calcium

Mighty Vegan Salad

Long time, no post! I hope you all didn’t miss me too much. I’ve been having a fantastic summer traveling the US and enjoying all the fun Portland activities. Seriously, I can’t keep up with all the events going on in town! We do make the most of our sunny summers here.

Tonight, I’ve got something that everyone can enjoy — a Mighty Vegan Salad! I’m not posting a “recipe” for it since this is more of an intuitive nightly ritual for me. I hope this gives you a little inspiration to make a mighty salad of your own!

MightyVeganSalad

Tonight, I had:

Spinach (2 cups)

Chives, chopped (2 tbsp)

A handful of raw, whole almonds

A handful of cilantro

Some fresh mango chunks

1/3 cup cooked wheat berries

1/4 cup of lemon hummus (store-bought)

1 small avocado

About 8 cherry tomatoes

Marinated and sautéed tempeh strips (olive oil, soy sauce, pepper, coriander, chipotle)

…all drizzled with a dash of balsamic and some grape seed oil.

 

 

You can see the ingredients a little better here:

 

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I was curious myself, so I calculated the nutrition information for this salad (just the protein, fiber, and vitamin/mineral content, as I’m not concerned about calories or natural fats).

You might be surprised what this lil ol’ vegan salad brings to the table!

 

  • 28 grams of plant-based protein!
  • 1237 mg of potassium! (if you are trying to decrease high blood pressure, try for more potassium and LESS sodium)
  • 8 grams of fiber!
  • 38% daily value for iron! (with plenty of vitamin C — 83% daily value — to help it to be absorbed)
  • 23 % daily value for calcium!
  • 54% daily value for magnesium!

And who says vegans are undernourished?

That’s it for tonight, folks. Hope everyone is enjoying their summer. Make a mighty salad for me!

 

 

Snack Time: Kale Chips with a Kick

I know, I know–kale chips have been done. But I got a huge bunch from my local produce service, and figured it was time to spice things up a little bit around here…can you tell by the site’s new look? 🙂

KaleCard

Kale chips are super easy to make and take just about 20 minutes to crisp up in the oven. But I like them the best because they are a perfect reflection of your personality! I guess I was feeling spicy when I made these because I was pretty liberal with my chili powder and nutritional yeast. Talk about an afternoon pick-me-up!

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So go ahead and put your own spin on these! Minced garlic? Sriracha? A pinch of paprika? It’s your food, and you do what you want.

KaleCard copy

As I noted in the recipe card, it’s best to eat these as soon as you make them. Storing them is tricky and they tend to get a bit soggy in a container if you haven’t used a dehydrator (something I haven’t invested in). Also, be sure to flip them a couple times during the baking process to ensure an even texture.

Kale is a powerhouse ingredient in my diet because it’s full of vitamins and minerals that my body needs to function. It’s a great source of that non-heme (non-animal source) iron, vitamin C (this helps the iron to be absorbed in your body), vitamin A, and calcium. Like most vegetables and fruits, kale will help keep you regular and acts as a natural detoxifying agent because it’s packed with fiber.

A lot of people ask me what nutritional yeast is all about. This delicious product is a flaky add-on to anything that needs a  boost of (vegan) cheesy goodness. In fact, it’s used often in vegan cheeses and sauces to mimic that cheese flavor. If you’re vegan, make sure you pick up a nutritional yeast that is fortified with B12! This can be a difficult nutrient for us to obtain since it comes almost exclusively from animal sources (exception: algae, yeast). I like Bragg’s. At just about $6 a bottle, it’s a real bargain.

So if you’ve got half an hour to spare and a head of kale waiting to be munched on, go ahead and try these chips! You won’t be disappointed.