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Green Fed

a blog about a girl who decided eating plants was the way to go

Category Archives: salad

Hand’s Down, this has become my absolute favorite salad dressing.  It’s so delicious and refreshing, and it’s so incredibly easy to make!

White Balsamic Vinaigrette
  • 1/4 cup oil (I use half grapeseed oil; half extra virgin olive oil)
  • 1/4 cup white balsamic vinegar (I love the white balsamic vinegar from Trader Joe’s)
  • 1 Tbs pure maple syrup
  • 1 tsp garlic powder
  • 1 tsp good salt
  • 1/2 tsp freshly ground black pepper

Shake everything up in a jar and pour over your favorite salad.  I especially love it with strawberries and almonds added to my salads.

I loved this recipe !  It was nice and refreshing, and satisfied my hungry belly without making me feel stuffed.  Perfect for a hot summer day!

Cool Summer Quinoa Salad (adapted from i heart wellness)

2 cups cooked quinoa

1/2 cucumber, diced

2 cups frozen peas

1 carrot , shredded

3 cups spinach, chopped

1 cup kidney beans

1/2 tsp sea salt

1/2 tsp dijon mustard

1 tbsp olive oil

1 tbsp balsamic vinegar

1/4 tsp ground cumin

 

Cook Quinoa as directed on package and let cool.   Add chopped veggies to cooled quinoa and toss well. Make dressing with the remaining spices and oil and pour over the dish.  Toss again and place in the fridge until cold.

Summer time is perfect for salads, and this is one you definitely need to try!  You’ll LOVE it, especially after it has some time to sit in the fridge.  When I make this, I whip up a double batch so we have a few meals for the next day.  It’s awesome to take on a picnic!

Make sure you have your quinoa already cooked and cooled before starting on this salad.

Quinoa Salad with Black Beans and Mango (Veganomicon)

Serves 4 to 6

1 mango, peeled and diced small
1 red pepper, seeded and diced as small as you can get it
1 cup chopped scallion
1 cup chopped fresh cilantro
2 tablespoons red wine vinegar
2 tablespoons grapeseed oil
1/4 teaspoon salt
2 cups cooked quinoa, cooled
1 1/2 cups black beans, drained and rinsed (a 15-ounce can)

Combine the mango, red pepper, scallions, and cilantro in a mixing bowl. Add the red wine vinegar, grapeseed oil, and salt and stir to combine. Add the quinoa and stir until everything is well incorporated. Fold in the black beans. Serve immediately or let it sit for a bit to let the flavors meld.

We love this served over spinach.

Our family loves lentils, and I’m always scouring cookbooks and websites for awesome recipes.

This is one recipe I’m definitely planning on making this week.  It looks absolutely delicious!

Ancho Lentil Tacos from Post Punk Kitchen (the same lady who wrote one of my faves, Veganomicon)

Lentils are totally awesome (and INEXPENSIVE)!

A few facts about Lentils:

Lentils are low in calories and high in nutrition. Eating them at least once a week is a great way to add the health benefits of these tasty legumes to your diet.

Heart Health
Studies have found that people who eat high fiber legumes like lentils have a much reduced risk of heart disease. The high levels of folate and magnesium in lentils also go a long way in protecting the heart.

Stabilize Blood Sugar
Due to their high fiber content, lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels.

High in Iron
Lentils are loaded with iron and are a great way to replenish the body’s iron stores, especially for people who don’t eat red meat like vegans and vegetarians.

B Vitamins
Lentils are a great source of B vitamins, most notably folate and niacin (B3). B vitamins are important for the healthy functioning of the nervous, digestive, and immune systems.

Lower Cholesterol
Lentils are a great cholesterol lowering food due to their high levels of fiber.

Protein Packed
Protein makes up 26% of the calories in lentils and they have the third highest level of protein than any other plant food. It’s no wonder that they’re a staple in many parts of the world. When combined with a grain such as rice, you have a complete protein in one meal!

Here’s one of our all-time FAVE lentil recipes.  It’s so incredibly flavorful and satisfying!

