The Working Girl's Lunch: Kale Quinoa Salad with Pesto Vinaigrette

I'm not quite sure where I live anymore. Let's see... there are Starbuck's on every corner (first clue!), lots of Hunter rain boots (getting warmer!) and tons of rain showers to go with them (Great Scott, I've got it!). I'm gonna guess Seattle?!?

Nope! Still New York! 

Apparently, this fair city of mine has angered the weather gods.

Image via tumblr.com

It's been a rainy mess of a June. This poses problems for my lunch break, which I prefer to enjoy outside in Central Park. See, when it's nice, I can bring my own lunch and enjoy it on the lawn. But when it's pouring sheets outside, I'm forced to either (1) eat my homemade lunch at my desk, (2) try to sneak my homemade lunch into a sit-down restaurant and hope that the management doesn't realize my food doesn't match theirs, or (3) give up altogether and buy an overpriced $12 lunch just so I can sit indoors like a respectable paying customer.

Today, in a desperate attempt to channel sunny summer days, I am going to risk it and make a homemade lunch! Don't fail me now, Mother Nature!

I don't know about you, but salads are my jam in the summer. I body craves them, and they're SO easy to make at home and transport on the subway to work. But we all know salads aren't the most filling dish on the planet. But there's a solution! Quinoa! 

Adding quinoa to your salad gives it an amazing dose of plant-based protein, and the fiber content of quinoa will keep you feeling full longer! Problem solved! 

Now if I could only solve the problem of Seattle-esque weather in New York City!

Ready for The Working Girl's Lunch? A beautiful combination of kale, quinoa and pesto vinaigrette? Let's get started!

Cook 1/4 cup of quinoa according to package directions.

Slice a handful of cherry tomatoes in half (I used somewhere between 12-15).

Chop 1 bunch of scallions.

Wash and remove the stems from 1 head of lacinto kale (or whatever type of kale you have!)...

...then slice the leaves into slender slivers (the smaller the better! I should have made them thinner... whoops!).

Put the kale in a large mixing bowl, squeeze in the juice of half a lemon and drizzle with a few tablespoons of extra-virgin olive oil - just enough to coat the leaves.

Now for the messy part! Massage the kale for 2-3 minutes until the leaves become a dark, green color.

Add the tomatoes, scallions and cooked quinoa in...

...along with 1 can of organic garbanzo beans (aka. chickpeas). If you're not a chickpea fan, use less. This is YOUR salad!

Now grab the dressing ingredients - pesto, apple cider vinegar and olive oil.

This is the tricky part because it's hard to say exact measurements! I used about 4 Tbs. pesto, enough olive oil to make my dressing into the consistency I liked and a splash of apple cider vinegar. Then I sprinkled in sea salt, pepper and red pepper flakes. 

Now add as much dressing as you desire, mix well to coat and sprinkle with sunflower seeds. If you're eating your salad the next day, I recommend pouring the dressing on it right before you eat it so it's more fresh!

Pack that lunch up and haul it proudly to work with you!

And now that you've made your lunch, here's to hoping the weather cooperates!

Umbrellas be damned!!

Summer Stir-fry with Coconut Quinoa: 15 Dollars... 15 Minutes... Done!

If you are what you eat, then I am one big rotisserie chicken. My childhood dinners revolved around lemon-pepper chicken from the local grocery store. Sharona (as we lovingly call my mom) has always been a practical woman - in fact, we tease that she is practical to a fault. While you'd think this character trait would manifest itself in a financial sense, it was most obvious on the dinner table... in the form of a rotisserie chicken.

If I asked her today why she subjected us to so much poultry, I'm sure she would say something to the effect of "Why would I spend hours prepping, seasoning and roasting a chicken myself when I could just grab one in the grocery store check-out line and heat that sucker up?"

Touché, Sharona. Touché.

See how big that bow is? I won't even start on the lace collar.

