(continued)
Mexican Dinner Salad
Yield: 2-3 large saladsIngredients
5 ounces (8 cups) organic romaine lettuce, washed and torn
12 cherry tomatoes, halved
1 cup cooked brown rice, cooled
3/4 cup cooked organic black or pinto beans, drained
1 green bell or poblano pepper
1 avocado, cubed
1/4 cup fresh cilantro leaves, chopped
3/4 cup farmer’s cheese, cubed
1/2 cup radish sprouts
organic corn chips, crumbled in large pieces
Preparation
In a large salad bowl, toss the lettuce, cherry tomatoes, brown rice, beans, pepper, avocado, cilantro, and farmer’s cheese. Place sprouts in a ring around the outer edge of the bowl and garnish with the slightly broken corn chips. Serve with dressing on the side.
Lime Cilantro Dressing
1/2 cup organic mayonnaise
Juice of one lime, squeezed
1 tbs. flaxseed oil
1/4 cup fresh cilantro leaves
Blend ingredients in food processor until cilantro is finely chopped.
The next salad has vegetables with cooling properties (spinach) and vegetables that aid in digestion (mango and bell pepper). It also, in its own unique way, meets nutritionist Dr. Bernard Jensen’s description of the perfect salad because of the bright rainbow of colors that it contains. Dr. Jensen contends that the colors of food are indicative of their nutritional value (for example, high beta carotene foods are usually orange). He feels that if a salad contains a variety of colors it contains a wider range of nutrients as well.
Tropical Summer Dinner Salad
Yield: 2 dinner sized or 4 side saladsIngredients
5 ounces organic baby spinach leaves (about 8 cups)
1 organic red bell pepper, seeded and sliced thinly
4 tangerines or mandarin oranges, peeled and sectioned
1 organic mango, peeled, cubed and tossed in
1 tbs. lime juice
1/2 cup jicama or daikon radish, peeled and thinly sliced and cut into bite-sized pieces
4–5 organic green onions, thinly sliced (about 1/4 cup)
1/2 cup roasted and salted organic cashew pieces
Preparation
Place the spinach in a large salad bowl and lightly toss in the next four ingredients. Sprinkle the green onion slices and the cashew pieces on top. Serve with the “Lime in the Coconut” dressing on the side.
“Lime in the Coconut” Dressing
2 tbs. mellow white or yellow miso
3 tbs. organic peanut butter
1/2 cup organic light coconut milk
3 tbs. freshly squeezed lime juice
Combine in blender until miso and peanut butter are dissolved. Yield: about 1 cup.
Your Salad Bowl
SUPER SALAD BOOSTER: Sunflower sprouts
NUTRITIONAL BENEFIT: Protein and chlorophyll
WHAT’S IT GOOD IN?: Adds juicy, sweet crunchiness to any green or oriental salad
SUPER SALAD BOOSTER: Daikon radish
NUTRITIONAL BENEFIT: Aids fat assimilation
WHAT’S IT GOOD IN?: Adds a spice to any salad
SUPER SALAD BOOSTER: Marinated baked tofu
NUTRITIONAL BENEFIT: Phytoestrogen, isoflavones, protein
WHAT’S IT GOOD IN?: Strips or cubes add great protein punch
SUPER SALAD BOOSTER: Nuts or Seeds
NUTRITIONAL BENEFIT: Dr. Jensen calls these “brain and nerve food.”
WHAT’S IT GOOD IN?: Adds texture to a fruit salad, try in a green salad instead of croutons
SUPER SALAD BOOSTER: Sundried tomatoes
NUTRITIONAL BENEFIT: High in lycopene, known to help prevent prostrate cancer
WHAT’S IT GOOD IN?: Adds flavor to pasta and green salads, especially when fresh tomatoes are out of season
SUPER SALAD BOOSTER: Flaxseed oil
NUTRITIONAL BENEFIT: Omega-3 and omega-6, essential fatty acids that the body can’t manufacture
WHAT’S IT GOOD IN?: Replace half the olive oil in your traditional salad dressing recipe with flaxseed.
SUPER SALAD BOOSTER: Garlic
NUTRITIONAL BENEFIT: Lowers cholesterol, anti-fungal and anti-viral properties
WHAT’S IT GOOD IN?: Get a garlic crusher and add fresh garlic to your salad dressings!
May/June 2003
