This is a salad that my mom and my favorite aunt (hey Aunt Jan!) have been making for years. Don’t get me wrong, I love it the way they have always made it, but I’m always looking for ways to add more veggies and nutrition to favorite dishes. Raw broccoli is so incredibly good for you. It’s in the cruciferous family of vegetables, along with others like cauliflower, cabbage (which is also in this salad), kale and brussels sprouts. This family of vegetables is rich in many important nutrients, and researchers are looking closely at this group of veggies for their possible link in preventing cancers. We all should try to eat vegetables from this family on a daily basis! Additionally, this salad has good fats to help you absorb the nutrients from the raw veggies. Raw sunflower seeds and the tahini in the dressing are both rich in omega 3 fatty acids which help bring down inflammation in the body. The dressing also uses raw apple cider vinegar, which is alkalizing for the body and is known to aid in digestion and detoxification. I hope you enjoy one of my favorite salads, and know that your body is getting SO many nutritional benefits when you eat it. RAW BROCCOLI SALAD WITH SWEET TAHINI VINAIGRETTE Makes 6 servings Ingredients: 1 pound broccoli florets, washed, chopped and stems removed 1 cup red cabbage, core removed and chopped 1/4 of a red onion, finely chopped 1 cup shredded carrots 1/4 cup raw sunflower seeds 1/4 cup dried, unsweetened cranberries 1/4 cup tahini 1/4 cup raw apple cider vinegar (I like Bragg’s) 2 tablespoons pure maple syrup 1/2 teaspoon sea salt Directions: Combine all...Read More
I really love my weeknight soups, and if you’re not yet big on soup, I want you to know why you’re missing out. I contribute easy soup recipes for helping me stay on track with clean and healthy eating during the busy week. And, I’m a huge fan of lighter dinners, especially for people who are trying to lose weight. Some research has shown that eating your larger meal mid-day and lightening up at dinner better supports weight loss efforts. Soups are a great way to lighten up your evening meal, and they make great leftovers for lunches and dinners later in the week. This is the concept of cooking once, and eating two or three times. It just means that when you cook, you cook enough to cover a few meals, which will decrease the amount that you’ll have to cook each week. This black bean soup is ridiculously easy to throw together. It’s hearty and filling while still making for a lighter dinner, and it’s delicious with the perfect blend of spices. I like to top it with just a dab of goat cheese and green onions or cilantro, and pair it with a simple green salad. Two things to keep in mind: try to use organic ingredients when possible, especially when using canned goods, and always rinse and drain canned beans before using. EASY WEEKNIGHT BLACK BEAN SOUP Makes 8 servings Prep Time: 10 minutes Total Time: 30 minutes Ingredients: 2 medium onions, diced 1 red or green bell pepper, diced 2 medium carrots, diced 4-5 cloves garlic, minced 4 cans black beans, drained and rinsed 1 can diced tomatoes 2 4-ounce cans chopped green chiles...Read More
There are just some pantry staples that one should always have on hand, yes? In my opinion, quinoa is one of them. Quinoa acts like a grain and is usually classified as a grain, but it’s actually a seed, and it’s loaded with nutrition. Quinoa is higher in protein, fiber, and other vitamins and nutrients than grains such as brown rice. Another huge bonus is that it cooks quicker than grains. Quinoa can easily be substituted in most recipes that call for rice, and it’s perfect in this fried rice recipe. You can easily add additional protein to this dish if you’d like — shrimp or chicken would both be a yummy protein addition. This is a super easy weeknight dish that won’t take you very long at all to throw together. I recommend making a pot of quinoa on the weekend when you’ve got a bit of free time; the cooked quinoa will keep in your fridge for up to a week. Making it ahead of time will decrease the time it takes to whip up this easy Quinoa + Veggie Fried Rice recipe. HEALTHY QUINOA + VEGGIE FRIED RICE Makes 4 entree servings or 6-8 side dish portions Ingredients: 1/2 large yellow onion, diced 3 cloves garlic, minced 1 cup diced carrots 2 cups broccoli florets, chopped small 1 tablespoon toasted sesame oil 1 teaspoon grated fresh ginger or turmeric root 1/2 cup frozen green peas 2 1/2 cups cooked quinoa 3 tablespoons tamari or low sodium soy sauce 3 large eggs Sea salt to taste Directions: In a small bowl, whisk eggs until combined. Set aside. In a large skillet, heat 1/2 tablespoon of the sesame...Read More
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