The ultimate value of life depends upon awareness and the power of contemplation rather than upon mere survival.
—Aristotle
Arugula Salad with Lime Vinaigrette
Arugula Salad with White Nectarine Vinaigrette
Autumn Harvest Salad with Balsamic Vinaigrette
Basil-Feta-Cranberry Bean Salad
Beet and Fennel Salad with Orange Vinaigrette
Berry-Hazelnut Salad with Honey–Poppy Seed Vinaigrette
Cabbage Salad with Cilantro Vinaigrette
Carrot-Hijiki Salad with Sweet Miso Dressing
Chicken Fajita Salad with Spicy Avocado Dressing
Fresh Garden Salad with Herbal Vinaigrette
Lemon-Olive Oil Chickpea Salad
Lettuce and Cabbage Salad with Creamy Ginger Dressing
Italian Greens Salad with Red Wine Vinaigrette
Pear and Hazelnut Salad with Creamy Cranberry Dressing
Steamed Salmon, Spinach, and Fennel Salad
Spinach Salad with Pecans and Dried Cherries
Raw Kale Salad with Lemon and Pumpkin Seeds
Roasted Beet Salad with Basil Balsamic Vinaigrette
Smoked Salmon and Yam Salad with Creamy Chipotle-Lime Dressing
Strawberry Salad with Candied Pumpkin Seeds
Whole Meal Salad with Lemon-Tahini Dressing
Green Beans with Garlic Dressing
Summer Squash and Cannellini Bean Salad
Braised Kale with Garlic and Ginger
Steamed Greens with a Spicy Peanut Curry Sauce
Sautéed Asparagus with Garlic and Lemon
Sautéed Cabbage with Cumin Seeds
Sautéed Pattypan Squash with Lemon and Capers
Steamed Vegetables with Lemon-Garlic Dressing
Roasted Butternut Squash with Shallots and Golden Raisins
Roasted Root Vegetables with Fresh Herbs
Vegetables offer us a wide variety of potent antioxidants, anticancer agents, phytochemicals, vitamins, minerals, and more. Let your eyes guide you when choosing vegetables from the store or the market. The beautiful array of colors offered by vegetables give us the good chemicals we need to maintain optimal health. Chances are that the colors that you are most attracted to are the chemicals that your body needs most at that moment. Not only do these plants give us all of the potent nutrients we need, they also offer our taste buds a wide variety of wonderful flavors.
A diet high in fresh organic vegetables has been associated with a decrease in almost every disease. At the same time, a diet low in fresh vegetables has been associated with a higher risk for almost every disease. Try to make vegetables and greens a regular part of every meal.
Make a variety of soups and stews to which you can add almost an endless amount of chopped vegetables.
Whenever possible, we prefer to purchase organic vegetables and fruits from our local farmers’ market. Buying locally supports the local economy and benefits small farmers. It is also wonderful to connect with the farmers who grow your food. Chances are, if you have a health food store or food co-op in town, their produce is grown locally. Purchase fresh, organic produce frequently from a store that has a rapid turnover. If possible, make more frequent trips to the store and buy smaller amounts of produce.
Dull-looking or wilted vegetables have been sitting on the shelf too long. Choose crisp, colorful produce that is free of any discolored areas and slime.
Longer storage time cannot only cause the produce to spoil, but also significantly reduce nutrient levels and flavor. Delicate produce such as leafy greens, fresh herbs, broccoli, summer squash, and soft, ripe fruits is best used within a few days. Other produce, such as winter squash, onions, garlic, and root vegetables can be stored for longer periods of time without leading to spoilage or significantly reducing nutrient levels.
When you purchase in-season produce, it is much fresher, the nutritional value is significantly higher, and the flavors are far superior to food that has traveled thousands of miles. Imagine the difference in flavor and texture from a just-picked local organic strawberry compared to a strawberry that has traveled across the country to get to your grocery store. Buying local, organic produce also reduces carbon emissions from transport, thus reducing the impact on global warming.
Wash your vegetables before you use them, not before you store them. They need to be stored dry. If you are purchasing your vegetables at a grocery store, they are usually sprayed with cold water throughout the day. This keeps them fresh and crisp in the store, but at home in a plastic bag they may mold rather quickly. Make sure you dry them well. Wrap leafy greens with a cloth or paper towel and then place them in a plastic bag in the crisper drawer in your refrigerator. Berries can quickly degrade if they are wet; be sure to eat them, freeze them, or cook with them very soon after purchasing. Other vegetables that are damp can simply be dried off before storing.
Place root vegetables, such as potatoes and yams, in a cool, dark place. Exposure to light can cause potatoes to turn green. The green pigment contains the toxic alkaloid, solanine. Green sections of potatoes should be removed before cooking. Pumpkins and other winter squashes can be stored in a dry place for 2 to 3 months. Onions and garlic should be stored in a separate basket that allows for plenty of airflow.
Root vegetables such as carrots, parsnips, and beets can be stored in the refrigerator for several weeks. Cut the leaves from root vegetables before storing as the flow of sap continues to the leaves at the expense of the root.
Cabbage can be kept in the refrigerator for several weeks also. Store other vegetables in the refrigerator crisper drawer for up to a week. Apples, berries, and cherries are best kept in the refrigerator, while other fruits can be kept on the countertop in a well-ventilated container until ripe.
Ripe fruits can be stored in the refrigerator in an open plastic bag until ready to use. Tropical and citrus fruits, as well as avocados and tomatoes, are best kept at room temperature.
This is a light and zesty salad that pairs well with a spicy black bean dish or any dish with Mexican flair. Fresh organic sweet corn kernels freshly cut off the cob are another delicious addition to this salad.
6 cups arugula leaves
2 cups mixed organic salad greens
½ cup raw pumpkin seeds, toasted
1 small red bell pepper, sliced into rings
1 avocado, cubed
3 to 4 green onions, sliced
¼ cup extra-virgin olive oil
1 to 2 teaspoons finely grated lime zest
¼ cup freshly squeezed lime juice
1 tablespoon brown rice vinegar or coconut vinegar
1 garlic clove, crushed
¼ teaspoon sea salt
¼ teaspoon ground cumin
pinch ground cardamom
To prepare the salad, rinse the arugula and salad greens to remove any dirt or sand. Bunched arugula can sometimes have quite a bit of dirt on it. Spin dry with a salad spinner and transfer to a large salad bowl.
In a skillet over medium-low heat, toast the pumpkin seeds until you hear a “pop.” Transfer the seeds to a small bowl to cool.
Add the pumpkin seeds, red pepper rings, avocado cubes, and green onion slices to the salad bowl with the greens.
To make the dressing, whisk together all the ingredients in a small bowl. Pour the dressing over the salad and toss to coat. Serve immediately.
Yield: 4 to 6 servings
Adding fruit to olive oil and vinegar creates a luscious, fruity salad dressing. If you don’t have a white nectarine, use a white or yellow peach instead. This dressing pairs well with any type of spicy salad green. Try mustard greens or a spicy salad mix in place of the arugula.
