Task 2(a) Factors Affecting Dish Choice
Consider cost, portion control, balanced diet, time of day, customer needs, equipment, skills, environmental issues and organoleptic factors.
Suggested Band: -
Suggested Mark: 0/8
Task 1b Toolkit
Task 1(b) Cooking Methods and Nutritional Value
Consider vitamin loss, fat absorption, water-soluble nutrients and nutrient retention.
Suggested Mark: 0/4
Understanding Food Labels and Making Healthier Choices
Learning to read food labels is one of the most valuable skills when trying to make healthier choices. Food labels contain critical information about the nutritional content, ingredients, and health claims of packaged food items, allowing you to make informed decisions that support a balanced diet. Here’s a deeper look into understanding and making the best choices for your health with a guide to food labels.
1. Navigating the Nutrition Information Panel
When looking at a food product’s label, one of the first sections to examine is the Nutritional Information Panel. Typically located on the back or side of the package, this panel provides information about the nutrient content, including calories, macronutrients (carbohydrates, proteins, and fats), and micronutrients like vitamin D and vitamin C. Here’s a breakdown of what to look for:
- Calories (Energy): The number of calories tells you how much energy the food provides. If you’re monitoring your calorie intake, look for lower-calorie options, especially if the food is intended for a snack rather than a meal.
- Total Fats and Trans Fats: Aim to avoid foods with high levels of trans fats, as these have been linked to cardiovascular disease and other chronic diseases. Healthy fats from nuts or oils (e.g., olive oil) are generally better choices.
- Sugars: Check the amount of sugar, including added sugars like high-fructose corn syrup or table sugar. Foods high in sugars, especially processed foods, can contribute to spikes in blood sugar, so it’s wise to choose options with minimal added sugars.
- Fibre: Foods with more dietary fibre, like whole grains and fresh fruit, are generally healthier. Fibre supports digestion and helps maintain stable blood sugar levels.
- Protein: Protein content is essential for muscle growth and repair. If you’re looking for high-protein foods, check the nutrition facts table to compare similar products.
2. Understanding Ingredient Lists and Nutrition Claims
The ingredient list on a food package shows all the ingredients in descending order by weight, so the first few ingredients make up most of the product. For instance, if brown sugar or high-fructose corn syrup is listed among the first ingredients, it’s a sign the food is high in added sugars.
When evaluating ingredients, also look for healthier main ingredients, like whole grains and fresh fruits, rather than processed fillers or refined grains. Be mindful of nutrient content claims, such as “low-fat” or “high-protein,” which food manufacturers often use to market their products. Some claims are regulated by agencies, but not all labels are strictly monitored. The American Heart Association and British Heart Foundation recommend focusing on the actual nutritional content rather than relying on these claims alone.
3. Health Claims, Portion Sizes, and Serving Suggestions
In the grocery store, you’ll often see nutritional claims like “supports a healthy heart” or “fortified with vitamin D” prominently displayed on the principal display panel at the front of the pack. Although some of these claims have merit, they should be weighed alongside the full nutritional profile of the food. Health claims are sometimes misleading, suggesting that the product offers positive impacts on health without actually being a healthy choice overall.
Portion size is another critical factor. For example, a single serving of a beverage product might contain a high level of sugars and calories, yet the number of servings in the whole package could be two or three times as much as the single serving. Be mindful of the portion of the food listed, as it can influence the number of calories and grams of fat you’re consuming.
The percent daily value on labels gives an estimate of how much of each nutrient contributes to an average person’s daily intake. For instance, if a product’s label shows 20% of your daily value for dietary fibre, it’s a high-fibre choice.
4. Choosing Healthier Options with Ingredient Knowledge
When examining packaged foods, it’s helpful to compare ingredient information and nutrient content among similar products. Look for shorter ingredient lists with whole foods near the top of the list, avoiding items with excessive additives, preservatives, or artificial flavors.
- Whole Grains: Whole grain products, like whole wheat bread or brown rice, generally offer more fibre and nutrients than refined grains. They also contribute to a balanced diet and can help reduce the risk of heart disease.
- Fresh Produce: Whenever possible, choose fresh fruit and vegetables over processed snacks. Fresh fruits provide more vitamins and less added sugar compared to items like fruit juice or dried fruit, which often contain added sugars.
- Avoiding Trans Fats: Many processed snacks contain trans fats, which are harmful to cardiovascular health. Choose products labeled as “trans fat-free” or foods with healthy fats like nuts or avocados.
5. Key Symbols and Traffic Light Labelling
In some countries, food labels include traffic lights to provide a quick guide to nutrition. Green represents a healthier option, yellow is moderate, and red signals higher levels of certain nutrients like sugars, fats, or salt. This front-of-pack labelling is commonly used in the UK and helps consumers make better food choices at a glance. It is worth exploring a guide to food labels in different countries if you’re planning a holiday.
