Healthy Life Lessons

I named this salad the Tel Aviv Salad because it is inspired by a dish I had while we were in Israel (at a restaurant in the Tel Aviv Carmel Market). The dish was roasted cauliflower with raisins in a beet tahini sauce...and there might have been some other things in it I am forgetting. I have incorporated roasted cauliflower, beets and tahini, but also added a whole bunch of other middle eastern flavours too. It is absolutely delicious and you can eat it warm or cold. Tel Aviv Market Salad Salad 1 large bunch kale, chopped 4 beets, diced and roasted 2 heads cauliflower cut into florets and roasted 6-8 dried permimmons, diced (or 1/4 cup raisins) 1/4 cup pomegranate seeds 1 can chickpeas, drained Dressing 1/2 cup tahini Juice of 1 lemon 1/4 cup white balsamic vinegar 1/2 tsp ground cumin Season, to taste Whisk together dressing and set aside. Combine salad ingredients in a large serving bowl. Drizzle dressing over top, toss and serve.

They say that as you get older you get worse at regulating your body temperature. This is bad news for me, because my whole life I have been too hot most of the time. Now its out of control. Basically between April and November I am a sweaty mess. And yes, I live in Canada. We get freakin' hot, humid summers folks. I have also found that what I eat makes a big different to how I feel in different seasons. I crave hearty, warming meals in the dead of winter (I do occasionally get cold too), and cool, refreshing foods in the summer. This salad is one of my favorites because it is light, hydrating, and satisfying. I am not a big melon fan, but I do like watermelon in salads. If you don't like tofu, you can use feta cheese, which is also amazing in this salad (along with kalamata olives!), but the tofu boosts the protein even more. If you can find it, use this Soyganic brand tofu. IT IS THE BOMB: Besides how yummy and nutritious it is, this recipe is also quick and easy...

Geez, how long has it been since I posted a recipe here? Its not because I am not constantly cooking and baking up new things, its just all going on my Konjac for Life website and Instagram page. But here is one for you. As you know, I adore roasted veggies, but a lot of fruits can also be roasted too for awesome results. This dish combines the two giving you a delicious sweet, savory recipe that's simple and flavourful. I've made it a few times now for dinner parties, because its a little different than the usual stuff. Its low calorie, nutritious, high in fibre, gluten-free and vegan! Roasted Cauliflower and Grapes 1 large, or 2 small heads, cauliflower, cut/chopped into bite sized pieces 1 tsp olive oil 1 clove garlic, minced Salt & pepper, to taste 2 cups seedless, red grapes 1/4-1/3 Balsamic vinegar (I used a cranberry pear balsamic, but regular balsamic, or even white balsamic work too!) Steam cauliflower a few minutes until tender crisp. Tran...

We are enjoying Family Day here in Ontario, ending what has been a lovely long weekend. I meant to post this recipe Friday, but the day was so busy I completely forgot. Salad might sound like a strange thing to post in February, but the weather here has been gorgeous and unseasonably warm. In any case, I eat salad all year long, they just tend to be heartier in winter, like this one. I love my fatty fish, and since discovering I can't digest flax or chia seeds, I am trying to eat more of it to get in my Omega 3s. The most inexpensive fatty fish are canned, like salmon, tuna, herring and sardines. I know not everyone is a fan, but fortunately, I am. Though I refuse to buy salmon with bones, blech! Only boneless thanks. The dressing contains no oil or mayo, just yogurt. You can use Greek yogurt to bump up the protein content further, and non-dairy yogurt if you can't eat dairy. You can also use greens instead of coleslaw mix or shredded cabbage, but I adore the extra c...

Good morning and happy Wednesday! Its rainy here but I'm not letting that make me feel gloomy. Its pretty amazing how gorgeous and mild this fall has been. Like I rode my bike to work on Monday and didn't even need gloves. In fact, I was sweating by the time I got there! I am still enjoying salads and have not needed to transition to entirely hot foods yet. I am sure that time is coming, it always does here in Toronto! As my brother says, where else does the temperature range from +30 Celsius to -30 Celsius on a regular basis?? Speaking of salad, I have a great recipe for you today. I know fat is all the rage right now, and while long gone are the days where any health experts recommend a fat-free diet, the researchers I trust agree that fat should still be eaten sparingly.  Why? no matter how healthy the fat you eat, it is extremely calorically dense and most North Americans don't burn enough calories to justify eating much of it.  Sorry, there is no evidence that...

