Epic protein packed salad!

IMG_2677

I have recently rediscovered Boca Chick’n Patties, and have fallen in love with them in buffalo wing sauce! With a surplus of vegetables in my fridge from the farmers market, I decided an epic salad was in order. This salad has healthy fats (avocado and olive oil), super greens (kale AND spinach), protein (boca patties and sunflower sprouts), and overall delicious happiness (tomatoes, mushrooms, peppers). Not to mention a whopping 831% of your vitamin A intake, 2,216.8 mg of potassium, 456% vitamin C, and 26.8 grams of protein (imagine if I had placed beans in here!)! Whenever someone asks me where I get my protein from, I should really just link them to my blog…

To those counting carbs, this dish is high: 61.9 grams, and 682 calories. It does, however, make a formidable salad…and I was full for a LONG time after! The photo only shows a small portion of the salad…

I have posted the full health benefits on the bottom of this page for those of you interested.

Ingredients:

Kale, 2 cup, chopped
Spinach, 1 cup
1/2 Hass avocado (finely diced)
6 cherry tomatoes
1/2 fresh medium size tomato
1/2 bell pepper
3 medium mushrooms
1 scallion stalk
1 cup sunflower sprouts
1 Boca Original Chik’n Patties, 1 serving
1 tsp of your favorite wing sauce
1 tbs Olive Oil
1/2 a lemon squeezed
3 basil leaves
chopped oregano

Place the boca patty in a greased frying pan and cook over medium heat for 12-14 minutes, flipping occasionally.

Meanwhile, combine all of the vegetables into a container with a lid. Add olive oil and lemon juice, cover and shake vigorously. This ensures that everything is evenly coated. The avocado will disintegrate a bit, adding to the dressing.

When the patty is almost completely cooked, add the wing sauce. BE CAREFUL! IT WILL BUBBLE AND MAY SPLASH OUT!! Flip one or two times, remove from heat, dice, add to container, cover, shake, put on plate. Voila! an epic protein packed salad!

Due to the explosive flavors in this dish, dressing other than the lemon juice and olive oil is not needed!

If you are not comfortable using the boca burgers, regular chicken will work too! (nutrition facts will change…of course)

Nutrition Facts

1 Serving

Amount Per Serving

Calories 682.7

Total Fat 49.9 g

Saturated Fat 4.3 g

Polyunsaturated Fat 4.8 g

Monounsaturated Fat 18.7 g

Cholesterol 0.0 mg

Sodium 1,051.1 mg

Potassium 2,216.4 mg

Total Carbohydrate 69.1 g

Dietary Fiber 22.9 g

Sugars 13.3 g

Protein 26.8 g

Vitamin A 831.0 %

Vitamin B-12 0.4 %

Vitamin B-6 62.2 %

Vitamin C 456.4 %

Vitamin D 10.3 %

Vitamin E 27.5 %

Calcium 45.4 %

Copper 53.3 %

Folate 73.4 %

Iron 62.1 %

Magnesium 40.3 %

Manganese 110.5 %

Niacin 36.9 %

Pantothenic Acid 26.6 %

Phosphorus 27.8 %

Riboflavin 45.5 %

Selenium 13.5 %

Thiamin 32.3 %

Zinc 16.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

\

Advertisements

Awesome Salad, with Nutritional Information

photo
One of the first questions I get when I tell someone that I am vegan is “Where do you get your protein/calcium/vitamins/etc?” While I am really careful about eating a balance of food every day, I was particularly curious over the weekend to see how my salad would stack up in the world of nutrition. Having just returned from farmers market, the salad was fairly epic, I wanted to try out my newly acquired vegetables!

Salad Ingredients

1 cup of fresh kale, cut into salad size pieces
1 cup of fresh swiss chard, cut into salad size pieces
.5 cup of sunflower sprouts, chopped into salad size pieces
.5 cup of chopped green bell pepper
.5 cup of mushrooms, chopped
.5 cup of celery, chopped
.25 cup of chickpeas (dried and cooked)
handful of cherry tomatoes

Dressing:

3 cloves of garlic
1 tbs olive oil
1 tsp dijon mustard
1 tsp lemon juice
black pepper to taste

I placed the chopped kale and swiss chard in a container with a lid, added dressing, covered, and shook container to evenly coat leaves. I then arranged on a plate with the rest of the ingredients.

