April 19, 2012 · 6:10 pm

Salad Making 101 & The Wedgie You Do Want

You little Salad-Lover.

Is that a compliment or an insult? Hmm.

Either way, being a salad-lover is often what people associate most with a “healthy” eater. Am I right?

I am one, and I have no shame.

Shocking, I know.

I could probably could eat one everyday without getting sick of it.

Notice I said eat one, not eat the same one everyday.

Is this you?

If so, welcome to Salad Making 101.

We’ll start with Rule #1. And that says a lot, coming from a little lady who hates rules while cooking. But it’s because there really is only one rule.

#1.  You’ve got it mix it up. Otherwise you’ll get Salad Burnout {the very serious aversion to making your own salads, in particular. This may or may not include ordering salads at restaurants}.

Those of you who think you don’t like salad, probably have a bad case of Salad Burnout. Or, your concept of salad is wilted old lettuce and some sad carrot shreds, which {quick news flash}, no one likes. You probably learned one or two basic salad recipes and made them all the time on your last “eat healthy/lose a few lbs/this is what healthy people do” sort of kick.

And then, that ended. Because no one can eat the same thing or close to it everyday and be a happy person. And that’s actually a good thing. You need variety in your food, to get access to all the different vitamins, minerals and nutrients.

So. Everyone. It’s time to mix it up. Salads can be great MEALS if you give them a little attention, especially as we head into summer, when everyone craves lighter, refreshing meals that don’t weigh them down. In fact, they can be one of the healthiest meals around, if you let them be.

And no, I’m not talking about the ones loaded with processed croutons and bottled dressing all over it. Yeah. Right. Sorry to burst your bubble if you were happily telling yourself that.

So, how can you change it up?

1. Change Up Your Lettuce:

  • Try butter lettuces, green and red romaine, baby or full size spinach, arugula, iceburg, kale, or farmers market varieties. All have very different textures and tastes, and they completely change the salad as a whole.
  • Forgo the lettuce completely: some of my favorite salads have happened when I take out the lettuce. This creates more of a deli salad style, like my Chopped Greek Salad. A pro: you can dress the salad and it keeps in the fridge for a few days, making it perfect to bring for lunches or have around as an immediate topping dumped over lettuce for a quick dinner.

2. Add Some Crunch:

  • Slivered almonds or other nuts, sunflower seeds, toasted pumpkin seeds, chopped celery, jicama or carrots give a nice satisfying crunch.

3. Vary Your Dressing:

  • The easiest way? Switch out your vinegars in your homemade dressing. {You all are making your own right? Bottle dressings = poison. It only takes 30 seconds, I promise and you can make a bigger batch for the week if you want}. Try white wine vinegar, apple cider vinegar {great for digestion}, champagne vinegar, red wine vinegar, fig balsamic, etc. to get a different taste.
  • Sarah’s Everything Dressing/Marinade Recipe: 2 TB olive oil + 1 TB balsamic vinegar + 2 tsp dijon mustard + sea salt & pepper.
  • Try tomato paste, clean BBQ sauce {read your ingredients} or pureed avocado, instead of the dijon mustard in your dressings to thicken the consistency.
  • Add some dried herbs or chopped garlic: Dried herbs or chopped garlic in the dressing can punch up the flavor quite nicely.
  • Try lemon, grapefruit, orange or lime juice instead of vinegar for a nice light taste.
  • Forgo the dressing completely and use salsa, hummus or white bean dip instead.

4. Add Fresh Herbs:

  • There is nothing better than chopped basil on any salad, or fresh mint on a greek or fruit salad. Just try it. It really adds a lot.
  • Instead of buying the expensive and small packages of basil at the store, buy a potted basil plant at Trader Joes or any home & garden store. About the same price as the package, and it keeps on giving.

5. Beans, and more Beans:

  • So many varieties are great for adding more substance in your salad:
  • Try garbanzo beans, white beans, black beans, pinto beans, kidney beans, lentils or black eyed peas. Get crazy.

