Dr. Hyman's Black Bean Salad

Dr. Hyman's Black Bean Salad

Ingredients
2 c. red onion
2 c. yellow onion
1 jalapeno pepper
5 garlic cloves
¼ c. carrots
⅓ c. celery
2 green onions or scallions (white parts only)
1 can (16 ounces) organic black beans
For the dressing
4 tbsp. lemon juice
¼ tsp. cumin
½ tsp. fresh oregano
¼ tsp. cayenne pepper
3 tbsp. olive oil

Directions:
Julienne the red and yellow onions. Mince the jalapeno and garlic. Peel and dice the carrots and celery. Thinly slice the green onions. Drain and rinse the black beans.

On medium heat, in a sauté pan, heat a small amount of the olive oil. Add the red and yellow onions and sauté for 4–5 minutes.  Add the jalapenos, garlic, celery, and carrots and cook for 5 additional minutes. Cool mixture.

In a large bowl, mix thoroughly the beans, and sautéed onion mixture.

Dressing: In a small bowl, add the lemon juice, cumin, oregano and cayenne pepper. Slowly whisk in olive oil. Pour dressing over black bean mixture. Gently mix until dressing thoroughly covers all beans.
Makes: 4 servings; Prep time:10 minutes; Cook time: 30 minutes

Chef Salad with Pumpkin Seed Viniagrette Dressing

Did you know that using a variety of colors when planning a meal can be very appealing to the eyes, but including a variety of taste will satisfy the body? The rainbow of colors in this meal creates eye appeal and will get your taste buds churning.  This meal contains the six tastes that will help to create balance in the body and mind according to Ayurveda.   A core concept in the ancient Ayurvedic healing system is the six tastes: sweet, sour, salty, pungent, bitter, and astringent.  Ayurveda teaches that ideally, we should include each of the six tastes in every meal to balance the body and ensure that we are ingesting all the nutrients we need. Including all six tastes in each meal also helps eliminate cravings, so that we won't find ourselves snacking on chips or sweets a couple of hours after a meal.

Chef Salad
Ingredients: 1/2 avocado (sliced), 1/2 tomato (diced), 1/4 cup red onions, 3 inch cucumber (peeled & diced), 1/2 cup black beans, 1 hard boiled egg (chopped),3 cups Sweet Butter lettuce

Pumpkin Seed Viniagrette Dressing
1/2 cup pumpkin seeds
1/4 cup balsamic vinegar
1/4 section of lemon with rind
2 teaspoons coconut sugar
2 garlic cloves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
3/4 cup olive oil
1/2 cup water

Directions:
Add all ingredients except the olive oil into a a high powered blender (nutribullet, vita-mix, ninja, etc).  Mix until smooth.  Add additional water if needed.  Mixture should be creamy  Stir in olive oil.
Makes about 2 - 3 servings

Pico de Gallo Salad with Jalapeño Vinaigrette Dressing

There is nothing like a fresh garden salad with a little kick that makes your taste buds scream!  This simple salad is light but filling and can be eaten alone or added to any main course meal.  It's a great way to get your veggies in and satisfy your taste buds too. Enjoy! 

Pico de Gallo Salad with Jalapeño Vinaigrette Dressing

Ingredients:
3 Romaine leaves
1/2 c diced cucumbers
2 tbsp shredded cheese (optional)

Pico de Gallo
1 medium tomato, diced
1 onion, finely chopped
1/2 fresh jalapeño pepper, seeded and chopped
2 sprigs fresh cilantro, finely chopped
1 green onion, finely chopped
1 teaspoon minced garlic

Jalapeño Vinaigrette Dressing
1 large jalapeño pepper (seeded and membranes removed)
1/4 cup rice vinegar
1/4 cup olive oil
1/4 teaspoon Dijon mustard
1 tbsp coconut sugar

Directions:
Chop lettuce into bite size pieces and place on plate.  Add diced cucumbers and cheese.  Set aside.

In a separate bowl, add diced tomato, onion, jalapeño, cilantro, green onion, and garlic.  Stir until well mixed.  Spoon over lettuce.

To make the dressing, place jalapeño pepper, rice vinegar, olive oil and Dijon mustard in a blender and puree.  Drizzle over salad.