- Free-Range: Labels such as “free-range” on dairy products or eggs signify that the animals were not kept in cages, a positive consideration for animal welfare and potentially a more ethical food choice.
- Use-By Dates: While use-by dates indicate food safety, “best before” dates primarily indicate quality. Checking these dates can help you select the freshest items, particularly in pre-packed foods.
- Country of Origin: Some consumers prefer local foods, which may support local economies and potentially offer fresher produce.
6. Special Considerations for a Healthy Diet
Nutritional labels are designed to help you meet dietary guidelines and make better food choices for a healthier diet. Here are some additional tips for navigating labels in line with health goals:
- Reduced Calorie Intake: If you’re aiming to reduce your calorie intake, compare the number of calories and the amounts of fats listed in similar foods.
- High Fibre and Whole Grains: Opt for foods high in dietary fibre and with whole grains as main ingredients. These are more filling and beneficial for heart health.
- Low Sugar and Salt: Check the amounts of sugars and salt in packaged foods to reduce your risk of chronic diseases like high blood pressure and diabetes.
For those with specific health goals or dietary restrictions, a registered charity like the British Heart Foundation or dietary guidelines provided by organizations such as the NHS can offer resources to support heart-healthy and balanced food choices.
Empowered Food Choices
Understanding food labels can be an empowering tool to make healthier choices for yourself and your family. I hope this guide to food labels has been useful. By focusing on whole ingredients, portion sizes, and amount of energy in food products, you can enjoy a nutritious, balanced diet that meets your unique health needs. Use these tips next time you’re in the grocery store to navigate labels, assess nutrition facts, and find the best options for a healthy lifestyle.
Crockpot Beef Stew · i am a food blog
It’s stew season: the best time to cozy up to a bowl of super hearty, super warming crockpot beef stew!
Beef stew has to be one of the coziest, most comforting things to make and eat. Who doesn’t love tender, juicy little nubbins of beef and perfectly cooked potatoes, carrots, and onions all snuggled up in a rich and flavorful gravy? Pair a bowl with a loaf of crusty hot bread and you have my idea of heaven.
At its heart, beef stew ingredients are very simple: aromatics, beef, vegetables, stock. Everyone knows and loves beef stew, but this beef stew is particularly good. It’s a take on my all time favorite stew ever, Vietnamese bo kho, a super flavorful rich and hearty stew.
Are you a crockpot lover? Maybe you grew up with a crockpot happily bubbling away on the countertop or maybe you’re a recent crockpot convert. Either way, I’m pretty sure that crockpots were made for beef stew. They might as well have called them beef stew pots, am I right?
How to make crockpot beef stew
- Generously season your beef and toss in some flour. The flour will help give body to the stew so it ends up just the right amount of thickness, between a sauce and a gravy.
- Add all the ingredients to the crockpot: the floured beef, onions, carrots, potatoes, tomato paste, beef broth and a couple of secret ingredients that I’ll go over more later in this post.
- Turn the crockpot on, and go about your life. Ten to twelve hours later, your stew will be perfectly cooked and ready to eat!
How long should you cook beef stew in the crockpot
- 10-12 hours on low
- 4-6 hours on high
There’s a little bit of wiggle room for preference. If you like your vegetables firm, you’ll probably want 10 hours. If you want vegetables you can squish, you’ll want 12.
Beef stew ingredients
Bo kho has all of your usual beef stew suspects: beef, onions, carrots, and potatoes, but the seasoning is where the fun happens. Lemongrass adds a zippy undertone and star anise, fennel and cinnamon add warmth. It’s SO good. If you’re looking for something super comforting, yet different, this is the beef stew for you.
The best cut for crockpot beef stew
The secret to really, really good stew is to not buy those precut pieces of stewing beef. All too often, those pieces have no collagen, no connective tissue, no fat, and no flavor. Yes, they’re super convenient and I’ve bought them many times, but I’ve learned from my mistakes. Now I like to buy whole cuts and cut them myself.
For stew, you want pieces of beef that have lots of collagen and fat because well marbled meat is the key to stews that are rich, tender, and juicy. Cooking low and slow will magically turn those pieces into melt in your mouth pieces of deliciousness.
Best cuts for stew
- chuck – this is probably the most common beef for stew and the BEST choice when I’m looking for something relatively cheap that has a lot of flavor, fat, and connective tissue.
- short rib – we’re going up in price, which means we’re going up in flavor. Short ribs are deeply beefy and well marbled. Bonus: short rib is usually pre cut into nice neat even cubes, if you’re into that sort of thing.
fatty brisket – brisket is a great beef for stew, especially the fattier side of the - brisket – don’t get lean brisket. It has huge beef flavor and lots of fat. Brisket is cheaper than short rib but more than chuck. It tends to be a touch fiberous though, because of the way muscles run through it.
- cross cut beef shanks – these guys are what you make osso buco with and they have the bonus of having a bone in them, which adds bone marrow beefiness. You’ll have to pull the meat off the bones and they take longer to cook, but they are delicious.
