Black Bean Quinoa with Cumin Orange Vinaigrette

by joycevandenbergporterMay 17, 2021

Tired of green salad? This flavor filled quinoa salad with mango and avocado topped with an orange cumin vinaigrette is one of my favorites! I promise you won’t be bored. It’s a little bit spicy from the jalapenos, a little bit sweet from the mango, the black beans add a rich salty flavor and fresh avocado, purple onion, bell pepper and cilantro make it salad worthy. Yum!

Quinoa is the perfect backdrop for these beautiful flavors. It also happens to be a nutritional powerhouse, high in protein, low in fat, gluten free and loaded with lovely vitamins and minerals (but you don’t have to tell your family that). What I didn’t know is that Mango is also a superfood, providing over 20 vitamins and minerals in every delicious bite. Black beans add another protein and nutrient boost and their high fiber content helps keep your tummy full. Then there is the Avocado, which we now know is a good fat that is highly nutritious. Look at the glorious colors! This is what they call ‘Eating the Rainbow”. The best part of this salad though, is how great it tastes!

This is the perfect dish to throw together for an easy dinner or bring to a potluck, especially if you have leftover quinoa on hand (or you make it ahead), then it’s only about ten minutes of chopping, mixing and you’re done! This salad can be made a day ahead, without the avocado. Bring to room temperature then gently toss in the avocado, if using, before serving.

TIP: You can buy mango pre-cut but it’s very easy to do it yourself (and less expensive) if you know the right technique. How to cut a Mango

https://www.mango.org/how-to-cut-a-mango/

VARIATIONS: If you don’t have, or like, mango, you can substitute orange or nectarine segments (or even canned or frozen corn). Use a combination of yellow, orange, red and green bell peppers for lots of color. This recipe is only mildly spicy using one red jalapeno pepper so double the amount of jalapeno peppers and add a bit more cumin if you like it hot.

BLACK BEAN QUINOA WITH CUMIN ORANGE VINAIGRETTE

1 cup quinoa
1 cup mango, diced
1 red bell pepper, diced
1 red or green jalapeno, seeded and diced
1 cup canned black beans, drained and rinsed
1/2 red onion, diced
1/3 cup fresh cilantro or parsley leaves, chopped
1 avocado, peeled, seeded and diced
1/4 cup olive oil
1/4 cup apple cider vinegar
1/4 cup freshly squeezed orange juice
1 tsp cumin
1 tsp salt

Rinse quinoa to remove bitterness and cook according to package instructions; set aside and let cool.
To make the vinaigrette, whisk together olive oil, apple cider vinegar, orange juice, cumin and salt in a small bowl; set aside. This recipe makes just enough dressing. If you want more to drizzle, double the recipe or just measure generously.
In a large bowl, combine quinoa, mango, bell pepper, jalapeno, black beans, avocado, onion and cilantro. Pour the vinaigrette on top of the salad and gently toss to combine.
If you aren’t serving immediately, place the avocado pit on top of the salad to keep the avocado from turning brown, or add the avocado right before serving . Serve at room temperature.

If you have any leftover mango, how about mango margaritas? They are cool and refreshing with just the right amount of sweet and tart – and now we know they are loaded with yummy nutrients!

https://goodmotherdiet.com/2014/05/02/mango-margaritas-homemade-tortilla-chips-with-grilled-pineapple-salsa/

Black Bean Quinoa with Cumin Orange Vinaigrette

Time: 30 minutes
Difficulty: easy
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1 cup quinoa

1 cup mango, diced

1 red bell pepper, diced

1 red or green jalapeno, seeded and diced

1 cup canned black beans, drained and rinsed

1/2 red onion, diced

1/3 cup fresh cilantro or parsley leaves, chopped

1 avocado, peeled, seeded and diced

vinaigrette

1/4 cup olive oil

1/4 cup apple cider vinegar

1/4 cup freshly squeezed orange juice

1 tsp cumin

1 tsp salt

Rinse quinoa to remove bitterness and cook according to package instructions; set aside and let cool.
To make the vinaigrette, whisk together olive oil, apple cider vinegar, orange juice, cumin and salt in a small bowl; set aside.
In a large bowl, combine quinoa, mango, bell pepper, jalapeno, black beans, avocado, onion and cilantro. Pour the vinaigrette on top of the salad and gently toss to combine.
If you aren’t serving immediately, place the avocado pit on top of the salad to keep the avocado from turning brown, or add the avocado right before serving . Serve at room temperature.

Endive Salad Bites

by joycevandenbergporterMay 10, 2021

Appetizers are the little things you keep eating until you lose your appetite. ~ Joe Moore
I don’t know who Joe Moore is but I’m with him on this. The way I look at it, you might as well make the appetizer as yummy and nutritious as dinner. This one is sure to satisfy, or at least start your night off on a delicious, healthy and low cal note. I’m loving the three bite salad!

I am a sucker for foods that have a nice presentation and are easy to eat appetizer style, my kind of eating! The shape of endive spears is perfect for stuffing. Just toss all the salad ingredients with the dressing and pile them up in the endive spear, or boats as I have always thought of them. Their slight bitterness is offset by the sweetness of the orange and grapes and the creaminess of the avocado and soft cheese. The vinaigrette is simple but helps to blend the flavors nicely and done in just a few minutes.

Alternatively, you could julienne the endive and toss the whole thing together as a large salad. Either way, delicious!

The first time I made this salad was when I was getting weekly CSA boxes and my endive came with an informational blurb which I found quite interesting. Endive is a member of the chicory family (which makes me think of coffee for some reason). Belgian endive is grown from chicory roots in a dark environment, which is why their tender leaves are such a light color. I was enthralled, so I googled, and here is what endive looks like growing. At first glance I thought I was looking at a photo of a factory chicken farm! You can click on the photo link for the full story on endive.

For their pale complexions, endive are surprisingly nutritious, providing many valuable vitamins and minerals, including vitamin C, calcium, iron and zinc, among many others. The biggest surprise is that it is a good source of beta-carotene which we usually attribute to the orange vegetable family. But that’s not all. It has more than 50% of the potassium of a banana. Not too bad for our pale friend, the endive. It also makes a darn good edible appetizer boat.

ENDIVE SALAD BITES

1 head Belgian endive
1 orange or grapefruit
1 avocado
1/2 cup red grapes
4 scallions, chopped
1/3 cup crumbled goat, gorgonzola or feta cheese (or vegan Vio Life Feta or Miyoko’s Classic Chive soft cheese)
1/3 cup cilantro or parsley, chopped (or more for garnish)

Marinade

2 Tbsn olive oil
1 Tbsn balsamic vinegar
1 Tbsn red wine or apple cider vinegar
salt and pepper to taste

Cut the ends off orange and remove the peel by cutting in a downward motion going all the way around. Cut into wheels and then sections. Place in a large bowl.

Slice grapes and admire their gorgeous jewel toned colors.

place in the bowl with the oranges.

Halve avocado and cut into pieces a similar size to the orange segments.

Add avocado, cilantro, scallions and crumbled goat cheese to the bowl.

Prepare marinade and drizzle over salad sparingly. You can always drizzle more later and since they are to be eaten by hand, you don’t want them too drippy.

Cut the core end off the endive. Clean by gently wiping both sides with a lightly damp paper towel. Pull off as many leaves as you want to use. The remainder can be stored in the refrigerator under a lightly damp paper towel. Place 1-2 tablespoons of salad into each endive spear. Arrange on a platter and garnish with extra cilantro.

Endive Salad Bites

Servings: 12 pieces
Time: 15 minutes
Difficulty: easy
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1 head Belgian endive
1 orange or grapefruit
1 avocado
1/2 cup red grapes
4 scallions, chopped
1/3 cup crumbled goat, gorgonzola or blue cheese (or vegan Vio Life Feta or Miyoko’s Classic Chive soft cheese)
1/3 cup cilantro or parsley, chopped (or more for garnish)

Marinade

2 Tbsn olive oil
1 Tbsn balsamic vinegar
1 Tbsn red wine or apple cider vinegar
salt and pepper to taste

Cut the ends off orange and remove the peel by cutting in a downward motion going all the way around. Cut into wheels and then sections. Place in a large bowl.
Slice grapes and place in the bowl with the oranges.
Halve avocado and cut into pieces a similar size to the orange segments.
Add avocado, cilantro and scallions to the bowl.
Crumble goat cheese and add to the salad.
Cut the core end off the endive. Clean by gently wiping both sides with a lightly damp paper towel. Pull off as many leaves as you want to use. The remainder can be stored in the refrigerator under a lightly damp paper towel.
Prepare marinade and drizzle over salad sparingly. You can always drizzle more later and since they are to be eaten by hand, you don’t want them too messy.
Place 1-2 tablespoons of salad into each endive spear. Arrange on a platter and garish with extra cilantro.

