Carrot Apple Coleslaw

Eating coleslaw is a great way to include more cruciferous vegetables like cabbage in your diet.  Cabbage is low in calories, high in calcium and is considered to have cancer preventive benefits.  In this coleslaw recipe I add apples which are high in fiber and help regulate blood sugar, and carrots which are high in the antioxidant beta carotene.  The creamy dressing is made with yogurt and I use honey to sweeten it instead of refined sugar.  I also add toasted walnuts for a nutty taste.  Walnuts are full of antioxidants, good fat and have anti-infammatory benefits.    

Roughly chop 1/2 head of cabbage.

Run 2 apples through a spiral cutter, mandoline or julienne by hand.
Dry on a paper towel.

Grate 3 medium carrots using a cheese grater or julienne by hand.

Combine cabbage, apples and carrots in a large bowl.

In a small bowl whisk together 1/2 cup homemade or good quality mayonnaise,
1/2 cup plain yogurt, 1 Tbsp cider vinegar, 2 tsp dijon mustard, 2 tsp honey,
1/2 tsp sea salt and 1/2 tsp black pepper.

Toss the dressing with the cabbage, apples and carrots.

Lightly toast 1/2 cup of chopped walnuts over medium-low heat.

Add cooled walnuts to coleslaw and mix well.

Enjoy!

Roasted Pumpkin and Quinoa Salad

This beautiful salad features one of fall's best super foods, the pumpkin.  I was inspired by the cute little pie pumpkins  I have been seeing at all the supermarkets and stands.    My original plan was to include roasted and salted pepitas in the salad, but when I cut open the pumpkin I changed my mind.  I decided to roast the seeds from the pumpkin I was cutting and put them in the salad instead.  In hindsight I think the store bought pepitas are a better choice only because the have a better crunch.  However I will still roast the seeds for snacking the next time I make this, since I ate almost half of them anyway while I was preparing the salad.

Start with one small pie or sugar pumpkin.

Cut out the stem and cut the pumpkin in half.
Scrape out the seeds and stringy stuff.
Set the seeds aside for roasting.

Cut off the peel from the pumpkin.

Cube the pumpkin.

Toss the pumpkin with 2 Tbsp olive oil, 1 tsp sea salt,
1 tsp cumin, 1 tsp paprika and 1/4 tsp cayenne.
Roast in the oven at 400 for 1 hour, stirring every 20 minutes.

Separate the seeds and rinse well.
Dry them with paper towels.

Toss the seeds with 1 tsp melted butter, 1/4 tsp sea salt and 1/4 tsp black pepper
Put them in the oven with the pumpkin for 15 minutes, stirring every 5 minutes.

While the pumpkin and seeds are roasting, place 1/2 cup red quinoa
and 1 cup water in a saucepan with a pinch of salt and bring to a boil.
Reduce to a simmer, cover and cook until all the water is absorbed, about 10-15 minutes.
Set aside and allow to cool.

Snack on the toasted pumpkin seeds. 

When pumpkin is done roasting, set it aside and let it cool.
It can be added to the salad warm, not hot, or at room temperature.

Start with 6 cups of chopped organic spinach.

Add the cooked quinoa.

Add the roasted pumpkin.

Add 1/2 cup dried cranberries.

Add 2 oz. crumbled goat cheese, optional.

Here I added the roasted pumpkin seeds but I recommend using
1/2 cup of roasted and salted store bought pepitas instead.  Your call.
For dressing mix 3 Tbsp olive oil, 1 Tbsp cider vinegar, 1 tsp dijon, 1 tsp honey
and 1/4 tsp sea salt in a jar and shake well.  Add to salad and toss well.

Enjoy!

North Shore Chicken Salad

This is a wonderful recipe from my mom.  It is very nutritious and simple to make.  

If you don't have the time to cook the wild rice yourself, you can use canned.  

I believe the brand I have used in the past is Canoe, and it was good.  

This recipe serves 6 generously as an entree.  

You can also omit the chicken and serve it as a side dish.  

Garnish with lettuce leaves.

Rinse 1 1/2 cups of wild rice well.

Add the rice to 6 cups of boiling salted water.
Stir and return to a boil.  Turn heat to low and cover.
Let simmer for 45 minutes or until done.

Drain rice and cool.

Place 2 cloves of garlic minced, 1 Tbsp Dijon mustard, 1/2 tsp salt, 1/4 tsp honey,
1/4 tsp pepper and 1/4 cup rice vinegar in a small food processor and blend well.

Slowly add 1/3 cup olive oil to the food processor and blend.

Toss the cooled wild rice with the juice of half a lemon.

Add 1 red pepper diced, 4 green onions diced, 3 oz. snow peas cut into 1" pieces
and 2 boneless skinless chicken breasts cooked and cubed.

Toss with dressing, cover and refrigerate for 2-4 hours.

Add 1-2 avocados chopped and 1 cup of toasted pecan halves.
Toss gently.

Enjoy!

Red Skin Potato Salad

What is a summer picnic or barbecue without a potato salad?  It is an American classic.  My daughter's end of the season softball party is tomorrow night, and each family is bringing something to share.  The potato salad I am bringing is easy to make with just a few simple ingredients.  I recommend using organic vegetables if possible.  I tripled the recipe for the large group of softball families.  If you are following the SCD or cannot eat potatoes, try substituting cooked cauliflower.

Wash 3 pounds of small redskin potatoes.

Place potatoes in a stock pot and cover with water.  Add 1/4 tsp salt and bring to a boil.

Boil the potatoes until they are tender and will slide off a knife when pierced,
 about 45 minutes.

Drain the potatoes and break up into pieces in a large bowl.
Add 2 cups chopped celery, 2-3 bunches green onion diced, 1 cup of  homemade or good quality real mayonnaise, 2 tsp. dill, 2 tsp. celery seed, 1 1/2 tsp. salt and 
1 tsp. black pepper and mix well.
Refrigerate until ready to serve.

Enjoy!

Blueberry and Goat Cheese Salad with Warm Honey Walnuts

I received the most amazing organic blueberries with my crop share last week.  

The farm I get my vegetables from also offers a fruit option, 

which includes four different types of fruit through the summer.    

These blueberries are from a farm in New Jersey and are my first fruit delivery.  

They are plump, firm, sweet and perfect in this salad.  

What I love about this dish is that when you add the warm walnuts, 

the goat cheese melts and clings to each ingredient in the bowl.  

It is almost like a goat cheese dressing.  Yum!

Place 6 cups of fresh chopped organic spinach in a salad bowl.

Add 1 pint organic blueberries.

Top with 4 ounces of goat cheese crumbled.

Heat 1 Tablespoon of olive oil in a frying pan and add 1 cup of walnut halves or pieces.
Saute over medium high heat for 3 or 4 minutes or until golden brown.

Add 1 Tablespoon of honey and stir.

Pour warm walnuts with honey over the salad.

Add 1 Tablespoon of olive oil.

Add the juice from 1 lemon and a pinch of sea salt.

Toss well and enjoy!