About a year ago I came to the important realization that there is definitely one thing that doesn’t work for me: Eating lots of raw foods! As a salad lover I knew this would be a tough reality to come to grips with so instead of just accepting the situation, I became creative!
My Challenge: Find a way to balance raw and cooked veggies without foregoing the joys of salads.
My Solution: Create a warm salad!
Over the years I have tried several dietary experiments to discover what works best in managing my Crohn’s disease symptoms. Last year I went on a 21-day elimination diet to seek out the foods that were triggering symptoms of bloating and cramping. As I progressed through the diet stages I lost a lot of weight and generally felt energized, but there were certain days I just felt bloated and fatigued and I eventually traced it back to all the raw foods I had to eat- almost every day there was a raw salad for lunch. At first this was not distressing to my digestive system, but as the weeks went on I became sensitive.
Back in 2000 when I was first diagnosed my doctors instructed me to avoid raw vegetables and large amounts of nuts and seeds. For awhile I abstained from these foods, but as my disease came under control I began incorporating these foods again as I realized in moderation I had no troubles. But in the course of doing this diet it became clear to me that my body has a limit. What appears healthy on paper is not healthy for all. Our physiologies our so unique that I determined raw foods should only be consumed a couple times a week to avoid any chance of a bloated tummy.
This was a turning point on my journey to health and the formation of my simple, yet common sense food philosophy: find what works for YOU and learn to be an intuitive eater!
For the first time I truly understood that diet should not be determined by a fad or the standard dietary guidelines recommended by the government. Each individual needs to experiment and find what eating plan specifically works for them
Warm salads are my go-to for a quick and healthy dinner. Essentially these are salads that mostly contain sautéed vegetables but are combined with raw veggies, gluten free grains, nuts, seeds, protein—pretty much whatever you have a taste for! I usually fill mine with lots of anti-inflammatory foods-Big surprise! I usually dress it with a balsamic vinaigrette/ any homemade dressing so I truly feel like I’m having a salad minus the intestinal overload.
The best part is I now prefer warm salads to cold salads because the combination of textures and flavors from the sauteed veggies and the fresh, crunchy raw ingredients is pure perfection. If you are big on texture, tossing in roasted nuts and seeds is a must!
This is just the beginning of my Warm Salad Creations (WSC). I have plenty more recipes in store for you ,which I can’t wait to share, because they may be some of the most scrumptious salads you ever eat!
Chef notes:
The greatest part about these meals: they are so simple and easy to make. If short on time and have no digestive issues to worry about you only need to sauté one or two ingredients.
Quinoa- For this recipe i highly recommend toasting the quinoa because the firmer and crunchier texture and nutty flavor that develops from toasting had nice flavor to the salad.
Warm Kale, Onion and Pepper Salad with White Balsamic and Honey Mustard Vinagrette
Best part: Only five minutes of food preparation: slice and chop up these beauties!
Chef Note: Trick of the trade for faster and simpler slicing of bell peppers. Chop the peppers into four quarters and discard the core which contains most of the seeds. Slice up each quarter and your done!
In a medium-sized skillet add a tablespoon of coconut oil and sauté the kale on low-medium heat until it’s bright green in color, slightly softened but still crunchy (about 3 minutes). Remove from skillet and set aside in a large bowl.
While kale is sauteeing place the sunflower seeds in a small dry skillet with a small amount of oil. Toast on low-medium heat stiring frequently to prevent burning. Once golden brown add to the bowl of kale.
Add the sliced bell peppers to the pan and sauté until caramelized. Repeat process for the red onions. Add onions and peppers into the bowl with the kale and sunflower seeds.
Add toasted quinoa, salt and pepper to the bowl and mix all ingredients together.
At this point you may add any protein if desired. I roasted some chicken breasts in the oven that were seasoned with turmeric,cumin, salt and pepper. Diced the breasts and mixed those in.
For the delicious and simple dressing just whisk together all the four ingredients and enjoy!
If you are making enough to last you several meals make sure
to keep the dressing on the side and add a portion as you eat this
will prevent the salad from wilting.
Warm Kale, Onion and Pepper Salad with White Balsamic and Honey Mustard Vinaigrette
Prep time: 15 minutes
Cook time: 35-40 minutes
Total Time: 1 hour
6 Servings
Salad Ingredients:
12 cups kale, chopped
1 large red onion, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
¾ cup quinoa, toasted and boiled
1 cup sunflower seeds, toasted
Chicken breast, diced
Coconut oil
Salt
Pepper
Process:
1.Toast the Quinoa in a dry skillet with about a tablespoon of oil on medium-low heat for about five minutes before adding it to boiling water. As you toast, make sure to stir the quinoa frequently to avoid burning the delicate grain. As it toasts the quinoa will making popping noises Add to boiling water once it has a golden color. Simmer for about 15 minutes or until liquid is absorbed.
2.In a medium-sized skillet add a tablespoon of coconut oil and sauté the kale on low- medium heat until desired consistency is reached. Recommendation-to give the salad more texture sauté the kale until it is bright green in color and softened but still crunchy (about 3 minutes). Remove from skillet and set aside in a large bowl.
3.Add the sliced bell peppers to the pan and sauté until caramelized. Add to the bowl with the kale.
4.Saute the red onion until caramelized. Add to the kale and peppers.
5.Toast the sunflower seeds in a skillet with about a teaspoon of oil.
6.Add salt and pepper to taste and mix all ingredient together. Add this point you may add any protein if desired.For this salad I roasted chicken breasts in the oven seasoned with turmeric, cumin, salt and pepper and diced them up.
Vinaigrette Ingredients:
½ cup Olive Oil
1/3 cup White Balsamic Vinegar
1 ½ Tbsp Dijon Mustard
3 Tbsp Honey
Pepper, to taste
Process:
1.Whisk together the oil and vinegar.
2.Add the mustard, honey and pepper.
3.If you are making enough salad to last several meals, keep the dressing on the side and add a portion to it as you eat to prevent the salad from wilting.
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