Older Bolder Life

Stronger | Leaner | Sharper | Longer - From Older Bolder Fitness

Recipe: Salads

the Older Bolder Life Salad Monday: Curry Vinaigrette

By

We’re always on the lookout for interesting and flavorful vinaigrettes, not only for the obvious use as salad dressing, but as a quick dip or drizzle for proteins and vegetables, and even for folding into homemade avocado oil mayo to fancy things in the spirit of a high-brow, flavored aioli.

I’ve shared recently that we’ve also been on something of a curry blitz of late now that the weather has finally cooled off here in North Texas, and this Curry Vinaigrette has caught my wife’s eye in particular.

Admittedly the tablespoon (or a tad less) of curry powder sounds like a lot – it is – but the acids (vinegar of your choice below and the lemon juice) really balance this dressing out nicely, as do the garlic and dijon mustard notes. By the way, I’ve made this using a coarse-grind Creole type mustard and it was delicious as well.

Given the use of fresh garlic this dressing should be used within a week of making it; ours is always gone within a day or two!

1/2 cup avocado or good olive oil
1 tbsp (scant) good fresh curry powder

3 tbsp apple cider vinegar, white wine vinegar, your choice
2 garlic cloves, minced or grated
1 tbsp fresh lemon juice
1 tbsp good Dijon mustard
A grind or two of fresh ground pepper
Good salt to taste

To get started, bring the curry powder and your oil of choice to a gentle simmer over medium heat in a small saucepan, then remove from heat and cool.

When the oil has cooled, combine your vinegar of choice, the lemon juice, the prepped garlic, and the Dijon in your trusty blender, then stream in the curry oil (with the motor running of course) to make a smooth, thick emulsion. Add the salt and pepper, adjust to taste, and go to it.

Will keep in the fridge for up to 5 days.

Enjoy.

The Older Bolder Life Vegetable Monday: Curry Dressed Carrot and Beet Salad

By

Here’s a somewhat unusual salad we’ve recently been playing around with as part of our all things curry run we’ve been enjoying the past few weeks – a Curry Dressed Carrot and Beet Salad. It’s one you can put together any time of year given the availability of the root vegetables, and would certainly fit very well on a well-rounded holiday table these next few months.

While I happen to love beets in just about any form, my lovely wife is a bit more skeptical, and she originally thought this dish might be too ‘beet-forward’; no problem – slicing the beets very thinly (mandoline ideally or by a careful hand) and salting them for a short time softens them yet keeps the beets delightfully crunchy.

We thought the real star of this salad was the curry vinaigrette; it’s ridiculously easy to put together, very well balanced (not bitter at all with the amount of curry), and delicious. We’ll be pouring this dressing over salads and other roasted vegetables all winter…

1/2 cup avocado or good olive oil
1 tbsp good fresh curry powder (see note above)

3 tbsp apple cider vinegar
2 garlic cloves, minced or grated
1 tbsp good Dijon mustard

3 -4 small to medium beets, peeled, thinly sliced on mandoline
3-4 medium carrots, peeled, shaved into ribbons with a veg peeler or a spiralizer
Lemon juice to taste
Good salt to taste

Optional
1/3 to 1/2 cup toasted pistachios

Over medium heat in a small saucepan, bring the curry powder and you oil of choice to a simmer, then remove from heat and cool.

While the oil is cooling, we like to go ahead and prep the beets, place them in a medium bowl, sprinkle with generous pinch of salt and let them rest for 10-15 minutes (they soften slightly). When the time has passed, come back and prep the carrots and add to the bowl.

To make the dressing, combine the ACV, the prepped garlic, and the Dijon in your trusty blender, then stream in the curry oil (with the motor running of course) to make a smooth, thick emulsion. Taste for salt and adjust, then pour over the vegetables, tossing gently.

Season with a spritz of lemon juice, taste and adjust for lemon and salt one final time, and top with the toasted pistachios if using.

Enjoy.

the Older Bolder Life Salad Monday: Quick Cucumber, Mint, and Onion Salad

By

Now and then we like to throw together a quick salad for dinner or lunch; mostly on those days when my task list is long and time is short, and we’re hungry for some tasty, crunchy greens with a bright, interesting dressing.

This Quick Cucumber, Mint, and Onion Salad is one that we’ve been reaching for over and over again lately as we amble through a warmer than average fall season here in North Texas. With decent knife skills this one literally requires five minutes or less of hands-on prep time, is bright and colorful, and the mint adds a nifty flavor profile that’s a little out of the ordinary.

