Black Bean Salad with Honey Lime Vinaigrette

Well, it’s officially September and it’s blazing saddles here in Chicago. That means it’s time to be creative in the kitchen. Read, “how can I cook without cooking?” Luckily, Mother Nature is on our side during the warmer months, providing us with a wealth of fresh produce that requires very little preparation. How kind of Her! So, to keep the sweat at bay, I created this hearty bean salad that’s both refreshing and satisfying.

If you’ve got a can opener and a knife, you’re all set for this recipe. Just pop open a couple of cans of beans, then chop up some fresh veggies and you’ve pretty much got this dish made. Lots of beans and veggies means you know it’s good for you, which is just an added bonus, really. Then, to jazz it all up a bit, I’ve created a tangy, yet sweet vinaigrette made from fresh lime juice and zest as well as honey, mustard and olive oil. That’s it! So easy, just like I promised.

Serve up a big bowl of this tonight for dinner and save the rest to munch on during the week. This salad tastes even better after a day or two in the fridge.

P.S. – If you’re not in the mood to cook an ear of fresh corn, you can substitute thawed corn or canned corn. See, so easy!

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Black Bean Salad with Honey-Lime Vinaigrette


  • Author: Sara Haas

Description

This delightfully healthy dish comes together fast and it not only looks beautiful, but tastes great too.


Ingredients

For the salad

  • 1 ear of fresh corn, shucked and cleaned (or about 1 cup corn kernels)
  • 1 can (15 ounce) black beans, rinsed and drained
  • 1 can (15 ounce) can kidney beans, rinsed and drained (or any other bean will work here too)
  • 1 red or yellow bell pepper, seeded, stemmed and diced
  • 1 green bell pepper, seeded, stemmed and diced
  • 1/2 medium red onion, peeled and diced
  • 1/2 cup fresh cilantro leaves, roughly chopped
  • 1/2 jalapeno, seeded and diced (optional)

For the dressing

  • 1 teaspoon dijon mustard
  • 1 lime, zested and juiced
  • 2 tablespoons honey
  • 1/3 cup olive oil
  • sea salt, to taste

Instructions

To prepare the salad

  1. Bring a pot of water to a boil. Add the corn and return to a boil. Cook for 5 minutes, then drain and rinse the corn under cold water to stop the cooking process. Pat dry and when cool enough to touch, cut kernels from the cob and add to a large serving or mixing bowl.
  2. To the same bowl with the corn, add the beans, peppers, onion, cilantro and jalapeño, if you’re using it. Toss to combine.

For the dressing

  1. In a small mixing bowl, combine the mustard, lime zest, lime juice and honey. Whisk in the olive oil.

To serve

  1. Pour the dressing over the salad and toss to evenly coat the beans and vegetables. Cover the bowl with a lid or plastic wrap and refrigerate for at least an hour. Toss again before serving.

Notes

  • This recipe makes between 7 1/2 and 8 cups salad.
  • You don’t have to let this salad sit in the fridge before digging in, but it does taste so much better when you do!

Nutrition

  • Serving Size: 8
  • Calories: 201
  • Sugar: 7
  • Sodium: 140
  • Fat: 10
  • Saturated Fat: 1
  • Unsaturated Fat: 8
  • Trans Fat: 0
  • Carbohydrates: 25
  • Protein: 6
  • Cholesterol: 0

Short and Sweet Series: Banana Mango Coconut Smoothie Recipe

Why I made this recipe: Because I love trying new smoothie recipes and mango is one of my favorite fruits.

Why I love this recipe: This one is super creamy, and the touch of coconut makes it feel indulgent and tropical, like you’re on vacation, laying on a beach, reading a good book, under the shade of a palm tree…you get the picture.