1 large bunch arugula
1 cup raw walnuts, roasted and chopped
1 nectarine, sliced
½ ripe white nectarine
6 tablespoons extra-virgin olive oil
¼ cup white wine vinegar
1 small garlic clove
¼ to ½ teaspoon sea salt
1 to 2 tablespoons finely chopped fresh parsley
To prepare the salad, rinse and drain the arugula. Tear the larger leaves into pieces if necessary. Place into a large salad bowl. Sprinkle with roasted walnuts and add the sliced nectarine.
To make the dressing, place all the ingredients except for the parsley into a blender and blend on high until puréed. Add the parsley and blend on low speed until incorporated; if you blend the parsley too long it will turn the dressing green.
Pour the dressing over the salad and toss to coat. Serve immediately. Store any extra dressing in a glass jar in the refrigerator for up to 1 week.
Yield: 4 to 6 servings
Serve this colorful slaw recipe with grilled chicken, baked fish, or stir-fried tofu and brown rice. If you want to prepare this ahead of serving, simply make the salad and store it in the refrigerator. Keep the dressing in a glass jar and pour it over the salad when ready to serve.
3 cups thinly sliced red cabbage
3 cups thinly sliced green cabbage
2 carrots, grated
3 to 4 green onions, thinly sliced
½ cup chopped fresh cilantro
½ cup sesame seeds, toasted
¼ cup toasted sesame oil
3 tablespoons brown rice vinegar or coconut vinegar
1 tablespoon wheat-free tamari or coconut aminos
1 tablespoon pure maple syrup
1 garlic clove
one 1-inch piece fresh ginger
To prepare the salad, place all the ingredients into a large bowl and toss to combine.
To make the dressing, place all the ingredients into a blender and blend until combined. Alternatively, you can add all the ingredients to a widemouthed pint jar and use an immersion blender to combine. Pour the dressing over the salad and toss to coat. Serve immediately.
Yield: 6 servings
This is an excellent salad to serve in early autumn when the fall harvest of greens is available and the green apples and fresh figs are in season. Make a double batch of the dressing to have on hand for a quick salad of mixed greens. Dried figs can easily replace the fresh figs in this recipe.
8 cups mixed organic salad greens
1 to 2 cups finely sliced red cabbage
1 green apple, diced
3 to 4 fresh black mission figs, cut into wedges
½ cup dried currants
2 to 3 green onions, sliced
½ cup raw walnuts, lightly roasted
½ cup raw pumpkin seeds, toasted
4 tablespoons extra-virgin olive oil
3 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
2 teaspoons Dijon mustard
¼ teaspoon sea salt
Preheat the oven to 350°F.
To prepare the salad, rinse and dry the salad greens. Place in a large bowl along with the cabbage, apple, figs, currants, and green onions and toss gently to combine.
Spread the walnuts out in a small glass baking dish and lightly roast for 12 to 14 minutes. Remove the nuts from the oven and cool slightly, then chop. Add them to the salad.
Heat a skillet over medium heat. Add the pumpkin seeds and toast, keeping them moving in the skillet, until they begin to “pop.” Remove from the heat, and let cool slightly. Sprinkle on top of salad.
To make the dressing, place all the ingredients in a jar with a tight-fitting lid and shake well. Pour the dressing over the salad and gently toss to coat. Serve immediately.
Yield: 4 to 6 servings
Fresh cranberry beans can be found at your local farmers’ market in the summertime. The beans are white with dark pink speckles and are easy to shell. Have your children shell them in the backyard on a sunny afternoon. It’s a great activity to keep them busy and feeling like part of the family team! Serve this salad over cooked quinoa or fresh lettuce leaves.
4 cups fresh cranberry beans
6 cups cold water
1 small red onion, finely diced
1 cup packed fresh basil leaves
¼ cup extra-virgin olive oil
freshly squeezed juice of 1 lemon
¾ to 1 teaspoon sea salt or Herbamare
freshly ground black pepper
crumbled organic feta cheese (optional)
Put the beans in a 4-quart pot and cover with about 6 cups of water. Bring to a boil, then reduce the heat to a high simmer and cook for 25 to 30 minutes. Drain the beans in a colander and set aside to cool.
Place the cooled beans into a medium bowl, add the remaining ingredients, and gently toss together. Serve the salad at room temperature, or refrigerate for up to 4 days.
Yield: 4 to 6 servings
Fresh fennel is an excellent source of fiber, vitamin C, folate, potassium, and the phytonutrient anethole. Anethole helps to reduce inflammation and works to prevent the occurrence of cancer. Serve this salad with cooked quinoa and baked wild salmon for a balanced meal.
1 cup raw walnuts, lightly roasted
3 small beets, peeled and cubed
8 cups mixed organic salad greens
1 small fennel bulb, sliced
1 avocado, cubed
4 green onions, sliced
½ cup chopped fresh basil
1 teaspoon finely grated orange zest
¼ cup freshly squeezed orange juice
¼ cup extra-virgin olive oil
1 tablespoon balsamic vinegar
1 tablespoon chopped fresh fennel fronds
¼ teaspoon sea salt
¼ teaspoon ground cinnamon
Preheat the oven to 350°F.
To prepare the salad, spread out the walnuts in a glass baking dish and roast in the oven for 12 to 14 minutes, or until the walnuts give off a nutty aroma. Set aside to cool.
Place the cubed beets in a steamer basket over about 2 inches of water in a 2-quart pot. Place a lid on the pot and cook over medium heat for 10 to 15 minutes or until tender. Transfer to a dish to cool completely.
To make the dressing, whisk together all the ingredients in a small bowl.
To assemble the salad, in a large salad bowl, combine the mixed greens, beets, walnuts, fennel, avocado, green onions, and basil. Pour over the dressing and toss to coat. Serve immediately.
Yield: 4 to 6 servings
Beets are a nutrient-dense food, particularly rich in folic acid, which protects us from heart disease, birth defects, and certain cancers. Kale is a powerful anticancer food rich in organosulfur compounds. Walnuts are very high in omega-3 fatty acids, which reduce inflammation, protect against cardiovascular disease, and improve cognitive function. Serve this dish with the Wild Salmon with Lemon, Garlic, and Thyme (here).
3 to 4 beets, peeled and cubed
1 bunch kale, rinsed and chopped
1 cup raw walnuts, lightly roasted
½ cup organic feta cheese (optional)
freshly ground black pepper (optional)
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
2 tablespoons finely chopped fresh basil
¼ teaspoon sea salt
Preheat the oven to 350°F.
To prepare the salad, place the cubed beets in a steamer basket over about 2 inches of water in a 2- or 3-quart pot. Place a lid on the pot and cook over medium heat for 10 to 15 minutes or until tender. Transfer to a bowl to cool completely.
Place the chopped kale into the steamer basket and steam for 5 to 10 minutes, or until tender but still bright green. Transfer to the bowl with the beets.
Spread the walnuts out in a small glass baking dish and roast in the oven for 12 to 14 minutes. Let cool completely. Transfer to the bowl with the beets and kale.
To make the dressing, whisk together all the ingredients in a small bowl.
To assemble the salad, pour the dressing over the beets, kale, and walnuts, and toss to coat. Top with the feta cheese and freshly ground black pepper if desired.
Yield: 4 to 6 servings
This Northwest-inspired salad utilizes fresh greens, hazelnuts, and whatever combination of berries you desire—try strawberries, blueberries, blackberries, salmonberries, thimbleberries, or raspberries.