Do you really need to brown beef for stew?
This crockpot beef stew has zero browning. That’s right, it’s a no browning crockpot beef stew. I am a huge fan of browning meat – it adds SO much flavor. But sometimes, you just want to throw everything in to a pot, set it, and forget it. This is truly one of those super easy recipes were you don’t have to brown the beef. Of course, if you want to take the extra step, please feel free, it’ll take your stew over the top.
To make up for the lack of browning, we’re going to amp up the flavors by adding in a bunch of umami forward ingredients:
- tomato paste – this has the benefit of thickening up your stew a bit and also adds a nice round sweet note.
- soy sauce – soy sauce helps accentuate the beefiness of this beef stew.
- fish sauce – fish sauce is the secret ingredient that will add a huge amount of umami! If you don’t have any, in this case you can substitute worcestershire sauce, which, surprise, surprise, is actually a fermented fish sauce!
- lemongrass – cut a stalk of lemongrass into 4 inch lengths, and slightly bruise it. It’ll add brightness and so much flavor to the gravy of this stew.
star anise, fennel, cloves, cinnamon, bay leaf – these are some warming spices that are optional, but completely recommended. They add undertones of warmth, pepperiness, and sweetness.
Which crock pot?
We have the casserole crock, which holds 2.5 quarts. It’s so cute and perfectly-sized for this recipe, but a regular sized 7 quart crockpot will work too.
Instant Pot beef stew
Can you make this stew in an Instant Pot if you don’t have a crockpot? Yes! You can just use the slow cooker low mode and follow this recipe exactly the same, but you can even pressure cook and it’ll taste just as good!
To make this crockpot beef stew in the Instant Pot, add all of the ingredients minus the carrots ad potatoes and cook on high for 35 minutes. Quick release, then add the potatoes and carrots and cook on high pressure for 7 minutes. Quick release, stir, and enjoy! Click here for more in-depth instructions on making Instant Pot beef stew.
What to serve with beef stew
We like our beef stew with a loaf of crusty bread but here are some other suggestions as well:
- creamy mashed potatoes because beef stew with extra potatoes is extra good
- fluffy rice – you haven’t lived if you haven’t had beef stew with rice!
- homemade pasta – you went the easy route with crockpot beef stew, why not make some fresh pasta and scoop it over the top?
- garlic bread – just in case you are a garlic bread fiend like me
I hope you give this crockpot beef stew a try. It’ll fill your house with amazing smells and fill you up with flavor. May beef stew be in your future!
xoxo steph
Crockpot Beef Stew
A slow cooker take on Vietnamese bo kho, a super flavorful rich and hearty beef stew.
Serves 4
- 1 lb beef cut into 1 inch cubes, see notes
- 2 tbsp all purpose flour
- 2 cloves garlic lightly crushed
- 1 tbsp ginger grated
- 1 small onion roughly chopped
- 1-2 potatoes cut into 1 inch pieces
- 2 carrots roughly chopped
- 1 tbsp tomato paste
- 2 cups beef broth low sodium preferred
- 1 tbsp fish sauce or worcestershire sauce
- 1 tbsp soy sauce
- 1 stalk lemongrass cut into 4 inch lengths, bruised
Optional but highly recommended spice packet
- 1 whole star anise
- 1/4 tsp fennel seeds
- 2 whole cloves
- 1 bay leaf
- 1 cinnamon stick
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Toss the beef in the flour and season with salt and pepper.
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Add the beef, along with the garlic, ginger, onion, potatoes, carrots, tomato paste, beef broth, fish sauce, and soy sauce to the crock pot. If your potatoes are poking out, push them down and add a bit more beef broth to make sure they’re covered.
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Optional spice packet: wrap the star anise, fennel, cloves, bay leaf, and cinnamon stick in cheese cloth or place in a large tea bag for easy removal later. Add it to the stew.
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Top with the lemongrass, cover, and cook on low for 10-12 hours on low or high for 4-6 hours. Stir occasionally. Remove the lemongrass and spice pack and enjoy warm!
Nutrition Facts
Crockpot Beef Stew
Amount Per Serving
Calories 310
Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 2.9g18%
Cholesterol 101mg34%
Sodium 1058mg46%
Potassium 952mg27%
Carbohydrates 18.2g6%
Fiber 2.6g11%
Sugar 3.7g4%
Protein 39.4g79%
* Percent Daily Values are based on a 2000 calorie diet.
The Best Pasta Salad – Damn Delicious
The only recipe you need here! So fresh, so zesty, and sure to be a hit with EVERYONE at dinner, potlucks and picnics!
I promise you – this will be the only pasta salad recipe you will ever need this summer, and all the summers to come.
It’s chockfull of so many fresh veggies along with the easiest homemade dressing.
The best part is that you can prep/dice/chop all your veggies and herbs while you cook and cool your pasta so not a minute goes to waste here.
