Sensational Summer Salads

Ah the great smell of summer BBQs and friends and family to share them with! Whether we are entertaining or bringing a dish over when we’re invited, salads are a great way to celebrate the freshness and abundance of summer.

With our soil not being what it was 50 years ago as well as our modern lifestyle, constant exposure to stress, pollutants and the consumption of processed foods - leads to an acid/alkaline imbalance in our bodies. An overly acidic body puts us at risk for minor and major health problems.  Vegetables are our most potent ALKALINE foods, and help to rid the body of unwanted toxins. The problem is getting enough of them..... That’s where SALADS come in.... So many recipes and an infinity of flavour combinations!  “I’ll bring the salad” can be so much more than a bowl full of lettuce – Be creative!

Salads can either accompany a meal, or if you use your imagination can BECOME the meal by adding one or more foods containing protein such as chickpeas or adzuki beans, cooked chicken, some salmon/tuna (fresh or canned), or goat cheese /sheep feta or slivered almonds, walnuts or seeds etc.... you get the idea! Another great way to boost the nutritional power of salads is by using cooked (& cooled) gluten-free grains like quinoa, buckwheat, brown rice etc. You will not only be getting more protein but great energy sustaining carbohydrates as well.  Don’t forget to add in some fresh herbs, green onion or spices to jazz it up and make the flavours sing!

In terms of fats, I pretty much always use Extra Virgin Olive Oil in salads (unless I’m going for an Asian flavour – then I’ll choose something else like grapeseed or coconut) Adding slices of avocado (and then stirring into salad) eliminates the need for any oil.... and a great fat to add to salads!  You will feel more satisfied when you add a good fat like avocados, virgin coconut oil, or healthy raw nuts or seeds like sunflower or pumpkin seeds (note: if you prefer them toasted –toast them yourself same day to avoid possible rancidity) .

Using fresh squeezed lemon juice (instead of vinegar) adds a delightful fresh taste and compliments sea salt nicely.  Nothing beats an arugula salad with fresh lemon juice, olive oil and sea salt.... throw in some walnuts and slivered Parmigiano Reggiano/ Grana Padano or hard goat/sheep cheese (optional) and WOW is all I can say!

Take advantage of the summer abundance of local veggies! Here are 4 sensational summer salad recipes I hope you’ll enjoy !

 

Chunky Green Mango & Yam Fiesta Salad

Serves 6-8

This mouth-watering salad is a fusion of Thai and Mexican flavours that combine all 4 taste sensations: sweet, savoury, sour (tart) and spicy! Look for mangoes that are still green for this salad, as they are sweet (yet a bit sour) and easier to peel and slice/dice. This would be a perfect salad to serve at your summer BBQ! Plus, it’s as colourful as a Fiesta!  Olé!

1 large (or 2 small)       green mango (peeled, and diced)

1                                   sweet red bell pepper (diced)

2                                   green onions (chopped)

1 small                          yam (peeled & diced) (tastes so good raw!)

½ - 1                             jalapeno pepper (chopped) (If you want it less spicy-remove the seeds before chopping)

2 tablespoons               grapeseed oil (or virgin coconut oil, or extra virgin olive oil or throw in chopped avocado instead)

2-3 tablespoons            cilantro (chopped)

juice of                         1 lime

juice of                         ½ lemon

to taste                         sea salt

Combine all the above ingredients in a large bowl and stir well. Tastes better if made at least 1-2 hours before serving and refrigerated and sealed in an air tight container. (Still tastes fantastic the next day as leftovers!) Enjoy!

Hearty Adzuki Bean & Buckwheat Salad

Serves 4-6

Buckwheat is not related to wheat and is not a true grain, but rather the fruit of a plant belonging to the same family as sorrel and rhubarb. It is also gluten-free. Buckwheat has a hearty, nut-like flavour, perhaps the most distinctive of any food eaten as a grain. The particularly assertive taste of roasted buckwheat (brown in colour) goes well with other hearty-flavoured, densely-textured foods, such as beef, root vegetables, cabbage, winter squash, roasted peppers, or eggplant. Also great in soups! The white, raw/unroasted variety (my favourite) has a fairly mild flavour and can be substituted in dishes that call for white or brown rice (and if cooked as per below, it’s mighty tasty!) Nutritionally, the protein in buckwheat is of high quality because it contains all eight essential amino acids in good proportions, including significant amounts of lysine, the amino acid in which true grains, such as wheat, are most deficient. Pairing it with beans in this recipe makes it a protein powerhouse! This "pseudo grain" supplies a good amount of dietary fiber, as well as minerals, including magnesium and manganese.  