Black & Wild Rice Salad with Roasted Butternut Squash & Pomegranate

by joycevandenbergporterMay 4, 2021

Black and Wild Rice with Roasted Butternut Squash and Pomegranate

People often ask for food recommendations. Here it is people – one of my top five favorite dishes so far! This is a Wow! dish. I have updated a few photos from this 2014 blog when Goodmotherdiet was only 2 months old and I was a newbie at food photography. I can remember feeling it was a major accomplishment just to get a photo onto the blog regardless of quality. But I digress… Black and wild rice, roasted butternut squash, scallions, pumpkin seeds, pomegranate and microgreens, all topped with a yummy honey vinaigrette! I have made this dish out of season with dried cranberries or cherries with good results but nothing compares to the zing and pop that you only get from pomegranate seeds.

I love this grain salad because it can serve as a main course or a hearty side dish. It’s fabulous as a party or buffet dish since it’s served at room temperature. It can be made ahead and you just toss it when ready to serve.

To see the original blog post click on the link: https://goodmotherdiet.com/2014/01/27/meatless-monday-black-wild-rice-with-roasted-squash/amp/ But check out the new photos and recipe below first to see all of the goodness that goes into this dish. -Joyce

BLACK AND WILD RICE SALAD WITH ROASTED BUTTERNUT SQUASH AND POMEGRANATE

1 1/2 cup black rice
1/2 cup wild rice
kosher salt
1/2 medium or 1 small butternut squash
1/2 cup olive oil (divided)
1/4 cup red wine vinegar
2 tsp honey
2 scallions, thinly sliced
1 cup pomegranate seeds
1 cup microgreens (or parsley or cilantro)
1/2 cup pistachios (or pepitas – shelled pumpkin seeds)

Cook black rice and wild rice in a large pot of boiling water with about 4 cups vegetable broth or salted water about 35 minutes or until tender. Remove from pot into a large bowl.
Preheat oven to 450. Half, seed and peel the squash and cut into cubes. I found a small squash so used the whole thing. Place squash cubes in a baking dish and toss with 1/4 cup olive oil. Season with salt and pepper.
Roast squash 20 to 25 minutes, stirring a couple of times. Remove from heat and let cool.
Whisk vinegar, honey and 1/4 cup oil in a large bowl. Add rice, squash, pomegranate, microgreens and pistachios; toss to combine.
To make ahead, combine all ingredients except for dressing and microgreens and refrigerate. For serving, bring to room temperature, add dressing and microgreens and toss.

Meatless Monday – Roasted Butternut Squash Salad

by joycevandenbergporterFebruary 25, 2019

Salads in winter must have a hearty element to them or they just don’t work for me, especially in cold, wet weather, like now. This one has roasted butternut squash, toasted pecans, dried cranberries and salty feta over a bed of dark leafy greens, drizzled with a rich balsamic vinaigrette. Yum! Best of all it’s simple, just a few delicious ingredients and good for you. Butternut squash is my favorite of the hard winter squashes and still in season. Butternut squash has a natural sweetness that really shines when brushed with olive oil and roasted, and it is loaded with vitamins and minerals, as evidenced by it’s brilliant orange color.

This salad is easy to make except for the peeling and cutting of the butternut squash It is not that really that hard to peel but if you are looking for a shortcut, many supermarkets offer it already pre-cut into cubes. Go for it if you need a big time saver! This recipe calls for 1 to 1 1/2 pounds of cut up squash (medium butternut). Supermarket packages of cut up squash are usually 16 to 18 ounces, which is equal to a small squash but totally adequate for this salad. It will just be slightly smaller. To make this salad more hearty, you can add cooked barley or quinoa. A layer of black or green lentils cooked al dente would be a good addition too.

I used a sprinkling of feta cheese which works well with its salty flavor and crumbly texture. Goat cheese would work well here too, as well as some of their vegan counterparts. If you’re not a dried cranberry fan, walk on the wild side with dried blueberries or cherries. Best of all is the vinaigrette with the balsamic reduction. It’s rich and really complements the other ingredients, however, the ingredients do combine to a pretty delicious vinaigrette without the fuss of reducing the sauce.

ROASTED BUTTERNUT SQUASH SALAD

1 1/2 pounds butternut squash, peeled and chopped into 3/4-inch cubes (about 3 cups)
1 Tablespoon olive oil
Salt and freshly ground black pepper
6-8 cups fresh greens (baby kale, spinach, arugula, etc)
1/2 cup dried cranberries
1/2 cup pecans, toasted or candied
1/4 red onion, thinly sliced
1/3 cup feta or goat cheese, crumbled (optional)

Vinaigrette:

1/2 cup olive oil
1/4 cup balsamic vinegar
1 Tablespoon lemon juice
2 Tablespoons honey
salt and pepper, to taste

Preheat oven to 400 degrees F. Spread butternut squash pieces into a single layer on an oiled baking sheet. Drizzle or spray with olive oil and season with salt and pepper. You can line baking sheet with parchment paper instead of oil for easy clean up.

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Roast for 20-25 minutes, turning a few times, until squash is tender.

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While the squash is cooking, whisk together all the vinaigrette ingredients and set aside. Or, if you want a thicker dressing, stir the vinegar and honey in small saucepan over medium heat until reduced by about half (recommended). Let cool slightly and add the remaining ingredients. Set aside.

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Thinly slice red onions and chop salad greens and add to large bowl or platter

Allow squash to cool and then add to salad greens

Top with dried cranberries, pecans and crumbled feta. Drizzle with vinaigrette.

Roasted Butternut Squash Salad

Servings: 4-6
Time: 35 minutes
Difficulty: easy
Print

IMG_20190206_194311

1 1/2 pounds butternut squash, peeled and chopped into 3/4-inch cubes (about 4 cups)
1 Tablespoon olive oil
Salt and freshly ground black pepper
6-8 cups fresh greens (baby kale, spinach, arugula, etc)
1/2 cup dried cranberries
1/2 cup pecans, toasted or candied
1/4 red onion, thinly sliced
1/3 cup feta cheese, crumbled (optional)

Vinaigrette:

1/2 cup olive oil
1/4 cup balsamic vinegar
1 Tablespoon lemon juice
2 Tablespoons honey
salt and pepper, to taste

Preheat oven to 400 degrees F. Spread butternut squash pieces into a single layer on an oiled baking sheet. Drizzle or spray with olive oil and season with salt and pepper. You can line baking sheet with parchment paper instead of oil for easy clean up.
Roast for 20-25 minutes, turning a few times, until squash is tender.
While the squash is cooking, whisk together all the vinaigrette ingredients and set aside.
Thinly slice red onions and chop salad greens and add to large bowl or platter
Allow squash to cool and then add to salad greens
Top with dried cranberries, pecans and crumbled feta. Drizzle with vinaigrette.

TIPS: This salad is easy to make except for the peeling and cutting of the butternut squash An easy shortcut is to buy pre-cut squash which is a great timesaver but a bit more expensive. To make this salad more hearty, you can add cooked barley or quinoa.

10 Fabulous but Easy Tomato Recipes

by joycevandenbergporterSeptember 18, 2017

Are you a tomato lover? If so, this one is for you – 10 easy recipes featuring the lovely tomato. The French called the tomato the pomme d’amour, or The Love Apple, and they believed that tomatoes had aphrodisiac powers. Believe it or not, but right now tomatoes are so delicious and plentiful that you may just fall in love…

You may have noticed that my blog posts have recently been few and far between. I have been travelling so much this summer that I have spent very little time in my kitchen. Now that I am back in California for a while, I’m making up for my neglect with this post featuring some of my favorite recipes starring luscious tomatoes which are still gloriously in season. There are three different yummy tarts, bruschetta, pasta, salads and vegetable platters. You really can’t go wrong here… Just click on the link to go to the original post and recipe. Don’t skip the scrumptious Rustic Roasted Tomato Tart which will melt in your mouth. Enjoy! New recipes beginning again soon! Pinky swear…

Rustic Roasted Tomato Tart

Zucchini Tomato Tart

Summer Vegetable Tart

Spaghetti with the Best No Cook Tomato Sauce

Tomatoes, Mozzarella and Peaches with Balsamic Reduction

Bruschetta with Pesto and Heirloom Tomatoes

Arugula, Corn and Tomato Salad with Jalapeno Vinaigrette

Roasted Beet and Tomato Salad

Tomato and Eggplant Stacks with Basil Vinaigrette

Roasted Eggplant, Peppers and Tomatoes with Burrata

Citrus Green Salad with Crispy Quinoa & Cumin Lime Vinaigrette

by joycevandenbergporterMay 8, 2017

With sunny weather finally here, I have moved on from steaming hot soups to fresh seasonal salads and lighter dishes. This citrus and kale salad is loaded with flavor and textures. The cumin lime vinaigrette is a perfect complement to the creamy avocado and zesty citrus while the crispy quinoa adds a delightful crunch as well as a healthy dose of protein and vitamins. Once you try crispy quinoa, you will never go back to croutons and their empty calories. Even if you aren’t a fan of quinoa, you might be surprised by how different it tastes once it’s been ‘crisped’ in olive oil.

