Category Archives: Salad & Dressing

Kale Salad with Pecan Parmesan

This is a recipe I got from a friend. I adjusted some of the ingredients and instead of using Dinosaur Kale, I used three different types of kale: curly kale, swedish kale, and purple kale (harvest from our spring garden this year). My family likes it, so I thought of sharing it with you all.

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KALE SALAD WITH PECAN PARMESAN

Classification: Vegan
Good Source of fiber, protien, vitamins A to Z, and minerals

INGREDIENTS:

kale – 8 cups, finely chopped (2 medium bunches, de-stemmed)

garlic cloves – 3 to 5 large garlic cloves

fresh lemon juice – 1/2 cup

salt – 1/4 teaspoon or more to taste

pepper – 1/4 tsp (optional)

dried cranberries – 1 to 2 cups for garnish

 

Pecan parmesan Ingredients:

roasted pecan (nuts) – 1 to 2 cups

nutritional yeast – 2 tablespoons

olive oil – 3 tablespoons

salt – 1/4 teaspoon or more to taste

Preparation:

  1. Roast pecans in 300*F oven (150*c), for 8 to 10 minutes until fragrant of lightly brown.
  2. Wash and drain kale greens thoroughly. Remove stems and chop leaves really fine.

Dressing preparation:

  1. In a processor (or a blender) , process garlic until minced. Add lemon, oil, salt and pepper. Process to mix. Adjust ingredients to taste.
  2. Pour dressing onto chopped kale greens, and toss until kale is well-coated.

Pecan parmesan Preparation:

  1. In a clean processor, process pecan until they are crumble size (pea-size).
  2. Add nutritional yeast, oil and salt. process until it’s a course crumb –not powder.

Sprinkle pecan parmesan all over kale. Garnish with dried cranberries. Enjoy your healthy, yummy Kale salad!

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Raw Food – Detoxifying

Most people are used to eating cooked foods, I do too, to some extent. Did you know that it is best to consume 70 to 80 percent raw food a day for optimum health? Certain foods like beans, grains and legumes require cooking for humans to properly digest them. Raw foods on the other hand, don’t require cooking, and are significantly healthier that way. A raw foods diet typically consists of fruits, vegetables, grains, seeds, nuts, and beans that haven’t been heated or cooked above a certain temperature, usually somewhere between 104*F (40*C) and 118 (47*C) degrees. Cooking destroys much of the natural enzymes and food nutrients that are essential to human health; without those enzymes, we are not getting the life-supporting benefits of our food. Our body naturally creates enzymes, but we can only do so much. “Enzymes are large biological molecules responsible for the thousands of metabolic processes that sustain life.They are highly selective catalysts, greatly accelerating both the rate and specificity of metabolic reactions, from the digestion of food to the synthesis of DNA.” (Excerpt from Wikipedia)

There are a lot of benefits to eating raw; it helps us maintain a healthy body weight, boosts our energy level, increases mental clarity, helps fight chronic diseases, and even helps reverse chronic diseases, as well as it naturally detoxifies our bodies.

Obviously, the list of raw ingredients I have in this recipe is not a lot, because that’s the only available ingredients I have at the time when I made my raw food for lunch. When you prepare your own raw food, don’t hesitate to put more ingredients. One good reminder, is to be careful in mixing fruits and vegetables in your salad, especially the harder vegetables. Fruits digest quicker than vegetables, this causes the vegetables you ate to sit in your stomach and become fermented, causing bloating, acid reflux and indigestion. Should you choose to mix a little bit of fruits in your salad, you may mix it with green vegetables like lettuce, spinach, and micro-plants like alfalfa sprouts to name a few, because greens are easier to digest. As per advice, it is best to eat fruits during breakfast when our stomach is still in an alkaline state (after the night rest), which aids in digesting fruits. During lunch, our stomach acid is stable enough to digest harder foods, including raw vegetables/foods. One important thing to remember is to choose organic produce if you can. 🙂

INGREDIENTS:

Lettuce
Spinach
Celery stalks, diced
Black olives
Radish
Carrots
Fresh parsley
Onion, diced
3 TBspoon of fresh lemon juice or more to taste
a dash of sea salt to taste

STEPS:

1. Wash thoroughly all fresh vegetables.
2. Cut into desired sizes.
3. Mix all ingredients with fresh lemon juice and sea salt.
4. Toss well before serving.

That easy! Enjoy healthy, raw eating!

