Outside of the Box: Salads with Whole Grains

I love teaching cooking classes. It's the best of both worlds. I love food. So talking about food, good real food, cooking food, and then feeding an eager crowd - score! Today, I showed a lively group how amazing salads can be.

On the menu: 

- Wheat Berry Spinach Salad (A bed of spinach leaves, wheat berries, red bell peppers, Feta cheese, sliced almonds). By adding the wheat berries, red bell pepper, and almonds the salad is naturally crunchy so replacing the desire for highly caloric, nutrient deprived croutons.
- Chopped salad (Bed of romaine lettuce, tricolor quinoa, blanched asparagus, cucumbers, mushrooms, red onion, grape tomatoes, black olives, and mozzarella cheese).  All the fresh vegetables give this salad a crunch and adding the quinoa gives it a boost of plant based protein.
   
The consensus among the group, the made from scratch lemon vinaigrette and honey mustard dressing elevated the wow factor. I loved hearing them ooh and aah with each bite. I loved how by the end of class they were all thinking OUTSIDE of the Box: They were chatting about ways they could tweak the salads for their loved ones or how excited they were to share the salads with coworkers at their upcoming potluck. Just like that another group -- Outside of the Box!


Doing what I love, loving what I do!

Back to Basics

There are so many theories on what to eat, what not to eat. So many diets -- I won't even go there. If you ever have been to my cooking classes or presentations you've heard me say it many of times.  I believe, at the end of the day, we are over-thinking food. We've made eating and preparing food way too complicated.

So, I've called for a return to the basics. Simple food made without a lot of fuss, but instead with love. Peasant dishes are great examples of using the bare essentials to create simple, delicious meals. Many peasant recipes have lived on to be a part of today's cuisines. One of my favorites is the Italian soup -- Pasta e Fagioli.

There I was in the kitchen, yesterday, creating a very basic garden salad. Relishing in just how simple it was to make. No kidding, it took me all of two minutes from start to finish to make this beautiful salad. I used romaine lettuce, cucumbers, mushrooms, and roma tomatoes. I chopped the romaine lettuce, sliced the cucumbers leaving the peel on(since they were organic), and sliced the tomatoes and mushrooms. I put all the ingredients in the colander and rinsed it really well. Bam! Just like that. Just that simple. No bagged lettuce, no bagged produce. I topped my salad with sunflower seeds and a Balsamic Vinaigrette (no doubt, made from scratch).

Creating meals using real food, whole food doesn't have to be complicated with basic essentials on hand -- you can create and whip up meals in a cinch. Some very basics I suggest everyone have on stock.

Pantry: Kosher or Sea salt, a pepper mill, garlic, olive oil, vinegars, grains, beans, stocks (make your own and then freeze), tomatoes (jar or can them yourself).

Fresh produce:  Lemons and limes (no bottles!), romaine lettuce or spinach for salads, bell peppers, carrots, celery, and onions.  Be careful some items should be bought only organic. Check out the Dirty Dozen list.

Eating Healthy Never Tasted So Good

After a long, eventful day, I decided to take a relaxing culinary trip to Nice.

This French classic is a delight! Nicoise Salad:  Wild Caught Sockeye Salmon chock-full of Omega 3 fatty acids, organic hard-boiled eggs, baby red potatoes, blanched green beans, vine ripened tomatoes, kalamata olives, served on a bed of romaine lettuce, and to bring all the flavors together drizzled with Dijon vinagrette. This salad is full of rich colors, flavors, and textures. What's more it offers a nice balance of protein, carbs, and vegetables.  

Bon Appétit.

Eating Healthy Never Tasted So Good

 

Chicken Fiesta Lettuce Wraps



I love the versatility of lettuce wraps. They’re a tasty, easy-to-prepare, low-carb alternative.  The possibilities for the fillings are endless. Yesterday, I was in a spicy mood and decided to have a fiesta. Grilled chicken breast seasoned with cumin and chili powder, creamy Haas avocado, ripe Roma tomatoes, and a sprinkling of Monterey Jack and Cheddar cheese, atop nutrient rich, crisp Romaine lettuce leaves.  

 



Eating Healthy Never Tasted So Good




Mediterranean lettuce wrap

 

I love the distinctive flavors of Mediterranean cuisine. Lately, I’ve been experimenting with different versions of lettuce wraps. So I thought why not take my taste buds on a trip to Greece. Grilled organic chicken breast seasoned with a unique blend of spices including cinnamon and cumin. Served on crisp, nutrient rich romaine lettuce and topped with cucumbers, tomatoes, red onions, Kalamata olives, Feta cheese, and hummus. Oh how, my taste buds were delighted.

Go Green…

…with your diet! I have and I love it. I’ve retrained myself to make better food choices and it starts with the vegetables I choose. Now when I eat I think about the effects the food I’m eating will have on my body. Basically, I make a concentrated effort to eat food that will do my body good. It’s like the gas you choose for your car – if you fill your gas tank at ---- your car will be running on very little gas and quite a bit of crude.

So when picking vegetables, green vegetables are the best choice for your diet. Green veggies pack tons of nutrients, are ideal for weight management as they are typically low in calories, and most are easy to prepare.

Let’s take a look at some popular greens:

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.

Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.

Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.

Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed. (My all time fav – my nickname should be Popeye).

Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.


Did You Know? Dark green leafy vegetables are good sources of many vitamins and minerals your body needs to stay healthy, such as vitamins A, C, and K, folate, iron and calcium. They are also great sources of fiber. Research suggests that the nutrients found in dark green vegetables may prevent certain types of cancers and promote heart health.

Source: CYWH Staff at Children's Hospital Boston