Salads

Sauerkraut

This Saurkraut recipe is such a satisfying side with grilled chicken or some kind of roast. Something about the flavor helps to round out the meal and make you feel full. Its also make from cabbage which is a cruciferous vegetable that can help improve digestion with the fiber it offers and also balances hormone levels. The probiotics in this recipe work to elevate the good hormones in your body. Besides that, it is an incredible asset in preventing cancer and can actually decrease cancer risk by removing toxins (xeno-estrogens) from the body. I try to find ways to incorporate fermented food into my diet and this is a great way to do so. It’s so good for your overall gut health. A little side note: If you choose to strain the whey when making my homemade yogurt, this is the perfect use for it. If you don’t have whey then water also does the trick. This recipe and the yogurt are perfect to make in the same week. Enjoy making these fermented foods and pay attention to how it makes your tummy feel. It has definitely helped me. Happy eating! Ingredients: Fresh Organic cabbage, 1 medium/large head 1/2 cup of whey from organic yogurt and (or) filtered, lightly salted water 2 TBS Salt (kosher or sea salt, non-iodized) A bowl Mandolin (optional) A potato masher or similar tool A large jar for fermenting with a lid A small ziploc bag   Directions: 1. Slice your cabbage into thin pieces or shreds. (you can […]

Kale and Butternut Squash Salad

I know it doesn’t feel like it yet, but Fall is approaching and that means all the delicious root veggies are coming.  Squash is already beginning to appear at the farmers market. I love to buy up plenty each time I go. It lasts a while when stored in a cool, dry place and I can make it later in the week if I need to. Butternut squash is one of my favorites in the squash family because of its sweetness, especially after roasting. This salad really highlights the squash and the salty, smoky bacon is a great balance. The pumpkin seeds provide the crunch and pomegranate seeds are a really fun burst of flavor with every bite. Goat cheese tops it off with rich and creamy texture and also gives you a bit of a tang. Not only is the salad delicious but it is beautiful to look at. We eat with our eyes first and making beautiful looking food is a part of enjoyment! You could add some shredded chicken to this for a great midweek supper or as a side on the weekend when entertaining family and friends. It will be a hit for sure. This recipe will hold up in the fridge for about 4 days so a great make ahead as well. Give it a try! Ingredients:  1 Large bunch of kale, curly or Tuscan, de-stemmed and chopped 1 Butternut squash, peeled, seeded and cubed 4 Slices thick cut bacon ¼ cup toasted pumpkin seeds ¼ cup […]

Winter Slaw

I love slaw as a side with almost anything! Its such a good way to get in my veggies, fiber and raw food all in one dish! This slaw is a twist on my original favorite slaw recipe. I changed it up a little with some more winter veggies and added ginger and turmeric to the dressing. I could do another blog post about Turmeric and maybe I will one day but suffice it to say, Turmeric is a very healing spice and brings a warm, comforting flavor to any dish. Enjoy this winter slaw!!     Ingredients: 4 C shredded green cabbage 2 C shredded red cabbage 2 C shredded Tuscan kale 1 C shredded Brussels sprouts ½ C shredded carrot ½ C chopped parsley 1 C toasted pistachios     Dressing: ⅔ C mayo 2 T apple cider vinegar 3 T raw honey ¼ tsp ground ginger ½ tsp ground turmeric salt & pepper to taste     Directions:  1. Mix together all the chopped veggies. 2. Whisk together all the dressing ingredients and pour over top. Mix well! 3. Toast the pistachios on medium heat until fragrant, use a spatula to keep them moving. 4. Add the nuts, give your slaw one last mix, season with a little more salt and pepper and enjoy!               © The Sown Life LLC, 2019