This is my favorite time of year, when my garden comes to life. The month of May is a wonderful overlapping of seasons. Spring blooming plants like rhododendron and azalea are still in full bloom and summer roses are just beginning to emerge creating a gorgeous riot of color.

My vegetable garden is loaded with greens. You can just see the chickens photobombing in the background.

Recent warmer nights are allowing tomatoes to retain blossoms and artichokes are sending up their first stalks, so stay tuned for new artichoke dishes this spring. We will tackle tomatoes later in the summer. when they are ripe and abundant.

Let’s circle back to today’s green salad. It’s very easy to prepare with only a few really good ingredients. I have gotten in the habit of making more quinoa than I need and freeze one cup servings which makes it easy to add to salads, soups and chili. Just defrost and you’re good to go. I prefer using red quinoa for this purpose since I like it’s flavor and texture better than white quinoa, but you could also try using the tri-color quinoa which could make an interesting salad.

CITRUS GREEN SALAD WITH CRISPY QUINOA

1/2 cup red quinoa (1 cup cooked)
1/4 cup olive oil
1/2 tsp salt
6 cups baby kale or mixed greens
2 oranges
1 avocado
1/4 small red onion (or 3 scallions)

CUMIN LIME VINAIGRETTE

1/4 cup freshly squeezed lime juice
1/4 cup extra-virgin olive oil
1 teaspoon ground cumin
1/4 to 1/2 teaspoon sea salt, to taste

Cook quinoa according to directions. For more flavor, use vegetable broth instead of water. Drain on papertowels to prevent splattering.

Heat olive oil in a heavy skillet and ‘fry’ quinoa on medium heat until crispy, 5 to 10 minutes. Season with salt. Remove from heat and let cool.

Wash greens and arrange in a large salad bowl.

Sprinkle cooled quinoa over greens.

Using a sharp knife, remove peel and slice the oranges into rounds and then bite sized pieces.

Slice avocado into bite sized pieces.

Thinly slice red onion and add to salad along with orange segments and avocado.

Whisk together (or use a shaker) all vinaigrette ingredients and dress salad just before serving.

Citrus Green Salad with Crispy Quinoa

Servings: 4-6
Time: 30 minutes
Difficulty: easy
Print

20170506_204259

CITRUS GREEN SALAD WITH CRISPY QUINOA

1/2 cup red quinoa (1 cup cooked)
1/4 cup olive oil
1/2 tsp salt
6 cups baby kale or mixed greens
2 oranges
1 avocado
1/4 small red onion (or 3 scallions)

CUMIN LIME VINAIGRETTE

1/4 cup freshly squeezed lime juice
1/4 cup extra-virgin olive oil
1 teaspoon ground cumin
1/4 to 1/2 teaspoon sea salt, to taste

Cook quinoa according to directions. Drain on papertowels to prevent splattering.
Heat olive oil in a heavy skillet and fry quinoa on medium heat until crispy, 5 to 10 minutes. Season with salt. Remove from heat and let cool.
Wash greens and arrange in a large salad bowl.
Sprinkle cooled quinoa over greens.
Using a sharp knife, remove peel and slice the oranges into rounds and then bite sized pieces.
Slice avocado into bite sized pieces.
Thinly slice red onion and add to salad along with orange segments and avocado.
Whisk together (or use a shaker) all vinaigrette ingredients and dress salad just before serving.

Meatless Monday – Beet Salad with Goat Cheese and Pistachios

by joycevandenbergporterApril 17, 2017

Roasting beets intensifies their natural flavors and jewel toned colors. Slicing them into rounds creates a gorgeous base for creating a spectacular but simple salad. I topped the roasted beets with crumbled goat cheese and pistachios with a drizzle of balsamic vinaigrette. The goat cheese adds a creamy tang that complements the earthy beets and the pistachios provide a satisfying salty crunch. This is the perfect departure from the traditional tossed green salad, although you could lay the sliced beets on top of a bed of baby greens. Other good additions would be citrus slices or segments, pomegranate seeds, thinly sliced red onion, avocado, burrata or sliced fresh mozzarella.

The intense colors of BEETS are not just for show. The pigments that give them their rich colors are phytonutrients called betalains. which are either red or yellow, and provide antioxidant and anti-inflammatory benefits. Beets give you a big bang for the buck. They are vitamin rich, including iron, vitamin C and B6, while also low in calories (35 calories in a 2 inch beet), no cholesterol and almost no fat, so they can be your guilty pleasure. Speaking of guilty pleasures, this Four Pepper Goat Cheese from Trader Joe’s was a nice extra touch. However, use any cheese that you prefer. A great vegan option would be using one of the soft cheeses by Miyoko’s Kitchen which is starting to get traction outside of the Bay Area, so check them out! I have good luck finding it in Whole Foods Markets.

Pistachios are one of my favorite nuts. They are delicious and easy to use if you buy them pre-shelled. Although this salad uses only a small amount of them, they still contribute more than just flavor and crunch. Pistachios have protein and fiber and as a bonus, contain fewer calories and more potassium and vitamin K per serving than other nuts.

TIPS: The beets take about an hour to roast and then they have to cool, at least enough to handle. Luckily, they can be roasted a day or so ahead of time, peeled and refrigerated until you are ready to use them. Or you can sometimes buy already roasted beets for a super short cut. Once the beets are cooked and cooled, the salad is ready in minutes. Enjoy!

BEET SALAD WITH GOAT CHEESE AND PISTACHIOS

4-6 beets, preferably different varieties (red, golden or chiogga)
1/4 cup pistachios (toasted almonds, walnuts or pecans)
2 oz (2-3 Tbsn) goat cheese (or other crumbly cheese like feta)
1 Tbsn fresh parsley
1/4 cup olive oil
1/4 cup balsamic vinegar
salt and pepper to taste

Cut off beet greens and save for another use. (They are delicious sautéed in butter or olive oil with salt and pepper} Take care not to cut into the beets or you will lose some of the juice in cooking. Leave the root or ‘tail’ end. It’s easy to pinch off after it’s cooked. If you must remove it, leave a short tail to minimize juice seepage. (I absent mindedly cut mine off without thinking and they turned out fine but a slightly harder clean up.)

Spray a baking dish with olive oil and place the beets inside. Spray or drizzle them with olive oil. Cover tightly with foil. For an even easier clean up, line the bottom of the pan with foil too. Bake in a preheated oven at 450 degrees for about an hour. They should be easily pierced with a fork but not soft and mushy. Remove from heat and let cool.

Remove the beet skins with a papertowel and pinch off the stem and tail.

Using a mandolin or a sharp knife, slice the beets and place on a platter in a single layer.

Here is your opportunity to be artistic. I recommend slicing your golden beets first to prevent having to wash the mandolin between colors. Warning: the red beets will dye anything they come into contact with, so don’t use anything with a porous surface (like wood).

Roughly chop the pistachios and parsley and sprinkle them on top of the beets. Crumble the goat cheese and sprinkle it as well.

Whisk the oil and vinegar together (or combine in a shaker). Season with salt and pepper to taste (I usually use 1/2 teaspoon salt and 1/4 teaspoon pepper). Drizzle over beets and serve with remaining dressing on the side.

