A confirmed salad lover’s new addiction! I always have a bag of frozen wild blueberries in the freezer for my smoothies. One day I thought, “Why not throw some into my salad dressing?” This dressing is a fine complement to a salad with fresh apples and green onions.
INGREDIENTS:
½ cup frozen blueberries
2 tbsp apple cider vinegar
¼ cup hemp oil or olive oil
½ tbsp minced fresh ginger root
1 tsp raw honey
⅛ tsp pink rock salt or gray sea salt
DIRECTIONS:
1. In a large blender, blend together all ingredients. This will keep refrigerated for over a week.
Makes 1 cup of dressing.
VINEGAR AND CARBOHYDRATES
The fastest trick to reduce blood sugar is to enjoy sour foods. Pairing carbohydrates with apple cider vinegar has several weight-loss benefits. First, the vinegar may induce satiety and help you eat less. Second, vinegar may actually prevent the metabolism of some carbohydrates. Third, vinegar could make you more responsive to insulin and diminish the release of this fat-promoting hormone. Finally, preliminary studies in laboratory mice suggest that vinegar may turn on specific genes that burn fat in the liver.
This creamy dressing will add zest to any salad. It’s easy to just toss all the ingredients into a mason jar; give it a shake and it’s ready to go. If you’re sensitive to nightshades, then substitute turmeric powder for the curry and experience extra anti-inflammatory effect.
INGREDIENTS:
1 tbsp fresh lime juice
2 tsp lime zest
½ cup Vegenaise or homemade mayo or avocado
1 tbsp raw honey
1 tsp finely grated fresh ginger root
½ tsp curry or turmeric
¼ tsp pink rock salt or gray sea salt
½ tsp minced garlic
DIRECTIONS:
1. Mix all ingredients in a mason jar and shake well, then toss with your favorite salad greens. If using avocado, combine all ingredients in a blender to mix smoothly.
Makes ¾ cup.
Nutritional yeast is a wonderful flavor enhancer that adds a savory, cheesy, nutty taste to dishes. As you might guess from its name, it is packed with nutrients, specifically B vitamins, folic acid, selenium, zinc, and protein. This recipe can be used anywhere you might use Parmesan cheese. My husband loves it on his popcorn along with a sprinkle of apple cider vinegar.
INGREDIENTS:
2 tbsp cashews
2 tbsp pine nuts
2 tbsp nutritional yeast
½ tsp pink rock salt or gray sea salt
DIRECTIONS:
1. Place all ingredients in a food processor and blend until texture resembles finely grated Parmesan cheese. Store in refrigerator for freshness.
Makes ¼ cup.
This recipe is adapted from one I found in Ani’s Raw Food Kitchen, by Ani Phyo. It makes the perfect substitute for regular ricotta cheese in the World’s Healthiest Gluten-Free Lasagna. It is also simply delicious and will bust a dairy craving. If you are sensitive to soy, try it with tahini and increase the sea salt.
INGREDIENTS:
2 cloves garlic, peeled
1 cup pine nuts or cashews
1 cup walnuts
1½ tbsp light miso or tahini
1 tbsp nutritional yeast
2 tbsp fresh lemon juice
¼–⅓ cup water
½ cup fresh parsley
½ tsp–1 tsp pink rock salt or gray sea salt
DIRECTIONS:
1. Add garlic to food processor. Using the S-blade attachment, process into small pieces.
2. Add pine nuts and walnuts and process into powder.
3. Add miso, nutritional yeast, and lemon juice. Process, adding water just until mixture has the texture of ricotta cheese.
4. Add parsley and lightly process until combined. Add salt to taste. Will keep in fridge for up to 4 days or frozen for up to 3 months.
Makes 4 servings.
This dip is creamy and rich with a natural sweetness from both the figs and the cashews. Three small figs contain 5 grams of fiber! Studies show that eating figs helps to improve gut motility, thereby preventing and treating constipation. Figs can reduce inflammation and are being studied for their ability to prevent cancer. I like this dip best served with flax crackers (see Salad Bars recipe variation) or on the Life-Changing Loaf.
INGREDIENTS:
1 cup dried figs, stems trimmed
1 cup raw cashews
2 tbsp nutritional yeast
½ tsp pink rock salt or gray sea salt
1 tbsp fresh lemon juice
DIRECTIONS:
1. Place figs and cashews in a bowl. Cover and soak in water for 2 to 8 hours.
2. Drain figs and cashews and place in food processor.
3. Add nutritional yeast, salt, and lemon juice, and blend.
4. Halfway through blending, use a spatula to scrape down sides to ensure proper mixing. Resume blending to a smooth consistency.
