Side Dish

Prep Time 20 mins

Cook Time 20 mins

Course Appetizer, dinner, lunch, Main Course, Side Dish

Cuisine American, Vegetarian

Ingredients

2 (15-ounce) cans black beans
1 medium onion, chopped (about 1 cup)
3/4 cup plain bread crumbs
2 large eggs
3 tablespoons minced garlic
1 teaspoon black pepper
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
12 slider buns

Instructions

Combine the beans, chopped onion, add bread crumbs to a bowl.
In a small bowl, beat the eggs.
Add 3 tablespoons minced garlic, 1 teaspoon pepper, 1 teaspoon cumin, and ? teaspoon chili powder and a ? teaspoon of salt into the mixture.
Add the egg mixtures to the dry ingredients. Use a "masher" and mix the ingredients into one another. Some of the beans will naturally get squished by this process.
Roll into small patties and place on an oiled grill pan at medium heat.
Cook for 8 minutes on both sides.
Place slider on buns with desired toppings!

Keyword black beans, sliders, vegetarian, veggie burger

Roasted Sweet Potato and Beet Quinoa Salad with Lemon-Ginger Yogurt Dressing (Vegan)

This roasted sweet potato and beet quinoa salad with lemon ginger yogurt dressing is serious deliciousness on a plate. The vegan lemon-ginger yogurt dressing adds creaminess, flavor, and probiotics in every bite.

Disclosure: I received free samples from Forager Project in exchange for this post. All opinions are my own.

Looking to liven up your usual salad? This salad is perfect as a side or main event. Make a batch at the beginning of the week and then enjoy it for lunch over the next few days. Or serve it fresh, with hot quinoa and roasted vegetables as a satisfying, plant-forward dinner.

I was inspired to make this salad after my friend Jenni ordered a delicious looking quinoa, beet, and brie salad last week. (Delicious except for the fact that I don’t love brie!) And, of course, if you have been following my blog for a while you know that I adore beets! Here are some of my favorite beet recipes: Roasted Beet, Tomato and Avocado Wrap, Salted Beet Chips, Simple Roasted Root Vegetables, and Hasselback Beets.

Dairy-Free Lemon-Ginger Yogurt Dressing

The tangy lemon-ginger yogurt dressing really sets this salad apart from others. It provides that flavor that keeps you digging back in for more. (Not to mention, the smell of minced ginger and freshly squeezed lemon will delight your senses when preparing this salad!)

It will also give your salad a boost of probiotics, those gut-friendly bacteria that help promote health and wellbeing. Combining these probiotics with a salad is terrific because the fiber from the veggies provides “food” to sustain the bacteria. The bacteria feed off the undigestible fiber (known as prebiotics) to help promote a thriving microbiome in your gut.

Benefits of Eating More Plant-Based Meals

While I’m a fan of dairy yogurt as well, I love that Forager Product provides a dairy-free option for those who choose to eat a plant-based diet or have an allergy to dairy.

As an intuitive-eating omnivore, I make an effort to eat a diet that is rich in plant-based foods and meals. Why? Because not only do plant-based meals taste great, they may also:

Reduce the risk of developing heart disease (the leading cause of death in the US)
Lower the chance of developing certain types of cancer
Reduce the risk of developing Type 2 Diabetes
Improve blood sugar for people with diabetes
Reduce the risk of cognitive decline

In addition, eating more plant-based meals is good for the planet because it uses less land and water and produces fewer greenhouse emissions.

So whether you start with Meatless Monday, or aim to go plant-based for one meal a day, it’s a win.

H?lsa Kids

Wondering if your kids will like this salad? My best advice is to try! This dressing also offers the perfect opportunity to introduce your child to different tastes and flavors of ginger, lemon, and garlic. Remember that even if they choose not to taste the salad or dressing, just by exposing them to these different foods and flavors you are enhancing their palate! Keep it up and in time even your most selective eater will be piling salad onto their plate.

TIPS:

This recipe makes about 2-4 servings depending on appetite and whether you serve it as a side or main.
The salad holds up well when tossed with the dressing for a day or so, but if you want to serve the veggies and quinoa hot, wait to pour the dressing on right before serving.
Store dressing in the refrigerator until ready to use.
You may have some extra quinoa–refrigerate to have on hand for other meals that week.
Sweet potatoes cook a little bit faster than beets. To promote even cooking, cut the sweet potato into slightly bigger chunks than the beets. (Say about 1/2 – 3/4 inch pieces for the beets and 1-inch pieces for the sweet potatoes).

salad with ginger lemon cashew yogurt dressing (vegan)

Roasted Sweet Potato and Beet Quinoa Salad with Lemon-Ginger Yogurt Dressing (vegan)

Maria Adams

This roasted sweet potato and beet quinoa salad with a lemon-ginger cashew dressing is sure to liven up your mealtime. The dressing is made with dairy-free cashew yogurt, making this meal a perfect addition to plant-based meals. Complete with fiber, protein, antioxidants, probiotics, and flavor, this colorful plate will nourish your body and soul.

