Recipes, Salads

Cauliflower Mango Couscous Salad (Grain & Gluten-free)

cauliflower couscous
Cauliflower Mango Couscous Salad
Using cauliflower as a replacement for grains is super easy and an amazingly delicious way of adding more vegetables and fiber to your diet, while increasing your intake of cancer-fighting, sulfur-rich antioxidants!

Ingredients:
1 head of cauliflower, grated
1 large tomato, chopped
1 cucumber, cubed
1 mango, peeled and cubed
1/4 cup parsley, freshly chopped
1/4 cup raisins

Method:
1. Grate cauliflower using a box grater and set aside. I find it easiest to place the grater inside a large mixing bowl while grating to prevent making a huge mess. You can also add the cauliflower to a food processor and gently pulse until coarsely chopped. There are many companies selling pre-chopped cauliflower as well, which is very convenient!
2. Add the chopped cucumbers, tomato and mango to the grated cauliflower.
3. Pour in the dressing, mixing well.
4. Toss in the raisins and parsley.

Dressing
2 Tbsp. butter (Options: organic, grass-fed butter, Vegan option: Earth Balance)
1/4 tsp. ground cinnamon
1/4 tsp. curry powder
1/4 tsp. cumin
1/4 tsp. Himalayan pink salt
1 Tbsp. coconut sugar or maple syrup

Add the butter to a small saucepan over low/medium heat. When fully melted, add the remaining dressing ingredients, whisking well to combine. Remove from heat and pour over the salad, mixing well.
This recipe is best if let to chill for at least one hour to allow the flavors combine.
Will keep fresh in the refrigerator for up to 4 days.

Recipes, Salads

Kaniwa Chickpea Salad

Some health and nutrition experts don’t like using the term “superfood”, but when I find a food that has an excellent nutritional profile and tastes absolutely delicious, well, what else do I call it other than SUPER!

Like quinoa, kaniwa is often described as a grain, but it is actually a seed that is cooked and consumed like a grain. It is closely related to the highly popular quinoa, but does not contain a bitter saponin coating, a compound that requires rinsing before being cooked and eaten.

Kaniwa seeds are reddish-brown in color and are significantly smaller than quinoa, with a mild, nutty and slightly sweet flavor. Just like quinoa, there are many ways to incorporate it into meals. It can be enjoyed as a breakfast porridge, warm pilaf, or added to soup, stews or a stir-fry.

Nutrition Facts
• Kaniwa is exceptionally high in flavonoids! Flavonoids may help prevent cardiovascular disease, inhibit the growth of bacteria and viruses, and reduce the risk of certain inflammatory diseases.

• Kaniwa is an excellent source of high-quality protein. It contains all the essential amino acids, making it a complete protein. Just ½ cup of cooked kaniwa contains 7g of protein!

• Kaniwa is a good source of iron, calcium, zinc and B vitamins.
That means it is good for the bones, immune and nervous system!

How to Cook: Combine 1 part kaniwa with 2 parts water, and simmer over low heat for 15-20 minutes.

Kaniwa Chickpea Salad
½ cup kaniwa
1 cup water
½ cup chickpeas, cooked, drained and well rinsed
¼ cup raw pumpkin seeds
2 Tbsp. hemp seeds

Dressing
½ tsp. garlic powder|
¼ tsp. cinnamon
Pinch of cumin
Pinch of clove
¼ tsp. curry powder
¼ tsp. Himalayan pink salt
½ Tbsp. coconut sugar
Juice from ½ lemon
2 Tbsp. extra virgin olive oil

Bring water to a boil, reduce heat, cover and simmer for 15 minutes. Boil for 5 minutes, then turn the heat to low and simmer for about 15 minutes, or until all the water is absorbed. Remove from heat and fluff with a fork. Allow the kaniwa to cool before adding the dressing other ingredients.
This recipe is best served when allowed to chill in the refrigerator for a few hours.


In my opinion, kaniwa is a SUPERFOOD definitely worth trying!


Recipes, Salads

A New Spin On Potato Salad

Purple Potato Salad

Purple potatoes are a type of potato native to South America, with their origins in Peru and Bolivia. They taste very similar to the Russet potato but are four times higher in antioxidants. With a medium-starchy texture, they can be used in most recipes that call for potatoes. They keep their shape when baked but also mash and blend well after boiling.

For this antioxidant packed recipe, I combined purple and sweet potatoes to add a vibrant and exotic flair!