Beet Salad with Goat Cheese and Pistachios

Servings: 6
Time: 90 minutes
Difficulty: easy
Print

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4-6 beets, preferably different varieties (red, golden or chiogga)
1/4 cup pistachios
2 oz (2-3 Tbsn) goat cheese (or other crumbly cheese like feta, or gorgonzola)
1 Tbsn fresh parsley
1/4 cup olive oil
1/4 cup balsamic vinegar
salt and pepper to taste

Cut off beet greens and save for another use. (They are delicious sautéed in butter or olive oil with salt and pepper} Take care not to cut into the beets or you will lose some of the juice in cooking. Leave the root or ‘tail’ end. It’s easy to pinch off after it’s cooked. If you must remove it, leave a short tail to minimize juice seepage.
Spray a baking dish with olive oil and place the beets inside. Spray or drizzle them with olive oil. Cover tightly with foil. For an even easier clean up, line the bottom of the pan with foil too. Bake in a preheated oven at 450 degrees for about an hour. They should be easily pierced with a fork but not over soft. Remove from heat and let cool.
Remove the beet skins with a papertowel and pinch off the stem and tail.
Using a mandolin or a sharp knife, slice the beets and place on a platter in a single layer. Here is your opportunity to be artistic. I recommend slicing your golden beets first to prevent having to wash the mandolin between colors. Warning: the red beets will dye anything they come into contact with, so don’t use anything with a porous surface (like wood).
Roughly chop the pistachios and parsley and sprinkle them on top of the beets. Crumble the goat cheese and sprinkle it as well.
Whisk the oil and vinegar together (or combine in a shaker). Season with salt and pepper to taste (I usually use 1/2 teaspoon salt and 1/4 teaspoon pepper). Drizzle over beets and serve with remaining dressing on the side.

Meatless Monday – Veggie Tofu Spring Rolls with Asian Dipping Sauce

by joycevandenbergporterOctober 10, 2016

If you’re looking for a new take on salad, these spring rolls are far from boring and the dipping sauce made with almondbutter is so good you might find yourself using it on everything! I took advantage of the gorgeous colors of the season with striped Chiogga beets and pink radish, which are surprisingly sweet raw when thinly sliced. They also create a fun splash of color on your plate. Shredded carrot and purple cabbage and sliced avocado add more crazy color and texture. I added crispy tofu for a protein boost and to make them worthy of a main course, but you can make them all veggie or add rice noodles if you prefer. Best of all, they can be tailored for personal tastes.

I saw a version of these Psychedelic Spring Rolls on Pinterest by @erinireland and couldn’t wait to give them a whirl, of course with my own spin. I love their vibrant and crazy colors which border on the unnatural but is actually the complete opposite, as all ingredients are fresh and organic. If you use seasonal veggies, the wonderful colors and flavors will be different throughout the year depending on what is available.

I have never used rice wrappers before and I must admit that it takes a few tries to perfect the technique. The nice thing about them though, is that they are a fun alternative to tortillas or bread and they are gluten and cholesterol free and low calorie to boot. In addition, they are clear so they really showcase your yummy fillings.

TIPS: Have all ingredients ready before immersing the rice wrappers in hot water to soften. Practice on one or two to perfect the wrapping technique and make sure to fold in the sides before the top and bottom. They will feel sticky at first but that will go away as they dry. If you are using shredded veggies, make sure they are going in the same directions (up and down) instead of crosswise to prevent them from poking out or ripping the wrapper. Add additional hot pepper sauce for a spicier sauce. Be creative!

VEGGIE TOFU SPRING ROLLS WITH ASIAN DIPPING SAUCE

8 rice paper wraps
1 block organic extra firm tofu
1 cup purple cabbage, shredded
2 large carrots, shredded
1-2 avocados, sliced lengthwise
1 Chiogga beet, thinly sliced
1 radish, thinly sliced
small handful fresh mint and/or parsley, chopped (optional)

ASIAN DIPPING SAUCE
1/4 cup almond butter (or creamy peanut butter)
2 Tbsn water
2 Tbsn rice vinegar
2 Tbsn soy sauce (or gluten free aminos)
1-2 tsp hot sesame oil(or regular)
1/4-1/2 tsp grated ginger or ginger paste

Cut tofu in half to make 2 flatter rectangular pieces, then cut into 8 equal sticks.
Place in a single layer on a double layer of paper towels, cover with more paper towels and put a heavy pan on top (to help remove excess liquid) Let sit 10 minutes.

Prepare veggies using a mandolin or a sharp knife.

Arrange prepared veggies on a workspace.

Combine all sauce ingredients in a bowl and stir into a smooth sauce. Add additional water if necessary to thin.

Heat 2 Tbsn olive or avocado oil in a heavy pan. Season tofu with salt and pepper and saute on medium high heat until golden brown on all four sides. Let cool on a paper towel.

Dip rice wrapper in hot water until soft (10 seconds) Remove from water and spread flat on a plate. Arrange vegetables, herbs and tofu in the center with your ‘star’ veggie on the bottom (that is the one that will show).

Fold sides inward, then fold bottom and top inward. Roll as tightly as possible.

Place on a serving platter seam side down and make remaining 7 rolls.

Serve with Asian Dipping Sauce

Veggie Tofu Spring Rolls

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

Cut tofu in half to make 2 flatter rectangular pieces, then cut into 8 equal sticks.
Place in a single layer on a double layer of paper towels, cover with more paper towels and put a heavy pan on top (to help remove excess liquid)
Prepare veggies using a mandolin or a sharp knife.
Arrange prepared veggies on a workspace.
Combine all sauce ingredients in a bowl and stir into a smooth sauce. Add additional water if necessary to thin.
Heat 2 Tbsn olive or avocado oil in a heavy pan. Season tofu with salt and pepper and saute on medium high heat until golden brown on all four sides. Let cool on a paper towel.
Dip rice wrapper in hot water until soft (10 seconds) Remove from water and spread flat on a plate. Arrange vegetables, herbs and tofu in the center with your ‘star’ veggie on the bottom (that is the one that will show).
Fold sides inward, then fold bottom and top inward. Roll as tightly as possible.
Place on a serving platter seam side down and make remaining 7 rolls.
Serve with almond sauce

Red, White and Blue Potato Salad (Vegan)

by joycevandenbergporterJuly 4, 2016

Since it’s the Fourth of July, how about a colorful, holiday version of an old summertime classic? Enter Red, White and Blue Potato Salad, a flavorful vegan version using caramelized onions, whole grain mustard and a red wine vinegar and fresh herb blend to make this your new favorite potato salad – and it’s pretty too. Eat the mini potatoes whole or smash them up with your fork (like I did for my kids) to combine all the yumminess for maximum flavor.

Potatoes are a favorite comfort food but we most often eat them fried as French fries or potato chips, so they are fat laden (and usually not the good kind). Potatoes themselves are actually healthful even though they get a bum rap. They are a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid. Potatoes also contain a variety of phytonutrients that have antioxidant activity. So if you eat them without all the added fat, potatoes are actually a low calorie, high fiber, nutritious vegetable. In this recipe only heart healthy olive oil is used along with multiple other flavors to provide a healthy potato salad that is also delicious. I also added caramelized onions to provide that yummy taste sensation that is usually derived from bacon for good flavor without the animal fat and calories.

TIPS: Potatoes can be made ahead of time and refrigerated overnight. Or make the whole salad a day ahead since the flavors only get better after sitting overnight. When making caramelized onions, resist the temptation to increase the heat to make it go faster. They will just burn. Trust me…

RED, WHITE AND BLUE POTATO SALAD

3 pounds small red, white and blue potatoes
1 large yellow or sweet onion
1/2 cup red wine or malt vinegar
1/2 cup olive oil
1/2 cup whole grain mustard
1/3 red onion, minced or small bunch scallions, thinly sliced
1/2 cup fresh herbs, thyme, oregano or parsley, roughly chopped (or more)
salt and pepper to taste

Cut any larger potatoes in half and place them all in a large pot and cover with water. Add 1 teaspoon salt and bring to a boil. Reduce heat and simmer for about 20 minutes or until fork tender but not soft. Drain the potatoes, rinse them with cold water and place them in a serving dish.

While the potatoes are cooking, caramelize the onions in a large sauté pan over medium low heat, stirring often until the onions are dark brown, about 20 to 25 minutes. Don’t rush it or they will burn.

Remove caramelized onions from the pan and set aside.

Over low heat, add the vinegar to the pan and stir, making sure to scrape up all of the browned bits from the bottom of the pan. Pour the vinegar into a bowl and add the olive oil and the grainy mustard. Whisk together well and then pour over the potatoes.

Add the caramelized onions, red onions and herbs. Toss everything well and season to taste with salt and pepper.

