Summer Time Salads

Written for The Juicery Co.

Salads make a great accompaniment to any summertime patio party, sunset picnics, and sunny beach days that we are all enjoying here in Vancouver. A “salad” can be as simple as some tender new lettuces tossed in a vinaigrette beside a piece of wild fish, to as complex as a balanced plant-based meal with numerous flavours and textures. Salads are also one of my favourites because there are no recipe rules; it can all just be tossed in a bowl transforming it into something beautiful. Below are 5 tips to building a salad along with two of my favourite summertime recipes. Happy Sunny Days xx 

Creamy Avocado & Dill Nugget Potato Salad

Creamy Avocado & Dill Nugget Potato Salad

 

Lauren Paton, R.H.N. 

* Include summers freshest produce

Look for locally grown in the grocery store, or check out a nearby farmers market or produce stand. If you have a garden and can include homegrown produce that’s great! Check out http://eatlocal.org to find one near you. 

* Include local summertime beauty foods to help keep your skin glowing and support you through the warmer months. Here are a few of my top picks: 

- Melons: Watermelon is my personal favourite summer fruit. Number 1 it tastes deliciously sweet, but it’s also super hydrating and contains high concentrations of lycopene to give your body UV-defense protection. Toss watermelon, cucumber, avocado, basil, lime juice, and olive oil together for a refreshing salad. 

- Berries: Have you ever gone berry picking? If you haven’t you should put it on your bucket list this summer! I’m going to call this berry therapy. I love it because you can quietly be in your own space, choosing the plumpest looking berries and putting them in your bucket (or your mouth!). Berries are scored high on the ORAC scale (oxygen radical absorbance capacity), meaning they are loaded with anti-aging antioxidants to help keep your skin looking youthful! 

- Tomatoes: The flavour and nutritional value comparison of a conventional store-bought tomato vs. vine ripe heirloom tomato is exceptional. Not to mention, heirloom varieties are so pleasing to the eye. Tomatoes are also and excellent sun-defense food due to their lycopene content. Did you know that the lycopene absorption increases by cooking tomatoes, and by adding healthy fats such as olive oil? 

- Peppers: Sweet bell peppers are an excellent source of vitamin C! Eating raw bell peppers will give you a great dose of this water-soluble antioxidant to help keep your immune system strong through the summer months by fighting free radicals. Vitamin C is also required to produce collagen, helping keep your skin looking firm and supple. 

- Herbs: Liven up any salad with herbs! They bring so many wonderful health benefits and flavour to your dish. They are detoxifying, anti-inflammatory, have antimicrobial properties, and are great for digestion. 

Tip: Include rosemary in bbq meat recipes! Marinating your meats beforehand with this herb can help reduce HCA's (heterocyclic amines), which are carcinogenic compounds that can form when meats are grilled. 

* How you chop

It’s true that the way to chop a veggie can affect how it tastes. With raw salads I enjoy smaller cuts by either using a mandolin to slice see-through radish slices, or shredding thin cabbage to make a slaw. Grated beets, ribbon'd carrots, and spiralized zucchinis add a fun touch to top any green. There’s something so satisfying about a chunky, grilled vegetable that you can cut into with a fork and knife. Whether that be a whole portobello mushroom brushed with grass-fed butter and garlic, or juicy halved stone fruit slathered in coconut oil and honey. 

* Double batch and save some for lunch the next day. 

I always have meal prep in mind, because it allows me to spend that extra time doing fun outdoor activities, rather than extra time spent cooking (don’t get me wrong, one of my happiest places is the kitchen, but nothing beats some vitamin sea!). Leave the dressing on the side so lettuces don’t get too soggy. If you are using dark leafy greens then it should be fine to 

have them lightly tossed… sometimes I find a massaged kale salad tastes even better the next day! 

* To feel more satiated, include quality protein and healthy fats to your leafy green salads. 

