penggemarsalad: April 2014

Sunday 27 April 2014

Kale, Spinach, and Zucchini Salad

Last year, around the time I was pondering starting this blog, I saw Heidi’s Raw Tuscan Kale Salad on her website. It was so unique and tasty looking. Other greens are used in salads all the time, so why not show kale some love too? I’d never even thought of the idea. Kale was always something I saw cooked down with garlic and olive oil, shredded into soup, or, more recently, baked into chips! After reading through this recipe, I realized I had never eaten kale raw! I guess I assumed there was a reason it was rarely used raw, that it would be tough, or too bitter. But the way Heidi described the salad made it seem anything BUT tough and bitter.

So last weekend I decided to make my own raw kale salad! I decided to cut the kale with some raw spinach though to make the flavors a little more mellow, and I added tomatoes and zucchini to give the salad some more heft. For a dressing I created a creamy, tangy, lemony concoction that really stood up to the sturdy greens. I also added a hefty dose of parmesan as well, because who can resist cheese in their salad?

Health Tip: Lots of research has been conducted on the anti-cancer benefits of cruciferous vegetables, such as broccoli and kale. Kale has been shown to be particularly effective in reducing the incidence of colon, breast, bladder, prostate, and ovarian cancers when consumed regularly. Researchers think this is because of the glucosinolates found in kale. When ingested, the glucosinolates are converted by microflora in the gut into anti-cancer compounds called isothiocyanates.

Isothiocyanites are actually the compounds that plants themselves use as protection against pests and the damaging effects of the sun. In humans, they are hypothesized to work in a variety of ways to prevent cancer, but the most well researched is their ability to inhibit the enzyme cytochrome P450 that metabolizes compounds such as benzopyrenes into a carcinogenic compound called benzopyrene diol epozide. Benzopyrene diol epoxide intercalates with DNA, disrupting its double helix structure and causing mutations within the DNA because proper transcription cannot occur when the DNA is in a distorted state. Consuming kale (and other cruciferous vegetables) can help prevent your body from creating these cancer inducing compounds!

sumber dari: eathealthyfeelgood.com/

BEST DRESSED

When making a vinaigrette, choose the right oil as some supposedly healthy polyunsaturated ones aren’t as good as you might think.

Sunflower, safflower, corn and many other vegetable oils are high in omega-6 fatty acids and compete with omega-3 fatty acids, which in turn makes it harder for our body to absorb those heart-friendly omega-3s.

Ideally we should have twice as much omega-6 as we do 3, a ratio of two to one but the increased use of vegetable oils and our low consumption of oily fish has seen the balance shift dramatically. Our average ratio is now an unhealthy eight to one. That’s bad news on two fronts because not only does omega-6 block omega-3, high levels of omega-6 are also associated with inflammation, a contributor to heart disease, diabetes and many other health problems.

Redress the balance by using an oil high in omega-3 such as rapeseed or flaxseed or, for a stronger flavour, walnut or sesame. Try olive oil which contains omega-9 and does not compete with 3.

sumber dari: express.co.uk/

Shaved Golden Beet, Carrot and Radish Salad

Raw shaved beets, carrots and radishes are dressed up with a lively vinaigrette creating a fresh and colorful summer salad that’s perfect for picnics and barbeques.

So let’s talk beets…love them or hate them, whichever side you pick it’s likely that half the world agrees with you.
Beets haters think they taste like dirt while beet enthusiasts affectionately call them earthy. I readily admit I’m usually in the former camp, but am intent on giving the knobby roots a fair shake. They might not look like much from the outside but beneath their rough exterior lies a bevy of vitamins and minerals that support our body’s natural detoxification processes.

Apparently that dirt-like taste isn’t actually dirt but rather geosmin, an organic compound that is thought to either be a by-product of beet metabolism or produced by soil-microorganisms that are taken up by the beets as they grow and mature.
Enter yellow or golden beets, a variety of beets that is typically milder than the more common red ones (not to mention less likely to stain your hands and kitchen towels.) While more delicate in taste, it wasn’t until I tried them raw that I truly came to appreciate their full potential.

Mandoline in hand I shaved the sturdy root into sunny yellow coins. Shaved paper-thin and paired with equally thin slices of sweet young carrots and peppery radishes the “earthy” taste took a back seat to the symphony of crunch and freshness.
A zippy Dijon mustard vinaigrette laced with coriander adds edge and bite to the shaved vegetables and what results is a cool summer salad bursting with colors and crunchy texture.

When choosing beets go for the smaller specimens with the bright greens still attached as they will be all the more tender when raw. And while you’re at it don’t forget the greens, they are delicious and rich in nutrients as well, just prepare them like you would spinach or chard.

So let’s have it; are you a beet lover or hater?

sumber dari: gourmandeinthekitchen.com/

salads, the key to a long and healthy life

Salads could be the key to a long and healthy life

Eating leafy greens such as rocket and lettuce can help head off a heart attack say researchers at the University of Pittsburgh. The leaves contain nutrients which help prevent and repair damage to the heart and circulatory system.

