Posts tagged "Salad"

Healthy Recipe: Norwegian Orzo Salad with Shrimp & Spring Vegetables2 min read

Norwegian Salad

TNorwegian Saladhis fresh and springy salad celebrates the brightest Nordic flavors, with fresh dill and lemon taking center stage. Known for its seafood, Norwegian cuisine often features freshly caught shrimp in the spring and summer months. If you’re lucky enough to be there, look for the smaller cold water prawns, sometimes cooked right in boiling sea water for a salty kick. You can also substitute crawfish for a delicious twist. Orzo provides the perfect foundation for lightly roasted spring vegetables and shrimp, but feel free to swap in quinoa, faro, or another grain here.

Serves: 6

Total Time: 30 minutes

Ingredients:

  • 1 small box orzo pasta (about 1 ½ cups uncooked)
  • 1 bunch asparagus, tough root ends trimmed
  • 2 zucchini, ends trimmed, and cut into small bite size pieces
  • 1 pound peeled & deveined raw shrimp, tails removed
  • 2 cups frozen peas
  • Extra virgin olive oil, to taste
  • Lemon juice and zest, to taste
  • Fresh dill, chopped, to taste
  • Feta cheese, crumbled, to taste (optional- feel free to swap in any semi-firm sheep’s milk cheese)
  • Salt and pepper, to taste

Directions:

  1. Preheat your oven to 400 degrees. On a baking sheet, toss together the zucchini, asparagus, a drizzle of olive oil, and a pinch of salt and pepper. Roast until just tender, about 8 minutes.
  2. On another baking sheet, toss the shrimp with a drizzle of olive oil, and a pinch of salt and pepper. Roast until firm and pink, about 10 minutes.
  3. Cook the orzo per package instructions. Drain, rinse with cold water, and transfer to a large bowl.
  4. Add the frozen peas to the orzo while it’s still warm. The residual heat will cook them perfectly.
  5. Slice the asparagus on an angle into 3-4 pieces. Add them to the orzo, along with the zucchini and shrimp. Drizzle over about ¼ cup olive oil, and a generous pinch of salt and pepper. Add the juice and zest of at least 2 lemons, more to taste. Add a handful of chopped dill, and feta cheese to taste. Toss everything well to combine, and add more olive oil, lemon juice, salt or pepper as needed.
  6. The salad will taste delicious right away, but the flavors improve over a few hours. Serve cold or at room temperature.

Share


Healthy Travel Blog

Posted by Lustige Bilder - May 3, 2017 at 18:39

Categories: Travel   Tags: , , , , , , , ,

Healthy Recipe: Australian Sunshine Salad

EPS_Australian Sunshine Salad

EPS_Australian Sunshine SaladThis salad looks, and tastes like pure sunshine- no surprise from a country bathed in sunshine much of the year! Australian cuisine celebrates seasonal, fresh, local produce, and this salad is a perfect expression of that mentality. Feel free to adapt the components accordingly based on what’s seasonal and local for you. Be sure to hit up your local farmer’s market for the freshest local produce, eggs, olive oil, and honey. And if you want to make like a real Australian, add some sliced bananas and oranges to your salad- an interesting but very traditional combination!

Serves: 2 (easily doubled)

Total Time: 20 minutes

Ingredients:

  • 3 large handfuls fresh, local mixed greens
  • 1 handful cherry or grape tomatoes, halved
  • 1 handful radishes, quartered
  • 2 small Kirby cucumbers, sliced into half moons
  • 2 local eggs, hardboiled and peeled and halved
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon orange juice
  • 1 teaspoon mustard
  • 1 teaspoon honey
  • Salt and pepper to taste

Directions:

  1. Wash and dry your greens and divide them between two bowls or plates. Arrange the tomatoes, cucumbers, and eggs around the greens.
  2. In a small bowl, whisk together the olive oil, lemon juice, orange juice, mustard, honey, and a pinch of salt and pepper. Taste and add more acid or salt as needed.
  3. Add the sliced radishes to the dressing, and allow to marinate for at least 10 minutes and up to 1 hour.
  4. Divide the radishes between the plates, drizzle over the dressing, and add an extra squeeze of lemon juice over the eggs if desired. Toss everything together lightly, and enjoy!