How this recipe is healthy: Oh, it’s healthy alright. If you read the ingredient list, you’ll know that this smoothie is jam-packed with good nutrients. It’s loaded with healthy fats from the avocado and flax seed and it’s bursting with powerful vitamins like A and C and important minerals like potassium. And don’t forget the calcium, it’s in there too, thanks to that healthy dose of low-fat milk.

And here are the pretty pictures:

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Banana Mango Coconut Smoothie


  • Author: Sara Haas

Ingredients

  • 1 small banana, peeled and sliced
  • 1 mango, peeled, seeded and cubed
  • 1 1/2 cups low-fat milk (or other non-dairy milk alternative)
  • 1/2 avocado, peeled, seeded and cubed
  • 1 tablespoon ground flax seed
  • 2 tablespoons grated or flaked dried coconut
  • 2 teaspoons honey

Instructions

  1. Spread the sliced banana and mango cubes evenly out onto a cookie sheet lined with parchment paper. Freeze for at least 1 hour and up to 2 hours. (If desired, this step can be done advance, just be sure to transfer partially frozen fruit to a re-sealable freezer bag to prevent it from sticking to the paper).
  2. Pour the milk into the bottom of a blender and add the frozen fruit, avocado, ground flax seed, coconut and honey. Puree until smooth. Pour into cups and serve immediately.

Notes

  • Makes 3 cups.
  • This smoothie isn’t mind-numbingly sweet. But if you’re looking for some additional sweetness, add a little more honey.

Nutrition

  • Serving Size: 4
  • Calories: 188
  • Sugar: 23
  • Sodium: 52
  • Fat: 7
  • Saturated Fat: 2
  • Unsaturated Fat: 4
  • Trans Fat: 0
  • Carbohydrates: 30
  • Protein: 5
  • Cholesterol: 5

Recipe Redux: Carrot Cake Pancakes

The theme of this month’s redux is “back to the dinner table” and I love this theme because I am a huge advocate of sitting down at the table and eating and enjoying meals as a family. When I grew up, this was something we did, maybe not for every meal, but as often as we could. Sure, it was a little crazy at times and there were definitely instances where foods was pushed around on plates or tossed across the table, but it was great and I have many fond memories of sitting and eating with my family.

The tradition of sitting down and eating dinner as a family continues at my house. And to honor the family dinner, I thought pancakes were in order since they happen to be one of our favorite foods. And hey, breakfast for dinner is always fun, right?

My husband happens to really like carrot cake, so he inspired these little Carrot Cake Pancakes. It’s totally like having your cake and eating it too. The great thing about them is that these little cakes are loaded with nutrition instead of fat and calories. 

To top off the theme of family, I have to include a special thanks to two very special people who helped me with this recipe and blog post, my mom and her husband Stan. Notice how awesome these pics look? Yup, that’s their handiwork! My mom created those amazing vignettes and Stan was an expert at holding the makeshift paper “screen” to help create/block light. They also happily obliged to taste-testing, and judging by the looks of the empty plate, I’m assuming they liked them. 

So, from my family to yours, we wish you many happy meals at the table!

P.S. – These little cuties are super delicious with a little drizzle of maple syrup and a light dusting with powdered sugar. 🙂

 

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Carrot Cake Pancakes


  • Author: Sara Haas

Description

The tasty goodness of carrot cake without all of the fat and calories!


Ingredients

  • 1 cup whole wheat flour
  • 3/4 cup whole wheat pastry flour
  • 1 1/2 teaspoons baking powder
  • 3/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 3/4 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground ginger
  • 2 large eggs
  • 1 3/4 cup low fat milk
  • 2 tablespoons vegetable oil
  • 2 tablespoons packed brown sugar
  • 1/2 cup walnuts, finely chopped
  • 2 cups finely grated carrot

Instructions

  1. In a large mixing bowl, whisk together the flours, baking powder, baking soda, salt, cinnamon, nutmeg and ginger.
  2. In a separate mixing bowl, whisk together the eggs, milk, oil and brown sugar. Stir in the nuts and carrots. Add dry mixture to wet mixture and stir gently until combined.
  3. Heat non-stick pan or griddle over medium-high heat. Once hot, spray with non-stick cooking spray and drop pancakes onto hot pan using a 1/4 cup measuring cup. Cook on the first side until batter begins to bubble, then flip and cook the other side an additional 2-3 minutes or until lightly browned.

