Perfect for Meatless Monday, this vegetarian riff on the typical taco salad is spicy, creamy, and 100 percent healthy. Chunky ground walnuts take on a similar texture to ground beef, but without all the saturated fat.
Pack it up: In order to keep your salad from getting soggy, always layer Mason jar salads from wettest ingredients at the bottom to driest at the top—it’s the golden layering rule.
Swap it out: Feel free to use whatever ingredients you have in your fridge or pantry in this versatile salad (shredded carrots, celery, navy beans, etc.), but just keep in mind the golden layering rule.
1/4 cup (60 mL) plain, low-fat Greek yogourt
1/4 cup (60 mL) vegan mayonnaise or reduced-fat mayonnaise
1/4 cup (60 mL) skim milk or milk alternative
Zest from 1 lime
Juice from 1/2 lime
1 Tbsp (15 mL) extra-virgin olive oil
1/2 tsp (2 mL) agave nectar or honey
1/4 tsp (1 mL) cumin
Pinch of salt
1 Tbsp (15 mL) finely chopped cilantro (optional)
Walnut Meat and Salad
1 cup (250 mL) walnut halves
1 tsp (5 mL) cumin
3/4 tsp (4 mL) chili powder
1 tsp (5 mL) extra-virgin olive oil
1 tsp (5 mL) low-sodium soy sauce or shoyu
1 cup (250 mL) black beans
1 cup (250 mL) frozen corn kernels, thawed
1 avocado, diced
2 cups (500 mL) halved grape tomatoes
4 cups (1 L) mixed baby greens
To make dressing, combine all ingredients in bowl and whisk until smooth. Set half aside for Tuesday’s lunch and refrigerate.
Meanwhile, to make walnut meat, add walnut halves to food processor and pulse to break up into large chunks. Add cumin, chili powder, olive oil, and soy sauce to food processor and pulse until walnuts pieces are small but still chunky and mixture resembles ground beef. Do not overprocess.
To assemble salads, clean and dry 4 large Mason jars. Split dressing among jars. Layer remaining ingredients as follows, splitting up among all 4 jars: black beans, corn, avocado, tomato, walnut meat, and greens.
Seal jars and place in fridge for up to 2 days (will keep up to 4 days without avocado).
To eat, shake up ingredients and eat directly out of jar, or pour into large bowl and toss.
Makes 4 salads.
Each serving contains: 423 calories; 13 g protein; 29 g total fat (4 g sat. fat, 0 g trans fat); 35 g total carbohydrates (8 g sugars, 11 g fibre); 121 mg sodium
source: "Resolve to Brown Bag It", alive #363, January 2013
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.