8 cups mixed organic salad greens
2 cups mixed fresh berries
½ cup raw hazelnuts, roasted
3 to 4 green onions, sliced into rounds
¼ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 tablespoon raw honey
1 tablespoon poppy seeds
¼ teaspoon sea salt
To prepare the salad, rinse and dry the greens and place them into a large salad bowl. Rinse and drain the berries and add them to the bowl with the greens. Chop the hazelnuts and add them to the salad along with the green onions.
To make the dressing, place all the ingredients into a glass jar and shake well. Pour the dressing over the salad just before serving and toss to coat. Serve immediately.
Yield: 4 to 6 servings
Cabbage is a rich source of powerful phytochemicals that help fight against cancer. Raw cabbage is also very detoxifying to the body, improving digestion and elimination, while killing harmful bacteria and viruses in the gut. This salad is delicious served with the Lemon Millet Patties (here) and the Navy Beans in a Homemade Barbecue Sauce (here).
4 to 6 cups chopped Napa or Savoy cabbage
4 green onions, sliced into rounds
1 large carrot, grated
½ cup sunflower seeds, toasted
¼ cup chopped fresh cilantro
¼ cup extra-virgin olive oil
3 tablespoons brown rice vinegar or coconut vinegar
¼ teaspoon sea salt
pinch cayenne pepper
To prepare the salad, place the cabbage, green onions, carrot, and toasted sunflower seeds into a large salad bowl.
To make the dressing, place all the ingredients into a blender and blend until smooth. Pour the dressing over the salad and toss to coat well. Serve immediately.
Yield: 4 servings
Serve this mineral-rich salad at your next potluck or holiday gathering. It also pairs well with baked wild salmon and cooked brown rice. We buy gluten-free, soy-free miso from the South River Miso Company. Miso is a live food rich in beneficial bacteria!
¼ cup hijiki
1 pound carrots, grated (about 4 cups)
4 green onions, sliced into thin rounds
½ cup chopped fresh cilantro
¼ cup sesame seeds, toasted
3 tablespoons toasted sesame oil
3 tablespoons brown rice syrup
2 tablespoons gluten-free miso
2 tablespoons brown rice vinegar
1 tablespoon wheat-free tamari or coconut aminos
1 to 2 teaspoons hot pepper sesame oil
1 teaspoon grated fresh ginger
1 garlic clove, crushed
To prepare the salad, place the hijiki into a small saucepan and cover with about 2 cups water. Let soak for about 5 minutes, then place the pot on the stovetop and simmer for about 25 minutes, or until the hijiki is tender. Drain off the water.
Transfer the hijiki to a large bowl with the carrots, green onions, cilantro, and toasted sesame seeds.
To make the dressing, whisk together all the ingredients in a small bowl. Pour the dressing over the carrot mixture and toss well to coat. Serve immediately, or store in the refrigerator for up to 3 days. The salad is best served the day it is made.
Yield: 4 to 6 servings
When we make meals like this we like to place everything out on the countertop and let the children make their own plates with the ingredients they prefer most. If you want the dressing less spicy, then remove the seeds from the pepper before blending. If you want it really spicy, leave the seeds intact and just cut the stem off before blending.
4 organic boneless chicken breasts, cut into strips
freshly squeezed juice of 1 lime
2 teaspoons ground cumin
1 teaspoon paprika
¼ to ½ teaspoon chipotle chile powder
½ teaspoon sea salt
virgin coconut oil, for cooking
1 head romaine lettuce, thinly sliced
1 small head Napa cabbage, thinly sliced
2 heirloom tomatoes, cut into wedges
1 to 2 sweet bell peppers, cut into strips
½ cup chopped fresh cilantro
2 small avocados
¾ cup water
¼ cup freshly squeezed lime juice
1 jalapeño pepper, stemmed, seeded if desired
1 garlic clove, peeled
1 small handful fresh cilantro
½ teaspoon sea salt
To prepare the chicken, place all the ingredients except for the oil into a medium bowl or glass pan and stir gently. Cover and marinate on the countertop for 20 to 30 minutes, or refrigerate and marinate for up to 3 hours.
Heat a large stainless steel or cast-iron skillet over medium-high heat. Add about 1 tablespoon of the coconut oil. Add some of the chicken, making sure not to crowd the skillet (if you crowd the skillet, the temperature drops and the chicken loses its natural juices and becomes dry). Sauté each batch of chicken for 3 to 4 minutes, or until cooked through. Transfer to a serving plate.
For the salad, place the romaine and cabbage into a large salad bowl and toss together. Arrange the tomatoes and bell peppers on a plate. Put the chopped cilantro into a small bowl.
To make the dressing, place all the ingredients into a blender and blend until smooth and creamy. Pour the dressing into a jar or serving pitcher. Place everything on the table or countertop and invite your diners to assemble their own salads.
Yield: about 6 servings
Serve this refreshing salad as a summer afternoon snack or as part of a balanced dinner. It pairs well with grilled chicken, baked salmon, or quinoa and beans.
2 English cucumbers, sliced
2 tablespoons minced red onion
2 tablespoons finely chopped fresh dill
2 tablespoons coconut vinegar
1 tablespoon extra-virgin olive oil
1 teaspoon raw honey
¼ to ½ teaspoon sea salt
To prepare the salad, combine the cucumbers, minced onion, and dill in a large salad bowl.
To make the dressing, whisk together all of the ingredients in a small bowl. Pour the dressing over the salad and gently toss together. Serve immediately.
Yield: 6 servings
The skin of cucumbers contains the minerals silica, magnesium, and potassium. Silica is an essential component to healthy connective tissue. The flesh of cucumbers contains good amounts of vitamin C. Eating cucumbers regularly can improve the look and feel of your skin and hair. Cucumbers, tomatoes, and basil are abundant during the summer months. This salad is easy and quick to prepare. Serve it as part of a summer picnic or as a simple late-afternoon snack.
2 medium cucumbers, sliced
3 to 4 firm tomatoes, quartered and sliced
½ cup thinly sliced fresh basil
1 to 2 garlic cloves, finely chopped
2 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
sea salt
freshly ground black pepper
Place the sliced cucumbers and tomatoes into a shallow serving dish. Add the basil, garlic, olive oil, and vinegar.
Toss gently to combine. Season to taste with sea salt and pepper. Toss again and serve.
Yield: 2 to 4 servings
This salad is rich in fiber. Many plant fibers are used as foods to feed beneficial bacteria in the intestinal tract that make a short-chained fatty acid called butyrate. This fatty acid is used by the body to regulate appetite and fat storage leading to a leaner body. This salad is perfect to include as part of an evening summer meal when the tomatoes, cucumbers, lettuce, and fresh herbs are sweet and bountiful.
1 head green leaf lettuce
1 large ripe tomato, chopped
1 small cucumber, sliced
1 large carrot, shredded
2 green onions, sliced
½ cup raw sunflower seeds, toasted
fresh sprouts
freshly squeezed juice of 1 small lemon
⅓ cup extra-virgin olive oil
2 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1 tablespoon pure maple syrup
3 tablespoons chopped fresh basil
2 tablespoons chopped fresh chives
1 tablespoon chopped fresh oregano
1 garlic clove, crushed
½ teaspoon sea salt
To prepare the salad, tear the lettuce leaves into pieces, rinse, and spin dry in a salad spinner. Transfer the lettuce to a large salad bowl. Add the remaining salad ingredients.
To make the dressing, in a separate small bowl, whisk together the all the ingredients. Toss the salad with the dressing when ready to serve.
Yield: 4 to 6 servings
This nutrient-dense salad makes a perfect light lunch when served over salad greens! Pack a small container in your child’s lunch box along with a slice of Hearty Seed Bread (here) and a container of organic green grapes for a balanced meal.
6 cups cooked chickpeas
1 medium cucumber, diced
3 carrots, diced
½ cup diced red onion
½ cup chopped fresh parsley
1 to 2 tablespoons chopped fresh oregano
¼ cup extra-virgin olive oil
1 teaspoon finely grated lemon zest
3 to 4 tablespoons freshly squeezed lemon juice
1 teaspoon sea salt
freshly ground black pepper
Place all the ingredients for the salad into a medium bowl and toss to combine. Taste and add more sea salt and pepper if necessary. Serve immediately, or store in the refrigerator for up to 4 days. Bring to room temperature before serving.
Yield: about 6 servings
Ginger contains a compound called gingerol. This compound acts as a powerful anti-inflammatory, reducing pain in people with arthritis. This delicious salad dressing will keep you coming back for more. It can also be drizzled over steamed vegetables or cooked whole grains. Store the dressing in a glass jar in the refrigerator for up to 10 days. When ready to use, place the jar under warm running water to thin out the olive oil.
1 head red leaf lettuce
½ head red cabbage, chopped
2 large carrots, shredded
4 green onions, sliced
1 cup chopped fresh cilantro
⅓ cup sesame seeds
½ cup chopped celery
3 to 4 tablespoons chopped fresh ginger
½ cup extra-virgin olive oil
3 tablespoons brown rice vinegar or coconut vinegar
3 tablespoons wheat-free tamari or coconut aminos
2 tablespoons water
1 tablespoon pure maple syrup
⅛ teaspoon ground white pepper
To prepare the salad, tear the lettuce leaves into pieces, rinse, and spin dry in a salad spinner. Transfer the lettuce to a large salad bowl. Add the remaining salad ingredients.
To make the dressing, heat a skillet over medium-low heat. Add the sesame seeds and dry toast for about 2 minutes. Be sure to keep the seeds moving in the skillet to prevent burning. Remove from the heat and place the seeds into a blender with the remaining dressing ingredients. Blend on high until very smooth and creamy. When ready to serve, pour the dressing over the salad and serve immediately.
Yield: 4 to 6 servings
This crisp, refreshing salad pairs well with any dish that has Italian flavors. Try serving it with some cooked brown rice pasta and Fresh Marinara Sauce (here), or with a chicken or fish dish.
1 small head romaine lettuce
1 small red onion, sliced into thin rounds
½ small red bell pepper, cut into rings
½ cup Kalamata olives, pitted
¼ cup fresh parsley, chopped
3 plum tomatoes, sliced
5 pepperoncini peppers, chopped
½ cup grated organic Parmesean cheese (optional)
¼ cup extra-virgin olive oil
¼ cup red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon pure maple syrup or raw honey
½ teaspoon sea salt
1 teaspoon dried Italian seasoning
1 teaspoon paprika
1 garlic clove, crushed
To prepare the salad, tear the lettuce leaves into pieces, rinse, and spin dry in a salad spinner. Transfer the lettuce to a large salad bowl.
Gently toss in the onion, bell pepper, olives, parsley, tomatoes, and pepperoncini. Sprinkle with the grated cheese if using.
To make the dressing, place all the ingredients in a jar with a tight-fitting lid and shake. Pour the dressing over the salad and serve immediately. Leftover dressing will keep in the refrigerator for up to 10 days.
Yield: 4 to 6 servings
Serve this salad when cranberries, pears, and hazelnuts are in season in autumn. It is also delicious served at a festive holiday meal.
1 head red leaf lettuce
1 firm ripe pear, cored and thinly sliced
½ small red onion, sliced into thin rounds
1 cup raw hazelnuts, roasted
½ cup crumbled organic feta cheese (optional)
2 teaspoons plus ¼ cup extra-virgin olive oil
2 shallots, peeled and thinly sliced
1 cup fresh cranberries
1 teaspoon finely grated orange zest
¼ cup freshly squeezed orange juice
3 tablespoons balsamic vinegar
1 to 2 tablespoons pure maple syrup
½ teaspoon sea salt or Herbamare
To prepare the salad, tear the lettuce leaves into pieces, rinse, and spin dry in a salad spinner. Transfer the lettuce to a large salad bowl. Add the remaining salad ingredients.
Heat a small skillet over medium heat. Add the 2 teaspoons of olive oil and shallots and sauté for 3 to 5 minutes, or until soft. Add the cranberries and continue to sauté until the cranberries are soft and have “popped.”
Transfer the mixture to a blender along with orange zest, orange juice, vinegar, maple syrup, the remaining ¼ cup olive oil, and the sea salt and blend on high until smooth. For a thinner consistency, add a few tablespoons of water and blend again.
Drizzle the dressing over the salad and serve immediately. Extra dressing can be stored in a glass jar in the refrigerator for up to 10 days.
Yield: 4 to 6 servings
Steaming is a great way to prepare salmon. It is fast, easy, and helps the body retain much of the essential fatty acids. Serve this salad as part of a weekend brunch in the springtime or as a light evening meal. This delicious salad recipe is an adaptation of a salad from Bastyr University instructor, Mary Shaw.
1 large fennel bulb
½ to 1 pound wild Alaskan salmon fillet
1 bunch spinach, rinsed and torn into pieces
½ red onion, cut into thin rounds
½ cup finely chopped fresh basil
¼ cup extra-virgin olive oil
2 to 3 tablespoons raw apple cider vinegar
1 teaspoon finely grated orange zest
2 to 3 tablespoons freshly squeezed orange juice
½ teaspoon ground cinnamon
¼ teaspoon sea salt
To make the salad, cut the green stalks from the fennel bulb and place them into a 10-inch skillet. Fill the skillet with water until it reaches the tops of the fennel, about ½ to 1 inch of water. Place the salmon fillet over the top of the fennel, cover the skillet, and steam the fish over medium heat for 10 to 15 minutes, or until the salmon is cooked through.
While the salmon is cooking, trim the ends off the fennel bulb and thinly slice it into small strips. Place the sliced fennel, spinach, onion, and basil into a large bowl and gently toss to combine.
To make the dressing, combine all the ingredients for the dressing in a small bowl and mix well.
To assemble the salad, when the salmon is cooked, remove the skin and discard along with the fennel tops. Break the salmon flesh into small pieces and place into the bowl with the spinach. Drizzle the dressing over the salad and toss gently to coat. Serve immediately.
Yield: 4 to 6 servings
Spinach can protect you against osteoporosis, heart disease, colon cancer, arthritis, and other diseases all at the same time. Spinach is a rich source of vitamin K1 and is very high in different flavonoid compounds, which function as antioxidants and as anticancer agents in the body. In addition, spinach contains a special carotenoid, called neoxanthin, which has shown to be helpful in the treatment of prostate cancer.
