Wednesday, June 27, 2012

Tomatoes and Cucumbers: Eat!

Tomatoes and Cucumbers: 
Greek Style


Tomato chopped
Cucumber chopped
Romaine Lettuce (Organic Baby)
Falafel (Fantastic Foods Mix)

Dressing on the Side:  Tzatziki Sauce

Greek Yogurt (Fage)
Finely diced cucumber without seeds
Lemon juice
EVOO (or Flax Oil, Mayo or other)
Iodized Sea Salt

Extra Ingredients:

Feta Cheese
Pine Nuts
Banana Pepper
Anaheim Pepper
Flat Bread


Prepare the falafel mix according to the package directions.

Chop and mix the salad items:  tomato, peeled cucumber, and romaine.

Prepare and mix the dressing items together:   approximately 2/3 cup of yogurt, 1/2 of a finely diced cucumber, 2 tablespoons of lemon juice, a dash of dill weed, 2 cloves of minced garlic, a tablespoon of EVOO, and a sprinkle of salt.  This is served on the side of the salad.

Add extra things such as feta and olives, and if you like vary the extra ingredients.  


Fage USA Greek yogurt is made without rBGH or added gelatins, and one cup provides 23 g protein and live active cultures.  φάγε (pronounced fa-yeh, and means "eat!")

To make a complete vegetarian protein protein, this salad combines dairy, grains, and legumes with vegetables.

I use fresh garlic, chop off both ends, slice the clove down the center to remove the stem core, the outer peel, and then mince.

This is a low-to-moderate glycemic index salad, varying on how much, and what kind of bread or grain is eaten.

Thursday, June 21, 2012

Ginger Peach Vegan Salad Mix

Ginger Peach Vegan Salad Mix

Ingredients for salad:
Baby Spinach & Spring Mix 50/50 Blend
Vegetarian Chik'N
Vinaigrette ingredients:
Lemon juice
Maple syrup
Flaxseed oil with Omega-3

Measures for salad:
Peach 1
Broccoli 1 crown (1-1/2 cups florets)
Baby Spinach & Spring Mix  2 cups
Pecans 1/2 cup

Measures for vinaigrette:
Juice from one lemon (1/4 cup)
2 T grated fresh ginger
1 T maple syrup
1 T flaxseed oil
Cook two servings of Chik'N according to package directions, chop when cooled, and place on finished salad.   Sort and remove any large stems from pre-washed salad mix, and then place the Baby Spinach and Spring Mix in two serving bowls.  After removing the florets from the broccoli crown, rinse the florets in water and a splash of white vinegar to clean them, or simply rinse them. Peel the peach and slice the fruit from the pit.  Steam the broccoli florets in a microwavable container for about 30 seconds on high setting, just enough to soften them yet leave the color bright green and the texture firm.  
Mix together the lemon juice, grated ginger, maple syrup, and flaxseed oil in a cup.   
Place the microwaved broccoli and the peach slices in a small bowl.  Pour about 1 T of the vinaigrette over this, allowing time for the flavors to absorb, reserving the remaining vinaigrette for the individual salad bowls.
Now add the broccoli and peach mixture to the top of the salad greens and pecans.  
Serve the remaining vinaigrette on the side.


Use a different salad green, if that is what you have.   I have used mixed salad greens, spring greens, baby spinach, arugula.

Feel free to vary the ingredient quantities according to your tastes. 
This makes enough salad and vinaigrette for two servings with about 420 calories, 8.5 g protein, and 10 g fiber per serving.
Health Benefits of Broccoli Require the Whole Food, Not Supplements

The health benefits of ginger:

Tuesday, June 19, 2012

Pineapple Mango Vegan Salad

Pineapple is the star of this sweet mango and arugula salad.  Tart lemon juice combines with maple syrup and flaxseed oil to make a vinaigrette.   Pecans and vegan protein add fiber.

Vegetarian Chik'N

Lemon juice
Maple syrup
Flaxseed oil with Omega-3

Measures for salad:

Pineapple 2 cups fresh
Mango 1
Arugula 4 cups
Pecans 1/2 cup

Measures for vinaigrette:
2 T lemon juice
1 T maple syrup
1 T flaxseed oil


Cook two servings of vegetarian protein according to package directions, cool, chop, and reserve for topping finished salad.  Use pre-washed arugula, then sort and remove any large stems.  After chopping the fresh, pre-cored pineapple, peel, then slice fruit from the mango, and chop the pecans.

Place the arugula in two bowls, then add the chopped pineapple, mango, pecans, and vegetarian protein.

Mix together the lemon juice, maple syrup and flaxseed oil in a small cup.   Serve the vinaigrette on the side.

This makes enough salad and vinaigrette for two servings with about 615 calories, 8.5 g protein, and 6.5 g fiber per serving.

Calories in fresh fruit:

Omega-3:  high performance.
High Fructose:  low performance.

The Clean 15 (Lowest in Pesticides)