Spring Salad Goodness - Two Favorites

Salmon and Spinach Salad


Serves 4 
Preparation: 15 minutes 
Cooking: 15 minutes 
Recipe: Mary Bowman 1997
 

Ingredients:


1 Pound wild salmon fillet 
1 Large organic fennel bulb with greens still attached 
1 Bunch organic spinach, washed and tom into bite sized pieces 
1/4 Cup organic red onion 
Zest of one organic orange 
2 Tablespoons organic orange juice 
4 Tablespoons apple cider vinegar 
2 Tables poons extra virgin olive oil 
1 teaspoon sea salt 
1/2 teaspoon fresh ground cinnamon 
1/4 cup fresh basil, minced 

Preparation:


. Cut the greens from the fennel, and place them in a steamer. Lay the salmon on top. Steam the fish for 10 to 15 minutes or until the flesh is pink throughout. 
. Meanwhile, cut the fennel into 1/8 inch strips diagonally. Then cut the resulting pieces into sticks. 
. Combine the fennel in a large bowl with the spinach and red onion. 
. Combine the next 6 ingredients in a small bowl, and whisk together. 
. Remove the salmon from the steamer, and cut into bite sized pieces. Discard the greens used to steam the fish. 
. Add the salmon to the spinach. 
. Pour the marinade over the salad, and add the minced basil. Gently toss all together. 
 

Kale Salad

Ingredients:

1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
1 lemon, juiced
1/4 cup extra-virgin olive oil, plus extra for drizzling
Kosher/Himilayan Salt 
2 teaspoons honey
Freshly ground black pepper
1 mango, diced small (about 1 cup)
Small handful toasted pepitas ( pumpkin seeds), about 2 rounded tablespoons

 

Directions:

In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.

In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes.

Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.

Healthy Tasty Treats

Carob Almond Bark  

Gluten Free, Sugar Free

  Ingredients:

1/4 cup Coconut Oil (virgin or regular)
1.5 tbsp Carob Powder
1/4 cup Almonds (Any nuts, whole or chopped)
1/2 tsp Stevia (powdered extract)

Preparation:   

Line small metal pan with waxed paper and chill in freezer.
Melt the coconut oil to liquid, add carob powder and stevia. Stir to combine, blend well.
Stir in nuts and pour into chilled pan. Spread evenly. Put in fridge or freezer. Enjoy!

Bark melts easily when not refrigerated. You can adjust Stevia and carob amounts to your liking.

Dream Cookies 

Super yummy cookies that are super easy to make!! 

Ingredients:
1 cup ground nuts (walnuts, cashews, pistachios, pecans, etc. Whatever makes your mouth water) 
¼ cup maple syrup or honey
1 tsp. vanilla
¼ tsp. nutmeg
Makes 20-24 cookies
 

Preparation:
Mix ingredients. 
Drop rounded half teaspoons of batter onto a cookie sheet lined with foil (shiny side up). 
Bake at 300° for 12-20 minutes. 
Watch carefully to prevent burning. 
Allow cookies to cool and then peel foil carefully. 

Healthy Muffins to Have on Hand

No Grain Muffins (Favorite)
Great, easy to make non-gluten, protein snacks for home or for hikes!


 Ingredients:

2 ½ cups ground almonds/pecans
½ tsp. Baking soda
¼ cup melted ghee
3 eggs
¼ cup of honey
1/8 tsp. unrefined sea salt
¼ cup unsweetened applesauce/apple butter, grated wet veggies – carrots, zucchini or mashed bananas, blueberries, etc.

Preparation:

** Combine all ingredients to make batter. Grease muffin tin with ghee.
Bake at 375 F for 15-20min. Makes 12.

Spice Muffins

Gluten Free, Sugar Free. Perfect for candida diets.

  Ingredients:

1 Egg
1 tbsp  Almond Butter
3/4 tsp  Stevia (powdered extract)
1/8 cup  Butter or oil
1/2 tsp  Vanilla (or almond flavour)
1/2 cup Plain Yogurt ( can substitute cream)
1/2 cup Water    
3/4 cup Brown Rice Flour ( can substitute any flour)
1/4 cup Rice Bran (can substitute with almond meal or flour) 
1/2 cup Almond Meal (whole almonds put through a coffee grinder)
3/4 tsp Baking Soda
1 tsp Cinnamon
1 tsp All Spice
1/2 cup Favourite Fruit 

Preparation:
Whip egg until frothy. Add almond butter, stevia, butter or oil, vanilla, yogurt and water. Mix on med/high for about 1 minute. Add remaining ingredients (except fruit) and mix slightly. Add fruit, gently stir. Pour or spoon into greased muffin tin about 2/3 full. Bake at 375 for 20-25 minutes.