Nothing worse then having lunch, then an hour later your mind and body is preoccupied with something else to eat because your hungry. Include healthy fats such as avocado, nuts, seeds, salmon, and toss your salad with a quality extra virgin olive oil. Not only will you feel more balanced, but your body also requires fat to absorb fat-soluble vitamins A, D, E, and K. If you are an omnivore, go for humanely raised, organic meats, or make it plant-based by adding beans, lentils, quinoa, or a scoop of hummus. 

Creamy Avocado & Dill Nugget Potato Salad

Ingredients: 

  • 1 ½ pounds of nugget potatoes, cubed (you may also use fingerling) 
  • 1 ½ cups of green beans, cut on the diagonal into bite size pieces 
  • 1 shallot, thinly diced 
  • 2 tbsp. of fresh dill, chopped (and some extra for garnish) 

Dressing: 

  • 1 large avocado 
  • ¼ cup of extra virgin olive oil 
  • 1-2 tbsp. lemon juice 
  • 1 tbsp. dijon mustard 
  • Sea salt and pepper to taste 

Method: 

1. Add scrubbed potatoes to a large pot, cover with water, and bring to a boil. Reduce to medium heat, and cook until fork tender. Strain, and refrigerate. 

2. In a double broiler, steam green beans until vibrant green and tender (Remember you want to cook the color into vegetables and not out!). You can add these to the bowl of cooked potatoes once have cooled. 

3. In a food processor, add the avocado, lemon juice, dijon mustard, olive oil, salt & pepper. Puree until smooth. 

4. Take chilled potatoes and green beans out of the refrigerator, and mix in the chopped shallot, dill, and creamy avocado dressing. Taste, and adjust flavours to liking. 

Beluga Lentil Salad with Grilled Apricots & Blueberries

Ingredients: 

  • 1 cup of beluga lentils 
  • 4 apricots, halved and pits removed 
  • ½ cup of blueberries 
  • ¼ cup of raw walnuts, crushed 
  • ¼ cup of goats feta, crumbled 
  • 2 tbsp. mint, chopped 
  • 2 handfuls of arugula, washed 
  • 2 handfuls of curly green leaf lettuce, washed & torn into bite size pieces 
  • Coconut oil and pure maple syrup to brush apricots 
  • Salt & Pepper to taste 

Dressing: 

  • ¼ cup of extra virgin olive oil 
  • 3 tbsp. of balsamic vinegar 
  • 1 garlic clove, grated (you can use a microplane) 
  • 1 tsp. of dijon mustard 

Method: 

1. Rinse lentils in a fine mesh strainer. Transfer into a medium size pot with 2 cups of clean filtered water. Bring to a boil, then reduce heat to a simmer, cover, and cook for about 15-20 minutes (or until tender). Drain any excess water and set aside to cool. 

2. Prepare grill for medium heat. Lightly brush apricots with high-heat cooking oil such as coconut oil and some pure maple syrup. Once the grill is hot, place apricots cut side down. When they have grill marks (this should only take a couple minutes), flip and cook for a little while longer. Remove from heat and let cool. 

4. Prepare all salad dressing ingredients in a mason jar with a lid and shake, shake, shake! 

3. In a large mixing bowl add chilled lentils, blueberries, walnuts, goat’s feta, mint, arugula, and lettuce. Gently toss in desired amount of dressing, taste, and adjust flavours to liking. Top the salad with halved apricots, and garnish with whole mint leaves. If you want you can chop half the cooked apricots into smaller pieces and toss them into salad mix as well!

Garden Box Pesto

GARDEN BOX PESTO

INGREDIENTS

o   1 bunch of basil (1 packed cup)

o   1 bunch of parsley (1 packed cup)

o   1 bunch of cilantro (1 packed cup)

o   1 bunch of mint (1 packed cup)

o   2-3 cloves of garlic

o   ½ cup of pumpkin seeds

o   Juice of ½ lemon

o   ½ cup of cold-pressed extra virgin olive oil

o   Sea Salt, to taste

 METHOD

1. Wash the fresh herbs in a fine mesh strainer removing any dirt or debris.  Remove any large stems.

2. Combine the garlic cloves, pumpkin seeds, fresh herbs and lemon juice into the food processor and pulse until well combined

