All posts tagged salad

Roasted Summer Vegetable Salad with Fresh Lemon Dressing

My mother happens to be a fabulous vegan cook, and while I was visiting recently she taught me the following recipe.  I’m so in love with it at the moment that I’m compelled to share it here.

For all my nutrition and health expertise I rarely ever cook (I know, the irony!).  However, this entrée-sized salad is so simple and low-maintenance that even I can do it while juggling kids and my own hungry stomach at the end of the day.  If you’re really in a rush at dinner time, you can roast the vegetables in advance so all you have to do is whip up the dressing and add the mixed greens.  That’s dinner in five minutes, Folks!

From a nutrition and health perspective, we all know vegetables are an excellent source of fiber and all the colors in this salad mean lots of antioxidant and phytonutrient compounds to protect our cells from damage.  You may also be interested to note that vegetables, on average, have around 14% protein.  That means this entrée is not only delicious and beautiful but packed with nutrition.

Servings: 4

Ingredients for salad

4 bell peppers, assorted colors
3 summer squash or zucchini
2 ears of corn
10 Fresh basil leaves, torn (optional)
6 cups mixed greens
Olive oil
Salt and pepper

Ingredients for dressing

Juice from ½ fresh-squeezed lemon
1/3 cup olive oil
1-2 tsp Dijon mustard
Salt and pepper

Directions

  1. Preheat oven to 425 degrees
  2. Chop peppers and summer squash into bite size chunks and corn into  approx. 1” disks
  3. Add chopped veggies into a large bowl and toss with liberal olive oil.  Salt and pepper to taste.
  4. Pour onto rimmed baking sheet and bake for 30 minutes, stirring once at about the ½ way point
  5. Once veggies are done, set aside and cool to room temperature
  6. To make dressing; whisk all ingredients together and add salt and pepper to taste
  7. When you’re ready to serve the salad, divide the mixed greens into large bowls, top with the roasted veggies.  Drizzle over dressing and sprinkle on basil.

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How to Celebrate Salad Month + Memorial Day? Eat Awesome Salads!

Not only is Memorial Day just a few days away but May also happens to be National Salad Month!  I couldn’t have picked a better month to celebrate salads myself, so in honor of beautiful produce everywhere I thought I’d share a few recipes that are not only perfect for a holiday picnic or barbeque, but are packed with phytonutrients.

Springtime Carrot Slaw – This easy vegan take on coleslaw is not only a more colorful play on the traditional version but provides vitamin C, beta-carotene, healthy fat and loads of fiber.  The mix of different cabbages in this recipe also means a broader spectrum of glucosinolate compounds which support detoxification in the liver and may protect against cancer formation.

Strawberry Mint Salad – I cannot get enough strawberries right now, so this simple vegan salad is an excellent excuse to pile my plate high.  The red onions in this recipe contain quercetin, a compound with anti-inflammatory, antioxidant and anti-allergic properties.  The natural oils found in the mint leaves are widely used for digestive conditions such as Irritable Bowel Syndrome (IBS) and indigestion.  Depending on what else you may be eating this holiday weekend, mint may be a nice ingredient to have nearby.

Goat Cheese Creamed Dandelion Greens with Nectarines – I’ve written about the benefits of dandelion greens before, and in this recipe they also provide benefit by acting as a bitter ingredient to stimulate digestive enzymes and support effective digestion.  The pairing of sweet nectarines and goat cheese provides both a great mix of flavors and textures and also makes this salad a bit more substantial as a side-dish.  If you have trouble finding a pure source of stevia, you can always substitute a different sweetener such as maple syrup or ethically sourced honey.

“This nation will remain the land of the free only so long as it is the home of the brave.” -Elmer Davis

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Image by the Bombshell Blueprint