There are hundreds of phytonutrients found in plant-based foods. Phytonutrients, like Lycopene, give color to plant foods. Lycopene gives the red tint to tomatoes and grapefruit. You already know about beta-carotene. It gives the orange-yellow color to carrots. Phytonutrients have many health benefits. Some have antioxidant properties which help our bodies fight free-radicals.
Daydreaming about spring peas in a chilled pea soup or as a pureed pea and cheese dip with crostini is a pleasant distraction. Until those green beauties are available, here are three simple and versatile salad recipes. Use them as a side with grilled or roasted meats, or prepare on Sunday for a quick grab-and-go lunch dish.
Apple, Kale and Red Rice Salad
serves 2-4
Ingredients:
Salad:
- 1 tart apple, cored and chopped
- 1 cup prepared Himalayan red rice or red quinoa
- 3 cups spinach or baby kale, julienned
- 1/4 cup raisins or dried cranberries
- 1/4 cup toasted pecans
- 3 tablespoons crumbled blue cheese or feta
- 3 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 1 small garlic clove, minced
- 2 teaspoons grainy mustard
- 1 teaspoon honey, agave, or berry jam
- pinch of salt and pepper
Preparation:
Toss the salad ingredients in a large bowl.
In a mixing glass whisk the dressing, to emulsify, and pour over the salad.
Citrus Rainbow Slaw
serves 2-4
Ingredients:
Salad:
- 1 red pepper, chopped
- 2 cups cabbage or napa cabbage, shredded
- 1 carrot, grated
- 2 green onions, chopped
- 1 orange, zested and segmented (reserve zest for dressing)
- 1/4 cup almonds, slivered or sliced
- 2 teaspoons black sesame seeds
- 2 tablespoons olive oil
- 1 tablespoon sesame oil
- 3 tablespoons rice wine vinegar
- 1 small garlic clove, minced
- 2 teaspoons honey or agave
- 1 teaspoon soy sauce
- 1/2 teaspoon ginger powder
- orange zest
- pinch of salt and pepper
Preparation:
Combine the dressing ingredients in a small bowl and whisk until combined.
Toss the salad ingredients in a large bowl. Pour dressing over the salad and mix.
Beet and Bean Slaw
serves 4
Ingredients:
Salad:
- 1-1 1/2 cups carrot, grated
- 1-1 1/2 cups beets, skins and tops removed and grated
- 1 cup prepared chickpeas
- 1 green onion, chopped
- 1 tablespoon parsley, chopped
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 small garlic clove, minced
- 2 teaspoons grainy mustard
- 1 teaspoon maple syrup
- pinch of salt and pepper
Preparation:
Combine the dressing ingredients in a small bowl and whisk until combined.
Toss the salad ingredients in a large bowl. Pour dressing over the salad and mix.
Photos are courtesy of the author.
