One thing that makes me feel totally on top of life is having a grain-based salad in the fridge for convenient and healthful eating. Unlike lettuce based salads, grain salads get better with time, so they’re perfect as make-ahead meals or for leftover lunches.
The ingredients in this particular quinoa salad are simple but come together perfectly to create a symphony of flavor and texture. Roasted tomatoes, bell pepper and asparagus give this salad richness and depth of flavor. And all three pair perfectly with one of my all time favorite ingredients – creamy, tangy goat cheese. Finally, white onion, chopped dill and lemon juice add freshness and zip. The ingredient list is short but thoughtful, making this salad quick, simple, nourishing and absolutely delicious.
This is a great side dish for simply prepared proteins like chicken, steak or fish. As a vegetarian, I would pair it with roasted cauliflower “steaks” or organic pan-fried tofu. But I usually eat salads like this as the main dish paired with all-natural toasted bread (rubbed with olive oil and maybe some garlic) plus something saucy like hummus or tzatziki. In the words of Ina Garten, how easy is that?
Quinoa Grain Salad with Fresh Dill & Goat Cheese
Serves: 2-3 as a main dish, 4-5 as a side dish Start to Finish: 30 minutes
1 large red bell pepper, cut into strips
1 bunch asparagus, trimmed, each stem cut into thirds
1 pint cherry tomatoes, any color
Extra virgin olive oil
Sea salt, fine grain
1 cup dry quinoa
2 tablespoons lemon juice, plus more to taste
1 tablespoon extra virgin olive oil
1 tablespoon finely chopped dill (approx. 4-5 sprigs)
1/2 cup minced white onion
3 ounces goat cheese
Preheat oven to 400 degrees. Prep vegetables.
Toss red bell pepper strips, asparagus and tomatoes with 3/4 teaspoon sea salt and 1 tablespoon olive oil. Roast on a parchment lined rimmed baking sheet for 20 minutes, tossing once half way through. I use a rimmed baking sheet to conserve the tomato juices.
While veggies roast, cook quinoa according to package instructions. My standard method…combine 1 cup dry quinoa with 2 cups water and 1/2 teaspoon sea salt in a small sauce pan. Bring to boil, reduce heat, cover and simmer for 13 minutes. Remove from heat and allow to sit, covered, for at least 5-10 minutes.
Toss cooked quinoa and roasted vegetables (including any juices) with lemon juice, 2 tablespoons olive oil, dill, onion and 1/4 teaspoon sea salt. Allow to cool to room temperature. Crumble cold goat cheese into quinoa mixture and toss to evenly distribute. Season with lemon juice and salt to taste. Enjoy cold or at room temperature.
*make it a meal – round out this yummy quinoa salad with some tzatziki sauce (either store-bought or homemade) and some all-natural toasted bread drizzled with olive oil
After about a month, I’m back in action here on radiatefoodvibes.com. Time flies even more than usual lately. As I continue the very early phases of building my own brand and my own business, in addition to learning everything and anything I can about professional cooking, my personal recipe development has slipped a bit. But now I’m back at it.
Today’s post is a veganized recipe of the white chicken chili I made for a client this week. I loved the creaminess and richness of this hearty chicken chili combined with the sweet crunch of the fresh corn kernels. All I needed to do was omit the chicken. I then decided to take it even further and omit the cream as well (aka veganize it). I’ve been going a little heavy on the dairy lately and a detox-friendly soup is exactly what my body is craving right now. So no cream in this one (although I have the option to add it in the recipe below). You may be wondering how I achieved the creaminess without adding dairy or gluten (yes, it’s also gluten-free). No brainer. I turned to my beloved coconut milk and it worked perfectly.
This White Three-Bean Chili is creamy, satisfying, filling and nourishing. I also consider this dish to be detox-friendly (you know, for when you’re trying to balance out an indulgent weekend or healthily shed a few pounds). This is because it’s packed with complete protein and fiber thanks to the beans and the corn.