These Muffins actually rise.

Feel free to experiment, as long as the liquid to dry ratio remains some what the same; many different substitutions will work.

Fancy Healthy Refreshing Dessert for Lime Lovers

Lime Meringue

Ingredients:

1/2 cup pitted soft dates
2 Tablespoons raw honey
1/2 Tablespoons non-alcohol vanilla extract
1 Tablespoon cold pressed coconut butter (optional)
3 Tablespoons lime zest
3 Tablespoons lime juice
2 1/2 cups mashed avocados (about 3 medium avocados)
1 teaspoon spirulina (optional for colour)
6-12 drops clear stevia (optional)

Preparation:

Soak dates in 1/2 cup fresh water for 5-10 minutes to soften.  Drain the soak water and set aside.

In a food processor or blender, blend dates, honey, vanilla, coconut butter, lime zest and lime juice until smooth.  Add 1-2 Tablespoons of date soak water if necessary to aid in blending.  Spoon in avocado and spirulina and blend until smooth.  Add a few drops of liquid stevia to taste for additional sweetness (if desired).  Spoon the meringue into serving glasses and garnish with berries if desired.  Makes 4-6 servings. Enjoy!

3 Gluten-free, Healthy Desserts to Enjoy (We Eat the First 2 for Breakfast!)

Tasty Berry Pie

Preheat oven to 375 F

Make Nut Crust (can use this crust for any pie)

  • 1 cup large flake rolled oats
  • 1/2 cup almonds
  • 1 cup rice/barley/other flour
  • 1/4 tsp cinnamon
  • a pinch of salt
  • 1/3 cup of  oil (grapeseed/organic Canola)
  • 1/3 cup maple syrup

Filling

  • 4 cups blueberries, fresh or frozen
  • 1/4 cup agar flakes (at Nutters/Save-On - high on Calcium)
  • 2 cups blueberry juice or apple juice
  • 1/3 cup arrowroot
  • 1/4 cup maple syrup

Preparation

1. Grind oats, almonds, salt and cinnamon in blender/food processor.
2. In a bowl, mix the flour with the oat mixture.
3. Add the oil and maple syrup and mix into a soft dough. Press into pie plate.
4. Bake at 375 F for 20 - 25 minutes until golden brown. Allow to cool while preparing the filling.
5. Mix arrowroot and maple syrup in a small bowl and set aside.  Heat the juice and agar and stir till agar is fully dissolved. Add the arrowroot-maple syrup mix and stir until slightly thick. Turn off heat.
6. Add the blueberries and mix well. Pour into baked crust and put in fridge for about 2 hours.

Pear Crisp

A delicious and easy recipe that can be served as a breakfast dish or dessert.

Ingredients

  • 5 cups bite size pear pieces

Flour Nut Mixture

  • 1 cup flour (rice, amaranth, millet, almond) 
  • ½ tsp. whole salt
  • ¼ cup oil
  • ¼ cup maple syrup
  • 1/3 cup chopped cashews

Liquid Mixture

  • 2 Tbs. water
  • 2 Tbs. maple syrup 
  • 2 tsp. vanilla

Preparation

  1. Preheat oven to 350 F
  2. Mix flour and salt together in a bowl. Add oil and sweetener; mix well. Stir in nuts and set aside. 
  3. In a small bowl combine water (2 Tbsp), maple syrup (2 Tbsp) and vanilla (2 tsp); set aside. 
  4. Slice fruit and place in a lightly oiled pie pan or an 8 by 8 inch baking dish. 
  5. Pour the liquid mixture over the fruit and toss gently. 
  6. Spoon the flour nut mixture evenly over the top of the fruit. 
  7. Cover and bake 45 minutes. Uncover and bake 15 minutes more to crisp the topping.

Dream Cookies 

Ingredients (20-24 cookies)

  • 1 cup ground nuts (walnuts, cashews, pistachios, pecans, etc. Whatever makes your mouth water) 
  • ¼ cup maple syrup or honey 
  • 1 tsp. vanilla 
  • ¼ tsp. nutmeg 

Preparation

  1. Mix ingredients. 
  2. Drop rounded half teaspoons of batter onto a cookie sheet lined with foil (shiny side up). 
  3. Bake at 300° F for 12-20 minutes. Keep an eye on to prevent burning. 
  4. Allow cookies to cool and then peel off carefully and ...  enjoy! (-: