Tag Archives: Spinach

{ Spinach Salad with Citrus Dressing and Parmesan Frico }

Spinach Salad with Citrus Dressing, Almonds, Orange Segments, and Parmesan Frico

This week has been mildly depressing for me. Not only did I graduate from the best four years of my life (aka college—my four year paid vacation), but I also turned 22 years old. Twenty-two is a miserable birthday because it is the first birthday that doesn’t come with any special privileges. On your 16th birthday you look forward to driving, on your 18th you look forward to moving out of the house and going off to college, and on your 21st birthday you look forward to drinking…legally (for a female in Miami, this means you can now get into a club without dressing like a prostitute!). But here I am, turning 22 and I find myself regressing in life; I am leaving college, moving back home, and wearing all the alcohol that I legally consumed over the past year on my hips and thighs. The only thing that I have to look forward to this year is beginning the use of anti-aging products. For some reason this just doesn’t feel like something that I want to celebrate…weird.

So instead of going out and making a big fuss at a restaurant, I decided to celebrate with a homemade BBQ here at home with my family. And oddly, it turned out to be my favorite birthday yet. There was no hype, no pressure, and no disappointment. Just good times with the people that I love the most, doing exactly what I love the most—EATNG!

Of course, I had to have my hand in the cooking and tried out a few new recipes that are certainly blog worthy. The first recipe being one of Giadas’ for Spinach Salad with Citrus Dressing and Parmesan Frico. The dressing is very light and the citrus from the orange and lemon is refreshing. It makes for a perfect summer side or appetizer salad (I would add a protein like chicken if you were to serve it as an entrée salad).

The Parmesan frico is something that I have never made before, but it was super easy and added a great salty crunch to the salad. I prefer I over croutons any day, and it looked pretty impressive aesthetically on top of the salad. Giada suggests using almond slivers in the salad, but I like the more pungent flavor of walnuts and would substitute them next time I make this recipe.

Parmesan Frico Before Baking

To make the Parmesan Frico, grate about 1 ½ cups of good Parmesan cheese on a fine grater. Preheat the oven to 375 degrees. Place teaspoon sized mounds of the cheese onto a baking sheet lined with parchment paper, about 3 inches apart from one another. Use the back of the spoon to then gently flatten the mounds into disks that are about 2-3 inches in diameter. Grate freshly ground black pepper over the tops of the cheese disks. Bake in the oven for about 8-10 minutes, or until the cheese is bubbly and golden brown on the edges. Remove from oven, let cool completely, and then peel the crisps off the parchment paper and place on top of salad.

{ Ingredients for the Citrus Vinaigrette }

  • ½ cup extra virgin olive oil
  • 2 tablespoon lemon juice
  • 2 tablespoon orange juice
  • 1 teaspoon lemon zest
  • 1 teaspoon orange zest
  • 1 ½ teaspoon honey
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper

{ DirectionsWhisk together all ingredients in a small bowl or shake to combine in an airtight container.

Citrus Dressing

{ Ingredients for the Spinach Salad }

  • 1 package of baby spinach leaves
  • 2 oranges, peeled and cut into segments
  • 1/3 cup sliced almonds (or walnut pieces if you prefer)
  • ½ red onion, thinly sliced

Leave a comment

Filed under Recipes

{ Lentil Salad with Herbs, Tomatoes, and Spinach }

Herbed Lentil Salad with Tomatoes and Baby Spinach

Today I feel like shit…like I’m getting the flu, a migraine headache, and possibly dying. I can’t get out of bed and I could hardly make it past one mile on my run. This is the most exhausted that I have ever felt and I’m not really sure if it’s due to the change in diet or what. Maybe I am going through carb withdrawl, or frozen yogurt deprivation, or maybe I’m just really getting sick. Whatever it is, I feel like a slice of toast and peanut butter with a cold glass of milk might just cure me and I can’t do it. But what I wouldn’t give to have some crunchy chunky peanut butter right now. Yummm. But instead, I’m making Herb Lentil Salad with Tomatoes and Baby Spinach, and no, I am not happy about it! I’ve been eating some combination of 3 egg omelets, spinach salads, and meat for the past four days and I am sick of it. Maybe I feel lethargic because I am in a depression, considering that food is my greatest joy in life and my eating habits are now so repetitive and boring. But hey, diets aren’t supposed to be fun and I only have committed myself to this for 30 days….4 down, and 26 to go!

In an effort to boost my energy, I have decided to make this Lentil Salad recipe by Food Network star, Ellie Krieger. She comes out with a lot of really health conscious recipes, and they are usually pretty tasty, but not generally my first choice, unless I am dieting.

The recipe instructs you to cook out the lentil in a stock pock over the stove, but I suggest just covering them with boiling water in a large bowl and letting them steep for 20 min or so. I find that they tend to overcook when but on the stove and then loose their shape and become mushy, which is gross. Just drain the lentils after they soak and try one to make sure it is soft. If it isn’t, then just repeat the process once more.

