Tag Archives: tablespoon olive oil

easy green salad with goodies

23 Jan

photoNeed some veggie inspiration?

Here’s an easy green salad recipe which will help inspire your daily veggie intake.

Take this recipe with a grain of salt since we used what we had on hand. Feel free to use the ingredients available to you (don’t go to the store just to buy blue cheese).

Makes 1 serving

Ingredients:

Salad:

  • 1.5 cups of pre-washed mixed greens
  • 1 medium carrot
  • 1 thin slice of red onion
  • 2 small mushrooms
  • 2-4 small slices of blue cheese
  • 3-4 cracked olives
  • Sprinkle of sunflower seeds

Vinaigrette:

  • 1 tablespoon olive oil
  • 1/2 tablespoon balsamic vinegar
  • quarter size dollop of dijon mustard
  • dime size scoop of honey

Directions:

Prepare your salad:

Place pre-washed greens on your plate. Pull out your favorite cutting board and knife. Take out a carrot, rinse and cut into matchsticks. Slice a thin circle of red onion, cut in half and slice into bite sized pieces. Cut mushrooms in thin slices, then cut slices of cheese, add cracked olives, and finish with a sprinkle of sunflower seeds.

Prepare your vinaigrette:

Add oil, vinegar, mustard and honey into a small cup. Either shake with a lid, or whisk with a fork until emulsified. Pour vinaigrette over your salad in a circular motion, and you have yourself a delicious salad featuring all sorts of nutritional powerhouses. Your taste buds, and body will thank you!

dynamic eggs

14 Jan

photo-2Eggs are a versatile protein. Whether they are poached, scrambled, fried or served sunny-side up, over-easy, hard or soft-boiled or transformed into an omelette, eggs will never let you down.

They contain a plethora of vitamins and minerals such as vitamins A, B, D, E along with calcium, iron, phosphorous, zinc, selenium, folic acid, omega 3’s, and choline.

Not only are these gems packed with nutrition, and are a dynamic addition to your diet, they make a great base for adding in lots of worthy veggies that are currently sitting in your fridge, ripe for some attention.

Here’s a recipe that we welcome you to adjust based on the contents of your fridge:

Scrambled eggs with swiss chard and red onion – variations are endless!

Serves 1-2

Ingredients:

  • 2 eggs
  • 1-2 medium swiss chard leaves
  • 1/3 of a medium red onion
  • 1/2 tablespoon olive oil
  • sprinkle of sea salt + crack of pepper

Directions:

Rinse swiss chard. Remove stems from swiss chard leaves. Chop up stems into 1 inch pieces, and separate from leaves. Roll up swiss chard and cut into thin slices. Dice red onion into uniform pieces. Crack eggs into bowl and whisk until mixed thoroughly.

Heat olive oil in a pan. Add onions, let sauté until soft. Then add swiss chard stems, mixing until they have become softer. Add leaves, and mix until they have wilted, but aren’t too soft. Pour eggs over, and scramble until eggs are still soft, but not dry.

Plate then add some salt + pepper, then dig in!

Depending on what you like, you can add hot sauce, cheese, avocado. Eat alongside toasted bread, or on it’s own. Delight in the flavors and textures, and get ready for a beautiful day ahead!

What does your ideal scramble look like?

Flora’s seasonal recipe: comforting lentils

9 Nov

One of my favorite foods growing up was lentils (yes, it’s true!).

My mom used to make lentils with olive oil, sprinkle of parmigiano regiano and a dash of salt. I always treasured the times that she made this dish, as it always made feel great.

Eating these lovely legumes on a cold fall or winter day, warmed me up, and lifted my spirits. It made me feel calm, centered and healthfully full.

Every time I ate a bowl of lentils, I could feel my iron levels increase dramatically, as my mom would always tell me how high in iron they were. Popeye and I had some things in common! Women need a good amount of iron, and I always turned to lentils instead of taking an iron supplement.

Little did I know that lentils not only contained high level of iron, they also contain protein, fiber, folate and magnesium which are great for building muscle, improving digestion, strengthening your nervous system, and improving blood circulation. Go lentils!