3. Gradually add extra virgin olive oil in a steady drizzle to the food processor until it turns into a smooth paste.

4. Add sea salt to taste

5. Store in the fridge in an airtight container

PESTO INSPO

  • Use as a spread on wraps or sandwiches
  • Toss into whole grain salads, potato salads, or green salads
  • Toss into a brown rice spaghetti pasta
  • Scramble into eggs
  • Bake ontop of chicken or fish
  • Add to a bean dip such as white bean pesto dip, or pesto hummus
  • Add a dollop ontop of soups such as tomato

Strawberry Rhubarb Crumble X Carrot Cake

I can sometimes be indecisive... Especially when it comes to dessert. 

My mom had some beautiful stalks of rhubarb growing in her garden, and I instantly thought strawberry rhubarb crumble! But, it was Easter after all, so maybe carrot cake since all the little bunnies love that (and by bunny's I mean my nephews). Well, why not combine them?!

I did just that, and it was deeelish!! Even my little bunny Beckett asked if he could bring some home (I bet he didn't know there was carrot it in). 

Ingredients:

  • 3 cups of chopped rhubarb 
  • 3 cups of frozen strawberries
  • 2 small oranges (2 tsp. zest & 1/2 cup juice)
  • 1 cup finely grated carrot (about 3 carrots)
  • 1 cups of rolled oats
  • 1 cup of raw crushed walnuts
  • 3 tbsp. of raw honey
  • 2 tbsp. of pure maple syrup
  • 1/4 cup of coconut oil

Method:

  1. Preheat the oven to 350F
  2. In a large saucepan, add chopped rhubarb, strawberries, 1 tsp. of orange zest, freshly squeezed orange juice, and raw honey. Bring to a boil and then let simmer for 10 minutes on low while you prepare the rest of the ingredients. Note: it's going to be quite juicy but don't worry the oats are going to absorb it all up when you bake it. 
  3. In a large mixing bowl, add oats, walnuts, grated carrot, maple syrup, 1 tsp. of orange zest, and coconut oil. Stir well with a fork.
  4. In a medium pyrex glass dish, layer half the carrot oat mixture on the bottom, then the cooked strawberry rhubarb mixture, and finally, top with the remaining carrot oat mixture.
  5. Bake for 25minutes, or until toasty on top & juices are bubbling. 
  6. Serve with a scoop of coconut ice cream or whip 

Raw Honey & Bee Pollen Overnight Oats

Ingredients:

  • ½ cup of rolled oats
  •  1 tbsp. of chia seeds
  • 1 tbsp. of hemp hearts
  • 1 cup of almond milk or organic kefir
  • 1 ripe banana
  • 1 tsp. of raw, local honey
  • 1 tsp of raw, local bee pollen

Method:

  • In a glass mason jar add oats, chia seeds, hemp hearts and almond milk until well combined.
  • Put the lid on the Mason jar, and place in the refrigerator overnight to soak. In the AM it should turn into a soft porridge/pudding-like consistency! 
  • In the morning, top it off with 1 sliced banana, honey, and bee pollen

 


Big "R" Salad

Simple food can taste so good. Like this "Big R Salad" - named after my dad Richard- because I always remember growing up seeing him snack on freshly picked radishes grown from our garden box with just a sprinkle of salt... he also loves pistachios so those needed to get in there somehow! 

Ingredients:

  • 3 big handfuls of arugula (about 4 cups)
  • 1 radicchio head, washed and torn into bite size pieces
  • 1 cup of radishes, thinly sliced
  • 1 cup of cucumber, thinly sliced
  • 1/2 cup of raw, shelled pistachios
  • 1/2 cup of unsulphered, dried figs cut into halves

Dressing:

  • Juice of 1 orange, and zest
  • 2 tbsp. of  balsamic vinegar 
  • 1/4 cup of extra virgin olive oil
  • 1 tsp. of dijon mustard
  • 1 small shallot, thinly diced
  • Fresh black pepper 

* Put all ingredients in a mason jar with lid and shake shake shake! Pour desired amount of dressing on salad and toss evenly 

 

 

