Kale & Quinoa Walnut Salad with Orange Vinaigrette

Hail to Kale!  This tasty salad not only packs a ton of flavor but it’s also chock full of nutrition.  Loaded with Vitamins A, B and C.  Oh, did I mention Iron and Protein?  So move over spinach, Popeye has a new love and her name is Kale!

Kale & Quinoa Salad with Orange Vinaigrette
makes 2 large servings  IMG_20141110_155331

  • 1 bunch of curly kale chopped with stems removed
  • 1 cup cooked quinoa, cooled
  • 1 large carrot, shaved
  • 1 cup canned garbanzo beans
  • 1/2 cup chopped walnuts

For the dressing:

  • 1/4 cup grapeseed or walnut oil
  • 1/8 cup rice wine vinegar
  • juice from 1 small orange
  • 1 tsp agave nectar
  • 1 clove garlic, crushed
  • 1 tsp dijon mustard
  • salt and fresh ground pepper, to taste

Mix all the dressing ingredients in a large bowl and set aside.  Remove the inner rib of the kale leaves.  Chop kale into bite size pieces.  Add kale to the bowl of dressing and mix well.  Set aside for at least 15 minutes.

Add the shaved carrots, garbanzo beans and walnuts to the salad and mix well.  Add the quinoa last.  It’s important that the quinoa is completely cooled before adding, preferably chilled.  If it is warm the quinoa will clump up in the salad and not mix well.  Add additional salt and pepper, if desired.  Enjoy!!

Chili-Lime and Cilantro Chick’n Mushroom Taquitos

IMG_2840Who doesn’t love a great Taquito? Even better – a vegan and gluten-free taquito!  I know I do.  Crispy, little rolled tacos stuffed with shredded chick’n, mushrooms, cheeze and then topped with guacamole, sour cream and pico de gallo.  Pure Heaven!

Easy to make and great for a party or a quick, family dinner.  Serve with a side of beans and rice and you have one heck of a meal!  They also freeze well, so you can double the batch and freeze half for later.  Just pop them in the oven to reheat.

INGREDIENTS:

FOR THE TAQUITOS:

  • 4 Gardein chick’n scallopini
  • 4 oz white mushrooms, chopped
  • 1/2 cup vegetable broth
  • 1/4 cup chopped cilantro
  • 1/2 tsp ground cumin
  • 1/2 tsp ground chili powder
  • 1/2 tsp sea salt
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 tsp cayenne (omit if you don’t want it spicy)
  • a pinch of cinnamon
  • 1 tbsp fresh lime juice
  • 1 cup shredded vegan cheddar such as, Follow Your Heart shreds or Daiya brand.
  • 18-20 soft corn tortillas

FOR THE TOPPINGS:

  • Guacamole
  • Pico de Gallo
  • Sour cream (vegan, of course).  I like Follow Your Heart brand.
  • Shredded romaine
  • Hot Sauce.  I love, love, love Cholula.

DIRECTIONS:

  1. Preheat the oven to 425 degrees F. Spray a large baking sheet with nonstick cooking spray.
  2. Heat a large skillet over medium heat and add 1 tbsp of vegetable broth.  Add the Gardein chick’n and cook about 4 minutes per side.  Add another 1 tbsp of the vegetable broth to prevent chick’n from sticking and to keep it moist.  Once cooked, remove from pan and set aside to cool.
  3. In the same pan, add 1 Tbsp of vegetable broth and the chopped mushrooms and cook until soft and slightly, golden brown.  About 5 minutes.  Remove from heat and set aside.
  4. Grab a chopping board and cut the cooled chick’n into small pieces.  The finer chop, the better.  Makes it easier to roll in to corn tortillas.
  5. In a medium bowl, combine the chopped chick’n with the cooked mushrooms, cilantro, cumin, chili powder, salt, garlic powder, paprika, cinnamon, cayenne (if using) and lime juice. Stir until chick’n and mushrooms are coated evenly with the spices. Now, mix in the shredded cheeze.
  6. Dampen two paper towels with water and place four tortillas at a time in between the paper towels. Place in the microwave for 20-30 seconds. Remove from the microwave.  Be careful, they will be steaming.
  7. Place a heaping tablespoon of the taquito mixture and spread it evenly across the center of the tortilla and roll it up fairly tightly.  Once rolled, place the taquito seam side down onto the baking sheet.  Repeat process until you have used up all of the taquito mixture.  This should make roughly 20 taquitos.
  8. Brush or spray the taquitos with some vegetable oil.  Place them in a preheated oven and bake for 15-20 minutes or until taquitos are just a touch brown and crispy. Remove from the oven and serve with the toppings above.  Enjoy!

Calcium-Rich Morning Green Juice

top-view-1248949_1280A question commonly posed to a vegan is, ‘if you don’t drink milk, where do you get your calcium?’  My answer…leafy greens, broccoli, tofu, almonds and the list goes on.  But for me, there is no better way to start your day than with a nice, tall glass of liquid greens!  An easy way to not only get serious calcium, but it also has an abundance other nutrients.

Did you know that 1 cup of cooked kale has roughly 25% of your RDA for calcium!  That is nearly the same as 1 cup of milk.  And what’s amazing about eating (or juicing) greens for calcium is that the absorption rate is 50-60% vs milk’s absorption rate of around 30%.  And when you opt for the greens, you’re also getting plenty of vitamin A, B6, vitamin K, potassium and iron!  I’d say that’s one nutrient-dense green!

So instead of reaching for that morning glass of milk (or coffee), try creating the habit of making this nutrient-dense, eye-opening, calcium-saturated green juice.  Take a look below at the nutrition chart.  Not only does this juice pack an impressive 35% of your daily calcium, it is completely saturated in so many vitamins and minerals.   Green drink your way to a healthier day!  Cheers!

Yields 16 oz of fresh juice:

  • 1 large cucumber
  • 3 kale leaves
  • 4 romaine leaves
  • 2 celery stalks
  • 1 orange, large
  • 1/2 lemon, peeled

 

Nutrition Facts

Total Juice Yield 10.58 oz
Total Juice Calories 114.5
% Daily Value*
Total Fat 2.19g 3%
Protein 10.26g 22.5%
Total Carbohydrates 32.84g 11%
Sugars 12.44g 49%
Water 653.18g
Vitamin C 177.63ug 296%
Vitamin A 24038.5ug 4010%
Vitamin E 2.69mg 8%
Vitamin K 1146.2ug 1434%
Thiamin 15.69mg 1044.5%
Riboflavin 0.43mg 24.5%
Niacin 2.4mg 9%
Vitamin B6 0.68mg 33%
Folate 410ug 106%
Calcium 343.5mg 36%
Iron 4.31mg 26%
Magnesium 133.5mg 37.5%
Phosphorus 262.5mg 27.5%
Potassium 1748mg 50%
Sodium 166.5mg 6%
Zinc 1.77mg 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: