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Wonder Woman/Superman Superfood Salad

Wonder Woman/Superman Superfood Salad

Curried Avo Dressing on Superfood SaladAre you still coming off that turkey coma from last week? Did you feast yourself silly?? Be honest – how many slices of pie did you do? This year we have the rare gift of an extra week between Thanksgiving and Christmas. So here’s a dish that will ramp up your detox, so you have plenty of time to retox later. I bring you the Wonder Woman Superfood Salad. Or is it the SuperMAN Superfood Salad? Up to you.

Those who know me know that I am about as far away from being vegan as you can get. Indiana, people. We like our beef corn-fed. Sugar steak. Brats. Pork tenderloin sandwich (smashed and fried to within an inch of its – or my – life). Seriously, if you don’t know what that is, click on the link to see a photo. The damn thing is twice the size of the bun.

Vegan, not so much. But there’s something you may not know. I pretty much stick to plant-based protein for the first two meals of each and every day. Along the way (and thanks to Lyn-Genet), I have found that getting protein from seeds, nuts, and vegetables (broccoli!!!) gives me more energy than a big ole turkey sandwich on white bread. No more post-lunch slugging around. A plant-based dinner is not so far-fetched; it’s free-will choosing to venture to a vegan restaurant that’s outside my zone. Luckily wiser minds prevailed and the good people at Mambo Sprouts hosted a lovely dinner a few months back at Zest Kitchen in Salt Lake City. Shout out to Celiac and the Beast, Just Crumbs, Tea and All Its Splendor, and Delicious Table, among others who made the meal so special.

Superfood Salad – The Green Machine

This superfood salad is somewhat loosely based on the dinner I had that night.  And with all the beautiful winter greens in the market now and feeling the need to clean up my act before I do it again, this seems to be the perfect time to hit you with it and get you jamming on my superfood wavelength. Consider this an un-recipe. I don’t give proportions because you can do that. You also are not remotely locked in to all – or even any – of the ingredients I list. So please don’t be daunted by the long string of ingredients below. They are all chef’s choice. Being the overachiever that I am, I may have used all those things listed (I did!) in one salad. Don’t judge. To be fair, I was filling a salad bowl the size of a hula hoop and serving about 30.

One of my favorite dark leafy greens is Tuscan kale. You may also know it as lacinato. Or dino. Or dinosaur. Or black. Or cavolo nero. It goes by so many names. A few years ago, recipes called for you to massage it with salt, but the way I see it…I don’t get salt scrubs and there’s no way my kale is getting better treatment than I. Just sayin’. As with all coarse greens, I stack them (having removed any tough ribs), roll tightly, and cut into the thinnest ribbons. This keeps you from getting a big bite of woody, tough greens.

Power Greens Superfood

So many of the fancier greens now are available in baby style. Check out this gorgeous baby kale I found at the winter farmers’ market. It needs nothing more than a quick rinse and a turn in the salad spinner. Dark leafy greens are all high in nutrients, but are especially rich in Vitamin K, iron and calcium, essential for building healthy bones. Eating these greens raw maintains the high levels of all nutrients.
Market Greens, Baby Kale

Adding Crunch

Once you have picked your greens for the base, play around with what I call the chunkies. Grated vegetables that add contrast in color, texture and taste. I used grated carrots, turnips, purple cabbage, some steamed and chopped broccolini, and avocados. Ultimately it will all get tossed together, but it’s nice to present it composed so you can show off all the wonderful choices you have made, at least when it comes to salads.

Composed Superfood Salad

Power of Protein

Giving up on meat doesn’t mean going protein-free. Did you know that pumpkin seeds have about 9 grams of protein per ounce? That’s only a small handful. And hemp hearts are slightly higher – 10 grams per ounce. Those are the mainstays of my daytime meals, along with some sunflower seeds, chia and flax. Sometimes I add lentils or quinoa to the salad. Both require cooking – pretty fast – and both bring additional protein.

Assembling Superfood Salad
And I love microgreens. These jewels have been popping up in restaurants in recent years as a delicate garnish to sandwiches, salads and entrees. But in fact they are not so delicate when it comes to flavor and nutrition. Their nutritional value is about five times higher than their older sisters, and the flavor they deliver is quite concentrated. Have you ever tried a radish microgreen? Wowza! In the lifecycle of greens, microgreens come between sprouts and baby leaves or baby vegetables. Give them a whirl next time you see them.
Micro Sprouts

Curried Avo Dressing

Because there are a lot of textures in this salad, I wanted a creamy dressing to pull it together. And because many of the ingredients are a bit earthy, I wanted a bright flavor profile in that dressing. Avocado brings the creamy, and curried spices – cumin, coriander, and turmeric – bring the bright flavors, with an underlying earthiness that matches up with the greens. Because this dressing was made for a lot of hearty, sometimes bitter greens, I did not use a light hand in the flagrant flavor department. If you want to use this dressing on a lighter dish – say a chicken salad – you might want to cut back on the garlic and red pepper flakes. Then again, the full flavor version in the recipe below might turn your chicken salad into something pretty special. This is the best curried avo dressing around. Toasting the spices first brings depth of flavor and makes this dressing sing. 

