Shirazi Salad - A Chef Favorite

After seeing my friend Ely’s Shirazi Salad video I did a little research as the name intrigued me. It turns out this dish is named after the city of Shiraz in southern Iran. Apparently it comes in many regional flavor pallets with varied ingredients and spices and has been a staple item there with many many meals since.... forever. After kicking around a number of flavor combos I settled on something I can call my own. I paired it tonight with my recipe for Grandma Inspired Fried Meatballs, and omg what a winner. Enjoy!

Ingredients:

3 plump tomatoes - diced

1 English cucumber - peeled and diced

½ cup finely chopped red onion

1 orange or yellow bell pepper - chopped

3 tbsp EACH chopped fresh parsley, basil and scallion

½ cup chopped fresh mint - or 1 tbsp dried

Salt and pepper to taste

Sumac to taste (very optional as it's not everyone's choice)

4 tbsp lime or lemon juice - chef's choice

3 tbsp extra virgin olive oil - remember quality counts :-)

Preparation:

Cut up the tomatoes first and place in a colander to drain some of the juice.

Cut up all the other ingredients and toss together in a large bowl. Add oil, lemon/lime juice and season with salt & pepper to taste. Blend well.

Blend well and add the dressing.

Chill this salad for about an hour and toss again before serving with something like my Grandma Inspired Fried "Meatballs" or BBQed chicken.

Blessed be... and happy cooking!

Chef Michael's Spinach Salad

Fun, vibrant and healthy is how I describe this salad that pairs well with many proteins. Enjoy!

Ingredients:

• 2 lge handfuls baby leaf spinach - big stems removed
• 1/2 cup sliced baby portobello mushrooms
• 1 lge tomato - cut up to your idea of bite size
• 1/2 cup chickpeas
• 2 tbsp roasted pepitas
• Luscious Lemon Vinaigrette - click for recipe

Preparation:

Place the pepitas in a small skillet with medium heat. Toss frequently until they get to a nice toasty brown. Remove from hot pan into cool bowl and set aside to cool.

Once pepitas are cooled, mix all ingredients in large salad bowl and add vinaigrette.

Blessed be... and happy cooking!

 

Chickpea Salad with Cucumber & Cabbage

This lovely summertime salad  was adapted from a recipe found on SheLikesFood.

For us diabetics... it simply does not get healthier or better tasting than this awesome dish.

Enjoy!!!

Ingredients:

• 2 thin English cucumbers – peeled & cubed
• 1/3 – 1/2 green cabbage - shredded on a mandolin
• 1/2 large red onion - diced
• 2 (15 oz) cans chickpeas, drained and rinsed
• 2 tomatoes - seeded and diced
• 1/4 cup mint - chopped
• 1/4 cup parsley - chopped
• 1/2 cup roasted and salted pepitas (pumpkin seeds)

Dressing:

• 1/3 cup olive oil
• 1/4 cup red wine vinegar
• Juice of one lemon or 2-3 tbsp
• 1 tbsp soy sauce
• 2 cloves garlic, minced
• 1 tsp Dijon mustard
• Salt and fresh ground pepper, to taste

Preparation:

First, roast the pepitas in a dry pan over medium heat, tossing frequently. As they just start browning, add a spritz of olive oil cooking spray and salt to your liking.

Combine cucumbers, red onion and shredded cabbage in a large bowl. Add the chickpeas, herbs and pepitas and mix.

Add all dressing ingredients to a 2-cup measuring cup and whisk until fully blended and somewhat creamy.  Pour dressing over the salad and mix until everything is combined.

 Chill for at least an hour, mix again and serve, or refrigerate for a few days and nibble along the way… 😊

Blessed be… and happy cooking!

Watermelon Quinoa Salad

  Credit for this protein-rich salad goes to the ADA's Diabetes Food Hub

This watermelon quinoa salad is packed with nutritious veggies and filling quinoa that will keep you full for hours. Try making this during the summer when watermelon is in peak for a burst of flavor.