  

Delightful Salad! with Citrus Berry Vinaigrette Dressing

Sometimes you can't decide if you want to eat a fruit salad or a vegetable salad!  This was my dilemma, so I made them both.  I know, I know, some would rather not mix their fruits and vegetables together.  But it's okay!  I'd rather be satisfied knowing I've eaten something healthy no matter how "mixed up" it may seem.  Who can argue with that?  If this doesn't "wow" you, I believe the dressing will.

Delightful Salad!

Ingredients:
3 cups of mixed greens
2 thin slices of red onion
1/2 tomato, sliced
1/2 avocado
1 orange, peeled and sectioned
1/2 c grapes
1/2 green apple, diced

Directions:
Place mixed greens on a plate.  Add remaining ingredients layering one at a time. 
Drizzle dressing over salad.  Enjoy!

Citrus-Berry Vinaigrette Dressing
1 orange, peeled and sectioned
4-5 fresh strawberries
3/4 c olive oil
1/4 c white wine vinegar
1 tsp brown sugar or coconut sugar

Place all ingredients in a blender and puree.  Makes 2-3 servings

  

Lemon Pepper Salmon & Spinach Salad

Eating healthy doesn't have to be complicated!  Simple and quick meal ideas always works for me.  If you stick with the concept of eating a protein with vegetables at each meal, you will be well on your way to making positive changes to your overall health.  This is a delicious 30-minute meal.

First, season the salmon with Ms. Dash Lemon Pepper seasoning.  You might be wondering why I use Ms. Dash?  I checked the ingredients and there is no MSG.  The list of ingredients include herbs that I would ordinarily use for many of the meals I prepare such as basil, oregano, celery seed, bay, savory, thyme, cumin, rosemary marjoram and coriander.  Ms. Dash saves time by putting it all together and without any salt.

Spray pan or griddle with olive oil.  Heat until warm, then add the salmon.  Cook over medium heat for about 10-15 minutes until meat is a pale pink and golden brown on both sides.  Over cooking salmon will make it dry.

 

Grab a plate, add a hand full of spinach, 1/2 small tomato (diced), and 2 inch cucumber (diced).  Sprinkle with fresh grated parmesan cheese and top with a lite salad dressing.  I used balsamic vinaigrette.  Add the salmon and Bon Appetit!

 

 

Mixed-Up Spinach Salad

Salads! My favorite meal.  I'm not sure how I came to enjoy them so much.  Perhaps it's because there are so many different ingredients that can be used to make a salad.  Or maybe it's because salads are quick and easy to make and you don't have to be an expert in the kitchen to create your own masterpiece.  Either way it's definitely a Win!  I made this creation at the office in about 10 minutes flat.  No kidding.  So let your creative juices flow and see what you can come up with. Oh...and don't forget to give it a name too.

Mixed-Up Spinach Salad

2 c baby spinach
5 cherry tomatoes, sliced
1/2 c cucumbers, sliced
1/2 granny smith apple, diced
1/2 tangerine or satsuma, peeled and sliced
1 c black beans
1/2 c alpha sprouts
Raspberry vinaigrette dressing to taste

Directions
Place spinach on a plate, layer remaining ingredients.  Drizzle dressing over salad mixture and enjoy!

Rosemerry's Rice Salad over Vegetable Greens

 

I love poking around Earth Fare, Whole Foods, and New Leaf Market seeing what new nutritional ideas and recipes I can find.  I found this recipe at New Leaf Market. Although I'm accustom to the spelling Rosemary (an herb that I love to add to soup), New Leaf Market's spelling of this recipe is Rosemerry.  Even my spellcheck doesn't agree with the spelling while I'm pinning this post.  Ha!  My first encounter with this very tasty rice salad was at New Leaf Market's delicious food bar.  After that, I was hooked and had to have the recipe for my very own!  Although it's sold in small containers in the refrigerated deli section of the store,  it sells out quickly and they don't always have it available at the food bar.  So I find it easier to make it myself and store the remaining in the freezer to enjoy whenever I want.   Just thaw, warm, and eat!

 

I make it a habit of including leafy greens and vegetables in my daily meals, so I added the rice salad over lettuce, cucumbers, red onions, tomatoes, and chopped granny smith apple to get the added fiber to leave me fully satisfied.

