Category: Salads

DASH …It’s Trending!

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Dietary Approaches to Stop Hypertension

The DASH diet was developed in 1997, and emphasizes eating more fruit, vegetables, low-fat dairy, whole grains, fish, poultry, nuts and legumes, while limiting salt, saturated fat, sweets, and red or processed meats.dash mydash.diet

https//mydash.diet

Diastolic blood pressure is the measurement of blood pressure as the heart relaxes. 120/80 is NORMAL, The diastolic number is related to when the heart beat is at rest. There is also a link between increases in diastolic blood pressure and cognitive decline. High diastolic numbers is a sign that your blood vessels have become less elastic, hardened, and scarred. Those words themselves is scary. Isolated diastolic hypertension (IDH), defined as high diastolic blood pressure reads above 80. The first time I read my BP was 140/101 a few days ago was scary. I had never seen such a high “lower” number; the diastolic number. I received a link from a friend to DASH regarding diets to lower BP was so appreciated.

Treatment for diastolic hypertension

  • Same as systoloc BP diet – healthy heart diet
  • lower weight
  • exercise
  • quit smoking – eliminate tobacco (nicotine)
  • reduce alcohol consumption
  • eat healthy – FRESH fruit, vegetables and low fat foods

RECIPE: Avocado Tomato Feta Salad

developed by Emily Richards PH Ec.

Enjoy as a side dish or add some canned tuna or salmon,grilled chicken or steak for a light lunch. Feta is a very low fat cheese.

This salad takes 10minutes to put together. No tomatoes, use red peppers. Add celery, cabbage, etc.

Isolated diastolic hypertension (IDH) is the silent killer. It does not visibly show symptoms.

DASH DIET can be purchased for 38/month for a custom eating plan. You can follow a 28 day challenge [for fun] or make your own plan. Blank templates online. There are many roads to Rome!

True Story 

> by Mary Tupper 💖 My diastolic pressure did creep up as my cholesterol count grew through weight gain as I sat in front of the computer, making other people’s lives better. I was addicted to sugar and had my gallbladder removed as my prize. I have changed my eating habits although I have a weakness for ice cream (100% creamy), chocolate (now eat 70% cocoa), and homemade air fryer “fries” (good compromise). I swim every day now and feel better. I do belong to a fasting group (3 years now) that I combine with DASH. Learning about health through the wonders of the internet and apps – counting my steps as I walk (if I have my phone with me), Apple watches, and so much more. I will get there with help from my friends. I lost another 7 lbs. It wasn’t easy. My next goal is a 10 lb loss. Let me tell you, it took 2 years to lose 18 lbs. The weight was up and down like a yo-yo. But my food choices did change. My body needed to catch up. I am embracing good food choices more and more. If I’m hungry, I may have a pickle. So sour, you are cured of eating 2 chocolate chip cookies. (I always have 2 cookies). I equally like pickles. So, I am not suffering. When asked for advice, I say, “we are all like snowflakes”. We have different likes, different genes. My hypertension may be hereditary. However, my mom (High BP) liked the same foods she grew up with, as her mother (enlarged heart -death) did. Heredity is also in food choices. I am at a point where I have to focus better. Focus on my life. My friends remind me constantly. I am getting the message. When people around you care, it makes it easier. But, it is up to you to listen and hear them. Hear all the good advice that is hitting you like an avalanche. Take care of yourself. Don’t wait another minute. Your life counts. I’m sharing my story with you because I care …about you! My prayers go out to you as encouragement.💖

Sweet Potato Salad ~ with Curry!

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This spicy, healthy salad is inspired by chef/judge Amanda Freitag. ( as seen on “Chopped” Food Channel ).

CALORIE WISE 🍠 🍠 🍠

Did you know there are 5 different kinds of sweet potatoes? 1. purple stokes 2. garnet yams 3. hannah yams 4. Japanese yams and 5. Jewel sweet potatoes.

  • hannah yams with cream skins are best mashed.
  • The two tubors : Japanese & purple stoke. are good roasted or baked.
  • The orange flesh sweet potatoes are best for salads.
  • A sweet potato is sometimes labeled a yam by the grocery store! Huh?

“A yam is probably not a yam.” A true yam is starchier and drier than sweet potatoes. They have thick, bark like skin and aren’t carried in most local markets. This is how people mistakenly call sweet potatoes as yams.