Ingredients:

• 1 cup low sodium vegetable broth
• 1/2 cup quinoa (rinsed)
• 1/2 cup baby arugula
• 2 cup watermelon (medium diced)
• 1 avocado (medium diced)
• 1/4 cup salted pumpkin seeds
• 1/2 oz fresh mint (leaves torn)
• 4 oz reduced-fat feta cheese
• 1 med lime (zested and juiced)
• 2 tbsp olive oil
• 1 tsp honey

Preparation:

Bring broth to boil in a small saucepan. Add quinoa and cover, reduce heat to low. Cook for 15 minutes, or until broth is absorbed. Spread quinoa onto a large baking sheet pan into a thin layer to cool.

Once the quinoa has cooled to room temperature, arrange the arugula on a large serving platter. Top with quinoa, watermelon, avocado, pumpkin seeds, mint, and feta.

Combine the lime zest and juice, oil, and honey in a small bowl. Whisk to combine and drizzle the dressing over the salad. Add salt and pepper if desired.

Blessed be… and happy cooking!

Tuna Bonanza

So it looks like cooler weather is finally on its way.....

To celebrate the end of summer, I've prepared a tuna salad that has evolved over time

into a full meal that needs no bread. I got the original idea from one of my favorite recipe books,

The Coastal Table by Karen J. Covey, and made some changes and additions. Enjoy!

Ingredients:

• 2 cans solid white albacore tuna
• 2 hard boiled eggs - cut twice with egg slicer 
• 1 lge onion - chopped
• 1/2 cup scallions - cut in 1/4" sections
• 1 cup celery - 1/8" slices
• English cucumber - about a 10" section peeled and diced
• 1/3 cup large black pitted olives - cut in half
• 1 can (15oz) dark red kidney beans - rinsed and drained
• 1/4 cup roasted & salted sunflower seeds
• Mayo, olive oil, salt and pepper to taste (focus on the oil, not the mayo)
• 1 tomato - diced (optional and not shown in pics)

Preparation:

Combine all ingredients except for olives and beans and blend well. Carefully fold in olives and beans, being careful so they don't break.

This dish is packed with protein and goes real easy on the carbs, and the flavor levels from the many different ingredients and textures are sure to awaken your senses and affirm the arrival of spring and renewed life! :-) Plate in a nice bowl and serve... Enjoy!

Blessed be... and happy cooking!

Sesame Cucumber Salad

 Adapted from Andy’s East Coast Kitchen

This fun and flavorful salad has an interesting flavor pallet that just says YAY SUMMER. I find it to be a really nice standalone snack. As for pairings... we were all over the place here at my house. LOL Try it and let me know what YOU like to pair it with... ENJOY!

Ingredients:

1.5 – 2 English cucumbers - sliced

table salt to taste

3 tbsp rice wine vinegar

1 tbsp toasted sesame oil

2 tbsp soy sauce

1 tbsp maple syrup

1/2 cup scallions – chopped

1/2 - 1 tsp sriracha chili sauce

2 tbsp toasted sesame seeds

Preparation:

Peel stripes on the cucumbers, slice into a large bowl and toss with some table salt.

Mix vinegar, sesame oil, soy sauce, maple syrup, sriracha and scallions in a separate bowl and add to cucumbers. Toss until cukes are evenly coated and finally add toasted sesame seeds.

Store in refrigerator for an hour or more, toss one more time and serve.

Blessed be… and happy cooking!

Mexican Caviar (Cowboy Salad)

Credit for this dish goes to Maricruz Avalos Flores at M.A. Kitchen

This Mexican Caviar recipe is a vibrant mix of beans, corn, and fresh veggies, all tossed in a tangy vinaigrette. It is a crowd-pleaser and makes the perfect dip or side dish for gatherings, potlucks, and barbecues!

Ingredients:

• 1.5 cups corn kernels - canned or fresh

• 1.5 cups black beans - drained and rinsed

• 1 cup black-eyed peas - drained and rinsed

• 1.5 cups cherry tomatoes - quartered

• 1 medium ripe avocado - diced

• 1 cup green bell peppers - diced

• 1 cup red bell peppers - diced

• 2/3 cup red onion - diced

• 1/4 cup jalapeño peppers - chopped

• 1 small bunch cilantro - chopped (Optional)

Dressing:

• 3 Tablespoons olive oil

• 2 Tablespoons white vinegar

• 1 lime (juiced, about 2 Tablespoons)

• 1 ½ teaspoons honey (or sugar)

• 1 teaspoon chili powder or hot paprika

• ½ teaspoon ground cumin

• ¼ teaspoons garlic powder

• salt & pepper (to taste)

Preparation:

Place all diced vegetables, beans, and chopped cilantro in a large mixing bowl.

