Apple, Goat Cheese and Spicy Candied Pecan Salad

One of the easiest things I have done for my health and wellness is to have a salad every single day!

Its such an easy way to ensure I am eating the rainbow, getting lots of variety and all the incredible micronutrients we need!  

I am always preaching about PFF (protein, fiber and fat) and how eating in this way helps balance your hormones. 

A salad meal makes it easy to follow this tried and true concept as well.  

Why is protein important for my hormone health?

Eating protein provides your body with amino acids that are used to produce specific hormones, like estrogen, insulin, and thyroid hormone.  Make sure to have 25-30g of protein at every meal as a minimum.

Why are healthy fats important for my hormone health?

The body uses fats as building blocks for hormones so eating healthy fats is vital for good hormone health and proper hormonal balance.

Why do I need to make sure to include fiber in my meals?

Fiber binds to excess hormones in the body and works to remove them through the colon. If you're not consuming enough fiber, then instead of being eliminated, excess hormones can be reabsorbed back into your body leading to imbalanced levels.

I often hear salads are boring!  And I couldn't disagree more!  I like to create a flavour explosion!  And if you make it fun its anything but boring!

Tips for making a great salad

1. Make sure your greens are crisp. Dry them thoroughly as any moisture will prevent the dressing from coating the leaves and your salad will be bland and watery.
2. Put a paper towel on top of the prepackaged salads and store upside down.  If using prepackaged lettuce this is a game changer on keeping it fresh.
3. Add contrast! Both in flavour and texture. Sweet and savoury, soft and crunchy, sour and spicy. It keeps things interesting, as every bite is a surprise!
4. Make your own dressing. Not only is it healthier but it tastes better too! Plus, it’s super easy to make.
5. Toss the salad before serving. You will want to add some of the dressing and hand-toss so the greens can get lightly coated. Start with a little bit and add more if necessary, but don’t overdo it. 

I recently had a version of this salad at a restaurant and it's been on repeat at my house. The flavours compliment each other so well- tangy goat cheese, spicy but sweet pecans and then the sweet apple- I use balsamic vingiarette dressing which adds a bit of pucker too!

And the beauty of salads is that they are adaptable to your specific tastes!

First you need to make the spicy candied pecans.  It is so easy to do and I keep them in a glass container in the refrigerator.

I like to use the stovetop. It’s quick, convenient and you don’t have to wait for your oven to preheat!

All you do is melt the butter and then add the remaining ingredients to a skillet. Add toasted nuts and let them caramelize. Then transfer to a parchment paper-lined or silicone baking sheet and wait for them to cool!

SPICY CANDIED PECANS

• 2 tablespoons butter
• 1/2 cup brown sugar
• 2 tablespoons water
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt
• 1 cup pecans, toasted

MAKING THE SPICED CANDIED NUTS:

1. Melt the butter in a skillet, over medium heat. Add the sugar, salt, water, cinnamon, nutmeg and paprika and cook until the sugar dissolves and the mixture starts to bubble.
2. Add the pecans and stir to coat. Continue cooking, allowing the sugar mixture to reduce, for about 3-5 minutes. Stir constantly so the pecans don't burn.
3. Remove from heat and transfer the candied pecans, on a single layer, to a parchment paper lined or silicone lined baking sheet so they can cool completely. Make sure to separate them now, otherwise they will stick together. 

Next make your dressing! 

I’ve already mentioned above in the tips that you should make your own dressing versus buying the bottled stuff. It’s easy, healthier and it tastes better!

The magic formula to making any vinaigrette you can dream of, is using 3 parts of oil to 1 part of vinegar, plus whatever add-ins you’d like. I like using balsamic vinegar, olive oil, Dijon mustard and honey. Oh, also salt and pepper!! A good dressing should always be well seasoned!

My method to making vinaigrette is the easiest or hmmm the laziest one LOL!

I use a mason jar! You could also use this jar . I add all the ingredients, close the lid and shake, shake, shake until the vinaigrette is all combined and emulsified. What could be easier than that?

HONEY BALSAMIC VINEGAR DRESSING

• 1 tablespoon Honey
• 3 tablespoons Balsamic vinegar
• 1 tablespoon Dijon
• Salt and pepper
• 1/2 cup olive oil

1. Combine all the ingredients in a small mason jar. Close the lid and shake until emulsified. Taste and adjust seasonings if needed.