Red, White and Blue Potato Salad

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

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3 pounds small red, white and blue potatoes
1 large yellow or sweet onion
1/2 cup red wine or malt vinegar
1/2 cup olive oil
1/2 cup whole grain mustard
1/3 red onion, minced or small bunch scallions, thinly sliced
1/2 cup fresh herbs, thyme, oregano or parsley, roughly chopped
salt and pepper to taste

Cut any larger potatoes in half and place them all in a large pot and cover with water. Add 1 teaspoon salt and bring to a boil. Reduce heat and simmer for about 20 minutes or until fork tender but not soft.
Drain the potatoes, rinse them with cold water and place them in a serving dish.
While the potatoes are cooking, caramelize the onions in a large sauté pan over medium low heat, stirring often until the onions are dark brown, about 20 to 25 minutes. Don’t rush it or they will burn.
Remove caramelized onions from the pan and set aside.
Over low heat, add the vinegar to the pan and stir, making sure to scrape up all of the browned bits from the bottom of the pan.
Pour the vinegar into a bowl and add the olive oil and the grainy mustard. Whisk together well and then pour over the potatoes.
Add the caramelized onions, red onions and herbs. Toss everything well and season to taste with salt and pepper.

Meatless Monday – Kale, Fennel Salad with Apples, Pecans & Goat Cheese

by joycevandenbergporterMay 30, 2016

Well I’ve finally done it! I massaged kale. I have always thought kale was just fine the way it is naturally but have heard that massaging kale is a thing and have been wondering if ‘super relaxed’ kale is really worth all the fuss. So when I spotted this recipe from Vegetarian Times, June 2016 for Fenway Park’s signature salad, I thought I would give it a try – even down to the kale massaging and fennel soaking, (Nope, I hadn’t done that before either). What could be better than a salad that has been given the ultimate in pampering and spa treatments? This lucky salad is a delicious combination of sweet and savory on a bed of velvety kale and fennel and drizzled with a Maple, Lemon, Dijon Vinaigrette. Not bad for ballpark food, don’t you think? Good on you, Fenway Park!

Why do we massage kale anyway? Kale is a slightly bitter green which is also somewhat fibrous. When it is massaged, it’s tough cellulose structure breaks down (LA Times) making it less fibrous. You can actually see the difference. The kale will darken, shrink in size and become silky in texture. The flavor changes as well. That bitterness mellows to a sweet softness. Another benefit is that massaged kale has such a wonderful texture with just the right mix of sweet and bitter flavor, you need to use less salad dressing, thus fewer calories. That said, this Maple Dijon Dressing is pretty good so don’t skip it entirely.

So now you probably want to ask why one would soak shaved fennel. Well that is not quite as clear. Soaking fennel in cold water seemed to mellow the flavor and soften the texture of shaved fennel while still preserving it’s crispiness. Just make sure the water is really cold. The soaked fennel paired really well with the silky kale so there must be something to this. You could probably soak your julienned apples too to prevent browning.

TIPS: You can skip the massaging and soaking if you’re pressed for time or can’t be bothered. Just make sure you slice thinly.

This recipe calls for dried cranberries but I was planning on using pomegranate seeds instead but I didn’t get the pomegranate seeded before my guests came and I didn’t want the kitchen to look like a tragic kitchen accident with all that pomegranate juice, so I stuck with dried cranberries, which were good. I think pomegranate seeds would provide a fresh pop of sweet and tart, so next time I will be better organized and give them a try.

If your pecans are raw, just toast them in the oven at 350 for about about 7 minutes and let cool. Or you can find toasted or candied pecans in most grocery stores.

This is a yummy dressing but it can tend to be too sweet when paired with apples, cranberries and pecans, so try adding one tablespoon of maple syrup at a time to the other ingredients until it is to your preferred sweetness. The original recipe called for three tablespoons but I used two and next time I will use only one.

KALE FENNEL SALAD
1 bunch kale, stems removed, leaves cut into thin strips
1 generous pinch of salt
1 small fennel bulb, trimmed, thinly sliced and submerged in ice water
1 apple, cored and julienned
1/2 cup pecan halves, toasted or candied
1/2 cup dried cranberries
4 oz fresh goat cheese, crumbled

DRESSING
1-3 Tbsn pure maple syrup (add 1 Tbsn at a time until desired sweetness)
2 Tbsn lemon juice
1 Tbsn dijon mustard
1 small shallot, minced
2 tsp fresh thyme, chopped
6 Tbsn olive oil

Place kale in a medium bowl, and massage with salt for a minute or so, or until the greens are dark and glossy.

Thinly slice fennel and place in a cold water bath while you prepare the other salad ingredients

Drain fennel, and add to kale

Stir in apple, cranberries, goat cheese and pecans.

Combine maple syrup, lemon juice, mustard, shallot and thyme in a small bowl. Whisk in oil and season with salt and pepper.

Toss the salad with dressing.

Kale and Fennel Salad with Apples, Pecans and Goat Cheese

Servings: 4-6
Time: 20 minutes
Difficulty: easy
Print

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1 bunch kale, stems removed, leaves cut into thin strips
1 generous pinch of salt
1 small fennel bulb, trimmed, thinly sliced and submerged in ice water
1 apple, cored and julienned
1/2 cup pecan halves, toasted or candied
1/2 cup dried cranberries
4 oz fresh goat cheese, crumbled

DRESSING
1-3 Tbsn pure maple syrup (Add 1 Tbsn at time until desired sweetness)
2 Tbsn lemon juice
1 Tbsn dijon mustard
1 small shallot, minced
2 tsp fresh thyme, chopped
6 Tbsn olive oil

Place kale in a medium bowl, and massaage with salt for a minute or so, or until the greens are dark and glossy..
Thinly slice fennel and submerge in cold water while you prepare the other ingredients
Drain fennel, and add to kale
Stir in apple, cranberries, goat cheese and pecans.
Combine maple syrup, lemon juice, mustard, shallot and thyme in a small bowl. Whisk in oil and season with salt and pepper.
Toss the salad with dressing.

Meatless Monday – Shaved Fennel Salad with Burrata

by joycevandenbergporterMay 2, 2016

The longer and warmer days of Spring bring forth a whole new crop of fresh vegetables. One of my favorites is fennel with it’s distinctive licorice-like flavor. Fennel is wonderful roasted and caramelized but it is also delightful served raw in salads. I particularly liked this salad featuring shaved fennel marinated in lemon and olive oil and paired with creamy burrata over a bed of baby arugula and topped with toasted pine nuts and fresh mint. I love the juxtaposition of the slightly crunchy, lemony fennel with the creaminess of the burrata which is one of my favorite cheeses. Burrata is similar to fresh mozzarella but has a soft, oozy and delicious center. Of course, if you are avoiding dairy, the fennel salad is strong enough to stand on it’s own without adding burrata. Since I made this as a main course, I also added avocado to add healthy fats and the sense of fullness it provides.

White foods like fennel don’t seem like they have much to offer from a nutritional standpoint but you might be surprised. Fennel is a great source of calcium, magnesium, phosphorous, folic acid, vitamin C and potassium. It’s high fiber content acts as a bulking agent and helps us feel fuller longer. Fennel can help with the absorption of iron and aids in digestion (particularly the digestion of fat) and freshens the breath. So I’m thinking fennel might be a no brainer to serve at dinner parties.

Fennel stalks and fronds are also edible. The fronds are especially great used as an herb or accent in dishes. The stalks can be chopped and added to soups and stocks. My fennel stalks, however, all went to my backyard chickens. I have 9 adorable rescue chickens, some of which were battery cage hens that were rescued from slaughter by Animal Place. Some of these lovelies had their beaks clipped which is a common factory farm practice. In losing their most important tool (their sharp beak) they have trouble picking up and cutting food. That is where my cuisinart comes into play. I blended up my fennel tops and fronds along with a few other fresh veggies to make it easier for my girls to get their greens. You can read more about my sweet girls and their Donald Trump ‘comb’overs on their Facebook Page: Mrs V’s Rescue Chickens. They love new followers. Oh, and don’t buy cheap eggs….

TIPS: Remove zest from lemon before cutting in half and juicing. Otherwise, it’s almost an impossible task and you will have wasted a lemon. Yes, I know this from experience when I did’t think ahead. This salad was just as good the next day once brought to room temperature, so I suspect the fennel can be marinated ahead of time and tossed with the rest of the ingredients just before serving.