Makes 2 cups.
I used fava beans in this recipe because they are rich in a chemical called dopamine. Research has shown that the human brain uses dopamine to tell the body when to stop eating. Low dopamine levels may also play a role in overeating, especially for people who have a genetic predisposition to low levels of this brain chemical. This dip is great for entertaining guests who may be allergic to nuts. By using the food processor on high for a few more minutes than usual, you create a smooth and creamy dip that is tangy to start and mellows over time. Serve with raw asparagus, celery sticks, and fresh snap peas.
INGREDIENTS:
19-oz can fava beans
¼ cup unsweetened coconut beverage (2% fat) or other non-dairy beverage or water
¼ cup extra-virgin olive oil
¾ cup hemp hearts
¼ cup apple cider vinegar
½ tsp pink rock salt or gray sea salt
1 tsp nutritional yeast (optional)
1 tsp dried basil
DIRECTIONS:
1. Rinse fava beans thoroughly (to reduce their gassiness).
2. Mix all ingredients in a food processor, using the S-blade, for 5 to 7 minutes or until extra creamy. For a thicker dip, cut back 2 tbsp of coconut beverage.
Makes 3 cups.
I remember when pomegrantes were precious imports brought over on ships once a year for a Christmas treat. Today they are available for several months of the year, but to me they still have an exotic quality. While their seeds have been used for fertility since ancient times, it turns out they offer so much more. Pomegranate seeds are high in dietary fiber, folate, vitamin C, and vitamin K, and are literally bursting with antioxidants that help to cool inflammatory fires in the body.
INGREDIENTS:
1 cup quinoa
1½ cups water
1 cup pomegranate seeds
1 cup fresh mint, chopped (if unavailable, add extra parsley or cilantro)
2 cups fresh parsley or cilantro
½ cup pecans, chopped
¼ cup extra-virgin olive oil
¼ cup fresh lemon juice
½ tsp pink rock salt or gray sea salt
OPTIONAL ADDITION:
1 cup cherry or grape tomatoes, halved
DIRECTIONS:
1. In a saucepan, bring quinoa and water to a boil. Lower heat and simmer for 20 minutes. Let cool.
2. Meanwhile, seed pomegranate and chop mint, parsley, pecans, and tomatoes (if using).
3. Once quinoa has cooled, combine all ingredients in a medium bowl and mix well. Serve immediately or cover and refrigerate for up to 3 days.
Makes 6 servings.
If you like to take a salad for lunch but don’t have time to prepare it in the morning, I have the solution for you. By using a Mason jar and putting the dressing in first, you can make salads ahead of time. When you are ready to eat, just give the salad a shake and enjoy. Feel free to change up the ingredients of the salad. Just remember to always place the greens at the top of the jar to keep them from coming into contact with the dressing.
INGREDIENTS:
4 tbsp Roasted Garlic Vinaigrette
¼ cup diced red onion
1 cup cooked black beans, drained and rinsed if canned
1 cup chopped apples
1 cup shredded carrot
¼ cup walnuts
1 cup cooked red quinoa
2 cups spinach or arugula
DIRECTIONS:
1. Find 2 wide-mouth 32-oz Mason jars with tight-fitting lids.
2. Pour half the dressing into bottom of each jar, then add onion, beans, and apples so they can marinate.
3. Add carrot, walnuts, quinoa, and, at the very top, spinach or arugula.
4. Shake well just before serving to coat ingredients.
Makes 2 servings.
INGREDIENTS:
3 tbsp extra-virgin olive oil
3 tbsp apple cider vinegar
2 tbsp water
1 tsp dried basil
2 tbsp raw honey
¼ tsp pink rock salt or gray sea salt
2 cloves garlic, roasted, or 1 clove raw garlic, crushed
DIRECTIONS:
1. Place all ingredients into blender and blend for about 30 seconds. Use immediately or store in a jar for 1 to 2 weeks
If you are feeling exhausted, run-down, and forgetful, you may not be getting enough iron. Many women suffer from anemia or iron deficiency, and this can be a major cause of fatigue and brain fog. Liver is one of the richest food sources of iron. The added vitamin C in this recipe helps the body to absorb the iron and supports adrenal function.
