Rachael J. Brown Archives - Forks Over Knives

Kid-Friendly Rainbow Salad

Rachael J. Brown — Wed, 06 Sep 2023 17:38:32 +0000

Perfect for potlucks or other group gatherings, this easy rainbow salad serves up an array of colors and flavors with a slightly sweet profile. A bed of hearty whole wheat couscous provides a delicious backdrop for crunchy carrots, creamy kidney beans, juicy corn, and crisp cucumbers (among other tasty ingredients), but feel free to use any other whole grain that you love. The tantalizing citrus dressing gets an herbal kick from Italian seasoning and black pepper, which provides a yummy contrast to all the fresh, cooling flavors. If you’re serving this salad to kids, ask them how many colors of the rainbow they can spot on their plate! If serving to adults, simply enjoy their satisfied smiles after they take the first bite.

For more 20-minute salad recipes, check out these tasty ideas:

Yield: Makes 11 cups

1½ teaspoons sea salt
1½ cups dry whole wheat couscous
3 medium Persian cucumbers, sliced (about 2 cups)
1 15-oz. can kidney beans, rinsed and drained (1½ cups)
1¼ cups fresh or thawed frozen yellow corn kernels
1 cup finely chopped red onion
2 medium red beets, peeled, quartered, and thinly sliced (1 cup)
1 cup cooked shelled edamame
½ cup finely chopped red bell pepper
½ cup finely chopped green bell pepper
½ cup finely chopped orange bell pepper
¼ cup orange juice
¼ cup pure maple syrup
2 tablespoons balsamic vinegar
1½ tablespoons lemon juice
2 teaspoons dried Italian seasoning, crushed
½ teaspoon freshly ground black pepper
½ teaspoon garlic powder

Instructions

In a medium saucepan combine 1½ cups water and ½ teaspoon of the salt. Bring to boiling; stir in couscous. Remove from heat and let stand, covered, 5 minutes. Spread couscous on a serving platter.
Arrange the next nine ingredients (through orange pepper) over couscous.
For dressing, in a jar combine the remaining ingredients and 1 teaspoon salt. Cover and shake well. Pour dressing over salad.

The post Kid-Friendly Rainbow Salad appeared first on Forks Over Knives.

Dilly Vegan Macaroni Salad

Rachael J. Brown — Thu, 17 Aug 2023 17:33:00 +0000

With a hint of sweetness from diced apple, this dill-infused dish strikes the perfect balance between a potato salad and pasta salad. Hearty whole wheat macaroni is dressed in a tangy, creamy sauce that gets an extra boost of plant-based goodness from blended cannellini beans. Celery and red onion add tasty crunch while chopped kale offers a nutrient-dense dose of leafy greens. And don’t forget to add extra dill pickles to really punch up the lip-smacking flavor! Perfect for stashing into your kid’s lunchbox or enjoying as a healthy lunch at the office, this creamy dill pickle macaroni salad is scrumptiously satisfying (plus, the leftovers taste even better the second day).

Tip: If you like, substitute Great Northern beans or chickpeas for the cannellini beans.

For more vegan pasta salads, check out these tasty ideas:

Veggie Potluck Pasta Salad
Broccoli Pasta Salad with Red Pepper Pesto
Potato and Artichoke Heart Pasta Salad
Or take a look at our full collection of pasta salad recipes

Yield: Makes 8 cups

2 cups dry whole wheat macaroni, cooked, drained, and cooled
2 15-oz. cans no-salt-added cannellini beans, rinsed and drained (3 cups), aquafaba reserved
½ cup dill pickle juice
¼ cup tahini
2 tablespoons lemon juice
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 cups packed chopped kale leaves
1 cup thinly sliced celery
1 medium Gala apple, cored and finely chopped (1 cup)
¾ cup thinly sliced baby dill pickles
½ cup finely chopped red onion
2 tablespoons chopped fresh dill or 1 tablespoon dried dill

Instructions

Cook macaroni according to package directions; drain and set aside to cool.
For dressing, in a blender combine drained beans, ¼ cup of the aquafaba, and the next five ingredients (through pepper). Cover and blend until smooth and creamy. Taste and add more aquafaba, pickle juice, and/or lemon juice if needed to reach desired flavor and consistency.
In a large bowl combine the remaining ingredients. Pour dressing over top and stir to combine. Add pasta and stir until well coated. If you like, top with additional fresh dill.

