Salads - nut free

RSS
Corn and avocado meal salad

Corn and avocado meal salad 0

That's it! The good weather has arrived and I offer you a colorful salad-meal to liven up your picnic! This classic salad is a staple recipe to have in your summer repertoire. It's bursting with crisp, refreshing flavors like corn, tomatoes, and cilantro, and has a flavor of fresh garlic, jalapeño, and red onion. Traditionally made from black beans, we are replacing them here with chickpeas. Wrap it with corn chips for a delicious and nutritious meal!

 

Corn and avocado meal salad

Makes: 2 servings or 4 side dishes 
Preparation: 15 minutes


INGREDIENTS

 

  • 2 cups of organic chickpeas, cooked, rinsed and drained 
  • 2 cups frozen organic corn, thawed and drained
  • 1 large organic tomato, diced
  • 1 organic red pepper, seeded and cubed
  • 1 medium organic avocado, pitted, peeled and diced
  • 1/2 small organic red onion, finely diced
  • 1/2 cup packed fresh organic cilantro leaves, finely chopped
  • 1 medium organic jalapeño pepper, seeded ribs and seeds, finely diced
  • 1 small clove of organic Quebec garlic, minced
  • 2 tbsp freshly squeezed organic lime juice (from about 1 lime), and more as needed
  • 1 tbsp organic olive oil 
  • 1/2 teaspoon organic cumin powder
  • 1/4 teaspoon ground sea salt
  • 1/4 teaspoon freshly ground organic black pepper


INSTRUCTIONS

 

  1. Combine all the ingredients in a large bowl. Taste and season with more lime juice or pepper, if needed.
  2. Storage: refrigerate in an airtight container for up to 4 days.

 

Bon appétit!

 

 

Caroline 
President Hippocrate Bio
Roasted cauliflower salad with creamy mustard and maple vinaigrette

Roasted cauliflower salad with creamy mustard and maple vinaigrette 0

Crunchy cauliflower, crispy spicy chickpeas, layered on a bed of mixed salads, cucumbers, fresh avocado herbs; all mixed with a simple mustard and maple vinaigrette for a hearty, healthy and delicious salad!

Enjoy this salad for the evening meal and save the leftovers for lunch the next day. 

 

 

 

Roasted Cauliflower Salad with Creamy Maple Mustard Dressing

Makes 6 generous portions
Preparation: 20 minutes
Cooking: 30 minutes 

 

INGREDIENTS

  • 1 large head of cauliflower, cut into florets
  • 2 cups of organic chickpeas, cooked, rinsed and drained
  • 1/4 cup extra virgin olive oil
  • 1 tablespoon of chili powder 
  • 2 teaspoons of smoked paprika
  • 2 garlic cloves, finely chopped
  • 1/2 teaspoon red pepper flakes 
  • Freshly ground black pepper
  • 6 cups spring type lettuce mix
  • 1 English cucumber, sliced
  • 1/4 cup fresh herbs (like parsley, basil and / or dill, roughly chopped, here I used dill and parsley)
  • 2 tablespoons of chopped fresh chives
  • 2 avocados, sliced


CREAMY MUSTARD AND MAPLE VINAIGRETTE

 

  • 1/4 cup olive oil 
  • juice of 1 lemon
  • 3 tablespoons of pure maple syrup
  • 2 tablespoons Dijon mustard
  • 2 tablespoons of organic sesame butter 
  • 2 tablespoons of apple cider vinegar
  • freshly ground black pepper to taste

 

INSTRUCTIONS

 

  1. Preheat the oven to 425 degrees F.
  2. On a large baking sheet lined with parchment paper, combine the cauliflower, chickpeas, olive oil, chili powder, paprika, garlic, crushed red pepper flakes and a pinch of salt and pepper. Mix well to coat well.
  3. Bake and roast for 20 minutes or until tender and slightly crisp on the surface.
  4. Meanwhile, in a large bowl, place the lettuce mixture, cucumbers, herbs and chives. Mix. Leave besides.
  5. Combine all the ingredients in a glass jar or measuring cup and shake (or whisk) until smooth. 
  6. Toss the roasted cauliflower and chickpeas with the salad. Add a little dressing and toss to combine.
  7. Garnish the salad with avocados, freshly ground pepper and a little more herbs if desired.
  8. Serve and enjoy!
  9. The salad keeps well for 3-4 days in the refrigerator, just add the vinaigrette just before serving.

 

Bon appétit!

 

 

Caroline 
President Hippocrate Bio

 

Revisited coleslaw

Revisited coleslaw 0

Crunchy, healthy and completely addictive. This revisited coleslaw has it all !! An ideal recipe to enjoy on hot summer days. For my part, I enjoy it as a meal because it is very complete in itself thanks to the sunflower seeds and cranberries. You can, however, serve it as an accompaniment, with rusks and veggie pâté with mushrooms for example!