Prep Time 20 mins

Cook Time 25 mins

Course dinner, lunch, Salad, Side Dish

Cuisine Gluten-free, Plant-Based, vegan, Vegetarian

Servings 4

Ingredients

Roasted Sweet Potato and Beet Quinoa Salad

1 large sweet potato, peeled and chopped
2 medium beets, peeled and chopped (slightly smaller than the potato)
1.5 tablepoons olive oil
1/4 teaspoon sea salt
1 cup quinoa, uncooked
2 tablespoons sunflower seeds
6-8 cups baby spinach (about 2 cups per person)
1 medium avocado
1/4 cup parsley for garnish

Lemon-Ginger Yogurt Dressing

1 cup plain cashew yogurt e.g., Forager brand
1/2 medium lemon (about 2 tablespoons, may need 1 whole lemon)
2 teaspoons minced garlic about 1-2 cloves garlic
2 teaspoons peeled and grated ginger
2 teaspoons reduced-sodium Tamari soy sauce
1 teaspoon maple syrup

Instructions

Roasted Sweet Potato and Beet Quinoa Salad

Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.
Add the chopped sweet potatoes and beets to the baking sheet. Keep them separate in order to prevent the beets from staining the sweet potatoes. Drizzle with the olive oil, sprinkle with the salt, and toss gently. Transfer to the oven. Bake for about 25 minutes or until the beets are tender, tossing after about 15 minutes. Remove from heat and let sit when done.
Meanwhile, cook quinoa according to package directions. Generally, this means rinsing 1 cup of quinoa with water, combining the drained quinoa in a saucepan with 1.5 cups of water, bringing to a boil and then reducing heat and simmering with a lid on for about 25 minutes.
Place a small skillet over medium heat. Add the sunflower seeds and toast for 3-5 minutes, until fragrant.
To assemble the salad: top baby spinach with the quinoa. Next add the roasted sweet potatoes and beets, avocado, and toasted sunflower seeds. Garnish with chopped or whole leaf parsley.

Lemon-Ginger Yogurt Dressing

In a medium bowl, combine the yogurt, lemon, garlic, ginger, soy sauce, and maple syrup with a whisk. Transfer to a jar with a lid and refrigerate until ready to use.
When ready to serve salad drizzle with the dressing and enjoy. (Note, recipe will keep with the dressing on it for up to a day or two).

Keyword avocado, beets, cashew yogurt, lemon-ginger, plant-based, plant-forward, quinoa, spinach, sweet potatoes

Simple Roasted Root Veggies

These simple roasted root veggies are perfect for everything from weeknight suppers to potluck dinners. Mix and match using your favorite roots!

Say hello to a color-filled plate!

Beige chicken, white fish, tan tofu, or brown rice? No problem.

With this side dish, adding color to your plate is easy. Just choose your favorite roots, chop, toss with oil, and roast. Garnish with some green parsley or microgreens and voila, dinner is complete.

Nutrient-Packed Root Veggies

Like all vegetables, root vegetables are nutrient-packed! There are many different types to choose from, some more colorful than others.

When making these simple roasted root veggies I generally use 2-4 different types of veggies, almost always including beets in the mix both for their color and taste. Here are some of my favorites:

Beets
- In addition to their beautiful color and sweet, earthy flavor, beets provide phytochemicals (powerful plant compounds that help promote health), folate, and iron.
- Mix it up and choose red, golden, and candy cane (Chioggia) beets. They are all so pretty!
- Love beets? Here are some other recipes to try: Raw Beet Salad, Beet Chips, Roasted Beet, Avocado, and Tomato Wrap.
Carrots
- Who doesn’t love carrots? In addition to their well-loved flavor, orange carrots provide a pretty pop of color thanks to the antioxidant beta-carotene. They also come in purple and white.
Rutabaga?
- A cross between a turnip and a cabbage and a staple in northern Europe, this hearty root provides 30% of your daily vitamin C needs!
Parsnips
- A relative to carrots and parsley, this sweet root provides antioxidants and potassium.

Other root veggies to try roasting include classic turnips, celery root, radishes, sweet potatoes, and of course classic yellow potatoes.

Here are some other recipe feature roasted root veggies on this site:

H?lsa Kids

This side dish provides a good opportunity to combine a liked, familiar food with a new or “not-yet-liked” food.? If your kids love carrots, try combining them with chopped parsnips or even yellow potatoes. Or maybe they are still working on learning to like roasted carrots. In that case, you could serve half roasted and half raw carrots and put both out.

FACT: For a long time, my kids only ate their carrots raw and it’s still their preferred way to eat them.

Leftovers are the Best

Got leftovers? Great! Because these root veggies make the most delicious breakfast or lunch when paired with eggs or another favorite protein. (So if your kids don’t like them, well then, more for you!)

Get Cooking

Ready to cook? The hardest part is getting out your cutting board and peeling the veggies. Seriously. Once you get that far you will be almost there. It’s like exercise. Often the hardest part is just getting started!

Simply Roasted Root Veggies

Maria Adams

This simple side dish will bring an array of color, nutrients, and flavor to your table. Perfect for jazzing up simple weeknight dinners, enjoying with eggs for breakfast or lunch the next day, or bringing to a potluck. Choose your favorite roots or what you have on hand. And choose locally grown when you can! Cheers!

Prep Time 15 mins

Cook Time 30 mins

Servings 6

Ingredients

1 pound beets, peeled and diced
1 pound carrots, peeled and diced or try sweet potatoes
1 pound rutabaga, peeled and diced or try parsnips, turnips, or yellow potatoes
3 tablespoons olive oil
1/2 teaspoons Kosher salt or to taste
1/8 teaspoon Freshly ground pepper to taste
1/2 teaspoon dried thyme
1/4 cup fresh parsley, chopped for garnish

Instructions

Preheat oven to 400 degrees F.
Line 2 rimmed baking sheets with Silpat or parchment paper.
In a large bowl, combine the diced veggies. Drizzle with oil and toss to combine. Season with salt, pepper, and thyme and toss again.
Spread veggies onto two baking sheets, making sure they are not too crowded. Cook for around 30 minutes or until tender when pierced with a fork, tossing every 10-15 minutes.
Garnish with chopped parsley just before serving. Enjoy!

