I know it's been a good holiday when I'm actually getting sick of pumpkin pie!
As I wrote about in my latest Table to Soul email, I've decided to "go healthy" until Christmas and gently give my body a detox with whole, nutrient-dense foods. So it's out with the sugary desserts and cheesy appetizers - and in with the veggies, micro greens, and hearty-yet-healthy meals... for the next few weeks, at least.
Speaking of microgreens: have you heard of them?!
Microgreens are the seedlings of edible herbs and vegetables, harvested less than 14 days after germination. They’re tiny, delicate, leafy greens that can be added to a salad or served as garnish in a main dish, and they are packed with nutrients. In fact, according to WebMD, “microgreens contain up to 40 times higher levels of vital nutrients than their mature counterparts.” In other words: broccoli microgreens contain up to 40 times higher levels of the vitamins and nutrients you’d get from a piece of regular broccoli. I don’t throw microgreens on every salad, but I do eat them when I’m especially interested in detoxing with whole foods!
Want to get some? I usually buy microgreens from the produce area in WholeFoods, but you can also buy them at Trader Joes, New Seasons, and even Wal-Mart! If you’re really a go-getter, you can even order microgreen kits to grow your own at home.
This recipe serves four.
What You’ll Need:
For the Salad:
- 4 cups of fresh curly kale
- 1 cup fresh micro greens (any kind will work, but I used broccoli micro greens here)
- 2 baseball sized red beets
- 2 organic chicken breasts, boneless and skinless
- ½ tsp. garlic powder
- salt and pepper to season
- 1 Tbsp. EVOO (“Extra Virgin Olive Oil”)
- 1 apple, peeled, cored, and chopped
For the Apple Cider Vinaigrette:
- 1 clove garlic
- 1 tablespoon Dijon mustard
- ¼ cup apple cider vinegar
- 2 tbsp. fresh lemon juice
- 2 tbsp. honey
- ¼ cup extra virgin olive oil or avocado oil
- Salt and pepper
- ¼ cup fresh rosemary, only leaves (no stems)
1. Preheat the oven to 400-degrees F.
2. To bake chicken breasts, spray a baking dish with nonstick spray. Drizzle EVOO on both sides of chicken breast(s). Sprinkle with salt, pepper, and garlic powder. Place chicken in the dish and bake uncovered for 30-35 minutes, or until juice of chicken is no longer pink when the thickest piece is cut. While chicken is baking, prepare the rest of the salad.
3. Start with the vinaigrette: combine Dijon mustard, vinegar, lemon juice, honey, and oil in a blender and pulse for 30 seconds. Add in one minced garlic clove, salt and pepper, and rosemary leaves and pulse for another 30 seconds. Set aside to allow flavors to immerse.
4. Wash, rinse, and pat dry curly kale. If using fresh kale on the stem, chop into small pieces and add to a large bowl.
5. Gently wash, rinse, and pat dry microgreens and add to the bowl with kale.
6. Wash and peel red beets. Then, using a cheese grater, grate beets and add to the salad bowl.
7. When chicken is finished baking, allow cooling for 10 minutes. Then, chop and toss into the salad.
8. Drizzle vinaigrette over salad and enjoy!