Eye for a Recipe

You can use any mix of canned and fresh or frozen beans in this recipe adapted from Greta Podleski’s Every Salad Ever. Although the recipe calls for red kidney beans, chickpeas and green beans, I used black beans and cooked fresh yellow beans and it was delicious. Just mix the beans with diced celery, green peppers, onion and parsley and combine with a tangy vinaigrette. Refrigerate at least 4 hours before serving or make a day ahead. Cook’s note: I omitted the celery.

Avoiding Additives and Preservatives

Look for canned beans with no added preservatives, such as Blue Menu. For the dressing I used Allen’s apple cider vinegar and President’s Choice Old-Fashioned Dijon mustard. Make sure the dried spices don’t contain colour or anti-caking agents.

Bean salad

Ingredients:

Salad

1 can (19 oz/450 ml) no-salt-added red kidney beans, drained and rinsed

1 can (19 oz/450 ml) no-salt-added chickpeas, drained and rinsed

1 ½ cups (375 ml) fresh or frozen green beans, cooked

1 cup (250 ml) diced celery

¾ cup (187.5 ml) diced green bell peppers

2/3 cup (165 ml) diced sweet onions

1/3 cup (82.5 ml) chopped fresh parsley

Dressing

¼ cup (60 ml) olive oil

¼ cup (60 ml) apple cider vinegar

2 tbsp (30 ml) granulated sugar

1 tsp (5 ml) Dijon mustard

½ tsp (2.5 ml) celery seed

¼ tsp (1.25 ml) each sea salt and freshly ground black pepper

Preparation:

Combine all salad ingredients in a large bowl and mix well. Set aside

Whisk together all dressing ingredients in a small bowl or measuring cup until sugar is dissolved. Pour dressing over salad and mix until all ingredients are coated with dressing.

This salad tastes better when refrigerated for at least 4 hours before serving. Making it a day ahead is even better. Makes 8 cups (2 L) salad.

From Every Salad Ever

This summer I’ve been making many of the recipes in Canadian cook and author Greta Podleski’s new cookbook Every Salad Ever. It’s a great cookbook, containing recipes for salads made with grains, greens, pasta and beans. It also includes recipes for all the classics. This grilled vegetable pasta salad is simple and tasty. Make the dressing and cook the pasta. Grill peppers, zucchini, onions and mushrooms and then toss with the dressing and pasta. Add basil and feta, toss again and serve. Cook’s note: I omitted the mushrooms. Instead of using grill baskets, I cut the vegetables into larger pieces and cooked them directly on the grill, then cut them into bite-sized pieces after they were cooked. I threaded the onion wedges onto a skewer to cook them; otherwise they tend to fall through the grill grates.

Avoiding Additives and Preservatives

I used Acetaia La Bonissma balsamic vinegar, which has no added sulfites, freshly squeezed lemon juice, pure maple syrup, President’s Choice Old-Fashioned Dijon mustard and Tre Stella feta cheese.

Grill the vegetables

Grilled vegetable pasta salad

Ingredients:

Dressing

3 tbsp (45 ml) olive oil

3 tbsp (45 ml) balsamic vinegar

3 tbsp (45 ml) freshly squeezed lemon juice

2 tbsp (30 ml) pure maple syrup

1 tbsp (15 ml) Dijon mustard

1 tsp (5 ml) minced garlic

¼ tsp (1.25 ml) sea salt

1/8 tsp (0.6 ml) freshly ground black pepper

Salad

1 medium red bell pepper, cut into 1-inch (2.54-cm) pieces

1 medium yellow pepper, cut into 1-inch (2.54-cm) pieces

1 medium yellow zucchini, cut into ½-inch- (1.25-cm) thick rounds

1 medium green zucchini, cut into ½-inch- (1.25-cm) thick rounds

1 medium red onion, cut into 6 wedges

8 oz (227 g) whole cremini mushrooms, coarsely chopped

13 oz (375 g) uncooked bow-tie pasta

1/3 cup (82.5 ml) chopped fresh basil

1 cup (250 ml) crumbled feta cheese

Preparation:

Dressing

Whisk together all the dressing ingredients in a small bowl or measuring cup. Cover and refrigerate until ready to use.

Salad

Preheat the grill to high and spray two grill baskets with oil (or brush oil onto the baskets). Add chopped vegetables and mix well. Place baskets on grill, reduce heat to medium and close lid. Cook vegetables for about 20 minutes, turning occasionally.

Meanwhile, cook the pasta according to package directions. Drain and keep warm.

Add grilled vegetables and cooked pasta to a large bowl and mix well. Recombine the dressing and add to the salad, along with the basil and feta. Mix again and top with more black pepper, if desired. Serve immediately. Makes about 10 cups of salad.

From Every Salad Ever

This recipe from Greta Podleski’s Yum & Yummer is a healthy rendition of this popular take-out dish. Marinate the beef while you prepare the sauce and vegetables. Brown the beef and remove from heat. Steam the broccoli, return the beef to the pan, add the onions and add the sauce. Let it bubble for a few minutes and serve, garnished with sesame seeds.

Avoiding Additives and Preservatives

Use tamari instead of soy sauce, as it is preserved with alcohol instead of sodium benzoate. I have not been able to find additive-free hoisin sauce, so I make my own; find the recipe here. I used Better Than Bouillon chicken paste instead of beef broth and Lee Kum Kee sesame oil. Both are additive-free. Check the hot pepper flakes and sesame seeds to make sure they don’t contain colour, preservatives or anti-caking agents.

Marinate beef

Brown beef and set aside

Cook vegetables, return beef to pan and add sauce

Ingredients:

Marinade

1 tbsp (15 ml) reduced-sodium soy sauce

1 tbsp (15 ml) hoisin sauce

2 tsp (10 ml) grated fresh gingerroot

1 tsp (5 ml) minced garlic

1 tsp (5 ml) cornstarch

1 lb (454 g) sirloin or flank steak, thinly sliced against the grain

Sauce

½ cup (125 ml) reduced-sodium beef broth

2 tbsp (30 ml) hoisin sauce

1 tbsp (15 ml) reduced-sodium soy sauce

2 tsp (10 ml) grated fresh gingerroot

1 tsp (5 ml) minced garlic

1 tsp (5 ml) dark sesame oil

Pinch crushed red pepper flakes

1 tbsp (15 ml) peanut oil

4 cups (1 L) broccoli florets

¼ cup (60 ml) chopped green onions

Toasted sesame seeds for garnish

Preparation:

In a medium bowl, whisk together all marinade ingredients until well blended. Add beef and toss to coat evenly with marinade. Let beef stand at room temperature for 20 minutes while you prepare the sauce and chop vegetables.

Whisk together all the sauce ingredients in a small bowl or measuring cup and set aside until ready to use.

Heat peanut oil in a non-stick wok or skillet over medium-high heat. Add beef. Cook and stir until lightly browned, about 3 to 4 minutes. Remove beef from wok and keep warm.

Add vegetables and ½ cup (125 ml) of water to wok. Cook and stir until vegetables are tender-crisp, about 4 minutes, or cooked to your liking (the water helps steam the vegetables. If your wok has a lid use it!).

Return beef to wok, stir in onions and make a well in the centre. Add sauce. Let it bubble a bit, then give everything a good stir and cook until sauce has thickened. Top with toasted sesame seed before serving. Serves 4.

From Yum & Yummer