The salad was beautiful! And so healthy!


While eating the salad, and marveling in how something could taste that good, I entered the ingredients into the nutrition calculator at spark people. The results were incredible.

Nutrition Facts

Servings Per Recipe: 1
Serving Size: 1 serving

Amount Per Serving

Calories 352.8

Total Fat 18.3 g

Saturated Fat 2.4 g

Polyunsaturated Fat 2.5 g

Monounsaturated Fat 10.1 g

Cholesterol 0.0 mg

Sodium 532.4 mg

Potassium 1,725.2 mg

Total Carbohydrate 47.5 g

Dietary Fiber 16.3 g

Sugars 9.8 g

Protein 13.6 g

Vitamin A 579.5 %

Vitamin B-12 0.2 %

Vitamin B-6 35.3 %

Vitamin C 288.2 %

Vitamin D 6.7 %

Vitamin E 25.7 %

Calcium 27.5 %

Copper 35.0 %

Folate 17.5 %

Iron 41.8 %

Magnesium 48.6 %

Manganese 71.7 %

Niacin 16.2 %

Pantothenic Acid 11.3 %

Phosphorus 16.7 %

Riboflavin 26.3 %

Selenium 11.3 %

Thiamin 17.0 %

Zinc 9.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Quinoa and avocado salad

20121027-205110.jpg
Jenni here typing for Kristina as we hurtle towards Cocoa beach to see our friends in Ancient Sun play their one year anniversary show!

While I (jenni) have converted to a full vegan diet, Kristina is slowly coming around and is pleased with our selections so far! “If I knew that vegan food wasn’t all nasty tofu and fake meat I would have changed a long time ago” she lamented. I would like to point out that I rarely cook with fake meat, and tofu is a bit weird…and I only use it sparingly. Nevertheless, I am thrilled that she is appeasing me while I am on my culinary journey. She will still post non vegan things when we cook separately, so fear not out non vegan readers! Now to the recipe.

The following recipe comes from “The Kind Diet” online resources, and combines some of my favorite things… Quinoa, tomatoes, spinach, and avocados. It also called for cilantro which I still had in stock.

Ingredients

1/2 cup uncooked quinoa
2 cups vegetable broth
2 cups chickpeas (canned or fresh cooked)
2 cups spinach
1 cup cilantro
2 lemons (one of which was zested)
3 garlic cloves
1 onion (Kristina kept these on the side so I wouldn’t have to pick them out!)
A handful of cherry tomatoes diced
2 taps Dijon mustard
1/2 tsp cumin
1 tsp agave nectar
2 tsp olive oil
Black pepper to taste
2 avocados

Cook the quinoa in the two cups of veggie broth (we used bullion) for 15 minutes at a boil and then reduce to low medium and wait until the quinoa takes soaks up all of the water. Meanwhile we were cooking the beans in my rice cooker. Using my favorite appliance, other than my rice cooker, chop the spinach and cilantro in a blender. A food processor would also suffice. Place the diced greens in a separate bowl. Add garlic and onions (or not if you are like me!) into the blender and chop up as well. Place these in the green mixture, add hand diced tomatoes and set aside. Once the chickpeas are done cooking, or released from their canned prison, add them to the mixture.

Now it is time to make the dressing. Combine the olive oil, lemon zest, juice from the lemons (Kristina interjected that you should only use one of the lemons for juice and I agree with her), cumin, black pepper, agave nectar, and Dijon mustard. Stir vigorously (although be careful, Kristina got it on her shirt!).

Add all of the ingredients together and mix…add the avocados (cut into small pieces) The original recipe says to let it sit and meld the flavors together but we were in a hurry so this didn’t happen.

Result? This was amazing…the photo doesn’t do it justice (I admit it is a little scary looking). In Kristina’s words “more avocados!! Never too much avocados!” Until tomorrow, have a good night!