SHAVED FENNEL SALAD WITH BURRATA

2 medium heads fennel
2 Tbsn olive oil, plus more for serving
1 lemon, juice and zest
1/4 cup pine nuts, toasted (or pistachios)
8 oz burrata
1 small bunch baby arugula
1/2 cup fresh mint leaves, roughly chopped
1 avocado, sliced (optional)
salt and pepper to taste

Trim frond ends of fennel and slice in half lengthwise and remove the core.

Using a mandoline or a sharp knife, slice fennel very thinly.

Place fennel, oil, zest and lemon juice in a shallow dish; season with salt and pepper. Let stand 10 minutes or so.

Dry toast the pinenuts in a small pan over medium heat until golden. Remove from heat and let cool.

Place a layer of arugula on a platter and arrange marinated fennel on top. Add avocado, if desired.

Place burrata over fennel and sprinkle with pine nuts and mint leaves. Drizzle with remaining marinade.

Shaved Fennel Salad with Burrata

Servings: 4
Time: 20 minutes
Difficulty: easy
Print

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2 medium heads fennel
2 Tbsn olive oil, plus more for serving
1 lemon, juice and zest
1/4 cup pine nuts, toasted (or pistachios)
8 oz burrata
1 small bunch baby arugula
1/2 cup fresh mint leaves, roughly chopped
1 avocado, sliced (optional)
salt and pepper to taste

Trim frond ends of fennel and slice in half lengthwise and remove the core.
Using a mandoline or a sharp knife, slice fennel very thinly.
Place fennel, oil, zest and lemon juice in a shallow dish; season with salt and pepper. Let stand 10 minutes or so.
Dry toast the pinenuts in a small pan over medium heat until golden. Remove from heat and let cool.
Place a layer of arugula on a platter and arrange marinated fennel on top. Add avocado, if desired.
Place burrata over fennel and sprinkle with pine nuts and mint leaves. Drizzle with remaining marinade.

Black Bean Quinoa Salad with Avocado Citrus Dressing

by joycevandenbergporterMarch 9, 2016

As promised, I tested the Mexican Quinoa Salad with Orange Lime Dressing from my Buzzfeed Life FB Post on Monday (25 Clean Eating Meals For Vegetarians). I mean, it has many of my food loves all in one bowl. How could I resist – and why? Of course I put my own spin on the original recipe, which will surprise no one. This salad is delicious and very satisfying with two great sources of protein in the red quinoa and black beans. The avocado, in both the salad and in the dressing, adds a healthy fat and helps keep your belly feeling full and happy. The Avocado Citrus Dressing is divine, just the right balance of creamy, savory and sweet and it’s easy to make spicy if that’s where your tastebuds are headed. Don’t be afraid to toss in a few tortilla chips to enhance the Mexican flavors of this dish.

I like to use red quinoa in dishes that would normally be filled with ground beef or some other meat protein because it makes such a good substitute in both taste and texture. Quinoa is naturally high in protein and loaded with nutrition but low in fat and calories. With the addition of black beans, this ‘salad’ becomes a real main course contender. My meat eaters love it! Red quinoa has a great consistency and when sauteed with onions, garlic and spices, just like you would with ground beef, it really picks up those savory flavors nicely. In fact, this black bean quinoa mixture is a great base for tacos, quesadillas, enchiladas or any other dish requiring a Mexican inspired filling.

The vegetable toppings on this salad are so colorful, making this a dish worthy of company – or that pot luck that you never know what to bring. It can be served slightly warm or at room temperature, making it a great busy day meal, especially when you have people going in many different directions. If it were summer and corn was in season, I would use raw or grilled fresh corn kernels. Since it’s winter, I used defrosted uncooked frozen corn. Each of these colorful veggies adds a whole new wealth of vitamins, minerals, fiber and antioxidants which is why we should try to Eat the Rainbow every day.

Have you ever wondered how restaurants serve orange segments that are bright orange and have no pith? Don’t peel them. Just cut off the top and then slice around the sides, then cut off the bottom. Remove any remaining pith and then slice into gorgeous segments. Yes, you lose a bit of the flesh but the result is so pretty and has no tough skins or bitter pith. If you don’t care about that, peel and segment. Done!

TIPS: This salad can be prepared as a layered, tossed or composed salad. You can also make one large salad or prepare individual salad plates and cater to each of your diner’s tastes. I combined the black beans with the quinoa mixture so that the beans would also absorb the garlic, onion and spice flavors. If you want to make a composed or layered salad and want to keep the ingredients separate, you can serve the beans warmed up or room temperature. I think they are fine plain with their natural salty flavor or you can sprinkle the beans with a bit of the spices and toss to coat.

Original recipe from Minimalist Baker (link below).

MEXICAN QUINOA BLACK BEAN SALAD

1/2 cup red or white quinoa (1 cup cooked )
1 Tbsn olive oil
1/2 yellow onion, chopped
3-4 cloves garlic, minced
1/2 tsp salt
1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp garlic powder
1 can black beans, rinsed or 1 1/2 cup cooked
5-6 cups mixed greens
1/2 cup fresh or frozen corn kernels, thawed
1/4 red onion, thinly sliced or diced
1 orange, peeled and segmented
1/2 ripe avocado, sliced or chopped
1 4 oz can sliced or whole black olives (optional)
1 jalapeno or red chili pepper, sliced or diced (optional)
1/4 cup fresh cilantro, chopped
1 cup tortilla chips (optional)

DRESSING

1/2 ripe avocado
1 large lime, juiced (1/4 cup)
1/4 cup orange juice
1/2 tsp honey (or other sweetener)
1/4 tsp cumin powder
1/8 tsp chili powder
1/4 teaspoon cayenne pepper or a dash of hot sauce
1/4 tsp salt
1 Tbsp fresh minced cilantro or parsley
3-4 Tbsn olive oil or avocado oil

Rinse 1/2 cup quinoa in a fine mesh strainer, then bring to a boil with 1 cup water in a small saucepan. Reduce heat to simmer, cover and cook on low for 15-20 minutes or until the little ‘tails’ come out. Set aside

Saute onions and garlic in olive oil until translucent.

Add quinoa and spices to the onion mixture and saute several minutes. Taste and add another 1/4 teaspoon of each spice if desired. If you like it spicy, add 1/4 teaspoon or more of cayenne pepper.

Add black beans to the quinoa mixture (If you like a composed salad, skip this step and add the black beans separately to the salad. See TIPS.) Remove from heat and set aside. NOTE: This quinoa black bean mixture is a great base for tacos or any other Mexican recipe.

While quinoa is cooling, prepare vegetables.

Place lettuces in a large bowl or on individual serving plates.

Layer with warm or room temperature (not hot) quinoa mixture and top with corn, avocado, red onion, orange segments and olives.

Prepare dressing by adding all ingredients to a blender or food processor and blending until creamy and smooth. Taste and adjust seasonings as needed. For a less creamy dressing, leave out the avocado and simply whisk all ingredients together in a bowl.

Drizzle dressing over salad and top with cilantro and tortilla chips, if desired. Serve with lime wedges and extra hot sauce.cre

Mexican Quinoa Salad with Orange Lime Dressing

Servings: 4
Time: 45 minutes
Difficulty: easy
Print

20160308_214625

1/2 cup red or white quinoa (1 cup cooked )
1 Tbsn olive oil
1/2 yellow onion, chopped
3-4 cloves garlic, minced
1/2 tsp salt
1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp garlic powder
1 can black beans, rinsed or 1 1/2 cup cooked
5-6 cups mixed greens
1/2 cup fresh or frozen corn kernels, thawed
1/4 red onion, thinly sliced or diced
1 orange, peeled and segmented
1/2 ripe avocado, sliced or chopped
1 4 oz can sliced or whole black olives (optional)
1 jalapeno or red chili pepper, sliced or diced (optional)
1/4 cup fresh cilantro, chopped
1 cup tortilla chips (optional)

DRESSING

1/2 ripe avocado
1 large lime, juiced (1/4 cup)
1/4 cup orange juice
1/2 tsp honey (or other sweetener)
1/4 tsp cumin powder
1/8 tsp chili powder (or sub extra hot sauce or chipotle powder)
1/4 teaspoon cayenne pepper or a dash of hot sauce
1/4 tsp salt
1 Tbsp fresh minced cilantro or parsley
3-4 Tbsn olive oil or avocado oil

Rinse 1/2 cup quinoa in a fine mesh strainer, then bring to a boil with 1 cup water in a small saucepan. Reduce heat to simmer, cover and cook on low for 15-20 minutes or until the little ‘tails’ come out. Set aside
Saute onions and garlic in olive oil until translucent.
Add quinoa and spices to the onion mixture and saute several minutes. Taste and add another 1/4 teaspoon of each spice if desired. If you like it spicy, add 1/4 teaspoon or more of cayenne pepper.
Add black beans to the quinoa mixture (If you like a composed salad, skip this step and add the black beans separately to the salad. See TIPS.) Remove from heat and set aside.
Place lettuces in a large bowl or on individual serving plates.
Layer with warm or room temperature (not hot) quinoa mixture
Top with corn, avocado, red onion, orange segments and olives.
Prepare dressing by adding all ingredients to a blender or food processor and blending until creamy and smooth. Taste and adjust seasonings as needed. For a less creamy dressing, leave out the avocado and simply whisk all ingredients together in a bowl.
Drizzle orange lime dressing over salad and adorn with cilantro and tortilla chips, if desired. Serve with lime wedges and extra hot sauce.

