stairway to vegan

Sharing a journey into the world of fabulous vegan food.


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Salad Jars #vegan #saladinajar

Salad Jar's

Salad Jar’s

I love salad in the summertime. I take one to work with me every day for lunch. Sometimes I make it in the morning and other times I just take all the ingredients with me to work and construct the salad in the kitchen there.

Recently I was at a Chapters bookstore and I saw the front cover of a book dedicated to making all kinds of different salad’s in large mason jars. What a great idea.

Here I put my dressing in the bottom and then added chickpeas, and then layered the other salad ingredients until finally I added the lettuce, spinach, arugula mix at the very top. This way the lettuce does not get the dressing on it until you are ready to eat and does not get all soft and wilted.

I also cheated, slightly, by using whole cherry tomato’s. Not only do they look incredibly pretty in the jar, but because they are whole and not cut, the tomato’s also dont get soft.

You can use your imagination for the ingredients, I am thinking of adding mushrooms, snow peas, corn, dried fruits, nuts…….there really is no limit to what you could add (other than avocado or perhaps banana or any other item that will brown upon cutting). Just keep in mind that the idea is to keep the dry ingredients at the top and the wet at the bottom.

Salad Jar's

Salad Jar’s

I made three jars to see how well they keep and am happy to advise that on day two, everything is just as fresh and delicious as day one. How nice to open my fridge in the morning and just grab a jar and head to work. And they look really pretty sitting on the shelf.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Salad Jar's

Salad Jar’s

Salad Jar’s with Dijon and Olive Oil Dressing

Makes 3 jars

Dressing

  • 2 Tblspn’s olive oil
  • 1 Tblspn balsamic vinegar
  • 1 Tblspn dijon mustard
  • 4 Tblspns water

Salad Ingredients

  • 1 can chickpeas rinsed
  • 1 1/2 red peppers diced
  • 1 English cucumber diced
  • 1/2 Head Fennel chopped finely
  • 1 pint cherry tomato’s
  • 6 cups salad greens
  • 3 large mason jars

 

To make dressing, combine all ingredients in a bowl and whisk until completely combined and emulsified.

Divide the dressing between the three large mason jars.

Divide the salad ingredients between the three jars layering:

chickpeas then red peppers, then cucumbers, then fennel, then cherry tomato’s then salad greens.

Store upright in fridge until ready for use.

When ready to serve, shake briefly then empty out onto plate. You may need to help the salad greens out.

Salad Jar's

Salad Jar’s

Nutrition Facts
Serving Size 579 g
Amount Per Serving
Calories 562
Calories from Fat

144
% Daily Value*
Total Fat 16.0g 25%
Saturated Fat 2.0g 10%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 190mg 8%
Potassium 1364mg 39%
Total Carbohydrates 85.0g 28%
Dietary Fiber 26.1g 104%
Sugars 14.7g
Protein 27.4g
Vitamin A 96% Vitamin C 103%
Calcium 23% Iron 51%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Salad Jar's

Salad Jar’s

 

 

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Vitality Salad with Oil Free Zesty Italian Dressing

It’s SPRING……Finally, we made it through the winter. There is always a thought around the begining of March, that we might be stuck in winter for ever…..well, the thought crosses my mind anyway.

Unfortunatley, it is still quite cold and the ever present threat of snow continues.

So, to celebrate the soon to be here warm weather, it is time for a wonderful salad.

 

Vitality Salad with Zesty Oil Free Italian Dressing

Vitality Salad with Zesty Oil Free Italian Dressing

This salad was delicious. A nice mix of greens and fresh vibrant veggies. To make it even more interesting I added in sprouts that I had just sprouted in my kitchen. For those of you who have not tried growing your own sprouts, it is really simple and the end result is a wonderful tasty vitamin packed sprout. I usually end up eating them as a snack before they make it into a meal.

The Italian Dressing is oil free but nice and thick and spicy. You can adjust the ingredients to your own liking. I love garlic, so lots went in.

