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"Do not bite at the bait of pleasure, 'til you know there is no hook beneath it."
~ Thomas Jefferson |
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This month Fork in the Road is introducing a new service. Each day we'll post a helpful tip or pick-me-up (a "fork lift," so to speak!) on our Facebook page. Please, like the page and check back everyday...we'd really love your feedback! Contact us at info@fork-road.com. ( To Sheree's private clients: don't worry, you'll still get your daily tips in your mailbox too. This is a bonus!) |
| Sheree's Sensational Seasonal Salads |
 While the salad days of summer are undeniably behind us, there's still plenty of ways to make sensational salads all year 'round. Winter salads are a perfect excuse to use all the fabulous radishes, kohlrabi, carrots, beets and other sweet vegetables available this season at the farmers market. Want your dish to feel more substantial? Try adding some crunch with things like nuts, slices of radish, pieces of fennel, rounds of carrots  anything that will work your teeth and jaws a little bit. Round out your creation by adding winter fruits such as pears, oranges, kumquats or dates. And for the finale? Dried fruit like raisins, cranberries, or blueberries add texture and a welcome bit of sweetness.
The foundation for many salad recipes is the green component. Usually we think of lettuce, but there is a world of other greens to explore, especially when you want a salad with a little more substance. Consider these:
CabbageThink beyond coleslaw and sauerkraut for this tried and true winter veggie. Different colored cabbage adds beauty and variety to your salads, as well as sweetness and a crispy texture.
Chard
A relative of spinach, chard has a thick middle rib that comes in a rainbow of colors like green, white, red, pink, and yellow. Select young, smaller leaves for salads. The more mature stalks are better suited to cooking.
KaleA tough vegetable that grows well in the cold, kale has a strong taste and a somewhat rigid texture, but with a little bit of massaging* it can make a really satisfying salad green. There are quite a few varieties, from the most common curly green to the spotty dinosaur (also called lacinato) and some beautiful purple kales. Just like apples, each is slightly different, experiment with them all.
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*Massaging makes raw kale edible and it's easy!
First, remove the stems. Wash and cut the kale into small pieces and place in bowl.
Add a tablespoon of unrefined salt and start to massage the kale until it wilts. You'll
notice a visible change as you do this; the leaves will darken, shrink in size and take
on a cooked texture. Rinse and spin dry the kale and continue on with your preparation.
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As great as winter lettuces are, some of the best possible winter salads don't involve greens of any sort. Look for recipes for such classics as citrus and winter vegetable salads, celery root salads, hearty slaws or find recipes that use grains and legumes, such as wheat berries and lentils, to provide bulk. If you're observing a raw food eating style, many conventional recipes can be adapted by sprouting rather than cooking these live-food ingredients.
You can dress 'em up
A big factor in how well your salad turns out lies in how you season or dress it. Making a vinaigrette from scratch is probably the easiest and healthiest option, and you can customize your recipe to make your own "house" dressing. Packaged or bottled vinaigrette in addition to being expensive will often contain additives like MSG, as well as unnecessary amounts of sugar. Following is a simple vinaigrette that is quick and easy to make.
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BASIC VINAIGRETTE
Yield: 1 1/2 cups
Equipment
Blender
INGREDIENTS
1 cup extra virgin olive oil
1/2 cup apple cider vinegar
3 tablespoons dijon mustard
3 tablespoons honey
3 tablespoons fresh thyme
2 tablespoons shallots, minced
2 teaspoons garlic, minced
Unrefined salt and pepper to taste
In a blender, add all ingredients except oil, salt, and pepper, and pulse until incorporated. Switch blender to low speed, and slowly pour the oil
in a steady stream while the vinaigrette starts to come together and the color lightens. Season with salt and pepper. Store in refrigerator in a sealed glass container for several weeks.
