THE HEALTHY HAG

I COOK … I EAT … I SHARE.

Much Ado About Mache: Avocado, Grapefruit & Mache Salad March 24, 2010

I am having a love affair lately with MACHE.  What’s that you say?  It’s a delicat and gorgeous little leaf that is soooo good for you and so yummers that you’ll be calling it old spinster spinach’s younger, prettier, healthier little sister.  It may not be readily available in your area (also goes by Lambs Lettuce), but if you find it…GET IT!  No regrets.  Trust me.  Why all the fuss? Mache is not only a natural anti-stresser, thanks to its high vitamin B9 content (160g B9 per 100g), but it is also has natural anti-fatigue and anti-depressive properties!  Brills!

Just take a look at this 100g breakdown:

* At 160mg, it contains almost half the recommended daily amount of vitamin B9

* Dairy-free?  No problem.  Mache has almost 40g of calcium.

* Low on the iron? 2.2 mg!

* With 39 mg of vitamin C, you can skip the sugary juice in the morn and not feel bad.

* 4g fibre = happy innerds!

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INGREDIENTS:

1 tsp Dijon mustard

2 TBSP extra virgin olive oil

4-6 tsp fresh lemon juice

1 medium pink grapefruit, peeled, sectioned and de-membraned

1 medium avocado, sliced

2-3 cups mache (no stems)

Salt

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DIRECTIONS:

For the mustard dressing =

In the salad bowl, mix mustard well with oil; add juice and continue to blend until thoroughly blended (salt to taste).

For the salad =

1) Place grapfruit sections and sliced avocado in a med-large bowl, then gradually add a few handfuls of mache leaves at a time and toss gently.

2) Pour dressing over and toss gently, then serve.


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Tomato & Green Bean Salad April 9, 2009

Think refreshing mint meets crunchy beans – with a kick of garlic and balsamic.  There … easy!  This refreshing salad is a go-to of mine when company’s coming – wickedly easy, cheap and tastes great the next day too.  Looks gorgeous served on a big white platter.

INGREDIENTS:

2 cups of fresh French-style green beans, end chopped off and cut in half

1 cup cherry or grape tomatoes, sliced in half length-wise

1 TBSP garlic, minced

1/3 cup extra virgin olive oil

1/4 cup good Balsamic vinegar

a pinch of sugar

salt and pepper to taste

1 hand-full of fresh mint, finely chopped

DIRECTIONS:

1) Steam or boil green beans until just starting to tender.

2) Immediately after cooking, bathe green beans in cold water to stop the cooking process.

3) In a small jar or bowl, whisk together remaining ingredients (execpt for mint).

4) Place green beans, tomatoes and mint in a large bowl and combine, then add dressing and mix thoroughly, but gently.

Ready to serve!gbs

 

“Couldn’t Be Easier” Avocado Salad March 13, 2008

This salad has 4 main ingredients, and makes one hellova healthy start to any meal. It is so quick and easy and tasty, and is rich in vitamins and creamy avocado goodness.

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Ingredients:
1 large head romaine lettuce
1 large tomato chopped
1 small red bell pepper, cut very thinly
1/2 medium avocado, cut into chunks
2 TBSP coarsely chopped walnuts (optional)

Dressing:
2 TBSP lemon juice
2 tsp balsamic vinegar
extra virgin olive oil, to taste
Salt and pepper, to taste

Directions:
1) Chop romaine leaves into bite size portions, and rinse in cold water (or spin lettuce dry, if you have a salad spinner).
2) Place all salad ingredients into a bowl.
3) In a separate small bowl, whisk together lemon juice, vinegar, olive oil, salt and pepper and toss with salad greens (sprinkle with chopped walnuts, if you wish).

 

Detox-tastic Salad January 25, 2008

Crunchy and colourful veggies like parsnips, cucumbers, radishes, along with sweet tomatoes and lightly steamed zucchini combine to make one hellova cleansing salad! It packs quite the anti-oxidant and phyto-nutrient punch as well.  You’ll want to have this one on a regular basis, that’s for sure.  It can really help get you back on track after any holiday excess.
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INGREDIENTS:
3 medium zucchini, chopped
1 tomato, chopped
1 onion, sliced (I like red best)
1 clove garlic, minced
3 tbsp olive oil
Salt and cayenne pepper, to taste
2 parsnips, shredded (or carrots)
6 radishes, sliced thinly
1 cucumber, sliced (skin on)
4 tbsp olives (green or black are good)
2 tbsp fresh parsley, chopped
1/2 cup crumbled feta (optional)
1/2 cup cooked beans (optional – any kind will do)
Lettuce leaves (any work well here, but I really love Boston ettuce leaves for this)
 

DIRECTIONS:
1) In a steamer or microwave, lightly steam zucchini and allow to completely cool.

2) Place in large mixing bowl, along with tomatoes, onion, and garlic, mix gently, and then add olive oil, salt, and cayenne.

3) Toss and refrigerate for at least 2-3 hours.

4) To serve, line a platter with lettuce leaves and scoop zucchini/tomato mixture on top; then arrange parsnips, radishes, cucumbers, and olives around the edges; then sprinkle cheese and/or beans on top; garnish with parsley.

 

Crunchy Thai-Style Salad with Mango January 16, 2008

Fresh herbs, sweet mango and a bt of heat … now that’s an awesome combo. That’s what I love about Thai food in general: the ability to combine sweet, savory, sour and spice all in one delicious bite. This salad will not disappoint!

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Ingredients:

1 long English cucumber (leave the skin left on) seeded and julienned

1 crisp red pepper, cored and julienned

1 medium ripe mango, julienned (don’t pick an overly ripe mango – the salad will be mushy if you do)

1/2 red onion, thinly sliced

1/4 cup loosely packed cilantro leaves

1/4 cup shredded fresh basil leaves

For the Dressing:

1/3 cup freshly squeezed lime or lemon juice

1 1/2 tbsp medium-light palm sugar or soft brown sugar

1 large garlic clove crushed

1 mild or hot fresh chili, seeded and finely minced (you can used dried here too)

1/3 cup unsalted roasted peanuts, chopped

few sprigs fresh cilantro leaves to garnish

Directions:
1. Mix the cucumber, pepper strips, mango strips, sliced red onion, basil and cilantro in a salad bowl.
2. To make the dressing, in a small bowl, whisk together the lime or lemon juice, sugar, garlic and chili.
3. Pour over the salad and toss to mix.
4. Sprinkle chopped peanuts over the salad and give it another light toss.
5. Garnish with fresh cilantro leaves and enjoy!