Fennel, Apple and Walnut Salad

INGREDIENTS

serves 4

I was in New York a couple weeks ago and I had this salad at an italian restaurant and I just founded to be OH SO DELICIOUS! I thought I would share it with you. You can also try it without the arugula and just simple lemon, grape seed oil and sea salt dressing. 

• For the salad
• 1 cup walnut halves or pieces
• small bulb fennel with top
• 1 Granny Smith apple
• 5 oz. baby arugula (or regular arugula, sliced into wide ribbons)
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• For the dressing
• juice of 1 lemon
• juice of 1 orange
• 2 tablespoons cider vinegar
• 2 teaspoons Dijon mustard
• 1 shallot, finely chopped
• 1 teaspoon sugar (omit if the orange is especially sweet—add last if it needs it)
• 1/2 teaspoon salt
• 1/3 cup olive oil

PROCEDURES1

1. In a 350ºF oven or small skillet, toast the walnuts until fragrant and warmed through, 5-7 minutes.

   
   
2. Combine the dressing ingredients except the sugar in a small jar and shake vigorously until emulsified. Taste, and add the sugar if necessary (it depends on how sweet the orange is).

   
   
3. Slice off the fennel stem tops and root, then halve. Halve and core the apple. Using a mandoline or sharp knife, slice both as thinly as possible. If not using immediately, keep the slices in a bowl of water to avoid browning.
4. Toss the fennel and apple slices with the arugula in a large bowl with the dressing. Top with the walnuts and some chopped fennel fronds.

Massaged Kale and Craisin Salad

Massaged Kale and Craisin Salad

This is my new favorite salad! I slightly altered it from the recipe on Melskitchencafe.com I halved the dressing and it was more than enough, and cut a few things out. This salad is Sweet, crunchy, and oh so healthy. Hope you enjoy it as much as my husband, 2 year old, and I!INGREDIENTS:
1 bunch kale
3/4 teaspoon coarse kosher salt or sea salt
1/4 cup finely diced red onion
1/2 cup dried cranberries/craisins (optional, but delicious)
3/4 cup small-diced apple
1/4 cup toasted sunflower seeds
2 Tbs. olive oil
1 tablespoons red wine vinegar
1/4 teaspoon agave

DIRECTIONS:
Wash the kale and pat it dry. Slice off the stiff stems below the leaves and continue slicing the stem away from the leaf until you have cut a thin v-shape into the kale leaf and removed the tough stem all the way up. (I save the stems for green smoothies). Stack the kale leaves two or three at a time, roll them up, and slice the leaves into thin ribbons.

Place the kale ribbons in a large mixing bowl. Add the salt and massage it into the kale with your hands for two minutes. You’ll notice the kale start to turn a darker green and the texture of the kale will begin to soften a bit.

Toss in the red onions, craisins, apples, and sunflower seeds. In a small bowl, whisk together the oil, vinegar and agave. Pour over the salad and toss. Sprinkle The salad can be refrigerated for up to a day before serving.

Soyican

One thing you need to know about me is that I'm Chilean and I thought it would be cool to share my vegan version of this Chilean dish called "charquican." Usually this dish has ground meat, beef jerky or Durvillaea anteractica (chilean seaweed) but my version is a bit different. Also, I wanted to show you how to make "Ensalada Chilena" which is a tomato salad that has tons of flavor and shows you how the textures of raw food make all the difference.

Ingredients: Charquicán
Serves: 4-6

• About 12 small potatoes or about 8 big potatoes (yukon gold will do)
• one cup of green beans (not canned but fresh or frozen) 
• one cup of kernel tcorn (fresh of frozen) 
• 1.5 cup banana squash cubed 
• 1/2 big onion (purple or white depending which one you like)
• 2-3 roma tomatoes 
• half a bunch of spinach  
• 3-4 small carrots 
• 2 cloves of garlic 
• 1/4 of a red bell pepper 
• 1 cup of mushrooms
• 1 1/4 cup of textured soy protein (or soy meat, textured vegetable protein)
• 1 serrano pepper
• sea salt 
• pepper if you want (not a fun of adding pepper to every single dish like people do sometimes) 

Preparation: Charquican 

1. Wash all of the ingredients.
2. Boil potatoes, banana squash, corn and green beans in salted water until potatoes are soft. I prefer using a pressure cooker for this if you are in a hurry. 
3. While all ingredients in #2 are boiling get a sauté pan or frying pan add olive oil and turn the heat to med high.
4. Mince or dice (depending on your cutting abilities and how much your family likes onions) the onion. Mince garlic, Serrano pepper (take out the seeds before mincing) and red bell pepper. Add to the pan and turn down the heat to medium. Cook everything until onions until they are translucent. 
5. Add sliced mushrooms, and sliced carrots and diced tomatoes (if you have a this is a piece of cake) and add them to the frying pan with the rest of the ingredients and cook for about 3-4 min. Turn the heat to med-low
6. Boil about 2 cups of water in a sauce pan and add the soy meat. It will mandoline dehydrate in about 2 min. After that drain the meat very well and add it to the frying pan with the sliced spinach and add salt and pepper to taste.  Mix very well and cook for another 2 min on med heat until everything is been incorporated very well. Make sure that the spinach keeps the green color. 
7. Drain the potatoes, green beans, squash and corn but leave about 1/4 of the water. Place in a big pot or bowl. Gently smash them (do not puree) you should be able to see big chunks of the ingredients. Add all of the ingredients from the frying pan to the bowl and mix gently until everything has been well incorporated. Taste and add salt if needed. Serve hot. 

