Here is a very easy and nutritious salad made with Arugula (also called Rocket) and Cucumber. Mix arugula and cut cucumber in a bowl. Then add half a tea spoon of white sesame seeds and quarter tea spoon of black sesame seeds. Next sprinkle a little thyme and dried oregano. Next crumble some fresh feta cheese. If you like it hot (like I do :-)) then add a pinch of freshly ground black pepper. Finally drizzle some extra virgin olive oil and mix up your tasty and delicious treat!!
#NutrituousSalad #FreshandNatural #ArugulaandCucumber
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It was great to find a huge varieties of tomatoes coming in at the super market. Seems like winter is finally over and it's time for spring and summer- time for fresh veggies!
Tomatoes have essential nutrients such as vitamin B6, folate, potassium and niacin. These nutrients help reduce the risk of heart disease. Potassium-rich diets have been found to decrease high blood pressure as well. Folate and vitamin B6 help the body convert a harmful chemical known as homocysteine into nonthreatening molecules. Homocysteine in high quantities are linked to a higher risk of heart disease, stroke and heart attack. Chromium in tomatoes help control blood sugar levels.
Several studies have come to show that tomatoes help reduce risk of cancers including stomach, lung, mouth, cervical, colon, ovarian and prostate cancer. The cancer fighting properties in tomatoes are called lycopene, which give tomatoes their red color. Raw tomatoes have less lycopene than processed ones. Cooking tomatoes let out the lycopene by getting rid of cell walls. The blend of lycopene and other phytonutrients in tomatoes makes it a great cancer fighting food.
In fact, it is found that orange and tangerine colored tomatoes are even a better source of lycopene, since they provide it in a way that is better absorbed by the body. Plus these varieties pictured above are supposed to be lower in acidity!
Beta-carotene, vitamin A and C are other antioxidants found in tomatoes that help repair damage to cells. Together with lycopene, they help counterbalance free radicals in the body and lower inflammation.
Enjoy this healing goodness of tomatoes as a simple salad by itself or perfectly paired with chicken-pesto angel hair pasta! Yum yum yum :-)
Read about healing health benefits of including tomatoes in your diet.
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Finely chop a small Radicchio and half a cumcumber. Add a tea spoon each of black and white sesame seeds. Drizzle with flax seed oil and juice of half a lemon. Mix well and serve.
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Another super-foods filled healthy salad which can also be a very interesting side to accompany grilled fish and meats.
In a bowl, chop up cocktail tomatoes. It is the sweet kind of tomatoes that lends the nice flavorful combination. Add finely chopped red onions and half a bunch of fresh parsley leaves. Sprinkle some sea salt and freshly ground black pepper to taste. Drizzle a little sesame seed oil. Squeeze juice of half a lemon and handful of toasted almonds. Mix well and serve fresh.
This salad does have good staying power. So, you can take a fresh taste to pot-lucks and parties or simply pack yourself a healthy lunch.
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This is one heck of a nutrition filled super flavorful salad- full of super foods and loads of taste!
Start by chopping up an avocado and drizzling juice of half a lemon on it. Next chop up tomatoes a few small pieces and a few large ones for varied texture- here I have used one large tomato and bunch of small cocktail tomatoes. Then drizzle a little of balsamic vinegar on the tomatoes. Next, finely chop up some fresh parsley and add a handful of dried sunflower seeds. Drizzle a little of flax seed oil on it. Lemon, tomato juice, balsamic vinegar and flax seed oil make up a wonderful dressing combination which is highlighted by the avocado and our dry-mix. Then add finely chopped up red onions.
To make the dry-herb-mix: Stone grind some black pepper, flax seeds, dried rosemary and dried oregano.
Personally, I don't think we need to add any salt, but if you prefer- add a pinch of coarse sea salt to taste. Mix well and serve fresh. It is so tasty and amazingly good for you! :)
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Here is a nice and easy way to spice up an otherwise ordinary greens salad to be nutrient and taste-packed. You will be using some eclectic ingredients such as red palm oil, lavender and seven seed mix- known for their amazing health benefits. In case you were not aware, lavender is one of the ingredients in Herbes De Provence.
