Dairy-Free Kale and Broccoli Caesar Salad with Turmeric Quinoa Patties

This recipe is a combination of different foods I like: kale salads, dairy-free creamy dressings, and crispy quinoa patties. It's easy to use these foods, change the flavorings, and create a whole new meal! This meal is vegan because I like to eat lots of plants foods. But your meal can be a little different from this one if you'd like. Add in a hard boiled egg or avocado, as I sometimes do.

Making quinoa patties without eggs does require some alterations from the typical recipes. Flaxseed "eggs" (ground flaxseed + water) works well as a binder, but they can still fall apart. That is why I bake the quinoa patties before searing. Baking first helps them hold together and makes them easier to flip in the pan!

The dressing is similar to the cashew Caesar in one of my new favorite vegetarian cookbooks, The First Mess. I changed it up a little because I like lots and lots of lemon! And adding ground cashews gives it the texture you get from adding grated parmesan to Caesar dressing. Don't skip the nutritional yeast. If you haven't used it before then you are in for a pleasant surprise. It's quite delicious with a savory, nutty, umami flavor. It is perfect in most dairy-free/cheese-free sauce and dishes. You can find it at Whole Foods, Wegman's, Mom's, Trader Joes, and probably some other stores too.

This recipe has three components: quinoa patties, salad, and dressing. The recipe looks long, but its all easy to do! The steps are written so that you can efficiently make this meal in 30 minutes or less. Hope you enjoy!

Kale and Broccoli Caesar Salad with Turmeric Quinoa Patties

Gluten-Free, Dairy-Free, Vegan

Recipe by Emily Frizell, R.D

(Serves 4)

Quinoa Patties

¾         cup                  dry quinoa

1          cup                  water or broth

4          TBSP.              ground flaxseed

6          TBSP.              hot water

½        tsp.                  dried thyme

½        tsp.                  salt

1/8     tsp.                  mustard powder

½        tsp.                  turmeric powder

¼         tsp.                  ginger powder

3 ½     TBSP.              arrowroot starch (sub cornstarch or GF flour if needed)

Salad

8          ---                    kale leaves, thinly sliced

1          TBSP.              lemon juice

2          cups                broccoli florets

½        cup                  sliced almonds (or other chopped nut)

Dressing

3          TBSP.              cashew butter

2          TBSP.              avocado oil

½        tsp.                  lemon zest

3          TBSP.              fresh lemon juice

1          TBSP.              water

3          ---                    garlic cloves, pushed through garlic press

2          tsp.                  Dijon mustard

1          tsp.                  capers + ½ tsp. liquid

1          TBSP.              nutritional yeast

¼         tsp.                  salt

¼         tsp.                  ground pepper

¼         cup                  roughly ground cashews (pulse in food processor or blender)

Preheat oven to 375˚F. Place a sheet of parchment paper on a baking sheet and lightly oil. Set aside.

Combine quinoa and water (or broth) in a small saucepan and bring to a boil. Reduce heat to a simmer, cover, and cook for 12 minutes. Remove from heat, uncover, and let cool.

While quinoa is cooking, combine ground flaxseed and hot water in a medium bowl and let sit for 5 – 10 minutes. In a large bowl, toss kale with lemon juice and set aside.

Add cooked quinoa and remaining patty ingredients to the flaxseed mixture. Stir until combined. Place in the freezer for 10 minutes. While patties are in the freezer, finely chop broccoli and add to kale bowl.

Lightly oil your hands to prevent quinoa from sticking. Form quinoa into 8 patties (about 2 ½ - 3 inches diameter). Place on prepared baking sheet and bake for 12 minutes. While patties are cooking, combine all ingredients for the dressing. Pour desired amount over kale and toss.

Heat a little oil in a wide skillet over medium heat. When hot, carefully place cooked patties in the skillet and sear until golden brown, about 2 – 3 minutes each side. Serve warm over kale broccoli Caesar salad.