Notes

  • This recipe serves 8, which gives each person two delicious pancakes apiece.

Nutrition

  • Serving Size: 8
  • Calories: 243
  • Sugar: 8
  • Sodium: 254
  • Fat: 10
  • Saturated Fat: 1
  • Unsaturated Fat: 8
  • Trans Fat: 0
  • Carbohydrates: 33
  • Protein: 7
  • Cholesterol: 49


Short and Sweet Series: Thai Chickpea Burgers

It’s time for a new recipe! And here it is, the Short and Sweet (this is what I am calling my new abbreviated, get-to-the-point recipe blog posts) version!

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Why I made this recipe: Because I love Thai food and I adore veggie burgers, so why not combine them?

Why I love this recipe: Because these little chickpea burgers are super flavorful, satisfying and with the lime-infused slaw, taste so clean and refreshing.

How this recipe is healthy: I’m sure I don’t have to tell you this, but Americans don’t eat enough fiber. Getting enough is a tall order considering the average adult needs between 25-35 grams of fiber each day! One easy way to get more fiber is to eat more beans. Beans can help fill your “fiber bucket” to the tune of about 8 grams per half cup, and these burgers make it easy. And there’s more! Besides fiber, beans are also a superb source of lean vegetarian protein and they offer other goodies like folic acid and iron. The beans are great, but so is the slaw, which is made with fresh veggies including cabbage and carrots then tossed in a light lime-infused vinaigrette. It’s a nutrition-packed, satisfying meal!

And here are the pretty pictures:

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Thai Chickpea Burgers


  • Author: Sara Haas
  • Yield: 10

Description

A chickpea burger that’s bursting with fresh garlic, ginger and Thai Green Curry paste then topped with a refreshing lime-infused cabbage slaw.


Ingredients

For the slaw

  • 2 teaspoons Dijon mustard
  • 1/2 lime, zested and juiced
  • 2 tablespoons olive oil
  • 1 1/2 cups shredded cabbage (red or green or both!)
  • 1 cup shredded carrots
  • 1 green onion, white part only, thinly sliced
  • 1/4 cup cilantro leaves

For the burgers

  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 15-ounce can white beans, drained and rinsed
  • 1 large egg
  • 1 tablespoon olive oil
  • 1/4 cup cilantro, chopped
  • 1 tablespoon + 1 teaspoon thai green curry paste (and up to 2 tablespoons)
  • 1 teaspoon grated fresh ginger
  • 2 cloves garlic, grated
  • 1/4 teaspoon sea salt
  • 3 tablespoons plain bread crumbs
  • 4 teaspoons olive oil, divided
  • 10 small whole wheat hamburger buns or dinner rolls, split in half and toasted

Instructions

For the slaw

  1. Combine the mustard, lime zest and lime juice together in the bottom of a medium mixing bowl. Gradually add the olive oil, whisking until incorporated. Add the cabbage, carrot, green onion and cilantro and toss to combine.
  2. Cover and refrigerate until ready to eat.

For the burgers

  1. Place beans in a large mixing bowl and partially mash with a fork or avocado (or potato) masher.
  2. In a separate bowl, whisk the egg together with the olive oil, cilantro, curry paste, ginger, garlic and salt. Add mixture, along with the bread crumbs, to beans and stir to combine.
  3. Using a 1/4 cup measure, loosely scoop out the bean mixture and shape into patties.
  4. Heat half of the olive oil in a non-stick pan set over medium heat. Add half of the patties and cook for about 5 minutes. Carefully flip them over and cook an additional 5 minutes. Remove the patties from the pan and cover with foil to keep them warm. Add the remaining oil and repeat the process with the remaining patties.
  5. Place the cooked patties on the toasted buns and top with a rounded 1/4 cup of the slaw. Serve immediately.

