Beet and Arugula Salad with Fennel

Beet and Arugula Salad with Fennel

Share this heart healthy salad with your loved one on Valentine’s Day!

Beet and Arugula Salad with Fennel Share this heart healthy salad with your loved one on Valentine's Day! ~vegan & gluten free~

 Beet and Arugula Salad with Fennel Share this heart healthy salad with your loved one on Valentine's Day! ~vegan & gluten free~

Beet and Arugula Salad with Fennel
 
Prep time
Cook time
Total time
 
Beet and Arugula Salad with Fennel Share this heart healthy salad with your loved one on Valentine's Day! ~vegan & gluten free~
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 2
Ingredients
  • 1 large beet or 2 small beets, roasted and cut into hearts
  • 4 cups baby arugula
  • ½ bulb fennel, thinly sliced
  • ¼ cup walnuts
  • ½ avocado, diced
For the dressing:
  • ⅓ cup extra virgin olive oil
  • 3 tablespoons apple cider vinegar
  • ½ shallot, minced
  • 1 tablespoon toasted sesame oil
  • sea salt and pepper to taste
Instructions
  1. Preheat oven to 400 degrees F. Wrap beets in tin foil and bake for 30-45 minutes or until tender when pierced with a fork. (cooking time depends on size of beets) When tender, remove from oven and let cool. Remove skin and slice into ¼ inch pieces. Use a heart cookie cutter or paring knife to make heart shapes.
  2. Meanwhile, whisk dressing ingredients together adding sea salt and pepper as desired.
Assemble salad and top with dressing, enjoy!

Not only is February Valentine’s Day, but it’s also Heart Health Month.  I guess the two go hand in hand!

This salad is beaming with heart health benefits:

~Fiber filled arugula

~Vitamin E rich walnuts

~High antioxidant beets

~Monounsaturated healthy fats from the avocados

~Potassium packed fennel

 Beet and Arugula Salad with Fennel Share this heart healthy salad with your loved one on Valentine's Day! ~vegan & gluten free~

Not familiar with fennel?

I admit, it’s an odd looking vegetable.  One that’s easily passed by in the grocery store.  It kind of hides out down by the beets, rutabagas and parsnips.  It is a root vegetable that has a long history of medicinal uses including improved digestion, treatment for anemia, boosting the immune system and increased heart health.  One of the reasons it is so beneficial for your ticker is its high level of potassium.  Potassium acts as a vasodilator, which means it relaxes the blood vessels allowing blood to easily pump through the body and in turn normalizing blood pressure.

Fennel has a sweet aromatic flavor, similar to licorice.  The bulb is the main part of the vegetable; however, fennel fronds can be clipped and tossed into salads or used as a garnish.  Raw fennel is crispy and crunchy, which makes it great in a salad!

Recipe adapted from Vegetarian Times

Beet and Arugula Salad with Fennel Share this heart healthy salad with your loved one on Valentine's Day! ~vegan & gluten free~

Winter Cobb Salad

Winter Cobb Salad

Topped with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash…

 Winter Cobb Salad with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash. ~vegan, gluten free~

Okay, so I realize this isn’t truly a cobb salad because it doesn’t have bacon, cheese and eggs…but you get the idea!  A true “dinner” salad that combines protein, healthy fats, fiber, green leafy lettuce and much, much more!  I would love to see the antioxidant content of this salad, just look at those bright colors!

Winter Cobb Salad with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash. ~vegan, gluten free~

Pomegranates have been said to be the most powerful antioxidant rich fruit around.  They contain high levels of polyphenols and flavonoids, which are responsible for improving heart health and protecting against cancer.  When cut down the middle the bright red fruit exposes hundreds of juicy and crunchy seeds.  It’s such a fun fruit to eat.  Kids love them and it’s a great way to incorporate fruit into your little one’s day!

The chickpeas were roasted with a dash of cinnamon and maple syrup to give this salad a seasonal taste.  I added roasted butternut squash, but sweet potato wedges would work nicely as well.  All the cooked ingredients in this salad can be made ahead of time and thrown together at the last minute for a healthy and quick weeknight meal.

