Thank you To all the. participants! Great Salad Challenge of CU Healthier Workplace Challenge 2014

Transcription

1 CU Healthier Workplace Challenge 2014 Thank you To all the Great Salad Challenge of 2014 participants! Organized by: The Purple Cobras and the Red Hots A compilation of delicious salads for the summer season

2 1) A Fresh Feeling Andrew Natale 2) Lebanese Bread Salad Lynn Murphy 3) Brenda s Spinach Strawberry Salad Brenda Pledge 4) Spicy Potato Salad with Coriander and Chives Smita Bhardia 5) Thai Peanut Quinoa Salad Tara Chaisson 6) Christie Cauliflower and Broccoli Salad Robert Halliday 7) Chickpea and Cucumber Salad Marlene Brancato 8) Quinoa, Chickpea and Spinach Salad JoLynn Hardwick Thank you to all our sponsors: Department of University Services Department of Equity Services and the Sexual Assault Support Centre Carleton University Athletics Carleton University Healthy Workplace Instride Events Management UMTBC Lifestyle Center

3 JoLynn Hardwick Quinoa, Chickpea and Spinach Salad 1. ACTIVE: 25 MIN 2. TOTAL TIME: 35 MIN 3. SERVINGS: 4 to 6 Ingredients 1 cup quinoa 1 (15-ounce) can chickpeas, rinsed and drained 4 ounces baby spinach (about 4 cups), coarsely chopped 2 ripe tomatoes, cored, seeded and chopped 3 scallions (or green onions), chopped 2 ounces feta cheese, crumbled (about 1/2 cup) ½ cup chopped cucumber (optional) 3 tablespoons freshly squeezed lemon juice 3 tablespoons extra-virgin olive oil 1 tablespoon red wine vinegar 1 clove garlic, crushed in a garlic press Kosher salt (optional) Freshly ground black pepper 2lbs of spinach greens 3 slices of feta cheese 1 pear large 8 strawberries Andrew Natale A Fresh Feeling Dressing includes Extra virgin olive oil Balsamic vinegar Ground black pepper Mixed italian seasoning 1. Cook the quinoa in a medium saucepan of boiling wellsalted water until tender, about 15 minutes. Drain well and let cool. 2. Combine the chickpeas, spinach, tomatoes, scallions, cucumbers and cooled quinoa in a large bowl. Add the feta, red wine vinegar, garlic, lemon juice and olive oil and toss gently but thoroughly to combine. Season to taste with salt and pepper.

4 Lynn Murphy Lebanese Bread Salad Marlene Brancato Chickpea and cucumber salad 2 large loaves Lebanese pocket bread 2 bunches parsley, coarsely chopped 8 green onions, chopped 1 cucumber, peeled and cubed 3 large tomatoes, cut in 1 cubes ½ cup fresh mint, chopped or ¼ cup crushed dry mint 1 small clove garlic, mashed Salt and pepper to taste 1 tbsp. Sumac (Zaater)* Juice of 1 lemon or to taste ½ cup olive or vegetable oil 1. Place bread on broiler rack 4 from heat. Broil until golden brown. Cool, break into bite size pieces. Set aside. 2. Place shopped vegetables in a large bowl. 3. Make dressing by combining garlic, salt, pepper, sumac, lemon juice and oil. Mix well. 4. Add dressing to vegetables, toss very well. Fold in bread pieces. Serve immediately. 1/4 cup + 2 tsp fresh lime juice 2 tbsp + 1 tsp olive oil 1 tsp ground roasted cumin 1 tsp salt 1/4 tsp freshly ground black pepper 1 cup cooked chickpeas 1/2 cup cherry tomatoes, halved 1/3 cup diced cucumber 2 tbsp diced red onion handful fresh cilantro leaves To make the dressing, mix the lime juice, olive oil, cumin, salt and pepper. Whisk well. Toss the chickpeas, cucumber, tomatoes, onion and cilantro in a salad bowl. Mix well so the chickpeas can absorb the dressing. Sumac (Zaater) is the spice that makes this salad. It is available in Middle Eastern grocery stores. Variation: One small head of any type of lettuce, washed and cut into bite-size pieces may be added along with the vegetables. Serves 6

