Bruschetta Salad {ReDux}

July 21 and I'm ready with my ReDux post! For once, I was actually organized (I typically am, this mom thing just makes things harder!). This month's theme was Fresh from the Garden -The season of bountiful produce has arrived. Whether your produce comes from the Farmers Market, a CSA share, or a plot of dirt out back, show how you are using fresh July fruits or veggies. And if you have gardening successes – or failures – please share!

We just moved into our house in June, and the yard will likely be next year's project, so I don't have a garden of my own. I'm also not sure if I have a green thumb, but I have some in my social circles (hence the garden fresh basil in this recipe - thanks Jolene!). I have been enjoying Canadian grown summer fruit (cherries, nectarines) and picked fresh Saskatoon berries at our lake, but right away, my thoughts went to tomatoes for this post.

I love a good, garlicky bruschetta, but I also enjoy salads this time of year - I mean, do you really want to heat up the house with the stove?! So, a combo was my end goal. I made croutons, which I usually don't, because I think of bruschetta with a crispy bread. I also left some options depending on if you're using this as a side dish or an entree, or if you're not a big fan of onion, for example.

Bruschetta Salad

Serves 2-4

Ingredients

salad

4 ripe, roma tomatoes, de-seeded and diced

1 clove garlic, minced

1 Tbsp fresh basil, chopped

2-4 cups of fresh spinach, washed and torn

1/4 cup feta, crumbled

1-2 Tbsp red onion, diced

1 Tbsp olive oil

1 tsp balsamic vinegar

salt and pepper, to taste

croutons (optional)

1 1/2 cups bread, cubed (I used leftover multigrain artisan bread)

1 Tbsp olive oil

Directions

1. Croutons: Heat oven to 375F. Drizzle 1/2 Tbsp olive oil on baking sheet. Add cubed bread, drizzle remaining 1/2 Tbsp and lightly toss to coat. Make sure bread is spread out. Place in pre-heated oven and bake for about 6 minutes, or until golden brown. Check and shake pan about every 2 minutes for even cooking.

2. Let croutons cool.

3. Combine salad ingredients and toss. Add olive oil, vinegar, salt, and pepper.

4. Mix in croutons and serve.

So simple, so flavourful, and a recipe I will definitely be making again!

See below for other garden inspired ideas and enjoy the rest of your summer! 

Steph Langdon, RD

something nutrishus

www.nutrishus.com

An InLinkz Link-up

Spring Clean-spiration

With the most recent ReDux challenge on my mind, I started sifting through my cupboards. You might also be in a bit of a 'spring clean' mood/mode in your kitchen. I know my mom said she was working her way through a few things in her freezer. I took a look at my pantry and spices. I often look for recipe inspiration in my own kitchen and then perhaps google ingredients to see what I can try together. It's not only a great way to clean, but also to help with meal planning, and budgeting.

Source: HealthLine

I found some freekeh (young green wheat; an ancient grain) in my cupboard and decided to be brave and try it. I also have wheat berries that I've been meaning to use, and the two are very similar. Of course, I followed the cooking directions and my husband asked "what did you cook it in?" and I said "water" to which I think he was a bit disappointed, but we had mushroom pork in the slow cooker and peas to go along, so I think in the end he was satisfied with the flavours. He's perhaps more adventurous with spices and experimenting in the kitchen. I love my time in the kitchen, but I tend to be more of a baker (which my monthly foodie group could attest to), so I'm more of a rule follower (in life as well!).

Oats, pasta, rice, and tortillas are probably the grains we see more often in our kitchen, with the occasional quinoa, bulgar, barley, bread, pitas, English muffins, bagels, or naan. I enjoy big batch cooking to help us through our busy days. I sometimes make granola, spiced oatmeal, overnight oats, or breakfast quinoa to get us through a few rushed mornings. I think it's a great reminder that grains can be both savory or sweet. I also attempt to add them to salads; I've had many great salads with rice, quinoa, bulgar, pasta, and wheat berries, but it's not really in my repertoire yet. I just think it's a great way to make a salad into a meal, which I find many people do in the spring and summer months. There are many whole grains to play around with - check out this A to Z list for inspiration.

