Salad in a Jar

I saw these salads in a magazine recently and thought wow, those are pretty. But it didn't occur to me that they are also very functional. Between dressing my salads before leaving the house in the morning (soggy) and including the dressing in a sandwich bag (messy) I don't really have a good method for transporting it. But by layering the ingredients (with the heaviest, least permeable ingredients on the bottom) you can prevent the salad from getting soggy. Also, by simply shaking the jar to distribute the dressing you avoid a mess (and have nothing to throw away.)

If you have a wide mouthed jar you can eat right out of the jar. For narrower jars like the spaghetti sauce jar pictured just shake, then dump into a bowl.

If you're not taking a picture the label doesn't really matter. But to remove it soak the jar in hot water then use isopropyl (rubbing alcohol or nail polish remover) to remove the residue.

Here is one recipe that worked particularly well....

Ingredients:

Champagne Vinaigrette (Trader Joes)
Grape tomatoes
Mushrooms
Bell pepper
Red onion
Grilled chicken
Spinach

Layer the ingredients in that order and you're good to go!

Raspberry, Fig, Prosciutto Salad

I'm still on a raspberry kick after the Balsamic Chicken Breasts so I thought I would share one more recipe. In addition to raspberries this salad also contains figs, another low calorie, high fiber and anti-oxidant rich fruit. (And there is much less sugar in a fresh fig than in a Fig Newton;)

The salad pictured is a side salad but I made a dinner sized last night and it was very filling. So fill your plate with as much arugula and fruit as your heart desires! (Just go easy on the cheese...)

Ingredients: (Serves 4)
3 cups arugula
6 ripe figs, halved
1 1/4 cups raspberries
8 slices of prosciutto
2 large buffalo mozzarella balls
2 tbsp aged balsamic vinegar
2 tbsp olive oil

Directions:
Put the arugula in a large bowl, add the halved figs, the raspberries and the proscuitto, toss carfully and transfer to a large serving plate
Make the dressing by beating together the vinegar and oil. Tear each mozzarella ball into pieces and arrange them on the salad. Drizzle the dressing over the salad and serve.

Raspberry Balsamic Chicken Breasts

Sorry for the delay. . . I've been on vacation in Santa Cruz! This annual vacation once included loads of beer, bagels, chips, crackers, and at least one corn dog at the boardwalk. However I'm happy to report, it was completely grain free this year!

That's not to say it was completely healthy. I did my share of indulging, especially when it came to cheese. (Mmmm. . . cheeeeeese.) But I'm happy that I was able to avoid grain and the accompanying "wheat belly" since I spent most of my time in a bathing suit.

One discovery that I've made since adopting the grain free lifestyle is that "healthy" whole grain boasts exactly one nutritional benefit. . . dietary fiber. However, there are many natural foods that include as much dietary fiber as bread: figs, raisins, avocado, papaya, broccoli, green peas, pears and sweet potatoes. There are also several natural foods that contain MORE dietary fiber than bread such as egg plant, collard greens, and raspberries. Raspberries are also low calorie and high in vitamin C and Omega 3s so they give you a much bigger nutritional boost than would a piece of toast with breakfast or a side of rice with dinner.

My only warning about this recipe is that it's spicy. I know that sounds strange but you just have to trust me when I tell you it's delicious. And if you're not grain-free and would like to add a starch barley is a great choice:)

Ingredients:
4 4-oz. boneless, skinless chicken breasts
coarse ground black pepper, sea salt, onion powder
1 tbsp olive oil
1 cup diced shallots
2 tbsp white balsamic or white wine vinegar
2 tbsp low sodium soy sauce
1 1/2 tbsp raw honey
1/8 tsp red pepper flakes
3/4 cup fresh raspberries

Directions:
Season chicken on all sides with black pepper, sea salt, and onion powder.  In a large, non-stick skillet, heat oil on medium-high. Add chicken and cook for 5 minutes. Turn chicken and add shallots. Coo, stirring shallots occasionally for 5 minutes until chicken is cooked through. Transfer chicken to a large plate and cover to keep warm; keep shallots on medium-high heat.
To shallots, add vinegar, soy sauce, honey and pepper flakes. Stir to combine and cook until slightly thickened, about 30 seconds. Stir in raspberries and cook for 30 more seconds until berries soften slightly. Divide chicken among serving plates and spoon berry mixture over them.

Shrimp and Salsa Verde lettuce wraps

This time, rather than suggesting that sandwiches be made into lettuce wraps I'm demonstrating it! And don't tell me the wraps pictured below don't look fresh, delicious and at least as appetizing, if not more so, than their pita pocketed counterparts.