You can use any onion you have on hand; the salad is prettier with a red onion thinly sliced in (the last time I made it my only red onion had gone off, so a sweet white onion went in the salad in the pictures). Don’t have any Persian cucumbers at your market today? English cucumbers work great as well, and are pretty much available year round.

And play around with the vinegar; the recipe calls for unseasoned rice vinegar, though we’ve made it with a champagne vinegar we happened to have on hand and it was delicious as well.

6-7 Persian cucumbers, sliced thin OR
2 English hothouse cucumbers, sliced thin
1/2 small to medium (red) onion, thinly sliced into strips
1 and 1/2 tsp good salt, more to taste
1/4 unseasoned rice vinegar, though see note above
1/2 to 1 bunch of fresh mint leaves, torn if very large
Freshly ground black pepper to taste

Optional
1 tsp sugar of choice

Prep the cucumbers and onion, then combine gently in a mid-size bowl and toss gently with the salt. Let it rest for 20-30 minutes until the cucumbers begin to release some liquid; gently express as much liquid as you can from the cucumber and onion mixture, then transfer to a clean bowl.

Now toss the vegetables with the vinegar, pepper, and sugar if using, then the mint leaves; adjust for salt and pepper.

Enjoy.

the Older Bolder Life Salad Wednesday: Radish, Tomato, and Cucumber Cottage Cheese Salad

By

Despite astrological fall having arrived early the morning of the 23rd, it’s been hot as blazes around our neighborhood for yet another week. It’s been in the mid to high 70s at sunrise during my first workout at the park and pushing the high 90s (or hotter, dammit) every afternoon.

The roasting temperatures have us still reaching almost every day for our favorite salad recipes, and at the risk of engendering a few snickers and scoffs, I’ve even been pulling this Radish, Tomato, and Cucumber Cottage Cheese Salad out of the files lately, given how good the late summer tomatoes and pickling cucumbers are especially. (Snicker away, but good cottage cheese with a grind of fresh pepper, a healthy pinch of good salt, and a splash of a very good olive oil is mighty fine snack any time…).

This is one you can have on the table in about 30 minutes, and that includes some resting time for the sliced vegetables, and we’ve really come to appreciate the burst of acidity and the layers of flavor the vinegar brings mixed into the cottage cheese with the radishes and into the very simple vinaigrette dressing for the vegetable topping or “salad”.

Have some small-ish zucchini or yellow squash you want to throw in? By all means do it. Sub in any vinegar you wish, and my lovely wife even likes this with a handful of chopped green salad olives and julienned salami mixed in as well.

1 pound mixed small tomatoes, halved or quartered
3-4 small Kirby cucumbers, sliced into 1/4-inch thick rounds
4-5 green or spring onions, trimmed, whites and green separated, sliced thinly
1 and 1/2 + 1 tsp good kosher salt
1 medium bunch radishes (any kind), halved, thinly sliced or julienned

16-ounce container of full fat cottage cheese (at least 4% milk fat)
3-4 tbsp white wine, champagne, or rice vinegar, divided
2-3 tbsp good EVOO or avocado oil

Optional
2-4 tbsp chopped salad olives (or olive of choice)
1-2 ounces of thinly sliced salami

Combine the prepped tomatoes, sliced cucumbers, and sliced onion whites in a small bowl; sprinkle with 1 and 1/2 tsp of the salt, a few grinds of fresh pepper, and throw in the fridge for 30-40 minutes.

Prep the radishes, then stir into the cottage cheese along with 1-2 tbsp of the vinegar; season to taste with salt and pepper. Chill if not using immediately.

When ready to serve, drain any accumulated liquid from the salted vegetable mixture, and stir in 2 tbsp of oil and 2 additional tbsp of your vinegar of choice. Stir in the olives and chopped salami if using.

Spread the cottage cheese over a large platter or individual servings over plates, then spoon the vegetable mixture over in a thin layer, drizzle with more really good EVOO if you wish, and garnish with the sliced onion greens.

Enjoy.

the Older Bolder Life Salad Dressing Wednesday: Charred Scallion Dressing

By

Here’s a quick and easy Charred Scallion salad dressing that plays well either warm or chilled, and offers an added flavor boost from a quick char of the scallions greens (flavor impact – huge, effort required – almost nothing).

Our friend Chef Libby happened to mention this dressing in passing during a conversation a few weeks ago; she was actually talking about (with enthusiasm) how much fun they’ve been having in her catering kitchen roasting late season vegetables and serving them up with a variety of dressings, drizzles, and vinaigrettes, both for the flavor and to add a bit of flair and interest.