6. Add Clean Meat or Fish:

  • For a heartier meal, add some natural chicken, beef, turkey or lamb (grilled, shredded or ground), or wild fish (grilled or smoked like salmon).
  • Your seasonings for your meat or fish can become the center theme for your salad meal. For example, some cumin + garam masala + cayenne pepper transforms ground turkey or beef into a great mexican dish, while grilled steak marinated in unrefined sesame oil and scallions brings a asian-inspired theme to your dish.

7. Avocado It Up:

  • It needed it’s own section, for a good reason. Just do it and don’t ask questions. Healthy, satisfying good fat content and the perfect creaminess without any cream.

8. Turn Up the Heat:

  • It may sound strange, but adding hot dishes to lettuces like spinach or kale can give you a creamier texture:

9. Get Cheesy:

  • The best way to utilize cheese, in my opinion. This creates creamy little decadent bites throughout your meal. So many varieties to play with as well:
  • Goat, feta or blue cheese crumbles and small mozzarella balls work great; or parmesean, pecorino-romano and cheddar varieties are perfect grated over the top. {side note: real cheese is not orange in color. Is milk orange? You do the math.}
  • If you can, get some raw milk cheeses. They taste better and digest much better for most people, even those with lactose problems. It’s not a weird or scary thing, all cheeses in Europe are made this way. And they know their cheeses.

10. Keep it Simple:

  • All restaurants offer it on their menu, but a simple mixed green salad with fresh lettuce and a clean dressing can be a nice change once in a while. I love butter lettuce or mixed greens with my Everything Dressing, subbing out balsamic vinegar for apple cider vinegar. I could eat bowls of this. {Meaning that I do}.

Need another salad idea?

11. Try twists on old classics, like this week’s Wedge Salad, otherwise know {in my head} as the Wedgie. The Cool Wedgie.

Sorry, I can’t help it.

  • Instead of a heavy creamy dressing {which there is nothing wrong with if it’s homemade. I just don’t prefer it personally}; I used my Everything Dressing, and added crumbled gorgonzola on top. With cheese that has such a strong taste, you only need a small amount to get lots of flavor.

The Cool Wedgie {a re-make}:

{Serves 4)

Ingredients:

1 Head iceberg lettuce
1 Carton baby tomatoes, sliced
1 Cucumber, seeds scooped out and sliced
Gorganzola or blue cheese crumbles (or goat/feta if you don’t like blue varieties)
 

Everything Dressing (see recipe above)

Directions:

1. Cut iceberg lettuce in half from the stem. Cut away stem. Rinse both halves well, keeping them intact. Place face down on the cutting board and slice into equal sized wedges.

2. Arrange wedges on the plates, stacking a few pieces per plate. Sprinkle with tomatoes, cucumbers and cheese and drizzle with dressing. Sunflower seeds can be a great addition as well.

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April 12, 2012 · 3:29 pm

Simply.Real.Food celebrates 2 years! {and a little announcement}

It’s Simply.Real.Food’s birthday.

Well, hmm.

It was almost a month ago, actually.

I know I keep saying that this past month has been a bit crazy, but it truly has been. So many big changes. Great changes. For me, and for all of you, actually.

But in the midst of all of it, I forgot about my little one’s birthday.

That’s really how I feel about it.

I was  unexpectedly reminded about the momentous occasion last week, when a client happened to ask for the recipe for Greek Kale Salad, from my very first post. So, I looked it up, and something about it made me stop and read it over again. The embarrassing, not-great food picture and my babbling, trying-to-be-funny, pages-long writing. I literally turned a little blushy in the face. I can’t send that link to anyone, I thought. What was I thinking back then? People read that? Why?!

Then, I looked at the date.

Just over 2 years ago. 2 years!

But when I first started, I knew nothing about blogging, recipe writing, food photography, or anything it took to produce a weekly blog. I just liked making healthy food simple and easy enough for people to do on their own, and I wanted to share it with other people, in hopes it could help them see that eating healthy was not that scary, bad tasting, time intensive or expensive.

