Our grocery stores are filled with prefabricated and modified foods bursting with carbohydrates and sugars. The health-conscious among us know to avoid the cookies, doughnuts, candies, cereals and other snack foods that are obviously almost nothing but sugar. But now we’re finding sugar where we once didn’t expect it—in breads, sauces, juices, soups.
It’s everywhere! Sugar is sneaking into staple foods we once thought of as wholesome and healthy.
Well, there’s an easy way to avoid these sneaky sugars and junk carbohydrates, and that’s to eat whole foods in the right proportions. By getting your carbs from whole, quality sources, you’re making a better choice immediately—but here’s how to take the benefits a step further. I call it the 80:20 Ratio. When you make 80% of your meal fiber-rich vegetables, fresh herbs, and other such succulent ingredients, digestibility and alkalinity are increased. Make the remaining 20% quality, whole-food carbs, and you have a winning, healthy, deliciously dynamic combo. The quality carbs are buffered by the easily assimilated veggies and herbs, and are digested without the usual carb effect of raising glucose in the blood.
When we eat white rice, white bread, pasta and other such refined foods alone, we are literally dumping sugars into our bodies that stampede into the bloodstream and leave us with high blood sugar. The body responds by pumping excess emergency insulin into the blood to round up all that sugar. The inevitable result is a major drop in energy. We feel tired, irritable, and generally lousy. And we jiggle with extra fat. The reason? Insulin resistance, where the cells in the body eventually lose their ability to respond to insulin. Blood sugar spikes, the pancreas goes into overdrive to produce more insulin, blood sugar drops drastically. And one of the undesirable side effects of insulin resistance is the storage of fat you don’t need. In extreme cases, the exhausted pancreas quits, and voila—diabetes.
The problem is that most of us find these foods irresistible—either we grew up on them, or we crave them because they’re tasty and highly habit-forming. Well, you can still have yummy, satisfying carbs. Just switch to the 80:20 Ratio, and make the carbs whole and high-quality, the veggies and herbs fresh and succulent. You’ll soon find that this way of eating is habit-forming, too—but in the best possible way. You’ll get into the habit of eating delicious, filling, satisfying food, feeling great and loving the sight of the unwanted pounds rolling off.
In today’s world, with the alarming increase of type-two diabetes and childhood obesity, we all need to educate ourselves about insulin resistance and the devastating effect it has on health and wellbeing. We and our kids have to get smart about eating for controlled, sustained blood sugar. It’s something we need to do for ourselves, because the food manufacturers are surely not going to do it for us.
This doesn’t mean deprivation or turning into a food fanatic. Simply adjust the ratio and buffer the rise in blood sugar. The effects are wondrous. I worked with a client who wanted to run the Chicago marathon, but he needed to lose about 70 pounds. He thought he was eating healthily—he said he ate mostly salads and only occasional snack foods. He didn’t understand why he was carrying around so much excess weight. I looked into his diet, and found the culprit: the salads he ate came mostly from salad bars, and the dressings were loaded with fat and sugar.
We counted the calories. He was shocked to learn that one of his typical salads totaled more than 3500 calories, half of them from fat, because of the dressing. I showed him the 80:20 regime, and he took to it right away. Once he was off the salads and snack foods and eating this new way, the pounds melted right off him in just five months.
I also worked with a Silicon Valley executive who weighed almost 400 pounds. He had the health issues you’d expect with such obesity: high blood pressure, high cholesterol, adult onset diabetes and edema. He wanted to get gastric bypass surgery, but his doc said no—not until you lose 25% of that dangerous weight. I started working with him on an exercise program, which at the beginning was just walking in a circle with a 50-foot radius. I taught him the 80:20 regime, showed him a selection of recipes. Within a month, he’d shed 20 pounds and was walking 25 minutes a day. Within six months he’d lost 95 pounds and was walking two hours a day. He got his bypass surgery. Today, he’s traveling the world, disease-free, a new man.
You’ll see how easy it is to adopt this new, healthy way of eating that’ll help make you lean and full of energy.
