Nopales, Quinoa, Avocado Salad

I first saw nopales at the grocery store in San Diego.  TDH and I had no idea what they were but we were just dating back then and he was willing to try anything!  For the next few days I added them to our salads or stir frys while teaching him and his roommate how to cook.  I was unaware of their nutrition benefits until a few years later when I read The Jungle Effect by Dr. Daphne Miller.  Nopales are full of dietary fiber, vitamins, magnesium, potassium and calcium.  Dr. Daphne "prescribes" nopales to her diabetic patients because studies show they affect the glycemic index.  Plus, they are crunchy and tangy!

Last week I mixed them with quinoa, ripe avocado, green onions (my kitchen staple), cucumbers and jicama.  All of these ingredients can easily be found at the farmers market right now.  We actually picked up the nopales at a road side stand in Fallbrook while en route to pick up our new chickens.

Ingredients
nopales, chopped
jicama, chopped
green onions, chopped
cucumber, peeled and sliced
1/4 bunch cilantro, chopped
1 c quinoa, cooked
lime
lemon
cumin
olive oil
maldon salt
pepper

To Do
1.  Mix all chopped vegetables, cilantro and quinoa.
2.  Squeeze half a lemon and half a lime over the salad mixture.
3.  Drizzle olive oil.
4.  Top with a few shakes of cumin and pepper and a dash of maldon salt. 

Gluten Free, Dairy Free, Nut Free, Vegan

START FRESH + FINISH HEALTHY

Beet + Pineapple Salad

TDH and I are making this salad for dinner tonight.  I made it last week and he can't stop raving about it.  Plus, tonight is Monday Night Dinner with our good friends in La Jolla.  It's turned into a weekly tradition where we switch off making dinner for each other.  I can't tell you how much I look forward to every other week's night off from cooking and doing the dishes.  (We don't have a dishwasher!)  To round out the meal we are adding a homemade quiche with fresh backyard eggs and blanched asparagus.  The Lemon and Thyme Scones I posted a few weeks ago would pair well too. What did you make the last time you had breakfast for dinner?

Beet + Pineapple Salad (gluten free, vegan, nut free)

Ingredients
3 medium size beets (the more colorful the better)
extra virgin olive oil

1 cup pineapple chunks, fresh if possible
2 cups lettuce greens
3 green onions

salt
pepper
1 lemon juiced
first cold pressed, extra virgin olive oil


To-Do
- Preheat oven/toaster oven to 400* F.
- Rinse beets, no need to peel or cut them unless they are large.  
- Toss beets in olive oil and bake for 45 minutes to 1 hour turning every 15 minutes. 
- While the beets are roasting cut the pineapple into bite size chunks. 
- Chop green onions, white and green parts.  
- Mix the lemon juice, olive oil, salt and pepper for the dressing.
- Cool beets for 10 minutes or longer if you have the time.  If not, throw on some gloves to peel off the outer skin.  Chop into bit size pieces. 
- Add all ingredients, mix and serve.



 

Dig - DIY Bathtub Garden

Our rental in La Jolla came with a giant bathtub that was so unsteady we had to sign off in the lease we wouldn't sue in case it caused any bodily harm.  So after months of it sitting in the corner of our shower (our shower is larger than most NYC apartments) I asked the boys to move it outside.  I had been itching to plant carrots but they need a deep container.  The dogs and chickens eat anything we plant in the ground so a raised bathtub bed was the perfect solution! 

What you will need
- An old bathtub or large deep container.
- Good dirt, go for the organic stuff at your local nursery.  (Remember, you will be eating all this goodness and you wouldn't want to ruin it with cheap soil.)
- Compost from your kitchen and/or neighborhood chickens.
- Seeds.  Think about what you love to eat.  (I planted carrots, 2 types of kale and broccoli.  We feed the dogs carrots and I could eat kale 3 meals a day.)
- Gloves.
- Something to mix the dirt with, a shovel, stick or just your hands if you don't mind dirt under the fingernails.

Fresh picked kale from the bathtub

To do
1.  Find some large rocks or bricks for the bottom to ensure good drainage.

2.  Add a layer of dirt.

3.  Add a layer of chicken manure compost and/or store bought compost. 
4.  Mix it all together.

5.  Add another layer of dirt.
6.  Fill up your container a few inches from the top because the dirt will compress and sink in over the next week.
7.  Using a shovel or your hand create rows for your seeds.  Read the packaging labels for directions on spacing and planting seed depth.
8.  Add the seeds.  Cover with soil and water gently.
9.  Continue to water gently for the first few weeks.  Once the plants are set feel free to use the hose or your leftover pasta water (after it's cooled :).

age: 3 weeks

age: 5 weeks

age: 3 months

Have you planted in any crazy containers?  I would love to hear some ideas.  PS - My favorite seed catalog at the moment is Baker Creek Heirloom Seeds.

Tempeh Vegetable Lettuce Wraps

Most of my weekday lunches consist of something like this - a TON of veggies, a handful of vegan protein, tasty vegan spreads like hummus or garlic paste to add flavor and a whole grain to wrap or scoop it all up.  A healthy meal at lunchtime is easy if you bring fresh ingredients from home and assemble it at the office, your desk, a picnic bench or in the car. 