Notes

  • Attention vegans and others with egg and gluten allergies! You can make these without the egg and breadcrumbs. Simply omit them and follow the instructions as written. The burgers will be a little crumbly, but still super tasty. And enjoy the burger sans bun or opt for a GF bun for all you gluten sensitive folks.
  • Yields about 10 mini burgers.

Greek Pasta Salad Recipe

I am trying something new. I know you’re busy, and there are likely times that you don’t even read my blog posts. Don’t worry, I’m not mad, I totally get it. You just want the recipe. I’m excited to start off  this series with a simple recipe for Greek Pasta Salad.

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Black Bean and Mushroom Tacos

I adore tacos. Besides pizza, no other food is better in my opinion. I love tacos because they are the perfect vehicle for so many other great foods. Just think about it. Tacos are delicious filled with grilled chicken and a simple pico de gallo. They are also fantastic loaded with spicy oven-baked tofu and a refreshing cilantro cabbage slaw. And how about fish? I mean, who doesn’t love a fish taco?

In my house, tacos rule and I am constantly finding new fillings for my favorite food. To honor “Meatless Monday“, I came up with a vegetarian taco recipe that earned two thumbs up from my little family. These black bean and mushroom tacos are bursting with flavor and umami, so even if you’re a meat-eater, you won’t miss the meat. They are simple to make and many of the ingredients can be prepped the day before so that all you have to do is cook and serve. You’re welcome!

Besides being simple and delicious, tacos are also a great, healthy option for any meal. Use a whole grain tortilla and fill it with lean meats or beans and top with plenty of fresh produce like sautéed peppers, shredded kale or romaine lettuce, chopped tomatoes and thinly sliced jicama. Or why not fill it with last night’s veggie stir-fry or leftover quinoa and grilled corn? Be creative and have fun with your tacos! The options are truly limitless.

In the mean time, try these black bean and mushroom tacos. They’re sure to make your Meatless Monday meal a success!

 

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Black Bean and Mushroom Tacos


  • Author: Sara Haas

Description

Perfect for taco night! A delicious sauté of mushrooms and black beans makes the perfect filling for tortillas.


Ingredients

  • 1 tablespoon olive oil
  • 1 cup chopped white onion
  • 8 ounces mushrooms, cleaned and chopped (any variety is fine)
  • 1/4 teaspoon Kosher salt
  • 2 cloves garlic, chopped
  • 1 1/2 teaspoons dried cumin
  • 1 1/2 teaspoons chili powder
  • 1 15-ounce can black beans, drained and rinsed2 tablespoons water
  • 2 tablespoons lime juice
  • 12 corn tortillas
  • 1 cup cilantro leaves
  • 1/2 cup finely chopped white onion

Instructions

  1. Heat a skillet over medium heat. Add the oil and the onion and cook 5 minutes, stirring frequently. Add mushrooms and cook, stirring until golden, about five minutes. Season with salt and add the garlic, cook 1 more minute. Add the spices, stirring to toast them and prevent them from burning, another minute more. Stir in the black beans, water and lime juice and cook 3-4 minutes, until most of the liquid has been cooked off.
  2. To serve: Fill each tortilla with about 1/4 cup of the black bean and mushroom sauté. Top with cilantro and onions and serve.

