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.

Like many parents, I am always looking for ways to get more veggies into my kids. Neither of my kids are vegetable lovers, and they are extremely fickle. One day the one vegetable they are willing to eat and the next they scream at the sight of it. It can be a wee bit frustrating! Salad is almost always a hard sell. They have each gone through brief periods of enjoying specific types of salad, but generally, plain raw veggies are the safest bet. So when Litehouse asked me to review their products, the first thing I went for was one of their dips. I choose the light ranch variety and presented it to the girls with a plate of their favorite raw veggies (which right now is baby carrots, sweet peppers and celery). Little A informed me that she doesn't like dip, and refused to even try it. Sigh! Big A was happy to sample and even happier with the product. She gave it a 12 out of 10 and proceeded to gobble down a record amount of veggies. Raw veggies and the dip has now become a...

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...

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 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...

  How is this for a cultural mish-mash?  Regardless of what you want to call it (Fusion?), its delicious.   It can also be used in a number of ways by subtly adjusting the consistency, as a dip, spread or even sauce.  If you aren't a fan of heat, just make it a Not-Spicy Thai Hummus.  It will still be fantastic!  The bonus is its also quick and easy since all you do is throw everything in your food processor or blender. Shown in the pic is whole grain pita slathered in it and topped with pea sprouts.  Yum! Spicy Thai Hummus 1 (14oz) can chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas) 2 tbsp. peanut butter 2 tbsp. fish sauce (or Asian plum vinegar for vegan) 4 tbsp. Unseasoned rice vinegar 1 bunch green onions (or to taste), ends trimmed 1 chunk fresh ginger, peeled 1 clove garlic Crushed hot chili flakes (or Siracha), to taste (optional) Optional: handful fresh cilantro Throw everything in blender and puree u...

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...

I brought this dressing for the dinner we had at my brother's house last weekend.  My husband and children may hate avocados, but the rest of my family loves them and they adored this dressing and demanded the recipe. This delicious, healthy dressing kicks your everyday salad up a few notches.  It is absolutely amazing!  I have nothing more to say. Avocado Cilantro Lime Dressing 1 ripe avocado, pit and skin removed 1/2 cup cider vinegar Juice of 2 limes 1-2 cloves garlic 1/2 tsp salt, or to taste Handful fresh cilantro Throw everything in blender or food processor and go!  Dressing is very thick, feel free to thin out with water if you wish.  Keep refrigerated for up to a week. I have posted this recipe in Urban Naturale's Healthy, happy, green and natural party blog hop .

Ironically, while this yummy salad is festive with the colours of Christmas (okay maybe more pink and green than red and green, but close!), I took it to our family Hanukkah party...hey it's pretty hard to come up with a blue and white salad...blueberries and cottage cheese maybe? Anyways, this is great for a pot-luck because it is served at room temperature and balances out some of the super 'healthy' ingredients with a bit of sweetness. Salad 1 cup quinoa 1 lb organic baby kale 1/2 cup juice-sweetened cranberries/cherries and goji berries 1/4 cup pepitas (pumpkin seeds), or sub sunflower seeds Dressing 1 cup cranberries 2 tbls orange rind Juice of 2 oranges 2 tbls maple syrup or honey 1/4 cup cider vinegar 1/4 cup olive oil 1/4 tsp salt Cook quinoa according to package instructions and let cool.  Toss with kale, berries and seeds. For the dressing, place cranberries, rind, juice and sweetener in a small pot and bring to a boil.  Turn heat down t...

  This is a photo of a yummy teriyaki chicken and cabbage stir-fry I made for Adam and I using home-made teriyaki sauce. I am very careful about what sauces and condiments I purchase because most of them are pretty much pure sugar and other crap.  If you think its too much work to make your own, you're wrong.  Most are very easy to make yourself, just like this teriyaki sauce which is sugar-free and corn-starch free and can be gluten-free if you want. Sugar-Free Teriyaki Sauce 1/2 cup, packed dates Boiling water Chunk of ginger, peeled 2 cloves garlic 1/3 cup soy sauce or coconut aminos 1/4 cup rice vinegar (unseasoned) Optional: 1 tsp konjac powder Place dates in measuring cup.  Cover with boiling water up to 1 cup line.  Meanwhile, place remaining ingredients in blender.  Add dates and water and blend until smooth.  Keep in fridge for up to 3 weeks.

Say hello to my new favorite salad! This is going to be on the menu for lunch a lot I think.  Quick, easy and incredibly delicious!! I serve it with a roasted sweet potato or pile of winter squash on the side.  Mmm... Salad 8 cups greens (I used baby kale) 1 pint grape tomatoes Bacon (I used turkey, but you can use coconut bacon, tempeh bacon, etc.) Combine salad ingredients in a large salad bowl. Avocado Buttermilk Dressing 1 ripe avocado 1 cup buttermilk (or non-dairy milk + 1 tbls lemon juice) 1/4 cup cider vinegar 1 garlic clove 1 tsp salt 1 tsp salt-free seasoning blend Cracked black pepper, to taste For the dressing, place all ingredients in food processor or blender.  Puree until smooth.  If you find it too thick, add a bit more buttermilk.  Pour desired amount onto salad.  Store remaining dressing in the fridge for up to 1 week.  I have submitted this recipe to Urban Naturale's Healthy, Happy, Natural, Gree...

Caldo Verde is a pretty hardy Portuguese soup that is great on a cold winter's night.  While it hasn't been the hottest summer (I am thrilled about that!), it certainly isn't hot soup weather.  But I found a way to combine the basic elements (kale, chorizo, potatoes) into a warm salad that is suitable for hot weather, but also really hardy and satisfying.  I used some veggie chorizo I found which was pretty good...and very spicy!  But use whatever you want.  Salad 1/2 lb chorizo turkey or veggie sausage 1 red onion, thinly sliced 2 tbls cider vinegar 4 small white waxy potatoes, cubed 2 tbls lemon juice 1/2 tsp olive oil 2 cloves garlic, minced Salt and pepper, to taste 1 bunch kale, washed, dried and chopped Dressing 1 clove garlic Juice and zest of 1 lemon 1/4 cup reduced fat vegan mayo 1/4 cup white wine vinegar 2 tbls Dijon mustard Salt and pepper, to taste For the dressing, place all ingredients in a blender and puree u...