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The Body Healer

Salads

Salads

Salads are the most versatile of meals.  They can be small and eaten as an appetizer, or they can be eaten as a main meal.  They can be eaten as a dessert when filled with a selection of fruits and sweet veggies, or used as a filling for wraps.

While many of us associate the word "salad" with "healthy," in the standard American diet, the opposite has become much more typical.  Healthy salads quickly turn into unhealthy, high fat, dense foods that rob us of our energy and degrade our health.  Let's talk about what the main ingredients of a healthy salad should be and what to avoid completely.  Then, we'll check out some exciting combinations of foods and flavors we can create.

 
One More Thing

Make sure your produce is ripe when you eat it, or it will be lower in nutritional value and more difficult for your body to digest.  Wherever possible, choose organic produce over conventional.  Here's why...

Fun Combo Ideas

When it comes to making a salad, have fun mixing and matching your favorite veggies together.  Mixing in fruits and dried fruits and trying different combinations of herbs and spices is a great way to make a salad more flavorful and tasty.  Experiment and see what tantalizes your taste buds!  

Sweet 'n Sprouty Salad
Sweet 'n Sprouty Salad
 
Brussels Sprouts
Pomegranate
Pine nuts (or walnuts, crushed or halved)
Juice of 1 lemon
Sea salt & cracked pepper to taste
1 tbsp coconut oil (optional)
 
This salad is one of my favorites.  The flavor combination is addictive!

RAW
Brussels sprouts taste wonderful raw!  In fact, they are not bitter at all.  It's the cooking process that causes the sprouts to develop that strong, slightly bitter taste.  We always have our sprouts raw.  Simply wash, cut off the stalks, and chop.  Separate the leaves and mix with all other ingredients.

COOKED
Wash sprouts, chop off the stalks, and cut into quarters.  Season with salt and pepper and roast for 15 mins on 400°.  Roughly chop again and mix with other ingredients.   
Fig & walnut salad
Figs 'n Feta
 
Fresh, ripe figs
Walnuts, crushed or halved
Feta, crumbled
Your favorite mixed greens
Juice of 1 lemon
Juice of 1 orange
 
Toss all ingredients together and serve!
Eggplant sailboat
Eggplant Sailboat
 
1 Japanese eggplant (sub zucchini)
Carrots
Peas
Your favorite chopped greens
Toothpicks
 
Cut open the eggplant longways and slice off two thin slices for the sails.  Hollow out the center of the eggplant and chop up into small pieces.  Mix eggplant center with carrots and peas and toss in your favorite dressing.
 
Slide a toothpick through the top and bottom of each eggplant slice to create the sail.  Then, insert the sail into the wide end of each eggplant (see pic).  Sprinkle with greens and serve!
Orange & spinach salad
Orange, Spinach, & Pomegranate Salad
 
Fresh spinach
Orange wedges
Pomegranate
Juice of 1 lemon
 
Arrange wedges on spinach leaves and scatter pomegranate seeds.  Squeeze lemon and a wedge of orange over salad and serve.
Avocado boat
Avocado Boat
 
Avocado, halved
Tomatoes, chopped
Cilantro, chopped
Olives, sliced
Sweet corn
Bell peppers, chopped (yellow, red, & green)
Sea salt & ground pepper
Juice of 1 lemon
 
Mix ingredients together and serve on halved avocados.
Sweet corn rainbow salad
Sweet Corn Rainbow Salad
 
Sweet corn
Red bell pepper, chopped
Cucumber, chopped
Celery, chopped
Garlic, chopped
Parsley for garnish
 
Mix, chill, and serve.
Shiitake mushrooms
Shiitake Lettuce Bowl
 
1 cup shiitake mushrooms
Vegetable bouillon
Garlic, chopped or minced
Sea salt & ground pepper
1/4 cup water
Lettuce or mixed greens
 
Heat pan on medium and dissolve high quality vegetable bouillon in water (I highly recommend Better Than Bouillon).  Add mushrooms and toss well.  Cover and cook for 6 mins, stirring occasionally.  Turn heat to low and add garlic and favorite seasonings for 1 more min.  Drain mushrooms and serve on a bed of greens.
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