Spiced Turmeric Latte

This spicy sweet drink is perfect for cool mornings, or any time you need an anti-inflammatory boost! This recipe was inspired by one of my favorite health professionals, Dr. Frank Lipman. 

Ingredients:

1 cup unsweetened nut or seed milk
½ cup hot water
1 tsp. ground turmeric
1 tbs. sesame seeds (or 1 teaspoon tahini)
1 tsp. raw local honey (or a few drops of stevia, or  black strap molasses if you’re looking for extra iron and like the taste)
A sprinkle of black pepper (or 1 drop doTERRA black pepper oil)
1 drop doTERRA cinnamon essential oil (or 1/2 tsp. ground cinnamon)
Sprinkle of cinnamon

Method:

Blend all ingredients in a high speed blender until smooth.

Place liquid in a small pot and warm over low heat until hot but not boiling.

Pour the liquid into a mug or heat-safe jar and sprinkle with cinnamon to taste. Sip and enjoy!

Poached Salmon with Parsley Dressing

Poached salmon is a simple dish that’s great for parties and is delicious the next day.

This recipe was inspired by epicurious.com

In an effort to not be such a socially inept hermit, I’ve been hosting a monthly ladies night at my house when my husband is off traveling. I ask everyone to bring something shareable, and we sit around smoking cigars, drinking whiskey, and making plans to take over the world. Just kidding…Sort of. But it provides us with an opportunity to interact with other human beings, instead of being cooped up in our hearts and heads, which to me is invaluable as I would otherwise stay up working until 11pm, and wonder why I feel like I have no friends.

All this to say, this is a great sharable dish. And it goes with just about any other kind of starch, salad, or wine that ends up on the sharing table. Next time you’re feeling reclusive, invite some friends over for a laugh and a nice meal. They might even offer to clean up your kitchen. Enjoy!

Ingredients:

For Sauce:
1 cup flat leaf parsley
2 tbs. tarragon or any other fresh herb such as rosemary or oregano
1 tbs. chives
1-2 cloves fresh garlic
1 tbs. champagne  vinegar
2 teaspoons Dijon mustard
4 tbs. olive oil
1 drop doTerra lemon essential oil
Salt and pepper to taste

For Fish:
2 1/2 cups dry white wine
2 1/2 cups water
2- to 3-pound salmon fillet with skin

Method:

Sauce:
In a food processor puree parsley, chives, and garlic with remaining sauce ingredients until smooth but chunky.

Season with salt and pepper.

*Sauce may be made 1 day ahead and chilled, covered.

Fish:
In a deep 10-inch skillet bring wine and water to a simmer.

Cut salmon into 6 pieces and season with salt and pepper. Submerge the salmon pieces, skin sides down, in simmering liquid (add hot water if necessary to just cover salmon) and poach at a bare simmer, covered, for 8 minutes, or until just cooked through.

Transfer cooked salmon with a slotted spatula to a platter to cool.

When salmon is cool enough to handle, peel off skin and if desired with a sharp knife scrape off any dark meat. Salmon may be cooked 1 day ahead and chilled, covered.

*Bring salmon to cool room temperature before serving.

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting meal!

Click here to learn more about doTerra Essential Oils.

Benefits:

Garlic: Garlic has long been touted as a health promoting food. It is high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. Garlic is also rich with manganese and is a very good source of vitamins B6 and C, as well as selenium. This “stinky rose” also protects our blood vessels from inflammatory and oxidative stress, but its other health benefits abound. See here for nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

Lemon Essential Oil: Lemon oil has many properties including anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system, and promote a sense of well-being. See here to learn more about doTerra essential oils.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Parsley: Parsley is an excellent source of vitamin K, and contains notable amounts of vitamins A and C. The volatile oils contained in parsley have been shown to inhibit tumor formation. Parsley has also been shown to neutralize carcinogens. See here for more health benefits and nutritional information.

Salmon: This is a superfish. It abounds with vitamins D, B3, and B12, and has off the chart levels of  tryptophan, protein, selenium, and omega 3 fats. Omega 3s have been proven to improve bodily inflammation, cell function and brain function. Omega 3 intake has also been associated with decreased risk cardiovascular issues such as heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides. See here for more health benefits and nutritional information.

