The Secret To Balanced Full Meal Salads

To me, this time of year is a bit of a tease. The long, warm days of summer have arrived. But the summer foods haven’t yet. Soon local farmers and our backyard gardens will be busting with veggies and fruit. Until then we can nourish our cravings with full-meal salads using the veggies and fruit that are available now. It’ just takes a bit more creativity.

Full-meal salads are my absolute go-to during the summer months. And, with the growing trend of salads-in-a-jar, I can see that others are catching on.

The secret to a perfectly balanced full-meal salad (that will actually fill you up) is to include whole grains, protein and healthy fats as well as all those veggies. I also like to include some fruit for a sweet note. 

Here are two of my favourite full-meal salads with ingredients that we can get this time of year. You’ll notice that there aren’t amounts listed for the salad ingredients – make as much or as little as you want.


Thai- Inspired Brussels Sprout Salad

Inspired by: Food and Wine Magazine, February 2015

This salad gets better when the Brussels Sprouts marinate in the dressing for a few hours - making this the perfect salad to making in the morning and bring to work for lunch

Salad Ingredients:

Cooked short grain brown rice 
Steamed edamame 
(not in the pods) 
Brussels sprouts 
Apples

Dressing:

1/3 cup lime juice
3 TBSP fish sauce
2 TBSP hemp or flax oil
1 TBSP brown sugar
(coconut sugar would be a 
great alternative)
1/8 teaspoon cayenne

Directions:


In a small bowl, mix the dressing ingredients together, stirring to dissolve the sugar.
Wash the apples and Brussels Sprouts, removing the apple core and the outer leaves and stems of the Brussels Sprouts. Slice thinly (I use my Cuisinart but a mandolin would work too).
In a large bowl, toss the salad ingredients with the dressing. 





Pistachio-Sweet Potato Salad


Inspired by: Alive Magazine

This salad gets better when the Brussels Sprouts marinate in the dressing for a few hours - making this the perfect salad to making in the morning and bring to work for lunch


Salad Ingredients:

Sweet Potatoes 
(baked, cooked)
Pistachios
Raisins
Granny Smith Apples



Dressing:

1/4 plain yogurt
1/4 cup mayonnaise
2 TBSP apple cider vinegar
1 TBSP garam masala or 
curry powder
Salt and Pepper


Directions:


In a small bowl, mix the dressing ingredients together.
Dice the sweet potato and apple into similar size pieces.
In a large bowl combine the salad ingredients. Toss in the dressing.
Enjoy!











For ideas of how to change what you’re eating, check out my free resource: How to Eat Healthy to Boost Your Energy: 10 Steps that Even Healthy Eaters Miss at www.KristenYarker.com/womens-nutrition (Guys: head over to www.KristenYarker.com/mens-nutrition)




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Roasted Yam, Quinoa, and Mixed Greens Salad

Featured on Calgary's CTV morning show with our very own Brigitte
Check it out!

Adapted from Eat Yourself Skinny!

Ingredients:

2 medium Yams, peeled and cubed (can also use sweet potatoes)
1 Tbsp Olive Oil
1 tsp. Garlic Powder
1/2 tsp. Onion Powder
1/2 tsp. Oregano
1/2 tsp. Spice Sanctuary's Ground Red Chili Powder
1/2 cup uncooked quinoa
2 cups mixed greens (Kale is also great for this salad)

Optional:
1/4 cup dried cranberries/raisins/sunflower seeds/whatever you feel like!

Salad Dressing:

2 Tbsp Apple Cider Vinegar
2 Tbsp Olive Oil
1 tsp. minced shallots
1 1/2 Tbsp honey

Directions:

1. Preheat oven to 425 degrees F.

2. Rinse and peel yams, chopping them into 1/4 inch cubes. Toss with olive oil, garlic powder, oregano and chili powder until completely coated.

3. Spread out cubes evenly onto a baking sheet and roast for about 30 minutes, flipping them once.

4. While the yams are baking, cook the quinoa in a rice cooker (quinoa has the same exact water ratio as rice, so just check your cooker's water requirements and go!). Once quinoa is done, stir to fluff it up and allow it to cool for about 5 minutes.

5. In a large bowl, combine greens and quinoa.

6. Mince your shallots, then in a smaller bowl mix together dressing ingredients and toss with the greens and quinoa

7. Gently fold in the sweet potato cubes, then sprinkle your dried fruit or seeds on top for presentation.

Easy Sushi at Home

A number of years ago now, a couple of friends of mine went "WWOOFing" (World Wide Opportunities on Organic Farms – an organization that connects volunteers with farms all over the world in need of assistance, often in exchange for room and board) in Japan. One of the farms they stayed with introduced them to a way of preparing sushi for a large, busy family without someone having to spend hours assembling all the rolls or cones. When they came home, they introduced this technique to our group of friends:

First, get your sushi rice cooking. For how to make the sushi rice, see this recipe.