Recipe:
• 3 large purple potatoes, cooked whole
• 1 large sweet potato, peeled, cubed, boiled and cooled
• 4 green onions, chopped
• ¼ cup hemp seeds
• ¼ cup raw pumpkin seeds

Dressing:
• ¼ cup apple cider vinegar
• 2 Tbsp. extra virgin olive oil
• 1 tsp. dried oregano
• ½ tsp. garlic powder
• ½ tsp. onion powder
• ½ tsp. dried parsley
• ¼ tsp. cumin
• ¼ tsp. chili powder
• Pinch of cayenne pepper
• 1 tsp. maple syrup
• ¼ tsp. Himalayan pink salt
Mix all ingredients together in a separate bowl.

Method:
In a medium sized pot, bring water to a boil, then add the purple potatoes. Boil whole, with the skins on, until tender enough to easily pierce with a fork (about 15-20 minutes). Cooking the potatoes whole, with the skins will preserve their colour and nutritional value. If you cut them before boiling, they will lose their colour.

While the purple potatoes are boiling, peel the sweet potato and chop into bite sized cubes. Boil until tender (about 6-8 minutes), then cool. Sweet potatoes cook much faster than purple potatoes so be careful not to overcook them. When tender, remove from heat, strain and immediately rinse with cold water to stop them from cooking.

When the purple potatoes are ready, remove from heat and strain. Allow to cool for a few minutes, then slide off the skins while still warm. When cool enough to handle, chop into bite sized pieces. Rinse off the excess starch, and let dry in a colander.

In a bowl, combine the potatoes, green onions and mix in the dressing. Toss with pumpkin seeds and hemp seeds. Chill before serving.
Will keep fresh in the refrigerator for up to four days.

Recipes, Salads

Marinated Artichoke Chickpea Salad

artichoke salad
Artichokes are loaded with phytonutrients such as quercetin, rutin, gallic acid, and cynarin, which all work to protect against many health risks including cancer, heart disease, liver dysfunction, high cholesterol, and diabetes.

Benefits Digestive Health 
Artichokes contain a high concentration of cynarin, which has a beneficial impact on digestive health. Cynarin is known to stimulate the production of bile, which helps digest fats and increases nutrient absorption from food.

Improves Liver Function
Artichokes contain the flavonoid silymarin, a powerful antioxidant and liver protectant. Studies have shown that silymarin helps repair damaged liver tissue, balances liver enzymes, enhances liver function and has a protective affect on the liver by preventing toxins from penetrating hepatic cell membranes.

Lowers Cholesterol
Since cynarin stimulates bile secretion in the liver and gallbladder, it effectively helps the body break down fats and cholesterol. The cynarin contained in artichokes is known to help lower elevated blood lipids such as serum cholesterol and triglycerides and raise good HDL cholesterol levels.

Recipe:

The artichoke hearts must be left to marinate for at least 24 hours.

To prepare the marinated artichoke hearts, you will need:
1 500ml (2 cup) glass jar with lid
3 artichokes
½ cup white wine vinegar
½ cup water
1 tsp. Himalayan pink salt
1 bay leaf
1 clove garlic, minced
1 sprig of fresh rosemary
1 sprig of fresh thyme
1 Tbsp. black peppercorns
Cold pressed extra virgin olive oil
Juice from one lemon

Begin by filling a bowl with cold water. Add the lemon juice. This will be used to hold the artichoke hearts as you work with them. Artichokes oxidize quickly. Adding them to the lemon water as you work, will prevent them from turning brown.

 Preparing The Artichoke Hearts
1. Snap off all the tough outer leaves. Work around the artichoke, removing the outermost leaves, until you reach the inner leaves that are almost completely yellow.

2. Using a sharp paring knife, trim off the green outer skin around the base of the artichoke, including the stem. The stem is an extension of the artichoke heart and will be used as part of this recipe. Cut about an inch off the top of the artichoke. Scoop out the “choke”, which is the fuzzy center in the middle. Be sure to remove the entire choke, as this is not edible.

3. Once you have all the thick, outer leaves removed, snap off the softer, yellow edible leaves, adding them to the bowl of lemon water as you go. This will prevent them from turning brown. When you get to the stem, peel the outer layer, then either chop, shred or slice it into thin strips.

Preparing The Marinade
1. In a glass jar, begin by adding the peppercorns, garlic, thyme, rosemary, and bay leaf.