Simple Roasted Veggies and Pesto Bowl

This simple roasted veggies and pesto bowl makes a delicious packable lunch or Meatless Monday dinner. Got varying food preferences? Serve it “deconstructed” for a family-friendly vegetarian feast.

Relaxed Summer Eating

Does your family eat differently in the summer?

I find that summer definitely makes for more relaxed eating. Rather than squeezing cooking and eating between soccer and play practice, summer gives us space to slow down and be a little more carefree.

This more relaxed setting makes it a good time for introducing new foods and habits. Perhaps you pick one day a week to all cook dinner together, or you get the kids in the habit of setting the table, or you try a new recipe every week.

Minimal Cooking Please

Of course, there are days when it’s too hot to turn the stove on–or days when you just don’t want to. After all, shouldn’t you get a break too?

Definitely! Please take a break if you need it and do so without guilt. On some days this may mean picking up take out or going out to dinner. On other nights this may mean being prepared with leftovers or pre-prepped food, such as frozen turkey meatballs or this simple roasted veggies and pesto bowl.

This recipe is perfect for making ahead, which makes it perfect for summer. I recommend making a double batch so you can enjoy leftovers for lunch or as a simple no-cook dinner (or better yet, a picnic dinner at the beach!).

Roasted Veggie Love

I actually make a batch of roasted veggies almost every week of the year. They are perfect for combining with grains as in this bowl, adding to a lunch salad, serving as a side dish, or using as a taco or quesadilla filling. It’s nice because you can roast almost any type of veggie, making it a great way to use up those veggies in the back of your fridge.

Pesto

I love to make pesto in the summer. You can make it so many ways, with fresh from the farm radish and carrot tops, with classic basil, with kale, with parsley, or a combination of any of your favorite greens!

If you don’t have a food processor or the desire to make pesto, just pick up some store-bought. Look for a pesto that is locally made with minimal ingredients.

Roasted Chickpeas

One of the fun components of this bowl is the roasted chickpeas. They add a nice crunch and often appeal to kids more than plain, canned chickpeas. In addition, they are a good source of protein and fiber. You can make them yourself or pick up a store-bought version. (I’m not going to lie, I probably make them a couple of times per year myself and the rest of the time I buy them. They are good to have on hand in the pantry for adding crunchy protein to lunch boxes and snacks too!)

H?lsa Kids

Got picky eaters? No worries! You can serve this meal deconstructed and let everyone create their own bowl. Consider choosing a grain that you know your kids like to be the base and add some liked veggies on the side. You can always round it out with a side of fresh baguette and sliced cheese or hummus.

Simple Roasted Veggies and Pesto Bowl

This simple roasted veggies and pesto bowl makes a delicious packable lunch, a light summer dinner, or a perfect potluck side dish. The best part is its flexibility. Pick up your family's favorite veggies at the market or simply roast the veggies you have on hand in the back of your fridge. Next, decide which grain you will use: millet, quinoa, brown rice, farro, bulgur, whole-wheat macaroni, or any other grain of your choice. Finally, make or buy some pesto. Pesto is easier to make than you think, but if you don't have a food processor or an extra 15 minutes, simply pick up some store-bought pesto. Mix it all together to maximize the flavor, or serve it deconstructed, family-style, letting everyone create their own bowl. Add some extra sides of your choice, such as raw veggies, lettuce, and baguette.

These veggie spring rolls are a fun and colorful way to serve veggies to your family. Click To Tweet

Prep Time 15 mins

Cook Time 25 mins

Course dinner, lunch, Main Course, Side Dish

Cuisine Mediterranean

Servings 4 people

Ingredients

1 cup quinoa, millet, or brown rice or other grain of choice
1 medium red onion, chopped
1 medium zucchini, diced
2 medium carrots, diced
1 cup diced eggplant, mushrooms, or whole grape tomatoes
1 tablespoon extra virgin olive oil
1/2 teaspoon Kosher salt or to taste
1 pinch freshly ground pepper or to taste
1 batch pesto sauce (or store-bought)
1 cup roasted chickpeas (e.g., Biena or Saffron Road) (or make your own)

Instructions

Preheat oven to 400 degrees F.
Next, cook your grain of choice according to package directions.
While the grain is cooking, line a large rimmed baking sheet with parchment paper. Add the chopped veggies, drizzle with olive oil, and then sprinkle with salt and pepper. Toss to combine, making sure veggies are spread out across the baking sheet. (They should fit in a single layer; if it seems too crowded use two baking sheets).
Roast veggies for about 25 minutes, tossing with a spatula 1-2 times during cooking.
While the grain and veggies are cooking make the pesto (if making).
Once veggies are done, if serving hot, add them to the grain and then top with the pesto and the roasted chickpeas. If serving cold, let everything cool down a little bit and then combine, but leave the roasted chickpeas on the side until time to eat. If serving family-style, you may want to leave everything separate and let each family member create their own bowl.

Notes

Side Suggestions:

Mixed greens

Chopped lettuce

Sliced cucumbers, radishes, celery, bell peppers, or carrots

Baby tomatoes

Hummus

Baguette

Keyword farm share veggies, gluten-free option, lunch ideas, vegan, veggie packed, whole-grain

Did you make this recipe? Take a picture and tag @halsanutrition on Instagram.

Veggie Spring Rolls

Homemade veggie spring rolls are a fun, colorful, and tasty way serve up veggies for your family. Perfect as an appetizer or dinner side.?

Believe it or not, I had not made spring rolls until recently. I had printed out a few different recipes to try and they had been sitting in my “to try” folder for 3 years, yikes!

