citrus kale salad with orange maple salmon (gf)

Harissa Roasted Carrots & Quinoa

‘Twas the day before Friday, when all through the city the people were chipper, one could even say zippy!

They say at their desks, productivity abounding, in hopes that weekend joy would soon be surrounding. 

Their lunches were nestled snug in tubberware, while at visions of pinterest meal prep they did stare. 

When out of the blew there arose such a clatter!

Katie’s here to announce that sauces matter!

When you need a quick meal to be ready in a flash, pop open some Haven’s sauce and cook with a dash!

When you use up all your mental energy writing a random food poem, what’s actually left for the body of a blog post?

How about some pretty pictures while I tell you how fabulously delish and easy this recipe is.

Let’s start with the quinoa base.

The number one thing I want you all to remember when making quinoa: TOAST IT!

This will turn a bland, blah grain into a nutty delicious goodness.

Especially when you add garlic? Woot woot yay.

So cook up some quinoa, add some Haven’s Kitchen Zippy Harissa, and some spinach as well.

Cause greens are always good.

Hold up.

Before we move on to the carrots, let’s spend a second on the sauce I’m obsessed with for this: Haven Kitchen’s Zippy Chili Harissa.

Not only does it check all the boxes: vegan. gf, non-gmo, local…

It’s freaking delicious!

I love my spice cabinet, and seasoning things is super fun.

But an easy button I can count on?

Yes please.

So for this recipe, I rely on the zip zip tang from Haven’s Kitchen.

Just toss the carrots in the sauce and roast.

Boom. Done.

Add them to your quinoa and you’re ready to go.

Simple. Easy. Win.

Enjoy!

Harissa Roasted Carrots & Quinoa

Toasted gralicy quinoa and roasted carrots kicked up a notch with Haven’s Kitchen Zippy Chili Harissa sauce! Perfect for an easy side dish and meal prep.

Ingredients

  • 1 lb carrots
  • 1/4 cup Harissa Sauce
  • 1/2 tbsp olive oil
  • 4 garlic cloves
  • 3/4 cup quinoa
  • 1 1/2 cup water
  • 3 cups spinach
  • salt & pepper to taste

Instructions

  • Preheat the oven to 425 degrees.
  • Slice the carrots, then coat 1/4 cup of the sauce.
  • Roast for 20 minutes.
  • Heat the oil over medium high heat.
  • Add the quinoa and garlic. Toast for 5 minutes.
  • Pour the water into the quinoa pan, bring to a boil, then reduce the heat.
  • Cook the quinoa (covered) for about 15 minutes).
  • Remove from the heat and stir in the spinach, salt, pepper, and some extra sauce.
  • Serve the carrots on top of the quinoa with an extra drizzle of harissa.

Citrus Kale Salad with Orange Maple Salmon

Last Friday, I had the opportunity to cater a corporate event in partnership with Misfits Market.

The lunch-and-learn focused on how to reduce food waste through purchase and utilization of the “ugly ducklings” in the produce world.

So I created an entire menu based on two large boxes of produce that Misfits sent my way! I used everything from carrots to mangoes to green beans to potatoes.

But the star of the show in my option?

This salad.

I added salmon to mine after the fact, but it is delish as a plant-based option as well!

Now it’s no secret that kale can be straight-up rabbit food.

Tough, fibrous, tasteless…who wants to eat that?

So how do we transform cardboard of the greens world into a tender nutrient-dense salad base?

Vinaigrette.

Specifically this Orange Maple Vinaigrette.

The acidity of the fresh orange juice breaks down the rough kale, producing a deliciously marinated result.

To get all of the dressing goodness to work it;s magic, a nice plant massage is required.

Pour in the dressing and massage for about 5 minutes.

And the cool thing about this? The longer the marinade time, the more tender the kale. So you can prepare in advance!

Now, let’s talk about the other goodies on this salad.

These are watermelon radishes.

Slicing through the seemingly drab exterior reveals a gorgeous hot pink center.

They can be eaten raw, but I was going for a tangy, crunchy salad topping.

So it was time to slice and pickle.

I pickled these like I would any other veggie.

(And if you’ve never pickled anything…jump on the train!)

Bring apple cider vinegar and water to a boil on the stove. Dissolve some salt. Pour boiling mixture over the radishes.

Then let it cool down and transform into this masterpiece.

Then they can be stored in the fridge for quite a while.

The Misfits boxes came packed with shishito peppers as well.

Not a huge fan of plain hot peppers, and I wanted to add a backyard-bbq-char element to my salad. So I blistered them in a hot cast iron skillet.

See them on the left there? All black and scrumptious.

To top it all off, I sliced the Misfits grapefruits into segments and poured a bit more dressing over the top.

Now if you wanted to add salmon (recommended IMO), you can use the leftover vinaigrette as a marinade!

Just pour some over the top of a fillet and add an orange slice.

Stick in the oven for 10 minutes, and you have yourself a flavorful protein topper!

That’s it folks!

Super simple dressing that can be made in advance.

Pickled radishes to last a lifetime.

