Everyday green chopped salad

With easy homemade dressing and nuts

“This just goes to show that even the simplest green salad can pack a real flavour punch ”

Serves 4

Cooks In 10 minutes

Difficulty Super easy

Vegetables, Dairy-free, Vegan, Vegetarian

Nutrition per serving

Calories 94 5%

Fat 7.9g 11%

Saturates 1.1g 6%

Protein 1.8g 4%

Carbs 2.7g 1%

Sugars 2.1g 2%

Of an adult's reference intake

Ingredients

4 scallions

½ cucumber

1 handful fresh basil leaves

½ head Boston lettuce , or small red leaf lettuce

½ heart romaine

½ cup sprouted cress or alfafa

3 tablespoons extra virgin olive oil

1 tablespoon red wine vinegar

½ teaspoon Dijon or English mustard

⅛ teaspoon sea salt

freshly ground black pepper

½ cup chopped toasted walnuts , or your favourite nuts

Method

Chopped salads are incredibly simple to make, you have to give them a go. If nothing else, they can offer you some chopping practice, so why not make something tasty while you’re practicing your knife skills? Anyone can make these salads, just make sure you use a good, sharp chef’s knife and your biggest chopping board – and watch your fingers!

Get yourself a big chopping board and a large sharp knife. It’s best to start by chopping the harder, crunchier veggies first, so trim and chop your scallions and slice your cucumber. Slice your basil. Bring it all into the centre of the board, and continue chopping and mixing together.

Add the lettuce leaves, and cress or alfalfa to the board. When everything is well chopped, you’ll have a big mound of salad on the board.

Make a well in the middle and drizzle in the extra virgin olive oil and red wine vinegar. Add the mustard and the salt and pepper. Sprinkle with nuts. Mix up so everything gets well coated and serve on the board or in a bowl.

Serving suggestions:

This makes a nice addition to any main dish such as Barbecued chicken, Spaghetti and meatballs or Old-school pork chops with apples.

Jamie's tips:

- What I want to show you here is that the sky’s the limit when it comes to the different ingredients you can add to a chopped salad – you can use whatever’s available.

- The only rule I would give you is to always include a couple of handfuls of crunchy lettuce to give your salad a really good texture. Try out different things, and don’t feel obliged to use the same old stuff all the time. Bell peppers, tomatoes, herb sprigs, a peeled and pitted avocado . . . you can get any or all of these into a chopped salad.

- Basil works well in this salad, but so do lots of other soft fresh herbs, such as chives, chervil, or mint.

- For a bit of extra crunch, simply toast some nuts in a warm pan, but watch them as once they start to go brown they can burn very quickly.

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/everyday-green-chopped-salad/#gGTwP21cpVHIp8bl.99

Veggie chilli with crunchy tortilla & avocado salad

Brilliantly speedy and spicy

“This vegetarian bean chilli is packed with goodness and flavour, and is fast and easy to rustle up ”

Serves 4

Cooks In15 minutes

Difficulty: Super easy

Vegetables, Vegetarian, Gluten-free, Mexican

Nutrition per serving

Calories 749 37%

Fat 25.2g 36%

Saturates 4.8g 24%

Protein 29.1g 65%

Carbs 96.1g 37%

Sugars 16.7g 19%

Of an adult's reference intake

Ingredients

For the chilli and rice

1 dried smoked chipotle or ancho chilli

½ fresh red chilli

1 red onion

1 teaspoon sweet smoked paprika

½ teaspoon cumin seeds

1-2 garlic cloves

1 big bunch fresh coriander

olive oil

2 mixed-colour peppers

1 x 400 g tin of chickpeas

1 x 400 g tin of black beans

700 g passata

1x 250 g pack of cooked mixed long grain & wild rice

For the salad

4 small corn tortilla wraps

2 ripe avocados

3 heaped tablespoons fat-free natural yoghurt , plus extra to serve

2 limes

1 romaine lettuce

½ cucumber

1 fresh red chilli

1 handful ripe cherry tomatoes

Method

Ingredients out • Oven at 200°C/400°F/gas 6 • Food processor (bowl blade) • Lidded casserole pan, high heat • Stick blender

