salad recipe

Fresh Cabbage and Peanut Salad

We love this cabbage and peanut salad for a few reasons. First, it's an easy way to get your fiber, protein, and healthy fats, in one sitting! Second, it doesn't require much time in the kitchen. Yes, we do ask that you allow the cabbage to sit for an hour - but you certainly don't have to sit with it! Feel free to run your errands, make your phone calls, or take a shower while your cabbage sits - we promise your kitchen won't go ablaze! Lastly, this dish is simply delish! See for yourself and follow our recipe below! 

Ingredients (serves 3-4):

  • 1 medium-sized cabbage, finely chopped
  • 1 tablespoon salt
  • 1/2 cup raw peanuts
  • 1/2 bunch scallions, finely chopped
  • 2 green apples, finely chopped

Dressing:

  • 2 tablespoons olive oil
  • 2 tablespoons rice vinegar
  • 1 teaspoon lemon juice
  • Salt and pepper to taste
  • Sesame seeds to taste 

Directions:

  1. Toss the salt and cabbage in a large bowl and leave for about 1 hour. This will allow the cabbage to expel some of its moisture and reduce bitterness.
  2. While waiting, roast the peanuts in a single later, in a skillet over medium heat. Occasionally toss until they are lightly browned, about 5 minutes. 
  3. In a small bowl, combine olive oil, rice vinegar, lemon juice, sesame seeds, salt, and pepper in a small bowl. Mix and taste. Feel free to adjust ingredients according to taste. (remember: the cabbage is already salted so the dressing may not require much additional salt).
  4. Once the hour has passed, toss cabbage again with hands. Prior to serving, add scallions, apples, peanuts, and dressing. 

Stay In Season This Spring

spring vegetables

We made it! Spring is finally here and those comfort food cravings are starting to subside. One of the best parts about Spring are the light and crisp fruits and vegetables that come into season. Today we are sharing some of our favorite Spring produce and of course, a delicious Spring salad recipe that incorporates all of them.

1. Artichokes: Artichokes contain a biologically active chemical called cynarin which stimulates the gallbladder to produce and release bile. Bile helps us to digest fats and absorb the vitamins from our food. Bile also helps to remove toxins, protecting our livers. 

2. Arugula: You may have been enjoying arugula salads year round, but Spring is its time to shine. Arugula, along with all cruciferous vegetables contain a compound called sulforaphane which can inhibit an enzyme known to be involved in the growth of cancer cells. Arugula is also high in vitamin K which is important for bone health and improves the absorption of calcium. 

3. Asparagus: Although asparagus doesn't have the sexiest rep due to the smell it causes in urine, it has a wealth of other health benefits that make us look past that detail. Along with being loaded with fiber, antioxidants, and vitamins A, C, and E, asparagus also may boost our cognitive functioning. Asparagus contains folate (like other leafy greens) which works with B12 (found in meat) to prevent against cognitive impairment. Note: the body's ability to absorb folate declines after age 50 so it's important for those over 50 to eat their greens!

4. Apricots: Apricots are one of our favorite salad additions because of their boost of color and sweetness. These little guys are rich in catechins, a particular class of flavonoid phytonutrients that have anti-inflammatory effects in the body. They are also rich in carotenoids and xanthophylls (tongue twisted yet?) which are nutrients that protect our eyesight. While dried apricots are great for sweetness, we recommend the real deal to avoid a sugar overload in your salad. 

5. Fennel: Fennel is high in vitamin C which helps with iron absorption to prevent anemia and also boosts the production of collagen to keep our skin looking young and plump. It also is a great source of potassium, an electrolyte that can lower blood pressure. 

Now let's put all these Spring fruits and veggies to work. 

Spring Salad Recipe: (serves 2-4)

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Ingredients:

  • 5 cups arugula
  • 1 small bunch asparagus spears, trimmed and cut into thirds on the diagonal 
  • 1 cup artichoke hearts, quartered (can buy canned or frozen)
  • 3 apricots, sliced into quarters
  • 1 small fennel bulb, sliced
  • Shaved pecorino (optional)

Dressing:

  • 3 tablespoons olive oil
  • 1 teaspoon lemon zest
  • Juice of 1 lemon
  • Salt and pepper to taste

Directions:

  1.  Wash, slice and prepare all of the ingredients
  2. Saute the asparagus in 1 tablespoon of olive oil on medium-low until tender. Sprinkle salt to taste. Slice spears into thirds
  3. Saute or grill the fennel to release a sweeter flavor, or opt to toss it in raw
  4. Whisk together dressing ingredients in a small bowl
  5. Mix all ingredients into a bowl and lightly toss the dressing. Option to garnish with pecorino cheese and serve!

Asian Sesame Tofu "Croutons"

We all love a good Asian style salad but between the fried wonton strips and the heavy peanut dressing, we succumb to the black hole of hidden calories and saturated fat. That's why we've put the Tovita touch on one of our favorite meals. These versatile tofu-croutons are the healthy crunch factor your salad needs.

tofu croutons.jpg

Ingredients

  • 1 block of extra firm tofu, drained and sliced into ΒΎ inch cubes
  • 2 tablespoons Bragg’s Liquid Aminos (or low sodium soy or tamari sauce)
  • 1 tablespoon sesame seeds 
  • ΒΌ cup halved cashews (optional)

Directions

  1. Preheat oven to 400 degrees F
  2. Cover a baking sheet with aluminum foil or spray with oil to prevent sticking
  3. In a bowl, toss the cubed tofu, sesame seeds, and cashews in the sauce
  4. Bake for about 30 minutes, or until tofu becomes crunchy and crouton-like

Add to Asian style Salad pictured with:

  • 4 cups baby kale and spinach
  •  1 bell pepper, chopped 
  •  1 Cucumber, chopped
  • 1/4 cup Red onion, chopped
  •  2 stalks celery, sliced
  •  2 Tablespoons sesame ginger dressing (we like Annie's Organic Sesame Ginger)

(serves 2)

*Option to add avocado, broccoli, cabbage, mushrooms, or your favorite veggies. Get creative!

Other ideas:

  • Add to zucchini noodle pad thai
  • Asian style stir fry with brown rice, quinoa, cauliflower β€œrice”, or buckwheat noodles