Let chill and serve when desired, tossing in that fresh arugula right before serving. So so good.
The Best Pasta Salad
The only recipe you need here! So fresh, so zesty, and sure to be a hit with EVERYONE at dinner, potlucks and picnics!
salad
The Best Pasta Salad
Chungah Rhee
Ingredients:
- 8 ounces fusilli pasta
- 1/3 cup extra-virgin olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard
- 1 clove garlic, finely grated
- 1 teaspoon sugar
- Kosher salt and freshly ground black pepper, to taste
- 1 cup halved grape tomatoes
- 1 cup diced Persian cucumber
- 1 cup diced orange bell pepper
- 1/2 cup diced hard salami
- 1/2 cup crumbled feta cheese
- 1/2 cup sliced red onion
- 1/3 cup torn kalamata olives
- 2 tablespoons chopped fresh dill
- 2 tablespoons chopped fresh parsley leaves
- 2 cups arugula
Directions:
- In a large pot of boiling salted water, cook pasta according to package instructions; drain well.
- In a large bowl, whisk together olive oil, red wine vinegar, Dijon, garlic and sugar; season with salt and pepper, to taste.
- Stir in warm pasta; let cool 20 minutes, stirring occasionally.
- Stir in tomatoes, cucumber, bell pepper, salami, feta, red onion, olives, dill and parsley; season with salt and pepper, to taste.
- Cover and chill, if desired.
- Stir in arugula. Serve immediately.
Did you Make This Recipe?
Tag @damn_delicious on Instagram and hashtag it #damndelicious.
Favorite Fall Salad Recipe | Gimme Some Oven
This post may contain affiliate links. Please read my disclosure policy.
This roasted sweet potato and arugula salad recipe features some of my favorite fall flavors and always tastes so delicious this time of year.
Things are finally (fi-na-lly!) cooling off here in Barcelona this week after the summer’s unrelenting heat wave, which of course instantly has me craving all of my nostalgic fall faves…including this yummy roasted sweet potato and arugula salad. ♡
It’s a simple one that you could easily make anytime of year. But the combination of roasted potatoes, tart dried cranberries and toasted pecans always feels so quintessentially “fall” to me. And when combined with fresh peppery arugula, creamy avocado, tangy goat cheese (or whatever cheese you love best), and a zippy lemon dressing, this salad hits the perfect balance between cozy and hearty yet still fresh and light, which feels just perfect for these sometimes-warm, sometimes-cool days we’re enjoying right now as we move into the new season ahead.
Here in our house, we most often serve this as an entrée salad, but it would also make a lovely side dish for a dinner or holiday meal if you’d like. And if you feel like adding in an extra protein, some grilled chicken or bacon would be delicious mixed in too.
Let’s make some salad together!
Favorite Fall Salad Ingredients
To make this delicious roasted sweet potato and arugula salad, you will need:
- Sweet potatoes: You’re welcome to peel or leave these unpeeled. We’ll then dice them into 1/2-inch cubes, toss with olive oil, season generously with salt and pepper, and roast until tender.
- Greens: I’m partial to the peppery flavor of fresh arugula in this salad, but you could also use baby kale (or other varieties of kale), baby spinach, or any other salad greens that you prefer.
- Avocado: Feel free to dice or thinly slice the avocado, which adds a lovely creaminess to the salad.
- Crumbled cheese: I love the tart and tangy flavor of goat cheese in this salad, but feta, blue, cheddar, or Manchego cheese would be delicious alternatives too.
- Nuts: Just about any of your favorite nuts or seeds will work well in this salad — pecans, walnuts, almonds, pepitas, you choose!
- Dried berries: Dried cranberries always feel so quintessentially fall-ish to me, but dried cherries, raisins or even apricots would work well too.
- Dressing: My everyday salad dressing goes beautifully with this salad, made with a quick blend of olive oil, lemon juice, Dijon, garlic, salt and pepper.
Recipe Variations
There are so many delicious ways that you can customize this fall salad recipe, so please feel free to make it your own! For example, you are welcome to…
- Add a protein: Cooked chicken, bacon, steak, shrimp or tofu would be delicious mixed in here.
- Add other mix-ins: Extra roasted veggies (such as beets, butternut squash, carrots, fennel, green beans or pumpkin), extra fresh veggies (bell pepper, radishes, red onion), rice or grains (quinoa, farro, wild rice), beans, olives, or sun-dried tomatoes would be other fun options for mix-ins.
- Use a different dressing: I also love making this salad with my dreamy tahini dressing for a different spin on the recipe.
- Make it vegan: Swap your favorite vegan cheese in place of goat cheese, or omit the cheese altogether and add in a sprinkle of nutritional yeast.
More Favorite Salad Recipes
Looking for more green salad recipes to enjoy this season? Here are a few of my faves:
Description
This Favorite Fall Salad recipe is made with the most delicious collection of vibrant, seasonal, simple ingredients.
