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Healthy Chicago Cooking Classes

salads

Chickpea, Avocado & Dill Salad (mock egg/chicken salad)

Ingredients
1/2 avocado

2 tsp grainy mustard

2 tbls extra virgin olive oil

2 tbls lemon

1 cup cooked chickpeas (garbanzo beans)

1 large celery stick, chopped small

2 large red radishes, chopped small

2 tbls minced red onion

2 tbls capers

handful of fresh dill, lightly chopped or torn

Salt and pepper

Directions
Place the avocado, mustard, olive oil and lemon in a medium size mixing bowl. Mash the mixture together using a fork or potato masher until well combined.

Add in the chickpeas and partially mash again.

Add the remaining ingredients along with a couple good pinches of salt and pepper, mix well. Use as a sandwich spread or on top a plate of lettuce.

Notes
This is a great vegan substitute for both egg or chicken salad with the protein coming from the chickpeas. The avocado offers a creamy base against the crunchy the crunchy veggies and salty capers. If you don’t have capers, try olives or pickles instead.

The fresh dills really adds a ton of flavor; try mixing in different herbs like basil or chives for a totally different flavor profile.

Apple Wild Rice Pilaf (a Perfect Holiday Gift-Jar gift)

Cooking Time
35 minutes

Ingredients

Per 16 oz Jar:

1 cup wild rice

1 tsp dried, minced garlic

1 tbls dried minced onion

1/2 teaspoon dried parsley

1/4 teaspoon dried oregano

1/4 teaspoon dried thyme

1 bay leaf

1 tsp ground mustard

1 teaspoon salt

1/4 teaspoon pepper

2 tbls dried cranberries

1/4 cup chopped pecans
1 apple juice box (1 cup apple juice)

Directions
Layer the seasonings in the bottom of a 16 oz mason jar (garlic, onion, parsley, oregano, thyme, bay leaf, ground mustard, salt and pepper.) Add the wild rice on top of the seasonings. Add a layer of plastic wrap, add in the cranberries and pecans into the wrap and twist closed. Screw on the mason jar lid. Attach the apple juice box with tape and ribbon.

Share the following directions with the jar.

Directions: Open jar, remove cranberries & pecans, set aside. In a small to medium pot, bring 1 cup apple juice (the included juice box) and 2 cups of water or broth to a boil. Pour in everything in the mason jar (the rice and seasoning.) Cover and lower heat to simmer. Cook until the liquid has been absorbed and the rice is at desired texture, about 30-40 minutes. Top with the pecan and cranberries and enjoy!

Great as a meal or served as a side dish!

gluten/dairy free

Notes
This gorgeous Wild Rice Pilaf is bursting with nutty and sweet flavors! Wild rice is technically not a rice, it’s a gluten free grass. It’s easier to digest (actually enhancing digestion as it’s rich in magnesium and fiber) and contains no arsenic like other types of rice do.

Aside from being an absolutely yummy dish, this recipe makes the perfect gift. Just place all the ingredients in a jar, attach the directions and you have a stunning, healthy gift everyone will love!

 

Turkey Buddha Bowl with Smoky Tahini Sauce

Prep Notes
The Buddha Bowl is like a big salad, but more nourishing as they are filled with the likes of greens, grains, raw and cooked veggies, nuts, seeds…. kind of the whole kitchen. Adding just the right sauce, dip or topping brings the whole bowl to a new level of taste and texture.

I created this particular bowl just in time to use up leftover turkey, but there are not real rules with the buddha bowl. So if you don’t have wild rice use brown rice. If you have green cabbage rather than purple, use it. Just fill it up with as much variety you can and enjoy how nutritious and hearty a big buddha can be.

Cooking Time
20 minutes

Ingredients

1/2 white onion, diced

2 garlic cloves

2 tbls coconut or olive oil

1/4 head of cauliflower, chopped into small pieces

6-12 brussel sprouts, cut in half

1/4 cup raw almonds, chopped

1/4 cup dried fruit (apricots, figs, etc), chopped

1 cup cooked turkey, shredded or diced

1 cup cooked wild rice

1 cup purple cabbage, thinly sliced

1 radish, sliced thin

1 handful cilantro, chopped

Crispy Chickpeas (optional but adds a great crunch)

Smoky Paprika Tahini Sauce:

1/3 cup sunflower seeds

1/3 cup water

1/2 tsp paprika

1 tbls tamari (or soy sauce)

3 tbls fresh lemon juice

1 garlic clove

1/2 tsp salt

Directions
Heat the oil in a large fry pan over medium high heat. Add in the chopped onions and cauliflower, cook for 5 minutes tossing often. The goal is to just begin to soften the cauliflower not cook it all the way through. Toss in the garlic, dried fruit and a pinch of salt and pepper, cook for another minute and then pour into a bowl.

In the same pan add the halved brussel sprouts, cut side down. If the pan is really dry you can add another drizzle of oil. Also add in the chopped almonds. Place the pan over the medium high heat and let it cook a few minutes just to sear the sprouts. Toss or flip and cook another couple of minutes. Pour into the bowl with the cauliflower, cover with foil and set aside.

Add the cooked wild rice to the pan, pushing it to one side of the pan. On the other side add in the chopped turkey. Add in a about 1/4 cup water, cover and set over medium heat.

Blend the sauce: Add all the sauce ingredients to a blender and blend until smooth. Taste, adjust if you like a bit more lemon, salt or paprika or a tad more water for a runnier sauce.

Place the sliced cabbage, radishes and cilantro on a plate. Set out along with the cooked veggies and the pan of rice and turkey. Let everyone build their own bowl by adding a few scoops of each item: the cauliflower/brussel sprout/almonds/dried fruit mixture, a spoon of wild rice and turkey, a bit of purple cabbage, a few radishes and a pinch of cilantro. I like to offer a good coarse salt and extra pepper for guest to add as well as the crispy chickpeas. (Try my recipe for Crispy, Crunchy, Roasted Chickpeas.) Top with a good drizzle of the smokey tahini sauce and enjoy while warm.