Green Pickled Salad

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Green Pickled Salad

Ingredients

Salad

1 large green bell pepper, sliced

2 tsp granulated cane sugar

1 tsp salt

2/3 Cup (160 mL) cider or rice vinegar

2 Cups (500 mL) sugar snap peas

12 thick asparagus spears

8 Cups large pieces of lettuce of choice

2 Cups (500 mL) cooked or canned navy beans

1 English cucumber, chopped

¼ Cup (60 mL) unsalted shelled pistachios, chopped

Dressing

3 Tbsp. extra-virgin olive or avocado oil

Juice of 1 lime

1 small ripe avocado

½ Cup (125 mL) basil

½ Cup (125 mL) parsley

2 green onions, chopped

2 garlic cloves, minced

½ tsp salt

Instructions

In large wide-mouth jar or bowl, place green pepper slices. In separate bowl, place sugar and salt and add 2/3 Cup (160 mL) boiled water; stir until sugar and salt are dissolved. Stir in cider vinegar. Let cool for a few minutes and then add this mixture to peppers. Cover and chill for at least 2 hours or up to several days.

Half-fill medium saucepan with salted water and bring to a boil. Add snap peas and boil for 1 minute. Drain and transfer peas to bowl of ice water to halt cooking.

Working with 1 asparagus spear at a time, use vegetable peeler to shave spears into long, thin shavings.

To make dressing, in blender container, place olive oil, 2 Tbsp. water, lime juice, avocado, basil, parsley, green onions, garlic, and salt, and blend until smooth. Add more water, 1 Tbsp. at a time, if needed to help with blending and to reach a desired smooth consistency.

To assemble salad, divide lettuce among serving plates or large bowls. Top with beans, pickled green peppers, cucumber, peas, and asparagus. Add dollops of dressing and scatter with pistachios.

Serves 4

What I Eat for bigFou - 2020

Green Lentil Salad

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Green Lentil Salad

Ingredients

¼ Cup (60 mL) finely chopped parsley

1 garlic clove, grated

1 shallot, minced

1 Tbsp. vinegar

2 Tbsp. grapeseed oil

2 Cups (500 mL) cooked green lentils

2 Cups (500 mL) spinach leaves

2 medium carrots, shredded

2 medium celery stalks, sliced thinly

1 red bell pepper, diced

Instructions

In small bowl, combine parsley, garlic, shallot, vinegar and oil. Stir until well combined.

In large serving bowl. Combine all remaining ingredients. Add dressing and toss to coat. Serve immediately.

How to cook lentils: Bring 2 Cups (500 mL) water to a boil. Add 1 Cup (250 mL) dried green lentils, turn down heat and simmer for 25 or 30 minutes. Do not add salt as it will toughen lentils. Drain and allow to cool.

What I Eat for bigFou - 2020

Coleslaw with Miso-Ginger Dressing

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Coleslaw with Miso-Ginger Dressing

Ingredients

¼ Cup rice vinegar

3 Tbs. white miso

1 Tbs. mayonnaise

1 Tbs. fresh lemon juice

1 teaspoon fresh ginger, finely grated

1 pinch sugar or maple syrup

¾ Cup grapeseed oil or other vegetable oil

Salt & freshly ground black pepper

½ small green cabbage, shredded

½ small red cabbage, shredded

4 medium carrots, shredded

4 radishes, shredded

3 large scallions, white and light green parts only, chopped

Directions

In a food processor, combine the rice vinegar, miso, mayonnaise, lemon juice, ginger and sugar and process until completely smooth. With the machine on, add the grapeseed oil in a slow and steady stream. Season the dressing with salt and pepper. Pour ½ Cup of the dressing into a large bowl and refrigerate the rest for another use.

 Add the green and red cabbage, carrots, radishes and scallions to the bowl and toss to coat thoroughly with the dressing. Serve slightly chilled or at room temperature.

What I Eat for bigFou - 2020

Brussels Sprout Coleslaw

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Brussels Sprout Coleslaw

Ingredients

10 Brussels sprouts, thinly sliced

1 apple chopped cut in matchsticks shape

2 sticks celery sliced

½ cup raisins

½ cup walnuts chopped

Dressing

1 ½ Tbs olive oil + a few drops of liquid smoke flavor is desired

1 clove garlic finely chopped

1 tsp fennel seeds

1 tsp honey

1 tsp Dijon mustard

1 Tbs apple cider vinegar

Pinch sea salt

Instructions

Slice Brussels sprouts and celery into a medium bowl.

Slice the apple into matchsticks, and add to the bowl.

Turn the heat to low, and add the garlic and fennel seeds to oil. Cook for 1 minute. Remove from heat. Keep stirring the garlic and fennel seeds so they don’t burn.

Add mustard, honey, apple cider vinegar and apple cider, a pinch of sea salt, and whisk to combine all ingredients. Reserve.

Add raisins, and walnuts to the bowl with the Brussels sprouts. Add dressing. Stir to combine.

What I Eat for bigFou - 2020

Bell Pepper, Olive, and Arugula Salsa

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Bell Pepper, Olive, and Arugula Salsa

Ingredients

1 ½ Tbs. olive oil

1 tsp fennel seeds, coarsely crushed

2 small bell peppers (1 red and 1 yellow), diced

16 pitted Kalamata olives, chopped

½ Cup packed baby arugula, chopped

Instructions

Heat oil and fennel seeds in large nonstick skillet over medium heat 1 minute, stirring occasionally. Add bell peppers. Sauté until peppers just begin to soften.

