Quick and Easy Superfood Salad

superfood kale salad

There are many ingredients to build a superfood salad and most use the base of Kale. I like to make salads that last over several days, so I use items that won’t cause it to get soggy after a day or two of storage. You can always add avocado, beets, cucumbers, tomatoes, quinoa and your protein of choice to this base superfood salad when ready to serve. Enjoy!

Feed the wellness in you!

Quick and Easy Superfood Salad

Prep Time: 15 minutes

Yield: 6-8

Ingredients

  • 4 cups of chopped kale
  • 1 can garbanzo beans
  • 1 can white shoepeg corn
  • 6 oz blueberries
  • 1.5 cups shredded carrots
  • 1.5 cups shredded red cabbage
  • 1 cup dried fruit (cranberries, golden raisins, etc.)
  • 6 oz balsamic vinegar

Instructions

  1. Discard the ribs from the kale and tear leaves into bite-sized pieces.
  2. Mix all ingredients in a large bowl with the kale.
  3. Refrigerate for at least 4 hours before serving.
https://eatlikeavegetarian.com/quick-and-easy-superfood-salad/

Butternut Squash and Lentil Soup

Butternut Squash and Lentil Soup

Another frigid week and another big pot of soup was made! This has all simple, easy to find ingredients that blend well together for a hearty meal.

Very much like my Three Bean Vegan Soup, despite the name there is so much more in this soup.  Butternut Squash and Lentil Soup ingredientsAlongside the Butternut Squash and Lentils and kale (I know everyone is saying that kale is so ‘2015’ but I still love it!), there are black beans and cannellini beans.

This is another soup that packs in the protein, vitamin c, iron and lots of vitamin a from the butternut squash.  Make some warm cornbread to go along with it and you have a satisfied mind, (warm) body and soul.

Feed the wellness in you!

Butternut Squash and Lentil Soup

Ingredients

  • 9 cups of vegetable stock (Better than Bouillon is preferred)
  • 1/2 lb Chopped Kale
  • 1 lb of diced Butternut Squash
  • 1 - 15 oz can of Cannellini Beans
  • 1 - 15 oz can of Black Beans Beans
  • 1 - 14.5 oz can Fire Roasted Diced Tomatoes
  • 1 tbl onion powder
  • 1 tbl garlic powder
  • 1 tbl smoked paprika
  • 1 tsp cayenne pepper (optional)
  • 1/2 tsp salt

Instructions

  1. Bring your stock to a boil and add the kale. Cook on medium heat for 10 minutes.
  2. Add the butternut squash and cook for 5 minutes.
  3. Add all remaining ingredients, stir, and cook on low heat for 30 minutes.
  4. Let cool to desired temperature and serve.
https://eatlikeavegetarian.com/butternut-squash-and-lentil-soup/

Three Bean Vegan Soup

3 Bean Vegan Soup

Don’t you just love a warm bowl of soup on a cold day? We experienced some morning weather in the teens early this week and I head straight to the store  with soup on my mind. I love a hearty soup that give you a variety of flavors and textures. This soup is easy to make, quickly if you are in a hurry, without sacrificing flavor.

In addition to a few other ingredients, this picture captures all the items in the soup!  3 Bean Soup Ingredients

Although I call it ‘Three Bean’ soup because of the cannellini, kidney and garbanzo beans there are so many other great things in this soup to add to your nutrition – barley, spinach, baby kale, chard – how about that for a bowl full of goodness!  This is the season for the extra Vitamin C you will get from your greens along with iron and folate; the beans  along with barley give you protein, fiber and antioxidants.

Try it whether the temps dip or not.  Warm your soul.

Feed the wellness in you!

 

3 Bean Vegan Soup

Cook Time: 1 hour

Total Time: 1 hour

Serving Size: 6-8

Ingredients

  • 1/2 c pearled barley
  • 9 cups of vegetable stock (Better than Bouillon is preferred)
  • 1 - 5 oz bag of Fresh Express Baby Kale Mix
  • 1 - 15 oz can of Chick Peas
  • 1 - 15 oz can of Cannellini Beans
  • 1 - 15 oz can of Kidney Beans
  • 1 - 14.5 oz can Fire Roasted Diced Tomatoes
  • 1 - 14.5 oz can Diced Tomatoes with Green Peppers, Celery and Onions
  • 3 links of Light Life Chorizo chopped
  • 1 tbl onion powder
  • 1 tbl garlic powder
  • 1 tbl smoked paprika
  • 1 tsp cayenne pepper (optional)
  • 1/2 tsp salt

