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Salads

Simple Taco Salad In A Jar!

November 26 //  by Katy Galvin//  Leave a Comment

So apparently #tacotuesday is a thing? Well, I can tell you that hashtag or not, I have been eating a lot of Taco Salads lately. Why? Well, I have been trying to lose weight, and you know what? The original, low-carb, lean paleo diet does work. It’s a little fact that isn’t that popular, but it is true.

I’m not saying that low-carb paleo is for everyone. But for me? It’s a good thing right now. I tend to have issues with blood sugar and insulin resistance, and while my digestive system might tolerate things like white rice and potatoes, my waistline doesn’t always agree. Also? I don’t train hard core. I tried CrossFit, and it just wasn’t for me. Heavy training and working out just isn’t my thing. You know what? That’s ok.

Lately what I am into is lots and lots of brisk walking. I spend a significant amount of time each day walking, and in conjunction with a low-carb, lean paleo approach, I am consistently losing weight, and I am also feeling really great. It’s not advisable to eat low-carb for long extended periods of time, but it is an effective part of a weight loss regimen. So for a short period of time to get my weight and blood sugar issues under control, I’m using the tried and true original paleo approach. It’s just not necessary to gorge on tons of fat and carbs all the time, even if they are healthy paleo fats. I’ll talk more on that issue later.

So with this low-carb, lean paleo approach, Taco Salads have become one of my go-to meals. If I make a large batch of the taco protein ahead of time, I can throw the salad together in just a few minutes for lunch, and when packed in a jar it makes a great lunch to take to work or on a road trip. I make them with either lean grass fed ground beef or chicken breast, seasoned with my own Simple Taco Seasoning.

For The Simple Taco Seasoning, Combine The following:

2 tablespoons of chili powder
1 tablespoon of cumin
2 teaspoons of pink sea salt
1 1/2 teaspoons of paprika
1 teaspoon of coriander
1 teaspoon of dried oregano
2 teaspoons of garlic powder
a large pinch of cayenne pepper

I use all organic spices, so that they have not been treated with any chemicals.

You might be wondering why I bother making my own, when I can buy it already mixed at the store. Well, when I was at Whole Foods the other day, I picked up the Organic Taco Seasoning packet, flipped it over and read the label. Although all the ingredients were organic, it contained organic Maltodextrin and organic Rice flour. Now, there isn’t necessarily anything wrong with rice flour, per say, but I am not eating rice right now. The maltodextrin on the other hand? No thanks! Maltodextrin is in LOTS of processed foods. It’s basically a starch derived from either corn, rice, wheat or potatoes, and most often made from corn syrup solids.

Now, most maltodextrin is not organic and made from GMO corn, which I’m pretty against. But even though this Maltodextrin in question organic (and therefore non-GMO), it still has a glycemic index of 130 – that’s twice as high as table sugar! Both the rice flour and the maltodextrin were likely added to the mix so that when you make taco meat, it thickens nicely as it simmers on the stove, creating the taco-y sauce. Yep, I just don’t need that. I just want flavorful meat!

And my Simple Taco Seasoning tastes just like the store bought kind. The major flavor profile in the familiar taste you associate with taco seasoning is cumin, and all the others play supporting roles that add to it. I particularlly love coriander. Its the ground seeds of the cilantro plant, and has a fruity, sweet scent.
Anyway, taco salad is just so versatile, and the best part is that you can use a great salsa for the dressing. My favorite is an organic salsa, that is pretty inexpensive from Drew’s. Their ingredients read more like a recipe, with no preservatives, and all organic, real food ingredients, that are made in small batches.

The recipe below is for one person, so if you are making it for more than just yourself, just multiply everything by the number of people you have.

Simple Taco Salad… In A Jar!

Ingredients

4-6 oz of lean grass-fed ground beef
2 teaspoons of my Simple Taco Seasoning
¼ cup of filtered water
1 heart of organic romaine lettuce, chopped
1 handful of organic spinach, chopped
any or all of these toppings: cherry tomatoes, sliced red onion, black olives, diced avocado, pineapple, pickled or fresh jalapenos, cheese (if you do dairy), or dairy-free zucchini cheese*.

In a saute pan, brown the ground beef and add the Taco seasoning and water. Simmer for ten minutes until the beef is cooked through and the sauce has reduced a bit. Set aside to assemble the salad.

If you would like to make this salad using chicken breast, simply season the breasts with the taco seasoning and sear in a small amount of coconut oil in a saute pan. Once the breasts are seared on both sides, finish cooking by baking them in the oven for 30 minutes. Shred them and either serve on top of the salad right away, or store in the fridge for later.

If using a jar, I like to layer in the ingredients so you can see them individually. Pack the salsa on the side, and when you are ready to eat, add the salsa to the jar, put the lid back on, shake to combine everything and enjoy!

*I’ve been using Zucchini Cheese lately in my Taco Salads, which is a dairy-free recipe using steamed zucchini, grass-fed gelatin, and nutritional yeast, plus other seasonings. Might sound weird, but I had seen it so often on Instagram that I just had to try it. Plus it is a great way to get some gelatin into your salad for extra nutrients! You can see the recipe I based my Nacho Cheese version on Instagram here. For a Nacho Cheese flavor, I added chili powder, cayenne, garlic powder, and paprika.

