SaladsforWeightLossSixthEdition
ByDonOrwellhttp://SuperfoodsToday.com
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TableofContentsSaladsforWeightLossIntroduction
SuperfoodsSaladsSaladDressingsItalianDressingYogurtDressing
SaladsLargeFiberLoadedSaladwithItalianDressingArugula,Quinoa,Pomegranate&SpinachSaladBuckwheat,Lettuce&TomatoSaladLargeFiberLoadedSaladwithYogurtDressingChicken,Spinach,Blueberries&AvocadoSaladLargeFiberLoadedSaladasamealonitsown–only258caloriesperservingEggplant,Beans&BeetsSaladGreekSaladStrawberrySpinachSaladFarmersCheese,Lettuce,Strawberries&NutsSaladTunaBeanSaladFigs,Arugula,Walnut&CheeseSaladQuinoa&GreenPeasSaladGrapefruit,Spinach,Quinoa&AvocadoSaladCauliflower&EggsSaladGrilledShrimp,Watermelon,Tomato&SpinachSaladQuinoa&AlmondSuperfoodsTabbouleh
Kale,Avocado,Almond&PomegranateSaladQuinoa,GreenPeas,Asparagus&RadishSaladGreekCucumberSaladCucumber,Cilantro,QuinoaTabboulehAlmond,Quinoa,RedPeppers&ArugulaSaladAsparagus,Quinoa&RedPeppersSaladChickpeas,Quinoa,Cucumber&TomatoSaladQuinoa,Spinach,Blueberries&StrawberriesSaladMediterraneanSaladQuinoa,BlackBeans&TomatoSaladPomegranateAvocadosaladChicken,Quinoa&BeetSaladSuperfoodsSaladZucchini,Eggplant,Quinoa&GreenBeansSaladRoastedBeetSaladKidneyBeans,RedCabbage,Pomegranate&LettuceSaladAppleColeslawChickpeas,Quinoa,Radish&CucumberSaladSteak,Broccoli&MushroomsSaladArugula,Quinoa,RedPeppers&AlmondsSaladChickenandLargeFiberLoadedSaladwithItalianDressingQuinoa,Lettuce&GrapefruitSaladGrilledSalmon,GreenBeans&GrilledVeggiesSaladTomato,Quinoa,Spinach&CheeseSaladHerbCrustedSalmon,Lettuce&TomatoSaladOrange,Quinoa&CheeseSaladGrilledBeefPatty,GreenPeppers&SproutsSaladPumpkin,Quinoa,Cheese&ArugulaSaladGrilledPork,Asparagus&TomatoSalad
Pear,Quinoa,Spinach&GrapesSaladGrilledChicken,Tomato&SpinachSaladAsparagus,Quinoa&CarrotSaladGrilledTuna,Tomato&SpinachSaladTomato,Quinoa,GreenOnions&CucumberSaladTuna,Quinoa,Beans&RedPeppersSaladChicken,Grapefruit&LettuceSaladZucchini,Quinoa,RedPeppers&EggplantSaladSteak,Arugula,GrapeSeeds&TomatoSaladPork,RedQuinoa,Carrot&PumpkinSaladChicken,RoastedVeggies&ArugulaSaladBroccoli,Quinoa,Shrimps&ScallopsSaladShrimp,Figs,Lettuce&OrangeSaladFalafel&ArugulaSaladSpinach,Quinoa,RedCabbage&YellowPeppersSaladChicken,Tomato,Spinach&CucumberSaladTuna,Tomato,Arugula&EggsSaladTuna,Quinoa,Parsley&CucumberSaladAvocado,OrangeTomato,ArugulaSaladPork,Arugula&TomatoSaladCarrot,Quinoa,Tomato&SpinachSaladinaJarTomato,Cucumber,Corn&LettuceSaladinaJarChickpeas,Onion,Tomato&ParsleySaladinaJarArugula,Carrot,Corn&SpinachSaladinaJarMediterraneanSaladinaJarShrimp,Cucumber&ArugulaSaladinaJarTomato,Cucumber,Pumpkin&DandelionJarSaladCarrot,Peppers,Cucumber&CabbageSaladinaJarTomato,Cucumber,Carrot&ParsleySaladinaJar
Watercress,Cabbage&CarrotSaladinaJarApple,Spinach&EggsSaladArtichoke,Arugula&LambSaladBeets,Tomato,Walnuts&ArugulaSaladCelery,Avocado,Olives&LettuceSaladChicken,Apples,Spinach&StrawberriesSaladChicken,Arugula,Avocado&PeachSaladCranberry,Broccoli,Chicken&LettuceSaladTuna,Tomato,Eggs&LettuceSaladEndiveEscarole,Avocado,Orange&GrapefruitSaladMushrooms,Lettuce,YellowPepper&TomatoSaladMelon,Avocado&ArugulaSaladPumpkin,Lettuce,Walnut&CranberriesSaladBeetGreens,Carrots,Beet&CherryTomatoesSaladEgg,Cucumbers,RedRadish&YogurtSaladEggs,GreenPeas,Spinach&GreenBeansSaladChicken,Grapefruit,DriedPlums&DillSaladChicken,Blueberries,Ricotta&StrawberriesSaladCarrot&SummerSquashSpiralizerRibbonsSaladLentils,Pumpkin,Spinach&CarrotsWarmSaladSpiralizerZucchiniRibbons,FetaCheese&ArugulaSaladGrapefruit,Persimmon,Arugula&PomegranateSaladSpiralizerRadish&ChineseCabbageSaladGrilledSalmon&SpinachSaladGrilledSalmon,Asparagus&ArugulaSaladSmokedSalmon,Avocado,Lettuce&AppleSaladKale,GrilledShrimp&EggsSaladGrilledSalmon,RedPeppers&RedOnionsSaladShrimp,Tomatoes,Endive&RedPeppersSalad
GrilledSalmon,Capers&ArugulaSaladShrimp,Mussels,Lettuce&AvocadoSaladGrilledSalmon&RomaineLettuceSaladShrimp,Tomatoes,RedOnions&ParsleySaladGrilledSalmon,Zucchini&BrownRiceSaladGrilledShrimp,Zucchini,RedLettuce&TomatoSaladGrilledSalmon,Mushrooms,Tomato&MintSaladAvocado,Almond,Lettuce&TomatoSaladCalamari(Squid),Rocket&LemonSaladGrilledPestoSalmonNicoiseSaladKale,Almond&AvocadoSaladLettuce,Blueberry,Tomato&AvocadoSaladBloodOrange,Avocado,Pomegranate&DillSaladKiwi,Scallops,Tomatoes,RedOnions&AvocadoSaladShrimp,Avocado,Lettuce&AsparagusSaladSmokedSalmon,PoachedEggs&RadishSaladBlackberry,Asparagus,Tomatoes&AvocadoSaladTuna,Peach,Tomato,BabySpinach&AvocadoSalad
GreenSmoothiesKaleKiwiSmoothieZucchiniApplesSmoothieDandelionSmoothieFennelHoneydewSmoothieBroccoliAppleSmoothieSaladSmoothieAvocadoKaleSmoothieWatercressSmoothieBeetGreensSmoothieBroccoliLeeksCucumbersmoothie
CacaoSpinachSmoothieFlaxAlmondButterSmoothieAppleKaleSmoothieIcebergPeachSmoothie3ColorsRainbowSmoothie
BonusChapter–SuperfoodsCondimentsBasilPestoCilantroPestoSundriedTomatoPesto
BonusChapter–SuperfoodsAppetizersDeviledEggsHummusGuacamoleBabaGhanoushEspinacaselaCatalanaTapenadeRedPepperDipRoastedGarlicEggplantandYogurtCaponata
BonusChapter-SidedishesGreenSuperfoodsRiceRoastedcurriedcauliflowerRoastedcauliflowerwithTahinisauceBakedSweetPotatoesAsparaguswithmushroomsandhazelnutsChardandCashewSautéCauliflowerricesidedish
OtherBooksfromthisAuthor
IntroductionHello,MynameisDonOrwellandmyblogSuperfoodsToday.comisdedicatedtoSuperfoodslifestyle.YoucanreadeverythingaboutSuperfoodsDiet,thewayIlostweightandSuperfoodslifestyleinmyfreebookonAmazon:http://superfoodstoday.com/AmazonFree
SuperfoodsSalads
Allergylabels:SF–SoyFree,GF–GlutenFree,DF–DairyFree,EF–EggFree,V-Vegan,NF–NutFree
SaladDressingsItalianDressingServes1-Allergies:SF,GF,DF,EF,V,NF
•1tsp.oliveoil•lemon•mincedgarlic•salt
YogurtDressingServes1-Allergies:SF,GF,EF,NF
•halfacupofplainlow-fatGreekyogurtorlow-fatbuttermilk•oliveoil•mincedgarlic•salt•lemonOccasionallyIwouldaddatsp.ofmustardorsomeherbslikebasil,oregano,marjoram,chives,thyme,parsley,dillormint.Ifyoulikespicyhotfood,addsomecayenneinthedressing.Itwillspeedupyourmetabolismandhaveinterestinghotspicyeffectincoldyogurtorbuttermilk.
