Ingredients
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2 pounds small beets, trimmed
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1 ¼ cups water
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½ cup semi-pearled farro
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2 tablespoons red-wine vinegar
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½ medium shallot, finely chopped
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1 ½ teaspoons honey
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¾ teaspoon Dijon mustard
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¾ teaspoon fresh thyme leaves
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¼ teaspoon salt
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6 tablespoons extra-virgin olive oil
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2 cups baby arugula
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½ cup rinsed no-salt-added canned chickpeas
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3 tablespoons chopped fresh parsley
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3 mandarin oranges, segmented
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¼ cup crumbled feta cheese
Directions
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Preheat oven to 400°F.
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Place a large piece of foil on a rimmed baking sheet; place beets in the center of the foil. Gather the sides of the foil up to make a packet. Roast until the beets are very tender when pierced with a knife, 1 to 1 1/4 hours. When cool enough to handle, slip the skins off the beets. (Alternatively, use 1 1/2 pounds cooked, peeled beets.) Cut into 1-inch wedges.
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Meanwhile, combine water and farro in a small saucepan. Bring to a simmer and cook, covered, until the farro is tender and most of the water is absorbed, 25 to 35 minutes. Drain off excess water, if necessary. Spread the farro on a plate and let cool, about 5 minutes.
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Combine vinegar, shallot, honey, mustard, thyme and salt in a large bowl. Gradually whisk in oil. Add arugula, chickpeas, parsley and the roasted beets and cooled farro and toss to coat. Serve topped with mandarin segments and feta.
To make ahead
Refrigerate cooked beets, farro and dressing separately for up to 2 days.
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Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
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Beet, Mandarin
&
Farro Salad
This healthy vegetarian salad recipe features chickpeas and quinoa for a boost of protein. Cilantro adds color and flavor when blended to make a creamy dressing. Serve this cold salad for lunch or dinner.
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Ingredients
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½ cup chopped cilantro
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¼ cup buttermilk
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¼ cup mayonnaise
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2 tablespoons chopped shallot
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1 tablespoon cider vinegar
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¼ teaspoon salt
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¼ teaspoon ground pepper
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6 cups torn lettuce
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2 cups finely sliced stemmed kale
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1 (15 ounce) can chickpeas, rinsed
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2 medium carrots, sliced
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1 medium red or yellow bell pepper, diced
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1 cup cooked quinoa
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â…“ cup roasted unsalted pepitas
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Directions
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Combine cilantro, buttermilk, mayonnaise, shallot, vinegar, salt and pepper in a mini food processor. Process until well blended.
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Combine lettuce, kale, chickpeas, carrots, bell pepper and quinoa in a large bowl. Drizzle the dressing over the salad and toss well to coat. Sprinkle with pepitas before serving.
Delicious and nutritious!!
Salmon with Lemon-Herb Orzo & Broccoli
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This healthy salmon dish is as balanced as it is delicious. You add broccoli right into the pot along with the pasta during its last minute of cooking to save time here.
One less thing to wash too!
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Ingredients
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1 cup orzo, preferably whole-wheat
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2 cups chopped broccoli (about 1/2 head)
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3 tablespoons extra-virgin olive oil, divided
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1 ¼ pounds skin-on salmon fillet, cut into 4 portions, patted dry
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½ teaspoon salt, divided
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½ teaspoon ground pepper, divided
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4 tablespoons chopped fresh herbs, such as tarragon, chives and/or parsley
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2 teaspoons lemon zest
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1 tablespoon lemon juice
Directions
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Bring 2 quarts water to a boil in a large saucepan. Add orzo and cook according to package directions, adding broccoli for the last minute of cooking. Drain and rinse with cold water.
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Meanwhile, heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle salmon with 1/4 teaspoon each salt and pepper. Add to the pan, skin-side up, and cook until golden brown, 3 to 5 minutes. Flip and cook until the flesh is opaque, 3 to 5 minutes, depending on thickness.
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Whisk 2 tablespoons oil, herbs, lemon zest, lemon juice and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add the orzo and broccoli; stir until combined.
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Serve the orzo mixture with the salmon and drizzle with the remaining 1 1/2 teaspoons oil.
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Vegan Lentil Stew
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This comforting vegan lentil stew is incredibly satisfying thanks to hearty lentils and sweet potato. The leeks provide a savory allium note while the tomato paste, miso and cumin add bold flavor.
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Active Time: 15 mins
Total Time: 55 mins
Servings: 4
Nutrition Profile:
Dairy-Free Egg Free Gluten-Free High-Protein
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Ingredients
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2 tablespoons extra-virgin olive oil, divided
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1 large sweet potato (12 ounces), unpeeled and cut into 1/2-inch pieces
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2 medium leeks, thinly sliced into half-moons
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2 large carrots, roughly chopped
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3 cloves garlic, minced
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2 tablespoons tomato paste
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1 ½ teaspoons ground cumin
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1 ¼ teaspoons white miso
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6 cups water
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1 ½ cups green or brown lentils
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½ teaspoon salt
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4 cups chopped hearty greens, such as kale or Swiss chard
Directions
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Heat 1 tablespoon oil in a large Dutch oven over medium-high heat. Add sweet potato; cook, stirring occasionally, until lightly browned and beginning to soften, 6 to 8 minutes. Add leeks and carrots; cook, stirring occasionally, until softened, 3 to 4 minutes. Stir in garlic, tomato paste, cumin, miso and the remaining 1 tablespoon oil; cook, stirring constantly, until fragrant and the tomato paste has darkened, about 1 minute.