But the real beauty of this recipe is that it doesn't require a stove, microwave, or any fancy equipment. Just a knife and a can opener. It's almost too easy.....;)

Ingredients:
1/2 cup finely chopped jalepeno
1 small tomato, chopped
1/2 orange bell pepper, chopped
1 1/2 cups ice berg lettuce, chopped
1 can corn
1/4 cup plain greek yogurt
1 can (6 oz.) salsa verde
1 lb cooked shrimp (peeled and deveined)
4 lettuce cups (from head of ice berg lettuce)
Feta cheese

Directions
In a medium sized bowl combine shrimp with salsa verde. In another slightly larger bowl combine everything but the feta. Scoop equal portions from each bowl into the lettuce cups and top with feta. And cilantro...if you must;)

Veggie and Basil Pesto Sandwich

I know what you're thinking. "Sandwich?! I thought you were grain-free until November?"  And you would be right. However, I've discovered that almost any sandwich (with the obvious exception of peanut butter and jelly) can be made into a deliciously grain free lettuce wrap. And Dave discovered another grain free modification this morning when he used the left over filling to make an egg white omelet. (This bride-to-be isn't the only one "shedding for the wedding" ;)

Ingredients: (serves four)
1 tbsp red wine vinegar
1 tbsp extra virgin olive oil
1 sm shallot, finely chopped
Salt and pepper
1 jar artichoke hearts (9 to 10 oz) rinsed, drained and cut into quarters
3 oz baby spinach leaves
4 pieces sourdough bread -OR- four lettuce "cups" (from a head of iceberg lettuce)
1 lb mozzarella cheese, thinly sliced
1/4 cup basil pesto



Directions:
In a small bowl, whisk together vinegar, oil, shallot, thyme, 1/2 tsp salt, and 1/8 tsp freshly ground black pepper. Place artichokes in a medium bowl, peppers in another bowl, and spinach in a third bowl. Divide dressing among all 3 bowls. Toss all food in bowls until well coated
Slice each piece of bread in half and spread pesto on all cut sides of bread. If using lettuce put a dallop of petso in each cup
Layer 1/4 each of spinach, peppers, mozzarella and artichokes

Disclaimer: this sandwich doesn't travel well! Since the dressing and pesto both contain olive oil it's best to eat it right away before the oil seeps through the bread or wilts your lettuce.

Nutty Zucchini and Yellow Squash

It didn't occur to me that zucchini is a "summer squash" until it started to crop up in one summer recipe after another. (Although they are available year round, at least in California.) Because zucchini has such a high water content, it's very low in calories. One medium raw zucchini with its skin on contains just 31 calories and 0 grams of fat. The same zucchini boasts 56 percent of your daily recommended value of vitamin C, 3 grams of fiber and 2 grams of protein. In other words start adding them to every meal for the rest of the summer!

This recipe is perfect for vegetarians, paleos and/or those preferring to get their carbs from veggies rather grain. The nuts threw me for a loop and I almost left them out (but thank goodness I didn't as they're the best part!) The original recipe called for hazelnuts but I had to use a Trader Joe's substitute - macadamia nuts. To roast heat the oven to 250, spread a thin layer on a baking sheet and cook for about 5-7 minutes on each side (or a bit longer but check regularly) until they're golden brown.

Ingredients:
2 large zucchini, cut into 1/2 inch rounds
2 large yellow squash, cut into 1/2 inch rounds
2 tbsp flaxseed oil
1 large heirloom tomato, diced
1 tbsp minced fresh thyme
2 tbsp minced fresh parsley
2 tbsp roasted hazelnuts (or macadamia nuts)

Directions:
Fill a 2 quart sauchpan with 1 quart of water. Insert steamer and bring water to a boil. Add zucchini and yellow squash and cover. Steam ten minutes and stir once.

Drain squash and place in medium bowl. Add oil and mix well. Toss with tomatoes and sprinkle with thyme, parsley and nuts.

Pork Loin with Grilled Cherry and Plum Salsa

If you're a fan of mixing sweet and savory (and who isn't?) this is the perfect recipe for you. There's nothing seasonal about pork (in fact I could eat it every day:) but the cherries and plums definitely give it a "summery" feel. If you're lucky enough to have an outdoor grill you can enjoy a glass of white wine on the patio. If not I have included instructions for cooking it in the oven and, as you'll be stuck in a hot kitchen, cold wine is still recommended....

Ingredients:
2 plums, pitted and halved
1/2 pound cherries, pitted and chopped
1/4 cup chopped sweet onion
1 small jalapeno, seeded and minced
1 tbsp white wine vinegar
1 tsp honey
2 tbsp chopped fresh mint leaves
2 tbsp chopped fresh basil leaves
1/8 tsp ground cardamom
1/2 tsp salt
1 1¼ pound pork loin
2 tsp olive oil
1/2 tsp freshly ground black pepper

Directions:
Heat a grill or grill pan to medium high (or pre heat the broiler)
Place the plums cut side down on the grill or cut side up on a baking sheet and cook 4-5 minutes. Remove from heat, let cool 5 minutes and dice.
In a medium bowl combine the plums, cherries, onion, jalapeno, vinegar, honey, mint, basil and cardamom and 1/4 tsp of the salt; toss to combine
If not already sliced, slice pork loin into equal servings. Rub with oil, black pepper and remaining salt. If cooking under broiler, place on a baking sheet surrounded by salsa. Cook 7-8 minutes on each side. If cooking on a grill, create a foil packet for the salsa and cook alongside the pork. Let cool for 5 minutes before serving.

