Chop-It-Up Veggie Salad with Tahini Garlic Dressing

It’s been a long time since I last posted…and wow, that’s an overstatement! The whole month of December flew past without a peep on my end. I could make excuse after excuse but I’ll just leave it at work/business/life got in the way, BUT now I am back…and boy, have I MISSED YOU and BLOGGING!

I must admit, it feels like a year has gone by …..wait, it has! I have a feeling that 2013 is going to be a delicious and healthy one. That’s what I am aiming for at least!

Why not start the new year off with a bright veggie salad that is chock-ful of nutrients, hearty greens, and a explosion of flavor? YES, please! 

Variety of colors = lots of vitamins…that means my body is happy! After WAY too many heavy holiday dishes, eating on-the-go, plenty of sweet indulgences and a few too many mornings of hitting snooze in lieu of the gym, I am ready for satisfying and nutritious meals to lighten the load and help get me back on track.

This veggie salad hits the spot with a combination of vegetables, dried fruit, seeds and nuts that is light yet filling, a little sweet, a little savory… and all topped off with a bright lemony tahini dressing that I could use on all types of dishes – grains, meats, a variety of salads, pastas, mmmmm!

I am loving on raw kale, a hearty winter green, instead of romaine or spinach in my salads on occasion. Prior to serving, let this salad sit for 15 minutes or so to allow the greens soften up a bit and soak up all the flavors of the dressing before chowing down Enjoy!

Chop-It-Up Veggie Salad (inspired by Oh She Glows)
(Gluten free, Dairy-free, Soy-Free, Vegan, Nut-free Option)
Serves 3-4

Ingredients

4-5 cups kale, washed and chopped or torn
1/2 bell pepper (color of choice, I used red)
4 scallions, chopped
1/2 cup red onion, sliced thin
1 small head endive, chopped
2 carrots, diced
2 Roma tomatoes, diced
1/4 cup juice-sweetened dried cherries, whole or rough chopped (or other dried fruit such as raisins, cranberries, etc)
3-4 Tbsp hemp seeds (or other seeds)
1/3 cup walnuts or other nuts, eliminate for nut-free
fresh parsley (or other fresh herb), rough chop

Tahini-Garlic Dressing, recipe follows

Directions

1. Combine all chopped/diced vegetables in a large mixing bowl or salad bowl except for greens, hemp seeds and nuts.
2. Make your Tahini-Garlic Dressing (recipe below) and set aside.
3. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry leaves thoroughly.
4. Mix the vegetables, greens and dressing (to taste) in large bowl until thoroughly combined. Garnish with hemp seeds and walnuts.
5. Place in fridge to ‘marinate’ for 10-15 minutes. Keeps in fridge in a sealed container for 1 day.

Tahini-Garlic Dressing
Vegan, Nut-Free, Soy-Free, Grain-Free, Gluten-Free

Ingredients

1/4 cup tahini
3 Tbsp egg-free mayo (I use soy-free Vegenaise, can sub regular mayo if you prefer)
juice from one large lemon or two small
1-2 cloves garlic (or 1/2 teaspoon garlic powder)
1/4 teaspoon onion powder
1/2 tsp Himalayan pink sea salt
3-4 Tbsp water (or more to reach desired consistency)
1 small scallion, minced (optional)
freshly ground black pepper to taste

Directions

1. Add all ingredients to a blender (I used my Magic Bullet) and blend until smooth. The dressing will thicken after refrigeration.

Easy Spring-y Egg Salad

I discovered my love for radishes a few months ago. Their crunchy texture and semi-spicy kick make these little veggies a great snack with hummus or a lovely addition to any salad. I even added them to my egg salad for a quick and easy lunch – the contrast of the creamy eggs with the crunchy radishes made for a winning combination!

Easy. Flavorful. Light. Basically, this recipe is springtime in a salad.

For a really quick prep, I boiled the eggs*, let them cool a bit and peeled them the night before. This step made it really easy to whip up the salad in less than five minutes on my lunch break

I enjoyed this dish with gluten free oat crackers and slices of fresh cucumber. It held me over for several hours due to all the protein and the combo of complex carbs, my tummy and I were happy!

Easy Spring-y Egg Salad

Ingredients

4 hardboiled cage-free eggs, peeled and chopped*
2 scallions, chopped
3-4 radishes, small diced
1-2 Tbsp Vegenaise (or mayo)
1 Tbsp plain Greek yogurt (or sour cream or more mayo)
1 tsp dijon mustard
salt and freshly ground black pepper to taste
1/2 to 1 tsp apple cider vinegar

Directions

1. Combine all of the ingredients in a medium bowl and stir until combine. Adjust seasoning with salt and pepper if needed and enjoy!

Serve with flax crackers, rice crackers or gluten free oat crackers or gluten free bread

*Nearly-no effort hard-boiled eggs:

1. Put eggs in a medium pot that will fit one layer. Cover with cold water, about 1 inch over the eggs. Bring to a boil, cover and then turn off heat. Let eggs sit for 10-11 minutes and then plunge the eggs in cold ice water to stop the cooking. Peel while running under cold water.