Scrape bell peppers and oil into medium bowl. Mix in olives. Season with salt and pepper, if desired. Let stand 1 to 2 minutes for flavors to meld, stirring occasionally. Add arugula, and toss until arugula is slightly wilted.

What I Eat for bigFou - 2020

Apple, spinash & blueberry salad

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Apple, Spinach & Blueberry Salad

Ingredients

1 cup fresh blueberries

¼ cup olive oil

1 teaspoon maple syrup

½ inch grated fresh ginger

½ lime juice

1 tsp Dijon mustard

¼ tsp salt

4 cups baby spinach

1 green apple cored and thinly sliced

1/3 cup pecan halves, toasted

2 celery branches cut into matchstick

Instructions

In a blender, combine ½ cup of blueberries, oil, maple syrup, ginger, lime juice, mustard and salt: blend until smooth. Divide spinach into 4 bowls top with apple slices, celery, blueberries and pecan. Blend dressing again and spoon over salad.

What I Eat for bigFou - 2020

Spicy Black Bean Mango Salad

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Spicy Black Bean Mango Salad

1 large mango chopped in cubes

1 can rinsed black beans

1 red bell pepper chopped

1 bundle of fresh cilantro

1 green onion

Dressing

1 Tbsp. olive oil

2 Tbsp. Braggs Soy Sauce or Tamari Sauce

¼ cup lime juice

¼ teaspoon dry chili

Sea salt to taste

What I Eat for BigFou 2019

Quinoa Tabbouleh

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Quinoa Tabbouleh

1 bunch fresh parsley chopped (can be replaced with cilantro)

1 bunch fresh mint chopped

1 green onion chopped

1 tomato diced

½ cup cooked quinoa

Dressing

2 Tbsp olive oil

1/8 cup lemon juice (or more to taste)

1 garlic clove minced

Instructions

Mix all ingredients togethe. Enjoy!)

What I Eat for bigFou - 2019

Kale Salad with Green Apple and Tamari Roasted Almonds

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Kale Salad with Green Apple and Tamari Roasted Almonds

1 bunch of kale (about 8-10 leafy stems)

1 juice of one lime

1 diced green apple

1 Tbsp. fresh ginger

1 green onion chopped

¼ cup almonds or seeds.

1 Tbsp. Tamari

2 Tbsp. olive oil

Sea salt to taste

Instructions 

Place ¼ cup of nuts in a bowl and mix/cover with tamari. Spread on a parchment paper lined baking sheet in 350 oven until roasted (about 5-7 minutes).

Massage the kale with the lime juice until softened.   

Mix in all the other ingredients.   

What I Eat for bigFou - 2019

Green Apple and Red Cabbage Slaw

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Green Apple and Red Cabbage Slaw

Ingredients

3 cups grated red cabbage

1 orange bell pepper, sliced

1 Granny Smith apple cut into match sticks

1 cup cilantro leaves, chopped

Juice of ¼ of an orange

2 Tbsp apple cider vinegar

1 tsp maple syrup

2 tsp Dijon mustard

2 tsp olive oil

Instructions

Toss together cabbage, bell pepper, apple and cilantro.

Whisk together remaining ingredients in small bowl. Pour dressing into salad mixture and toss.

Serve.

What I Eat for bigFou - 2019

Beet Lentil Quinoa Salad

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Ingredients

Salad ingredients

• 4 medium beets + 1 tsp olive oil

• ¾ cup green lentils

• ¾ cup quinoa

• 4 cups arugula

• 1 sliced avocado

• 1/3 cup sliced mint or dill

• ½ cup crumbled feta

• ¼ cup unsalted roasted pumpkin seeds

• ¼ cup dried cranberries

Dressing ingredients

• 1 medium carrot, peeled and chopped

• 2 Tbsp olive oil

• 2 Tbsp white wine vinegar

• 2 Tbsp Miso 

• 1 Tbsp grated ginger

• 1 tsp toasted sesame oil

Directions

1. Heat oven to 400F.

2. Wash the beets and chop into 1 inch cubes. Massage the beets with 1 tsp olive oil and bake until tender about 30 minutes. Remove and let cool. Once cooked, cut them in smaller bites if you prefer.

3. Meanwhile cook the lentils as package instruction and do the same for the quinoa.

Dressing

In a stick blender container or regular blender place all the ingredients except water and mix to desired consistency adding water as you go along.

To serve

Divide arugula among plates and top with lentils, quinoa, avocado, mint, beets, feta, pumpkin seeds, and dried cranberries. Top with carrot dressing.

Shredded Carrot Salad

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Ingredients

4 large carrots

1 Tbsp. apple cider vinegar

1 Tbsp. lemon juice

2 Tbsp. extra virgin olive oil

½ inch of grated ginger

1/4 cup fresh parsley, chopped

1/4 cup dried cranberries (optional)

1/4 cup raw pumpkin seeds (optional)

Directions

Shred/grate carrots by hand with a food grater or in a food processor.

In a large bowl, combine apple cider vinegar, lemon juice, and extra virgin olive oil, along with grated ginger. Mix together with carrots. 

What I Eat for bigFou 2020