Quinoa Tabouli Salad 80:20 (8 servings)
Looking at the ingredients, you’ll see that there are approximately 2 cups cooked quinoa and 8 cups fresh, raw vegetables. Quinoa is a great example of a “quality” carb—not only is it a whole food, it happens to be a “super food”, 14% protein and easily digested. The porters who dwell in the Andes have been eating quinoa for breakfast for centuries, and they can carry close to their own body weight up the mountain without tiring.
This recipe is just one example. What you’ll see in all the recipes I’ve included in this book is that you’ll be ditching the old salad dressings you’re accustomed to, using instead herbs, sometimes fruit or fruit zests, and different spices galore to “dress” your vegetables-and-quality-carb meal. These salads are full of fresh flavors, are highly nutritious and a breeze to digest, therefore nearly impossible to store as fat.
You’re going to love it.
Ingredients:
2 cups cooked quinoa
2 cups seeded and diced cucumber
3 cups seeded and diced tomato
3 cups chopped Italian parsley
1 cup chopped mint
¼ cup lemon juice
1 Tablespoon ground cumin
To taste salt and pepper
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Baby French Lentil Salad
Baby French green lentils are the most intensely flavored of all the lentil family. When cooked they hold their firm texture which is great for many applications including salads. Their history dates back with archeological digs on artifacts dating to 8,000 to 7,000 BC. Though they are small in size but they are packed with nutrition, rich in fiber and high in protein.
Ingredients:
2 cups cooked baby French lentils
2 cups seeded and diced cucumbers
2 cups seeded and diced tomato
1 cup chopped chives
1 cup chopped Italian parley
1 cup chopped dill
½ cup chopped tarragon
¼ cup white balsamic vinegar
1 Tablespoon lemon zest
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Fennel and Apple Salad (8 servings)
Fennel is a bulb with a long medicinal and culinary history. It was used by ancient Egyptians as a special food and medicine. It was used as a snake bite remedy in ancient China. Fennel is used today as a digestive aid and stomach tonic. It is also used as a weight loss aid. It is especially delicious steamed or lightly boiled, then marinated with olive oil and garlic, then grilled over an open flame.
Ingredients:
2 cups cooked fennel root
2 cups small diced red bell peppers
2 cups diced green apple
2 cups diced celery root
1 cup chopped Italian parsley
1 cup chopped chives
¼ cup lemon juice
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Red and Yellow Pepper Salad (8 servings)
Bell peppers have excellent flavor and when roasted or charred over an open flame, they become sweet and even more delicious.
Ingredients:
2 cups roasted or charred peppers
2 cups diced and cooked celery
2 cups caramelized yellow onions
2 cups seeded and small diced tomato
1 cup chopped chives
1 cup chopped Italian parsley
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Buckwheat Salad (8 servings)
Buckwheat has become popular again and is known far and wide for its many uses; Soba noodles in Japan and kasha in Russia. It is a highly nutritious and gluten free grain despite having wheat in its name. It is often made into flour and made into many gluten free foods.
Ingredients:
2 cups cooked buckwheat groats
2 cups small diced red bell peppers
2 cups seeded and small dice cucumber
2 cups small diced and cooked celery
1 cup chopped Italian parsley
1 cup chopped dill
1 cup chopped tarragon
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Golden Beet Salad (8 servings)
The golden beet is a potassium rich food, containing approximately 360 mg per four ounce serving. Potassium is an electrolyte which helps regulate blood pressure and offset the negatives of sodium.
Ingredients:
2 cups cooked and small diced golden beets
2 cups small diced and cooked celery
2 cups seeded and diced cucumber
2 cups chopped Italian parsley
1 cup brunois red bell peppers
1 cup chopped dill
1 cup chopped chives
¼ cup red wine vinegar
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Latin Black Bean Salad (8 servings)
Recent research is showing that black beans are some of our most perfect foods. They have very low fat while providing special support for digestive tract health. Brazil and India grow more black beans than any other countries.