Sushi ready for assembly: Steam broccolini stems, avocado, baked sweet potato sticks, cucumber sticks, and homemade tamago.

Second, prepare all the ingredients you like to have in sushi rolls. We like veggie rolls of various kinds, so we cut tofu, avocado, and cucumber into sticks and grate a bit of carrot and/or radish. We also lightly steam asparagus or broccolini/broccolette stems and bake yam sticks. You may also want to get more adventurous and add raw or cooked mushrooms, spinach, bell peppers, mango, green onions, baked squash, homemade tamago, tofu (plain or marinated), or, of course, shrimp, crab, and sushi-grade fish. For condiments, in addition to soy sauce or tamari, you may want wasabi, pickled ginger, mayonnaise, cream cheese, toasted sesame seeds or gomasio. Check out the online menus of sushi restaurants for inspiration.

Third, cut your sheets of sushi nori into square quarters.

Finally, when your rice and other ingredients are cooled, lay out all the ingredients on the table. Just like having a taco night, everyone grabs some nori squares, add some rice and their favourite ingredients and condiments, roll it in their hands into a rough cone shape or just hold it like a taco, and eat!

Add in bowls of miso soup to complete the meal.

Cheese Stuffed Yam Croquettes

Adapted from Recipe Archive

Ingredients: 

250g Yams chopped coarsely (Sweet Potatoes & Potatoes can be substituted)
25g Butter
½ Egg beaten
1 Spring Onion chopped
25g Mozzarella or Edam Cheese cut into 5 cubes
35g Fine Dry Breadcrumbs
Oil for deep frying
Salt and Pepper
Pinch Thyme
Optional Garnish:
6 Pimento Stuffed Olives

DIRECTIONS

1. Boil yams until soft, drain well and put through the ricer add the egg and the butter mix to a smooth puree and mix in the spring onion and thyme.
2. Shape the mix into required size.
3. Push a cube of cheese into the centre of each ball and re-shape the yam mix around them.
4. Roll the balls in beaten egg and then breadcrumbs until coated.
5. Deep fry until golden brown drain on kitchen paper.
6. Place on a warm plate and garnish.

Spicy Sweet Potato Fries

Adapted from Epicurious

INGREDIENTS

orange-fleshed sweet potatoes, one per person
olive oil (see below)
Spicy Dipping Sauce with Sriracha (optional, but good)

Seasoning Mix Ingredients:
(You'll want to make this over and over so my recipe makes enough spice mix for several batches.)
2 T ground coriander
1 T ground fennel
1 T dried oregano (use any Mediterranean oregano like Greek Oregano or Turkish oregano, but not Mexican oregano for this.)
1 T Aleppo Pepper (or use a smaller amount of cayenne pepper)
2 T kosher salt
- See more at: http://www.kalynskitchen.com/2007/10/spicy-sweet-potatoes-fries-recipe.html#sthash.vUtPwU9L.dpuf

orange-fleshed sweet potatoes, one per person
olive oil (see below)
Spicy Dipping Sauce with Sriracha (optional, but good)

Seasoning Mix Ingredients:
(You'll want to make this over and over so my recipe makes enough spice mix for several batches.)
2 T ground coriander
1 T ground fennel
1 T dried oregano (use any Mediterranean oregano like Greek Oregano or Turkish oregano, but not Mexican oregano for this.)
1 T Aleppo Pepper (or use a smaller amount of cayenne pepper)
2 T kosher salt
- See more at: http://www.kalynskitchen.com/2007/10/spicy-sweet-potatoes-fries-recipe.html#sthash.vUtPwU9L.dpuf

1 teaspoon coriander seeds

1/2 teaspoon fennel seeds

1/2 teaspoon dried oregano

1/2 teaspoon dried hot red pepper flakes

1 teaspoon kosher salt

2 lb medium sweet potatoes

3 tablespoons vegetable oil

orange-fleshed sweet potatoes, one per person
olive oil (see below)
Spicy Dipping Sauce with Sriracha (optional, but good)

Seasoning Mix Ingredients:
(You'll want to make this over and over so my recipe makes enough spice mix for several batches.)
2 T ground coriander
1 T ground fennel
1 T dried oregano (use any Mediterranean oregano like Greek Oregano or Turkish oregano, but not Mexican oregano for this.)
1 T Aleppo Pepper (or use a smaller amount of cayenne pepper)
2 T kosher salt - See more at: http://www.kalynskitchen.com/2007/10/spicy-sweet-potatoes-fries-recipe.html#sthash.vUtPwU9L.dpuf

DIRECTIONS

Preheat oven to 425°F.

