Grapefruit and Fennel Salad

Any time I find myself feeling a little sluggish or bloated after an indulgent meal, I whip up my go to ‘detox’ cleansing salad, which just feels like a party in your mouth, so clean and refreshing!

Grapefruit, apple, fennel with bitter greens ad a citrus vinaigrette; all the ingredients to create a refreshing salad cleansing to the palate and gallbladder.  The key to reducing puffiness lies it taking care of the liver and gallbladder, get those juices flowing!

Bitter foods stimulate the release of bile from the gallbladder, as well as saliva, stomach acid and key enzymes, all of which is absolutely crucial to efficient digestion and elimination.

Not so ‘sexy’ to talk about, however if you want glowing, clear skin, improved digestion and no bloating, bitter foods are crucial to your diet!

This lovely salad is part of my ‘Clean 15’ Detox program, if your’e  ready for a detox ‘tune up’ now is the time!

Enjoy!

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Grapefruit, Fennel & Apple Detox Salad with Bitter Greens & Citrus Vinaigrette

Crunchy, crisp salad, the perfect balance between sweet, sour, salty & hot. Fennel lends a liquorice flavor which is balanced with the citrus flavors

  • Author: Carol Green
  • Prep Time: 20
  • Total Time: 20
  • Yield: 6
  • Category: salad

Ingredients

Dressing:

¼        cup fresh Orange Juice

2          tablespoons fresh Lime juice, plus 1 teaspoon zest

2          tablespoons Apple Cider Vinegar

2          tablespoons Olive Oil

1          tablespoon Raw Honey

2         teaspoons fresh ginger — finely grated

1          teaspoon Paprika, to taste

¼        teaspoon Salt, to taste

Salad:

1/2       Fennel bulb, sliced finely

2          Grapefruit, red ruby segments

1          Apple, Granny Smith, finely sliced

2          medium Carrots, shaved

1/4      cup Radish, finely sliced

½         cup Cilantro, rough chopped

4          stalks Spring Onion, julienne

1           tablespoon mint, finely chopped

4 oz      Baby Arugula and Kale

4 oz      Red and Green Oak leaf lettuce

Instructions

  • Toss together the dressing ingredients and set aside.
  • Peel the grapefruit and working over the bowl with a small paring knife remove the whole segments.
  • Squeeze the remaining juice into the dressing bowl. Adjust dressing for sweet or salty.
  • Using a mandolin slicer or sharp knife finely slice the remaining salad ingredients and toss through the dressing immediately.
  • Add the lettuce leaves and herbs right before serving.

Notes

This salad can be made with a variety of ingredients such as sliced bok choy, cucumber and sliced snow peas.

Keywords: detox salad, bitter foods, detox, grapefruit, fennel

Kale; that hardy salad green that is oh so trendy, we know it’s loaded with antioxidants and really healthy, but if not done right the bouncy, hardy greens can be rather unappetizing!

The trick I have found, is to dress up the kale with a tangy dressing, and really give it a good massage to evenly distribute the dressing. My favorite type of kale to use is a combination of the Curly and Lancino Kale, these hardy leaves hold up well when dressed and taste quite delicious once they are marinated, perfect for your holiday take along dishes!

The kale provides a delicious base for a variety of toppings; my favorite winter addition is  a medley of beautiful, jewel like roasted root vegetables, finished with lightly toasted seeds and cranberries, and perhaps a little crumbled feta, perfection!

I hope you enjoy this crowd pleaser recipe, it is gorgeous languishing on a large platter, or plated individually with some chicken or salmon added.

Enjoy!

