RAW SAVORY CHOPPED SALAD WITH AVOCADO AND SUN DRIED TOMATOESO

Friends and food.  I love those occasions when old friends can fix their schedules so we can all get together for a meal.  When I say friends, I mean friends who have know each other for years and can pick up right where we left off when we see each other again.  My friend Ashely gathered all of us together... some are friends, some are fleshly family and others are family now through marriage.  I love it!  We all contributed a dish and the above is mine.  

This chopped salad is so tasty, it was really a crowd pleaser.  I will definitely make this again and again.  Super simple and savory.

RAW CHOPPED SALAD WITH AVOCADO AND SUN DRIED TOMATOES

1 cup chopped cucumber

1 cup chopped heirloom tomatoes, I like to use different colored tomatoes to bring out color

1 cup chopped sun dried tomatoes

1 cup chopped avocado

1 cup chopped mushroom

3/4 cup chopped red onion

2 cloves minced fresh garlic

1/2 cup to 1 cup chopped cilantro (use as much as like to taste)

1/2 cup pine nuts

1-2 lemons, juice of
1-2 tablespoons extra virgin olive oil
Sea salt to taste
Pepper to taste

Combine all the chopped ingredients and nuts into a large bowl. Squeeze int the lemon juice to taste.  I love the zestiness of the lemon, so I used to personally.  Toss the salad and drizzle in the olive oil and add salt and pepper to taste.  Toss again and taste. 

I am definitely making this for my family.  I love it.

Enjoy!

Join the discussion!

Do you have a favorite chopped salad recipe? We would love to hear what it is! Share it in the comments below. Links are welcome.

ALMOST RAW: VEGAN COLE SLAW WITH BRUSSEL SPROUTS

 

 

 



It's funny how your tastes change and mature as you grow older.  My mom did not make brussel sprouts too often when we were younger, but when shes did, the only way she cooked them was by boiling them.  Was that just they way they cooked them in the 70's and 80's?  I was scarred for almost the rest of my life. Haha!

 

 

I only started eating brussels sprouts last fall when we went over to a friends for dinner.  She cooked them in a way that that was so delicious that my husband (who also did not like brussel sprouts because of the exact same experience) and I devoured them.  And it was really simple, nothing fancy... cut the brussel sprouts intp halves, chop onion and place on baking pan and drizzle with olive oil salt and pepper and bake them till browned.  So simple yet so delicious.

 

Ever since that dinner we have been eating brussel sprouts.  I love them!  I love to put them in salads raw too.  And what a nice way to change up you cole slaw recipe.  It adds a nice kind of sweet taste to it.

 

Here's the recipe...

 

INGREDIENTS:

 

2-1/2 cups shredded brussel sprouts

1-1/2 cups shredded cabbage

1-1/2 cup julienned or sliced carrots

1 cup sliced celery

1/2 cup sliced red onion

1 lemon, juice of

2 table spoons veganise

2 table spoons vegan sour cream

salt and pepper to taste

 

Put all the in ingredients into a large bowl and mix well.  You can also garnish with cilantro if you'd like.  You can even substitute the veganise, sour cream, lemon, salt and pepper for our favorite creamy dressing.

 

So simple and so delicious.

 



 

Brussel sprouts are very nutritious as well.  Here are 11 benefits as to why brussel sprouts taste even better from Health Diaries...

 

Cholesterol
The high fiber content (over 15% of our RDA) of Brussels sprouts lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to do so, ultimately lowering the cholesterol amount within our bodies.

DNA
Recent studies have shown that certain compounds in Brussels sprouts block the activity of sulphotransferase enzymes that can be detrimental to the health and stability of DNA within white blood cells.

Antioxidants
A host of antioxidant ingredients are found in Brussels sprouts, including Vitamins C, E, and A, as well as the mineral manganese. Furthermore, flavonoid antioxidants like isorhamnetin, quercitin, and kaempferol also serve well to protect against oxidative stress on the body's cells.
 