I just tried a lentil granola recipe since some of my clean-spiration is also motivated by new recipes I've come across recently. One recipe on my 'to-make' list this spring/summer is Tropical Breakfast Couscous.
What have you found in your cupboard or what's on your 'to-make' list right now?

Enjoy the sunshine!
Steph Langdon, RD
www.nutrishus.com

In a Jam? {Recipe ReDux}

You may have noticed a food trend using Mason jars to display delicious creations.  At my foodie group last month we enjoyed a fabulous dessert which was displayed perfectly in a small Mason jar.  This month, for my rookie appearance in the Recipe ReDux, the theme is "Raising the Bar on Food in a Jar". 

As the first and only recipe challenge founded by registered dietitians,The Recipe ReDux is focused on taking delicious dishes, keeping them delicious, but making them better for you.   Dietitians taking part each month will share their recipes on the 21st of the month, so be sure to check back often for ideas on making both healthy and delicious food!

 

Knowing that many of my clients want quick and easy meals, I tried to create a salad that can use leftovers and/or planned extras.  You can rinse the chickpeas ahead of time, grill extra peppers the night before, chop your parsley/tomatoes/red onion on the weekend, and cook couscous in a little over 5 minutes.  Grilling the peppers brings out their flavour and adds a touch of sweetness which balances out the onion and fresh parsley flavours.  The lime dressing keeps the salad light and refreshing.

 

Mason Salad

Makes 4 servings

Ingredients

4 Mason jars

2 bell peppers, cored, seeded, halved

1/3 cup red onion, thinly sliced

1 can (540ml, 19 fl oz) of chickpeas, rinsed

1 cup cherry tomatoes, rinsed, halved

1 cup cooked whole wheat couscous, chilled

2 cups of leafy greens (I used baby romaine)

1/4 cup parsley, chopped

1 lime, juiced (reserve fluid for dressing); about 3-4 Tbsp

2 Tbsp olive oil

salt and pepper to taste

Directions

1. Place the peppers soft side down on grill for about 6-8 minutes, turn and continue cooking 3-4 minutes until desired tenderness and grill marks.  Let cool and slice peppers into 1/8-1/4 inch pieces.
2. Rinse, chop, and chill ingredients as above.
3. Start layering in with 1/4 of ingredients in each jar.  Chickpeas, tomatoes, parsley, onions, couscous, peppers, and top with leafy greens.
4. Combine lime juice, olive oil, and salt & pepper. Drizzle dressing on top before serving.
Enjoy!


Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Incredible Edible

wedge salad

It's hot and humid and you don't feel like turning the stove on.  You want to enjoy the sunny evening and not be a slave to your kitchen.  Based on past experience, the idea of a salad may not excite you anymore.  However, with a few new combinations or ingredients, you can create a very tasty dish. 

Take advantage of local leafy greens and herbs and have fun adding different toppings for different flavours and textures (crunchy, soft, etc.).  Whether you're making a side salad or an entree, challenge yourself to pick and mix a new recipe.  As Jamie Oliver says "There are no rules, just start picking and mixing. Even using just 3 or 4 ingredients will give you a salad that rocks."

In Jamie's Food Revolution cookbook he provides a chart to guide you to pick a soft and a crunchy lettuce, herbs, veggies, cheese, and toppings such as seeds and nuts. You can see a visual of the chart on Jamie's Home Cooking Skills. 

