Tomato Feta Pasta Salad

What’s in it 

·       ½ pound Banza chickpea rotini (or plant pasta brand of your choice)

·       1 container cherry tomatoes

·       ¾ cup pitted kalamata olives

·       1 pound feta cheese

·       1 jar sundried tomatoes (10-12 pieces), drained

·       6 T extra virgin olive oil

·       2 T red wine vinegar

·       2 garlic cloves

·       1 t capers, drained

·       ½ cup freshly grated parmesan

·       1 cup parsley

·       Sea salt and black pepper

How to Make it

1.     Fill a large pot with water and a little sea salt and heat over high heat.

2.     Drain the sundried tomatoes and chop half

3.     To make the dressing combine the vinegar, olive oil, garlic, capers and half of the sun-dried tomatoes in a food processor. Blend until almost smooth.

4.     Cook the pasta according to package directions.

5.     Drain the pasta and place in a serving bowl.

6.     Meanwhile chop the remaining sun-dried tomatoes, garlic and feta, halve the cherry tomatoes, slice the olives, and mix everything into the pasta.

7.     Chop the parsley and mix into the pasta, along with the parmesan cheese.

8.     Add sea salt and pepper to your desired taste.

Why it’s Healthy

Chickpea pasta does not create the insulin spike of standard pasta and chickpeas are a fantastic source of protein, fiber, iron and folate. Tomatoes are high in antioxidants and one of the best sources of lycopene, which is closely tied to enhanced immunity and cancer risk reduction. Tomatoes have healthy amounts of vitamin E, B vitamins and magnesium. Olives provide polyphenols, antioxidants that have proven anticancer, antidiabetic, anti-aging and neuro-protective effects. Olives can help boost blood levels of glutathione, which is one of the body’s most important antioxidant nutrients because of its ability to recycle antioxidants. A review of studies published in the European Journal of Nutrition showed that the phenolic compounds in olives improve gut health and enhance microbiome function.

*this tweaked version of an Ina Garten recipe is designed to boost health benefits

Hail Caesar Salad!

WHAT’S IN IT (serves 2)

• One head romaine lettuce

• 2 cups chopped kale  

• 2 radishes

• 2 piece of jicama

• 2 green onions

• 8-10 black pitted olives

• Microgreens of your choice (optional)

 Dressing:

• ½ cup unsalted raw cashews

• 2 t tahini

• 2 t Dijon mustard

• 1 t sea salt

• Freshly cracked pepper, to taste

Vegan Parmesan:

• 1 cup raw cashews

• ¼ cup nutritional yeast

• ½ t garlic powder

• ¾ t sea salt

HOW TO MAKE IT

1.     Make the dressing:

• Soak ½ cup of cashews for 3+ hours or overnight

• Rinse well

• Blend cashews with tahini, Dijon, salt and pepper, adding only enough water to blend

• Add more water to your desired consistency

• Transfer to a glass container and store in fridge for up to 5 days

2.     Add parmesan ingredients in a food processor and pulse on S blade to a fine consistency. This will keep in the fridge (in a glass jar) for weeks

3.     Wash and dry the romaine and kale

4.     When dry, rip into pieces

5.     Finely chop radish and onions

6.     Chop the jicama and olives into bite sized pieces

7.     Mix the romaine, radish, onions, jicama and vegan parmesan together with the dressing.

8.     Top with olives and microgreens (optional but we highly recommend as they will add significant nutrients to the salad)

WHY IT’s HEALTHY

Romaine Lettuce is a great source of vitamin A (just one cup provides 82 % of your daily vitamin A needs) and a good source of vitamin C. These vitamins are partly responsible for gene regulation and cell differentiation, and they work to stop free radical damage from overwhelming the body and leading to disease. Both vitamins are responsible for aiding healthy eyesight and skin and play a role in maintaining strong bones and boosting immunity. Kale is high in vitamins K, A, C and iron, and fantastic for skin health. Cashews are a good source of copper. Copper helps with the production of the skin and hair pigment melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity. Additional  benefits include bone health improvement due to the presence of calcium, magnesium, and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Radishes are one of the top vitamin C foods (29% of daily requirement), which among other things rescues healthy cells from an onslaught of destructive free radicals. They are also a good source of B vitamins, zinc, potassium and manganese. Radishes help clean the blood of toxins and waste and contain fiber which is essential in helping escort toxins out of our body.  But wait, there’s more!  Radishes are a natural diuretic, purifying the kidney and urinary systems, relieving inflammation. Nutritional yeast is a great source of protein and B vitamins. Olives are anti-inflammatory and help your eyes and skin shine. Click here to learn more about the amazing health benefits of microgreens.