1 cup raw pecans
1 tablespoon extra-virgin olive oil
2 tablespoons pure maple syrup
1 teaspoon Dijon mustard
pinch sea salt
8 ounces spinach leaves, rinsed and spun dry
½ cup dried organic cherries
½ small red onion, sliced into thin rounds
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
1 teaspoon Dijon mustard
¼ teaspoon sea salt
¼ teaspoon fresh ground black pepper
Preheat the oven to 375°F.
To prepare the pecans, place the pecans, olive oil, maple syrup, Dijon mustard, and the pinch of sea salt into a pie plate and mix together. Bake in the oven for 12 to 15 minutes. Let cool slightly, then transfer to a plate to cool.
To assemble the salad, place the spinach into a salad bowl. Add the pecans, cherries, and onion.
To make the dressing, place all of the ingredients into a small jar with a tight-fitting lid and shake well. Dress the salad just before serving.
Yield: 4 to 6 servings
Dark green leafy vegetables, such as kale, are very alkalizing to the body, especially with the addition of fresh lemon juice. When we eat a diet rich in alkalizing foods, we decrease our risk for many diseases. Serve this nourishing salad with cooked beans and rice, or baked chicken and yams.
2 bunches kale (about 8 cups chopped)
1 cup raw pumpkin seeds, toasted
½ cup finely diced red onion
¼ cup dried currants
¼ cup extra-virgin olive oil
1 teaspoon finely grated lemon zest
3 tablespoons freshly squeezed lemon juice
1 tablespoon raw honey or coconut nectar
1 garlic clove, crushed
½ to 1 teaspoon sea salt or Herbamare
To prepare the salad, rinse the kale and remove the tough ribs that run along the middle of each leaf, then finely chop the leaves. Transfer the kale to a large salad bowl and set aside.
To make the dressing, whisk together all the ingredients in a small bowl. Pour the dressing over the chopped kale in the salad bowl. Using clean hands, massage the dressing into the kale for about 2 minutes. Set aside and let it rest for about 10 minutes; this will help to soften the kale leaves.
Add the toasted pumpkin seeds, onion, and currants and toss together. Serve immediately.
Yield: 6 servings
Roasting beets may sound a bit complicated, but once you do it you will realize how easy it is, especially using my method below. Sometimes I will roast as many as I can fit into my pan and then store them in my refrigerator for quick salads or breakfasts. Just make sure to leave the skins on the roasted beets until you are ready to use them.
1 bunch beets
1 head red leaf lettuce, rinsed and spun dry
1 small red onion, sliced into thin rounds
½ cup raw pumpkin seeds, toasted
6 tablespoons balsamic vinegar
½ cup packed fresh basil leaves
1 garlic clove, peeled
1 teaspoon Dijon mustard
½ teaspoon sea salt
½ cup extra-virgin olive oil
To roast the beets, preheat the oven to 350°F. Cut the greens off the beets and rinse them well to remove any dirt. Place the beets into a casserole dish, cover with a lid, and roast for 45 to 90 minutes depending on the size of the beets. Smaller beets take less time while larger ones take more. Once they are fork-tender, remove the dish from the oven and let the beets cool completely. Once cooled, peel the skins from the beets using your fingers (they should slip right off). Cut the beets into halves or quarters.
To assemble the salad, tear the lettuce leaves into pieces and place into a large salad bowl. Add the beets, onion, and toasted pumpkin seeds.
To make the dressing, place the vinegar, basil, garlic, mustard, and sea salt into a blender and blend until smooth. With the blender on low, slowly add the olive oil. Pour the dressing over the salad. Extra dressing can be stored in a small glass jar in the refrigerator for up to 10 days.
Yield: 4 to 6 servings
This is one of our favorite salads to have on hand for meals on-the-go! Take out a portion and place it into a small glass container with fresh salad greens for a healthy lunch. Serve the salad with sliced avocado and lime wedges.
3½ to 4 pounds yams, peeled and cubed
½ pound smoked salmon
1 red bell pepper, diced
4 to 5 green onions, sliced into rounds
½ cup chopped fresh cilantro
½ cup raw cashews
6 to 8 tablespoons water
¼ cup freshly squeezed lime juice
¼ cup extra-virgin olive oil
1 small garlic clove
¾ to 1 teaspoon sea salt or Herbamare
¼ to ½ teaspoon chipotle chile powder
To make the salad, cook the cubed yams in a steamer basket over about 2 inches of water in a 2- or 3-quart pot. Place a lid on the pot and cook over medium-high heat. Steam for 15 to 20 minutes, or until fork-tender. Transfer to a plate or platter to cool completely.
In a large bowl, combine the cooled yams and remaining salad ingredients and gently toss together.
To make the dressing, add all ingredients to a high-powered blender and blend on high until smooth and creamy. For a thinner dressing, add more water. Taste and adjust the salt and seasonings if necessary. Pour the dressing over the salad and gently toss to coat. Serve. The salad keeps in the refrigerator for up to 4 days.
Yield: 6 servings
Variation: If you are vegan or allergic to fish, replace the smoked salmon with 2 to 3 cups of cooked black beans.
You can find raw pumpkin seeds (also called pepitas) in the bulk section of your local food co-op or health food store. We use coconut nectar, a slightly sweet liquid sweetener mainly composed of fructooligosaccharides—sugars that feed beneficial bacteria in your gut.
1 cup raw pumpkin seeds
2 tablespoons coconut nectar
1 head red leaf lettuce, rinsed and spun dry
2 to 3 green onions, sliced into thin rounds
1 pint fresh strawberries, hulled and quartered
½ cup extra-virgin olive oil
6 tablespoons organic red wine vinegar
2 tablespoons honey or coconut nectar
2 tablespoons poppy seeds
½ teaspoon sea salt
To make the candied pumpkin seeds, first line a plate with unbleached parchment paper and set aside; otherwise the seeds will stick mercilessly. Heat a 10-inch skillet over medium heat, add the seeds, and toast them, keeping them moving in the skillet. They should puff up and “pop” and turn slightly golden. If they brown, it means your heat was too high. It should take about 5 minutes depending on your stove. Turn off the heat and immediately add the coconut nectar. Stir it into the seeds using a wooden spoon. The nectar should get stringy, and when this happens, remove them from the skillet and transfer to the parchment-lined plate. Let them cool completely to crisp up.
To assemble the salad, tear the lettuce into pieces and place into a salad bowl. Add the green onions and strawberries. Break up the cooled candied pumpkin seeds and sprinkle over the salad.
To make the dressing, place all the ingredients into a small jar with a tight-fitting lid and shake well. Pour the desired amount of dressing over salad and toss to coat. Store leftover dressing in the refrigerator for up to 10 days.
Yield: 4 to 6 servings
This nutrient-dense salad creates an energizing lunch. The diverse array of flavors and textures is a delight to the taste buds! I often like to add some steamed cubed beets, which add even another dimension of color and flavor. Any dressing will work here, but the Lemon-Tahini Dressing below is especially luscious.