Yellow Squash Burgers with Middle Eastern Flavor and Chickpea Salad

The summer squash in our garden has been growing so fast the past week.  All of a sudden we have around 8 pounds of squash.  What do I do with it?  I made a squash gratin (I will post the recipe soon).  But that only used half of a gigantic squash.  I still have 3 more gigantic squash to use.  So I had to figure out how to make the squash be the main component of the meal.  So, I liked the idea of a veggie burger.  I know I JUST posted a veggie burger recipe, but I want to post this now to stay within the right season.  I decided to go with middle eastern spices and flavors.  Tahini does well to hold pureed food together, so you don't even need eggs.  The beans add some protein, and creaminess.  Pine nuts work well to create a firm structure.  I tried to make it without panko or bread crumbs, but it was just too wet.  The panko crumbs really helped them stick together.

The salad is similar to a dish I had many times in Dubai. It complements the meal perfectly.  The best part is, this meal is pretty low calorie, but really keeps you full for a long time.  If you need a big meal, you can do two patties, each on 1 piece of bread to make it open-faced.

This recipe makes 8 patties.  So you can make it for a small BBQ, or freeze half for another day.  To freeze them, prepare a baking sheet with parchment paper.  Lay patties on the paper.  Once frozen, transfer to a freezer bag.

Yellow Squash Burgers and Chickpea Salad

Recipe makes 8 servings

What you'll need:
For the Burgers
- 1 large yellow squash
- 1/3 cup pine nuts
- 1/4 cup tahini
- 1/3 cup chopped yellow onion
- 1 tsp cumin
- 1 tsp coriander
- 1/4 cup fresh curly parsley leaves
- 1 tsp paprika
- 2/3 cup chickpeas
- 1/3 cup Panko crumbs
- 4 burger patties, or flatbread sandwich thins, toasted if desired
- lettuce and tomato for toppings

- 1/2 cup plain nonfat Greek yogurt
- 1 garlic clove, minced
- 1 tsp lemon juice
- 1/8 tsp cumin
- 1/8 tsp ground coriander
- 1/8 tsp paprika
- 1/8 tsp cayenne (or more if you like spicy food)

For the Salad
- 1 medium tomato, chopped
- 1 cup chickpeas
- 1/2 cup chopped cucumber
- 1/3 cup chopped red or sweet onion
- 1 clove garlic, minced
- 2 tsp lemon juice
- 1/8 tsp cumin
- 1/8 tsp ground coriander
- 1/8 tsp paprika
- 1/8 tsp pepper
- 1/8 tsp salt
- 1/2 cup chopped fresh curly parsley

What to do:
1.  Preheat oven to 375*F.

2.  Trim ends off squash.  Cut squash in half lengthwise.  Remove seeds from one half and discard.  Combine squash and all ingredients through chickpeas in a food processor.  Process until smooth.  Scrape down the edges and process again if necessary.

3. Prepare a baking sheet with parchment paper.  Use your hands to make 8 patties and place them on the baking sheet.  Bake 25 minutes.  Turn oven to 'broil' in order to toast the tops for 2 minutes.  Pull the baking sheet out, flip the patties, and broil for 2 more minutes.

4.  While the patties are in the oven, make the yogurt sauce by combining the ingredients Greek yogurt through cayenne.  Set aside int he fridge.  Make the salad by combining all ingredients in a bowl.  Set aside in the fridge.

Cilantro Lime Chicken Salad

I felt like this was a pretty easy dish to make, but I also felt like I dirtied quite a few dishes.  There are a few things you could do to minimize the dirty dishes, which I have explained below.  Or, the rule in our house is: if you're cooking, someone else should be cleaning up!

The dressing is very simple and could keep for about 2 or 3 days after making.  So you can always make extra chicken, and take a salad to work with you the next day.