Ingredients:
2 cups cooked black beans
2 cups seeded and diced cucumbers
2 cups seeded and diced tomato
1 cup diced red pepper
1 cup chopped cilantro
1 cup chopped Italian parsley
¼ cup balsamic vinegar
1 Tablespoon ground cumin
1 Tablespoon ground chili powder
1 Tablespoon cayenne pepper option for spice
2 cups diced mango (optional)
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Orzo Salad (8 servings)
Orzo is rice shaped pasta. By undercooking orzo you can reduce the glycemic index slightly. A 2 oz portion of orzo has approximately 200 calories, most of which come from carbohydrates. 14 percent come from protein and 5 from fat.
Ingredients:
2 cups cooked orzo pasta
2 cups brunois red bell pepper
2 cups seeded and small diced tomato
2 cups chopped Italian parsley
1 cup fresh chopped basil
½ cup fresh chopped oregano
½ cup chopped chives
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Pearl Barley Salad (8 servings)
Although Barley is a complex carbohydrate it is considered a low glycemic food.
Barley is one of the oldest cultivated grains. Egyptians buried mummies wearing barley necklaces. It is a highly adaptable crop, growing north of the arctic circle and as far south as Ethiopia.
Ingredients:
2 cups cooked pearl barley
2 cups diced cucumbers
2 cups diced tomato
2 cups chopped green onions
1 cup chopped Italian parsley
½ cup chopped tarragon
½ cup chopped dill
¼ cup lemon juice
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Baby French Lentil salad (8 servings)
Baby French green lentils are the most intensely flavored of all the lentil family. When cooked they hold their firm texture which is great for many applications including salads. Their history dates back with archeological digs on artifacts dating to 8,000 to 7,000 BC. Though they are small in size, they are packed with nutrition, rich in fiber and high in protein.
Ingredients:
2 cups cooked baby French lentils
2 cups seeded and diced cucumbers
2 cups seeded and diced tomato
1 cup chopped chives
1 cup chopped Italian parsley
1 cup chopped dill
½ cup chopped tarragon
¼ cup white balsamic vinegar
1 Tablespoon lemon zest
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Basmati Rice Salad (8 servings)
The name “Basmati” is derived from the Sanskrit word “Vasmati” meaning fragrant. It has been used in India and Pakistan for centuries and is now used throughout the Middle East and extensively throughout Persia. Basmati rice has a “ medium” glycemic index as opposed to many other white rices which are considered to be high.
Ingredients:
2 cups cooked long grain basmati rice
2 cups chopped green onions
2 cups cooked quinoa
2 cups seeded and diced cucumber
3 cups seeded and diced tomato
2 cups chopped parsley
1 cup chopped mint
½ cup chopped tarragon
¼ cup fresh lemon zest
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Black-Eyed Pea Salad (8 servings)
Originating from North Africa, they were brought to the new world and became popular during the civil war. They were first grown prolifically in Virginia. During the early 1900’s George Washington Carver promoted black-eyed peas as an excellent source of food for man and soil, as there were also a cover full of agricultural nutrition. For southerners many start their year with black-eyed peas as a tradition for good luck.
Ingredients:
2 cups cooked black-eyed peas
2 cups spinach chiffonade
2 cup chopped charred red peppers
2 cups caramelized yellow onions
1 cup seeded and diced tomatoes
1 cup chopped cilantro
1 cup chopped Italian parsley
¼ cup malt vinegar
¼ cup brown sugar (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Brown Rice Salad (8 servings)
Brown rice has been long considered one of the healthiest foods. A whole grain of rice has several layers, only the outermost layer (the hull) is removed in the production of brown rice. When brown rice is further milled to remove the bran and the germ it them becomes white rice, which needs even further polishing and therefore the removal of even more nutrition.
Brown rice has a slower digestion process due to it not being over processed.