Greens increase levels of nitric oxide, a molecule crucial to cardiovascular health. Low levels are associated with an increased risk of heart disease but treatments such as bypass surgery and angioplasty can add to the damage by disrupting the chemical pathway our bodies use to harness nitric oxide.

However researchers found the body can get around this damage by creating an alternative source from the nitrates in leafy greens.
Low levels of nitric oxide are also a risk factor for diabetes so their findings may also explain why a diet rich in fruit and veg has also been linked to a reduced risk of blood sugar problems.

sumber dari: express.co.uk/

Saturday 19 April 2014

BACK TO BASICS - PREPARE SALADS

Salads can be among the most colourful, flavourful nutritious and eye-appealing items on the menu. A salad can be served as a meal in itself, or as an accompaniment to other dishes.

By strict definition: salads consist of herbs and edible plants, often combined with a dressing, served cold and eaten raw. Today the term “salad” is used much more broadly. Salads include a vast array of cooked and uncooked foods, mostly served cold, but sometimes warm, usually with dressings and garnishes. Though salads are frequently based on leafy greens, they can also include a wide range of other vegetables, fruits, meats, offal, seafood, eggs, pasta and cheese.

Salads can be offered in every food service situation – breakfast, lunch, dinner & supper. On the menu they may appear as an entrée, an accompaniment, a main course or a dessert.

sumber dari: hospitalityguru.hubpages.com/

Tuesday 15 April 2014

Steak Salad

We’ve been on a real salad kick for the last few weeks. This steak salad is hearty enough to be the entire meal, as it was for us. I actually had to look at the picture to remember what I put in this salad. My husband is still talking about how wonderful it was. It actually had a little bit of everything in it… greens, cheese, meat, spice, crunch, creaminess. The flavors all just came together so wonderfully. It would be hard not to be satisfied eating this!

In the cheese specialty section at your grocery store they sell a combination of Feta Cheese, Roasted Red Pepper and Black Olives in olive oil with herbs and spices. It’s really yummy and we always have it in our fridge. I used that in this salad, and it was all that was needed as the salad dressing.

I didn’t toss the salad. Instead just start with a layer of lettuces and then sprinkling the other ingredients evenly onto the salad. I’m not going to put any measurements in this recipe, just listing the ingredients. It’s a salad, so it’s super easy!!

INGREDIENTS

Romaine Lettuce Spring Mix of Baby Greens Corn – cut fresh off the cob Kalamata Olives Pepperoncini (I love these!) Spring Onions, chopped Grilled Mushrooms, quartered Grilled Poblano Pepper, sliced Roasted Red Pepper & Feta Cheese Mixture (as described in intro) Salt & Pepper, to taste Top with thinly sliced grilled Steak Enjoy!!

sumber dari: saucygirlskitchen.com/

Bang Bang Shrimp Salad

We go to Bonefish for dinner every few weeks, and it’s really difficult to resist the Bang Bang Shrimp. I might not be quite as tempted if everyone else in our party didn’t want them, too!! Oh, who am I kidding? I want them and I don’t resist them. Ever. There.

So, the other day when I was getting a craving for Bang Bang Shrimp I decided to give it a try at home. I know that what makes the Bang Bang Shrimp taste so good to me is the crispy crunch factor on the shrimp and the delectable sauce. My recipe below is super easy and it totally satisfied my craving. I actually liked it better because I knew it was healthy and good for you… plus, I kicked the delectable sauce right into incredible land with some extra Sriracha Hot Chili Sauce. I love that stuff!
I didn’t have any green onions, so they are missing from the picture. However, I included them in the recipe because next time I make this I will be sure to have some on hand.

I hope you give this recipe a try. Seriously, these shrimp are so good!! My new favorite and hopefully yours, too!

INGREDIENTS

1 lb. raw medium Shrimp, peeled and deveined
1/2 cup Cornmeal
1 Tbsp Paprika
2 Tbsp Olive Oil or Coconut Oil
1 large head of Romaine lettuce, cleaned and chopped
Dash of Salt
1/2 tsp Crushed Red Pepper
2 tsp Agave or Honey
Zest of 1 Lime
Juice of 1 Lime
½ cup fresh Corn off the cob
1/4 cup Cilantro, chopped
2 Green Onions, sliced thin

METHOD

After you have peeled and deveined your shrimp, rinse and set aside.
In a large bowl mix together the cornmeal and paprika.
Heat the oil in a large non-stick pan over medium-high heat.
While the oil heats up, toss the shrimp in the cornmeal until they are evenly coated.
Add the shrimp to the pan and cook for 2 to 3 minutes per side, or until golden brown.
While the shrimp is cooking you can get your plates or platter ready by putting down a layer of clean, chopped Romaine lettuce and 2 tablespoonfuls of the Bang Bang Shrimp Sauce per plate (recipe below).

When the shrimp are done, turn off the heat and add a little salt, red pepper flakes, agave, and the zest & juice of the lime.
Lightly toss together and divide the shrimp equally among the 2 plates, topping the lettuce.
Top the shrimp with the corn off the cob, cilantro and green onions.
Serve with extra Bang Bang Shrimp Sauce on the side.