Zucchini Linguine with Tuna and White Beans

There was a time in the not so distant past that I thought "Carb-free?? You've gotta be kidding!" (Of course by "carb" I meant "grain" although I didn't realize that at the time;) I couldn't imagine depriving myself of big bowls of pasta or sandwiches on thick, sour dough rolls. And, as I discovered on my trip to Brazil last November, there is a REASON I couldn't imagine it.

In a nutshell, refined carbohydrates raise blood-sugar levels, setting up an insulin surge that drives blood sugar down again. This causes rebound hunger which explains why, a few hours after eating a starchy meal, we're hungry again. That insulin spike also interferes with leptin, the hormone secreted by fat cells that should tell the body to stop eating which is why a 90 lb girl can polish off a family sized portion of Fettuccine Alfredo. Lastly, consuming refined carbohydrates increases CRAVINGS which explains why someone who consumes starchy meals regularly feels like she would be "depriving" herself to do otherwise.

In preparation for my upcoming wedding I have been "depriving" myself of grains for three weeks and plan to continue doing so for the next three months (then returning to my grain-in-moderation approach which is about 2-3 times a week). The cravings wore off by the second week and I feel better than I have in months. Oh, and without doing a single sit-up I have rediscovered my abs!

Of course right after I made the decision to go grain-free I came across a delicious looking spinach linguine recipe. I ripped it out of the magazine and just as I was about to file it under "recipes to try in a few months" it occurred to me that I could substitute zucchini for the linguine. And thanks to my future mother-in-law, I actually have the tool to do it:)

So grab your Julienne peeler and prepare for one of the most delicious non-pasta, pasta dishes you've ever tasted....

Ingredients: (makes two servings)
3 Zucchini
8 oz canned tuna packed in oil
1/4 cup fresh lemon juice
2 large cloves garlic, chopped
1 tsp salt
1/2 tsp freshly ground black pepper
1 can (15 oz) cannellini beans, rinsed and drained'
1 small red onion, thinly sliced
1/2 cupe chopped Italian leaf parsley, plus whole leaves for garnish
1/2 thinly sliced lemon

Directions:
Carefully run the Julienne peeler from one end of the zucchini to the other. This will create a half dozen long "noodles." (You can also start from the middle and work outwards to make shorter noodles.) Set aside in a medium sized bowl.
Drain tuna, reserving oil in a large bowl. Whisk juice, garlic, salt and pepper with oil. Flake tuna into same bowl. Add noodles, beans, onion and chopped parsley; toss gently to coat with dressing. Serve garnished with parsley leaves.

Steamed Salmon Salad with Grapefruit-Ginger Dressing

This salad not only combines three of my favorite things (avocado, grapefruit and ginger), it also includes one of my didn't-used-to-be-and-still-isn't-quite-a-favorite-but-I-know-it's-AMAZINGLY-healthy things...salmon.

If you're trying to lose weight you will be thrilled to know that salmon speeds up your metabolism. (Quicker weight loss and longer sustainability!) Also, the Omega-3 fatty acids contained in salmon help your brain work better, improve your memory and contribute to shiny hair, bright eyes and healthy skin.

As for avocados, those who follow my blog know that they are GOOD FAT which we all need. Good fats are mono-unsaturated fat (olive oil, canola oil, seeds, nuts and avocado) and poly-unsaturated fat (fish, walnuts, seeds flax-seed/oil.) So salmon is also good fat:)

To top it off, literally and figuratively, ginger is not only delicious, it's also good for your digestive system.Win, win, win!

Ingredients: (Makes 4 servings)
1 lb salmon fillet, cut in half to fit in a steamer basket)
1 tsp ground cumin, Juice from 2 limes (about 1/4 cup
8 cups mixed greens
1 Avocado, sliced
1 pink grapefruit, segments separated
1/2 cup bean sprouts - I didn't have these :(

Grapefruit-Ginger Dressing:
5 tablespoons grapefruit juice
2 tbs olive oil
1/4 cup white-wine vinegar
1 tbs chopped fresh ginger

Directions:
Season fish with salt, pepper, cumin and lime juice and steam in a bamboo steamer or a pot w/ steamer insert until tender, about 3 minutes per side. Set aside 10 minutes to cool.

Mix dressing ingredients in a small bowl. Toss greens with 1/2 dressing. Arrange salmon, avocado slices and grapefruit sections on top of each salad and drizzle lightly with remaining dressing. Top with bean sprouts.