healthy salad Archives - Amazing Health Advances

Cauliflower Power Salad Recipe

The AHA! Team — Fri, 13 Jun 2025 05:38:25 +0000

Recipe by: Dusty and Erin Stanczyk via Nutrition Facts – Cauliflower Power Salad Recipe This Cauliflower Power Salad is the perfect side dish to your plant-powered picnics and BBQs. It’s packed with cruciferous vegetables, which may prevent DNA damage and the spreading of metastatic cancer, activate defenses against pathogens and pollutants, help to prevent lymphoma, boost our liver detox enzymes, target breast cancer stem cells, and reduce the risk of prostate cancer progression. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables. COURSE: Appetizer, Salad, Side Dish DIFFICULTY: Easy SERVINGS: 6 Ingredients ▢ 1 large head of cauliflower ▢ 1 large head of broccoli ▢ 2 medium carrots ▢ 1 cup shredded red cabbage ▢ 1 cup shelled frozen edamame, thawed ▢ ¼ cup Umami Sauce or to taste Instructions Break the cauliflower into individual florets and pulse in a food processor until it has a rice-like consistency. (Avoid over-processing.) Add to a large mixing bowl. Repeat the step above with the broccoli, then add it to the bowl with the cauliflower rice. Shred the carrots using a peeler or in a food processor with a “shredding” blade attachment. Add to the mixing bowl, along with the shredded red cabbage. Place the shelled frozen edamame in a strainer and thaw by running them under hot water. Add to the mixing bowl. Pour the Umami Sauce over the vegetables in the mixing bowl. Stir gently until all of the veggies are evenly coated. Add additional Umami Sauce to taste, serve, and enjoy. Notes This salad is best eaten right after it’s been prepared, but it will keep in the refrigerator for a day or two in a tightly sealed container. To read the original article click here.

The post Cauliflower Power Salad Recipe appeared first on Amazing Health Advances.

Summer Fun Salad Recipe

The AHA! Team — Thu, 18 Jul 2024 08:49:41 +0000

Recipe by: Robby Barbaro, Co-founder of Mastering Diabetes – Summer Fun Salad Recipe This Summer Fun Salad features ripe papaya and mango. The juice from the ripe fruits and tomatoes adds their own flavorful dressing to the salad, but toss on your favorite vinegar if the mood strikes. Including more fruits and vegetables to your meals not only adds a nutritional punch, but it makes your dishes more colorful, too, and those colors are the antioxidants, the disease-preventing phytonutrients. COURSE: Appetizer, Salad, Side Dish DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS ▢1 head lettuce ▢1 small papaya, cubed ▢2 mangos, cubed ▢2 heirloom tomatoes, cut into bite-sized pieces ▢1 cup frozen wild blueberries ▢Chopped green onion, to taste INSTRUCTIONS Wash all of the ingredients. Chop the lettuce, and add it to a large bowl. Add the papaya, mangos, tomatoes, and wild blueberries. Sprinkle the green onions on top. Toss lightly, serve, and enjoy. To read the original article click here.

The post Summer Fun Salad Recipe appeared first on Amazing Health Advances.

Sweet Potato Taquitos Recipe

The AHA! Team — Wed, 12 Jun 2024 04:32:15 +0000

Recipe by: NutritionFacts – Sweet Potato Taquitos are a delicious way to check-off a few Daily Dozen servings! This dish combines beans, whole grains, spices, and vegetables for a satisfying meal. Top with cashew cream and avocados, if desired. Pair with a green leafy salad to check even more Daily Dozen boxes off. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 4 INGREDIENTS ▢2½ -3 cups chopped sweet potatoes (about 1 large or 2 medium sweet potatoes) ▢1 cup chopped carrots (about 3 medium carrots) ▢3 cloves garlic, minced ▢1 cup chopped red onion ▢1½ cups cooked black beans ▢1 teaspoon chili powder ▢½ teaspoon onion powder ▢½ teaspoon paprika or smoked paprika ▢½ teaspoon ground turmeric ▢¼ teaspoon black pepper ▢12-14 small corn tortillas ▢Cashew Cream (optional) ▢Avocado (optional) INSTRUCTIONS Boil the potatoes and carrots in 3-4 cups water until soft. Drain the water off. Mash the potatoes and carrots until reaches desired consistency. Feel free to add a splash of unsweetened soy milk or water for a smoother texture. In a pan, sauté the garlic and onion with 2-3 tablespoons of water. Add the spices and cook until the onions are translucent. Stir in the cooked beans. In a bowl, combine the potato and carrot mixture with the black beans mixture. Stir together. Preheat the oven 425F or feel free to use an air fryer with a bake setting. Place a small scoop of the potato and bean mixture on to a tortilla, spread it out, and then roll tightly. Place the seam-side of the tortilla down on a baking sheet lined with a silicon mat or parchment paper (or an air fryer basket). Repeat this process for the remaining tortillas. Bake the tortillas for about 10-15 minutes. Prepare the Cashew Cream, if desired. Thin it out a bit to drizzle on top of the Taquitos or use it as a dip. Optional to top with diced avocado. Enjoy! To read the original article click here.

The post Sweet Potato Taquitos Recipe appeared first on Amazing Health Advances.

