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A Spectacular Superfood Salad

June 26, 2014 by Epicurean Vegan

A Spectacular Superfood Salad -- Epicurean Vegan

So what’s a superfood, you might ask? Well, according to the online dictionary, it’s “a nutrient-rich food considered to be especially beneficial for health and well-being.” That sounds about right. Chances are, your fridge and pantry are stocked with these very ingredients and a salad is a great way to make the most of them—all in one bite. You won’t find meat and dairy labeled as superfoods. Ever. (Okay, some people consider salmon a superfood, but it’s really the omegas they’re after, which are readily found in plant foods). I made a very light dressing to coat the salad, also packed with immune-boosting deliciousness, so dig in and feel super energized, super healthy, and super happy with this spectacular superfood salad!

The super benefits:

Kale: high in fiber, iron, Vitamin K, C, and A; an anti-inflammatory food, supports cardiovascular health and is full of antioxidants.
Spinach: high in Vitamin A, K, D and E; good source of omega-3 fatty acids, loaded with antioxidants (fights cancer & inflammation), rich in calcium and magnesium, as well as carotenoids for eye health.
Pepitas (pumpkin seeds): high in magnesium, zinc, omega-3 fatty acids, antioxidants, fiber and anti-inflammatory properties. They’re also high in tryptophan—you know, the “sleep hormone” found in turkey? Sprinkle some pepitas on your next Thanksgiving dish and enjoy the same post-meal nap without the dead bird.
Walnuts: cancer-fighting properties, heart health benefits, extremely high in antioxidants, as well as Vitamin E, folate, melatonin and omega-3 fatty acids.
Red onion: high in quercetin, a bioflavonoid with antioxidants, anti-inflammatory, cancer-fighting, anti-fungal and anti-bacterial properties.
Blueberries: said to help with memory decline, reduce heart attack risk, and are full of antioxidants. Also high in Vitamin K, manganese and fiber.
Chia seeds: high in protein, fiber, phosphorus, manganese, calcium and potassium. They also contain healthy antioxidants and are a good source of omega-3 fatty acids.
Garbanzo beans (chickpeas): high in fiber, protein, manganese, and iron. They can also stabilize blood sugar and help lower one’s cholesterol.

A Spectacular Superfood Salad
 
Print
Prep time
20 mins
Total time
20 mins
 
Author: Epicurean Vegan
Recipe type: Salad
Serves: 8-10
Ingredients
  • 2 heads of kale, stems removed and discarded, leaves chopped small
  • 3 C spinach, chopped small
  • 2 C fresh or dried blueberries
  • 1 C red onion, diced small
  • 1 15-oz can garbanzo beans, drained and rinsed
  • ½ C pepitas
  • 1 C walnuts, chopped
  • .
  • Dressing
  • .
  • 1 clove garlic, minced
  • 1 Tbs yellow miso
  • 1 Tbs tahini
  • 1 Tbs nutritional yeast
  • 1 T lemon juice
  • ½ tsp chia seeds
  • ¼ C water
Directions
  1. Toss all of the salad ingredients together in a large bowl.
  2. In a small bowl, whisk together the dressing ingredients. Let the dressing sit about 10 minutes to allow the chia seeds to thicken the dressing just a bit.
  3. Add the dressing to the salad and toss to coat thoroughly. Enjoy!
3.2.1311

 

Filed Under: Dressings/Condiments, Sides Tagged With: blueberries, chia seeds, Chickpeas, garbanzo beans, healthy, immune boosting, miso, nutrient-rich, pepitas, red onion, salad, superfoods, tahini, Vegan, walnuts

Quinoa with Walnuts and Spinach

December 27, 2012 by epicureanvegan

Quinoa with Walnuts & Spinach -- Epicurean VeganI hope everyone had a happy and safe holiday! For the first time in many years, we had snow falling on Christmas Eve! You wouldn’t think that’d be such a rarity in Colorado, but a drought will do that to ya. It’s even snowing as I type! So I wasn’t sure what to call this dish because it has more than just walnuts and spinach it—it’s loaded with veggies. I served this warm, but I think it would be tasty cold as well.

