Naraya Cooking Health Recipe: dijon

apple cider vinegar

CRUNCHY KALE SALAD + CITRUS DRESSING

2:45 PM

apple cider vinegar

CURRY ROASTED CAULIFLOWER & QUINOA SALAD

8:33 AM

bell pepper

MEDITERRANEAN KALE SALAD

4:46 PM

apple cider vinegar

Spicy Coleslaw + Tahini Dijon Dressing

1:19 PM

artichokes

Pan Bagnat (White Bean Niçoise Salad Sandwich)

11:50 PM

This recipe was inspired by a recent post on BuzzFeed for 27 Awesome Easy Lunches To Bring To Work. I'm thrilled to have been included in the roundup with the Mashed Chickpea Salad Sandwich! There is also a few other great vegan options as well so be sure to take a look. In it I saw a Pan Bagnat from Food 52 and had to recreate it for us plant powered lovers. I love Food 52, and have always been inspired by the simplicity and beauty of their photography. And of course the recipes are great too! I have a few in my collection that were inspired from there like this Mushroom Bourguignon and these Gluten Free Banana Flap Jacks. It's a great community if you haven't heard of it yet! In fact, they have a vegan column called The New Veganism with Gena Hamshaw of Choosing Raw as the recipe creator. Be sure to take a look and be inspired by both the recipes and photography!

The pan bagnat (meaning 'bathed bread') is a classic specialty sandwich served in and around the region of Nice, France. It's a sandwich version of the salade niçoise which is a combination of tuna, anchovies and/or sliced hard boiled egg mixed with raw vegetables like red bell pepper, green beans, radishes, olives and onion. You will also find there to be olive oil and possibly vinegar, salt and pepper. Here we'll be using a few of these traditional ingredients but veganizing this classic using white beans as our protein. And I can guarantee you this is just as delicious if not better than the traditional version! Not only does the salad make for a great sandwich filler but it would be just as good on a bed of leafy greens as well. This recipe may give you leftovers, and that's a good thing because it only gets better in the next day. One day make a sandwich for work, home or a picnic and the next top it on some leafy greens or just eat as is. It's pretty amazing on its own!

I love the saltiness from the olives here, you can add a tablespoon of capers if you like. The fresh bell pepper and blanched green beans add a nice crunch and sweetness while the onion and artichokes add another layer of flavor. Tie the vegetables together with the white beans, dressing made of olive oil, lemon and mustard, add a good sprinkling of mineral salt & plenty of cracked pepper and this salad will be another favorite to come back to time and time again!

To create the traditional pan bagnet you'll first want to hollow out the insides of your bread. I left the top on this alone but from now on will hollow it out as well. It gives more room for your salad, helping to hold it together better while using less bread at the same time which is great too. Brush the insides of the bread with olive oil. Layer your bottom half with the salad. Since we're going to press the sandwich you can pile it on pretty good making a very hearty sandwich. Add your tomatoes across the top. Then layer basil, top with mineral salt & cracked pepper and remaining slice.

Wrap your sandwich tightly in saran wrap, fold ends under and press with a few heavy books or pots. This is an important part or your sandwich will be very messy and fall all over. Trust me, I know this from first hand experience. Plus, this helps the bread soak up the moisture of the salad dressing making for 'bathing the bread'. So be sure to press your sandwich, even if just for an hour, it will make all the difference...although overnight is even better. This makes a perfect grab and go sandwich for lunches and picnics, once pressed it's ready to go!