Bang Bang Shrimp Sauce

INGREDIENTS

2 Tbsp Mayonnaise
1 Tbsp Sour Cream
1 to 2 Tbsp Sriracha
1 tsp Lime Juice
Dash of Salt & Pepper
A little water, to thin to desired consistency, if needed

METHOD

Add all the ingredients into a small bowl and whisk together until smooth and combined.
Add a little water, if needed.
Taste and season with more Sriracha, salt and/or pepper, as desired.
Serve on the side of the shrimp, or top the lettuce with a little sauce before placing the shrimp on top.

Enjoy!

sumber dari: saucygirlskitchen.com/

Friday 11 April 2014

Tailor a salad for your palate

Another great thing about making salads is that you literally can open up the refrigerator and use leftovers or extras from a previous dish. Maybe you grilled salmon the night before and you can add some bites to your salad. When I grill a chicken breast for dinner, I make sure I either buy an extra large one to grill so that I have chunks to add to the next day’s lunch.

Also see what mood you are in that day. Are you craving protein? Then add tofu, salmon or shrimp. If you are craving something sweet, add fruit like strawberries, nectarines or apples. Are you yearning for some salt? Add some olives, pecans, pumpkin seeds or hazelnuts. Be creative by topping your salad with something different. My favorite additions to a simple salad are any of the following: edamame, avocado, hard-boiled egg, peas and dried cranberries. You can also add caramelized onions or crispy fried shallots. If you are like me, I also love cheese as part of my salad, so I usually sprinkle feta or goat cheese on top.

What are your favorite foods to add to your salad?

sumber dari: http://thesolocook.com/

Dinner doesn’t have to be complicated

There are times, after several long days of reporting and writing at the Seattle Times, that I just want a simple and easy dish to eat that doesn’t destroy my clean kitchen. In my younger years that meant grabbing a burger or tacos at a fast-food joint, just to kill the hunger pangs. Since then I’ve learned a few things about single cooking along the way and I hope you can take a few of my ideas into your kitchen.

There are days I’m jazzed about tackling complicated, multi-step recipes, realizing I have the time and patience. But often times we all are in a rush or getting home late from errands or a fun happy hour with friends and we still need to nibble.

If you don’t have the time to cook something elaborate, don’t worry about it. The reason some dinners and snacks are so great is because they are simple and fresh – and that typically means healthy too.

Visit your farmer’s market or local store and grab fruits and vegetables that are in season. Those fresh foods are the foundation of a flavorful, simple dish. So when I’m in a hurry, salads are my go-to meal. Chopping the vegetables, greens and toppings take only a couple minutes and you can create your salad.

I grabbed fresh greens, tomatoes and purple carrots from my garden. The purple carrots catch your eye with the color and surprise the palate with a spicy, sweet flavor.

sumber dari: http://thesolocook.com/

Friday 4 April 2014

Salad of Green and Yellow Split Peas with Pesto

Large bed of leafy lettuce leaves
1 cup dried green split peas
1 cup dried yellow split peas
1 bunch of sliced scallions to garnish

For the Pesto:

1 cup packed basil leaves
1/4 cup packed Italian leaf parsley
3 cloves garlic, smashed
1/4 cup grated parmesan or grana padano cheese
1/4 cup walnut halves, toasted and roughly chopped
1/3 – 1/2 cup extra virgin olive oil, or more
sprinkle of hot pepper flakes
kosher salt and freshly ground pepper, to taste

To cook the Split Peas:

Rinse the peas and place in a large saucepan. Cover with salted water, making sure that about two inches of water are above the peas. Bring to a boil, then reduce to a medium/low. Cook for about 25 minutes, then begin testing them for doneness. You may need to cook them longer, depending upon how high your heat was. You will want them to be soft, but retain their shape. Be careful not to overcook them, or they will turn to mush. When done, drain the water and let cool.

To make the Pesto:

As I stated above, you can choose to blanch the greens or not, depending upon how fast you’re going to use the pesto. You decide. Place either the blanched or unblanched basil and parsley into a small food processor (use a large one, if making a bigger batch). Pulse a few times to chop up a bit. Add the parmesan, walnuts, garlic, red pepper flakes, and a pinch of salt and pepper. Pulse a couple more times to combine. With the machine running on low, slowly begin adding the olive oil. Scrape down the sides, as necessary. Add as much olive oil to reach your desired consistency. Or, add a few tablespoons of water at the very end to loosen it up a bit. Re-season with salt and pepper. Use right away, or place in the refrigerator with plastic wrap tightly pushed onto it’s surface, or freeze.

Place the lettuce leave onto a large platter.

Mix the cooled split peas with about 1/3 cup of the pesto, use more if desired. Add salt and pepper, if needed. Pour mixture over the lettuce, top with sliced scallions, and a drizzle of good olive oil.

Enjoy!

sumber dari: http://relishingit.com/tag/savory/

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