4 to 6 cups torn lettuce (green, red, or butter leaf lettuce)
4 to 6 pieces sautéed organic tofu
1 handful raw almonds, soaked or sprouted
1 small avocado, cubed
1 carrot, chopped
2 green onions, sliced
¼ cup sesame tahini
2 to 3 teaspoons finely grated lemon zest
¼ cup freshly squeezed lemon juice
2 tablespoons water
2 tablespoons extra-virgin olive oil
1 garlic clove, crushed
¼ teaspoon sea salt
alfalfa sprouts
steamed cubed beets
cherry tomatoes
chopped celery
To assemble the salad, evenly distribute the lettuce between two bowls or plates. Place the tofu pieces on top of the lettuce. Top with the soaked almonds, avocado, chopped carrot, green onions, and any other optional additions you might want to add.
To make the dressing, whisk all the ingredients in a small bowl. Taste and add more salt or garlic if desired. Pour the desired amount of dressing over each salad. Store extra dressing in a glass jar in the refrigerator for up to 10 days.
Yield: 2 servings
Variation: Replace the tofu with one organic grilled chicken breast, cut into strips.
Serve these scrumptious green beans as a side dish to the Sunny Sunflower Seed Burgers, (here), or as a side dish to any baked fish or chicken dish. Green beans are an excellent source of beta-carotene and vitamin C.
2 pounds green beans, ends trimmed
½ cup sliced or chopped almonds
1 tablespoon chopped fresh thyme
2 tablespoons extra-virgin olive oil
1 tablespoon freshly squeezed lemon juice
1 teaspoon Dijon mustard
2 garlic cloves, crushed
½ teaspoon finely grated lemon zest
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
To prepare the beans for the salad, blanch the beans in a large pot of boiling water for 4 minutes or until crisp-tender. Plunge them into ice water to stop the cooking and set the color; drain well.
To make the dressing, whisk all the ingredients in a small bowl.
To assemble the salad, place the beans, almonds, and thyme in a large serving bowl, add the dressing, and toss well to coat.
Yield: 4 to 6 servings
Olives are an excellent source of vitamin E and monounsaturated fats. The anti-inflammatory actions of the monounsaturated fats and vitamin E in olives may help to reduce the severity of asthma, osteoarthritis, and rheumatoid arthritis—three conditions where much of the damage is caused by high levels of free radicals. This recipe was inspired by something I tasted at the Bellingham Community Food Co-op’s deli. Serve this dish as part of a summer meal, or try it with the Lemon Millet Patties (here) and the Navy Beans in a Homemade Barbecue Sauce (here).
5 medium red potatoes, cut into chunks
1 pint cherry tomatoes
1 cup Kalamata olives
1 small leek, sliced in half lengthwise then chopped
1 cup chopped fresh parsley
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
3 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil
Place the potato chunks in a steamer basket over about 2 inches of water in a 2- or 3-quart pot. Place a lid on the pot and cook over medium-high heat. Steam until tender but not mushy, 10 to 12 minutes. Remove from heat and let cool.
To assemble the salad, transfer the cooled potatoes to a large bowl with the cherry tomatoes, olives, leek, parsley, sea salt, and pepper and toss gently to combine.
Drizzle the vinegar and olive oil over the potato mixture and toss gently to coat.
Yield: 4 to 6 servings
This vegetable dish makes a great addition to any summer picnic. Summer squash include pattypan, crookneck, and zucchini. Cannellini beans are a traditional white Italian bean, sometimes known as white kidney beans. They have a very smooth texture with an elusive nutty flavor. Please refer to here for how to cook beans.
6 small summer squash, diced
1 small red onion, finely chopped
3 cups cooked cannellini beans
¾ cup chopped olive oil–packed, sun-dried tomatoes
1 cup chopped fresh parsley
⅓ cup extra-virgin olive oil
¼ cup red wine vinegar
2 teaspoons Dijon mustard
1 tablespoon chopped fresh rosemary
1 tablespoon minced shallots
½ teaspoon sea salt or Herbamare
freshly ground black pepper
To assemble the salad, combine the squash, onion, cooked beans, sun-dried tomatoes, and parsley in a large salad bowl.
To make the dressing, whisk the olive oil, vinegar, mustard, rosemary, shallots, sea salt, and pepper in a small bowl. Alternatively, you could place all the dressing ingredients in a blender and blend until smooth and creamy.
When ready to serve, pour the dressing over the salad and toss to coat.
Yield: 2 to 4 servings
Cooked greens are a warming way to eat your greens in the fall and winter when the weather can be a bit chilly for a cold fresh salad. These greens are great served with the Spicy Black-Eyed Pea Stew (here) or with the Three-Bean Chili (here).
1 tablespoon extra-virgin olive oil
4 to 6 garlic cloves, crushed
¼ to 1 teaspoon crushed red chili flakes
2 to 3 bunches collard greens, rinsed and chopped
¼ to ½ cup organic apple cider or apple juice
1 to 2 tablespoons raw apple cider vinegar
½ teaspoon sea salt
Heat the olive oil in a large pot over medium heat. Add the garlic and sauté 30 seconds. Add the red chili flakes, greens, and apple cider or juice and continue to cook, stirring, until tender.
After 4 to 6 minutes, or when the greens are tender, remove the pot from the heat. Add the raw apple cider vinegar and season with sea salt to taste. Toss gently and serve.
Yield: 2 to 4 servings
Kale is powerful anticancer food. It is rich in glucosinolates, which are a group of phytonutrients that lessen the occurrence of a wide variety of cancers. A study published in the September 2004 issue of the Journal of Nutrition shows sulforaphane helps to stop the proliferation of breast cancer cells, even in the later stages of their growth. Serve these scrumptious greens as part of a fall or winter meal.
1 tablespoon extra-virgin olive oil or virgin coconut oil
4 to 6 garlic cloves, crushed
1 teaspoon grated fresh ginger
2 to 3 bunches kale, rinsed and chopped
¼ to ½ cup water or Asian Soup Stock (here)
brown rice vinegar
coconut vinegar
ume plum vinegar
freshly squeezed lemon juice
coconut aminos
wheat-free tamari
sea salt
toasted sesame seeds
Heat the oil in a 6- or 8-quart pot over medium heat. Add the garlic and ginger and sauté for 15 to 30 seconds. Quickly add the chopped greens and water or stock and continue to cook, stirring occasionally, until tender.
After 4 to 6 minutes, or when the greens are tender, remove the pot from the heat and add your favorite seasonings. Our favorite is a combination of coconut aminos and coconut vinegar. Toss gently and serve.
Yield: 2 to 4 servings
The combination of spinach, garlic, and sesame is truly delightful. This recipe is very easy to prepare and cooks in a snap! Serve it with a cooked whole grain and the Coconut-Lime Chicken (here).
1 tablespoon toasted sesame oil
¼ cup raw sesame seeds
4 to 5 garlic cloves, crushed
8 cups baby spinach leaves
2 to 3 teaspoons brown rice vinegar or coconut vinegar
2 to 3 teaspoons wheat-free tamari or coconut aminos
Heat an 11- or 12-inch skillet over medium heat and add the sesame oil. Then add the sesame seeds and stir for 1 to 2 minutes.
Add the garlic and sauté for 30 seconds, then add the baby spinach leaves and sauté until wilted but still bright green, adding water if needed, 2 to 3 minutes.
Remove from the heat and add the brown rice vinegar and tamari to taste.