And of course, everyone by now is very aware of the fantastic health benefits of red palm oil. I suppose Dr. Oz. has made it very famous thru his shows and helped to bring it's benefits to light. It seems like somewhere before his show, this 'golden oil' (though it is actually red and not yellow) was only known to a few from these ancient cultures and it's amazing benefits were hidden in the dusty history books of ancient Egyptian and African civilizations!
So now to making our salad: take a large generous serving of your favorite greens in a large salad mixing bowl. I prefer to use organic mix herb-greens. Add a few pickled peppers for their zing and heat! If you don't care much for hot food- you can skip them! Next, sprinkle lots of dried parsley and a little dried lavender. Keep one thing in mind about lavender. It can nicely calm you to the point of making you drowsy. So, if you are eating it as a dinner salad after a tiring day at work, then great! Bon Nuit! :-) If not, be very careful- particularly if you intend to drive or operate any machinery etc, i.e. tasks that need your optimal concentration and full alert efficiency.
After lavender, next add a little of freshly ground black pepper and a seven seed mix. You can buy them pre-mixed in a store (tends to be flavored with garlic and onions) or make your own seed-mix version- sesame seeds (white and black varieties), caraway seeds, coriander seeds, fennel seeds, flax seeds and poppy seeds.
That's it! Mix well and serve with chunky slices of marbled cheddar cheese and a glass of full bodied red wine, maybe a red from Bordeaux? Now you can relax to this fragrant salad, let your day's cares dissipate away and get ready for a nice night's sleep. Good Night!
Let me know how you liked this salad. Look forward to reading your comments below...
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Here is a quick alternative to the usual boring tossed salad. It can also be very filling, so you can eat by itself or pair it with grilled fish or whole wheat garlic toast.
Cut out cauliflower florets and chop up an apple. Here I have used granny smith apples, but it's better to use red apples for their sweeter taste and more vibrant color. Next sprinkle few crushed walnuts and sprinkle dried parsley and freshly ground black pepper (to taste). Finally add just a little creamy salad dressing (here I have used creamy Caesar) and mix well. Dressing should be enough to cover evenly but should not blob up! Serve fresh for a hearty, healthy meal or a nutritious side.
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This is a totally heart healthy salad filled with all the nutrients and healing herb goodness! This is also a super-foods filled recipe. We all know that Kiwis are great for lowering cholesterol. So then, when you add a little flax seed oil for that nutty taste and added healthy benefits and a few other healing herbs- what you get is an amazing wonderful fruit treat.
Sprinkle some dried parsley leaves, sesame seeds for balancing out the taste and a mild flavored herb mix such as Herbs de Provence. Mix it up well for a great tasting heart-healthy healing recipe! :-)
Even though some try to peel kiwi- I think it tastes great with it's fuzzy skin. That little tartness goes really well with the sweet pulp and other herbs. In the way, this recipe is very balancing in all the five tastes! Also, kiwi skin is supposed to have even more antioxidants than the fruit pulp. The skin is also supposed to have anti-cancer and anti-inflammatory properties. But do make sure to buy organic kiwi- so there are no chemical deposits!
Why eat seeds and nuts? Read on to learn more...
Here is another easy salad recipe full of helpful, healing nutrients! In a salad bowl mix some fresh spinach leaves and pomegranate seeds. Sprinkle some Herbs de Provence and white sesame seeds. Drizzle some flax seed oil and mix well.
Personally I like the slight tart taste of pomegranate seeds and don't care for any salt in this recipe- but if you like, you can sprinkle some sea salt and freshly ground black pepper to taste.
Brussels sprouts can be tasty too! Try this simple and nutritious recipe for a new appreciation for this often-overlooked and disliked vegetable.
Trim Brussels Sprouts end and cut them in half and add to bowl. If they are very big then cut them in four pieces for even cooking. Next add handful of almonds. Drizzle some extra virgin olive oil and fragrant & flavorful Italian Herb Mix. Add some freshly ground black pepper and also freshly grind some sea or pink Himalayan salt. Mix well and roast for around 30- 40 mins at 400 F.
