NUTRITION TIP
This salad has peanuts and peanuts have fat. But as mentioned elsewhere in the book, do allow some fat into your plan. Fats help you feel full and satisfied. The protein and fiber of the nuts and bean sprouts help, too. At only 210 calories per serving, the nutrient-to-calorie ratio of this salad is still fantastic, especially considering that most cold peanut salads contain about five times the fat and calories of this one. You don’t want to live a life without peanuts! (Unless you’re allergic, of course, but if you are, you probably aren’t reading this.)
Peanut-Lime Dragon Dressing
SERVES 4 • ACTIVE TIME: 5 MINUTES • TOTAL TIME: 5 MINUTES
(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF SOY SAUCE)
PER SERVING
(ABOUT ¼ CUP):
Calories: 70
Calories from fat: 40
Total fat: 4.5 g
Saturated fat: 0.5 g
Trans fat: 0 g
Total carb: 7 g
Fiber: 2 g
Sugars: 1 g
Protein: 3 g
Cholesterol: 0 mg
Sodium: 540 mg
Vitamin A: 0%
Vitamin C: 10%
Calcium: 6%
Iron: 4%
P
eanut and lime loooove each other, and who am I to keep them apart? Sriracha brings the heat and ties the flavors together and turns you into a fire-breathing dragon! Half the peanuts are blended into the dressing, and the other half of them are left choppy. This extends the peanutty flavor and adds some texture, without having to add a bunch more fat and calories.
¼ cup roasted peanuts
2 tablespoons chopped shallot
¼ cup freshly squeezed lime juice
½ cup water
2 tablespoons agave nectar
2 tablespoons soy sauce
1 teaspoon Sriracha, or more if you like it hot
Pulse 2 tablespoons of the peanuts and all of the shallot in the food processor, just to chop everything up. Add the lime juice, water, agave, soy sauce, and Sriracha, and blend until very smooth. Use a rubber spatula to scrape down the sides a few times. Now add the remaining 2 tablespoons of peanuts and pulse for a bit. These shouldn’t be blended smooth, just chopped up small. The dressing will be fairly thin. Adjust the seasonings to your liking. Keep refrigerated in a tightly sealed container until ready to use, up to 5 days.
Warm Mushroom Salad with Cranberries
SERVES 4 • ACTIVE TIME: 20 MINUTES • TOTALTIME: 20 MINUTES
PER SERVING
(¼ RECIPE):
Calories: 150
Calories from fat: 45
Total fat: 5 g
Saturated fat: 0.5 g
Trans fat: 0 g
Total carb: 25 g
Fiber: 2 g
Sugars: 12 g
Protein: 5 g
Cholesterol: 0 mg
Sodium: 350 mg
Vitamin A: 160%
Vitamin C: 80%
Calcium: 6%
Iron: 20%
I
nspired by one of my favorite restaurants, New York City’s Candle Café, this recipe will really give you that accomplished gourmet feeling with hardly any work at all. Earthy mushrooms are gently sautéed, then placed atop delicately flavored mâche greens, tossed in a creamy horseradish dressing, and studded with sweet, dried cranberries. Simple ingredients that deliver flavors that can only be described as
exquisite
, if you’re the type to use the word
exquisite
. This would be an excellent Thanksgiving salad and doesn’t taste at all low fat, so don’t be afraid to serve it to a crowd. It would also be great to serve on a soup-and-salad kind of night.
1 teaspoon olive oil
2 cloves garlic, minced
½ pound chanterelle mushrooms, sliced ¼ inch thick (see note)
¼ teaspoon salt
¼ teaspoon dried thyme
Freshly ground black pepper
16 ounces mâche greens
½ cup dried sweetened cranberries
1 recipe
Creamy Horseradish Dressing
(recipe follows)
INGREDIENT SCAVENGER HUNT
Mâche greens can be hard to find if your supermarket doesn’t happen to have a well-stocked gourmet-type yuppie produce aisle. Mâche is also known as “lamb’s lettuce.” I’ve never actually seen it labeled that, but it’s worth mentioning because it’s so cute. If you can’t find it, a combination of arugula and green leaf lettuces tastes fantastic, too. Also, just so you don’t embarrass yourself in the produce aisle, it’s pronounced “mash.”
Preheat a large pan over medium heat. Sauté the garlic in oil for about 30 seconds, then add the mushrooms, salt, pepper, thyme, and a splash of water. Cover the pan to make some of the moisture release from the mushrooms, about 3 minutes. Remove the cover and saute for about 5 more minutes, flipping often, until the mushrooms are tender.
TIP
Prepare the dressing first, and don’t bother washing the pan after sautéing for that recipe. Instead, immediate begin sautéeing the mushrooms for the salad
.
Remove from the heat.