SaladsLargeFiberLoadedSaladwithItalianDressingServes1-Allergies:SF,GF,EF,NF,DF,V
•1cupofspinach•1cupofshreddedcabbage,sauerkrautorlettuce.Cabbagehasmoresubstance.•ItalianorYogurtdressing•Cayennepepper(optional)•Fewsprigsofcilantro(optional)
•2spring(green)onions(optional)
Arugula,Quinoa,Pomegranate&SpinachSaladServes2
Ingredients-Allergies:SF,GF,EF,NF•1cupspinach•1/2cuppomegranateseeds•1/2cupoflowfatfetacheese•1cupcookedquinoamixedwith1tbsp.chiaseeds•1tsp.freshmint,mincedDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1clovesgarlic,mincedInstructions:Mixallingredients.
Buckwheat,Lettuce&TomatoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,V,NF•1cuplettuce•1/2cupcorn•1/2cupofmincedtomato•1cupcookedbuckwheat•1tsp.freshbasil,mincedDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•apinchoforeganoInstructions:Mixallingredients.
LargeFiberLoadedSaladwithYogurtDressingServes1-Allergies:SF,GF,EF,NF
•1cupofspinach•1cupofshreddedcabbageorlettuce.Cabbagehasmoresubstance.•ItalianorYogurtdressing•Cayennepepper(optional)•Fewsprigsofcilantro(optional)•2spring(green)onions(optional)
Chicken,Spinach,Blueberries&AvocadoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupcubedgrilledchicken•1/2cupstrawberries•1/2cupblueberries•1cupspinach•1/2avocadoDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
LargeFiberLoadedSaladasamealonitsown–only258caloriesperservingServes1-Allergies:SF,GF,EF,NF
ThisiswhatIeateverysecondeveningandIcan’tgetenoughofit!!!ThisistherealsecrettoloseweightwhilehavingfullstomachwithgradeAingredients!!
•1cupofspinach•1cupofshreddedcabbage•Yogurtdressing•Cayennepepper(optional)•Fewsprigsofcilantro(optional)•2spring(green)onions•5oz.low-fatfarmerscheesePouryogurtdressingintothesaladbowl.Addfarmers’cheeseandmixthoroughly.Cutspringonionsinsmallpiecesandaddtothecheesemixtureandmix.Addspinachandcabbageandmixthoroughly.Addspices(optional).
Eggplant,Beans&BeetsSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,V,NF•1cupcubedgrilledeggplant•1/2cuproastedbeet•1cupcookedbeans•1tsp.freshbasil,mincedDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•apinchofthymeandsesameseedsInstructions:Mixallingredients.
GreekSaladServes4-Allergies:SF,GF,EF,NF
•1headiceberglettuce•1headromainelettuce•1lb.plumptomatoes•6oz.Greekorblackolives,sliced•4oz.slicedradishes•4oz.low-fatfetaorgoatcheese•2oz.anchovies(optional)Dressing:•3oz.oliveoil•3oz.freshlemonjuice•1tsp.driedoregano•1tsp.blackpepper•1tsp.salt•4clovesgarlic,mincedWashandcutlettuceintopieces.Slicetomatoesinquarters.Combineolives,lettuce,tomatoes,andradishesinlargebowl.Mixdressingingredientstogetherandtosswithvegetables.Pouroutintoashallowservingbowl.Crumblefeta/goatcheeseoverall,andarrangeanchovyfilletsontop(ifdesired).
StrawberrySpinachSaladServes4-6
Ingredients-Allergies:SF,GF,DF,EF,V•2tbsp.blacksesameseeds•1tbsp.poppyseeds•1/2cupoliveoil•1/4cuplemonjuice•1/4tsp.paprika•1bagfreshspinach-chopped,washedanddried•1quartstrawberries,sliced•1/4cuptoastedsliveredalmondsInstructionsWhisktogetherthesesameseeds,oliveoil,poppyseeds,paprika,lemonjuiceandonion.Refrigerate.Inalargebowl,combinethespinach,strawberriesandalmonds.Pourdressingoversalad.Tossandrefrigerate15minutesbeforeserving.
FarmersCheese,Lettuce,Strawberries&NutsSaladServes2
Ingredients-Allergies:SF,GF,EF•1cuplettuce•1/2cupstrawberries•2tbsp.walnuts•1/2cupfarmerscheese•1/2cupgrapefruit
Dressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
TunaBeanSaladServes1-Allergies:SF,GF,DF,EF,NF
Ingredients•1cantunainwater,drained•1/3cupfourbeanmix(orjustwhiteorredbeans),drained,rinsed•1tomato,deseeded,chopped
•1largecelerystick,trimmed,finelychopped•1/2smallonion,halved,thinlysliced•1/2cupflat-leafparsleyleaves,chopped•1/2lemon,rindfinelygrated,juiced•1garlicclove,crushed&1tbsp.extra-virginoliveoilMixallingredientsandserve.
Figs,Arugula,Walnut&CheeseSaladServes2
Ingredients-Allergies:SF,GF,EF•1cupquarteredfigs•1/2cupwalnuts•1/2cupcheese•1cuparugulaDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•apinchoforeganoInstructions:Mixallingredients.
Quinoa&GreenPeasSaladServes:6Ingredients-Allergies:SF,GF,EFForthesalad•2cupscookedquinoa•2-3cupsfrozengreenpeas•1/2cuplow-fatfetacheese•6oz.pork,cubed•1/2cupfreshlychoppedbasilandcilantro•1/2cupalmonds,pulsedinafoodprocessoruntilcrushedForthedressing•1/3cuplemonjuice(1-2largejuicylemons)•1/3cupoliveoil•1/4tsp.salt(moretotaste)•afewteaspoonsrawhoney,totaste
InstructionsBringapotofwatertoboilandthenturnofftheheat.Addthepeasandcoveruntilbrightgreen.Inthemeantime,brownporkinaskillet.Tossthequinoawiththepork,peas,feta,herbs,andalmonds.Pureeallthedressingingredientsinthefoodprocessor.Tossthedressingwiththesaladingredients.Seasongenerouslywithsaltandpepper.Servetossedwithfreshbabyspinach.
Grapefruit,Spinach,Quinoa&AvocadoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,V,NF•1cupredgrapefruit•1/2cupcookedquinoa•1cupspinach•1/2avocadoDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•apinchofdriedbasilInstructions:Mixallingredients.
Cauliflower&EggsSaladServes1
Ingredients-Allergies:SF,GF,NF•1cupchoppedCauliflower•2hardboiledeggs-chopped,•2oz.shreddedcheddarcheese,low-fat•1redonion,celery,•1dillpickles,•1tbsp.yellowmustard.Mixallingredients.
GrilledShrimp,Watermelon,Tomato&SpinachSaladServes2
Ingredients-Allergies:SF,GF,EF,NF•1cupgrilledshrimps•1cupchoppedwatermelon•1cuparugula•1/2cupcheeseDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.freshbasilInstructions:Mixallingredients.
Quinoa&AlmondSuperfoodsTabboulehServes2-3
Ingredients-Allergies:SF,GF,EF•2cupscookedquinoa•1bunchmint,leavespicked&1bunchflatleafparsley•1/2smallredonion,finelychopped
•1/4Cuplemonjuice&1/4Cupextravirginoliveoil•1/2Cupwholealmonds&1/2cupchiaorsunflowerseeds•1Cupcherrytomatoes&1Avocadooptional•1CupchoppedKaleorDandelion•Lowfatyogurt,toserve,optionalInstructionsCookquinoaandletitcool.Chopoffanddiscardhalfoftheparsleystalks.Finelychoptheremainingparsleybunch,mintandgreens.Stirherbsinasaladbowlandaddoniontodrainedquinoa.Combinelemonjuiceandoliveoilandseasonwell.Addotheringredients,mixanddresssalad.