Lentil Salad (from Veganomicon)

4 cups vegetable broth

2 or 3 sprigs of thyme (I use dried thyme and it’s just as good- about 1 tsp dried)

2 bay leaves

2 cloves garlic, crushed

1/2 tsp tarragon (don’t leave this out- it’s such a great addition!)

1/4 tsp salt

1 cup uncooked French Lentils (I’ve used all types of lentils in this, and they are all great)

1 small red onion, chopped very finely (about 1/3 cup()

1 small tomato, seeded and diced (about 1/2 cup)

2 radishes, grated (about 1/3 cup)- I don’t use the radishes and it turns out fine

1 small carrot, grated (if using organic carrots, don’t even bother peeling)

Several pinches of ground black pepper

Dressing:

2-4 Tbsp olive oil (I always use grapeseed oil for my dressings)

1 Tbsp balsamic vinegar.

1 Tbsp Dijon mustard

1 Tbsp fresh lemon juice

1 clove garlic, minced

Bring the broth and seasonings to a boil in a medium-size saucepan.  Add the lentils and bring to a low boil.  Cover the pot with the lid tilted, allowing a little room for steam to escape.  Let cook for about 20 minutes (I usually check mine right around 15 mins to make sure they don’t over-cook).  The lentils should be soft enough to eat but still firm enough to not lose their shape.

While the lentils cook, stir together all the dressing ingredients in a mixing bowl.

Drain the lentils in a colander.  Let cool, giving the colander a few shakes every couple of minutes.  Once the lentils are lukewarm, remove the bay leaves, chunks of garlic, thyme (if using fresh).  Add the lentils to the dressing along with the onions, tomato and radishes, and toss to combine.  Season with salt and pepper to taste, cover and chill for at least half an hour.

When chilled serve over lettuce (we love it over spinach) with oil and vinegar on the side if you like.

Did you know that one head of Romaine Lettuce contains 7.7 grams of protein?

I didn’t, either, until we started reading Dr. Fuhrman’s Eat to Live book!

As a matter of fact, here’s a smoothie we really like.  I haven’t made it in a while, so I think I just may whip it up tomorrow morning!

Blended Mango Salad (from Eat to Live by Joel Fuhrman)  Serves 2

1 ripe mango, chilled (I’ve used frozen mango in this and it worked just fine- just thaw it a little bit before blending)

1 cup chopped spinach

4 cups chopped romaine (or more if it will fit into your blender- I’ve been able to fit an entire head of romaine in our smoothies!)

1/4 cup almond milk

Add milk first, then mango, then spinach and romaine a little (a little at a time).  Blend til creamy.  I like to add some ice to make it nice and cold because I don’t like a warm smoothie!

For more awesome facts about Romaine Lettuce, go HERE. I promise, you’ll be floored at how much nutrition is in a head of that leafy lettuce!

I make a monster batch of this goodness every week, and it lasts us for a few days… if we’re lucky.  It’s that good!!!

Full of protein, sweetness and texture.

Corn and Edamame-Sesame Salad (adapted from Veganomicon)

Dressing:

2 Tbsp toasted sesame oil

1 Tbsp rice vinegar (or regular vinegar works, too)

2 tsp tamari or soy sauce (I use Bragg’s Liquid Amino Acids in place of soy sauce in everything.  So much less sodium!)

Salad:

2 cups frozen, shelled edamame

1 cup corn (fresh or frozen)

2 Tbsp toasted sesame seeds (toast on Low in a skillet for about 10 mins, or until fragrant)

*Can of kidney beans, rinsed and drained well (this is my addition… we love it with the beans!)

Bring a pot of water to a boil.  Meanwhile, whisk all of the dressing ingredients together in a medium-sized bowl.

Boil the edamame for 3 minutes.  Add the corn and boil another 2 minutes.  Drain into a colander and run under cold water until cool enough to touch.  Add edamame, corn, and kidney beans to the dressing.  Toss to combine.  Add sesame seeds and toss again.  Cover and chill at least 15 minutes.

We love to put this over spinach or any other green that fits your fancy.  I also usually make a loaf of focaccia or another crusty bread to eat alongside this.  Add a bowl of fruit salad and you’ve got a perfectly balanced meal!