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Jane's 'Pea' licious Salad

‘Pea’licious Salad

Happy spring! I am sitting on my front porch, newly swept and ready for summer, enjoying a beautiful sunny Santa Fe morning. While I was away for three months in England, I found it difficult at times to eat healthy. Actually, almost all the time. I also became addicted to sugar again. Yes, addicted! (Do you know that the part of our brain that lights up with cocaine use is the very same part that lights up when you eat sugar? Yeah, that’s right, sugar is addictive and destructive.) I also packed on the pounds, felt lousy and even depressed. Then the health coach started putting two and two together and realized that my diet was doing me in and I better listen to what I tell people every day, “what you eat makes a difference in how you feel!” So I quit sugar, cold turkey and within three days, the brain fog lifted, the bad thoughts left and I started feeling like my old self. I also tried to find the healthiest item on the menu when eating out and to be mindful when cooking in our flat. When I returned home a few weeks later, I went back to a total nutritarian lifestyle and I’ve lost 11 pounds in two and a half weeks, and I feel great. I’m convicted now. I could not have seen more clearly the night and day difference between how I feel when on a nutritarian diet vs. a sugar laden, nutrient poor diet. (And BTW, my lady friends of a certain age, I suffered terrible hot flashes during my detour of bad eating, but when I stopped the sugar, the hot flashes went to almost nothing, and since I returned to total nutritarian, I’ve not suffered a single one. Yes, what you eat is that powerful!) Now, on to the fun!

This is a recipe I adapted from the seasonal A’peas’ment salad at Viniagrette: A Salad Bistro, here in Santa Fe. Nutrient dense and delicious!

Jane's 'Pea' licious Salad
munchy, crunchy, taste explosion

‘Pea’licious Salad

'Pea' licious Salad
Author: 
Recipe type: Salad
Cuisine: American
Prep time: 
Total time: 
Serves: 2
 
This nutrient dense salad will fill you up and delight your tastebuds
Ingredients
  • One head Romaine lettuce, chopped
  • ½ package chopped sugar snap peas
  • ½ cup julienned radishes
  • ½ cup julienned jicama
  • 1 cup chopped red pepper
  • ¼ cup chopped mint leaves
  • black sesame seeds
  • dressing:
  • ½ cup raw pistachio nuts
  • ½ cup chopped mint leaves
  • 2 cloves garlic
  • 2 scallions, chopped
  • ¼ - ½ cup unsweetened almond milk
  • 2 Tbs. lemongrass mint white balsamic OR 2 Tbs. lemon juice
  • 2 Tbs. champagne vinegar
  • 1 Tbs. nutritional yeast
  • black pepper to taste
Instructions
  1. Chop all salad ingredients and toss in large salad bowl
  2. Place all dressing ingredients in blender or food processor starting with ¼ c. almond milk
  3. Add more milk to desired consistency
  4. Sprinkle salad with black sesame seeds
  5. Serves 2 for a full meal or 4-6 as side salad

 

Give this salad a try! Interested in the Nutritarian lifestyle? Read The End of Dieting: How to live for life, by Dr. Joel Fuhrman and if you need a coach to help you through the transition, check out my health coaching packages. 

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Peace and JOY!

Friday-Foodie

Friday Foodie: Kidney Bean and Pomegranate Salad

Friday Foodie: Kidney Bean and Pomegranate Salad

It’s Friday Foodie Time! It’s Friday Foodie Time! Let’s cook and have some wine, It’s Friday Foodie Time! (Some of you are old enough to know the tune this might be sung to. Everyone else, just make up your own.)

So here’s a super quick salad recipe my sister sent me from Azerbaijan. (Say what? A country that used to be part of the Soviet Union. Next to Turkey and Iran. She lives in Baku.)