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Add water, lentils and salt; bring to a boil over high heat. Reduce heat to medium-low; cover and cook until the lentils are almost tender, 25 minutes. Stir in greens; cover and cook until the greens are wilted, about 10 minutes.
To make ahead
Refrigerate in an airtight container for up to 1 week or freeze for up to 3 months.
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Cauliflower Gnocchi with Asparagus & Pesto
While the cauliflower gnocchi crisp up in a sauté pan, steam fresh asparagus in the microwave to keep it bright green and crisp-tender. Substitute frozen asparagus (or green beans or peas) in a pinch. Toss them together with prepared basil pesto for a satisfying supper.
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Active Time:
10 mins
Total Time:
10 mins
Servings:
2
Nutrition Profile:
Egg Free Gluten-Free Soy-Free Vegetarian
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Ingredients
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1 tablespoon olive oil
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1 (10 ounce) bag frozen cauliflower gnocchi
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8 ounces asparagus spears, trimmed
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â…“ cup basil pesto
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Directions
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Heat oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring frequently, until heated through and golden brown, 6 to 8 minutes.
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Meanwhile, place asparagus in a microwave-safe dish and add 1/4 inch of water. Cover tightly and microwave on High until crisp-tender and bright green, about 2 minutes. Drain and cut into 1-inch pieces.
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Add the asparagus and pesto to the gnocchi and toss to combine.
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Jerk-Spiced Salmon & Quinoa Bowl with Mango Vinaigrette
Chef Millie Peartree has been feeding the community in the Bronx, where she grew up, as a private chef, caterer and restaurant owner of Millie Peartree's Fish Fry & Soul Food for more than a decade. Her healthy-eating philosophy is all about making simple but flavorful protein-packed meals. Mango juice in the vinaigrette balances the spiced salmon and roasted vegetables on these grain bowls.
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Active Time:
40 mins
Total Time:
50 mins
Servings:
6
Nutrition Profile:
Dairy-Free Egg Free Gluten-Free
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Ingredients
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1 ½ pounds skin-on salmon fillet
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8 tablespoons extra-virgin olive oil, divided
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2 tablespoons jerk seasoning plus 1 teaspoon, divided
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1 teaspoon paprika
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4 teaspoons lime juice, divided, plus lime wedges for serving
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1 pound Brussels sprouts, trimmed and halved
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¾ teaspoon kosher salt, divided
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¼ teaspoon ground pepper, divided
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1 medium butternut squash, peeled and cut into 1/2-inch cubes
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1 large shallot, minced
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2 cups low-sodium vegetable broth, plus more if needed
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1 cup quinoa
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¼ cup mango juice or nectar
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2 tablespoons chopped fresh cilantro
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¾ cup dried cranberries, coarsely chopped
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Directions
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Place salmon on a cutting board, skin-side up, and cut into 6 portions. Using a sharp knife, make three â…›-inch-deep cuts through the skin of each portion. Whisk 1 tablespoon oil, 2 tablespoons jerk seasoning, paprika and 1 teaspoon lime juice in a medium bowl. Rub the mixture on both sides of the salmon. Cover and refrigerate for about 20 minutes.
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Position racks in upper and lower thirds of oven; preheat to 425°F.
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Toss Brussels sprouts, 1 tablespoon oil, ¼ teaspoon salt and â…› teaspoon pepper on a rimmed baking sheet. Toss squash, 1 tablespoon oil, ¼ teaspoon salt and the remaining 1 teaspoon jerk seasoning on another rimmed baking sheet. Roast the vegetables until lightly browned, stirring and rotating the pans between the racks halfway through, about 20 minutes.
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Meanwhile, heat 1 tablespoon oil in a medium saucepan over medium-high heat. Add shallot and cook, stirring, until softened, about 2 minutes. Add broth and bring to a boil. Add quinoa, cover and reduce heat to a low simmer. Cook until most of the liquid has been absorbed, 15 to 20 minutes. Remove from heat.
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When the vegetables are out of the oven, turn broiler to high and line a baking sheet with foil.
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Place the salmon, skin-side up, on the prepared baking sheet. Broil until the skin is crispy and the flesh is opaque, 8 to 10 minutes.
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Whisk mango juice (or nectar), cilantro, the remaining 4 tablespoons oil, 3 teaspoons lime juice, ¼ teaspoon salt and â…› teaspoon pepper in a small bowl. Serve the quinoa, vegetables and salmon topped with the dressing, dried cranberries and lime wedges.
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