The Salad Bar

It is hot, hot, hot!  On days like this, the last thing I want to do is turn on the oven.  I also have an overabundance of lettuce in my garden!  The solution?  Salad! 

I came across this recipe a while back and tweaked it to what I wanted it to be.  I love the idea of Cobb salads but they're pretty meaty and so high in calories & fat that we might as well eat a big plate of cheese fries :-p  Crazy, but true!!  If you think ordering a salad is a healthier dining-out option, you may be in for a shock. A recent survey of popular eateries has found many of them to be loaded with unwanted fat and calories. Here are the findings:

Chili's Southwestern Cobb Salad
970 calories/ 81 grams of fat  (GASP!)

Pizzaria Uno's Chicken Waldorf Salad
920 calories / 62 grams of fat

Arby’s Santa Fe Salad
844 calories / 55 grams of fat

T.G.I. Friday's Pecan-Crusted Chicken Salad
750 calories / 50 grams of fat

Cosi's Signature Salad
683 calories / 52 grams of fat

Dairy Queen's Grilled Chicken Caesar Salad
680 calories / 48 grams of fat

Ruby Tuesday's Grilled Salmon Salad
590 calories /35 grams of fat

Wendy's Mandarin Chicken Salad
520 calories / 25 grams of fat

Nuts, right?!  If you're going the salad route when you're out and about, ask for the dressing on the side.  Then you can monitor how much you're eating.  Also, if there is meat on the salad (going veggie saves calories ;-)  ask for it to be baked, not fried.

So, tonight, I'm making a Veggie Cobb Salad.  Give it a whirl with veggie bacon.  Not into faux meat?  Leave it out - it'll still be delish & just a filling.  Take a look at the nutrition info:

Servings: 8 • Calories: 141.9 • Fat: 7.3 • Carbs: 5.2 • Fiber: 5.0 • Sugar: 0.6 • Protein: 11.0

Now THAT'S a healthy salad ;-)

Vegetarian Cobb Salad Recipe

Ingredients

- 1/2 head of romaine, coarsely chopped
- 1 cucumber, chopped or sliced into small pieces
- 1/2 head of Boston lettuce (or Iceberg), coarsely chopped
- 2 hard-boiled large eggs, separated, whites and yolks finely chopped
- 5 slices of Smart (veggie) bacon, cooked and crumbled
- 1 cup Chick Peas
- 1 ripe avocado, cut into small pieces
- 2 tomatoes, finely chopped
- 1/2 cup blue cheese



Dressing
- 1/3 cup red-wine vinegar
- 2/3 cup olive oil
- 1 tbsp Dijon mustard
- 1 tsp lemon juice
- 1 small clove garlic, crushed
- Salt and pepper

Directions:
Combine chopped lettuce in a large salad bowl.

Arrange the veggie bacon, cucumber, tomato, chick peas, egg and avocado over the greens.

Whisk vinegar, mustard, lemon juice, garlic, salt and pepper. Add the oil in a slow stream, whisking until it is emulsified. Pour over the top. Serve separately.

Let me know what you think!

Challenge! Go vegetarian 1 day a week - Week 5!

How's it going out there veg heads?!  How have the past few weeks been?  We're almost half way thru this challenge.....are you still with me??  If so, I've got some delicious recipes for you!! 

Quinoa Crunch w/Yogurt

-1 C Quinoa (uncooked, rinsed well & drained)
-1/4 C Whole Flaxseed
-1 TBSP Honey (To make it vegan, use Agave      nectar)
-1 TBSP Olive Oil
-1TBSP Cinnamon

Directions

1. Mix all ingredients together.
2. Spread on a baking sheet and bake at 375 deg. F oven until lightly browned. (You might stir every 10 minutes for about 25 - 30 minutes.)
3. Let cool, crumble.

MAKES EIGHT 2 Tbsp SERVINGS.  Keeps for one week in a air tight container.

Suggested serving: add 2 Tbsp of topping to 1/2 cup nonfat Greek/Soy yogurt, along with fresh berries. Drizzle honey on top.

Number of Servings: 8

APPLE PEANUT SPINACH SALAD
(Ok, the flavors in this sound "out there" but, together, it makes the most delicious, complex tasting salad.  Perfect for company!)