 

Share


Healthy Travel Blog

Posted by Lustige Bilder - March 20, 2017 at 21:18

Categories: Travel   Tags: , , , ,

Healthy Recipe: Australian Sunshine Salad

EPS_Australian Sunshine Salad

EPS_Australian Sunshine SaladThis salad looks, and tastes like pure sunshine- no surprise from a country bathed in sunshine much of the year! Australian cuisine celebrates seasonal, fresh, local produce, and this salad is a perfect expression of that mentality. Feel free to adapt the components accordingly based on what’s seasonal and local for you. Be sure to hit up your local farmer’s market for the freshest local produce, eggs, olive oil, and honey. And if you want to make like a real Australian, add some sliced bananas and oranges to your salad- an interesting but very traditional combination!

Serves: 2 (easily doubled)

Total Time: 20 minutes

Ingredients:

  • 3 large handfuls fresh, local mixed greens
  • 1 handful cherry or grape tomatoes, halved
  • 1 handful radishes, quartered
  • 2 small Kirby cucumbers, sliced into half moons
  • 2 local eggs, hardboiled and peeled and halved
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon orange juice
  • 1 teaspoon mustard
  • 1 teaspoon honey
  • Salt and pepper to taste

Directions:

  1. Wash and dry your greens and divide them between two bowls or plates. Arrange the tomatoes, cucumbers, and eggs around the greens.
  2. In a small bowl, whisk together the olive oil, lemon juice, orange juice, mustard, honey, and a pinch of salt and pepper. Taste and add more acid or salt as needed.
  3. Add the sliced radishes to the dressing, and allow to marinate for at least 10 minutes and up to 1 hour.
  4. Divide the radishes between the plates, drizzle over the dressing, and add an extra squeeze of lemon juice over the eggs if desired. Toss everything together lightly, and enjoy!

 

Share


Healthy Travel Blog

Posted by Lustige Bilder - March 9, 2017 at 21:18

Categories: Travel   Tags: , , , ,

Healthy Recipe: French Lentil Niçoise Salad with Dijon Shallot Vinaigrette

Nicoise Salad

Nicoise_SaladClassic Salad Niçoise originated from the French city of Nice. It traditionally consists of anchovies, tuna, and the vegetables included below. This vegetarian version offers all the delicious flavors of the original, with an extra boost of protein and fiber from the lentils. Made quickly in one pot of boiling water, this dish looks impressive but comes together in a flash. Feel free to swap in whatever vegetables are in season where you live. While not traditional, grilled zucchini or asparagus would be a delicious addition, as would come charred corn kernels or peppery fresh arugula.

Serves: 4-6
Total Time: 25 minutes

Ingredients:

  • 3 eggs
  • 3 cups small potatoes (the tiniest ones you can find!)
  • 2 handfuls haricot verts (or green beans if you can’t find them)
  • 2 cups cooked French lentils
  • 1 cup cherry or grape tomatoes, halved
  • 1 medium size shallot, peeled and diced
  • ¼ cup extra virgin olive oil
  • ¼ cup champagne or white wine vinegar
  • 2 tablespoons mayonnaise
  • 1 tablespoon honey
  • 1 tablespoon Dijon mustard
  • Salt and pepper, to taste
  • Optional Garnishes: olives, capers, anchovies, microgreens, fresh herbs

Directions:

  1. Bring a large pot of water to a roaring boil. Season generously with salt.
  2. Cook the eggs first. Boil them for 6 minutes for a runny, soft set yolk with firm whites, 7 minutes for a slightly firmer yolk that’s still unctuous, and 8 or 9 minutes if you like them really hard boiled. Remove the eggs and set on the counter while you cook the remaining ingredients in the same boiling water.
  3. To cook the potatoes, boil for 8-12 minutes, depending on size, until knife tender. Remove from the water, and set aside. Cut in half once cooled slightly.
  4. To cook the haricot verts, boil for 1-2 minutes, until just crisp tender. Remove and rinse under cold water immediately to keep them crisp.
  5. To make the vinaigrette, whisk together the diced shallot, olive oil, vinegar, mayonnaise, honey, Dijon, and a pinch of salt and pepper to taste.
  6. While the potatoes are still warm, dress them with a bit of the vinaigrette. Dress the haricot verts and the lentils with a bit of vinaigrette as well, keeping all components separate.
  7. To serve, plate the lentils in the center of a large platter. Arrange the potatoes, haricot verts, and tomatoes separately around the lentils. Peel the eggs, half them, and place them on the platter. Add the halved tomatoes, and sprinkle them and the halved eggs with a bit of salt and pepper. Sprinkle over any other garnishes you might be using, drizzle everything with any extra vinaigrette, and enjoy!

