Delicious Summer Salad

I know I’m in the middle of writing my series, I Know What to Do…I Just Don’t Do It but I came across this delicious summer salad and felt compelled to share it with you!

As far as I’m concerned, this is the best time of year when it comes to food.  It is so easy to get the minimum requirement of 5 fruits and vegetables when there are so many choices!  Strawberries, blueberries, raspberries, peaches, nectarines, plums,  cherries, watermelon, cantaloupe, honeydew, corn on the cob,  the list goes on and on!

As a reminder, try to by organic when you can, particularly the thin skin fruits like the berries and the fruits with pits like peaches and plums. Also, look for organic corn on the cob, otherwise it is likely to be genetically modified and therefore may not be as healthy a choice.  If you want to learn more about genetically modified foods, go to www.responsibletechnology.com to read more.

This salad recipe is light, refreshing, easy to make and pretty to look at.  I hope you try it and enjoy it as much as I do!

Mango, Jicama and Avocado Salad

1 jicama-peeled and cut into small pieces (pronounced hee-ka-ma it is a root plant that is crunchy like a radish and a little bit starchy.  Sometimes called the Mexican potato.  You should be able to find it at most grocery stores).

1 mango

1 avocado

Cilantro (optional)

1 tsp. Ancho chili powder (optional)

Jalapenos (optional)

Juice of one lime

Salt and pepper to taste

Cut equal amounts of jicama, avocado, and mango and mix in bowl.  Add a handful of chopped cilantro, salt and pepper to taste.  Drizzle lime juice over it all and toss.  Serve immediately or chilled. Yum!

Taken from the Atlanta Journal Constitution which was adapted from a recipe from “America’s Test Kitchen”.

 

Wow! This is NOT Your Mother’s Cauliflower!

Cruciferous vegetables are very important for your health.  Those are vegetables like broccoli, cauliflower, brussel sprouts, bok choy, cabbage, and kale.  We all know we need to eat them but yuck!  How many times can you steam a head of broccoli?  And brussel sprouts? Most people will wrinkle their noses.  I want to share with you some of the wonderful things that these little gems can do for you.

They are high in Vitamins A, C, and K.  They are also high in fiber.  They also have small amounts of protein and Omega 3 (like salmon) fats. They are a great bang for the buck and the amount of nutrients you get for a serving.

I do know that many people cringe over eating these vegetables.  I love cauliflower, but I get tired of eating it steamed or chopped raw into a salad.  I have made mashed cauliflower before, it makes a great mashed potato substitute, and decided I wanted to make it again for lunch.  I have to share a secret with you:  I am not a great cook!  I am a “read the recipe and follow it” kind of girl.  I’ve never mastered that art of ” a little of this and a little of that”.  So, I decided I’d better not go from memory but find a recipe on-line.  I found a great one and I am sharing it with you today!  This did not take long to make and it was so delicious.  I cut the recipe in half, since I only had one head of cauliflower, but I still had enough for two meals, so it was worth  the little bit of effort .  This recipe is now going to be in my weekly rotation.  I hope you like it as much as I do!

Cauliflower “Mashed Potatoes”

Serves 4

2 medium-sized heads of cauliflower, washed and chopped into
florets

1-2 tablespoons
melted coconut oil*

2 tablespoons nutritional yeast (optional)

1/2 teaspoon sea salt

Fresh black pepper to taste

Herbs to taste (I like rosemary and thyme)

*Note: I say go for two tablespoons of coconut oil – it’s practically the only calories in the whole dish, and coconut oil is comprised of medium-chain fatty acids that your body metabolizes instead of storing as fat. Of course,  you can also use another
fat like Earth Balance or olive oil if you prefer, but I’ve found that coconut oil gives these “potatoes” the buttery, crave-worthy flavor that sets my recipe apart from all other iterations.

Steam the cauliflower florets until very tender (I’m talking almost-dissolve-at-your-touch tender…). Puree cauliflower in a food processor or high-speed blender until smooth, occasionally scraping down the sides. Add in coconut oil, nutritional yeast,
sea salt, pepper, and optional herbs. Continue pureeing until desired consistency is achieved (a couple minutes). Add any additional salt and pepper to taste. A food processor is probably the best option for this recipe, as most blenders will have trouble pureeing the cauliflower without additional water (not the end of the world – I sometimes add a couple tablespoons of water to assist in blending anyway – but you shouldn’t have to do so). If you have a high-speed blender such as a Vitamix, which I used for the batch pictured, it works great, and results in an almost unreal silky-smooth texture. I like it both ways, so experiment!

Post-pureeing, you can also pour the cauliflower  into a casserole dish and stick it in a 350° oven for 20 minutes, or until golden-brown on top. Not only does the cauliflower develop a nice, crispy top to play off the velvety texture, but it looks pretty to boot! If you’re not serving it immediately after preparing, you’re going to have to reheat it anyways, so what have you got to lose?