Blended Cinnamon, Pumpkin Seed & Cashew Milk

Ingredients:

  • 1/2 cup of raw cashews
  • 1/2 cup of raw pumpkin seeds
  • 2 pitted medijool dates
  • 1 tsp. of cinnamon
  • 3 cups of clean, filtered water

Method:

  1. Soak the raw cashews and pumpkin seeds for 4 hours. Once the time is up, strain the them from soaking water, and give them a good rinse off.
  2. In a blender, add soaked cashews, pumpkin seeds, pitted dates, cinnamon, and fresh water.
  3. Blend all ingredients on high speed for 60 seconds.
  4. Pour mixture from blender through a nut milk bag over a bowl, and gently squeeze the milk from the bag. 
  5. Store in a large mason jar in the refridgerator for up to 4 days.

Blended Vanilla Bean, Hemp & Almond Milk

Ingredients:

  • 1 cup of raw almonds
  • 1/2 cup of raw hemp hearts
  • 2 pitted medijool dates
  • 1 fresh vanilla bean, sliced down the centre and insides scraped out
  • 4 cups of clean, filtered water

Method:

  1. Soak raw almonds for 8 hours. Once the time is up, strain the almonds from soaking water and give them a good rinse off.
  2. In a blender add soaked almonds, hemp hearts, pitted dates, vanilla bean, and fresh water.
  3. Blend all ingredients on high speed for 60 seconds, then strain through a nut milk bag.
  4. Store in a large mason jar in the refridgerator for up to 4 days.

 

Peanut Soba Noodle Salad

This recipe is a great for a weeknight dinner because it is uber simple to make and quick... not to mention the leftovers taste even better the next day for lunch! Soba noodles are my favourite for making cold-noodle salads. Did you know they are made from buckwheat, which actually is not a cereal grain, but related to the rhubarb family! They are naturally gluten-free, however, if you are celiac make sure to check the ingredients because some noodles can be a mixture of buckwheat+gluten containing grains such as spelt (look for the certified gluten-free symbol on the box). They are a much healthier alternative to white refined pasta noodles, so next time you go shopping try swapping out those white spaghetti noodles for soba noodles!

Lets start with the peanut dressing, because, in my opinion, it makes the dish.

Peanut Dressing Ingredients:

  • 1/2 cup of organic peanut butter (or almond butter if you have a peanut allergy)
  • 1/4 cup of tamari
  • 1/2 cup of water
  • 1/4 cup of EVOO (extra virgin olive oil)
  • 2 garlic cloves
  • 2 inch. piece of fresh ginger
  • Optional: if you like things a little spicy, add desired amount of chilli flakes 

Add all ingredients into the food processor and blend until creamy. Pour into a mason jar and store in the fridge while you make the rest.

Soba Noodle Ingredients:

  • 1 package of soba noodles (250 grams)
  • 1 cup of purple cabbage, thinly sliced (a mandolin works wonders here, just watch your digits)
  • 1 cup of bell peppers, thinly sliced
  • 1 cup of grated carrot
  • 1 handful of microgreens or pea shoots
  • Optional: organic edamame beans (vegan/vegetarian) or chicken

Garnish

  • Green Onion
  • Cilantro
  • Sesame Seeds
  1. Bring a large pot of water to a boil, and cook the soba noodles until tender according to the box instructions (usually around 6-8 minutes). Strain the noodles in a colander, and rinse well with cold water.
  2. In the same pot, add the noodles back into it with the creamy peanut dressing and the veggies. Toss well so that the noodles and vegetables are evenly coated. If you would like to add edamame beans or chicken now is the time to toss that in as well!
  3. Grab a bowl, add your desired garnishes, and start twirling!

 

Sweet Potato & Parsnip Fries

Ingredients:

  • 2 Large Sweet Potatoes
  • 2 Large Parsnips
  • 3 Cloves of Garlic
  • 1 Tbsp. of Coconut Oil
  • Pink Himalayan Salt

Method:

  1. Preheat the oven to 350F
  2. Scrub and wash the skin of the sweet potato and parsnip, then cut them into wedges or fries
  3. Note: if you cut them thicker, your cooking time may be extended
  4. Put all ingredients into a large mixing bowl and toss with salt and spices. Paprika, chill flakes, cumin, or turmeric are some of my favourite different flavour varieties!
  5. Spread evenly on a baking sheet and bake in the oven for 45 minutes or until crispy brown on the outside. 