Salad Ingredients:
- 1 tablespoon olive oil
- 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes
- fine sea salt and freshly-ground black pepper
- 5 ounces arugula or baby kale
- 1 avocado, thinly sliced
- 1/2 cup crumbled goat cheese (or feta or blue cheese)
- 1/2 cup chopped pecans, lightly toasted
- 1/3 cup dried cranberries
Dressing Ingredients:
- 3 tablespoons olive oil
- 1 tablespoon freshly-squeezed lemon juice
- 1 teaspoon Dijon mustard
- 1 small clove garlic, pressed or minced
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly-cracked black pepper
- To Make The Dressing: Whisk all ingredients together in a bowl (or shake together in a mason jar) until combined. Use immediately or refrigerate in a sealed container for up to 3 days.
- To Roast The Potatoes: Heat oven to 400°F. Spread the diced sweet potatoes out on a medium baking sheet. Drizzle with the olive oil, and toss until the sweet potatoes are evenly coated. Season the sweet potatoes generously with salt and pepper. Then bake for about 30 minutes, or until the potatoes are tender and lightly browned/caramelized around the edges.. Remove from the oven and set aside.
- To Assemble The Salad: Once the sweet potatoes are ready to go, add them to a large serving bowl along with the arugula, avocado, goat cheese, nuts and cranberries. Drizzle with the dressing, and toss until combined. Serve immediately and enjoy!
Lemony Hearts of Palm Salad with Avocado
This post may contain affiliate links. Read my disclosure policy.
This Lemony Hearts of Palm and Avocado Salad is a fast and easy side salad recipe or make it a main dish with your favorite protein.
Hearts of Palm Salad with Avocado
I grew up eating hearts of palm right out of the can, so adding them to salads is nothing new to me. They have a slightly nutty flavor similar to artichoke hearts, with a creamy and crunchy texture. They combine perfectly with lemon, arugula, and avocado. If you’re new to hearts of palm, they are sold in a jar or can at the supermarket, and they even come in noodle form, which I used in this Hearts of Palm Noodle Peanut Stir Fry. Make it a meal with protein like chicken breast, shrimp, air fryer roasted chickpeas or salmon.
Can you eat hearts of palm raw?
Hearts of palm are ready to eat straight out of the can. You do not need to cook them.
What is hearts of palm salad made of?
This lemony hearts of palm salad has six main ingredients, plus olive oil, salt, and pepper. It’s a versatile recipe, so feel free to add whatever veggies you have on hand, like cucumber, bell pepper, or shaved carrots.
- Red onion: Season sliced red onion with salt. You can also swap it for shallot.
- Avocado: You’ll need one medium avocado.
- Tomato: I used an heirloom tomato, but any kind would work – even cherry or grape tomatoes.
- Hearts of Palm: Slice one cup of hearts of palm on an angle.
- Arugula: If you’re not a fan of arugula, substitute mixed greens or watercress.
- Hearts of Palm Salad Dressing: Drizzle lemon juice, olive oil, salt, and black pepper over the tomatoes, onions, and hearts of palm.
What to Serve with Hearts of Palm Salad
You can make this hearts of palm arugula salad a meal by adding chicken breast, shrimp, air fryer roasted chickpeas or salmon for protein. It also works as a side dish with roasted chicken, favorite pasta, or soup.
More Salad Recipes You’ll Love:
Your comments are helpful! If you’ve tried this healthy Lemony Hearts of Palm Recipe or any other on Skinnytaste, don’t forget to rate the recipe and leave me a comment below. And if you took a photo or video, share it with me on Instagram or Tiktok!
Lemony Hearts of Palm and Avocado Salad
4+
This Lemony Hearts of Palm and Avocado Salad is a fast and easy side salad recipe or make it a main dish with your favorite protein.
- 5 ounces avocado, from 1 medium haas sliced
- 1/4 cup red onion, sliced lengthwise
- 1 heirloom tomato, sliced into thin wedges
- 1 cup sliced hearts of palm, , sliced 1/4 inch thick on an angle, from 14 ounce can
- 1/2 teaspoon kosher salt
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 4 cups baby arugula
-
Place onions in a medium bowl, season with 1/4 teaspoon Kosher salt, set aside while you prep the remaining ingredients.
-
Add the hearts of palm and tomato to the onions, add fresh 2 tablespoons fresh lemon juice, drizzle with 2 tablespoons extra virgin olive oil, 1/4 teaspoon salt and fresh black pepper.
-
Place arugula in a large salad bowl, and arrange the avocado.
-
Pour everything over the salad and serve right away, toss before serving.
Serving: 11/2 cups, Calories: 145kcal, Carbohydrates: 8g, Protein: 2.5g, Fat: 12.5g, Saturated Fat: 2g, Sodium: 166mg, Fiber: 4g, Sugar: -1g
Keywords: hearts of palm, hearts of palm salad, side dish salad
Green Goddess Salad Recipe | Joyful Healthy Eats
15 Minute Green Goddess Salad Recipe filled with crisp green lettuce, cucumber, tomato, avocado green pepper and sunflower seeds then topped with creamy green goddess dressing for the perfect bite.