Try to buy raw/unroasted buckwheat groats as opposed to the roasted variety (kasha).

Combine in large bowl:

2 cups              cooked buckwheat (see recipe below)

1 can                adzuki beans (very well rinsed and drained well – I like Eden brand)

1                       red bell pepper (diced)

½ cup                green onion (diced)

¾ cup                parsley (finely chopped)

½ cup                celery (diced)

½ cup                extra virgin olive oil

Juice of 1 lemon

Sea salt to taste

To cook the buckwheat:

1 cup                 buckwheat groats, whole (raw, light colour, not roasted/kasha)

2 cups               water

½                      small onion

2 tbsp               extra virgin olive oil

1 tsp                 sea salt

Few pinches     Garam Masala (great Indian spice mixture), or Cumin works well too

In a medium saucepan, heat 2 tablespoons of olive oil and add in ½ small onion and a few pinches of garam masala. Let this sauté for a minute, and add the rinsed buckwheat kernels. Stir quickly for about 30 sec. (and make sure it doesn’t stick). If it starts to stick add a few drops of water while stirring. Then add the 2 cups water, place lid on pot and let simmer on low heat for 20-25 min.  Don’t add the sea salt until the last 5-10 min. of cooking. You’ll know it’s done when the water is all absorbed. The buckwheat should be fairly soft (the way rice would be when done).

Let buckwheat cool for at least 10-15 minutes, then add to above mixture.

Let this tasty concoction cool in the fridge for at least an hour.

Side dish: serve with a colourful mixture of steamed asparagus and carrots (with a drizzle of olive oil/virgin coconut oil & pinch of sea salt) Great for leftovers the next day too!

Nutrients in this dish: high-quality protein, Vit. C, B vitamins (including folic acid), calcium, iron, magnesium, manganese, chromium, molybdenum, phosphorus, zinc, fibre and more!

Quinoa “Tabouli”  (a great summer recipe!)

Serves 4

This Middle Eastern Salad is traditionally made with bulgur wheat…try it with the most nutritious “grain” of all – QUINOA! (pronounced “Keen-wa”) It is  gluten-free, high in calcium, protein, iron, fibre –you name it!

Note: Quinoa cooks just like rice (but a lot quicker than brown rice!) Cook 1 cup rinsed quinoa with 2 cups water for approximately 20 minutes (with lid on) It should fluff up like rice. Always add salt no sooner than the last 5-10 minutes of cooking.

3 cups              quinoa, cooked and cooled (be sure to rinse grain in fine strainer before cooking to remove bitter coating) 1 cup grain = 3 cups cooked

2-3                   tomatoes (plum/roma) (diced)

1 clove             garlic, pressed

1 cup                parsley (finely chopped)

½ cup               extra virgin olive oil (cold pressed)

1 tbsp.              basil (fresh, finely chopped)

2-3                   chopped green onions

juice                 1 ½ lemons

to taste             sea salt

pinch                cinnamon (optional)

2 Tbsp.             fresh mint (chopped) or 1 tsp. dried mint

whole lettuce leaves (romaine)

Place all ingredients (except lettuce) in a mixing bowl and toss together lightly. Chill for 1 hour or more to allow flavours to blend. Wash and dry lettuce leaves and use them to line a salad bowl. Add tabouli and garnish with a few sprigs of parsley. Enjoy!

