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Spicy Burrito Salad: 4 ingredients, 4 minutes, CARE balanced

Spicy Burrito Salad: 4 ingredients, 4 minutes, CARE balanced

Proof that nutrient-rich, whole foods-based, balanced meals don’t need to be fancy! Here I use a Red’s Burrito and balance it with a generous cup of Power Greens, an extra serving of left-over roasted chicken breast (adjust according to the right amounts of you), and use low-sugar salsa as my dressing. That’s it! This meal provides all your macronutrients, 8 grams of fiber and a host of phytonutrients, vitamins, and minerals.

Food as Medicine: The Hottest Take on Toast

Food as Medicine: The Hottest Take on Toast

Media is flooded with the ever entertaining “What’s Hot/What’s Not” lists. This recipe reminds me of them. Though I am a HUGE fan of avocados, when it comes to ‘purposeful, tool-providing’ meals this CARE Liver & Immune Support Pesto Toast is HOT and Avocado Toast is “still good but NOT as much going on than this toast”… truly, DO still eat avocados, even add a slice to this toast if you need more fat servings, just upgrade and prioritize the pesto! ;)

Food as Medicine: Liver & Immune Support Pesto

Food as Medicine: Liver & Immune Support Pesto

Enjoy 1 tablespoon, 2 times per day, for 3-4 days, when under heavier stress or fatigue. For therapeutic benefits throughout the year, enjoy regularly on your weekly meal plans. This pesto is excellent on eggs, stirred into soup, on top of whole grains, tossed with veggies, or simply spread on one piece of sprouted bread.

Full system support: And although I named this recipe ‘liver and immune support pesto’, as you can see from the purpose of each ingredient detailed below in the notes section, this pesto supports your whole system.

CARE Recipe: Asparagus and Cucumber Salad with Jicama (Prebiotic-fiber rich side salad)

CARE Recipe: Asparagus and Cucumber Salad with Jicama (Prebiotic-fiber rich side salad)

This salad tastes so incredibly fresh, and it will surprise you at how fast it is to make. It’s perfect to have ready to go for when you walk in the door and want to start nibbling. Full of volume, fiber, and nutrients – you won’t have to feel guilty for enjoying this (vs. chips). Adapted from Martha Stewart’s Everyday Food (April 2009)

CARE Recipe: Tomato Cucumber Tabouli (Incredible fresh side to pair with grain and grilled protein)

CARE Recipe: Tomato Cucumber Tabouli (Incredible fresh side to pair with grain and grilled protein)

This recipe is a simple variation of the Cauliflower Quinoa Tabouli recipe. I love four things about both these recipes: 1) remarkable amounts of nutrition and therapeutic properties, 2) the freshness, 3) the burst of flavors in every bite from mincing the veggies, and 4) that it’s a great failproof template to mix and match veggies and acids (like lemon juice and vinegar) to create endless varieties (which leads to #1 being on your plate more often!).

CARE Snack: Vegan Coconut Berry Popsicles (3 per snack serving!)

CARE Snack: Vegan Coconut Berry Popsicles (3 per snack serving!)

It’s summer. It’s hot. Anything cold sounds great. Anything sweet and cold sounds even better! So how about making popsicles that are loaded with antioxidants and fiber (and greens!), balanced to keep you satiated, and encourages you to eat more than one! Perfect for a long day in the yard or movie night instead instead of mindlessly snacking on candy! (This recipes is a simple take on the CARE Coconut Berry Smoothie.)

CARE Snack: Fresh Peaches and Pistachios

CARE Snack: Fresh Peaches and Pistachios

So simple, yet so perfect. Savor this snack in a place that allows you to see, feel, and smell summer. Pistachios are high in lutein needed for eye health (it’s what gives them their green color). Lutein is important when we are exposed to higher rates of oxidation in eye cells from exposure to the sun. Peaches are rich in the antioxidant beta-carotene (the orange coloring) and pectin, a prebiotic fiber (food for our good gut bacteria). So simple, yet so perfect.

CARE Recipe: “Not-your-average” Egg Salad with Cherries

CARE Recipe: “Not-your-average” Egg Salad with Cherries

The surprise in this version of egg salad is that it is actually a source of calcium, iron, and bioactive compounds called monoterpenes and flavonoids. And maybe most surprising is that these come from the…dill! In addition to the nutrients already mentioned, dill’s anti-bacterial and cancer preventing properties are also being studied. To increase monounsaturated fat and reduce saturated fat, you could substitute the egg yolks (source of saturated fat) for diced avocado (rich monounsaturated fat source).

CARE Recipe: Creamy Cauliflower and Broccoli Salad (Great Brassica Side with Grilled Protein)

CARE Recipe: Creamy Cauliflower and Broccoli Salad (Great Brassica Side with Grilled Protein)

This salad is packed with cancer-protective brassica vegetables (also known as cruciferous vegetables). Brassica veggies, when eaten alongside grilled animal proteins, help provide some protection to cells against cancer-causing Heterocyclic Amines (HCA) (HCAs should still be minimized or avoided when possible). HCAs form when meats and animal proteins are heated at high temps that result in browning and charring (the “desired” crispiness of grilling).