- Warm up whole wheat/corn/brown rice tortilla on a skillet, medium heat. 
- Spread with hummus or garlic paste, my favorite is this one.
- Layer lettuce, veggies and skillet toasted tempeh.
- Top with more hummus or our go-to Tapatio.

5 minute Avocado, Kale and Sprout Salad

Ingredients
1 bushel kale, washed, de-ribbed, torn into bite-size pieces
1/2 avocado
peach, champagne, or any light balsamic vinegar
handful of mixed sprouts
salt
pepper

1.  Mix kale and avocado with your hands to soften up the kale.
2.  Add vinegar, salt and pepper to taste.  Start light and add more.
3.  Top with sprouts.

ps - anyone else LOVING their new iphone!? the camera is amazing!

Fava Bean, Avocado and BBQ Tofu Salad

 

Ingredients

1 package EXTRA FIRM tofu

½ c BBQ sauce

       

1 c shucked fresh fava beans

½ c sliced red onion

2 avocados, chopped 

1 tomato, chopped

1 c lettuce

¼ c chopped cilantro

½ lemon

Olive oil

Salt and freshly ground black pepper

Directions

- Drain tofu for 15 minutes ~ Remove tofu from package.  Lay paper towels on a small plate, layer with tofu and top with another paper towel.  Top it off with another plate and find something heavy to place on top.  Draining tofu is the KEY step to cooking tofu, don’t skip it or else your tofu will be mushy L which is fine of you are making chocolate mousse but I’m trying to feed my 6’4” husband!

- Cut tofu into ½” blocks.  Mix ½ c bbq sauce with tofu in a bowl.  Marinate in the fridge.      

- Preheat toaster oven to 375*, line the pan with foil. 

- Bring a large pot of salted water to a boil. Add the fava beans and cook until just tender, 2 to 3 minutes. Drain and shock in ice water.  Drain again and remove outer skins. (Confession ~ TDH and I totally missed this step and they tasted fine.)

- Bake tofu 15-20 minutes.  Toss at 8 minutes.  Broil for the last 3 minutes. 

- In a medium bowl, combine the lemon juice, olive oil and whisk until blended.  Season with salt and pepper to taste.

- Pour all vegetables into the medium bowl and mix well.  Don’t be afraid to mash up the avocado, it makes the salad creamy sans dairy.  

- Top with baked tofu. 

Such a tease with the Rosemary Cornbread!  Posting recipe on Tuesday

What the F is a fava bean and why is it good for me?  Take a look here ~ fava bean

LGO Brussel Sprout Salad

If you live near Pasadena chances are you've dined at La Grande Orange.  The restaurant occupies the former Santa Fe train depot and is bustling as ever.  I met the girls last night for happy hour at the bar (no corkage fee!) and ordered the only dish I have ever ordered there - Brussel Sprout Salad.  I can't help it, it's perfection.  Somewhat healthy, filling and tasty!  We make it at home now using this recipe from LA Times

Brussels sprout salad with mustard vinaigrette

Total time: 40 minutes
Servings: 1

Note: Adapted from La Grande Orange Café. Spanish Marcona almonds are available at Trader Joe's and well-stocked supermarkets. Manchego cheese is available at cheese stores and well-stocked cheese sections of major markets.

Mustard vinaigrette

2 tablespoons honey

1 1/2 tablespoons Champagne vinegar, more as desired

1 tablespoon fresh lemon juice with pulp

1 1/2 teaspoons lemon zest

1 1/2 teaspoons whole grain mustard, more as desired

1 1/2 teaspoons minced garlic

3/4 cup light olive oil

Sea salt

Freshly ground black pepper

1. In a large bowl, whisk together the honey, vinegar, lemon juice and zest, mustard and garlic. Continue whisking while slowly drizzling in the olive oil until the oil is thoroughly incorporated. Season to taste with salt and pepper, and brighten the dressing as desired with a little extra vinegar and mustard. Chill well before using. This makes a generous cup of dressing, more than is needed for this recipe, and will keep for 1 week, covered and refrigerated.

Salad

1 pound Brussels sprouts
1 tablespoon dried cranberries
1 tablespoon dried blueberries
2 tablespoons toasted whole almonds, preferably California or Spanish Marcona
3 tablespoons mustard vinaigrette
1 ounce Manchego cheese, shaved using a peeler

1. Peel the leaves from the Brussels sprouts, discarding the core. In a large pot of boiling water, blanch the Brussels sprouts leaves just until they are a vibrant green and barely tender. Drain immediately and place in a large bowl of ice water to stop the cooking. Drain and dry well. You should have 3 cups of leaves.


2. In a large bowl, toss the Brussels sprouts leaves, cranberries, blueberries, almonds and just enough vinaigrette to lightly moisten.

3. Mound the salad on a plate, and top with the cheese shavings. Serve immediately.



Each serving: 572 calories; 13 grams protein; 36 grams carbohydrates; 8 grams fiber; 44 grams fat; 12 grams saturated fat; 19 mg. cholesterol; 311 mg. sodium.