I’m not sure what took me so long–I think I was a bit intimidated by the rice wrap, but when I finally got my act together and made them it was actually pretty easy. Sure, after 3 batches my rolls still aren’t anywhere near the perfect ones you get at a Vietnamese restaurant,?but they are colorful and tasty!

Add Your Favorite Produce

You can add pretty much any veggie or fruit to these spring rolls, just slice thinly and don’t overstuff! You could also make it more of a meal and add cooked chicken, tofu, or shrimp.

Allergy Friendly

These veggie spring rolls are also very allergy friendly. The brown rice paper wrap is both gluten-free and vegan.

The sauce contains peanut butter, but could easily be made with almond or sunflower seed butter instead. Be sure to use Tamari instead of classic?soy sauce if you need it to be gluten-free.

H?lsa Kids

Let your kids help make these colorful beauties!

If your kids have never had spring rolls, they will be more inclined to taste them if they get to choose what goes inside. Older kids can even wrap their own. Just be prepared to give it a few goes, just like with making Swedish gingersnaps, it takes a little practice and patience to get the hang of it.

My older son liked the spring rolls. He dipped them into teriyaki sauce since he doesn’t like peanut butter. My younger son thought they were ok but preferred to eat his deconstructed–basically just eating the veggies that he liked without the wrap! Fine with me!

Leftover Matchstick Veggies

Yes, chopping the veggies for these spring rolls does take a little work.?But it’s so worth it!?And if you are lucky enough to find yourself with leftover matchstick shaped veggies, use them up! I found that they are perfect for everything from dipping in hummus, to adding to the lunchbox, to?topping a lunch salad. The array of colors that they provide will be a pleasing (and nutrient-packed) addition to any meal.

Veggie Spring Rolls

Maria Adams (adapted from 100 Days of Real Food)

These veggie spring rolls are a fun and colorful way to serve up veggies to your family! Simply mix up some dipping sauce, chop a variety of produce into matchstick-sized pieces, let your family choose their fillings, and follow the instructions on your rice wraps to roll! It may take a few tries to get the hang of it, but you can do it.

Brighten your winter with this roasted roots and squash kale-quinoa salad! Click To Tweet

Prep Time 30 mins

Total Time 30 mins

Course Appetizer, Side Dish

Cuisine American, Asian

Servings 12 spring rolls

Ingredients

1/3 cup smooth peanut butter unsweetened
1/3 cup water
2 tablespoons reduced sodium Tamari (can sub regular soy sauce if gf not needed)
1 teaspoon honey (or sugar)
1/2 teaspoon toasted sesame oil
1 pinch red pepper flakes plus extra for garnish
1 medium garlic clove, minced (optional)
1 medium red bell pepper, cored and sliced into matchstick-sized pieces
2 medium carrots, peeled and sliced into matchstick-sized pieces
1 medium mango, peeled, pitted, and sliced into matchstick-sized pieces
1 medium avocado, peeled, pitted, and sliced into 2-inch pieces
1/2 medium English cucumber, cut into matchstick-sized pieces
2 cups mixed baby greens or chopped lettuce
1/2 cup destemmed fresh parsley and/or cilantro
1/2 cup destemmed fresh mint
1/4 cup chopped green onions or chives
1/2 cup shredded red cabbage
1 8 ounce package Vietnamese brown rice spring roll wrappers

Instructions

In a small bowl, whisk together the peanut butter, water, tamari, honey, sesame oil, red pepper flakes, and garlic (if using) to make the sauce. Garnish with extra red pepper flakes if desired. Set aside.
Place all the prepped veggies into individual ramekins or onto a large tray or cutting board.
Fill a round cake pan with about an inch of warm water. Follow directions on rice wrapper package, but in general, you will want to dip the rice wrappers one at a time until they just start to soften 10 seconds - to less than a minute depending on brand. I found that a quick 10-second dip was all that was needed.
Then, transfer the wet rice paper to a cutting board. Add a handful of desired fillings to the middle of the wrapper (or follow wrapper instructions). Next, fold like you would a burrito, for example, right side, bottom side, left side, and then top side. The wrapper will soften as you work and seal itself when you fold. If you work too quickly it may not be soft enough (depending on how long you dipped it in the water), but if you work too slowly, it may start to fall apart. Give it a few goes to get the hang of it!
Repeat with remaining rice wrappers, one at a time.
Serve with the peanut dipping sauce or alternative and enjoy! Store leftover in an airtight glass container in the fridge for up to 3 days.

Notes

Peanut Butter Dipping Sauce Edits & Alternatives

EDITS:

Peanut butter subs: almond butter or sunflower seed butter

Add-in suggestions: fresh, grated ginger; a dash of cayenne pepper; fresh lime juice or rice vinegar

Tip: Make a double batch to have extra on hand and enjoy all week

ALTERNATIVES:

Plain Tamari or soy sauce

Teriyaki sauce

Tahini sauce

Roasted Roots and Squash Kale-Quinoa Salad

This Roasted Roots and Squash Kale-Quinoa Salad?is?as equally suited for family gatherings as it is for mason-jar lunch salads.

How’s it going? Are you surviving this winter? While the days are definitely getting longer, it’s still noticeably cold and wintery here in New England.

All winter I happily don my long gray down jacket, gray hat, black boots, and…well, you get the idea. There is a lot of gray and black! But as you can probably tell from my photos, I’m a girl who loves a good pop of color on top of that background, whether it comes to my clothes, my house, or my food.

