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Strawberry Spinach Salad

June 15, 2012

This is one of my favorite summer dishes. A bright, seasonal salad that is super simple to throw together and really refreshing. I wanted to take advantage of the beautiful spring produce which is now appearing in abundance at the grocery store and farmers’ market.

With strawberry season in full swing we’ve been gorging ourselves daily on the sweet, juicy berries and can’t quite get enough of them. Not only are they summery and delicious, they’re a bona fide superfood, too. Nutrient-rich and packed with antioxidants (like vitamin C), strawberries offer a wide range of health benefits, some of which may surprise you. For starters, strawberries are rich in fiber. Fiber enables digestion to work properly, which is essential for proper immune function. Strawberries are chockfull of antioxidants and other essential nutrients that can flavorfully help you reduce your risk of cancer, heart disease, inflammatory diseases, and birth defects as well as mouthwateringly manage your weight.

Spinach is one of the most nutrient-dense foods in existence. Spinach contains an impressive range of active substances which are indispensable to the body. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is an excellent source of more than 20 different nutrients, including dietary fiber, calcium and protein. This dark green leaf will protect your brain function from premature aging, promote cardiovascular health and neutralize free radicals in the body. A good rule of thumb: the darker the leaf, the better.

Now lets get back to this salad! This recipe may be perfect timing for the weekend. If you can get yourself to a strawberry patch or a local market for some summer berries, you can whip up this simple, refreshing salad.

Strawberry Spinach Salad with Orange Poppy Seed Dressing

Serves 1

Ingredients:

large bunch of fresh baby spinach
fresh strawberries
pecans, walnuts, almonds, or other nuts or seeds (optional)

Dressing:

2 Tbsp. olive oil
1 tsp. lemon juice
light drizzle of agave nectar or other liquid sweetener
hint of orange zest
1 Tbsp. orange juice
1 tsp. poppy seeds
pinch of sea salt

Directions:

In a bowl combine all ingredients for the dressing. Mix well.
Toss the washed and dried salad greens, and plate. Top with fresh strawberries, nuts, and any other add-ons. Drizzle a generous amount of dressing over salad. Serve.

What are some of your favorite things to eat in the summer? Please share them below! Hope you have a fun and exciting weekend. If you have lots of sun where you live, send a little this way as ours is hiding and we could always use a little more.

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Raw Hummus

May 18, 2012

Hummus is much adored in the food community, and with good reason: it’s creamy, delicious, versatile, and high in protein and fiber. Raw hummus may sound like more effort than your usual cooked hummus, but in fact, the raw version is simple to make. Raw hummus is easily transportable and is a great dip for fresh veggies such as carrots. It also goes nicely with falafel, pitta pockets and wraps. It is my ideal snack for picnics.

Chickpeas belong to a food group called legumes – the French for vegetables – which also includes lentils, beans, peas and peanuts. When sprouted, the nutritional value of legumes increase dramatically. Sprouted chickpeas are rich in protein, heart-healthy potassium, B vitamins, calcium, enzymes and isoflavones. Isoflavones are calcium’s ally, which are particularly important for vegans. Sprouted chickpeas are also a great source of fiber with 12.5g per cup.

Raw Hummus

Ingredients:

1 cup sprouted chickpeas
5-6 Tbsp. lemon juice
4 Tbsp. tahini
2-3 Tbsp. cumin powder
2 Tbsp. extra virgin olive oil
3 cloves garlic, crushed
pinch of sea salt
½ cup filtered water

Directions:

Simply sprout your dried chickpeas by soaking them in water overnight (about 12 hours.) Drain them the following morning. Continue to rinse and drain them at least twice a day for the next 2 days. As soon as the tail of the sprout is a few centimeters in length, they are ready. Then you can whiz up this gem of a recipe.
Blend everything in your food processor (or high speed blender) for a few minutes until smooth. Add more filtered water to help move it around if necessary.

Enjoy!

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Carrot Ginger Soup

May 2, 2012

Carrots and a hint of fresh ginger are blended to create this simple yet tasty soup. Perfect for lunch or dinner. This soup is a celebration of freshness – in the body and in the season. Using the beautiful local produce that I purchased from the farmers’ market, I was feeling inspired to create something that tastes clean and bright, especially after all of the rain and cold temperatures we’ve been experiencing in Ireland.