Add all ingredients for the dressing in a jar and close it with a tight lid.

Shake the jar until all ingredients are nicely emulsified.

Pour the dressing into the bowl with vegetables and toss everything until nicely coated.

Taste and adjust seasonings if needed.

Chill the salad in the fridge for 20-30 minutes then serve with chips.

Blessed be… and happy cooking!

Healthy Tuna Lunch for One

This lunch has become such a favorite of mine... so much so that I sometimes eat it several times a week! The possibilities are pretty much endless, and the dish is packed with protein, antioxidants and zero carbs in the version you see here. Enjoy!

Ingredients:

• 1  5 oz can solid white Albacore tuna in water - drained
• 1/2 tomato - diced
• 1/4 yellow onion - other varieties work well, too
• 3" piece cucumber - quartered and sliced
• 1 tbsp mayonnaise
• 1-2 tbsp olive oil
• salt & pepper to taste
• 1 scallion - cut up for garnish or mixed in 

Preparation:

I just use one of my soup bowls for prep and eating so there's one less thing to wash. :-)

Break up the tuna with a fork and add mayo, oil, salt & pepper and mix.

Fold in onion, tomato, cucumber and cut up scallion. Add more olive oil if so desired.  Done! :-)

Blessed be... and happy cooking!

Grilled Zucchini & Chickpea Salad with Burrata

 Full credit for this delightful salad goes to Lea Stark.

This beautifully balanced salad is savory and can be served year-round. Enjoy!

Ingredients:

• 1 medium zucchini - sliced
• 1 cup cooked chickpeas
• 1 ball burrata cheese
• fresh mint leaves
• olive oil
• red chili flakes or crushed Aleppo pepper (optional)
• salt & pepper to taste

Preparation:

Grill zucchini slices until tender and slightly charred.

In a bowl, combine grilled zucchini and chickpeas. Drizzle with olive oil, and season with salt, pepper, and chili flakes.

Place the burrata on top. Garnish with fresh mint leaves and serve immediately. :-)

Blessed be... and happy cooking!

Green Bean Salad

 Credit for this vibrant salad goes to Ellie Krieger (foodnetwork.com)

Ellie Krieger steams fresh green beans and then enhances their flavor with walnuts, red onion, red wine vinegar, and Dijon mustard for a fantastic, easy side dish that won’t bust your blood glucose bank. Enjoy!

Photo credit: Matt Armandaritz - foodnetwork.com

Ingredients:

• 1/2 pound green beans, trimmed
• 2 tbsp chopped walnuts
• 2 tbsp finely chopped fresh parsley leaves
• 2 tbsp chopped red onion
• 2 tsp walnut oil or olive oil
• 1 tsp red wine vinegar
• 1 tsp Dijon mustard
• salt and pepper to taste

Preparation:

Bring a large pot of water with a steamer basket to a boil, add green beans and steam for about 4 minutes. Steaming is better than boiling as it preserves flavor and freshness. Transfer to a serving bowl.

Toast the walnuts in a small dry skillet over medium heat until they become fragrant, about 2 minutes, and then transfer them to a small bowl to cool. Add the parsley and onion to the walnuts and stir to combine.

In another small bowl, whisk together the oil, vinegar and mustard. Toss the dressing with the green beans, top with the walnut mixture and season with salt and pepper. Serve warm or at room temperature.

Blessed be... and happy cooking!

Asparagus Ribbon Salad

I found this little gem on the Net a few years ago, and it was such a foreign, yet intriguing idea to me that I simply had to try it. I'm really glad I did, because it is so good that it has pretty much become a staple in my arsenal of go-to dishes. Enjoy!

Ingredients:

· 1 bunch fresh asparagus
· 1/4 cup lemon juice
· 1/4 cup extra virgin olive oil
· Salt & fresh ground pepper to taste
· 2-3 oz shaved parmesan cheese
· 1/4 cup sliced almonds - toasted

Preparation:

Lay one asparagus stalk on cutting board, hold by the base and using a vegetable peeler make thin ribbons by "peeling" from base to tip. When half-way through, turn stalk over and do the other half. Discard the base end and center if too thick . 

