Tag: salad

A Refreshing and Healthy Shaved Spring Salad
Frugal Foodie Friday

A Refreshing and Healthy Shaved Spring Salad

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Here is a tasty, refreshing and incredibly healthy spring salad arriving just in time to put winter in the rearview mirror. This salad is so delicious and it started as a project to “clean” the refrigerator. We used up the vegetables nearing the end of their freshness so we didn’t have to throw them away. The salad is a nice balance of vegetables and fruits so none takes over the bowl and becomes overbearing. This shaved spring salad is a perfect beginning course or side dish. I added chicken and bacon to turn it into an entrée’. And, it has just enough natural sweetness that you might even get the kids to eat it, too.

Jam Packed with Nutrients

Not only is this salad budget-friendly – it rescues veggies at risk of going past their “best life date”. It’s also simple, versatile, full of nutrients and bursting with flavor. Brussels sprouts are packed with fiber and vitamin K – 137% RDI and 81% of vitamin C and are low in calories. If you read my pork loin post you’ll know my relationship with the little cabbagey thingies have been renewed. Not very long ago, I would just as soon eat road tar than a brussels sprout. I love like them in this salad. Radishes contain coenzyme Q10 – a compound that helps protect against insulin resistance. Zucchini has 40% RDI of vitamin A and 10% magnesium. Strawberries is an excellent source of vitamin C and has a respectable amount of fiber per serving. The list of health benefits for this salad goes on and on.

It’s Not Complicated

Other than bacon which is not more than a garnish, there are NO artificial or processed ingredients taking up space in this healthy spring salad. The vegetables and fruits are sliced and shaved very thinly so their weight does not cause them to plummet to the bottom of the bowl. The slices are thin enough so that they all play well together. The vegetables can be cut on a mandolin or with a vegetable peeler to achieve the paper-thin slices. 

A word of caution for those of you that never used a mandolin: finger tips don’t grow back. Be careful and use the vegetable grip that came with your mandolin or another safety device as a barrier between the mandolin blade and your digits.

Shaved and thinly sliced fruits and veggies

The Dressing is Healthy, Too

The dressing is a simple pomegranate olive oil dressing.  Pomegranate is a fall season fruit and is almost impossible to find right now. So, I had some pomegranate juice handy and mixed it with a little olive oil, lemon juice, salt, pepper and a pinch of garlic powder, it adds a bit of complexity and is the perfect topping for this salad.

Many dishes that begin with tossing together random ingredients can oftentimes end up becoming a favorite. This is my new favorite salad and will no doubt see the dinner table many times during the spring and summer.

Healthy Shaved Spring Salad

This vitamin-packed spring salad is perfect as an entree'
Print Recipe
Prep Time 30 minutes
Course Main Course, Salad, Side Dish
Cuisine American

Equipment

  • Vegetable peeler or mandolin, paring knife

Ingredients
  

  • 1 head Romaine lettuce
  • ½ bag Baby arugula
  • 1 bunch Baby spinach
  • 1 bunch Curly parsley
  • 1 cup Zucchini, shaved thin
  • ½ cup Red radish or daikon, shaved thin
  • 1 cup Brussels sprouts, shaved thin
  • ¼ cup Shiitake mushrooms, chopped
  • 1 cup Strawberries, sliced thin
  • 1 cup Mango, cubed

Meats

  • 1 lb Chicken breast, cubed
  • 5-6 slices Bacon

Salad Dressing

  • ¼ cup Good olive oil
  • ½ cup Pomegranate juice
  • 1 tsp Black pepper
  • ½ tsp Crushed garlic
  • Salt to taste

Instructions
 

Meats

  • Cut chicken breast into small cubes and season.
  • Heat pan on medium high, add 1 tbsp of olive oil. Add seasoned chicken and sear 5 -6 minutes or until lightly browned.
  • Fry bacon and drain oil on paper towels
  • Set meats aside.