Cilantro Lime Chicken Salad

Recipe Makes 4 Servings

What you'll need:
For the dressing
- zest of 1 lime
- 2/3 cup fresh lime juice
- 1 tbsp agave nectar
- 1 tbsp olive oil
- 1/8 tsp salt
- 1 cup cilantro leaves

- 2 chicken breasts (about 1 pound total)
- 1 tsp olive oil
- 1/3 cup corn (fresh is best now, but frozen is ok too)
- 1/2 cup chopped bell pepper (any color you like)
- 1/3 cup chopped yellow onion
- 3/4 cup rinsed and drained black beans
- 1/2 cup chopped tomatoes
- 8 cups lettuce

What to do:
1.  Preheat oven to 375*F.  Heat 1 tsp olive oil in a large skillet over medium-high heat.  When hot, add chicken breasts, being careful not to overcrowd the pan.  Sear each side 2 to 3 minutes, or until lightly golden brown.  Spray a baking sheet with nonstick spray.  Add chicken to baking dish and put in the oven for 16 to 18 minutes, until inside temperature of the chicken reaches 165*F. Remove and let rest 5 minutes.

2.  While the chicken is in the oven, make the dressing.  Combine all the ingredients in a food processor or blender, or use an immersion blender to puree the mixture.

3.  Reheat the skillet used for the chicken over medium heat.  When hot, add corn, bell pepper, and onion.  Cook 5 minutes.  Add beans and cook for 2 minutes.  Set aside.

4.  Evenly distribute lettuce, cooked veggies and beans, and tomatoes into 4 salad bowls.  Chop chicken into large bite-size pieces; add to salad.  Pour dressing over the salad and serve.

Chicken and Goat Cheese Salad with Blueberry Vinaigrette

This week temperatures have reached 80 degrees.  I have really been missing the warm weather.  I am so ready for spring time.  I am also so ready for spring and summer fruits and veggies.  It's a little early in the season, but I decided to make a blueberry vinaigrette on top of a simple chicken and goat cheese salad.

Many dressings use a 1:4 ratio for vinegar:oil. Taste-wise I like a little more vinegar.  Calorie-wise, I like to spare a few calories and change that ratio to about 1:1 or sometimes 2:1.  You can vary the ratio depending on your taste preferences.  Dijon mustard may seem out of place, but it adds extra flavor and helps to emulsify the dressing.

What you'll need:
For the dressing:
- 1/4 cup apple cider vinegar
- 2 tbsp champagne vinegar
- 1 1/2 tsp Dijon mustard
- 1/4 cup blueberries
- 1 tsp lemon juice
- 3 tbsp olive oil

For the salad:
- 1 chicken breast, grilled then cut into cubes
- 2 cups spinach
- 1 1/2 cups arugula
- 1/4 cup chopped walnuts, lightly toasted
- 1/4 cup red onion
- 1/4 cup crumbled goat cheese
- 2 tbsp

What to do:
Mix all the ingredients for the dressing in a food processor.  Pour over salad.  Recipe makes two servings.

Sun-Dried Tomato and Warm Goat Cheese Steak Salad

I love using steak in salads.  It is really easy to use leftover chopped steak for a lunch salad.  I just pack the steak and goat cheese in one container, the veggies in another, and i put oil and vinegar in a small dressing container. Steak goes well with sun-dried tomatoes and goat cheese, so this meal is quite yummy!  You can use sun-dried tomatoes canned in olive oil, or dried ones in a bag.  I used dry tomatoes, then soaked them in olive oil, garlic, and basil.

What you'll need:
- 2 petite sirloin steaks, grilled
- 1/4 cup chopped sun-dried tomatoes
- 2 tbsp chopped fresh basil, divided
- 1 tbsp oil
- 1 tsp garlic, divided
- 1/4 cup plain bread crumbs
- 1/8 tsp freshly ground pepper
- 4 oz soft goat cheese
- 2 cups romaine lettuce
- 2 cups spinach
- 1/4 cup chopped red onion
- 1/4 cup sliced white button mushroom (raw)
- 2 tbsp balsamic vinegar
- pinch freshly ground pepper to taste

What to do:
1. In a small bowl, mix together the sun-dried tomatoes, 1 tbsp fresh basil, 1 tbsp olive oil, 1/2 tsp minced garlic.  Let marinate 15 - 30 minutes.

2.  In a bowl, mix together the goat cheese, 1 tbsp fresh basil, 1/2 tsp garlic, 1/8 tsp freshly ground pepper.  Using your hands mold goat cheese mixture into 4 small discs.