Kale,Avocado,Almond&PomegranateSaladServes2
Ingredients-Allergies:SF,GF,EF,V,DF,NF•1cupkale•1/2cuppomegranateseeds•1/2cupchoppedavocado•1/2cupalmonds•1/2cupchoppedorangeDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
Quinoa,GreenPeas,Asparagus&RadishSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,V,NF•1cupcookedquinoa•1/2cupchoppedradish•1/2cupblueberries•1cupgreenpeasmixedwithchiaseeds•1/2cupasparagusDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasaltInstructions:Mixallingredients.
GreekCucumberSaladServes2-3
Ingredients-Allergies:SF,GF,EF,NF•2-3cucumbers,sliced•2teaspoonssalt•3tbsp.lemonjuice•1/4tsp.paprika•1/4tsp.whitepepper•1/2clovegarlic,minced•4freshgreenonions,diced•1cupthickGreekYogurt•1/4tsp.paprikaInstructionsSlicecucumbersthinly,sprinklewithsaltandmix.Setasideforonehour.Mixlemonjuice,water,garlic,paprikaandwhitepepper,andsetaside.Squeezeliquidfromcucumberslicesafewatatime,andplaceslicesinthebowl.Discardliquid.Addlemonjuicemixture,greenonions,andyogurt.Mixandsprinkleadditionalpaprikaordillovertop.Chillfor1-2hours.
Cucumber,Cilantro,QuinoaTabboulehServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoamixedwith1tbsp.sesameseeds•1/2cupchoppedtomatoandgreenpepper•1cupchoppedcucumber•1/2cupchoppedcilantroDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Almond,Quinoa,RedPeppers&ArugulaSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoamixedwith1tbsp.pumpkinseeds•1/2cupchoppedalmonds•1cupchoppedarugula•1/2cupslicedredpeppersDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
Asparagus,Quinoa&RedPeppersSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoamixedwith1tbsp.sunflowerseeds•1cupslicedredpeppers•1cupgrilledasparagus•GarnishwithlimeandparsleyDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Chickpeas,Quinoa,Cucumber&TomatoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoamixedwith1tbsp.sesameseeds•1cupcookedchickpeas•1cupchoppedcucumberandgreenonions•1/2cupchoppedtomatoDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Quinoa,Spinach,Blueberries&StrawberriesSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,V,NF•1cupcookedquinoamixedwith1tbsp.groundflaxseeds•1/2cupstrawberries•1/2cupblueberries•1cupspinach•1/2choppedcarrotDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•apinchofblackcuminseedsInstructions:Mixallingredients.
MediterraneanSaladServes3-4
Ingredients-Allergies:SF,GF,DF,EF,V,NF•1mediumheadromainelettuce,torn•3smalltomatoes,diced•1mediumcucumber,sliced•1smallgreenbellpepper,sliced•1smallonion,cutintorings•6radishes,thinlysliced•1/2cupflatleafparsley,chopped•1/3cupoliveoil•3tbsp.lemonjuice•1garlicclove,minced•Salt&pepper•1tsp.freshmint,mincedInstructions
Combinelettuce,tomatoes,cucumber,pepper,onion,radishes&parsleyinasaladbowl.Whisktogetheroliveoil,lemonjuice,garlic,salt,pepper&mint.Pouroversalad&tosstocoat.
Quinoa,BlackBeans&TomatoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoamixedwithsesameseeds•1/2cuptomato•1cupBlackbeans•1/2tbsp.freshbasilDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
PomegranateAvocadosaladServes1Ingredients-Allergies:SF,GF,DF,EF,V•1cupmixedgreens,spinach,arugula,redleaflettuce•1ripeavocado,cutinto1/2-inchpieces•1/2cuppomegranateseeds•1/4cuppecan•1/4cupblackberries•1/4cupcherrytomatoes•oliveoil,salt,lemonjuiceInstructions
Combinegreens,pecan,cutavocado,tomatoes,pomegranatesandblackberriesinasaladbowl.Whisktogethersalt,oliveoilandlemonjuiceandpouroversalad.
Chicken,Quinoa&BeetSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupcubedgrilledchicken•1/2cupcarrot•1/2cupcookedbeet,chopped•1cupcookedquinoamixedwith1tbsp.groundflaxseeds•1/2cupcornDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
SuperfoodsSaladAllergies:SF,GF
Typicalsuperfoodssaladshouldhave:1partleafygreens-kale,spinach,dandelionandoptionalcilantro1partveggies-carrots,tomato,peppers,beets,broccoli,celery,andsomepungentveggies-shallots,gingerorgarlic1partfruits-pomegranates,avocado,blackberries,blueberries,slicedapple,grapefruit,raspberries,orange1/2partofnuts&seeds-almond,walnuts,chia,flaxmeal,sunflowerseeds,pumpkinseeds1partprotein-low-fatfeta,yogurt,2boiledeggsortuna1partcookedquinoa(optional)Makeyourownmixandusedifferentingredienteverytime
Zucchini,Eggplant,Quinoa&GreenBeansSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoa•1/2cupgreenbeans•1/2cupgrilledeggplant•1cupspinach•1tbsp.freshbasilDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
RoastedBeetSaladServes3-4Instructions-Allergies:SF,GF,DF,EF,V,NFToss4beetscutinhalfinabakingdishwitholiveoil,saltandpepper.Coverandroastat425degreesFuntiltender;letcool,thenrubofftheskins.Tosswithanyjuicesfromthebakingdish,capers,choppedpickles,adashofhotsauce,andchoppedparsleyordill.
KidneyBeans,RedCabbage,Pomegranate&LettuceSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedKidneyBeans•1/2cuplettuce•1/2cupshreddedredcabbage•1cuppomegranateseeds•1tbsp.pumpkinseedsDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
AppleColeslawServes1-2
Ingredients-Allergies:SF,GF,DF,EF,V,NF•1cupchoppedcabbage(variouscolor)•1tartapplechopped•1celery,chopped•1redpepperchopped•5tsp.oliveoil•juiceof1lemon•2Tbsrawhoney(optional)•dashseasaltInstructionsTossthecabbage,apple,celery,andpeppertogetherinalargebowl.Inasmallerbowl,whiskremainingingredients.Drizzleovercoleslawandtosstocoat.
Chickpeas,Quinoa,Radish&CucumberSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoa•1/2cupchoppedcucumber•1/2cupchoppedradish•1cupcookedchickpeasmixedwith1tbsp.chiaseeds•1/2cupslicedleeksDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
Steak,Broccoli&MushroomsSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•2grilledsirloinsteaks•1stirfriedmushrooms•1cupstirfriedbroccoli
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Arugula,Quinoa,RedPeppers&AlmondsSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,V•1cupcookedquinoamixedwith1tbsp.groundchiaseeds•1/2cupchoppedredpeppers•1/2cupchoppedalmonds•1cuparugula
Dressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
ChickenandLargeFiberLoadedSaladwithItalianDressingServes1-Allergies:SF,GF,EF,NF
•6oz.ofChicken(orturkey),skinless,bonelessgrilledorpreparedintheskillet.•LargemixedspinachandlettucesaladwithItalianDressingandhalfatspofmustard.Saladcanbeaslargeasyouwant,butusehalfacupofthedressing.
•SaladwithYogurtDressingwouldhave80caloriesmore(330caloriestotal)
Quinoa,Lettuce&GrapefruitSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoa•1cupchoppedgrapefruit•1/2cupdriedcranberries•1cuplettuce•1/2tsppumpkinseedsDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
GrilledSalmon,GreenBeans&GrilledVeggiesSaladServes2-Allergies:SF,GF,DF,EF,NF
•1cupgrilledveggies•2grilledSalmonsteaks•1cupLettuce•1/2grilledgreenbeansDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasaltInstructions:Mixallingredients.
Tomato,Quinoa,Spinach&CheeseSaladServes2
Ingredients-Allergies:SF,GF,EF,NF•1cupcookedquinoamixedwith1tbsp.sunflowerseeds•1/2cupchoppedtomato•1/2cuplowfatfetacheese•1cupspinach•1/2cupchoppedredpeppersDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
HerbCrustedSalmon,Lettuce&TomatoSaladServes1-Allergies:SF,GF,DF,EF,NF
Rubsometarragon,chivesandparsleyover4oz.salmonandaddsomesaltandpepper.Heatthepanwith1tspofcoconutoiltomediumhighandplacethesalmon,skin-sideupinthepan.Cookuntilgoldenbrownon1side,about4minutes.Turnthefishoverandcookuntilitfeelsfirmtothetouch.Salmonisdonewhenitflakeseasilywithafork.Servewithalemonwedge.
