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Quick Salmon and Avocado Salad

This salmon and avocado salad is extremely convenient, simple and inexpensive. It is so good for you it’s hard to believe it takes 2 minutes to make.  We use canned Wild Alaskan Salmon we got from Costco and local avocados. You could also try this with  high quality canned tuna (but obviously only eat it occasionally because of mercury and other toxins). For this recipe you can serve the salmon salad over a bed a lettuce, top with Manchego cheese or make a sandwich. If you want you can also add diced celery, and use products like Veganiase to make it taste more like your traditional tuna salad.

Both wild salmon and avocados are high in omega 3 fatty acids, which are vital to our health. Most of the common knowledge about omega 3’s stops there, and that’s ok. We don’t all need to be nutritionists to eat better. In our increasingly “Westernized” diets, we have an imbalance of omega 3s (the good kine) and omega 6 (the kine we need to limit). Omega 6 acids are in many things that are good for us (in moderation) but also in many things we should avoid, especially the conventional and GMO versions (soybean oil, cottonseed oil, vegetable oil, corn oil, meat and dairy products, imitation cheeses, imitation eggs and egg mixes).

salmon and avocado salad

Recipe for Salmon and Avocado Salad

Servings: 2

Ingredients:

  • 1 can wild salmon
  • 1 small-medium avocado
  • 1-2 dashes organic, or non-GMO, soy sauce (or gluten-free tamari)
  • A few turns of fresh ground black pepper

Steps:

  1. drain salmon
  2. mash salmon and whole avocado in bowl
  3. add pepper and soy sauce to taste (careful not to add to much soy)

 

 

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Creamy macadamia nut dressing

This creamy macadamia nut dressing recipe is Adam’s creation. It is essentially one of the only dressings we make because it is so satisfying. It also has many different applications besides salad. For example, we use it mixed with pasta as the sauce, we use it in our tacos, on top of our shepard’s pie, to dip our carrots in and more. The texture is silky, with a slight tang, a subtle sweetness and a strange taste resemblance to bacon. Adam says it reminds him of the secret sauce commonly used in fast food restaurants. Yet, this recipe is vegan, gluten-free, gmo-free, and extremely delicious.

Macadamia nuts are the local choice for nuts or seeds in Hawaii. They also have a unique set of nutritional benefits. Firstly, it is an excellent source of energy as it has one of the highest caloric values for the seeds/nuts (100g is 718 calories). They are high in fiber and are naturally gluten-free. Additionally, macadamia nuts are packed with minerals (calcium, iron, magnesium, manganese, selenium and zinc), antioxidants, and vitamins (especially B-complex vitamins, with smaller amounts of Vitamin A and Vitamin E. Macadamia nuts are also a rich source of monounsaturated fatty acids like oleic acid and palmitoleic acid. These are known  to help lower total LDL (bad) cholesterol and increase HDL or good cholesterol.

Recipe for creamy macadamia nut dressing:

Ingredients:

  • 1 cup mac nuts (or other creamy nut, like cashews)
  • 1/4 cup plus 2 tablespoons soy sauce (non-gmo and gluten-free)
  • 1/4 of a medium red bell pepper
  • 4-6” sprig of rosemary (stem removed)
  • 1/2 – 1/3 cup water
  • 1/4 cup plus 2 tablespoons olive oil
  • 3 tablespoons dijon mustard

Steps:

Blend ingredients together in blender, slowly adding water until creamy consistency is achieved. Add salt if necessary.

 Ideas for a salad:

Salad: (use as many as you have, but at least 3).

  • Chopped mixed lettuces
  • Chopped tomatoes
  • Carrot slices (use a peeler to achieve thin strips)
  • Beet slices, same method as above
  • Sliced radish
  • Chopped cucumber
  • Fresh corn
  • Sprouts
  • Raisins
  • Chopped apples

Resources:

  1. http://www.nutrition-and-you.com/macadamia-nut.html
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Raw carrot and beet salad with tahini dressing

My brother Dan brought this recipe beet salad with tahini dressing into my life. Him and his girlfriend used to make this often. To get me involved they started asking for my help making the dressing. After I had made the tahini dressing just a few times in their presence, they made me do it from ever on, which was how I built my confidence in making salad dressings. It is so creamy and yummy, it perfectly balances the earthiness of the raw beets and the sweetness of the carrots.

If you need a good way to include raw beets in your diet, this is it. It is also a great way to use raw carrots and beets from your garden. Guests are amazed at how good it tastes. Most people eating this salad recipe eat way more beets in one sitting than they ever would have. Remember, tahini is from ground sesame’s so anyone with an allergy to this should be warned  : )

If you looking for another way to use raw beets and carrots, juicing them has amazing health benefits. My very favorite homemade fresh juice is carrot apple beet juice with ginger. Afterwards I often use the pulp to make pulp bread.

If you like beets and sweets you should check out my killer recipe for beet brownies and also my healthy carrot cake recipe.

Raw carrot and beet salad with tahini dressing

Yield: 4-6 servings

Equipment: Food processor or other method for grating beets and carrots (e.x. mandoline slicer, spiralizer, cheese grater), and a blender for dressing.

Ingredients for the salad:

  • 10 medium-large carrots
  • 2-3 beets
  • Lettuce or mixed baby greens

Tahini dressing ingredients:

  • 6 tablespoons tahini
  • 2 medium cloves garlic, chopped
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons olive oil
  • ¼ cup (or more water)
  • 1 teaspoon honey
  • 1-2 tablespoons lemon juice
  • salt
  • optional: add a little goat cheese to make it creamy

Steps:

  1. First, prepare the dressing in blender by combining all ingredients until smooth.
  2. Next, grate the carrots and then the beets (easiest in food processor), if you wish squeeze a little lemon over them so the carrots keep their color.
  3. Place the carrots and beets in bowl and mix in the dressing, serve on top of lettuce or mixed baby greens (you will have more dressing than salad, dressing should stay good in refrigerator for about 5 days).

Resources on the Health Benefits of Beets, carrots, and tahini

  1. http://www.health.com/nutrition/beets-health-benefits
  2. https://www.almanac.com/blog/natural-health-home-tips/beets-health-benefits
  3. http://www.medicalnewstoday.com/articles/298585.php
  4. http://www.realfoodforlife.com/10-benefits-of-carrots-the-crunchy-powerfood/
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