Sweet Potato Salad (with Curry) Recipe

  • Servings: 4
  • Difficulty: easy
  • Print

INGREDIENTS
▢ 2 pounds sweet potatoes (6 medium or 4 large)
▢ 1/2 cup pickled red onions, chopped 
▢ 1/2 cup Greek yogurt 
▢ 2 tbsp. lime juice
▢ 1 tbsp. lime zest  
▢ Kosher salt ( or Himalayan sea salt) 
▢ Black pepper - a smidgeon
▢ 1 tbsp. curry powder (or a blend of cumin,fenugreek,turmeric or cinnamon: to taste)
▢ 2 tbsp. chopped fresh cilantro (remove the stems from the cilantro to remove the soapy taste.) (substitute parsley or chives)
▢ (Optional) 1 tsp. crushed red pepper flakes (on the side) 
▢ (Optional) 1 tbsp. nutritional yeast

INSTRUCTIONS
▢ Add the sweet potatoes to a large pot of boiling, salted water. 
Boil over medium-high heat and cook the potatoes until tender, about 15 minutes. 
Drain the potatoes and cool in a colander. 
Transfer peeled and cubed sweet potatoes to a large  serving bowl.
▢ In a separate bowl, add the pickled onions, yogurt, cilantro, lime juice, 
curry powder, lime zest and some salt and pepper, and whisk to combine. 
Pour the dressing over the potatoes and thoroughly mix. Serve immediately
or refrigerate for 1 hour for the flavors to meld together.
▢ Add crushed red pepper flakes in a separate bowl to allow the guests to choose how much heat they prefer. Or, you may add pepper flakes
 directly to your salad



COOL SUMMER SALAD🔆
Heart Healthy And Nutritional.
Click link-> about Nutritional Yeast.

Potato Salad ~ Irresistible Italian!

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🔆Summer Is Salad Season 🔆
Let’s give a shout out to potato salad! Do you have a favorite potato salad recipe? If not, this may be it! GREEN jalapeño peppers, RED bell peppers and WHITE onions, straight from Italy. I have converted potato salad haters after tasting this IRRESISTIBLE Italian Potato Salad.

MUST HAVE ~ for Italian Potato Salad

First, start with yellow flesh potatoes (medium starch – slightly creamy texture) or organic garden potatoes [small new potatoes, red potatoes (firm, lowest starch) or fingerling (great flavour)]. Tiny potatoes are best. Lemon is the FIRST magic ingredient. DILL is the SECOND secret ingredient. My fresh dill – salmon sandwiches always bring smiles. When I added dill to my potato salad – more raves and cheers! Make sure to add (1) Lemon & lemon zest, (2) DILL and (3) ‘HOT’ dry mustard. This THIRD ‘hot’ magic ingredient is essential in the potato salad. The mustard powder does not taste hot at all. You will see. Whatever else you add is good. These first three ingredients are a ‘MUST HAVE“ and your creation becomes IRRESISTIBLE.!!

Irrestistible Potato Salad Recipe

Italian Potato Salad Recipe

  • Servings: 8-10
  • Difficulty: easy
  • Print

INGREDIENTS
12-14 small potatoes
1/2 cup mayonnaise (home made) see recipe
1/2 cup sour cream ( or Greek yogurt)
1/2 cup of fresh dill – chopped
1 fresh lemon (juice) and zest
1-2 GREEN jalapino peppers (no seeds)- diced
1 RED bell pepper – diced
1 WHITE sweet vidalia onion (finely chopped) Substitute scallions or leeks.
1 tsp hot dried mustard
Add fine Himalayan red salt and fresh ground black pepper to taste
Optional: 1-2 cloves garlic, finely minced, 1-2 chopped dill pickles (a must for mom’s potato salad)

DIRECTIONS

  1. Boil water and place (unpeeled) potatoes in a large pot. Make sure potatoes are completely covered Reduce heat to medium. In about 20 minutes potatoes are cooked. Test with a sharp knife or fork. Drain and set aside. Peel cooled potatoes while watching TV. Then dice potatoes in the bowl with a sharp knife
  2. Mix mayonnaise & sour cream with lemon juice, lemon zest, dill, powdered mustard and peppers
  3. Incorporate the spicy mayonnaise with the chopped potatoes
  4. Taste your mix and add more salt or lemon juice. You decide what is needed to get that irresistible flavour.

Play with ingredients for different results. I sometimes add 1 raw, minced garlic clove for added zest.