Don’t limit it to a green salad – veggie dipper, sandwich slather, pita topper, fish sauce-r. Go! Now!

Creamy Curried Avocado Dressing

To add a little pop of sweetness to balance the full flavored dressing, I threw in a handful of golden raisins. It is a nice little surprise for the old tastebuds.

Lots of Superfood Protein

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Curried Avo Dressing with Super Greens

Wonder Woman Superfood Salad with Curried Avocado Dressing


  • Author: Katy Keck
  • Yield: Chef's Choice

Description

This superfood salad with creamy dreamy curried avo dressing will make you feel good about every decision you have ever made. It’s mean, it’s green, it’s vegan, and it’s chock-full of protein. But forget all that, it’s super delicious and oh so satisfying. 

 

Ingredients

Scale

Greens

  • Tuscan kale (aka lacinato, dino, cavolo nero or black kale), cut in thin ribbons
  • Rainbow chard, sliced
  • Baby kale
  • Spinach, chopped
  • Arugula, torn
  • Watercress
  • Pea shoots

Veggies

  • Grated carrots
  • Grated turnips
  • Grated radishes
  • Purple cabbage, thinly sliced
  • Steamed broccolini, chopped
  • Avocado, chopped

Plant-based Proteins

  • Quinoa, cooked according to package
  • Beluga lentils, cooked according to package
  • Pumpkin seeds
  • Sunflower seeds
  • Hemp hearts
  • Chia

Toppings

  • Golden raisins
  • Microgreens

Curried Avocado Dressing

  • 1 Tablespoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 3 cloves garlic, peeled
  • 1 1/2 ripe avocados, peeled, pitted, cut into chunks
  • 3/4 cup white balsamic vinegar
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon red pepper flakes
  • 1/2 cup extra virgin olive oil
  • 1/4 cup water, or as needed

Instructions

Make the Dressing:

In a small sauté pan, toast the cumin, coriander and turmeric for about one minute, until fragrant.

With the motor running, drop the garlic into the bowl of a food processor. Turn off and add the avocados, pulsing a few times to a chunky puree. Add the vinegar, toasted spices, salt and peppers and pulse several times until combined.

With the motor running, drizzle in the olive oil until smooth, adding water as needed to desired consistency.

Store, refrigerated, in an airtight container until ready to use. 

Assemble the Salad:

Combine any or all of the ingredients listed, arranging colorfully in a large serving bowl. 

Drizzle with the curried avocado dressing and toss to coat the vegetables. 

Notes

Makes 2 1/2 cups dressing. Store in the refrigerator, in an airtight container.

This dressing is designed for a hearty green and grain salad so is aggressively seasoned. If you want to use this creamy green goodness in a more delicate dish, cut back on the spices and garlic a bit.

If you don’t have white balsamic, use another mildly flavored and light colored vinegar, like rice vinegar.

Curried Avo Dressing is wonderful as veggie dip, a sandwich spread, fajita topper, potato salad dressing and so much more.

  • Category: Entree, Salad
  • Cuisine: Vegan

How powered up are you now? I promise if you dive right in to the Wonder Woman Superfood Salad, you will feel good about every decision you’ve ever made.

Dressing the Superfoods

© Copyright: KatyKeck.com 2017. All rights reserved.

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Mujadara: Good Enough to Give Up Your Birthright?

Mujadara: Good Enough to Give Up Your Birthright?

Mujadara - Spiced Lentils and Rice

Muja what? I can hear you from here. Mujadara! You can spell it many ways and you can cook it even more. This dish – a combo of lentils and rice, sassed up with so many wintery spices that you will want it for your BFF – seems a lovely way to break bread and bow our heads in solidarity to our brothers and sisters in the Middle East. #GreaterAs1 The culinary roots of mujadara date back to Genesis, when Jacob bought Esau’s birthright with a meal of lentils. While the version I share here with yogurt and caramelized shallots is more Lebanese, the dish is also popular with Syrian and Egyptian Jews who historically tend to eat it twice during the week: a simple (hot) meal for Thursday before a more elaborate Shabbat, and then again cold on the Sabbath. Mujadara often serves as a Lenten dish for Arab Christians.

