Category: salads

bean, orange and arugula salad

White Bean, Orange and Arugula Salad

Chef KimLeave a Comment on White Bean, Orange and Arugula Salad

Pile this salad into a bowl for a full meal. It’s filling and satisfyingly tasty. Adding beans to a salad, increases the protein, carbohydrate and fiber content.  White beans, oranges and arugula complement each other in flavor and texture, making a tasty bite with each forkful. Give this bean, orange and arugula salad a try!

This salad has a citrus dressing – a combination of hop pepper and lime which adds a nice acidic tang to the sweetness of the orange and spiciness of the arugula. The creaminess of the beans help to mellow some of the spice, but feel free to leave it out if you are sensitive to cayenne.

When considering the sprouts for this salad, use leafy sprouts rather than the crunchy legume sprouts. And depending on your desire for spice, radish sprouts add a kick, while pea shoots, broccoli, kale and sunflower sprouts are all mild. I decide based on whats available and freshest at the store if I haven’t sprouted any myself.

For another recipe post using leafy green sprouts and crunchy sprouts as the focus, go HERE.

Oranges add sweetness and tang along with a juiciness that  lends itself nicely to compliment the dressing. Blood oranges are available only certain times of the year. If you can find them, give them a try. But don’t shy away from the recipe if you can’t find them, navel oranges are very nice, just a little sweeter. If you are not comfortable cutting the orange as indicated, you can add segments of the peeled orange without removing the membranes.

peeled and sliced orangeorange peeled with a knife

 

 

 

 

 

 

 

 

If you have any questions about this or any other recipe, please don’t hesitate to connect with me.

bean, orange and arugula salad
Print Recipe

White Bean, Orange and Arugula Salad

Prep Time15 minutes
Course: Salad
Cuisine: American
Keyword: arugula, citrus, orange, salad, white bean
Author: Chef Kim

Equipment

  • knife
  • large serving bowl

Ingredients

  • 1 small hot red chili thinly sliced
  • 1/4 cup olive oil
  • 2 T fresh lime juice
  • 2 tsp red wine vinegar
  • Sea salt ground black pepper
  • 3 cups cooked white beans navy, cannellini, great northern (or 2 cans)
  • 3 navel or blood oranges sliced or supremed
  • 2 stalks celery very thinly sliced on a diagonal
  • 1 cup sprouts pea, radish, or broccoli, divided
  • 1/4 cup cilantro leaves divided
  • 4 cups arugula

Instructions

  • Combine the chili, oil, lime juice, vinegar, salt and pepper in a mixing bowl.
  • Add the beans and let them marinate in the dressing while preparing the vegetables.
  • Use a knife to peel the oranges by cutting the peel off each end of the orange, set the orange on the cut end to stabilize and cut the peel from the flesh from top to bottom all around the orange. Once the peel and outer membrane is removed, slice thinly crosswise.
  • Add the oranges, celery, half the sprouts, cilantro and arugula to the beans and dressing, toss to coat and serve.
  • Garnish with more spouts.

Three Ways to Use Your Canned or Dry Beans

Chef KimLeave a Comment on Three Ways to Use Your Canned or Dry Beans

We have been under stay-at-home orders for about four weeks now. Did you stock up on canned items or dried beans?  I ended up getting the last 2 pound bag of navy beans on the shelf when I was shopping a couple weeks ago.  I have since batch-cooked them all, giving me a large quantity of white beans to incorporate into snacks and meals. I froze a few bags, used some in this SOUP and came up with the following three ways to use your canned or dry beans. For a primer on cooking dry beans go HERE.For each of these recipes you can use canned beans or some you’ve cooked yourself. Any white bean will do.

The first recipe is for a snack dip or lunch spread and one of the favorites in my house, Roasted Carrot Hummus, where we load it on flatbread crackers or pita bread and pile on chopped veggies or raw kraut or kimchi.