Shave parmesan using an ordinary cheese grater.

Place the almonds in a nonstick frying pan over medium heat. Toss them frequently and do not leave unattended as you want the almonds toasted, not charred

Blend lemon juice and olive oil; pour over asparagus in bowl. Add salt & pepper, toss and taste. Adjust seasoning if needed.

Arrange salad on plate. Add shaved parmesan and then top off with toasted almonds.

Blessed be... and happy cooking!

Kale Caesar with Fried Chickpeas

Credit for this wonderful salad goes to Food & Wine

This tangy Caesar salad from F&W’s Justin Chapple is topped with light, airy and super crunchy pan-fried chickpeas.

Ingredients:

• Canola oil, for frying
• One 15-ounce can chickpeas, rinsed and patted dry
• Salt
• Pepper
• 1/2 cup mayonnaise
• 2 tablespoons fresh lemon juice
• 2 teaspoons Dijon mustard
• 1 garlic clove, finely grated
• 1/4 cup shredded Parmesan, plus more for serving
• 1 1/4 pounds curly kale, stemmed and chopped (10 cups)

Preparation:

In a large skillet, heat 1/4 inch of oil until shimmering. Add the chickpeas and fry over moderately high heat, stirring occasionally, until browned and crisp, 3 to 5 minutes. Using a slotted spoon, transfer the chickpeas to paper towels to drain. Season with salt and pepper.

In a large bowl, whisk the mayonnaise with the lemon juice, mustard, garlic and the 1/4 cup of cheese. Season with salt and pepper. Add the kale and toss to coat. Add the fried chickpeas and toss again. Top with shredded Parmesan and serve.

Blessed be… and happy cooking!

Jennifer Aniston Quinoa Salad

Credit for this salad goes to Brittany Mullins at Eating Bird Food

The actual origins of this salad are a bit blurry, but stories surrounding Jennifer Aniston have simply made it hers. Whether you're a fan of Ms. Aniston or not, I can assure you that this salad will delight your senses and make you smile. Enjoy!

Ingredients: 

• 1 cup quinoa or bulgur wheat, uncooked
• 2 cups water
• 1 cup cucumber - chopped
• ½ cup parsley - chopped
• ½ cup mint-  chopped
• ⅓ cup red onion - chopped
• ½ cup roasted and salted pistachios - chopped
• 1 15 ounce can chickpeas - drained and rinsed
• 2 lemons - juiced (about 5-6 Tablespoons)
• ¼ cup extra virgin olive oil
• sea salt to taste
• ground black pepper to taste
• ½ cup crumbled feta cheese

Preparation: 

Rinse and drain quinoa. Add quinoa and water to a small pot and bring the water to a boil. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork and let cool for 5-10 minutes. 

In a medium bowl, stir together cooked quinoa, cucumber, parsley, mint, red onion, pistachios, chickpeas, lemon juice, olive oil, salt, pepper and feta.

Optionally you can leave chickpeas, pistachios and/or feta on the side so each diner can create their own blend. Another option is to roast the chickpeas for an extra crunch.

Serve immediately or let the salad chill in the fridge a couple hours before serving.

Store salad in an airtight container for up to 5 days in the fridge.

Blessed be... and happy cooking!

German Cucumber Salad

When I was growing up in Germany, this salad was a family favorite. It was traditionally made with sour cream, but I have been making it for years now using low-fat yogurt and have tweaked it to what I think is a good, healthier substitute. You be the judge... Enjoy!

Ingredients:

• 1 English cucumber peeled and sliced very thin
• 1/4 onion sliced to same thickness (work off 1/2 onion for safety)
• 3/4 cup low fat yogurt
• 2 tbsp olive oil
• 3 tbsp white wine vinegar
• 1/2 tsp sugar
• 1/4 tsp kosher salt
• 1/8 tsp black pepper

Preparation:

Blend all ingredients except cucumber and onion in a suitable mixing bowl. Set your mandolin thin enough so that slices will just about bend under their own weight.

Slice the cucumber into the bowl being very careful toward the end as blood is definitely not part of the recipe. Use a glove or the guide that comes with the tool.

Working with half an onion so you have a "handle", slice 1/4 of the onion into the bowl.

Blend well and serve.

Blessed be... and happy cooking!