Copied directly from : http://prideandvegudice.com/2010/12/27/the-best-mashed-cauliflower/

No Butter Needed Corn on the Cob

This week has been my spring break. I finished a class and decided to take a week off from school. Somehow, the week has sped by and I did not get my blog out. If you recall, my New Years resolution was to write a weekly blog. I do not want to break my promise so I am writing my blog a few days late. Better late than never!

The days are longer and hotter and it’s time to break out the grill again. We love having friends over on a Saturday night to just hang and cook out. I am sending you this wonderful Corn on the Cob recipe to get the BBQ season started. We make this all summer long and our guests always ask for the recipe. I hope you enjoy it as much as we do!

No Butter Needed Corn on the Cob

1 tsb. Fresh lime
1 tsp. ground cumin
½ teasp. Sea salt
¼ tsp. ground black pepper
2 tsp. extra virgin olive oil
6 ears of corn, in husk (we take ours out because we like the corn blacker)
2 limes cut lengthwise

Heat the grill or preheat oven to 500 degrees
In small bowl, whisk together the lime juice, cumin, salt, pepper and oil
Prepare corn, one ear at a time. Pull off and discard outside leaves. Pull back remaining leaves, carefully until you see kernels. Pull off the silk and brush kernels with oil mixture.
Smooth leaves back in place, one by one until ear is covered. Arrange the corn on the grill or place them in the oven. Roast for 15 minutes. If you are using a grill turn the ears 2-3 times. Not necessary to do if roasting in the oven. Serve corn immediately, accompanies by lime wedges which you can squeeze on the corn for more flavor.
Taken from http://www.aicr.org/information/recipe

Roasted Chickpeas

My sister in law served these as a finger food appetizer. They are yummy! Easy and inexpensive.
1 14.5 oz can chickpeas, drained and rinsed
1 teaspoon olive oil
¼ teaspoon salt
5 dashes cayenne pepper
1 teaspoon cumin

1) Preheat oven to 425°F.

2) Place chickpeas on baking/cookie sheet. Roast for 10 minutes. Shake the pan. (Do not spill on kitchen floor.) Roast another 10 minutes.

3) In a medium bowl, combine chickpeas, oil, salt, and spices. Stir well to combine.

4) Spread chickpeas back out on baking sheet. Roast between 5 and 15 more minutes, until they’re browned and super crunchy. Serve.

Approximate Calories, Fat, and Price Per Serving
135 calories, 4.3 g fat, $0.15

Calculations
1 14.5 oz can chickpeas: 500 calories, 4.8 g fat, $0.50
1 teaspoon olive oil: 39 calories, 4.5 g fat, $0.03
¼ – ½ teaspoon salt: negligible calories and fat, $0.01
5 dashes cayenne pepper: negligible calories and fat, $0.02
1 teaspoon cumin: negligible calories and fat, $0.02
TOTAL: 539 calories, 9.3 g fat, $0.58
PER SERVING: 135 calories, 4.3 g fat, $0.15

http://cheaphealthygood.blogspot.com/2008/04/roasted-chickpeas-wrong-way-right-way.html

CARROT AND BEET SALAD – Detoxifying Salad Recipe

Detoxifying Salad Recipe

Taken from The 28-Day Cleansing Program by Ohlgren and Tomasulo. p. 168.

  • 1 lb. of carrots
  • ¼ cup currants or raisins
  • 1/8 cup toasted pine nuts
  • 2 scallions, chopped
  • Olive oil
  • 1-2 medium sized beets
  • 1 navel orange, peeled and cut
  • 3 tablespoons mint or basil
  • 2 tablespoons fresh lime juice
  • Sea Salt

In a food processor, pulse carrots and beets until they are chopped pretty finely. In a large bowl, mix with all the other ingredients. As this sits, the vegetables will absorb the flavors more.

Pureed Sweet Peas

I found this recipe on The Worlds Healthiest Foods website. Peas are delicious and coming in season. Great substitute for mashed potatoes. One serving contains 53% DV for thiamin, 48% Vitamin C and 48% Vitamin E. This was easy to prepare and really delicious. I had some left over for lunch the next day.

8 oz. frozen peas (perferably organic)

1 medium chopped onion

2 medium chopped garlic cloves

1 or 2 tbs chicken or vegetable broth

2 tbs. of sunflower seeds

1 tbl. minced fresh herbs, mint, basil, chervil, or parsley

Salt and pepper to taste

Chop onions and garlic andlet sit fo r5 minutes to bring out their health promoting properties.

Heat 1 tbs. of broth in 10 inch skillet. Healthy saute onion in broth over medium heat for 4 minutes, stirring frequently, until translucent. Add garlic and saute for another minute.

Add 2 tbs. broth, peas, and herbs and cook until tender about 3 more minutes. Puree in blender with sunflower seeds. Season with Salt and Pepper. Serves two.

Note: Make sure you blend the peas well, scraping the side of the blender. You want the sunflower seeds to become well ground. They add body and you want them smooth.