Notes

  • Additional optional toppings: salsa or hot sauce, shredded cheese, shredded lettuce, low-fat Greek yogurt

Nutrition

  • Serving Size: 6
  • Calories: 229
  • Sugar: 3
  • Sodium: 121
  • Fat: 4
  • Saturated Fat: 1
  • Unsaturated Fat: 3
  • Trans Fat: 0
  • Carbohydrates: 42
  • Protein: 9
  • Cholesterol: 0

Watermelon Cooler with Basil Lime Simple Syrup

Bored with water? While I never tire of it, I know there are plenty of people out there who do. My advice? Make yourself a pitcher of what I call “fancy water” or simply water that’s been flavored. Yes, pretty fancy indeed. To make your experience with fancy water fun, I’ve come up with a recipe that’s perfectly light and refreshing. Watermelon is a great base and the simple syrup is a sophisticated little addition that’s sure to please the adult palate.

But don’t forget the kids! They like this one too and you can skip the simple syrup if you don’t want the added sugar. Just prepare as described below and toss in some crushed ice and shake it in a glass until it’s kind of fizzy on top. Your kids will think you’re pretty cool…or not, but who cares because they’ll drink it up regardless!

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Watermelon Cooler with Basil Lime Simple Syrup


  • Author: Sara Haas

Description

The perfect drink to cool you off on a hot day. Fresh watermelon is blended smooth and sweetened with a light touch of lime and basil infused simple syrup.


Ingredients

For the simple syrup

  • 3/4 cup fresh basil leaves
  • 1/2 lime, zested
  • 1/4 cup sugar
  • 1/4 cup water

For the watermelon cooler

  • 3 cups diced, seedless watermelon
  • 1 cup water

Instructions

For the simple syrup

  1. Place the basil and lime zest in a bowl.
  2. Combine the sugar and water in a small saucepan and set over medium-high heat. Let mixture come to a boil, stirring until sugar dissolves. Remove from heat and pour over the basil and lime zest. Let cool.

For the watermelon

  1. Place the watermelon in a blender and pulse a few times. Add the water and puree until smooth. Work in batches if necessary.

For the cooler

  1. Pour the watermelon mixture into glasses. Add 1-2 teaspoons of the simple syrup. Stir, add ice and serve.

Notes

  • Makes about 3 cups.
  • There will be extra simple syrup. Store it covered in the fridge and use it to mix into still or sparkling water.
  • You can a little more water to dilute for a milder watermelon flavor.
  • Add jalapeno slices to the simple syrup for a little kick.

Nutrition

  • Calories: 338
  • Sugar: 79
  • Sodium: 18
  • Fat: 1
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 86
  • Protein: 3
  • Cholesterol: 0

Lemon Garlic Quinoa with Grilled Vegetables

Summer means simplicity. On a 90 degree day here in Chicago, the last thing I want to do is heat my house up with the oven. So, that means I need to be cooking creatively. For moments like these, I turn to the grill. Sure, it’s hot, but that heat’s outside, where it belongs.

While some people use their grill mostly for steaks, burgers and brats, I tend to use mine more for vegetables. Sure, I love a good flank steak or turkey burger, but grilled vegetables are just plain good food. Plus, they are the perfect addition to almost any meal.

Which brings me to my Lemon Garlic Quinoa with Grilled Vegetables. It’s a recipe that starts with a dual purpose marinade. Yes, it’s a marinade, first and foremost, adding tons of flavor to the vegetables, but it’s also used to season the quinoa. Who doesn’t love making something once and using it twice!?

Here’s the best part! This is a dish you can feel good about serving your family and guests. It’s a nutritious food gift from me to you. All wrapped up in vitamin-rich vegetables, fiber-rific beans and perfect-protein quinoa. So grab a bowl and fill it up and put a bow on it. Enjoy your gift (but don’t eat the bow!)!

 

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Lemon Garlic Quinoa with Grilled Vegetables


  • Author: Sara Haas

Description

A simple summer meal that satisfies.


