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Salad

Frugal Sardine Salad with Artichoke Hearts and a Creamy Lemon Shallot Dressing (Gluten and Dairy-Free)

May 20, 2014 by April Swiger 4 Comments

frugal sardine salad with artichoke hearts and a creamy lemon shallot dressing

By April Swiger, Contributing Writer

Fresh greens, savory sardines, and artichoke hearts are dressed with a vibrant homemade dressing for a nutritious and delicious meal.

Simple meals packed full of nourishment is the foundation I build my weekly menu on. This includes regularly eating seafood (specifically fish that is high in nutrients, sustainable, and low in toxins), but can be tough to do on a tight budget. It wasn’t until recently (with much fear and trepidation) that I cracked open my very first can of sardines. I was pleasantly surprised at the milder-than-expected scent, and buttery, flaky texture. I knew this frugal fish, packed full of necessary omega 3’s, would begin to make a regular appearance in my kitchen.

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Kimi recently wrote about finding seafood untouched by radiation from Fukushima, and the information she shared about sardines had me sold. It has always been a struggle for me to figure out how to afford quality seafood. Imagine my excitement when I learned that Costco sells a pack of five BPA-free cans of wild-caught sustainably harvested sardines for less than $9! The brand I bought is boneless, skinless, soaked in olive oil, and mild to the taste. Kimi has also outlined a number of additional brands and types of sardines that she enjoys. I’m eager to try the smoked one. sometime soon!

Sardine salad with artichoke hearts and a creamy lemon shallot dressing 2

As I began brainstorming how to incorporate sardines into our meals, I considered the beautiful weather we have been experiencing lately. Spring is in full swing here in Connecticut, and hearty soups and stews have finally given way to a variety of seasonal salads. When the days get longer, and we’re busy enjoying the outdoors, a nourishing salad with little to no preparation becomes a staple for us. This frugal sardine salad has only a few ingredients and can be easily adapted with other vegetables you have on hand. I love the addition of artichoke hearts and a handful of local radishes to add crunch and beautiful color.

One of the most frugal (and healthy) practices I’ve adapted over the last few years is making my own salad dressing. It’s so easy to do! With a base of extra virgin olive oil, and some vinegar or lemon juice, you can make a unique dressing to suit any dish. For me, I love sardines mixed with citrus. Whether it’s on pasta, or a bed of greens, lemon juice pairs well with this little fish. The addition of a spicy brown or dijon mustard, and raw honey, allows this dressing to thicken up nicely.

If you’re like me and desire to add more fish into your diet, consider trying sardines. You may be surprised at how much you enjoy them! Kimi has graciously written about eating seafood on a budget and offers six tips for doing so.

Here are some other recipes you may enjoy:

  • Sardine Salad with Toast
  • Sriracha Lime Salmon One Pot Meal (with seafood FAQs)
  • Fresh Herb and Clam Sauce over Pasta
  • Creamy Balsamic Vinaigrette and 7 Nourishing Salad Dressings

Frugal Sardine Salad with Artichoke Hearts and a Creamy Lemon Shallot Dressing (Gluten and Dairy-Free)
 
Author:
April Swiger
Recipe type: Salad
Print
 
This salad is a quick to prepare and full of nutrients! It can be easily adapted for any vegetables you have on hand. Pair it with a piece of crusty sourdough bread and butter if you desire. This recipe makes two large salads with dressing to spare.
Ingredients
  • FOR THE DRESSING (makes 1 cup):
  • ½ cup of olive oil
  • ¼ cup fresh lemon juice
  • 2 tsp - 1 Tbls raw honey
  • 1 large shallot, chopped
  • 1 clove of garlic, chopped
  • 1 Tbls spicy brown, or dijon, mustard
  • ½ tsp sea salt
  • FOR THE SALAD:
  • 1 can of sardines (I used boneless, skinless in olive oil but I imagine that sardines in water or even smoked would be delicious as well!)
  • 3 radishes, chopped
  • 3-4 whole cooked artichoke hearts, cut into quarters (fresh, frozen or marinated in a jar is ok)
  • About 4-6 cups of chopped romaine lettuce
Instructions
  1. Put all the salad dressing ingredients into a glass measuring cup or a large mason jar. If you have a hand blender, gently pulse the mixture together until it is a creamy consistency. If you don't have a hand blender, you can use a stand blender just as easily.
  2. Assemble your salad. On a bed of chopped romaine lettuce sprinkle your radish pieces and artichoke hearts.
  3. Open your tin of sardines, and use a fork to break apart the fish onto your salad.
  4. Top with the lemon shallot dressing.
3.2.2499

 

Filed Under: Dairy Free, Gluten Free, Nourishing Frugal Recipes, Nutrient Dense Foods, Salads

Cold Thai Noodle and Vegetable Salad (gluten, grain, and dairy free)

July 17, 2013 by Jessica Espinoza 10 Comments

Crispy vegetables and thin, crunchy kelp noodles, topped with a nutty lime dressing with an Asian flair. This salad works perfectly as a side dish for any meal, no matter the season. Make it a complete meal and serve it with chopped chicken or fish. This twist on a classic Thai noodle salad with peanut dressing gives you a real food, allergen-free dish that is sure to please.