Pops of color make me happy, whether it’s a bright yellow pillow, a pink scarf, or purple blackberries on peanut butter toast. And colors are especially needed this time of year in New England when the trees are bare, the sidewalks spotted with brown snow, and the cars all look grayish.

Fortunately,?it’s still the season for cold weather roots and winter squash. I actually just got an infusion of fresh roots and squash in my winter farm share last week! Now I just need to find time in my presently overbooked schedule to prepare them!

Roots and squash are two of my favorite types of vegetables, and my what beautiful?colors they can bring! Yes, it can take some work to peel and chop these hardy veggies, but the end result is worth it.

From the much-loved sweet potato to the less well-known rutabaga to the colorful beet, this salad has a place for them all.? It also features delicata squash, which I love because it requires no peeling! That’s right, you can leave its pretty shape intact and just eat the skin!

I first made this salad for Thanksgiving and it was a hit. It was inspired by a recipe from Angela Liddon in Oh She Glows. Have you ever read her cookbook or website? If not, I highly recommend it–she has so many amazing veggie-packed recipes.

But back to my salad. It basically doesn’t get much healthier–or color packed–than this. And not to worry, it tastes pretty terrific as well.

Roasted Roots and Squash Salad with Kale and Quinoa

Prep time

30 mins

Cook time

30 mins

Total time

1 hour

This deliciously colorful salad is as equally suited for fancy family gatherings as it is for everyday work lunches. Made with hearty roots and squash, it holds up well in the refrigerator for up to 4 days. So even if you just make it for yourself, it's worth it because you'll have lunch covered for the next several days! Enjoy!

Author: Maria Adams

Recipe type: salad, dinner, lunch

Cuisine: gluten-free, vegan

Serves: 8

Ingredients

1 cup quinoa, rinsed
1½ cups low sodium vegetable stock
2 beets, peeled and diced (I used one yellow and one red)
1 delicata squash, cut lengthwise, seeds removed, and sliced into ½ inch slices (or use another winter squash and dice)
1 large sweet potato, peeled and diced
1 rutabaga, peeled and diced
2 tablespoons avocado or grapeseed oil
Sea salt to taste
Freshly ground pepper to taste
1 lemon, juiced
¼ cup extra-virgin olive oil
1 tablespoon maple syrup
1 clove garlic, minced
1 bunch kale, rinsed, destemmed, and torn into bite-size pieces
½ cup dried cranberries
½ cup roasted pumpkin seeds

Instructions

Preheat oven to 425 degrees F.
Combine the vegetable stock in a small pot with a lid. Bring to a boil and then cover and simmer on reduced heat for about 15 minutes, or until quinoa is cooked. Set aside and let cool.
Line 2 rimmed baking sheets with parchment paper for easier cleanup or just spread a little extra oil onto them. Place the beets and rutabaga in a single layer on one baking sheet and the squash and sweet potato in a single layer on the other. Drizzle with the avocado oil and sprinkle with salt and pepper to taste.
Roast in the oven for 20-30 minutes, tossing or flipping half-way through until soft and starting to brown. Set aside and let cool when done.
Meanwhile, combine olive oil, lemon juice, maple syrup, garlic, salt, and pepper in a little mason jar with a lid. Shake to combine.
Place the kale leaves in a big bowl, add the dressing, and massage. Let sit while the veggies roast.
Toss the kale with the quinoa, veggies, cranberries and pumpkin seeds. Enjoy!

Arugula, Pear and Roasted Chickpea Salad and Tips on Getting More Greens into Your Family

This Arugula, Pear, and Roasted Chickpea Salad is as equally suited for the?weeknight dinner table as it is the holiday buffet.?

Over the past few years, I’ve been making a conscious effort to serve a bowl of greens with every dinner. I always call it a salad, but the reality is, on some super busy nights it’s just plain arugula!

Other nights it’s a meal-worthy salad, packed with a variety of different veggies and fruit, all chopped up into bite size little pieces. But on most nights, it’s somewhere between plain lettuce and fancy.

Why all the fuss about adding a salad?

Well, I have found it’s 1) a simple way to add more veggies to the dinner, and 2) a great way to provide my kids with regular, repeated exposure to this health-lovers food.

Has it worked?

Yes, having a salad on the evening table means we get more than one serving of veggies with dinner and can always make half our plate veggies! Additionally, my kids have gradually started to eat more and more of the salad.

My tips on getting your family to eat more salad

Serve it often. Aim to include it at most dinners.
Get your kids involved in making the salad. (If they chop it, they are more likely to eat it!)
Vary the greens, from buttery Bibb to classic romaine to nutrient-packed?baby spinach to spicy arugula, keep it interesting!
Top it with at least some veggies and fruits that you know your family is likely to eat. (But don’t be afraid to include some less liked ones, they can always leave them on the side.)
Leave dressing and cheese on the side.
Try adding a fun, crunchy topping, such as croutons or roasted chickpeas.

And remember, that even if they just pick out and eat the cucumber, it’s ok. Baby steps. Repeated exposure. Positive role modeling. They will get there!

Need a fun salad idea? How about this Arugula, Pear, and Roasted Chickpea Salad with a Maple Cider vinaigrette? I love to roast my own chickpeas, but the reality is I don’t always have time, so I also keep store-bought roasted chickpeas on hand.

And remember, you can serve it how you like it…

it’s pictured here with goat cheese, but you could use feta instead. Or skip the cheese completely (which is what the rest of my family prefers!) You could also use apples or cranberries instead of pears, and spinach or mixed greens instead of arugula. And, yes, you could even add good-old?white-bread croutons if it will entice your kids more than the roasted chickpeas.