Ingredients

• 2 (6 ounce) packages fresh baby spinach
• 1 medium apple, chopped
• 1/4 cup raisins
• 2 tablespoons chopped peanuts (you can sub pecans)
• 2 tablespoons olive oil
• 1 tablespoon sugar
• 1 tablespoon cider vinegar
• 1 tablespoon chutney
• 3/4 teaspoon curry powder
• 1/4 teaspoon salt

Directions

1. In a large bowl, combine the spinach, apple, raisins and peanuts. In a jar with a tight-fitting lid, combine the remaining ingredients; shake well. Drizzle over salad and toss to coat. Yum!

One serving (3/4 cup) equals 205 calories, 12 g fat (2 g saturated fat), 0 cholesterol, 245 mg sodium, 23 g carbohydrate, 2 g fiber, 4 g protein. 

BLACK BEAN BURGERS

Ingredients

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce (I left this out as I don't like spicy food)
• 1/2 cup bread crumbs

Directions

1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

One sandwich equals 268 calories, 3 g fat (5 g saturated fat), 20 mg cholesterol, 475 mg sodium, 32 g carbohydrate, 8 g fiber, 20 g protein. *Using a 100 calorie bun*

Challenge! Go vegetarian 1 day a week - Week 2!

How's it going out there "once a week veggie heads??"  Have you had any trouble sticking to the challenge? Is it easier than you thought? Have you tried any of the recipes on here or any *new* recipes?   Drop me a comment & let me know!  I'd love to hear how it's going!!

Miss week one of the challenge? It's NEVER to late to start!!!  Let me know you're on board and begin this week!!!  For all that *honestly* participate (and I'm relying on good faith here) I will send you a special Lotions & Potions lip balm once the 12 weeks is over!  For those of you that have already started the challenge, this includes you!!

Ok, as promised, here is one days' worth of recipes for week 2 to give you some ideas of what to make and keep the yumminess alive!!!


VEGAN PUMPKIN OATMEAL
Serves 1 

Ingredients

• 1/2 cup old-fashioned rolled oats
• 1 cup almond milk (regular milk would work too)
• 1/4 cup canned pumpkin puree
• 3 dashes ground cinnamon
• 1 tablespoon chopped walnuts
• 1/2 teaspoon honey

 

 

Directions

1. Stir the oats, soy milk, pumpkin puree, and cinnamon together in a saucepan; bring to a gentle boil. Reduce heat to low and simmer 5 minutes, or until the oatmeal reaches your desired consistency. Transfer to serving bowl. Garnish with walnuts and honey.

Nutritional Information 

Amount Per Serving  Calories: 113 | Total Fat: 5.4g | Cholesterol: 0mg | Fiber: 5.6 g

 
EGGPLANT &  PEPPER PARMESAN SANDWICHES
Serves 4

Ingredients

• 1 eggplant, seeded and cut lengthwise into 1/4 inch slices
• 1 red bell pepper, sliced into thin strips
• salt and pepper to taste
• 1 French baguette (I use whole wheat)
• 2 ounces soft goat cheese
• 1/4 cup tapenade (olive spread)
• 1/4 cup grated Parmesan cheese

Directions

1. Preheat the oven broiler.
2. Place the eggplant and red bell pepper on a medium baking sheet, and season with salt and pepper. Broil 5 to 10 minutes, until tender and slightly browned.
3. Cut baguette in half lengthwise. Spread bottom half with goat cheese, followed by tapenade. Layer with eggplant and red pepper, then sprinkle with Parmesan cheese. Cover with top half of baguette. Cut into 4 pieces. Serve hot or cold

Amount Per Serving  Calories: 461 | Total Fat: 9.6g | Cholesterol: 13mg | Fiber: 8.2 g

 VEGETARIAN KORMA
Serves 4

Ingredients

• 1 1/2 tablespoons vegetable oil
• 1 small onion, diced
• 1 teaspoon minced fresh ginger root
• 4 cloves garlic, minced
• 2 potatoes, cubed
• 4 carrots, cubed
• 1 fresh jalapeno pepper, seeded and sliced
• 3 tablespoons ground unsalted cashews
• 1 (4 ounce) can tomato sauce
• 2 teaspoons salt
• 1 1/2 tablespoons curry powder
• 1 cup frozen green peas
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 1-2 cups vegetable stock (depending on how fast your potatoes cook)
• 1 cup heavy cream (I use light coconut milk. Not only does it make this dish vegan, it drastically cuts down on fat & calories.  But for a super creamy sauce, stick with the cream.)
• 1 bunch fresh cilantro for garnish

Directions

1. Heat the oil in a skillet over medium heat. Stir in the onion, and cook until tender. Mix in ginger and garlic, and continue cooking 1 minute. Mix potatoes, carrots, jalapeno, cashews, and tomato sauce. Season with salt and curry powder. Cook and stir 20 minutes, or until potatoes are tender.  You may need to add some vegetable stock to prevent the mixture from burning.  Add 1/2 cup at a time and let absorb fully before adding more.
2. Stir peas, green bell pepper, red bell pepper, and cream or coconut milk into the skillet. Reduce heat to low, cover, and simmer 10 minutes. Garnish with cilantro to serve.

