Balance Between Healthy Food, Fitness and Wine
Spring Salad with Mustard & Herb Grilled Flank Steak Serves 4 Ingredients For the salad: 1.5 lb. Flank steak 4 cups little gem lettuces 2 cups baby arugula 1 English cucumber, sliced into half-moons 1 cup sugar snap peas 1 cup radishes, sliced or chopped …
Mango Avocado Salsa Shrimp Lettuce Wraps Serves 4 Ingredients: 2 heads Boston or butter lettuce (leaves pulled apart) For the mango salsa: 2 mango, diced 2 avocado, diced ½ cup red onion, diced ½ cup red bell pepper, finely chopped 1 jalapeno, finely diced 1/3 …
Serves 4
Vegetable Ingredients:
1 1/2 cups purple cabbage, thinly sliced
1 red bell pepper, thinly sliced
1 medium carrot, shredded
2 stalks green onion, thinly sliced
1 head romaine hearts, large leaves separated, washed and dried
2 avocado, diced
2 teaspoons sesame seeds
1/4 cup cilantro
Dressing Ingredients:
1 small mango, chopped
3 tablespoons water
2 tablespoons apple cider vinegar
1 small garlic clove, minced
1/2 teaspoon red pepper flakes
1/8 tsp pink Himalayan salt
Directions:
1. In a large mixing bowl combine the cabbage, bell pepper, carrot and green onions. Toss to combine and set aside.
2. Add the mango, water, apple cider vinegar, garlic, red pepper flakes and sea salt to a food processor and blend until smooth.
3. To assemble the lettuce wraps, divide the cabbage mixture between the romaine leaves and garnish with avocado, sesame seeds, cilantro and spicy mango dressing. Serve immediately and enjoy!
Notes:
Leftovers: Refrigerate veggies, dressing and toppings in separate airtight containers for up to five days. Assemble lettuce wraps just before serving
Serving Size: One serving is approximately two lettuce wraps. Each lettuce wrap is approximately 2/3 cup veggie filling and 2 tablespoons of dressing.
Additional Toppings: For extra crunch add sliced almonds or pumpkin seeds.
More Protein: Add cooked chicken, shrimp or tofu.
{Rachel’s Suggested Wine Pairings}
Off-Dry Pinot Blanc from Alsace
Gewurztraminer from Alsace
Riesling Trocken from Pfalz, Germany
Chopped Tahini Salad Ingredients: 1/4 cup tahini 1/3 cup water 1/4 cup chives Pink Himalayan salt & fresh ground black pepper 2 heads romaine hearts, chopped 1 medium cucumber, chopped 2 medium carrots, peeled and chopped 2 red bell peppers, chopped 2 cups broccoli, chopped …
Grilled Watermelon & Honeydew Salad Ingredients: 1/2 medium honeydew melon, peeled, seeds removed, cut into wedges 1/4 medium seedless watermelon, cut into wedges 1 1/2 tablespoons extra virgin olive oil 1/4 teaspoon Pink Himalayan salt 1 1/2 teaspoons balsamic vinegar 1/3 cup mint leaves, torn …
Ingredients:
1/2 cup dry quinoa
1 cup frozen edamame
2 stalks green onion, thinly sliced
1 red bell pepper, thinly sliced
1 small Persian cucumber, sliced into half-moons (about 1 cup)
1 cup shredded purple cabbage
1 cup shredded carrots
1/2 cup cilantro, rough chopped
Dressing Ingredients:
3 tablespoons avocado oil
1 tablespoon fresh squeezed lime juice
1 tablespoon tamari
2 teaspoons toasted sesame oil
1 teaspoon maple syrup
Pink Himalayan salt and fresh ground pepper to taste
Directions:
1. Cook the quinoa according to package directions. Set aside to cool.
2. Bring a small pot of water to a boil and add the edamame. Cook for 3-4 minutes just until the edamame are cooked through. Drain and set aside to cool.