Inflammation
Glucobrassicin, a glucosinolate particularly abundant in Brussels sprouts, has been shown to fight inflammation on a genetic level once converted into the molecule indole-3-carbinol, or ITC. Furthermore, one and a half cups of Brussels sprouts contain about 430 milligrams of omega-3 fatty acids (about ⅓ of the daily recommended amount) that are an essential part of our body's anti-inflammatory messaging molecules. Finally, the wealth of vitamin K found in Brussels sprouts has been shown to effectively regulate our body's inflammatory responses.

Cancer Prevention
Glucosinolates in Brussels sprouts and their detox-activating isothiocyanates are shown to fight against and even prevent various cancers, including bladder, breast, colon, lung, prostate, and ovarian cancer.

Cardiovascular Support
Brussels sprouts contain the isothiocyanate sulforaphane made from glucosinolates. This powerful compounds not only triggers anti-inflammatory activity in our cardiovascular system but may also prevent and even possibly help reverse blood vessel damage. By regulating inflammation within the body, Brussels sprouts can fight against the onset of heart attacks, ischemic heart disease, and arteriosclerosis. Furthermore, the lowered cholesterol mentioned earlier may also lessen the possibility of arterial blockage.

Digestion and Diet
One cup of Brussels sprouts contains four grams (16% of the RDA) of dietary fiber, which can aid in digestion, prevent constipation, maintain low blood sugar and check overeating. The sulforaphane found in Brussels spouts also protects our stomach lining by obstructing the overgrowth of Helicobacter pylori, a bacteria that can lead to gastric cancer.

Vitamin K
Brussels sprouts are especially high in vitamin K (one cup contains 273.5% of the RDA), which promotes healthy bones, prevents calcification of the body’s tissues, serves as an antioxidant and anti-inflammatory agent, and is essential for proper brain and nerve function.

 

Vitamin C
The nutritional benefits of vitamin C (one cup contains over 161% of the RDA) found in Brussels sprouts ensure a healthy immune system, ward against hyper tension, lower blood pressure, fight lead toxicity, combat cataracts, and serve as a powerful antioxidant that prevents “cellular rust,” which can lead to atherosclerosis, heart disease, stroke and cancer. Vitamin A Brussels sprouts also contains over 20% of the RDA of vitamin A that boosts immunity, protects eyes against cataracts and macular degeneration, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs. Folate A biochemical event called the methylation cycle relies on folate to properly transcribe DNA, transform norepinephrine into adrenalin, as well as transform serotonin into melatonin. Furthermore, folate suppresses the amino acid homocysteine that has been shown to contribute to heart disease. One cup of Brussels sprouts contains a healthy dose of folate (almost 25% of the RDA) and the health benefits associated with it.

 

Enjoy!

 

 

 

 



BUTTERNUT SQUASH AND JAPANESE SWEET POTATO SALAD

 

 

 

 

I love this simple twist on thetraditional potato salad using Japanese sweet potato and squashes to not onlyadd flavor but also nutrients. Adding in other raw vegetables gives it justthat much more freshness and crispness to each bite.

 

I think I am going to catagorize this as ridiculously simple!

 

BUTTERNUT SQUASH AND JAPANESE SWEET POTATO SALAD

 

3 each Japanese sweet potatoes, steamed and cubed

1 pound butter nut squash,steamed and cubed

1 cup carrots, chopped

1 cup celery, chopped

1 cup cucumber, chopped

1 yellow bell pepper, chopped

1 tablespoon dill, optional

1/2 cup low fat veganaise

salt & pepper to taste

1 lemon, juice of , optional

 

Add all ingredients into a largebowl and serve.  Love it!

 Take a look at these the goodness inJapanese sweet potatoes and butternut squash on Livestrong's site. You can’t go wrong.

 

 

Enjoy!

 

 

CAULIFLOWER RICE WITH PESTO

I am really loving this "rice" recipe!  Super, super easy and packed with flavor.  The pesto recipe is vegan and super flavorful.  I have been craving some pesto lately since my basil plant is still thriving... pray for me.  I hope it stays strong.