Warm Spices

Some versions of mujadara let the caramelized onions do all the talking. But given it’s the coldest dreariest time of year, I have added all the wonderful pungent spices that you might find in other Middle-Eastern dishes: coriander, cumin, cinnamon, allspice and plenty of pepper. Trust me; they will brighten your mood. When I can, in a dish like this, I use whole spices (not peppercorns, but cumin and coriander, yes!) Since they will be simmering in liquid for a while, there is sufficient time to soften them up. As usual, they get a few minutes in oil before the liquid to toast them and to allow the spices to release their fragrance. Rarely will I add any spice directly to liquid. I can always taste that raw spice in the back of my throat if I was in too big of a hurry to take that one measly moment that I  needed to toast it. For shame.

You may also notice that I have added a healthy dose of greens to this version of mujadara. Because I can. And because it’s winter and because they are good for you and because they add a hit of color. I know it seems like a lot, but I have made it with half that and prefer it with a generous portion. Up to you. (More, more, more, more.)

Crispy Shallots

And a note on the crispy shallots: they really are caramelized not crispy here. If you want to make crispy shallots – which would be a great texture contrast – you really need to use a lot more oil and fry them. That’s not really the way I roll, but I do love the taste and texture. If you are leaning that way, you should make sure the thinly sliced shallots are patted dry and then toss them in a 50/50 combo of flour and cornmeal. Heat several cups of oil to about 300oF and drop the shallots in, frying til crispy, draining on paper towels.  I used to do something similar for a lentil salad at New World Grill and while we didn’t have a deep fryer – the horror – let’s just say our technique was not far off. I. Just. Can’t. (But by all means!)

Spices

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Dinner's Ready - Mujadara and Zesty Yogurt Dip

Mujadara


  • Author: Katy Keck
  • Total Time: 1 hour 15 minutes
  • Yield: 6 - 8 1x

Description

Mujadara is a warm and wonderful combo of lentils and rice, sassed up with so many wintery spices that you will want it for your BFF.


Ingredients

Scale

Mujadara

  • 1 1/4 cup brown or green lentils
  • 1/4 cup extra-virgin olive oil, divided
  • 6 shallots, very thinly sliced by hand or in a food processor
  • 1 1/2 teaspoons kosher or sea salt, divided
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 1 cup long-grain rice
  • 1 Tablespoon coriander seeds
  • 2 teaspoons cumin seeds
  • 1 cinnamon stick
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon ground cayenne
  • 1 bay leaf
  • 2 5-ounce packages (about 8 cups) mixed greens, like kale, chard, and spinach, chopped

Zesty Yogurt Dip

  • 1 cup plain Greek yogurt
  • 1 teaspoon whole coriander, toasted and coarsely cracked
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • Zest of one lemon
  • 2 Tablespoons chopped mint

Instructions

Make the Mujadara:

Par-cook the lentils by simmering in a medium saucepan with 4 cups of water for 10 minutes.  Drain any remaining liquid and reserve the lentils.

Divide the olive oil, placing 2 Tablespoons in a large skillet and heat over medium. When the oil is shimmering, add the shallots and cook until well browned and crispy, about 30 minutes. As the shallots brown, remove and transfer to a paper towel and drain. Sprinkle with 1/2 teaspoon salt. If making this ahead, store wrapped in paper towel in an airtight container, once cooled.

Add the remaining 2 Tablespoons olive oil in a stockpot with a tight-fitting lid and heat over medium heat. Add the chopped onion to the stockpot, stirring occasionally, until golden brown, about 20 minutes. Add garlic and cook for 1-2 minutes. Stir in rice and sauté 2 minutes. Add the coriander, cumin, cinnamon stick, allspice, black pepper, and cayenne; sauté for one minute until fragrant.

Add 2 cups water to the pot, along with the bay leaf, the remaining 1 teaspoon salt, and the reserved lentils. Cover and simmer over very low heat until the lentils and rice are almost tender, about 15 minutes more.

Rinse the greens and distribute across the top of the rice and lentil mixture, checking to see if the rice/lentils require any more water. Cover and cook 5 minutes more, until rice and lentils are tender and greens are wilted. Remove from the heat and let rest, covered, for 5 minutes. Remove the cinnamon stick and bay leaf. Stir to combine greens.

Make the Zesty Yogurt Dip:

Combine the yogurt, coriander, salt and pepper. Cover and refrigerate until serving time. To serve, add the lemon zest and chopped mint.

Makes 1 cup.

Serve topped with crispy shallots and Zesty Yogurt Dip, along with warm pita.

  • Prep Time: 15 minutes
  • Cook Time: 60 minutes
  • Category: Sides
  • Method: Stovetop
  • Cuisine: Middle-Eastern

Crispy Shallots atop the Mujadara

This makes a great vegetarian entrée, but I took it to a friend’s who just happened to have a big ol’ pot of curried chicken thighs, and it was a match made in heaven. #damndelicious.

Curried Chicken Thighs and Mujadara

© Copyright: KatyKeck.com 2017. All rights reserved.

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Don’t forget to Comment, Share & Subscribe to our blog.

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