Other than that, I followed this recipe verbatim and it turned out pretty good. Of course, it wasn’t toast and peanut butter, but it still left me feeling satisfied. This makes for a great side accompaniment to proteins or serves as a great protein itself, considering the nutritional value of lentils.

{ Ingredients }

  • 1 cup French green lentils
  • Boiling water
  • 2 tablespoons olive oil
  • 2 tablespoons shallots, diced
  • 3 cups baby spinach leaves
  • 1 cup cherry tomatoes, halved
  • ¼ cup fresh basil leaves, chopped
  • ¼ cup fresh flat-leaf parsley, chopped
  • ¼ cup mint leaves, chopped
  • 2 tablespoons fresh lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper

{ To Make the SaladPlace the lentils in a large bowl and cover with boiling water. Cover with towel or lid and allow to soak for 20-25 minutes, or until softened.

Over medium-high flame, heat the oil in a large skillet. Add the shallots and cook until they are softened and fragrant, about 2-3 minutes. Add the spinach and cook until just wilted, about 3 minutes. Add the tomatoes, lentil, basil, parsley, and mint to the pan and stir to combine. Cook until warmed through, about 1 minute. Stir in the lemon juice, salt, and pepper and serve!

I enjoy this salad cold as well!

Nutritional Information:

The total number of calories in this dish are 1269. I got about 5 servings from the recipe, which leads to an average of 253 calories per serving. The nutritional break down is as follows: 44 g of fat, 183 g of carbohydrates, 43 g of fiber, and 55 g of protein. Of course, these figures are for the overall dish, so to find the number per serving, divide each by 5.

Cost of Ingredients:

Total cost of this meal is $15.69, based on the assumption that you have olive oil. Since I already had the cherry tomatoes and baby spinach from previous recipes, this dish only cost me $9 to make. If you get 5 servings out of the recipe (I did), then the average cost per serving is $3.13. My average cost per serving was then $1.80. The lentil salad from Greenstreet Café is $7.50, so again, this is quite a savings on each serving.

Leave a comment

Filed under Recipes

{ Spinach Salad with Grilled Chicken and Dijon Balsamic Vinaigrette }

Spinach Salad with Grilled Chicken, Corn, Avocado, and Chickpeas tossed in a Dijon Balsamic VInaigrette

Tonight for dinner, I kept it simple with a Spinach salad. The author of the 4 Hour Body, Tim Ferris, lists spinach as one of the most important foods to eat while on the slow-carb diet. It is super high in anto-oxidants and provides a rich source of Vitamin A, C, E, K, iron, protein, folic acid, niacin, omega-3 fatty acids, and folate. Spinach is super filling because it expands in your belly, and it has substantially more nutrients than regular lettuce so it makes for a better salad base than Romaine (which makes you retain water by the way!!). The darker your greens and the more raw they are, the better!

I added half a cup of chickpeas, some canned corn, half of an avocado cut into pieces, and some grilled chicken. Since I don’t have a grill in my apartment, I buy chicken cutlets and pound them out real thin so that I can just cook them on the George Forman. I marinade the chicken for a few hours in a mojo sauce (pre-made compliments of Goya!) and then I just cook it out when I am ready to eat. It is super simple as long as you remember to marinade your chicken for at least a few hours, or it won’t properly absorb the flavors. You can choose any marinade that you want, I just like the citrus and garlic flavors of the mojo sauce, personally.

Ohhh, and when using a mojo marinade, which is very acidic, do not be alarmed if the chicken turns white! This is just the acid poaching the chicken….it has not gone bad!

Once the chicken is cooked through, chop into pieces and toss into salad with some extra virgin olive oil, balsamic vinegar, kosher salt, and freshly ground pepper. Pre-made dressings tend to pack a lot of hidden calories, so I prefer to make my own. Here is a quick and delicious recipe for easy balsamic vinaigrette:

{ Ingredients }

  • 2 cloves of garlic, minced
  • ¼ cup balsamic vinegar (I like pomegranate balsamic)
  • ¼ cup extra virgin olive oil
  • 1 tablespoon Dijon mustard
  • 1 teaspoon resh oregano leaves, chopped (or a light sprinkling of dried oregano leaves)
  • Kosher salt and black pepper to taste

{ To Make the Dressing }Whisk together all ingredients in a mixing bowl. Toss with salad or store in airtight container and refrigerate.

Nutritional Information

This salad, which I made with 3 cups of baby spinach, 4 oz. of chicken, ½ cup chickpeas, ½ avocado, and ¼ cup corn kernels, came out to a total of 455 calories. The nutritional break down was: 27g of fat, 36g of protein, 17g of fiber, 38g carbohydrates.

Cost of Ingredients

The total cost of making this salad was $9.89, but keep in mind that the ingredients will last for a few more days because I bought the spinach in bulk and did not go through all the canned ingredients.

Leave a comment

Filed under Recipes