Happy Hump Day! We've got at least a week more of this absurdly hot, humid weather.  Definitely a good time for eating salad.  This recipe is one you have to try. If you think salad is boring, this one will change your mind. It is so flavourful and delicious, your taste buds will dance. Since I am not vegan, I used fish sauce in the dressing to provide that unique, umami flavour, but if you are vegan, substitute Asian plum vinegar for the fish sauce and it will still me awesome. Thai Mango and Tofu Salad Organic mixed greens (as much as you want), and/or rainbow slaw 1 cucumber, sliced 1 red bell pepper, seeded and sliced (I had none so I used grape tomatoes) 1 cup fresh or frozen and thawed mango chunks A few handfuls fresh cilantro, chopped 1 350g block extra firm tofu, cubed Dressing 2-3 tbsp. peanut butter 1/4 cup fish sauce or plum vinegar 1/2 cup rice vinegar (unseasoned) Crushed chili flakes, to taste (optional) Toss salad ingredi...

I make myself giggle these days when I think about how much dairy I now consume. For years I had to keep it to a serious minimum due to lactose intolerance.  It went away when I was pregnant with Big A, came back with a vengeance afterwards, went away again during my pregnancy with Little A, and seems to not have returned.  Lucky me! Now I'm making up for lost time, especially when it comes to cheese.  Goat, blue, feta...you name it! I especially love cheese in a salad and this one is so awesome.  Its actually got 2 types of cheese in it: goat cheese, crumbled over top, as well as quark, in the dressing. Quark is a soft cheese that is incredibly versatile.  It has a consistency almost like cream cheese, but is very low in fat, sodium and calories and high in protein.  Yeah baby! Its great for sauces, frostings, baked goods, etc. I love the sweet and tangy flavours in this salad, and the colours are gorgeous too!  This is happy food for ...

Were finally have snow here and temperatures are supposed to plummet starting tomorrow.  I know salad doesn't usually scream winter food, but this is an epic warm salad recipe that is as delicious as it is healthy.  Its pretty quick and easy too, so don't let its good looks fool you. You'll want to make it all year round! Ground "meat" 1 tsp avocado oil 1 block tempeh (350-500g) 1 red onion, peeled and halved 2 cloves garlic, minced 1/2 cup cider vinegar 1 tbsp. taco seasoning or chili powder 1 tsp cumin seeds 1 tsp salt 1/4 tsp cayenne pepper (or to taste, optional) 1 can tomato paste 1/2 cup or more water Vegan Taco Salad 1 head iceberg lettuce, cored and chopped 2 Roma tomatoes, seeded and diced 1/4 cup sliced black olives 1/2 cup vegan cheese sauce or shredded vegan cheese 1/4 cup salsa Finely chop onion in food processor.  Break tempeh into pieces and place in food processor along with onion. Pulse until tempeh is the consistency ...

  For her annual Hannukah party, my mother-in-law asked me to make a quinoa salad.  I instantly decided I wanted to come up with a new recipe...something really unique.  Something kind of special.  I think this fit the bill, and it was definitely a hit. Not only is this salad delicious, its full of superfoods to keep you feeling fabulous.  If you want to make it a main course salad, just throw in some chickpeas for protein.  Its very quick and easy to make too, which I am sure you will appreciate for the busy holiday season.  If you're entertaining, this salad will look lovely on your table and impress your guests. Salad 1 cup uncooked quinoa 1 bunch black kale (lacinato kale), finely chopped 1 persimmon, diced 1/2 cup pomegranate seeds 1/2 cup roasted, sliced almonds 1/4 cup dried cranberries Cook quinoa according to package instructions and let cool.  Transfer to serving bowl, along with the rest of salad ingredients. Orang...

Good morning and welcome to Monday!  Looking for some yummy, healthy, quick and easy lunch ideas for this week?  Check out this one! As the weather has cooled, so too has my craving for cold salads.  I still eat them, but definitely not as often.  This was supposed to be a warm salad, but as I was getting ready to make it, I realized I was missing a crucial ingredient.  Don't you hate when that happens? Anyways, that recipe is forthcoming.  Not one to let food go to waste, I decided to come up with an alternative on the spot to utilize all the fresh veggies I'd bought.  The result was this salad, which I think is now going to be made again and again, regardless of the season.  Its just simple and yummy and quick to throw together. To make it vegan, just use black beans as your protein, instead of tuna, and use a non-dairy yogurt in your dressing.  Some avocado would also be great in this and/or corn kernels, if you so desire. Te...

