MAP Wellness

MAP Wellness
Spreading the Health

Monday, March 12, 2012

Kale & Eazy Breezy Fruit Salad

This is the next in a series of yummy summer-y salads I created while holiday-ing down in Florida with my mother in early March.  I knew heading down there, that I would have the time and freedom to prepare 3 meals a day for mom and I, plus the chance to shop til I dropped at the many local grocery stores.  My options were endless when it came to fresh produce, and boy do I love combining sweet and savoury in my main dish meals!

For this dish's inspiration, I had printed out a recipe for a mango-banana-pineapple-kale salad from a fave blog - "Oh She Glows".  I was making it for dinner for mom and I on what would have been my parents 39th wedding anniversary (my father passed away in May of 2011).  I had to make a few major adjustments to the recipe in order to utilize the produce available, and the limited pantry items on hand in our Florida home.  I also felt the salad was missing veggies, so I added some corn on the cob on the side to round the meal out.  The following is my very personalized adaptation for one huge serving (meg style!) or 2 smaller servings.  Enjoy!

Whatcha Need:

- juice of 1 lime, and 1/2 lemon
- 3/4 C canned lite coconut milk
- 1/4 tsp. salt
- 1 Tbsp. chia seeds
- 1 Tbsp. coconut oil
- 1/2 very ripe banana
- 2 Tbsp. mango chunks

- 4 C chopped, cleaned kale
- 1 ripe mango, chopped
- 1/2 ripe banana, chopped
- 1 Tbsp. shredded dried coconut
- 1/4 C macadamia nuts, chopped
- crumbled, toasted tempeh

Whatcha do:
1. Using immersion blender, combine all dressing ingredients.
2. In large bowl, combine 1/3 of dressing with kale, massaging the dressing into the leaves to marinate.
3. Chop the fruit, add to kale.  Add additional dressing as desired.
4. To serve, plate the salad & top with tempeh, coconut, & nuts.


Sunday, March 11, 2012

Florida Papaya Tempeh Salad

I have just returned to the cool city streets of Toronto, having spent the first week of March down in Florida with my mom.  While there, we experienced some AMAZING weather; 28 degrees and sunshine welcomed us on the first day!

It felt simply tropical, what with the humidity and all, so it got me thinking about fruity main dish salads, and what better time to explore my options, than whilst down in orange country!  The day we arrived, I saw a plump, juicy papaya at "SweetBay" grocer calling my name, so I had to buy it...this is what I made of it.  Enjoy!

Whatcha need: 

- mixed greens/ chopped kale
- 1 small zucchini
- 1/2 fresh papaya
- 1/2 cup macadamia nuts
- 1 portion tempeh, crumbled
- shredded sweetened coconut

- 1 Tbsp. "mom's fig spread" (recipe follows)
- 1.5 Tbsp. Moscato wine
- salt & pepper to taste

Whatcha do:

1. Toss tempeh and macadamia nuts into a dry skillet, and toast until lightly golden.
2. With a fork, combine dressing ingredients in a small bowl/cup, adjusting seasoning as required.
3. Assemble salad ingredients in a large bowl, adding dressing to combine.
4. Plate salad, top with tempeh/nut combo & shredded coconut.

Dig in, and send your senses down south!

"Mom's Fig Spread"

Whatcha need:
- 1 round unit of dried figs (you can find these in your grocer's produce section)
- 3 Tbsp. sugar, sucanat, or sweetener of your choice
- 1 Tbsp. lemon juice (freshly squeezed, please!)

Whatcha do:
1. Chop up all the figs into small pieces (scissors/shears are great for this!), removing hard stems.
2.  Boil 1 1/2 cups water in small sauce pan.
3. Add figs & sweetener to water, stirring, & then remove from heat.  Let sit for 20 minutes.
4. Bring fig mixture back to a boil, & then reduce to low.  Simmer for 20 minutes.
5. Remove from heat, & stir in lemon juice.  
6. Once cooled slightly, add to blender/food processor, puree until smooth!

This concoction is a super topper on almond cheese crustinis, as a spread on grilled cheese sammies, and a wonderful addition to any dish that includes balsamic vinegar.  So sweet and crunchy good, plus a great source of calcium too!