We’ve long been fans of the lowly scallion or green onion around our camp, and often find ourselves throwing a few on the grill regardless of what protein is sizzling away right beside them.

This dressing comes together in a just a few minutes and uses ingredients you’ll almost always have on hand in the kitchen.

I just served this over cauliflower florets we roasted under and alongside Friday’s slow roasted gojuchang chicken – wow was that tasty.

3 medium scallions (green onions)
7 tbsp EVOO or avocado oil (divided, see below)
2 tbsp freshly squeezed lemon juice
2 tbsp rice vinegar
1 tbsp good Dijon mustard
1 tbsp avocado or olive oil mayo (use this one)
Good salt and fresh ground pepper to taste

Trim and clean the scallions, then divide the white parts from the green. Finely chop the white sections and place in a small bowl.

Now finely chop the green sections, then heat 1 tbsp of your oil of choice in a small skillet (medium heat). Sauté the green pieces until lightly charred and crispy, add the chopped white pieces.

Now whisk in the lemon juice, rice vinegar, mustard, and mayo; season lightly with the salt and pepper. Gradually whisk in the remaining oil until a smooth emulsion forms; taste and season again for salt and pepper.

Dress that salad or drizzle over the veg of the day, and go to it.

Enjoy.

the Older Bolder Life Salad Wednesday: Grilled Sweet Potato, Onion, and Chile Salad

By

Since late May I’ve been personally pushing my fitness levels fairly hard; starting my fitness and health recovery journey a little over two years ago I never imagined I’d be sprinting and dialing in some pretty danged specific training to compete next spring in Masters track and field events. (I’ve been telling people lately that back then I was a 412 pound weakling; thankfully that’s now very nearly 200 pounds and lightyears of fitness ago…)

Having been in nutritional ketosis for more or less the past 16 months (probably 95% of the time or better) I have noted that my performance did begin to lag on my leanest carb intake days, prompting some experimentation with carb cycling and adjusting my carb targets on my hardest work days.

One of the ways we’ve done that is incorporate sweet potatoes into the rotation a bit more often. Back in our pre-primal/pre-paleo days we had several grilled potato salads we enjoyed, so that set me to playing with several recipes featuring grilled sweet potatoes.

This Grilled Sweet Potato, Onion, and Chile Salad is one that we keep coming back to again and again; we love the Asian-inspired flavor profile in the dressing, the sweetness of the grilled onions, and the herbal tones from the basil added to finish it off. This salad (or side dish if you prefer) is even damned pretty on the platter or plate too.

You can serve it warm just as it’s finished, at room temp, or chilled – my wife prefers it chilled, but it’s good any way you dish it up.

Approx. 2 pounds sweet potatoes, sliced cross-wise into 3/4-inch thick discs
1/3 cup kosher salt
1/4 cup EVOO or avocado oil
1 large or 2 smaller red onion(s)
3 garlic cloves, grated
2 cups basil leaves, torn if large
2 tbsp toasted sesame seeds

Dressing
2/3 cup rice vinegar (unseasoned)
3 red Fresno or jalapeño chiles, thinly sliced
3 tbsp EVOO or avocado oil
1-3 tbsp good fish sauce
1 tbsp honey (optional)

Cover the sliced sweet potatoes with water in a large sauce pan; add the salt and stir to combine. Bring to a healthy simmer, reduce heat to medium and simmer gently until the potato slices are just tender (use a fork or paring knife to check) – this will take 9-10 minutes pending how thick your slices are. Remove from the water and drain.

While the potatoes are cooling, whisk together the sauce ingredients, adjust for salt, and set aside (you’ll want to whisk again before pouring over the grilled potatoes).

Fire the grill (you only need a medium heat fire here).

Grate the garlic into a large bowl, stir in the 1/4 cup oil, and add the onions which you’ve cut into wedges (6-8 per onion) through the root end (keeps the wedges together on the grill). Toss the cooled potato slices and the onion wedges in the bowl, add a sprinkle of salt.

Now grill the onions and potato slices until well-marked, crispy, and a little charred (10-15 minutes pending your fire). Return to the large bowl (wipe out any excess oil in the bowl first), chopping into bite sized pieces first, toss with the dressing, then gently toss in the basil leaves and sesame seeds, adjusting for added salt one final time.

Can serve warm off the grill, room temp, or chilled – this one’s good any way you take it.