START COOKING

Put the chillies, peeled and halved red onion, paprika and cumin seeds into the processor, squash in the unpeeled garlic through a garlic crusher, then add the coriander stalks (reserving the leaves) and 2 tablespoons of oil, and whiz until fine • Tip into the pan, then add the deseeded and roughly chopped peppers, drained chickpeas and black beans, a pinch of salt and pepper and the passata, stir well and put the lid on • Fold the tortillas in half, slice into 0.5cm strips, sprinkle on to a baking tray and pop in the oven until golden and crisp

Put most of the coriander leaves, a pinch of salt and pepper, half a peeled avocado, the yoghurt and the juice from 2 limes into a jug and whiz with a stick blender until silky • Check and adjust the seasoning of the chilli, leave the lid off • Remove the tortillas from the oven into a bowl, cut the lettuce into chunky wedges and add to the bowl • Scoop and dot over curls of avocado • Peel the cucumber into ribbons and finely slice half a chilli, then scatter both over the top

Make a well in the middle of the chilli and tip in the rice, then pop the lid on for the last few minutes to warm the rice through • Pour the dressing over the salad, pick over the remaining coriander leaves, finely slice the remaining chilli and sprinkle over the top along with the halved cherry tomatoes, then toss everything together • Serve with dollops of yoghurt.

Fonte e imagem: http://www.jamieoliver.com/recipes/vegetables-recipes/veggie-chilli-with-crunchy-tortilla-avocado-salad/#utt8JtIgOdo2ZHVb.99

22 Healthy Foods to Always Have in Your Fridge

"BY DARSHANA THACKER

Here’s a master list to use when you’re stocking up on healthy ingredients and essentials. Filling your kitchen with healthy foods makes cooking delicious dishes a pleasure, not a chore. Although it looks like a long list, it’s worth it to stock up on condiments and frozen goods, since they will last for a long time.

1. Staple Vegetables
For vegetables, stock up on carrots, celery, beets, and bell peppers, because they have a better shelf life than other vegetables. You can use them in stews, for making stock, with dips as a snack, and in a lot of other types of recipes.

2. Staple Fruits
For fruit, stock up on apples, grapes, berries, and pears. These last a long time in your fridge, and are good for snacking or in oatmeal and baked goods.

3. Greens Like Lettuce, Spinach, and Kale
Fresh greens are always good for making a quick salad or for steaming or sautéing. You can also throw them in stews, soups, and healthy scrambles.

4. Fresh Herbs
Fresh herbs add flavor and freshness to almost any recipe you’ll make. My favorites are cilantro, parsley, thyme, sage, dill, and rosemary. If the herbs are damp, then wrap them in a dry paper towel before storing; if dry, wrap them in a damp paper towel before storing.


5. Dates and Dried Fruit
It’s always a good idea to have dates and other dried fruits in your fridge. Keep your favorites on hand, whether they’re raisins, dried figs, dried apricots, currants, or cranberries. You will get a lot of use out of a small amount in place of sweeteners and in baking.

6. Nuts and Seeds
We use them sparingly at Forks Over Knives, but nuts are good to have in case you don’t have nut milk—you can quickly make some nut milk at home. You can also use nuts and seeds to garnish your salads or main dishes.

7. Plant-Based Milks
Stock up on any plant-based milk that you like, whether it’s almond, soy, rice, cashew, hemp, or rice milk. You can always use it in breakfast cereals, for making baked goods, and in any dish that requires a creamy texture. Just like with nuts and seeds, please use sparingly.

8. Salsa
Good quality store-bought salsa makes cooking easier, as you can use it in main dishes and as a dip or a dip ingredient.

9. Mustard
Always have some mustard you like in the fridge, whether it’s Dijon, yellow, spicy brown, or another variety. You can use it on sandwiches and in dressings and sauces.

10. Hummus

Some good hummus is always useful to have in your kitchen, since you can use it as a dip or as a sandwich spread. Try this delicious low-fat hummus recipe.

11. Nutritional Yeast
Nutritional yeast adds a cheesy flavor to food, so it’s a good vegan ingredient to have on hand. You can use it in pasta, in dips, and in other savory dishes.