Make it a meal and add a little protein to the top with my Grilled Chicken or Garlic Herb Roasted Shrimp.
Healthy Green Salad With Homemade Dressing
With the right combination of fresh ingredients and a stellar dressing to tie everything together, salads are my kind of comfort food. Not only do they deliver on both flavor and texture, but they also leave you feeling lively and refreshed. This quick and easy dish is destined to join the ranks of your top favorite salad recipes!
Vibrant green vegetables give this salad its signature color while the tomato, red onion and sunflower seeds sprinkle in some nice variation. The dressing coats each component with a lightweight layer of tangy, herby, garlicky goodness. It all comes together to form heaven in a serving bowl! Nothing beats a big bite that combines a little bit of everything.
Why Is it Called Green Goddess Salad?
I honestly couldn’t envision a more fitting name for this dish – it contains a lot of green and it tastes divine enough for a goddess! However, there’s actually another reason why this salad was given its name.
The dish was first created to be served as a starter for the lead actor of a play called “The Green Goddess.” Ever since it was brought to life at the Palace Hotel in 1923, different adaptations of green goddess salad have been composed in kitchens across the world. I’ve personally tried a bunch of different versions, and this one is the best of the best!
What You’ll Need
Let’s go over the good-for-you ingredients that make up this tempting salad. The amounts are included in the recipe card below this post.
- Green Leaf Lettuce: Roughly chopped.
- Diced Green Pepper
- Diced English Cucumber
- Halved Cherry Tomatoes: If preferred, you can swap these out for halved grape tomatoes.
- Diced Red Onion
- Sunflower Seeds: Stick with the unsalted ones to avoid adding unnecessary sodium – the salad dressing will provide plenty of flavor.
- Sliced Avocado
- Green Goddess Dressing: I highly recommend whipping up my light and creamy homemade version rather than buying it bottled!
How to Make Green Goddess Salad
Get ready to fall in love with the convenience of this recipe. You’ll have a wholesome salad on the table in no time!
- Combine Everything But Avocado & Dressing: Add the prepared lettuce, green pepper, cucumber, red onion, cherry tomatoes and sunflower seeds to a large mixing bowl.
- Toss With Dressing: Drizzle the green goddess dressing over the salad ingredients. Use two wooden spoons to toss the salad until everything is evenly coated.
- Add Avocado & Serve: Top the salad with the sliced avocado, then serve it immediately.
Tips and Tricks
Check out the helpful hints below to ensure the success of your salad.
- Make the Dressing in Advance: Making your salad dressing a few hours or even a day ahead of time allows the flavors to fuse together, giving you an even yummier end result. Keep it in an airtight container in the fridge until you’re ready to use it.
- Use a Large Mixing Bowl: It’s important that everything is evenly coated in dressing so that every inch of your salad is packed with flavor. Grab the biggest mixing bowl you can find so you won’t have to worry about spillage slowing you down.
- Serve the Salad Immediately: If you’re not serving all 6 helpings of this salad at once, I recommend serving the dressing on the side or tossing it with individual portions. Leftovers will last longer if the dressing and the salad ingredients are stored separately.
Variation Ideas
Green goddess salad doesn’t come with a strict formula – it’s super flexible! Here are some worthwhile ways to switch it up every so often:
- Bulk It Up: Cooked chicken and crumbled feta cheese would taste incredible in this salad. Try it out if you’re looking to serve a substantial main course.
- Swap Out the Greens: Not a fan of green leaf lettuce? Substitute it for another kind of lettuce or the salad greens of your choice (such as spinach, arugula or kale).
- Crank Up the Heat: If you’re looking for a spicy version of this salad, then go ahead and blend a jalapeño into the dressing. Alternatively, dice it up and mix it into the salad, removing the seeds if desired.
- Make the TikTok Version: Green goddess salad has recently gone viral on TikTok, only the internet sensation is more of a chopped salad that’s served as a dip. To mimic that trendy adaptation, leave out the tomatoes and make sure everything is diced up nice and finely, including the avocado. Toss the salad as usual, working gently to avoid smooshing the avocado, then serve it with your favorite pita or tortilla chips for dunking.
Serving Suggestions
So many different dishes will complement this crave-worthy salad, from Air Fryer Salmon to Grilled Chicken Kabobs. If you’re adding a protein and turning it into an entree, partner it with Garlic Ranch Potatoes or Honey Roasted Carrots. Anything you’d normally serve with a fresh green salad is fair game!
Storage Instructions
Keep leftover green goddess dressing chilled in an airtight jar and refrigerate any extra salad ingredients in a separate airtight container. The salad will last for up to 24 hours and the dressing will stay good for 5 days. Note that neither one is suitable for freezing.