Beans make up the bulk of this chili. I use three different types of beans in this recipe, all of which are great sources of gut-cleansing fiber and energizing protein. Corn is sometimes confused for a vegetable, but it’s actually a grain. Not only does corn add flavor and texture to this chili, but it also combines with the beans to form a complete protein. Complete proteins contain all nine essential amino acids required by the human body. Animal proteins (meat, dairy, eggs) are complete on their own, so when eating a plant-forward diet it’s essential (pun intended) to eat a variety of plant-based protein sources to ensure you’re getting all nine essential amino acids.
Although this recipe can be made year round using canned or frozen corn, I recommend cooking up a batch ASAP to fully take advantage of the fresh summer corn that’s in peak season right about now.
White Three-Bean Chili
Serves: 4-6 Start to Finish: 45 minutes
2 tablespoons olive oil
1 yellow onion, small diced
3 cloves garlic, minced
2 celery ribs, small diced
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon cumin powder
1/2 teaspoon coriander
1/2 teaspoon black pepper
3-4 cups all-natural vegetable stock
1 4-oz can diced green chilies (I used mild)
1 14-oz cans cannellini beans, drained and rinsed
1 14-oz cans pinto beans, drained and rinsed
1 14-oz cans garbanzo beans, drained and rinsed
2 ears fresh corn, husked, kernels cut off (approx. 1.5 cups)
1/2 cup full-fat coconut milk (or use heavy cream if desired)
1 tablespoon arrow root powder or other starch of choice such as corn or potato (omit if using cream)
1 teaspoon fresh lime juice, plus lime wedges for serving
4 radishes for garnish, sliced or matchsticked (optional)
Heat oil over medium heat in a large pot. Add onion, garlic, celery and 1/2 teaspoon sea salt. Cook for 2-3 minutes until onions begin to release moisture. Stir occasionally.
Add chili powder, oregano, cumin, coriander and black pepper. Stir to combine. Cook for 3-4 minutes.
Add 3 cups vegetable stock, beans, corn kernels, green chilies and 1 teaspoon sea salt. Bring to boil, reduce to simmer for 15 minutes. Add up to 1 additional cup of vegetable stock to achieve desired liquid to solid ratio.
Turn off heat. Stir in coconut milk or heavy cream. Return to heat, bring to boil, reduce to simmer. Meanwhile, mix together 1 tablespoon arrow root powder (or other starch) with 2 tablespoons cool water. Mix well to form a “slurry”. Add slurry to soup. Simmer for 5 to 10 minutes. Season with 1 teaspoon lime juice and sea salt to taste. I added another 1/2 teaspoon or so of sea salt.
If using heavy cream instead of coconut milk – be careful not to full-on boil the cream after adding to the chili, it could curdle (yuck). I recommend adding a tablespoon of the hot chili liquid into the cream to temper it before adding to the pot. You can omit the arrow root slurry if using cream instead of coconut milk. The soup should thicken with just the cream and a quick simmer session.
As I was saying in my last post, my focus these days is making healthy and clean eating easy for everyone. Whether trying to lose weight or just wanting to take advantage of the amazing health benefits that come with clean eating, the transition simply won’t happen unless it’s both convenient and delicious. This is where meal prep comes in. Having prepped ingredients in your fridge/pantry and knowing what to do with them will make your new clean eating lifestyle effortless.
Last week I used my Cauliflower Satay Nourish Bowl as the perfect example of this concept. Cooked quinoa, roasted cauliflower, simple pickled red onions, avocado and peanut sauce come together to make a plant-based, satisfying and tasty meal. It’s packable for lunch on-the-go. Or easy to throw together for a quick dinner, as long as the components were easy-to-prep or pre-prepped. As promised, I’m sharing another recipe that uses a few of the same ingredients. This is meant to show you how versatile these basic components are to transform into completely new meals, keeping things fresh and interesting.
For this super yummy (and vegan) burrito bowl, I’m using quinoa, pickled onions and avocado, just like in the Satay Nourish Bowl. But this time, I’m using roasted peppers instead of cauliflower, some canned black beans and my easy roasted tomatillo sauce to make a totally new and super delish meal. The key to plant-based, dairy-free and meat-free cooking is including multiple flavors and textures. Creamy avocado, refreshing tomatillo sauce, acidic pickled red onions, flavorful peppers and hearty black beans keep your tastebuds satisfied while providing your body with protein, fiber, healthy fats, vitamins, minerals and antioxidants.