Coarsely grind coriander, fennel, oregano, and red pepper flakes with a mortar and pestle. Stir together spices and salt.

Cut potatoes lengthwise into 1-inch wedges.

Toss wedges with oil and spices in a large roasting pan and roast in middle of oven 20 minutes. Turn wedges over with a spatula and roast until tender and slightly golden, 15 to 20 minutes more.

Baked Latkes

INGREDIENTS

4 to 6 tsp extra virgin olive oil, divided
2 lbs potatoes (or combination of any of the following: potatoes, zucchini, yams, carrots, parsnips, sweet potatoes, turnips)
1 medium onion, chopped
2 eggs, lightly beaten
1/4 cup flour
1/2 tsp baking powder
1/2 sea salt
1/4 tsp ground pepper
1 clove garlic, minced (optional)
1 Tbsp fresh dill, minced (optional)

DIRECTIONS

Preheat oven to 450 degrees Fahrenheit.

Coat two cookie sheets with 2 to 3 teaspoons of the oil on each.

Grate the potatoes (and other vegetables, if using) into a large bowl. Add all the other ingredients, including remaining oil. Stir to combine.

Drop the potato mixture by rounded tablespoonfuls onto the greased cookie sheets. Flatten slightly to make them into patties rather than mounds.

Bake for until the undersides are lightly browned and crisp, about 10 minutes. Brush the tops of the latkes with a very light coating of oil, then flip them over and bake for another 8 to 10 minutes. Be careful not to overcook them; they are done when they are crisp and golden brown.

Serve hot with sour cream or apple sauce.

Mashed Sweet Potatoes With Goat Cheese and Kale

INGREDIENTS

2 lbs sweet potatoes or yams, peeled and cubed
1 Tbsp lemon juice
1 cup milk
4 cups kale, chopped
4 oz goat cheese
1 tsp sea salt
1/2 tsp black pepper

DIRECTIONS

Boil sweet potatoes or yams uncovered in a large pot for 15 minutes or until very soft. Drain and set aside.

Place one tablespoon of lemon juice in a one cup measuring cup, add milk to measure one cup and let sit for 5 minutes. 

In the same pot that the sweet potatoes or yams were boiled in, add the kale, goat cheese, and milk mixture and bring to a boil. Reduce the heat and simmer until the kale just wilts. Add salt and pepper and turn heat off. Add the cooked sweet potatoes to the mixture of kale, goat cheese, and milk. Mash together. 

Serves 6.

Root Vegetable Gratin

INGREDIENTS

4 medium turnips
1 large sweet potato or yam
1 lb carrots
2 large leeks
3 Tbsp unsalted butter, divided
1 Tbsp flour
1/3 cup milk
1/3 cup apple cider
1/4 lb good melting cheese such as Swiss, cut into chunks
Fresh Parmesan cheese, grated

DIRECTIONS

Preheat the oven to 375 degrees Fahrenheit.

Trim the root vegetables, peel them, and cut them into chunks.

Bring salted water to a boil in a large pot. Add the turnips, sweet potato, and carrots and boil until tender, about 10 minutes. Drain.

Cut the leek where the white part meets the green part and cut the white part in half lengthwise. Wash each half under running water, using your hand to loosely separate but still gather the layers. Cut leek halves crosswise into 1/2 inch half-rounds for sauteeing. Then, take the green part and remove the outer layer or two. Inside you'll find a tender 'light green' part that can also be cut into half-rounds for sauteeing.

In a large skillet, melt two tablespoons of the butter over medium heat. Add the leeks and cook, stirring often, until soft. Set the leeks aside.

In the same skillet, melt the other tablespoon of butter over medium heat. Stir in the flour until there are no lumps. Slowly stir in the milk one spoonful at a time, stirring all the time and not adding more until the lumps are stirred out. Add the apple cider. Cook until the sauce thickens, stirring often. Stir in the cheese, the sauteed leeks, and the cooked root vegetables. Transfer to a baking dish.

Bake for 30 minutes or until hot and bubbly throughout. Top with Parmesan and bake for another 15 minutes.

TO MAKE AHEAD

The day before, assemble the entire gratin, except the Parmesan topping, and cover and refrigerate before baking. Return to room temperature before baking.

Spicy Black Bean Cakes

INGREDIENTS

Lime Sour Cream
1/2 cup sour cream
2 tsp lime juice
1 small fresh jalapeno pepper, minced
Sea salt to taste

Bean Cakes
2 Tbsp extra virgin olive oil, divided
1/2 yellow onion, finely diced
6 cloves garlic, pressed
2 fresh jalapeno peppers, finely diced
1 Tbsp ground cumin
2 (540 mL) cans black beans, drained and rinsed
Sea salt and pepper to taste
2 cups grated raw sweet potato
1 egg, lightly beaten
1/2 cup plain dried bread crumbs

DIRECTIONS

To prepare lime sour cream, mix the sour cream, lime juice, 1 small minced jalapeno, and salt together in a small bowl. Cover, and refrigerate.

