Tag Archive for: carrots

Chickpea salad

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Chickpea salad is a healthy way to save money and increase your fiber. My son who is a big meat eater loves this dish. It’s a low-cost version of chicken salad. Serve it on a bed of greens for additional health benefits.

Ingredients (use organic when possible)

  • 1/4 c chopped celery
  • 1/4 c chopped carrots
  • 1/8 c red onion or scallions (optional)
  • 1 can or 2 cups Chickpeas or china dal beans (cooked)
  • 2 tbsp Follow Your Heart Vegenaise to coat
  • 1 tsp Dijon mustard
  • 1 tbsp Sweet relish
  •  1 tsp fresh dill
  • 1/4 tsp cumin
  • 1/4 tsp coriander

Preparation:
Mash chickpeas with a fork or potato masher then add the remaining ingredients.  Mix and serve on lettuce, spinach, a gluten-free wrap, or with crackers.

A great on-the-go idea is to place a scoop in romaine or Chinese cabbage leaves and roll/wrap them. This makes them portable and no utensils are required.

Let me know how much you love this!

Brown Rice Salad with Crunchy Vegetables

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This is a great dish to take to a picnic or other group get together and I received rave reviews from it!

Ingredients:

  • 3-4 cups of cooked organic brown rice
  • ¼ c. scallions or red onions
  • 1 small organic red or yellow pepper chopped
  • ½ c chopped organic celery
  • ½ – ¾ c chopped organic carrots
  • ¼ – 1/2 c chopped parsley
  • ¼-1/2 c chopped nuts (pecans, almonds, or walnuts)

Vinaigrette Dressing:

  • ½ c Organic Extra Virgin Olive Oil
  • 4-5 T Red Wine Vinegar
  • Ground Black Pepper

Preparation:
Cook rice with appropriate water or vegetable broth.  I sometimes use a mix of ½ low sodium vegetable broth and ½ water to cook my rice as it gives it flavor.  If using a vegetable broth to cook rice, you may not want to add salt as broth has plenty of sodium.  I also cook my rice with a couple cloves of minced garlic for flavor and health benefits.
Combine cooked cooled rice and raw vegetables and nuts.  Add parsley.  Mix vinaigrette in separate bowl and pour over rice and veggie mixture.  Serve at room temp.  Can refrigerate up to a day ahead and bring back to room temp before serving.

Original Recipe from How to Cook Everything Vegetarian by Mark Bittman 2. Salads

Diary Free Waldorf Salad

California Waldorf Salad

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This California Waldorf salad is a low-fat, dairy-free alternative to the traditional recipe and is a fantastic starter for any meal. It is quite refreshing and has the right amount of crunchy, tangy, sweet quality to appeal to anyone’s palette. Even though it’s a salad, I typically eat it for my in-between meal snack or dessert.

The walnuts in this recipe are rich in omega-3 fatty acids. Omegas are the key to many functioning tissues within the body and are integral to preventing heart disease and stroke. They also support cognitive performance & overall brain health. Some studies show maintenance of healthy triglyceride levels is already within a normal range.

Omegas are key to reproductive health, healthy aging, and maintaining your weight.

Regarding aging, we can experience fewer natural oils, sun damage, and decreased cell renewal can all lead to dry, rougher skin as we get older.

If you need an additional source of omega, I recommend Modere Omegas contain 1000 mg of oil in a blend of EPA, DHA, and Vitamin E.

california waldorf salad contains walnuts. Walnuts are an excellent source of omegas.

Ingredients (use organic when possible)

Makes about 6 1-cup servings

2 crisp, tangy apples (Fuji, Pink Lady, or Granny Smith)
1 large carrot, julienned or grated
1/2 cup raisins or dried cranberries
1/4 cup chopped walnuts*
1/3 cup dairy- and egg-free mayonnaise substitute like Vegenaise
3 tablespoons seasoned rice vinegar

Directions

Scrub, core, and dice apples, then place them into a salad bowl.

Add carrots, raisins, and walnuts. Regarding walnuts, the recipe calls for 1/4 cup, but I like to add more!

In a separate bowl, mix the mayonnaise substitute and vinegar.

Add to salad and stir to mix. Chill before serving if possible.

Nutrition Information | Per serving (1 cup)

calories: 117; fat: 3.7 g; saturated fat: 0.4 g; calories from fat: 28.5%; cholesterol: 0 mg; protein: 2.3 g; carbohydrates: 20.9 g; sugar: 15.4 g; fiber: 2.2 g; sodium: 216 mg; calcium: 23 mg; iron: 0.6 mg; vitamin C: 3.4 mg; beta-carotene: 1008 mcg; vitamin E: 0.3 mg

Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating for Life for Children by Amy Lanou, Ph.D.

*Note: Be sure to store walnuts in the refrigerator or freezer.