And I’m still learning, humbly learning, each and every week.I’m still small beans compared to so many of the wonderful, professional bloggers out there. There is so much I have to learn and have yet to do!

But, sometimes you can focus so much on everything you want to do to improve, that you never take a moment to reflect on how far you have come. And this is one of those times.

And so, I stopped criticizing it so much and started to really think about it.

To reflect on the fact that my audience and readers are the best around. Of my family, friends and people that I don’t even know that comment, email, become a Facebook fan on my page, and let me know about the recipes they tested, or things I have said that have made a huge difference or impression on them. That some of you have literally made some huge changes to what they eat or how they think about healthy eating, because of something I wrote. Of kids (or adults) eating vegetables they had never heard of before, and liking it. It’s amazing.

Of those of you that pass it along to other friends, co- workers, and family, those that just check in to visit once in a while, and those of you that give me new ideas on topics of interest.  I am so thankful for you. All of you.

To reflect that I now have over 75 healthy recipes to share with anyone that wants to improve their eating. To reflect that I love working on this blog, in all hours of the day and night, because I believe in it, but also because I never seem to stop learning new things, hitting walls, then coming back again. And I love every second of it.

And so, in honor of all that has come in these last 2 years, and all the better things to come in each next one, Simply.Real.Food got a nice little present. An investment for the future, if you will.

Drumroll, please.

Simply.Real.Food is growing.

{Ok, that’s an understatement}.

Because of your support, feedback and continuous love, I am proud to announce that the Simply.Real brand {me} is launching a full time nutrition & healthy lifestyle business in the coming weeks!

Stay tuned. There are so many big and wonderful things ahead for us.

In fact, I’ll make a little deal with you. I’ll keep writing and giving you healthy, simple recipes {and so much more}, as long as you keep reading and giving me your inspiring love, support and commentary.

And thank you, thank you, thank you. I am so filled with gratitude, I can hardly stand it. Without you all, this would have never been a possibility.

xo,

Sarah

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April 8, 2012 · 7:13 pm

Coconut-Almond Macaroons

There are some HUGE things happening around here.

But today, I’ll keep it short and sweet.

As long as you promise to stay tuned in the coming week.

Deal?

Deal.

These delicious little bites are traditionally made for dessert, although the crumbs on my keyboard this Sunday morning made me wonder why anyone would want to wait that long if they didn’t have to.

From a health perspective, these baby macaroons are actually better for you than any pastry or muffin recipe I know of {let alone any cereal and most oatmeal dishes}, as they are made without added sugar, flour, or dairy. In other words, the perfect little accompaniment to brunch or a a sweet morning treat, without an ounce of guilt.

Just make them, you won’t be sorry.

Coconut-Almond Macaroons:

4 cups shredded coconut

1/2 cup slivered almonds, chopped finely

4 egg whites

1/4 cup honey

3 tablespoons coconut oil

2 teaspoons vanilla extract

1 teaspoon sea salt

Directions:

1. Preheat oven to 350. Line 2 baking sheets with parchment paper or spray with olive oil.

2. In a bowl, whisk egg whites and honey together first. Add the coconut, coconut oil, chopped slivered almonds, vanilla and sea salt and stir to combine.

3. Form small balls with your hands, squeezing out any excess liquid. Space out on a baking sheet:

4. Bake for 22-25 minutes or until golden brown.

Store in a tupperware container on the counter for up to 3 days, or in the fridge for up to 5 days.

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March 28, 2012 · 3:58 pm

Curried Pea Soup

A short post this morning to share one of the easiest soups I have ever made, just in time for spring.

Ingredient list population: 2.

Peas + Leek (or onion)

Add some water or broth and some spice, and you are done.

Told you.

Fresh peas will soon be abound and will give loads more flavor, but frozen peas also work great if you are short on time.

Curried Pea Soup

Ingredients:

4 cups fresh or frozen peas

1 leek or onion, sliced

1 tablespoon curry powder + 1 tablespoon garam masala powder

Directions:

1. If using a leek, cut away the root and dark green dense stem. Slice the white and light green parts into tubes. Rinse in a colander and drain. In a soup pot, heat a quarter sized amount of olive oil and let it warm over medium heat. Add the leek or onion and saute until they become fragrant.