 

Massaged Kale with Chickpeas and Avo in Tahini Dressing

Connect with your food! Massage your kale to soften it and release its nutrients, rather than dumping it in a frying pan.

This recipe was inspired MyNewRoots.org

So, I’m a pacifist at heart. But when I read about massaged kale I was a little skeptical. First fruitarians, now this? But I gave it a try and it actually turned out to be a delicious way to soften the hearty green while making its nutrients more accessible to the average stomach. You can add anything to your massaged kale, but I just happened to have some leftover chickpeas and 1/2 an avocado that was calling my name. And thus this hearty, heart-shaped salad was spawned. What kinds of yummies would you add? Enjoy!

Ingredients:

For the massaged kale:

1 bunch kale, stemmed and sliced into ribbons
Juice of 1/2 a lemon
1 drop doTerra lemon essential oil
1-2 tbs. cold-pressed olive oil
Sea salt to taste

Other Yummies to Add:

1/2 can chickpeas
1/2 avocado (cut into chunks)
*You can add anything else you like: fruits, veggies, cooked or sprouted grains and legumes, nuts and seeds.

Optional Tahini Dressing:

1 tbs. fresh tahini or almond butter
1 tbs. nutritional yeast
1 tbs. lemon juice
Salt and pepper to taste

Method:

In a large bowl, dress kale with lemon juice and olive oil, and a pinch of sea salt.

Roll up your sleeves and massage the kale until it softens and its hue deepens to a deeper green (2 to 3 minutes).

Add the rest of your goodies. Serve and enjoy!

*NOTE: Once you’ve massaged your kale, you can store the unused portions in a tightly sealed container for up to 4 days in the fridge.

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting meal!

Click here to learn more about doTerra Essential Oils.

Benefits:

Kale: Kale is a powerful green which has been proven to help lower cholesterol and reduce your risk of various types of cancer including bladder, breast, colon, ovary, and prostate. It has powerful detoxifying properties and is an excellent source of vitamins C, K, and A. See here for more health benefits and nutritional info.

Lemon and Lime: Lemons and limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Lemon Essential Oil: Lemon oil has many properties including anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system, and promote a sense of well-being. See here to learn more about doTerra essential oils.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Spicy Sweet Potato Lemongrass Bisque

Try drizzling the bisque with coconut milk to create individualized designs on the soup’s surface. This heart happened by accident, so I had to share. 🙂

Inspired by food.com

The temperatures have been delving well into the negative digits where I live, so on days and nights like that the only way to get warm is from the inside out. And thus, this bisque was born. Sweet potatoes pack a nutritional wallop as they contain more beta carotene than most of their orange-hued counterparts. They’re also rich in vitamins A, B6, and C, as well as the mineral manganese, which promotes healthy bone structure and metabolism, absorption of calcium, proper functioning of thyroid and sex hormones, regulation of blood sugar levels, and the metabolism of fats and carbohydrates. Think thin!

This soup is warm, sweet, and spicy, and has that unmistakable aromatic flavor of lemongrass. Lemongrass essential oil is known for its antibacterial, anticancer, antidepressant, antiseptic, anti-inflammatory effects, and is great for the digestive system.

Sweet potato and lemongrass essential oil are a powerful duo which fight back against internal inflammation while promoting healthy tissue regeneration, so grab a spoon and enjoy!

Ingredients:

3 tablespoons olive oil

1 large onion, diced

2 inches piece gingerroot, peeled and minced

1 jalapeño pepper, deseeded and minced

4 garlic cloves, minced (I just smash it with the broad side of a knife or use a garlic press)

3 lbs. sweet potatoes, peeled and cut into 1/2 inch slices

6 cups vegetable broth (this makes a thick soup, use 7 cups if you like it thinner)

2 stalks lemongrass, outer dry leaves removed and bulb-like base crushed (again, the broad side of a knife works wonderfully here)

7 ounces coconut milk

salt & freshly ground black pepper

1-2 drops lemongrass essential oil

Method:

In large, heavy soup pot, heat the oil medium-hot and sauté the onion until translucent, about 5 minutes.