INGREDIENTS:
1 lb organic chicken liver or beef liver, sliced into 1-inch chunks
2 cups chopped onion
2 tbsp extra-virgin olive oil, divided
2 tbsp stone ground or yellow prepared mustard
1 tbsp sliced sun-dried tomatoes
⅓ cup green or black olives, pitted
¼¼ tsp vitamin C powder (1,000 mg ascorbic acid) or 1 tbsp fresh lemon juice
DIRECTIONS:
1. In a frying pan over medium heat, sauté liver and onions in 1 tbsp olive oil until liver is cooked through, approximately 7 to 10 minutes.
2. Transfer liver and onions to a food processor, add all remaining ingredients, and blend until smooth.
Makes 3 cups or 25 servings (1 serving = 2 tbsp).
I suggest that you toss the salt shaker and make up some of this great-tasting seasoning instead. Of all the people on earth, the Japanese live the longest, and they grace their tables with gomasio rather than the white sodium chloride we sprinkle on our food every day. You can reduce sodium while adding calcium, magnesium, iron, protein, and fiber to your next meal! Gomasio is made by lightly grinding dry-roasted sesame seeds with sea salt. You can purchase it prepared from health food stores, but it’s easy to make, and fresh-roasting your own sesame seeds ensures the healthy oils are preserved, providing you with the best nutrition.
INGREDIENTS:
½ cup raw, unhulled sesame seeds (black or white or mixed)
1 tsp pink rock salt or gray sea salt
DIRECTIONS:
1. Place seeds in a clean, dry frying pan and toast on low heat, stirring often, until warmed gently (10 to 12 minutes).The longer, lower-temperature toasting will result in a more even heat distribution, reducing damage to the oils in the seeds.
2. Allow seeds to cool for about 10 minutes, then place in a small electric grinder with salt and pulse a few times until most of the seeds are cracked open. Be careful not to grind to a flour consistency; you want some of the texture of the seed to remain. If you don’t own a coffee/spice grinder, grinding seeds by hand with a Japanese mortar and pestle works well.
Makes ½ cup.
The zip in this recipe is from the tangy sour flavor of the sauerkraut. Look for unpasteurized sauerkraut in your local health food store, as the natural process of fermentation creates beneficial probiotic bacteria. I love Ambrosia apples because they are slow to brown when cut and are ideal for salads. Nutty hemp hearts offer the healing benefits of magnesium and omega-3 fatty acids.
INGREDIENTS:
SALAD:
1 cup unpasteurized sauerkraut, drained
4 cups finely shredded purple cabbage
½ cup finely sliced red onion
2 organic apples, unpeeled, cored and thinly sliced
2 tbsp hemp hearts
DRESSING:
2 tbsp hemp oil
2 tbsp sauerkraut liquid
1 tsp dried dill weed
Raw honey, to taste
2 tsp pink rock salt or gray sea salt
DIRECTIONS:
1. Drain sauerkraut and reserve liquid. Mix together salad ingredients.
2. In a separate bowl, whisk dressing ingredients together.
3. Add dressing to salad and combine until salad is evenly coated.
Makes 6 servings.
This salad is a great departure from the standard offering of Parmesan cheese, a dressing high in fat, and salty croutons. There’s fiber from the celery, and the dates give the dressing a creamy texture without dairy, so it can be served to anyone with lactose intolerance. Raw garlic is a surefire way to boost your immune system and protect yourself from catching the latest virus going around.
INGREDIENTS:
SALAD:
1 head romaine lettuce or 2 romaine hearts
1 head purple endive, leaves separated
½ fresh pineapple, diced
1 tbsp capers
10 gluten-free flax crackers, broken into pieces as croutons
DRESSING:
½ cup extra-virgin olive oil or garlic flax oil
2–3 cloves garlic
1 celery stalk, chopped fine
¼ cup water
2 tbsp fresh lemon juice
1 tbsp wheat-free tamari or coconut aminos
3 anchovy fillets
1 Medjool date (or 1 tsp honey if dates are unavailable)
OPTIONAL ADDITION:
½ tsp nutritional yeast
DIRECTIONS:
1. Wash and dry romaine and endive leaves and place on a serving plate. Layer pineapple on top of greens, then sprinkle on capers and flax cracker croutons.
2. Using a blender, whip all dressing ingredients together. Pour over salad. (Leftovers can be stored in fridge for up to 2 weeks.)
Makes 2 full salads or 4 side salads.
