Emerald City Salad
Makes 6 to 8 servings. 2 ½ cups water, vegetable or chicken stock 1 tablespoon butter 1 teaspoon sea salt, divided 1 cup wild rice ¼ cup fresh lemon juice ¼ cup olive oil 1 clove garlic, minced ½ cup chopped fennel bulb, core removed ½ red or yellow pepper, diced ½ cup chopped red cabbage ½ cup chopped parsley 2 cups very finely chopped dark, leafy greens (about 6 to 7 leaves of chard, kale, or collards) Salt and lemon to taste Pecorino or Gorgonzola cheese, for garnish (optional) Bring water to a boil. Add butter, ½ teaspoon of the salt, and rice. Bring to a boil again, cover, lower heat, and simmer 60 to 65 minutes. Make sure all the water is absorbed by tipping the pan to one side to check for pooled liquid. Combine lemon juice, olive oil, garlic, and the remaining ½ teaspoon of salt in a large serving bowl. Add fennel, red pepper, cabbage, parsley, and greens and toss thoroughly. Once the rice is fully cooked, cool until it ceases steaming but is still warm, then place it on top of the dressed vegetables. When the rice cools to room temperature, toss it with the vegetables. Taste the salad and adjust seasonings with some extra salt and/or lemon juice. Garnish with cheese, if desired. Recipes from Feeding The Whole Family by Cynthia Lair. Curry Chicken Salad
1 pound cooked chicken meat, skinned, boned and diced 2 ribs celery, chopped ½ cup seedless red grapes, halved (or ½ cup diced apple) 3 scallions, chopped (or 1/3 cup diced red onion) ¼ cup chopped fresh parsley ½ - 1 cup good quality mayo 1-2 tablespoons curry powder or 2 rounded teaspoons mild curry paste Salt and freshly ground black pepper 1/4 cup toasted almonds, chopped (or walnuts, pecans, cashews, peptitas) Combine chicken, celery, red grapes, scallions and parsley. Add mayo and curry and mix well. Season with salt and pepper, to taste. Serve over a plate of fresh greens lightly tossed with olive oil and balsamic vinegar. Garnish with toasted almonds Note: I never make this salad the same way twice! Sometimes I use the meat from a whole roasted chicken, other times from baked chicken breasts. I prefer red grapes but a crisp apple or even a handful of raisins give the salad a nice sweetness. Scallions, sweet red onion or even shallots work well. Feel free to use any type of nut that you have on hand. The idea is to give the salad some crunch. I recommend starting with ½ cup of mayo and 1 tbsp. curry powder and then add more if desired. Cowboy Caviar
1-cup corn (fresh off the cob or frozen and thawed) 1 15 ounce can black beans, rinsed and drained 2 firm-ripe avocados, finely chopped 1 large tomato, seeded and diced 1 bunch scallions, thinly sliced 1 bunch cilantro, chopped 1 jalapeno pepper, minced (optional) 1 red bell pepper, diced ¼ olive oil ¼ cup red wine vinegar 1 garlic clove, minced ¾ teaspoon salt ½ teaspoon pepper 1-teaspoon cumin Mix everything all together in a large bowl and serve with tortilla chips. Chickpea and Cucumber Salad with Parsley, Lemon and Sun-Dried Tomatoes
¼ cup olive oil 1 T. ground cumin ¼ tsp. dried crushed red pepper 2 15.5 oz cans garbanzo beans (chickpeas), rinsed and drained 2 cucumbers, peeled, seeded, chopped ½ cup fresh parsley 1/3 cup thinly sliced drained oil-packed sun-dried tomatoes ¼ cup fresh lemon juice 1 garlic clove, minced ¼ tsp. dried crushed red pepper 4 oz. feta cheese, crumbled Combine oil, cumin, and red pepper flakes in a heavy small saucepan. Cook over medium heat 3-5 minutes to blend flavors, stirring occasionally. Do not boil! Cool completely. Combine remaining ingredients in large bowl. Add cumin oil and toss to blend. Season salad to taste with salt and pepper and top with crumbled feta. Cover and refrigerate. Bring to room temperature before serving. Makes 4-6 servings. Recipe from epicurious.com _Spicy Cabbage Slaw with Lime
1 small green cabbage, cored and finely shredded 1 small red onion, thinly sliced 1 jalapeno pepper, thinly sliced ½ bunch fresh cilantro, minced Juice of two limes ¼ cup olive oil Salt and freshly ground black pepper, to taste Toss together. This salad may be eaten right away but is even better if refrigerated overnight to allow the dressing to absorb into the vegetables. This is a favorite of Dr. Wray’s! Cabbage is an excellent source of vitamins, especially Vitamin C, dietary fiber, folic acid, potassium and antioxidant phytochemicals. Red Cabbage Salad
