7 Days of Salad | anunrefinedvegan

Apr 15 2012

15 Comments

7 Days of Salad. Day 7: Spinach & Arugula with Red Grapes & Sunflower Seeds

Salad Collage You were wondering, weren’t you? When I was going to get around to making a salad with greens in it? Well, here she is – squeaking in at the eleventh hour. Though the Day 1 salad, Yellow Rice & Black Beans, is my favorite of the seven, this one comes in at a close second. It’s so simple, but the flavors just work. Nutty, sweet, tangy.

I served this salad with turnovers that started out as potato-garbanzo bean burgers. The burgers were just okay and I wondered what on earth I was going to do with the 6 that were sitting in my refrigerator. Since they were spiced with garam masala, I continued the Indian theme. I crumbled up a few of the burgers, added some vegetable broth and a handful of golden raisins and made turnovers with a whole wheat dough to which I’d added cumin and curry powder. Dipped in mango chutney (I’m addicted) and homemade Sweet & Spicy Tomato Chutney they blew away any lingering ill feelings about the burgers. And with the scraps of dough (yes, complete with cumin and curry) I made tiny tarts with juice-sweetened cherry and apricot jams.

Spinach & Arugula with Red Grapes & Sunflower Seeds
Serves 2-3

3 tbsp. red wine vinegar
1-2 tsp. maple syrup
1/2 tsp. Dijon mustard
1/2 tsp. fresh thyme (or a pinch of dried)
salt & pepper to taste
2 tsp. flaxseed oil
4 cups spinach and arugula
1 cups red grapes, halved
1 tbsp. toasted sunflower seeds

Combine the first 5 ingredients in a small bowl or measuring cup and slowly whisk in the flaxseed oil.

In a big bowl, combine the spinach, arugula, grapes and sunflower seeds and toss gently. Divide greens between 2 plates and drizzle with dressing.

Turnovers

Jam Tarts on Paper

Jam Tart in Hand

Tagged 7 Days of, 7 Days of Salad, arugula, chutney, easy, flaxseed oil, golden raisins, greens, jam, jam tarts, pastry dough, postaday, quick, red grapes, red wine vinegar, spinach, sunflower seeds, tarts, whole wheat pastry, whole wheat pastry flour

Apr 14 2012

26 Comments

7 Days of Salad, Herbs, Main Dishes, Quick & Easy, Salads, Vegetables

7 Days of Salad. Day 6: Red Quinoa & Green Apple (and Making Vegan Butter)

Quinoa Collage Big thanks go out to Holly at My Plant-based Family and to Averil at The Cook, The Baker and the Clay Boy Maker for sharing The Versatile Blogger and The Sunshine Awards with me. Woohoo! I really appreciate the recognition from these two wonderful women and am enjoying their posts and getting to know them both. Please take some time to check out their blogs.

A few years ago, I had no idea what quinoa was. And when I first saw it, I had my suspicions of the tiny little “seeds” with the funny curly-Qs, but now it’s standard fare in our house. We love the taste, appreciate its versatility and rely on its wonderful health benefits. But a recent article in the New York Times, Quinoa’s Global Success Creates Quandary At Home, put a different perspective on this chenopod (or goosefoots – love that name). Because of high demand for quinoa in Europe and America, less Bolivians are able to afford to eat the crop that they grow – and they’re suffering nutritionally (quinoa is considered exceptional in the plant kingdom for its balance of nutrients) as a result. Makes one pause and think about where one’s food comes from – and it makes me even more appreciative of this special plant.

This recipe comes from a book called Gluten-free, Sugar-free Cooking, by Susan O’Brien. This is not a vegan cookbook, but there are some really inventive recipes in it and one of these days I’m going to dive into her desserts. I didn’t change a thing with this salad, except that I used cabbage instead of red pepper, because I didn’t have one. It’s one of those salads that you could add almost anything to – steamed asparagus, navy beans, celery, tofu, crumbled tempeh bacon, nuts – nearly endless possibilities. But what really drew me to this salad is that the dressing contains no oil – just the way I like to make it.

(Ahem. Speaking of fat…Below this recipe is a link to a recipe to make vegan butter…)

Red Quinoa & Green Apple Salad
Serves 4-6

1 cup red or white quinoa, rinsed if necessary (some come pre-rinsed)
2 cups water
1/2 cup green cabbage, chopped
1/3 cup red onion
1/2 cup carrot, chopped or grated
1/4 cup fresh parsley, chopped
1/4 cup apple cider vinegar
2-3 tbsp. vegetable broth
salt & pepper, to taste
1 clove garlic, minced
1 large Granny Smith or other tart apple, cored and chopped

Combine the quinoa and the water and bring to a boil. Reduce the heat and cook, covered, for 10-15 minutes, or until the water has been absorbed. Set aside to cool.