Tip:  Use older eggs.  The eggs shells peel much more easily after several days of refrigeration due to the pH level of the albumen.

White Bean-Tuna Salad Melt

I finally feel that Spring has arrived! The days are getting longer and I am loving every additional minute of natural light and sunshine.

A few days, I ran home from work for a quick meal and was able to whip up this open faced white-bean tuna melt in about 10 minutes…plus I had 15 minutes to actually sit down and eat while soaking in fresh air on our front porch. I don’t remember the last time I sat down to eat lunch and it was a nice change of pace

This easy salad was not pre-meditated but I will be making it again soon. All I knew is that I wanted tuna salad yet celery and carrots were no where to be found. Instead, I had 1/2 cup of cooked white beans and several radishes in the fridge so into the mixing bowl they went! The cooked beans extended the mayo a smidge and complimented the tuna while the radishes added crunch and freshness. I tossed in hemp seeds because I was feeling adventurous and added fresh lemon juice for flavor and brightness.

I ate many large spoonfuls of this tuna salad by itself and halfway through decided I wanted a sandwich. Some days I can be indecisive Either way it was delicious!

White Bean-Tuna Salad

Ingredients

1 6-oz can of no-salt-added tuna, drained (I used wild caught sustainable)
3-4 radishes, stems trimmed and diced
1/2 cup cooked white beans
1 tsp dijon mustard
2 Tbsp Vegenaise, mayo or greek yogurt (or a combo) I used all Vegenaise since I love the flavor – more or less to taste
1 Tbsp hemp seeds, optional (1 1/2 Tbsp sunflower seeds, walnuts or almonds would also be delicious)
2-3 Tbsp radish greens, washed and chopped (optional for color – a handful of arugula would be great in this!)
squeeze of fresh lemon juice
salt and pepper to taste

For Sandwich Melt Option:
1 slice of gluten free bread for every 1/3 to 1/2 cup of tuna salad (I used frozen French Meadow’s honey multigrain)
1 slice of swiss cheese (I used Jarslburg) or provolone

Directions

1. To prepare the salad, combine the beans, mustard, mayo/yogurt and lemon juice in a small mixing bowl. Slightly mash a few beans if you want a creamier texture, completely optional.
2. Add in remaining salad ingredients (tuna, radishes, greens, hemp seeds) and season with salt and freshly ground pepper. Add in additional lemon, mustard or mayo to taste to your liking.*
For Melt:
3. Toast bread lightly if needed (mine was frozen) and remove from oven. Set toaster oven to broil while you assemble the sandwich. Place one slice of cheese on the bread and mound 1/3 to 1/2 cup of tuna salad on top. Place under the broiler for a few minutes until cheese begins to melt. Remove and enjoy immediately!

Recipe Note: After making the melt, I realized I should have put the cheese on top of the tuna salad…it’s up to you which way you prefer it!

*If you are staying away from grains or looking for low-carb options, omit the bread and the cheese and enjoy this tuna salad over a bed of lettuce or alongside veggie sticks.

**If using all greek yogurt, a bit more mustard and lemon juice may need to be added for added flavor

Rosemary Apple Chicken Salad

I love chicken salad. I’ve eaten and made multiple variations in the past but one in particular stands out in my mind. Before it closed, a local health food store called Sandy’s in Houston made a chicken salad that was to die for – it had big chunks of chicken, chopped apple, toasted pecans and Vegenaise. Sounds simple enough but it was SO delicious! Come to think of it, it was Sandy’s chicken salad that got me hooked on Vegenaise, and I’ve used it ever since!

Of course I had to try and recreate this favorite of mine! I’ve lightened up my own version by incorporating plain Greek yogurt to achieve the authentic creaminess of a hearty chicken salad. I do use a bit of Vegenaise since I love the flavor but you could either substitute mayo or use more yogurt if you prefer. For an ultra-quick lunch, I used leftover chopped rotessierie chicken but feel free to use your own cooked chicken of choice. I’ve already eaten two shares of this salad - served as lettuce wraps as well as slathered on my newly baked sandwich bread with Timtana- and both were equally delicious!

What is your favorite version of chicken salad?

Rosemary Apple Chicken Salad

Ingredients

2 1/2 cups cooked boneless, skinless chicken, chopped
3 green onions, chopped
1 small apple, chopped (about 1/3 to 1/2 cup) – you could sub or add grapes if desired
1 large stalk celery, chopped
3 Tbsp raw or toasted pecans, finely chopped
1/3 cup plain yogurt (I usually use Greek)
1 to 2 Tbsp Vegenaise or mayo (depending on how creamy you want the salad)
1 tsp dijon mustard
1 tsp fresh rosemary, chopped
Salt and pepper to taste

Directions

1. Add all ingredients into a medium mixing bowl and stir to combine. Enjoy!

Good served as a sandwich, with crackers, over a bed of lettuce or in lettuce wraps!