2. In a saucepan, combine the vinegar, water and salt, and bring to a gentle boil. Remove from heat.

3. Drain the artichokes from the lemon water and pack them into the jar with the spices.

4. Pour the hot liquid into the jar, covering the artichokes.

5. Fill the rest of the jar to the top with extra virgin olive oil.

6. Place a lid on the jar and give it a gentle shake. Let the jar sit on the counter to cool before refrigerating. Allow the artichokes to marinate for at least 24 hours. Give the jar a gentle shake at least twice a day to mix up the oil and spices.

When you are ready to make the salad, strain the liquid from the artichokes into another glass jar. This delicious herb infused oil will be used to make dressing. Discard the large herbs, bay leaf and peppercorns.

Making The Salad
2 cups chickpeas, cooked, rinsed and drained
¼ cup black olives, sliced
10 cherry tomatoes, sliced
½ orange bell pepper, chopped
3 marinated artichoke hearts

Dressing
3 Tbsp. of the herb infused olive oil used to marinate the artichokes
¼ tsp. onion powder
¼ tsp. garlic powder
½ Tbsp. maple syrup
Pinch of cayenne pepper
Pinch of cumin
Pinch of black pepper

Blend all ingredients together, and gently mix into salad. Store leftovers in a glass, air-tight container. This salad can be stored in the refrigerator for up to 3-4 days.

artichoke heart salad_

Articles, Recipes, Salads

How To Build A Spectacular Plant-Based Super Salad

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Recipes, Salads

3 Spectacular Spring Salads

Who said salad has to be boring? Not only are these recipes quick and easy to prepare, they also pack a huge nutritional punch.

Broccoli Salad With Orange Hemp Seed Dressing

broccoli_apple_salad
Ingredients:
4 cups broccoli florets
1 apple, diced
1 carrot, shredded or cut into matchsticks
Handful of dried cranberries
3 Tbsp. of raw pumpkin seeds

Orange Hemp Seed Dressing
½ cup freshly squeezed mandarin orange juice
½ avocado
2 Tbsp. hemp seeds
1 tsp. maple syrup
Salt and pepper, to taste
Add all ingredients to a blender and process until smooth.

Method:
Place the broccoli florets in a bowl. Mix in the shredded carrot and diced apple. Pour in dressing, mixing well. Toss in the pumpkin seeds, cranberries and hemp seeds. Serve chilled.

Dairy-Free Sweet Potato Salad
sweet_pot_salad

Ingredients:
1 large sweet potato, peeled, cubed, boiled and cooled
2 green onions, chopped
2 Tbsp. hemp seeds
Handful of raw pumpkin seeds
1 large scoop of *dairy-free mayo (or enough to cover the salad)

Method:
Peel the sweet potato and chop into bite sized cubes. Boil until tender (about 8 minutes), then cool.
In a bowl, combine sweet potatoes, green onions and one scoop of avocado mayo, mixing gently.
Toss with pumpkin seeds and hemp seeds. Chill before serving.

* Dairy-Free Mayonnaise
There are two versions of the homemade dairy-free mayonnaise that can be used in this recipe. One uses avocado, and the other is made with organic tofu.
Alternatively, if you are short on time, you can also use a product called Vegenaise. I recommend the organic version, which uses 100% certified organic, non GMO ingredients. Vegenaise can be found in the organic or natural section of many large chain grocery stores, or health food stores.

Homemade Avocado Mayonnaise
½ avocado
Juice from half a lemon
1 Tbsp. Dijon mustard
¼ tsp. salt
¼ tsp. garlic powder
¼ tsp. onion powder
Dash of cayenne pepper
Pinch of sweet paprika
Process all ingredients in a food processor until smooth, or mix thoroughly in a bowl. Any extra can be used as a dip for snacking on vegetable sticks.

Tofu Mayonnaise
½ cup of soft organic tofu
2 Tbsp. Dijon mustard
1 Tbsp. fresh lemon juice
½ tsp. maple syrup
Pinch of salt
Process all ingredients in a food processor and blend until smooth.

Purple Cabbage Quinoa Salad
quinoa

Ingredients:
½ cup of dry, uncooked quinoa (makes 2 cups cooked)
10 cherry tomatoes, halved
1 cucumber, diced
1 carrot, shredded
½ head purple cabbage, chopped or shredded
1 cup cooked chickpeas, rinsed and drained
Small handful of parsley, chopped
¼ red onion, finely chopped
1 clove garlic, minced or ¼ tsp. garlic powder
Handful of alfalfa sprouts

Dressing
½ avocado (or 3 Tbsp. of cold pressed, virgin olive oil)
¼ cup of apple cider vinegar
1 tsp. cumin
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. oregano
¼ tsp. salt
1 Tbsp. of maple syrup
Dash of cayenne pepper (optional)
Add all ingredients to a food processor, or mix well in a bowl.