Arugula, Pear, and Roasted Chickpea Salad

Prep time

7 mins

Total time

7 mins

This Arugula, Pear, and Roasted Chickpea Salad makes a delicious addition to everything from the everyday dinner table to the holiday buffet. Roast the chickpeas yourself or buy roasted, seasoned chickpeas at the store. Gluten-free. Vegetarian.

Author: Maria Adams, MS, MPH, RDN

Recipe type: side

Serves: 8

Ingredients

5 ounces arugula (1 package or about 10 handfuls)
2 ripe pears, sliced into wedges
½ cup roasted salt & pepper chickpeas
4 ounces goat cheese
Dressing
¼ cup extra-virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon maple syrup (or honey)
1 teaspoon dijon mustard
¼ teaspoon sea salt
Freshly ground pepper to taste

Instructions

Place arugula in a large salad bowl and top with the sliced pears and roasted chickpeas. Add the goat cheese or leave it on the side.
Make the dressing by combining olive oil, vinegar, maple syrup, mustard, sea salt, and pepper in a mason jar with a lid. Secure lid and shake until well mixed.
Serve with the dressing on the salad or on the side based your family's preference.

This nutrient-packed #fig and #farro salad makes a beautiful potluck contribution! #LaborDay Click To Tweet

This arugula, pear, and roasted chickpea salad is as well suited for the weeknight dinner table as it is for the holiday buffet. The optional goat cheese adds a creamy texture that pairs perfectly with the pears. Roasted chickpeas add a fun, salty crunch and the apple cider and maple vinaigrette pulls it all together. Vegetarian. Gluten-free.

Fig, Farro and Arugula Salad

This Fig, Farro and Arugula Salad is a delicious?way to showcase the season’s fresh figs. It’s perfect for everything from your work lunch to a festive potluck dinner.?

FIGS

I’ve been smitten with the beauty of figs for quite some time. Like so many other fruits, it’s quite photogenic, especially when sliced open. But since fresh figs aren’t available that often here in the Northeast, I only get to enjoy them a handful of times every year. In fact, I don’t think I had even tasted a fresh fig until a few years ago when I came across them at our local Whole Foods Market.

In addition to their beauty, figs are a good source many nutrients, including?calcium, magnesium, iron, potassium, vitamin A, vitamin C, and folate. Sounds almost like a natural multivitamin, doesn’t it!

FARRO

Farro has also become a go-to grain for me over the past few years. I love its nutty flavor and hearty texture. And it’s simple to cook. Seriously, I’m much better at cooking all the ancient grains than I am traditional rice or pasta!

Farro is a nutrient-powerhouse, packed with fiber and complex carbohydrates to keep you energized throughout the day. It’s also a good source of iron, magnesium, zinc, thiamin, and niacin. Cook an extra cup of farro while at it all week — you can add it to soups, make Buddha bowls, or serve it like you would rice. Need a gluten-free option? Try sorghum, brown rice, or quinoa.

ARUGULA

What is not to love about the slightly peppery taste of arugula. Of course, you could sub baby spinach or any other green on hand, but I found that the arugula made for a delicious flavor combination. Arugula is packed with vitamin K, and also contains a good amount of vitamin A, C, folate, and calcium.

WALNUTS

Toasted walnuts add an earthy, crunchy balance to the mix. Packed with heart-healthy omega-3 fatty acids, be sure to include walnuts in your weekly repertoire if you can.

{OPTIONAL} GOAT CHEESE + SMOKED HAM OR PROSCIUTTO

This salad is delicious vegan, with just the fig, farro, walnuts, arugula and lemony dressing. But IMHO, it’s totally elevated with the addition of goat cheese and a few slices of thin Black Forest smoked ham or prosciutto. I don’t eat a lot of processed meats, but I definitely think they have their place, and fortunately, a little bit can usually go a long way to elevate the flavor of a meal. I also usually reach for the local or organic meats and cheeses.

H?LSA KIDS

Do your kids like figs? Have they tried them? I admit I was late in introducing this slightly exotic fruit to my kids, and that might be one reason they are still a little hesitant to pop them into their mouths.

But I will say that adding a little of the Black Forest ham to the salad definitely helped entice them to try it! Alas, I am the only goat cheese lover in the family, so unless I’m making the salad all for myself I leave it on the side!

GET COOKING

So go ahead and give this fig and farro salad a try. Cook the farro ahead of time and the rest will come together in no time. The salad will keep for 3-4 days in the refrigerator even with the salad dressing mixed in. So you can enjoy it for lunch all week. (That’s what I did!)

Fig, Farro and Arugula Salad

Prep time

10 mins

Cook time

30 mins

Total time

40 mins

This Fig, Farro and Arugula Salad with walnuts and a honey-lemon vinaigrette makes a delicious lunch or potluck dish. Whether you keep it plant-based or add a touch of goat cheese and sliced ham or prosciutto, it won't disappoint.

Author: Maria Adams

Recipe type: Salad

Serves: 4-6 servings

Ingredients

1 cup farro (uncooked)
6 cups arugula
12 fresh figs, sliced in half
⅓ cup chopped walnuts
⅓ cup extra virgin olive oil
Juice of 1 lemon
2 tablespoons honey
Pinch of sea salt
4 ounces goat cheese (optional)
4 ounces thinly sliced Black Forest ham or prosciutto (optional)

Instructions

Cook farro by combining 1 cup with 3 cups water in a large pot and bringing to a boil. Reduce heat and simmer for 30 minutes, until cooked. Drain any excess water and let cool. TIP: Prep the farro the day before.
Toast walnuts in a cast iron skillet over medium heat until starting to brown and fragrant. Let cool.
Make the dressing by whisking together the olive oil, lemon, honey or maple syrup, and salt.
Add the arugula to a large salad bowl. Mix in the farro and then top with sliced figs, toasted walnuts, and ham/prosciutto and goat cheese if desired.
Drizzle with half the dressing and toss to combine. Taste and add more dressing if desired. Enjoy!