One of my favorite dishes when dining out at Thai restaurants were their noodle salads with the creamy peanut dressing. Since going gluten, grain, and legume free, I have have longed for something to soothe that craving. This salad hits the spot, and dare I say, it’s much tastier than any takeout dish. As with all salads, you can customize the vegetables to fit whatever you have on hand, or what is in season. I make this salad year round and pair it with chicken, fish, and even beef. The kelp noodles are a wonderful pasta substitute for those avoiding grains and their neutral taste allows them to soak up whatever flavoring they are surrounded by. Kimi recently did a review of grain-free noodles and I was excited to see kelp noodles included in her post! I love them!

My original recipe for this salad called for thin strips of red bell pepper for the salad, and a dash of cayenne pepper in the dressing. Since going nightshade free, I have had to leave those two ingredients out, but if you can tolerate nightshades, feel free to add them back in. I’ll list them in the ingredient list as optional items. Lemon juice will work in a pinch, but there is something about the fresh lime juice that really makes this salad pop. If you love cilantro as much as I do, you may find that doubling or tripling the cilantro makes the salad even better. But, I’ll leave that up to you, since not everyone is the cilantro fanatic that I am!

Cold Thai Noodle and Vegetable Salad (gluten, grain, and dairy free)
 
Author:
Jessica
Recipe type: Salad
Cuisine: Thai
Serves: 4
Print
 
This crispy, crunchy Thai noodle salad makes the perfect side dish to any meal, no matter the season. Mix it up a bit and use whatever vegetables you have in season!
Ingredients
  • Salad
  • 1 package of kelp noodles (12 ounces)
  • 1 cup thinly sliced cucumbers
  • 1 cup thinly sliced red cabbage
  • 1 cup thinly sliced carrots
  • 1 cup thinly sliced red bell pepper (optional)
  • ¼ cup thinly sliced red onions
  • ¼ cup chopped scallions
  • ¼ cup chopped cilantro
  • Dressing
  • ¼ cup sunbutter
  • ⅛ cup coconut aminos
  • ⅛ cup lime juice
  • ¼ tsp. ground ginger (dried)
  • 2-3 tbsp. coconut milk
  • ⅛ tsp. cayenne pepper (optional)
Instructions
  1. In a small bowl, mix together all of the dressing ingredients until smooth and creamy. Set aside.
  2. Rinse your kelp noodles and let them drain in a colander to get rid of excess water.
  3. Prepare all of your veggies and place in a large bowl.
  4. Once the noodles have finished draining, place them in the bowl with the sliced veggies.
  5. Pour the dressing over the salad and toss until everything is coated with the dressing.
  6. Let the salad chill in the fridge for an hour or two before serving to give the flavors time to develop. This salad also holds up well, so you could make it in advance if needed.
  7. Serve as a side, or make it a complete meal and serve with a protein of your choice. Garnish with extra chopped cilantro and a fresh squeeze of lime juice if desired.
3.2.1753

Hi! My name is Jessica and I am a real food nut, avid reader and researcher, blossoming yogi, and animal lover. I have had a life-long passion for food and being in the kitchen is where I am the happiest and most comfortable. I began helping my mother cook and bake around the age of three and I’ve been in the kitchen ever since. I ended up working in a restaurant in my hometown for almost a decade, working in every position there and finally becoming the lead chef. My main mission in life is to provide real food recipes that are simple, yet delicious, as well as show how eating healthy doesn’t have to be complicated or expensive. I love to show people how making even small changes in their diet and food selections can make a huge difference in their lives. Along the way, I’ll share stories of my own real food and health journeys, as well as ideas for how to live a healthier, more natural life. I’d love it if you’d stop by and visit me at my blog, Delicious Obsessions.

Filed Under: Gluten Free, Salads, Sides, Vegan, Vegetarian

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The information you find here at The Nourishing Gourmet is meant to help you become a better cook! This site is primarily for sharing family friendly recipes. It's not meant to give medical advice or to make any health claims on the prevention or curing of diseases.This site is only for informational and educational purposes. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. Also, any links to sponsors or affiliates (including Amazon) may give me a percentage of the sale or a pay per click. Thank you for supporting this site.

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