Summer “Festival” Salad

Serves 2

½ bunch            washed raw spinach leaves (or romaine/red leaf lettuce) (spinach gives most dramatic colour contrast with the carrots/red cabbage )

¼ (med.size)     raw red cabbage – shredded

½ cup                raw baby carrots (cut lengthwise into 4 strips) or shred 1 large carrot

½ cup                raw broccoli florets

1 big handful    sunflower sprouts (or any sprouts) -optional

3 tbsp                raw hulled sunflower/pumpkin seeds (or toast your own hulled pumpkin seeds – yummy!) Raw walnuts work well too

Simple dressing:

juice of            ½ lemon

2 tbsp.             extra virgin olive oil

To taste           sea salt

1 tbsp.              honey, or maple syrup, or agave nectar (optional)

Creamy Garlic Dressing (no dairy/no vinegar/no oil!)

Combine the following ingredients in a small bottle that you can shake – in this order:

2-3 tbsp.          tahini  (ground sesame seed paste – this is what they use in hummus)

4-5 tbsp.          room temp. water  (you will probably have to add more water later)

1 small              raw garlic clove (pressed) (if you’re not too crazy about garlic – just ‘bruise’ the clove and put into bottle)

juice of            ½ med. Lemon

1 tbsp               fresh parsley

To taste           sea salt

With lid on bottle, shake the above ingredients VERY vigorously until well combined. You may want to add a little more water to achieve your desired thickness. I like it runnier since the garlic can be quite strong!  Keep shaking for a few minutes and store in the refrigerator until ready to use. Any leftover dressing can stay in fridge for a few days.

Nutrients in this recipe: (gosh where do I start? Basically everything under the sun!)

Vitamins A, B Complex, C, E, K, magnesium, manganese, iron, calcium, chromium, copper, folic acid, molybdenum, phosphorus, selenium, zinc, etc. and fibre and LIVE ENZYMES !! Also, the raw garlic in the dressing is VERY good for your immune system!

The Many Benefits of Dry Skin Brushing

Since I got hooked on this about 10 years ago, I have been thanked by many people for telling them about DRY SKIN BRUSHING (a specific way of brushing the skin with a natural bristle body brush as a benefit to your lymphatic system). They couldn’t believe what a difference it made in their energy level and overall health. It is really a great way to begin your day, so let's go over the ‘whys’ and ‘hows’ of this great deed you can do for your body’s lymphatic system.

What is Lymph?

Between the cells in all tissues are tiny channels where fluid collects. This fluid is called lymph.  “It is a colorless, odourless, absorbent substance which helps nourish the body by transporting various nutrients such as salts, minerals and proteins to all parts of the body.” www.detox.org

Lymph also manufactures most of the body's white blood cells, or lymphocytes (which is why healthy lymph is important for maintaining a good functioning immune system).

The function of the lymph system is greatly enhanced by dry skin brushing. It is also an excellent way to help your body wake up in the morning! The skin is your largest eliminative organ (in fact it is the largest organ of the human body, renewing some of its cells every 24 hours). It can release up to 2 pounds of toxins daily! Skin brushing reduces the toxic load of other organs such as our liver, lungs, and kidneys. The lymph system is a main factor in eliminating waste from our bodies. There are 45 pints – that’s 3 times more lymph in our body then blood (15 pints). The lymph system has no pump like the blood systems’ heart does. We therefore need to exercise, stretch, do yoga or do some kind of movement to help the lymph move and prevent it from getting too thick and clogged as to prevent stagnation, settling, and accumulation of the waste products from depositing in our muscles, organs and joints (causing soreness, arthritis, poor muscle tone, cellulite, poor circulation). Ever wonder where cellulite comes from? Stagnant lymph!!

Dry skin brushing can have the following benefits:

·         Conditions the skin by sloughing off dead cells & keeping pores open

·         Provides great energy first thing in the morning

·         Stimulating lymphatic drainage which removes toxins (poor lymphatic drainage has been linked to hypertension, arthritis, depression and other conditions)

·         Improves circulation (this has helped me with my leg circulation since I sit at a desk all day!)