Vitality Salad with Zesty Oil Free Italian Dressing

Vitality Salad with Zesty Oil Free Italian Dressing

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

 

Vitality Salad with Zesty Oil Free Italian Dressing

  • 1 cup cold water or light vegetarian broth
    2 tsp cornstarch
  • 1/4 cup red wine vinegar
    1 Tbsp Dijon-style prepared mustard
    1-2 cloves garlic, crushed
    1 tsp fine sea salt
    1 tsp dried basil
    1/4 tsp paprika
    pepper to taste

Gently heat water and cornstarch in small pot. Simmer gently until liquid is almost clear and thick.

Remove from heat and cool.

Combine cornstarch liquid and all other ingredients in a jar and shake vigorously to combine.

This will make approx 1 1/4 cups of dressing. Store in airtight container in the fridge.The dressing will thicken up even more once completely chilled.

 

Nutrition Facts
Serving Size 9 g
Amount Per Serving
Calories 10
Calories from fat 3
% Daily Value*
Total Fat 0.3g 1%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 188mg 8%
Potassium 16mg 0%
Total Carbohydrates 1.2g 0%
Protein 0.3g
Vitamin A 1% Vitamin C 0%
Calcium 1% Iron 1%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points


2 Comments

Bean Sensation Salad. Vegan Mofo Recipe # 5

Summertime Bean Salad

Summertime Bean Salad

With summer quickly slipping away, I want to at least try to pretend the end is not near. What better way than a classic bean salad.

Note the large sun  hat in the picture, truth be told, we have not had any real need for a sun hat here for a while, and the forecast is not looking much better, but, I can dream.

We recetnly attended a pot luck and I tood this salad along. That way, I knew for sure, I would have something filling and delicious to eat that was vegan.

The mixture of four different kinds of beans, gives this salad tons of protein and fiber. Adding in the red peppers, onions and fresh herbs takes this from great to sensational.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Summertime Bean Salad

Summertime Bean Salad

Bean Sensation Salad

Serves  12

Dressing:

  • 2/3 cup balsamic vinegar
  • 1/3 cup olive oil
  • 3 cloves garlic minced
  • 2 tspn fresh basil, finely chopped
  • 2 tspn fresh tarragon, finely chopped
  • Salt and pepper to taste

Salad:

  • 2 cups red kidney beans
  • 2 cups white beans
  • 2 cups black beans
  • 2 cups chickpeas
  • 1 red pepper finely diced
  • 1 spanish onion sliced, lengthways

Dressing:

Add all ingredients to a bowl and whisk together

Salad:

Put all salad ingredients into a large bowl.  Add dressing and mix well.

Summertime Bean Salad

Summertime Bean Salad

Nutrition Facts
Serving Size 168 g
Amount Per Serving
Calories 503 Calories from Fat 78
% Daily Value*
Total Fat 8.7g 13%
Saturated Fat 1.2g 6%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 20mg 1%
Total Carbohydrates 80.6g 27%
Dietary Fiber 20.7g 83%
Sugars 6.2g
Protein 28.3g
Vitamin A   1% Vitamin C 7%
Calcium 18% Iron 52%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points


2 Comments

KFC plus potato salad plus coleslaw = delicious summer meal…….and yes, it is vegan

KFC (Kentucky Fried nonChicken) Dinner

KFC (Kentucky Fried nonChicken) Dinner

I love where I live. Close to everything. The lake is literally a block away and the grocery store is a nice 15 min walk. I can even walk to work if I want in just under 35 mins. The one drawback is that there are also a number of very popular fast food restaurants within a block or two of my home. While I very rarely go to any of them,(unless I have one or more of my granddaughters visiting) the smell of one in particular, is almost impossible to resist.

Does anything smell any better than KFC? While I don’t indulge in the food, I do savour the aroma that often hits me when I venture out in my garden around supper time.

This week, when I picked up my CSA share, one of the new additions was a red cabbage.

