More than just green in a bowl

I’m sure we can all agree that our days are just not long enough. But despite how busy we all are, we should all make time for veggies. Even if they require more preparation, I think we can all agree that their health benefits outweigh the extra time involved.

Despite my busy day, I try to incorporate veggies into every meal to keep me energized throughout my busy day.

I take my veggies three ways:
-Breakfast: fresh juice (liquid veggies)
-Lunch: salad (raw veggies)
-Dinner: Stir fry, pasta, etc. (cooked veggies)

Today, I will share my week of lunches this week – ways to vary your salads while reusing ingredients, so that you don’t have to go grocery shopping every day.

On the side, I promise to make this blog as visual and take as many pictures as I can. I promise to include a variety of colourful veggies in my foods which are not only pleasing to the palate, but to the eye as well.

MONDAY – Roasted Butternut Squash and Bean Salad

Ingredients (serves 2)
-1/2 cup carrots and/or cucumber cut into ribbons (with a carrot peeler)
-1/4 cup finely chopped purple cabbage
– 3 radishes, chopped into matchsticks
-3 spring onions chopped
-8 grape tomatoes, halved
-1 cup butternut squash, cubed
-3/4 cup kidney beans
-1/4 cup sunflower sprouts (optional)
-1 tbsp hemp seeds
-1 tbsp sesame seeds
-1 parmesan crisp

Instructions (for the roasted butternut squash):
Preheat oven to 375 degrees
Toss cubed butternut squash with oil and coat with a mixture of smoked paprika, tumeric, rosemary and garlic salt
Spread out squash on a baking tray on top of parchment paper (so that the squash doesn’t stick to the pan)
Roast or 20-30 minutes, checking often

Let cool and add to all other salad ingredients and enjoy.

TUESDAY – Pad Thai Salad with a Peanut Dressing

Ingredients (serves 2)
-1/2 cup carrots and/or cucumber cut into ribbons (with a carrot peeler)
-1/4 cup finely chopped purple cabbage
-3 radishes, chopped into matchsticks
-3 spring onions chopped
-1/3 cup edamame beans
-1/4 cup sunflower sprouts (optional)
-1 tbsp hemp seeds
-1 tbsp sesame seeds

For the peanut dressing
-1/4 cup peanut butter
-1 tbsp soy sauce
-1 tbsp maple syrup
-1 tbsp lime juice
-1 tbsp water
-1 tsp sesame oil
-1 tsp ground ginger

Combine all ingredients. For the peanut dressing, the sauce may seem watery but it will thicken up in the fridge. I would suggest making the dressing ahead of time so that the flavour has time to marinate.

WEDNESDAY – Simple Layered Salad

Ingredients (serves 1)
-1 tomato
-1/3 large cucumber
-1 avocado
-sprinkle of rosemary, basil, cayenne and salt
-1 tsp of olive oil and 1 tsp of lemon juice

Thinly slice cucumber and tomato and avocado and layer the three ingredients in your salad plate for a nice presentation. Add spices to taste and drizzle with olive oil and lemon juice. I would add a few chunks of feta or slices of mozzarella cheese to add some extra flavour to this salad.

THURSDAY – Sesame Massage Kale Salad with Apple, Radish and Spring Onions

Ingredients (serves 2)
-2 cups lacinato kale
-1 tsp sesame oil
-1 tbsp sesame seeds
-3 radishes, sliced into matchsticks
-1/2 Fiji apple, sliced into matchsticks
-2 green onions finely slides
-1 brocolli stem, peeled and chopped (When I buy a whole broccoli, I always use the stems in salads and the broccoli florets in stir fry, they actually both have the same amount of beneficial vitamins and nutrients!)

To massage the kale place chopped kale in a bowl with 1 tsp sesame oil. Massage kale with your hands until the volume of the kale has reduced by half. The kale won’t be as rough and will be easier to eat without having to cook (and thus remove nutrients).

FRIDAY – Classic Leaf Lettuce with Radish, Carrots, Goji Berries, Sunflower Seeds and a Sesame Vinaigrette

Ingredients (serves 2)
-2 cups chopped green leaf lettuce
-3 radishes, sliced into matchsticks
-1 broccoli stem, peeled and chopped
-2 carrots, peeled and sliced
-2 green onions, finely sliced
-1 tbsp goji berries
-1 tbsp sunflower seeds
-1 parmesan crisp (optional)

For the vinaigrette
-2 tbsp olive oil
-1 tsp sesame oil
-1 tbsp apple cider vinegar

As a general note, I also like to add a small avocado to my salads sometimes for an extra creamy addition. This would work for any of my salads featured above.

Enjoy and have a great weekend!


Categories: Raw, Weekly Eats

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2 replies »

  1. Thank you very much! Of course, the recipe is very simple. Just take grated or shredded parmesan cheese and place on a baking tray lined with parchment paper in 1 tbsp piles. Place in a preheated oven at 375 degrees and bake for 10-15minutes. Keep an eye on the crisps in the last five minutes so that they don’t burn!

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