A lot can happen in a year. Perhaps that’s why new year resolutions have such a stronghold on our culture. If you are looking to make 2019 the year you thrive in mind and body, feed yourself accordingly!
Whether you’re a longtime vegan or vegetarian in need of cleaning up your diet, or you’re a meat eater who is ready to embark on an entirely plant-based journey, dig into plant-based wellness author Stepfanie Romine’s vibrant and hearty salad recipes to support your goals.
Photo credit: Alexa Bonsey Photography
A trained journalist who parlayed a passion for health and wellness into a career over a decade ago, Stepfanie Romine is the co-author of The No Meat Athlete Cookbook, The SparkPeople Cookbook and The Spark Solution. Her first two solo books, Cooking with Healing Mushrooms and How to Go Meat-Free (available exclusively in the UK) published in 2018.
Vegan since 2010 (and meat-free since 2006), Stepfanie shares wellness tips and plant-based recipes at TheFlexibleKitchen.com. She is also a yoga instructor (E-RYT 200, RYT 500) and an ACE-certified health coach and fitness nutrition specialist.
Stepfanie lives at the edge of the North Carolina mountains with her husband, Sam, and their three rambunctious rescue cats.
Sea to Shore Salad
Gluten-free
This vibrant, rainbow-colored salad can stand alone as a meal, and it’s a feast for the eyes. Don’t let the number of ingredients and steps intimidate you; the process is quite simple, and the result is a hearty bowl that celebrates the bounty of nature, from sea to shore.
Serves 4 / 1 hour to prepare and cook
Ingredients
For the dressing
- 1 carrot, peeled and roughly chopped
- 2 tablespoons white or chickpea miso
- 1 teaspoon fresh ginger
- ¼ cup tahini
- 1 teaspoon tamari
- 1 clove garlic
For the salad
- 1 teaspoon safflower or sesame oil (or 1 tablespoon vegetable broth)
- 1 cup sliced shiitakes (caps only)
- 1 teaspoon toasted sesame oil (or 1 teaspoon tahini mixed with 1 tablespoon water)
- ½ teaspoon tamari
- Pinch crushed red pepper
- ¼ cup rice vinegar
- 2 tablespoons mirin
- 1 tablespoon tamari
- 4 cups shredded purple cabbage
- 1 bunch kale, leaves only, chopped
- 1 cup mixed seaweed, soaked in water for at least 30 minutes
- 1 cup quinoa
- 1 teaspoon ground turmeric
- 1 teaspoon fresh ginger
- ¼ teaspoon black pepper
- 1 cup sliced or shredded daikon
- 4 scallions, greens and whites, sliced
- 1 large carrot, peeled and shredded
- 1 cup mixed sprouts
- ¼ cup chopped cilantro
- 1 avocado, sliced or diced
- 4 teaspoons toasted sesame seeds
Instructions
Prepare the dressing: Blend the carrot, miso, ginger, tahini, tamari and garlic together with ½ cup water in a blender or mini food processor. Once smooth, transfer to a jar and set aside. (Can be made up to one day in advance.)
Prepare the mushrooms: Heat the oil (if using) in small skillet set over medium heat. Add the shiitakes and cook, stirring often, for five minutes, until they soften and darken, adding the broth (if using) as needed. Stir in the sesame oil (or tahini mixture), tamari and red pepper. Remove from heat and set aside.
Prepare the salads: Combine the rice vinegar, mirin and tamari in a small bowl.
Place the cabbage and kale in a large bowl, and add half the vinegar mixture. Massage until shiny and slightly softened. Set aside.
Drain the sea vegetables, then toss with the remaining dressing. Set aside.
Prepare the quinoa according to package directions, adding the turmeric, ginger and black pepper. Once cooked, set aside.
To assemble the salads, divide the cabbage and kale, quinoa, sea vegetables and mushrooms among four bowls. I like to make decorative piles of each ingredient. Divide the daikon, scallions, carrots, sprouts, cilantro and avocado among the bowls. Serve with the dressing and garnish with the sesame seeds.
Adapted from Cooking With Healing Mushrooms: 150 Delicious Adaptogen-Rich Recipes that Boost Immunity, Reduce Inflammation and Promote Whole Body Health (Ulysses Press, July 2018) by Stepfanie Romine.
Italian Celery Mushroom Salad
Gluten-free
The classic Italian version of this salad uses raw mushrooms. In addition to committing one of my cardinal sins of mushrooms (never eat them raw), there wasn’t enough textural contrast for my liking. Sauteing the mushrooms then adding them to a lightly dressed salad of cool, crisp celery and parsley creates a more pleasurable final dish. If you prefer, you can omit the oil.
Serves 4-6 / 30 minutes to prep and cook
Ingredients
For the dressing:
- 1 tablespoon white wine vinegar
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- 2 tablespoons olive oil (or 2 tablespoons aquafaba)
- 1 bunch celery, including the leaves and small stalks, thinly sliced
- ¼ cup flat-leaf parsley leaves, roughly chopped
For the mushrooms:
- 1 tablespoon olive oil (or 1 tablespoon broth)
- 2 cups sliced tender mushrooms
- 2 cloves garlic, minced
Instructions
Prepare the dressing by whisking together all the ingredients in a medium bowl. Add the celery and parsley, and toss to combine. Refrigerate while you prepare the mushrooms.
Place a medium skillet over medium heat. Add the olive oil (if using), then the mushrooms and garlic. Season with salt and pepper, and cook for 10 minutes, stirring occasionally. Add the broth (if using) if the mushrooms start to stick.
Either toss the hot mushrooms with the celery salad and serve immediately, or let cool completely, then toss with the rest of the salad.
Adapted from Cooking With Healing Mushrooms: 150 Delicious Adaptogen-Rich Recipes that Boost Immunity, Reduce Inflammation and Promote Whole Body Health (Ulysses Press, July 2018) by Stepfanie Romine.
