The Three Ingredient Salad :: Roasted Fennel & Orange Salad

We finally got some much needed rain in Los Angeles this weekend.  Even though it was only for a measly two days, it wreaked some havoc in my neighborhood with the power going out for a bit, and some trees getting knocked over from the winds.   I saw people decked out in their down coats and boots...I may have heard some snickers from east coasters...

I know spring is around the corner and the sun is already coming back out here, but when I saw this recipe from Molly Steven's cookbook All About Roasting introduced on Food52,  I knew that I had to make it.  It only requires three ingredients that I happened to have all on hand, and I love the combination of fruit in savory dishes.  The citrus is a perfect complement to the red onion and fennel and when everything is roasted together, it creates a perfect harmony of flavor that makes me think of warm meals by the fire on cold nights. And the best part - it's so easy!

Black Quinoa Salad with Lemon Avocado & Pistachios

I had a huge bunch of beet greens that I wanted to use when I saw the recipe that came along with our CSA produce box, a Black Quinoa Salad with Lemon, Avocado and Pistachios by Deborah Madison and I immediately decided I would try out the recipe.  I know that lots of good things have been said about quinoa already, but it is an especially good carb for diabetics since it is digested very slowly in the body and won't spike your blood sugar.

I had never cooked with black quinoa before this so I never realized that black quinoa is much crunchier than other quinoa.  At first I thought maybe I misjudged the cooking time!  It makes for an interesting texture and the color adds aesthetic interest, but I think if I were to make this again, I'd mix the black quinoa with some of the other quinoas...it's just a little too crunchy for my personal taste.

However, the dish itself was beautiful and very easy to throw together.  I loved the dressing and it went perfectly well with all the herbs mixed into the salad.

Quick Carrot & Enoki Salad

I've never been a huge lover of carrots growing up.  Sure I could eat the baby carrot here and there or have it as part of another dish, but I would never choose to seek out a carrot dish unless it was carrot cake (Hmm maybe that's why my eyesight is so terrible...)  But since we started juicing and we made our first carrot juice, I finally understood the appeal of carrots.  I suddenly crave the sweet crunchy goodness of raw carrots from time to time and this quick and easy side salad is the perfect solution.

This two ingredient salad only takes a few minutes to prepare (especially if you own a mandolin), keeps well in the fridge and tastes great chilled - so perfect now that the days are becoming warmer. 

Arugula & Walnut Pesto with Summer Squash

I've always had a thing for Arugula.  There's something I find really attractive about that very distinctive aromatic flavor, but maybe it's not for everyone because apparently Cy does not find arugula very tasty.  

Which is really unfortunate because like most other dark green leafy vegetables, it's packed with amazing nutrition like Chlorophyll, and is best eaten raw (or a cooking time of within 5min or so).  

Here's the science tidbit- Chlorophyll has a biochemical structure just like red blood cells, except it has a Magnesium center versus an Iron one.  When you cook arugula (or any other green veggie), the Magnesium center is replaced by Hydrogen, turning the bright green color into a dull one (So interesting isn't it!?) The loss of Chlorophyll means you're losing out on all of its possible anti-cancer properties. The wholefoods site actually has a great article source list here.  

As much as Cy does not like arugula however, he really enjoyed the arugula pesto.  So this dish might be a great way to get the benefits of raw arugula, even for the non-arugula lover.  And the fact that it's with a "pasta" that's completely carb-free?  Only an added plus.  It's really perfectly refreshing for a hot summer day like the ones we've been having lately.

I used walnuts in the pesto, but you can always replace them with other types of nuts (pine nuts, almonds, etc).  Whatever works for you!

Freeze any leftover pesto in ice trays and save them for another day ;)

Quinoa Salad with Almonds and Zucchini

Small round zucchinis and yellow bell peppers were more goodies from the produce box I mentioned earlier this week.  I wanted a quick salad I could keep in the fridge for whenever I didn't feel like cooking, and this quinoa salad was the answer.  Fast, easy, versatile, delicious, and healthy - what more could you ask for?!  

AND...I was very excited to serve it off of one of the glass plates I made in the glass fusing class a friend convinced me to try out.  As frustrating as cutting glass can be, I have to admit it's pretty fun to be able to eat off of a plate you've made yourself :)  This shot is from my instagram account.

Umbrian Lentils with Oven-dried Tomatoes and Gorgonzola

This is another one from the beautiful vegetarian cookbook Plenty.  I really love the fact that the recipe asks you to oven-dry the tomatoes. Rather than those jarred sun-dried tomatoes that tends to come packed in oil, this way tends to be less caloric and you can even control the amount of dryness.  I love that semi-dried state of the tomatoes that embraces both the flavor intensity of sun-dried tomatoes and the juiciness of a fresh ripe tomato.

And speaking of tomatoes, my mother continues to store her tomatoes in the fridge even though I've told her that tomatoes lose their flavor when they're stored at cold temperatures.  She refuses to believe me.  So if you are like my mother and prefer to keep your tomatoes in the fridge, then at least try to bring them back to room temperature before you use them.  This will help bring back some of that lost flavor.  

