If you overindulged at Thanksgiving, you may have some anxiety at the thought that you’ll probably be overdoing it again in a few short weeks. Eating lots of rich, high-fat and high sodium meals and desserts can leave you feeling sluggish and miserable. Why not use the stretch from Thanksgiving to Christmas to try a little “clean eating” with these delicious and healthy salads?
Spinach and Arugula Salad with Strawberry Dressing
2 heaping handfuls of spinach
2 heaping handfuls of arugula
1 avocado, sliced
½ cup sliced red onion
½ cup walnuts, chopped
¼ cup dried cranberries
¼ cup sliced unsalted almonds (toasted)
½ cup rice wine vinegar
½ cup granulated sugar
½ cup olive oil
¼ cup chopped Vidalia onion
½ teaspoon Dijon mustard
½ cup fresh or frozen strawberries, (tops removed for fresh, thawed and drained for frozen)
1 tablespoon chopped chives
Wash greens and spin dry, then add to a large serving bowl. Top with the avocado, onions, cranberries, and nuts. In food processor add all dressing ingredients except oil. Blend, and then slowly incorporate oil until combined. Add salt to taste. Dress salad right before serving.
Black Bean Salad With Corn, Red Peppers and Cilantro-Lime Vinaigrette
Enjoy this delicious recipe created by Chef Jenn Segal, from the Once Upon A Chef web site.
2 15-ounce cans black beans, rinsed and drained
3 ears fresh cooked corn, kernels cut off the cob
2 red bell peppers, diced
2 cloves garlic, minced
2 tablespoons minced shallots, from one medium shallot
2 teaspoons salt
¼ teaspoon cayenne pepper
2 tablespoons sugar
9 tablespoons extra virgin olive oil, best quality such as Colavita
1 teaspoon lime zest (be sure to zest limes before juicing them)
6 tablespoons fresh lime juice
½ cup chopped fresh cilantro, plus more for garnish
2 avocados, chopped
Combine all ingredients except for avocados in a large bowl and mix well. Cover and chill for a few hours or overnight. Right before serving, add avocados and mix gently, being careful not to mash avocados. Garnish with a more chopped cilantro if desired. Serve at room temperature. Serves 6-8.
Chopped Winter Fruit ‘n Spice Salad
1 red apple, chopped
1 green apple, chopped
1 pear, chopped
1/2 pineapple, chopped
2 bananas, sliced
1 pomegranate, seeds removed and chopped
1 cup red or green grapes, halved, or use canned Mandarin oranges
Honey to taste
Cinnamon to taste
Nutmeg to taste
Plain or vanilla lowfat yogurt
Combine and chill well. Serve with plain or vanilla yogurt, if desired.
Farro and Avocado Bowl
Farro is an ancient grain loaded with nutrition. A cup of cooked farro contains 8 grams of protein, and boasts and impressive array of vitamins, minerals and antioxidants.
1 cup farro
2 cups water
½ large, sweet red pepper, finely chopped
2/3 cup Feta cheese, crumbled
Juice of one lemon
Salt to taste
To cook the farro: add the water and farro to a large saucepan. Cook on medium heat for approximately 20 minutes, or until it reaches the desired texture. Use it warm or cold. Cut the avocados into bite-sized pieces. Add the avocado and chopped sweet pepper to the farro. Crumble the feta cheese on top. Before serving, squeeze the lemon juice over the farro and vegetables. Add salt to taste. Stir and serve. Serves 3-4.
All of us at Farmers’ Almanac wish you a happy and healthy holiday eating season!