In a bowl, combine the cabbage, red onion, carrot, parsley, apple cider vinegar, vegetable broth, salt, pepper and garlic. Add the cooled quinoa and the chopped apple, stirring gently. Serve as is, or over a bed of fresh greens.

On a side note…Yesterday I made maybe the coolest thing ever – and it was really simple. I may never go back to Earth Balance or store-bought shortening again. Thanks to Keepin’ It Kind, I found out how to make my own butter. Check out her post, then go to the original recipe here. There is all kinds of interesting science involved, but my eyes started to glaze over (much like they did in high school chemistry class) and I skipped down to the recipes. It’s really fun, easy and best of all, you know what’s going into it (though, yes, it’s still fat). And there are all kinds of variations, many of which I’m planning on trying soon.

Vegan Butter

Tagged 7 Days of Salad, cabbage, carrots, easy, green apple, Keepin It Kind, low-fat, My Plant-based Family, no-oil salad dressing, parsley, postaday, quick, quinoa, red onion, red quinoa, salad, The Baker & The Clay Boy Maker, The Cook, vegan butter

Apr 13 2012

22 Comments

Fruit, Herbs, Quick & Easy, Salads

7 Days of Salad. Day 5: Fruit with Basil-Lime Dressing

Fruit Salad Collage Kel and I eat a small fruit salad every morning alongside our hot grains cereal (with slices of banana on top), have fruit with lunch and we conclude dinner with more whole fruit. Getting fruit is not a problem for us. But I rarely make a fruit salad with dressing. The collusion of an interesting-sounding sauce from a Cooking Light Annual cookbook and my grocery offering lovely pineapples, mangoes, kiwis and strawberries made me think it was time to put together something special for after dinner one evening. The dressing on this has so much flavor – a little zing from the lime and basil which is balanced by the sweet date sugar. I think this dressing would be delicious with some mint leaves thrown in. One thing – this salad is best consumed the day it is prepared.

Fruit with Basil-Lime Dressing
Serves 6

1/4 cup date sugar (or maple sugar, maple syrup or white sugar, if desired)
1/4-1/2 cups water
1/2 cup basil leaves
1 tbsp. lime zest
2 cups fresh pineapple, cut into small chunks
1 mango, cut into chunks
1 1/2 cups strawberries, cut into quarters
2 kiwi, peeled, halved lengthwise and sliced
unsweetened coconut flakes, toasted, optional

In a small saucepan, combine the sugar and water. (If using date sugar, you will need more water. Date sugar does not dissolve and become clear like white sugar so you will end up with a thick mixture.) Bring to a boil and cook for 1-2 minutes. Remove from the heat and stir in the basil leaves and lime zest. Set aside to cool.

Strain the mixture through a fine sieve into a bowl and discard solids. If using date sugar, press the mixture gently to extract liquid. You should end up with a 1/4 cup or so of thick liquid. Set aside.

Combine the fruit in a large bowl, drizzle with sugar mixture and toss gently. Sprinkle servings with toasted coconut.

Basil Leaves

Strawberries on Board

Mix of Fruit

Tagged 7 Days of, 7 Days of Salad, basil, coconut, date sugar, easy, fruit, fruit salad, kiwi, lime juice, lime zest, limes, mango, pineapple, postaday, quick, salad, strawberries, toasted coconut

Apr 12 2012

30 Comments

7 Days of Salad, Main Dishes, Salads

7 Days of Salad. Day 4: Sweet Potato, Black Bean & Couscous with Sweet Lime-Ginger Dressing

Sweet Potato Day Four Pantry stapes combined with a few fresh ingredients…I usually have a sweet potato or two kicking around in the pantry and couscous and cans of black beans always. Same for edamame in the freezer. And with the last of the spinach from the greenhouse, the abundance of mint out in the perennial bed and a smidge of volunteer basil we had in the greenhouse (it had self-planted into one of the citrus pots), I created this colorful, super healthy salad.

Sweet Potato, Black Bean & Couscous Salad w/ Sweet Lime-Ginger Dressing
Serves 4

Dressing:
1 tbsp. rice wine vinegar
2 tbsp. fresh lime juice
1/2 tsp. agave nectar (or to taste)
1 tsp. soy sauce
1 tsp. white miso paste
1/4-1/2 tsp. chile garlic paste
2 cloves garlic, minced
1/2 tsp. fresh grated ginger
dash black pepper

Salad:
2 sweet potatoes, roasted, cooled, peeled and cut into chunks
1 15 oz. can black beans, rinsed and drained
3/4 cup edamame
2 tbsp. red onion, chopped
2/3 cup (dry) whole wheat couscous, cooked and well-drained
2 tbsp. fresh cilantro, chopped
2 tbsp. fresh mint, chopped
2 tbsp. fresh basil, chopped
4 cups fresh spinach, torn or chopped

Whisk together all dressing ingredients together and set aside.

