Salad

Sardine Salad

sardine salad

This “recipe” is quite simple, you may use tuna in place of sardines, however, sardines are packed full of protein, calcium, magnesium, zinc, and the essential Vitamin D.

Ingredients:

  • 1 can sardines in extra virgin olive oil (I like the Wild Planet brand which is superior in flavor and they are sustainably caught wild in the Pacific Ocean) Or 1 can tuna.
  • Juice of 2 lemons (or to taste)
  • 1/4 tsp. unrefined salt (or to taste, I like more but some people may not)
  • 3 Cups of greens; baby spinach, romaine lettuce, arugula, or a mixture or any you like.
  •  1 small tomato chopped (optional)
  • 1/2 small onion chopped (optional, but very tasty)

Instructions:

  1. Open can into a bowl and mash with a fork.
  2. Add Lemon and salt, mash with a fork (you can mash it very fine, or keep it chunky).
  3. In a large serving bowl, put your vegetables.
  4. Now pour your sardine mix over it and enjoy.

NOTE:

If you are not using sardines with extra virgin olive oil, then get with water, drain all the water and add about 2 Tbs. extra virgin olive oil to your sardine mixture.

Simple Salad

simple saladtomato and cucumber salad

This is a simple salad that goes well with many dishes and can be adjusted slightly to your taste and texture.

Ingredients:

  • 1 tomato, diced small or bite sized
  • 1/2 small onion, diced small or bite sized
  • 2 small/medium cucumbers, diced small or bite sized
  • 1/2 tsp. unrefined salt, or to taste
  • 2 Tbs. fresh parsley or mint, chopped (or mix both)
  • OR 1 Tsp. dried mint
  • 1-2 Tbs. fresh squeezed lemon juice (taste after adding 1 Tbs. and see if needs more)
  • 1-2 Tbs. EV olive oil (taste after adding 1 Tbs. and see if needs more)

*Since vegetables are various sizes, the salt, lemon juice and olive oil should be used as guidelines, use your taste to guide how much you need.

Instructions:

Mix all ingredients together in a bowl and enjoy.

Delicious Kale Salad

kale salad

For this weeks Healthy 2day Wednesday, I am sharing my favorite kale salad recipe. Please visit them to see all the amazing posts from various bloggers.

http://www.day2dayjoys.com/2013/05/healthy-2day-wednesdays.html

Recipe:

2 heads kale- washed, taken off rib and cut or torn to your liking, I like  to tear the leaves.

3/4 Cup tahini

1/4 Cup liquid amino acids (fermented soy sauce)

1/4 Cup apple cider vinegar

1/4 Cup water

1 clove garlic, peeled

juice of 1 lemon

1/4 Cup nutritional yeast (gives it a nutty/cheesy flavor and extra B vitamins)

Instructions:

After getting the kale ready, place in a bowl and set aside. Put tahini, liquid amino acids, ACV, water, garlic, and lemon in a blender and blend until it becomes a smooth dressing.

Pour dressing over kale, and top with nutritional yeast. Mix well and let sit (if you can), for about 30 minutes to the kale with wilt and not be as tough.

Note:

This recipe may be made into kale chips by shaking off excess dressing and put in a dehydrator.

Red Beans And Bulgur (Cracked Wheat)

 red bean mjadara

This recipe very hearty and is a kind of Lebanese porridge called mjadara, usually made with lentils and rice. It is great eaten cold or hot with a side salad of shredded cabbage, romaine lettuce, or a mixture and lemon and homemade olive oil salad dressing. You can also serve with a side of radishes.
Recipe:
1 Cup red beans (light or dark kidney, pink beans)
1 Cup bulgur (cracked wheat)
5 Cups water or bone broth
1 large onion, minced
½ Cup EV olive oil
½ tsp. sea salt, or to taste
Optional- 1tsp. ground cumin

Instruction:
Soak beans overnight in filtered water with an acid such as whey, lemon juice, or apple cider vinegar. Click here for soaking instructions.
The next morning, rinse beans well and bring beans and water (or broth) to a boil, cover and simmer until beans are fully cooked, about 1 hour.
In the mean time, sauté onion in olive oil over low heat until dark golden. Set aside until ready to add.
Once beans are cooked, add bulgur, onions with the olive oil, and salt and optional cumin. Cover and simmer about 10 minutes or until the bulgur is almost done, then turn off heat and leave for about 30 minutes, do not remove lid. This is to not only cook the bulgur, but to let the flavor come together.

Notes:

This dish makes great leftovers for a lunch on the go and can be eaten at room temp or warmed up with a side salad.

Salad Dressing

salad dressing

This dressing is very versatile, it can go over just about anything and any salad, including tuna salad, baked fish or baked chicken, potatoes, or anything else you can think of!

 Recipe:

1 Cup extra virgin olive oil
 ½ Cup lemon juice + 2Tbs.
3 cloves garlic, peeled
1 inch fresh turmeric root, peeled (optional)
1 1/2 tsp. sea salt
1 tsp. dry mint (optional)

Instructions:

Put lemon juice and all other ingredients, except olive oil, in the blender and blend until all chunks (garlic/turmeric) are gone. Then slowly pour in the olive oil while blender is on a low speed and once fully mixed (about 10 seconds), turn off and it’s done J

Note:

This recipe is for 1 ½ cup of dressing, it can be made and stored in the fridge for about 5 days; shake before using.

Turmeric root has so many health benefits and this is a great way to add it to your diet. You may leave it out if you can’t find it in stores; Indian grocers or Whole Foods carries it usually. If you are using fresh turmeric root, it has more health benefits as opposed to the powdered which has lost many values but is still good for you.

*The taste of turmeric root is a little sharp like radish and goes excellent in this dressing.