Pan Bagnat (White Bean Niçoise Salad Sandwich)

Ingredients

1 can (15 oz.) cannellini or chickpeas (garbanzo beans), drained and rinsed well or 1 1/2 cups cooked white beans
1/2 red bell pepper, thinly sliced
1/4 cup blanched French green beans, cut into half or thirds
1 jar artichoke hearts in water, drained and chopped
1/2 red onion, diced
3/4 cup kalamata olives, pitted and sliced
2 tablespoons parsley, finely chopped
1 -2 greek pepperoncinis, diced (optional, not a traditional ingredient)
mineral salt & fresh cracked pepper, to taste

Dressing

2 - 3 tablespoons extra virgin olive oil
juice of 1 large lemon (about 2 tablespoons)
1 heaping teaspoon Dijon mustard

To assemble

1 French baguette, ciabatta loaf, Pain de campagne, boule or artisan loaf of choice (even good sized rolls would be great)
extra virgin olive oil, to brush
8 - 10 basil leaves
1 medium tomato, thinly sliced
mineral salt & cracked pepper

Cut bread in half lengthwise. Remove some of the insides of each half making a trough for the filling (this will help keep the filling inside the sandwich when eating). Brush both halves with extra virgin olive oil.

In a small bowl, mix the dressing ingredients together until dijon has emulsified. Set aside to let the flavors develop.

In a medium/large mixing bowl, add beans and roughly mash leaving about 2/3 whole beans. Add in dressing to the beans and mix well. Add in the bell pepper, green beans, artichokes, red onion, olives, parsley, optional pepperoncini and salt & pepper. Mix to combine.

Layer your bottom half of bread with a good serving of the mixed salad. Add tomatoes across the top, then top with basil leaves and salt & pepper. Top with other slice of bread. (You can also vice versa this layer order starting with the basil and tomato on the bottom and salad on top.)

Wrap sandwich tightly in saran wrap and press with a few heavy books/pots for at least an hour to overnight. If overnight, be sure to press in the refrigerator.

When ready to serve, slice in half or make as many slices as you like. Serve chilled or at room temperature.

Store any leftover salad mixture covered in the refrigerator for up to 5 days.

Notes:

The cannellini beans have more protein and fiber than chickpeas so if that is a priority use them. Otherwise use your preferred white bean.

Try adding a splash of red or white wine vinegar to the dressing if you like.

As with all my recipes, add/subtract ingredients to your liking. Try adding a tablespoon or so of capers. I've had someone sub in asparagus for the green beans. Add sliced radishes along the top.

I edited this recipe on 11/10/13 at 12:15pm so it wouldn't make so much leftovers. The old recipe called for 2 cans white beans, 1 red bell pepper, 1/2 cup French green beans, 1 cup kalamata olives and 4 tablespoons olive oil. The old recipe was delicious, it just made a bit too much but of course feel free to use the old version instead so you'll have plenty of leftovers!

Enjoy!

balsamic vinegar

Roasted Cauliflower + Chickpeas + Mustard Dressing

9:40 PM

Can I interest you in some roasted cauliflower? Or maybe some roasted chickpeas? These are both just about the greatest thing ever...at least in my book they are! Pair them with this mustard dressing and you've got yourself another simple dish that is sure to please. I love all the ingredients in this recipe but have to admit that once I put the mustard dressing together, I wasn't so sure if it might have too strong of a mustard flavor. I was pleasantly surprised to find that once the dressing was mixed with the roasted chickpeas and cauliflower it mellowed out immensely. This has ended up being a new favorite dish of mine for ease of preparation and great flavor. It is also a complete meal with the addition of quinoa that adds extra protein and fiber so you can be sure you are getting what you need from your plant based diet. Try adding in some brussels sprouts as well for a nice variation.

The recipe was first spotted within the beautiful blog photos from Bluebird and originates from Gwyneth Paltrow's and Julia Turshen's cook book, It's All Good. A quick google search gave me the ingredients and more inspiration to put this together.

Roasted Cauliflower + Chickpeas + Mustard Dressing Ingredients

Gather your ingredients and begin...

Start by preparing your chickpeas and cauliflower for roasting...roast for 45 minutes.

Roasted Cauliflower + Chickpeas + Mustard Dressing Quinoa

Roasted Cauliflower + Chickpeas + Mustard Dressing Dressing

In the meantime, prepare your dressing and cook your quinoa. Just a note about the dressing, I chose to use lemon instead of white wine vinegar like the original recipe called for. I also sought out a Dijon mustard that didn't use white wine vinegar. My reasoning is that white wine may or may not be a vegan product as many use animal remnants in the production. After searching on the shelves I found this great Dijon mustard from Maille that doesn't use any white wine vinegar in the ingredients, just vinegar. And as luck would have it, it is an award winning Dijon mustard! Win, win. And the lemon in the dressing to me was just perfect!

