Seasonal Flavors Recipes: Super Charged Salads
St. John’s and MVP Health Care’s Seasonal Flavors cooking demonstration on June 9 featured “Super Charged Salads.” Attendees had the opportunity to taste delicious recipes as shared below.
Be a part of our next session and enjoy Seasonal Flavors firsthand. To RSVP for our next Seasonal Flavors cooking demonstration, visit stjohnsliving.org/embrace-series.
Berry Quinoa Salad
Yields: 6 servings
Citrus Honey Dressing
1 teaspoon orange zest
4 Tablespoons fresh orange juice
2 Tablespoons fresh lemon juice
1 Tablespoon fresh lime juice
1 Tablespoon honey
1 teaspoon finely chopped mint
1 teaspoon finely chopped basil
2 cups cooked red quinoa
1½ cups strawberries, cut in half
1 cup raspberries
1 cup blackberries
1 cup blueberries
1 cup roughly chopped slivered almonds
1 Tablespoon finely chopped mint
1 Tablespoon finely chopped basil
First, make the dressing. In a small bowl or jar, whisk together the orange zest, orange juice, lemon juice, lime juice, honey, mint, and basil. Set aside.
For the salad, in a large bowl, combine cooked quinoa, strawberries, raspberries, blackberries, blueberries, almonds, mint, and basil. Gently stir. Drizzle citrus honey dressing over the salad and gently stir again. Serve.
Note-if you can’t find red quinoa, you can use regular quinoa. Cook the quinoa according to package instructions. The quinoa can be made in advance. Make sure it is cool before making the salad. The salad is best the day it is made.
Nutrition Information: 248.9 calories/serving, 10.6 g total fat (0.7 g saturated fat, 5.6 g monounsaturated fat, 2.3 g polyunsaturated fat), 34.6 g total carbohydrates, 9.1 g fiber, 0.0 mg cholesterol, 3 mg sodium, 7.3 g protein
Summer Barley Salad
Yields: 4 servings (about 1 cup)
1½ cups uncooked pearl barley
1 cup fresh corn kernels (about 2 ears)
1 cup diced seeded plum tomato (about 2 small)
½ cup chopped green onions
¼ cup chopped fresh flat-leaf parsley
3 Tablespoons fresh lemon juice
2 Tablespoons olive oil
¼ teaspoon freshly ground black pepper
1 garlic clove, minced
½ cup crumbled feta cheese
Cook barley according to package directions. Drain and rinse with cold water; drain again and cool completely. Combine barley, corn, and next 3 ingredients in a bowl.
Combine juice and next 3 ingredients (through garlic), stirring well with a whisk; drizzle over barley mixture. Toss to coat. Sprinkle with feta cheese.
Nutrition Information: 306.9 calories/serving, 11.8 g total fat (3.8 g saturated fat, 5.9 g monounsaturated fat, 0.7 g polyunsaturated fat), 46.9 g total carbohydrates, 9.5 g fiber, 16.7 mg cholesterol, 219.7 mg sodium, 8.9 g protein
Farro Salad with Roasted Beets, Watercress, and Poppy Seed Dressing
Yields: 4 servings (about 1¾ cups salad and about 3 Tablespoons dressing)
2 bunches small beets, trimmed
2/3 cup uncooked farro
3 cups water
3 cups trimmed watercress
½ cup thinly sliced red onion
¼ cup crumbled goat cheese
2 Tablespoons cider vinegar
2 Tablespoons toasted walnut oil
2 Tablespoons non-fat plain yogurt
1½ teaspoons poppy seeds
2 teaspoons honey
½ teaspoon black pepper
2 garlic cloves, crushed
Preheat oven to 375°.
Wrap beets in foil. Bake at 375° for 1½ hours or until tender. Cool; peel and thinly slice.
Place farro and 3 cups water in a medium saucepan; bring to a boil. Reduce heat, and simmer 25 minutes or until farro is tender. Drain and cool.
Arrange 1 1/2 cups watercress on a serving platter; top with half of farro, ¼ cup onion, and half of sliced beets. Repeat layers with remaining 1½ cups watercress, remaining farro, remaining ¼ cup onion, and remaining beets. Sprinkle top with cheese.
Combine vinegar and remaining ingredients; stir well with a whisk. Drizzle vinegar mixture evenly over salad.
Nutrition Information: 302.3 calories/serving, 11.7 g total fat (3.6 g saturated fat, 2.6 g monounsaturated fat, 4.8 g polyunsaturated fat), 38.3 g total carbohydrates, 5.1 g fiber, 11.2 mg cholesterol, 164.6 mg sodium, 11.1 g protein