Lemon and Parsley Vinaigrette

  This dressing is a part of my Turmeric Bowl recipe but it is so versatile that it deserves its own post. Now that we are in the thick of spring its the perfect opportunity to use all your herbs! I have an abundance in my garden so this dressing is being made just about every week here. Its perfect for a salad with some protein and raw veggies.       Ingredients: 1 bunch of fresh parsley 1 clove garlic, chopped 1 tsp. Lemon zest 1 lemon, juiced 1 TBS. raw honey or to taste ⅓ cup olive oil ¼ tsp. Sea salt Freshly ground black pepper   Directions:  1. In a food processor, add parsley, garlic, lemon zest, lemon juice, honey, salt and pepper. 2. While the food processor is running, add olive oil in a steady stream. 3. Once the parsley is all processed your dressing is done.  Taste to see if you need more honey or salt and pepper. 4. Store in a ball jar in the fridge for about a week, drizzle on any salad!!             © The Sown Life LLC, 2019    

Chili, Lime and Cilantro dressing

  This dressing is featured in my Lemongrass Chicken Noodle Bowl recipe but it deserves its own post because it is so delicious and versatile. Whenever I have leftover cilantro, which is the main ingredient here, I pulse it up in my blender and make another batch of this dressing. It really is good on just about anything.  Both this dressing and my lemon parsley vinaigrette are perfect for using up extra herbs!    Ingredients:  Zest of 3 limes Juice of 2 limes 1 TBS. brown rice vinegar 2 TBS. raw honey 1 ½ TBS. Bragg’s Amino Acids 3 TBS. avocado oil 1 jalapeno, seeded 1 handful cilantro Salt & pepper to taste   Directions:   1. Add all dressing ingredients into a small blender or food processor.   2. Pulse until desired consistency.  (I like my dressing pureed pretty well but you can leave it chunky if you like.) 3. Store in a ball jar in the refrigerator for up to a week.           © The Sown Life LLC, 2019

Southwestern Black Bean Salad

  This salad has been a family favorite for years!  Not only is it a great salad, but it is also an amazing salsa served with tortilla chips. The black beans have protein so sometimes I will make a bowl with a bed of greens, some quinoa and this salad for a vegetarian lunch! I hope you enjoy this as much as we do.   Black Bean Salad Ingredients:  2 cans black beans (or 4 cups soaked and cooked beans) 1 orange bell pepper 1 red bell pepper ½ medium red onion. Chopped.  2 C cherry tomatoes 1 jalapeno, seeded and chopped finely 1 C corn ( I use Organic frozen corn) 1 handful cilantro, chopped finely     Dressing Ingredients:  ½ cup olive oil ¼ cup white balsamic vinegar Juice of 2 limes 1 handful cilantro 1 clove garlic ½ tsp sea salt ¼ tsp cracked pepper   Directions: 1. Put beans in a large bowl. 2. Finely chop bell peppers, onions, jalapeno, and cilantro. Add to beans.     3. Quarter cherry tomatoes and add to salad. 4. Add corn and combine all the ingredients.     5. For the Salad Dressing:  Add vinegar, lime juice, cilantro, garlic, salt and pepper to a food processor or a blender.  6. On slow speed, slowly add olive oil until well blended. 7. Add your desired amount of dressing to the black bean salad and stir.     8. Store any leftovers in a small glass jar in the fridge for up […]

Beet and Blueberry Salad with Lemon Balm Vinaigrette

  I love beets!!  Not only are they great for your liver but they also help balance out your hormones as well.  This salad is a really good combination of sweet and salty and I really enjoy the zip that lemon balm gives to the entire salad. In my opinion, though, the toasted coconut really takes it over the top.  Enjoy!!      Ingredients: 4 C greens (arugula, baby kale, spring mix) 1 C fresh basil, chopped 2 golden beets 1 red beet ½ medium red onion, sliced ½ cup blueberries ⅓ C toasted chopped pecans ⅓ C crumbled feta cheese ¼ C toasted unsweetened shredded coconut (gluten-free)     Dressing: ¼ C white balsamic vinegar ⅓ C olive oil Juice of 1 lemon 1 tsp lemon zest 1 T raw honey ⅓ C chopped lemon balm Salt & Pepper     Directions: 1. Preheat oven to 350 2. Immerse beets completely under water in a medium saucepan, boil beets over medium-low heat until tender. 3. Remove the skin from the beets. (This should be easy if they are boiled) 4. Half the beets and then slice thinly.     5. Toast the pecans and coconut: Chop pecans and layer both the pecans and coconut on a baking sheet covered in parchment paper.  Toast until golden. 6. To make the dressing: Add balsamic vinegar, lemon juice, lemon zest, honey, lemon balm, and salt and pepper to a food processor or blender.  7. Start blender on low speed and slowly add […]

