On our recent visit to Providence, Rhode Island to celebrate my sister-in-law Carol’s 80th birthday, we ate at a lovely restaurant by the bay. I had the most delicious salad with only three basic ingredients (plus dressing): arugula, yellow beets, and sliced red onion.
I came home and bought the veggie items I needed, all organic, and made it three times since then: twice with arugula, once with spinach, and once by adding avocado to the arugula. Still delicious!
Since almost all my ingredients are organic, you could say this is part of Earth Day Every Day, so I am posting it on my Home Page, in Kitchen Nutrition, and on Earth Day Every Day.
Utensils: One 2 qt. saucepan for beet, cutting board and knife, small measuring cup or bowl and whisk, serving bowl
Prep Time: 10 minutes
Cooking Time: about 30 minutes for beet (Can be done day before)
Categories: Vegan, Gluten Free
1 1/2- 2 cups organic baby arugula, rinsed, drained, and dried
one organic yellow beet, scrubbed, cooked, peeled and cubed
3-4 thin slices of organic red onion
Dressing: (Use organic when available)
2 Tbl. olive oil
juice of 1/2 lemon
1 tsp. honey
- Place scrubbed yellow beet in more than enough water to cover and cook until it can be pierced with a knife. If the beet is large, feel free to cut in quarters or halves. Remove from pot, cool, and peel. (The cooking can be done the day before and the beet placed in fridge and peeled when ready to use.)
- Whisk dressing ingredients in a small measuring cup or bowl. (You may have to warm the honey, depending on how pourable it is.)
- Place washed arugula, sliced red onion, and peeled and cubed beet in a bowl. Toss with dressing and serve.Variations: Substitute organic baby spinach for arugula, use red beet instead of yellow (yellow seems milder), add slices of organic avocado, add walnut pieces or slivered almonds.
January has been a cold, wet, and snowy month on the East Coast. For me, the cold weather triggers denser foods like soups and root veggies in a salad. Today’s salad uses grated cauliflower for the “snow.” It seems that this veggie has become the darling of the produce department. At Trader Joe’s I saw a young women place three large cauliflowers in her shopping cart. We talked about how she used them, and I shared some of my recipe ideas. *
Showcasing cauliflower with this recipe is a good excuse to write about its nutritional value. It is one of the few “white” foods that is good for you, as opposed to white bread, white potatoes that many people avoid because of the high carbs, and other denatured foods that are stripped of their natural colors and nutrients in processing.
Here is a food byte about cauliflower:
Nutritional Profile. Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin.
Cauliflower – The World’s Healthiest Foods
Utensils: Cutting board & knife, colander, mixing bowl, serving bowl or platter
Prep. Time: 10-15 minutes
Cooking Time: None!
Categories: Raw, Vegan (V), Gluten Free (GF) No Sugar Added (NSA)
Ingredients (Except for cauliflower, you can choose any of the salad items)
1 to 1 1/2 cups ripped or chopped organic greens of choice
1 cup organic broccoli slaw
2-3 org. radishes, sliced or grated
1 piece of fennel bulb, sliced thinly
3-4 scallions, sliced into thin pieces crosswise, mostly white part
2 Tbl. Olive oil and lemon or your favorite dressing
2-3 organic cauliflowerettes (grated and set aside)
- Wash all the items, drain, and cut, rip, slice, dice, or grate as indicated. Place in a large bowl, except for cauliflower and toss with olive oil and lemon or your own dressing. Add salt and pepper to taste if no spices in your dressing.
- Top with grated cauliflower, or just grate the cauliflower after salad is mixed. (You can toss again to coat the cauliflower with oil or just leave plain on top.)
Note: If you add cooked chickpeas, you will boost the protein in the salad.
*Here are links to three other recipes I have featured using cauliflower, one of which has more detailed nutritional info:
1. Cinco DeMayo Cauliflower https://www.menupause.info/archives/13998
2. Roasted Sweet Potatoes with Cauliflower:
3. Cauliflower-in-the-Round: https://www.menupause.info/archives/1913