Beachgoers, road trippers, park bench loungers and lunch break adventurers all require a little sustenance to get through the day. Salads are the perfect way to get your greens while enjoying summer’s verdant colors all around you.
Gravlax Salad Jars
SERVES 6
When you shake this salad jar or toss it all up in a bowl to serve family style, the flavors weave together, creating something brand new. Because the salmon is cured, it will keep for longer outside of the fridge. Vegetarians can skip the gravlax or smoked salmon and add smoked tofu slices or cooked white beans in its place.
1/2 cup (125 mL) plain yogurt
1/4 cup (60 mL) mayonnaise
1 tsp (5 mL) lemon zest
1/4 cup (60 mL) lemon juice
1 Tbsp (15 mL) chopped fresh dill
3 cups (750 mL) cooked quinoa
6 slices gravlax or smoked salmon
2 Tbsp (30 mL) prepared horseradish
8 radishes, halved
5 oz (140 g) mixed baby greens or baby spinach
Lemon wedges, for serving
For dressing, in medium bowl, whisk together yogurt, mayonnaise, lemon zest, lemon juice and dill.
In each of 6 – 4 cup (1 L) capacity jars, layer dressing, quinoa, salmon, horseradish, radishes, greens and lemon wedges. Seal jars and refrigerate until ready to pack in your cooler or lunch kit.
To serve, remove lemon wedges, shake jar and enjoy salad directly out of the jar, or transfer to serving bowl, toss and eat, seasoning with lemon.
Each serving contains: 226 calories; 10 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 23 g total carbohydrates (2 g sugars, 3 g fiber); 281 mg sodium
Hoisin-Baked Tofu Ramen Salad
SERVES 6
Make a steaming bowl of ramen into a fresh, packable summertime noodle salad. Pack this salad in jars, then wrap one or more jars in a towel and nestle on freezer packs in your cooler or lunch kit to maintain freshness and keep it colder for longer.
Hoisin-Baked Tofu
1 Tbsp (15 mL) hoisin sauce
1 Tbsp (15 mL) maple syrup
1 Tbsp (15 mL) low-sodium soy sauce
1 red Thai chili, minced
350 g (12 oz) package extra-firm tofu, cubed
Jars
6 oz (170 g) vermicelli noodles
2 Tbsp (30 mL) hoisin sauce
2 Tbsp (30 mL) rice vinegar or apple cider vinegar
1 Tbsp (15 mL) miso paste
1 Tbsp (15 mL) sesame oil
4 carrots, grated
2 cups (500 mL) packed shredded greens of choice
1/2 cup (125 mL) dulse or nori seaweed, roughly torn
Preheat oven to 425 F (220 C). Line large rimmed baking sheet with parchment.
For tofu, in large shallow dish, combine hoisin, maple syrup, soy sauce and chili; pat tofu dry and add to dish, gently mixing to coat. Spread tofu evenly onto prepared baking sheet. Bake for 15 to 20 minutes, until puffed and golden. Reserve and cool.
Cook noodles in boiling water according to package directions. Drain and refresh with cold water.
In small bowl, combine hoisin, vinegar, miso and sesame oil. Divide dressing among the bottom of 6 – 4 cup (1 L) capacity jars. Divide noodles, carrots, baked tofu, greens and seaweed among jars. Seal and store in refrigerator up to 4 days. Shake well before serving.
Each serving contains: 234 calories; 8 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 37 g total carbohydrates (7 g sugars, 3 g fiber); 418 mg sodium
Make-It-Your-Own Kale Salad
SERVES 6
Kale is the ultimate picnic green due to its sturdiness. This recipe can incorporate any fruit, nut and protein of your choice. If you’ll be traveling for a few hours, pack this salad in a cooler with a freezer pack both on top of and underneath the container.
2 strips turkey bacon or tempeh bacon
1/3 cup (80 mL) pine nuts or almonds
1/4 cup (60 mL) extra-virgin olive oil
2 garlic cloves, minced
1 bunch (8 cups/2 L) destemmed, shredded kale
2 small ripe pears, cored and thinly sliced, or 2 tomatoes, diced
3 Tbsp (45 mL) balsamic vinegar
1/2 cup (125 mL) shaved Parmesan or crumbled feta
If using turkey bacon, preheat oven to 400 F (200 C) and line large rimmed baking sheet with parchment paper. Add turkey bacon to prepared baking sheet and bake for 10 to 15 minutes, or until crisp and brown. Transfer to cutting board, blot with paper towel and dice; reserve bacon.
If using tempeh bacon, prepare according to package directions, then dice and reserve.
Meanwhile, toast pine nuts or almonds in small dry skillet. Wipe skillet clean, add oil and heat over medium heat. Quickly cook garlic until fragrant, about 30 seconds. Add garlic oil to large bowl and cool for a few minutes. Add kale to garlic oil and massage until wilted, then toss in reserved bacon, nuts, pears or tomatoes, vinegar and cheese. Refrigerate until ready to pack in your cooler or lunch kit, up to 1 day in advance.
Each serving contains: 288 calories; 7 g protein; 22 g total fat (5 g sat. fat, 0 g trans fat); 20 g total carbohydrates (7 g sugars, 4 g fiber); 258 mg sodium