Ingredients: Ensalada Chilena 

• 6 globe tomatoes ripe but not still hard 
• half a bunch of cilantro 
• 1 big yellow or white onion
• sea salt  
• red wine vinegar
• grape seeded oil (Love this type of oil for salad or salad dressings) or olive oil 

Preparation: Chilean Salad 

1. Wash all ingredients 
2. In chile everyone peels the tomatoes. Don't ask me why but I enjoy the peel so I leave it on in my version 
3. Thinly Julienne onions. In case you don't know watch the video below. 
4. Add the onions to a bowl with cold water and about 2 tbs of sea salt. Pressed the onions with your hands until everything has been kinda of covered with salt and the water. Leave it there for about 20 min and rinse.
5. Roughly chop the cilantro 
6. Mix all ingredients in a bowl with salt, grape seeded oil and vinegar and mix. 

Tuscan Kale Salad

Kale is my new favorite base for salads. But it is really tough and a little bitter until you learn the following trick. Instead of lightly tossing kale, you almost massage it with the dressing. I squeeze it and rub it with my hands for a couple of minutes. You will feel the texture change and see it diminish in volume by almost half. Then your salad is ready to eat!

This recipe is modified from 101cookbooks.com

Tuscan Kale Salad

1 bunch Tuscan kale (for ex: black or lacinato)
2 thin slices country bread, or two handfuls good, homemade coarse breadcrumbs
1/2 garlic clove
1/4 teaspoon kosher salt, plus a pinch
3 tablespoons extra-virgin olive oil
Freshly squeezed juice of one lemon (scant 1/4 cup)
1/8 teaspoon red pepper flakes
Freshly ground black pepper to taste

Trim the bottom few inches off the kale stems and save for green smoothies. Slice the kale into 1/2-inch ribbons. You should have 4 to 5 cups. Place the kale in a large bowl.
If using the bread, toast it until golden brown on both sides and dry throughout. Tear into small pieces and pulse in a food processor until the mixture forms coarse crumbs, or crumbs to your liking. Mix the minced garlic and 1/4 teaspoon of salt into a paste. Add 3 tablespoons oil, lemon juice, red pepper flakes, and black pepper and whisk to combine. Pour the dressing over the kale and mix/massage it very well (the dressing will be thick and need lots of tossing and rubbing to coat the leaves).. Let the salad sit for 5 minutes, then serve topped with the bread crumbs.

Garden Vegetable Salad

We didn't grow a garden this year, but because of friends and family members who have been so generous with their gardens, I've been trying to figure out how to use all of the produce we have(especially zucchini and yellow crook neck squash). So I combined a whole bunch of raw vegetables, some sprouts, and garlic dressing, and it made a super yummy salad. You could also eat this with tortilla chips like a salsa or on top of rice or quinoa. I didn't put down amounts because you can make as much as you want, but I pretty much used equal parts of zucchini, squash, tomato, corn and black beans, and added in half a part green pepper and cucumber, and a couple of green onions. I liked it better when I added more sprouts. Toss it with enough salad dressing to coat. Mix it up by adding whatever vegetables you have on hand. Hope you enjoy it too!

Tomato, diced
Zucchini, fine diced
Crook neck squash, fine diced
Cucumber, fine diced
Green Pepper, fine diced
Green Onions, fine diced
Black Beans
Corn
Alfalfa Sprouts
Pro-Vita Mix Sprouts
Garlic Dressing

Couscous Salad

1 Cup of Water
1 Cup of Couscous
3 Tbsp Olive oil (I sometimes use flaxseed oil or half of both)
3 Tbsp Apple Cider Vinegar
2 Tbsp Braggs Amino Acids (Soy Sauce substitute - this is optional)
Juice and Zest of one Lime
1/4 tsp Pepper
1 Can of Corn
1 Beefstake Tomato diced
1 Red Bell Pepper diced
1 small Cucumber diced
1/2 a small Yellow Squash diced
1 small Onion diced
2 Cups of Spinach somewhat shredded or torn
A small handful of cilantro

Bring water to a boil. Take water off heat and pour couscous in. Fluff with a fork and then transfer to a large bowl. In a smaller bowl, take next five ingredients and mix together well, then pour over couscous to keep it from sticking together and getting too dry. Pour can of corn in and the remaining ingredients. Toss until well blended. This salad is a filling meal by itself. Super healthy for you. Enjoy.