Salads

Age Busting Superfood Seed Salad

PREP TIME: 10 minutes   SERVES: 4 as a side dish

Here is simple and delicious salad recipe combining the essential nutrients needed to support the collagen matrix to give you a more youthful and glowing complexion. Got to to love that! 

Nutritional Bites

Into our 40’s, and especially as we transition through the menopause stage, hormonal aging brings with it an increase in ‘mirror shock’!  Wrinkles and dry, sagging skin creep up on us as estrogen levels that were once part of our collagen production line, start to wane. But wait, help is on the way! Greens, seeds and fruit are armed with phytoestrogens - plant compounds that help replace estrogen levels that slow down that aging process (thank goodness).  

Ingredients

1 bunch of kale (Lacinato kale or curly kale is my fav) with its thick stalks removed
1/4 cup pumpkin seeds, dry roasted or raw
1/4 cup sunflower seeds, dry roasted or raw
1 tablespoon raw hemps seeds
2-3 radishes, sliced thinly

Dressing
1 avocado, with the pit removed
1 tablespoon of olive oil or avocado oil
Zest of half a large lemon
1-2 tablespoons of freshly squeezed lemon juice, depending on how 'sharp' you like it
1- 2 tablespoons of water for a smooth 'whipped cream' consistency
Celtic sea salt and pepper to taste

Let's Prep!

  1. If you are dry roasting your seeds, go ahead and put your seeds in a non-stick skillet (preferably enamel) with no oil and dry roast on medium high heat, until golden brown and fragrant. Alternatively, roast in a single layer on a lined baking tray in the oven for 25-30 minutes at 300F. 
  2. Roll up your dark greens into a 'cigar' shape and cut into 1" vertical strip, then slide them  into a salad bowl.
  3. Blend up the salad dressing and massage into the greens (with clean hands) until the greens are soft and have reduced in size (takes about 30 seconds).
  4. Just before you are ready to serve,  toss the raw or dry-roasted nuts and the sliced radishes over the greens. Voila! 

 

Wonderful Watermelon Radish Salad

PREP TIME: 15 MINUTES     SERVES: 2

I always like to try different veggies and fruits that I am unfamiliar with and so when I cut into this beauty a few years ago, I was amazed by its vivid colour. Then I found out that it had special qualities to boot (see below).  So I created this very easy salad which allows the vivacious colour to shine through. 

NUTRITIONAL BITES

Known for its antioxidant qualities that help prevent infections such as the common cold and flu, Watermelon Radish miraculously appears in the Spring and Fall, just when we need it

Hemp Seeds provides Omega-3 and Omega-6 fatty acids, critical for heart and brain function and in removing cholesterol from the blood

INGREDIENTS

1 medium watermelon radish (cream & green skin with a burst of purple inside), peeled
1 medium carrot, scraped
¼ cup raisins or sultanas
1 tablespoon of hemp seeds
Large sprig of mint, finely chopped

DRESSING
1 tbsp organic unrefined olive oil
1 tbsp unrefined toasted sesame oil
2 tsp lemon juice
Himalayan for Celtic salt and ground black pepper 

LET'S COOK!

  1. Grate up the watermelon radish and carrot (or you can use a mandolin and cut into long thin strips) and place in a small serving bowl with the raisins
  2. Mix together the olive and sesame oil, lemon juice, salt and pepper. Pour over the raw veggies, add the hemp seeds and mint and mix together thoroughly to allow the flavors to infuse. 

 

 


Quinoa & Kale Super Salad

COOK TIME: 20 MINUTES    SERVES: 6 AS A SIDE DISH 

I love making this salad a day ahead so that the delicious flavours can deepen with a little extra time in the fridge. I bring it out about 1 hour before serving so it comes  to room temperature - too cold and it can be tasteless!

NUTRITIONAL BITES

Quinoa (pronounced 'keen-no-wah') and kale are both fabulous antioxidant foods that help reduce inflammation and combat cancer.  Not to mention that quinoa is gluten free which is really helpful when you have gluten free guests popping over for a quIck bite.

INGREDIENTS

1 tablespoons organic coconut oil , divided (I would avoid using extra virgin olive oil as it is too delicate for heating)
1 small onion, minced
2 cups white quinoa, rinsed
1 1/2 cups water
3 cups chopped kale (about 12 ounces)
1 cup of chickpeas (Garbanzo beans)
1 tablespoon of carrots, slivered (I use a potato peeler) 
1/2 cup of raisins 
1/2 cup toasted pine nuts
1/2 cup grated Parmesan cheese - omit if going dairy free 

DRESSING
1/3 cup lemon juice
1 teaspoon Dijon mustard
3 tablespoons of olive oil 
Celtic sea salt and black pepper

LET'S COOK!

  1. In a medium saucepan, heat just 1 tablespoon of the coconut oil over medium heat. Add the onion and sauté, stirring frequently, until translucent, about 5 minutes  
  2. Add the quinoa and sauté, stirring, until lightly toasted, 2 to 3 minutes, then add the water and the kale, bring to a boil, turn down to simmer and pop a lid on
  3.  Cook until all the water has been absorbed which I find usually takes 15 to 18 minutes - you can see the little quinoa 'tails' appear 
  4. Meanwhile it's time to make the dressing and, to keep it simple,  I like to use a small mason jar. Pour the lemon juice and mustard in first, pop the lid on and shake. Next add in salt and pepper and the remaining 3 tablespoons olive oil and shake enthusiastically to emulsify the dressing - I enjoy this 'lymphatic' workout! 
  5. Add in the chickpeas, raisins and pine nuts, drizzle the dressing over the cooled quinoa and ideally, cover and chill completely for 2 or 3 hours.  
  6.  Before serving, use a fork to fluff up the salad and break up any clumps and then arrange on a large platter or serving dish. f you are not going dairy free, shave some parmesan cheese over the top and you are ready to serve