I got totally addicted to salads this summer.  Unfortunately, come winter, the body craves warm, comfort foods, not cold, refreshing salads.  Rather than abandon my new appreciation of salad, I am going to spend the colder months experimenting with warm salads. This recipe came to me when I was thinking of what flavours to add to a salad base of baby spinach (one of my favorites).  Instantly I thought of my favorite pizza toppings: spinach, garlic, sundried tomatoes, kalamata olives, and feta cheese!  Hmm, that could be a salad! What better way to get all the yummy ingredients in a healthier way than traditional pizza? Of course, you can take this idea and modify it based on your favorite pizza toppings.  Not pictured is the cut up sundried tomato and basil chicken sausage I added for extra protein! But keep in vegetarian if you wish and just add chickpeas for extra protein.  Vegan is possible too if you want to use a non-dairy cheese substitute....

This simple bean salad is quick and easy to make and super yummy.  I don't like bean salads in an oily vinaigrette, for some reason, which is why I rarely would get it from a grocery store or restaurant.  But you already know I'm not a big oil fan.  I would much rather get my healthy fats from whole foods that add a lot more flavour, like nuts or avocado.  In this case, you could definitely add diced avocado, but I didn't since this was for a dinner at my in-laws and most of Adam's family hates avocado.  I also kept it mild because they don't like spicy food, but you could definitely add some kick with a jalapeno pepper, if you want.  Honestly, I think beans are one of the most underrated healthy foods. This is also an inexpensive dish too, and a generous amount so its perfect for a pot-luck or party. Tex Mex Bean Salad 2 cans red kidney beans, drained and rinsed 1 can black beans, drained and rinsed 2 cups frozen corn, thawed 1/4 cup cider v...

Things have been nuts around here.  Between school and the girls' activities starting, Rosh Hashana, entertaining last weekend, and work, Adam and I feel like our heads are spinning.  When the pressure is on, however, is when it is even more important to take care of yourself: sleep, eat well and exercise.  Admittedly, because of the holiday and my birthday, there may have been a wee bit more eating and drinking, but I always do my best to get back on track as soon as possible. We had a few days of fall-like weather, but now its searing hot and humid.  Blech!  Seems that summer has returned.  This refreshing salad, which I made for our Rosh Hashana dinner at my in-laws is perfect for warm weather. It is very simple and allows the flavour of the ingredients to shine. Beet, Cucumber and Orange Salad 2 bunches golden (or red) beets, about 8-10 medium beets, peeled and diced 1 tsp olive oil 2 English cucumber, sliced 4 navel oranges, peeled and...

I know I complain about the summer heat and humidity a lot.  Okay, constantly.  But there is one thing I'll miss come winter: all the refreshing salads I've been eating! Occasionally I'll have salad other times of year, but on blistery, snowy winter days, um, I don't think so. I'm making the most of these scorching temps by getting in all my salad eating.  This one is super yummy and both light and satisfying at the same time.  I was planning to add feta cheese but found my feta looked more like blue cheese when I opened the container.  Into the compost it went!  Oh well, there is some good fat from the olive oil, and protein from the chickpeas, but feel free to add some feta if you wish. It is best served just warm/room temperature. Mediterranean Cauliflower Rice Salad 1 cauliflower, pulsed in food processor into 'rice' 1 clove garlic, minced 2 tbsp. red wine vinegar 2 small zucchini, diced 1 red onion, diced 1 can chickpeas, drained an...

As I have gotten older, I have become increasingly smitten with all things vegetable and increasingly picky about fruit.  Apples are one of my favorite foods of all times, and I like berries and cherries and citrus.  I love plums and peaches if they are cooked, and besides that...meh! Melons, in particular, which I loved as a kid, just don't float my boat.  The rest of my brood gobbles them down like they are going out of style. Lately watermelon has emerged as a trendy fruit.  Its turning up in savoury dishes at upscale restaurants.  For some reason, this has intrigued me.  I do like sweet/salty/savoury flavour combos.  I finally decided I had to try it for myself.  After all, is there anything better than a refreshing salad in the dog says of summer?  If nothing else, watermelon is super hydrating! As it turns out, I really enjoyed this combination.  Its a great balance of flavours.  The dressing was just my own inventi...

