Take a bunch of sardines, chop 'em up heads and all, rub salt all over everything, cover with water and let it sit out for three months. Gross right? Wrong.
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I am always looking for delicious & nutritious salads that are easily made and can satisfy all week. This is my latest obsession. I was inspired to make a dish that was both full of crispy, fresh, summer veggies and also high in protein (and as usual, looking to add an Asian spin). So I took the route of a colorful slaw, added some flavorful chicken and spiked the whole thing with spicy Thai chilies and fresh herbs. Yum, I'm hooked. This dish is fantastic eaten as a side dish, for lunch behind my steering wheel, or reinvented into an incredible dinner as kimchee lettuce wraps.
THAI CHICKEN SLAW
- 1 chicken breast and 1 thigh (pan roasted, cooled and then shredded)
- 1 head of purple cabbage
- 2 carrots
- 2 radishes
- Handful of mint leaves, coarsely chopped
- 1/4 cup cilantro, coarsely chopped
- 1-2 Serrano pepper, Thai red chilies or 1/2 a jalapeno (to taste), seeded and finely chopped
- 2 small shallots, finely chopped
- 1" nub of fresh ginger
- 1 green onion
- 1 Tbsp honey
- 1/4 cup rice vinegar
- 1 lime, juiced
- 1-3 Tbsp fish sauce (optional)
- 3 Tbsp soy sauce
- 3 tsp toasted cashews or peanuts
Begin by seasoning and roasting the chicken. Toss it with soy sauce and fresh ginger and roast at 350 F for approximately 15-20 minutes. Set it aside to cool and then shred when it cools down enough to handle.
Shred your cabbage and carrots and add them to a very large mixing bowl. Slice radishes (and any other crunchy veggies you have on hand) and add them to the large bowl as well.
Create a dressing by mixing the shallots, cilantro, soy sauce, fish sauce, lime juice, rice vinegar and honey to a small jar with a lid. Shake the heck out of it. When the dressing is well shaken, add 1/3 cup of olive oil and shake again. Shake it, shake it.
Add chicken to the big bowl and mix evenly into the veggies. Cover the whole thing with dressing and toss together thoroughly.
You can mix in the toasted nuts now, or save them until right before you eat.
Eat all week and in every way possible.
HINT: This salad is amazing served in a lettuce cup with kimchee!
The Skinny: Cabbage is part of the cruciferous family, best known for their anti-cancer properties (known as glucosinolates). Other cruciferous are broccoli, kale, Brussels sprouts, cauliflower, etc. In fact, the anti-cancer effects are so well studied that it is one of the American Cancer Society's key dietary recommendations. Beyond it's antioxidant qualities, cabbage also has very high levels of vitamin C, potassium and folic acid, biotin, calcium, and magnesium. Cabbage also has an anti-bacterial effect which makes it particularly beneficial for healing peptic ulcers and indigestion. This is due to the strong amino acid L-Glutamine, which heals and regenerates the stomach lining. And lastly, as with the rest of the cruciferous, cabbage protects and cleanses the liver. So eat it up, for a liver clean up!
Its "Unprocessed October" I am have been brain-storming ways to make whole-food and delicious lunches. Today I called on an old friend: the egg salad sandwich. Its one of those classics that everyone loves but no one makes. I think this is the perfect time to revisit. Here is my spin: Egg Salad, Pure and Simple.
2 hard boiled eggs
1 Tbsp of Plain Greek yogurt
1 tsp of unprocessed Dijon mustard
2 tsp of fresh herbs (today I used lemon thyme)
2-4 tsps of finely chopped shallots
rock salt and pepper to taste.
1/2 a piece of Trader Jo's Whole Wheat Lavash bread, (or another simply made bread.) For Paleo serve in lettuce cups.
Handful or wild arugula, lettuce, or mache
Home made pickles.
*NOTE: I like crunch in my egg salad so I generally throw in a small dice of whatever veggies I have available: cucumber, bell pepper, carrots, pickles, capers, etc. Chopped nuts can also be a nice addition.
*For an interesting variation try a curry powder, chopped apple and toasted pecans combination.
Hard-boil your eggs (See directions below for a perfectly hard-boiled egg.)
In a bowl mix together shallot, mustard, yogurt and herbs. Add the shelled eggs and roughly chop.
Fold the eggs and yogurt mixture together but allow it to stay course and not get too smooth.
If adding other veggies, fold them in also.
Serve over a salad, in a flat bread wrap or an open face dense rye bread sandwich. Add a spicy lettuce to contrast the creamy eggs and serve with home made (or fresh) pickles.
How To Perfectly Hard-Boil An Egg
1) Place eggs in a pot and cover with 2" of water.
2) Bring water to boil.
3) Once water boils, remove from heat momentarily and bring heat to medium. Place the eggs back on to simmer for 1 minute.
4) Remove pot from heat and let sit for 12 minutes. *NOTE: If cooking 5+ eggs, let sit for 15-20 minutes.
5) Rinse eggs under cold water. Ready to eat or save.
Yogurt has less fat and cholesterol then a vegetable-oil based mayonnaise. It can provide the creamy texture or moistness you are looking to add to a recipe. i.e- on tacos, in eggs, on sandwiches, in oatmeal, etc. Yogurt, unlike mayonnaise is a super food. Yogurt can help improve digestion and immunity with its pro-biotic content; yogurt is a rich source of calcium; yogurt helps increase the bio-availability of other nutrients, yogurt supports healthy re-balance after antibiotics and yogurt is an excellent source of protein.
World famous? Well, maybe I am pushing it- but this indeed is my absolute favorite, scream from the roof tops, nutrition packed way to cook up this super food. Kale is part of the cruciferous family (related to the cabbage) and is touted as being one of the very most nutritious vegetable. Kale is jam packed with carotenes, vitamins C, B6 and manganese, fiber and many minerals such as copper, iron and calcium. (Murray, 2005.) Kale (and all cruciferous veggies) improve liver detoxification and have anti-cancer properties. So pick up a bunch at the next farmers market (it is always in season) and try on my massaged kale salad for size. Massaged Kale Salad
Raw kale salad is an easy, nutritious and adaptable recipe. Feel free to alter dressing and additional ingredients to your tasting.
1 bunches of lacinato/ dinosaur kale rinsed, de-boned and chopped into strips.
Juice of 1 lemon
½ teaspoon salt
4 tbsp olive oil
1. Put kale, olive oil, lemon and salt into bowl, then using hands massage the kale for 5 minutes to tenderize it.
2. Then add the additional veggies, toss and let marinate for an 15 minutes or more.
3. Additional options: avocado, shredded carrot, red bell pepper, shallot, parsley, sesame seeds, pine nuts, pumpkin seeds, cilantro, fresh mint, tomatoes, kalamata olives, radish, splash of vinegar.