Ingredients:
2 cups cooked brown rice
2 cups seeded and diced cucumbers
2 cups seeded and diced tomato
2 cups brunois red bell peppers
1 cup chopped chives
1 cup chopped Italian parsley
1 cup chopped dill
¼ cup lime juice
1 Tablespoon lemon zest
1 Tablespoon orange zest
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Bulgur Salad (8 servings)
Bulgur is wheat kernels that have been boiled, dried, cracked and sorted by size. Because it has been precooked it needs to be boiled for only about ten minutes. Many different kinds of wheat may be used though durum is the most popular. Bulgur is extremely high in fiber and has more fiber than quinoa, oats, millet, buckwheat or corn. Making wheat into bulgur is an ancient process that originated in the Mediterranean region and has been an integral part of Middle Eastern cuisine for thousands of years.
Ingredients:
2 cups cooked bulgur
2 cups small diced red bell peppers
2 cups seeded and small dice cucumber
2 cups seeded and small diced tomato
1 cup chopped Italian parsley
1 cup chopped mint
1 cup chopped dill
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Butternut Squash Salad (8 servings)
Butternut is technically a fruit as it contains seeds. It is considered a “power food” rich in beta carotene, phytonutrients and antioxidants. It has an amazing texture which lends itself to many cooking techniques including grilling.
Ingredients:
2 cups cooked butternut squash
2 cups small diced red bell peppers
2 cups seeded and small diced cucumber
2 cups seeded and small diced tomato
1 cup dried cranberries
1 cup chopped Italian parsley
¼ cup lime juice
¼ cup maple syrup
1 teaspoon cinnamon
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Carrot Salad (8 servings)
Before the 17th century all carrots were purple.
Carrots were likely first cultivated around 5000 years ago. It is hard to say when they first appeared as many people mistook them for parsnips. Carrots are an excellent source of vitamin A, which is processed naturally from beta Carotene. One medium sized carrot is 25 calories, 6 grams of carbohydrates, and 200% of our vitamin A.
Ingredients:
2 cups small diced and cooked carrots
2 cups small diced celery
2 cups seeded and diced cucumber
1 cup seeded and diced tomato
1 cup chopped dill
1 cup chopped Italian parsley
¼ cup lemon juice
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Forbidden Black Rice Salad (8 servings)
Black rice, known as forbidden rice was once only allowed to be eaten if the emperor gave permission! It was also considered to be an aphrodisiac.
In recent times it is now known for its healing power and nutrient density. It is loaded with antioxidants, vitamin E, fiber, and natural anti inflammatory qualities. It is now considered a “super food”.
Ingredients:
2 cups cooked black forbidden rice
2 cups chopped cucumber
2 cups peeled and chopped tomato
2 cups chopped green onions
1 cup chopped Italian parsley
1 cup chopped fresh chives
¼ cup rice vinegar
1 teaspoon cayenne pepper
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Freekeh Salad (8 servings)
Freekeh is a hard wheat product that usually comes from the young durum plant. It is commonly roasted and then rubbed to gather more flavor and less starchy. It is found mostly in Middle Eastern and North African foods but its roots go back to several thousand years ago to Egypt. Rumor has it that it was discovered when an ancient village in the Eastern Mediterranean picked young wheat before an attack. Fire from the attack burnt the wheat but the people found the roasted young wheat delicious.
Ingredients:
2 cups cooked freekeh
2 cups small diced and cooked celery root
2 cups seeded and small diced cucumber
2 cups seeded and small diced tomato
2 cups small diced red bell pepper
1 cup chopped Italian parsley
1 cup chopped fresh tarragon
1 cup chopped walnuts (optional)
¼ cup lemon juice
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Green and Yellow Zucchini Salad (8 servings)
This recipe is excellent the way it is here, but for a nice alternative, marinate the zucchini and onions in olive oil and garlic, then grill them lightly prior to mixing.
Ingredients:
2 cups cooked green and yellow squash
2 cups small diced red bell peppers
2 cups seeded and small diced cucumber
2 cups seeded and small diced tomato
1 cup diced and cooked yellow onion
1 cup chopped Italian parsley
¼ cup lime juice
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Green Beans and Almond Salad (8 servings)
This is a great way to serve green beans as a side dish for almost any occasion. The green beans are blanched so it will hold up well as an accompaniment or stand on its own.