You will love this colorful salad!

 

Revisited coleslaw

 

Ingredients

 

  • 4 cups chopped green cabbage 
  • 2 cups chopped purple cabbage 
  • 2 medium carrots, chopped
  • 2 cups of chopped kale leaves
  • 1 teaspoon of ground pepper
  • ½ cup of organic dried cranberries
  • 1 cup of organic raw sunflower seeds
  • ½ cup of mayonnaise (see note)
  • ¼ cup of apple cider vinegar 
  • 2 tablespoons of maple syrup
  • 2 garlic cloves, minced

 

 

Instructions

 

  1. In a large bowl, combine collard greens, purple, carrots and kale.
  2. Add the pepper, garlic, sunflower seeds and dried cranberries.
  3. Mix well and set aside.
  4. In a small bowl, whisk together mayonnaise, apple cider vinegar and maple syrup until smooth.
  5. Pour the sauce over the cabbage mixture and mix well.
  6. Cover and refrigerate at least 60 minutes for the flavors to blend.



Notes

 

  • To make your own vegetable mayonnaise easy and delicious, you can try La cuisine de Jean-Philippe, it is delicious!
  • It is best to prepare this salad in advance and let it sit in the refrigerator for at least 4 hours, but overnight is best. Mix well before serving.
  • Store in an airtight container for up to 7 days in the refrigerator.

 

 

Bon appétit!

 

Caroline 
President Hippocrate Bio

 

Crunchy broccoli salad with maple and mustard vinaigrette

Crunchy broccoli salad with maple and mustard vinaigrette 0

I never get tired of making salads. This one is how I like them: quick to prepare, packed with flavor, texture and as good to taste as it is to look! 


In addition to being 100% vegetable and gluten free, this salad is low in carbohydrates and has an excellent fiber content thanks to the broccoli and sunflower seeds it contains. 


Sunflower seed is interesting especially for its richness in vitamin E which is antioxidant, which protects cells from free radicals and strengthens the immune system. 

 

 

Crunchy broccoli salad with maple and mustard vinaigrette 

Makes 4 servings

 

Ingredients 


4 cups of chopped broccoli
1.5 cup of Chickpeas cooked, rinsed and drained
1/2 cup of dried cranberries 
1 / 2 cup of Sun-flower seeds
1/3 cup diced red onion
pepper to taste


Maple mustard vinaigrette:



1/3 cup olive oil
1 tablespoon of pure maple syrup
1 tablespoon of apple cider vinegar
1 teaspoon of Dijon mustard
Pepper to taste


Instructions 

 

  1. Add all the salad ingredients to a large bowl and mix.
  2. Add all the dressing ingredients to a small pot and whisk until blended. Pour over the salad and toss again to incorporate.
  3. Season with pepper to taste, if desired.
  4. The salad can be served immediately or refrigerated for up to 4 days.

 

Bon appétit!

 

Caroline
President Hippocrate Bio
Quinoa salad with roasted vegetables

Quinoa salad with roasted vegetables 0

I am currently obsessed with quinoa salads. I always have a bowl of cooked quinoa in my fridge that I can use in salads, as oatmeal or as a base for a curry. It is a healthy source of protein and combined with legumes and vegetables makes for a delicious and filling dish.

Perfect as a side dish or a healthy meal!

Quinoa salad with roasted vegetables

Serves: 6 servings 

 

Ingredients


1 big sweet potato
1 large beet
1 red bell pepper 
2 tablespoons of olive oil
1/4 teaspoon black pepper
2 cups of cooked quinoa
2 cups of Chickpeas cooked, rinsed and drained
1 cup whole kernel corn
1 small red onion, chopped
1 large handful of chopped cilantro


For the vinaigrette:


2 tablespoons of olive oil
3 tablespoons lemon juice 
1 / 3 cup of sesame butter (tahini) 
1/4 teaspoon black pepper
1 teaspoon minced garlic
a little water to lengthen as needed

 

Instructions

  1. Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper.
  2. Cut the sweet potatoes, beets and peppers into cubes.
  3. Drizzle with olive oil. Season with pepper. Mix gently to coat.
  4. Roast for 30-40 minutes, until the vegetables are tender. Take out of the oven and let cool down.
  5. In a large bowl, combine the corn, chickpeas, chopped red onion, quinoa and vegetables.
  6. In a small bowl, whisk together all the dressing ingredients.
  7. Pour over the salad and mix gently.
  8. Serve immediately or cover and store in the refrigerator for up to 4 days.

 

 

Bon appétit!

 

Caroline 
President Hippocrate organic

 

Carrot salad with Moroccan spices

Carrot salad with Moroccan spices 0

I have a strong attraction for all dishes with oriental flavors. I love recipes that call for those colorful and tasty spices of cumin, coriander, garam masala, paprika, turmeric and saffron! In addition to releasing delicious aromas, these spices have powerful healing and preventive properties. 