A bowl of lentils is one of the easiest recipes out there, so get excited for these very short directions! To make the meal more balanced you can always mix it up with some brown rice, quinoa or add it into tomato sauces, and pastas.

Makes 2 servings

Ingredients:

Directions:
Bring your water to a boil, add lentils. Lower to a simmer, and cook for 30-40 minutes (depending on the lentils you use). Once cooked, and water fully absorbed, add your lentils to your favorite bowl. Drizzle with olive oil, then mix. Top with fresh parmigiano reggiano cheese, a dash of salt. Sit and savor each bite.

“Let things taste of what they are.”
-Alice Waters

Flora’s seasonal recipe: roasted vegetable puree

11 Oct

4744510812_15f1812af3It may look like baby food, but boy is it good!

Get creative with your fall vegetables and puree them into a smooth and soothing dish.

As the weather gets cooler, drizzlier and damp, I turn to warming foods that will ground me and make me feel great inside and out.

I was so cold the other day that I decided to preheat my oven and roast vegetables, since it’s my favorite dish. This time though, I wanted something more fluid vs. chewy so I thought, why not blend my roasted veggies with a little bit of water, and make a puree?

Instead of stopping at the roasting stage, I went one step further. That one step made my day so much warmer!

Here is how:

Makes 4-5 cups

Ingredients:

  • 2 carrots, chopped
  • 4 celery sticks, chopped
  • 1/2 red onion, chopped
  • 2 medium sized potatoes, chopped
  • 1 tablespoon olive oil
  • 1 sprig fresh rosemary (optional)
  • pinch of salt
  • a few grinds of pepper
  • 2-3 cups water, the more you add, the soupier it will get

Directions:

Preheat your oven to 400F. Rinse and chop up you carrots, celery, potatoes and chop your red onion (if you have different vegetables lying around, use those up instead). Add olive oil, salt, pepper, rosemary and mix. Place in the oven for 30-40 minutes, depending on how small you chopped your veggies. Stir them midway to make sure they’re cooking on all sides. Once lightly brown, soft, and fragrant remove from the oven. Add veggies into a big bowl, then add water. Blend with an immersion blender (or food processor) until smooth. If you blend less, you’ll get a chunkier consistency. Serve immediately, and garnish with some rosemary, and a drizzle of olive oil if you’d like. If you make too much, you can always save some for lunch the next day.

Photo courtesy of Miss Messie

Fall frittata

5 Oct

3746121878_840591c02dA frittata is the perfect way to use up vegetables that are sitting in your fridge, waiting to be eaten.

In this recipe that we used in our after-school cooking classes, our students used up some seasonal vegetables and were excited to taste the outcome. After some patience, and steadiness in flipping the frittata, they were surprised at how delicious zucchini, peppers and spinach taste once sauteed, slightly caramelized, and mixed into fresh eggs.

Here is how to make this traditional Italian omelet:

Makes 2-4 servings.

Ingredients:

  • 4 eggs
  • 1 medium zucchini
  • 1 medium bell pepper
  • 1/2 cup spinach
  • 2 garlic cloves
  • 1 tablespoon olive oil
  • handful of cheese (optional)

Directions: Shred zucchini with a grater, or cut into thin rounds, dice bell peppers and garlic, rinse and dry spinach. Beat eggs in a separate bowl, set aside. Over medium heat, add garlic and veggies into a pan, and sautee for 5 minutes. Pour in eggs, and let cook over low heat for 4-5 minutes covered. If frittata appears mostly solid, it is ready to flip, if not cook for a few minutes longer. Place a larger plate over the top of the pan, hold the middle of the plate with a firm grip, and flip the frittata. Slowly and with care, slide the frittata back into the pan with the uncooked side down. Replace the lid, and cook for another 4 minutes. Remove from heat, and slice into wedges to serve.

Makes for a great packed lunch too! Click here to read our 5 steps for packing your kids a healthy school lunch.

Photo courtesy of net_efekt