Instructions

  1. Put all ingredients except for baby kale mix in large pot.
  2. If you're in a hurry bring ingredients to boil then simmer for 30 minutes, adding baby kale mix last 5 minutes until wilted.
  3. If you're not in a hurry, let this cook on low heat for 1.5 hours adding baby kale mix in the last 5 minutes until wilted. This is even better if you prepare in a crock pot.
https://eatlikeavegetarian.com/three-bean-vegan-soup/

Frozen and Prepared Favorites Part 2

Last month I shared a few favorite frozen and prepared foods that help me when I’m pressed for time to prepare a meal.  Here are more favorites that I recommend you keep in mind when you are rushing to the grocery store and want something quick to prepare. Stick to a single serving (although it’s tough!), add a vegetable or salad as a side dish and you’ll have a great meal.

Trader Joe’s Spinach and Kale Pie

Spinach and Kale Pie

This has all the robust flavor and flaky texture of traditional Spanikopita.  If you’re a fan of that Greek dish you would love this.  Neither one of the greens overpowers the other and they did a great job at blending them so you don’t get the toughness of the kale.  Very well done.

Trader Giotto’s Kale, Sweet Potato and Butternut Pizza

Kale, Sweet Potato and Butternut Squash PizzaTrader ‘Giotto’s’ is the Italian product line at Trader Joe’s.  Looks can be deceiving but not in the case of this frozen gem.  Not only is it a very unique combination of ingredients but it tastes like it is freshly made out of a brick oven.  The crust is perfect; great flavor and slightly crisp. The use of pureed sweet potato in place of a traditional sauce is amazing.

Trader Giotto’s Organic Pesto Pizza with Tomatoes and Broccoli

Organic Pesto Pizza with tomatoes and broccoliAnother slam dunk for a great frozen pizza!  Again, the crust is perfect and it is bursting with just the right amount of pesto flavor.  Simply done with tomatoes and broccoli, this is another one to have ‘on call’ at home!

LaPasta Pumpkin and Sage Ravioli

This is a Costco product and is made in my local area according to the package so I’m not certain whether you can get this at all Costco’s.Pumpkin and Sage Ravioli  However, I’m hopeful that Costco wouldn’t deny others of this wonderful pasta.  This cooks in 3 minutes and is such a wonderful blend of simple flavors.  The description states that the pumpkin is sweet and it really is.  It tastes more like butternut squash than it does pumpkin.  I top with a tomato sauce but I’m sure it’s great with light olive oil and garlic also.

Feed the wellness in you!

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm Farro and Edamame Salad

warm farro and edamame.jpg

A few weeks ago I went to dinner with a girlfriend to a very popular French restaurant in town.  Needless to say, a French restaurant has very limited vegetarian options but what little this restaurant has, they do it very well.  I had their Warm Farro Salad which in addition to farro it featured butternut squash, a little cauliflower, olives, and a few kale chips all on just a handful of radicchio leaves.  It was very good and left me quite satisfied.

As I often do, I left the restaurant wanting to replicate the dish at home in my own way.  I’ve featured Farro and all of the other ingredients in this dish in various recipes on this blog and knew that the combination of them would work well.  However, my goal is to always do something different, creative, and healthy and not replicate a dish exactly how someone else may prepare it.  What came to mind was adding edamame. I absolutely love edamame (aka soybeans).   It is considered a complete protein because it has all nine essential amino acids, in addition to a host of other vitamins and minerals.   I try to keep them on hand but they spoil fairly quickly, within 2-3 days.  They make a great snack in between meals.

The flavors I derived from the dish at the restaurant were a combination of pesto, a little red wine and/or balsamic vinegar for acidity, and fresh herbs.  There are so many ‘stars’ in this dish in addition to the farro and edamame it seems a little unfair to highlight just those two, but perhaps that’s the element of surprise.  I roasted my cauliflower which adds a certain smoked flavor; then there’s the sweetness of the butternut squash along with all the other ingredients make this a nice warm topping for a bed of greens.  Instead of a few kale chips sprinkled throughout, I used fresh, slightly roasted kale chips as the bed instead of salad greens.  After having it this way, the next night it worked well as just a side dish without the kale chips.  Whatever you decide, you won’t be disappointed.

Feed the wellness in you!