Azeri Kidney Bean Salad

This is super simple and can be eaten on it’s own or piled on some greens of some kind. I think it would be really great with arugula. Beans are highly nutritious, but get a bad rap because of their gas producing ways, but if you eat beans on a regular basis (one cup a day is what you should aim for) and keep your gut cleared out by eating plenty of healthy fiber, the gas will be little and the aroma non-exisistent. Really! What’s so great about beans? They are starch resistant, good for the heart and should be part of any diabetics diet. Dr. Joel Fuhrman explains it all here. So here’s your recipe. Enjoy!

Friday Foodie: Kidney Bean and Pomegranate Salad
Author: 
Recipe type: Salad
Cuisine: Azeri
Prep time: 
Total time: 
Serves: 2
 
A quick kidney bean salad. High in antioxidants and fiber.
Ingredients
  • 1 can kidney beans; rinsed
  • ¼ + pomegranate seeds
  • 2 Tbs. chopped red onion
  • 2 Tbs. chopped cilantro and/or mint
  • 1 tsp balsamic vinegar (a white is nice in this salad)
  • ½ tsp olive oil
  • substitute: chopped tart orange slices for pomegranate seeds
Instructions
  1. Mix all ingredients in a bowl.
  2. Can be eaten alone or served on salad greens like arugula.

 

Friday-Foodie

Friday Foodie: Quinoa Salad with Apples, Walnuts and Mint

Friday Foodie Quinoa Salad with Apples, Walnuts and Mint is a great mix of crispiness  and popping flavors. The above picture shows the layers of color before tossing. I seem to have failed to take a final picture, but this gives you the essence of this light, tasty, easy to prepare salad.

Start with 1 1/2 cups quinoa, prepared according to package instructions. I made mine in the rice cooker on the white rice setting. I made it a day ahead so it would already be cooled.

I used already sliced apples and then simply chopped them up into small, bite size pieces.

The walnuts did not need further chopping.

I like this frozen roasted corn, as it is easy to throw into any dish. No need to defrost. By the time the salad is ready to be tossed, the corn will be defrosted. If frozen roasted is unavailable, either roast a cob and remove or use any frozen corn. It does not have to be roasted. Do not use canned.

This celery was in the bottom of the drawer on its last leg, but still crunchy and this salad was a good way to use it up. I cut into long strips, as above, then chop.

This kale is quite young and tender. Avoid the big heavy leaves as they will not be as tender. If that is all that is available, cut the amount to 1/4 cup instead of 1/2 and chop into small pieces.

Aren’t red peppers just beautiful! I love the color and they always seem so juicy.

This is just a few sprigs of the mint leaves I had. Sadly, kind of blurry. The mint adds the refreshing pop that makes this salad so delicious.

This salad was inspired by a salad I ate at the Flying Star a few weeks ago. I almost didn’t order it, as it sounded like such an odd combination, but it truly is delicious. I dressed the salad with pomegranate balsamic, but I have included a recipe for a pomegranate vinaigrette that could be used. I hope you will give this a try. This salad kept nicely for 4-5 days, so it is a great choice to fix ahead and have ready for a sack lunch. Quinoa provides a protein punch that satiates and keeps you feeling full. This could also be served on a bed of mixed greens. Give it a try and enjoy!

Friday Foodie: Quinoa Apple Walnut Salad with Mint
Author: 
Recipe type: Salad
Cuisine: Vegan
Prep time: 
Total time: 
Serves: 4
 
