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Tag: make ahead meals

Wild Rice, Kale, and Grape Salad, With Citrus Dressing

Looking for a new side dish? Take advantage of fresh citrus with this easy make-ahead salad.

wild rice kale grape salad 3.17

Wild Rice, Kale, and Grape Salad

Salad Ingredients:

  • 3 cups cooked wild rice
  • 2 cups chopped kale
  • 1 cup grapes, halved
  • 1/4 cup toasted walnuts
  • 1/4 cup feta cheese

Dressing Ingredients:

  • 1/2 cup shallot, minced
  • 2 Tbsp Olive oil
  • 2 Tbsp honey
  • 1 Tbsp apple cider vinegar
  • 1 tsp sea salt
  • 1/2 lemon, zested and juiced
  • 1/2 orange, zested and juiced

Directions:

  1. For salad: Prep all ingredients, if not already pre-made. Cook rice. Toast walnuts in a 350 degree oven for ten minutes. Thinly chop kale and slice grapes in half. Now put all these babies in the fridge to chill.
  2. For dressing: Saute shallot on low, in 1/2 tbsp olive oil, for two minutes.
  3. When cool, place shallot in a food processor with the remaining olive oil, honey, vinegar, salt, and juices. Pulse to combine.
  4. Taste dressing and adjust seasoning if needed.
  5. In a large bowl, combine rice, kale, grapes, walnuts and feta. Pour dressing over salad and toss well to coat.
  6. Enjoy!

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

 

Spicy Italian Sausage, White Bean and Kale Soup

I saw this soup recipe on the New Seasons website and decided to try it out.

Sausage bean and kale soup 2.17.2

It fit my criteria of a short ingredient list, easy preparation, and a healthy combo of protein and veggies. I was temped to add more hot peppers as I really like things spicy, but stuck to the recipe and I’m glad I did. It is just the right amount of spicy. This is a great weekend make-ahead meal, in fact I doubled the recipe and froze half of the soup. I also let it simmer on low for about an hour once I had all my ingredients in the pot.

Try it this week and let me know what you think in the comments below…

Sausage bean and kale soup 2.17

Spicy Italian Sausage, White Bean, And Kale Soup

Ingredients:

  • 1 lb of spicy Italian pork sausage
  • 1 cup onion, thinly sliced
  • 1 quart chicken broth
  • 2 cans of white beans, drained and rinsed
  • 1 bunch kale, washed and thinly sliced

Directions:

  1. In a large stock pot or heavy pan brown the sausage for about ten minutes on medium/high heat.
  2. Add onions and cook until translucent.
  3. Add broth and beans and bring to a boil, then turn the heat down to low.
  4. Add kale and simmer for ten minutes.

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.