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
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.