I see her point. I really do! Wasting an afternoon cooking a chicken is completely impractical. Not to mention, it's HOT down South (no need to linger in the kitchen longer than you have to). But man, I despise rotisserie chicken almost as much as the ginormous hair bows and matching dresses she dolled me up in for Sunday School! 

So... for me and my family (which currently consists of 1 fiancé and 1 cat-dog), a practical dinner means anything BUT chicken! Today, I thought I'd walk you through a quick 15-minute meal that will only set you back $15 (or less!).

...and just so we don't hurt her feelings too much, we're going to "Southern-ize" it by adding some okra and green beans (but definitely not some chicken)! 

Ready for Summer Stir-fry with Coconut Quinoa? Let's get started...

You'll need 2 (16 oz.) bags of frozen green veggies (or fresh! even better!) - we chose organic green beans and okra.

In a saucepan, combine 1 cup of quinoa...

...with 2 cups of coconut milk. Bring to a boil, then reduce to a low simmer, cover and cook for 15 minutes (no peeking).

Meanwhile, sauté 4 cloves of garlic in 2 Tbs. of sesame oil over medium-high heat.

Add both bags of frozen veggies and mix well.

As the veggies cook, pour in a bit more sesame oil (approx. 1-2 Tbs)...

...and 3 Tbs. soy sauce.

Add sea salt, black pepper and crushed red pepper flakes to taste.

Looking good!

Cover the pan and let the veggies steam for 2-3 minutes.

Remove the lid and add 1 heaping Tbs. of honey (raw and local if you have it!).

Let the veggies cook for a few more minutes until done. Right before serving, add a few more splashes of coconut milk and allow to warm through.

Serve over the coconut quinoa with a large slice of lime and a sprinkling of black sesame seeds. This recipe will make 2-3 servings.

And of course, no meal is practical unless it's also nutritious! 

OKRA - One of my favorite vegetables! The vitamin A in okra helps maintain healthy mucus membranes and gives your skin that healthy glow! Okra is also full of antioxidants, which control inflammation within the body, and it has even been shown to aid in blood sugar stabilization.

GREEN BEANS - Green beans are packed with fiber, which keeps your digestive system in proper order, as well as protein, which helps your body repair and build muscle tissue. The high antioxidant content in green beans also plays a major role in strengthening the immune system and keeping you healthy!

COCONUT MILK - Coconut is a great source of healthy, plant-based fats. It's been shown to regulate blood sugar, improve calcium and magnesium absorption in the body, boost the thyroid and help support the immune system.

QUINOA - Quinoa is a complete protein, meaning it contains all 9 essential amino acids (amino acids are essential for building and repairing muscles, tissues and organs). Plus, quinoa is packed with antioxidants which work to prevent damage to cells by cancer-causing free radicals.

With all these amazing health benefits, no need to feel shy about diving into your dinner!

Plant-Based Protein: Quinoa Aduki Bean Pilaf with Chimichurri Sauce

Image via topics.nytimes.com

How have I never written on quinoa? Who am I? I apologize. It's one of the greatest foods ever! - so much so that even the United Nations has declared 2013 the 'International Year of Quinoa'. You can eat quinoa for breakfast, lunch or dinner... as a savory snack or sweet dessert... on a train, plane, or bus (you get the idea)!

So... if you can find it in your heart to forgive me for withholding such a gem, I will now make it up to you!

Quinoa (pronounced KEEN-wah) originated in the Andes and was domesticated about 4,000 years ago. You might think it's a grain, but don't be fooled. It's actually a chenopod, closely related to spinach and my best friend, the beet. But real identity aside, quinoa makes a great addition to your diet, especially if you're trying to wean yourself off refined grains like white rice OR if you're going gluten-free. Quinoa can easily be substituted in a stir-fry or other exotic dish calling for rice. You can even sprinkle some over your salad or make a breakfast 'oatmeal' with quinoa instead of oats! The options are endless.