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Roasted Root Vegetable Salad with Cranberry Ginger Dressing

  • Author: Carol Green
  • Prep Time: 0 minutes
  • Cook Time: 0 minutes
  • Total Time: 0 hours
  • Yield: 8

Ingredients

Salad Ingredients:

  • 3 cups Beets, Red & Yellow, cubed
  • 1 1/2 cups Parsnips, julienne cut
  • 1 cup Carrots, julienne cut
  • 2 1/2 cups Sweet Potato, cubed
  • 1 cup Roasted Red Onion
  • 12 oz fresh kale (preferably Tuscan, and young leaves)
  • 1/2 cup dried cranberries
  • 1/2 cup Roasted Pumpkin & Sunflower Seeds

Dressing Ingredients:

  • 12 oz fresh or frozen Cranberries
  • 1 cup water
  • 1/4 cup Raw Sugar
  • 1 tablespoon Raw Honey
  • 1 1/2 package Stevia – to taste
  • 1 cup Balsamic Vinegar
  • 1/4 cup Raw Apple Cider Vinegar
  • 1 tablespoon Dijon Mustard
  • 1 tablespoon fresh Lemon juice
  • 1 1/2 cups Olive Oil
  • 1 teaspoon Savory Spice Store Catanzaro seasoning
  • 1/2 teaspoon Salt

Instructions

Dressing Directions:

  • In a small sauce pan, place fresh cranberries, water and sugar over medium heat. Let it come to a boil and once the first cranberry pops, simmer for about 5 minutes until all the cranberries pop open, set aside to cool.
  • Place the cranberries in a blender, add the vinegars, mustard, lemon juice, oil, seasoning and salt and blend until smooth.
  • Add Stevia to taste and adjust seasoning if necessary.

 

Salad Directions:

  • To roast the vegetables: cut into even size cubes about 1”. Place in separate roasting pans, coat with a small amount of coconut oil, season with salt and roast at high heat, 450F for 30 to 40 minutes, stirring every 10 minutes or so.
  • Trim kale by removing stems/stalks and shredding into strips.
  • Toss in a bowl with the dressing, working it through with your hands.
  • Layer on a platter with the kale topped with the roasted vegetables and finishing with the feta, dried cranberries and seeds.
  •  Reserve remaining dressing until ready to serve.

Ah Kale… a quick search will firmly cement this leafy green in it’s place of ‘super-foods’, meaning foods that are extremely nutritious and healing to the body.

Loaded with the caratenoid lutein, folate and Vitamin K, these anti inflammatory compounds are known to dramatically improve cognitive function and well being.

But is Kale really so good to eat? Done right, you can add ‘absolutely delicious’ to the list of accolades for this powerhouse. The key is to make a really fabulous dressing, that hits the notes of just the right amount of sweet and tangy to balance the acidity of the vinegar.

All of these meet in my blueberry balsamic dressing, where loads of fresh blueberries are blended right into the balsamic dressing, and gently massaged into the kale, the result, sublime!

The second powerhouse food in this set, the humble blueberry, is rich in anthocyanins,  a group of flavonoids with incredible antioxidant and anti-inflammatory properties. These compounds work to improve circulation and cognitive function.

To top it all off, quite literally, lightly toasted walnuts, heck it’s no surprise these guys are a significant source of brain boosting  alpha-linolenic acid (ALA), a plant based omega-3, they even look like little brains!

The final touch, a generous sprinkling of probiotic rich feta cheese, bursting with calcium, phosphorous and Vitamin A.

Top that off with extra fresh blueberries, and you have a great salad to bring along to your next festivity. Don’t you feel smarter already?

Enjoy!

Chef Carol

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Blueberry Kale & Walnut Salad with Blueberry Balsamic Dressing

Featuring brain boosting kale, blueberries, feta and walnuts in a tangy blueberry balsamic dressing, the perfect make ahead salad.

  • Author: Carol Green
  • Prep Time: 20
  • Total Time: 20
  • Yield: 8
  • Category: Salads

Ingredients

For the Dressing:
1          cup fresh or frozen blueberries

½         cup balsamic vinegar

½         cup extra virgin olive oil

1          tablespoon fresh lemon juice

1          tablespoon Dijon mustard

1          teaspoon raw Honey

½          teaspoon sea salt

Salad Ingredients:

2          bunches kale of choice

1 ½      cups fresh blueberries

1          cup fresh feta or goat’s cheese crumbled

½         cup walnuts, lightly toasted and chopped.

Instructions

  • Place all the dressing ingredients in a blender, and blend until still slightly chunky
  • Place the kale in a large bowl, and pour over a little of the dressing, ‘massage’ the kale, adding just enough dressing to coat evenly
  • Serve the kale onto individual plates or a platter, scatter the fresh blueberries over the salad, and top with the feta cheese and toasted walnuts.

Keywords: brain boosting foods, kale and blueberry salad, antioxidant powerhouse

Late summer and the delicious sweet South Carolina watermelons inspired this cool summer composed salad. Marinating the watermelon and cucumber in a tangy dressing for a short time, creates a ‘quick pickle’ effect which draws out and  intensifies the flavors.

I paired with sweet, succulent Royal Red Shrimp harvested deep out in the Gulf by Veterans Seafood; shrimp which tastes a lot like lobster!  I love using shrimp in dishes, however I am very wary of farmed shrimp treated with the preservative sodium bisulfite, not only does this leave an awful chemical taste, it is an allergen to many.

That’s why I love the mission of Veterans Seafood, harvesting the shrimp far out in clean waters and freezing it on-board with absolutely no preservatives. This delicious shrimp can be ordered online or found at local suppliers including The Peachstand in Fort Mill, SC

The saltiness of feta is the perfect foil for the sweetness of the watermelon, in this recipe the feta is elevated to a new level by whipping the feta with olive oil, creating a sublime light fluffy finish to the dish.

Trust me to mess with my own recipe! This cool late summer recipe is an update on my classic watermelon & feta recipe from last summer, created for a live cooking segment on the WCNC Charlotte Today Show. Plate as a composed salad for an upscale look perfect for entertaining,  family style or individually.

Enjoy!

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Chili Lime Watermelon & Cucumber Salad with Shrimp & Whipped Feta

Marinating the watermelon in the chili lime vinaigrette draws out the flavors and provides the perfect balance between sweet, sour, salty & hot. The saltiness of the whipped feta is a delectable touch to the dish with tender steamed shrimp in this cool summer salad.

  • Author: Carol Green
  • Prep Time: 30
  • Cook Time: 3
  • Total Time: 35
  • Yield: 6
  • Category: Salads

Ingredients

DRESSING:

  • 1/4 cup fresh lime juice, plus 1 tsp zest
  • 1/2 cup coconut vinegar
  • 1/2 cup extra virgin olive oil
  • 1 Tbsp raw honey
  • 1 Tbsp Tamari Soy Sauce
  • 1 tsp. finely chopped fresh mint
  • 1/2 tsp. Savory Spice Shop Peruvian Chili Lime Seasoning

SALAD:

  • 1 Lb. Royal Red Shrimp, peeled and deveined
  • 1 pint watermelon, cut into 3-by-1-inch rectangles
  • 1 English cucumber, cut into 3-by-1-inch rectangles
  • 2 stalks green onion, finely chopped
  • 1/4 cup basil leaves, chiffonade cut
  • 1/4 cup cilantro, rough chopped
  • 6 oz ‘Power Greens’; mixed baby kale, spinach and arugula
  • 1 Lb. feta cheese, crumbled
  • 1/3 cup olive oil

Instructions

Prepare the dressing;

  • Whisk together all ingredients except for the oil. Add the oil in a slow steady stream while whisking, to emulsify.
  • Taste, and adjust seasonings accordingly.

Prepare the salad:

  • The shrimp can be left whole, or cut in half up to 1/2  inch from the tail, this creates a corksrew effect as the shrimp steams.
  • Add approximately 2 inches of water to a large pot fitted a steamer basket or mesh colander on the stove top and bring to a boil.
  • Add the shrimp, place the lid on and lower the heat to a simmer. Allow to steam for 3 to 4 minutes, for whole shrimp, or 2 to 3 minutes for halved, be careful not to overcook.
  • Remove the shrimp from the heat, place in a container and drizzle just enough dressing over to coat.
  • Toss through and place in the refrigerator.
  • Note: This part of the recipe may be prepared in advance, however do not marinate the shrimp longer than three hours as I can become mushy.
  • Place the watermelon and cucumber in a large container or resealable bag. Add approximately ½ cup of the dressing, just enough to coat, and allow to marinade in the refrigerator for 30 minutes to one hour.
  • Place the crumbled feta in a small bowl food processor or blender jug, with the motor running add the olive oil in a steady stream until the feta has a smooth whipped consistency.
  • Assemble the salad: This can be plated family style or individually.
  • In a large bowl, toss the power greens with the herbs and just enough dressing to coat, place on a large platter.
  • Scatter the watermelon and cucumber over the greens. Add the juices from the marinate to the rest of the dressing.
  • Using two spoons, place neat scoops of the whipped feta around the plate.
  • Place the cooked shrimp on top of the feta scoops.
  • Sprinkle with chopped green onion, serve immediately with extra dressing on the side.

Notes

Coconut vinegar is the ‘new’ apple cider vinegar Made from coconut flower nectar, which is a nutrient rich sap.  It has a nearly neutral pH, so not as acidic as most vinegar on the market, and has a much milder taste. Contains 17 amino acids, and important minerals such as potassium and magnesium and is great for gut health.

You can find it in most health food stores, or online here. A mild white vinegar diluted with a little coconut water could be substituted.

Keywords: watermelon feta salad; royal red shrimp; marinated watermelon

5

With gorgeous spring like weather in the Carolina’s I was inspired to whip up my spin on chicken salad for a luncheon this week.

For this recipe I used the Naked Chicken by Joyce Farms courtesy of  The Peachstand, raised without antibiotics, hormones or steroids, the flavor of this free range chicken is beyond superior!  Simply roasted, shredded and lightly dressed while still warm, for a delicious taste sensation.

I do love chicken salad, but I’ve never been a fan of  the heavy mayonn-aisy dressing! To lighten up this dressing, I created a blend of buttermilk and an Asian spin with rice vinegar, toasted sesame oil and wasabi. For the mayonnaise I used the healthier choice of avocado mayonnaise, home made could also be substituted.

Cool crisp cucumber and sweet crunchy Asian Pears provided the perfect contrast to this tangy salad, you could substitute regular pears, simply look for those that are still a little firm.

And lastly, I nestled the salad on quinoa and  delicate, buttery Boston Bib lettuce,  I hope you try this beautiful salad with notes of spring!

Enjoy!

Carol

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Chicken Salad with Asian Pear

A fresh take on chicken salad, serve with Tangy Wasabi Buttermilk Dressing

  • Author: Carol Green
  • Prep Time: 20 hours
  • Cook Time: 1 hour 30 minutes
  • Total Time: 21 hours 30 minutes
  • Yield: 8

Ingredients

  • 1 Chicken, Roasted
  • 1 Asian Pear, small dice
  • 1 English Cucumber, small dice
  • 2 Celery Ribs, small dice
  • 4 Spring Onion stalks, minced
  • 1 Tbsp. Parsley, finely chopped
  • 1/4 Lemon
  • 1 Cup Quinoa, cooked
  • 2 Heads Butter Lettuce, torn into bite size pieces
  • 2 tsp. Sesame & Vegetable Seasoning
  • 1 recipe Tangy Wasabi Buttermilk Dressing

Instructions

Roast the Chicken; preheat the oven to 375F, season the chicken with salt, pepper and one tablespoon of olive oil. Place on a roasting pan, and roast for 45 minute, breast side down. Flip and roast a further 45 minutes.

Allow to cool enough to handle, shred chicken, discard the bones or reserve to make home made broth.

While the chicken roasts, prepare the Salad ingredients and  the Tangy Wasabi Buttermilk Dressing. Toss the salad ingredients with a squeeze of lemon and the chopped parsley.

Toss the warm chicken with just enough dressing to coat. Serve immediately, or allow to chill.

To serve, assemble each plate or a large platter with lettuce, top with a little quinoa, the chicken salad, Asian pear, cucumber and celery.

Sprinkle with the sesame shake and serve with extra dressing on the side.

Notes

Ready roast deli chicken can be substituted.

Nutrition

  • Serving Size: 1

One of the most popular super foods on the planet, Kale earned this spot as it is truly a nutrition powerhouse, rich in antioxidants and vitamins.

A cruciferous vegetable related to broccoli, cabbage and brussel sprouts, kale is loaded with antioxidants including beta carotene, vitamins K,  and iron. Kale is available in may varieties, such as the smoother straighter Lancino Kale, deep purple Kale, the bouncy curly Kale or ‘baby’ Kale, which is generally a blend harvested young.