•Mixlettuceandtomatoandseasonwith“ItalianDressing”andsomethymesprinkledontopofit.Saladcanbeaslargeasyouwant,butusetheprescribed
amountofthedressing.
Orange,Quinoa&CheeseSaladServes2
Ingredients-Allergies:SF,GF,EF,NF•1cupcookedquinoamixedwith1tbsp.groundflaxseeds•1/2cupcheese•1cupchoppedorangeDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasaltInstructions:Mixallingredients.
GrilledBeefPatty,GreenPeppers&SproutsSaladServes1-Allergies:SF,GF,EF,NF
•5oz.leangroundbeefpattygrilledorpreparedintheskillet.•LargeslicedgreenpeppersandsproutswithItalianDressing.Saladcanbeaslargeasyouwant,butusehalfacupofadressing.
Pumpkin,Quinoa,Cheese&ArugulaSaladServes2
Ingredients-Allergies:SF,GF,EF,NF•1cupcookedquinoamixedwith1tbsp.chiaseeds•1/2cuplowfatfetacheese•1/2cupchoppedarugula•1cupcookedPumpkin,chopped
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
GrilledPork,Asparagus&TomatoSaladServes1-Allergies:SF,GF,EF,NF
•5oz.ofleanPorkTenderloingrilledorpreparedintheskillet.•LargemixedasparagusandtomatosaladwithItalianSaladcanbeaslargeasyouwant,butusehalfacupofthedressing.
Pear,Quinoa,Spinach&GrapesSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoamixedwith1tbsp.sesameseeds•1/2cupspinach•1/2cupredgrapeseeds•1cupchoppedpear
Dressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
GrilledChicken,Tomato&SpinachSaladServes2Ingredients-Allergies:SF,GF,DF,EF,NF2bonelessskinlesschickenbreastsMarinade1/2cupfishsauce2tomatoes(seededandchopped)1/2cupchoppedonion2tsps.jalapenochilies(minced)2tsps.choppedcilantrofreshRawhoneyLimeDressing:1/4cupmustard1/4cuprawhoney1tbspcoconutoil11/2tbsps.lemonjuice11/2tsps.limejuice3/4lbmixedgreensInstructionsBlendallthemarinadeingredientsinasmallbowlwithahandblender.Coverandchill.Marinatethechickenforatleasttwohoursinthefridge.Grillthechickenforfewminutespersideoruntildone.Servethegreens,tomatoesandpepperstripesinto2largesaladbowls.Servethechickenontopofthesalad.Pourthedressingasideandservewiththesalads.
Asparagus,Quinoa&CarrotSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoamixedwith1tbsp.sunflowerseeds•1/2cupchoppedcarrots•1/2cupchoppedcucumbers•1cupchoppedasparagus•1/2cupslicedgreenonionsDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•2limequartersInstructions:Mixallingredients.
GrilledTuna,Tomato&SpinachSaladServes1-Allergies:SF,GF,DF,EF,NF
•6oz.canofTuna,drained.•Largemixedspinach,greenonionsandtomatosaladwithItalianDressing.Saladcanbeaslargeasyouwant,butuseonlytheprescribedamountofdressing.Youmayusefishsauceinsteadofsalt.
Tomato,Quinoa,GreenOnions&CucumberSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoamixedwith1tbsp.groundflaxseeds•1/2cupchoppedcucumber•1/2cupchoppedtomato•1/2cupslicedgreenonionsDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Tuna,Quinoa,Beans&RedPeppersSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupcookedquinoamixedwith1tbsp.blackcuminseeds•1/2cupchoppedspinach•1/2cupkidneybeans•1cupdrainedtunachunks•1/2cupshreddedcabbage•1/2cupredpeppersstripesDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•decoratewithparsleyInstructions:Mixallingredients.
Chicken,Grapefruit&LettuceSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupslicedgrilledchicken•1/2cuptomatoes•1cuplettuce•1cupchoppedredandyellowgrapefruit
Dressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Zucchini,Quinoa,RedPeppers&EggplantSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoamixedwith1tbsp.sunflowerseeds•1/2cupchoppedgrilledeggplant•1cupgrilledzucchini•1/2cupslicedredpeppersDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
Steak,Arugula,GrapeSeeds&TomatoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupgrilledsteak•1/2cupchoppedtomato•1cuparugula•1/2cupgrapeseedsDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Pork,RedQuinoa,Carrot&PumpkinSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupcookedquinoamixedwith1tbsp.chiaseeds•1/2cupchoppedpumpkin•1/2cupchoppedporkmeat•1/2cupchoppedcarrot•1/2cupgreenpeasDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
Chicken,RoastedVeggies&ArugulaSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupslicedgrilledchicken•1/2cuptomato•1/2cupgrilledveggies•1cuparugula•1/2cupchoppedredpeppersDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Broccoli,Quinoa,Shrimps&ScallopsSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupcookedquinoamixedwith1tbsp.groundflaxseeds•1cupstirfriedbroccoli•1/2cupgreenpeas•1cupstirfriedshrimpandscallopsDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Shrimp,Figs,Lettuce&OrangeSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupgrilledshrimp•1/2cupchoppedfigs•1/2cupchoppedorange•1cupLettuce•1/2cuppomegranateseedsDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Falafel&ArugulaSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupdrychickpeas/garbanzobeans•1smallonion,chopped•3clovesgarlic•1/2tsp.salt•1tsp.cumin•1/2tsp.groundcoriander•1/4cupchoppedfreshparsley•1/4tsp.blackpepper•1/4tsp.cayennepepper•1cuparugula–forsalad•PinchofgroundcardamomDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Soakchickpeasovernight.Drainandputwithallotheringredients(exceptarugula)inablender.Pulseuntilyougetcoarsemixture.Makeballsandputthemonthebakingsheet.Bake20+minutesuntilgoldenbrown.Servewithseasonedarugulasalad.
Spinach,Quinoa,RedCabbage&YellowPeppersSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupcookedquinoamixedwithsunflowerseeds•1/2cupchoppedredcabbage•1/2cupchoppedyellowpeppers•1cupspinach
Dressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Chicken,Tomato,Spinach&CucumberSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupgrilledchicken•1/2cupchoppedcucumber•1/2cupchoppedtomato•1cupcookedspinach
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Tuna,Tomato,Arugula&EggsSaladServes2
Ingredients-Allergies:SF,GF,DF,NF•1cuptunachunks•1/2cupchoppedtomato•2halvedeggs•1cupArugula•1/2cupslicedyellowpeppersDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Tuna,Quinoa,Parsley&CucumberSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupcookedquinoa•1/2cupchoppedcucumber•1/2cupchoppedtomato•1cupdrainedtuna•1/4cupparsleyDressing:•1tbsp.oliveoilorblackcuminoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt•1tbsp.hempseedsInstructions:Mixallingredients.
Avocado,OrangeTomato,ArugulaSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupOrangetomatoes•1/2cupchoppedavocado•1/2cuparugularadish•1cupRedTomatoesDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Pork,Arugula&TomatoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupgrilledpork•1cupchoppedarugula•1/2cupchoppedtomato•1/4cupparsleyDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Carrot,Quinoa,Tomato&SpinachSaladinaJarServes2
Ingredients-Allergies:SF,GF,EF,NF•1/2cupsunflowerseedsand1/2cupcarrots•1/2cupofshreddedcabbageand1/2cupoftomatoes•1cupcookedquinoamixedwith1tbsp.chiaseeds•1cupspinachDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuiceandpinchofseasaltInstructions:Putingredientsinthisorder:dressing,sunflowerseeds,carrots,cabbage,tomatoesandspinach.
Tomato,Cucumber,Corn&LettuceSaladinaJarServes2
Ingredients-Allergies:SF,GF,EF,NF•1/2cupcorn•1/2cuptomatoes•1/2cupofslicedcucumber•1cuplettuceDressing:•1tbsp.oliveoiland2Tbsp.GreekYogurt•1tbsp.freshlemonjuiceandpinchofseasaltInstructions:Putingredientsinthisorder:dressing,sunflowerseeds,carrots,cabbage,tomatoesandspinach.
Chickpeas,Onion,Tomato&ParsleySaladinaJarServes2
Ingredients-Allergies:SF,GF,EF,NF•1cupcookedchickpeas•1/2cupchoppedtomatoes•1/2ofasmallonion,chopped•1tbsp.chiaseeds•1Tbsp.choppedparsleyDressing:•1tbsp.oliveoiland1tbsp.ofChlorella.•1tbsp.freshlemonjuiceandpinchofseasaltInstructions:Putingredientsinthisorder:dressing,tomatoes,chickpeas,onionsandparsley.