Ingredients:
2 cups blanched and diced green beans
2 cups small diced red bell peppers
2 cups seeded and small diced tomato
1 cup toasted slivered almonds
1 cup chopped Italian parsley
¼ cup lemon juice
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Jicama Salad (8 servings)
Jicama is a starchy vegetable with the texture that is seemingly between an apple and potato. It absorbs flavors really well as it is neutral on its own. Also known as Mexican yam or Mexican turnip.
Ingredients:
2 cups diced jicama
2 cups small diced red bell peppers
2 cups seeded and small diced tomato
2 cups chopped cilantro leaves
1 cup chopped Italian parsley
¼ cup lime juice
¼ cup agave syrup
¼ cup extra virgin olive oil (optional)
1 Tablespoon chili powder
1 teaspoon ground cumin seed
1 teaspoon cayenne pepper
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Khorasan Salad (8 servings)
Whole Khorasan wheat is rich, buttery tasting and is grown throughout the world.
Khorasan wheat is another example of an heirloom grain once pushed aside and now making its way back to add variety. It has a rich history, and is said to have been brought back from an ancient Egyptian tomb. Khorasan wheat has higher levels of protein than wheat and more vitamin E.
Ingredients:
2 cups khorasan wheat
2 cups small diced celery
2 cups seeded and small diced cucumber
2 cups seeded and small diced tomato
2 cups small diced red bell pepper
1 cup chopped Italian parsley
1 cup chopped fresh tarragon
¼ cup lemon juice
¼ cup orange zest
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens.
Millet Salad (8 servings)
Chinese legends attribute the domestication of millet to Shennong the Emperor of China.
It is one of the oldest human foods and believed to be one of our very first staple foods.
Although its role and popularity has somewhat diminished today, millet still ranks as the sixth most important cereal grain in the world. Rich in magnesium it is known as a heart healthy grain and full of many healing properties.
Ingredients:
2 cups cooked millet
2 cups finely diced green onions
2 cups seeded and finely diced cucumber
2 cups finely diced and cooked celery
1 cup finely brunois red bell pepper
1 cup chopped chervil
1 cup chopped Italian parsley
¼ cup finely chopped lemon zest
¼ cup lemon juice
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Parsnip and Sweet Potato Salad (8 servings)
Parsnips were used as a sweetener before the arrival of cane sugar in Europe.
They are very high in vitamins and minerals including potassium. Some say it is under used since the arrival of the carrot. It was introduced into the United States in the 19th century.
Ingredients:
2 cups diced and cooked parsnips
2 cups diced and cooked sweet potato
2 cups diced and cooked celery
2 cups seeded and finely diced cucumber
1 cup thinly sliced green onions
1 cup chopped Italian parsley
1 cup chopped chives
¼ cup rice vinegar
1 teaspoon cinnamon
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens.
Pumpkin Salad (8 servings)
This is a great holiday salad and is an excellent side dish on Thanksgiving or any group gathering. The fresh ginger and cinnamon give it a real holiday quality that can easily be left out and served as a grill accompaniment with your favorite grilled meats or vegetables.
Ingredients:
2 cups cooked pumpkin squash
2 cups small diced red bell peppers
2 cups seeded and small dice cucumber
2 cups seeded and small dice tomato
1 cup chopped Italian parsley
1 cup chopped chives
¼ cup lime juice
¼ cup maple syrup
¼ cup minced ginger root
1 teaspoon cinnamon
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens
Red Potato Salad (8 servings)
There are hundreds of varieties of potatoes while the red potato has stood out for its smooth skin and red color. The “new” potato refers to the red potato that has been harvested early.
These are excellent potatoes for boiling, roasting and for salads. They are high in potassium and low in fat.
Ingredients:
2 cups medium diced and cooked red potatoes
2 cups small diced celery
2 cups finely chopped green onions
2 cups finely brunoised red peppers
1 cup chopped Italian parsley
1 cup chopped chives
1 cup chopped dill
¼ cup red wine vinegar
2 Tablespoons whole grain mustard
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens
Rye Salad (8 servings)
Rye eventually gained respect after being seen as a weed within the more desirable wheat crops. Soon it gained popularity, as it is able to thrive in many climates making it popular in Northern Europe and Russia. The type of fiber in rye promotes lower glycemic index than wheat and many other grains, which makes it a healthy choice for diabetics.