It's a well researched fact that tomatoes don't like to be stored in the cold, and now there is further research saying that the nutritional values of a tomato may be increased when they are cooked. Apparently, the amount of lycopene and antioxidants increase dramatically as the tomatoes are heated.  And it is now common knowledge that lycopene is one of the single most effective "oxygen-quenchers".  Their incredible ability to devour free-radicals in our bodies make them an important part of our diet. You can read more about this research here 

Warm glass noodles and edamame

I had a bag of frozen edamame on hand that I was debating what to do with, and I came across this wonderful recipe in the cookbook Plenty.  I'm guessing that most people associate edamame with what's generally served at japanese izakayas(pubs) - the one where you have to pop it out of the shell to eat, but edamame, with all of it's omega 3 and vitamin A goodness, can be great incorporated into other dishes too.

This Warm glass noodles and edamame dish is originally vegetarian (not to mention gluten-free), but I added some chicken to it, so that I can up the protein level and make it into a more substantial main dish. Whether with or without any meat in it, the dish has some amazing flavors.  And as Cy would attest, it's really difficult to stop after just one bowl!

Warm glass noodles and edamame
adapted from Plenty
Serves 4


Ingredients:

7oz...glass noodles
2tbsp..sunflower oil
3.........garlic cloves, crushed
2.5c....shelled,cooked edamame
3.........green onions (thinly sliced)
1.........fresh red chile, finely chopped
3tbsp...chopped cilantro
3tbsp...fresh mint, shredded
3tbsp...sesame seeds, toasted
1lb......chicken breast or thighs, cooked

(for sauce)
2tbsp...grated fresh ginger
juices of 4 limes
3tbsp...peanut oil
2tbsp...sugar (or you can use some Mirin)
2tsp.....tamarind pulp or paste (optional)
2tsp.....tamari (I was out so I substituted with soy sauce)
1tsp.....salt

Directions:

1) Soak noodles in hot water for 5min or until soft.  (don't let them get soggy!) Drain, and dry.

2) Make the sauce by whisking all sauce ingredients in a bowl.

3) Heat sunflower oil in large pan and add garlic.  When it turns golden, pan from heat and add noodles and sauce and gently stir together.

4) Add most of the edamame and onions, chile, cilantro, and mint.  Add in the cooked chicken here if you would like.  Stir everything together and return pan to heat until just warmed through.  Season with salt and pepper.

5)  Pile on platter and scatter remaining edamame and sesame seeds.  Garnish with cilantro leaves and ENJOY!

Warm Rainbow Chard Salad with Cannellini Beans

Had I known as a child, the existence of Rainbow Chard, I think I may have taken more interest in vegetables.  It's vegetable eye candy! I love the variety of vibrant colors.  And though I realize that Rainbow Chard is not really one plant (how cool would that be?), but rather a mixture of different colored varieties of Swiss Chard, it's still a fun vegetable to cook with.

Not to mention, it's another one of those super veggies with chock full of nutrients.  And even more exciting, is the fact that some animal studies show that syringic acid, one of chard's flavonoids, has the ability to inhibit activity of an enzyme called alpha-glucosidase. Alpha-glucosidase is an enzyme used to break down carbohydrates into simple sugars. When this enzyme gets inhibited, fewer carbs get broken down and blood sugar is able to stay more steady. This blood sugar-steadying process seems to be particularly true following a meal. Which means Chard should be in every Diabetic's...actually everyone's diet!

It doesn't end there, extracts of chard have also been studied for their effect on pancreatic cells.  And it seems that chard extract can help pancreatic cells to regenerate and continue producing insulin.

If you'd like, you can read more about it here.

Now my only question is, why haven't I been eating more Chard!


Now this following recipe was given to me by a friend.  She brought it over to one of our dinners one night and I couldn't get enough.  So I had to ask her for the recipe, which she has generously provided.  I hope everyone has an opportunity to make it because it's really a delicious way to enjoy Chard.

Rainbow Chard with Cannellini Beans
Serves 2-4

Ingredients:

1.5-2lbs....Rainbow Chard (or regular chard, or kale)
1 small onion, finely diced
1.5tbsp.....Olive oil
2 plump garlic cloves, finely diced
1pinch.....Red pepper flakes
2tbsp........Rosemary leaves, chopped
1/2cup......Dry white wine*I used Masala since I was out of white wine
juice of 1/2 lemon
1.5cups.....cooked cannellini beans (or Great northern) *don't forget to rinse well if canned!
Freshly grated Parmesan

Directions:

1)  Wash and chop Chard into pieces (including the stems).  Simmer Chard (or Kale) in large salted pot of water until just tender.  Approximately 8min.  **Consistency is important! You want the greens to be just tender but still maintain a little crispiness, so check often.

2) Drain the greens, flash with cold water and put aside.

3) In a large pan, heat olive oil, and cook onions with the garlic, red pepper flakes, and rosemary leaves until transparent - approximately 3min. Then add the white wine and reduce until it's a little syrupy.

4) Add the beans and heat through.  Add salt and pepper to taste.  Finish with some lemon juice.