3. Add the avocado oil, lime juice, tamari, sesame oil, and maple syrup to a jar. Cover and shake well to combine.
4. In a large mixing bowl, add the cooked quinoa, edamame, green onion, red pepper, cucumber, purple cabbage, carrots, cilantro, and dressing. Stir well to combine.
5. Divide between plates and enjoy!
Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately 1 1/2 cups of salad.
More Flavor: Add garlic, ginger or hot sauce to the dressing.
More Protein: Add hard boiled eggs, grilled chicken, shrimp or tofu
No Tamari: Use coconut aminos instead.
{Rachel’s Suggested Wine Pairings}
Sauvignon Blanc from New Zealand
Gruner Veltliner from Austria
Riesling from Australia
Tahini Honey Chicken Salad Serves 4 Ingredients: 2 tablespoons tahini 1 tablespoon raw honey, divided 1 lb boneless, skinless chicken thighs 1 tablespoon extra virgin olive oil 1/8 teaspoon Pink Himalayan salt 2 tablespoons sesame oil 2 tablespoons coconut aminos 1 teaspoon fresh squeezed lime …
Roasted Vegetable & Lentil Salad Serves 4 Ingredients: 1 medium sweet potato, diced into 1 inch cubes 1 red beet, peeled and diced into 1 inch cubes 1 small delicata squash, cut in half lengthwise, seeds scooped out and cut into 1/2 moons 4 cups …
Serves 4
Ingredients:
2 2/3 cups green or brown lentils (cooked, drained and rinsed) *
1/3 cup tahini (divided)
1/2 cup cilantro (finely chopped)
1 teaspoon cumin
1 Tablespoon apple cider vinegar
1 teaspoon sea salt (divided)
1/4 cup unsweetened coconut yogurt
1/4 cup water
8 cups mixed greens
1 cup sauerkraut *
*Ingredient Notes*
Directions:
1. Preheat the oven to 350ºF and line a baking sheet with parchment paper.
2. In a food processor or blender, combine the lentils, 2/3 of the tahini, cilantro, cumin, apple cider vinegar and half the salt.
3. Form the mixture into balls using about 1 to 1 1/2 tablespoons of the mixture for each ball. Place on the baking sheet and cook for 20 to 25 minutes or until warmed through and firm.
4. Meanwhile, make the dressing by whisking together the yogurt, remaining tahini, remaining salt and water.
5. Divide the mixed greens onto plates and top with the lentil tahini falafels, sauerkraut and tahini yogurt dressing. Enjoy!
Marinated Veggie-Lentil Salad Ingredients: 1/4 cup apple cider vinegar 2 tablespoons extra virgin olive oil 1/2 teaspoon pink Himalayan salt or sea salt 1/2 teaspoon cayenne Pepper 2 cups broccoli (chopped into small florets) 1/2 English cucumber (diced) 1 cup matchstick carrots 1 yellow bell …
Liven up that same old salad by layering those fresh ingredients into a mason jar! Perfect for your summer get-together or grab and go for lunch, these layered salad jars are jammed packed with flavor. Grab, go and enjoy! Mason jars are useful for a …
Ingredients:
1 Tbsp. extra virgin olive oil
3 Tbsp. red wine vinegar
2 Tbsp. finely chopped basil (or mint, chives, or parsley)
1/4 tsp. sea salt (or pink Himalayan salt)
1/4 tsp. ground black pepper
1 cup arugula
1/2 medium seedless watermelon, rind removed, cut into 2-inch triangles
3 medium heirloom tomatoes
1/2 cup yellow cherry tomatoes, cut in half
1/4 medium red onion, sliced thin
2 Tbsp. crumbled feta cheese (leave off for vegan)
Directions:
1. Combine oil, vinegar, basil, salt, and pepper in small bowl; whisk to blend. Set aside.
2. Arrange arugula, watermelon, heirloom tomatoes, cherry tomatoes, and onion on a large serving platter.
3. Drizzle evenly with dressing.
4. Top evenly with cheese if using.