3.  Pour bread crumbs in a shallow bowl.  Coat goat cheese discs with bread crumbs. Lay on parchment paper-cover baking sheet.  Set oven to a LOW broil and cook 3 to 4 minutes each side.  Breadcrumbs should start to brown, but cheese should not lose shape.

4.  Toss lettuce and spinach with onion, mushrooms, sun-dried tomatoes (with oil), and balsamic vinegar.  Top with goat cheese and freshly ground pepper.  Recipes makes 2 entree salads.


ina's vinaigrette:
2 tbsp champagne vinegar
2 tbsp apple cider vinegar
salt
pepper
sugar
raw egg yolk or mustard or mayo
1 cup olive oil- added to food processor slowly

Pork Salad with Thyme-Cranberry Dressing

Pork goes really well with the sweetness of cranberries, and also goes well with the savory taste of thyme.  This salad has more sweet components that most salads, but it is balanced with some savory and sour aspects.

For this recipe, I use pork tenderloin.  This is a lean cut of meat as long as you cut off the fat surrounding the tenderloin.  The pork is sliced very thinly and cooked over the stove.  this particular time I made this recipe, I just cooked it in a little bit of olive oil over the stove.  Other times I have first dipped the pork in a seasoned flour mixture.  The seasoned flour has pepper and fresh thyme in it. The flour coating gives the pork a slightly different flavor.  Pork tenderloin is a strongly flavored meat, and I think the flour coating helps tone that down just a little.  Both ways it tastes good, so the option is up to you.

The salad dressing is atypical because it is cooked over the stove.  Simmering the dressing for a while lets the dressing reduce and thicken.  It also allows time for the flavors to develop.

Pork Salad with Thyme-Cranberry Dressing

What you'll need:
- 8oz pork tenderloin, trimmed
- 1/2 firm pear, thinly sliced
- 1/4 cup dried cranberries
- 2 tbsp fresh thyme leaves
- 1/2 cup dry white wine
- 3 tbsp olive oil
- 2 tbsp finely chopped shallots
- 3 1/2 cups salad greens


What to do:
1.  Slice pork in 1/4" slices.  Set aside.

2.  Heat 1 tbsp olive oil in a sauce pan.  Cook shallots until transluscent.  Add in wine and simmer 3 minutes.  Add in dried cranberries and thyme and keep at a low simmer for 5 to 8 minutes, until thickened.

3.  Heat a skillet over medium, high heat.  Add 1 tbsp olive oil.  When hot, add pork slices and cook 2 minutes each side.

4.  Using 2 plates or salad bowls, plate salad greens and sprinkle with 1/2 tbsp olive oil on each salad.  Top with cooked meat, sliced pear, and salad dressing.

5 Ways with Rotisserie Chicken

Buying a rotisserie chicken at the grocery store can make meal preparation really easy.  You buy a whole cooked chicken, then take apart the pieces you want.  It is important to remember that some parts of the chicken are healthier than others.  The skin is going to be the least healthy part.  The skin itself contains a lot of saturated fat.  It is also where the butter and salt get laid on before the chicken is cooked.  So I always peel off the skin.  The dark meat is higher in fat than the white meat.  So when you are deciding which meat to use for which recipe, use the higher fat meat with a lower fat recipes.  

So here are some ideas on how to use the chicken meat:

Use  thigh meat for a Chicken Taco Salad

Make a salad of greens, strips of red and green bell peppers, onion.  Top with salsa, a small sprinkle of Mexican cheese, a spoonful of plain Greek yogurt, and plash of hot sauce.  Throw on the pulled chicken meat and you've got a super fast dinner.  If you don't like uncooked peppers and onions, saute them for about 5 minutes in a little canola oil and sprinkle with pepper and paprika.