Warm Farro and Edamame Salad

Yield: 4-6

Ingredients

  • 1 cup farro
  • 1 cup edamame, cooked
  • 1 cup chopped butternut squash (1/4 in pieces)
  • 2 cups vegetable stock
  • 2 tbl pesto
  • 1 cup pitted greek olives (I used a combination), chopped
  • 1.5 cups roasted cauliflower
  • 2 cups kale
  • 1/2 cup red wine vinegar
  • 1 cup balsamic vinegar
  • Sea salt
  • Black pepper
  • Extra Virgin Olive Oil

Instructions

  1. Kale Chips - Pre heat oven to 350 degrees. Wash, dry and remove stems from kale. Break leaves into bit size pieces. Line a cookie sheet with parchment paper. Place the kale on the parchment paper, drizzle with olive oil and sea salt. Bake for 10 minutes. Put aside
  2. Roasted Cauliflower - Similar to the kale chips, wash, dry and break into bite sized pieces. Place in oven and bake for 15-20 minutes. The edges of the cauliflower should be slightly charred. It should not be soft but a fork should easily go thru each piece. Put aside
  3. Cook the Farro according to its directions in the vegetable stock. Do not drain.
  4. Sautee the chopped butternut squash in 1-2 tbl of olive oil for 10-15 minutes. They should be tender but not too soft. Mix in with the cooked farro.
  5. Add your edamame, pesto, butternut squash, cauliflower, red wine and balsamic vinegar. Mix well.
  6. Place some kale chips on your plate or deep bowl.
  7. Add the warm farro mixture on top and serve.
https://eatlikeavegetarian.com/warm-farro-and-edamame-salad/

Kale and Chickpea Stew

Chickpea and Kale Stew

 

I often get inspired to create dishes while perusing the aisles of the grocery store, particularly Whole Foods and Trader Joe’s.  I shop at other grocery stores but I really love the layout of the Whole Foods produce section.  I fill my basket with the things that I need, then I take my time and look at fruits and vegetables that are new in season and consider how to incorporate them in my food.  At Trader Joe’s I enjoy looking at the wide variety of pre-packaged and frozen goods for ideas.  They have such unique freshly packaged food, dry and canned goods,  and an array of international cuisine.

My gym is around the corner from Trader Joe’s so I went there after working out last week to grab a few things.  While in the frozen aisle I looked at their Indian meals as I often do and saw a frozen meal of chickpea and kale stew.  I have combined these two main ingredients in soup before, but I loved the new thought of this married with an Indian flare as a stew.  Therefore, I gave life to the idea with this recipe.

I really love the way this evolved with the blend of spices I chose, and the sweetness of the Roma tomatoes adds a great balance.  Very fragrant and visually enticing. It also works well as a main dish or a side dish. I served it over brown rice made with light coconut milk and a side of mixed vegetables.

Here’s the recipe – go at it! Get your fiber, protein, Vitamins A, C and K!

Feed the wellness in you.

 

Kale and Chickpea Stew

Prep Time: 20 minutes

Cook Time: 2 hours

Total Time: 2 hours, 20 minutes

Serving Size: 4-6

Ingredients

  • 10 oz Kale, chopped and washed thoroughly
  • 2 cans Chickpeas
  • 1/4 cup Celery, minced
  • 5 Mini sweet peppers (variety)
  • 3 tsp Garlic
  • 1 tsp Ginger
  • 3/4 cup Red Onion, Chopped
  • 6 oz Tomato paste
  • 4 Roma tomatoes, chopped
  • 1 tsp Smoked Paprika
  • 1 tsp Paprika
  • 1 tablespoon Curry Powder
  • 2 tablespoons Olive Oil
  • 3 cups Vegetable Stock
  • Sea Salt
  • Fresh Thyme
  • Fresh Cilantro (optional)

Instructions

  1. Cook the kale in 3 cups of vegetable stock and a teaspoon of sea salt for one hour on a medium heat.
  2. Saute the celery, sweet peppers, garlic, ginger and red onion in two tablespoons of olive oil. Cook on a low heat for 20 minutes. Add the chickpeas and mix together.
  3. Add the kale along with the vegetable stock to the chickpeas.
  4. Add tomato paste, paprika, curry powder, 3 sprigs of thyme and a teaspoon of sea salt.
  5. Cook on low heat for 45 minutes.
  6. Stir periodically and watch your temperature as the chickpeas cook the sauce may thicken and stick.
  7. In the last 10 minutes add your chopped tomatoes.
  8. Turn off after 10 minutes and let it rest.
  9. Serve over brown rice and sprinkle cilantro on top.
https://eatlikeavegetarian.com/kale-and-chickpea-stew/