This fig, farro, and arugula salad with walnuts and a honey-lemon vinaigrette is perfect as a side salad, lunch salad, or to bring to a potluck! Keep it #vegetarian or add a little goat cheese and smoked ham or prosciutto. Get the recipe at halsanutrition.com #fig #farro #walnuts #arugula #laborday #potluck

Strawberry, Spinach, and Farro Salad

This strawberry, spinach, and farro salad is perfect for showcasing those late spring and early summer strawberries. Salads like this are also a great way to use farro, an ancient whole grain wheat that is packed with fiber and protein.

This strawberry, spinach, and farro salad is perfect for showcasing juicy, ripe strawberries. Farro is an ancient whole wheat grain that packs in 7 grams of fiber and protein per serving! A perfect side salad for your weeknight dinner or potluck salad at your next cookout. The strawberries will help entice young eaters to try the salad too!

I’m back home after being away for 4 days for a nutrition conference in New Orleans. Leave it to me to spend way more time geeking out in seminars than on the streets of New Orleans (need to go back!), but not to worry, I did get my share of tasty Southern food while down there–from crawfish to catfish to beignets!

But after eating out for several days, my body is seriously craving fruits, veggies, and fiber! Perhaps that’s why I’m extra excited to share this Strawberry, Spinach, and Farro Salad with you today. It’s the perfect spring and summer side dish, whether for weeknight dinners, weekend cookouts, and leftover lunches.

Spotlight on Ancient Grains

This salad features farro, which is an ancient whole grain wheat that has a slightly nutty taste. While there’s still a lot of focus on quinoa–which I love–I’m glad that more grains are getting attention. There is such an array of grains and seeds out there–from farro to quinoa to sorghum to millet, all with slightly different nutrient compositions, but also with one thing in common: they are much healthier than the refined grains we typically fill our plates with!

So if you haven’t yet, give farro a try. Farro can vary in cooking time depending on its form, so your best bet is to follow the package instructions. But another method is to just treat it as pasta and cook until tender. Just know that it could take as long as 50 minutes to be ready depending on the type you have.

A Nutrient-Packed Salad

This salad offers a fun and healthy way to incorporate farro into your diet. Here are some?of the nutritional benefits of this salad:

Farro?- contains more fiber and protein than more common whole grains such as whole wheat pasta and brown rice. One serving of Bobs Red Mill farro (1/4 cup uncooked) contains 7 grams fiber and 7 grams protein. It’s also a good source of magnesium, calcium, and iron.
Strawberries?- packed with antioxidants and an excellent source of vitamin C.
Spinach?- an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C.

Make it a Meal

This dish is more of a side dish, but you can easily make it a meal by adding a few additional veggies and protein. Here are some ideas:

Grilled zucchini or summer squash (chopped)
Cooked peas or snap peas
Avocado (can you ever go wrong by adding avocado?)
Cannellini or garbanzo beans
Grilled chicken breast or rotisserie chicken (chopped)

H?lsa Kids

If your kids are like mine, they would probably rather have a bowl of plain strawberries, with perhaps a little spinach or farro on the side. So how do you get your kids excited about this delicious salad? There are several strategies:

Get your kids involved with the preparation.?Maybe they help slice strawberries, wash the spinach (my kids love to use the salad spinner!), or shake up the dressing. Kids are more likely to try foods that they helped prepare. They may also be more likely to taste a new food during the food prep process than at the dinner table (less pressure).
Let them eat the salad?deconstructed if that’s what they prefer. Serve the assembled salad but put out a few bowls of the separate ingredients as well. This gives them the option of creating their own version of the salad or eating all the foods separately without touching.
One of the most important thing with any food you serve your kids is to?let them decide whether or not to try it and how much to eat. Serving meals family style, without any pressure, lets your child have control and makes them more likely to try a new food.

Strawberry and Spinach Farro Salad

Prep time

15 mins

Cook time

40 mins

Total time

55 mins

This strawberry, spinach, and farro salad is bursting with color, flavor, and nutrition! Save prep time by cooking the farro ahead of time (and consider cooking extra farro to have on hand). Perfect for weeknight dinners, weekend cookouts, and leftover lunches, this salad is a spring and summer go-to.

Author: Maria Adams

Recipe type: salad

Cuisine: Mediterranean

Serves: 4-6

Ingredients

1 cup farro (sub sorghum or quinoa if gluten-free)
¼ cup slivered almonds
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
2 teaspoons honey
Pinch of sea salt
4 cups baby spinach
2 cups strawberries, sliced or quartered
2 green onions (scallions), thinly sliced
¼ cup crumbled feta (optional)

Instructions

Cook farro according to package instructions or use these general instructions: Bring 4 cups of water to a boil, add farro, reduce heat and simmer for 30-50 minutes, until tender. Drain excess water and let cool. (This step can be done ahead of time).
Heat a small skillet over medium heat. Add slivered almonds and cook for a few minutes, tossing or stirring occasionally, until fragrant and golden. Turn off heat and let cool.
In a small bowl or jar with a lid, combine oil, lemon juice, honey, and salt. Whisk or shake until well combined.
To a large mixing bowl, add cooled farro, spinach, strawberries, green onions, and almonds. Drizzle with dressing and toss to combine. Add cheese to the top (or leave on the side).

