Asian Veggie Noodle Salad

Ingredients:

2 Summer squash or cucumbers, chilled

2 large carrots cut into matchsticks or a pre cut bag of matchstick carrots

1 bag of broccoli slaw or cut broccoli stems into matchsticks

1/2 tsp. sea salt

2 TBSP rice vinegar

1/8 cup low-sodium soy sauce

Juice of 1 lime

1 red bell peppers, thinly sliced into matchsticks

1- TBSP raw honey, or to taste

1 tsp. Toasted sesame oil

pinch of red pepper flakes, to taste (optional)

½-1 TBSP toasted sesame seeds or sunflower seeds (both if you like)

1-2 tsp of grated ginger to your taste

2 cloves garlic, minced

1 TBSP fresh cilantro, chopped

Toast with Chinese Crunchy Chow Mein Noodles (Note: peanuts can be used as well if there are no allergies)

Sesame Ginger Dressing:

·       1 tablespoon sesame oil

·       1 tablespoon rice vinegar

·       1 tablespoon lime juice - (from ½ lime)

·       ½ inch piece ginger - , peeled and grated

·       1 garlic clove - , minced or grated

·       1 teaspoon raw honey

·       Salt & pepper to taste (about ⅛ teaspoon each)

. 1/2 tablespoon sesame seeds toasted (optional) 

Notes

Honey can be replaced with maple syrup or other liquid sweetener if you wish to make this salad vegan.

Instructions:

Spiralize squash or cucumbers and julienne all the other vegetables or cut them into ribbons with a vegetable peeler. Note: carrots can also be spiralized as option

Combine all the dressing ingredients in a small bowl and stir with a fork. Pour the dressing over the salad and mix well. Serve immediately.

Eating from the Rainbow

Yellow squash is a nutritious vegetable that contains many vitamins and minerals, including vitamins A, B6, and C, as well as fiber, magnesium, folate, potassium, phosphorus, and riboflavin. It's also rich in manganese, which helps with bone strength and the body's ability to process fats and carbohydrates. 

Red bell peppers a decent source of iron, they are also exceptionally rich in vitamin C, which increases the absorption of iron.

Vitamin A Helps with eye health, especially night vision, and supports and heals skin cells and wounds.

Fiber Strengthens the health of the colon.

 

Sweet Potato and Black Bean Nachos

INGREDIENTS

Prep Time: 30 mins

Cook Time: 30 mins

Total Time: 1 hour

Yield: 4 servings

recipe yields 8 to 10 hearty tacos, enough for at least 4 servings.

2 pounds sweet potatoes (3 to 4 medium sweet potatoes), peeled and diced

  • 3 garlic cloves

  • ½ onion diced

  • 2 tablespoons olive oil

  • 2 teaspoons ground cumin

  • 1 teaspoon of taco mix seasoning

  • 1/4 teaspoon cayenne pepper (omit if sensitive to spice)

  • 1/4 teaspoon fine sea salt

  • Fine sea salt to taste

  • 2 cans black beans, rinsed and drained (or 3 cups cooked black beans)

  • Minced cilantro

  • 1 lime juice

  • Freshly ground black pepper, to taste

  • Mexican mixed cheese

  •  Corn tortillas of your choice

DIRECTION

  1. Prepare the sweet potatoes peel and dice them into small cubes. Add olive oil onions, garlic, and in a large skillet with a lid over medium heat. Cook until potatoes soften add black beans, and taco spice mix and cover with a lid.

  2. Cook for 10 minutes, then remove the lid stir in the lime, remaining seasonings sea salt, and pepper, stir, add cheese, and cover until you’re ready to serve.

  3. To assemble the taco corn chips spread the sweet potatoes and black beans mixture over the top corn chips. Garnishes with cilantro and salsa.

    Suggested  other garnishes: pickled jalapeños, red or green salsa, guacamole

    Sweet potatoes are high in potassium, magnesium, vitamin A high in antioxidants like beta-carotene and anthocyanin, which help protect cells from free radicals and prevent premature aging.

Raw Kale Apple Salad

1 tablespoon olive oil

1 teaspoon Lemon juice

1 teaspoon of maple syrup or honey

Coarse sea salt and pepper to taste

3 cups mixed shredded kale

2 sweet crisp apples cored and cut into thin sedges

2 tablespoons diced red onion

Directions:

In a small bowl, whisk olive oil, maple syrup or honey and lemon juice. Season with sea salt and pepper. 

In another bowl, combine kale, apples, and red onion. 

Season with salt and pepper, drizzle with dressing, and toss to coat. 

Optional Ingredients: nuts or dried fruit, like almonds or cranberries.

Fun Facts: 

Kale Is Not a Fad
With kale salad fatigue, some foodies are whispering that kale is a fad. It's true: kale is having a spectacular, even unprecedented run. That said, kale is an Old-World food and is eaten across the globe; it's a staple in Scotland, Kenya, Denmark, Portugal, Italy, and many other countries. As we all get more focused on eating for health, kale will continue to be a staple for those in the know.

Zucchini Noodles with Tomato, Basil & Parmesan 

Ingredients

2 medium zucchini

2 tablespoons extra virgin olive oil

1 clove garlic minced

1 cup sliced grape or cherry tomatoes

cracked black pepper and sea salt to taste

2 tablespoons grated vegan Parmesan

2 tablespoons or more fresh basil

Instructions

Spiralize the zucchini

In a large mixing bowl, massage spiralized zucchini for about 3 minutes with the lemon juice. Add the garlic and toss in sliced fresh cherry tomatoes. Add sea salt, cracked black pepper, add torn fresh basil and freshly grated vegan Parmesan cheese.

Zucchini Benefit

Zucchini is low in fat, sugar, and calories, and high in vitamin C and fiber, making it a great substitute for traditional pasta noodles. Fiber helps to regulate bowels and maintain good digestive health, and vitamin C acts as an antioxidant to protect cells