Once I ordered salad in a hotel. It arrived in a chilled cucumber bowl. My version of this potato salad was to rim the potato salad with thin sliced cucumber when serving guests. Garnish with radishes, cucumber and celery boats. TIP: I use an empty tin can open on both ends and line the can with a single layer of thin cucumber. Overlap the edge and cut off excess cucumber to make an even stand up edge. Add potato salad inside the can up to the top of the cucumber slices and chill for at least one hour. See picture above.

No-Mayo Italian Potato Salad (Vegan Friendly)

Add Italian dressing or oil and vinegar. Optional; chopped scallions or onions on hand. Add any greens like parsley, cilantro, a bit of thyme, finely chopped kale. Rosemary would be a great addition! This is how mom made her potato salad. She used dill and chopped dill pickles.

Power Bowl~ Quinoa Power

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In my haste, I bought dates instead of dried prunes. My mind must have been a million miles away. However, I like dates and they were labeled organic. This was a gigantic bag. I surfed the Internet and found a Moroccan power bowl salad recipe with dates. What a find! Even better, this recipe calls for pistachio nuts, which I have a huge bag of fresh pistachio nuts. I really like Moroccan food. I can’t wait to make this salad. Another step towards healthy eating with pizzazz!

Quinoa Power Salad: We’ve got cooked quinoa, shredded carrots, hydrated or canned chickpeas (garbanzo beans), tons of chopped parsley, golden raisins, scallions, dates, and one handful of chopped pistachios. A bowl of delicious Moroccan salad goodness. Toss that all up and drizzle with the honey lemon dressing. [or, your favorite dressing – oil & vinegar with lemon juice, salt, pepper and one minced garlic clove + cumin -my choice]. Just look at all that beautiful color!

Power Bowl

  • Servings: 2-3
  • Difficulty: easy
  • Print

INGREDIENTS
1 ½ cups cooked quinoa
1 cup matchstick carrots
4 scallions, thinly sliced
1 (15 ounce)can chickpeas, rinsed and drained, or 2 cups(hydrated)chick peas
⅓ cup chopped dates (add more dates if omitting raisins)
¼ cup chopped pistachios (or walnuts
⅓ cup golden raisins (optional)

honey-lemon dressing:

½ teaspoon cumin powder
1/3 cup olive oil
2 tablespoons lemon juice
1 tablespoon honey (maple syrup or brown sugar for vegans)
½ teaspoon salt
⅛ teaspoon chili powder

INSTRUCTIONS

POWER SALAD: Cook the quinoa according to package directions. Allow the quinoa to cool completely before tossing with the salad ingredients. Toss ingredients together.
HONEY-LEMON DRESSING: Combine the ingredients for the dressing in a small mason jar and give it a few good shakes until the dressing mixes through. Drizzle the dressing into the salad and toss the salad to combine everything. Serve immediately or store in the refrigerator for later!

I know that golden raisins would have been a bit too sweet for me. I opted out and no honey in the dressing. The raw, minced garlic in my dressing adds a very slight tang to the salad. You do not taste it. Add more garlic if you want to experiment. I would add two garlic cloves. We all know how good quinoa is for you. This high protein packed, gluten-free grain is the world’s super food. I have red quinoa and was happy to use it. Add mint or cilantro. You can have a medley of herbs.

After 2 days of soaking, chick peas will break down (get mushy) and start fermenting.

Chick Peas

I soak my dried chick peas overnight in cold water for 8 hours. As a guideline, don’t go over 12 hours. The peas are ready when you test one and it is no longer hard and really tastes similar to a ‘green pea’ – wonderful! Also, you do not have to boil dried chick peas to get them ready for cooking or eating, or, when making hummus. Boiling hardens the chick peas. I have had both and prefer the softer version using my method. TIP: when cooking chick peas add them at the end. The last 5-10 minutes of cooking. Similar to potatoes. Add potatoes at the end of a stew so they stay soft and eatable. NOTE: I also found that preparing chick peas from scratch produces the best, tender chickpeas with a creamy mouthfeel that the canned variety just can not compare. One pound of dried beans = About 2 cups hydrated chick peas. Re-hydrating chick peas is determined by taste. You do not know if your chick peas (dried or canned) have been on the shelf for months or years.

Healthy Power Bowl

Crunchy carrots add the right amount of color to this recipe. You can add cilantro or green bell peppers or any other vegetables that may be almost ready for a toss. The POWER IS YOURS!

The POWER IS IN YOU!