5) When serving, pour the beans into a dish and top with the greens.  Sprinkle with some shaved or grated Parmesan and ENJOY! (Serve warm or at room temperature)

Cy's Broccoli Salad

We often make a big batch of Cy's favorite Broccoli Salad to have during the week.  I think this has pretty much become his trademark salad and he often makes it for potlucks and dinners.  It's simple, healthy, and makes a great lunch during the week...another one of those versatile recipes that can be altered with what you have on hand.

I've always liked broccoli, but I've tended to dismiss it as an "ordinary" vegetable.  Nothing as exciting as say an artichoke?   But did you know that Broccoli has amazing beneficial qualities for your health?  

Like other cruciferous veggies, when you chew broccoli, isothiocyanates are produced.  This byproduct can help eliminate carcinogens in your body before they can cause genetic damage.  Not only this, Broccoli also produces sulforaphane, which has been shown to help repair damage to your blood vessels caused by hypoglycemia...so important for diabetics!  I'm sorry the nerdy science major in me tends to get very excited over information like this...if you want to read more, check out this article.

It's best not to overcook broccoli and lose it's amazing nutritional value, so this salad is the perfect way to get your dose of broccoli. 

Cy's Broccoli Salad

Ingredients (Serves 4):

Broccoli...2-3 small bunches

Grape Tomatoes....1 cup

Basil...a handful

Chopped Nuts...1/2 cup  **I used pecans, but you can use almonds, walnuts, whatever floats your boat!

Dijon Mustard...1 tsp

Honey...1 tbsp

Olive Oil...1/4 cup

White Wine Vinegar...4 tbsp

Lemon Juice...4 tbsp

Salt & Pepper...to taste

Directions:

1.   Toast Nuts.

2.   Mix Mustard, Honey, Vinegar, and Lemon Juice.  Stream in Oil, whisking constantly. 

3.   Add Salt & Pepper to taste.  Set dressing aside.

4.   Wash and chop Broccoli (including stems) into small bite size pieces.

5.  Halve grape or cherry tomatoes.

6.  Chiffonade (fancy way of saying chop) the basil. 

7.  Toss broccoli, basil, nuts, and tomato mix into the bowl with the dressing.  Toss and let sit in the fridge for at least   30min.

Made some Pork Katsu Curry with shredded lettuce - less carbs than rice;)

Roasted Pepper and Quinoa Verrines with Avocado Cream

This recipe comes from one of my favorite food blogs Tartelette.  Her site is beautiful and always inspires me to bake.  This particular dish is one of my favorites on her blog even though it is not one of her amazing desserts.  Though its not sweet, the dish LOOKS like dessert - so it's right up my alley ;)

There seems to be a misconception that quinoa is a grain, but it is actually a seed and what they call a pseudocereal.  Like a grain, the numbers read high in carbs, but it is a complex carb with a low glycemic index.  It's packed with enough essential amino acids and nutrients that will benefit diabetics, even with the high carb reading.  Just everything in moderation.

 In Cy's case, I feel that this makes for part of a great post work-out dinner.  He has a tendency to go very hypoglycemic after meals after his workouts, so quinoa is a good balance.

Not only that, but the dish is pretty enough to serve for company as a side or appetizer.  It's good for everyone!

Golden Beet Salad

We are very lucky to have a local farmer's market very close to our place.  It always feels good to be able to pick up fresh organic fruits and veggies.  Cy loves beets so we tend to include them in our grocery list fairly often.  I personally like the red ones but they seem to scare Cy (especially when visiting the ahem, you know where).  

Whenever I come home with beets I try to immediately cut off the leaves (for later use) and throw the roots in the oven to roast so that I can use them during the week.

Add water, cover with foil, and roast about an hour
at 350F in the oven

....and voile! the peels come off easily

This time I made a simple salad using red onions and some of the apple mint growing on my balcony.  The tart vinegar really brings out the sweetness of the beets.  It's like nature's candy!

This is just one of those things that I throw together so there is no formal recipe.  Everything is fairly approximate and flexible.  I think you can throw some orange slice in there if you felt like it, use shallots instead of red onions...it's great because you can adjust according to what you have on hand.

Golden Beet Salad

Ingredients:
(Serves 4)

A bunch of Golden Beets...approx 6

White Wine or Sherry Vinegar...2-3tbsp
Extra Virgin Olive Oil...2-3tbsp

Minced Red Onions or shallots....1/2c 

Mint Leaves...8-10 leaves

Salt & Pepper...to taste

feta or goat cheese..optional

Directions.

1)  Preheat oven to 350-400F.

2) Cut off stems off the beets, give them a good rinse and place them in a baking pan filled with just enough water so that it covers the bottom of the pan.

3) Cover with foil and roast for approximately an hour.  Pull out of the oven and let it cool until ready to handle.

4)  Once cool, the skin of the beets should come off pretty easily.  (sometimes it helps to do this under running water)

5)  Slice Beets and toss with vinegar, oil, onions, mint and cheese.  Add salt and pepper to taste and ENJOY!

**You can just prep the beets ahead of time (steps 1-4) and keep them in the fridge for up to a few days until you're ready to use for the salad, or whatever else you feel like making.