Spring Salad Greens and Vegetables

  • Wash and dry salad greens. Tear romaine into bite-sized pieces.
  • With a mandolin or Y-shaped vegetable peeler, shave zucchini, brussels sprouts, and radishes.
  • Wash, hull and slice strawberries, shiitake mushrooms and mango very thin.
  • Combine all ingredients in a large bowl. Drizzle with pomegranate dressing and toss.

Pomegranate Dressing

  • Combine all ingredients and shake vigorously to mix.
Keyword salad, shaved salad, spring salad, spring vegetables, vegetables

Cowboy Caviar
Frugal Foodie Friday

Cowboy Caviar

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“Ate a lot of them caviar beans back there, ma’am…we should probably sleep in separate wagons tonight”

Cowboy Caviar is one of the easiest and heart healthiest dishes you can make.  This dish is loaded with beans, vegetables and spices and not much else. And it’s awesome that it’s definitely vegan-friendly!

You can call it a dip or salsa but is also a great side dish. Cowboy Caviar does have a bit of a kick but, you can ratchet up the heat by adding more chopped jalapeno or take it down a notch or two to suit your taste. I took cowboy caviar to work for a potluck and it’s been a hit ever since and it’s a staple at our backyard barbeques.

This budget-friendly dish pairs well with chicken or pork but it is also great by itself. And, most of the ingredients are staples that you probably already have in your cupboard.

Adjust it to Your Taste

Cowboy caviar is also a dish that you can add or take away anything you want or need to to make it yours. Would it still be authentic? If it’s got what you like in it then yes, yes it would. You may not like black-eyed peas, my husband hates them and says they taste like dirt. Take them out. You like garbanzo/chick peas? Toss em’ in! Some people hate the taste of cilantro, I’m in love with it myself but, switch it out if it’s detestable to you with curly or flat leaf parsley. I’d advise if you’re including avocado in your caviar, don’t toss it in until you’re ready to actually serve. Avocado oxidizes quickly and will definitely not look very appetizing. I love cojito cheese and look for every opportunity to add some in different dishes. Cojito and cowboy caviar were made for each other.

Cowboy caviar

Looking for another way to enjoy black-eyed peas? Try my hoppin’ John recipe.

Cowboy Caviar

Print Recipe
Prep Time 20 minutes
Course Main Course, Side Dish
Cuisine American
Servings 10 cups

Ingredients
  

  • 2 cup Black-eyed peas
  • 2 cup Black beans
  • 2 cup White beans
  • 1½ cup Diced roma tomatoes
  • 1 cup Whole kernel corn
  • ½ cup Green bell pepper, finely diced
  • ½ cup Red bell pepper, finely diced
  • ½ cup Yellow bell pepper, finely diced
  • ½ cup Shallots or red onion, finely diced
  • 1 Avocado
  • 1 Jalapeno pepper, seeded and finely chopped
  • ½ cup Cilantro, plus 2 tbsp for garnish
  • ½ cup Olive oil
  • ⅓ cup Lime juice
  • 2 tbsp Honey
  • 1 tbsp White wine vinegar
  • ½ tbsp Chili power
  • ½ tbsp Minced garlic
  • 1 ½ tsp Cumin
  • 1 tsp Cayenne pepper
  • 2 tbsp Lemon juice for avocado
  • Salt to taste

Instructions
 

  • In a small bowl, chop avocado and toss with lemon juice to prevent oxidation. Set aside. In a large bowl, combine beans, tomatoes, corn, bell peppers, shallots or onions, avocado and jalapeno. Using a strainer, strain any liquid out of mix.  In a separate bowl, make the dressing. 
  • Whisk together olive oil, lime juice, honey, vinegar, chili powder, garlic, cumin and cayenne pepper. Pour dressing over the mixture of beans and vegetables and fold the mixture ensuring beans and vegetables are covered with the dressing mixture. Refrigerate at least 4 hours before serving. Serve up in a pretty bowl with corn chips on the side for dipping (optional). Garnish with cilantro leaves.
Keyword black beans, black-eyed peas, cowboy caviar, vegan