Superfood Salad

So we have been talking superfoods for the past few weeks. Superfoods by definition are “calorie sparse and nutrient dense. They are sources of antioxidants and essential nutrients - nutrients we need but cannot make ourselves.”  We have talked about kale, beets, pomegranate, and cacao, as a few of my favorite winter superfoods. The finale is an amazing superfood salad that combines all of the superfoods we have talked about, except the cacao of course. When I had this idea, I thought for sure that it wouldn’t work - it would literally be a salad that was forced. The great thing about salads though, is they really are so versatile and I do think this one works really well. I am also adding one last superfood to the mix - brussel sprouts. We first talked about brussel sprouts at the end of 2012. Check out that original post for the health benefits and an easy roasted recipe. Also, last night for dinner we had a yummy brussel sprouts slaw you could try, if you are looking for additional ways to give this superfood a try.

If you are thinking you don’t want to give this salad a try because you don’t like one (or multiple) of the ingredients, I encourage you to try it just once. Pretty please?! My husband who actually likes beets, didn’t realize that was what was in this salad. Also, he didn’t notice the sprouts at all. Not that I think you want to trick your family into vegetables, but lets be honest if I said here “try this yummy salad with sprouts and beets”, how many of you would? Many people would be more open minded to foods if they have them and don’t realize it and then think “hey that wasn’t bad”. They might try them again...

So keep reading to see how to make this salad filled with an amazing burst of nutrients and health, all in one bowl! Lets get started.

Superfood Salad

Serves 4

Ingredients:

Kale, 1 bunch

Beet, 1 (I like golden because it is less messy)

Brussel sprouts, 8-10

Pomegranate arils, ⅔ c

Pine nuts, ⅓ c

Parmesan cheese, ½ c shaved (I use a vegetable peeler)

Dressing ingredients:

Extra virgin olive oil, 3 T

Red wine vinegar, 1 T

Lemon, zest and juice of 1

Garlic powder, ¼ tsp

Shallot, 2 T minced

Salt, ½ tsp

Pepper, few grinds of fresh

Prepare and chop kale.

Better Bonus Tip: Kale is a very hardy green, so I like to chop into really small pieces.

Wash and peel beet. Grate and set aside.

Wash sprouts. Keeping the stem on as a bit of a handle, grate and set aside.

Dry roast pine nuts in a saute pan.

Mix salad ingredients: kale, shredded beet, shredded sprouts, and pomegranate arils.

Better Bonus Tip: If you missed how to de-seed a pomegranate, check that out here.

Mix dressing ingredients.

When ready to serve, top salad with toasted pine nuts, shredded cheese and dressing.  

Better Bonus Tip: Consider adding a meal protein, like chicken or quinoa - another one of my favorite superfoods.

Here is to health in 2014! Eating nutrient packed foods doesn’t have to taste like cardboard :)

~Ashley

Chocolate Pomegranate Tart

Hmm, this might be my favorite week of superfoods and I can’t wait to get started. We have spent the last couple weeks talking veggie superfoods - kale and then beets. As a reminder, superfoods by definition are “calorie sparse and nutrient dense. They are sources of antioxidants and essential nutrients - nutrients we need but cannot make ourselves.” This week we are talking about two sweet superfoods - pomegranate and cacao!

Do you remember what cacao is? I first talked about cacao over the summer as one of my better choices posts. Cacao is basically chocolate, but what makes it different is it is unprocessed and raw. I am sure you have heard about the benefits of dark chocolate. Well this is dark chocolate on steroids. The benefits are magnified because of its raw properties. It is an amazing source of antioxidants and is high in magnesium and other vitamins and minerals. And of course anything in its raw or unprocessed state is best. Check out some of the benefits in the picture below. You can buy cacao as a powder or nibs (little pieces) and also as chips but those are usually combined with some ‘regular’ chocolate.

Better Bonus Tip: Don’t forget to check out my two ingredient cluster dessert and to see how easy hot chocolate is with cacao powder.

Also, we are also talking pomegranates this week. I L.O.V.E. pomegranates! This fruit is around in the winter months and is said to be the fruit with the highest level of antioxidants. They are full of B vitamins, vitamin C, potassium, folic acid, iron and are known for their anti-inflammatory and heart healthy properties (lowers blood pressure, reduces risk of heart disease and lowers cholesterol).  I even read that they are know to help with upset stomachs, menopausal hot flashes, hemorrhoids, conjunctivitis, and osteoarthritis. I could really go on and on about this fruit. If you search health benefits of pomegranates, I am sure you will get tons and tons of websites. This is just a snap shot.

Despite all those benefits, most people aren’t so sure about them.  How do you get to the fruit? What part of the fruit do you eat? They can be intimidating because they are a bit labor intensive. I posted on the Cooking For A Better Tomorrow Facebook Page steps for how to eat this wonderful fruit last year, but still had some questions so thought it was worth a more detailed post. Plus, guess what? I discovered an AMAZING TIP that makes eating this fruit so much easier, so keep reading.

Finally, I’m also sharing a yummy dessert at the end. 

But first, let's talk a bit more about pomegranates.

To prepare…

Slice into quarters. Loosen edges of skin, by pulling out on the edges and pushing the center up from the bottom .  

Use a spoon and scoop the seeds out into a bowl.

Fill the bowl with water and use your fingers to break up the fruit. The white fleshy skin will float to the top and the seeds will stay at the bottom.

