Salads are on the menu! A touch of creativity means raw fresh quality produce can be deliciously tasty as well as medicinal! Aim for a rainbow of colours, and offer your body a broad range of antioxidants as well as a booster of much needed minerals and vitamins. Savour the crunch and move away from all the soups, casseroles and stews. If you want to know all the special dos and don’ts of using salad vegetables effectively – and how to use them best for your unique physiology and goals, just get in touch!
For now here is some hand picked inspiration to get you started….
Important: Debbie is selecting recipes with combinations of ingredients to inspire your cooking regimes, but while they are healthier choices in general, they will not address individual issues. You MUST make sure that all ingredients you use are compatible with your own individual medical conditions, medications, allergies and goals.
Lemon thyme dressing from thecafesucrefarine.com… let the sunshine in!
- 1 small lemon*, washed well and dried
- ¼ cup fresh lemon juice
- 1 teaspoon honey
- 2 medium cloves garlic, finely minced
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- 1 tablespoons fresh thyme leaves
- ½ cup extra virgin olive oil
- Cut both ends off of lemon and discard. Thinly slice lemon, discarding seeds as you go. Finely chop lemon slices and place in a small jar with a tight fitting lid.
- Add all other ingredients except oil and stir well.
- Add oil and stir well.
Raspberry dressing from the roasted root.net
- 1.5 cups fresh raspberries
- 1 tablespoon water
- 1/3 cup olive oil
- 3 tablespoons white vinegar
- 1/3 cup natural live yogurt
- 2 teaspoons honey or to taste
- ¼ teaspoon salt
Heat the raspberries and 1 tablespoon of water in a small saucepan over medium heat, covered.
After a couple of minutes, juices will begin seeping out of the raspberries. Use a fork to mash the raspberries and allow the mixture to come to a gentle boil.
Remove the cover from the saucepan and allow the mixture to gently bubble for a couple of minutes, ensuring the raspberries are completely softened. Add the honey and stir to combine.
Pour the raspberry mixture into a bowl or container and place it in the refrigerator until completely cold.
Using a fine strainer, strain the raspberry mixture into a bowl, separating the pulp from the syrup. Press the raspberry pulp into the strainer to get out as much liquid as possible. Save the raspberry pulp for a smoothie or to put on ice cream later, and use the raspberry syrup for this dressing.
In a small blender (I used my magic bullet), combine all of the ingredients, including the raspberry syrup. Blend until completely combined and creamy. If you don’t have a blender, you can whisk all of the ingredients together in a bowl vigorously.
Serve on your favorite salads!
Top tips… unless the dark green leafy vegetables are contraindicated because of a condition, allergy or medication try a rotation throughout the week of massaged kale, rocket, watercress and spinach as your salad base. Remember even those things that are good for you can turn against you if you have too much of them. This way you get the best of everything, enough variety to keep your taste buds tantalised and benefits maximised.
Get fruity, all the luscious fruits are back… add a touch of zing and freshen up your fruit salads…
Rainbow Fruit Salad, from The Cozy Apron
• 1 small fresh pineapple (or ½ large one), cored and cut into small wedges/pieces
• 1 mango, peeled and cut into small cubes
• 1 peach, sliced and cut into smaller pieces
• 1 nectarine, sliced and cut into smaller pieces
• ½ pound strawberries, hulled and quartered
• 1 medium-size package (about 11 ounces) fresh blueberries
• Citrus-Honey Dressing (recipe below)
• 1 tablespoon finely chopped or julienned fresh mint leaves
-Add all the cut fruit to a large bowl, and if not cold already, chill for about 30 minutes.
-Pour the Citrus Honey Dressing over it, and sprinkle in the julienned/chopped mint; toss everything together, and serve immediately. (If making slightly ahead, you can just keep the cut fruit in a bowl in the fridge, and when ready to serve, toss with the citrus-honey dressing and the mint, and serve.)
Citrus-Honey Dressing Ingredients:
• 2 tablespoons honey
• 1 teaspoon orange zest
• 1 teaspoon lime zest
• 2 tablespoons fresh-squeezed orange juice
• ½ tablespoon fresh lime juice
-Add all ingredients to a small bowl, and whisk together until well-combined; use immediately, or keep covered and refrigerated until read to use. (Best used as soon as possible after being prepared for best flavor.)
When it comes to nutrition, you need to know how to use pure foods to boost all the systems of your body in a directed way. You are unique and the way you can eat food to optimise your health and wellbeing must be tailored for you, based on an in-depth understanding about physiology. It is not just what you eat, it matters most how you are able to process individual foods combined in different ways. This is nutritional medicine, the ability to diagnose and offer natural remedies. Use nutrition to improve your digestion, immune function, blood sugar control, adrenal function etc …at the right time and in good order. Then you can start feeling the real benefits of mastering how to transform food into super nutrition for your unique body.
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