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The Art of Salad Making…

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One of my favorite things about visits to a Whole Foods grocery store is stopping to treat myself at the salad bar. Although salads are a regular menu item at home, the plethora of salad toppers at Whole Foods makes me feel giddy! I circle & circle around until I decide what type of salad I want…light, nutty, fruity…

I watched some folks as they built their salad. Some did a wonderful job of getting in proteins & leafy greens but, others (tisk, tisk) just plopped some lettuce, croutons & ranch dressing. Salads don’t just have to be a side dish! So, I encourage you to make it a salad week! Everyday this week, make a salad the main entrée of your meal. Make it a big salad! Add healthy fats & leafy greens & any vegetables or fruits…the possibilities are endless! I’ll try & give you some inspirations…

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Lettuce, Spinach, Kale, Red Onion, Cucumbers, Black Beans, Tomato, Chick Peas, Roasted Garlic, Shredded Beets & Carrots, Avocado & Cashews. (Tahini Garlic Dressing)

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Avocado, Chick Peas, Parsley & Sesame Seeds. Simple yet filling! (Dressing: sea salt, extra virgin olive oil & fresh lemon juice)

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Shredded Purple Cabbage, Lettuce & Tomato (Dressing: fresh ginger, miso, lemon juice, extra virgin olive oil & minced garlic)

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Spinach, Sunflower Seeds, Chick Peas, Red Bell Pepper, Onion & Hemp Seeds (balsamic glaze dressing)

Other Salad Ingredients I Enjoy:

– Strawberries
– Almonds
– Arugula
– Chia Seeds
– Flax Seeds
– Mushrooms
– Nutritional Yeast
– Walnuts
– Olives
– Apple
– Pineapple
– Roasted Seaweed
– Quinoa
– Cilantro
– Dill
– Green Onions
– Whole Grain Pasta

You get the idea!
I would love to hear suggestions so feel free to share your own salad creations!

So, try & get your veggies in & make it a salad week!

Happy Eating!

– Lesley

Super Breakfast Smoothie

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I’ve decided that my 1st recipe post is going to be about the 1st thing we eat every morning here at home…the SUPER BREAKFAST SMOOTHIE!

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I pack our smoothies with as many nutrients as I know how while still keeping it tasty, of course! After all, breakfast is the most important meal of the day, no? Yes.

It’s very easy to make. All you need is a blender & the following:

– 1 Ripe Banana
– 1 cup Frozen Strawberries
– 1 cup Frozen Blueberries
– 2 tbs Vega Smoothie Powder
– 3 tbs Shelled Hemp Seeds
– 2 tbs Milled Flax Seeds
– Freshly Squeezed Orange Juice from 1 Orange
– 1 cup Almond Milk (you may add more for a thinner consistency)

That’s it! Just blend all the ingredients together, pour it into a to-go cup, & go! (Makes about 16oz – One 8oz smoothie has about 16 grams of protein, 339 calories & 12 grams of fibre.)

Here’s why I use what I use:

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Banana,Orange, Strawberries & Blueberries: I’m not going too in depth here. We all know fruit is super healthy & should be eaten everyday. Fruit is a wonderful source of fiber, antioxidants & other nutrients. I found this nifty little site with lots of facts & information on different types of fruit: Link to nifty fruit site.

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Vega Smoothie Powder: I love this stuff! 2 tbs of this is packed with all types of natural plant-based ingredients. It’s a great source of fiber, protein, & Omega 3. It’s sugar, dairy, gluten & soy free. I even use it when I bake sometimes if I want to hide some veggies in dessert. (I’m a sneaky mom.)

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Raw Shelled Hemp Seeds: I discovered these when I was Googling around ways to add protein to our diet. These tiny seeds are chewy & have a very mild nutty flavor making them easy to use anywhere: smoothies, salad dressings & topping, dips, sauces, etc…
They contain 10 essential amino acids, antioxidants, & an array of vitamins & minerals including iron & vitamin E. Oh! & all the protein I was looking for…3 tablespoons = 10grams of protein!

Flax Seeds: An amazing source of omega-3 fatty acids & fiber. It’s also been known to lower cholesterol & prevent cancer growth. American Cancer Society for more on flax.

Fortified Almond Milk: Tastes delicious & creamy! We actually prefer it over cow’s milk at our house. Contains calcium, vitamin D & B12 which is extra important for those of you on a vegetarian or vegan eating plan.

I had to make a lot of smoothies, & try to calculate nutrition facts, & all sorts of trial & error to come to this recipe. I really feel this is the most nutritious meal we have everyday! Give it a try!

Happy Eating!

Lesley

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