Gently stir all of the salad ingredients – except the spinach – together, then add the dressing and stir again. Divide the spinach between four big plates or bowls and top with the salad.

Basil, Ginger, Limes For a quick side dish, I mixed together a splash of vegetable broth, soy sauce, white miso paste, ground black pepper and a clove of garlic (minced) and tossed in two sliced two zucchinis. Baked it at 425F until the zukes were tender (turning now and again). Pretty durn tasty.

Zucchini

Tagged 7 Days of, 7 Days of Salad, basil, cilantro, couscous, edamame, ginger, lime, mint, no-oil dressing, pantry items, postaday, red onion, salad, sweet potato

Apr 11 2012

30 Comments

7 Days of Salad, Lunch, Salads, Vegetables

7 Days of Salad. Day 3: Orzo with Black-Eyed Peas, Olives & Cucumber

Orzo Day 3 A quick public service announcement via Tiny Kitchen Stories: I will be participating in Automattic’s Worldwide 5k WP event taking place between April 23-29. If the idea of running 3.1 miles “along” with a bunch of other bloggers appeals to you, get the details at Automattic Worldwide 5k WP. After you run, blog about it.

Onward. Day three. Pasta salad. But not PASTA salad, because there’s a nice balance of vegetables to go along with the carbs. I love having a salad that I can mix up early in the day for dinner that night; the flavors just get better.

Orzo Salad with Black-Eyed Peas, Olive & Cucumber
Serves 4

1 15 oz. can black-eyed peas
3/4 cup whole wheat orzo
1 tomato, chopped
2 tbsp. fresh parsley, chopped
2 tbsp. red wine vinegar
2 tbsp. orange juice
2 cloves garlic, minced

1/2 English cucumber, cored and diced
1/2 cup pitted Kalamata olives, chopped
1/3 cup red onion, chopped
1 tsp. lemon zest
2 tbsp. lemon juice
2 tbsp. vegetable broth
1 tsp. dried oregano
1/4 cup pepperoncini, chopped

First, cook the orzo according to package instructions; drain and set aside.

In a large bowl, combine the black-eyed peas, tomato, parsley, garlic and the red wine vinegar and orange juice. Add a pinch of salt and pepper, stir and let marinate for about 15 minutes.

In another bowl, combine the orzo, cucumber, olives, red onion, lemon zest, lemon juice, broth, oregano and pepperoncini. Add a pinch of salt and pepper. Now you’re ready to combine the black-eyed peas mixture with the orzo mixture.

If desired, layer plates with fresh greens and then top with the orzo salad.

Whole Wheat Orzo, Dry

Tagged 7 Days of, 7 Days of Salad, black-eyed peas, cucumber, easy, kalamata olives, no-oil dressing, orzo, pasta, pasta salad, pepperoncini, postaday, quick, red onion, salad, whole wheat orzo, wwwp5k

Apr 10 2012

25 Comments

7 Days of Salad, Main Dishes, Salads, Vegetables

7 Days of Salad. Day 2: Olive, Sun-Dried Tomato & Caper Potato Salad

Potato Collage Day 2 My mom has taught me many valuable lessons over the years. Always bring a good book. Being sick/tired/cold is a state of mind. Do the crossword puzzle with a pen. And it’s perfectly okay to eat a plate of potatoes for dinner.

I refuse to give in to potato-bashing. You’ve heard it: too many carbs, makes you gain weight, barely any nutritional value. Most of these issues stem from what we put on them (cheese, sour cream) or how we prepare them (deep-fried). But potatoes are nutrient dense – they pack a good nutritional punch for the amount of calories they have. Vitamin C, Vitamin B6, fiber (both soluble and insoluble), iron, potassium, flavanoids… Humble, sometimes dirty (think B12!) and yes, unattractive, they are also versatile, tasty, satisfying, filling, easy to digest and they are perhaps the most tolerant of foods – absorbing, assuming and refining all flavors that come their way. The potato welcomes all comers, from broccoli, beans, and sauteed mushrooms to marinara sauce, plain ol’ catsup or a tangy, garlicky vinaigrette. Mash, cube, slice, or bake whole – it never complains.

No offering of salads would be complete without including the glorious spud. We ate this flavorful mess as a main dish over steamed baby spinach, but it makes a delicious side dish, too – and it travels well.