Roast till they are evenly cooked. Best to lay them in the pan with the inside up so they are properly cooked to the core. It's preferable tor roast them till they are fairly golden browned.
How eating seeds and nuts can benefit you? Read on to learn more...
Giving thanks today with another healthy super-foods filled lunch! Started with some herb-greens salad mix and added handful of pumpkin seeds, black raisins and sesame seeds. Some garlic flavored croutons along with flax seed oil for dressing completes this super-healthy salad. I prefer Flax seed oil for it's nutritional value, but if you don't have it around, then olive oil or toasted sesame oil should also work well. Garnish this salad with Indian Chia seeds (basil seeds or also called falooda seeds).
Do remember to drink plenty of water after eating this salad for obtaining maximum benefit from Indian Chia seed. This is a great salad for detoxification- just season-change detox (Ritucharya in Ayurveda) or getting into shape detox. Enjoy... :-)
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This is another very easy to toss Super Foods filled salad. Here I have used long sweet red peppers, but you could use regular red peppers as well. Slice thinly lots of red peppers and green spring onions. Add handful of pumpkin seeds. Garnish with fresh mint leaves. Complete the ensemble with flax seed oil for dressing and dry crumbled feta to bring all the tastes together.
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Here is an excerpt from the book...
Nuts and seeds typically have high fat content, however, that is not actually a bad thing as long as you keep your consumption in control. Consuming healthy fats in controlled amounts can calm your cravings down and inhibit you from over-indulging in very unhealthy foods.
Foods with healthy fats include not true nuts but are similarly nutritious like peanuts which are technically legumes and cashews and Brazil nuts which are actually seeds. Nuts and seeds actually contain unsaturated fats and may help you fight fats and lose weight.
Nuts and seeds are rich in nutrients and protein, however, these are also rich in fats so do not consume too much at one time. Macadamia nuts are the gourmet of all nuts, but they have the highest fat content. The best deals are Brazil nuts and walnuts since they have high omega-3 fatty acid content.
Peanuts contain the most complete protein out of all nuts. Other kinds of nuts lack amino acid lysine. However, seeds easily provide protein, oleic acid, and antioxidant polyphenol. Studies show that roasting indeed increases the amount of antioxidant polyphenol.
Furthermore, studies show that consuming 2 ounces of walnuts per day, 5 times per week has reduced cholesterol levels by 12%. Similar findings were reported with peanuts and almonds.
Brazil nuts and walnuts are great sources of omega-3 fatty acids which may help inhibit heart disease and even arthritis. These nuts may also help in weight loss. Additionally, seeds and some nuts are excellent sources of antioxidant vitamin E which helps inhibit the oxidation of "bad" LDL cholesterol. Seeds are also rich in folic acid that helps inhibit the development of homocysteine, the amino acid which has been associated with osteoporosis, dementia, and heart disease.
Peanuts, peanut butter and seeds are rich in niacin. Nuts are an excellent source of hard-to-obtain minerals like zinc, iron, and copper. Seeds are among the better plant sources of zinc and iron. Zinc helps strengthen the immune system while iron helps the blood deliver oxygen to the brain and muscles. Furthermore, nuts provide boron, manganese, and magnesium to keep the bones strong.
The top healthiest nuts include: almonds, walnuts, pecans, Brazil nuts, cedar nuts or pine nuts, and cashews. Do note that cashews are not recommended for people with cancer because of potential fungus levels.
The top healthiest seeds include: flax seeds, sunflower seeds, chia seeds, hemp seeds, pumpkin seeds, sesame seeds, and bitter fruit seeds like apricot seeds and apricot seeds. Bitter fruit seeds contain Amygdalin or B17, a nutrient that has very powerful properties that fight cancer.
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Maitreyi Gautam (my mystic name) comes from the original Vedic Tradition, one of world’s oldest living cultures.
Books by Maitreyi