Category: SaladsTag: Taco

Carrot Raisin Chicken Salad

November 23 //  by Katy Galvin//  Leave a Comment

My husband told me when we first started dating that he wasn’t a fan of mayonnaise based salads. Well, that was then. These days? He can’t get enough. Now whenever I make a batch mayo based salad, it usually doesn’t last until the end of the day. I have a few secrets that make my mayo based salads addicting.

First, I use homemade mayo. I make my own because its truly superior to store bought, and ever since I learned how to make it in culinary school, I was hooked. Also, I can control the ingredients that go into my mayo ~ good quality egg yolks, real lemon juice, and a healthy oil like avocado oil or light olive oil. Most store bought mayo is made with rancid canola or soybean oil, and 25 other ingredients, most of which are cheap and unpronounceable. Anyway… I digress. There are a few really good quality healthy mayos out there, like Sir Kensington’s or Tessamae’s, but I’ll be honest, they are a bit pricey, even if they are very delicious. So I make my own.

And I may get crucified for even saying this, but if you aren’t going to make your own mayo or buy one of the healthy ones, taste-wise the best ‘regular’ store-bought mayo, in my opinion, is Duke’s Mayo. It’s not made with healthy ingredients, but most southern chefs agree that Duke’s is as close to homemade as it gets. I would hate for you to miss out on making my recipes that include mayo if you are staunchly against making your own mayo.

But I highly encourage you to make your own. Try out my recipe.

Other than a great mayo, the other trick to a great mayo based salad is finely chopped veggies, and shredded and chopped protein. I always have a batch of cooked House Rub Roasted Chicken Breasts in my fridge, and I think it is always important to start with chicken that already tastes really good and is well seasoned. When it is cold from the fridge, it is really easy to pull it apart and shred it with my fingers, then run my knife through it and chop it even further.

When your veggies and chicken are minced and shredded like this, it makes the mayo cling to the ingredients better, and the whole salad is creamier and just more delicious.

This recipe is a combination of two retro classics, plain chicken salad and carrot raisin salad, but with better ingredients, and no granulated sugar. Instead, I use a few tablespoons of honey, but if you are avoiding all sweeteners, you could leave it out and this salad would still be delicious. Avoiding dried fruits? You could also substitute diced apples or pineapple.

Carrot Raisin Chicken Salad

Ingredients

2 cups of freshly shredded carrots (about 4 carrots)
2 cooked chicken breasts, shredded and chopped
1/3 cup of minced red onions
1/3 cup of organic raisins
1/3 cup of sliced raw almonds
1 1/3 cup of mayo
3 Tablespoons of raw organic honey (local if possible)
1 Tablespoon of Dijon Mustard
1 Tablespoon of Organic Apple Cider Vinegar
1 teaspoon of sea salt
about 20 grinds of fresh pepper

Combine all ingredients together thoroughly. For best results, allow to chill in the fridge for an hour before serving to allow the dressing to soak into all the chicken and vegetables, and for the flavors to marry and blend. Serve over organic arugula or spinach as a salad, or in lettuce wraps.

Category: SaladsTag: Carrot, Chicken, Raisin, Salad

Pear And Spinach Salad With Esperanza Dressing

November 19 //  by Katy Galvin//  Leave a Comment

Have you been seeing lots of pears at the market and in grocery stores lately for a great price? Pears are a winter fruit, and best when bought in season. I think pears pair great with something creamy, something fresh, and a hint of pepper and mustard, hence this lovely little salad. Esperanza dressing is another name for a creamy, mayo based Greek Dressing. This salad is great eaten on it’s own, as a side item, or as a complete meal topped with my House Rub Roasted Chicken Breasts.

For the Esperanza Dressing:

1/2 cup of mayo (either homemade or I love this healthy brand)
1 tablespoon of Organic Whole Grain Mustard
2 tablespoons of red wine vinegar
2 tabelspoons of organic apple juice
2 teaspoons organic granulated garlic powder (you can sub 2 cloves of fresh grated garlic for a sharper flavor)
1 1/2 teaspoons organic dried oregano
1/2 teaspoon fresh ground black pepper
1/2-1 teaspoon sea salt, depending on taste

Simply whisk all ingredients together and refrigerate to marry the flavors. Keeps up to a week in the fridge.

I haven’t provided exact measurements for the ingredients of the salad because it is totally up to you and how many servings you make. In a great salad, I love fresh vegetable ingredients that I always keep on hand, like carrots, onions and cucumbers, and then a few star ingredients that are fun and seasonal, like pears. Raisins are always fun to sprinkle on top, or you could use a few sliced almonds or sunflower seeds for a nutty crunch. Walnuts also pair well with pears because their bitter notes compliment the sweetness in the pears. Start with the spinach on the bottom of the salad, and build the ingredients on top. Serve immediately with the Esperanza Dressing.

For the Pear and Spinach Salad:

Fresh Organic Baby Spinach
Organic cherry tomatoes, halved
julienne sweet yellow onions
shredded or small diced carrots
organic raisins
sliced organic cucumber
sliced pears, cores removed

Category: Salads, CondimentsTag: Dressing, Esperanza, Pear, Spinach

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