Nutritional Information 

Amount Per Serving w/CREAM  Calories: 462 | Total Fat: 31.1g  | Cholesterol: 82mg
-Also higher in fat/calories because of cashews which are full of GOOD fats.

Amount Per Serving w/low fat COCONUT MILK  Calories: 292 | Total Fat: 11.7g  | Cholesterol: 82mg
-Higher in fat/calories because of cashews which are full of GOOD fats.

Challenge!! Go vegetarian once a week....

Recently, my partner decided to go back to the "sauce" and eat meat again.  I have to give her major props for cutting out meat for 10 months.  That's amazing - especially since this whole journey came to life under the premise that it was a "30 Day Trial" for her.  I always say even just going "veggie" one day a week can have a dramatic effect on a variety of social and environmental issues we face today.

The average American consumes around 250 pounds of meat a year.  250 LBS!!  It can be a tall order to go veggie full time but by adjusting your diet to include a non-meat day once a week, you will reduce your consumption of meat by about 35 pounds a year - that's huge!!  And it's easy!  Have pancakes for breakfast; a salad for lunch and spaghetti for dinner.  Easy as pie. I've listed some yummy recipes below to get you started.   Below the recipes are some other effects you will see from going veggie once a week........

Water
Save 84,000 gallons of water – animals and animal agriculture consume a lot of water. Consider that it takes 2,400 gallons of water to make one pound of beef. Other animals such as chickens and pigs consume less water than cattle, but their consumption is still pretty high given the sheer numbers of animals used for food.

Grain
Save 245 pounds of grain– It takes seven pounds of grain to produce one pound of beef, and almost as much for both chickens and pigs. That amount of grain can feed an individual in some developing nations for six months or more. A full 1/3 of the world’s grain output is used to feed livestock.

Land
Save 7,700 sq feet of rain forest – Millions of acres of land (many of which were once rainforest) are used for livestock grazing and to grow crops that feed these animals. The amount of land saved by going veg one day a week is equivalent to four good sized homes. 

Animal Welfare
Save a few of the over 10 billion animals slaughtered for food – This is how many land animals are killed each year in the US alone. The majority of these animals have no laws to protect them from abuse and cruelty. They spend their entire lives suffering in inhumane conditions and mistreatment. 

Fossil Fuels
Save 15.5 gallons of gasoline – Conventional farming methods use petrochemical (oil based) fertilizers and pesticides for crops. Fuel is also used to transport and refrigerate meat and crops. By going veg one day a week, you’ll save over 15 gallons of gasoline. At today’s prices…that’s around $65 for the “cheap” stuff.

Animal Waste
Reduce over 400 pounds of manure produced by food animals – What can I say?  Animals poop a lot. Millions of tons of waste is produced by livestock each year. For example, pig farmers around the country build “lagoons” to hold all of the poop. When the lagoons get too full they break open spilling toxic pig waste into rivers, streams and protected land. Disgusting!!!

Global Warming
Reduce your contribution to global warming – Emissions from animal agriculture contributes to more greenhouses gases than all the cars and trucks on the planet COMBINED. 

Topsoil Erosion
Save 87 square feet of topsoil from erosion – Food crops need topsoil to grow. When animals are densely packed into a small amount of space, they erode topsoil more. Add to that the erosion caused by crops used to feed these animals and you can see how this starts to add up. Once topsoil is gone, it can take hundreds of years to rebuild just a couple of inches. 

Ocean Life
Reduce your impact on our quickly vanishing ocean life!–The oceans are polluted and over-fished. A report published in the Journal Science in 2006 claimed that by 2048 we will see a near collapse of the oceans if we continue at the pace we’re on right now. Unfortunately, farmed fish isn’t the “silver-bullet” answer either. Farmed fish produce high concentrations of waste that lead to environmental and health issues. 