Yield: 2 to 4 servings
This quick-and-easy-greens dish is wonderful served with the White Bean and Vegetable Stew (here), and cooked brown basmati rice. Or serve it with baked halibut or salmon.
1 tablespoon extra-virgin olive oil
½ cup raw pine nuts
4 to 5 garlic cloves, crushed
2 bunches chard, rinsed and chopped
freshly squeezed juice of 1 lemon
¼ to ½ cup Kalamata olives, pitted and chopped
¼ teaspoon sea salt
Heat the olive oil in a large pot or skillet over medium heat. Add the pine nuts and sauté until slightly golden, 3 to 5 minutes. Add the garlic and sauté for 30 seconds more.
Add the wet chard greens and sauté until wilted and bright green, making sure all the greens reach the heat of the skillet, 3 to 4 minutes.
Remove from the heat and add the lemon juice, olives, and sea salt. Taste and season with more salt if needed. Serve immediately.
Yield: 4 servings
I love the flavor of curry spices and peanut butter. This is a special treat because we rarely eat peanut butter. In fact, you can easily substitute the peanut butter for cashew butter or sunflower seed butter, which is equally delicious. Try using a single green or a combination of a few. Kale, collards, rapini, mustard, chard, or spinach all work well; though our favorite always seems to be black kale.
6 to 8 cups finely chopped greens
1 tablespoon virgin coconut oil
1 to 2 small shallots, minced
4 to 5 garlic cloves, minced
1 teaspoon freshly grated ginger
½ teaspoon ground cumin
½ teaspoon ground coriander
1½ teaspoons curry powder
¼ teaspoon cayenne pepper, or as desired
½ cup organic unsalted peanut butter
¾ to 1 cup water or coconut milk
1 to 2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon brown rice vinegar or coconut vinegar
To prepare the greens, place the greens in a steamer basket over about 2 inches of water in a 2- or 3-quart pot. Place a lid on the pot and cook over medium-high heat. Steam for 7 to 10 minutes, or until the greens are very tender.
While the greens are steaming, make the sauce. Heat the coconut oil in a small saucepan over medium heat. Add the shallots, garlic, and ginger and sauté for about 5 minutes, being careful not to burn. Add the spices and mix well. Add the peanut butter, water, tamari, and brown rice vinegar and whisk to combine. Simmer over low heat for a few minutes until thickened. For a thinner sauce, add more water or coconut milk. For a smoother sauce, try blending it in a blender before serving.
Place the cooked greens into a serving bowl and pour the sauce over them. Serve immediately.
Yield: 4 to 6 servings
This stir-fry, rich in cruciferous vegetables, offers significant cancer protection. The anticancer effects of these vegetables come from the phytochemicals like sulforaphane and indoles. These chemicals suppress not only tumor growth, but also cancer cell metastasis. You can add cubed marinated organic chicken or tofu to this stir-fry if desired. Serve with brown basmati rice (see here).
1 tablespoon virgin coconut oil
1 medium onion, chopped
2 carrots, peeled and sliced ¼ inch thick on the diagonal
2 to 3 garlic cloves, crushed
2 teaspoons minced fresh ginger
1 head broccoli, cut into florets
2 cups chopped baby bok choy
3 to 4 cups chopped Napa or Savoy cabbage
¼ to ½ cup water
½ tablespoon kudzu, mixed with a few tablespoons water
1 to 2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon brown rice vinegar or coconut vinegar
Heat the coconut oil in a large stainless steel skillet or wok over medium-high heat. Add the onion and sauté for about 3 minutes, being careful not to brown.
Add the carrots and sauté 2 to 3 minutes more. Add the garlic, ginger, and broccoli and sauté for a few minutes more. Keep the vegetables moving in the skillet. Add the bok choy, cabbage, and ¼ cup of water, mix well, cover, and cook for just a couple of minutes more, or until the vegetables are crisp-tender and still brightly colored.
Reduce the heat to the lowest possible setting and add the kudzu-water mixture, tamari, and vinegar and stir gently for about 30 seconds, or until the liquid is clear. Add additional water if necessary.
Yield: 4 to 6 servings
Variation: If you don’t have kudzu, use 1 tablespoon of arrowroot powder mixed with a few tablespoons of water instead.
Asparagus is a great source of vitamin K1, folate, vitamin C, beta-carotene, and potassium. Asparagus also contains a large amount of inulin, which is a carbohydrate that our bodies cannot digest. The health-promoting friendly bacteria in our large intestine, such as Bifidobacteria and Lactobacilli, do digest it though. When we feed the friendly bacteria in our gut, their growth increases, which keeps out the more harmful bacteria that can have negative effects on our health. Serve this wonderful springtime dish with fish or poached eggs.
1 to 1½ pounds asparagus
1 tablespoon extra-virgin olive oil
3 garlic cloves, crushed
1 tablespoon freshly squeezed lemon juice
¼ teaspoon sea salt
Trim the bottom ends off the asparagus. The ends are usually too tough and woody for consumption. Cut the asparagus spears into 3-inch pieces.
Heat the olive oil in a large skillet over medium heat. Add the crushed garlic and sauté 30 seconds. Add the asparagus and sauté for 5 to 6 minutes or until crisp-tender.
Remove the skillet from the heat and add the lemon juice and sea salt and stir well. Serve immediately.
Yield: 2 to 4 servings
Serve this simple vegetable dish alongside a bean or chicken curry. Sometimes we serve it with roasted organic chicken and baked yams on a chilly winter evening.
1 tablespoon whole cumin seeds
1 tablespoon virgin coconut oil
4 cups sliced green cabbage
sea salt
Heat an 11- or 12-inch skillet over medium-high heat. Add the cumin seeds and toast them for about 30 seconds. Then add the coconut oil and cabbage and sauté for 4 to 5 minutes. Season to taste with sea salt.
Yield: 4 servings
Summer squash is an excellent source for manganese and vitamin C. This dish is best made in the summer when pattypan squash is in season. Serve with cooked fresh cranberry beans or grilled fish, and cooked quinoa for a simple summer meal.
1 tablespoon extra-virgin olive oil
2 garlic cloves, crushed
4 to 5 medium pattypan squash, chopped
¼ cup chopped fresh parsley
2 tablespoons freshly squeezed lemon juice
3 tablespoons capers
sea salt or Herbamare
In a large skillet, heat the olive oil over medium heat. Add the garlic and chopped squash and sauté for about 1 minute. Cover and cook until tender, stirring occasionally, 3 to 4 minutes.
Transfer to a bowl and add the parsley, lemon juice, capers, and sea salt to taste. Toss to coat. Serve immediately.
Yield: 4 servings
Turmeric, one of the ingredients in this dish, acts as an excellent anti-inflammatory. Turmeric is especially effective in arthritis sufferers where it acts not only as an anti-inflammatory but also as an antioxidant to neutralize some of the free radicals that are causing the joint pain. Serve this dish with a lentil dal and brown jasmine rice for a colorful, flavorful meal.