VINAIGRETTE VARIATIONS
The basic vinaigrette is a great base for other dressing ideas. The star ingredients are the mustard, honey, which act as a sort of binder at the same time they balance out the acidity of the vinegar. The actual vinegar can be changed, depending on your tastes and preferences. Consider rice wine, coconut, balsamic and other vinegars. Just be sure and buy top-notch quality vinegar and select an organic, cold-pressed good olive oil. Don't use oil that is more than a few months old.
CINNAMON VINAIGRETTE
Prepare as basic vinegar but omit garlic, and add three tablespoons of good quality ground cinnamon.
CURRY VINAIGRETTE
Add three tablespoons of your favorite curry to the basic vinaigrette, along with the juice of a fresh lime.
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| Calendar | We are continually adding new classes, workshops and talks to the schedule. Go to our website calendar for the latest additions and more details. A gift certificate to a Fork in the Road class (or a paid, personalized 6-month program) is a thoughtful gift!
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There are still a few seats left for:
Dry It, You'll Like It: Dehydrating 101
Saturday, September 29, 9:30 a.m. - 12 p.m.
Bolton & Hay 2701 Delaware Avenue, Des Moines
A demonstration class where we cover a variety of dishes. We'll also go over how to buy and use equipment, where to find ingredients and how to store your dehydrated food for maximum shelf life.
To Register: meetup.com/RawFoodDSM $65
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OCTOBER Living Gluten-Free Monday, October 1, 6:00-8:00 p.m. West Des Moines Community Education Learn to make delicious, quick and easy sugar-free, dairy-free, gluten-free delights! To Register: (515) 633-5007 $29
Bliss in the Blender Monday, October 15, 6:00-8:00 p.m. West Des Moines Community Education Is your blender wasting away in the back of your cupboard? Only use it to mix adult beverages? From refreshing smoothies to creamy, savory soups your blender can render concoctions that will help you do more than just hang on-they'll help you feel great and even lose weight. To Register: (515) 633-5007 $29
NOVEMBER Healthier Holiday Desserts Monday, November 5, 6:00-8:00 p.m. West Des Moines Community Education
It starts around Halloween, and for some of us it'll continue through Valentine's Day-it's sugar extravaganza time! We know that all those refined sweets and baked goods aren't good for us, but they are so darn tasty! Don't fret, the instructor for this class is a chef and a holistic health counselor...she has a solution and she promises your sweet tooth won't be left wanting. All recipes are gluten and dairy-free.
To Register: (515) 633-5007 $29 |
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Recipe
| ASIAN SLAW WITH PEANUT SAUCE 
Yield: 4 servings
INGREDIENTS
3 tablespoons rice wine vinegar
3 tablespoons olive oil
3 tablespoons almond or jungle peanut butter
2 tablespoons soy sauce
2 tablespoons honey or other sweetener
1 tablespoon minced fresh ginger root
1 tablespoon minced garlic
1 teaspoon toasted sesame oil, optional
2 cups thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 cup shredded napa cabbage
1 red bell peppers, thinly sliced
1 carrot, julienned
3 green onions, chopped
1/4 cup chopped fresh cilantro
1/4 cup jungle peanuts or cashews, for garnish
In a medium bowl, whisk together the rice vinegar, oil, almond butter, soy sauce, honey, ginger, garlic and optional sesame oil. In a large bowl, mix the green cabbage, red cabbage, napa cabbage, red bell peppers, carrots, green onions, and cilantro. Toss with the liquid mixture and garnish with optional nuts just before serving.
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 Sheree Clark is a holistic health and nutrition counselor. Through her private practice called Fork in the Road, Sheree helps empower individuals, families and corporate groups to get the most out of life by improving their health. She offers lectures, classes, hands-on workshops, coaching and consultations in Iowa and nationwide. She is a graduate of Living Light Culinary Institute and the Institute for Integrative Nutrition. An inspiring author, presenter, teacher, motivator and raw vegan chef, Sheree has written and presented on topics ranging from raw food 101 to overcoming career burnout.
Find Sheree online
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