The post Dilly Vegan Macaroni Salad appeared first on Forks Over Knives.

Kid-Friendly Edible Flower Salad

Rachael J. Brown — Thu, 03 Aug 2023 17:14:30 +0000

Want to make eating veggies more enticing for your little ones? Add edible flowers to your salad to turn it into an extra special treat! While this recipe is ideal for kids, people of all ages will love the combination of crunchy cabbage, sweet dried cranberries, refreshing cucumber, and creamy mustard dressing. Because this dish includes practically everything but the garden bed, feel free to add any other chopped veggies, nuts, seeds, or dried fruit that you have on hand. But the key to a delicious edible flower salad lies in the quality of your blooms: Make sure the petals you choose haven’t been treated with pesticides and give them a good rinse before adding to your plate. When you need to use up straggler ingredients in your fridge, this nutritious salad is a great way to pack in tons of nutritious ingredients with a colorful twist.

Tip: To save time, instead of purchasing and prepping the kale, cabbage, and carrot separately, you can use 2¼ cups of Trader Joe’s Organic Ready, Set, Salad! mix.

For more kid-friendly vegan recipes, check out these tasty ideas:

Yield: Makes 8 cups salad + 1 cup dressing

3 cups baby lettuce leaves or other salad greens
1 cup finely chopped kale
½ cup shredded green cabbage
½ cup shredded red cabbage
¼ cup shredded carrot
½ cup sliced or chopped cucumber
½ cup chopped red bell pepper
½ cup sugar snap peas, trimmed and cut into thirds
¼ cup finely chopped red onion
¼ cup dried cranberries
¼ cup roasted pepitas
2 tablespoons fresh cilantro leaves
1 cup broccoli florets
6 to 8 nasturtiums, calendulas, violets, dandelions, or other edible flowers
½ cup pure maple syrup
¼ cup + 2 tablespoons Dijon or yellow mustard
2 tablespoons oil-free baba ghanoush or hummus
1½ tablespoon lemon juice
1½ teaspoons white wine vinegar
1½ teaspoons everything bagel seasoning

Instructions

In a large bowl combine the first nine ingredients (through cilantro); gently toss until mixed. Decorate the edges of the salad with broccoli and edible flowers.
For dressing, in a jar combine the remaining ingredients. Cover and shake well. Serve dressing on the side (kids may like dipping their broccoli “trees” into it), or drizzle it over salad just before serving.

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Vegan Taco Salad Bowls

Rachael J. Brown — Tue, 20 Jun 2023 17:33:19 +0000

While these fun taco salad cups were created with kids in mind, plant-based eaters of all ages will enjoy this hearty, tasty meal. The Tex-Mex-style filling combines chewy quinoa (or any other whole grain you love), nutrient-dense black beans, sweet corn, tangy pico de gallo, and creamy avocado slices to create a succulent Southwestern experience. A squeeze of lime juice and sprinkling of cilantro adds the finishing touch to the drool-worthy flavors. We love the look of serving the salad in edible tortilla bowls, but you can also slice the tortillas into thin strips, bake 8 minutes at 375°F, and then break the strips over the salad for serving. However you choose to eat it, this taco salad recipe will soon become a favorite in your household!

For more kid-friendly vegan recipes, check out these tasty ideas:

Yield: Makes 6 bowls

1 cup dry quinoa, rinsed and drained
6 corn tortillas
1 15-oz. can black beans, rinsed and drained (1½ cups)
2 cups frozen roasted corn kernels, thawed
16 oz. fresh pico de gallo
2 medium avocados, peeled, seeded, and chopped
2 tablespoons lime juice
¼ to ½ cup chopped fresh cilantro
Chili powder, to taste
Sea salt, to taste

Instructions

In a medium saucepan combine quinoa and 2 cups water. Bring to boiling; stir and reduce heat. Cover and simmer 15 minutes or until water is absorbed and quinoa is tender. Remove from heat and uncover.
For tortilla bowls, preheat oven to 375°F. Wrap tortillas in a damp paper towel. Microwave 30 seconds. Nestle each tortilla between four cups of an upside-down muffin pan; repeat with remaining tortillas. Bake 12 minutes.
In a large bowl combine the next five ingredients (through lime juice); mix well. Stir cilantro into cooled quinoa. Spoon bean mixture and quinoa into tortilla bowls. Sprinkle lightly with chili powder and salt.

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