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From Garden to Kitchen: Vege salad and Cooked Radish greens

Hi everyone! I was supposed to share with you this very simple recipe I had made several weeks ago after I did my first Spring greens harvest. Unfortunately, I got caught up with many things around the house — Spring time routine! Well, not much on the cleaning part inside the house but more on ‘outside work’; preparing the flower and vegetable garden beds, planting more seeds in the the seeding tray, weeding in the garden and under the mini-green house, and transplanting some seedlings into the garden. And because winter season didn’t want to leave just yet, we still get freezing cold at night… not good for growing spring greens and the tropical Bok Choi I planted. We had to cover our plants when the temperature at night is very low to protect them from frost, and remove the plastic cover in the morning.

Anyway, I planted some radishes, lettuce, cabbage, broccoli, green onions, spinach, rainbow swiss chard and a few other greens towards the later part of Fall, last year 2013 . It was late but I planted them, anyway. So it turned out that only the lettuce greens, radish, green onions and a few swiss chard survived the harsh winter, under the mini-greenhouse. Not too bad! I had to replant the ones I lost. Garden plants are happy now that it’s warming up again during the day so they can continue to grow and produce more fresh veggies. I made my first harvest around last week of March this year. I got lettuce, radish green, and green onions. Very soon I will be harvesting more radish roots and Bok Choi. Can’t wait to eat them!

Here’s what I did to my first harvest. I made fresh salad and cooked the radish greens. It’s my version of farmer’s delight 🙂 I could have added more vegetables to my salad, but that’s all I had available at that time. Very simple but satisfying! 🙂

RECIPES: Vegetable salad and Cooked Radish greens

Classification: Vegan

SALAD INGREDIENTS:

lettuce greens
green olive
carrots, diced
radish (roots), diced
celery, diced
lemon juice to taste
sea salt to taste

STEPS:

1. Wash and cut the vegetables according to the size you want.
2. Squeeze lemon juice. Sprinkle some sea salt.
3. Toss to coat before serving.


COOKED RADISH GREENS INGREDIENTS:

4-5 cups Radish greens (leaves), chopped
medium sized onion, diced
1 and 1/2 cup water
2-3 garlic cloves, diced
1/4 teaspoon kelp granules
salt to taste
green onions, diced (optional, as garnish)

STEPS:

1. Wash radish greens thoroughly. Chop.
2. In a pot put water, greens and the rest of the ingredients.
3. Cover and cook over medium heat until it’s soft (but not over-cooked).

Serve hot. Eat as a side dish or by itself.

TIP: Don’t waste the liquid. If you don’t consume it, use it as vegetable broth for your cooking that requires vegetable broth. Personally, I like to eat the cooked radish greens with the liquid.

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Seven-layer Salad

This was one of the popular salads in the cooking world several years ago. Not only it is healthy, but quick and easy to put together. You can put any vegetables you like: avocados, olives, some tofu pieces or seasoned beans for a variation. The difference between this version and the original Seven-layer Salad is less fat, more fresh ingredients, which of course is better for you and me.

Classification: Vegan

Salad Ingredients:

4 cups mixed greens

1 cup carrots, grated

1 cup frozen peas, thawed

1 cucumber, diced

2 medium sized tomatoes, diced

1/2 cup radish, sliced

* green onions (chopped) or parsley for garnishing

STEPS:

1. Layer salad ingredients in a large bowl — a clear glass bowl is better, but if you don’t have one, it’s okay.

2. Pour mixed dressing over salad and sprinkle some green onions on top.

Dressing Ingredients: 

Aioli Style (a nice creamy condiment that is often use in place of mayonnaise or sour cream)

1 cup soy milk, unsweetened (or almond milk)

1 teaspoon onion powder

1/2 teaspoon garlic powder

1 1/2 teaspoon salt

3/4 cup olive oil (or virgin coconut oil)

3 tablespoon lemon juice (preferably fresh squeezed)

Steps:

1. Place all ingredients in a blender except oil. Blend on high and slowly pour in oil while machine is running. Continue blending until mixture is smooth and creamy.

2. Put in a container with a lid. Refrigerate before using to thicken it.

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Tips for Variation: 

mixed greens

avocados

tofu/mock meat pieces

soy cheese

olives

beets

 bell pepper, diced (red, yellow, or orange)

carrots

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Lettuce Wraps

I still remember my first impression on lettuce wraps. The first time I ate it at a restaurant I thought that was good, so I decided to make it with a little tweak from the original recipe. There are many ways to make lettuce wraps. I am doing the best I can to simplify the ingredients by giving options in consideration to those who would like to try this recipe. I understand that in other countries some ingredients are not readily available in the market. Don’t worry! This is actually a simple recipe. Just be creative, as long as you have something to hold your stir-fried vegetables in, and you have your basic ingredients, you’re good.

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Classification: Vegetarian
Good source of: protein, fiber and other vita-nutrients that is found in each vegetable you put in.