I definitely think this "rice" will be one of my go-tos for a quick and easy raw meal. 

CAULIFLOWER RICE WITH PESTO

FOR THE RICE

1 head cauliflower, chopped in the food processor

1 red pepper, diced

4 stalks of celery, diced

3 persian cucumbers, diced

1 small basket of crimini mushrooms or portobellos, chopped

VEGAN PESTO

1/3 cup pine nuts                  

1/2 cup olive oil                  

5 cloves garlic

1/3 cup nutritional yeast

1 bunch fresh basil leaves

salt and pepper to taste

For the pesto all the ingredients except the olive oil in the food processor, start processing and then slowing drizzle in the olive oil as everything is being processed.  Mix thoroughly.

Mix all the ingredients for the rice into a large bowl.  Then fold in the pesto sauce as desired and its ready to serve!

Such a delicious recipe.  Enjoy!





SIMPLE HEIRLOOM TOMATO SALAD

This was an inspiration from an outing with Felicia to the wonderful little cafe Lemonade.  Side note: They have many great and unique options for the everyday vegan.  Anyway, Felicia got this wonderful salad that was heirloom tomatoes with a light olive oil and basil dressing.  And that was it, but it was sooo flavorful!  I think that the key is to use really great tomatoes,  if you don’t have quality tomatoes you might as well make ketchup or something else because it just won’t do the salad justice!  I purchased my tomatoes from my local farmers market.

HEIRLOOM TOMATO SALAD

 

THE BASICS

 

2 small heirloom tomatoes

8 yellow grape tomatoes

1 tbsp. basil finely chopped (I used purple basil, but you can use whatever you have on hand)

zest of 1/2 lemon

1/4 c. olive oil

coarse salt (to taste)

pepper (to taste)

 

THE PROCESS
 

Pour olive oil in a bowl.  Add finely chopped basil and muddle basil by smashing with the back of a spoon.  Next quarter tomatoes into bite size chunks.  Add salt and pepper.  Stir to coat all tomatoes and garnish with lemon zest.  Enjoy!

 

Makes approximately 1 serving

 

A flavor revolution in your mouth!

ROASTED VEGETABLE + PEPITA SALAD WITH CRANBERRY QUINOA

Written by contributor Yumi Payne of Nastukashii.

Hello to all 'A Simply Raw Life' readers!  Thank you for stopping in.  I'm sure you've been enjoying all of the posts here as I have.  It's definitely sparked a lot of inspiration and motivation.

This salad has kind of a mouthful of a title, but I like getting an idea of what's in a dish by just knowing it's name.

Roasted vegetables are one of my favorite things to nibble on.   One of my go to side dishes is roasted carrots in olive oil & fennel seeds.  Super tasty.  Here, I added a few more things to go with...

Quinoa, nuts and seeds are always a tasty and filling addition to any salad.  All measurements are approximate.  Go with what balance you would prefer and have fun with it!

ROASTED VEGETABLE + PEPITA SALAD WITH CRANBERRY QUINOA

 

INGREDIENTS:

1 dozen carrots - sliced

1/2 red onion - sliced

1 red bell pepper - sliced

extra virgin olive oil

1-1/2 tbsp fennel seeds

salt & pepper to taste

2 medium sized zucchinis - sliced

a few dashes of chili powder

1/2 cup roasted salted pepita seeds

1/2 cup dried cranberries

1/2 cup cooked quinoa

mixed greens

Preheat oven to 425F.  In large bowl, combine carrots, red onion, bell pepper.  Drizzle with enough olive oil to coat vegetables after they are tossed. Add fennel seeds, then sea salt & freshly ground pepper to taste. On rimmed baking sheet lined with parchment paper,  spread out vegetables in even layer.   Roast in the oven for approximately 40-45 minutes or until edges have browned a bit.  

