Sweet baby greens salad with brown rice and apples

Sweet and healthy!

I'm still not over a holiday-induced sweet tooth. I still crave those ginger cookies and chocolate bundt cakes we baked way back in December.

So, how do I satisfy my cravings in a healthy way? What about a sweet salad with baby greens?

Of course, if we're  going to be healthy, why not add a little bit of brown rice? Did you know that brown rice has over six times the fiber that white rice has? And guess what? Brown rice has over 17 times the vitamin E. (Noah Wellness, 2003)

Wonder rice!

I must admit that it took me some time to get used to brown rice. But once I started to add it to dishes, I begin to notice how the chewy texture and nutty flavor enhance a meal. And since it takes my body longer to digest brown rice, I find I am not as hungry later in the day.

But, back to the salad...

For the sweet elements of this salad I choose a tropical trail mix - macadamia nuts, cashews, almonds, dried pineapple and cranberries. I also added balsamic cream, which is a wonderfully sweet reduction, often used in salads as well as chicken and fish dishes.

Tropical trail mix

Here's the recipe...

Ingredients for one serving:

Arugula and lamb's lettuce (or similar greens)
1/2 cup cooked brown rice
2 tbsp trail mix (dried fruit and nut mix)
1/2 apple, chopped
1 tsp olive oil
1 tsp balsamic cream (reduced balsamic vinegar)

Layer ingredients in a shallow bowl in the order listed above. Drizzle on the olive oil and balsamic cream. Add salt and pepper to taste.

Ready to eat?

I hope you enjoy this and my other recipes. Stay healthy, ya'll!


Reference:

Noah wellness. (2003). Retrieved from
http://www.fcs.uga.edu/noahnet/lp/wgrains/WholeGrains_4_BrownRice_Oct04.pdf

Pear and radicchio - a salad of contrasts

Radicchio - nature's art

Summer calls for cool meals.  This week I was in the mood for something sweet paired with contrasting sharpness.  How about pear with radicchio?

A salad of contrasts

Growing up in an Italian family, radicchio was a common ingredient to our salads.  As kids we often complained about its bitter flavor.  Now that my pallet has matured, I love the colorful and bitter leaf.  Not only is this wine-red leaf an antioxidant, it is also an excellent source of vitamin K, which is important for bone health.

A perfect pair

Ingredients:

1 head of baby romaine
1/2 head of radicchio
1 pear
feta cheese (to taste)
1 tbsp dried cranberries (or raisins)
1 tbsp sunflower seeds

Preparation:

Layer the ingredients in a shallow salad bowl, in the order listed.  Add your favorite dressing.  I chose to drizzle with California organic olive oil and balsamic vinegar.

Organic olive oil from Oils of Paicines

This recipe makes for a wonderfully refreshing salad of contrasts.  The pear and dried cranberries provide the sweet, while the radicchio and feta add sharpness.

Oh yum!

What do you think?  Are you ready to try it?

You may enjoy my other recipes.


References:

Ohio Agricultural Research and Development Center (2007). Chow Line: Bored with lettuce? Be bold with greens. Retrieved from: http://oardc.osu.edu/4212/OARDC-Site-of-Tree-Climbing-Event.htm

Harvard School of Public Health (n.d.). The Nutrition Source: Vitamin K. Retrieved from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-k/index.html

Apple Fennel Salad

Fennel bulbs and apples

Growing up in an Italian family - and in an agricultural region - fennel was one of those vegetables that you’d often find in our fridge.  We called it finocchio.  (Yep. Like pinocchio, but with an f.)  Today, you can be sure I keep a few bulbs on hand.  They are sweet and fragrant, wonderful raw or cooked, and they make a delicious substitute for celery!

When the hot days of summer arrived in Vienna recently, I knew just what I wanted: something fresh and crunchy and with a natural sweetness - fennel!

With that in mind I created a new salad of fennel and apple.

Apple Fennel Salad

Ingredients:

1 head of baby romaine, chopped or ripped (your preference)
½ bulb of fennel, sliced thinly
1 apple, cut into small chunks
Gorgonzola cheese chunks (the amount is up to your taste)
1-2 tbsp. pumpkin seeds
1-2 tbsp. dried cranberries or raisins

Preparation:

Layer the ingredients in a shallow salad bowl, in the order listed.  Add your favorite dressing.  I chose to drizzle with olive oil and balsamic creme.  Oh so good!

Sweet elements!

Not sure how to cut fennel? Check out this New York Times video.

If you are looking for another summer salad, you may enjoy my Stay Cool Fruit Salad.

Happy Summer!

Stay Cool Fruit Salad – perfect for summer

Stay cool!

It is hot in Vienna this week.  So hot.  There is no way I am turning on the oven.  (If you follow my blog, you know that is a BIG deal for me!)

What does one eat on a hot summer day?  I have just the treat – Stay Cool Fruit Salad.  (Yes, I made that up.)

I started to make this salad years ago when I was a college student in California – the land of fruits and nuts.  (Smile.)  It is delicious and nutritious.  And the best part about it – it is simple to make!

Ingredients:

• 3/4 cup steamed rice (white or brown)
• 1 banana, sliced
• ¼ cup strawberry pieces
• ¼ cup cherry halves
• ¼ cup plain yogurt (or flavored, if you prefer)
• 2 tbsp. seeds (I chose pumpkin and sunflower seeds)
• 2 tbsp. dried fruit (I like raisins and dried cranberries)
• 1 tbsp. honey (optional)

Fresh ingredients

Preparation:

Add the rice to a deep bowl, and layer with fruit.  Cover the rice and fruit with the yogurt, and then sprinkle on the seeds and dried fruit.  Drizzle on honey as a final touch, if you want it sweeter.

Delicious and...  

This dish is especially good when the rice is still warm!

When the weather is cooler, check out some of my other recipes.