The Most Bomb Green Goddess Salad Recipe
Description
15 Minute Green Goddess Salad Recipe filled with crisp green lettuce, cucumber, tomato, avocado green pepper and sunflower seeds then topped with creamy green goddess dressing for the perfect bite.
Scale
Ingredients
- 1 head of green leaf lettuce, chopped (4–5 cups)
- 1/2 cup diced green pepper
- 1 cup diced english cucumber
- 1/2 cup halved cherry tomatoes
- 1/3 cup diced red onion
- 1/4 cup unsalted sunflower seeds
- 1 avocado, sliced
- Green Goddess Salad Dressing
Instructions
- To a large bowl, add lettuce, green pepper, cucumber, red onion, cherry tomato and sunflower seeds.
- Drizzle with green goddess dressing. Toss with two wooden spoons to coat everything.
- Top with sliced avocado and serve.
Notes
Keep leftover green goddess dressing chilled in an airtight jar and refrigerate any extra salad ingredients in a separate airtight container. The salad will last for up to 24 hours and the dressing will stay good for 5 days. Note that neither one is suitable for freezing.
Nutrition
- Serving Size: 2 cups
- Calories: 250
- Sugar: 6 g
- Sodium: 390 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Carbohydrates: 17 g
- Fiber: 6 g
- Protein: 10 g
- Cholesterol: 6 mg
Keywords: green salad with dressing, green goddess salad dressing, healthy salad
More Quick-Fix Salad Ideas
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California Dinner Salad
California Dinner Salad
“This is my simple dinner salad and, truth be told, it may be a little different from what you’re expecting. Don’t get me wrong, I love a good garden salad with ranch dressing and maybe bacon bits. But being a California girl, salad for me has always meant greens with whatever fruit is in season—pears, apples, grapes, Cara Cara oranges, clementines—and lots of avocado, crunchy nuts or seeds, whatever herbs I have on hand, a basic vinaigrette, and sometimes a little soft goat cheese crumbled on top. The crunchy, sweet, and bright combination of these items makes the perfect salad for me, and it gets served alongside dinner at least five out of seven nights per week at my house.” —Walker
for the maple-cider vinaigrette:
2 tablespoons pure maple syrup
1½ tablespoons apple cider vinegar
½ tablespoon Dijon mustard
juice of ½ lemon
¼ teaspoon ground coriander
¼ teaspoon ground cinnamon
¼ teaspoon ground cumin
⅛ teaspoon ground turmeric
½ teaspoon fine sea salt
¼ teaspoon freshly ground black pepper
½ cup extra virgin olive oil
for the salad:
8 cups loosely packed mixed greens
1 small head radicchio, leaves torn into bite-size pieces
1½ cups fruit (sliced apples, pears, oranges, and/or figs; halved grapes; or clementine segments)
½ cup toasted nuts and seeds (lightly salted walnuts, almonds, sunflower seeds, toasted pepitas, and/or pecans)
¼ cup chopped fresh flat-leaf parsley, basil, cilantro, chives, or green onions (white and green parts)
2 avocados, halved, pitted, peeled, and diced
¼ cup vinaigrette or Maple-Cider Vinaigrette
1. First, make the Maple-Cider Vinaigrette (if using): In a bowl, whisk together the maple syrup, vinegar, mustard, lemon juice, coriander, cinnamon, cumin, turmeric, salt, and pepper. Slowly drizzle in the oil while whisking vigorously. Use immediately, or transfer to a jar, cap tightly, and store in the fridge for up to 3 weeks. Shake well before using.
2. In a large salad bowl, layer the greens, fruit, nuts and/or seeds, herbs, and avocado. Toss gently to combine. Drizzle with the vinaigrette and toss again to coat. Serve immediately.
Recipe extracted from Healthy in a Hurry by Danielle Walker. Copyright © 2022 by Simple Writing Holdings, LLC. Published by Ten Speed Press, an imprint of Random House, a division of Penguin Random House LLC. Photography © 2022 by Aubrie Pick.
Originally featured in
3 Quick Paleo Dinner Recipes from Danielle Walker
Red Lentil Soup Recipe – Fed & Fit
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Red Lentil Soup Recipe
Did you know the lentil is one of the oldest standing legumes and has been providing sustenance and nutrition to humans since prehistoric times? They are humble in nature, but incredibly nutritious and super filling. Loaded with protein, complex carbohydrates, fiber, and a plethora of minerals (like iron, folate, and phosphate), they are a quick-cooking option for adding depth to any meal, including this quick and easy lentil soup.
This red lentil soup is really something special. The aromatics of onion, garlic, ginger, and carrot build the foundation of flavor that enhances the earthy, nutty notes of the red lentil, all engulfed in a rich and creamy broth with just a hint of spice. Optional (but HIGHLY recommended) is to top your soup with a spoonful of crispy, garlic Tarka. The butter-fried garlic adds a little sweetness and a soft crunch that bursts with flavor in your mouth. This soup will warm your tastebuds and your soul, and we hope it finds its way into your regular fall rotation!
