Spinach, Grated Broccoli, and Grape Salad

With the current enthusiasm for the health benefits of kale, spinach seems to have been pushed into the background. But it is to has stood the test of time as an incredibly nutritious food. Medical research continues to demonstrate its value.

[su_expanding_quote_without_link source=”SuperFoods Rx: Fourteen Foods that Will Change your Life”full_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer development. Spinach contains two vital antioxidants—glutathione and alpha lipoic acid. The first is the primary antioxidant in all cells where its critically important job is to protect our DNA. It repairs damaged DNA, promotes healthy cell replication, boosts the immune systems and reduces chronic inflammation. Alpha lipoic acid not only boosts glutathione, it helps stabilize blood sugar…Lutein, another powerful antioxidant in spinach, works to enhance the body’s immune system, thus warding off many types of cancers.” short_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer”]
spinach broccoli grape salad
Spinach, Grated Broccoli, and Grape Salad
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spinach broccoli grape salad
Spinach, Grated Broccoli, and Grape Salad
Print Recipe
Ingredients
CMF Vinaigrette
Salad
Adjust servings:
Units:
Instructions
CMF Vinaigrette
  1. Place salt and pepper in a small bowl, add vinegar and water, stir until salt is dissolved
  2. Whisk in extra virgin olive oil
  3. Season to your taste by adjusting salt and pepper, and also another tablespoon or two of extra virgin olive oil
Salad
  1. Mix all ingredients in a salad bowl
  2. Drizzle vinaigrette on top and toss until combined
Recipe Notes

[su_original_recipe]

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Arugula Peach Salad

Arugula Peach Salad
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Arugula Peach Salad
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Ingredients
Salad
Balsamic Vinaigrette
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Units:
Instructions
  1. Place arugula in a bowl.
  2. Cut the peaches into slices and add to arugula. Add chopped cauliflower and half of sunflower seeds.
  3. Pour balsamic vinaigrette over salad just before serving and toss.
  4. Sprinkle remaining sunflower seeds on top.
Balsamic Vinaigrette
  1. Place salt in a small bowl.
  2. Add balsamic vinegar and water; stir with a small whisk or fork to dissolve salt.
  3. Pour extra virgin olive oil in a stream into vinegar, mixing the whole time to emulsify.
Recipe Notes

Variations:

  • Can use mango or pear instead of peach
  • Add one peeled and diced avocado
  • Use chopped nuts (walnuts, almonds, pecans…) instead of seeds

    • Color My Food Original Recipe

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    CMF Pad Thai Inspired

    Pad Thai is noodle dish of stir-fried rice noodles with vegetables, peanuts, sprouts and a choice of meat.  One of the most well-known Thai dishes, it can be found at Thai restaurants around the world and roadside stands in Thailand. The balance of flavors and textures makes it so popular.

    Thai food usually incorporates lemon grass, and kaffir lime leaves which are not in my staples so this is my adaptation.

    I love the colors and nutrient-density of this meal, my families loves the flavors. It’s an excellent one-dish option on weeknights,  particularly if the vegges are prepped ahead of time.

    Go vegan with tofu and/or edamame or add beef, shrimp, chicken or pork. I aim to include key nutrient-dense foods (Greens, beans, onions, nuts/seeds)

    I’ve recently discovered black sesame seeds; they’re a whole unhulled variety often used in Asian cooking both for flavor and to create a color accent.

    Health Benefits of Black Sesame Seeds

    Variations

    • No bell peppers, no problem. Use green beans, broccoli, snap peas, whatever vegetables are on hand
    • Go vegan with tofu and (or) edamame
    • Use leftover chicken, pork or shrimp
    • Add shrimp, I usually have some in my freezer times when I need to make a quick dinner
    CMF Pad Thai
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    Servings
    4
    Servings
    4
    CMF Pad Thai
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    Servings
    4
    Servings
    4
    Ingredients
    Pad Thai
    Peanut Sauce
    Adjust servings:
    Units:
    Instructions
    1. Bring a large pot of water to a rolling boil. Add the noodles, reduce heat and cook for 7 to 10 minutes or until tender. Drain the noodles and rinse under cold water until they cool off. Set aside.
    2. Use a food processor or julienne mandolin (or a grater) slice carrot into thin strips and put in a bowl. Toss in sliced green onion.
    3. Cut the bell pepper into strips as thin as you can. Add to carrot bowl.
    4. Cut out the spine of the kale leaves and slice horizontally as thin as you can; should make about 1 cup. Add to carrot bowl.
    5. Toss pad Thai noodles and sesame seeds with vegetables until it is all combined.
    6. Place all lime juice, peanut butter, honey, tamari sauce, ginger and water in small food processor or blender and blend until smooth.
    7. Pour peanut sauce over pad Thai; toss until combined. Sprinkle black sesame seeds on top and serve.
    Recipe Notes

    A Color My Food original recipe

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    Lemony Arugula Pesto

    This pesto is especially delicious drizzled on roasted fish fillets or grilled chicken breasts.