Method:
Cook quinoa and allow to cool (see cooking tip below).
Prepare all ingredients and add to a large bowl. Toss in the chilled quinoa, mix in the dressing and let sit in the fridge for at least 30 minutes before serving to allow the flavours to blend together.

*Quinoa Cooking Tips
Rinse quinoa under cold water in a fine mesh strainer until the water runs clear.
Bring to a boil over medium heat. Boil for 5 minutes, turn heat to low and simmer for about 15 minutes, or until all the water is absorbed. Remove from heat and fluff with a fork. Chill before adding to the salad.

Recipes, Salads

Shredded Broccoli Stem Salad With Fresh Cucumber Dressing

Did you know the broccoli stalk or stem is just as nutritious as the crown?

Broccoli Stem Salad

1 Broccoli Stalk (approx.114g) Contains:
– 456 IU of vitamin A (for good vision and a healthy immune system)
– 81.0 mcg of folate (necessary for proper brain functioning, helps with depression)
– 28.5 mg of magnesium (required for more than 300 biochemical reactions in the body)
– 54.7mg of calcium (strengthens bones and teeth, wards off PMS)

* When broccoli stems are shredded and added to a salad like this, it almost reminds me of coleslaw!

Shredded Broccoli Stem Salad With Fresh Cucumber Dressing
• 1 broccoli stem, peeled and shredded
• 1 head of broccoli, chopped into florets
• 1 carrot, shredded
• ½ cucumber, chopped
• 1 clementine orange, sectioned and sliced

Cucumber Dressing
• ½ cucumber
• 1 tsp. dill
• 1 scallion
• 1 Tbsp. hemp seeds
• ¼ tsp. garlic powder
• 2 Tbsp. nutritional yeast
• Pinch of Himalayan salt
• Squeeze of lemon juice
In a food processor, blend ingredients thoroughly until smooth. Add a touch of water, if necessary.
This salad will stay fresh in the fridge for up to 3 days.

Recipes, Salads

My New and Improved Antioxidant Rich, Anti-inflammatory Sweet Potato Salad with Avocado Mayo

sweet_pot_avo_grey
Anti-aging • Cancer-fighting • Beta-carotene • Vitamin C • Calcium • Magnesium • Potassium • B vitamins • Omega-3 essential fatty acids!

A nutrient dense recipe like this will make you glisten and glow with radiant health from the inside out!

~Avocados~
An anti-inflammatory heart healthy superfood rich in carotenoids, selenium and vitamin E.
~Hemp Seeds~
A balanced source of Omega-3 & Omega-6 essential fatty acids that can add luster and shine to your skin and hair!
~Raw Pepitas~
High in zinc and vitamin E which aids in wound healing and is excellent for prostate health and strengthening the immune system!

Additionally, both avocados AND hemp seeds contain all essential amino acids, making them complete proteins!

Recipe:
• 1 large sweet potato(peeled and cubed)

• 2 green onions, chopped
• 2 tbsp hemp seeds
• handful of raw pepitas
• 1 large scoop of avocado mayo

Avocado Mayonnaise Dressing
• 1 avocado

• Juice from half a lemon
• 1 tbsp Dijon mustard
• ¼tsp sea salt
• ½ tsp garlic powder
• 1 tbsp water
• ½ tsp paprika
• ½ tsp onion powder
• dash of cayenne pepper

This recipe only calls for one large scoop of avocado mayo. In my opinion, it’s best to use up an entire avocado once you cut it to prevent it from spoiling and oxidizing. Try using the remaining half of your avocado mayo as a veggie dip, sandwich spread or mixed in with a leafy green salad. If you are only making enough mayo to dress the amount that would cover one sweet potato(cubed), halve the recipe and store the unused portion in the fridge.
Always use the portion of the avocado that has been released from the pit when you cut it. For storing the unused portion, take the half that holds the pit(keeping the pit in place), drizzle it with fresh lemon juice to prevent it from discoloring and store it in a sealed, air-tight container in the fridge. Use within a few days.
For the purpose of this recipe, this avocado dressing also contains onion powder, paprika and a touch of cayenne pepper!

*
Makes 3 medium sized servings.

Two sweet potatoes would probably use up the full mayo recipe!