2. Add peas and 2 cups of water or broth, and cover with lid for 5 min until the peas are cooked through.

3. Season with the curry, garam masala, sea salt and pepper to your liking. I used double what I listed in the ingredients for an extra kick, and it turned out great. Don’t be afraid of your spices!

4. Let cool and blend with a immersion blender, food processor or blender.

Other variations: adding potatoes or cauliflower in the water/broth before you add the peas will give you a heavier, heartier soup. Cook until the cauliflower or potatoes are almost done, add the peas and cook for 5 more minutes.

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March 21, 2012 · 6:20 pm

Falafel Salad with Cucumber-Dill Dressing

Maybe it’s the Mediterranean streak in my blood, but I am quite certain that I could eat a Greek salad every night of the week and be a very happy girl.

Or, any Greek food for that matter.

(Which is what I’ve been doing lately, if you really want to know).

And then, one day, that wasn’t enough.

Not quantity, necessarily.

But more of my favorite Greek dishes in one place, without all the fillers and stuff I don’t care about. Pita bread and garlic breath hummus, that’s you.

So there you have it. A twist on the old classics: greek salad, falafel and tzatziki, all in one glorious place.  And you don’t even have to be a high maintenance restaurant orderer- it’s easy to do at home, fresh, healthy, and creates the perfect leftovers for lunch. As if you need any other reason than the fact that it tastes amazing.

Falafel Patties

Ingredients:

1 can garbanzo beans

2 small zucchinis, shredded

3 tablespoons fresh parsley

1 tablespoon lemon juice

2 teaspoons cumin

2 cloves garlic

2 teaspoons sesame seeds or tahini (optional)

sea salt + pepper

Other great ingredients to add: shredded carrots, onion or more spices (garam masala, thyme or curry powder).

Directions:

1. Preheat oven to 385. Add all ingredients to a blender or food processor with a bit of water if needed and blend together.

2. Scoop the falafel batter with a 1 TB measuring spoon, and space evenly on a lightly oiled or sprayed baking sheet. You can also fry them on the stove top if you like a bit more crisp:

3. Bake for 15-20 min, then flip and cook another 10-15 min until they brown evenly.

Cucumber-Dill Yogurt Dressing:

Ingredients:

1 cup organic whole milk greek yogurt

1 cucumber, seeds scooped out and sliced thinly

1 tablespoons dried dill

1 tablespoon chopped fresh mint

1 teaspoon lemon juice

1 clove garlic, chopped

sea salt + pepper

Directions: Combine all ingredients in a bowl and stir together. Great as a dressing or side dish.

Chop romaine lettuce and add baby tomatoes or chopped bell peppers. Add the falafel patties and top with the cucumber-dill dressing:

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March 8, 2012 · 6:49 pm

Sweet, Slow Roasted Tomatoes

I’ll admit it first, before you read another word.

This is not a quick recipe, although it’s twice as easy {meaning it could almost be considered not even a recipe, it’s so simple}. And versatile.

Well, they are worth it, any way you frame it.

Sweet, slow roasted tomatoes.

Sun-dried tomatoes. Warm tomatoes.

It’s fitting, really. I don’t know about you, but tomatoes mean warmth to me- the warm summer sun on my face, my toes, my shoulders. Sitting on our sun porch in Rome, popping them into my mouth as I watched all the Italian ladies scowl in their head-to-toe black fashion, the hanging laundry fluttering in the wind and the peppered and fast Italian conversations of our neighbors next door floating about. Being small, eating tomato sandwiches on toast- always with a sprinkle of salt, Mom said {just like her mom taught her}, before our summer bike rides, picnics or beach days. And now, the smoky smell of heirlooms from the farmers market, waiting for their starring moment in my own summer gazpacho recipe.

Heavenly.

And yet, it’s March.

Can you blame me?