12. Miso Paste
Miso is a flavoring agent that’s great for cooking, and along with nutritional yeast, adds a good cheesy flavor to dishes.

13. Tahini or Peanut/Nut Butters
Tahini, peanut butter, and other nut butters are good for making sandwiches,dressings, and baked goods.

14. Tamari or Soy Sauce
Tamari or regular soy sauce is useful for making Asian dishes, for overall flavor, and in dressings.

15. Hot Sauce
I love hot sauce because it adds spice and kick to dishes. When you buy it at the store, try to find an oil-free brand with just a few ingredients.

16. Cacao Powder
Keep some cacao powder in your kitchen to make any dessert that requires chocolate.
For the Freezer…

17. Cooked Beans
Whenever you make a batch of beans, double the recipe so that you have extra to freeze. This cuts down a lot of prep time during the week.
To thaw: remove from the freezer and thaw in the fridge overnight, or run under hot water to use them immediately.

18. Cooked Grains
Just as with beans, grains freeze and reheat beautifully. Store extra cooked rice andquinoa in your fridge and quick meals will be a breeze.
To thaw: remove from the freezer and thaw in the fridge overnight, or steam them to use them immediately. Or place the frozen grains in a bowl, and set into a larger bowl partially filled with very hot water.

19. Frozen Vegetables
Stock up on frozen vegetables like corn, vegetable medleys, edamame, and green peas, and you will always have healthy options when you’re cooking.

20. Frozen Fruit
When your grocery store is having a sale, stock up on frozen bananas, frozen berries, and other frozen fruits. You can use them when baking, snacking, or in smoothies.

21. Garlic and Ginger
Garlic and ginger are excellent to have for flavoring savory dishes, so I store minced garlic and grated ginger in small freezer bags when I have extra. There’s no need to defrost it before using.

22. Corn, Rice, and Wheat Tortillas
These freeze well, and tortillas are endlessly useful when making tacos, wraps,quesadillas, and other handheld meals.

Ready to cook?"

Fonte e imagens: http://www.forksoverknives.com/22-healthy-foods-to-stock-fridge/

Asian Tuna Salad

Sang An

Serves 2| Hands-On Time: 10m | Total Time: 10m

Ingredients

• 1 tablespoon low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon canola oil
• 1 teaspoon toasted sesame oil
• 1 head Bibb lettuce, torn
• 1/2 red bell pepper, thinly sliced
• 1/2 English cucumber, seeded and thinly sliced
• 1 6-ounce can water-packed tuna, drained
• 4 ounces snow peas, thinly sliced

Directions

1. In a large bowl, whisk together the soy sauce, vinegar, canola oil, and sesame oil. Add the lettuce, bell pepper, cucumber, tuna, and snow peas and toss to combine.

By Sara Quessenberry,  April 2011

Fonte e imagem:
http://www.realsimple.com/food-recipes/browse-all-recipes/asian-tuna-salad-00000000054284/

Mozzarella and Red Pepper Salad

" Ingredients (Serves 4)• 4 large red peppers
• 1 garlic clove, thinly sliced
• a few fresh basil leaves
• salt and freshly ground pepper
• a few tomatoes, halved
• 2 fresh buffalo mozzarella
• a few capers (optional)
• bread and mixed salad leaves or baby spinach, to serve For the salad dressing
• 2 anchovy fillets
• 1 small garlic clove, crushed
• a pinch of crushed chillies or hot cayenne pepper
• a good squeeze of lemon juice
• 150ml olive oil
• freshly ground black pepper

Directions
1) Preheat the oven to gas mark 4/ 180°C/350°F.
2) Place the peppers on a baking sheet and roast for about 45 minutes, until soft and slightly charred.
3) Put in a bowl, cover with cling film and, when cool, peel off the skins, reserving any juices.
4) Remove and discard the seeds and core, then tear the peppers into strips, place them in a large bowl and pour over any reserved juices.
5) Mix in the sliced garlic, basil and seasoning, then leave at room temperature for at least an hour or overnight, if possible, to marinate.
6) To make the dressing, mash the anchovy fillets with the garlic and chillies or cayenne, then whisk in the lemon juice, olive oil and black pepper, to taste.
7) To serve, put the peppers and tomatoes on a large platter or four dinner plates. Tear the mozzarella into rough pieces, then sprinkle the salad with capers, if using, and the dressing. Add a few leaves, if you like, and serve with crusty bread.