Once chickpeas and cauliflower are ready...toss with the mustard dressing and serve over a bed of quinoa. Simply wonderful!

Roasted Cauliflower + Chickpeas + Mustard Dressing

Ingredients

1 can (14 oz) garbanzo beans (chickpeas), rinsed, drained and patted dry on a kitchen towel
1 large head cauliflower, cut into florets
olive oil
mineral salt
1 cup quinoa (I used tri-color)
1 1/2 cups water or vegetable broth
1/4 cup fresh Italian parsley, chopped
fresh cracked pepper, to serve
lemon wedges, to serve

Mustard Dressing

1 tablespoon Dijon mustard
1 tablespoon whole grain mustard
juice from 1 lemon or 1 tablespoon apple cider vinegar
1 - 2 tablespoons evo or olive oil

Preheat oven to 400 degrees.

Prepare cauliflower and chickpeas, toss together in a large roasting pan with 2 tablespoons of olive oil and dash or two of salt. Roast for 45 minutes, stirring every 15 minutes or so.

In a medium pot, add quinoa, water and a pinch of salt. Bring to a boil, cover, reduce heat and simmer for 15 minutes. Remove cover and let set 10 minutes and fluff with a fork.

In a small bowl, prepare your mustard dressing and set aside. You may like to double this recipe and have some to drizzle over top your plated serving.

Once roasting is done, let cool a few minutes. While still warm, place cauliflower and chickpeas in a medium size bowl, add dressing and toss. Add in parsley last or top your portion when before serving. Tastes great warm or at room temperature.

Serve cauliflower and chickpea mix over a nice bed of quinoa along with lemon wedges.

Serves two with left over quinoa.

Enjoy often and eat more chickpeas!

arugula

French Lentil & Bitter Greens Salad

7:03 PM

I know, I know...another salad! :)

It is no secret that salads have been on my mind lately. The weather is warming up here in So. Cal and I instinctively start craving them. And so it is...another salad that I have been loving lately I have to share with you. And if you're like me, you can find a salad and stick with it for month's on end. This is one of those simple salads that falls into that category for me. Not that my other salads don't but this one has lots of qualities that suit me on a regular basis. For one, it's easy. It's only one tablespoon oil. The ingredients are simple and readily available. It's filling and has a nice share of protein from the lentils. The lentils can be served warmed or chilled, making it a nice versatile salad for the cooler season's. For me these are great qualities that I can stand behind day after day.

The first time I had french lentils was from Trader Joe's. They sell a steamed package that is fantastic! I've used them for tacos, eaten them plain, either cold or warmed, and now in salads. If you have access to these Trader Joe's lentils by all means feel free to use them in this recipe in place of making them from scratch.

I finally got my hands on some dried french green lentils from Bob's Red Mill. I love them as well...they are so beautiful dry with their marbled and speckled surface. They have a nice flavor and pair wonderfully in this salad with the bitter sweet greens while adding a nice heartiness. I like to use about 1 cup cooked lentils for my salad but feel free to adjust up or down to suit your needs. Anything smaller than a cup for me and I'm hungry an hour after. I like my salads to be on the big side! You will have left over lentils for another salad or usage of choice.

The remaining key ingredients are simple and few. You may even have most of them on hand right now. I know the endive may be a bit harder for some to come by but you can use all arugula or choose from a variety of bitter greens such as radicchio, kale (julienned lacinato is best for this recipe), watercress, spinach, escarole, dandelion, etc. Use a much as you like of each ingredient.

On a side note: I love music...when I'm in the kitchen playing around with recipes I usually have my playlist going and the volume up high...it's so therapeutic and relaxing to me. I thought I'd share a track that suited this recipe a bit, being that they both relate to french. You may already know this song, and if you don't have a listen and enjoy the mellow sounds...

