Broad Bean Salad
Ireland: Ireland provided my first introduction to broad beans, and man did I love them! It was fun to pick the pods off of the plants and I will definitely be growing these once I am home and gardening!
3 cups whole broad beans
salt and pepper to taste
Pod beans and place into medium saucepan filled with water to cover completely. Over medium-high heat, bring to boil and let simmer 2-3 minutes. Remove from heat and strain through colander or mesh strainer.
Season with salt and pepper to taste and serve immediately.
Serving Suggestions: Serve as a simple side for starch and meat, or use to garnish salads and soups.
Total Time: 5 minutes.
Italy: At our favorite place to volunteer in northern Italy we had the option of creating something like this daily at lunch and dinner. With the endless combinations of optional dressings and spices provided, this side (or main) never became old.
While consuming a vegetarian or vegan diet, it is critical to include sources of protein, iron, calcium, zinc, omega 3s and B vitamins in each meal. This salad features dark greens, which deliver calcium, iron and zinc. Adding carrots and beets provides an extra boost of vitamins and antioxidants (and specifically adds ascorbic acid which enhances mineral absorption from other players in the salad). Sunflower and sesame seeds are high in protein, iron and zinc. Nutritional yeast is high in B vitamins (B12) and can be used generously as desired. Cayenne pepper adds a bit of heat to this otherwise cold, raw meal which may aggravate Vata personality types. Adding fermented juices aids in digestion of this raw salad and provides prebiotics, which are beneficial to gut flora. Adding a dash of olive oil contributes omega 3s, which are essential and must be obtained from the diet, while also enhancing absorption of fat-soluble vitamins (such as the vitamin K from the greens).
2 cups mixed organic greens
½ cup shredded beets
½ cup shredded carrots
2 Tbs raw sunflower seeds
½ Tbs roasted sesame seeds
1 tsp Nutritional Yeast
¼- ½ tsp cayenne pepper
Freshly cracked pepper to taste
Choose one or a mixture of the following: Apple cider vinegar, tamari, freshly squeezed lemon juice, or balsamic vinaigrette with dash of olive oil.
Rinse all salad greens in cold water. Gently spin (in salad spinner) all salad greens until dry. Peel beets and pulse in food processor until finely shredded, being careful not to overly pulse and puree. Set shredded beats on top of salad greens and rinse food processor to avoid dying carrots (for presentation if desired). Peel carrots and then finely shred in food processor. Add to salad greens. Sprinkle seeds, yeast, and peppers over mixture. Add dressing and toss gently just before serving.
Suggestion: Consume slowly before eating cooked foods. May also sprout sunflower or sesame seeds to increase mineral availability.
Prep Time: 10 minutes
Spicy Salad Dressing
Ireland: I created this exciting fiery dressing to drizzle over tender young freshly picked incredible greens while gardening in Ireland.
¼ cup Red Wine vinegar
¼ cup White Wine vinegar
2 large cloves roasted garlic, finely minced
3 red chili peppers, seeds removed, finely minced
1 tsp Oregano
1 Tbs cilantro
¼ tsp sea salt
¼ tsp pepper
Mix all ingredients together and use immediately or seal in airtight container and refrigerate up to 5 days.
Serving Suggestion: Use to brighten simple salad greens or for dipping bread.
Total Time: 10 minutes
Tesco Daily Salad
Northern Ireland: At times, a lot of times, during this trip, we are living off of mini mart (or gas-station) food. Tesco mini stores were life savers most of the time in places like Northern Ireland where I was delighted to come across this substantial little guy for most days for lunch and dinner.
1/2 cup Black Rice
1/4 cup edamame beans
1/4 cup black turtle beans
6 cooked king prawns
1/2 cup diced red and yellow peppers
1/4 cup diced carrots
1/8 cup thinly sliced spring onion
1 cup washed and rinsed rocket
1/8 cup finely chopped parsley
1 Tbs white vinegar
Lime & Chili Dressing:
1 Tbs lime juice
pinch of sugar
1 tsp tamari
1 tsp rice vinegar
1/2 tsp fish sauce
1/2 tsp garlic puree
1/2 tsp tomato paste
1 tsp coriander
1/2 tsp red chili puree
1/2 tsp spirit vinegar
1 tsp chili flakes
1/2 tsp cornflour
pinch of salt
Serving Suggestion: Use as your go-to one meal a day, everyday you are in Europe, or maybe one day when I don’t have an aversion to it anymore
Total Time: 2 minutes at Tesco Express checkout line, or 10 minutes at home
Yields: Enough to make you happy the rest of the day, and enough one day to make me nostalgic of my days in Europe
Thyme Salad Dressing
Ireland: Another busy dressing for basic greens created while gardening in Ireland.
1 tablespoon extra virgin organic olive oil
1 tablespoon golden balsamic vinegar
1 teaspoon fresh thyme
1 teaspoon salt
1 teaspoon freshly ground pepper
Combine all ingredients and whisk well. Serve over salad or vegetables.
Prep time: 2 minutes
Yields: 2 tablespoons dressing