Kale Nicoise Salad

nicoise salad

We hear a lot about the newest food fads in our line of work.  Our clients and friends raise questions about sugar, certain diets, how a Google search told them this new superfruit does….whatever.  There’s plenty of mixed information and conflicting opinions out there, but one thing is for sure: you just can’t go wrong with a good old-fashioned salad.

We love kale.  We put kale in everything we possibly can.  It’s tasty in a saute, tasty in a salad, tasty anywhere.  This leafy green is starting to get the attention it deserves for its high iron and calcium content, and today we’d like to celebrate the basic-most aspect of its versatility in salad form.  Along with our superfood green, we have peppers, carrots, celery, tuna, egg and roasted almonds to contribute some protein, fiber, vitamins A and C, and omega-3 fatty acid.  You can also enjoy our homemade dressing guilt-free, as usual.

Enjoy this hearty twist on a classic health food staple that won’t leave you hungry!


Ingredients
:
4 leaves of curly red kale chopped
1/4 cup chopped red pepper
1/4 cup chopped yellow pepper
1 can Wild Planet white albacore tuna
1/4 carrot chopped
1 celery stalk chopped
1 boiled egg
5 roasted almonds chopped

Dressing:
2 cloves garlic chopped
1/4 cup olive oil
2 tsp. Dijon Mustard
2 tablespoons champagne vinegar
pepper – 1/4 tsp.
Directions:
Mix it up and make a delicious salad!

Nut and Spinach-Stuffed Kuri Winter Squash

squash 2

Fall’s a-comin’!

Kuri squash is similar to pumpkin but with a thinner skin.  It has a sweet taste to it, and when paired with savory sausage and walnuts rounds out to become a perfect fall dish.  Together, the ingredients provide all types of nutrients that will keep your immune system healthy throughout the change in seasons as the days become shorter and cooler.

Any winter squash is a decent source of cartenoids which are key antioxidant nutrients.  Three key antioxidants found in winter squash are zeaxanthin, beta-cryptoxanthin and lutein.  Antioxidant nutrients are important to neutralize free radicals.  Also present are vitamins A and C, manganese, B6, potassium and folate.  Winter squash is also very high in fiber.

 

squash 3

 

Ingredients:
Kuri Squash
Sausage (I used Trader Joe’s!)
1/4 cup toasted walnuts
2 cups baby spinach
olive oil
maple extract
Kerrygold light butter
Nutmeg

Directions:
Preheat oven to 350 degrees. Add the squash to a baking pan that is filled with about a inch of water and bake until soft.

While squash is baking take a saute pan and place on stove on medium heat. Add olive oil, garlic, red onion and saute until soft. Add sausage and as it begins to cook slice it so it will begin to eventually crumble. Add the walnuts to a side of the pan and allow to toast in the oil. Once sausage is cooked through mix all ingredients together and then top with spinach. Allow spinach to cook through and blend into the sausage mix. Add nutmeg.

Take squash out of oven and slice in half and remove seed. In bottom of half of the squash add 1 tablespoon maple extract and 1 teaspoon of light Kerrygold butter. Then add sausage mix to each squash and place in oven and cook for about 10 minutes.

Squash 1

Springtime Italian Pasta Primavera

Everyone loves pasta.  Everyone.

Everyone loves pasta. Everyone.

Continuing with our theme of eating healthy, here is a springtime pasta dish full of veggies and plenty of important nutrients.  It can be made to be gluten-free, vegan, vegetarian, FODMAP friendly- or all of the above!  We’re sure it will become another family favorite, and although kids aren’t usually fans of chunky veggies, the versatility of making the topping separately allows some wiggle room for pickier eaters.  Don’t be discouraged by the long ingredient list, either: many of these items are probably already in your pantry.

Feel free to substitute ingredients for different dietary needs.  No matter which combination below you choose, there will be a healthy dose of benefits: the recommended amount of fiber is 15 grams or more per day, and you’ll take in 8 grams from this meal alone.  The cheese and pasta are rich in protein, the veggies in complex carbohydrates and the olive oil in healthy fat.  Who knew pasta could be so helpful?

Once the veggies are prepared, this is a quick dish that is sure to please your springtime culinary desires!

Ingredients
1 tablespoon olive oil
1 tablespoon fresh oregano
1 teaspoon dried basil
1/4 teaspoon salt
5 large garlic clove, chopped (leave out if following FODMAP)
3 cups whole tomatoes in can drained and chopped
1/2 cup sliced red onion (replace with chives if FODMAP)
1/4 cup chopped fresh parsley, divided (or more)
1 cup spaghetti squash (see below on how to prepare)*
1 package gluten free pasta (I used TruRoots ancient grain spaghetti)
1 cup cubed zucchini
2 cups fresh spinach
1 cup (4 ounces) crumbled feta cheese, divided, parmesan or nutritional yeast
Freshly ground black papper
Lemon slices (optional)

*To prepare spaghetti squash slice in half and remove seeds.  Place in a glass baking dish cut side down.  Bake at 350 degrees for 30 minutes.

Spaghetti Squash adds a satisfying crunch to pasta dishes.

Spaghetti Squash adds a satisfying crunch to pasta dishes.

Once cooked through you can spoon out the spaghetti.
Place pasta in boiling water and cook for about 7 minutes.

Directions:
Heat oil in a large nonstick skillet over medium-high heat.  Add oregano and garlic; saute 30 seconds.  Add red onion, tomatoes and 2 tablespoons parsley.  Cook 2 minutes or until thoroughly heated.
Add spinach at the end and allow to wilt, then turn off heat and cover to keep hot.

Place spaghetti in a bowl and top with vegetable mix.  Place either parmesan, goat cheese or nutritional yeast on top and allow to melt.  Can garnish with more parsley or lemon or green onions.

Primavera 2

Enjoy!