Image via esperanca.org

Here's why you should work quinoa into your diet...

PROTEIN - Quinoa is a complete protein, meaning it contains all 9 essential amino acids. Amino acids are the building blocks of protein, which is needed for building and repairing muscles, tissues and organs. Protein is also instrumental for hormone production and fluid balance.

FIBER - Quinoa has almost double the amount of fiber found in grains. Fiber helps regulate blood sugar, reduces blood pressure, lowers cholesterol, aids in digestion and keeps you full longer! If you're trying to lose weight, fiber is your best friend. 

ANTIOXIDANTS - The antioxidants in quinoa work to prevent damage to cell mitochondria during energy production, while also protecting cells from cancer-causing free radicals.

IRON - Looks like red meat's not the only place you can get your iron! Quinoa is right up there too! Iron keeps your red blood cells healthy, supplies your muscles with oxygen and also increases your brain function. 

Last week I dropped in for the third class in a 4-week series on 'Cooking to Cleanse' at Freshmade NYC. During this grains-focused class, Chef Ella taught us simple techniques for cooking grains and incorporating them into our whole foods cleanse. One of my class favorites was the Quinoa Aduki Bean Pilaf with Chimichurri Sauce. While you most frequently find chimichurri topping a big, fat steak, it was surprisingly satisfying on the quinoa! (cross my heart, hope to die... I wouldn't lie to you).

Please note that I added shrimp to mine, but the rest of the recipe is true to the original form. Here's a play-by-play of Ella's recipe...

Grab your chimichurri ingredients: 1 bunch of organic cilantro and 1/2 bunch of organic parsley (washed, de-stemmed and chopped), 1 clove of garlic, 1 lime, 1/4 cup of good quality extra virgin olive oil, and 1/2-1 tsp of sea salt.

Mince the garlic, then lay the knife on top of the garlic and use your fingers to push the knife against the pieces,
making a softer paste or gel.

In a food processor or blender, combine the parsley, cilantro, garlic, and the juice of 1 lime.

Now add the olive oil, salt and 2 Tbs. of water. 

Process until you have a smooth, light green sauce. If it's still chunky, add a bit more water or olive oil to taste.

It should look just like this!

Now grab the rest of your ingredients... organic quinoa, a can of aduki beans, grapeseed oil or olive oil, half a lime, sea salt and shrimp. In a large saucepan, boil 2 cups of water.

In a saucepan over medium heat, toast 1 cup of quinoa (rinsed). This will only take about 3 minutes or so. You'll see the quinoa turn slightly brown as it starts to smell nutty. At this point, add the quinoa to the boiling water and cover. Cook for 15 minutes until the water is absorbed (the trick is to never peak... keep the lid on until your timer goes off).

Meanwhile, saute your shrimp in 1-2 Tbs. of grapeseed or olive oil. As they cook, squeeze the juice of half a lime on top and salt and pepper to taste.

You'll know your quinoa is done when it looks nice and fluffy like this and all the water has been absorbed!

In a large mixing bowl, combine the quinoa, 1 can of aduki beans (drained) and the chimichurri sauce.

Mix well and top with the shrimp. You might even want to grab some hot sauce for your South of the Border fiesta!

Swiss Chard: The Vegetable Valedictorian

It's blatantly obvious by now that I love the farmer's market. I love that the air is getting colder outside, but I'm beginning to dread the day when the farmer's market isn't bursting with color like normal. New York gets especially bleak in the winter - bare tree limbs, whipping winds, blustering snow storms - and shopping at the grocery store instead of the farmer's market just makes me want to cry! Why, Mother Nature? Why?

When we left the campsite last weekend in Beacon, we had just enough time to stop by the Sunday farmer's market on the Hudson River. We quickly scoped the wares and settled on a beautiful bunch of Swiss chard and two bunches of breakfast radishes (these babies are hard to find, so we got double!). 