Health
Do not forget about your health – A vegetarian diet, even one day a week will help reduce your risk of heart disease and certain types of cancer. Studies have shown that a diet rich in fruits and vegetables greatly reduce heart disease and diabetes.

So, with that being said, are you up for the challenge?? Try it for 12 weeks.  Just think about it - by the time the challenge is over, we'll be well into SPRING!  And it's only ONE day a week.  Plus, if you honor Lent, you will be doing it for 6 weeks out of the 12 anyway.  I will also post a days worth of recipes on here every week for those of you who are on board. You can do it - are you game?  If so, leave a comment so I can cheer you on annnnd so I know I'm not just posting recipes for myself ;-)

WEEK ONE!  
Pick a day, any day!!  Here is your menu for your meat-free day :) Not only are these recipes delicious, but they are low in fat and calories.  If you try these recipes, you may just think twice about missing meat......



Grain and Nut Whole Wheat Pancakes

Ingredients

• 1 1/2 cups old-fashioned oatmeal
• 1 1/2 cups whole wheat flour
• 2 teaspoons baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 1/2 cups buttermilk
• 1 cup milk
• 1/4 cup vegetable oil
• 1 egg
• 1/3 cup sugar
• 3 tablespoons chopped walnuts (optional)

Directions

1. Grind the oats in a blender or food processor until fine. In a large bowl, combine ground oats, whole wheat flour, baking soda, baking powder, and salt.
2. In another bowl, combine buttermilk, milk, oil, egg, and sugar with an electric mixer until smooth. Mix wet ingredients into dry with a few swift strokes. Stir in nuts, if desired.
3. Lightly oil a skillet or griddle, and preheat it to medium heat. Ladle 1/3 cup of the batter onto the hot skillet; cook the pancakes for 2 to 4 minutes per side, or until brown.
4. Serve with warm maple syrup.  Yum! 

Amount Per Serving  Calories: 383 | Total Fat: 12.5g (Because of nuts - but it's GOOD fat!)| Fiber: 6g| Cholesterol: 41mg

Fresh Veggie Bagel Sandwich

Ingredients

• 1 bagel, sliced in half (I use the 100 calorie bagel "thins" to cut back on calories)
• 1 wedge of Laughing Cow Cheese (I use Garlic & Herb but any will do)
• 1 leaf romaine lettuce
• 2 (1/4 inch thick) rings green bell pepper
• 4 slices cucumber
• 2 slices tomato
• 2 slices of avocado
• salt and freshly ground black pepper to taste
• 2 slices red onion
• 1/2 cup alfalfa sprouts (optional)

Directions

1. Spread cheese onto the cut sides of the bagel. Layer the lettuce, green pepper, cucumber, avocado and tomato on one half. Season the tomato with salt and pepper. Top with onion and alfalfa sprouts (if you choose), then cover with the other half of the bagel.   Serves 1.

Nutritional Information 

Amount Per Serving  Calories: 331 (or 210 w/Bagel 'thin') | Total Fat: 2.9g | Fiber: 6g | Cholesterol: 0mg

Pasta Primavera w/ Smoke Gouda

Ingredients

• 1 (16 ounce) package whole wheat penne pasta
• 2 tablespoons olive oil
• 2 zucchinis, diced
• 1 green bell pepper, diced
• 2 carrots, diced
• 1 (8 ounce) package mushrooms, sliced
• 3 onions, diced
• 3 cloves garlic, minced
• 1 (14.5 ounce) can stewed tomatoes, coarsely chopped
• 1 cup low-sodium vegetable broth
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional for those who like a kick :)
• 2 tablespoons grated Parmesan cheese
• 2/3 cup shredded smoked Gouda cheese

Directions

1. Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the penne, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 11 minutes. Drain well in a colander set in the sink.
2. Heat the olive oil in a skillet over medium heat. Stir in the zucchini, bell pepper, carrots, mushrooms, and onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for one minute more. Stir in the tomatoes, vegetable broth, parsley, basil, oregano, and red pepper flakes (optional). Bring to a boil, then reduce heat to low and simmer until sauce thickens. Stir in the pasta and cook until heated through, about 2 minutes. Top with Parmesan and Gouda cheeses before serving. 

Nutritional Information 

Amount Per Serving  Calories: 322 | Total Fat: 7.8g | Fiber: 10.1g | Cholesterol: 13mg