Arugula,Carrot,Corn&SpinachSaladinaJarServes2
Ingredients-Allergies:SF,GF,EF,NF•1cupcorn•1cuptomatoes•1/2cupofjuliennedcarrot•1/2cupspinachDressing:•1tbsp.oliveoiland2Tbsp.GreekYogurt•1tbsp.freshlemonjuiceandpinchofseasaltInstructions:Putingredientsinthisorder:dressing,tomatoes,corn,carrots,andarugula.
MediterraneanSaladinaJarServes2
Ingredients-Allergies:SF,GF,EF,NF•1/2cupcucumbers•1/2cupredpeppers•1/2cupofcherrytomatoes•1/4cupKalamataolives•1/4cupchoppedparsley•1/2cupoffetacheeseDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuiceandpinchofseasaltInstructions:Putingredientsinthisorder:dressing,tomatoes,cucumbers,peppers,cheeseandparsley.
Shrimp,Cucumber&ArugulaSaladinaJarServes2
Ingredients-Allergies:SF,GF,EF,NF•1cupcookedshrimp•1/2cupofcucumber•1cupofarugulaDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuiceandpinchofseasaltInstructions:Putingredientsinthisorder:dressing,cucumber,shrimpandarugula.
Tomato,Cucumber,Pumpkin&DandelionJarSaladServes2
Ingredients-Allergies:SF,GF,EF,NF•1/2cupcooked,cubedpumpkin•1/2cuptomatoes•1/2cupofslicedcucumber•1/2cupDandelionleavesDressing:•1tbsp.oliveoiland1tbsp.ofChlorella•1tbsp.freshlemonjuiceandpinchofseasaltInstructions:Putingredientsinthisorder:dressing,tomatoes,cucumbers,pumpkinanddandelionleaves.
Carrot,Peppers,Cucumber&CabbageSaladinaJarServes2
Ingredients-Allergies:SF,GF,EF,NF•1/2cupchoppedcucumberand1/2cupchoppedcarrots•1/2cupofshreddedredcabbageand1/2cupofredpeppers•1cuplettuceDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuiceandpinchofseasaltInstructions:Putingredientsinthisorder:dressing,cucumbers,peppers,cabbage,carrotsandlettuce.
Tomato,Cucumber,Carrot&ParsleySaladinaJarServes2
Ingredients-Allergies:SF,GF,EF,NF•1/2cupredtomatoes•1/2cupyellowtomatoes•1/2cupofslicedcarrot•1Tbsp.ofchoppedparsleyDressing:•1tbsp.oliveoiland2Tbsp.GreekYogurt•1tbsp.freshlemonjuiceandpinchofseasaltInstructions:Putingredientsinthisorder:dressing,cucumbers,yellowtomato,carrots,redtomatoandparsley.
Watercress,Cabbage&CarrotSaladinaJarServes2
Ingredients-Allergies:SF,GF,EF,NF•1/2cupshreddedgreencabbage•1/2cupofshreddedredcabbage•1/2cupjuliennedcarrots•1cupwatercressDressing:•1tbsp.oliveoil•1tbsp.freshlemonjuiceandpinchofseasaltInstructions:Putingredientsinthisorder:dressing,greencabbage,redcabbage,carrotsandwatercress.
Apple,Spinach&EggsSaladServes2
Ingredients-Allergies:SF,GF,DF,NF,V•4quarteredhardboiledeggs•2grannySmithapples,chopped•2cupsspinach•1/2cupgroundhazelnuts
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients,topwithgroundhazelnuts.
Artichoke,Arugula&LambSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupslicedroastedlamb•1cuproastedquarteredartichokehearts.•1/2cupchoppedredonion•1cupArugula
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Roastartichokeheartsfor20minutesintheoven.Mixallingredients.
Beets,Tomato,Walnuts&ArugulaSaladServes2
Ingredients-Allergies:SF,GF,EF•1cuproastedbeet,sliced•1cupArugula•1/2cupwalnuts•2cupsslicedtomatoes•1/2cuplowfatfetacheese
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Celery,Avocado,Olives&LettuceSaladServes2
Ingredients-Allergies:SF,GF,EF,NF•1cupchoppedcelery•1cupLettuce•1avocado,sliced•1/2cupolives•1cupslicedtomatoes
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.Sprinklewithlowfatfetacheese.
Chicken,Apples,Spinach&StrawberriesSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupgrilledchicken•1/2cupslicedapples•1cupspinach•1cupslicedStrawberries•1/2cupslicedredonions
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Chicken,Arugula,Avocado&PeachSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cuproastedchicken•1/2cupslicedpeach&1slicedredradish•1slicedavocado•1cupcookedarugula
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredientsandarrangeaspictured.
Cranberry,Broccoli,Chicken&LettuceSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupbroccoli•1cupgrilledchicken•1/2cupLettuce•1/2cupdriedcranberries•1/2cupspinach
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Tuna,Tomato,Eggs&LettuceSaladServes2
Ingredients-Allergies:SF,GF,DF,NF•1cuptuna•2boiledeggs,sliced•1cupchoppedtomato•1cuplettuce
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
EndiveEscarole,Avocado,Orange&GrapefruitSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•2cupsEndiveEscarole•1slicedavocado•1cupchoppedgrapefruit•1cupchoppedorange
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Mushrooms,Lettuce,YellowPepper&TomatoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•1cupgrilledmushrooms,sliced•1/2cupchoppedyellowpeppers•1/2cupchoppedtomato•1cupLettuce
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Melon,Avocado&ArugulaSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF,V•2cupscubedwatermelon•2cupsArugula•1slicedavocado
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Pumpkin,Lettuce,Walnut&CranberriesSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,V•1cupcubedbakedpumpkin•1/2cupdriedcranberries•1/2cupchoppedwalnuts•1cuplettuce
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
BeetGreens,Carrots,Beet&CherryTomatoesSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cuppackedbeetgreens•1/2cupslicedcarrots•1cupcherrytomatoes•1cupslicedbeet•1/2cupDandelionleaves
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasaltandonemincedgarlicclove(optional)
Instructions:Mixallingredients.
Egg,Cucumbers,RedRadish&YogurtSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cuplettuce•1cupslicedredradish•1cupslicescucumber•3/4cupGreekYogurt•1/4cupchoppeddill•3hard-boiledeggs,quarteredDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixredradish,cucumbers,dill,lemon,saltandyogurt.Serveover
lettuceandtopwitheggs
Eggs,GreenPeas,Spinach&GreenBeansSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupcookedgreenbeans•1cupspinach•1cupcookedgreenpeas•2softboiledeggs,halved
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixgreenpeasandbeans,oliveoil,lemonandsalt.Serveoverspinachandtopwitheggs.
Chicken,Grapefruit,DriedPlums&DillSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupgrilledchicken•1cupgrapefruitsegmentswithoutskin•1cupdriedplums,pitted•1/4cuppinenutsoranyothernuts•1/4cupchoppeddill
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Chicken,Blueberries,Ricotta&StrawberriesSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupgrilledchicken•1/2cupStrawberries•1cuplettuce•1/2cupBlueberries•1/2cupslicedricotta
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredientsexceptlettuceandserveonthebedoflettuce.
Carrot&SummerSquashSpiralizerRibbonsSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupCarrotribbons•1cupSummerSquash(orzucchini)ribbons•1/2cupslicedredRadish•1cupslicedCucumbers•1/4cupchoppedbasil
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Lentils,Pumpkin,Spinach&CarrotsWarmSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupcookedlentils(cookwithapinchofcumin&salt)•1cupcookedpumpkin•1cupspinach•1/2cupcookedcarrot•1cuplettuce•1/2cupchoppedredonionDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Cookpumpkinandcarrottogether.Cooklentilsseparately,spicedwithcuminandsalt.Mixallcookedingredientswithredonionandspicesand
serveoverspinachandlettuce
SpiralizerZucchiniRibbons,FetaCheese&ArugulaSaladServes2
Ingredients-Allergies:SF,GF,EF,NF•2cupsspiralizedzucchiniribbons•1cuplowfatFetaCheese•1cuparugula
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Grapefruit,Persimmon,Arugula&PomegranateSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupArugula•1cupslicedPersimmon•1cupslicedGrapefruit•1/2cupPomegranateseeds•1/4cupsliveredalmonds
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
SpiralizerRadish&ChineseCabbageSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1packedcupspiralizedradish•1packedcupspiralizedChineseCabbage•1cupspinach•1/2cupchoppedparsley•1/2cupsesameseeds
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
GrilledSalmon&SpinachSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•2grilledsalmonsteaks•1/4cupdryherbes(tarragon,mint,thyme)•2cupscookedspinachwitholiveoilandonions
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Cookchoppedonionsandoliveoilinaskilletonlowtemperaturefor5minutes,addchoppedspinach,coverandturnoff.After3minutesmixspinachandonions(spinachshouldbewilted)andserveaspictured.