 

Stone Fruit Salad

WHAT’S IN IT

• 6 cups fresh stone fruit, chopped (I used plums, peaches and nectarines)

• 4 large basil leaves, finely chopped

• 4 large mint leaves, finely chopped

• 1 t lime zest

• Juice of 1 lime

• 1 T pure maple syrup (or honey)

• Optional – substitute one cup of blueberries and/or blackberries for stone fruit

HOW TO MAKE IT

1. Combine the fruit in a large bowl with chopped basil and mint. Stir to combine.

2. Whisk together the lime zest, lime juice, and honey.

3. Pour the dressing over the fruit and stir to combine.

4. For the best flavor chill and let the flavors combine for at least 2 hours before serving.

5. Store in an airtight container for up to 48 hours.

WHY IT’s HEALTHY

One serving of this salad provides 72% of your daily need of vitamin C and 29% of recommended fiber.

Black Bean & Corn Salad

WHAT’S IN IT

• 1/2 cup minced red onion

• 2 medium cloves garlic

• 1 15 oz can black beans (BPA free lining)

•   1 cup frozen organic corn, thawed

•   1 large avocado

•   1/2 cup diced red bell pepper

•   2 T pumpkin seeds, coarsely chopped

•   1/4 cup chopped fresh cilantro

•   2 T extra virgin olive oil

•   3 T fresh lemon juice

•   Sea salt and black pepper to taste (optional 1/8 teaspoon cayenne pepper)

HOW TO MAKE IT

Drain and rinse black beans

Mince onions, quarter the tomatoes and dice the pepper

Press or finely chop the garlic cloves

Press garlic and let sit for at least 5 minutes to bring out the health-promoting benefits.

Mix all ingredients together and serve.

This salad will keep for a couple of days and gets more flavorful if you let it marinate for a while.

WHY IT’S HEALTHY

One serving of this salad provides 72% of your daily need of vitamin C and 29% of recommended fiber. One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. Organic corn is a good source of Vitamin C, magnesium, some B vitamins, and potassium. It also supplies a good dose of two antioxidants linked to eye and skin health called zeaxanthin and lutein. Bell peppers help to lower cholesterol levels and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. They are also high in vitamin C, folate, biotin and calcium. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer. Black Beans ae a g

Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health, and fight free radical damage that can lead to a number of degenerative diseases. Lemons are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. Extra Virgin Olive Oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage

Inspired by The George Mateljan Foundation

Edamame Bean Salad

WHAT’S IN IT

• 1 can black beans (BPA free can)

• 1 can organic corn (BPA free can)

• 1 bag frozen shelled organic edamame

• 1 red onion, chopped

• 1 bunch cilantro, chopped

• 1 lime, juiced

• 1 T extra virgin olive oil

• Sea salt to taste
  

HOW TO MAKE IT

1. Boil the edamame for about 5-7 minutes and then rinse with cold water
2. Mix all ingredients and toss

WHY IT’S HEALTHY

One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. A cup of edamame can pack up to 17 grams of protein and 8 grams of fiber. Edamame is a great source of manganese, folic acid which works with iron to promote energy, and molybdenum, which acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy. Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health, and fight free radical damage that can lead to a number of degenerative diseases. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. Extra Virgin Olive Oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage

 inspired by vegan food crazy

Thai Quinoa Salad

WHAT’S IN IT

2 cups red cabbage, finely sliced
2 cups shredded carrots
1 bell pepper, finely sliced
2 green onions, chopped
2 cups organic edamame
2 cups cooked quinoa
1 bunch cilantro, chopped

Spicy Peanut Dressing

4 T peanut butter (no sugar added)
2 T tamari
2 T rice wine vinegar
juice of 1 lime
1 knob of fresh ginger, grated or finely minced
1 T garlic paste
1 T sesame oil
2 -3 T sriracha
1 cup hot water

HOW TO MAKE IT

1. Add all of the ingredients for the dressing to a bowl. Start by adding about a 1/4 cup of hot water to the bowl and whisk

2. Continue adding water and whisking until the sauce lightens and gets creamy and smooth.

3. You want it a bit runny to pour over the salad but not too thin.

Taste the sauce and add more sriracha if you want it spicier

WHY IT’S HEALTHY

Quinoa is one of the best complete proteins available. It is a great source of l-lysine, an essential amino acid crucial for a variety of health benefits, from preventing cancer to reducing anxiety.  One cup cooked quinoa has 5 grams of fiber and 8 grams of protein, 58% of your daily manganese requirement and 30% of your daily magnesium requirement. Even though quinoa is high in carbohydrates, it has a low glycemic index, so the carbs are absorbed slowly and can provide sustained energy release. Just one cup of edamame can pack up to 17 grams of protein and 8 grams of fiber. Edamame is a great source of manganese, folic acid which works with iron to promote energy, and molybdenum, which acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy. Cabbage help reduce bad bacteria and promote good friendly bacteria. Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - beta-carotene, lutein, and zeaxanthin - which are all good for eye health. Bell peppers help to lower cholesterol levels and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Garlic has high levels of vitamins and minerals including vitamin C and B-6 and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties. Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health and fight free radical damage that can lead to a number of degenerative diseases. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Recipe by vegan crazy

Rosemary Induced Olive Oil

WHAT’S IN IT

•  ¼ cup fresh rosemary leaves

•  1 cup extra virgin olive oil

HOW TO MAKE IT

1.     Rinse rosemary leaves and let dry.

2.     Strip the leaves from the stem.

3.     Using the back of a spoon, slightly bruise the leaves to release oils.

4.     Put the leaves and oil in a saucepan and warm on low heat for 5-10 minutes. Do not allow the oil to reach a simmer.

5.     Turn off the heat and let the oil sit for at least an hour (the longer the more intense).

6.     Strain oil into a clean glass jar and store in a cool, dry cabinet for 3 months.

WHY IT’S HEALTHY

Rosemary is known for its ability to improve memory, promote hair growth, relieve muscle aches and pains, improve cognitive function and can strengthen digestion and improve circulation. Rosemary also possesses anti-inflammatory, anti-cancer, antioxidant, and detoxifying properties.  Extra Virgin Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage

 

Hail Caesar!

WHAT’S IN IT

·       2 heads romaine lettuce

·       4 radishes

·       4 jicama sticks

·       4 green onions

·       10-12 black pitted olives

·       Microgreens of your choice (optional)

Dressing:

·       ½ cup unsalted raw cashews

·       2 t tahini

·       2 t Dijon mustard

·       1 t sea salt

·       Freshly cracked pepper, to taste

Vegan Parmesan:

·       1 cup raw cashews

·       ¼ cup nutritional yeast

·       ½ t garlic powder

·       ¾ t sea salt

HOW TO MAKE IT

1.     Make the dressing:

a.     Soak ½ cup of cashews for 3+ hours or overnight

b.     Rinse well

c.     Blend cashews with tahini, Dijon, salt and pepper, adding only enough water to blend

d.     Add more water to your desired consistency

e.     Transfer to a glass container and store in fridge for up to 5 days

2.     Add parmesan ingredients in a food processor and pulse on S blade to a fine consistency. This will keep in the fridge (in a glass jar) for weeks

3.     Wash and dry one head romaine lettuce

4.     When dry, rip into pieces

5.     Finely chop radish and onions

6.     Chop the jicama and olives into bite sized pieces

7.     Mix the romaine, radish, onions, jicama and vegan parmesan together with a few spoonsfuls of the dressing.

8.     Top with olives and microgreens (optional but we highly recommend as they will add

       significant nutrients to the salad

WHY IT’S HEALTHY

Romaine Lettuce is a great source of vitamin A (just one cup provides 82 % of your daily vitamin A needs) and a good source of vitamin C. These vitamins are partly responsible for gene regulation and cell differentiation, and they work to stop free radical damage from overwhelming the body and leading to disease. Both vitamins are responsible for aiding healthy eyesight and skin and play a role in maintaining strong bones and boosting immunity. Cashews are a good source of copper. Copper helps with the production of the skin and hair pigment melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity. Additional  benefits include bone health improvement due to the presence of calcium, magnesium, and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Radishes are one of the top vitamin C foods (29% of daily requirement), which among other things rescues healthy cells from an onslaught of destructive free radicals. They are also a good source of B vitamins, zinc, potassium and manganese. Radishes help clean the blood of toxins and waste and contain fiber which is essential in helping escort toxins out of our body.  But wait, there’s more!  Radishes are a natural diuretic, purifying the kidney and urinary systems, relieving inflammation. Nutritional yeast is a great source of protein and B vitamins. Olives are anti-inflammatory and help your eyes and skin shine. Click here to learn more about the amazing health benefits of microgreens.