Ingredients

• a soft ingredient
• a crunchy ingredient
• a herby ingredient
• a veg
• a cheese
• a topping
• your favourite dressing
• sea salt and black pepper

To make your pick-and-mix salad

1. Choose an ingredient from each

2. Wash and spin dry the soft and crunchy leaves
3. Pick the herby leaves off their stalks, discarding the stalks
4. Finely slice or peel the veg and shave, tear or crumble up the cheese
5. Toss everything together in a large bowl
6. Dress simply with your favourite salad dressing and season with a good pinch of sea salt and freshly ground black pepper, if needed 

7. Divide the salad between your serving bowls and sprinkle over your chosen topping

salad wrap

I also really like Jamie's 'chopped salads' and will throw together a variety of veggies and chop away.  We often dress our salads with some variation of olive oil, vinegar, spices, and pepper.  Recently at a friend's house for supper we had two beautiful salads (one from the host and one that we brought).  They were very different and equally delicious.  Think outside the salad bowl and try a lettuce wrap or a wedge salad.

Perhaps you even have a garden outside that can be your inspiration tonight or have a few fresh herbs left to experiment with.  As you know I think it's great to include children (and teens or partners) in meal planning or preparation - so ask them to choose a cheese, vegetable, and/or topping and see what you can create!

Happy eating!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Q's Day: Summer Salads

I find that come Spring/Summer more people eat raw veggies and salads.  Salads seem to be one of those side dishes or meals that we stick with our tried and true recipes; some people even admit to being in a salad rut.  However, they are so versatile and you can create numerous different dishes by switching a few ingredients or using a different sauce/dressing. 

Recently when I was looking for a bright and colourful salad I came across tabbouleh/tabouli.  I also had some bulgur n the cupboard that I was anxious to use.

It was a relatively simple salad with only a few ingredients, but the result was delicious.  It was light and very flavourful.  I based my on this recipe from Simply Recipes:

Ingredients

• 2 cups vegetable stock (for vegetarian option), chicken stock or water
• 1 teaspoon salt
• 2 cups bulgur wheat
• 1/2 cup olive oil
• Zest and juice from 2 lemons
• 5-6 Roma or plum tomatoes, seeded and chopped
• 2 scallions, chopped, including the greens
• 2-3 cups parsley, chopped
• 1 cup fresh mint leaves, chopped

Method

1 Place the bulgur in a medium sized bowl. Bring the stock or water and the teaspoon of salt to a boil, pour it over the bulgur. Let sit for 30 minutes to an hour.
2 In a large bowl, add the olive oil, lemon juice, bulgur and mix well. Add in all the other ingredients and mix to combine.
3 Taste the tabbouleh, and add more salt, olive oil or more lemon juice to taste. Let marinate for at least 30 minutes before serving. Will keep chilled for several days.
Yield: Serves 6-8.

Depending on your tastes, you can use more or less parsley, mint, tomatoes, lemon, etc.

Since it's Q's Day, today I'm asking:

What is your favourite salad?

Happy eating,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com
 

Recipe from the Farmer's Market Today

Below is the recipe that Theo and I had with us at the farmer's market today for Nutrition Month.  I had this recipe in a previous Nutrishus Newsletter, so you may have seen it already.  I also put in an order for the Pulse cookbooks so I hope to have some to hand out soon!

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Greek Lentil Salad 

http://www.pulsecanada.com

Serving Size: 2/3 cup

Makes: 10 servings

Source of: Fibre, Potassium, Vitamin C
Good Source of: Iron
Excellent Source of: Folate

Vegetarian

Gluten-Free

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Ingredients

1- 540 mL can lentils, rinsed and drained 1- 19 fl oz can

125 mLcalamata olives1/2 cup

125 mLchopped onions1/2 cup

375 mL halved cherry tomatoes1 1/2 cups

125 mL chopped green peppers1/2 cup

250 mL sliced cucumber 1 cup

50 mL crumbled feta cheese 1/4 cup

50 mL fresh chopped parsley and/or cilantro 1/4 cup

 

Dressing:

50 mL olive oil 1/4 cup

50 mL lemon juice 1/4 cup

15 mL dried oregano 1 tbsp

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Directions

IN a large bowl, combine lentils, olives, vegetables, and feta cheese.

WHISK dressing ingredients together.

ADD parsley and/or cilantro to salad and toss with dressing to coat.