·         Stimulates hormone function

·         Rejuvenates the nervous system

·         Enhances immune function  (you may notice you don’t get sick as often)

·         Contributes to better muscle tone and fat distribution within body tissues (including helping with cellulite)

·         Helping to prevent ingrown hairs

·         Many men and women feel they don’t need skin moisturizers as much (since the skin is able to “breathe” better and is free to release more of its own protective and moisturizing oils)

How to do it:

• All you need is a natural (vegetable) bristle body brush or mitt available from a health food store (avoid using synthetic fibers – as they may damage the skin)
• I recommend dry skin brushing first thing in the morning BEFORE showering (or BEFORE your morning exercise routine). The morning is an excellent time because the toxins release and accumulate during sleep
• It should take approximately 5 minutes a day (4-5 times per week)
• Avoid brushing over tumors, open or inflamed skin areas
• BRUSH IN THIS ORDER: First brush from knees up to top of thighs (front /back/sides).  Then start to brush from the feet (including the soles), up the legs, buttocks, hips, the back, then gently brush in a circular motion around the abdomen  (make sure to do front, back and sides)
• Always brush toward the heart – as lymph flows upwards. When you reach the heart area then hold the arms up and brush down the arms from the fingers to the shoulders (front and back), then the back of the neck, the top of the chest staying directly off the breast nipple (ouch), and finally very lightly on the sides of the neck in a downward motion
• Give yourself 1-2 weeks to get used to dry skin brushing as the stiff natural bristles may seem too hard at first. Eventually you will want to apply more pressure, but start off softly
• Brush until your skin becomes rosy, warm and glowing
• Brush off your brush or shake out your mitt over the tub
• Now you are ready for a bath or shower!
• Wash the brush with mild soap/water every few weeks and let dry (to clean brush of toxins)
• To invigorate, have a hot bath or shower, for relaxation, have one that is warm (it is advisable to have a cool shower after a hot bath or shower. This further enhances the stimulating effects of dry-brushing)
• After a few weeks you’ll become addicted to the great energy you’ll feel after dry skin brushing!

References

Gendel, W., “Skin Brushing for Vibrant Health”, www.foreverhealthy.net/html/archives/articles/skinbrushing.asp

North-O’Connell, J., “Give Your Skin The Brush Off”, Alive Magazine, March 2003

http://www.healthnut.ca/dry_brush_massage.htm

www.detox.org

Recipe:  EASY Spinach Crustless Quiche

Serves 4

This tasty vegetarian dish is wonderful for lunch or dinner (great leftovers, even cold!) An excellent source of calcium, iron and protein. Add a big fresh salad and a slice of whole grain toast.

1           package (10oz/ 300g) frozen chopped spinach (thawed)  OR FRESH spinach!

1           small onion (finely chopped)

4          eggs

1 cup    1% cottage cheese

2 tsp.    dried dill (crushed between fingers) OR use 4 tbsp. fresh dill (always better!)

sea salt and freshly ground black pepper

Preheat oven to 325°F. Lightly grease a 9 or 10 inch pie plate with coconut butter.

Drain spinach by pressing out moisture with a slotted spoon. Spread half in prepared pie plate. Sprinkle the chopped onion over top. In a large bowl, beat eggs and cottage cheese (by hand). Add salt and pepper to taste. Stir in remaining spinach and pour into pie plate. Bake in preheated oven for 40-45 min. or until knife inserted in centre comes out clean. Remove from oven and let stand for at least 5 minutes before cutting into 4 wedges. Enjoy!

Green Gogi Goodness Smoothie (nice for winter since not 'frozen' like others)

My favourite smoothie for the past few cold months and so easy…  Protein, Omega 3s, super-antioxidants,  fibre and loads of amazing energy! The raw cacao powder and gogi berries give it a nice flavour and energy kick-  You don’t taste any spinach in there-trust me!  I make mine in the Magic Bullet blender and just take the cup to sip on my drive to work. Great way to start the day!

Combine these ingredients in blender:

1 cup Almond Milk

½ cup water

2 handfuls of organic baby spinach (pre-washed)

1 banana  (or sometimes a handful of fresh blueberries instead)

1 tbsp. organic Gogi berries

1 tbsp. organic milled ( ground) Chia seeds

1 tsp. organic RAW cacao powder  (excellent antioxidant and energizing properties)

½ tsp. organic maca powder (optional)

Once the above area blended, then add these and blend for only 10-12 seconds: (very important not to over-process these and add at the end-especially the fish oil)

2 tbsp. protein powder (ie.  Pumpkin seed (or hemp) protein powder)

1-2 tsp. Fish oil (lemon flavoured)

If too thick you can add more water when you blend the last ingredients….