One of the best things about this salad is that it can easily be made with locally grown ingredients that you can find in most North American farmers’ markets. Fennel has very potent diuretic properties but does not deplete your body of the important electrolyte mineral potassium. The diuretic properties of fennel can relieve PMS symptoms such as bloating, cramping and general edema without any side effects.
INGREDIENTS:
DRESSING:
4 tbsp apple cider vinegar
1 clove garlic, minced
½ tsp cumin
1 tsp yellow prepared mustard
1 tsp raw honey
¼ tsp pink rock salt or gray sea salt
¼ cup extra-virgin olive oil or flax oil
SALAD:
2 medium apples, cored
1 fennel bulb, cored
8 cups baby spinach, packed
OPTIONAL ADDITIONS:
⅓ cup chopped fresh mint
¼ cup hemp seeds or walnuts
DIRECTIONS:
1. In a small bowl, whisk vinegar with garlic, cumin, mustard, honey, and salt. Gradually whisk in oil and set aside.
2. Slice apple and fennel as thinly as possible, preferably using a mandoline. A regular vegetable peeler will also produce thin but shorter slices of fennel.
3. In a separate bowl, toss baby spinach with half of the dressing. Assemble salads on individual plates. Layer apples on top of spinach and top with a pile of thinly sliced fennel. Drizzle more dressing on top. Garnish with mint and seeds or nuts if desired.
Makes 4 salads.
If you want a stress-busting meal, this salad is for you. Live sprouts provide B vitamins that nourish your nervous system. The red pepper is an excellent source of vitamin C, which is important for adrenal health. Blueberries have been shown in clinical trials to reduce the stress hormone cortisol. Tie all those superfoods together with the nutty flavor of omega 3—rich, mood-boosting hemp hearts and you have a truly happy salad!
INGREDIENTS:
4 cups sunflower or pea sprouts
½ cup sliced red pepper
⅔ cup blueberries
1 cup snow peas
¼ cup extra-virgin olive oil
2 tbsp dairy-free pesto or 1 tbsp basil, dried, plus 1 tbsp oil
2–3 tbsp fresh lemon juice
1 tsp raw honey
Pink rock salt or gray sea salt, to taste
¼ cup hemp hearts
DIRECTIONS:
1. Combine sprouts, red pepper, blueberries, and snow peas in a large bowl.
2. In a small mason jar, add oil, pesto, lemon juice, honey, and salt, and shake vigorously until well mixed.
3. Pour over salad and top with hemp hearts.
Makes 2 large salads.
This hearty new spin on an old classic makes a great fast meal and packs well for lunch the next day. The steady, long-lasting energy you can expect from this vitamin- and mineral-charged dish will obliterate those mid-afternoon cravings. The fennel, artichoke, and fresh herbs have wonderful anti-inflammatory action.
INGREDIENTS:
DRESSING:
¼ cup fresh lemon juice
¼ cup extra-virgin olive oil
1 tbsp minced garlic
1 tsp stone-ground or yellow prepared mustard
2 tsp dried oregano
½ tsp pink rock salt or gray sea salt
SALAD:
1 cup thinly sliced fennel bulb
½ cup finely diced red onion
½ cup water-packed artichoke hearts, drained and chopped
½ cup olives, preferably black
19-oz can green lentils, rinsed and drained
1 cup chopped flat-leaf parsley or cilantro
8 cups baby spinach
OPTIONAL ADDITIONS:
1 cup julienned red pepper
¼ cup chopped sun-dried tomato (dried, not packed in oil)
DIRECTIONS:
1. Mix all dressing ingredients in small bowl.
2. In a large bowl, add all salad ingredients, except for spinach. Top with dressing, and mix well.
3. Serve on a bed of spinach, either on individual salad plates or on a platter. The flavor improves as salad marinates, so consider making it ahead. It can be refrigerated for up to 3 days.
Makes 4 side salads.
Bean dips are great appetizers for dinner parties, especially when you are trying to slim down. They are filled with fiber, which will help to curb your hunger before a meal and stop you from overeating once the main course is served. The fiber in beans also helps to keep blood sugar nice and steady so you can avoid the highs and lows of dinner party indulgences!