At least we can pretend in the meantime. It’s time to turn those poor-excuses-for-tomatoes in the grocery stores into something better, something warmer and sweeter-like summer itself. Just to pump us up, like a practice round. Just so we can be really ready when it comes {repeat in head, over and over}.

All you need are baby tomatoes, olive oil, sea salt and an low heated oven. And maybe a little lazy weekend day.

Ingredients:

Recipe adapted from My Father’s Daughter:

Baby grape or cherry tomatoes (I used 1 large carton, but wished I did 2-3)
Extra virgin olive oil
sea salt

Directions:

1. Preheat oven to 325. Wash tomatoes and pat dry. Add tomatoes to a heavy baking sheet. Drizzle with olive oil and toss to coat each tomato with your hands. Sprinkle with sea salt.

3. Roast for 3-5 hrs. You can set the timer, run your errands, do whatever you need to do and come back to them later in the day without much work.

4. Add to a bowl and mash a bit with a fork for more of a sauce consistency, or keep whole.

These slow roasted baby bites are perfect in so many ways- on top of your turkey burgers or cheeses as a tapenade, mixed into a stir-fry, a garnish for twice baked potatoes, a sauce for spaghetti squash or pasta, to add depth in soups {decadent tomato soup anyone?}, as a twist in your pesto, or my personal favorite, alone and right out of the fridge. If you make a big batch, you can freeze them in smaller containers or by using the ice cube tray method like your pesto cubes.

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March 1, 2012 · 6:04 pm

Let’s get real. 14 best freezer & pantry meals for busy people:

Let me preface this post with the fact that I LOVE fresh food {as if that is not obvious}.

I really would prefer it, hands down, to any prepared or frozen foods for so many reasons- for the taste, experience, ambiance, and better nutrition in some cases.

But, let’s be real.

Sometimes, that is not always practical.

Even for me. The healthy food blog writer.

But, being busy doesn’t have to mean that you need to rely on fast food, delivery pizzas or frozen meals with millions of ingredients and preservatives. Yes, even if they are low calorie and brag about how healthy and “lean” they are on the front.

People. There is a better way.

Even if you are short on time.

You all  know by now that I think the listed ingredients are the most important thing to look at, especially on packaged food. Can you recognize all of them? Does it sound like something you could make yourself if you tried? Is the list relatively short?

If you can’t pronounce or recognize the ingredients, how do you think your body does?

How do you think you’ll start to feel if those foods are staples more often than you’d like to admit?

Exactly.

Not worth it.

With those guidelines in mind, here are my picks for better food, fast. Not the other way around.

Sarah’s Top Freezer Food Picks:

1. Ezekiel Sprouted Corn Tortillas:

Why: Sprouted forms of all grains are easier to digest and not inflammatory like many other grains/grain products are. Corn is naturally gluten-free and a good change-up for people who can eat wheat, but probably over-consume it anyways. Please, please get your corn and corn products always organic to avoid GMO’s.

What you can make: gourmet quesadillas (see my recipe here), healthy taco night, enchiladas or homemade corn chips.

2. Ezekiel Sprouted Grain Bread:

Why: Same as above, nutritionally speaking. Ezekiel sprouted grain bread has sprouted legumes as sprouted grains, giving it a nice dense texture and nutrient dense profile. Tip: it’s much better toasted than not. Find in the freezer section of the grocery store, and keep it in yours until you’re ready to use it.

What you can make: Grilled panini’s and sandwiches, toast with eggs, or a PB+ banana+ or AB+ raw honey for sweet toast.

3. Frozen Vegetables:

Why: Just as nutritious as fresh because the veggies are often frozen right after they are picked.

What you can make: You can boil, roast, steam or saute any frozen veggies with garlic, olive oil, sea salt and pepper for a easy dish, or do a stir fry (with or without meat) and cover with tomato sauce. I love roasted green -beans you can’t even tell they were frozen after they are cooked and caramelized on the hot pan.

