Wheat Berry Salad with Kale, Orange, and Olives

Over the past few weeks, I've had to opportunity to share some of my favorite healthy eating tips on my favorite store's blog. If you've been reading a while, you may know that I have a major crush on Terrain, Anthropologie's Home + Garden Store. It's got a pretty amazing online presence, but it also has the most beautiful store in Glen Mills, PA. It also has a super special place in my heart because it's where my husband and I got married last April. So, when they asked me to contribute to their blog in the spirit of wellness, I was so honored. 

In this third post, (my first and second are here and here), I talk about grain bowls. It's no surprise that I rely on them as part of my weekly pseudo-meal plan because they are so easy to throw together, are nourishing, and can go in all sorts of directions depending on what's in season and what I'm craving. 

In coming up with this particular grain combo was inspired by these gorgeous nesting bowls Terrain has in their store now. Seriously, I want a whole set of them. Maybe two. They're beautifully rustic and glazed in earthy hues. I wanted to create an equally rustic salad, but with bright flavors, and colors that would complement the blues and naturals. 

Citrusy with a salty punch and nutty finish, this salad is one for bookmarking. I made it three times in two weeks because I couldn't get enough. I think you're going to love this. 

Head over to Terrain's blog to check out the recipe! 

And if you're wondering, this post is in no way sponsored. I just love working with a company that's putting out some amazing things. Oh, and the photos? Those were shot by the talented Katie Hennessey for Terrain.

Winter Quinoa and Sprouts Salad with Tahini Dressing

It's in teens here, and while I may have been cooped up inside for the past few days, I'm growing things. Like real green things that I can eat. Sound too good to be true?

I'm talking about sprouts as in hippy-dippy alfalfa sprouts that crunchy, granola-loving peeps ate back in the sixties, then again in the nineties, and then again now. Except they're way cooler now, if only because I said so. I'm telling you—they're back.

Why am I telling you about sprouts in the middle of winter? For one, they are super-easy to grow inside, right on your counter top—trust me, I have a black thumb and I can grow oodles of them—and two, they are an amazing way to get that much closer to eating healthy. In my second post for Terrain, I discuss how growing your own food can actually help you check off that New Year's resolution to get healthier (here's the first post in case you missed it). I give simple growing instructions, and while all you need is a jar, a few days, and a few rinses under the sink, Terrain sells these cool sprout growing contraptions that enable you to always have sprouts on hand.

There are so many different types of sprouts if alfalfa isn't your thing, like mung bean, broccoli, radish, lentil. They add a pop of brightness to sandwiches, but I also love them tossed in salads. In this post, I share a recipe for a Winter and Quinoa Sprouts Salad with Tahini Dressing that features some of my favorite winter vegetables like radicchio, beets, and sweet potato alongside quinoa, creamy avocado, and a medley of sprouts. I hope you find it as addicting as I do!

You can find my tips and recipe on the Terrain blog.

Missed the previous Terrain post? Find it here.

Delicata Squash and Roasted Radicchio with Date Vinaigrette

Sweet, a little bitter, and a whole lotta delicious. That's this dish. It's stunning as a holiday side dish but easy enough and healthy for that what-do-I eat-between-all-of-the-holiday-parties conundrum. Just add a grain, and you're in business. I have a thing for delicate squash. After all, it's one of the easiest winter squashes to cook given that you don't have to peel it and the skin and flesh are tender enough to cut through with a knife without mustering up much might (I'm looking at you butternut and kabocha!). If my dull knives can cut through them with ease, it's a winner in my book.

So radicchio. Let's talk about it. It's the beautiful cabbage looking thing in the produce section that adds a delicious bitter bite and purple hue to salads when thinly sliced but that transforms into something almost sweet when roasted. It's flavor mellows and it just wilts in the best way. Lentils add a little protein and a welcome texture to the vegetables. The star of the show just may be the date vinaigrette. I originally was going to chop dates and add them like you would dried cranberries in order to enhance the natural sweetness of the squash and roasted radicchio, but I threw them in the dressing at the last minute, and I'm glad I did. They soaked up just a little vinaigrette to soften but still retain their shape and in turn gave the vinaigrette a deeper caramel flavor that was able to permeate the whole dish.

We ate this alongside our mains the first go-around, but I served it atop brown rice with some chopped toasted walnuts as a more substantial lunch itself. If you're not vegan, a salty feta or tangy goat cheese (I used a local feta), is yum-o.

Delicata Squash and Roasted Radicchio with Date Vinaigrette

4 teaspoons olive oil, divided
2 teaspoons balsamic vinegar
1 large delicata squash, seeds removed and sliced into ½-inch crescents
1 small head radicchio, sliced into 2-3 thick wedges
½ cup beluga lentils
Handful parsley, finely chopped

Date Vinaigrette
2 tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
1 small garlic clove, minced
2 medjool dates, pitted and finely diced
Salt and pepper, to taste

Preheat oven to 400 degrees Fahrenheit. Toss delicata with 2 teaspoons olive oil and spread in single layer on pan. Place radicchio on same baking sheet and drizzle with 2 teaspoons olive oil and 2 teaspoons balsamic vinegar. Sprinkle everything with salt. Roast vegetables in oven for 25-30 minutes or until squash and radicchio are golden brown. Remove from oven and chop radicchio in large pieces.

Meanwhile, cook lentils. Place the lentils in a small pot and cover with water by 1-2 inches. Bring the water to a boil and then reduce to a simmer, cooking for 15-18 minutes uncovered or until lentils are tender but not mushy. Drain and set aside.

Make vinaigrette. Whisk olive oil, vinegar, and garlic clove in small bowl. Add dates and salt and pepper to taste.