Drain the water (or keep for a smoothie).

Better Bonus Tip: This fruit can stain so make sure you are being conscious of where you are doing this. I wear an apron and put the bowl in my sink and scoop the seeds away from me.

To eat…

I eat the arils, the little seeds, by the spoonful as is. They are crunchy and have bursts of juice. You can also sprinkle them in yogurt, mix with granola, sprinkle on salads, drink the juice or any other creative way you can think of. If you don’t eat all the arils after removing them, store in an airtight container in the fridge.

Oh ya, that AMAZING TIP…

So for years, I have prepared pomegranates using the steps above which does work. It is still a bit intensive though. I took pictures and prepped this blog and then...a friend posted this video on facebook and it has changed me! So much easier, less messy, less time - shall I go on?

Okay, so now onto that yummy dessert I promised. We are combining the cacao and pomegranate - who doesn’t think that is a good idea? I am really excited about this. I don’t bake, so I had some difficulty getting this right, but finally got it on Sunday, just in the nick of time to post and share with you all. The graham cracker crust was giving me difficulties, but these finally turned out great! I hope you enjoy.  

Chocolate Pomegranate Tart

Makes 10

Ingredients:

Graham crackers (check out the brand I use here)

Butter, 4 T melted

Cacao chips, ¾ c

Pomegranate arils, ¼ c

Preheat oven to 375 degrees.

Blend graham crackers, until smooth, in food processor.

Add melted butter and pulse again.

Lay out wax paper strips in a muffin tin pan.

Separate graham cracker mixture evenly into 10 of the cups of the muffin tin. Press into the cups, slightly going up the sides.

Bake the graham cracker crusts for 3 minutes in the oven and then stick the pan into the fridge, while you make the chocolate.

Using a double boiler, melt chocolate.

Better Bonus Tip: To make a double boiler system, find a heatproof bowl that fits into a saucepan. Boil an inch or so of water, making sure the bowl doesn’t touch the water. Once the water is boiling, turn the heat as low as you can go but still be one. Add the chocolate chips to the bowl and stir until melted.

Once the chocolate is melted, evenly add chocolate onto the graham cracker crusts, about 1 T per cup. Using a spatula, spread the chocolate out.

Sprinkle the pomegranate arils onto the chocolate tarts. Stick the pan back into the fridge for another 30 minutes to firm the chocolate. After 30 minutes, remove using the wax paper strips to lift the tarts out of the muffin cups.

If not serving / eating them all within a couple hours, I would store back in the fridge because of the pomegranate. I do find these easier to eat after they have rested at room temperature for a bit though, because the chocolate won’t be so hard (and cold). I set one on the counter before dinner and then it is perfect and waiting for me once I have eaten and am ready for dessert!

Better Bonus Tip: Consider making these as mini tarts. Also, you could use this technique for a crust to any pie or dessert, you just might need to double.

Yummy, yummy!! I already want to make more. And hey, don’t you feel good about eating this dessert?

~Ashley

Simply Roasted....

Beets. If I said beets in the title, would you have clicked on the link? I bet you wouldn’t. We are still talking superfoods this week. Superfoods by definition are “calorie sparse and nutrient dense. They are sources of antioxidants and essential nutrients - nutrients we need but cannot make ourselves.” I talked last week about kale being one of the most popular veggies right now.  Well beets are probably the least liked veggie! I will be honest, I don't love them. So why would I do a post on them you ask? Well I do like them and do think their health benefits are an important reason to eat them every once in awhile. I know some people who 'stomach them' just for the health reasons. My weird weird husband who I love dearly, actually really likes beets. He will even order them at a restaurant. So since he likes them, that's another reason for me to cook with them occasionally. A really easy way to eat beets is in a salad, but another way we enjoy them is roasted in the oven. Roasting any vegetable makes them better in my opinion.

Anyway, before we get started cooking, let's talk about beets a bit. My grocery store has three kinds: traditional red, gold and choiggia. The choiggia, also known as candy cane or bullseye beet, are a really fun looking spiral pink beet. Beets are from the same family as swiss chard. They are high in potassium, magnesium, fiber, phosphorus, iron, vitamins A / B / C, folic acid, and betaine.

Beets are high in antioxidants and phytonutrients, known for their anti-cancer benefits. They are also known for being anti-inflammatory, great for the liver and heart and your soul (have natural substances that are used to treat depression and also contains trytophan that can help relax you). Also, I bet you wouldn’t think of this...beets are known as being an aphrodisiac. They contain high amounts of boron, which is directly related to the production of human sex hormones. Interesting….

So if the health benefits are convincing you to give them a try, keep reading.

Simply Roasted Beets

Trim the ends and then use a vegetable peeler to peel the skin off.

Better Bonus Tip: If working with traditional red beets, be very careful with the surface you choose to work with because the beets will stain. Also, consider wearing gloves or at a minimum wash your hands immediately.  Also, if your beets came with greens - keep them and use them like you would any other greens in cooking.

Give them a good rinse, chop them into cubes and toss with salt, pepper and oil. I also added fresh minced garlic. Feel free to do this or add different seasonings. Bake at 400 degrees for 30 minutes, tossing halfway.

You could also consider serving them with goat cheese. That is a traditional accompaniment at restaurants and in beet salads.

If nothing else, aren't they a pretty dish?! Be brave - give them a try!

~Ashley