 

Greens & Nectarines

WHAT’S IN IT

• 4 cups arugula

• 2 small romaine heads, chopped

• 3 nectarines

• 1 shallot

• 1 T fresh thyme leaves

• 3 T lemon juice

• 2 T extra virgin olive oil

• 3 T pistachios

• Sea salt and black pepper to taste

HOW TO MAKE IT

1.     Thinly slice the nectarines and hold onto any juice that spills onto your cutting board

2.     Place the first five ingredients in a bowl (along with any nectarine juice) and mix.

3.     Thinly slice the shallot

4.     In a small bowl mix the lemon juice, olive oil, sliced shallot, sea salt and pepper. Add to the salad and toss

5.     Remove the shells from the pistachios and roughly chop

6.     Arrange on a platter and top with chopped pistachios

WHY IT’S HEALTHY

Arugula is one of the most nutrient dense foods you can eat. Its phytochemicals fight free radical damage and slow the aging process. Many of arugula benefits are due to its supply of vital nutrients K, A, and folate. In addition, it’s a good source of the eye-healthy carotenoids lutein and zeaxanthin. Romaine is an excellent source of vitamin K1 which is best known for its blood clotting properties but is also important for bone health. Nectarines are a great source of antioxidants, vitamin C and fiber (and few of us are getting enough fiber). Thyme is super helpful when it comes to relieving sore throats and bronchitis, and it can also help lower blood pressure and cholesterol levels. Lemons are an excellent source of vitamin C.   Pistachios can help boost your energy levels, improve skin and eye health, and contribute to a healthy metabolism. Scientific evidence has shown that pistachio nutrition can have a markedly positive effect on Cholesterol and Heart Health

Recipe inspired by Anthony Williams

Blu CheeZ Dip

WHAT’S IN IT

• 1 cup mayonnaise (or vegan mayo)

• 1 T organic apple cider vinegar (add more for more tang)

• 1 T organic white miso paste

• 1 t onion powder

• 1/2 t dill

• 1/4 block medium or firm organic tofu (about 85g)

HOW TO MAKE IT

1.     Place the first five ingredients in a bowl and mix well.

2.     Crumble the tofu into the bowl.  Stir.

3. Chill to allow flavors to blend

4.     Serve with your favorite veggies or mix with olive oil to make salad dressing.

WHY IT’S HEALTHY

It’s not cheese!  While so so yummy, blue cheese is loaded with saturated fat and salt. Apple Cider Vinegar has health-promoting probiotics and enzymes and helps to maintain normal blood sugar. The fermentation process to create miso also produces beneficial probiotics which help improve digestion. Despite its high-sodium content, miso does not appear to affect our cardiovascular system in the way that other high-sodium foods can. Like other soy-based foods, miso can provide us with a wide variety of phytonutrients. Tofu is a great source of protein, calcium, copper, manganese, selenium, and omega 3 fats. Many of these phytonutrients can function as antioxidants and anti-inflammatory substances. Dill is a good source of calcium and dietary fiber.

Note – Soybeans are one of the heaviest sprayed crops, so it is important to buy organic tofu and miso.

Moo-less Mozzarella

WHAT’S IN IT                                                          

·       ¼ cup tahini

·       1 cup raw cashews

·       1/2 cup water (in addition to the water used for the brine and soaking cashews)

·       3 T tapioca flour

·       1 T nutritional yeast

·       1 ½ t apple cider vinegar

·       1 ¼ t himalayan or sea salt

·       ¼ t garlic powder

HOW TO MAKE IT                                                    

1.     Soak the cashews in a bowl of water for at least three hours, preferably overnight

2.     Fill a medium bowl with water and add ¼ t of the sea salt to create the brine, set aside

3.     Drain the cashews

4. Combine the cashews, remaining sea salt, and the rest of the ingredients in a high speed blender and blend until smooth 

5.     Heat a saucepan over high heat and once the pan is warm, pour in the blended ingredients

6.     Stir, stir, stir - keep stirring until the cheese comes together in a ball (about 5 minutes)

7.     Remove the cheese from the heat

8.     Dip your fingers in water and grab enough of the mozzarella to form into a ball – there should be enough mozzarella to make three or four smaller balls.  Put each ball in the brine

9.     Store the mozzarella balls (in brine) in the refrigerator until ready to use 

WHY IT’S HEALTHY                                                         

A small handful of cashews provide half your daily copper needs.  Copper plays a role in many processes including iron utilization, elimination of free radicals, and development of bone and connective tissue, and the production of the skin. A study published in the British Journal of Nutrition found that people consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease. Tahini is made from ground sesame seeds which contain substances shown to lower cholesterol, prevent high blood pressure, increase vitamin E supplies, and protect the liver from oxidative damage.