This next recipe is a hearty salad with White Beans, Oranges and Arugula. I love fresh greens with beans. Another combination to consider is: roasted chickpeas with garlic and back pepper, or plain tossed with shredded kale, bell peppers and tomatoes with a balsamic dressing

The third bean-based recipe is a Mediterranean Skillet Meal. It’s easy to make with staples on hand. Again canned beans work just as nicely as your own cooked beans. I had artichokes and canned tomatoes in the pantry, so this came together quickly. If you make this during the summer when the tomatoes are at their peek, slow roasted tomatoes substituted for the canned tomatoes are lovely!

Try one of these recipes or all of them and make beans a common ingredient in your meals. Not only do beans taste good and have a nice supply of vitamins, minerals and fiber, they actually improve the gut microbiome, which is an important part of the immune system. At this time, during this pandemic, the immune system is vitally important. (Actually it is all the time.)

Cauliflower Happiness + 3 Recipes

Chef KimLeave a Comment on Cauliflower Happiness + 3 Recipes

I’m sure the cauliflower farmers are happy with all the new cauliflower products out there (pizza, buffalo tenders, tortillas) and the push to substitute this bland low carbohydrate vegetable for potatoes and rice. But we can be happy as well, because it is easy to prepare and is a nutritional powerhouse boasting high amounts of vitamin C and B6, calcium, magnesium phosphorus and potassium, antioxidants and fiber. All this leads to improving memory, inflammatory response, blood pressure, cardiovascular risk and cancer reduction.

I love it and use it as a base for cream sauces, frozen and added to smoothies, and as the star of a crunchy turmeric salad. If you try these recipes, please leave a comment.

Creamy White Sauce / Gravy 

  • 4 cups cauliflower, separated into florets
  • 1 cup yellow onion
  • 1-3 garlic cloves (how you like it)
  • 1/2 cup cashews
  • 1 cup water
  • 1 cup broth or plant milk
  • 1 T white miso
  • 1 tsp Italian seasoning (or thyme, oregano, marjoram)
  • pinch cayenne or black pepper to taste
  • For Gravy: 1 lb mushrooms, sliced

Add the cauliflower, onion, garlic and water to a pot, bring to a boil and turn heat down to low, cover for 10 minutes until cauliflower is very tender. When done cooking, add the mixture to a blender along with the cashews, broth/milk, miso, and seasonings. Let cool a bit so the heat doesn’t blow the top off the blender. 🙂  Blend for a full minute, scrape down the sides of container and blend for another 30 seconds. It should be thick and creamy.  Use this as a white sauce for noodles, over root vegetables to make a scalloped casserole, in a squash lasagna or to make creamed greens.  For a gravy, slice and saute mushrooms and another cup of chopped onions, and pour this sauce into the pan once the mushrooms have cooked and lost most of their moisture. Use the gravy over grains, cooked with lentils, on top of veggie burgers or as a Rague with kale, chard and collard greens.

Cauliflower Berry Smoothie

  • 1/2 cup frozen cauliflower
  • 1/2 cup frozen strawberries
  • 1/2 cup frozen blueberries
  • 1-2 cups spinach
  • 1 cup nut or oat milk
  • add in to your taste, some cinnamon & ginger, or maca & cacao

Blend everything until thick and smooth. Drink Up!

Turmeric Cauliflower Salad 

  • 4-5 cups cauliflower florets in bite size pieces
  • 2 T red onion, chopped
  • 1 rib celery, chopped
  • 1/2 cup chickpeas (optional)
  • 1/2 cup veganaise
  • 1 1/2 tsp ground turmeric,(more to taste)
  • 1 T rice or cider vinegar
  • 1 tsp Dijon mustard
  • 1/2 tsp black pepper

Break up the florets and add to a mixing bowl along with the onion, celery and chickpeas. In a separate small bowl, whisk together the veganaise, turmeric, vinegar, mustard and pepper. Taste this and see if you’d like more turmeric. Stir this into the cauliflower mixture, tossing to coat everything with the dressing. chill and serve. Keeps for 5 days.

Raspberry Vinaigrette

Chef KimLeave a Comment on Raspberry Vinaigrette
  • 1 ½ cups raspberries
  • 1 T raw apple cider vinegar
  • 1/3 cup water
  • 1 T honey
  • 3 T olive oil
  • 1 clove garlic, peeled
  • 1/2 tsp salt
  • 1 pinch black pepper
  • 1 T fresh basil, minced or 1 tsp dried

 

Blend berries, vinegar and water together and pour through a nut milk bag or sieve to remove most of the little seeds. Combine and whisk in remaining ingredients until emulsified..  Dress salad greens and enjoy. The vinaigrette will keep for about a week, refrigerated.

Creamy Tahini Dressing

Chef KimLeave a Comment on Creamy Tahini Dressing
  • 1/2 c tahini
  • 1/4 c Immune vinegar*
  • 1/3 c raw kraut
  • 2T coconut aminos
  • 1tsp Dijon
  • 2T nutritional yeast
  • 1tsp dill weed
  • 1/2 tsp thyme
  • 1 date, pitted
  • Pinch salt
  • Water if needed

Use a blender to blend everything until smooth and creamy.

This is great dressing for a slaw with cabbage, peppers, spinach and sprouts or tossed with kale and dehydrated to make kale chips.

*immune vinegar is cider vinegar infused with mustard seed, horseradish, peppers, ginger and turmeric. Substitute plain cider vinegar if you don’t have Immune vinegar.

Sprouts – Two Salads

Chef KimLeave a Comment on Sprouts – Two Salads

Sprouts are filled with vitamins, minerals and proteins and chlorophyll all necessary nutrients for building our red and white blood cells and easing inflammation.

Activated Almond Salad

  • 1 cup almonds, soaked 4-8 hours (sub sunflower or pumpkin seeds)
  • 1 Zucchini
  • 1 carrot, shredded
  • 1/4 cup red onion, diced
  • 1/2 cup celery, diced
  • 1/4 cup fermented pickle, diced
  • 3 T lemon juice
  • 1 T honey or maple syrup
  • 1 tsp dijon mustard
  • 2 T fresh dill weed or 1/2 T dry
  • 1/2 tsp salt
  • Lettuce or cabbage leaves

Add almonds or seeds to a food processor and pulse to break up into a flaky texture. Add chopped zucchini and pulse a couple times to chop and mix with the almonds.  Place this mixture into a mixing bowl. Add the chopped celery, diced onion, shredded carrot and chopped pickle. In a small cup or bowl, whisk together the lemon juice, honey or maple syrup and mustard. Stir in the dill and sea salt. Pour this dressing over the nut and vegetable mixture and stir well to incorporate and coat everything with dressing, Scoop this mixture onto lettuce or cabbage leaves or onto a slice of your favorite bread.

Crunchy Super Sprout Salad

  • 3 cups pea shoots or sunflower microgreens, chopped
  • 2 cups leafy green sprouts (salad mix, clover, alfalfa)
  • 1 red or yellow bell pepper, diced
  • 1 cup shredded cabbage or slaw mix
  • 1 carrot, shredded
  • oranges
  • 1 cup crunchy sprouts (mung bean, lentils, adzuki bean)

Combine all salad ingredients and toss with your favorite dressing or drizzle with the citrus vinaigrette below :

  • ¼ c orange or lemon juice
  • 2 T olive oil
  • 1 T honey
  • 1/2 tsp dijon
  • 1 tsp dried dill, oregano, basil or your favorite herb blend
  •  

Asian Collard Salad

Chef KimLeave a Comment on Asian Collard Salad

I had a great salad yesterday, that was so easy to make. I wanted to share it with you because collard greens are probably one of the least used raw greens. I love them especially as wraps for slaws, quinoa salad and avocados (that was my lunch today).

For a single serving:

4 collard leaves or more, cut off stem and into bite size pieces

1 apple, chopped

1 tangerine or orange, sectioned

Place all of these in a single salad bowel. Toss with Carrot-Ginger Dressing.

No Oil Dressing:

1 carrot cleaned and chopped

1 inch slice of ginger, peeled, and minced

2 Tbs rice or cider vinegar

4 Tbs pure water

1 Tbs Braggs aminos

Place all dressing ingredients into a blender and blend well. The carrot will not get completely smooth. Toss with salad and enjoy the wonderful flavors of sweet and spicy!