Words by Janet Smith. Photograph by James Murphy, Sunday 30 April 2006"

Fonte e imagem:

http://www.marieclaire.co.uk/lifestyle/recipes/163578/mozzarella-and-red-pepper-salad.html

Summer Salad

"A trip to my local farmers' market supplied me with this lovely goats'-cheese log coated in crushed chillies, but plain goats' cheese works fine. For the beetroot, look for jars of baby beetroot pickled in sweet vinegar.

Ingredients (Serves 6)
• Half a bunch of young asparagus spears, cut into bite-sized pieces
• 3tbsp olive oil
• 140g chopped pancetta
• 2 garlic cloves, crushed
• 3 pickled baby beetroot, sliced
• 1 frisée lettuce
• About 200g goats' cheese, sliced or crumbled

Directions
1) Pod the beans and drop into a pan of boiling salted water.
2) Cook for one minute, then remove with a slotted spoon and set aside.
3) Cook the asparagus in the same water until just tender. Drain.
4) Next, fry the pancetta in half of the oil until brown, remove with a slotted spoon and set aside.
5) Add the garlic to the pan and fry until softened.
6) Return the pancetta to the pan with the beetroot and warm through.
7) To serve, divide the pancetta mixture between six plates and top with frisée, beans, asparagus and cheese.
8) Mix a few tablespoons of vinegar from the jar of beetroot to the pan with the remaining oil.
9) Season, then pour over the salads."

Words by Janet Smith. Photograph by James Murphy

Fonte e imagem:
http://www.marieclaire.co.uk/lifestyle/recipes/163593/summer-salad.html

Bean & 'Bello Burger

"Serves 4

Ingredients

• 4 tablespoons canola oil
• 2 medium portobellos, diced
• 1/2 red onion, diced
• 1/2 green bell pepper, cored, seeded and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1/4 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper
• 2 egg whites
• 1 tablespoon honey mustard
• 1 tablespoon Worcestershire sauce
• 6 tablespoons dried breadcrumbs
• 4 whole-wheat buns
• 1/2 cup barbecue sauce
• 4 lettuce leaves
• 4 tomato slices

Preparation

1. Heat 2 tablespoons oil in a large skillet over medium heat. Cook mushrooms, onion and bell pepper, stirring occasionally, until pepper begins to soften, 4 to 5 minutes. Add beans, paprika, garlic powder and black pepper. Cook, smashing beans with the back of a spoon, 1 to 2 minutes more. Transfer mixture to a bowl and mix in eggs, mustard, Worcestershire sauce and breadcrumbs. Form into 4 patties. Wipe out skillet; heat remaining 2 tablespoons oil over medium heat and cook burgers until brown and firm, 6 to 7 minutes per side. Place on buns; top each with 2 tablespoons barbecue sauce, a lettuce leaf and a tomato slice."
    