I am obsessed with this salad recipe.  Its quick and easy, so yummy, and very satisfying.  It can be a main course salad because it is packed with protein.  And fear not plant-eaters, a few modifications and it can be made vegan too! Lemon Dill Tuna Slaw 1/2 cup plain Greek yogurt (vegan or regular) 2 tbsp. mayo (vegan or regular) Juice and zest of a lemon 2 tbsp. white vinegar 1/4 cup finely chopped pickles 1 clove garlic, minced 1 tsp dried dill 1 can tuna packed in water (or skinless, boneless salmon), or 1 can chickpeas, drained, rinsed and mashed 14oz bag cole slaw mix In a large bowl, whisk together dressing ingredients, and then stir in tuna. Add cole slaw to bowl and toss everything until well mixed. I brought this recipe to this week's Plant-Based Pot Luck Party Link-Up on Urban Naturale and Gluten-Free Friday on Vegetarian Mamma.

This salad rocks.  It is so yummy and flavourful, yet incredibly healthy too!  Spinach is, of course, a nutrition superstar, as are mushrooms, and you only need a little bit of blue cheese because it packs so much punch.  I've already made this salad a bunch of times and its a favorite.  Maybe not the most 'summery' salad, but so good, I'm happy to eat it all year round. Organic baby spinach 2 lbs mushrooms, sliced 1 red onion, diced 2 cloves garlic 1/4 cup sherry vinegar 2 tbsp. balsamic vinegar 2 tbsp. Worcestershire sauce (regular or vegan) 1 can tomato paste Salt & pepper, to taste Water Crumbled blue cheese (about 2 tbsp. per serving) Saute onions, mushrooms and garlic with vinegars and Worcestershire sauce for 3-4 minutes.  Turn heat down to medium low and allow mushrooms to cook down.  Add tomato paste and season to taste.  If too thick, add water as desired.  Spoon desired amount of spinach and top with crumbled blue...

This salad was part of our dinner when we had the Sunday power outage.  Even if you have electricity, this makes a great meal for a hot day.  The edamame provides a great source of protein so this can be a main, if you prefer.  I made a large amount to have leftovers for the next day (just don't dress the salad you aren't eating right away), but feel free to half it if you wish.  I love seaweed, and love it, especially, in salads, but if you aren't a fan you can easily leave it out. Umeboshe plum paste, used in the dressing is an amazing sweet, salty condiment, perfect for dressings, that is just 5 calories per teaspoon. If you can't find it, you can use miso instead. Japanese Green Salad 1 package organic romaine hearts, chopped (or iceberg lettuce or other greens) 1 sweet bell pepper, thinly sliced 1 cucumber, sliced 1/4 cup wakame seaweed, soaked and drained 2 cups shelled edamame Simple Sesame Dressing 1 tsp toasted sesame oil 1/4 cup tahini 1 ...

Little A calls this a Wedgie Salad, ha ha!  I can't remember the last time I ever bought iceberg lettuce, but its so refreshing I had a craving.  Its not something I typically go out of my way to eat because its not as nutritious as a lot of other veggies.  But since I probably eat more cruciferous and leafy green vegetables than most humans on this planet (or so I am told), I think I can afford to eat it once and a while.  While iceberg lettuce might be light, this is a very satisfying, hearty salad that you can have as a main course.  While it tastes rich and decadent, its actually light on calories and oil-free.  Its also got lots of protein power and a little nutrition boost from the grape tomatoes.  The dressing is incredibly flavourful and zingy, I think I'm in love with it.  This is a perfect dish for a hot day, served either as a first course or your main. Wedge Salad 1 iceberg lettuce, outer leaves and core removed, cut...

Its the Tuesday after a fun-filled long weekend.  Know what that means? It means Little A is going to be a bear when I drop the girls off at school today.  She never enjoys going to school, but she's particularly resistant after having extra 'home days' as she calls them.  Wish me luck, I'm going to need it! I hope you had a nice holiday weekend.  We had a great time and ate very well!! You don't have to celebrate Passover to appreciate this recipe.  Its super healthy and yummy and perfect if you are trying to follow a raw, low-carb or grain-free diet.  You could make it a complete meal by adding chickpeas, if you aren't following traditional Ashkenazi Passover rules which forbid legumes as well. This was one of the salads I brought to our sedar. Passover Tabouli 1 cauliflower, cut into florets 1 English cucumber, seeded and diced 6 Roma tomatoes, seeded and diced 2 cups parsley, chopped 2 cloves garlic, minced 2 tbls shelled hemp seeds 2...