Ingredients

  • 2 tablespoons Dijon mustard
  • 1 lemon, zested and juiced
  • 4 garlic cloves, grated or finely chopped
  • 1/3 cup olive oil
  • ground black pepper, to taste
  • 1 red bell pepper, stemmed seeded and cut into planks
  • 1 zucchini, cut into planks lengthwise
  • 1 yellow squash, cut into planks lengthwise
  • 1 red onion, cut into 1/2 inch round slices
  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1/4 teaspoon salt
  • 1-15 ounce can garbanzo beans, drained and rinsed, or about 1 3/4 cup cooked garbanzo beans 1/2 cup basil, thinly sliced

Instructions

To make the marinade

  1. Combine the mustard, lemon juice, garlic, black pepper and olive oil in a jar. Screw on the lid and shake well to combine. Alternatively, place the mustard, lemon juice, garlic and black pepper in a small bowl and whisk together. Stream in the olive oil, whisking until fully incorporated. Pour half of the mixture into a re-sealable bag and add the pepper, zucchini, squash and red onion. Cover the remaining marinade and refrigerate. Re-seal the bag and massage marinade into vegetables. Place in the refrigerator and marinate for at least 30 minutes and up to 2 hours.

To cook the quinoa

  1. Place quinoa and water in a saucepan and bring to a boil over medium-high heat. Season with salt and reduce heat to a simmer and cook, uncovered for about 15 minutes. Drain off any excess liquid. Set aside.

To grill the vegetables

  1. Preheat grill to medium high heat. Clean grill grates and brush lightly with vegetable oil. Remove the vegetables from the bag. Place the vegetables on the grill and cook vegetables on both sides until grill marks form, about 5-10 minutes per side. Remove from the grill.

To make the dish

  1. Transfer the quinoa to a large bowl and toss with the reserved marinade. Chop the grilled vegetables and add to the quinoa, along with the lemon zest, chickpeas and basil. Stir and serve.

Notes

  • Makes 8 cups

Nutrition

  • Serving Size: 6
  • Calories: 378
  • Sugar: 7
  • Sodium: 176
  • Fat: 16
  • Saturated Fat: 2
  • Unsaturated Fat: 13
  • Trans Fat: 0
  • Carbohydrates: 48
  • Protein: 13
  • Cholesterol: 0

Pe-anna-berry Smoothie

Some people don’t see over-ripe, bruised fruits as having any potential. Not me! I see them as an opportunity! Case in point, I had a peach (leftover from my last post) and a banana sitting on my counter looking quite sad, but still viable. Knowing I needed to act fast, I did a little brainstorming and heeded the warning from my growling stomach, and decided upon a smoothie.

Luckily for me, it was fit the bill for what I was craving. I love the subtle flavor of the peach and the sweetness of the blueberries and banana. Adding the flax seed was a way to get some healthy fats and additional fiber in. And spinach just seems like an easy thing to add and I always enjoy the thought of drinking my spinach. For some reason, I think that’s fun. Yes, I am a little quirky like that.

I have to say it was a hit at my house. I enjoyed mine and had even more fun watching my 2 1/2 year old enjoy hers. So next time you see fruit on your counter and you’re considering tossing it, I challenge you to use it instead. Most fruits make a great base for smoothies, and if you happen to have a peach and banana lying around, try my recipe for Pe-anna-berry Smoothie!

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Pe-anna-berry Smoothie


  • Author: Sara Haas

Description

A delightful way to start the day or finish a workout. Bursting with fruit, flax seed and even a little spinach. Why not make what you’re sipping a little more nutritious!


Ingredients

  • 1 cup almond milk (or any other milk, preferably low-fat)
  • 1 cup baby spinach
  • 1 tablespoon flax seed
  • 1 ripe peach, seeded and cut into chunks
  • 1 ripe banana, peeled and sliced
  • 1/2 cup frozen blueberries
  • 1/2 cup low-fat Greek yogurt
  • ¼ cup ice
  • 1 tablespoon honey (if desired)

Instructions

  1. Place the milk, spinach, flax, peach, banana and blueberries into a blender and pulse until combined. Add the yogurt and ice (and honey, if desired) and puree until smooth.
  2. Pour into a fun glass and enjoy! (Fun glass is of course optional)

Notes

  • Makes 3 cups.