   Fonte:
   http://www.self.com/fooddiet/recipes/2009/02/bean-and-bello-burger

Q. Organic—or Not? Is Organic Produce Healthier Than Conventional?

 "A. There are at least two good arguments for eating organic: fewer pesticides and more nutrients. Let’s start with pesticides. Pesticides can be absorbed into fruits and vegetables, and leave trace residues. The Environmental Working Group (EWG), a nonprofit, nonpartisan organization, pored over the results of nearly 51,000 USDA and FDA tests for pesticides on 44 popular produce items and identified the types of fruits and vegetables that were most likely to have higher trace amounts. Most people have no problems eating conventionally grown produce but if you feel strongly about pesticide residues, the EWG’s list below should help you shop.
As for nutrients, in 2007 a study out of Newcastle University in the United Kingdom reported that organic produce boasted up to 40 percent higher levels of some nutrients (including vitamin C, zinc and iron) than its conventional counterparts. Additionally, a 2003 study in the Journal of Agricultural and Food Chemistry found that organically grown berries and corn contained 58 percent more polyphenols—antioxidants that help prevent cardiovascular disease—and up to 52 percent higher levels of vitamin C than those conventionally grown. Recent research by that study’s lead author, Alyson Mitchell, Ph.D., an associate professor of food science and technology at the University of California, Davis, pinpoints a potential mechanism to explain why organic techniques may sometimes yield superior produce.
It’s a difference in soil fertility, says Mitchell: “With organic methods, the nitrogen present in composted soil is released slowly and therefore plants grow at a normal rate, with their nutrients in balance. Vegetables fertilized with conventional fertilizers grow very rapidly and allocate less energy to develop nutrients.” Buying conventional produce from local farmers also has benefits. Nutrient values in produce peak at prime ripeness, just after harvest. As a general rule, the less produce has to travel, the fresher and more nutrient-rich it remains.
A 2008 review by the Organic Center of almost 100 studies on the nutritional quality of organic produce compared the effects conventional and organic farming methods have on specific nutrients. The report’s conclusion: “Yes, organic plant-based foods are, on average, more nutritious.”
Bottom line: “Eating more fresh fruits and vegetables in general is the point,” says Mitchell. If buying all organic isn’t a priority—or a financial reality for you—you might opt to buy organic specifically when you’re selecting foods that are most heavily contaminated with pesticide and insecticide residues.

Preferably Organic —Most Commonly Contaminated*
Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Cherries Kale Lettuce Grapes - Imported Carrots Pears
If Budget Allows, Buy Organic Collard Greens Spinach Potatoes Green Beans Summer Squash Peppers Cucumbers Raspberries Grapes - Domestic Plums Oranges Cauliflower Tangerines Mushrooms Bananas Winter Squash Cantaloupe Cranberries Honeydew Melon Grapefruit It’s Your Call —Least Commonly Contaminated Sweet Potatoes Tomatoes Broccoli Watermelon Papaya Eggplant Cabbage Kiwis Sweet Peas - Frozen Asparagus Mangoes Pineapple Sweet Corn - Frozen Avocadoes Onions *Listed in order of pesticide load Source: Environmental Working Group. Go to foodnews.org for updates." Fonte e imagem: http://www.eatingwell.com/food_news_origins/green_sustainable/organic_or_not_is_organic_produce_healthier_than_conventional?utm_source=YahooBlog_Brierley_15OrganicFoodsYouCanSaveOn_030210

What's Fresh: Trying to save money? 15 foods you don’t need to buy organic

By Brierley Wright, M.S., R.D.
"Although I enjoy the grocery store (maybe it’s because I’m a dietitian that I love checking out new products and comparing food labels), lately my husband is doing our grocery shopping.
His budget-friendly buys are great for our bank account. But they don’t always align with my interest in eating organically. We don’t buy everything organic, but pesticides can be absorbed into fruits and vegetables, leaving trace residues, and I’d prefer to not eat pesticides. Long-term exposure to them has been associated with cancer, infertility and neurologic conditions, such as Parkinson’s. (Here are 4 ways to reduce your exposure to pesticides.)
Anyway, one day he called me from the produce aisle. Andy wanted to know what on the list he truly needed to buy organic and what he could skimp on and buy conventional. (Does organic produce have more nutrients? Find out here.)
Fortunately, the Environmental Working Group (EWG, a nonprofit, nonpartisan organization) has identified 15 fruits and vegetables that are least likely to be contaminated with pesticide residues. I told him to save money and buy those conventional:

1. Asparagus
2. Avocado
3. Broccoli
4. Cabbage
5. Eggplant
6. Kiwi
7. Mango
8. Onions
9. Papaya
10. Pineapple
11. Sweet corn (frozen)
12. Sweet peas (frozen)
13. Sweet potatoes
14. Tomatoes
15. Watermelon

EWG also identified 12 fruits and vegetables that are most likely to have higher trace amounts of pesticides. We buy organic:

1. Apples
2. Carrots
3. Celery
4. Cherries
5. Grapes (imported)
6. Kale
7. Lettuce
8. Nectarines
9. Peaches
10. Pears
11. Sweet bell peppers
12. Strawberries"

Fonte e imagem:
http://shine.yahoo.com/channel/food/whats-fresh-trying-to-save-money-15-foods-you-don-t-need-to-buy-organic-999969/