2 minute dijon dressing

There is nothing simpler and more dynamic than a salad – especially at dinnertime. In my home the last meal of the day (other than a protein shake while on prep) is a salad. The ingredients can be used in a variety of ways to prep other types of meals & snacks during the week.

All of your hard earned cashola spent on organic & pesticide free fruits and vegetables will not go to waste if you can keep a wide range of meals in your grab bags. This is one of them.

I’m adding some produce notes before the quick dressing recipe because I want you to keep at least 5 or 6 types of fresh veggies in the fridge for all around use at all times:

1 – Cucumbers – use these little suckers to make juice, scoop hummus, eat plain, place on salad, make into their own salad with a modification to THIS little recipe here or place on tired eyes.

2 – Carrots, Celery & Peppers– see cucumbers…..these can also be sauteed for quesadillas, or added to quick soups. Not sure how hot they will be on eyes, test it and let me know.

3 – Kale & Spinach – great salad base, great smoothie & juice base, great sauteed with onions and garlic, fantastic kale chips &  oh yes- you can also add both to salad. Don’t waste this delicious cruciferous delight.

Ingredients: 

Dressing: 

4 tbsp dijon mustard

2.5 tbsp nutritional yeast

1 tsp apple cider vinegar

1/8 cup water

Salad ingredients: 

4 cups diced curly green kale

2 cups spinach

1 cup beet leaves

2 cups romaine hearts

1 cup sliced cukes

1 cup sliced carrots

1 cup diced celery

1 cup diced red pepper

Sprinkling of hemp hearts

Protein options: Tofurky “chicken” or Green Cuisine Smoked Tempeh

(6-7 oz for average sized men 3-4 oz for women)

Method: 

You know the method for the salad, right? I mean, just look at the picture.

Add all dressing ingredients to vessel large enough to hold them, whisk with fork. This should be runny so that it coats your entire salad without being “too much” sauce.

Serves 4.

 

 

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Inflammatory foods & speed healing for an active summer

Happy Monday everyone!!

 

The weather is so much nicer out now and this means (hopefully) that you are all out getting some sunshine and exercise. With movement comes fitness and inevitably, injury. Here are some foods to consume/avoid should you become injured or suffer from chronic pain. Get lots of rest and see a doctor if any pain persists longer than a week or two.

 

Do your best to minimize inflammation in your body for a speedy recovery. As a general rule avoid the “Three P’s” Processed, packaged or prepared foods. If that’s all you remember, you’re ahead of the pack.

 

Inflammatory foods to avoid/speed up healing:

 

Hydrogenated / trans fats – margarine, shortening, lard (foods like cookies/pies/buns that are made with them)

 

Meat & poultry – avoid while injured, seek out lean & clean proteins like fish, beans and legumes.

 

Fried foods

 

White sugar, pop, juices

 

Synthetic sweeteners – Splenda/aspartame

 

Additives – sulfites/benzoates and colourings like F/D/C #100 etc…

 

Dairy

 

Wheat

 

Alcohol

 

Nightshades – tomato, potato, eggplant, peppers (their alkaloid levels increase inflammation)

 

 

Eat lots of:

 

Blueberries

Grapes

Apples

Cayenne Pepper

Turmeric

Celery

Cherries

Dark green veggies (kale/spinach/broccoli)

Drink lots of water

Raw Olive Oil

Almonds – raw

Organic soy beans

Fennel

Fish/Omega 3’s

Hemp hearts/seeds