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Winter Salad Bowl

January 17, 2016

 

I'm sitting at my mom's house looking out the window at the grey skies and beautiful lake while the Seahawk's game is going on in the background (which didn't go well as you all know by now). The view outside definitely screams WINTER, but salad??

 

Yes!

 

Warm winter greens and roasted sweet potatoes are comfort foods in my book.

 

Add some of my sister's favorite green, arugula, some sliced turnip, jicama or yacon and you are almost at perfection. But it's the beet hummus that adds the extra special "this is not your regular salad" touch.

 

 

The idea for this salad came from another weekend with mom...a much warmer weekend in Vancouver, B.C. We were walking around looking for a lunch spot and let me tell you...it's not easy to find a good "vegan friendly" lunch spot when you are surrounded by water known for its seafood.

 

I can't remember the name of the restaurant but, I made a list of the ingredients in the salad I had. The original had a beet puree and hummus, so I thought why not just combine the two?

 

The result - a really good beet hummus (salad, sandwich, cracker...it goes on anything).

 

This Winter Salad Bowl recipe is my version of that Vancouver salad.

 

 

Okay - we are talking about a salad so nutrition info should be shared. Salads are supposed to be healthy after all. That said, I'm going to skip the health benefits of greens because they've been a bit of a "hot" topic for several years now (you know they're good for you) and go right to two of the root vegetables.

 

 

Yacon is a root vegetable primarily grown in South America. It's versatility make it a great veggie to have on hand. Yacon can be eaten raw like jicama (and I think it tastes similar) or baked or roasted like a potato. The yacon root is made mostly of fructooligosaccharides (FOS) and water. The FOS is a carbohydrate we don't easily digest which means very few absorbable calories. Yacon also contains prebiotics that help with the growth and maintenance of healthy gut bacteria (if too much FOS is eaten, GI upset can occur in some people). There is some research showing Yacon may help with blood sugar and blood pressure regulation and lowering of triglyceride and LDL levels as well.

 

Beets contain a number of health promoting phytonutrients that provide anti-inflammatory, antioxidant and detoxification benefits. Betanin is a key phytonutrient in beets that supports detoxification steps involving glutathione. Our body goes through two major detox steps but these processes would need an entire blog post - just know that supporting them both is critical to overall health. To truly benefit from beets, make sure you are eating the peels and the flesh - just give them a good scrubbing before preparing - and eat them raw or limit the cooking time to 15 minutes or less.

 

Winter Salad Bowl - serves 4

Ingredients:

  • Garlic greens

    • ¼ onion, sliced

    • 4 cloves garlic, thinly sliced

    • 1 large bunch kale, collards or mustard greens, thinly sliced

    • 1 cup water

    • Pinch of sugar

    • ¼ teaspoon salt

  • 8 cups baby greens or arugula

  • 1 sweet potato, roasted

  • 1-2 yacon or turnips, julienned

  • 1 cup roasted beet hummus

  • Vinaigrette

    • 2-3 tablespoons apple cider vinegar

    • 1 tablespoon olive oil

    • 1-2 teaspoons dijon mustard

    • salt and pepper to taste

Instructions:

1. Place all of the garlic green ingredientss into a skillet over medium heat and cover. Let simmer for 15-20 minutes or until greens are cooked down and water has evaporated.

2. Combine vinaigrette ingredients in a small jar and shake to combine.

3. Divide greens between 4 bowls or plates. Top with warm greens, sweet potato, yacon and hummus. Drizzle with vinaigrette.

 

Nutrition Info:

253 calories, 8g fat (1g saturated, 3g monounsaturated, 1g polyunsaturated), 726mg sodium, 41g carbohydrates, 11g fiber, 11g protein

 

*Thank you to Wild Hare Organic Farm for many of the local & seasonal produce we are able to use in our recipes.

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