Note: This recipe keeps well and makes delicious leftovers.

 

Share


Healthy Travel Blog

Posted by Lustige Bilder - January 27, 2017 at 18:06

Categories: Travel   Tags: , , , , , , , ,

Healthy Recipe: Persian Grain Salad

persian grain salad

persian grain saladThis Persian influenced grain salad packs a healthy punch with fiber rich whole grains, and vitamin powerhouse butternut squash. Squash contains immune boosting vitamin C, as well as eye protecting beta-carotene to keep your vision sharp. Pomegranate seeds lend a kick of bright flavor and color, as well as a dose of antioxidants that’s three times more potent than green tea or red wine! Serve this salad alongside grilled salmon or chicken for a well-rounded and delicious meal.

Serves: 4

Total Time: 1 hour

Ingredients:

  • 1 small/medium size butternut squashed, peeled, seeded, and cut into bitesize cubes
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • ½ teaspoon ground cardamom
  • Salt and pepper, to taste
  • 1 cup wild rice, cooked per package instructions
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • ½ cup pistachios, chopped
  • ½ cup parsley, chopped
  • ¼ cup cilantro, chopped
  • ½ cup pomegranate seeds

 

Directions:

  1. Preheat your oven to 400 degrees. On a sheet pan, toss together the squash, olive oil, cumin, cardamom, and a pinch of salt and pepper. Roast for 35-40 minutes, until tender and slightly caramelized.
  2. While the squash roasts, cook the rice per package instructions. When cooked, stir in 2 tablespoons of olive oil and 1 tablespoon lemon juice, and a pinch of salt and pepper to taste, then set aside to cool.
  3. Put the pistachios on a sheet pan, and toast in the oven for 4-6 minutes, until warm and fragrant.
  4. When the squash is cooked, arrange it over the rice on a large plate. Top with the chopped herbs, pistachios, and pomegranate seeds. Serve while still warm. Enjoy!

 

Share


Healthy Travel Blog

Posted by Lustige Bilder - December 13, 2016 at 20:24

Categories: Travel   Tags: , , , ,

Greek Quinoa Salad

greek-1

This healthy twist on the classic orzo salad swaps in protein packed, gluten free quinoa for the pasta for a lighter option. Lycopene rich tomatoes, fiber packed chickpeas, and immune boosting garlic and onions round out this superfood salad. The Greek Mediterranean diet is lauded for its health benefits, and Greeks are among the longest living populations in the world. A focus on vegetables, whole grains, fish, and olive oil give this lifestyle its longevity boosting powers. Lucky for us, these dietary tenants are easy to uphold wherever you live. For a more substantial meal, add some grilled salmon, shrimp, or chicken to this salad.

Serves 4

Total Time: 20 minutes

Ingredients:

  • ¼ cup extra virgin olive oil
  • 3 tablespoons apple cider vinegar
  • 1-2 tablespoons fresh lemon juice
  • 1 tablespoon dried oregano
  • 1 clove garlic, finely minced
  • 2 cups cooked quinoa, cooled to room temperature
  • 1 cup grape or cherry tomatoes, halved
  • ½ a red onion, finely diced
  • 1 cup chopped cucumbers (cut into bite size pieces)
  • 1 can chickpeas, rinsed and drained
  • 1 handful arugula
  • Salt and pepper, to taste

Directions:

  1. In a small bowl, whisk together the olive oil, vinegar, lemon, oregano, and garlic. Season to taste with salt and pepper and set aside.
  2. In a large bowl, toss together the quinoa, tomatoes, onion, cucumbers, chickpeas, and arugula.
  3. Mix in the dressing to taste, adding a bit more olive oil or lemon juice if needed. If possible, allow the flavors to meld at room temperature for 15-30 minutes. Enjoy!

Share


Healthy Travel Blog

Posted by Lustige Bilder - October 23, 2016 at 10:15

Categories: Travel   Tags: , ,