by Guest | Jul 4, 2019 | Eat Well, Recipes
Article provided courtesy of the Tillamook County Pioneer, a Tillamook County Wellness partner.
By Dana Zia, The Golightly Gourmet
“For me, making a salad is as much a joy as eating one.” -Alice Waters
This is the time of year I crave salads. I can’t get enough of the fresh yummy flavors after a winter of braising and heavy dishes. Some folks find that making a really great salad can be intimidating but honestly it is quite easy. There are a few simple tips to making successful salads. Try to use as many “in season” and local veggies as possible. The fresher the veggies and greens, the better it tastes. (Remember those tasteless iceberg salads from days of old?) Sprinkle a few toasted nuts, chopped herbs and some goat cheese on your salad and you will make any salad special. Edible flowers also add a lovely extra dimension.
I also highly recommend you make your own salad dressings. I keep about 3 different homemade salad dressings in the fridge at all times. Homemade dressings bring a bowl of ordinary greens to life. They are incomparable in flavor and are not loaded with preservatives you can’t pronounce.
When you get in a rut, look up some new recipes and give them a try. Also remember that whatever you cooked last night goes great on the salad. For example; one night we roasted a free range chicken and some root vegetables. For lunch the next day, I had pre-made salad with roasted chicken and root veggies and a garlic vinaigrette. Incredible.
The most important thing with salads is to be imaginative and to experiment. They are not rocket science. Have fun! Here are some simple salad dressings to get you inspired.
Garlic Herb Vinaigrette
This one can be easily modified by using whatever herbs you have on hand.
3-4 tablespoons of really good cider vinegar
Juice of one lemon
1 tablespoon of Dijon-style mustard
½ cup of olive oil
1 large shallot, chopped
3 -5 cloves of garlic, chopped
1/2 cup of fresh parsley leaves
½ cup of fresh tarragon leaves
½ teaspoon of sea salt
Black pepper to taste
In a blender, add the vinegar, lemon juice and mustard and blend for a few moments. With the blender low, slowly add the olive oil in a steady stream so it will emulsify. Toss in the chopped shallot, garlic and herbs and blend some more. Add the salt and pepper to taste. This can last for a long time in the fridge.
Balsamic Vinaigrette
The type of vinegar you use will make a huge difference in this dressing. Getting an aged balsamic vinegar from Italy is always ideal but any balsamic will do.
3-4 Tablespoon of a aged balsamic vinegar
1-2 tablespoons of agave syrup or sugar
1 teaspoon of herbs de provence
1-2 garlic cloves minced
½ cup of olive oil
½ teaspoon of sea salt
A few cranks of black pepper
Throw everything except the olive oil in a blender and blend for a few seconds. Then, while the blender is on low, slowly drizzle in the olive oil in a steady stream so it will emulsify. Adjust the seasonings and enjoy! You can also put all the ingredients in a glass jar and shake up but I like to do it in the blender so that it is creamy.
Shining Star Berry Vinaigrette
My all-time favorite salad dressing. Use whatever berry is in season but my favorite is blueberries. This dressing is fantastic on a bed of greens, chopped green onions, berries, feta cheese and roasted almonds.
1 cup of berries, washed
1-3 tablespoons of agave syrup or sugar (depending on how sweet the berries are)
1 large shallot, chopped
¼ cup of chopped fresh basil or rosemary
2-3 cloves of garlic, minced
7 – 8 tablespoons of a balsamic vinegar
½ cup of olive oil
Toss the berries, sugar and shallot into a blender and whip until smooth, then add the basil, garlic and vinegar and blend again till smooth. While the blender is still going slowly add the oil and then let it blend till it looks like a creamy, yummy mixture that you can’t wait to taste. Turn off the blender before you do that, of course.
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by Guest | Jun 20, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 2
Time for preparation (including preparation and cooking): 20 minutes
Ingredients:
1 cup cooked brown rice
1⁄2 cup nonfat or 1% milk
1⁄2 teaspoon cinnamon
1 cup chopped fruit (try a mixture – apples, bananas, raisins, berries, peaches)
2 Tablespoons chopped nuts (try unsalted walnuts or almonds)
Directions:
- Combine cooked rice, milk and cinnamon in a microwave safe bowl. Microwave on HIGH for 45 seconds. Stir and heat for another 45-60 seconds, or until rice mixture is heated through.