You've probably seen Swiss chard many times. It's readily available in stores year-round. It has huge, dark green leaves and colorful stems that range from red or orange to yellow or white. It's truly a beautiful vegetable. Though it's name is deceiving, Swiss chard originated in Sicily. It has been a staple of the Mediterranean diet for thousands of years. It's a Chenopod (or herbaceous flowering plant), along with spinach, beets and quinoa. In fact, you cook it in a similar way to spinach and it has the earthy flavor of a beet, but I think it most closely compares to collard greens or kale in it's texture and flavor (but that could just be me and my crazy Southern influence).

Now to the most important part... why you should eat it! Swiss chard is...

Image courtesy of gonola.com

PACKED WITH VITAMIN K - In fact, 1 cup of cooked chard has approximately 700% of your daily value. Vitamin K keeps your bones strong, and supports proper functioning of the brain and nervous system.

CHOCK FULL OF ANTIOXIDANTS - Swiss chard is one of the most antioxidant-rich foods on the PLANET! It's vivid colors should tell you that! Chard contains 13 different polyphenol antioxidants which help you fight disease!

FULL OF FIBER - The fiber in chard (especially in the colorful stems) helps reduce your cholesterol, keeps your digestive system happy and allows your body to maintain normal blood sugar levels. One cup of cooked chard contains approximately 14% of your DV.

BURSTING WITH VITAMINS A & C - One cup of cooked chard contains 214% of your DV of vitamin A (for healthy vision, skin, teeth and mucous membranes) and almost 50% of your DV of vitamin C (for a strong immune system, normal connective tissue and healthy iron levels).

LADEN WITH LUTEIN - Lutein is essential for eye health. Research suggest that you get between 6,000 and 10,000 mcg of lutein per day. Looks like it's your lucky day then! That same 1 cup of cooked chard contains approximately 9, 276 mcg. Done and done!

BRIMFUL OF BIOTIN - You need this vitamin for hair growth and strength. One cup of cooked chard contains 1/3 of your DV. Healthy locks, here we come!

Ok, now that you know how good it is for you, what the hell should you do with it? That part is easy! Boiling is the most recommended method for cooking chard because it allows the oxalates in the chard to escape. Oxalates can hinder the body's ability to absorb calcium and are good to avoid if you suffer from kidney stones.

In addition to boiling, I also like to saute it, which is pretty easy when you're in a hurry. Here's a photo play-by-play of the chard we cooked this week...

Chop off the stems of the chard... If some of your leaves have larger veins running up the middle, you can cut those
off as well. The stems are edible, but because they take longer to cook and I was in a hurry, I chose not to.

Wash the leaves in a bowl of cold water - this should be done a few times to ensure that they are clean.

Pat the leaves dry and slice into 1 inch strips.

Finely dice 3-4 cloves of garlic. The more the merrier in my book (unless you have a date later, then this
would be a horrible idea)!

In a large saute pan, saute the garlic in a few tablespoons of extra virgin olive oil. I LATER learned that you
shouldn't use an aluminum pan because of the reaction the oxalates will cause. It will destroy your pan.
Don't say I didn't warn you.

Once the garlic has cooked for 2-3 minutes, add the Swiss chard and saute until wilted.

Getting close....

Almost there...

And that's how you do dinner on the fly! Reheat homemade free-range pulled pork and potatoes, saute breakfast
radishes and Swiss chard! Ta da! (P.S. Breakfast radishes are my jam and will be covered next week!)

Swiss chard is great because it goes with just about anything! You can throw it into your eggs, include it in a stirfry or pasta dish, make it into a tasty stand-alone side dish or even juice it! Now hopefully you have more time than me when you are cooking your beautiful batch of chard. If so, you should try these recipes that I was drooling over and then report back...


LEEK, CHARD AND CORN FLATBREAD

SWISS CHARD, CHIVE & GOAT CHEESE PASTA