Ingredients:
2 cups cooked rye
2 cups small diced celery
2 cups seeded and small diced cucumber
2 cups seeded and small diced tomato
2 cups small diced red bell pepper
1 cup chopped Italian parsley
1 cup chopped fresh tarragon
1 cup chopped dill
¼ cup lime juice
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens
Spelt Salad (8 servings)
Spelt is a form of wheat which used to be much more popular as it has a very mild flavor. It is extremely nutritious but became less popular with the expansion of industrialized wheat as a commodity.
Ingredients:
2 cups cooked spelt
2 cups small diced and cooked celery root
2 cups seeded and small diced cucumber
2 cups seeded and small diced tomato
2 cups small diced red bell pepper
1 cup chopped Italian parsley
1 cup chopped fresh tarragon
1 cup chopped pecans (optional)
¼ cup lemon juice
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens
Fresh Sweet Corn Salad (8 servings)
Corn was developed and cultivated in Mexico at least 7000 years ago. Maize was used as a staple and a major part of the native American diet when Columbus discovered America. At that point it had not been seen in Europe yet. Despite its bad rap, due to high sugars and increased mass production, it is also known as an alternative to gluten. It also has healthy amounts of many B vitamins as well as minerals such as magnesium, zinc and iron.
Ingredients:
2 cups cooked sweet corn
2 cups small diced red bell peppers
2 cups chopped green onions
2 cups peeled and small diced cucumber
1 cup chopped cilantro
1 cup chopped Italian parsley
1 Tablespoon ground cumin
1 Tablespoon chili powder
¼ cup fresh lime juice
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens
Sweet Potato Salad (8 servings)
Scientists believe that sweet potatoes were domesticated thousands of years ago in Central America. Christopher Columbus brought them back to Europe in 1492. The crop was introduced to China in the 16th century and and then spread throughout Asia, Africa and Latin America. Sweet potatoes are high in vitamin A, and many B vitamin as well.
Ingredients:
2 cups small diced and cooked sweet potato
2 cups small diced green onion
2 cups diced and cooked celery
2 cups chopped Italian parsley
1 cup chopped chives
¼ cup rice vinegar
¼ cup maple syrup
1 teaspoon cinnamon
½ teaspoon nutmeg
¼ cup extra virgin olive oil (optional)
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens
Small White Navy Bean Salad (8 servings)
White beans are high in protein high in fiber and low fat. They gained popularity as “ Navy” beans as they were very popular to the navy fleets. They are smooth and exceptionally creamy, excellent in salad and pureed into soups.
Ingredients:
2 cups cooked small white navy beans
2 cups small diced yellow peppers
2 cups seeded and chopped tomatoes
2 cups small diced and cooked celery
1 cup chopped chives
1 cup chopped Italian parsley
½ cup chopped sage leaves
¼ cup balsamic vinegar
1 Tablespoon brown sugar
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours. Mix well again and serve on bed of romaine or spring greens
Wild Rice and Apple Salad (8 servings)
Wild rice is an aquatic cereal grain that grows wild in lake and river beds. It has a history going back over 12,000 years found in the layers of the earth in similar aquatic regions of Asia. It has been an ancestral staple grain for many. Wild rice has been called “the caviar of all grains.” The sweet and textured nutty grain is often the grain of choice for those who enjoy creating special and unique tasting meals.
Ingredients:
2 cups cooked wild rice
2 cups small diced and cooked celery root
2 cups seeded and small diced cucumber
2 cups seeded and small diced tomato
2 cups small diced green apple
1 cup chopped Italian parsley
1 cup chopped fresh tarragon
1 cup chopped walnuts (optional)
¼ cup lemon juice
To taste salt and pepper
2 cups shredded romaine lettuce or spring greens
Method:
Combine all ingredients together, mix well and let sit for 1-2 hours.
Mix well again and serve on bed of romaine or spring greens