INGREDIENTS:
¼ cup chopped purple onion
½–1 clove garlic, minced
¼ cup chopped cilantro (plus extra for garnish)
1 tbsp extra-virgin olive oil
2 tbsp fresh lime juice
1 tsp dried oregano
1½ tsp cumin
½ tsp pink rock salt or gray sea salt
19-oz can black beans, rinsed, well drained
DIRECTIONS:
1. Place onion, garlic, and cilantro in food processor, and process until roughly chopped.
2. Add olive oil, lime juice, oregano, cumin, salt, and beans, and purée until smooth. (If mixture is a bit thick for a dip, thin with a little water.)
3. Garnish with chopped cilantro.
Makes 2½ cups.
This is a beautiful salad, especially if you are able to use sweet and crunchy heirloom carrots. Studies show that while heirloom seeds produce smaller yields, they are higher in nutrients and may be more nutritious than the industrially grown vegetables you find in your supermarket. The pro-vitamin A found in carrots stimulates the production of special white blood cells that attack inflammation-causing bacteria, viruses, and yeast. Another good reason to shop at your local farmers’ market!
INGREDIENTS:
3 cups heirloom carrots, sliced into ribbons
1 cup thinly sliced fennel bulb
¼ cup sunflower seeds (plus extra for garnish)
¼ cup chopped fresh dill (plus extra for garnish)
¼ cup chopped cilantro (plus extra for garnish)
DRESSING:
1 tbsp raw honey
¼ cup extra-virgin olive oil
1 tbsp apple cider vinegar
1 tsp wheat-free tamari or coconut aminos or ¼ tsp sea salt
½ tsp caraway seed
½ tsp cumin
1 clove garlic, crushed
DIRECTIONS:
1. Place carrot strips and fennel in a mixing bowl and add sunflower seeds, dill, and cilantro.
2. Combine all dressing ingredients in a small bowl and mix well.
3. Add dressing to salad and toss gently. Marinate for 2 to 8 hours.
4. Before serving, garnish with extra sunflower seeds, dill, and cilantro.
Makes 4 side salads.
You probably won’t be surprised to hear that when I travel, I tend to bring a lot of my own food. My kit always includes a few cans of sustainably caught fish. Here is a simple little salad that I came up with in a small hotel room in Paris while traveling in Europe with my sister for the Gourmand World Cookbook Awards. Tuna and mackerel are excellent sources of EPA and DHA—both critical for keeping inflammation in check. Be sure to avoid bluefin tuna, which is known to be high in mercury.
INGREDIENTS:
2 tbsp yellow prepared mustard
1 tbsp fresh basil, chopped
2 tsp Great Gomasio
1 tbsp tahini or pumpkin seed butter
1 tsp raw honey
1 can sustainable tuna or mackerel
¾ cup finely chopped celery
OPTIONAL SUPERFOOD BOOSTER:
1 tbsp lemon-flavored fish oil
DIRECTIONS:
1. Mix mustard, basil, gomasio, fish oil (if using), tahini, and honey in a small dish until well blended.
2. Mix in tuna and celery and combine well. Serve on a bed of spinach or with whole-grain gluten-free crackers.
Makes 2 servings.
It’s a great idea to stock your freezer with a few packages of frozen spinach. It has the same nutritional value as fresh cooked spinach, so feel free to use it whenever you are pressed for time or don’t have any fresh spinach on hand. Spinach is an excellent plant-based source of iron. Making sure that you get enough iron in your diet is crucial for reaching optimal health, as it ensures that a good supply of oxygen is reaching all areas of the body.
INGREDIENTS:
2 cups chickpeas (well-cooked or canned) or cannellini beans (rinsed and drained)
⅓ cup fresh lemon juice
1 tbsp flax oil or walnut oil or ½ tbsp fish oil or olive oil
3 tbsp sesame meal or 2 tbsp tahini
3 cloves garlic, chopped
½ tsp pink rock salt or gray sea salt
1 tsp cumin or ground ginger
1½ cups frozen chopped spinach, partially thawed and loosened
DIRECTIONS:
1. Place all ingredients in food processor and process until very smooth.
2. Place in a serving bowl, cover, and refrigerate until serving time.
Makes 2 cups.
This salad is inspired by the delicious dish served at Japanese restaurants just before the sushi arrives. It is simple to make at home. Serve it as a side salad or add some of your favorite protein for a light lunch. Ginger’s pungency comes from a constituent called gingerol, which has strong anti-inflammatory and pain-relieving powers. Sesame contains a phytonutrient known as sesamin that inhibits the conversion of omega-6 fats to inflammatory messengers.
