Recipe: Buttermilk Farro Salad
Post by Olivia Martino, Registered Dietitian and Co-owner, Nourish Northwest
This recipe was adapted from 101cookbooks (great blog for healthy recipes!) but it was originally inspired by a salad at Clyde Common here in Portland. This is a great summer potluck salad, especially right now while zucchini is abundant. Enjoy!
Buttermilk Farro Salad
Adapted from 101 Cookbooks
Buttermilk Vinaigrette:
- 2 medium cloves garlic, minced
- 1 teaspoon fine grain sea salt
- 1 cup / 240 ml buttermilk
- 1/4 cup / 60 ml good-quality white wine vinegar
- 1/4 cup / 60 ml extra virgin olive oil
- 1/4 cup chopped dill
- 1/2 cup chopped chives
Salad:
- 7 small radishes, sliced paper thin
- 3 small zucchini, sliced paper thin
- Kernals from 3 ears fresh corn
- 4 cups arugula
- 4 cups cooked farro, cooled to room temp
Combine the garlic and salt on a cutting board. Mash into a paste using the flat side of your knife. Place in a medium bowl or jar, then add the buttermilk and vinegar. Whisk together and let sit for 5 minutes or so. Gradually whisk in the olive oil, then the herbs.
In a large bowl gently toss the radishes, zucchini, asparagus and arugula with the farro grains. Add 1 cup of the dressing and toss again. Let sit for ten minutes, taste, and adjust with more dressing, if needed, and salt to taste.
SERVES 8
Summer, All Dressed Up
Post by Paula Jahn, Dietitian and Co-owner of Nourish Northwest
Summer is a time when I do a lot less cooking and a lot more “assembling,” aka salad making. And I’m not the only one seeking salad inspiration: Substantial Salads is one of our most popular cooking classes. Unlike the produce of winter that needs to be peeled, scooped, chopped and cooked (butternut squash, anyone?), much of this season’s harvest can be shuttled straight from garden to mouth.
Fresh vegetables are so abundant this time of year; whether from your own garden, a friend’s surplus (zucchini, anyone?), or the farmers’ market, summer’s bounty needs little more than a good dressing. Many store-bought dressings contain added sugars, preservatives, sodium, and stabilizers. It’s simple and so much more delicious and healthy to make your own!
The following recipes are some of my favorites. They range from creamy and luscious to sharp and vinegary. Most of these dressings will keep one to two weeks in an airtight container in the refrigerator. I like to add all the ingredients to a glass jar and shake the heck out of it. Enjoy!
Asian Poppy Seed
1 Tbs sesame oil or olive oil
2 Tbs toasted sesame oil
3 Tbs brown rice vinegar (or unseasoned rice vinegar)
2 tbsp brown rice syrup
2 tsp Dijon mustard
1⁄2 tsp sea salt
2 tsp poppy seeds
Directions
1. Whisk all ingredients together.
2. Store in airtight container for up to two weeks in the refrigerator.
Creamy Basil
(Adapted from Moosewood House Dressing)
1 cup olive oil
2 Tbs cider vinegar or 2 Tbs lemon juice
2 teaspoons honey
1/4 cup spinach leaves, packed
1/4 cup basil leaves, loosely packed
2 tso Dijon mustard
1/4 tsp salt, to taste
black pepper
1 cup buttermilk
Directions
1. Puree all ingredients in blender or food processor, except buttermilk.
2. While the blender is still running, slowly add the buttermilk in a stream until dressing thickens.
3. Stop the blender when the dressing thickens or the oil may separate and the dressing will become thin.
4. This will store for about a week in the fridge; shake before use if it looks like it is separating.
Basic Vinaigrette
1/2 cup extra virgin olive oil
3 Tbs or more good vinegar — wine, sherry, rice, balsamic, etc. OR lemon juice
Salt and freshly ground black pepper to taste
1 heaping teaspoon Dijon mustard
1 large shallot (about 2 Tbs), peeled and cut into chunks
Directions
1. Combine all ingredients but the shallot in a blender and blend until uniform. Taste and add more vinegar a teaspoon or two at a time, until it tastes right.
2. Add the shallot and pulse a few times. Taste, adjust seasoning and serve.
Citrus Tahini Dressing
3 Tbs tahini
2 Tbs lemon juice
2 Tbsp orange juice
1/4 tsp paprika
1-2 tsp honey
Salt and black pepper to taste
Directions
1. Whisk all ingredients together. Taste for seasoning.
2. If too thick, add more orange juice. Keeps in refrigerator for 2 weeks. Note: Dressing will thicken when cold. Bring to room temperature before serving.
Take Your Workout Outside!
Post by Olivia Martino and Paula Jahn, Registered Dietitians and Co-owners, Nourish Northwest
Several years ago, while we were both living in Seattle, attending grad school we used to work out together at a gym at the very bottom of Capital Hill. If you know Seattle at all, you know how steep of a hill this is. Our calves were pretty toned during those years. Several times a week we would walk down from 15th Ave, pass our favorite coffee shops and bars, always in awe of the beautiful view of South Lake Union and the Cascade Mountains and step foot into a huge box gym to attend our favorite fitness class.
