Teaching You How to Use Lifestyle as Medicine
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)
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!).
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).
We know spring is near when markets start stocking bundles of young, tender asparagus. Thin stalks cook faster, and are sweeter, milder, and don’t require peeling or trimming like thick stalks do. A simple rinse under cold water is all the prep they need. Some thin stalks will have woodier, tougher bottom ends that can be snapped off just like you’d do with thicker stalks, if preferred.
Jane shared on the CARE forum how delicious and easy this cod stew was from the Washington Post. She says “If you like fish, it makes a quick, flavorful light meal. I think this would be good with shrimp or salmon too.” So I tested it myself. I love the versatility of soups for packing in produce, herbs, and other fiber-rich nutrition stars. This soup also adds fish as a source of anti-inflammatory omega-3 fats.
Depending on the brand, 1/2 cup of store-bought full-fat alfredo sauce can contain up to 40 grams of fat and 1800mg of sodium! With a little creativity, though, we can find alternatives for decadent choices like alfredo sauce that are better for us and leave us feeling energized, not laden. White bean sauce is tasty, a source of protein and fiber, and just as worthy of a simple weeknight dinner. Try it with fettuccine and sweet peas, broccoli, and zucchini, or simply spooned over a plate of steamed vegetables (frozen work great).
This soup exemplifies nutrient density – all the way down the ingredient list to cilantro. Cilantro and the dried seeds it produces (coriander) are being studied for their potential to regulate insulin secretion, lower cholesterol, and reduce inflammation.
From Abbey: “This is one of my favorite salads I’ve created because of the zucchini. Most Greek-inspired salads call for cucumber. But one time, I replaced the cucumber with zucchini and it was a big hit with my family. Why? Because I had made it the night before and it wasn’t soggy the next day like it can get with cucumbers!”
This bright green pesto is packed with flavor and nutrients. Nutrients like lutein and vitamin A, especially important for eye health. Use to dress extra lean protein (like fish or super firm tofu), spread on a sandwich, or add to any combination of cooked grains/roots and leafy and tender vegetables for a fast and delicious salad.
Shishito peppers, until recently, were hard to find in markets. However, today they can be found in most grocery stores including recent sightings at Costco.