INGREDIENTS:
1 cup julienned heirloom carrots
1 cup julienned cucumber
2 tbsp sesame oil
2 tbsp vinegar (your choice)
2 tbsp sesame seeds
1 piece nori, roughly chopped
OPTIONAL ADDITION:
1 tbsp grated fresh ginger root
DIRECTIONS:
1. In a bowl, combine carrots and cucumber.
2. Add sesame oil, vinegar, and ginger to a small Mason jar, and shake vigorously. Pour over carrots and cucumber.
3. Garnish with sesame seeds and chopped nori.
Makes 2 servings.
The pasta salads you buy at the deli counter are typically dripping with carbs and calories and usually have few or no vegetables. This recipe is my answer to the deli pasta salad—once you try it, you will never go back. Mint Kale Pesto is a staple around my house. I make a big batch every so often and freeze what I don’t use in ice cube trays so it is easy to access when I need it. I like to add it to soups, sauces, and salads to kick the flavor and nutrition up a notch.
MINT KALE PESTO INGREDIENTS:
2 cups purple or green kale leaves, loosely packed
¼ cup raw pine nuts or hemp seeds
1 clove garlic, large
1 tbsp apple cider vinegar
1 cup fresh mint, loosely packed
¾ tsp pink rock salt or gray sea salt
¾ cup extra-virgin olive oil
DIRECTIONS:
1. In a blender or food processor, combine all ingredients and blend until smooth.
Makes 1½ cups.
NOODLE INGREDIENTS:
2 medium zucchini
1 large carrot
DIRECTIONS:
1. Using a spiralizer, vegetable peeler, or mandoline, create long strips of zucchini and carrots.
2. Toss half of the pesto with vegetables noodles and enjoy. Freeze the other pesto portion to enjoy another time.
Makes 2 salads.
Pumpkin seeds are a good vegetarian source of zinc, a critical nutrient for the immune system. Zinc also protects the prostate and stimulates sex drive by ensuring healthy testosterone levels. Men lose 1.5 percent of their testosterone per year after the age of 30, so lots of pumpkin seeds can make a difference! This pesto is wonderful tossed with steamed greens.
INGREDIENTS:
1 cup roasted pumpkin seeds
1 cup raw pumpkin seeds
4 cups fresh cilantro leaves, well packed
2½ tbsp fresh lemon juice, divided
2 cloves garlic, chopped
1½ tsp cardamom
1 tsp pink rock salt or gray sea salt
1 cup extra-virgin olive oil
DIRECTIONS:
1. Place seeds and cilantro in a food processor and begin processing. Add lemon juice, garlic, cardamom, and salt, and then, with the machine running, slowly add oil to ensure even mixing.
2. Transfer to silicone ice cube trays or muffin trays and freeze to create perfect easy-to-thaw portions.
Makes 3 cups.
One of the healthiest ways to enjoy beef is to pair it with lots of greens. Meat protein tends to increase acidity levels in the body, while vegetables will help to create a more alkaline environment. As you shift your body from an acidic to alkaline state, you will bring your pH levels into natural balance. With this new balance, you will begin to see positive changes in your health, such as increased energy levels, improvements in your ability to fight infections, and natural weight loss.
INGREDIENTS:
¾ lb lean round steak, about 1-inch thick
2 cups sugar snap peas
1 cup thinly sliced red or yellow pepper
2 green onions, thinly sliced
1 cup coarsely chopped mint leaves
1 cup grated carrot
3 tbsp rice wine vinegar or coconut vinegar
1 tbsp extra-virgin olive oil
1 tbsp dark sesame oil
2 tsp raw honey
2 cloves garlic, minced
1 tsp minced fresh ginger root
½ tsp pink rock salt or gray sea salt
6 cups baby greens
DIRECTIONS:
1. Oil grill pan and place steak under broiler with medium heat and cook for 3 to 4 minutes on each side (for medium-rare). Alternatively, on the stove top with a bit of oil, sear steak 3 to 4 minutes per side until desired doneness is achieved. Let steak cool and then slice into strips.
2. Trim ends off peas. Place in a large bowl along with pepper, green onion, mint, and carrot.
3. In a small bowl, whisk vinegar with olive oil, sesame oil, honey, garlic, ginger, and salt.
4. Toss with salad and beef and serve on top of a bed of leafy greens.
Makes 4 main servings or 6 appetizers.