Cilantro Lime Slaw

  This Cilantro Lime Slaw is a key component of my fish tacos recipe. It really completes the taco in my opinion. It deserves a post of its own though because this slaw is a summertime staple. I make it frequently and keep it on hand as a quick side with almost anything from grilled chicken to sauteed shrimp, or just some simple avocado! The ingredients are healthy, clean and delicious and it’s EASY. It’s a great recipe to help you get both raw vegetables and healthy fats into your diet.  Enjoy!!   Ingredients: 1 C avocado oil mayo 3 T raw honey 2 T Braggs apple cider vinegar Juice of 1 lime ½ head of red cabbage, chopped ½ head green cabbage, chopped 1 red bell pepper, diced 1 bunch cilantro, chopped 2 green onions, finely diced     Directions:  1. Chop both kinds of cabbage and mix with the chopped red bell pepper, green onions, and cilantro. Drizzle with some of the lime juice. 2. Whisk together the mayo, raw honey, apple cider vinegar, lime juice, salt and pepper to taste.     3. Pour the dressing over the slaw mixture and mix well! Serve in tacos or as a side for any occasion!                 © The Sown Life LLC, 2019

Bacon, Caramelized Onion & Toasted Pecan Salad with Sweet Potato Croutons & Fried Sage

  This salad is one of my favorites and was recently shared by our friends at Fall Line Farms! Most of the ingredients in this salad can be ordered through their online service that allows you to order and pick up fresh farm food locally! The ingredients can be found in the fall and late winter! Now, I don’t want you to get overwhelmed by the ingredients in this salad or the many steps listed to create it. This salad is an entire meal unto itself and if you desire more protein, you can easily add some chicken, shrimp or salmon on top. The salad serves 4 as a side dish or 2 as a main meal. Load it up because of all the flavors together or so heartwarming and delicious! Pay attention to the fact that we will be using several skillets over again. This is important because it creates the layer of flavors that we want and also…it saves on your dishwashing time!!   Salad Ingredients:  4 C Salad Greens of your choice–I love arugula so that is my go-to!  (Spinach or baby kale would be great as well) 1 medium red onion sliced 2 tsp. Ghee ¼ tsp. Herbes de Provence  6 slices of bacon ½ C pecan pieces 1 medium-sized sweet potato 2 T Olive Oil ¼ tsp. Garlic powder Salt & Pepper 15 Whole Fresh Sage Leaves 1 C avocado oil (optional if not using bacon drippings) ¼ C blue cheese, crumbled (optional)     […]

Curried Quinoa Salad

Quinoa has now become a household name and rightfully so. It is not actually a grain but an edible seed that is free of gluten and a complete protein. One serving size equals about 8 grams of protein which is very high for a plant based food. Now you can find a red, white or black variety on just about any supermarket shelf. Each has it’s own texture and cooking time and I use all three interchangeably. Quinoa is a great substitute for other grains and is easy to prepare. This salad is one of my “go to” recipes. I make a large batch at the beginning of the week and use it in many different variations. It is excellent for breakfast with a fried egg on top, alone as a light lunch, or a hearty dinner alongside chicken, salmon or a sweet potato. Ingredients: 1 cup dried quinoa, rinsed and cooked 2 carrots chopped or shredded 1 red bell pepper chopped 3 green onions chopped (I use the whole thing) 1 handful parsley chopped 1/2 cup raisins 1/2 cup toasted, slivered almonds or pepitas 1 1/2 TBS. curry powder (or to taste) Salt & Pepper Drizzle of Olive Oil Juice of 1/2 lemon Directions: 1. Cook quinoa according to the package and add all the chopped vegetables      2. Sprinkle curry powder into the mixture followed by salt and pepper to taste   3. Drizzle Salad with olive oil and lemon juice.   4. Stir it all together and enjoy! I hope you enjoy this as much […]