Now, for today’s health and nutrition lesson focusing on a toxic compound known as BPA and how to avoid it…
Black Beans are a great source of meat-free protein, fiber, copper, folate, manganese and phosphorus. I love beans because they make reaching protein intake goals easy, even when not consuming animal products. Plus, adding the starchy texture of black beans makes meals texturally satisfying. When using beans from a can, which I do almost exclusively, I recommend choosing an organic variety. Additionally, when choosing any canned products, be sure the lining is made without BPA (Bisphenol A). Why? Because BPA is a synthetic compound that has been shown to disrupt the human endocrine system (aka the system of ALL human glands and the hormones these glands produce). Sadly, BPA is everywhere these days (even in cash register receipts). It’s virtually impossible to avoid completely, but because BPA builds up in your system and can last for generations, it’s important to avoid it as much as possible. Intake of BPA through eating and drinking is likely the biggest culprit, and cooking for yourself using BPA-free products is a great way to reduce your risk of side effects. Yet another reason why cooking for yourself is so beneficial.
Burrito Nourish Bowl with Roasted Peppers & Tomatillo Sauce
Serves: 4 Start to Finish: 50 minutes
1 small-medium red onion, peeled and thinly sliced
1/3+ cup red wine vinegar
1 cup dry quinoa
3-4 peppers, I like 4 poblano for spice or 3 red bell peppers for sweet or mixed
sea salt, fine grain
1 lb tomatillos
1 large clove garlic, peeled
2 packed tablespoons cilantro leaves (plus more for garnish, optional)
2 cans black beans, drained and rinsed (organic preferred)
1-2 teaspoons hot sauce
2 avocados, diced or sliced
**If you don’t have the time or the desire to make your own tomatillo sauce, no problem! Use a store bought Salsa Verde. Check the ingredient list to make sure all ingredients sound whole and appetizing. Even better? Go for organic.
Preheat oven to 400 degrees.
Make pickled red onion (get the full recipe here). In a small bowl, combine 1 thinly sliced red onion, 1/3 cup vinegar, 1/3 cup water and 3/4 teaspoons sea salt. Mix until salt is dissolved. Add 1 thinly sliced red onion. Toss to coat. Add additional vinegar and water, in equal amounts, to cover onions (you shouldn’t need much). Allow to sit for at least 20 minutes. Or make ahead…I always have pickled red onion ready to go in the fridge. The longer they sit, the better they get.
Roast peppers. Remove stem and seeds from peppers and cut into strips. Toss with 1 tablespoon olive oil and 1/2 teaspoon salt. Roast at 400 degrees for about 20-30 minutes, tossing once. You could also roast whole peppers over an open flame, steam in sealed paper bag for 10 minutes. Remove charred skin, seeds and stem, and then cut into strips.
Also roast whole tomatillos at 400 degrees for 15 minutes, toss, roast for another 15-20.
Blend with 3/4 teaspoons salt, 1 clove garlic and 2 packed tablespoons of cilantro (2 handfuls). Add additional salt to taste.
Meanwhile, cook quinoa. Add 1 cup dry quinoa, 2 cups water and 3/4 teaspoons salt to a medium sauce pan. Bring to boil, uncovered. Once boiling, reduce heat to simmer and cover with lid. Simmer for 14-15 minutes, until excess water is mostly absorbed. Remove from heat and allow to sit, still covered, for 10-15 minutes.
Combine black beans with 3/4 teaspoon salt and hot sauce to taste (I used about 2 teaspoons for 2 cans). Heat on stove top or in microwave I f desired.
To make each bowl, layer 1/4 of cooked quinoa (about 2/3 cup), 2/3 to 1 cup of black beans, 1/4 of the roasted peppers, 3-4 tablespoons pickled red onions (plus pickling liquid to taste), 1/2 of a sliced/diced avocado and 3 tablespoons tomatillo sauce.