1 tablespoon virgin coconut oil
1 large onion, chopped
1 teaspoon ground coriander
1 teaspoon ground cumin
1½ teaspoons curry powder
½ teaspoon ground turmeric
¼ teaspoon ground cinnamon
pinch cayenne pepper
4 to 5 garlic cloves, crushed
3 large carrots, sliced diagonally
2 small yams, peeled and sliced diagonally
2 cups diced tomatoes
½ cup water
1 large red bell pepper, cut into large pieces
2 medium zucchini, sliced diagonally
1 tablespoon arrowroot powder, mixed with ½ cup cold water
1 teaspoon sea salt
1 cup chopped fresh cilantro
Heat the coconut oil in a large skillet or pot over medium heat. Add the onion and sauté until soft, about 5 minutes. Add the coriander, cumin, curry powder, turmeric, cinnamon, and cayenne and sauté for 1 minute more.
Add the garlic, carrots, and yams and gently mix to coat with oil and spices. Add diced tomatoes and water and cook for 5 to 10 minutes, covered, stirring frequently, adding additional water to prevent sticking or burning.
When the vegetables are beginning to get tender, add the bell pepper and zucchini and gently mix. Cover and cook until the zucchini and other vegetables are tender but not mushy.
Add the arrowroot mixture and simmer for 1 minute more. Remove from heat and season with the sea salt and cilantro and mix gently.
Yield: 4 servings
Lightly steaming your vegetables is a great way to lock in nutrients while increasing digestibility. You can vary the vegetables to what is in season.
2 carrots, cut into thin strips
1 medium zucchini, cut into thin strips
1 yellow squash, cut into thin strips
1 small red bell pepper, cut into thin strips
¼ cup finely chopped fresh parsley, for garnish
freshly squeezed juice of ½ lemon
2 tablespoons extra-virgin olive oil
1 garlic clove, crushed
½ teaspoon finely grated lemon zest
¼ teaspoon sea salt or Herbamare
To prepare the vegetables, place the cut vegetables in a steamer basket over about 2 inches of water in a 2- or 3-quart pot. Place a lid on the pot and cook over medium heat. Steam for 5 to 7 minutes or until crisp-tender. Transfer to a bowl.
To make the dressing, whisk together all the ingredients in a small bowl. Pour the dressing over the steamed vegetables, add the parsley, and toss. Taste and add more sea salt or Herbamare if desired.
Yield: 4 servings
This recipe is a favorite of children. Serve with the Sunny Sunflower Seed Burgers (here), organic ketchup, and steamed broccoli for a healthy, kid-friendly meal. These fries are delicious on their own or with the optional spices below.
4 medium organic russet potatoes or sweet potatoes
¼ cup extra-virgin olive oil or melted coconut oil
½ teaspoon sea salt or Herbamare
freshly ground black pepper
½ teaspoon ground turmeric
1 to 2 teaspoons garlic powder
1 tablespoon paprika
Preheat the oven to 425°F.
Scrub the potatoes well and remove any eyes or discolored areas. Leave the peels on. Cut into wedges and place into a large bowl. Add the oil, sea salt or Herbamare, and pepper; toss to coat. Add optional spices if desired.
Arrange the potatoes in a single layer in a 9 x 13-inch glass baking dish. Bake until golden and fork-tender, 30 to 40 minutes.
Yield: 4 servings
Serve these delicate and flavorful beets as an appetizer dipped in plain organic yogurt, or as a side dish to your evening meal. They are also wonderful on salads, drizzled with a balsamic vinaigrette.
1 bunch beets, trimmed and peeled
2 to 3 tablespoons balsamic vinegar
2 tablespoons extra-virgin olive oil
¼ teaspoon sea salt
Preheat the oven to 400°F.
Cut beets into quarters and then cut into slices about ¼ inch thick. Place the beet slices into a 9 x 13-inch pan and toss with the vinegar, olive oil, and sea salt.
Roast for 35 to 40 minutes, or until the beets are tender when pierced with a fork.
Yield: 4 to 6 servings
Winter squash is a rich source of the carotenoid, beta-cryptoxanthin, which, when consumed, may lower your risk of developing lung cancer. Serve this warming winter vegetable dish with slow roasted organic beef and steamed kale for a balanced meal.
1 medium butternut squash, peeled, seeded, and diced
6 small shallots, sliced into halves
½ cup golden raisins
¼ teaspoon ground cardamom
¼ teaspoon sea salt
3 tablespoons extra-virgin olive oil
Preheat the oven to 400°F.
Place all the ingredients into a large baking dish, and stir to coat with the olive oil.
Roast for 35 to 40 minutes, or until the squash is tender.
Yield: 4 to 6 servings
Yams, which in the United States are actually sweet potatoes, are an excellent source of beta-carotene, vitamin C, and Vitamin B6. Beta-carotene is a powerful antioxidant, which works in the body to eliminate free radicals. Vitamin B6 is needed to convert homocysteine into the beneficial amino acid cysteine. High homocysteine levels are associated with an increased risk of heart attack and stroke. I like to serve this dish with the Wild Salmon with Ginger-Lime Marinade (here).
2 large yams, peeled and cubed
½ to 1 tablespoon finely chopped fresh rosemary
2 tablespoons extra-virgin olive oil
½ teaspoon sea salt
Preheat the oven to 425°F.
Put the yam cubes, rosemary, olive oil, and sea salt into a large baking dish and mix well to coat with the oil.
Bake, uncovered, for 35 to 45 minutes, or until the yams are very tender.
Yield: 4 servings
Make this dish during the bounty of the autumn harvest. It can be served with baked chicken or fish or a bean stew and a wild green salad. You can vary the vegetables according to what you have on hand.
2 to 3 red potatoes, cut into chunks
1 yam, peeled and cut into chunks
2 to 3 Jerusalem artichokes, scrubbed and cut into chunks
2 to 3 carrots, cut into chunks
1 to 2 beets, peeled and cut into chunks
½ teaspoon sea salt or Herbamare
2 to 3 tablespoons fresh herbs (rosemary, thyme, savory)
2 to 3 tablespoons extra-virgin olive oil
chopped fresh parsley, for garnish
Preheat the oven to 400°F.
Place the cut vegetables, sea salt, herbs, and olive oil into a 9 x 13-inch glass baking dish and toss well.
Transfer to the oven and roast, uncovered, for 40 to 45 minutes or until the vegetables are tender.
Garnish with fresh parsley and serve.
Yield: 4 to 6 servings
The autumn harvest brings many varieties of winter squash including acorn, butternut, buttercup, delicata, golden turban, hubbard, kabocha, spaghetti, and pie pumpkins. Each has its own unique flavor and an incredible sweetness. Winter squash is an excellent source of beta-carotene, which has very powerful antioxidant and anti-inflammatory properties. Beta-carotene prevents the oxidation of cholesterol in the body. Oxidized cholesterol is the type the builds up on blood vessel walls and contributes to the risk for heart attack or a stroke. Winter squash is also a good source of vitamin C, potassium, and manganese. Try serving baked winter squash with a drizzle of extra-virgin olive oil and a few dashes of cinnamon.
1 winter squash
Preheat the oven to 350°F.
Cut the squash lengthwise in half using a strong, sharp knife. Scoop out the fiber and seeds. Set the seeds aside to roast for another use, if desired.
Place the squash flesh side down into a roasting pan and add ¼ to ½ inch of water. Bake until tender. Smaller squashes may take up to 35 minutes while larger ones, including pie pumpkins, may take 45 to 90 minutes. Test by inserting a fork; it should slide in easily and feel soft.
Yield: 1 baked squash