Winter Cobb Salad with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash. ~vegan, gluten free~

Winter Cobb Salad
 
Prep time
Cook time
Total time
 
Winter Cobb Salad with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash. ~vegan, gluten free~
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 4
Ingredients
For the butternut squash:
  • 3 cups butternut squash, cubed
  • 1 tablespoon olive oil
  • sea salt to taste
For the cinnamon maple chickpeas:
  • 1 can chickpeas drained, rinsed and dried (or 1.5 cups cooked)
  • 1 teaspoon olive oil
  • 1 tablespoon maple syrup
  • ½ teaspoon ground cinnamon
  • sea salt to taste
  • For the Dijon Vinaigrette:
  • ¼ cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dijon mustard
  • sea salt and pepper to taste
For the salad:
  • 2 heads romaine lettuce, chopped
  • 1 avocado, diced
  • 1 pear, sliced
  • ⅓ cup pomegranate seeds
  • ⅓ cup pecans
Instructions
For the butternut squash:
  1. Preheat oven to 400 degrees.
  2. Place cubed butternut squash in a bowl and drizzle with olive oil, toss to coat. Transfer to a baking sheet and add sea salt to taste. Bake until tender when pierced with a fork, around 20-30 minutes.
For the cinnamon maple chickpeas:
  1. Turn heat down to 350 degrees.
  2. Place dried chickpeas in a bowl, add olive oil, maple syrup, cinnamon and sea salt. Toss to coat. Transfer to a baking sheet and bake until lightly golden, around 20-30 minutes.
For the Dijon Vinaigrette:
  1. Whisk all ingredients together until well combined.
For the salad:
  1. Arrange romaine lettuce on plates and evenly divide toppings to place on top. Drizzle with vinaigrette and enjoy!
Nutrition Information
Serving size: 1 Calories: 479 Fat: 33 Carbohydrates: 45 Sugar: 12 Fiber: 12 Protein: 7

 Winter Cobb Salad with cinnamon maple chickpeas, pears, pecans, avocado, pomegranate seeds and roasted butternut squash. ~vegan, gluten free~

shredded brussels sprout and apple salad

So long summer salads, hello fall veggies!  Serve this Shredded Brussels Sprout and Apple Salad at any of your fall feasts for a healthy swap!  

So long summer salads, hello fall veggies! Serve this SHREDDED BRUSSELS SPROUT AND APPLE SALAD at any of your fall feasts for a healthy swap!

We tend to serve mostly roasted veggies with fall and winter meals due to the cooler weather.  They are warming, grounding and comforting.  In fact, some cooked vegetables provide more nutrients than raw vegetables.  However, sometimes meals become too heavy (especially at Thanksgiving!) and need to be balanced with lighter, refreshing foods served in their raw state.  This brussels sprout salad is dressed with just a little olive oil and fresh lemon juice making it very detoxifying as well.  Sliced apples are added for sweetness and pine nuts give it a little crunch.  It’s my new go-to salad!

So long summer salads, hello fall veggies! Serve this SHREDDED BRUSSELS SPROUT AND APPLE SALAD at any of your fall feasts for a healthy swap!

The lemon juice keeps the apples from turning brown, so don’t be afraid to make this salad way before you need to serve it!  It actually tastes better the next day when all the flavors have blended together.

shredded brussels sprout and apple salad
 
Makes 4 small servings or 2 large servings So long summer salads, hello fall veggies! Serve this BRUSSELS SPROUT AND APPLE SALAD at any of your fall feasts for a healthy swap!
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 2-4
Ingredients
  • 2 cups Brussels Sprouts, shredded
  • 1 apple, julienne sliced
  • 2-3 tablespoons extra virgin olive oil
  • ½ lemon, juiced
  • sea salt and pepper to taste
  • ¼ cup pine nuts
Instructions
  1. In a large bowl toss together shredded brussels sprouts, apple, olive oil and lemon juice. Add sea salt and pepper to taste.
  2. Top with pine nuts before serving.
  3. Enjoy!

So long summer salads, hello fall veggies! Serve this SHREDDED BRUSSELS SPROUT AND APPLE SALAD at any of your fall feasts for a healthy swap!