Add the ginger, jalapeno, and garlic and sauté 2 minutes-ish more.

Add the sweet potatoes and broth. It should be just enough broth to cover the sweet potatoes.

Tie the lemongrass stalks together with string and put the bulb/base ends into the soup.

Bring the liquid to a boil, reduce heat and let simmer until the potatoes break apart, about 15 minutes. Remove from heat.

Discard the lemongrass stalks. Puree the soup (using an immersion blender or in batches in your blender) and return to pot.

*Optional for Fussy Diners: Strain the soup through a fine sieve (I omitted this step).

Stir in the coconut milk and 1-2 drops lemongrass essential oil. Season with salt and pepper. Garnish with a drizzle of coconut milk for pretty. Serve and enjoy!

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per batch. Otherwise, just know that you will have a VERY strong-tasting meal!

Click here to learn more about doTerra Essential Oils.

Benefits:

Ginger: Ginger is very effective in alleviating symptoms of gastrointestinal distress such as gas, bloating, motion sickness, and morning sickness. See here for more health benefits and nutritional information.

Lemongrass Essential Oil: Lemongrass essential Oil is a powerful analgesic, anti-fungal, anti-inflammatory, antioxidant, anti-parasitic, antiseptic, astringent and sedative. It can be used to relieve stress. Its sweet, citrus scent is excellent to help restore and balance the emotions and boosting mental acuity. See here for more information about doTerra essential oils.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Onion:  Like garlic, onions are high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. They are a very good source of vitamins B6 and C, fiber, and manganese. They help protect our blood, bone, and connective tissue. See here for other health benefits and nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

Yams/Sweet Potatoes: A great source of Vitamin B-6, potassium (a mineral that helps to control blood pressure), and manganese. According to Chinese herbal medicine, yams also support kidney function and the female endocrine system. The yam’s composition of complex carbohydrates and fiber make them a great food for maintaining steady blood sugar while helping you feel fuller for longer. See here for more health benefits and nutritional information.

Zucchini Avocado Carpaccio

For this “simple man’s” zucchini carpaccio, I used a potato peeler to create paper-thin zucchini ribbons.

I’ve always been a glutton for delicious words like “kumquat” and “soliloquy.” Diving into the world of culinary arts has opened up a treasure trove of new words that make me tingly just to say them. One such word is “carpaccio.” I love the way it rolls off my tongue, especially when in the same phrase as multi-syllabic words like “zucchini” and “avocado.” Call me a word nerd, but I don’t care. I take almost as much pleasure speaking the names of these dishes as I do tasting them. So I present this beautiful dish, which was spawned from food icon, Patricia Wells’ cookbook Vegetable Harvest, but I found and adapted this version from food52.com. It takes a few minutes to assemble, can marinate anywhere from 20 minutes to a few hours, and is absolutely divine. The tartness of the marinade is rounded out by the fat of the avocado and the salty creamy crunch of the pistachios. I didn’t include lemon thyme in this version, but that would surely elevate the tasting experience even more. Enjoy!

 Ingredients:

1 Tbs. lemon juice

1/2 Tsp. fine sea salt, plus additional as needed

1/4 cup high-quality pistachio oil, almond oil, or extra virgin olive oil

4 small or 2 medium zucchini

1 ripe avocado, peeled and very thinly sliced

1/4 cup salted pistachio nuts, chopped

4 sprigs fresh lemon thyme, preferably with flowers.

Method:

Combine lemon juice, 1/2 teaspoon salt, and oil in small jar. Cover and shake to blend.

Slice zucchini lengthwise as thinly as possible, using mandoline or very sharp knife…I used a potato peeler and had pretty good (albeit not perfectly even) ribbons.

Spread slices on platter and drizzle with lemon mixture. Tilt platter to evenly coat slices. Cover with plastic wrap and marinate at room temperature for 30 minutes to an hour.

Alternate zucchini and avocado slices on your platter (or individual salad plates), slightly overlapping each slice.

Sprinkle with pistachios. Season with salt to taste, garnish with lemon thyme, and serve.

