Tag Archives: clean eating

Red Cabbage Salad with Vegetables and Basil

It is much easier to eat a Gluten Free and maintain a YogaLean lifestyle if you plan ahead. Salads can be a great meal or side dish but can be a detriment as well if you do not make good choices. They need not be laden with heavy dressings to be appreciated. Opt for seasonal vegetables, fruits, and lean proteins or nuts to be the star of the dish rather than a dressing.

Salads do not have to be constructed with a base of lettuce. Many other “greens” can be used as a base. According to studies, cabbage is a great vehicle to use as it provides the body with Calcium, Iron, and Potassium. It is a very good source of Dietary Fiber and Vitamin C.

I like to include a variety of colors, textures, flavors, and food groups to my salad to provide a satisfying meal or, if a smaller portion is served, accompaniment to a meal.

My inspiration for cabbage salads began with the idea of modifying coleslaw. I appreciated the intricate dice and the firm texture of the cabbage but did not particularly enjoy the dressing. At home I began experimenting with the diced cabbage with an oil and vinegar dressing and was hooked.

Cabbage comes in both green and red varieties. I look for a firm head of cabbage when I go shopping. Experiment with either red, green, or a multicolor cabbage salad next time you wish a salad as a meal or a side dish. Enjoy this Gluten Free YogaLean recipe as you look to make healthy food choices while keeping up an active lifestyle. More Gluten Free recipes can be found on my blog at http://healthyrecipevariations.blogspot.com/.

Base Recipe for a Side Salad (double and add protein if being used as a meal):

1-1.5 Cups of Diced Cabbage

1 Cup of Diced Seasonal Vegetables

2-4 TBSP Oil and Vinegar Dressing

Optional Ingredients:

2 TBSP Fresh Basil (used here) or Rosemary

Crushed Red Pepper Flakes (1 TBSP or to taste)

2 TBSP each of any of the following: Sesame, Pumpkin, or Sunflower Seeds

If converting to a meal …. PROTEIN additions:

1 Cup of Nuts

1 Cup of Lean Meat (thinly sliced)

1 Cup of Tofu (I prefer pan fried)

1 Cup of Cheese

1 Hard Boiled Egg

Dressing Options (use 2-4 TBSP):

Oil and Balsamic Vinegar

Oil and Balsamic Vinegar + Pesto

Oil and Balsamic Vinegar + Sriracha

Oil and Balsamic Vinegar + Honey Mustard

Spinach Salad with Figs, Walnuts, and Brie

A salad can be an accompaniment to a meal or can be a meal itself. The portion size determines everything – salads are a great way to incorporate seasonal fruits and vegetables into your meal. If you are making your salad and entrée, make good choices to ensure you have a balanced meal and include protein and carbohydrates.

I find the keys to success with a salad include bold flavors, multiple textures, and a variety of food groups.

This salad can be a meal or a side dish. If using as a meal, you may wish to serve gluten-free crackers on the side or gluten free cornbread. If the figs are very ripe and juicy, you may not need salad dressing. If you do need dressing, I suggest a simple oil and vinegar so that the flavor of the fruit and brie stands out, not the dressing.

Figs are a great find when they are in season. They are low in calories while high in dietary fiber and antioxidants. Research shows the chlorogenic acid helps lower blood sugar levels and control glucose; an important factor for those with adult onset diabetes.

Base Ingredients:

Spinach

Fresh Figs

Brie

Walnuts (another soft nut like pecans can be used instead)

Optional:

Oil and Vinegar Dressing

Add diced dates for flavor and texture

Enjoy this YogaLean recipe and other gluten-free recipes at Healthy Recipe Variations

Amaranth Fruit and Nut Cereal

Amaranth is a complete protein. It is a YogaLean way to start your day. You can customize the flavor profile so that you can make this dish day after day and it does not have to be the same. The nutritious grain comes from a fast growing plant related to beets, chard, spinach, and quinoa.

Texture is important to many people. This cereal can be made dry or have a liquid/runny content depending on the amount of liquid used. The consistency this recipe produces can be related to tapioca or cream of wheat.

Enjoy this Gluten Free Breakfast and find other Gluten Free recipes at Healthy Recipe Variations.

Base Ingredients (Serves 2)
1 Cup Amaranth (I use Bob’s Red Mill)
2 Cups Water (or milk of your choice)

1/ 2 Cup Almond Milk
1 TBSP Flavoring (I suggest Vanilla, Almond, Maple, or Cinnamon)

NOTE: I started with some pre-cooked Amaranth. The recipe calls for 3 cups of water to 1 cup of Amaranth. I used 3 cups of water to partially cook 2 cups of Amaranth. This technique allows me to use the amaranth in a variety of recipes throughout the week, and cuts down on preparation time when I wish to make the additional meals. I used 2 cups of partially hydrated amaranth and added 1 cup of almond milk to a pot. I added 1 TBSP ALMOND flavoring and cooked until the almond milk was almost absorbed. Then I added 1 cup of fresh dates stirring until all liquid is absorbed.

It was suggested I try Almond Flavoring when cooking with figs…I fell in love when I took that suggestion!

Fruit and Nut Options: (Seasonal Fruits are More Flavorful)

Figs, Bananas, Almond Flavoring, and Walnuts

Berries and Vanilla

Dates and Cinnamon

Dried fruits and nuts w/ flavoring of your choice

Stone fruit, vanilla, and pecans

Mango, coconut, and coconut flavoring

Pumpkin, pumpkin pie spice, and walnuts or pecans

Instructions:

Combine the ingredients (minus the fruit and nuts) in a pot.

Bring to a boil then reduce heat to a simmer. Stir from time to time.

When liquid is almost absorbed, add the fruit and nut combination of your choice and stir until the liquid is absorbed.

Cooking time: 30 minutes if amaranth is dry, 15 minutes if partially cooked.