Nutrition

  • Serving Size: 2
  • Calories: 219
  • Sugar: 30
  • Sodium: 59
  • Fat: 5
  • Saturated Fat: 1
  • Unsaturated Fat: 3
  • Trans Fat: 0
  • Carbohydrates: 41
  • Protein: 7
  • Cholesterol: 4

Recipe Redux: Lacinato Kale Salad with Peaches and Maple Vinaigrette

July is an amazing time of year in Chicago. The parks are bursting with activity, the pools are packed with every kid in the neighborhood and it seems like everyone is outside, enjoying every ray of sunshine. It’s a magical time of year here, and I love it. That energy always inspires me in the kitchen. I’ve long forgotten about those hearty winter dishes because my “palette” has been replaced with fresh, beautiful, summer produce.

That brings me to this month’s Recipe Redux theme, which is simply, use the beautiful produce that surrounds you to create a delicious dish. Challenge accepted! Seeing as I love a good salad, I turned my sights to one of my favorite greens, kale. Not just any kale though, dark green, dinosaur or lacinato kale. I love this type of kale, not just because it’s nutritious (that dark green color means it’s laden with good-for-you antioxidants!), but because it’s a bit sweeter and a little more tender than it’s conventional counterpart. It also makes a lovely salad when sliced into fun, thin little ribbons.

Kale is a good start, but then, what should I top it with? Well, of course more gorgeous produce! How about a bell pepper and oh, what about a delicious, ripe, juicy peach? And for a little crunch (and to get some healthy fats in there), how about some walnuts? Then, to keep things simple, a vinaigrette made with only five ingredients, all of which are kitchen staples. Success! (I forgot to mention the goat cheese, a definite necessity, don’t leave it out!)

Enjoy this lacinato kale salad with peaches and maple vinaigrette as a meal by topping it with grilled chicken or tofu. Or scoop it into bowls and serve it on the side with any summer meal. It can make a great appetizer too, a perfect starter that’s refreshing and just happens to be nutritious too!

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Lacinato Kale Salad with Peaches and Maple Vinaigrette


  • Author: Sara Haas

Ingredients

For the dressing

  • 1 teaspoon dijon mustard
  • 1 tablespoon maple syrup
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon minced shallot
  • 2 tablespoons olive oil

For the salad

  • 1 bunch (about 12 ounces) lacinato kale, thoroughly washed
  • 1 ripe peach, pitted and thinly sliced
  • 3/4 cup walnuts, toasted
  • 1/2 shallot, thinly sliced
  • 1 red bell pepper, seeded, stemmed and thinly sliced
  • 1/4 cup crumbled goat cheese
  • Salt and black pepper, to taste

Instructions

  1. To make the dressing: In a small bowl, whisk together the mustard, maple syrup, apple cider vinegar and shallot. Continue to whisk while streaming in the olive oil, mixing until combined.
  2. To make the salad: Remove the stems from the kale and reserve for another use (slice and use in a soup, for example). Thinly slice the kale leaves and place them in a large mixing bowl. Give the kale leaves a good massage with your hands to help soften them. Add half of the dressing and toss to coat. Let sit for about 10 minutes then add the peach slices, walnuts, shallot, pepper, goat cheese, along with a pinch of salt and a few grinds of black pepper. Add the remaining dressing and carefully toss everything together. Serve immediately.

Notes

  • This recipe makes about 8 cups of salad.

Nutrition

  • Serving Size: 6
  • Calories: 195
  • Sugar: 5
  • Sodium: 78
  • Fat: 15
  • Saturated Fat: 3
  • Unsaturated Fat: 12
  • Trans Fat: 0
  • Carbohydrates: 13
  • Protein: 6
  • Cholesterol: 5