to whip up for any occasion!

Ingredients:

  • ½ cup each chickpeas and black beans
  • 1 cup chopped raw broccoli
  • ½ yellow pepper
  • ½ green pepper
  • 2 medium carrots
  • 1 small zucchinni
  • 2 TBSP olive oil
  • 2 TBSP pumpkin seeds
  • 1 small lemon, juice of
  • ¼ tsp each sea salt and turmeric

Directions:

  1. In a large salad bowl, mix together olive oil, lemon juice, sea salt and turmeric.
  2. Finely chop all vegetables. Add vegetables to the bowl and mix well.
  3. Add beans and pumpkin seeds and toss lightly.
  4. Serve right away or place in the fridge to chill until ready to serve.

Maple Roasted Yam and Parsley Salad

By: Amanda Bretthauer, RHN – Clinton, BC

“A really flavourful and colourful salad that will turn yam dislikers into yam lovers!”

Ingredients:

  • 4 cups peeled yams, cut into bite-sized pieces
  • 1 onion, peeled and cut into bite-sized pieces
  • 4 TBSP extra virgin olive oil
  • 4 TBSP maple syrup
  • sea salt and fresh pepper to taste
  • ½ tsp garlic powder
  • ¾ cup fresh chopped parsley
  • balsamic vinegar sweetened with a little maple syrup for a dressing

Directions:

  1. Mix first 7 ingredients together and roast at 450 F until yams and onions are browned and carmelized.
  2. Transfer to a bowl and let cool to room temperature.
  3. Toss in fresh parsley and dressing. Let set 15 minutes before serving…….even better the next day!


Caesar Salad Dressing

By: Dana Rourke, RHN – Kitchener, ON

A great, healthy alternative to a high-fat favourite!

Ingredients:

  • 2 or 3 cloves of garlic, minced
  • 5 TBSP of water
  • 2 TBSP almonds
  • 2 TBSP Dijon mustard
  • 2 TBSP tamari (gluten-free)
  • 2 TBSP extra-virgin olive oil
  • 1 TBSP nutritional yeast flakes
  • 2 TBSP apple cider vinegar
  • 1 TBSP tahini
  • 1 TBSP lemon juice

Directions:

  1. Blend all ingredients in food processor or high-powered blender and pour over lettuce.