#GirlBoss Beet Hummus

This recipe is inspired by my dear friend & role model, Alex Troll (Co-Owner of The Juicery Co.) who truly is the definition of a #GirlBoss. You can still be busy and eat healthy! After all, it's going to help you stay energized, think clearly, and be your best busy.

Ingredients:

  • 1.5 cups of chickpeas, or 1 can of chickpeas

  • Note: if you are using canned chickpeas, choose BPA-free cans. Remember to rinse the beans as well!

  •  2 small beets, peeled and steamed until soft

  • 2 garlic cloves, minced

  • Juice of 1 lemon

  • 1/4 cup. of tahini

  • ¼ cup of cold-pressed virgin olive oil

  •  1 tbsp. of miso paste

  • Black pepper to taste

Method:

  1. Peel the beets and slice into quarters. In a double boiler, steam beets until tender.

  2.  In a food processor, add chickpeas, cooked beets, minced garlic, lemon juice, olive oil, tahini, miso, and black pepper.

  3.  Blend until smooth!

* If you want more flavour from the beets, try roasting them!

 

Indulgent Raw Cacao Bliss Balls

As the name describes, pure chocolatey bliss when you sink you teeth into one of these bad boys. They make for the ultimate sweet tooth fix, perfect for a lunchbox snack, or gym bag pre/post workout energy bite!

Ingredients:

  •  ½ cup of raw almonds
  • 1 cup of raw cashews
  • 1 cup of shredded, unsweetened coconut
  • 1 cup of pitted medjool dates, (roughly 15 dates)
  •  ½ cup of almond butter
  • ½ cup of water
  • 3 tbsp. of raw cacao powder  

Method:

  1. In a food processor, pulse raw almonds into a fine meal and spread onto a plate for rolling.
  2. Next, combine cashews & shredded coconut in the food processor. Blend until it turns into a fine meal, and empty into a large mixing bowl.
  3. Put dates, almond butter, raw cacao powder, and water into food processor. Blend until it turns into a gooey paste.
  4. Add the wet date mixture to the dry cashew mixture in the bowl and stir until well combined. Place in fridge for 10 minutes to chill, this step makes the rolling a little less sticky!
  5. Roll golf-ball size balls in the almond meal, and line on a clean cookie sheet. Place in freezer until firm. Store in airtight container in freezer or refrigerator.

 

 

Collard Wraps

I remember the first time I made a collard wrap in cooking class at nutrition school – after I ate it, I noticed how I felt just right. It was fun to make as a class as we sat around the table in our groups, and scooped out of the bowls of ingredients that most appealed to us.

Now, I know what you’re thinking… how do I roll this stiff looking green leaf that looks like a fan? There’s this massive stalk getting in the way. I can’t fit all my ingredients into it. It’s falling apart before I can even take a bite!

Not to worry because I am going to teach you so you’ll be mastering the collard wrap roll. Collards are part of the cruciferous vegetable family, which means they have super detoxifying properties. They are packed with nutrients, and are an excellent source of calcium, vitamin A, K and C! So long too refined white flour wraps… collards are taking your place.

