simply-nourished€¦ · cucumber & carrot sesame salad 15 minutes cucumber (large) carrot...

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Beet & Lentil Salad1 hour

Beet (medium)

Capers

Lemon (juiced and zested)

Extra Virgin Olive Oil

Maple Syrup

Sea Salt

Lentils (cooked)

Shallot (thinly sliced)

Pumpkin Seeds (raw)

Parsley (chopped)

Refrigerate in an airtight container for up to three days.

Use pitted olives instead.

Top with crumbled goat or feta cheese.

Cook the beets and lentils ahead of time and assemble for a quick meal.

Preheat the oven to 400ºF (204ºC). Wrap the beets in foil and bake for 45 to 50minutes, or until tender when pierced with a fork. Remove the beets from theoven and once they have cooled, rinse them under cold water and peel them.Once they are peeled, chop them into quarters.

In a pan over medium-low heat, add the capers and fry until just crispy, about 4to 5 minutes.

Whisk together the lemon juice, zest, extra virgin olive oil, maple syrup and seasalt in a small bowl.

Add the beets to a bowl and top with lentils, shallots and pumpkin seeds.Drizzle with the lemon dressing and top with parsley. Divide between platesand enjoy!


Cucumber & Carrot Sesame Salad15 minutes

Cucumber (large)

Carrot

Sesame Oil

Rice Vinegar

Tamari

Raw Honey

Sesame Seeds

Store the noodles and dressing separately to prevent the cucumber noodlesfrom giving off too much water. Keep refrigerated in an airtight container for up to twodays.

Add chopped peanuts or chili flakes.

Top with cooked chicken, tofu or roasted chickpeas to turn it into afull meal.

Use maple syrup instead of honey.

To avoid excess moisture, you can compress and strain the spiralizedcucumber in a sieve or tea towel to drain.

Use regular or toasted sesame oil.

Spiralize the cucumber and the carrots into noodles. Place in a bowl and setaside.

Whisk together the sesame oil, vinegar, tamari and honey in a small bowl.

Drizzle the dressing over the noodles and top with sesame seeds. Enjoy!


Strawberry Quinoa Arugula Salad40 minutes

Quinoa (uncooked)

Tahini

Maple Syrup

Lemon Juice

Water (warm)

Sea Salt

Arugula

Sunflower Seeds

Strawberries (chopped)

For best results, store all items separately in the fridge and assemble thesalad just before serving.

Use baby spinach instead.

Use pumpkin seeds, hemp seeds or chopped walnuts instead.

Cook the quinoa according to package directions. Let cool.

In a large mixing bowl whisk together the tahini, maple syrup, lemon juice,water and salt. Season the dressing with additional salt or lemon juice ifneeded.

Pour the dressing over the arugula and toss to coat evenly. Fold in the cookedquinoa, sunflower seeds and strawberries. Transfer to plates and serveimmediately. Enjoy!


Warm Farro & Sweet Potato Salad40 minutes

Farro (rinsed)

Water

Sea Salt (divided)

Baby Spinach

Sweet Potato (large, cubed)


Lemon Juice

Walnuts (chopped)

Parsley (roughly chopped)

Refrigerate in an airtight container for up to three days.

Instead of farro, use brown rice cooked according to package directions.

Use pumpkin seeds instead of walnuts.

Preheat the oven to 400ºF (204ºC).

Add the farro to a medium sized pot with water and half the sea salt. Bring to aboil. Once water has boiled, reduce heat to low and simmer for 30 minutes.When the farro is done cooking, add the spinach to the pot. Stir and cover untilthe spinach is wilted.

While the farro cooks, line a baking sheet with parchment paper and add thesweet potato. Cook in the oven for 20 to 25 minutes or until cooked through.Remove and set aside.

In a small bowl, mix the extra virgin olive oil, lemon juice and remaining seasalt.

Divide the farro and spinach mixture between plates. Top with sweet potato,walnuts and parsley. Drizzle the lemon dressing on top. Serve and enjoy!


Mango Avocado Chicken Salad55 minutes

Chicken Breast (boneless,skinless)

Avocado (large)

Lemon Juice


Sea Salt

Red Bell Pepper (small, finelychopped)

Cucumber (deseeded and finelychopped)

Green Onion (sliced)

Mango (finely chopped)

Baby Spinach

Keep refrigerated in an airtight container for up to two days.

Cook the chicken ahead of time or use leftover cooked chicken fromanother meal. Mash the avocado and assemble just before serving to prevent the saladfrom turning brown.

Add minced garlic, fresh parsley, cilantro, black pepper or sunflower seeds.

Use chickpeas instead of chicken.

Bring a pot of water to a boil. Reduce to a gentle simmer, add the chicken andcover. Let it simmer until the chicken is cooked through, about 15 to 20minutes. Remove the chicken from the pot and cut it into small cubes. Let it coolcompletely.

