recipe, side dish, vegetable

Shaved Fennel and Parmesan Salad


I made the mistake a few nights ago of making a dinner using only the oven…in the middle of summer…when it’s hot…and my apartment is small. So to move past my momentary lapse of judgement, I made dinner the following night and refused to even turn my stove on!

This fennel salad is cool, crisp, and refreshing – perfect for warm summer days when the mercury is rising with no end in sight. I had an AMAZING fennel salad at Love and Salt in Manhattan Beach and since then, I’ve tried my best to recreate it.

Fennel can seem intimidating- the fronds! How do I cut it? I hate black licorice! However, once you learn how to cut the bulb (here’s a great how to video from Martha Stewart) and find a great recipe, you’re ready to incorporate fennel into your diet.

Want more fennel info? Check out Cooking Light for more details and to find some recipes.

Shaved Fennel and Parmesan Salad

Ingredients

  • 2 bulbs fennel, de-cored
  • 1/4 c shaved parmesan
  • 1-2 TBS olive oil
  • juice from half of a lemon
  • fresh cracked sea salt and ground black pepper
  • fennel fronds, minced

Directions

  1. Using a mandoline slicer or a sharp knife, thinly slice or shave fennel. For best results, aim to cut the fennel nearly paper thin
  2. Add parmesan, a healthy drizzle of olive oil and lemon juice. Season with 1/2 tsp salt and 1 tsp black pepper. Sprinkle with minced fennel fronds and stir to combine
  3. Let sit in the refrigerator for 1 hour. Tastes even better the next day.
dietetic intern, dietetic internship, dietitian, gluten free, instagram, RD2Be, recipe, salad, vegetarian

Greek Salad

Greek salad photo

Greek Salad

This hearty Greek salad gets even better as it marinates in the dressing. The bright and cheery colors combined with the freshness of the lemon and parsley make this salad a sure crowd pleaser! Pack this up in a to-go container to take with you to work for lunch or as a snack on a long road trip!

Ingredients

  •  1 pint grape tomatoes, cut in half
  •  1 cucumbers, diced
  • 1 green bell pepper, diced
  •  ¼ c red onion, finely chopped
  • 1 cup garbanzo beans
  • ½ c chopped parsley
  • ¼ c Kalamata olives
  •  ¼ c crumbled feta cheese

Dressing 

  • 2 lemons, juiced (about ¼ c)
  • 2 TBS extra virgin olive oil
  • ¼ c nonfat Greek yogurt
  • 1 clove garlic, minced
  • 1 tsp oregano
  • 1 TBS brown mustard
  • 2 TBS chopped red onion
  • Pinch of salt and pepper

 

Directions

1)    Combine salad ingredients in a large bowl.

2)    Add dressing ingredients to a blender, blending until the dressing is frothy.

3)    Drizzle about ¼ c of dressing over salad and toss to combine. You can add more or less dressing depending on preference.

4)    Eat and enjoy!

 

Nutrition Facts: Serving size= ¾ cup, 155 calories, 8 g fat, 6 g protein, 327 mg sodium

dietetic intern, nutrition, paleo, RD2Be, recipe, salad, vegan

Kale Avocado Salad

Image

Kale, the superfood de jour, is a way that you can add major nutrition brownie points to any dish.  Rich in Vitamin K, Vitamin C, and beta carotene, this superfood is low in calories, good source of fiber, and a great substitution for lettuce.  One complaint is that the leaves tend to be bitter and tough.  Tenderize by massaging the leaves and you have a dark, leafy green that can be added to just about any dish.


This salad was created in honor of National Nutrition Month.  It incorporates unsaturated fats, dark leafy greens, and a variety of colorful vegetables.  Avocado is the main base for this dish- it provides that creaminess that we desire from most salad dressing without the saturated fat associated with that Hidden Valley ranch dressing.  

Ingredients

  • 1 bunch kale, de-ribbed and shredded
  • 1 ½ cups shredded red cabbage
  • 2 cups fresh herb salad
  • 1 red bell pepper, diced
  • 2 avocados
  • 2 lemons
  • 2 tablespoons olive oil
  • Garlic and herb salt free seasoning
  • 2 tablespoons sliced almonds
  • 1 tablespoon Dijon mustard
  •  2 tablespoons dried cranberries
  • 1 teaspoon pumpkin seeds

Directions

1)   Take 1 whole avocado (peeled and sliced) and sprinkle with garlic and a squeeze of lemon juice.  Mash the avocado onto the shredded kale with your hands, evenly coating the kale with avocado.  Let sit for 30 minutes to help soften the kale.

2)   To make dressing- combine the olive oil, remaining lemon juice, Dijon mustard, and 1 TBS garlic and herb salt-free seasoning.  Whisk together to combine.

3)   Chop 1 whole avocado.  Add remaining ingredients to kale and combine.

4)   Drizzle dressing and top with chopped avocado.

5)   Eat and Enjoy!