Flaky sweet salmon.

Now that’s a winner in my book!

Citrus Kale Salad with Orange Maple Salmon

A delish harmony of fresh spring flavors! Perfect for a spring get-together or weeknight meal.

Ingredients

Orange Maple Vinaigrette

  • 1/2 cup fresh orange juice
  • 2 tbsp pomagraate vinegar
  • 1/4 cup olive oil
  • 3 tbsp whole grain mustard
  • 1 tbsp maple syrup
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 tsp garlic powder

Pickled Radishes

  • 2 watermelon radishes
  • 1 1/2 cup apple cider vinegar
  • 1 cup water
  • 1 tsp salt

Salad

  • kale
  • shishito peppers
  • grapefruit
  • salmon

Instructions

  • Combine all vinaigrette ingredients in a mason jar and shake until homogeneous.
  • Remove kale from the stems and rip into pieces.
  • Add kale and 1/2 cup of vinaigrette to a large bowl and massage for about 5 minutes.
  • Pour a bit of the vinaigrette on the salmon. Add a slice of orange over the top.
  • Bake the Salmon at 350 degrees for 10 minutes,
  • Blister the shishito peppers in a hot cast iron skillet.
  • Segment the grapefruit (removing all skin).
  • Plate it up, and drizzle an extra bit of vinaigrette over the top.

Naturally-Dyed Pickled Eggs

The sun has been shining, birds have been chirping, and every day brings a light April drizzle.

It’s spring time folks!

And it’s also the week leading up to Easter.

You know what that means?

Time for an EGG-cellent experiment!

Dying eggs was totally part of the Wells fam Easter traditions growing up. Tie-dyed, crayon drawings, that eye-dropper method thing. We did a little bit of everything.

But pickled? Nope. And there were definitely no beets or turmeric involved…

After this adventure I think that needs to change.

Gorgeous natural colors and a more flavorful deviled egg?

Also super easy.

Serious win.

So let’s get started!

What you need: eggs, vinegar (I used apple cider vinegar), water, turmeric, cooked beets, salt, and a few other spices.

Also some good ‘ol mason jars.

Add the peeled hard-boiled eggs to the mason jars with the coloring agents.

For yellow-orange: one piece of beet and a teaspoon or so of turmeric

For pink: a couple pieces of beet

I added ground mustard and garlic to both for some extra flavor!

When using beets, try to layer with the eggs for even coloring.

Three to four eggs fit best in the jars.

The pickling liquid is 1:1 vinegar and water.

Bring to a boil on the stove, then dissolve some salt and a tad bit of sugar.

Pour the liquid over the eggs, cover with the lid, and give them a gentle shake to evenly disperse the colors.

Let them cool slightly and then place in the fridge.

I let mine sit for about 36 hours I think?

It’s not an exact science, but at least 12 is preferred.

Then it’s time for the reveal!

Look at them!

Beautifully vibrant.

All from turmeric and beets!

Are you kind of in awe?

Cause I was…

Not ashamed of my appreciation for these eggs.

Now these are fine and dandy all on their own (think with salads, on toast, etc.), but why not kick it up a notch?

Let’s make deviled eggs.

Since they already have a tangy pickled flavor, these deviled eggs are gonna pack a punch!

I kept things simple with some dijon mustard, mayo, and a bit of Montral Steak Seasoning (a Wells fav).

Just spoon the mix back into the crevice and wal-a!

Perfection.

Creamy, pickly goodness!

Frittata & #FiveFridayFaves

We’re gonna start a new tradition over here on The Sunflower Files.

Each Friday, I’ll post a fun new recipe and my #FiveFridayFaves (aka a handful of things I’m currently obsessed with).

Sound like a plan?

Great. Let’s start with the recipe. Yummmm.

So here’s the frittata. In all it’s fabulousness.

We start with onions (cause all good things start with onions…).

Cooking them first allows for sweet, golden caramelization.

Glorious.

After the onions have cooked down for a bit, we add the seasonings, garlic, and broccoli.

Covering the skillet for a hot second allows the broccoli to steam.

Then throw in a can of salmon. Cause why not?

Mix the eggs, egg whites, and almond milk in a separate bowl, then pour into the skillet.

All that’s left? Some oven time.

Bake for 20 minutes – or until the eggs are set.

Top it off with some fresh cherry tomatoes and feta.

Serve it up!

Easy as that.

Now let’s dive into my #FiveFridayFavs shall we?

 

1. Misfits Market: It’s no secret that I’m a huge fan of theirs. Rescuing produce that would be wasted? Providing high quality produce to consumers at a discount? Shipping it straight to your door? I don’t think vegetables could get any more fun.

2. Cereal: Specifically rice krispies with raisins. This combo with forever remind me of my dad. Deliciously nostalgic and fabulous.

3. Banded Workouts: I’ve been incorporating bands into my workouts and holy moley sore! Using bands creates a constant state of resistance for your muscles. Meaning they are continually enraged and strengthening. Some studies have shown banded moves to be more effective in building lean muscle mass. It is a great option for travel / at home as well.