While the chicken cools, in a large mixing bowl, mash the avocado until only afew small chunks remain. Stir in the lemon juice, olive oil and salt.

Fold the red pepper, cucumber, green onion, mango and chicken into theavocado mixture until well combined. Season with additional salt or lemonjuice if needed.

Divide spinach onto plates and top with chicken salad. Enjoy!


Taco Salad with Beef25 minutes

Extra Lean Ground Beef

Chili Powder

Cumin

Sea Salt

Cherry Tomatoes (chopped)

Jalapeno Pepper (chopped)

Green Onion (chopped)

Lime Juice (divided)

Romaine Hearts (chopped)


Avocado (sliced)

Refrigerate beef and lettuce separately in airtight containers for up to 3 days.Assemble salad just before serving.

Top salad with additional tomatoes, sliced jalapenos, green onions, salsa,cilantro, lime juice or hot sauce.

Use black beans instead of ground beef.

In a pan over medium-high heat, brown the beef. Break the meat into very smallpieces with a spatula and cook until no longer pink, about 5 minutes. Drain anyexcess drippings, but keep the beef in the pan.

Add the chili powder, cumin, salt, tomatoes, jalapeno and green onion to thebeef. Stir to combine. Cook for another 5 minutes until tomatoes are very soft.Remove from heat and stir in half of the lime juice. Season with additional salt ifneeded.

In a large mixing bowl toss the chopped romaine lettuce with olive oil andremaining lime juice.

To assemble the salad, divide lettuce between plates and top evenly with beefand avocado. Serve immediately and enjoy.


Potato & Egg Salad25 minutes

Mini Potatoes (chopped)

Egg


Apple Cider Vinegar

Dijon Mustard

Sea Salt

Parsley (finely chopped)

Green Onion (green part only,chopped)

Refrigerate in an airtight container for up to 3 days.

Add garlic, lemon juice, freshly ground black pepper, mint, basil or cilantro.

Top the salad with arugula, diced avocado, sunflower seeds orhemp seeds.

Omit the egg.

Bring a pot of salted water to a boil. Add the potatoes and cook for about 8minutes until tender. Drain and let them cool slightly.

Meanwhile, bring a second pot of water to a boil. Hard boil the eggs. Cool, peeland separate the yolks from the egg whites. Finely chop the cooked eggwhites.

In a large mixing bowl whisk together olive oil, vinegar, dijon mustard, salt, andcooked egg yolk. Fold in parsley, cooked potatoes, chopped egg whites, andgreen onion. Season with additional salt if needed. Serve chilled and enjoy!


Dill & Feta Cucumbers5 minutes

Cucumber (cut into spears)

Lemon Juice

Fresh Dill (chopped)

Feta Cheese (crumbled)

Extra Virgin Olive Oil Omit the feta or use dairy-free cheese.

Refrigerate in an airtight container up to 2 days.

Use parsley or basil instead.

Arrange the cucumber in a bowl and add the lemon juice, dill, and feta cheese.Drizzle with extra virgin olive oil and enjoy!


Tuna Chickpea Salad15 minutes


Lemon (zest and juice)

Sea Salt

Chickpeas (cooked)

Tuna (drained)

Green Onion (chopped)

Parsley (chopped)

Refrigerate in an airtight container for up to 3 days.

Serve salad over baby spinach with sliced cucumber on the side.

Use red or white onion instead.

Use white beans or lentils instead.

Use canned salmon instead.

Add dried or fresh dill, minced garlic, red chili flakes, or freshly groundblack pepper to taste.

In a large mixing bowl whisk olive oil, lemon zest, lemon juice and salt. Fold inchickpeas, tuna, green onions and parsley. Season with additional salt or lemonjuice if needed.

Serve immediately and enjoy!


Mexican Black Bean Salad15 minutes

Black Beans (cooked)

Red Bell Pepper (chopped)

Red Onion (chopped)

Avocado (diced)

Lime Juice

Chili Powder

Cumin

Sea Salt

Add cilantro, tomato, corn or hot sauce.

Salad will keep in the fridge for up to 3 days.

Use cooked lentils or chickpeas instead.

In a large mixing bowl combine the black beans, pepper, onion and avocado.

Add the lime juice, chili powder, cumin, and salt to a mason jar. Seal with a lidand shake until combined. Pour dressing over the black bean mixture and stiruntil evenly coated.

Serve chilled and enjoy.


Blueberry Kale Salad20 minutes

Kale Leaves (chopped)

Cucumber (chopped)

Celery (chopped)

Blueberries

Beet (peeled and spiralized)

Pumpkin Seeds


Lemon (medium, juiced)

Dijon Mustard

Sea Salt

Black Pepper Keeps well in the fridge for 4 days.

Add a salmon fillet, grilled chicken breast, or lentils.

Add cooked quinoa.

In a large bowl, combine the kale, cucumber, celery, blueberries, spiralizedbeets, and pumpkin seeds.

