Such a pretty addition to a gourmet salad, lovely, lacy frisee lettuce is more than just a pretty face! Frisee (pronounced free-zay) is rich in fiber, vitamins A, B, C, and E.
Ever wonder why there are so few of those frizzy leaves of pale green that you see in salad mixes? Well, it’s because frisee lettuce is a very laborious green that is quite expensive to produce commercially. You’ll rarely see it as a sole salad ingredient for that reason. Also, the flavor of frisee is quite strong and rather bitter as far as greens go, so a tiny bit can go quite a long way – you might not want to eat an entire raw salad made with frisee.
Sauteeing or wilting your frisee will help to take some of the bitter taste out of this pretty vegetable. Try it wilted and topped with goat cheese and toasted walnuts or topped with bacon and a poached egg for a grain-free eggs benedict! Wilted frisee is also lovely served with red meat. Remember to always tear frisee into pieces rather than using a knife.
Now that I have you dreaming up a salad for dinner, it’s time for Your Trick!
Limp frisee can be revived by sticking it into lukewarm water followed by a plunge into ice water. You’ll literally shock it back to life.
Tight packaging will cause your frisee to rot in the fridge. Give it some breathing room and use it within a couple of days of purchase.
And your Recipe:
Mandarin Orange Teriyaki Chicken Salad
In a large zipper-topped plastic bag, combine chicken and teriyaki sauce; seal bag and turn to coat; refrigerate for 1 to 2 hours.
Drain and discard marinade.
Coat a large non-stick skillet with cooking spray; add chicken; cook and stir for 5 to 7 minutes or until no longer pink; transfer to a bowl; cover and refrigerate until chilled.
In a large bowl, combine salad greens, frisee, chicken, oranges, carrot, almonds and green onion.
In a jar with a tight-fitting lid, combine remaining ingredients; shake well and drizzle over the salad; toss gently to coat.
NUTRITION per serving: 299 Calories; 13g Fat; 25g Protein; 22g Carbohydrate; 5g Dietary Fiber; 49mg Cholesterol; 1066mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 Vegetable; 1/2 Fruit; 2 Fat. Points: 6
Interested in MORE Scrumptious Salads?
A Shout-Out to Sprouts!
Is there anything more nutritionally dense than a sprout? I don’t think so…and that’s why I want you to have this primer to learn how to make them yourself at home.
When you take seeds and soak them in water, they will start to germinate, grow a plant, and that first step in the process creates a sprout. Sprouts consist of the seed base, a stem, and finally the beginning of a leaf structure.
Since seeds contain a lot of energy and germination-fueling food to create a new plant, they are rich in nutrients and a wonderful food source. Also, since they are germinated in water and not in soil, they can easily be eaten whole, though you still want to rinse them under running water. When eaten raw, you can benefit from all of their vitality, including water-soluble vitamins and enzymes that may otherwise be lost if they are cooked.
Cruciferous vegetables are an amazing group of plants that include broccoli, cauliflower, cabbage, watercress, bok choy, radish, and wasabi, among others. They contain phytochemicals, which produce mycotoxins to protect themselves when the plant feels it is being attacked, like when we eat them. In the case of broccoli, there is a chemical called glucoraphanin that sits in the plant, along with an enzyme called myrosinase.
When the plant is attacked, or in our case, eaten, it combines the two and creates something called sulforaphane. At that point, our bodies react to those toxins through an amazing process called hormesis, an immune response that releases very potent antioxidants that are naturally produced and stored in our bodies.
Sprouts contain around 100X the glucoraphanin of mature broccoli, so with sprouts you get a lot of nutritional bang for your buck, they are easily grown, taste unique, and are a wonderful superfood.
What are some of the benefits of sulforaphane?
Easy Way to Sprout:
- Put 1 ½ to 2 tablespoons of seeds in a quart mason jar and add a few cups of water, then place in a dark space for at least 6-8 hours. Use a large mouth jar and cap it off with a screened cap, not a sealed cover. The seeds need air as they sprout. If you don’t have the screened screw-on caps you can use a rubber band with cheesecloth or a piece of window screening, but Amazon has a variety of screened caps.