“Creamy” Curried Coconut Butternut Squash Soup (that’s a mouthful!)

So delicious and satisfying! Perfect fall soup….. My 2 ½ year old even liked it. The coconut milk gives it a wonderful creamy consistency without adding dairy.  Easy-peezy to make!

2-3 tablespoons                extra virgin olive oil

1 medium                          onion (diced)

½ teaspoon                       curry powder (or more if you like)

2-3 cups                           organic chicken stock (but vegetable will work as well)

2-3 cups                            water (play with the amount depending on how thick you like the soup)

1 can                                 coconut milk

1 med-size                         butternut squash (peeled and diced into 1-2 inch pieces)

Few pinches                       thyme (I used dried)

Sea Salt and pepper to taste

Heat the olive oil slightly and add the chopped onion and curry powder – sauté for a few minutes until onion is shiny and translucent.  Add the cubed butternut squash and the chicken/vegetable stock and the water. Cover and simmer until the squash is softened (around 20-25 minutes). Using a hand blender – take off the stove and blend until you have a nice creamy soup.  Put back on the stove and simmer 2-3 more minutes while adding  the thyme and salt and pepper.  Remove from heat and pour in the coconut milk. (Important – don’t add the coconut milk until the end).  Enjoy!

Green Smoothies - Blueberry Spinach Delight

Do you want to eat more greens and find an easy way to do so? Try making green smoothies in the morning!
I make these often  - they are a great way to get instant energy and are packed with amazing yummy goodness! Lately I've been substituting my fresh garden baby-romaine lettuce instead of the spinach. Here is an example of one I do often (dairy and wheat-free) :  Even my 2-year old loves taking sips of this! Enjoy

Combine these first 3 ingredients in blender: (I use the "Magic Bullet " type)
1 cup almond milk
1/2 cup water (adjust to your liking)
big handful of organic baby spinach (or mixed greens)

Then add:
1/2 cup frozen blueberries (or strawberries)
1 pear (ripe- peeled and cut in few pieces) or apple
Mix on high again....

Then add and mix for only 10-15 seconds: (very important not to over-process these and add at the end):
1 scoop Greens powder
2 tbsp. protein powder (ie. Hemp, Pumpkin seed, or Vega's Smoothie to Go Protein powder)
1 tbsp. chia seeds (ground/milled)
1 tsp. Agave nectar or honey (or few drops stevia liquid)  -optional
1 tsp. Fish oil

Recipe: Oatmeal Sesame Chocolate Chip Cookies

I’ve combined the ingredients of 2 of my favourite cookie recipes to come up with this one. I love these cookies mainly because of the tahini (great for you because it’s made from sesame seeds), coconut, and oats. The chocolate chips and sunflower seeds  add the final touch! A real treat in my books! Enjoy!

Makes about 2 dozen

1 cup     quick cook oats

1 cup     flour (whole wheat or spelt)

½ tsp.    baking soda

½ tsp.    Sea salt

1/3 cup dried coconut (unsweetened)

1/3 cup Tahini (also known as sesame seed butter)

2 Tbsp.  butter (softened)

¾  cup   organic sugar (or sucanat)

½ cup    almond milk

2 tsp.     vanilla extract

2/3 cup semi-sweet chocolate chips

1/3 cup sunflower seeds

Preheat oven to 350 F. Grease 2 baking sheets lightly with coconut oil. In a large bowl, mix oats, flour, baking soda, salt and coconut. In a mixing bowl, mix tahini and butter until well blended. Mix in sugar until smooth and then add almond milk and vanilla until combined. Add the dry ingredients in slowly while mixer is on low. Don’t over-mix the dough. Turn off mixer and fold in the chocolate chips and sunflower seeds.

Drop the dough by large spoonfuls onto prepared baking sheets and flatten with a fork. Bake 15-20 minutes depending on the size of the cookies and your oven. The cookies will still be soft (but the tops will look dry). Just let them set, and cool for 15 minutes, then you can lift with a spatula and transfer to a cooling rack to cool completely.

Enjoy!