INGREDIENTS:
1 C regular quinoa
1 C red quinoa
2 tsp Better Than Bouillon
3 C water
1 C spinach, chopped
4 green onions, sliced
4 mushrooms, chopped
1/3 C fresh parsley, chopped
2 Tbs chia seeds
1/2 C walnuts, chopped (and toasted, if you’d like)
1/2 tsp salt
1/4 tsp black pepper
2 Tbs lemon juice

Quinoa with Walnuts & Spinach -- Epicurean Vegan

DIRECTIONS:
In a medium or large saucepan, whisk together the bouillon and water and then bring to a boil. Add the two quinoas (you can also use tri-colored quinoa if you’d like), stir, reduce heat, and cover. Cook over low heat for 15-20 minutes, or until just a little bit of liquid remains. Stir in the spinach, green onion, and mushrooms and let cook for a few minutes—just enough for the spinach to wilt and the mushrooms to cook down a little.

Quinoa with Walnuts & Spinach -- Epicurean Vegan

Stir in the salt, pepper, chia seeds, and lemon juice. Remove from the heat and stir in the parsley and walnuts. Enjoy!

Quinoa with Walnuts and Spinach
 
Print
Prep time
5 mins
Cook time
25 mins
Total time
30 mins
 
Author: Epicurean Vegan
Serves: 2
Ingredients
  • 1 C regular quinoa
  • 1 C red quinoa
  • 2 tsp Better Than Bouillon
  • 3 C water
  • 1 C spinach, chopped
  • 4 green onions, sliced
  • 4 mushrooms, chopped
  • ⅓ C fresh parsley, chopped
  • 2 Tbs chia seeds
  • ½ C walnuts, chopped (and toasted, if you'd like)
  • ½ tsp salt
  • ¼ tsp black pepper
  • 2 Tbs lemon juice
Directions
  1. In a medium or large saucepan, whisk together the bouillon and water and then bring to a boil. Add the two quinoas (you can also use tri-colored quinoa if you'd like), stir, reduce heat, and cover. Cook over low heat for 15-20 minutes, or until just a little bit of liquid remains.
  2. Stir in the spinach, green onion, and mushrooms and let cook for a few minutes---just enough for the spinach to wilt and the mushrooms to cook down a little.
  3. Stir in the salt, pepper, chia seeds, and lemon juice.
  4. Remove from the heat and stir in the parsley and walnuts. Enjoy!
3.3.3077

 

Filed Under: Sides Tagged With: Better than Bouillon, chia seeds, easy, fast and easy, gluten-free, mushrooms, quinoa, spinach, Vegan, vegetarian, walnuts

Immune-Boosting Salad with Baked Tempeh

December 18, 2012 by epicureanvegan

Immune-Boosting Salad with Baked Tempeh -- Epicurean Vegan

Whether or not you’re fighting a cold or illness, this is the perfect salad to eat to boost your immune. No one wants to be sick during the holidays. It also doesn’t help that we tend to not eat or drink as healthy during these yuletide times. Instead of throwing back some harmful meds with a measly glass of OJ while you’re sick, head for the fridge (or ask someone politely) to fix this cold-fighting bowl of awesomeness. If anything, steam some kale, eat a raw orange bell pepper, and a bowl full of white mushrooms. Then repeat.