Olive, Sun-Dried Tomato & Caper Potato Salad
Serves 4-6

Olive Sun-Dried Tomato Potato Salad 2 lbs. small red potatoes (I used a mix of fingerling potatoes)
2 tbsp. white wine vinegar
zest of 1 lemon
pinch salt and black pepper
2 tbsp. capers
1/4 cup parsley
1 cup cherry tomatoes, halved

Dressing:
3 cloves garlic, minced
1/2 cup pitted Kalamata olives
1/4 cup sun-dried tomatoes (oil-packed), rinsed and patted dry
1-2 tbsp. vegetable broth
zest of 1 lemon
juice of 1 lemon
pinch salt and black pepper

Place potatoes in large pot, cover with water and bring to a boil. Reduce heat to a simmer and cook for about 15 minutes, or until potatoes are tender. Drain and let cool slightly before cutting into chunks and placing in a large bowl. Add the white wine vinegar, lemon zest, salt and pepper, parsley, cherry tomatoes and capers. Set aside.

In a food processor, combine the dressing ingredients and process until mostly smooth. Pour the dressing over the potatoes and gently toss to combine. Serve.

Cherry Tomatoes, Capers, Lemon

Tagged 7 Days of, 7 Days of Salad, capers, easy, fiber, garlic, iron, kalamata olives, parsley, postaday, potassium, potato salad, potatoes, sun-dried tomatoes, vitamin c

Apr 09 2012

25 Comments

7 Days of Salad, Herbs, Main Dishes, Quick & Easy, Salads, Vegetables

7 Days of Salad. Day 1: Yellow Rice & Black Bean

Yellow Rice Black Bean Day 1

Amazing things can happen overnight. Before I kick off Day One of 7 Days of Salad, I want to thank Anne Sture Tucker (Happy Health) for passing along a Liebster Award to this blog. So nice to meet Anne and to receive an award from her. And this morning I learned that The Hungry Irishman also bestowed a blogging award to AURV – I’m not sure exactly which one, but no matter, it is an honor coming from someone who is an actual chef. And like me, he is also artistically bent (as in leaning towards, but maybe also as in a little bit nuts). Anyway, thank you Anne and B! Your accolades are much appreciated and I am truly honored. Please visit Anne’s inspiring blog to read about her, her journey to good mental and physical health and to meet the other award winners – and visit The Hungry Irishman to get your mouth watering – and maybe even find the design for your next tattoo.

Now. Salads. The cold weather probably isn’t done with Oklahoma just yet. We could still have a late frost – in which case our garden and our spirits would be much wilted. Whatever the weather might bring over the next few weeks of April, my taste buds and cravings have made that subtle shift from desiring warm, hearty meals to wanting light and raw, citrusy, crisp, and fresh food… Cranking up the stove and oven are less and less appealing. So, this week I’m focusing on salads of all kinds.

I’ve been making variations of this black bean salad for several years now. I used to use copious amounts of olive oil in the dressing, but I now find I no longer need or want it. The salad does not suffer from its lack.

Yellow Rice & Black Bean Salad
Serves 4

Beans:
15 oz. can black beans, rinsed and drained
1 green bell pepper, seeded and chopped
1 red, orange or yellow bell pepper, seeded and roasted (or 1/2 cup jarred roasted red bell peppers, chopped)
1/3 cup fresh cilantro, chopped
1 clove garlic, minced
1 tsp. chipotle in adobo, finely minced
salt & pepper to taste

Rice & Dressing:
4 tsp. cumin, divided
1/4 cup fresh lime juice
2 tbsp. vegetable broth
1 tbsp. Bragg Liquid Aminos
1/2 tsp. turmeric
2 cups water
1 cup brown basmati rice
1/2 cup thinly sliced green onions
2 cloves garlic, minced
salt & pepper to taste

Fresh greens, if desired

guacamole, if desired

In a small skillet over medium heat, warm 3 tsp. of the cumin just until fragrant. Remove from the heat and whisk in the lime juice, vegetable broth and Liquid Aminos. Set aside.

In a medium-sized saucepan, stir the turmeric and 1 tsp. cumin over medium-heat until fragrant, then add 2 cups water, rice and a pinch of salt. Bring to a boil, then reduce the heat to low, cover and simmer until all of the water is absorbed, about 15-20 minutes. Stir in the minced garlic and a pinch of pepper, then set the rice aside to cool for a bit. Then stir in the green onions and half of the lime juice mixture. Set aside.

In a large bowl, combine the black beans, green pepper, roasted pepper, cilantro, garlic, chipotle chilies, salt, pepper and the remaining dressing. Toss well to coat.

Mound the rice mixture onto a platter or divide among 4 big plates/bowls. Top with black bean mixture. I served this over greens and with a big dollop of guacamole and warm homemade Whole Wheat Chipotle Tortillas.

Salad with Guacamole

Tagged 7 Days of, 7 Days of Salad, Anne Sture Tucker, basmati rice, black beans, chipotle chiles, chipotle in adobo, cilantro, cumin, easy, guacamole, Happy Health, postaday, rice and beans, salad, The Hungry Irishman, tortillas, turmeric

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