GrilledSalmon,Asparagus&ArugulaSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•2grilledsalmonsteaks•1/2lemon•1cupgrilledasparagus•1cuparugulamushrooms
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Serveaspictured.
SmokedSalmon,Avocado,Lettuce&AppleSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1/4lb.smokedsalmon•1cupslicedtomato•1cupchoppedapple•1/2cupLettuce•1avocado,chopped•1/4cupchoppeddilDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Kale,GrilledShrimp&EggsSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•11/2cupgrilledshrimp•1cupchoppedkaleleaves•3hardboiledquarteredeggsDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
GrilledSalmon,RedPeppers&RedOnionsSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•2grilledSalmonsteaks•1cupredonionrings•1cupquartedredtomatoes•1cupRedpepperrings•1/2limeDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Shrimp,Tomatoes,Endive&RedPeppersSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•11/2cupgrilledshrimp•1cupslicedtomato•1/2cupchoppedredpeppers•1cupEndive•1/2cupredleaflettuceDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
GrilledSalmon,Capers&ArugulaSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•2grilledsalmonsteaks•1/2cupchoppedparsley•1/4cupcapers•1cuparugula•1/2cupredpeppers
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Serveaspictured.
Shrimp,Mussels,Lettuce&AvocadoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupgrilledshrimp•1/2cupcookedmussels•1avocado,chopped•1cupLettuceDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
GrilledSalmon&RomaineLettuceSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•2grilledsalmonsteaks•1/2lemon,sliced•2cupsRomainelettuce
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Serveaspictured.
Shrimp,Tomatoes,RedOnions&ParsleySaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1½cupgrilledshrimp•1/2cupchoppedparsley•1cupchoppedtomato•1cupchoppedredonions
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
GrilledSalmon,Zucchini&BrownRiceSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•2grilledsalmonsteaks•1/4cupmint•1cupgrilledshavedzucchini•1cupcookedbrownrice
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Serveaspicturedandpourdressingoversalmonandzucchini.
GrilledShrimp,Zucchini,RedLettuce&TomatoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•6grilledskewerswithshrimp,greenpepper,zucchini,tomatoandeggplant•1/2cupchoppedredpeppers•1cupRedLettuce•1/2cuproastedgarlicDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:GrillSkewersandarrangethemonredlettuceandaddredpeppersandgarlic.Pourdressingover.
GrilledSalmon,Mushrooms,Tomato&MintSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•2grilledsalmonsteaks•1/2cupchoppedmint•1cupgrilledtomatohalves•1cupgrilledmushrooms
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Serveaspictured.
Avocado,Almond,Lettuce&TomatoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1slicedavocado•1/4cupsliveredalmonds•1cupchoppedtomato•1cuplettuce
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Calamari(Squid),Rocket&LemonSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1½cupgrilledcalamari(squid)•1slicelemon•2cupschoppedrocket
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
GrilledPestoSalmonNicoiseSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•2grilledsalmonsteakswith1Tbsp.pesto•11/2cuplettuce•1/2cupslicedgreenbeans•2quarteredhard-boiledeggs•1/4cupchoppedredonions
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Kale,Almond&AvocadoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1½cupchoppedkale•1/2cupalmonds•2choppedavocado
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Lettuce,Blueberry,Tomato&AvocadoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1cupblueberries•1choppedavocado•1cuparugula•1cupslicedtomato
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
BloodOrange,Avocado,Pomegranate&DillSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1choppedavocado•1/2cuppeeledgrapefruitslices•1cuppeeledbloodorangesliced•1cuppomegranateseeds•1cupspinach&1Tbsp.choppeddill
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasaltInstructions:Mixallingredients.
Kiwi,Scallops,Tomatoes,RedOnions&AvocadoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1½cupgrilledscallops•1choppedavocado•1cupchoppedkiwi•1/2cupchoppedtomato•1/2cupchoppedredonions
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasaltInstructions:Mixallingredients.
Shrimp,Avocado,Lettuce&AsparagusSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1½cupgrilledshrimp•1choppedavocado•1cuplettuce•1/2cuphalvedcherrytomatoes•1cupsteamedasparagus
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasaltInstructions:Mixallingredients.
SmokedSalmon,PoachedEggs&RadishSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1½cupsmokedsalmon•1cuplettuce&1/2cupchoppedparsley•1/2cupslicedradish•1tbsp.mint&1tbsp.choppeddill•2poachedeggs
Dressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasaltInstructions:Mixallingredients.
Blackberry,Asparagus,Tomatoes&AvocadoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1½cupgrilledasparagus•1/2cuphalvedblackberries•1cupchoppedtomato•1slicedavocado•¼cupcashewsorpinenutsDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasalt
Instructions:Mixallingredients.
Tuna,Peach,Tomato,BabySpinach&AvocadoSaladServes2
Ingredients-Allergies:SF,GF,DF,EF,NF•1½cuptuna•1cupchoppedpeach•1cupchoppedtomato•1slicedavocado•1cupbabyspinach•¼cupcapersDressing:•1tbsp.oliveoiloravocadooil•1tbsp.freshlemonjuice•pinchofblackpepper•pinchofseasaltInstructions:Mixallingredients.
GreenSmoothies
Smoothiesrecipeshaveonlyingredientslistedandinstructionshowtoblendaperfectsmoothiearegivenhereasashortintroduction:
Puttheliquidinfirst.Surroundedbyteaoryogurt,theblenderbladescanmovefreely.Next,addchunksoffruitsorvegetables.Leafygreensaregoingintothepitcherlast.Preferredliquidisgreentea,butyoucanusealmondorcoconutmilkorherbaltea.
Startslow.Ifyourblenderhasspeeds,startitonlowtobreakupbigpiecesoffruit.Continueblendinguntilyougetapuree.Ifyourblendercanpulse,pulseafewtimesbeforeswitchingtoapureemode.Onceyouhaveyourliquidandfruitpureed,startaddinggreens,veryslowly.Waituntilpreviousbatchofgreenshasbeencompletelyblended.IuseVitamixblendersbecausethey’resturdyandoffer7yearwarranty.Thatwasdefinitelythebestinvestmentinmyhealth.
Thicken?Addedtoomuchteaorcoconutmilk?Thickenyoursmoothiebyaddingicecubes,flaxmeal,chiaseedsoroatmeal.Onceyougetusedtovarioustastesofsmoothies,addanyseaweed,spirulina,chlorellapowderorgingerforadditionalkick.ExperimentwithanySuperfoodsinpowderformatthispoint.ThinkofaddinganynutbutterorsesamepastetooorsomeSuperfoodsoils.Rotate!Rotateyourgreens;don’talwaysdrinkthesamesmoothie!Atthebeginningtry2differentgreenseveryweekandlaterintroducethirdandfourthoneweekly.Andkeeprotatingthem.Don’tusespinachandkaleallthetime.Trybeetsgreens,theyhaveapinchofpinkinthemandthataddgreatcolortoyoursmoothie.Hereisthelistofleafygreenforyoutotry:spinach,
kale,dandelion,chards,beetleaves,arugula,lettuce,collardgreens,bokchoy,cabbage,cilantro,parsley.Flavor!Flavorsmoothieswithgroundvanillabean,cinnamon,rawhoney,nutmeg,cloves,almondbutter,cayennepepper,gingerorjustaboutanyseedsorchoppednutscombination.Notonlyaregreensmoothieshighinnutrients,vitaminsandfiber,theycanalsomakeanyvegetableyouprobablydon'tlike(beitkale,spinachorbroccoli)tastegreat.Thesecretbehindblendingtheperfectsmoothieisusingsweetfruitsornutsorseedstogiveyourdrinkauniquetaste.There'sareasonkaleandspinachseemtobethemainingredientsinalmosteverygreensmoothie.Notonlydotheygivesmoothiestheirverdantcolor,theyarealsopackedwithcalcium,proteinandiron.Althoughblendingaloneincreasestheaccessibilityofcarotenoids,sincethepresenceoffatsisknowntoincreasecarotenoidabsorptionfromleafygreens,itispossiblethatcoconutoil,nutsandseedsinasmoothiecouldincreaseabsorptionfurther.