4. Athleta Leggings: These ones are my favorite. Super soft and with pockets on the sides!

5. Georgia Grinders Hazelnut Butter: It lives up to the hype y’all. Just hazelnuts and salt. Perfection. Stay tuned for a delicious hazelnut biscotti recipe hitting the blog soon!

 

That’s all for now folks!

Have a great weekend!

Caramelized Onion, Broccoli, and Salmon Frittata with Feta

All of the veggies loaded into a protein-packed fittata. Cheap, easy, and delicious!

Ingredients

  • 1/2 cup sliced onion
  • 1 clove of garlic
  • 1 tsp oregano
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 handfuls broccoli florets
  • 1 can of salmon
  • 2 eggs
  • 1 cup egg whites
  • 1/4 cup almond milk

Instructions

  • Preheat oven to 350 degrees.
  • Heat a cast iron skillet over medium heat.
  • Add the olive oil and onions. Cook for 10 minutes.
  • Add the spices, garlic, and broccoli. Cover and steam fro 5 minutes.
  • Stir in the salmon.
  • Mix the eggs and milk in a bowl, then pour into the skillet.
  • Bake for 20 minutes.
  • Top with cherry tomatoes and feta.

Cinnamon Applesauce

What do you get when you combine a box of imperfectly perfect apples and a rainy Saturday?

The golden opportunity for my first homemade applesauce adventure.

And friends let me tell ya, I will never buy store-bought applesauce again! Four ingredients. Ten minutes. Bowls on jars on bowls of beautiful goodness.

Just look at it though…

How do you like them apples?!

But really, y’all are gonna thank me for this one.

It’s almost magic how these little misfit beauties transform into silky heaven.

Oh and if you don’t just eat it all up immediately, check out my Mandarin Honey Cornmeal Skillet and Orange Coconut Cornmeal Loaves. Both made with this very applesauce!

Cinnamon Applesauce

a simply delish recipe that will have you asking "Why didn't I make this sooner?!"

Ingredients

  • 6 apples
  • 1/2 cup water
  • 1 tbsp cinnamon
  • 1-2 tbsp sweetener of choice (I used Soom Foods Silan)

Instructions

  • Wash the apples well, then slice into 4 large pieces per apple. *Peeling is optional.
  • Dump the apples, water, and cinnamon into your instant pot.
  • Seal and pressure cook for 5 minutes.
  • Allow for slow release for 5 minutes, then manual release the remaining pressure.
  • Stir in your sweetener of choice, while slightly mashing with a fork.
  • Let the apple mix cool, then transfer to a blender or food processor to puree until silky smooth.

How to Make Almond Milk

Homemade almond milk.

It sounds so fancy. So bougie. And so complicated.

But guess what: It’s not.

Only a couple ingredients.

Less the five minutes of active work.Sounds pretty fabulous to me.

But still – Why make almond milk if you can just buy it from the store?
1. No artificial stabilizers.
2. Smaller batches for less waste.
3. More bang for your buck – get almond meal too.
4. Less expensive in the long run.
5. Sustainable option – no cartons get trashed.

Those are pretty solid reasons if ya ask me.

So let’s get to it.

The process starts with soaking raw almonds for at least 8 hours.

I typically do this overnight on Friday to make a fresh batch on Saturday mornings.

Use a jar at least double the volume of the almonds – they will swell as they absorb some water.

When the soak-time is up, drain and rinse the almonds.

Add them to your blender with fresh water, a pinch of salt, and maybe a splash of vanilla.

How much water?

About 4 to 5 cups per 1 cup of pre-soaked almonds.

You can always adjust this ratio for your batch size.

Example: If I soaked 1/2 cup of almonds, I would add 2 – 2 1/2 cups of water.

To make the milk, blend on high for 2 minutes, then strain through a nut milk bag.

A nut milk bag? Yep. I’s finer and more durable than a cheesecloth. I love mine from Ellie’s Best!

Squeeze all of the liquid out until you are left with this nut pulp.

But don’t throw it away.

Use it to make almond flour!

Spread onto a cookie sheet and dehydrate in a 200 degrees oven for about an hour. Then pulse in a blender to break up the chunks.

Now you have almond meal to use in recipes.

Happy nut milking!

Homemade Almond Milk

Cost-effective, delicious, and easier than you think!

Ingredients

  • 1 cup almonds
  • 4-5 cups water
  • 1/8 tsp sea salt
  • 1/4 tsp vanilla *optional

Instructions

  • Soak the almonds for 8 hours / overnight.
  • Drain and rinse the almonds.
  • Add to a blender with the fresh water, salt, and vanilla.
  • Blend on high for 2 minutes.
  • Pour through a nut milk bag over a large bowl. Squeeze all of the moisture out of the almond pulp.
  • Transfer the almond milk to a glass jar and store in the fridge for up to 5 days.

Notes

Save the pulp to make almond flour!
Spread out on a cookie sheet and bake at 200 degrees for about an hour. Then pulse in a food processor to break up the dried clumps.