4. Applegate Farms Organic Italian Chicken & Turkey Sausage, Roasted Red Pepper Chicken Sausage, Chicken-Apple Sausage,  Organic Turkey Burgers & Wellshire Apple-Chicken Patties:

Why: All organic, clean meat in a convenient pre-cooked packaged. Delicious flavors and nothing weird in the ingredients (nitrates, preservatives, etc).

What you can make: These are perfect for slicing and sauteing plain, adding to soups, quinoa/ whole grain dishes, omelettes, or in stir fry’s. The turkey burgers would be great on their own or with some Ezekiel toast, avocado, tomato, lettuce and mustard or other clean condiments.

5. Blake’s Sheppard’s Pie:

Why:  A great, healthy 1 pot (ah hem, 1 box) comfort food meal. It’s like a pot pie without the flour and wheat component. The ingredients are all real, pronouncable and good foods without weird oils, thickeners or additives. The ingredients listed contain: mashed potatoes, organic ground beef and veggies.

What you can make: Dinner or lunch on the go.

6. Organic Bistro: Wild Salmon & Rosemary, Orange & Cranberry Brown Rice Pilaf or Asian Style Coconut Lemongrass Organic Chicken with Brown Rice:

Why: Another healthy 1 box meal. The salmon is wild, the chicken is organic, and the rice is brown, without processed sauces.

What you can make: Dinner or lunch on the go.

7. Nature’s Highlights Brown Rice Pizza Crust:

Why: With 2 ingredients and free of gluten and wheat, this is a great alternative to a regular pizza crust. It has a great, crunchy thin texture so you can have your pizza without feeling weighed down.

What to do with it: Homemade pizzas or appetizer flat breads. Add veggies, meat and whatever good cheese you like, or keep it simple.

8. Essential Baking Co Pizza Dough:

Why: With only 3 old world ingredients, this is the right way to do a pizza night. See ya Dominos. Perfect for kids!

What to do with it: Homemade pizzas, flat breads or calzones.

Sarah’s Top Pantry Food Picks:

1. Clean tomato Sauce: Trader Giatto’s Puttenesca or Arribiata Sauce;  Montebello Tomato Basil Sauce:

Why: No added sugars, preservatives or weird oils.

What you can make: Add over a stir fry, over chicken & fish, spaghetti squash or with sprouted grain pasta.

2. Amy’s Soups:

Why: This is the only canned soup that I have seen without a lot of.. ah hem.. crap. Stick to the ones without tofu for the healthiest choices.

What you can make: By itself, or part of a soup + sandwich or soup +salad combo for lunch or dinner.

3. Kitchens of India: Black Gram Lentils Curry or Mashed Vegetable Curry:

Why: Very few ingredients, and all relatively clean for a packaged food (minus the sunflower oil).

What you can make: Heat and serve over greens for a warm salad, over roasted veggies or brown rice or by itself for lunch or dinner on the go.

4. Salsa: Muir Glen, Amy’s or fresh pico de gallo:

Why: Clean ingredients with a little flavor kick to keep things fresh.

What you can make:  Salsa is a perfect accompaniment to Mexican nights, or an easy topping for fish or chicken.

5. Quinoa or Brown Rice: (ideally pre-sprouted like the True Roots brand):

Why: These are both true whole grains, both gluten and wheat free, warming and filling. If you can find the pre-sprouted kind, the cooking time is less, and nutrients are more. If not, you should try to sprout yourself before consuming, ideally.

What you can make: Pair with red or black beans and Cajun spices, sausages, a stir fry, with grated parm cheese and veggies mixed in, or with coconut oil, cinnamon, apples/pears/raisins and walnuts for a delicious morning bowl of goodness.

6. Canned, troll caught wild tuna:

Why: No refrigeration required but adds some great substance to your meals.

What you can make: mixed with olive oil + Dijon on slice of Ezekiel bread, mixed with curry powder, red grapes and celery for a tuna deli salad,  or on green salads (french style) with green beans, olives, capers and tomatoes.

All foods found at Whole Foods, PCC and Trader Joes, which are great places for busy people to find good stuff without spending hours trying to find a cleaner brand. Just my 2 cents.

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