Category Archives: salad

Zoodles with Kale & Garlic Scape Pesto


Kale & Garlic Scape pesto

Finally summer vacay has arrived. I’ve been super busy with school lately, these assignments really took up all of my time, which is why I haven’t posted anything in a while. I’ve also been running around preparing for my trip. I’m more than ready to get outta here! When this post goes up on the blog, I will be in Portugal enjoying some much needed R & R on the beach. So be Jealous ; )

Love me some zoodles and this dish! It’s so light and refreshing. Perfect for the summer, and it’s totally raw so there’s no cooking involved and it’s super quick! It’s been soooo hot these last few days in Toronto. What a scorcher. This dish will definitely cool you off.

Zucchini noodles are a great alternative to pasta and don’t have much of a taste, so creating a flavorful creamy sauce or pesto is key. Zoodles are so easy to prepare, all you need is a spiralizer and you’re set.

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This pesto is full of nutritional goodness. I threw it together with some fresh kale and garlic scapes from the farmer’s market. I also added sunflower seeds to the party to amp up the protein.

Kale is packed full of vitamin A, which helps prevent inflammation and promotes eye and skin health. Vitamin C  is needed for the immune system, helps thyroid hormone production and works as an antioxidant. Vitamin K, a much less talked about vitamin but also super important, is required for blood clotting and increases calcium absorption to promote bone building. Kale is also a great source of dietary fibre, iron and calcium. (just one cup contains 180mg of calcium)

Garlic Scapes are so delicious. All that garlicky flavour without that strong bite of a garlic clove. Heaven. These scapes pack the same nutritional value as the garlic that grows with it. Excellent source of B6 which breaks down glycogen for energy production. It’s involved in the formation of chemical transmitters in the nervous system and is critical in maintaining hormonal balance and proper immune function. It’s also a good source of minerals including phosphorus, calcium, potassium, iron and copper.

Sunflower seeds are rich in protein. High in copper, which is an important factor in the production of red blood cells. This trace mineral is also important in the formation of an antioxidant and anti-inflammatory enzyme called SOD ( superoxide dismutase). Yup, with a name like that you know it’s badass. Sod plays a role in reducing internal inflammation and reduces pain associated with conditions like rheumatoid arthritis. Betcha didn’t think this little seed would be so powerful.

and cue my overworked little food processor…

kale and garlic scape pesto


Zoodles with Kale & Garlic Scape Pesto

Ingredients:

4 Small Zucchini

2 cups packed Kale

3 tbsp. Sunflower Seeds (raw and unsalted)

3 tsp. Extra Virgin Olive Oil

1/3 – 1/2 cup filtered water

1 ½ tbsp.  Lemon juice (freshly squeezed)

¼ cup Garlic Scapes (chopped)

Himalayan pink salt & Pepper to taste

1. Cut off ends of zucchini and spiralize your little heart out.

2.  Add kale, sunflower seeds, lemon juice, garlic scapes, extra virgin olive oil, salt and pepper to food processor. Slowly add water until you reach the right consistency.( you may not need all of the water )

3. Mix with zucchini noodles and Enjoy!

* This pesto will also make a great dip for some raw veggies.


Strawberry Pecan Summer Salad


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Tis the season for strawberries!! I’ve been stalking all the farmer’s markets lately to get these beauties. I’ve been planning to actually go to an organic farm to pick them myself but something has always come up or rain has happened. Boo rain! I just hope that by the time I get to go there will still be some left for me to pick. Nothing compares to organic Ontario grown strawberries this time of year. They’re so juicy and sweet. Soooo delish and versatile too. They can be incorporated into any meal at any time of the day.

So this salad has most of my absolute faves. Strawberries, which we’ve already talked about, mango and avocado. The last 2 works so well together. The sweetness of the mango with the buttery-ness (new word) of the avo is like heaven. So good, really, if you’ve never tried it together then do it now.

I really love this salad. It’s so light and refreshing, perfect for the summer. Add some pecans to this party and it really is filling. It makes a great addition to bring to any bbq and is packed with nutrient dense deliciousness.

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Strawberries have a high vitamin c content which boosts the immune system. Loads of antioxidants that neutralize free radicals that lead to brain degeneration, weakened nervous system, and aging. They are anti-inflammatory and contribute to heart health. Contain minerals like magnesium and potassium which lower high blood pressure.* Be sure to always buy organic when you shop for them because conventional strawberries are loaded with TONS of toxic chemicals and pesticides*.

Mangos are an excellent source of vitamin A which is essential for vision and skin health. It also contains potassium which helps regulate heart rate and blood pressure. Just like strawberries, they contain vitamin C and antioxidants to fight off those free radical damaging punks.

Avocados are full of heart and brain healthy fats. They are packed full of B vitamins, which are essential for nervous system, brain, and cardiovascular function. Also important for blood cell formation and energy production. They also contain zinc, important for wound healing, and folate which prevents birth defects.

Spinach is a great plant based source of iron which is important for red blood cell formation and also helps maintain brain and immune function. It also contains blood boosting vitamin K and carotenoids which aid in eye health.

Eat the rainbow. Simple :)

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Strawberry Pecan Summer Salad

ingredients:

2.5 cups of packed spinach

1/3 cup of cooked quinoa

¾ cup of sliced cucumbers

¾  cup of sliced strawberries

½ cup of cubed mango

½ red onion

1 ½ tbsp. of hemp seeds

¼ cup of pecans

1 avocado (cubed)

Dressing

2 tbsp. of Extra Virgin Olive Oil

1 tbsp. of apple cider vinegar

3 tbsp. of freshly squeezed lemon juice

2 tsp of raw honey

Pinch of Himalayan salt

1. Slice and dice fruit and Veg.

2. Combine ingredients in a bowl.

3. Mix ingredients for dressing together.

4. Incorporate into salad. Top with hemp seeds and Enjoy!