5 Dressing Combine mustard and lemon juice in the bottom of a bowl with a whisk until it s the right colour. Add minced garlic, crushed black pepper and spice blend until it smells right and then add a dash of salt. Slowly drizzle in olive oil while whisking to fully emulsify it until it reaches the dull yellow that was in Great Grandma s kitchen. Salad 1 Cucumber 1 Bundle Broccoli 1 Head Cauliflower 3 Sweet Peppers 1 Bundle Green onions Robert Holliday Christie Cauliflower and Broccoli Salad Cut all veggies into bite size pieces then drizzle dressing over the bowl and mix thoroughly. Let sit overnight for flavours to mingle. Variations include adding crispy cooked bacon and letting sit overnight and/or adding old cheddar cheese just before serving. Brenda Pledge Brenda s Spinach Strawberry Salad Dressing 1 tbsp. Sesame seeds, lightly toasted 1 tbsp. green onion, thinly sliced 1/4 c. good quality red wine vinegar 3 tbsp. extra virgin olive oil 3 tbsp. water ¼ tsp. paprika ¼ tsp. salt ½ tsp. Worcestershire sauce ½ tsp. white sugar 1 tsp. poppy seeds Saute the sesame seeds in a non-stick fry pan over medium high heat, shaking frequently, until golden. Slice a sprig of green onion into thin rings. Put the toasted sesame seeds, the sliced green onion, and all other dressing ingredients into a sealed jar and shake vigorously. Dressing can be made in advance and stored in the fridge. Always shake again before serving. Salad Mixture 10 oz package of very fresh spinach 2 cups of sliced fresh strawberries 1/3 c. thinly sliced green onions 100 g. package of slivered almonds, toasted - Turn the broiler on high and put the raw slivered almonds on a nonstick cookie sheet in a single layer. Toast briefly under the broiler until they start to turn golden. Watch them carefully this takes less than a minute and they can go from white to charcoal in the blink of an eye! Remove toasted almonds from oven and set aside to cool. Rinse, hull and slice the fresh strawberries, removing any blemishes. Thinly slice the fresh green onions. Tear the spinach into bite-sized pieces (if the leaves are large), remove stems, rinse and dry thoroughly. - Place salad mixture ingredients in a large bowl and toss liberally with dressing to coat. Serve immediately. Optional Add-ins: Red onion slices, dried cranberries, pumpkin seeds are all nice additions. Fresh kale and/or spring mix lettuce can be substituted for a portion of the spinach if desired. When strawberries are unavailable, mandarin oranges can be used in lieu.

6 Smita Bharadia Spicy Potato Salad with coriander and chives Tara Chaisson Thai Peanut Quinoa Salad 4-5 medium sized potatoes (10-15 small new potatoes are really good for this salad) boiled and cut into bite size pieces (the potatoes should be cooled before adding all the ingredients) Olive oil or sunflower oil (2 tablespoons) Lemon (freshly squeezed juice of ½ lemon) Coriander (handful chopped finely) Chives (chopped finely) Salt, chili powder, black pepper and half teaspoon of ground cumin all to taste and depends on your own tolerance of space. If you really like hot and spicy you can add finely chopped jalapeno peppers. Mix all ingredients together and serve with any barbeque this summer. Enjoy Ingredients: ¾ cup uncooked quinoa ** Please see note in directions 1 heaping cup shredded red cabbage 1 red bell pepper, diced ½ red onion, diced 1 cup shredded carrots 1 cup edamame ½ cup cashew halves ½ cup chopped cilantro ¼ cup diced green onions For the dressing: ¼ cup peanut butter (smooth) 2 tsp freshly grated ginger 3 Tbsp soy sauce 1 Tbsp honey 1 Tbsp red wine vinegar 1 tsp sesame oil 1 tsp olive oil 1 tsp sriracha hot sauce Water to thin (warm is best) Cook quinoa according to package directions. You should have a little over 2 cups of quinoa. For the dressing: Add peanut butter and honey to a microwave safe bowl and heat in microwave for about 20 seconds. Add in ginger, soy sauce, vinegar, sesame oil, olive oil and sriracha and stir until smooth and creamy. If necessary, thin the dressing by adding a little more olive oil or some water. Drizzle half of the dressing over the cooked quinoa. In a large bowl combine the red pepper, onion, cabbage, carrots, edamame, cashews, and cilantro. Fold in the quinoa. Add as much of the remaining dressing as you'd like (to taste). Garnish with green onions. Chill until ready to eat.