May 21st, 2019
May is National Salad Month. The days are getting warmer and sometimes a salad is the perfect way to end the day. Here are some of delicious salad ideas.
Artichoke, Edamame and Asparagus Salad – Antioxidant-rich artichoke and asparagus combined with protein and fiber filled edamame with a simple citrus dressing like lemon, garlic, olive oil, salt and pepper delivers a powerhouse of taste and nutrients.
Mediterranean Salad - A Mediterranean diet is loaded with fiber, lean protein, good fats, vitamins and antioxidants and so is this salad. Hearts of romaine, chickpeas, yellow bell pepper, cucumber, red onion, cherry or grape tomatoes, kalamata olives, feta cheese and a dressing with lemon juice, olive oil, garlic, honey, salt and pepper.
Roasted Sweet Potato Salad - The fiber-filled protein in sweet potatoes give you half of your daily servings in this tasty vegetarian salad. Toss roasted sweet potatoes and red peppers over a bed of peppery arugula, top with white wine vinegar, olive oil, salt and pepper for enhanced flavor.
Salads are so easy to prepare and have a basic structure you can mix to your taste preference. Start with a base of greens, add vegetables for crunch and taste, a fruit for sweetness, and a protein which can be lean meats, fish or beans. Low-fat cheeses, nuts and seeds also make great additions. The possibilities really are endless.
Continuing our healthy sweet treat alternatives, is a recipe for my favorite indulgence. This version of nutella tastes just like the original but much healthier.
2 cups hazelnuts
1/4 cup cacoa powder (or unsweetened cocoa powder
1/2 cup full fat coconut milk
4 Tbsp. Agave
1/2 tsp vanilla extract
2 pinches unrefined salt
Preheat oven to 375 degrees. Place hazelnuts on baking sheet and roast for 12-15 minutes until nuts are fragrant and slightly brown. Remove from oven. To peel off skins, place roasted nuts into the fold of a kitchen towel and gently massage until most of the skin comes off. Place peeled hazelnuts into food processor and process until creamy smooth (about 8-10 minutes). Be sure to scrape sides a few times. Add remaining ingredients and process until smooth. This may take a couple of minutes. Adjust consistency with extra coconut milk if too thick. Store in airtight glass container for about a week.
Creamy Avocado Dressing
A healthy alternative to creamy dressings. Filled with heart healthy oils from avocados which also help with satiety.
3 TBS olive or Avacado oil
1 TBS lemon juice
1⁄4 tsp black pepper
Sea salt, to taste
1⁄2 C water
Place avocado, olive oil, lemon juice and water in blender. Puree until smooth. Then blend in salt and pepper.