Egglicious Salad

WHAT’S IN IT

• 6 free range eggs, large

• 1⁄4 cup avocado oil mayonnaise

• 2 T red onions, minced

• 1 T fresh parsley leaves, minced (can also use dill, chives, or cilantro)

• 1 medium stalk celery, chopped fine

• 2 t Dijon mustard

• 2 t lemon juice

• 1⁄4 t sea salt

• Ground black pepper to taste

HOW TO MAKE IT

1. Place eggs in a medium saucepan with water 1 inch above eggs. Bring to a boil over high heat.

2. Remove pan from heat, cover and let sit for 10 minutes.

3. Transfer eggs (with spoon) to a medium bowl filled with ice water for 5 – 10 minutes.

4. Roll eggs across countertop to gently crack shell. Peel eggs and dice.

5. Mix all ingredients together in a medium bowl until just combined. Refrigerate and serve when cold. Will last one day in the fridge.

WHY IT’S HEALTHY

Eggs have 6 grams of high-quality protein that help sustain mental and physical energy throughout the day. Choline in egg yolks promotes normal cell activity, liver function and the transportation of nutrients throughout the body.Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Celery can lower high cholesterol and inflammation and is super hydrating.  Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Cilantro is packed with vitamins A, K, & C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables. Cilantro is a heavy-metal detoxifier and is able to remove mercury and aluminum from where it is stored in the fat tissues. Parsley is a detoxifier and full of nutrition, including B vitamins as well as vitamins A, C, and K. If you are low in trace minerals; parsley provides magnesium, sulfur, iron, zinc, manganese, molybdenum, chromium, selenium, iodine, and calcium.  It’s also helpful for anything related to the mouth; like gum disease and tooth decay. Black pepper helps the main potent active ingredient (curcumin) in turmeric to be fully absorbed by the body during digestion.   

ENJOY!

Tomocado Salad

One of the sweetest, simplest, healthiest salads you can mix together in minutes!

WHAT’S IN IT

2 avocados; pitted and cut into 1 inch chunks

2 ripe tomatoes; seeded and cut into 1 inch chunks

¼ red onion, chopped or thinly sliced

OPTIONAL: cilantro leaves slivered

VINAIGRETTE:

3 T Extra Virgin Olive Oil

2 t vinegar – apple cider, red wine or balsamic

1/8 t salt

Pinch of ground pepper

HOW TO MAKE IT

In a medium sized bowl, gently combine avocados, tomatoes, red onion and cilantro.

Combine the vinaigrette ingredients in a jar. Seal the lid and shake vigorously 30 seconds until emulsified. Pour to taste over salad mixture and gently mix to coat tomatoes and avocados.

NOTE: This also makes a delicious bruschetta topping!

WHY IT’S HEALTHY

Tomatoes are high in antioxidants and one of the best sources of lycopene, which is closely tied to enhanced immunity and cancer risk reduction. Tomatoes have healthy amounts of vitamin E, B vitamins and magnesium.  Avocados contain about 20 vitamins and minerals, improve digestive health and promote healthy skin, hair and eyes. Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels.  Cilantro is packed with vitamins A, K, & C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables. Cilantro is a heavy-metal detoxifier and is able to remove mercury and aluminum from where it is stored in the fat tissues.  Extra Virgin Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage.

ENJOY!

Watermelon Chiamint Bites

WHAT’S IN IT

4 cups watermelon, chunked

Juice of I lime

¼ cup finely chopped mint leaves

2 t of chia seeds (grind first for enhanced benefits)

HOW TO MAKE IT

Pour lime juice over watermelon chunks. Sprinkle mint and chia seeds over the watermelon. Gently stir. Serve cool.

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids.  Chia Seeds are a good source of Omega 3s, calcium, magnesium, fiber and protein.  They help with energy and endurance, promote healthy skin, reduce signs of aging, and build stronger bones and muscles.  Spearmint is packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium. It can also help soothe digestive ailments like nausea and indigestion.  Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.