In a mason jar, combine the olive oil, lemon juice, Dijon mustard, salt andpepper. Shake well.

Before serving, pour dressing over the salad and toss well. Enjoy!


Strawberry Balsamic Salad with Maple Walnuts15 minutes

Walnuts

Maple Syrup

Baby Spinach

Strawberries (sliced)

Goat Cheese (crumbled)

Balsamic Vinegar


Sea Salt

Add quinoa, edamame, chickpeas or strips of chicken breast.

Leave the walnuts raw and add maple syrup to the dressing.

Use feta or cashew cheese instead.

Refrigerate in an airtight container with dressing in a separate container up to 2to 3 days.

Toast walnuts in a pan over medium heat. When slightly browned, coat withmaple syrup. Turn heat to low and stir until sticky (about 2 minutes). Removefrom heat.

Divide spinach into bowls. Top with strawberries, goat cheese and toastedwalnuts.

Whisk together the balsamic vinegar, olive oil and salt. Drizzle desired amountof dressing over your salad and enjoy!


BLT Salad Bowls15 minutes

Egg

Organic Bacon

Arugula

Cherry Tomatoes (halved)

Avocado (sliced)


Sea Salt & Black Pepper (to taste)

These salads make great meal prep and last for 3 to 4 days in the fridge. Addthe avocado and olive oil before serving.

Use smokey tempeh slices instead of bacon and omit the egg.

Serve with toast or quinoa.

Hard boil your eggs by placing them in a small pot and fill with enough coldwater to cover them by 1-inch. Bring to a boil over medium-high heat. Onceboiling, cover the pot and remove it from the heat. Let stand for 12 minutesthen drain. Place eggs in a bowl of ice-cold water for 10 minutes.

While the eggs are cooling, cook your bacon in a pan over medium heat untilcrispy. Remove from pan and pat excess oil away with paper towel. Once cool,chop it up.

To assemble the salads: divide arugula between bowls and top with cherrytomatoes, avocado, chopped bacon and hard-boiled egg. Drizzle with olive oiland season with salt and pepper, to taste. Enjoy!


Creamy Broccoli Salad20 minutes

Broccoli (chopped into florets)

Red Onion (finely sliced)

Tahini

Lemon (juiced)


Sea Salt

Black Pepper

Water

Sunflower Seeds

Add dried cranberries or diced apple.

Add bacon.

Bring a large pot of water to a boil and drop in your broccoli florets. Cover witha lid and boil for 2 - 3 minutes, or just until slightly tender. Strain and run undercold water.

Roughly chop the florets into pieces and add them to a large mixing bowl. Addin the red onion.

In a small jar, add the tahini, lemon juice, olive oil, sea salt, black pepper andwater. Shake vigorously until well combined. Pour over the salad and toss well.

Sprinkle sunflower seeds over top of the salad and serve. Enjoy!


Vegan Ranch Dressing10 minutes

Cashews (raw)

Water

Nutritional Yeast

Sea Salt

Apple Cider Vinegar

Tahini

Garlic Powder

Onion Powder

Parsley (finely chopped)

Chives (finely chopped)

One serving is equal to approximately two tablespoons of dressing.

Veggie sticks for dipping or on any of our burgers or salads.

Keeps well in the fridge up to 4 to 5 days.

In a high-powered blender, combine everything except the parsley and chives.Blend until smooth and creamy and transfer into a jar.

Stir in the parsley and chives until well distributed. Cover and store in the fridgeuntil ready to use. Enjoy!


Maple Tahini Dressing5 minutes

Tahini

Maple Syrup

Lemon Juice

Water (warm)

Sea Salt

Refrigerate in an airtight container for up to seven days.

One serving is equal to approximately two tablespoons.

If the dressing is too thick, add water one tablespoon at a time until yourdesired consistency is reached.

Whisk all ingredients together in a mixing bowl. Season with additional salt ifneeded. Transfer to an airtight jar or container and refrigerate until ready touse.


Creamy Cilantro Dressing5 minutes

Plain Greek Yogurt

Cilantro (roughly chopped)

Green Onion (roughly chopped)

Garlic (clove, minced)

Lime Juice

Maple Syrup

Sea Salt

Water (optional) Refrigerate in an airtight container for up to five days.

One serving is approximately two tablespoons of dressing.

Add roughly chopped jalapeno pepper for a spicy dressing.

Use coconut or cashew based yogurt instead of Greek yogurt.

Add yogurt, cilantro, green onion, garlic, lime juice, maple syrup and sea salt tothe bowl of a food processor. Blend until smooth. Add water to thin theconsistency of the dressing if necessary.

Season with additional salt or lime juice if needed. Transfer to an airtight jar orcontainer and refrigerate until ready to use.


simply-nourished€¦ · cucumber & carrot sesame salad 15 minutes cucumber (large) carrot...

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