A delicious salad light and crispy salad dressed with Pomegranate Balsamic or an alternative Pomegranate Vinaigrette, recipe following.
Ingredients
  • 1 ½ cups quinoa prepared following package instructions
  • ¾ cup chopped apples (use a tart apple, no need to peel)
  • ½ cup chopped walnuts
  • ½ cup roasted corn kernels (frozen is fine)
  • ½ cup chopped celery
  • ½ - 1 cup chopped baby kale leaves
  • ½ cup chopped red pepper
  • ½ cup chopped mint leaves (or less if preferred)
  • ¼ cup Pomegranate Balsamic
Instructions
  1. Place all ingredients, except balsamic, in a large salad bowl.
  2. Toss until well combined.
  3. Pour balsamic across salad and toss until ingredients are moistened.
  4. May be served on a bed of lettuce greens.
  5. Alternative Pomegranate Vinaigrette
  6. I cup of POM or other 100% pomegranate juice (read the label)
  7. ½ tsp of sugar
  8. ½ tsp of salt
  9. tsps high quality balsamic
  10. tsp high quality olive oil (optional)
  11. Bring the juice to a boil.
  12. Turn down heat and reduce the liquid to about ⅓ – ½ cup.
  13. Remove from heat.
  14. Stir in remaining ingredients until sugar and salt are dissolved.
  15. Allow to cool.
  16. Dress salad with desired amount.

 

Prevent Diabetes Program Diets are available here! Contact jane@janeannthompson.com

Layers of veggies

Friday Foodie: Quinoa Apple Walnut Salad with Mint

Layers of color before tossing. I seem to have failed to take a final picture, but this gives you the essence of this light, tasty, easy to prepare salad.

Layers of veggies

Start with 1 1/2 cups quinoa, prepared according to package instructions. I made mine in the rice cooker on the white rice setting. I made it a day ahead so it would already be cooled.

Sliced Apples

I used already sliced apples and then simply chopped them up into small, bite size pieces.

Walnuts

The walnuts did not need further chopping.

Frozen Corn

I like this frozen roasted corn, as it is easy to throw into any dish. No need to defrost. By the time the salad is ready to be tossed, the corn will be defrosted. If frozen roasted is unavailable, either roast a cob and remove or use any frozen corn. It does not have to be roasted. Do not use canned.

Celery

This celery was in the bottom of the drawer on its last leg, but still crunchy and this salad was a good way to use it up. I cut into long strips, as above, then chop.

Tender Young Kale

This kale is quite young and tender. Avoid the big heavy leaves as they will not be as tender. If that is all that is available, cut the amount to 1/4 cup instead of 1/2 and chop into small pieces.

Red Peppers

Aren’t red peppers just beautiful! I love the color and they always seem so juicy.

Mint

This is just a few sprigs of the mint leaves I had. Sadly, kind of blurry. The mint adds the refreshing pop that makes this salad so delicious.

This salad was inspired by a salad I ate at the Flying Star a few weeks ago. I almost didn’t order it, as it sounded like such an odd combination, but it truly is delicious. I dressed the salad with pomegranate balsamic, but I have included a recipe for a pomegranate vinaigrette that could be used. I hope you will give this a try. This salad kept nicely for 4-5 days, so it is a great choice to fix ahead and have ready for a sack lunch. Quinoa provides a protein punch that satiates and keeps you feeling full. This could also be served on a bed of mixed greens. Give it a try and enjoy!

Quinoa Apple Walnut Salad in a Pomegranate Balsamic

1 ½ cups quinoa prepared following package instructions
¾ cup chopped apples (use a tart apple, no need to peel)
½ cup chopped walnuts
½ cup roasted corn kernels (frozen is fine)
½ cup chopped celery
½ – 1 cup chopped baby kale leaves
½ cup chopped red pepper
½ cup chopped mint leaves (or less if preferred)
¼ cup Pomegranate Balsamic

Place all ingredients, except balsamic, in a large salad bowl. Toss until well combined. Pour balsamic across salad and toss until ingredients are moistened.

The mint and apples make this a refreshing salad. This salad could also be dressed with a:

Pomegranate Vinaigrette

1 cup of POM or other 100% pomegranate juice (read the label)
½  tsp of sugar
½ tsp of salt
2 tsps high quality balsamic
1 tsp high quality olive oil (optional)

Bring the juice to a boil. Turn down heat and reduce the liquid to about 1/3 – ½ cup. Remove from heat. Stir in remaining ingredients until sugar and salt are dissolved. Allow to cool. Dress salad with desired amount.

Recipe by Jane Thompson
www.janeannthompson.com