 

Cumin: 

Cumin is a healthy gold mine! A powerful antioxidant, current research suggests that it helps reduce the risk of certain cancers. It also participates in the protection of the cardiovascular system and is recommended in cases of diabetes thanks to its role in stabilizing blood sugar. In addition, it helps fight fever and strengthens the immune system. VSThis spice also has carminative virtues, that is to say it fights gas and intestinal bloating ....

 

Turmeric:

With impressive anti-inflammatory properties, and capable of slowing the development of Alzheimer's disease, this super-spice has enough to compete with the drugs offered in pharmacies! It is also often used in natural treatments against joint problems. The curcumin in turmeric also helps in recovery from stroke or in fighting arthritis. In addition, this incredible super-spice is involved in the prevention and treatment of cancer. 

 

The pepper

Digestion begins with the production of saliva (salivation), pepper stimulates it and thus allows the breakdown of food, the first step towards successful digestion, while protecting the teeth from acidity.

 

 

 

With that, here's a Moroccan-inspired recipe that can be prepared very quickly and goes well with a tagine, curry or even falafels!

 

 

Carrot salad with Moroccan spices

Ingredients:


3 to 4 cups of grated carrots
1/3 cup chopped parsley
1 / 3 cup of raisins
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon ground paprika
1/8 teaspoon ground cinnamon
4 dashes of ground Cayenne
Juice of 2 lemons
1 gousse d'ail
1/3 cup extra virgin olive oil
Freshly ground pepper to taste

 

Preparation

 

  1. Place the grated carrots in a bowl with the chopped parsley and raisins. Add the cilantro, cumin, paprika, cinnamon and cayenne pepper and mix.
  2. Make a vinaigrette: mince the garlic and add it to a bowl with the lemon juice, olive oil and pepper. Whisk to combine. (Makes enough dressing for 2-3 salads).
  3. Drizzle the salad with the dressing.
  4. Mix and serve!

 

 

 

 

Bon appétit!

 

 

Caroline

President Hippocrate Bio

Greek meal salad

Greek meal salad 0

Why not boost your Greek protein salad by adding chickpeas? A delicious way to incorporate them into your diet! So here I am offering you an enhanced Greek recipe, without the cheese of course! But first, some interesting information ...

 

Benefits of chickpeas 

Chickpeas are an excellent source of folic acid, fiber, and plant protein, which are important for overall health.

People with anemia can eat chickpeas to increase their iron intake. It is one of the main components of this legume.

Chickpeas are also a great source of potassium and are great for improving circulation and regulating blood pressure. They are recommended for those who suffer from high pressure. They also prevent rheumatism, arthritis but also cramps.

Diabetics can consume chickpeas and enjoy their benefits. Indeed, they provide a lot of zinc and allow the body to assimilate and store insulin.

 

How to prepare dry chickpeas?

Dried chickpeas are cheaper, but require to be soaked overnight before cooking for 1 to 2 hours. 

Here's how to prepare them: 

  1. Rinse the chickpeas in cool water and soak them for at least 12 hours in cold water. They will have swollen and lose their skin which will come off totally or partially from the chickpeas. Discard the soaking water. Remove the skins then rinse them.
  2. In a large saucepan, place the chickpeas and cover with cold water. Cover, then bring to a boil. Reduce the heat and simmer over low heat for 2 to 3 hours, until a fork pierces them easily.

Cooked chickpeas will keep for one to three days in the refrigerator and about three months in the freezer. Drain them well, then store them in portions of 250 to 500 ml (1 to 2 cups).

You can then use them to make humus, eat them in salads, integrate them into a curry and many other nutritious and delicious recipes!

 

INGREDIENTS

Makes 4 servings 

Dressing

  • 45 ml (3 tbsp.) Olive oil
  • 30 ml (2 tbsp.) Lemon juice
  • 30 ml (2 tbsp.) Chopped flat-leaf parsley
  • 5 ml (1 tsp.) Dijon mustard
  • 2,5/1 teaspoon (2 ml) dried oregano

Salad

  • 4 tomatoes, cubed
  • 1 English cucumber, cubed
  • 1 red bell pepper, seeded and cubed
  • 80 g (1/2 cup) red onion, finely chopped
  • 1 cup pitted black olives in oil, drained and finely chopped
  • 1 cup of cooked organic chickpeas
  • Pepper to taste

 

Preparation

  1. In a salad bowl or large bowl, combine all the dressing ingredients with a whisk.
  2. Add the salad ingredients and mix well.
  3. Dirty and pepper. Put the salad in the refrigerator until ready to serve.

Note: To make the onion softer, soak it in a bowl of cold water for about 10 minutes

 

Bon appétit!

 

Caroline

President Hippocrate Bio