FruitsandVeggiespreparation
•Washfruitsandveggies•Pluckleavesandstemsfromberries•Coreapples(optional)•Peelorange,lemon,lime,grapefruit,kiwi,beet,pomegranate,ginger,dragonfruitandbanana•Peelandtaketheseedsoutofpapaya•Removeseedsfrompeppers,apricots,peaches,cherries,plumsandprunes•Mangos,melonsandavocadosshouldbepeeled,andinnerseedtakenout•Watermelonsshouldhavetheirouterrindremoved.•Scoopoutthefleshfrompassionfruit•Cutfruitsandveggiesin2-inchslicesIfyoucan’tfindsomeingredient,replaceitwiththeclosestone.Alldetailsabouteachingredient(vitamins,minerals,antioxidantsetc.)canbefoundinmyfreeSuperfoodsReferencebook:http://www.SuperfoodsToday.com/FREE
KaleKiwiSmoothie•1cupKale,chopped
•2Apples
•3Kiwis
•1tablespoonflaxseed
•1tablespoonroyaljelly
•1cupcrushedice
ZucchiniApplesSmoothie
•1/2cupzucchini
•2Apples
•3/4avocado
•1stalkCelery
•1Lemon
•1tbsp.Spirulina
•11/2cupscrushedice
DandelionSmoothie•1cupDandeliongreens
•1cupSpinach
•½cuptahini
•1RedRadish
•1tbsp.chiaseeds
•1cuplavendertea
FennelHoneydewSmoothie•½cupfennel
•1cupBroccoli
•1tbsp.Cilantro
•1cupHoneydew
•1cupcrushedice
•1tbsp.Chlorella
BroccoliAppleSmoothie•1Apple
•1cupBroccoli
•1tbsp.Cilantro
•1Celerystalk
•1cupcrushedice
•1tbsp.crushedSeaweed
SaladSmoothie
•1cupspinach
•½cucumber
•1/2smallonion
•2tablespoonsParsley
•2tablespoonslemonjuice
•1cupcrushedice
•1tbsp.oliveoil
•¼cupWheatgrass
AvocadoKaleSmoothie•1cupKale
•½Avocado
•1cupCucumber
•1CeleryStalk
•1tbsp.chiaseeds
•1cupchamomiletea
•1tbsp.Spirulina
WatercressSmoothie
•1cupWatercress
•½cupalmondbutter
•2smallcucumbers
•1cupcoconutmilk
•1tbsp.Chlorella
•1tbsp.Blackcuminseeds–sprinkleontopandgarnishwithparsley
BeetGreensSmoothie•1cupBeetGreens
•2tbsp.Pumpkinseedsbutter
•1cupStrawberry
•1tbsp.Sesameseeds
•1tbsp.Hempseeds
•1cupchamomiletea
BroccoliLeeksCucumbersmoothie•1cupBroccoli
•2tbsp.Cashewbutter
•2Leeks
•2Cucumbers
•1Lime
•½cupLettuce
•½cupLeafLettuce
•1tbsp.Matcha
•1cupcrushedice
CacaoSpinachSmoothie•2cupsspinach
•1cupblueberries,frozen
•1tablespoonsdarkcocoapowder
•½cupunsweetenedalmondmilk
•1/2cupcrushedice
•1tsprawhoney
•1tbsp.Matchapowder
FlaxAlmondButterSmoothie
•½cupplainyogurt
•2tablespoonsalmondbutter
•2cupsspinach
•1banana,frozen
•3strawberries
•1/2cupcrushedice
•1teaspoonflaxseed
AppleKaleSmoothie•1cupkale
•½cupcoconutmilk
•1tbsp.Maca
•1banana,frozen
•¼teaspooncinnamon
•1Apple
•Pinchofnutmeg
•1clove
•3icecubes
IcebergPeachSmoothie
•1cupIceberglettuce
•1Banana
•1peach
•1BrazilNut
•1Mango
•1cupKombucha
•TopwithHempseeds
3ColorsRainbowSmoothie•Blend1Largebeetwithsomecrushedice
•Blend3carrotswithsomecrashedice
•Blend1cucumber,1cupofleaflettuceand½cupWheatgrass
•Servethemseparatetopreservethedistinctcolor
BonusChapter–SuperfoodsCondiments
BasilPesto•1cupbasil•1/3cupcashews•2garliccloves,chopped•1/2cupoliveoilProcessbasil,cashewsandgarlicuntilsmooth.Addoilinaslowstream.Processtocombine.Transfertoabowl.Seasonwithsaltandpepper.Stirtocombine.Allergies:SF,GF,DF,EF,V
CilantroPesto
•1cupcilantro•1/3cupcashews•2garliccloves,chopped•1/2cupoliveoil
Processcilantro,cashewsandgarlic.Addoilinaslowstream.Processtocombine.Transfertoabowl.Seasonwithsaltandpepper.Stirtocombine.Allergies:SF,GF,DF,EF,V
SundriedTomatoPesto
•3/4cupsundriedtomatoes•1/3cupcashews•2garliccloves,chopped•1/2cupoliveoilProcesstomato,cashewsandgarlic.Addoilinaslowstream.Processtocombine.Transfertoabowl.Seasonwithsaltandpepper.Stirtocombine.Allergies:SF,GF,DF,EF,V
BonusChapter–SuperfoodsAppetizers
DeviledEggsAllergies:SF,GF,DF,NF
Makedeviledeggsandoptionallyaddsomechoppedgreenchilies,blackolives,chilipowderandcayenne.
HummusIngredients-Allergies:SF,GF,DF,EF,V,NF
•2cupscookedchickpeas(garbanzobeans)•1/4cup(59ml)freshlemonjuice,about1largelemon•1/4cup(59ml)tahini•Halfofalargegarlicclove,minced•2tbsp.oliveoil,plusmoreforserving•1/2to1tsp.salt•1/2tsp.groundcumin•2to3tbsp.water•DashofgroundpaprikaforservingInstructionsCombinetahiniandlemonjuiceandblendfor1minute.Addtheoliveoil,mincedgarlic,cuminandthesalttotahiniandlemonmixture.Processfor30seconds,scrapesidesandthenprocess30secondsmore.Addhalfofthechickpeastothefoodprocessorandprocessfor1minute.Scrapesides,addremainingchickpeasandprocessfor1to2minutes.Transferthehummusintoabowlthendrizzleabout1tbsp.ofoliveoiloverthetopandsprinklewithpaprika.
GuacamoleIngredients-Allergies:SF,GF,DF,EF,V,NF
•4ripeavocados•3tbsp.freshlysqueezedlemonjuice(1lemon)•8dasheshotpeppersauce•1/2cupdicedonion•1largegarlicclove,minced•1tsp.salt•1tsp.groundblackpepper•1mediumtomato,seeded,andsmall-dicedInstructionsCuttheavocadosinhalf,removethepits,andscoopthefleshout.Immediatelyaddthelemonjuice,hotpeppersauce,garlic,onion,salt,andpepperandtosswell.Diceavocados.Addthetomatoes.Mixwellandtasteforsaltandpepper.
BabaGhanoushIngredients-Allergies:SF,GF,DF,EF,V,NF
•1largeeggplant•1/4cuptahini,plusmoreasneeded•3garliccloves,minced•1/4cupfreshlemonjuice,plusmoreasneeded•1pinchgroundcumin•salt,totaste•1tbsp.extra-virginoliveoil•1tbsp.choppedflat-leafparsley•1/4cupbrine-curedblackolives,suchasKalamataInstructions:Grilleggplantfor10to15minutes.Heattheoven(375F).Puttheeggplanttoabakingsheetandbake15-20minutesoruntilverysoft.Removefromtheoven,letcool,andpeeloffanddiscardtheskin.Puttheeggplantfleshinabowl.Usingafork,mashtheeggplanttoapaste.Addthe1/4cuptahini,garlic,cumin,1/4cuplemonjuiceandmixwell.Seasonwithsalttotaste.Transferthemixturetoaservingbowlandspreadwiththebackofaspoontoformashallowwell.Drizzletheoliveoiloverthetopandsprinklewiththeparsley.Serveatroomtemperature.
EspinacaselaCatalanaServes4Ingredients-Allergies:SF,GF,DF,EF,V
•2cupsspinach•2clovesgarlic•3tbspcashews•3tbspdriedcurrants•oliveoilInstructionsWashthespinachandtrimoffthestems.Steamthespinachforfewminutes.Peelandslicethegarlic.Pourafewtablespoonsofoliveoilandcoverthebottomofafryingpan.Heatpanonmediumandsautégarlicfor1-2minutes.Addthecashewsandthecurrantstothepanandcontinuetosautéfor1minute.Addthespinachandmixwell,coatingwithoil.Salttotaste.