Health Benefits:

Avocado: Avocado is an excellent source of healthy fats, fiber, folate, vitamins K, C, and B, and potassium. It also contains a wide spectrum of inflammation-fighting nutrients. Avocado also helps increase our intake of two key carotenoid antioxidants—lycopene and beta-carotene—when eaten with romaine lettuce, spinach, and carrots. See here for more health benefits and nutritional information.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Pistachios: These nuts are rich with antioxidants, phytosterols, unsaturated fats, vitamin B-6, and thiamin. See here for more health benefits and nutritional information.

Zucchini: Excellent source of manganese and vitamin C, and is a good source of vitamin A. Summer squash also retains its nutrients when eaten raw, lightly steamed, and/or frozen. And make sure to eat the seeds! Summer squash seeds contain omega 3 fatty acids which are helpful in the prevention of inflammation. The seeds are also thought to contain anti-microbial properties and are still used in some parts of the world to treat intestinal parasites. See here for more health benefits and nutritional information.

Nectarine and Heirloom Tomato Salad

This 5-minute salad was one of my favorites of the summer…Sweet, tart, and tangy, I’m drooling a little just thinking about it.

Nectarines and tomatoes might not seem a likely pair, but oooh, they are. Sweet yet savory, tart but smooth, the ripe flesh of both of these fruits (yes, tomatoes are technically a fruit) are a sultry match, like a tango in my mouth. I had to make an instant salad to go with dinner, and ended up enjoying this way more than the main course. So I offer it humbly, and hope the results are equally as satisfying to you.

Ingredients:

2 large or 5 small/medium RIPE heirloom tomatoes (I like the smaller ones as their flavor is more concentrated)

2 RIPE nectarines

2 Tbs. julienned basil

High quality olive oil and sea salt for marinating

*NOTE: This recipe can be made with ripe peaches as well for a similar effect, but I recommend using nectarines. If using peaches, peel them for less “mouth fuzz.”

*OPTIONAL: If you’re craving dairy, try a few crumbles of goat cheese for a nice variation on taste and presentation.

Method:

Slice tomatoes and nectarines into a bowl.

Drizzle with olive oil and salt to taste. Toss.

Sprinkle with basil and allow to sit 5-10 minutes (if you can wait that long!)

Serve and enjoy.

Health Benefits:

Basil: Basil contains flavanoids called orientin and vicenin, which protect us at a cellular level. It also has anti-bacterial and anti-inflammatory properties. Basil is also high in vitamin K, so is great for our blood health. See here for more health benefits and nutritional information.

Nectarines: Nectarines are rich in vitamin A, vitamin C, and beta carotene (read: high in cancer-fighting free radicals!), and are high in fiber. They are also a good source of potassium, a mineral that helps maintain healthy blood pressure. See here for more health benefits and nutritional information.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Tomato: Tomatoes are packed with antioxidants such as vitamin C and beta-carotene. They also contain high amounts of manganese and vitamin E. Multiple studies have shown that tomatoes are wonderful for heart health. See here for more health benefits of tomatoes. Heirloom varieties of any flora and fauna are dear to my heart. I’ll write more about this later. See here for more health benefits and nutritional information.

Avocado Lime Coleslaw

The perfect companion to any summery meal!

Adapted from http://anutritionisteats.com

I’ve never known what to do with cabbage. But one fateful Saturday morning, a cabbage appeared in our farmshare goodies, so I realized it was time to get creative. This recipe is perfect for the last summer barbeques and dinner parties as a side dish. Or nestle some in a corn tortilla with some fish and create some gourmet-ified fish tacos. Enjoy!

Ingredients:

4 cups cabbage, shredded

*Optional 2 Tbs. red or white onion, minced

1 cup + 2 Tbs. cilantro

1 small avocado

Juice of 1 lime

1 tbs. honey

2 tbs. olive oil

Water to thin dressing  (as needed)

Salt and pepper to taste

Method

Combine cabbage, onion, and 2 tablespoons of minced cilantro. Set aside.

Combine remaining ingredients in blender and blend until smooth. Add water as needed.