Again, if you know Seattle at all, and even if you know Portland, you know how important it is to get outside during those few sunny days we have. One year when that first sunny day came around, as we were headed down to the gym we decided there was no way we could go inside that loud, stuffy air conditioned building. “Let’s do some urban boot camp instead!” one of us declared and ran over to the nearest street lamp to start some push ups. Then we took a little detour over into Cal Anderson Park and scanned the area to see what our “equipment” would be. Our urban boot camps became a regular summer thing, and we came up with some creative ways to use outdoor fixtures.
While we want you to continue coming to your normal weekly fitness classes at Nourish, we also understand that there are some days when you just have to stay outside. The good news is we offer two weekly outdoor boot camp classes at Mt. Tabor on Thursday evenings and Sunday mornings. But for those other times, when you want to squeeze in a quick toning session, here are some exercises you can do on your own!
Stay Healthy This BBQ Season
Post by Olivia Martino and Paula Jahn, Registered Dietitians and Co-Owners, Nourish Northwest
Eating at BBQs this summer doesn’t have to mean sabotaging your healthy lifestyle. There are plenty of ways to enjoy yourself, delicious food and the company of friends. Follow these simple tips to make the most out of your cookouts!
Choose Your Meat Wisely
- Not all “BBQs” have to include meat! There are plenty of satisfying vegan and vegetarian options for both main dishes and sides. Our upcoming Summer BBQ cooking class is entirely vegan AND gluten free!
- Avoid processed meats and meat alternatives, such as hot dogs and soy based patties. Look for nitrate/nitrite free sausages or fresh meat, such as chicken, beef or fish. Applegate Farms is one nitrite free brand to look for in your freezer section or you can get your sausages made fresh by the deli. Many veggie patties contain unnecessary food additives and are often not the healthiest options. Instead of going for store-bought, try this recipe for homemade black bean quinoa burgers.
- When grilling, make sure not to char your meat. This creates compounds that are toxic and have been linked to causing cancer.
- Make sure to marinate your meat in a citrus or vinegar-based marinade. The low pH of these acidic liquids can help prevent the formation of cancer-causing compounds produced with grilling.
- Whenever possible, chose local, organic, grass-fed or pasture raised meat. This will minimize your exposure to antibiotic-resistant bacteria, will boost your Omega 3 fatty acid intake and is friendlier to the environment.
Fill Up on Veggies
- Take advantage of the bountiful in-season produce of the summer. This is the time of year when tomatoes, cucumbers, zucchini, bell peppers and so many other delicious veggies are abundant. Fill up on these nutrient-dense, satiating foods instead of calorie-laden chips and dip. Here is one of our favorite seasonal recipes for a Zucchini Ribbon Salad.
- A delicious way to fill up on veggies at a BBQ is to put them on the grill. Mark Bittman’s Kebab Generator shows some fun combinations to create at home.
- Bring a salad or a crudite tray to the party. Others will appreciate the healthy options.
Dish Up A Healthy Dessert
- Make sure to eat a balanced meal before going for the dessert. Sugar isn’t satiating and is easy to overeat when you are hungry.
- Try grilling fruit, such as bananas, peaches and pineapples. This makes for a delicious, sweet treat.
- Bring on the berries! Raspberries, strawberries, blueberries and blackberries are only in season for a limited time so get them while they’re fresh! They are so naturally sweet that you won’t miss the cake and ice cream.
Recipe: Vegan “tuna” salad
Post by Olivia Martino, Registered Dietitian and Co-owner, Nourish Northwest
Those who attended my Sea Vegetables workshop yesterday know how excited I get about these little mineral rich sea miracles. Sea vegetables are predominant parts of other cultures’ cuisines, but are often overlooked here. I love showing clients how to incorporate them into their diet. They are an easy way to boost your daily intake of calcium and iron, two nutrients that most people rely on meat and dairy to get. Dulse flakes have a slight fishy flavor, which works perfectly in this recipe. I found them in the bulk section of People’s Co-op. Thanks to Margaret for sharing this recipe with me! It will now be added to my recipe rotation, as I am always looking for good protein-rich lunch options.
Vegan “Tuna Salad”
Adapted from foodsforlonglife.blogspot.com
Ingredients
2/3 cup organic sunflower seeds, soaked overnight
1/3 cup organic almonds, soaked overnight
2 tablespoons olive oil
2 tablespoons freshly squeezed lemon juice
1 tablespoon fresh lemon zest
1 tablespoon Dulse flakes
1 teaspoon sea salt and black pepper to taste
2/3 cup celery, minced
2 scallions, chopped
2 tablespoons red onion, minced
2 tablespoons parsley, chopped
Preparation
Rinse the sunflower seeds and almonds and put them in a food processor with an S blade. Add flaxseed oil, lemon juice, lemon zest, Dulse flakes and half the sea salt and process until it forms the texture of canned tuna fish. Scrape down the sides as necessary. Put this mixture in a mixing bowl and stir in the celery, onions and parsley. Add black pepper and the additional salt if needed. Serve or refrigerate the salad mixture (it actually tastes better if you allow some time for the flavors to meld) and serve it the next day.