 Preparing The Collards

  • Selecting your collards: When you go to shop for collards, choose ones that are fresh, vibrant green, and not yellowing, torn, or wilted. Select larger leaves since this makes it easier to roll up your yummy ingredients.
  • Trimming the stem: cut off the long stem just below the bottom of the leaf. Lay the collard flat on the cutting board with the veiny side up. Using a sharp pairing knife cut the center rib flat to the same thickness of the leaf, but not all the way through.
  • RAW or Cooked?
    • For RAW collard wraps: Fill up the sink, or a bowl, with clean warm water. Hand-wash the leaves to remove any dirt.
    • For COOKED collard wraps: After washing the collards, in a separate bowl fill it with boiled water, and submerge the leaves until they turn bright green in color. Make sure to use a spoon to remove them from the hot water so you don't burn your fingers! You may also cook them by steaming them in a double broiler until just soft and bright green. Rinse under cold water to stop the cooking process.
  •  Gently Pat Dry: you may do this with a clean kitchen towel or piece of paper towel.
  • Add your favourite fillings: place your collard leaf on a plate with the veiny side up. In the center, towards the edge, on one side of the leaf, add your spread. The spread helps to hold all the goodness together. For example, I love to use bean dips, hummus, cashew dip, or guacamole. Then load up on as many veggies, herbs & other fillings as you like! (Depending on the size of your leaf… try not to over fill it otherwise it will be hard to keep together!)
  • Rolling: just like you were rolling a burrito, with two hands, fold over both sides of the collard on top of the fillings. Once they are tucked in, roll roll roll all the way to the end!
  • Meal Prep: collards are great because they don’t go soggy fast- so make a couple extra for lunch the next day.
  • Choose a Theme: This is a great way to make healthy eating fun with a group of friends! Here are some example themes:
    • Thai Collard Wraps with Peanut Dipping Sauce
    • Mexican Black Bean & Rice Collard Wraps with Homemade Salsa
    • Raw Vegan Collard Wraps with Sprouts and Guacamole
    • Quinoa & Roasted Root Veg Wedge Collard Wraps with Pesto Dipping Sauce
    • Chicken & Romaine Salad Collard Wrap with Garlicky Cashew Caesar Dressing
    • Sushi Collard Wrap with Tamari to Di
    • Breakfast Scramble with Baked Potato Wedges in a Collard Wrap

Choose Your Fillings:

  1. The Spread: bean dips, hummus, carrot cashew dip, guacamole, pesto, roasted eggplant dip
  2. Protein: beans, lentils, wild-caught fish, or organic & humanly raised chicken
  3. Complex Carbs: yam or potato wedges, squash cubes, brown/red/purple rice, quinoa (also great protein source!), millet, amaranth
  4. Healthy Fats: avocado, nut butter spreads, unrefined olive oil dressings
  5. Raw & Cooked Vegetables: try to include local & seasonal veg! If it is the winter, maybe more cooked ingredients is more health supportive. If its summer, a raw wrap may sound more appealing!
  6. Leafy Greens: the beauty of a collard wrap is your already including some greens! Try baby mixed greens, crisp shredded romaine or red leaf lettuce, arugula, spinach, frisee, or thinly sliced radicchio & dandelion as additional fillings.
  7. Others: fermented vegetables, sauerkraut, sprouts, herbs (cilantro & parsley), organic soft goat cheese, seeds (hemp & pumpkin), etc.
  8.  Dipping Sauce

Millet & Sage Fritters

🌿 Ingredients:

  • 3 cups of cooked ‪millet‬
  • 1 yellow ‪‎onion‬ grated
  • 1 large ‪zucchini‬ grated
  • 2 light yellow ‪‎carrots‬ grated
  • 2 stalks of ‪‎celery‬ grated (the stringy fiber will be left behind)
  • 1 tbsp. of freshly chopped ‪sage‬
  • 2 tbsp. ‪‎olive oil‬
  • 1 heaping tsp. of ‪‎onion powder‬
  • sea salt & pepper

🌿Method:

  1. Preheat oven to 350F
  2. In a saucepan add all vegetables, olive oil, and seasonings. Cook on medium heat until zucchini becomes transparent, the carrots are soft, and it smells fragrant!
  3. In a large mixing bowl, add cooked vegetable mixture with 3 cups of cooked millet and fresh sage. Stir until well combined.
  4. In a food processor, take half the mixture and blend it until it turns into a dough-like consistency.
  5. Put the processed mixture back into the bowl with the rest and stir well.
  6. Grease a tray with coconut oil. Using 1/4 cup scoop onto tray. It will make 12 fritters.
  7. Bake in the oven for roughly 30 mins (you will have to flip them half way through at 15 mins) or until they turn golden brown and crispy on the outside!