This soup is simple and healthful in so many ways. First and foremost carrots are one of the best dietary sources of beta-carotene. An antioxidant nutrient, beta-carotene boosts the immune system, protect cells from the damaging effects of free radicals, helps your reproductive system function properly and provides a source of vitamin A.

Carrots stimulate the production of immune cells that protect the body from all types of infection; guard against cardiovascular disease; reduce inflammation, and slow the aging process. They are especially important in building healthy skin, tissue and even teeth! And the rumors are true: carrots improve eyesight. Research has also established that eating a beta-carotene-rich food at least once a day significantly reduces the risk of macular degeneration.

Ginger root has been used as a natural remedy for many ailments for centuries. Now, science is catching up and researchers around the world are finding that ginger works wonders in the treatment of everything from cancer to migraines. Ginger is most commonly known for its effectiveness as a digestive aid. By increasing the production of digestive fluids and saliva, ginger helps relieve indigestion, gas pains and stomach cramping. Ginger root is also used to treat nausea related to both motion sickness and morning sickness. Ginger’s anti-inflammatory properties help relieve pain and reduce inflammation associated with arthritis, rheumatism and muscle spasms. Ginger’s therapeutic properties effectively stimulate circulation of the blood, removing toxins from the body, cleansing kidneys and nourishing the skin.

Freshly grated ginger gives this sweet carrot puree a little added heat and flavor. For some crunch, add a garnish of toasted pumpkin or sunflower seeds.

Carrot Ginger Soup

Serves 4

Ingredients:

4 cups low-sodium vegetable broth, divided
1 yellow onion, chopped
3 cloves garlic, finely chopped
2 tsp. freshly grated ginger
1 pound carrots, coarsely chopped
1 medium potato, peeled and cut into 1-inch chunks
Sunflower seeds (optional)

Directions:

Heat 1/2 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally.
Stir in ginger, carrots, potato and remaining broth and heat to a boil. Reduce to a simmer, cover and cook 25 minutes or until vegetables are tender.
In batches, carefully puree in a blender. Add water or broth if needed to thin to desired consistency. Reheat soup if necessary. Garnish with sunflower seeds, if so desired.

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Spinach Basil Pesto

April 23, 2012

The wonderful scent and flavor of basil makes it one of the most popular garden herbs. Basil brings flavor to a variety of dishes with its very unique, sweet pungency. It is a complementary herb in many dishes, including salads, soups and pasta.

Once believed to possess magical powers, basil was considered by ancient peoples to be an elixir of love and a charm. Others, such as the Romans, recognized its healing properties and used it to aid digestion and counteract poisons. Indeed, this popular herb has a long history of medicinal use. In past centuries, the plant was accorded wide respect for its healing potential and was used to purify the mind, open the heart and even cure malaria. Today, herbalists recommend basil as an antispasmodic. It is therefore often used to treat intestinal problems, motion sickness and nausea. It also relaxes bronchial spasms and is thus helpful for treating various respiratory illnesses. Medicinally, basil is considered a mild antidepressant, thought to be emotionally uplifting.

The natural antioxidants found in basil can protect the body against damage from free radicals, thereby preventing cellular aging, common skin ailments, and even most forms of cancer. Antioxidants are an important part of maintaining a healthy diet and lifestyle, and basil may be a safe and effective source of these potent, life-giving compounds.

What’s more, even a tentative gardener (like me!) can grow this versatile herb.

Spinach Basil Pesto

Ingredients:

1 cup fresh basil
1 1/2 cups spinach
1/2 cup walnuts or pine nuts
3 cloves garlic
drizzle of olive oil
1/4 cup nutritional yeast (optional)
pinch of sea salt
pinch black pepper

Directions:
1. Wash the spinach and fresh basil well by submerging them in a large bowl of water and swishing them around.
2. Put all ingredients except olive oil in a food processor and pulse until well combined. With the machine running, drizzle in the olive oil until a desired consistency is reached. If you like your pesto a little smoother and creamier, add more oil. Taste to adjust seasoning. *Note – if you’re like me and don’t own a food processor, no problem. Just chop all the ingredients by hand and mix everything together.
3. Serve. Can be stored in the fridge for up to a week (but remember that it will lose its nutritional potency with every passing day)

This spinach basil pesto makes a good addition to anything that needs a flavor boost. It is delicious on whole wheat pasta, spread onto toast with a little avocado perhaps, as a salad dressing, or as a dip for veggies. The possibilities for something so mouth-watering are endless!

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