INGREDIENTS:
1 bunch of kale, torn from stem and chopped small (high in iron, vitamins C, A & K, antioxidants, omega-3s (anti-inflammatory), fiber, and calcium)
1 small bunch of spinach, stems removed and chopped small (1 C=337% of the RDA of vitamin A!! vitamin C, vitamin E, vitamin K, beta-carotene, manganese, zinc and selenium)
1 orange bell pepper, chopped small (vitamin C and B-6, fiber, and antioxidants)
10-12 white mushrooms, stems removed and chopped, (great sources of potassium, riboflavin, niacin, and selenium. They’ve also been proven to reduce the risk of breast and prostate cancers)
2 large carrots, shredded (beta carotene, vitamin A, cancer-preventing properties, and alpha-carotene and lutein, which fight heart disease)
6-7 green onions, sliced thin (Quercetin, an antioxidant and anti-histamine, chromium, vitamin C, fiber, manganese, vitamin B6, potassium, and copper)
1/2 C pepitas (high in vitamins C, D, E, and K. They are rich in beta carotene (that is converted into vitamin A in the liver),  rich in the eye protective carotenoid lutein. A handful of these will deliver 9 grams of protein, along with manganese, magnesium, phosphorous, iron, copper and zinc. They are also rich in omega-3 fats and are also shown to reduce inflammation. Definitely a super food!)

Dressing:
2 cloves garlic, cut in half (boosts hydrogen sulfide production=protects against various cancers, including breast, prostate and colon cancer and protects the heart. Raw garlic’s antimicrobial fights viruses, bacteria, parasites and fungi. Its also helps fight asthma, bronchitis, inflammation, rashes, bug bites, tooth aches, ear infections and other infections i.e. Staph and MRSA. Unlike antibiotics that weaken your immune system, garlic actually boosts your immune system)
1/3 C sunflower seed butter (calcium, iron, zinc, phosphorus, copper, manganese, and magnesium. Also a great source of B vitamins: thiamin, riboflavin, and niacin, and  B6, folate, and pantothenic acid. Folate is also essential during pregnancy for proper fetal development. Let’s not forget protein and the healthy, unsaturated fats)
1/4 C tahini (Packed with B vitamins: B1, B2, B3, B5 and B15, protein and calcium)
3 Tbs lemon juice
1 Tbs light miso (Protein, has probiotics, B vitamins, especially B12, fights cancers, high in antioxidants, and can even help lower cholesterol)
1/4 C nutritional yeast (TONS of B vitamins, protein, and fiber. It’s also low in sodium)
1/4 C chia seeds (Omega-3 and 6 oils, protein, and antioxidants. Considered a super food, chia seeds not only support the immune system, they balance blood sugar levels, support the cardiovascular system, give you energy, aid in weight loss, help detox the body, and provides fiber, iron, calcium, niacin (B-3), phosphorus, and magnesium. Did I mention brain-boosting, too?!)
1 C water

IMG_1089

Tempeh (optional)
8-oz pkg. tempeh, cut into small cubes (high in fiber, easy to digest, low sodium, and contains antioxidants. It also helps balance blood sugars)
1/4 C soy sauce
1 tsp vegan Worcestershire sauce
2 cloves garlic, minced or crushed (see above)
1 Tbs olive oil
Salt and pepper

DSC07097

Whew! Did you get all that?! Talk about a loaded salad!

DIRECTIONS:
If you’re adding tempeh, you’ll want to start that now. Combine the tempeh with the soy sauce (preferably low-sodium),  Worcestershire sauce, oil, garlic, and salt and pepper in a large ziplock bag; coat the tempeh thoroughly. Line a baking sheet with foil and pour the tempeh on the sheet. Bake at 375 for 5 minutes, stir around, then bake another 5 minutes.

Baked Tempeh

 Combine all of the salad ingredients in a large bowl, then chop up the tempeh into even smaller pieces; add to the salad.

IMG_1087

To make the dressing, combine all of the dressing ingredients in a blender and blend 2 minutes, or until completely smooth. It makes about 2-1/2 cups.

Tahini-Miso Dressing -- Epicurean Vegan

You can pour the dressing over the entire salad and blend well, or keep it separate. If you store it separately, keep in mind that it will probably set up in the fridge; you’ll need to add some water and/or lemon juice to it to thin it out some more. I hope all of you are staying healthy and continue to do so during these oftentimes stressful days! Enjoy!

