How to Make a Perfect Salad and Eat the Rainbow

I have been traveling a lot lately and I find it difficult to get all the vegetables I like to eat and I never drink enough water.  So when I get home I really crave  vegetables. In my meal planning this week I am going to have lots of veggies.  

I snapped a picture of  some of the ingredients you could choose to add to your “eat the rainbow salad”.

I will start with a big bowl and 2 cups or handful of dark leafy greens.  I have chosen an Asian mixed greens which has kale, spinach, and Asian greens.  I also have collard greens to add for another day.  Other good choices are spinach,  romaine, or Swiss chard.  

Next up are red vegetables and fruit. This week I have chosen baby tomatoes, breakfast radishes and watermelon.  Other options are red pepper, red cabbage, beets or beet roots.

Moving on to the orange and yellow options.  I roasted carrots, garlic and parsnips in the oven for about a half an hour with some olive oil salt and pepper.  I chopped up an orange pepper for this week.  Other options are yellow peppers, yellow squash, or any kind of squash raw or roasted and/or sweet potato.  

Green vegetables are next.  I roasted some broccoli, chopped some whole pea pods, celery and I am adding some chives to my salad.  Other options include zucchini, cabbage, and brussel sprouts.

Be sure to choose a sprinkle of sea vegetables.  I am using spiralina today, which is not technically a sea vegetable but I had it on hand. Spirulina is a blue-green algae and is very rich in vitamin A.  It is referred to as a superfood loaded with protein, minerals, vitamins and antioxidants.  Good choices are shredded nori, a pinch of dried wakame or dry dulse, crumbled.

I eat meat so I will add 4 ounces of lean meat.  Today I have shredded chicken from a slow cooked chicken I made earlier in the week. Other options are cottage cheese, tuna, shrimp shredded pork, bison or lean beef.

If you eat grains and want to add a whole grain add 1/2 cup of quinoa or other grain.  I toasted some tortia shells into corn chips the other day so that will accompany my salad.

To dress my salad I will use 1 tsp of olive oil, juice of a lime and lots of shakes of champagne vinegar. Other healthy fat options are flax oil, MCT oil, avocado oil or an avocado. Use a tsp of fresh lemon, lime or orange juice.  I add sea salt and ground pepper.  Try a variety of herbs including ginger. Try mustard or coconut aminos for variety and different tastes.

Next up is some seeds.  I have sunflower and peppetia seeds.  I’ll add a tsp or two depending on how hungry I am.  I am also adding a sprinkle of hemp hearts.

Finally, I am adding about a tbsp of  nutritional yeast.  Nutritional yeast has a cheese flavor.  Nutritional yeast is a good source of B12.  It is 52 percent complete protein and packed with vitamins, minerals, fiber and even some trace compounds and chromium all of which are good for balancing blood sugar. Just 2 tbsp a day is all you need to meet your RDA for B vitamins.  Overall, the miracle of nutritional yeast is that it boosts immunity, supports blood sugar balance, is said to lower cholesterol and prevent cancer.  So if you are not currently eating it – start! It is great on green beans.

Be prepared to do a lot of chewing but you will feel so good when you eat like this for a few days! How do you like to eat your salads?  Leave me a comment.

Raspberry Coconut Ice Cream

 

Raspberry Coconut Ice Cream
Print Recipe
Servings Prep Time
6-8 People 10 Minutes
Cook Time
30 Minutes
Servings Prep Time
6-8 People 10 Minutes
Cook Time
30 Minutes
Raspberry Coconut Ice Cream
Print Recipe
Servings Prep Time
6-8 People 10 Minutes
Cook Time
30 Minutes
Servings Prep Time
6-8 People 10 Minutes
Cook Time
30 Minutes
Ingredients
Servings: People
Instructions
  1. Place all ingredi nuts in the blender and process until well mixed.
  2. Place into your ice cream maker and process according to your ice cream maker manufacturer.
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Cowboy Burgers

 The credit for this recipe goes to The Fat Burning Man – Abel James.  If you visit the website and subscribe you can download a 30 day meal plan for the wild diet.  This is one of the recipes in the booklet.  However I have modified the original recipe.  I made the burger and placed it on a bed of mixed greens with tomatoes.  I skipped the sweet potato bun.  

The recipe makes extra which is meant to be used later in a recipe called Burger Burrito with Avocado & Cilantro.


Cowboy Burgers
Print Recipe
Servings Prep Time
4 People 15 Minutes
Cook Time
15 Minutes
Servings Prep Time
4 People 15 Minutes
Cook Time
15 Minutes
Cowboy Burgers
Print Recipe
Servings Prep Time
4 People 15 Minutes
Cook Time
15 Minutes
Servings Prep Time
4 People 15 Minutes
Cook Time
15 Minutes
Instructions
  1. Slice the shallot into thin slices, add olive oil to a pan and sauté the onion until they are golden.
  2. Add the remaining ingredients to a bowl and mix together. Form into 4 burgers.
  3. Use a heavy skillet to cook the burgers. Place the skillet on the stove and and heat the pan. Add the burgers and cook 4-5 minutes on each side to your preferred amount of donness.
  4. To assemble the burger dress 1-2 cups of greens with 1 tsp of oil and vinegar, salt and pepper. Slice the tomatoes and pickle and place on a plate. Add the burger, add some spicy brown mustard and top with the sauted onions,
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Curried Chicken Salad

This recipe makes 1 serving and serves up a powerful punch of protein – 47 g, 280 calories, 5 g of fat, 14 g and 4 g of fiber.  Slow cook a whole chicken, shred up the meat and portion into 5 ounce servings.  

 

To slow cook a whole chicken, rinse and add chicken to the crock pot, season with salt, pepper, onion powder, garlic powder and paprika or lemon pepper.  Cook on low about 8 hours or high 5-6 hours.  You will know it is ready when meat is falling off the bones.  Save the bones to make bone broth by freezing them or add the bones to the crock pot with about 12-16 cups of water, celery stock, carrot, 1/2 onion sliced into 4 and 1 Tbsp of cider or white vinegar and cook on low about 24 hours.

Curried Chicken Salad
Print Recipe
Servings Prep Time
1 Person 10 Minutes
Servings Prep Time
1 Person 10 Minutes
Curried Chicken Salad
Print Recipe
Servings Prep Time
1 Person 10 Minutes
Servings Prep Time
1 Person 10 Minutes
Ingredients
Servings: Person
Instructions
  1. Rinse the peas under cold water until thawed.
  2. To the shredded chicken add the mayonnaise, onion, curry powder and peas to a bowl and gently mix all ingredients.
  3. Serve over a bed of mixed greens dressed with a tsp of olive oil and unlimited balsamic or red wine vinegar.
  4. For another sweeter version of this salad, use 1/2 cup diced red grapes in place of the green peas.
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