RECIPE: Salmon and Quinoa Salad

Whether Steelhead, Coho, or Sockeye,

This Salmon Salad is a “MUST TRY”.

Phenomenal Health benefits from leafy greens:

Anti-aging, cancer-prevention and healthier spleens*!

Savory seasoning to suit your palate,

if you like-a da’ spice, up you can dial it!

Quinoa (“keen-wah”) is a healthy grain,

It’s good for your waistline and packed with protein!

Salmon Quinoa Salad

Let’s keep this simple:

Grill, bake or buy a cooked piece of salmon or wild fish or humanely-treated meat of your choice.

Add 1 cup Quinoa to 2 cups boiling water, add a bouillon cube or spices of your choice (thyme, sea salt, ground pepper, basil) cook on medium-low heat x ~ 10 minutes, until water is gone.

Cover dinner plate with arugula (or green of your choice)

Scoop out desired amount of cooked quinoa and place atop arugula.

Place deliciously prepared (or purchased) fish atop quinoa

Drizzle with lemon, basaltic vinegar and olive oil or your favorite dressing, if you prefer.

*I don’t know a scientific study based on greens’ impact specifically to the spleen, however every organ and cell is likely to benefit from nutrient dense foods like leafy greens.

RECIPE: Greens & Beans Salad

Need a protein-packed, vivacious, vitamin-rich, super-easy salad?

Have I got the one for you! In less time than it takes you to remove your eye make-up, you can whip up this healthy dish!

INGREDIENTS:

4 cups organic mixed greens, spinach and arugula (or greens of your choice)

1 avocado, diced

1 can organic garbanzo beans, rinsed and strained

1 can organic black beans,  rinsed and strained

1/4 red onion, diced (optional)

1/4 cup pumpkin seeds or sunflower seeds (optional)

Combine all of the above together and then drizzle with your favorite dressing. Or try this delish dressing

Put a bird on it (egg or chicken), or roll it in a wrap.

Make a large bowl to scoop from all week!

Arugula, Bean and Avocado Salad

RECIPE: Wild Rice and Arugula Salad

Need to give your salad some girth without bulking up?

Wild Rice is the perfect grain to making your salad more filling without packing on pounds in the process.  Wild rice has twice the protein of brown rice, is high in fiber and essential minerals and vitamins.

The arugula bring the benefits of leafy greens.  It’s alkalinic and detoxifying, high in chlorophyll and antioxidants, and is anti-inflammatory.  Sun dried tomatoes deliver calcium and magnesium, which are great for cardiovascular health.  So this salad is a super hearty, super healthy serving of goodness!

arugula salad
Bring 4 cups of water to a boil, Add 1 cup wild rice

let cook until water gone (~ 45 min)

While rice is cooking, in a large dish combine:

1/2 5 oz sleeve goat cheese

1/2 cup chopped Sun Dried Tomatoes

4-5 cups of arugula

1 Tbsp olive oil

1 tsp ground black pepper

1 tsp dried basil

1 /2 tsp sea salt

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Serve on bed of arugula.

Serve Warm or cold.

Keeps in Fridge all week.

Tastes great in a toasted tortilla.

 

Get Clean this 2015! DETOX MEAL PLAN

A lot of us are motivated at the beginning of the year to make some big changes in our lives.  Some of our vow every year to “get healthy” or “read more” or “remember people’s names”.  While planning to be better and get healthier is great in theory, unless you have specific actions/steps you will take to follow through on these plans, chances are you’ll soon return to your usual life, resolutions abandoned, only to make the same empty promises 365 days later.

So this year, if you are TRULY motivated to take action for your health, contact me about my Wellness Programs which are simple and effective. (wellandbalanced@gmail.com)

And in the meantime, if you want to kick off your year CLEAN, join us for the

Detox Meal Plan Challenge
Many of us have a few extra lbs to shed and most of us could stand to
clean up our diet.

I’ve created the following Detox Meal Plan Challenge to Get Clean in 2015!
this Spring. It consists of a toxin-free, dairy-free, alcohol-free,
caffiene-free, gluten-free, low-fat, low-carb, alkaline, vegetarian,
vegan, macrobiotic, kosher, REAL FOOD diet.  So all are welcome! And,
it’s as easy as easy as 1, 2, 3!

The Goal is to maintain it for 7, 14, 21 or 31 days…

EACH DAY YOU CAN CONSUME
1 of following smoothies:

3 Tbsp almond butter
1 cup almond milk
1/2 banana
1 cup spinach
(1 tsp maca powder)
(1 Tbsp chia seeds)

add ice and blend all ingredients

1 cucumber
1 clementine
1 celery stalk
1/2 cup water
1/2 cup frozen pineapple
(1/4 tsp cayenne)
(3 large basil leaves)

add ice and blend all ingredients

1 cup frozen berries
1 cup almond milk
1 zucchini
1 cup kale or spinach
(1 tsp cinnamon)
(1 Tbsp honey)

add ice and blend all ingredients

2 of following:
sweet potato* (technically unless you eat it raw or slow cook it at
less than 116 degrees, it’s not macrobiotic)
apple
orange
1 cup berries
1 cup carrots
1 cup cucumbers
1 red, yellow, or green pepper
salad containing any organic greens and only foods you see on this page (dressing
must be olive oil  and freshly squeezed lemon juice +/- grated ginger
and /or grated onion)

3 of following proteins:
avocado
hard boiled egg* * (animal product)
1/2 cup walnuts, almonds or sunflower seeds
1 cup beans

2 Tbsp almond butter
Beverages (at least 100 ounces):
water
green hot tea

RECIPE: Simple Farro Salad

I can get a little “salad fatigue”, especially in the winter months.  A bowl of leafy greens, which I know I need, just doesn’t tempt me they was it does in the Spring.

So I’ve created this warm, savory salad to deliver greens to my my bod, while tempting my (taste)buds!

Farro (rhymes with “tomorrow”) is a super healthy, ancient, Italian whole grain with lots of protein.

farro saladINGREDIENTS & INSTRUCTIONS:

1. Boil 1 cup Farro with 2 cups water (or vegetable broth) for ~ 10 minutes and strain

2. In a large glass sealable container combine farro, 3 cups organic arugula (or spinach), 1/4-1/3 cup sun dried tomatoes chopped , and 1/2 of 5 oz sleeve of goat cheese (I use the kind with herbs)

3. Add sea salt and pepper to taste

Enjoy warm or serve cold (I prefer it warm)

Serves 6-8 and keeps in fridge all week!

RECIPE: Healthy Asian Noodle Salad

image

Serves 4-6:

Prep time: 10 minutes

Ingredients:

4-6 cups arugula

1-2 cups chopped mushrooms (dealer’s choice of  ‘shroom)

1 sleeve of organic gluten-free soba noodles

1 jar Annie’s Shiitake Dressing (this dressing is currently made with soy sauce with wheat in it, so you can use  your favorite dressing or THIS YUMMY SAUCE instead, if you’re gluten-free)

1/4 -1/2  red onion chopped

1 heirloom tomato sliced

Sea salt and ground pepper to taste

image

 

Brake soba noodles in half and add to a quart sized pot of boiling water

While noodles are boiling (takes about 7 minutes)

Chop onions and mushrooms, slice tomatoes

In a large bowl combine/mix all the ingredients (of course, you’ve fully cooked and drained soba noodles)

imageThis is a great salad to keep in the fridge and nibble on all week.

Eating it with chopsticks will will help you eat more slowly and eat less, so give that a try!