 



 

Recipe from New Leaf Market

Rosemerry's Rice Salad

3 cups cooked Brown Rice (cooled)
1 1/2 c Raisins
1 1/2 c chopped green onions
1 1/2 c chopped broccoli florets
1 1/2 c chopped celery
3/4 c sesame seeds
1 1/2 c cashew pieces (toasted or raw)
1 1/2 c chopped pecans

Dressing
3/4 c orange juice
1/2 c soy sauce
1/8 c rice vinegar
1 1/2 tbsp lemon juice
1 1/2 tbsp minced garlic
1 1/2 tbsp minced ginger
1/2 c safflower oil

Directions:
Prepare rice according to directions.  Allow to cool.  In a large bowl, add the cooled rice and mix in the prepped vegetables, raisins, and nuts.

Take a separate bowl and add all the ingredients for the dressing and whisk until smooth.  Pour dressing over rice mixture and fold until well coated.

Makes about 6 - 8 1 cup servings.

Pea, Beans and Quinoa Salad

So happy to have found this recipe from simpledailyrecipes.com.  I have come to love quinoa and I'm finding so many different ways to enjoy this supergrain!  There are recipes using quinoa for breakfast, lunch, and dinner.  How cool is that?  This salad is scrumptious.  I believe its the dressing that really makes this dish come together, especially the lime.  You can enjoy it as a side dish or the main course as a salad by itself or you could toss a couple spoonful's in a tortilla wrap.  Either way, you will be fully satisfied.  Trust me!




From www.simpledailyrecipes.com

Pea, Beans and Quinoa Salad

•1 1/2 cups cooked quinoa
•1 cup cooked black beans, rinsed
•1 cup cooked black eye peas, rinsed
•1 cup cooked corn off the cob
•2 green onions, chopped
•1 Serrano pepper, minced
•1/2 small red bell pepper, chopped
•1/2 cup fresh cilantro, chopped
 
Dressing:
•4 tablespoons salad oil
•2 tablespoons lime juice
•1 tablespoon white wine vinegar
•1/2 teaspoon sugar
•1/2 teaspoon salt
•1/2 teaspoon fresh ground pepper
 
Toss the quinoa, beans, peas, corn, onions, peppers and cilantro together in a large bowl.
Whisk the ingredients for the dressing together in a small bowl and pour over vegetables.  Taste  test the salad for the salt and pepper to meet your liking.  Serve right away or chill and serve later cold.
 
Serves 2 for dinner or 6 as a side

Nutty Fruit Salad

Eating healthy does not have to be complicated.  Simply and quick is best - a no brainer.  Enjoy this for breakfast or treat yourself with a snack.

Nutty Fruit Salad

Ingredients:
1/2 tart granny smith apple (diced)
4 strawberries (sliced)
1/4 cantaloupe (diced)
8 almonds (cocoa roast)
8 cashews
Preparation:
Just mix in a bowl and eat. You can add a dollop of yogurt to coat the ingredients.  I decided to go without today. Enjoy!

Fruity Chicken Salad

I love salads!  I will eat them for breakfast sometimes.  Weird, huh?  Not for me!  It's a nutritious meal  packed with lots of fiber that keeps me full until lunch.  It's also simple and quick.  I usually keep my veggies cleaned,  cut and placed in a Ziploc bag in the fridge.  When I'm ready for a salad I grab a bowl and start layering the ingredients. Enjoy!
 

Recipe
  3        Romaine Lettuce Leaves 
1/2 c    Tomatoes (diced)
1/2 c    Cucumber (diced)
​1/2 c    Grilled or Roasted Chicken
1/2  c   Granny Smith Apple (diced)
2 tbsp  Feta Cheese
2 tbsp  Raspberry Vinaigrette Dressing
2 tbsp  Ranch Dressing
 
 
Directions:
Layer each ingredient in a plate and add dressing.

Denise's Apple Chicken Salad

I love salads!  I will eat them for breakfast sometimes.  Weird, huh?  Not for me!  It's a nutritious meal  packed with lots of fiber that keeps me full until lunch.  It's also simple and quick.  I usually keep my veggies cleaned,  cut and placed in a Ziploc bag in the fridge.  When I'm ready for a salad I grab a bowl and start layering the ingredients. Enjoy!
Recipe
  3        Romaine Lettuce Leaves 
1/2 c    Tomatoes (diced)
1/2 c    Cucumber (diced)
​1/2 c    Grilled or Roasted Chicken
1/2  c   Granny Smith Apple (diced)
2 tbsp  Feta Cheese
2 tbsp  Raspberry Vinaigrette Dressing
2 tbsp  Ranch Dressing
 
 
Directions
Layer each ingredient in a plate and add dressing.