DSC07100

Filed Under: Dressings/Condiments, Sides Tagged With: calcium, cancer-fighting, carrots, chia seeds, garlic, healthy, immune boosting, Immune system, kale, mushrooms, pepitas, spinach, sunflower seed butter, tempeh, Vitamins

Gluten-Free Granola Bars

February 3, 2012 by epicureanvegan

Gluten-Free Granola Bars -- Epicurean VeganThese are packed with nutty love! They’re also simple to make and grab while you’re on the go. You can sub in your favorite nuts, dried fruit, or even some chopped coconut. Go wild!

INGREDIENTS:
3/4 C quick oats
2 Tbs brown rice flour
2 Tbs quinoa flakes
1/2 C nuts, chopped (I used peanuts and pecans)
1/4 C sunflower seeds
1/4 Cchia seeds
2 Tbs flaxseeds
1/2 C dried fruit, chopped (I used Craisins)
1/2 C dark chocolate chips
3 Tbs almond butter
1 small avocado, peeled and pitted
2 Tbs brown rice syrup
3 Tbs almond milk
1 tsp vanilla

DIRECTIONS:
Preheat oven to 350. In a medium bowl, combine the oats, flour, quinoa flakes, nuts, seeds, fruit, and chocolate chips.

Gluten-Free Granola Bars -- Epicurean Vegan

Using a fork, mash up the avocado. Add the almond butter, almond milk, syrup, and vanilla. Stir in the dry ingredients and thoroughly combine. Lightly oil an 8″ baking pan and press the mixture evenly in the dish.

Gluten-Free Granola Bars -- Epicurean Vegan

Bake for 20-25 minutes, or until the edges begin to brown.

Gluten-Free Granola Bars -- Epicurean Vegan

Cool the pan on a rack, then cut into squares. Enjoy!

Gluten-Free Granola Bars
 
Print
These are packed with nutty love! They're also simple to make and grab while you're on the go. You can sub in your favorite nuts, dried fruit, or even some chopped coconut. Go wild!
Author: Epicurean Vegan
Ingredients
  • ¾ C quick oats
  • 2 Tbs brown rice flour
  • 2 Tbs quinoa flakes
  • ½ C nuts, chopped (I used peanuts and pecans)
  • ¼ C sunflower seeds
  • ¼ Cchia seeds
  • 2 Tbs flaxseeds
  • ½ C dried fruit, chopped (I used Craisins)
  • ½ C dark chocolate chips
  • 3 Tbs almond butter
  • 1 small avocado, peeled and pitted
  • 2 Tbs brown rice syrup
  • 3 Tbs almond milk
  • 1 tsp vanilla
Directions
  1. Preheat oven to 350. In a medium bowl, combine the oats, flour, quinoa flakes, nuts, seeds, fruit, and chocolate chips.
  2. Using a fork, mash up the avocado. Add the almond butter, almond milk, syrup, and vanilla. Stir in the dry ingredients and thoroughly combine. Lightly oil an 8" baking pan and press the mixture evenly in the dish.
  3. Bake for 20-25 minutes, or until the edges begin to brown.
  4. Cool the pan on a rack, then cut into squares. Enjoy!
3.4.3177

Filed Under: Snacks Tagged With: avocado, chia seeds, chocolate chips, dried fruit, fast and easy, flaxseed, gluten-free, granola bars, nuts, seeds, Vegan

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The Epicurean Vegan is devoted to those wanting to eat healthy, save animals, and reduce their carbon footprint. My decision to go vegan started out as a quest to get healthier, but the more I learned about veganism, the more I realized how damaging the meat and dairy industries are to the environment and, of course, the animals. And it is for these reasons, that I would never go back to eating or wearing animal products. Ever.
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