This roasted butternut squash soup is packed with immune-boosting vitamin C, garlic, turmeric, and ginger. Click To Tweet

Note: Nutrient analysis, as always, is an estimate.

Roasted Butternut Squash Soup with Cashew Cream

This roasted butternut squash soup is pure feel-good food. It’s a delicious, cheerful soup that is easy for the whole family to love. And the cashew cream and roasted chickpeas provide extra flavor, crunch, and nutrition.

Hello! How is winter going?

It’s been cold and snowy week here in the northeast, but it’s still winter after all and that’s what it’s supposed to be like! Lots of fun for the kids and personally I like it…at least until the end of the month, after that I’m ready for spring!

Butternut Squash: Not Just for Fall

Speaking of winter, we often think of butternut squash as a fall vegetable. Yes, that’s typically when this vitamin A and C packed veggie is harvested, but like other root vegetables, winter squash stores well all winter long. This means we can enjoy it from late summer until early spring when we start to crave pea soup?and fresh asparagus in all things (soup, frittatas, and flatbread).

I don’t make butternut squash soup that often, but whenever I do I’m reminded of how simple it is. I also find any act of roasting or sauteeing veggies to be very therapeutic (I guess I have found myself a good profession!) Like usual, it’s usually just about getting started…

Simply Halve and Roast the Squash

I love that you don?t need to chop up the squash for this recipe. While I know you can buy pre-cut squash, and I do sometimes do, there is still nothing like a whole squash. It?s just such a fantastic, hardy food and one that you will almost always find at the grocery store. But peeling and dicing it, that is no fun.

So in this recipe, you simply slice it in half, remove the seeds, and roast! Much like the Hasselback potato recipe from last week, it can also be done ahead of time. You don?t even need to tend to the oven for this one, well, ok, you should always tend to the oven, but you basically don?t have to do anything for an hour while it roasts!

Anti-Inflammatory and Immune Boosting

I’ve been making a form of this soup for years, but I just recently started adding ginger and turmeric?two anti-inflammatory and immune-boosting ingredients that I?ve been trying to incorporate more into my diet. It’s just a small amount so they don’t overpower the dish and I think most kids won’t even notice. (However, if you have a supertaster or selective eater in your house–I have both–read my tip below for how to introduce new flavors such as these.)

Don’t Forget the Toppings!

Another favorite part of this recipe is the toppings! I?m so glad we?ve branched out from saltines! I love the taste and crunch of the sea salt chickpeas on smooth soups such as this one. And the cashew cream is definitely one of my favorite toppings these days. While I?m not a vegan, I love to incorporate more vegan foods into my diet and explore new foods and flavors. Adding a dollop of plain Greek yogurt or Cr?me Fraiche would also be delicious.

So, ready to do some roasting?

Roasted Butternut Squash Soup with Cashew Cream

Prep time

20 mins

Cook time

60 mins

Total time

1 hour 20 mins

This soul-soothing roasted butternut squash soup with cashew cream is delicious and simple. Flavored with a touch of ginger and turmeric it's sure to delight foodies and health nuts alike. Gluten-free. Vegan.

Author: Maria Adams

Recipe type: soup, side-dish

Serves: 6

Ingredients

1 medium butternut squash (about 3 cups if you prefer to buy it diced)
2 tablespoons extra virgin olive oil
1 shallot or small onion, chopped
2 garlic cloves, minced
1-inch fresh, peeled ginger, grated
1 teaspoon dried turmeric (or use 1-inch fresh if available) (optional)
1 (32-ounce) container of reduced sodium vegetable stock (or chicken stock if not vegeterian)
Freshly ground peppper
Salt to taste (add ? teaspoon at a time)
For cashew cream:
1 cup cashews, soaked in filtered water for 3 hours
? - ? cup water (start with ? cup and increase depending on desired consistency)
Juice of ? lemon
? teaspoon salt

Instructions

Preheat oven to 400 degrees F.
Cut squash in half and scoop out seeds. Place skin-side down on a roasting pan lined with foil for easier cleanup. Drizzle with ½ of the olive oil. Roast for about an hour, until tender when pierced with a fork. If it starts to get too brown but is not yet tender, lower the heat and cook a little more slowly for a longer period of time.
After roasting, heat the other tablespoon of olive oil over medium heat in a Dutch oven or stock pot. Add shallots or onion and garlic saute for a few minutes, until fragrant. Next add the ginger and turmeric and saute for another couple of minutes.
Scoop out the roasted squash and add that too. Then pour in the stock. Bring to a boil and then reduce heat and simmer for about 30 minutes without a lid.
Meanwhile, make cashew cream. Simply drain and rinse the soaked cashews. Place into a high-speed blender with water, lemon juice, and salt and blend until smooth and creamy. Taste test and adjust seasoning accordingly. Transfer to a small bowl.
Use a stick blender to puree the soup. (If you don?t have a stick blender you can transfer to a blender in batches, but let it cool slightly first so you don?t burn yourself.)
Season with salt and pepper to taste. Start with ? teaspoon of salt at a time, stir, taste, and repeat until desired taste is achieved.
Serve with cashew cream, roasted chickpeas, and parsley. Store extra in the refrigerator for up to 4 days or freeze for longer storage.

Notes

Topping suggestions:
Roasted sea salt or turmeric chickpeas (you can make your own or use store-bought)
Roasted pumpkin seeds
Plain Greek yogurt (instead of cashew cream if not dairy-free or vegan)
Fresh, chopped parsley
Side Suggestions:
Fresh bread or crispy crackers
Green salad with protein source