CAN be eaten right away or covered and left in fridge to marinate for 2 hours before serving. Salad can be made a day in advance. Enjoy

Steph (Wheler) Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Festive Salad Recipe

I have a couple of recipes that I used over the holidays that I think are worth sharing.  Today, is the festive salad I contributed to Christmas dinner, but it will be good any time of year.  I found it because I was looking for a festive or red/green salad.  It is from the Maine Food & Lifestyle website.

Mixed Salad Greens with Pear and Pomegranate

image: thepioneerwoman.com
Ingredients:


3 Tablespoons olive oil
2 Tablespoons red wine vinegar
2 Tablespoons orange juice
¼ cup walnut halves, finely chopped
2 teaspoons honey
Salt and freshly ground black pepper to taste
10-12 cups mixed baby salad greens
1 ripe medium pear, halved, cored, and thinly sliced
Red onion slices, if desired
1/3 cup pomegranate seeds

Place the oil, vinegar, orange juice, walnuts, honey, salt and pepper in a salad bowl. Mix well to combine. Add the salad greens and toss to coat. Mix well to combine. Divide the greens among 6 salad plates. Garnish the top of each salad with the pear slices, red onion, and pomegranate seeds. Serve immediately.
Serves 6.

Happy Eating!
Steph Wheler, RD
something nutrishus counselling & coaching

Watermelon Salad

I was treated to a salad creation last night.  In our house I am the one that seeks out new recipes, whereas my man (who also loves to cook) will just be inspired and create from scratch.  Yesterday he made a watermelon salad.  It was bold, fresh flavours and consisted of watermelon (of course!), feta, fresh mint, red onion, and a dash of olive oil and pepper.  MMM...

So are you a recipe finder or a creator?


Enjoy your long weekend,

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

Friendly Potluck: Vegetable Quinoa Salad

Last weekend we invited some friends over for a potluck.  As I've mentioned numerous times, food is a large part of our society, but what better way to share food than to have your friends bring a dish over?  We don't like to plan our potlucks, so people just bring whatever they want or whatever they were inspired to make, bake, or create.  It's a great way to learn new recipes, see what others like to eat, and sample lots of different tastes at one meal.

I was personally inspired by the quinoa sitting in my cupboard, so I pulled out my cookbooks and came upon Vegetable Quinoa Salad in my Dietitian's of Canada Simply Great Food cookbook.  Quinoa (keen-wa) is an ancient grain from South America that is considered to be a complete protein.  It can replace rice in recipes, be used hot or cold, and is quite easy to cook.

Vegetable Quinoa Salad
Prep time: 15 minutes
Cooking time: 15-20 minutes

1 c quinoa, well rinsed and drained
2 c cold water
2 tomatoes chopped
2 large sprigs Italian (flat leaf) parsley (leaves only), chopped - I used dry parsley
1/4 English cucumber, chopped
1/3 c chopped red, green, yellow, or mixed bell pepper

Vinaigrette
3 Tbsp extra-virgin olive oil
2 Tbsp freshly squeezed lemon juice
1 1/2 tsp hot pepper flakes (optional)
1/2 tsp salt
1/2 tsp freshly ground black pepper

1. In a medium saucepan, over medium heat, bring quinoa and water to a boil.  Reduce heat and boil gently for 10 to 15 minutes or until the white germ separates from the seed.  Cover, remove from heat and let stand for 5 minutes.  Remove lid, let cool and fluff with a fork.
2. Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber, and bell peppers.  Stir in cooled quinoa.
3. Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, and pepper.
4. Pour vinaigrette over salad and toss to coat.

Per serving: 108 Calories, 5.1 g fat, 13.6 g carbohydrate, 1.6 g fibre, 2.6 g protein; high in magnesium

The Nutrishus Blog currently has one other recipe with quinoa: New Take on Carrot Cake and I have another breakfast favourite that I will post soon.  Happy potlucking...

Steph Wheler, RD
something nutrishus counsellign & coaching
www.nutrishus.com