Red Lentil Soup Ingredients
- 3 tablespoons coconut oil (or extra virgin olive oil)
- 1 onion, diced
- 2 garlic cloves, finely chopped
- 2-inch piece of fresh ginger (or 2 ½ teaspoon of dried ginger), grated
- 2 large carrots (or 3-4 small carrots), coined
- 1 ¼ teaspoon cumin
- 2 teaspoon of curry powder
- 2 ½ cups of chicken broth
- 1 14.5-ounce can of crushed tomatoes
- 1 13.5-ounce-can of full-fat coconut milk
- 1 cup of red lentils
- 1 teaspoon of salt
- Pinch of cayenne
- Chopped cilantro (about ¼ cup)
- Juice of 1 lime
Optional Garnishes
Feel free to pick and choose garnishes as you’d like! The garlic Tarka is more involved but really, really delicious.
- Garlic Tarka: ⅓ cup of ghee or extra-virgin olive oil + 12 garlic cloves, peeled and minced
- Plain full-fat yogurt
- Drizzle of olive oil
- Lemon juice
- Fresh parsley
How to make Red Lentil Soup (Stovetop)
For how bold and delicious this soup is, the process is pretty easy! Here’s how you’ll do it:
- Saute the onions – heat coconut oil in a large pot over medium. Once the oil is warm, add the onions and saute until translucent, about 4 minutes, stirring occasionally.
- Add the garlic, ginger, and spices – add garlic, ginger, and carrots and saute for 1 minute. Then add spices to coat the vegetables.
- Add the rest of the ingredients and cover – add broth, coconut milk (reserving 1/4 cup for garnish), crushed tomatoes, salt and lentils. Bring the soup to a low boil, reduce to medium-low, cover the pot and simmer gently until the lentils are tender, but not mushy, 20-25 minutes.
- To make the optional garlic Tarka – in a small pot or skillet, melt the ghee over medium-low heat. Add the garlic and cook, stirring occasionally, for 4 to 5 minutes, until the garlic is golden brown (do not let it burn).
- Garnish and enjoy – garnish with a drizzle of the garlic Tarka (optional), a ¼ cup of coconut milk, a pinch of cayenne, chopped cilantro, and a squeeze of lime.
What to Serve with Red Lentil Soup
This soup is delicious alongside naan or any other flatbread. If you’re looking for a veggie accompaniment, this simple arugula salad pairs beautifully too!
Storing Red Lentil Soup
Store your leftover lentil soup in an airtight container in the refrigerator (for up to 5 days) or freezer (for up to 3 months). Let the soup thaw in the fridge overnight (if frozen), and then reheat on the stove or in the microwave until warmed through!
FAQ for Red Lentil Soup
Q Do red lentils have to be soaked before cooking?
A
This recipe does not call for soaking the lentils ahead of time. They’ll head straight into the pot with the broth, coconut milk, and crushed tomatoes, and simmer until cooked!
Q Do you need to pre cook lentils for soup?
A
You don’t! The dry lentils will go into the pot as is!
Q What does red lentil soup taste like?
A
This red lentil soup is bold and super flavorful. The curry powder gives it a delicious Indian-inspired flare.
Q What can I add to red lentil soup?
A
We recommend garnishing your soup with garlic Tarka, coconut milk, cayenne, cilantro, and a squeeze of lime. Alternatively, a dollop of plain full-fat yogurt, a drizzle of olive oil, a squeeze of lemon, or fresh chopped parsley would also be delicious.
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Red Lentil Soup
For the Garlic Tarka (Optional)
Heat coconut oil in a large pot over medium. Once the oil is warm, add the onions and saute until translucent, about 4 minutes, stirring occasionally.
Add garlic, ginger, and carrots and saute for 1 minute. Then add spices to coat the vegetables.
Add broth, coconut milk (reserving 1/4 cup for garnish), crushed tomatoes, salt and lentils. Bring the soup to a low boil, reduce to medium-low, cover the pot and simmer gently until the lentils are tender, but not mushy, 20-25 minutes.
If you’re making the garlic Tarka: in a small pot or skillet, melt the ghee over medium-low heat. Add the garlic and cook, stirring occasionally, for 4 to 5 minutes, until the garlic is golden brown (do not let it burn).
Garnish with a drizzle of the garlic Tarka (optional), a ¼ cup of coconut milk, a pinch of cayenne, chopped cilantro, and a squeeze of lime.
Nutrition Facts
Red Lentil Soup
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
- The nutrition facts are per serving and do not include the optional Garlic Tarka.
- If you’re enjoying this as an appetizer or side, it’ll serve 6-8.
- Garlic Tarka: ⅓ cup of ghee or extra-virgin olive oil + 12 garlic cloves, peeled and minced
- Plain full-fat yogurt
- Drizzle of olive oil
- Lemon juice
- Fresh parsley