body love

How to Craft the Perfect Salad

Salads offer a wide range of healthy ingredients, (leafy greens! raw veggies!) and they’re full of health-promoting vitamins and minerals. Eating more salads will not only support your body’s natural detoxification systems, they will help to balance your overall health while filling you up with delicious and creative meals that are simple to prepare any time of day. Plus, they will help you stay cool in this summer heat.

Choose your favorites from each column. Get mixin’, Get tasting, and enjoy!

Green Base
Arugula, Lettuce, Sprouts, Spinach, kale, dandelion, Cabbage, Cucumber,

Extra Veggies
Artichokes, Asparagus, Beets, Carrots, Mushrooms, Peas, Radishes, Tomato, Pepper, Jicama

Optional Protein
Nuts, Quinoa, Beans, Tofu, Lean meats, Low mercury fish, Eggs, Organic Goat Cheese

Healthy Toppings
Chia seeds, Hemp hearts, Fresh or dried fruit, Sunflower seeds, Dried seaweed, Fresh herbs, Scallions Mint

Dressing
Olive/coconut oil, Apple Cider Vinegar, Lemon/lime juice, Dried herbs, Garlic, Sea salt, Black pepper, Orange zest, Tahini, Kelp,

Here’s a few fun recipes to try:

Eggtra Eggciting Breakfast Salad

 

Eggtra Eggciting Breakfast Salad

Eggtra Eggciting Breakfast Salad

Ingredients
2 pasture-raised eggs
large handful of red-leaf lettuce
3-5 cherry tomatoes, halved or sliced
1/2 c alfalfa or other sprouts
1/2 cucumber, sliced
1 sliced radish
2c green peas
2-3 pieces of asparagus, chopped, sliced, or whole
extra virgin olive oil
apple cider vinegar
sea salt & pepper
pinch of turmeric (optional)

1 Heat a small pot of water, add the eggs just before the water boils, and cook on medium for 9 minutes.

2 Meanwhile, place rinsed lettuce in a bowl, and add the cucumber, tomatoes, sprouts, radish, peas, and asparagus. Mix it up.

3 Half or slice the eggs, place them on the salad. 4 Drizzle some olive oil and apple cider vinegar, toss a bit. 5 Add the sea salt, pepper, and turmeric.

 

 

 

 

Asian Cucumber Salad

Asian Cucumber Salad

Ingredients
1 large Lebanese/continental cucumber
1 red chili pepper, thinly sliced
1 spring onion, thinly sliced
1 tbsp toasted sesame seeds

Dressing
2tbsp tamari/soy sauce
2tbsp extra virgin olive oil
3tbsp sesame oil
juice of 1 lime
1tsp minced ginger
1tsp minced garlic
1/2tsp chopped red chili pepper
pinch of sea salt & cracked black pepper

1 Combine all dressing ingredients in a jar, shake well and set aside. 2 Chop cucumber into large chunks and place into bowls. 3 Top with chili peppers and spring onion. 4 Drizzle generously with dressing and sprinkle sesame seeds on top. 5 Serve immediately and enjoy!

Mushroom, Spinach, and Quinoa Buddha Bowl

Mushroom, Spinach, and Quinoa Buddha Bowl

extra virgin olive oil
sea salt
cracked black pepper
2c red leaf lettuce or other leafy green
1/2c quinoa, cooked
1c sprouts or micro-mesclun
4-6 shitake mushrooms, sliced
handful of spinach
1 clove of garlic, sliced or chopped
1 stalk of scallion, chopped

1 Place your lettuce or other leafy greens in the bottom of a bowl. 2 Add the cooked quinoa and mix with the greens. 3 Add the sprouts . 4 Drizzle some of the olive oil on top, add a bit of sea salt, and mix. 5 Heat some olive oil in a pan, add the garlic for 1 minute, then add the mushrooms and black pepper and heat for about 2 minutes (add some water or stock if necessary so mushrooms don’t stick to the pan). 6 Add the spinach to the warm pan with mushrooms, mix, heat until the spinach starts to wilt but is still bright green in color. 7 Add the mushroom, spinach, and garlic mixture to the bowl of greens and quinoa, mix. 8 Sprinkle with scallions, and add more salt, pepper, or olive oil as needed.

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."

Flat Belly Ab Exercises

10 minutes of exercise a day can work wonders for your health, energy, vitality, mental clarity and physical appearance. Here’s two ab exercises to target your core.

10 minutes of exercise a day can work wonders for your health, energy, vitality, mental clarity and physical appearance. Here’s two ab exercises to target your core.

1. Boat Pose

boat pose

 

Sit on your sit bones with your back straight. Slightly lean back, resting on your finger tips behind you. Lift your legs off the ground, keeping them straight or bending them at a right angle. If you need to modify, gently keep your toes on the ground. When you have your balance, lift your fingers off the ground and use them to frame your legs. Hold and breath for about 30 seconds. Repeat 3 times. Advance in amount of time and reps as needed.

2. Plank Pose

Plank pose is one of my favorite ab workouts because it also target the legs, shoulders, back and arms. Come onto all fours into tabletop position. Make sure the entirety of your hand is pressing into the ground, like you’re trying to press the floor away from you. Lift your knees off the ground and hold your hips inline with your shoulders and heels, holding yourself firm like a board. Make sure your neck is inline with your spine. Pull your belly up and in and hold for 1 minute. Rest, then repeat 2 more times.

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."