Heat 1 tablespoon of olive oil in a small skillet over medium heat. Cook diced onions until softened, about 1 minute. Stir in garlic, 2 diced jalapenos, and cumin; cook until fragrant, about 30 seconds.

Transfer contents of skillet to a large bowl. Stir in black beans, and mash with a fork. Season with salt and pepper to taste. Mix in sweet potatoes, egg, and bread crumbs. Divide into 8 balls, and flatten into patties.

In the oven, set cooking rack about 4 inches from heat source. Set oven to broil. Lightly grease baking sheet with 1 tablespoon oil. Place bean patties on baking sheet, and broil 8 to 10 minutes. Turn cakes over, and broil until crispy, about 3 minutes more.

Serve with lime sour cream.

Sweet Potato and Apple Casserole

Sweet potato casserole with apples and brown sugar, topped with cheddar cheese.

INGREDIENTS

4 medium size sweet potatoes
2 apples, peeled, cored and thinly sliced
1 small onion, chopped
1/4 cup light brown sugar, packed
1/2 teaspoon dried marjoram
2 tablespoons butter
1/3 cup water
3 tablespoons lemon juice
1 cup shredded cheddar cheese

DIRECTIONS

Boil sweet potatoes in salted water for 30 to 40 minutes, until tender. Drain, cool, peel, and cut into 1/4-inch slices. Arrange have of the sliced sweet potatoes and half of the sliced apples in a 1 1/2-quart shallow baking dish.

Sprinkle with onion, brown sugar, and marjoram; dot with butter.

Arrange remaining sweet potato and apple slices in the baking dish. Combine water with lemon juice; pour over layer of sweet potatoes and apples. Sprinkle cheese over top. Bake at 350° for 30 minutes.

Serves 4.

Christmas Time Yam and Cranberry Casserole

INGREDIENTS

3 1/2 lbs sweet potatoes or yams, peeled and cut into 3/4" cubes
2 large onions, cut into 3/4-inch chunks
extra virgin olive oil
2 cups fresh cranberries or frozen cranberries (do not thaw if using frozen cranberries)
2/3 cup brown sugar
2 Tbsps melted butter
1 large orange, juice and rind
1/2 tsp sea salt
1/2 tsp nutmeg
1/2 tsp ground ginger
1/2 tsp cinnamon

DIRECTIONS

Preheat oven to 400F degrees.

Mix sweet potatoes and onions and put mixed veggies in two sprayed shallow oven proof dishes (about 8"x12" each). Spray the veggies lightly with oil and bake until sweet potatos are just tender (a bit under done), about 20-25 minutes.

Lower heat on oven to 350F degrees.

Combine the remaining ingredients, mix well, and pour equally into the two casseroles. Mix well to coat all the pieces of vegetable.

Bake uncovered about 30-40 min or until tender and getting sticky. Stir once during cooking.

You may keep the casseroles in your refrigerator, tightly covered, for a day and then bake on the day of your dinner, or you may freeze them, tightly covered, before the final baking. Defrost before the final baking.

Carrot and Sweet Potato Soup

INGREDIENTS

2 tsp extra virgin olive oil
1 small yellow onion, finely chopped
2 tsp cumin
2 Tbsp curry powder
1 pound of carrots, peeled and sliced
1 pound sweet potatoes, peeled and cut into 1-inch pieces
3 1/2 cups vegetable broth

DIRECTIONS

Heat oil in a large Dutch oven and saute onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes, and vegetable broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.

When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat.

Curried Collard Greens with Chick Peas

INGREDIENTS

1 onion, cut into pieces
1 Tbsp crushed garlic
2 lbs collard greens, chopped
1-2 sweet potatoes, cubed
2 carrots, sliced
1 can chickpeas, drained & rinsed
1 can crushed tomatoes
1 cup raisins
1 cup walnut pieces (optional)
1 Tbsp cumin
1 Tbsp paprika
1 Tbsp turmeric
1-1/2 tsp cinnamon
1/4 tsp cayenne pepper (or to taste)

DIRECTIONS

This recipe can be prepared in a microwave oven, on the stove top, or in a large slow cooker (crock pot).

Place all ingredients in a large cooking pot. Bring to a boil and simmer until the onions become translucent and a fork will slip easily into the sweet potato pieces.

About one half hour before you are ready to eat, prepare some brown basmati rice. Serve the curry over rice with a tossed salad.