½ cup olive oil 2/3 cup red wine vinegar 1 tablespoon sugar (Sucanat or Rapadura work well) 1 teaspoon salt ¼ teaspoon ground black pepper 1 head red cabbage, cored and finely shredded In a small bowl, mix the olive oil, red wine vinegar, sugar, salt and pepper. Place the shredded cabbage in a large glass bowl and pour the dressing over the cabbage. Mix well. Cover and refrigerate at 8 hours, or overnight, stirring occasionally. Drain before serving. This is a summer favorite of Rebecca’s! I adjust the amount of dressing depending on the size of the red cabbage. It’s a colorful, crisp, healthy dish to bring to a picnic or barbeque! Notes: Cabbage is an excellent source of vitamins, especially Vitamin C, dietary fiber, folic acid, potassium and antioxidant phytochemicals. Red cabbage is rich in antioxidants from anthocyanin, which is responsible for its deep red color. Autumn Salad with Red Wine Vinaigrette
Dressing: 2 tbsp extra virgin olive oil 2 tbsp organic red wine vinegar ½ tsp sugar ½ tsp minced garlic ¼ tsp paprika ¼ tsp dry mustard 1/8 tsp salt 1 pinch dried basil 1 pinch cayenne Salad: 5 cups mixed salad greens 4 cups romaine lettuce 2 ½ cups Asian pears, cubed (about 1 large) 2 cups Granny Smith apples, cubed (about 1 large) ½ cup red onion, thinly sliced ¼ cup goat cheese, crumbled Combine the first 9 ingredients in a bowl, stirring with a whisk. Combine the salad greens, romaine lettuce, pear, apple, and red onion in a large bowl. Drizzle with the vinaigrette, and toss well to coat. Sprinkle with the crumbled goat cheese. Serve immediately. You can use any mixture of greens you’d like – arugula, spinach, and other lettuces all work well. Don’t dress the salad until ready to serve. You may want to adjust the amount of greens and fruit you use depending on the number of people you are serving. Any extra dressing will store well in a glass jar in the refrigerator. Recipe from www.yummly.com Asian Chicken Salad
Serves 8 2 tablespoons rice wine vinegar 2 tablespoons fresh lime juice 2 tablespoons soy sauce ¼ teaspoons sea salt 1/8 teaspoon freshly ground black pepper 1 teaspoon honey 2 teaspoons grated fresh ginger 2 tablespoons toasted sesame oil 2 tablespoons olive oil 2 cups shredded cooked chicken 3 cups shredded Napa cabbage (red cabbage works too!) 1 cup grated carrots (about 2 medium carrots) ½ large red pepper, julienned 3 scallions, sliced 1 cup cilantro leaves Toasted sesame seeds, for garnish Boston or Romaine lettuce leaves, for serving Whisk together the vinegar, lime juice, soy sauce, salt, pepper, honey and ginger. Whisk in the toasted sesame and olive oils. Combine with the chicken and vegetables. Chill in refrigerator until ready to serve. Just before serving, sprinkle with sesame seeds. Serve with lettuce leaves for wrapping. Recipe from more.com, July/August 2011. Alkalarian Coleslaw
½ head green cabbage, shredded 2 medium carrots, shredded ½ small red onion, sliced thinly into strips ½ cup chopped Italian parsley Dressing: 1-cup coconut milk 1 tsp. arrowroot powder to thicken (if needed) ½ teaspoon sea salt ¼ teaspoon celery seed Dash of cayenne pepper 2 tablespoons fresh lime juice Place the first four ingredients into a bowl and toss. Blend coconut milk and arrowroot. Add seasonings and lime juice. Blend. Pour over cabbage mixture. Toss and enjoy. Optional: Add a little stevia if you want the slaw a bit sweeter. Also, chilling this recipe and letting it sit makes the flavors blend even better. Notes: You can make fresh coconut milk by blending the coconut water and meat of a Thai coconut in a blender. However, good quality canned coconut milk is just fine! What does Alkalarian mean? Alkalarian diets substitute acidic food options such as high-fat dairy products, fatty meats and refined grains for simple carbohydrates, and high-fiber fruits and vegetables. Alkaline diet foods provide the body with an array of nutrients. The Alkalarian diet regulates food intake using a chemical pH formula, which calculates the concentrations of hydrogen ions in urine after food has been metabolized, with alkaline foods creating an alkaline ash. A major premise of the diet is that foods high in acid are responsible for allergies, fatigue and other health problems. Recipe from The pH Miracle for Weight Loss: Balance Your Body Chemistry, Achieve Your Ideal Weight by Robert O. Young, PhD and Shelley Redford Young. Shelia Mack contributed the recipe. |
Authors:
Dr. Julia Wray
Doctor of Chiropractic Rebecca Haines
Certified Holistic Health Coach Browse by Category
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