While veggies are roasting, cook quinoa per directions on bag or box.  Remove from pot.  Add a cranberries. Allow to cool.  Then, heat grill pan over medium-high heat with about a tbsp of olive oil.  Add sliced zucchini pieces in one layer.  Add salt & pepper and chili powder to taste.  Grill in pan until tender.  Remove from pan. Allow to cool.  

After vegetables are done roasting, allow to slightly cool.  In large serving bowl, add mixed salad greens, quinoa/cranberries, pepita seeds, zucchini, and roasted vegetables.  

Toss and enjoy with salad dressing of choice.

Thank you to A Simply Raw Life for having me over!

WARM BROWN RICE SALAD

 

 

 

 

 

I love these types of recipes and dishes because its super easy to make, it doesn't take a lot of time and you can make a lot and have some more for later.  I'll usually make a big bowl for dinner and then pack some for lunch the next day.  I love to cook, but there are defintely those day where you just do not have the time to spend in the kitchen.  This is is the perfect recipe for that.

 

Also, I love the fact that you can really substitute the brown rice for any of your favorite grains... bulgar, red lentils, black lentils, or my favorite black rice.  I made a similar dish HERE.

 

BROWN RICE SALAD

 

1 cup short grain brown rice, cooked

1 cup raw broccolli, chopped, or quick blanche*

1 cup raw cauliflower, chopped, or quick blanche*

1 cup raw mushrooms, sliced

1 cup butternut squash, steamed

1 cup edamames, perpared per directions

Fresh basil

2-3 tablespoons olive oil

Salt and pepper to taste

 

For these types of non raw recipes, I try to keep as many of the ingredients raw if I can.  I love the contrast between the soft and the crispness of the ingredients.

*For vegetables you don't like to eat raw, you can quick blanch them to cook them slightly and give them more greenness. Put the broccolli and cauliflower in a strainer, boil some water in a small pot. Once the water is boiled pour it over the broccolli or cauliflower, then run it through some cold water and serve.

 

Cook the rice and the butternut squash and cool to room tempurature.  Blend all the ingredients in a large bow, fold and season with salt and pepper.  So simple!

 

Enjoy!

 

 



 

 

 



 

 

 

 



SUMMER PEACH SALAD WITH PEPITAS

Summer is rolling quickly past us here in Los Angeles.  I am a bit sad by it because the weather in Southern California is quite nice year round.  It's hot where we live in the summer, but we can drive 20 minutes to be near the beach and have fabulous weather.  I've been eating a lot of peaches for breakfast, raw or in smoothies this summer, but I thought what about in a salad?  I've seen a few recipes that use nectarines and so I thought, why not, let's try it! 

PEACH SALAD WITH PEPITAS

1 package arugula salad mix (spring mix or baby greens will works too)
1 organic cucumber (I made strips with my vegetable peeler to change it up)
1-2 organic roma tomatos, to your liking
1/4-1/2 chopped red onion to your liking (you can also use green onion)
1/4 cup cilantro, chopped (optional)
2 peaches, sliced
1/2 cup Pepitas, or more if you'd like

DRESSING:

Creamy Cucumber Avocado Dressing - find the recipe HERE

Mix all the salad ingredients in a big bowl, plate, drizzle on the dressing and serve.

This salad is so refreshing!
I hope to do one more peach recipe tomorrow to get ready for the long weekend.


Enjoy!


Photo: Taken by Felicia using iPhone 4, Summer Peach Salad, Creamy Avocado Cumumber Dressing, Plate from Ikea, paper from Michaels.

BUTTERNUT SQUASH POTATO SALAD

 

 

 

I don't know about you, but I grew up eating potato salad.  My mom, even though she is from Japan and only came here in her early twenties, perfected, in my opinion her potato salad recipe. It was the best!  She even created her own potato salad recipe using Kabocha (Japanese pumpkin), which my sister and I love!

 

I've been craving potato salad so I decided to make a butternut squash potato salad and added in a little green.  It was delicious!  I used my Raw Mayonaise recipe to bring it all together.   Here it goes, I got all the ingredients at Trader Joes too.