Combine radicchio, lentils, and delicata in bowl. Drizzle with vinaigrette and sprinkle with parsley. Serves 4.

Brussels Sprouts Slaw with Pomegranate, Cranberries, and Almonds

I have a habit of roasting most veggies that come across my counter in the winter months. I mean, who doesn't love a roasted Brussels sprout or Roasted Green Beans with Roasted Garlic Vinaigrette ;)?  But as I was thinking about Thanksgiving and the number of heavy mashes, purees, gratins, and bakes, I wanted to break things ups with a fall-inspired salad. Like my green beans, this only gets better with a little time in the fridge, making it ideal for those who like to get ahead. Think of it as a coleslaw, but better. No mayo, just olive oil, and it has a ton of festive add-ins that make it holiday-worthy. Add a sturdy grain like farro or wheat berries, and some chickpeas and it can also be your go-to lunch salad.

Shaving the Brussels sprouts makes them feather-light and a bit wispy, which I love, but it does take a little time to trim them all down. I used a v-slicer (a cheapo mandoline) for some and a knife for others. Turn on the radio or a favorite TV show, and next you thing you know, you have a delicious fall salad. Just don't tell the Brussels sprouts haters what it is until after they tell you how yummy it is.

If you are making this ahead of time, add the almonds right before serving so you don't lose the crunch. I say apple is optional here, and if you plan to use it, it adds fantastic crispness. Just be sure to toss with a little lemon juice or add close to serving to prevent browning.

Brussels Sprouts Slaw with Pomegranate, Dried Cranberries, and Almonds

1 pound Brussels sprouts, thinly sliced
Generous pinch of salt
2 teaspoons Dijon mustard
2 teaspoons maple syrup
2 tablespoons lemon juice or apple cider vinegar
¼ cup extra-virgin olive oil
Salt and pepper, to taste
 
½ cup dried cranberries, chopped
½ cup almonds, toasted and chopped
½  pomegranate, seeded
1 small apple, finely chopped (optional, but delicious!)

Place sliced Brussels sprouts in a bowl. Mix mustard, maple syrup, vinegar, and pinch of salt in a bowl. Slowly whisk in olive oil until emulsified. Drizzle dressing over Brussels sprouts and mix well to coat. Add cranberries, almonds, pomegranate seeds (and apple, if using!), and toss to combine. Season to taste with salt and pepper. Can be made ahead of time; it tastes even better the next day! Just wait to add the almonds (and apple) until immediately before serving. Serves 4-5.

Kale, Bulgur, and Chickpea Bowl with Lemon Vinaigrette

Kale salad has lovers and haters. There are also those people who roll their eyes at a another. kale. salad. but eat it anyway. I know, I know. But there are a few reasons why kale keeps hanging around. For one, it's durable. It can last for a while in the fridge compared to more delicate lettuce. It's more toothsome compared to spinach which had it's hey-day nearly a decade ago. It's also a nutritious and fiber-rich green that can take a beating (i.e. get sliced, massaged, and tossed) and still taste better the next day. For a girl who loves to shop once per week and batch cook, it's a winner.

This salad could certainly be a meal on it's own, but I sometimes enjoy it with a local egg or two that I've hard-boiled and sprinkled with sea salt. Sliced avocado? Always a good idea. The components are quick to come together and it makes for perfect take-to-work lunches. Other grains, like farro or wheatberries or even quinoa, can be substituted for similar results, but I think chickpeas give the best texture here. I recommend making extra dressing to have on hand for any other green things or grain things you're making for the week.

This salad is plant protein-rich with chickpeas, bulgur, and sunflower seeds and nutrient-dense. The apples give a lovely sweet-tart crunch, but a handful of chopped dried apricots would lend a sweet chewiness that would satisfy too. Once you get the basics, play around with it to create your own version! And then let me know about it. 

Don't be intimidated by the three recipes here. It all comes together in a pinch.

Kale, Bulgur and Chickpea Bowl

¾ cup medium-grind bulgur or 2 cups cooked grain
1 bunch massaged kale (recipe below)
1 14.5 ounce can chickpeas, drained and rinsed (or 1 ½ cups cooked chickpeas)
¼ cup sunflower seeds, toasted*
1 medium crisp apple, thinly sliced
¼ cup Simple Lemon Vinaigrette (recipe below)

Cook bulgur. Place ¾ cup bulgur in a bowl. Add 1 ½ cups boiling water, stir and let stand 25 minutes. Fluff and drain off any excess liquid. Yields 2 cups soaked bulgur.

Assemble bowl. Mix together cooked bulgur, massaged kale, chickpeas, sunflower seeds, and apple. Drizzle with ¼ cup vinaigrette and toss together. Adjust salt and pepper to taste, and serve. Serves 3-4 as a salad or light meal.

*To toast sunflower seeds, heat raw seeds in skillet over medium-low heat for 7-10 minutes, tossing occasionally, or until slightly golden

Massaged Kale

1 bunch kale, leaves removed from stems and cut into chiffonade
1 tablespoon extra-virgin olive oil
Massage kale leaves with oil until softened and tender, about 1-2 minutes. Store in refrigerator for 4-5 days.

*lacinato or dino kale has rich dark leaves and is more tender, but curly kale (either green or Russian red types) can also be used.

Simple Lemon Vinaigrette

Makes approx. ¾ cup
1 garlic clove, finely minced
¼ cup fresh lemon juice or juice of 2 lemons
finely grated zest of ½ lemon
½ cup extra-virgin olive oil
2 teaspoons Dijon mustard
¾ teaspoon maple syrup
¼ teaspoon salt, plus more to taste
freshly ground black pepper, to taste

Add all ingredients to a jar and shake. Season to taste with salt and pepper. Use throughout the week. Makes approximately 3/4 cup.