thanksgiving for special diets DIETS DEFINED
Gluten free: no wheat, rye, barley, or any of their byproducts
Vegetarian: no meat, poultry, or fish
Vegan: no animal products, including dairy, eggs, and honey
Paleo (aka caveman or hunter-gatherer): eat fish, wild meats, eggs, vegetables, fruit, mushrooms, roots, nuts; no grains, legumes, dairy, potatoes, or refined sugar
So often at holiday feasts, someone will bring a salad that goes untouched as diners pile their plates with turkey, mashed potatoes, and stuffing. This warm, complete-protein salad is a likely candidate to change that—and not only for vegans avoiding Big Bird. The enticing flavors, textures, and health benefits are irresistible.
5 ounces baby arugula, chopped 1½ cups diced red bell pepper 1½ cups diced yellow or green bell pepper 1½ cups diced celery 1½ cups finely diced red onion
1 bunch scallions, thinly sliced 1
/3 cup fresh lemon juice
¼ cup unfiltered apple juice ¼ cup walnut or hazelnut oil 2 teaspoons Dijon mustard 1½ teaspoons sea salt, divided
½ teaspoon freshly ground black, white, green, and pink peppercorns
1 cup buckwheat groats (kasha) ½ cup toasted pumpkin seeds
1. Combine chopped arugula, bell peppers, celery, onion, and scallions in a large bowl. 2. Whisk lemon juice, apple juice, oil, mustard, ½ teaspoon salt, and pepper in a small bowl until emulsified. Pour over vegetables and toss thoroughly. Set aside. 3. Bring about 6 cups water to a boil in a large saucepan and add buckwheat and remaining 1 teaspoon salt. Stir well, adjust heat to maintain a simmer, and cook for about 10 minutes, or until just tender. Drain in a colander or large strainer, and immediately add to vegetables. Toss thoroughly, spread in a serving dish, and garnish with pumpkin seeds. Serve at once.
PER SERVING: 335 cal, 15g fat (9g mono, 4g poly, 2g sat), 0mg chol, 10g protein, 44g carb, 9g fiber, 686mg sodium
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Warm Kasha Chopped Salad Serves 8 | Staff Favorite, Gluten Free, Vegan
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deliciousliving.com | november 2013
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