- Divide rice mixture between two bowls. Top with fruit and nuts. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes
- Use a combination of fresh, canned, frozen and dried fruit in this recipe.
- You can use any leftover cooked grain in this recipe. Try white or wild rice, quinoa, barley or oatmeal.
by Guest | Jun 14, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 5
Time for preparation (including preparation and cooking): 45 min
Ingredients:
1⁄3 cup dried bulgur
1 cup boiling water
1⁄2 pound (2 cups) Brussels Sprouts
1⁄2 cup dried cranberries
1⁄4 cup nuts, chopped
1⁄4 cup orange juice
4 1⁄2 teaspoons oil
2 Tablespoons vinegar
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
Directions:
- Cover bulgur with boiling water and let stand until soft, about 30 minutes. Pour off any excess water.
- Rinse and trim Brussels sprouts. Cut in half lengthwise then slice crosswise into thin strips.
- In a large bowl combine bulgur, Brussels sprout strips, cranberries and nuts.
- In a small bowl or jar with a lid, combine orange juice, oil, vinegar, salt and pepper. Mix or shake well. Pour dressing over salad and serve.
- Refrigerate leftovers within 2 hours.
by Guest | May 31, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 4
Time for preparation (including preparation and cooking): 15 minutes
Ingredients:
2 medium potatoes (each about 5 inches x 2½ inches)
1 cup black beans, rinsed and drained
3⁄4 cup salsa
1 cup corn
1⁄2 cup shredded cheese (try cheddar, pepper jack, or Mexican blend)
Directions:
- Scrub potatoes well. Poke each potato with a fork 2 or 3 times. Microwave on high for 5 minutes, turn potatoes over, and microwave another 3 to 5 minutes, or until easily pierced with a fork. Set aside.
- In a microwave safe bowl, combine beans, salsa and corn. Microwave for 2-3 minutes, stirring occasionally, until heated through.
- Cut potatoes in half length-wise and flatten with a fork. Divide bean mixture between the four halves. Sprinkle with cheese and serve warm.
- Refrigerate leftovers within 2 hours.
by Guest | May 23, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 15 minutes
Ingredients:
2 cups cooked pasta (try whole wheat shells, bow ties, macaroni or other small shapes)
4 cups spinach
1⁄4 cup dried cranberries
2 Tablespoons sunflower seeds
1 can (15 ounces) mandarin oranges, drained
2 Tablespoons chopped cilantro or parsley
DRESSING
2 Tablespoons teriyaki sauce
2 Tablespoons vinegar
1⁄4 teaspoon garlic powder
1⁄8 teaspoon each salt and pepper
1 1⁄2 teaspoons sugar
1 Tablespoon vegetable oil
Directions:
- In a large bowl, mix together teriyaki sauce, vinegar, garlic powder, salt, pepper, sugar and vegetable oil.
- Add cooked pasta, spinach, dried cranberries, sunflower seeds, mandarin oranges and cilantro or parsley, if desired. Mix well. Cover and chill until ready to serve.
- Refrigerate leftovers within 2 hours.
Notes
Try a low fat Asian Salad Dressing from the store to replace the dressing ingredients.
by Guest | May 17, 2019 | Lunch & Snack Recipes, Recipes
Cilantro Lime Tuna Wrap
Recipe & Photo Credit: FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 1 hour
Ingredients:
3 Tablespoons lime juice
2 Tablespoons mayonnaise
2 cans (5 ounces each) tuna in water, drained
2⁄3 cup cilantro, chopped and loosely packed
2 green onions or 1/2 teaspoon onion powder
1 cup red bell pepper, diced
1 jalapeno, minced (ribs and seeds removed)
5 medium flour tortillas
1 cup shredded lettuce or 5 small lettuce leaves
Directions:
- Mix lime juice and mayonnaise together in a small bowl. Add tuna, cilantro, onions and peppers and mix until evenly coated.
- Divide tuna mixture between 5 tortillas. Spread to edges.
- Top with lettuce and fold or roll into a wrap.
- Refrigerate leftovers within 2 hours.
