Thai Crunch SaladThai Crunch (Courtesy of Happy Herbivore Light & Lean)

Single serving

Gluten-free, Quick, Budget, Single Serving

4 c napa cabbage, red cabbage, or lettuce (or a combination)

1 carrot, julienned

2 green onions, sliced

¼ – ½ c edamame

½ cucumber, sliced or diced

Thai Peanut Dressing

crushed peanuts (optional garnish)

cilantro (optional)

lime wedges (garnish)

Toss cabbage/lettuce, carrot, green onions, edamame, and cucumber together in a salad bowl, then top with Thai Peanut Dressing, crushed peanuts, and cilantro (if using), and garnish with a lime wedge. (I also love squeezing fresh lime juice over the salad.)

Chef’s Note: For a soy-free version, substitute chickpeas for the edamame.

Per Serving

Calories     . . . . . . . . . . . . . . 300

Fat. .     . . . . . . . . . . . . . . . . 11.7g

Carbs     . . . . . . . . . . . . . . . 39.4g

Fiber. .     . . . . . . . . . . . . . . 13.7g

Sugars. .     . . . . . . . . . . . . . 16.3g

Fat. .     . . . . . . . . . . . . . . . . 17.3g

WW Points. . . . . . . . . . . . .     . 6

 

 

Thai Peanut Dressing

Makes ¼ cup

Gluten-free, Quick, Budget, Pantry

Creamy, delicious—here’s a lower fat and lower calorie DIY peanut sauce.

1 tbsp smooth peanut butter

1 tbsp warm water

1 tbsp sweet red chili sauce

juice of 1 lime wedge

2 tsp low-sodium soy sauce or gluten-free tamari

1 ¼ tsp rice vinegar

garlic powder

ground ginger

1–2 drops Asian hot sauce (e.g., Sriracha)

1 tbsp nondairy milk

In a small, microwave-safe bowl, add peanut butter with water, chili sauce, lime juice, soy sauce or tamari, rice vinegar, a few dashes of garlic powder and ground ginger, plus hot sauce. Microwave for 10–20 seconds (so peanut butter is melty), whisk into a sauce, and then whisk in nondairy milk. Taste, adding more hot sauce as desired.

Chef’s Note: For a richer sauce, substitute coconut milk for the nondairy.

Per Serving

Thai Peanut Dressing (1 tbsp)

Calories . . . . . . . . . . . . . 19

Fat. . . . . . . . . . . . . .     .1.4g

Carbs . . . . . . . . . . . . . . 3g

Sugars. . . . . . . . . . . . . . 0g

Fiber. . . . . . . . . . . . . . .     0g

Protein. . . . . . . . . . .0.9g

WW Points. . . . . . . . . . . . . 1

If you want learn more about Lindsay S. Nixon, find more plant-strong recipes, read her blog, and sign-up for her GetMealPlans and newsletters, the website is:  www.happyherbivore.com 

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Kale Salad with Apple and Gorgonzola

Prep Time:  20 minutes      4 Servings

Courtesy of: http://www.crabtreehealthyliving.com

Photo Courtesy of: www.foodgawker.com

 

Ingredients:

  • 1 large bunch of kale of your choice (I prefer Red Kale): 16-20 leaves, 12″ long
  • 1/2 tsp sea salt
  • 1/3 sunflower seeds, (or pecans) toasted (you can do this in a dry skillet while preparing the rest of the salad)
  • 1/4 cup diced red onion
  • 1/4 cup craisins (if you don’t have craisins, raisins are good too!)
  • 1 apple diced (I’ve made this with diced fresh pears!)
  • 2 TB olive oil
  • 2 TB unfiltered Apple Cider Vinegar
  • 1/3 cup gorgonzola cheese, crumbled (or try feta cheese, or skip the cheese all together!)

 

Directions:

  1. Tear leaves away from stems and tear leaves into small pieces.  Spin or pat dry.
  2. Place kale in a large bowl.  Add salt and massage into kale with your hands for 2 minutes.  This breaks down the fibers, tenderizing and making the kale more digestible. The volume of kale should reduce by about 1/3.
  3. Place kale in a fresh bowl, discarding any leftover liquid.
  4. Stir in the onions, craisins (or raisins), apple (or pear) and toasted sunflower seeds (or pecans) into the kale.
  5. Add the oil and apple cider vinegar and toss.  Adjust seasoning by adding more salt and/or vinegar if necessary.
  6. Toss in cheese (if using).

Ummmm, not sure about Kale? This is a yummy salad that even my non-kale eaters enjoyed!  It keeps well for a few days in the fridge and travels well for “brown bag” lunches.

 

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Harvest Minestrone With Quinoa & Kale Recipe

The recipe is a yummy nourishing, thick vegetable/bean soup.  It is super easy to make, is good for more than one meal and freezes well.  Don’t let the list of ingredients scare you!  All you are doing is chopping the veggies, opening cans and throwing everything in a pot!

Ingredients
  • 1 sweet onion – medium diced
  • 2 celery stalks – medium diced
  • 3 carrots – medium diced
  • 2 tablespoons olive oil – or enough to cover the bottom of the pot
  • 2 cloves garlic – finely chopped
  • 2 cups fresh zucchini – medium diced (about 1 medium or 2 small)
  • 2 cups green beans – cut in 1 inch pieces
  • 1 bell pepper – medium diced
  • 1 28-ounce can crushed tomatoes
  • 2 28-ounce cans of water
  • 1 15-ounce can of cannellini beans (I am going to try it with black beans next time)
  • 1 15-ounce can of chickpeas
  • 1 cup quinoa
  • 2 cups kale – stems removed – a nice alternative try spinach!
  • 1 teaspoon turmeric (or to taste)
  • Pinch of red pepper flakes
  • Salt and pepper to taste
  • Garnish with parmesan to taste – optional
  • Garnish with slivered basil or finely chopped rosemary

Directions:

Place a large stockpot over medium heat and add the onions, carrots and celery. Cook for about 5 minutes or until softened.

Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color.

Add the zucchini and the green beans, season with salt and pepper, add the turmeric, stir and cook for about 3 minutes.

Add the tomatoes and the water, raise heat to high and bring to a boil.

Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes.

Add the quinoa and cover for 15 minutes.

Remove the cover, add the kale and the canned beans (more water if needed) bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender.

Grate in the parmesan, add the basil and serve. (or do this for individual servings).

Resource:  www.mindbodygreen.com