CSA Week Five

CSA Week Five

First thought was, mmm, coleslaw. Then I saw the green onions and garlic scapes, second thought mmm, potato salad. By then I was pulling into my driveway and when I opened the car door, I was hit by that wave of 12 herbs and spices……hmmm third thought, why dont I make some KFC to go with that coleslaw and potato salad. And so, we have; KFC (Kentucky Fried nonChicken) dinner complete with potato salad and coleslaw

Today, I am posting the Creamy Dreamy Potato Salad and the Tangy Coleslaw recipes. Tomorrow I will post the KFC nonChicken recipe (I have had a brilliant thought for a slight variation on my original recipe, so stay posted)

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Creamy Dreamy Potato Salad

Serves 4

Creamy Dreamy Potato Salad

Creamy Dreamy Potato Salad

  • 3 large potato’s peeled and diced into 1  inch cubes
    1 avocado
    1 lime juiced
    1/2 tspn salt
    1/2 tspn cayenne pepper
    1 tspn dry mustard
    1/2 tspn celery salt
    1 small tomato roughly chopped
    1/4 cup water
    1 garlic scape (or one garlic clove) finely minced
    1/3 cup red onion finely diced

Boil potato’s in water until just cooked (do not over cook. Potato’s should have a firm texture). Drain and rinse in cold water until completely cool. Set aside.
Add avocado, lime juice, salt, cayenne pepper, mustard, celery salt and tomato to blender. Blend until smooth, adding water a little at a time if needed and scraping down sides.
Gently fold avocado mixture and garlic and onion into potato’s. Chill and serve.

Tangy Coleslaw

Serves 4

Tangy Coleslaw

Tangy Coleslaw

  • 2 cups finely shredded red cabbage
  • 2 cups finely shredded green cabbage
  • 1 cup finely shredded kohlrabi (optional, I had one in the fridge that need to be used up)
  • 1 cup grated carrot
  • 1/3 cup apple cider vinegar
  • 1 1/2 tspn dry mustard
  • 1/2 cup olive oil
  • salt and pepper to taste

Combine cabbage, carrots and any other veggies in large bowl.

In blender, combine vinegar, mustard, olive oil, salt and pepper. Blend on high until creamy. you will need to stop and scrape down sides a couple of times.

Mix dressing with veggies. Chill and serve.


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Garden Fresh Quinoa Tabouleh

Quinoa Tabouleh in Brocolli Leaf Wraps

Quinoa Tabouleh in brocoli Leaf Wraps

It seems like just yesterday I picked up our CSA basket, but already a week has passed and I am getting excited about tomorrows delivery.

CSA Share Week 4

CSA Share Week 4

Last week we received a new character in the basket, brocoli leaves. I had already planned to make a tabouleh with the fresh parsley, so I tried using the brocoli leaves as wraps. They turned out quite nice, just make sure you trim the centre vein out as it is a little tough. The tabouleh is made with quinoa instead of the traditional cracked wheat. This allows it to be gluten-free and also adds tons of protein. I still had a half a kohlrabi in the fridge, so that went in too, giving it a wonderfully fresh, crisp texture.

You can use this as either a side or a main course.

Enjoy,

Tracy 🙂

Garden Fresh Quinoa Tabouleh Salad

Garden Fresh Quinoa Tabouleh Salad

Garden Fresh Quinoa Tabouleh Salad

Serves 4 – 8

  • 1 cup quinoa rinsed
  • 1 1/2 cups cold water
  • 1/2 kohlrabi finely diced
  • 2 large tomato’s finely diced
  • 1 bunch parsley chopped
  • 1/2 red onion finely diced
  • 1 red pepper finely diced
  • 2 cloves garlic grated or finely minced
  • Juice of 1 lemon
  • salt and black pepper to taste

Place quinoa and water in medium pot and bring to a boil. Reduce heat to low, cover and cook until water has been absorbed and the “little tails” can be seen on the quinoa. Remove from heat and let cool.

Tabouleh prep

Tabouleh prep

Add cooled quinoa and all other ingredients together in a large bowl. Stir to mix completely. Taste and add more lemon juice if needed.

This can also be served as a “raw vegan” dish by omitting the quinoa. You could replace with finely grated cauliflower if you like, but it is equally tasty without.

Garden Fresh Tabouleh Salad

Garden Fresh Tabouleh Salad