STIR FRY INGREDIENTS:

1 TBspoon cocounut oil (or any cooking oil, i chose coconut oil as it has high heat tolerance and doesn’t burn easily, and it’s good for you)
1 TBspoon garlic, minced
1/2 cup onions, chopped
1 cup vegetarian Fry-chick original, diced (fried or baked tofu or ready-to-eat veggie meat will do)
2/3 cup mushrooms
1 cup water chestnut, diced (or other vegetable that doesn’t get soft and mushy easily, i.e., chayote, jicama)
3/4 cup broccoli stems, diced (optional, or use other vegetable you like. I just want to use the broccoli stems we have in the fridge ;D )
1/2 cup carrots, diced
5-7 iceberg lettuce (or other type of leafy-greens that’s wide enough to keep vegetables in)
***thick rice noodles (optional)

STIR FRY SAUCE INGREDIENTS:

3 TBspoons Kikkoman low sodium soy sauce (only 2 1/2 TBS for regular soy sauce)
2 TBspoons turbinado sugar (or any real sugar, sweetener available)
1 teaspoon organic rice wine vinegar (or real sour vinegar of some sort as long as it’s not chemical by-product vinegar)

SPECIAL SAUCE INGREDIENTS: optional

1/2 cup water
1/4 cup turbinado sugar
2 TBspoons soy sauce
2 TBspoons organic rice wine vinegar
2 TBspoons ketchup
1 TBspoon lemon juice
1/2 teaspoon olive oil
1 TBspoon hot mustard (or honey mustard)
1-2 teaspoon garlic and red chili paste (or hot pepper paste and garlic powder mixed together)

STEPS:

1. To make the special sauce: In a bowl, dissolve sugar in warm water. Add soy sauce, vinegar, ketchup and olive oil. Mix well and set aside until you’re ready to serve. You can add your desired amount of mustard and garlic sauce with special sauce mixture to pour over the wraps.
2. To make the stir fry sauce: mix 3 TBS soy sauce, 2 TBS sugar and 1 teaspoon vinegar.
3. To cook stir fry vegetables: Sautee garlic and onion in cooking oil for about a minute (do not overcook).
4. Add tofu and mushrooms. Cook for about 2 minutes, then add the rest of stir-fry ingredients (except iceberg lettuce & rice noodles) for another 2 minutes.
5. Add stir fry sauce to stir fried vegetables and cook for another minute or 2.
*** If you want fried rice noodles as one of your toppings; i recommend to boil rice noodles first. Drain and cut to about an inch length. Deep fry till it expands, then dry oil in a paper towel.
6. Fill lettuce leaves with enough amount of stir fried veggies and top with special sauce and other toppings you want. Enjoy!

TIPS:

You can make your own vegetable stir fry combination. You can double and adjust the amount of ingredients as well.
Fried rice noodles is not necessary. The photos above show the difference with or without it but they both taste good.

Vegetable Salad with Fresh Alfalfa Sprouts

Sharing with you my kind of salad with freshly grown Alfalfa sprouts. Have you tried eating microplants before? If you haven’t, you should. They are very reach and high in nutrients that our body needs. In preparing salad, it’s always good to choose fresh and organic produce. I am a plant-lover and a gardener so I plant my vegetables in season. Nothing compares fresh and organically grown produce. Let’s eat healthy! 🙂

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Classification: Vegan
Good source of- fiber, protein, and other vita-nutrients found in each vegetables.

INGREDIENTS:

Alfalfa sprouts
carrots (diced)
olives
tomatoes (diced)
onions (diced)
avocado
1 TBspoon lemon juice
sea salt to taste

STEPS:

Mix all ingredients together and enjoy the healthy meal!

Simpli-licious Salad

There is not much ingredients to this salad, but you will be amazed how it taste — really good! Sometimes simple is good and a lot of times eating fresh and raw greens & vegetables is the best for our health. I got the idea from “Give them Something Better” then I started adding other ingredients every time I prepare my salad. It is very easy to make that’s why I like it.

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Classification: Vegan

Good source of: pantothenic acidfibervitamin Kcopperfolatevitamin B6potassiumvitamin Evitamin C., coppermanganese and many other nutrients. Check whfoods.com for more information.

INGREDIENTS:

1 medium size cucumber

1 avocado

1 large tomato

 1 TBspoon lemon juice (fresh is best)

1/2 teaspoon sesame seeds (optional, you can use crushed nuts also)

1/4 teaspoon sea salt

STEPS:

1. Dice vegetables. Combine in a large bowl.

2. Add lemon juice and salt to vegetables and toss well. Serve immediately.

TIPS: 

Amounts may vary depending on the size of your vegetable.
You want equal amounts of each vegetable.