In a large mixing bowl, toss together the greens and cranberries. Drizzle in the dressing and use tongs to coat thoroughly. Divide among four plates and top with the warm mushrooms. Serve immediately.
Creamy Horseradish Dressing
SERVES 4 • ACTIVE TIME: 15 MINUTES • TOTAL TIME: 15 MINUTES
PER SERVING
(2 TABLESPOONS):
Calories: 50
Calories from fat: 30
Total fat: 3 g
Saturated fat: 0.5 g
Trans fat: 0 g
Total carb: 5 g
Fiber: 0 g
Sugars: 2 g
Protein: 1 g
Cholesterol: 0 mg
Sodium: 190 mg
Vitamin A: 2%
Vitamin C: 4%
Calcium: 0%
Iron: 2%
I
’m always looking for ways to use ajar of horseradish, and I’m always looking for ways to punch up the flavor in my dressings. What a convenient coincidence! Sautéeing the shallots for this dressing adds to the creaminess that the cashews bring.
1 teaspoon olive oil
¼ cup shallot, chopped finely
1 clove garlic, minced
2 tablespoons raw cashew pieces (see tip about soaked
cashews, page 38)
4 teaspoons prepared horseradish
2 tablespoons water
1 teaspoon Dijon mustard
Freshly ground black pepper
¼ teaspoon salt
1 tablespoon white balsamic vinegar (sub regular balsamic
if you need to)
Preheat a small pan over medium heat. Sauté the shallot and garlic in the oil for about 3 minutes, until the shallot is translucent.
In the meantime, pulse the cashews in a food processor, just to chop them. Add the cooked shallot and garlic, and all of the remaining ingredients. Blend until smooth, scraping down the sides with a rubber spatula occasionally, to make sure you get everything. It may take 5 minutes or so to get it entirely smooth.
Keep the dressing refrigerated in a tightly sealed container until it’s ready to use, for up to 5 days.
INGREDIENT SCAVENGER HUNT
I love chanterelles in this because of their woodsy flavor and meaty texture. Problem is, they can be very hard to find out of season (or in season!). I would suggest any kind of fancy, wild mushroom such as maitake or trumpet. If you can’t find those, either, then a thinly sliced portobello will totally suffice.
Cool Slaw
SERVES 6 • ACTIVE TIME: 10 MINUTES • TOTAL TIME: 1 HOUR
PER SERVING
(⅙ RECIPE):
Calories: 60
Calories from fat: 25
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 7 g
Fiber: 2 g
Sugars: 3 g
Protein: 2 g
Cholesterol: 0 mg
Sodium: 240 mg
Vitamin A: 40%
Vitamin C: 50%
Calcium: 4%
Iron: 4%
Y
ou know the phrase, “Cool as a cashew?” Of course you don’t, I just made it up. But after tasting this recipe, you’ll see why! A small handful of cashews make this coleslaw your coolest, creamiest, bestest friend. It’s perfect to serve with BBQ or to cool down your
Buffalo Tempeh
(page 161).
DRESSING:
¼ cup cashew pieces
2 tablespoons chopped white onion
½ cup water
5 teaspoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon agave nectar
½ teaspoon salt
Freshly ground black pepper
1 (14-ounce) bag coleslaw mix
TIPS
●
If you’ve got time, soak the cashews in water for at least an hour or up to overnight. Drain the water and proceed with recipe. The soaking will make the cashews much easier to blend into smooth, creamy oblivion.
●
The coleslaw will take to the dressing much faster if you let it wilt a bit beforehand. If you’ve got the time, just leave the coleslaw mix out at room temperature for a few hours before preparing the salad.
To make the dressing, place all its ingredients in a food processor. Blend for at least 5 minutes, using a rubber spatula to scrape down the sides often, until completely smooth. It’s really important that you blend for the full time, otherwise your dressing may be grainy.
Pour the coleslaw mix into a mixing bowl. Add the dressing and mix well. Let it sit for at least 45 minutes, to get the cabbage nice and wilted so that it will absorb the dressing. Stir occasionally. Taste for salt and chill until ready to serve.
Wild Rice Salad with Oranges & Roasted Beets
SERVES 4 • ACTIVE TIME: 15 MINUTES • TOTAL TIME: 15 MINUTES ONCE ALL INGREDIENTS ARE PREPARED, BUT MORE LIKE 2 HOURS IF NOT
PER SERVING
(¼ RECIPE):
Calories: 230
Calories from fat: 50
Total fat: 6 g
Saturated fat: 1 g
Trans fat: 0 g
Total carb: 40 g
Fiber: 7 g
Sugars: 16 g
Protein: 7 g
Cholesterol: 0 mg
Sodium: 190 mg
Vitamin A: 25%
Vitamin C: 80%
Calcium: 6%
Iron: 10%