Dandelion Salad 😝 The Bitter Truth

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The DANDELION cannot shake its reputation as an obnoxious weed!

Spring is the ultimate season for fresh produce. Dandelion Salad is bright and refreshing, sprinkled with yellow petals. Our veggie-forward salad will awaken your taste buds after winter’s heavy meals.

What is the one of the first BRIGHT YELLOW herbs you see blooming on your lawn? Did you say DANDELION ⁉️ You’re right! First bloom in Spring 🌱 Second bloom in the Fall 🍁🍂 Two times!! Resilient!

Celebrate A Good Life With Dandelion Salad

The Dandelion Is A Herb!

“The FDA continues to treat dandelion as a weed. The agency’s official position is that “there is no convincing reason for believing it possesses any therapeutic virtues.” … “’What is a weed?‘” [Ralph Waldo] Emerson wrote. “A plant whose virtues have not yet been discovered.”’ As far as dandelion is concerned, truer words were never penned ” More about dandelions found in Michael Castleman’s book The New Healing Herbs

The Best Way To serve Dandelion Salad

They say “what grows together goes together,” and dandelion greens and strawberries are delicious proof that it’s true. This savory dandelion salad amps up that perfect pairing with a warm balsamic vinaigrette and slow-cooked red onions. A powerhouse of nutrients.

Dandelion Salad – by Clara at 94 yrs young. A wonderful lady!

DANDELION SALAD TIP: Clara picks the small dandelions for her salad. They’re best picked when tender, before the plant blooms, and they can be served raw or cooked. Chef’s TIP: The small, lighter green dandelions are milder than the large, dark green dandelion leaves.

Dandelion Salad

  • Servings: 2-3
  • Difficulty: easy
  • Print

INGREDIENTS
2 tablespoons Olive Oil
1 Medium Red Onion (sliced 1/4-inch thick from tip to root)
10 Ripe Strawberries (sliced)
2 tablespoons Balsamic Vinegar (divided)
1 bunch Dandelion Greens (about 8 ounces)
½ teaspoon Dijon Mustard ~Optional
add Salt and Pepper
DIRECTIONS
Slow-cook the onions in some olive oil to bring out their natural sweetness.
Macerate the strawberries in a tiny bit of balsamic vinegar while the onions cook.
For the last few minutes of cooking, stir in the rest of the balsamic. Off the heat, stir in a bit of Dijon mustard (or leave out). Voila, your dressing is made!
Toss it all together, and you’re ready to eat.

Relative to the dandelion are varieties of chicory. The cicoria, in Italian, is earthy and bitter. Don’t forget bitter Radicchio, also related to the leafy chicory. Dandelions detoxify the kidneys and liver, reduce swelling, improves vision, and prevent diabetes. Even though it bites you back..its better than a pill! And has anti-viral properties.

The More Bitter..The More Better!

. . . . .coined by Dr. Steven Gundry, a cardiologist, medical researcher, and author ..his mission is to improve health.

. . . . . . . A FIELD OF DREAMS!

Dandelion is An Antioxidant

Antioxidants work to neutralize the harmful effects of free radicals. The human body produces free radicals naturally, but they cause harm by accelerating aging or the progression of certain diseases.

Make A Wish And May It Come True!

The dandelion is one of the oldest herbs used for medicine in the the Roman days and as an edible green. ( You can get if free on your untreated lawn). Ask Adelle Davis, the leading nutritional advocate, who changed the American diet.

The first time I heard about Edible Dandelions was from Adelle Davis on the Johnny Carson Show. People laughed when she said you could eat dandelions. A pioneer Of Nutritional Eating, Adelle’s work (defined in her books) helped shape the American Diet towards better nutritional choices! (25 February 1904 – 31 May 1974)

The DANDELION GREENS contains MORE Protein and iron than —> SPINACH!!! They are high in iron, calcium, Vitamins A, C, K and B2 among other vitamins and minerals. and is used for medicine.

Try it once – and you can tell your friends you had dandelion salad! ADDED MEASURE: Sprinkle the yellow flower petals on top of your salad. It is edible too. TIP: Pull the yellow petals off individually. Do not add the rest of the flower -> only the yellow part. Looks like fresh, yellow saffron.

Yes Sweetie –You can eat the flowers!

Current Distribution: Dandelions have been established in the Americas , Australia , and New Zealand amongst many other temperate regions such as Austria , Italy , Poland , and Turkey and throughout the United States. India, for example has largely cultivated the plant to use as a remedy for liver problems.