Use breast meat for a Chicken Caesar Salad Sandwich

In a bowl, mix together 1/4 cup finely chopped red onion, 1 1/2 cups chopped romaine, 3 tbsp plain non-fat Greek yogurt, 3 tbsp Caesar dressing, 1 tbsp grated parmesan, pulled meat of one chicken breast, 1/4 tsp pepper.  Stir so that the dressing coats everything.  Toast a bun or roll, or use pita bread.  Recipe makes 2 sandwiches

Use thigh meat for a Balsamic Vinaigrette Salad

Make a salad of romaine and spinach.  Top with chopped green bell pepper, chopped sun-dried tomatoes, thinly sliced onion, a few walnuts, and chicken meat.  Make a dressing of 1 part Dijon mustard, 2 parts olive oil, 2 parts balsamic vinegar, plus a pinch of salt and pepper.

Use breast meat for a Greek Chicken Salad Sandwich

In a food processor, chop 1 smal cucumber and 2 peeled garlic cloves.  Then in a bowl, mix together shredded chicken, the chopped cucumber, 1/4 cup plain non-fat Greek yogurt, 2 tbsp crumbled feta, 1/4 cup thinly sliced red onion, 1 1/2 tbsp lemon juice, and 1 tsp dried dill.  Toast a bun or roll, or use pita bread.  Recipe makes 2 sandwiches.

Use breast or tenderloin meat for a quick BBQ Chicken Pizza

Use a small spoonful of BBQ sauce to mix with the shredded chicken meat.  Spread a small amount of BBQ sauce over the inside of each half of a sandwich thin ( such as Arnold Breads), then top with thinly sliced red onion, a few thin slices of green bell pepper, and the chicken.  Sprinkle 1 tbsp of shredded mozzarella cheese on each sandwich half.  Set a toaster oven to 'Broil' on low, or a 'Pizza' setting and cook for 8 - 10 minutes.

Southwest Salad Packable Lunch

Whenever I make salad for dinner, I always chop up a little extra of whatever veggies I am cutting and put it in my salad lunch box.  If there is extra meet, then I will throw that in a baggie and bring it to work with the salad.  This makes it super easy to make a healthy lunch for the office.

On this particular evening,  I did not have any meat to put on the salad.  But  I have eggs at all times; and I had also just bought an avocado. So I hardboiled an egg.  Below in the "What to do" is what I describe to be the perfect way to hard boil an egg.  It is important not to overcook the egg, otherwise you get that grey/green ring around the yolk.  It is also important not to add a cold egg to hot water, otherwise it is likely to crack open.

I also cut the avocado open in half lengthwise and took out the pit.  I stuck some slices of lime on top of one half to prevent browning.  Then I held them together with a rubber band.  This makes it easy to take to work and cut up some avocado without any hassle or brown spots.  I pack salsa and plain Greek yogurt in two individual small containers and put those in my salad lunch box.  It's super easy and really low in calories.   You could also add on some rinsed black beans for some added fiber and protein.

Packable Southwest Salad Lunch

What you'll need:
- 1.5 cups salad greens
- 3 tbsp chopped green peppers
- 2 tbsp sliced red onion
- 2 tbsp salsa
- 2 tbsp 2% plain Greek yogurt
- 1 hardboiled egg
- 1/2 an avocado, chopped
- 1/4 tomato, chopped
- 1/2 lime

What to do:
1. Take an egg out of the fridge 10 minutes prior to starting to allow it to come to room temperature.  Put a small pot of water on the the stove and set to medium high heat.  After the water is warm, about 2-3 minutes, add the egg gently.  Let it stay on a low boil for 10 minutes.  Remove egg and place in cold water.

2. Cut 2-3 thin slices from the lime and place on the avocado.  Wrap in rubber bands to keep together.  Keep the rest of the lime for the salad.

3.  In a sealable container, place the salad greens, green pepper, and red onion,  Sprinkle with juice from the lime. Put the salsa and greek yogurt in two separate small containers.  Put a paper towel around the egg and place in a plastic bag; separately bag the tomato.  Refrigerate overnight or during the morning and enjoy an easy low-calorie lunch. Recipe makes one serving.  I do recommend having some fruit with it for a full balanced meal.  