BUTTERNUT SQUASH POTATO SALAD

1/2 pound Butternut squash , steamed and cubed

1/2 pound Baby Potatoes - I used Dutch Yellow and left the skin on, steamed and cubed

1/2 organic broccoli crown, flash blanched

1/2 red onion chopped

1 avocado cubed

1 tablespoon dill

Raw Mayo to your liking but not too much, I used about 4 tablespoons

Sea Salt and black pepper to taste.

Give the avocado and lemon or lime bath to help with the blackening of the avocado.  Then, mix all the ingredients together in a large bowl and serve.  This salad is best eaten fresh.  I hope you like it as much as I do.

Check out the health benefits of butternut squash from Whole Living:

NUTRITION BREAKDOWN

Per 1 cup cooked, approximately 205 grams

Calories: 82 kcal

Fat: 0.2 g

Vitamin A: 1,144 mcg = 163 percent* of DRI**

Vitamin B6: 0.3 mg = 20 percent of DRI

Vitamin C: 31 mg = 41 percent of DRI

Folate: 39 mcg = 10 percent of DRI

Potassium: 582 mg = 12 percent of DRI

* Percentages are for women 31 to 50 years old who are not pregnant

** DRI, Dietary Reference Intake, is based on National Academy of Sciences' Dietary Reference Intakes, 1997 to 2004

Enjoy.



SUPERFOOD: VEGAN WARM BLACK RICE SALAD, GREEN & HEARTY

Last nights favorite ingredient:  Black Rice

My husband was craving something a little less raw last night.  He's been doing real well with eating what I eat these days whether it be raw, vegan or vegetarian.  Such a trooper!  So I thought, yea, I will make him something hearty and tasty.  I really, really love black rice.  I picked up a package at Whole Foods the other day so perfect, I thought.  This one is imported from Thailand. On the package it said:  "Originally the proprietary rice of emperors, black rice is a member of the "royal family" of food because of the minerals, antioxidants and natural-occurring amino acids contained in it."   When you cook this rice it is soooo aromatic and delicious smelling!

In an article I read on Huff Post, it was interesting to note that research was presented at the 240th national meeting of the American Cancer Society, brought out the Baltimore Sun.  The findings show that just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants," said Zhimin Xu, associate professor at the Department of Food Science at Louisiana State University Agricultural Center, the paper reported. He said it is even better than brown rice, and considered a more healthful alternative to white rice. Black rice is also rich in iron and fiber and has a deep, nutty taste.

It's a rich source of anthocyanin antioxidants -- also found in red grapes, strawberries, red wine, red cabbage, red onion, and blood orange juice. Anthocyanin antioxidants have been shown to reduce the risk of heart disease and cancer, CBS News reported.

I guess we are on the right track then, right?

My husband was eating a bowl of this in the living room and shouted out to me that it was super delicious.  Yay!  Mission accomplished! 

Here's the recipe:

INGREDIENTS:

Black Rice, cooked per instructions. 

Haricot Vert, Chopped, Raw or Quick Blanched*

Sweet Potato, steamed and cubed (another superfood!)

Sweet Corn raw, cut from the cob

red onion chopped

Kale, chopped up small

DRESSING:

Olilve Oil

Salt

Pepper

If you are a vegetarian and want to throw in some cheese, some crumbled goat cheese would be really nice.

Cook the rice and let cool down a little andToss all the ingredients together in a large bowl while the rice is still a little warm, but not hot. Drizzle on lightly some olive oil and a few pinches of salt and pepper to taste, toss again and serve.  (This salad is also good with most of your favorite salad dressings.)

*For vegetables you don't like to eat raw, you can quick blanch them to cook them slightly and give them more greenness.  Put the Haricot Vert in a strainer, boil some water in a small pot.  Once the water is boiled pour it over the Haricot Vert, then it through some cold water and serve or use.

I really enjoyed this salad.  Black rice is definitely my favorite rice right now, hands down.  I know I will be eating this again.  

I hope you do too!

P.S. Oh I forgot to mention that I threw in some black lentils that I had left over...yum!