Thievery Corporation - Lebanese Blonde (French Version)

French Lentil & Bitter Greens Salad

Salad

1 cup french lentils (beluga or puy), rinsed and picked over
2 bay leafs
3 cups water
1/2 teaspoon garlic powder
bitter greens of choice (arugula, belgian endive, watercress, spinach, lacinato kale, escarole, dandelion to name a few)
grape tomatoes, halved
scallions or shallots, sliced
mineral salt, to taste
fresh cracked pepper, to taste

Lemon Dijon Balsamic Vinaigrette

1 tablespoon extra virgin olive oil
1 tablespoon white or dark balsamic vinegar (I used white)
2 teaspoons dijon mustard (whole grain is great too)
juice of one small lemon

In a medium size pot, bring water, lentils, bay leafs and garlic powder to a boil. Cover, reduce heat and simmer for 20 minutes. We want them tender but still holding their shape. Remove from heat, let cool a few minutes and drain.

While lentils are cooking start your vinaigrette. In a small bowl, whisk together the olive oil, balsamic vinegar, dijon mustard and lemon juice. Set aside. Note: Instead of adding salt and pepper to the dressing...I prefer to simply add it to my salad instead.

Next, prepare your greens and remaining salad ingredients using as much or little as you like.

Once lentils are done, prepare your salad by laying your greens first, then add in some lentils and toss gently. Top with tomatoes, scallions and a good sprinkling of mineral salt and fresh cracked pepper. Or simply lay your greens and top with lentils and remaining salad ingredients without tossing at all if you rather. No rules here, do what feels best for you! Store leftover lentils in the refrigerator for another salad or usage of choice.

Enjoy!

balsamic vinegar

Spring Salad with Edible Flowers & Dandelion Greens

10:00 PM

bell pepper

Garden Quinoa Salad w/ Zesty Garlic Dressing

5:06 PM

In keeping with the New Year's healthy beginnings, I have put together this wonderful little salad with a nice zesty dressing for us. It's inspired by my Chopped Vegetable Salad w/Citrus Garlic Dressing. It just sounded so good. I don't know about you, but I love quinoa and eat if often. I will usually make a batch on the weekend to have during the week as needed, as it refrigerates so well. I love it with just simple lemon pepper and a squeeze of lemon on top. Or dice up some fresh vegetables, add some beans, sea salt & cracked pepper and your good for a lunch or two, or dinner or two for that matter. Quinoa is also a great addition to the 'clean the fridge out' day since it pairs so well with just about anything. Here I have my priced quinoa with this really refreshing and zesty salad that's both healthy and delicious! You could add some chopped cilantro, basil or parsley or try adding a sprinkle of pepita seeds. I'm sure this can be improved on with a few other ingredients so have at it and enjoy every bite!

Garden Quinoa Salad w/Zesty Garlic Dressing

Salad

1 cup quinoa
1 1/2 cups water
1 cup edemame
1 cup English cucumber, chopped
1 cup yellow bell pepper, chopped
1 cup orange bell pepper, chopped
1/2 cup grape or cherry tomatoes, sliced in half
1/2 cup green onions (scallions), thinly sliced

Dressing

4 garlic cloves, minced
juice of two medium lemons
3 rounded tablespoons stoneground or Dijon mustard (I used stoneground)
2 tablespoons extra virgin olive oil
himalayan salt, to taste
cracked pepper, to taste

Rinse quinoa gently under running water to remove any dust. In a medium size pot, add quinoa and 1 1/2 cups water, bring to a boil, cover, reduce heat and simmer for 15 minutes. Once done, remove cover and let stand 15 minutes, fluff with a fork. Perfect quinoa!

While quinoa is cooking, combine all the dressing ingredients in a small bowl, taste for seasoning and let set.

Chop and dice your remaining vegetables, except the edemame. Place chopped vegetables and edemame in a large bowl, add the dressing tossing gently to coat.

Once ready, add quinoa to the vegetables and toss together. Serve with a little more sea salt & cracked pepper and squeeze of lemon on top. Pairs well with a nice glass of refreshing lemon water. Makes appx. 6 serving.

Enjoy!