TapenadeIngredients-Allergies:SF,GF,DF,EF,V,NF
•1/2poundpittedmixedolives•2anchovyfillets,rinsed•1smallclovegarlic,minced•2tbsp.capers•2to3freshbasilleaves•1tbsp.freshlysqueezedlemonjuice•2tbsp.extra-virginoliveoilInstructionsRinsetheolivesincoolwater.Placeallingredientsinthebowlofafoodprocessor.Processtocombine,untilitbecomesacoarsepaste.Transfertoabowlandserve
RedPepperDipIngredients-Allergies:SF,GF,EF,NF
•1poundredpeppers•1cupfarmers’cheese•1/4cupvirginoliveoil•1tbspmincedgarlic•Lemonjuice,salt,basil,oregano,redpepperflakestotaste.Instructions
Roastthepeppers.Coverthemandcoolforabout15minutes.Peelthepeppersandremovetheseedsandstems.Chopthepeppers.Transferthepeppersandgarlictoafoodprocessorandprocessuntilsmooth.Addthefarmers’cheeseandgarlicandprocessuntilsmooth.Withthemachinerunning,addoliveoilandlemonjuice.Addthebasil,oregano,redpepperflakes,and1/4tsp.salt,andprocessuntilsmooth.Adjusttheseasoning,totaste.Pourtoabowlandrefrigerate.
RoastedGarlic
Instructions-Allergies:SF,GF,DF,EF,V,NF
Heattheovento350F.Ruboliveoilintothetopofeachgarlicheadandplaceitcutsidedownonafoil-linedbakingsheet.Bakeuntiltheclovesturngolden.Removefromtheovenandletcool.Squeezeeachheadofgarlictoexpeltheclovesintoabowl.Mashintoapaste.
EggplantandYogurt
Instructions-Allergies:SF,GF,EF,NF
Mix1poundchoppedeggplant,3unpeeledshallotsand3unpeeledgarliccloveswith1/4cupoliveoil,saltandpepperonabakingsheet.Roastat400degreesforhalfanhour.Coolandsqueezetheshallotsandgarlicfromtheirskinsandchop.Mixwiththeeggplant,almond,1/2cupplainyogurt,dillandsaltandpepper.
CaponataServes3-4
Ingredients-Allergies:SF,GF,DF•Coconutoil•2largeeggplants,cutintolargechunks•1tsp.driedoregano•Seasalt•Freshlygroundblackpepper•1smallonion,peeledandfinelychopped•2clovesgarlic,peeledandfinelysliced•1smallbunchfreshflat-leafparsley,leavespickedandstalksfinelychopped•2tbsp.saltedcapers,rinsed,soakedanddrained•1handfulgreenolives,stonesremoved•2-3tbsp.lemonjuice
•5largeripetomatoes,roughlychopped•Coconutoil•2tbsp.sliveredalmonds,lightlytoasted,optionalInstructionsHeatcoconutoilinapanandaddeggplant,oreganoandsalt.Cookonahighheatforaround4or5minutes.Addtheonion,garlicandparsleystalksandcontinuecookingforanotherfewminutes.Adddrainedcapersandtheolivesandlemonjuice.Whenallthejuicehasevaporated,addthetomatoesandsimmeruntiltender.Seasonwithsaltandoliveoiltotastebeforeserving.Sprinklewithalmonds.
BonusChapter-Sidedishes
GreenSuperfoodsRice
Serves:8Ingredients-Allergies:SF,GF,DF,EF,V,NF
•1cupspinachoranyotherleafygreens•1cupleeks•1/2cupormorecilantroleavesorparsley•1jalapenoorserranopepper•2clovesgarlic•1/4cupcoconutoil•1cupbrownrice•1cupquinoa•3tbspflaxmeal•3cupswater•1/2tsp.salt(moretotaste)InstructionsPulsethespinach,leeks,cilantro,pepper,andgarlicinafoodprocessor.Doituntiltheybecomeveryfinelychopped.
Heattheoilinapotoverhighheat.Addthericeandquinoaandstircontinuouslyfor5-8minutes,untilthericeisstartingtoturnlightgoldenbrown.Addthewater,salt.Coverandboilfor5minutes.Stir,andlowertheheattosimmerforanother10minutes.Stirinthegreenpastefromthestep1andcookuntilthericeisfluffy.Servewithadditionalsalt,cilantroleaves,andlimeifdesired.
RoastedcurriedcauliflowerServes10Ingredients-Allergies:SF,GF,DF,EF,NF•12cupscauliflowerflorets•1choppedlargeonion•1tsp.corianderseeds•1tsp.cuminseeds•3/4cupoliveoil•1/2cuplemonjuice•31/2teaspoonscurrypaste•1tbsp.hotpaprika•13/4teaspoonssalt•1/4cupchoppedcilantroInstructionsHeatovento450°F.Placecauliflowerfloretsinlargeroastingpan.Addonionstocauliflower.Drytoastcorianderandcuminseedsinaskilletovermediumheatuntilslightlybrowned,about5minutes.Crushinmortarwithpestle.Placeseedsinbowl.Whiskinoil,lemonjuice,currypaste,paprika,andsalt.Pourdressingovervegetablesandtosstocoat.Spreadvegetablesinsinglelayerandsprinklewithpepper.Roastvegetablesuntiltender,stirringoccasionally,about35minutes.Sprinklecilantroandservewarm.
RoastedcauliflowerwithTahinisauce
Serves6Ingredients-Allergies:SF,GF,DF,EF,V,NF•1/4cupextra-virginoliveoil•4tsp.groundcumin•2headscauliflower,coredandcutinto11/2''florets•Saltandgroundblackpepper•1/2cuptahini•3clovesgarlic,smashedandmincedintoapaste•Juiceof1lemonInstructionsRoastcauliflowerlikeinthepreviousrecipe.Meanwhile,combinetahini,lemonjuice,garlic,and1/2cupwaterinabowlandseasonwithsalt.Servecauliflowerhotoratroomtemperaturewithtahinisauce.
BakedSweetPotatoesServes2Ingredients-Allergies:SF,GF,DF,EF,V,NF
•2mediumsweetpotatoesInstructions
Heatovento425degreesF.Quartersweetpotatoesandplacetheminacasserolewithalid.Bakeuntiltenderwhenpiercedwithafork(40minutesapprox.).
AsparaguswithmushroomsandhazelnutsServes4
Ingredients-Allergies:SF,GF,DF,EF,V•2tbsp.lemonjuice•1/4tspseasalt•Groundblackpepper,totaste•1poundfreshasparagus,endstrimmed•2tbsp.coconutoil•6cupsmushrooms•1/2cupgreenonions,sliced•2tbsp.hazelnuts,toastedandfinelychoppedInstructionsAddthelemonjuice,1tbsp.oftheoil,salt,andpepperinasmallbowl.Boilwaterinapanandaddtheasparagus.Boilforfewminutes.Heattheremaining1tbsp.oilinapanonhighheat.Addmushroomsandcookthemuntiltheyaresoft.Addgreenonionsandsauté1moreminute.Addtheasparagus,andcookanother3minutes.Removefromtheheatandslowlyaddinthelemonjuicemixture.Addthetoastedhazelnutsoverthetop.
ChardandCashewSauté
Serves2
Ingredients-Allergies:SF,GF,DF,EF,V,NF•1bunchSwisschard•1/2cupcashews•1tbsp.coconutoil•Seasalt(optional)•GroundblackpepperInstructionsWashSwisschardandremovetoughstems.Heataskilletovermediumheat,andaddoilwhenhot.ChopSwisschardintothinstrips.AddSwisschardtothehotskillet,alongwithcashews.Sautéonly1minute.Seasonwithseasaltandgroundblackpeppertotasteandservewarm.
Cauliflowerricesidedish
Serves2
Ingredients-Allergies:SF,GF,DF,EF,V,NF•1headcauliflower•2Tbscoconutoil•Seasalt,garlic,gingerorgroundblackpepper(optionalseasonings)InstructionsPlacethecauliflowerintoafoodprocessorandpulseituntilagrainyrice-likeconsistency.Seasonwithseasaltandgroundblackpepper.Meanwhile,heatalargesautépanoverhighheat.Addcoconutoilwhenhot.Sautécauliflowerinapanwithoilandanyadditionalseasoningsifdesired.
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