Tag Archives: vegan

Cucumber Quinoa Salad with Feta

Doesn’t it feel so easy to cook this time of year?!? I wouldn’t even consider this salad cooking if you ask me.

I don’t know about you, but I take one glance at the rainbow of beautiful summer veggies available at the farmers market ( and my garden) feels like .. Wham! .. an instant inspiration to want to run home and cook something fresh and healthy!  Don’t you?

With all of the fresh greens in season lately, I’ve been making kale and spinach and spring greens salads galore, which always feel so good.  But for something different tonight, I decided to make a refreshing cucumber salad.  I have cucumbers and tomatoes in abundance lately, so I grabbed some from the garden and tossed it with some fresh basil, ( also from the garden) red onion, and feta I had on hand.  And then added in some quinoa for extra protein, and tossed it all with a simple lemony vinaigrette.Screenshot 2017-07-23 at 4.34.15 PM

 

The result?

fresh, fun, and fantabulously flavorful salad that I already can’t wait to make again!

 

CUCUMBER QUINOA SALAD

This Cucumber Quinoa Salad is made with lots of fresh basil and feta, tossed with a simple lemony vinaigrette, and it’s SO fresh and delicious! Plus, it’s naturally gluten-free and quick and easy to make. Perfect for a side dish but it’s my dinner tonight!

 

INGREDIENTS:

CUCUMBER QUINOA SALAD INGREDIENTS:

  • 1 English cucumber, diced
  • 2 cups chilled* cooked quinoa (see this tutorial for how to cook quinoa) I usually make a large batch to have throughout the week.
  • 1/2 cup diced red onion
  • 1/2 cup crumbled feta cheese
  • 1/3 cup julienned or roughly-chopped fresh basil leaves
  • 5 cherry tomatoes
  • 1 batch Lemony Italian vinaigrette (see below)

LEMONY ITALIAN VINAIGRETTE INGREDIENTS:

Screenshot 2017-07-23 at 4.34.38 PM

  • 1/4 cup olive oil
  • 2 tablespoons Trader Joes “everything but the bagel” seasoning
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon Italian seasoning, homemade or store-bought
  • pinch of Himalayan salt and black pepper or to taste

DIRECTIONS:

TO MAKE THE CUCUMBER QUINOA SALAD:

  1. Toss all ingredients together until combined.  Serve immediately.

TO MAKE THE LEMONY ITALIAN VINAIGRETTE:

  1. Whisk all ingredients together in a small bowl until combined.

Avocado Feta Spinach Salad

Salads are so good for you and super easy to make but the best part for me is to try and make them pretty. Here are some nutrition facts about some of the ingredients.

Avocado is considered one of the healthiest foods on the planet as it contains in excess of 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosphorus, magnesium, and potassium. Avocado also contains fiber, protein, and several beneficial phytochemicals such as beta-sitosterol, glutathione and lutein, which may protect against various disease and illness.Image result for images of goji berries

Goji Berries have similar benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits) which helps promote healthy skin. They have also been known to help boost the immune system and protect the eyes — talk about a super fruit. And like other berries, goji berries are also an excellent source of vitamin C and can reduce tough cold symptoms.

Goji berries are an excellent source of antioxidants because of their oxygen radical absorbance capacity (ORAC) value.

As a plus, goji berries are low in calories, fat-free and are packed with fiber — which also helps you manage weight and go the bathroom on a regular basis.

Mangoes contain a high amount of the carotenoid compound beta-carotene.

Mangoes are a low-fat, low-calorie, cholesterol-free source of a variety of nutrients, especially vitamin A, vitamin C, dietary fiber and antioxidant compounds. If your diet includes rich sources of these nutrients regularly, you may be less likely to develop many serious medical conditions.

Originally cultivated in India, mangoes are now more widely eaten than any other fruit in the world, according to Fruits & Veggies More Matters. In the United States, ripe mangoes are typically consumed raw, dried or cooked in chutneys or pies.

 

 Ingredients:

All ingredients are approx. Its a SALAD not a baked good. 🙂 Just have fun!

1-2 handfuls of  spinach

1/3 mango

1-2 baby carrots, chopped or sliced

2-4 cherry tomatoes cut in half

1-2 teaspoon red onion

2-3 teaspoons goji berries

1 tbsp feta or to taste

1/3 tsp of chia seeds

cilantro for garnish

For the dressing:

1/2 a lemon juiced

2 tbsp olive oil

Himalayan salt and pepper to taste

Directions:

  1. put all ingredients into your favorite bowl and arrange however you please
  2. whisk all ingredients for dressing in a mixing bowl and pour over salad
  3. ENJOY!

 

Baby Bella Watercress toast

Here are some quick facts and benefits of Watercress. If you aren’t eating it, you should be!

A nutrient-rich perennial plant growing naturally around slow moving water sources, watercress has been known for centuries as an exceptionally nutritious herb for both eating and healing. Used in sandwiches, salads, and steamed as a side dish, it adds a tangy, peppery flavor as well as a plethora of minerals and vitamins – more than that of spinach, milk or oranges.

Vitamins A, C, and K, and phytonutrients like isothiocyanates and gluconasturtiin in watercress strengthen bones, limit neuronal damage, fight infection, help maintain healthy connective tissue, and prevent iron deficiency. Studies have found the compound PEITC in watercress may suppress breast cancer cell development and prevent DNA damage in cells.

You can find this oft-overlooked leafy green in most supermarkets, so give it a try when you make your next green salad or sandwich. Remember, watercress from stagnant water may host harmful parasites or pathogens, so rinse and soak well before eating.

 

Screenshot 2017-07-08 at 10.07.09 AM

Ingredients:

1 slice Ezekiel Bread

3 baby bella mushrooms sauteed

1/3 avocado ~ sliced or mashed

4 sprigs chives

2 cherry tomatoes cut into halves

1 slice colby jack cheese, if desired

as much watercress as desired

sprinkle of chia seeds

 

Directions:

  1. sautee mushrooms, watercress, and chives in a small skillet with grass fed butter
  2. toast bread in toaster oven or toaster
  3. add cheese to warm bread and top with sauteed mushrooms, watercress, and chives
  4. add avocado and tomatoes on top and sprinkle with chia seeds
  5. salt and pepper to taste

 

 

Romaine Cucumber Ginger Juice

There are many health benefits of drinking freshly juiced fruits and vegetables, and it’s a great way to add nutrients from the fruits or vegetables that you normally wouldn’t eat. Fruit and vegetable juices retain most of the vitamins, minerals and plant chemicals (phytonutrients) that would be found in the whole versions of those foods. These nutrients can help protect against cardiovascular disease, cancer, and various inflammatory diseases, like rheumatoid arthritis. Valuable compounds called flavonoids and anthocyanins are abundant in a variety of fruits and vegetables and guard against oxidative cellular damage, which comes from everyday cellular maintenance and is exacerbated by exposure to chemicals and pollution.

Ingredients:

5 large romaine leaves

2-3 handfuls of baby spinach

2 cucumbers, skin peeled off

1 inch fresh Ginger, peeled

1 lime slice

Appliance: 

Juicer, Blender, or Nutri- Bullet

 

Directions:

  1. clean all veggies before running through the juicer.
  2. cut veggies into smaller pieces to fit machine (size depends on the appliance)
  3. run all veggies through the juicer, pour into your favorite glass and add a lime for garnish. PRETTY!

DRINK UP! Feel your body soak up all the nutrients! You will notice your body thanking you throughout the day.

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