Recipe adapted from Minimalist Baker, a great cooking site worth checking out.

Mexican Quinoa Salad with Orange Lime Dressing

Green Bean & Chick Pea Salad with Goat Cheese & Lemon Herb Vinaigrette

by joycevandenbergporterFebruary 10, 2016

Sometimes I want a salad that goes beyond lettuce and vegetables, one that is hearty enough to have for dinner. This green bean salad has it all; garbanzo beans for protein and bulk, spicy radiches, sweet cherry tomatoes and creamy goat cheese drizzled with a fresh herb vinaigrette. I loved the combination of flavors and colors in this salad, with it’s array of green, red, purple, yellow, beige and white. (Yes, even the beige and white provide important nutrients). You know when your meal is colorful that you are doing a good job of eating the rainbow. In other words, you are getting a wide assortment of nutrients from your food.

Each color provides something different, which is why it’s a good idea to eat a variety of foods. The star of this salad, though is the green beans which I think are often forgotten about except for at Thanksgiving when Aunt Ellie brings out her traditional Green Bean Casserole topped with fried onions(Although I have to admit it’s one of my favorites too). Green beans are a great base for a salad and pair nicely with beans, mushrooms or potatoes to provide a substantial belly-filling meal.

Health Benefits of Green Beans

Green beans are low in calories and fat and contain no cholesterol. The fiber content of green beans is very high, and it also provides some of your daily protein requirements. They also act as an easy source for acquiring vitamins like A, C, K, B6, and folic acid. In terms of minerals, green beans are a good source of calcium, silicon, iron, manganese, potassium, and copper.

I got the idea for the vinaigrette from a bit of Lemon Parsley Pesto that was left from my https://goodmotherdiet.com/2016/02/08/meatless-monday-roasted-artichokes-fennel-with-lemon-parsley-pesto/ post on Monday. I had loved the flavors and thought it would make a good dressing, and it did! So I recreated the recipe as a vinaigrette which you can make with or without the nuts, which I love and include every time I get a chance. I did not include parmesan because I was already adding goat cheese to the salad, and I thought it might get too heavy, but you could certainly include a tablespoon of that as well, especially if you aren’t adding cheese to your salad.

TIPS: You can make the whole salad ahead of time and either let it rest, undressed, on the counter or in the refrigerator covered with a paper towel. You can also prepare the beans and vinaigrette the day before and toss the salad when ready. Or if you are in a real hurry, just use your favorite prepared salad dressing. I like to make a lot of different salad dressings and recently bought several small glass containers, like the one I used for this vinaigrette, from The Container Store. I usually don’t use it all and that way I always have a good homemade dressing ready to go.

GREEN BEAN AND CHICK PEAS WITH LEMON HERB VINAIGRETTE

1 lb fresh green beans
1 can garbanzo beans, drained and rinsed
2-3 radishes
6-8 cherry tomatoes
1/4 cup feta, goat cheese (or vegan cheese), crumbled (optional)
small handful arugula or whole sprigs parsley(optional)

Lemon Herb Vinaigrette

1/4 cup lemon juice (plus zest from one lemon, optional)
1 Tbsn apple cider or red wine vinegar (or more to thin)
2 Tbsn fresh herbs (parsley, thyme or oregano), minced (or 1 tsp dried)
1 Tbsn pistachios, walnuts or pinenuts, finely minced (optional)
1/4 cup olive oil
1/2 tsp salt

Blanch the green beans in a large pot of boiling salted water until tender-crisp, 3 minutes. Remove the green beans from the boiling water, run under cold water for a few minutes to stop the cooking, and then drain and dry with a paper towel (add ice cubes, if desired to speed the cooling process)

Cut radishes into thin slices, cherry tomatoes in halves and red onion in thin slices.

Place green beans in a large serving dish.

Spread garbanzo beans evenly among green beans.

Top with radishes, tomatoes and onions. Sprinkle arugula leaves on top, if using.

Mix together vinaigrette ingredients and set aside.

Sprinkle with crumbled cheese.

Drizzle vinaigrette or serve on the side.

Green Bean and Chick Pea Salad with Lemon Herb Vinaigrette

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

20160209_194846

1 lb fresh green beans
1 can garbanzo beans, drained and rinsed
2-3 radishes
6-8 cherry tomatoes
1/4 cup feta or goat cheese, crumbled
small handful arugula or whole sprigs parsley(optional)

Lemon Herb Vinaigrette

Blanch the green beans in a large pot of boiling salted water until tender-crisp, 3 minutes. Remove the green beans from the boiling water, run under cold water for a few minutes to stop the cooking, and then drain and dry with a paper towel
Cut radishes into thin slices, cherry tomatoes in halves and red onion in thin slices.
Place green beans in a large serving dish.
Top with radishes, tomatoes and onions
Mix together vinaigrette ingredients and set aside.
Sprinkle with crumbled cheese.
Drizzle vinaigrette or serve on the side.

Blackened Rainbow Fish Tacos with Spicy Avocado Sauce

by joycevandenbergporterFebruary 3, 2016

Looking for healthy and delicious goodies to serve at the Superbowl Halftime? These yummy Blackened Fish Tacos will not disappoint. They can be served as a make-it-yourself Taco Bar or as pre-made sliders to serve a large crowd and they are really fun, with a colorful topping of Rainbow ‘slaw’ that includes fresh sweet mango, avocado, black beans and jalapeno, and topped with a dollop of Spicy Avocado Sauce. I like to include black beans in the slaw. Their earthy saltiness adds a nice contrast to the crunchy sweet and spice of the rest of the fruits and veggies. Plus the addition of black beans allows vegetarians or non-fish eaters to make delicious and satisfying tacos too. I know nutrition is not the top priority of SuperBowl cuisine, but you can rest assured that these tacos will be popular and pack a huge nutrional punch without all the extra calories.

Well the good news is that Punxatawny Phil didn’t see his shadow yesterday on GroundHog Day, which means Spring will come early this year, although I’m not sure that Phil is a trustworthy predictor of spring. In fact, according to the StormFax Almanac Phil has been right only 39 percent of the time. Since his first prediction in 1887, Phil has seen his shadow 102 times and not seen it on just 18 occasions, including this year. I guess Spring will come when it comes but I can’t wait. I know we need the rain in California but…

TODAY-app-superstitions-groundhog.grid-4x2.jpg (308×211)

Photo Credit: http://media2.s-nbcnews.com/j/MSNBC

I love Mexican food, especially tacos! The spicier the better in my book. Halibut makes a great taco base since it’s mild in flavor and really picks up the wow of the spices. It’s also firm in texture so it doesn’t turn to mush or fall apart in the taco even when you add multiple toppings. I used the smaller, slider sized, corn tortillas which are fun for large gatherings, if you can find them, like the Superbowl. That way I get to eat two for the price of one… yum! I also liked the way this avocado sauce set itself apart from guacamole (which I also love) and doesn’t include any sour cream or other fatty fillers, just lots of lovely flavor. For a spicier sauce, include more jalapeno and some of the seeds. The honey is added to offset the acidity of the apple cider vinegar and lime juice, not to make it sweet. Of course, you could always omit the honey if you like it tangy. For a creamier sauce, substitute yogurt and a little water for the vinegar. It’s hard to go wrong with avocado, so feel free to experiment.

