Showing posts with label make-ahead. Show all posts
Showing posts with label make-ahead. Show all posts

Wednesday, August 29, 2012

Splendid Salads: Kale salad with cannellini beans and dried cranberries


Kale salad with cannellini beans, dried cranberries and Parmesan

As a cruciferous vegetable like broccoli and cabbage Kale, is a nutrition power house! Loaded with vitamins A, K and C as well as phytochemicals beta-carotene and lutein that help lower cancer risk. Kale is often eaten cooked but it can also be delicious raw in salads. The trick to a delicious raw kale salad is to balance the slightly bitter greens with sweet and salty flavors. In this salad we partner the bitter greens with tart lemon, sweet cranberries, savory beans and salty, robust parmesan. The results? Divine!

My good friend Sarah, a dietitian and blogger on WhyFoodWorks, shared this delicious salad recipe with me and I am paying it forward to you! The best part about this salad (besides the super flavor and nutrition) is that it holds up for a day or two in the fridge without getting gross. Just about every other leafy green will wilt soon after application of acids such as balsamic vinegar or lemon juice.

Kale salad with cannellini beans, parmesan cheese and dried cranberries
Ingredients:
  • 1 bunch of beautiful kale (avoid wilted or discolored bunches; probably not too fresh)
  • 1-16oz can of cannellini beans, drained and rinsed (also known as white kidney beans; while you may not recognize the name, if you've ever eaten minestrone soup, you've eaten them. If you can't find cannellini beans in your local grocery store, try Navy or Great Northern beans)
  • 1/2 cup of dried cranberries
  • 1/4 cup of grated Parmesan
  • 1/4 cup olive oil
  • juice and zest of 1-2 lemons, to taste
  • Salt and pepper, to taste (as Parmesan cheese is quite salty, you shouldn't need much additional salt)
  1. Give your kale a rinse under cool running water and remove the tough stems. Chop into thin slivers and place in your salad bowl.
  2. Zest the lemon and add to kale; slice lemon in half and add juice to kale too.
  3. Use your hands to massage the lemon juice and zest into the kale. If you have a kiddo helper, he or she would love to help you with this step.
  4. Add beans, cranberries, parmesan cheese, salt, pepper and olive oil. Toss together and serve!

Note: this salad keeps well and travels well; bring it to your next picnic, pack it for lunch or even try it at your next brunch.
Gather your ingredients; the parmesan cheese is hiding :)
Wash and remove tough stems
Chop into small pieces
Zest and juice 1-2 lemons (to taste)
Add zest and juice to kale leaves
    Kale is more tender after being massaged and lemon flavor is on each leaf!
    Add toppings
    Salad to go!
    I use a tool like this to zest the lemon and to grate the parmesan cheese. Do you have one in your kitchen?

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    Wednesday, June 20, 2012

    From my kitchen: Red Pepper Frittata

    Red pepper frittata topped with pico de gallo and fresh blueberries
    From my kitchen: Red Pepper Frittata

    If you've never had a frittata, you're in for a treat! What is it, you ask? It is pretty close to an open-faced omelet, but the vegetables and cheeses are cooked with the eggs rather than as a filling. Another benefit of a frittata is that one frittata feeds many folks, whereas an omelet is generally make for one person at a time.The general idea is to cook some veggies in the skillet, add the beaten eggs and cook slowly until the eggs are almost set. At this point you can either use a plate to help flip the frittata, or you can finish in the oven or broiler. Your choice! For the one I made today, I used the oven to set the eggs.


    Red Pepper Frittata

    • 1 cup diced red pepper
    • 1 cup diced red onion
    • 4 eggs, beaten
    • 1 teaspoon minced garlic
    • salt and pepper, to taste
    • 1/4 cup queso duro (I would have preferred goat cheese, but I didn't have any)

    1.  Heat your skillet over medium heat and spray well with nonstick cooking spray.
    2. Preheat oven to 450 (or if you're baking something else, use that temperature, this is flexible)
    3. Add the diced veggies, garlic, salt and pepper and cook for 4-5 minutes or until softened and edges begin to brown. 
    4. Crack eggs into a small bowl and beat well with a fork or whisk
    5. Pour eggs into cooked veggies and nudge vegetables around until they're evenly distributed throughout the eggs
    6. Top with cheese and leave on stove until eggs are almost set
    7. Pop pan into oven and bake for about 5-10 minutes or until done. When is it done? When the top has browned a bit, the eggs have puffed up and pulled away from the sides and if you stick a knife into the eggs, it doesn't look wet when you pull it out.
    Saute your veggies!

    Add garlic, salt and pepper


    Break eggs into bowl and whisk!
    Add eggs to your cooked veggies

    Sprinkle on your cheese

    Ready for the oven!

    All done!

    Serves four folks; try it with some fresh fruit!


    I topped mine with pico de gallo; yummy!
    Surprisingly, frittata actually reheats decently well. You could make this on the weekend for yourself and enjoy for breakfast throughout the week. Veggies for breakfast? Well done!

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