Nutrition Information
299 calories, 19g carbs, 9g fiber, 14g protein, 21g total fat, 4g saturated fat, 348mg sodium

Fish Taco Salad

Fish is an important ingredient to a healthy lifestyle.  Lean fish, such as sole, flounder, and halibut, are a great source of protein.  Fatty fish, such as tuna, salmon, and mackerel, are a great source of omega-3 fatty acids.  Omega 3s have many beneficial effects including reducing the risk of heart disease.

Fish Taco Salad

What you'll need:
- 2 Sole (or flounder) filets
- Spice rub:

   -- 1/8 tsp paprika

   -- pinch of chili powder

   -- pinch of cayenne

   -- 1/8 tsp salt

   -- 1/8 tsp dried oregano

   -- 1/8 tsp cumin

   -- 1 tsp lime zest

- 1 tbsp canola oil

- 1 avocado, sliced

- 1/4 cup sliced white onion

- 3 1/2 cups romain lettuce, chopped

- 1/3 cup cherry tomatoes, halved (optional)

For the dressing:

- 1/2 cup plain, fat-free Greek yogurt

- 2 tbsp lime juice

- 2 tbsp finely chopped fresh cilantro

- 1 garlic clove, finely minced

- 1/8 tsp black pepper

- 1/8 tsp salt

What to do:

1.  Mix together all the ingredients of the spice rub.  Spread over both side of each fish fillet.  Let sit.

2.  Mix together the ingredients for the dressing.  Let sit in the refrigerator.

3.  Heat oil in a medium skillet.  When oil is hot, add fillets.  Cook 1 1/2 to 2 minutes each side.  Outside should be slightly crispy and lightly browned, but not flakey.

4.  Evenly divide lettuce, onion, and avocado into two separate serving bowls.  Top each with fish and cilantro dressing.

Nutrition Information:

294 calories, 31g protein, 10g carbs, 4g fiber, 11g total fat, 1g saturated fat, 419mg sodium

Steak Salad with Blue Cheese and Balsamic Reduction

This recipe requires a good balsamic vinegar.  By reducing balsamic, you increase the sweetness and decrease the tanginess.  If you have never reduced vinegar before, be warned that you cannot stand right over it and keep your eyes open, or even breathe well for that matter.  The vapor is quite intolerable.  Reducing balsamic is easy.  You just pour some in a pan, turn up the heat on the stove, stir occasionally, and take it off heat a little before it is the thickened consistency you want (it thickens a little more as it cools).  Some people put in a little sugar to increase the sweetness even more, but if you have a good balsamic vinegar you do not need the sugar.  A balsamic reduction is a healthy addition to a salad because it adds a lot of flavor without the calories.  It can also be used in meat dishes, on bruschetta, or as decoration on the plate.

Steak Salad with Blue Cheese and Balsamic Reduction

Balsamic Reduction
Heat 1/4 cup balsamic vinegar (optional: add 2 tsp sugar) in a small pan over medium-low heat.  Let the balsamic simmer slightly, but never boil.  Stir occasionally. When vinegar has reduced almost by half, take off heat.

For the salad
What you'll need:
- 2 (4oz) tenderloin steaks, fat trimmed off
- 1/4 cup sliced red onion
- 1/3 cup chopped tomato
- 1/4 cup chopped green bell pepper
- 3 tbsp crumbled blue cheese (can substitute feta)
- 3 tbsp olive oil, divided
- 1/2 tbsp apple cider vinegar
- salt and pepper

What to do:
1.  Sprinkle a pinch of salt and pepper on each side of the steaks.  Heat a skillet or grill pan on medium-high heat.  Add ~1/2 tbsp olive oil.  When pan is very hot, add steaks.  Steaks should immediately sizzle.  Flip after ~ 3 minutes, or until browned.  Cook another 3 minutes on the other side.  Decrease heat and cook until preferred doneness.

2.  In a small bowl, mix the remaining olive oil, cider vinegar, and a pinch of salt and pepper.  Set aside.

3.  Place all vegetables in a large bowl, add oil mixture and toss.  Divide into two portions.  Top each with blue cheese, and slices of steak.  With a small spoon, drizzle the balsamic reduction over the salad and steak.  Recipe makes 2 servings.