Monday, December 16, 2019

Paleo Marinade for Vegetables

A basic guideline for Paleo style, clean eating is ... "eat whole foods, organic as much as possible and avoid processed foods ... if it looks like it was made in a factory, don't eat it!" 

Before changing to the Paleo diet, a bottle of my 'Bean Salad Marinade' (from For the Love of Food, page 156) was a staple in my fridge. Any leftover vegetables from meals became a quick marinated salad for the next day... whether it was stir fried zucchini, mushrooms and onions, roasted asparagus or steamed broccoli, carrots, even Brussels sprouts were tossed in a bowl with some thinly sliced fresh onion and the marinade.

Most of the Bean Salad Marinade ingredients from my original recipe are no longer allowed on my diet so I have been searching for a Paleo version. Last month I found a recipe that I have been adapting to my taste. I have used this marinade on raw vegetables, steamed vegetables and even with cooked sweet potatoes!
Fast and simple ~ Mixed Vegetables or Sweet Potato Salad

It is fast, simple and has numerous flavor variations. Warning this is addictive ... and healthy!! I use red onions because I love the color, but after marinating for 2 days it will turn the cauliflower pink. If that's a game changer for you, add the red onions just hours before serving or use sweet white onions instead. 
This is a make ahead salad. For the best flavor, allow the salad to marinate at least overnight, stirring occasionally... I let it marinade for two days before serving. You can use any variety of vegetables.

Here are a few suggestions for variety and whether to pre-cook or use them raw...
 ~raw florets of broccoli and cauliflower
 ~raw celery, sliced on the diagonal
 ~raw small zucchini, cut into coins
 ~raw red or sweet white onions, julienne, sliced thin 
 ~raw Sugar Snap peas, tips removed and cut diagonally into 2-3 pieces
 ~raw bell peppers in every color **only if you can tolerate nightshades
 ~raw or lightly steamed carrot slices
 ~steamed Brussels sprouts, cut in halves or quarters
 ~roasted asparagus, cut into bite sized pieces
 ~cooked golden beets, skin removed and diced 

Remember, always try to eat in season and choose organic when possible. Your local Farmer's Market is the ideal place to shop!


PALEO VEGETABLE SALAD MARINADE        Yield: about 2 cups
Marinated Raw Mixed Vegetables
    Keep a bottle of this basic marinade as a staple in your fridge!
The Basic Marinade:
1 cup apple cider vinegar
1/3 cup honey
1/2 cup avocado oil
1 tsp. granulated garlic
1 tsp. onion powder
1 tsp. Celtic Sea Salt
Flavor Options:
**Season the above Basic Marinade with your choice of the following;
   1 Tbsp. finely minced fresh dill weed 
   or 1/2 Tbsp. dried dill weed
   or 2 tsp. crushed dried thyme + 1 tsp. crushed dried sweet marjoram
   or 2 Tbsp. sulfate free grainy mustard + 1 tsp. dried dill weed 

In a 2 cup jar or shaker bottle, measure and add all the 'Basic Marinade' ingredients. Add your desired 'Flavor Options', shake well, label with the date and store in the fridge. 

For a 'Marinated Vegetable Salad': prepare 8-10 cups of vegetables and toss with a full recipe of Marinade. Serves 8-10

For a 'Sweet Potato Salad': Cook, cool, peel and dice 2 jumbo, orange sweet potatoes. Finely dice 1/4 cup each celery and red onions. Gently mix sweet potatoes, onion and celery with 1/2 cup or more of the Marinade. **Note: the grainy mustard option is fabulous with this one! Serves 6-8 

For a 'Red Beet Salad': Cook, cool, peel and julienne or slice red beets, toss with red or green thinly sliced cabbage and thinly sliced red onions. This one is messy but delicious!!

Any of these salad ideas are a welcome addition to a potluck any time of the year. With the busy holiday season approaching, take advantage of a make ahead, healthy dish to share with friends and family. 

Until next time... Happy Holidays and Bon App├ętit! 

Recipe Ideas by Sally Rae
Photos by Sally Rae
Inspiration from Lichen Paleo, Loving AIP 

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