Enjoy.

the Older Bolder Life Salad Dressing Monday: Easy Home Italian Dressing

By

A couple of weeks ago a coaching client asked me if we had a recipe for an Italian salad dressing spice mix similar to “the one in the little box you buy at the grocery store”; she was of course referring to the Good Seasons mix that’s graced grocery store shelves, and many a kitchen, for decades.

While this iconic salad dressing (and oft-used marinade) is unquestionably an Americanized creation that has very little if anything to do with genuine Italian cuisine, I have to admit it’s herbal, salty, garlicky flavor, perked up with a blast of mouth-puckering acidity from the vinegar, sometimes just hits the spot. And in years past, when pressed for time setting up marinades for various meats headed for the grill, I must admit I’ve used it for seasoning in a pinch.

We’ve played with this spice mixture on and off for years; in response to the recent question above, I dug it out the files, dusted it off, refilled a few key spice ingredients so as to have the freshest possible spices on hand, and mixed up a few batches, tweaking along the way.

You’ll note this recipe is similar to a number you can found out there, though most don’t add the fruity heat of red pepper flakes. Most of the recipes for this mixture include a call for sugar; I don’t add it ours, though I might dribble in no more than a teaspoon of a good honey when shaking up a batch.

Finally, just about any vinegar you wish to use works here; our favorites are a good ACV or red wine vinegar. Same for the oils – I typically use a combination of a good EVOO and avocado oil. And it’s easy as pie to shake this one together in a pint jar with a tight fitting lid…

2 tbsp dried oregano
2 tbsp good salt
1 tbsp dried parsley
1 tbsp granulated garlic
1 tbsp onion powder
1 tsp dried basil
1 tsp fresh ground pepper
1/2 tsp dried thyme
1/4 tsp celery seed
Optional: 1-3 tsp crushed red pepper flakes
Optional: 1 tbsp sugar or sugar substitute of your choice

To Mix
2/3 cup oil of choice (EVOO or avocado for us)
1/3 cup vinegar (see note above)
2 tbsp of the dried spice mixture
2 tbsp water

Stir together the spice mixture; store tightly sealed in a cool, dry, dark place.

When ready to mix a batch of a dressing, combine 2 tbsp of the spice mixture with 2 tbsp of water and 1/3 cup of the vinegar of your choice; mix well. Whisk (or shake, see above) in the oil until well emulsified; the dressing will separate if it stands for too long, simply stir or shake well to recombine.

Enjoy.

The Older Bolder Life Salad Wednesday: Zucchini Ribbon Salad with Cashews and Ricotta Salata

By

It’s not zucchini week here on the Older Bolder Life, but I have to admit we’ve been enjoying the bounty of fresh zucchini coming in now in North Texas several days a week.

We’re still crunching through the latest batch of Quick Zucchini Dills I shared on Monday, and my lovely wife has been pestering me to grill up another recipe of this Grilled Summer Squash, Feta, and Pepper Salad from a few weeks back.

Here’s another fresh zucchini dish perfect for that handful of young, very tender, smaller zucchini you picked up at the farmer’s market and weren’t quite sure what do with – a Zucchini Ribbon Salad with Cashews and Ricotta Salata.

Of course don’t shave in that delicious cheese if you’re intolerant or hard-core, never venture off the trail Paleo, but you’ll be missing something here.

This happens to be another one of those recipes graced by a simple, tasty, and fresh vinaigrette-type dressing, and we think the red pepper flakes are essential to balancing out all the wonderful flavors here.

The mint is an almost surprising, and danged refreshing, flavor in the mix, as are the cashews (I’m sure other nuts will play, you’ll just need to experiment a bit.). And by the way, if you’re not familiar with ricotta salata, the saltier, aged, firmer-after-pressing version of fresh ricotta, you’re in for a treat…

3 small zucchini (roughly 1.5 pounds), trimmed, thinly sliced (see below)
1 cup mint leaves, torn
1/2 cup roasted, salted cashews
5-6 ounces ricotta salata, shaved into very thin slices

Dressing
1/4 cup EVOO or avocado oil
2-3 tbsp fresh squeezed lemon juice
1 tsp good Dijon mustard
1 tsp (or more) crushed red pepper flakes
Pinch of good salt

First whisk the dressing ingredients together and set aside.

Now thinly slice the zucchini lengthwise into wide, long ribbons; it’s a piece of cake with a vegetable peeler or a mandoline.

Place in a large bowl and coat with roughly 3/4 of the dressing, tossing gently so the ribbons don’t break. Now add the mint, cashews, and shavings of the ricotta salata you’ve shaved off with your vegetable peeler again. Again gently toss to combine, then drizzle with the remaining dressing.

Serve immediately, and enjoy.