Although it may seem like a virtuous menu choice, Cobb salad is often loaded with bacon, blue cheese, and other high-calorie fare. This version keeps the calories under control and adds a twist by packing everything in jars, so you can make portable portions ahead of time. A rule of thumb when packing salads in jars is to place the dressing on the bottom, followed by sturdy items such as tomatoes and avocado. To prevent wilting, delicate foods such as greens should stay on top.
1/4 cup (60 mL) extra-virgin olive oil or camelina oil
1/4 cup (60 mL) fresh basil, finely chopped
2 Tbsp (30 mL) red wine vinegar
1 garlic clove, minced
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
1 1/2 cups (350 mL) cherry tomatoes, halved
1 avocado, diced
1 1/2 cups (350 mL) cooked organic corn kernels
1/2 small red onion, diced
1 cup (250 mL) bocconcini (small mozzarella balls), halved
4 hard-boiled eggs, quartered lengthwise
3 cups (750 mL) spinach
1/4 cup (60 mL) shelled unsalted sunflower seeds
Whisk together oil, basil, vinegar, garlic, salt, and pepper. Divide dressing among 4 wide-mouth glass jars. Stuff cherry tomatoes, avocado, corn, onion, bocconcini, eggs, spinach, and sunflower seeds into jar in this order. Seal with lid and refrigerate until ready to serve.
To serve, turn jar upside down for a few moments to distribute dressing and serve straight from jar or pour salad onto plate.
Each serving contains: 431 calories; 15 g protein; 33 g total fat (6 g sat. fat, 0 g trans fat); 25 g total carbohydrates (3 g sugars, 7 g fibre); 324 mg sodium
source: "Raise the Salad Bar", alive #381, July 2014
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.