I like to alternate lemon juice and apple cider vinegar as the acidic component of my salad dressings. Both are great for your health, but they have very different flavors and provide the body with different benefits. Some small studies on apple cider vinegar have shown that it may help to lower blood sugar by increasing the body’s response to insulin as well as helping to increase feelings of fullness after eating.
INGREDIENTS:
1 tsp poppy seeds
2 tbsp extra-virgin olive oil
1 tsp apple cider vinegar
1 tsp Dijon mustard
½ tsp raw honey
1 tbsp minced onion
⅛ tsp pink rock salt or gray sea salt, or to taste
DIRECTIONS:
1. Place all ingredients in a Mason jar and shake until blended. Store covered in the refrigerator.
Makes ¼ cup.
Note: If you have digestive problems, allow your raw salads to be pre-digested by the dressing. The acidity of the juice will go to work on the cellulose in the greens and make them easier to assimilate.
Celery, carrots, cranberry, and cinnamon make this salad simply splendid. Crispy, crunchy celery is the perfect way to lighten up your menu. At only 10 calories per stalk, this veggie may be light in calories, but when it comes to nutrients, it’s a heavyweight. It boasts good amounts of vitamins A, B, C, and K, as well as calcium, magnesium, and potassium. Its phytonutrient content is being studied for everything from cancer prevention to cardiovascular health.
INGREDIENTS:
3 cups carrots, scrubbed and shredded
1½ cups sliced celery
¼ cup chopped cilantro or parsley
⅓ cup dried cranberries (apple juice sweetened)
¼ cup hemp seeds
3 tbsp extra-virgin olive oil
3 tbsp fresh lemon juice
¼ tsp pink rock salt or gray sea salt
1 tsp cinnamon
OPTIONAL ADDITION:
1 tsp raw honey
DIRECTIONS:
1. Place carrots, celery, and cilantro in a large mixing bowl. Add cranberries and hemp seeds and combine.
2. In a jar with a tight-fitting lid, add olive oil, lemon juice, salt, and cinnamon and shake vigorously.
3. Toss over salad and gently mix.
Makes 8 side servings.
DANDELION GREENS WITH BLUEBERRIES AND PINE NUTS
Dandelion greens are amazing for their nutrient-packed goodness and liver-cleansing properties, but it is tough to get folks hooked on their bitterness. This won’t be a problem with this wilted salad! The blueberries add sweetness, the pine nuts lend richness to the dish, and the maple syrup brings it all together. It’s easy and nutritious, and feels like a spring cleanse on a plate.
INGREDIENTS:
½ cup pine nuts
2 tbsp extra-virgin olive oil
¼ cup chopped purple onion
1 tbsp apple cider vinegar
1½ tsp maple syrup or 1 tsp raw honey
½ cup dried blueberries (or cranberries if you prefer)
5 cups dandelion greens, stems removed, washed, and cut into 3-inch lengths
DIRECTIONS:
1. Heat a small pan on stove top over medium heat. Add pine nuts and stir or toss until toasted gently. Remove from heat and set aside.
2. Heat olive oil over medium heat in a large pan. Add onion and sauté until soft. Add vinegar and maple syrup, and taste for balance. Add more oil or more vinegar, to taste.
3. Add blueberries and cook slightly until they soften, about 1 minute. Lower heat and stir dandelion greens into pan. Toss until just wilted.
4. Place all ingredients into a bowl, top with reserved pine nuts, and serve immediately.
Makes 4 side salads.
Pulsing seeds in a food processor for a few seconds gives them the texture of tabouli grain. Fresh parsley is slimming and detoxifying and may help to modulate the immune system. Parsley contains essential oils that have been shown to suppress an over-stimulated immune response, making it a key player in the fight against allergies and autoimmune and chronic inflammatory disorders.
INGREDIENTS:
SALAD:
½ cup sunflower seeds, chopped
½ cup sesame seeds
½ cup pumpkin seeds
2 cups finely chopped fresh parsley
½ cup goji berries
DRESSING:
⅓ cup fresh lemon juice
2 tbsp extra-virgin olive oil
1 tsp toasted sesame oil
½ tsp pink rock salt or gray sea salt
1 tsp grated fresh ginger root
DIRECTIONS:
1. Put all seeds in blender and pulse a few times to create a crumbly texture.
2. Place seeds and parsley in a large mixing bowl and add goji berries.
3. Add all dressing ingredients to blender and blend well. Pour over salad and mix well to combine.
Makes 4 servings.