TIPS: To easily cut a mango into chunks, slice the mango lengthwise, on the flat side just to the right of the large pit. Cut the fleshy part of the mango lengthwise and then crosswise (without cutting into the skin) and invert mango to expose mango sections. Then easily cut off mango cubes. The avocado sauce and the rainbow/mango topping can be made ahead of time and refrigerated. I found that both Rainbow Slaw and Avocado Sauce held up really well overnight in the refrigerator.

For more SuperBowl recipes, check out my blog post this Friday. Cheers!

BLACKENED RAINBOW FISH TACOS

2 lbs halibut, skin removed (or other mild fish)
2 Tbsp. olive oil
2 Tbsp. chili powder
1 Tbsn cumin
1 tsp garlic powder
1 tsp Blackened Old Bay (optional)
1 tsp salt
8 corn tortillas (or 16 slider sized)
1 cup queso fresco (optional)

RAINBOW MANGO TOPPING (Makes a generous salad/can easily be halved)

1 avocado, diced
1/2 mango, diced
1/2 red pepper, diced
1/2 red onion, diced
1 cup purple cabbage, shredded or chopped
1 can black beans, drained and rinsed
1 jalapeno, diced
1/2 cup cilantro, chopped
1 lime, juiced (2-3 Tbsn)

SPICY AVOCADO SAUCE

1 ripe avocado
1 jalapeno (with or without seeds)
2 cloves garlic
1/4 cup cilantro
1/4 cup apple cider vinegar
1 lime, juiced (2-3 Tbsn)
1-2 Tbsn honey (or more to taste)
salt and pepper to taste

Wash halibut filets and pat dry. Cut into bite sized pieces and place in a shallow container.

Combine chili powder, cumin, garlic powder, Old Bay and salt in a small bowl.

Sprinkle spice mixture over halibut and stir to cover evenly and set aside.

Place all Rainbow Mango ingredients in a serving bowl and toss to combine.

Place all Avocado Sauce ingredients in a blender or food processor and process until smooth. Start with just one tablespoon of honey and then adjust according to taste. Pour into a serving bowl (top with avocado pit to keep from turning brown).

Wrap tortillas in foil and heat in a 250 degree oven. Heat olive oil in a heavy pan, cast iron if possible, until quite hot. Add halibut to hot pan and cook several minutes, stirring to sear all sides. Remove from heat to prevent overcooking.

Assemble tacos, by placin a few pieces of halibut in each tortilla and a spoonful of Rainbow Mango Topping. Top with a drizzle of Spicy Avocado Sauce

Blackened Rainbow Fish Tacos with Spicy Avocado Sauce

Servings: 4-6
Time: 30 minutes
Difficulty: easy
Print

20160127_203858

BLACKENED RAINBOW FISH TACOS

RAINBOW MANGO TOPPING

1 avocado, diced
1/2 mango, diced
1/2 red pepper, diced
1/2 red onion, diced
1 cup purple cabbage, shredded
1 can black beans, drained and rinsed
1 jalapeno, diced
1/2 cup cilantro, chopped
1 lime, juiced (2-3 Tbsn)

SPICY AVOCADO SAUCE

1 ripe avocado
1 jalapeno (with or without seeds)
2 cloves garlic
1/4 cup cilantro
1/4 cup apple cider vinegar
1 lime, juiced (2-3 Tbsn)
2 Tbsn honey (or more to taste)
salt and pepper to taste

Wash halibut filets and pat dry. Cut into bite sized pieces and place in a shallow container.
Combine chili powder, cumin, garlic powder, Old Bay and salt in a small bowl and sprinkle over halibut and stir to cover evenly and set aside.
Place all Rainbow Mango ingredients in a serving bowl and toss to combine.
Place all Avocado Sauce ingredients in a blender or food processor and process until smooth. Pour into a serving bowl (top with avocado pit to keep from turning brown).
Wrap tortillas in foil and heat in a 250 degree oven.
Heat olive oil in a heavy pan, cast iron if possible, until quite hot. Add halibut to hot pan and cook several minutes, stirring to sear all sides. Remove from heat to prevent overcooking.
Assemble tacos, by placin a few pieces of halibut in each tortilla and a spoonful of Rainbow Mango Topping. Top with a drizzle of Spicy Avocado Sauce

Meatless Monday – Winter Greens with Persimmon, Pomegranate and Glazed Pecans

by joycevandenbergporterDecember 14, 2015

Winter doesn’t have to be blah! Some winter fruits are brilliant and colorful, like persimmon and pomegranate, both only availble for a short time of year. I almost didn’t post this because the photo doesn’t really do it justice. I was in a hurry as 25 people were about to arrive for dinner and I didn’t have time to take a lot of photos or make sure the lighting was right. You’ll just have to trust me. This salad is lovely and delicious. The persimmon almost looks like it has been sprinkled with cinnamon and when cut this way, has star shapes (scroll down). Pomegranate seeds with their brilliant red are show stoppers and add a delicious tangy crunch. I also added red globe grapes which are really sweet and also in season now and I topped it all off with candied pecans, a crumble of goat cheese and a drizzle of vinaigrette. Mmmm…

Persimmons are a widely overlooked fruit, perhaps because people don’t know what to do with them. They are quite popular in Japan where they originated and they are obviously beloved. The Latin word for persimmon means “food of the gods.” There are two types of persimmons available at our markets. Hachiya persimmons are soft and creamy, great for baking and making puddings but not for eating raw. The Fuyu, which is called for in this salad, is wonderful to eat raw, peeled or unpeeled. Regardless of type, they’re a fruit with amazingly effective antioxidant capabilities, with powerful vitamins to boot, including 55% of our RDA of Vitamin A and 22% of Vitamin C, which we really need this time of year to combat colds and flu. They are also an excellent source of fiber, B Vitamins and phytonutrients. They aren’t just pretty and great in a table centerpiece. They walk the talk.

Pomegranates are another gorgeous fruit with it’s brilliant, jewel tones arils (seeds) that is more than just a pretty face. Pomegranate arils are the most powerful anti-oxidant of all fruits and they are nutrient dense which makes them an important ingredient to immune support and overall good health. They can be messy to seed and stain surfaces, so use a non-porous try or board when removing arils. Although you can often find containers of pomegranate arils already removed, I find it’s worth it to do it yourself. The results are fresher, have more flavor and last longer. However, in a pinch, it’s sometimes nice to just be able to toss them on top. Done!

TIPS: I used Candied Pecans from Trader Joe’s which I really like but they are available in most markets. They are sometimes labelled Glazed Pecans. You can also do it yourself if you are feeling industrious. Click HERE for a good recipe for Candied Pecans from All Recipes. Warning: they may not make it to your salad…

WINTER GREENS WITH PERSIMMON, GLOBE GRAPES, POMEGRANATE AND GLAZED PECANS

16 oz fresh greens (spinach, arugula, baby kale, etc)
1 Fuyu persimmon
1/2 cup globe grapes, halved lengthwise
1/2 cup glazed pecans
1/2 cup pomegranate seeds
3 oz goat cheese (optional)

Vinaigrette:
1/4 cup olive oil
1/4 cup red wine or apple cider vinegar (or both)
1/2 tsp salt
1/4 tsp pepper

Wash and dry greens and place them in a large serving bowl.

Cut the top off of the persimmon. Cut it in half vertically and then slice into flat wedges. Note the lovely star shapes. Leave wedges whole or cut in half.

Add persimmon, grapes and pecans to greens.

On a non-porous surface, cut pomegranate in half and remove seeds.

Add goat cheese if desired. Whisk together vinaigrette ingredients and drizzle over salad. Toss before serving.

Winter Greens with Persimmon, Globe Grapes, Pomegranate and Glazed Pecans

Servings: 4-6
Time: 20 minutes
Difficulty: easy
Print

16 oz fresh greens (spinach, arugula, baby kale, etc(
1 Fuyu persimmon
1/2 cup globe grapes, halved lengthwise
1/2 cup glazed pecans
1/2 cup pomegranate seeds
3 oz goat cheese (optional)

Vinaigrette:
1/4 cup olive oil
1/4 cup red wine or apple cider vinegar (or both)
1/2 tsp salt
1/4 tsp pepper

Wash and dry greens and place them in a large serving bowl.
Cut the top off of the persimmon. Cut it in half vertically and then slice into flat wedges. Leave wedges whole or cut in half.
Add persimmon, grapes, pomegranat seeds and pecans to greens.
Whisk together vinaigrette ingredients and drizzle over salad. Toss before serving.

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Winter Greens with Persimmon, Globe Grapes, Pomegranate and Glazed Pecans

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