    Other ways to use it:

    • Toss with whole-grain pasta and white beans, add chopped roasted red bell peppers or sun-dried tomatoes and voila! dinner is ready.
    • Spread on bread in place of mayonnaise for sandwiches
    • Put on on toast or a rice cake for an afternoon snack
    • Spread on baguette slices or crostini (toasted baguette slices) for appetizers; add a half a cherry tomato or sliver or roasted bell pepper for a decorative touch
    • Use as a dip for pita chips and/or crudites (carrots sticks, celery, or other vegetable sticks)

    Arugula is part of the cruciferous family, high on the list of super immunity foods.

    Health Benefits of Arugula

    Arugula Pesto
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    Arugula Pesto
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    Ingredients
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    Instructions
    1. In a food processor grind walnuts. Remove and set aside.
    2. Put lemon juice, water, olive oil and garlic in processor. Add arugula pulse repeatedly, turning off and mixing around as needed, until smooth.
    3. Season with salt and pepper to taste.
    Recipe Notes

    [su_original_recipe]

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    Pea, Pistachio and Cilantro Hummus

    I found this recipe on Pinterest and it’s become one of my favorites. Thank you, Peas and Crayons!

    When I don’t have pistachios, I use walnuts or almonds. I serve it for dinner guests with carrot and celery sticks, and either fresh pita wedges, pita chips or crispy whole-grain or seed crackers.

    The leftovers go in a mason jar that gets used throughout the week on toast for breakfast or a snack, or in a wrap with greens and a tablespoon or two of sunflower seeds. It also makes a delicious sandwich spread instead of mayonnaise.

    Health Benefits of Cilantro

    • Cilantro is most often cited as being effective for toxic metal cleansing.The chemical compounds in cilantro bind to toxic metals and loosen them from the tissue.
    • May be able to help prevent cardiovascular damage. [2]
    • The School of Life Science in Tamil Nadu, India noted, after researching the activity of cilantro leaves and stem, “if used in cuisine would be a remedy for diabetes.” [3]
    • Strong antioxidant activity. [4]
    • Has been shown to have anti-anxiety effects. [5]
    • May help improve sleep quality. [6]
    • Has been examined and described to have a blood-sugar lowering effect. [7]
    Cilantro, Pea and Pistachio Hummus
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    Prep Time
    15 minutes
    Prep Time
    15 minutes
    Cilantro, Pea and Pistachio Hummus
    Print Recipe
    Prep Time
    15 minutes
    Prep Time
    15 minutes
    Ingredients
    Adjust servings:
    Units:
    Instructions
    1. In a food processor or blender, combine chickpeas, peas, tahini, olive oil, and most of cilantro. Add cilantro, saving several springs for garnishing.
    2. Blend to incorporate.
    3. Scrape down the sides and add garlic, salt, red pepper flakes and water. Blend until deliciously creamy.
    4. More oil, tahini, or water will thin out the hummus, more red pepper flakes will add heat and you can even add some lemon or lime juice to add some zest to the dip!
    5. To dress it up, drizzle 1/2 - 1 tablespoon of extra-virgin olive oil over it, and sprinkle some chopped cilantro and pistachios and on top.
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    A Hearty Wild Rice Dish

    I like the texture and colors of a wild rice blend, but also use brown rice instead.

    The chicken broth enhances the flavor (and nutrients); use vegetable broth instead for vegan guests, or even simply use water.

    As a side dish it also pairs nicely with grilled chicken, broiled fish brushed with extra-virgin olive oil and crushed garlic, or roasted pork tenderloin.

    It is even robust and nutritious enough to be a main entrée, try one of the below variations. It easily dresses up for guests served on a bed of spinach or baby kale tossed in lime vinaigrette. Serve it with crusty bread with a pesto dip. And for dessert, the Mango Yogurt Mousse.

    Variations:

    1. Add 1 chopped avocado, 1 chopped mango and 1/2 cup chopped parsley
    2. Add a 1 1/2 cup chopped tomatoes and 1/2 cup chopped basil
    3. Add 1 cup of black beans, and 1/2 cup of chopped cilantro.
    4. Add 1 chopped cucumber and 1/2 cup chopped mint
    Wild Rice, Quinoa and Corn
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    Servings
    8
    Servings
    8
    Wild Rice, Quinoa and Corn
    Print Recipe
    Servings
    8
    Servings
    8
    Ingredients
    Adjust servings:
    Units:
    Instructions
    1. Place the wild rice in a saucepan and toast it over medium heat until the translucent grains of the white rice look white. Add the broth and bring to a boil. Cover, reduce the heat to simmer and cook approximately 45 minutes or until rice is tender.
    2. In another saucepan, toast the quinoa. When it begins to make little popping sounds, add the water, bring it to a boil. Immediately turn heat down to simmer and cover the quinoa. Cook 25 minutes. Do NOT salt the quinoa until after it cooks or the seeds (technically they are seeds rather than grains) will not pop open.
    3. Mix the wild rice with the quinoa, add the corn and green onion and mix.
    4. Season with salt and pepper, drizzle with 1–2 tablespoons olive oil and mix one more time.
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