Archive for May, 2009

Kid-Style Summer Salads

May 21, 2009 · Filed under Kids Can Cook!, Salads, Vegetarian Dishes · Tagged , , , , , , , , , , , ,

Enjoy some salads kids may like and can help you make, compliments of Clayton College of Natural Health

Kid–Style Summer Salads
Trying to feed children healthy meals can sometimes prove to be difficult. Here are some yummy salad recipes that even the kids may like. They may even want to help make it!
• Crunchy Carrot Salad
• Apple Mango Salad

Crunchy Carrot Salad
1 pound carrots, peeled
3/4 cup dry–roasted unsalted peanuts
3 Tablespoons minced fresh parsley
2 Tablespoons finely chopped fresh mint
1/4 cup olive oil
2 Tablespoons fresh lemon juice
1 1/2 teaspoons sugar
1/4 teaspoon salt

Grate the carrots on the coarse side of a box grater (a food processor extracts a lot of liquid and will make the carrots too soft for this salad). In a large bowl, gently toss together the carrots, peanuts, parsley, and mint.
In a small bowl thoroughly stir together the olive oil, lemon juice, sugar, and salt, then pour the dressing onto the salad and toss again until the carrots are evenly coated. Let the salad stand for 20 minutes before serving, or refrigerate it and serve within 2 days.
Source

Apple Mango Salad
1 mango, peeled, seeded and cubed
1 Granny Smith apple, peeled, cored & diced
3/4 cup toasted cashews
1 Tablespoon balsamic vinegar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1 pinch salt

In a medium bowl, toss together mango, Granny Smith apple, cashews, balsamic vinegar, cinnamon, ginger, and salt.

Leave a comment »

Not Your Mother’s Pasta Salad

May 21, 2009 · Filed under Grain Dishes, Nutritious Family Recipes, Salads, Vegetarian Dishes · Tagged , , , , , , ,

This Pasta Recipe is from AICR.org’s Recipe Center

Not Your Mother’s Pasta Salad

It seems like no potluck is complete without at least ten dishes of pasta salad. Set your dish apart from the masses by adding a beautiful assortment of vegetables to a healthful platter of whole-wheat pasta. Without the standard white-flour pasta, full-fat mayonnaise and heaps of salt, your dish will provide more than just great taste: it also provides fiber, B and C vitamins, beta-carotene and cancer-fighting phytochemicals.
Mixed-Vegetable Pasta Salad
• 12 oz. whole-wheat pasta
• 1 1/2 Tbsp. extra virgin olive oil
• 1/4 cup low fat, reduced-sodium chicken broth
• 2 cloves garlic, chopped
• 1 large onion, chopped
• 1 (28 oz.) can unsalted, diced tomatoes in juice
• 1 (16 oz.) package button mushrooms, sliced
• 1 yellow bell pepper, sliced
• 1 red bell pepper, sliced
• 2 medium zucchini, shredded
• 1 tsp. dried oregano
• 1 tsp. dried basil
• 1 tsp. dried thyme
• Salt and freshly ground pepper, to taste
• 8 romaine lettuce leaves (may substitute any other large lettuce leaves)

Bring large pot of water to a boil. Add pasta and cook per package directions until al dente (firm, not mushy). Thoroughly drain pasta. Place in large bowl, add oil, toss and set aside.
Using large skillet over medium heat, heat chicken broth. Add garlic, onion and tomatoes. Cook until onion is softened, about 5 minutes. Add remaining vegetables and cook until tender crisp, about 5-6 minutes. Stir in oregano, basil, thyme, salt and pepper.
Add vegetable mix to pasta. Toss to mix evenly. Cover and refrigerate until well chilled, about 1-2 hours.
To serve, place lettuce leaves on plate. Top with pasta salad and serve immediately.
Makes 14 servings.
Per serving: 140 calories, 2.5 g. total fat (0 g. saturated fat), 24 g. carbohydrate,
5 g. protein, 3 g. dietary fiber, 140 mg. sodium.

Leave a comment »

How to Defend Against Swine Flu & Boost Your Immune System

May 2, 2009 · Filed under immune system, Special Topic · Tagged , , , , , , , , ,

How to Defend Against Swine Flu and Boost Your Immune System

1. SLEEP DEPRIVED NATION – The body rejuvenates and strengthens itself when it is at rest. For the most part, we require approximately 8 to 10 hours per night. Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol). The right amount of sleep can help to keep weight down, clear thinking and reasoning, improved mood, and vibrant, healthy skin.

Specifically with regard to our immune system, a study published in the journal Seminars in Clinical Neuropsychiatry indicates that “significant detrimental effects of immune functioning can be seen after a few days of total sleep deprivation or even several days of just partial sleep deprivation.” Get your zzz’s!

2. WATER, WATER, WATER – Staying hydrated can alleviate headaches, alleviate depression, hydrate skin – keep you youthful and happy! AND … Water flushes the body of toxins! You should be drinking daily, your body weight in pounds, divided by two = number of ounces of water per day. Add Electrosport for replacement of electrolytes after exercise with Fortune Delight.

3. ELIMINATE REFINED WHITE SUGAR. If you really want to boost your immune system, experts suggest that you eliminate sugar. Your energy levels will improve, your weight distribution will change, you will think more clearly, have less cravings, and your immune system will be strengthen … dramatically!

4. FILL UP YOUR PLATE (and YOU) with Fruits and Veggies! The nutritional value that you receive from raw fruits and vegetables is unparalleled. Their vitamins (with an emphasis on Vitamins A and C), phyto-chemicals that give fruits and veggies their color and antioxidants protect cells against environmental toxins and give your immune function a real big boost!

5. TEA TIME. Green tea is a rich source of a type of antioxidant called a catechin. Preliminary research has found that a specific catechin called epigallocatechin gallate (egcg), may give the beverage antigen-fighting abilities. In other words, it may well boost your immune system. Calli Tea and Fortune Delight are excellent choices!

6. INGEST FRIENDLY BACTERIA. Foods that contain probiotics, bacteria that stimulate immunity cells in the gastrointestinal tract, are found in yogurt or kefir drink. One drink per day may well keep infections away! Make sure that you look for yogurt (or kefir) that contains ‘live active cultures.’ I recommend Vitadophilus

7. STRESS-LESS. Our bodies respond to our emotions, to stress and upset, to feeling anxious or harassed and can manifest a cold, sore throat or more. Do create a space within yourself, within your physical environment (home or office) in which you can relax, calm down, take in a deep breath and let it go. Add Ese for anxiety, Top for mental stress and Joi for physical stress.

8. SHAKE IT! Exercise makes our body stronger, it increases the circulation of blood and nutrients, and it helps flush the body of toxins.

Learn more information on Dr. Karen Spencer Dees’ official website

Karen Spencer Dees, Ph.D.
Board Certified Holistic Nutrition
http://www.karenspencerdees.com
http://opp.sunrider.com/DrKarenSpencerDees/
Tel:508-309-4342
Fax:508-309-6892

Leave a comment »