Salad doesn’t have to be boring. In fact, this combination of sweet cooked apples, freshly made mustard-cider dressing and bright pomegranate seeds atop hearty, mixed kale is anything but! It’s the antidote to the winter blahs – when paired with a loaf of warm, crusty whole grain bread, this has all the makings of a perfect Saturday winter lunch if you ask me. 

Kale Salad with Roasted Apples and Pomegranate

Ingredients:
4 medium sized apples (Fiji or any in season), cored and cut into wedges
5 Tbs. olive oil
2 Tbs. apple cider vinegar
1 Tbs. brown sugar
2 tsp. Dijon mustard
½ bunch kale, stems removed and chopped (or baby kale)
½ bunch purple kale, stems removed and chopped  (or baby kale)
4 oz. mixed baby greens
¼ cup pomegranate seeds
Salt and pepper

Directions:
1. Preheat oven to 450.
2. In a bowl toss apples in 1 Tbs. olive oil and lay the apples out flat on an aluminum foil lined baking sheet. Bake for 15-20 minutes until soft and golden.
3. While apples cook, in a small bowl whisk together vinegar, brown sugar, and Dijon mustard. Once combined slowly add in remaining 4 Tbs. of olive oil whisking consistently.
4. In a large bowl toss the kale, baby greens, warm apples, and vinaigrette. Top with pomegranate seeds and serve.

Nutrition Facts
This recipe has 8 servings. Total Calories: 157, Total Fat: 7 grams, Protein: 3 grams, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrates: 22 grams, also includes Vitamin A, Vitamin C, Iron, and Calcium.

Continuing down the clean eating path this month, here’s a recipe chock full of simple ingredients that’s oh-so-satisfying. It has all the flavors of chicken parmesan, but by substituting spaghetti squash for pasta we keep it low carb and by baking (vs. frying) the chicken and omitting the mozzarella, we keep the fat in check! There’s a time and a place for the real deal, but I think you’ll find this clean version to be absolutely delicious.

Clean Eating “Chicken Parmesan”

Serves 6

Ingredients:

1 (3 lb.) spaghetti squash
1 ½ lb. chicken breast, boneless and skinless
1 Tbs. olive oil
1/2 sweet onion minced
2 garlic cloves, minced
2 (14.5 oz. can) no salt added diced tomatoes
½ cup slivered fresh basil
6 Tbs. shredded parmigiano reggiano
Salt and Pepper

Directions:

1. Preheat oven to 350 degrees F.
2. Cut squash in half lengthwise. Scoop out seeds and discard. Place squash halves, cut sides down, on a baking sheet coated with cooking spray. Bake for 1 hour or until tender. (Fifteen minutes into cooking time, add chicken to oven. See step 3.)
3. Season chicken breast with salt and pepper, then place in a 13×9 inch baking pan. Bake in oven, with the spaghetti squash for 30-45 minutes, or until fully cooked.
4. Heat oil in a saucepan over medium heat. Add onion and saute about 5 minutes till translucent. Add garlic, and cook for 30 seconds till fragrant. Add tomatoes and allow to simmer for 15 minutes or until thickened. Remove from heat and stir in 1/3 cup basil.
5. Cool squash at room temperature for 10 minutes or until cool enough to handle. Scrape inside of squash with a fork to remove spaghetti-like strands to measure about 5 cups.
6. Divide squash evenly among 6 plates; top each serving with 4 oz. of chicken breast, about 1/3 cup sauce, and 1 tablespoon of parmesan cheese. Top with remaining basil.

Nutrition Facts:  Total Calories per serving: 317, Total Fat: 8.5 grams, Protein: 38.8 grams, Carbohydrate: 19.2 g, Cholesterol: 98 mg, Sodium: 650 mg, also includes iron, calcium, and potassium.

This recipe comes to you from the files of a lovely lady and loyal blog reader whom I’ve known since I was born! A dear friend of my mother’s, and a sweet presence in my life for nearly forty years, Louise is a bundle of energy and the picture of health and vibrancy, even now well into her eighties. She wakes up early to swim, regularly cooks lunch for a cast of family, friends and neighbors, and generally makes the world a better place with her very presence.

I have so many fond memories of enjoying of the bounty of her garden, sharing in her Italian feasts, and indulging in her famous holiday cookies. This dear woman can  cook.

One half of a pair of lifelong best friends known by nearly everyone in town as “Day Day and Louise,” she holds a special place in my heart.

This delicious soup will hold a special place in yours – enjoy!

Farro and Kale Soup

Serves 6

Ingredients:

1 tablespoon olive oil
1 medium yellow onion, chopped
2 garlic cloves, finely chopped
1 cup farro
6 cups reduced-sodium chicken broth
2 cups peeled butternut squash cubes (1/2 inch)
1 (28-ounce) can Italian plum tomatoes with juice
1 (2-inch) piece Parmigiano cheese rind
1 teaspoon dried thyme or 1 tablespoon fresh thyme
1/2 teaspoon salt
2 cups coarsely chopped green kale
Grated Parmiagiano Reggiano cheese (optional)

Directions:

1.  Heat oil in a soup pot over medium heat.  Add onion and saute until softened 2-3 minutes.  Add garlic and saute 1 minute.  Add farro and stir to coat.  Add broth, squash, tomatoes, cheese rind, thyme and salt.  Bring to a boil, breaking up tomatoes with a wooden spoon.

2.  Reduce heat, partially cover and simmer until squash is tender and farro is cooked, about 30 minutes.  Stir in kale and simmer 2 minutes.  Discard cheese rind.  Ladle into bowls and sprinkle grated cheese on top.