- For the next 4 days, you need to rinse the seeds at least 1-2 times a day. Drain them completely and return to the dark, usually storing the jar tilted upside down (at a 45-degree angle) to keep any water drained. They need to be in a humid environment, but not damp. Shake the seeds around so they are not clumped together and have space to breathe around the jar. Around day 2 or 3 you should see the seeds breaking open and growing small tails. Continue with the rinse and well-drained process.
- On day 4 or 5 you can rinse and leave them in indirect sunlight so they can start turning from yellow to green. You should see leaves starting to form and the sunlight will activate the chlorophyll forming process.
- On day 5 you can rinse again and place in a well-lit area.
- When you are ready to harvest, place the sprouts in a large bowl, and fill it with water, rinsing them thoroughly to separate the seed husks from the sprouts. Some will float to be skimmed off and others will settle at the bottom, so do this rinsing process 2 or 3 times. The sprouts can then be bagged and refrigerated for up to 5 days when they will then be losing a significant amount of their nutrients and need to be thrown away. Otherwise, you can bag and freeze them for future use.
Another method is to use sprouting trays–this is what I use.
They are basically circular and stackable trays with slots to drain the water while holding the seeds, a portion of them in each tray. Water them at least twice a day for 4 days. On day 5 you should have some pretty good growth and then rinse them out in a bowl as before to separate out the hulls. Sprouting trays are easily found in stores or on Amazon and probably have their own directions for use.
The flavor of the sprouts can be a bit spicy for some but have a wonderful flavor on their own for many. Eat them fresh in salads or on sandwiches instead of lettuce, or you can also freeze them and they will retain all their nutrients if you won’t be eating them within 3-4 days. Add them in your smoothie for a wonderful nutrient boost, but do not make your smoothie with milk! Cow milk contains casein which binds with the sulforaphane and hinders the absorption of that vital nutrient.
Use almond milk, coconut milk or water and enjoy!
Looking for a way to kick up the health factor in your smoothies? Consider one of our Perfect Paleo Protein Kits.
I’m sure you’ve seen the ubiquitous bean sprout in your grocery store since you were a child. And maybe some alfalfa sprouts. But there’s more to sprouts than what is in your grocery store. There’s radish sprouts, clover sprouts, broccoli sprouts—just to name a few.
These wonderful sprouts are all full phytochemicals, massive nutrients and a nice amount of protein too. The best part is they’re easy and cheap to grow yourself!
Here’s today’s TRICK:
Add sprouts to a variety of foods—in your salads and sandwiches to be sure, but don’t forget to throw in a handful for extra nutrition in your smoothie, soups and even stews! You can add sprouts to about anything.
Here’s a TIP:
Sprouts are fabulously easy to grow, you don’t need special equipment and they grow year round. Here’s how:
Use wide mouth glass canning jars, available at many hardware stores. You will need screen lids; either cut pieces of different (plastic) mesh screens, or buy some of the special plastic screen lids designed for sprouting (usually available in health food stores or even hardware stores).
Sprouting is easy: just put the seed in a jar, add the soak water and put the lid on. When the soak is over, invert jar and drain the water, then rinse again. Prop the jar up at a 45 degree angle so the water will drain (or your seeds will continue to soak).
Keep your seeds out of direct sunlight. Rinse seed in the jar 2-3 times per day until ready, always keeping it angled for drainage.
And here’s your RECIPE:
Put together and eat. How's that for cinchy instructions?
For gooooood eatin', slice onions up and saute till brown.
When they're still working on their tans, add a little barbecue sauce and add that to your yumwich.
Per serving: 279 Calories; 13g Fat; 9g Protein; 36g Carbohydrate; 7g Dietary Fiber; 8mg Cholesterol; 410mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable; 2 1/2 Fat.
Looking for more healthy recipes? Check out our Dinner Answers program today!