Toss with cabbage mixture with dressing and let chill in the fridge for at least 20 minutes.

Health Benefits:

Avocado: Avocado is an excellent source of healthy fats, fiber, folate, vitamins K, C, and B, and potassium. It also contains a wide spectrum of inflammation-fighting nutrients. Avocado also helps increase our intake of two key carotenoid antioxidants—lycopene and beta-carotene—when eaten with romaine lettuce, spinach, and carrots. See here for more health benefits and nutritional information.

Cabbage: Cabbage is a powerful cancer fighter and lowerer (new word?) of cholesterol. It contains massive amounts of Vitamin A and is a good source of Vitamin C. While purple cabbage is more nutrient dense than the lighter green varieties (due to their added phytonutrients), all varieties are nutritional powerhouses. See here for more health benefits and nutritional information.

Cilantro: Cilantro is a powerful cleansing agent which helps remove heavy metals and other toxins from the body. It’s also beneficial for the digestive tract due to its production of digestive enzymes, acids, and juices. Its essential oils stimulate peristalsis, relieve gas, and aid with digestion. Cilantro also has anti-inflammatory and anti-bacterial properties, and helps to increase HDL cholesterol (the good kind), and reduces LDL cholesterol (the bad kind. See here for more health benefits and nutritional info.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Lavender Macadamia Chocolate Bark

This chocolate bark makes and excellent Valentine’s Day Gift…If it lasts that long.

I recently made the dangerous discovery that it is extremely easy to make one’s own chocolate bark. I find myself fantasizing about all the different flavor combinations one could make, all the toppings and essential oils one could include, to create supremely delectable confections. The possibilities are truly endless. I’ve tried a host of combinations and this one is a favorite. What’s better is you will make someone’s day (and save your burgeoning buttocks) if you hand deliver it to a friend’s doorstep. Enjoy and they will too!

Ingredients:

8oz dark chocolate mini chocolate chips

1 bar 70-88% organic fair trade bar chocolate, broken into small pieces
(*note: the higher the cocoa content, the less sweet your finished product will be)

2/3-ish cup macadamia or hazelnuts, skins removed and coarsely chopped

1 drop doTerra lavender essential oil

*Optional: edible dried lavender blossoms and/or coarse sea salt for sprinkling

Method:

Line a 9×13 baking sheet with wax paper.

Heat a small saucepan over low heat. Place chocolate chips in the pan and melt slowly, constantly stirring to ensure even melting.

Add the chocolate bar pieces and stir until completely melted and smooth. Turn off the burner.

Add the drop of lavender essential oil and stir until well-blended. Mix in half the nuts.

Immediately pour onto prepared baking sheet. With flexible rubber spatula spread into an 8×10 rectangle about 1/4 inch-ish thick.

Sprinkle with remaining nuts and optional blossoms and salt.

Refrigerate (or put outside in the snow!) to chill until firm (about 30 minutes)

*Refrigerate up to 5 days (if it last that long…which it won’t).

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per batch. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTerra Essential Oils.

Moroccan Raw Carrot Salad

Moroccan Carrot Salad

We had too many carrots. And I needed an excuse to get over my fear of the Cuisinart food processor that our chef friend thought would come in handy in our kitchen. And it only took me seven months to work up enough courage to plug it in. Then another half an hour and a few spare brain cells to put it together. But the results were totally worth it!

This salad makes a delicious side dish and packs a massive dose of beta carotene. Yum!

Ingredients:

1 pound-ish carrots, coarsely grated or food processed

1/4 cup extra-virgin olive oil

Juice of half a lemon

1/4 cup chopped fresh cilantro or parsley

2 cloves garlic, mashed or minced (or more if you’re really brave)

1 teaspoon ground cumin

1/2 teaspoon ground cinnamon

1 teaspoon sweet paprika

Pinch of salt

1/4 to 1/2 teaspoon cayenne (optional)

*Optional ingredients: 1/4 cup raisins or currants, 1/4 cup toasted walnuts or pecans

 Method:

Mix all ingredients but the carrots in a large bowl.

Add shredded carrots and mix thoroughly.

Cover and let marinate in the fridge for a couple hours (or up to a couple days to let the flavors really cross-mojinate).