Now we all know we should be eating this fabulous ‘food armour’, but quite frankly it quite often just doesn’t taste so great! The trick to enhancing the slightly peppery bitter taste of kale, is to blend it with sweet, crunch elements and a tangy dressing.

I this recipe, I blend the kale with crunchy Jicima, which is an amazing prebiotic food (feeding the good gut bacteria!), and bright golden beets, a great detoxifying food. To pretty up the salad I added watermelon radish in julienne strips, regular radish would work fine too.

Dress this fabulous salad with the tangy Cranberry Ginger Vinaigrette, enjoy alone, with a some protein added, or as a component to the ‘Bountiful Bowls’ recipe.

Enjoy!

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Kale Salad with Cranberry Ginger Viniagrette

  • Author: Carol Green
  • Prep Time: 20 hours
  • Cook Time: 0 minutes
  • Total Time: 20 hours
  • Yield: 8

Ingredients

  • 1 Bunch Lancino Kale
  • 1 Bunch Curly Kale
  • 2 Cups Jicima, peeled and shredded
  • 1 Cup Golden Beet, peeled and shredded
  • 1/2 Cup Fennel Bulb, shredded
  • 1/2 Cup Watermelon Radish, peeled and julienned
  • 1/2 Cup Kale Micro greens, for garnish

Instructions

  • Prepare the kale, tear the leaves away from the hard rib, and discard the rib.
  • Tear or cut into bite sized pieces, rinse and dry well.
  • Add a small amount of the Cranberry Ginger Vinaigrette
    and work well into the kale.
  • Add the additional ingredients, toss with jut enough dressing to coat, serve.

Notes

Kale is truly a nutrition powerhouse and one of the most nutrient dense foods on the planet. The slightly peppery taste is well balanced with crunchy elements such as the Jicima and tangy Cranberry Ginger Vinaigrette dressing.

 

 

This versatile dressing is a key component to the ‘Bountiful Bowls’‘ recipe!

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Cranberry Ginger Vinaigrette

  • Author: Carol Green
  • Prep Time: 10 hours
  • Cook Time: 0 minutes
  • Total Time: 10 hours
  • Yield: 8

Ingredients

  • 1/2 Cup Coconut or Apple Cider Vinegar
  • 1/2 Cup Olive Oil
  • 1/4 Cup Fresh Lemon Juice
  • 1/2 Cup Dried Cranberries
  • 1 Tbsp. Grated Ginger
  • 1 Tbsp. Dijon Mustard
  • 1/2 tsp. Toasted Sesame Oil

Instructions

  • Place all the ingredients in a high speed blender and blend until smooth.

 

Notes

This sweet and tangy dressing pairs well with Kale salad

Bountiful Scene

This recipe is  inspired to showcase the crazy antioxidant power of a plant based  foods, that look beautiful and taste great too!

Bio Individual Blueprin

When it comes to dietary choices, I am a huge advocate of no ‘one size fits all’, and exciting advances in DNA technology has helped paved the way to unlock bio individual dietary blueprints.

Yes! The power of the plate! Your DNA is your ‘hardware’, and all of these epigenetic factors is the ‘software’, that can literally decide how your operating system is going to run.

Would you like to know more about your unique DNA code?  For more information schedule a complimentary 20 minute call.

No matter what your nutrition program of choice, unprocessed plant based foods high in fiber provide a nutrient rich antioxidant longevity boost.

Bountiful Plant Power!

Trending in the foodie world right now are  large bowls piled high with an assortment of choices such as grain, salad or protein, and generally drizzled with a sauce.

Vibrant, bountiful bowl, overflowing with vitality,  and most appealing, I decided to coin my own Taste of Healing phrase for this dish, behold the “Bountiful Bowl”! With no hard and fast rules as to what ingredients comprise a Bountiful Bowl, the key a composed arrangement rather than tossed together.

Plant Power Bountiful Bowl

 Bountiful Bowl

     Ingredients:

        To Assemble:

  • Choose a wide, shallow bowl, and place the salad, roasted root vegetables and quinoa in thirds in the bowl.
  • Drizzle with the cilantro creme, and top with the pumpkin seeds and chickpeas.

Enjoy!