Served chilled or at room temperature.

Cobb-ish Salad

Have some leftovers? Put them in rows on a plate for a beautiful gourmet treat!

(A.K.A. Use Up All My Leftovers in a Pretty Way Salad)

Aah, the beloved Cobb…Vegans, plug your ears for the next sentence…This standard American favorite traditionally boasts the artery-clogging (albeit delish) combo of chicken, Roquefort cheese, bacon, hard boiled egg, and some vitamin-packed (NOT!) iceburg lettuce, just for good measure. But if you’re not in the mood for a triple bypass heart surgery, then this salad can come in many delicious and flavorful combinations that your body will less likely to reject.

I like the Cobb salad because it’s a nice excuse to play with your food, creating color and flavor combinations to suit your mood and dietary requirements. It can be tailored to any diet: paleo, vegetarian, vegan, gluten-free, dairy-free, fun-free, flavor-free…anyway, you get the idea. The ingredients below are just what I had on-hand this evening, so feel free to get creative! Kick it up a notch with meat, egg, or cheese, fresh or dried fruit, and perhaps a sprinkle of fresh or dried herbs to embolden all the flavors. Please share your favorite combinations. Enjoy!

Ingredients:

1 medium/large avocado sliced or chopped

1 medium large tomato sliced or chopped

2 cups chopped greens (spinach, or head lettuce)

1 cup shredded carrots (Or Moroccan Carrot Salad)

1 cup green peas or the legume of your choice

1 cup grain of your choice (I used black rice with chopped greek olives, olive oil and pepper)

Method:

Arrange all ingredients in clean rows on your plate to suit your color and texture preferences.

Drizzle with olive oil, salt and pepper to taste, or your favorite salad dressing.

Admire the pretty rainbow of ingredients.

Then mix them up and eat!

*Note: If you’re a meat, egg, or cheese eater, those make welcome and tasty additions to this delightful salad. Otherwise the “grain and legume” combo makes a complete protein.

Health Benefits:

Avocado: Avocado is an excellent source of healthy fats, fiber, folate, vitamins K, C, and B, and potassium. It also contains a wide spectrum of inflammation-fighting nutrients. Avocado also helps increase our intake of two key carotenoid antioxidants—lycopene and beta-carotene—when eaten with romaine lettuce, spinach, and carrots. See here for more health benefits and nutritional information.

Black Rice: Known as “forbidden rice,” black rice was only eaten by nobles in Ancient China. It contains high levels of antioxidants known as “anthocyanins,” which have been linked to decreased rates of heart disease and cancer. Black rice is also high in other vitamins, fiber, and protein. See here for more health benefits.

Carrot: Carrots are well known for their rich supply of the antioxidant nutrient, beta-carotene, which is GREAT for our eye health. However, these root vegetables are also a great source of a variety of antioxidants and other health-supporting nutrients such as vitamins A, C, K. Studies have shown their effectiveness in the prevention of colon cancer, and their benefits to our cardiovascular health. See here for more health benefits and nutritional information.

Green Peas: Green peas are loaded with antioxidants and anti-inflammatory nutrients such as Vitamins K, C, A, and B1, as well as manganese, folate, and fiber. As “nitrogen fixers” in gardening, green peas can provide the soil in which they are grown with nutrients, and thusly are considered an environmentally friendly food. See here for more health benefits and nutritional information.

Spinach: Spinach is a rich source of vitamin K (think blood builder/purifier!), vitamins A, C, B2 and B6, as well as manganese, folate, magnesium, iron, calcium, and potassium. Popeye apparently knew how to protect himself against inflammatory problems and oxidative stress-related issues, while promoting his cardiovascular and bone health. AND he got the girl! See here for more health benefits and nutritional info.

Tomato: Tomatoes are packed with antioxidants such as vitamin C and beta-carotene. They also contain high amounts of manganese and vitamin E. Multiple studies have shown that tomatoes are wonderful for heart health. See here for more health benefits of tomatoes. Heirloom varieties of any flora and fauna are dear to my heart. I’ll write more about this later. See here for more health benefits and nutritional information.