Strawberry Salad Recipe

The AHA! Team — Wed, 29 May 2024 08:14:47 +0000

Recipe by: Robby Barbaro, Co-founder, Mastering Diabetes via NutritionFacts – This Strawberry Salad is a delicious way to enjoy summer produce. This Strawberry Salad is a delicious way to enjoy summer produce. The berries and tomatoes add their own flavorful dressing to the salad, but feel free to toss on your favorite vinegar if the mood strikes. Consumption of blueberries and strawberries has been associated with delayed cognitive aging by as much as 2.5 years—thought to be because of brain-localizing anthocyanin phytonutrients, as shown on functional MRI scans. Arugula is one of the highest nitrate-containing vegetables. Nitrates from plants are converted into nitric oxide in the body, and potassium increases nitric-oxide release. Including foods high in both nitrates and potassium, such as green leafy vegetables, can help lower blood pressure and improve arterial function. COURSE: Appetizer, Salad, Side Dish DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS ▢1 head of romaine lettuce ▢2 cups arugula ▢2 cups chopped or sliced strawberries ▢2 heirloom tomatoes, chopped ▢1 cup blueberries INSTRUCTIONS Wash and clean all of the ingredients. Chop the romaine lettuce and add it to a large bowl, along with the arugula. Toss gently. Add the remaining ingredients, toss again, and serve. To read the original article click here.

The post Strawberry Salad Recipe appeared first on Amazing Health Advances.

Tuna Pasta Salad with Kalamata Olives and Cherry Tomatoes Recipe

AHA Publisher — Thu, 05 Aug 2021 07:00:22 +0000

Dr. Josh Axe, DC, DNM, CN – Like tuna mac and cheese, tuna pasta salad is an easy way to take a classic pasta dish and significantly up its protein content. No matter your age or athletic activities, getting enough protein in your diet is important for everyone. Signs of a protein deficiency can range from moodiness to poor sleep to slow healing. This tuna macaroni salad recipe is a perfect and delicious way to get more protein in your diet. Plus, it’s such an easy dish to make. Key Ingredients But wait, is this recipe healthy? Tuna pasta salad, also called tuna macaroni salad or tuna noodle salad, is as healthy as the ingredients you put into it. In this case, we use a low-mercury tuna, gluten-free pasta and a whole lot of nutrient-rich ingredients, including olives, tomatoes, bell pepper, capers and red onion. This cold tuna pasta salad recipe is perfect to make on a Sunday evening, so you have a quick and easy, yet well-balanced and healthy, lunch option for the week ahead! Tuna is very high in protein as well as anti-inflammatory omega-3 fatty acids. It’s also rich in important nutrients, like: vitamin D selenium niacin riboflavin vitamin B12 vitamin B6 potassium zinc magnesium As a rich source of niacin, tuna is excellent for cardiovascular health and balancing cholesterol levels. Niacin is also key to the healthy function of the skin, nervous system and digestive system. Tuna’s impressively high vitamin B6 content means it’s a great choice for brain function, mood, energy levels and blood flow. There are actually several varieties of tuna, and some can definitely be healthier than others. For example, Atlantic bluefin tuna’s high mercury content — plus its near extinction due to overfishing — lands it on my list of 17 Fish You Should Never Eat + Safer Seafood Options. Mercury poisoning is definitely a concern when it comes to eating seafood. It’s an important topic in general, but it’s especially important when it comes to young children and pregnant women since excessive consumption of mercury-contaminated fish is known to have major negative effects on a child’s development. So, what about canned tuna? There are two main varieties of canned tuna you can find on store shelves: white albacore tuna or light tuna, which is typically skipjack. According to data from the Environmental Protection Agency, canned light skipjack tuna usually has about a third of the mercury levels of albacore canned tuna. The EPA labels light canned tuna as a “best choice,” while white albacore canned tunas is a “good choice.” For kids, the EPA recommends that a “best choice,” like light canned tuna from skipjack, can be eaten two times per week in the following amounts: Age 2: 1 ounce per serving Age 6: 2 ounces per serving Age 9: 3 ounces per serving Age 11 and up: 4 ounces per serving The Food and Drug Administration recommends that women of childbearing age (between 16 and 49 years), especially pregnant and nursing women, eat two to three servings of “best choices” or one serving of a “good choice” fish per week. Again, light canned tuna makes the best choice list, while white albacore is on the good list. For more information, check out the FDA’s Eating Fish: What Pregnant Women and Parents Should Know. If you’re going to eat tuna, look for tuna that is light and skipjack. However, beware of light canned tuna that is from yellowfin tuna because this is said to have higher mercury levels similar to albacore. In addition to tuna nutrition benefits, some other nutritional highlights of this creamy tuna pasta salad with veggies recipe include: Brown rice pasta: Pasta made from brown rice does provide carbohydrates like other pastas. However, brown rice pasta is gluten-free, and it is also full of vitamins and minerals, as well as fiber and protein to balance its carb content. Red onion: A red onion provides beneficial onion nutrition — plus it is especially high in quercetin, which has been shown to have anti-inflammatory and antioxidant effects. Bell pepper: Bell peppers are rich in vitamin C and vitamin A. They are also high in carotenoids called lutein and zeaxanthin. Research has shown that increased consumption of these carotenoids may decrease the risk of developing age-related macular degeneration. How to Make Tuna Pasta Salad Macaroni salad with tuna doesn’t require any serious culinary skills, so this recipe is friendly to even the most novice of cooks. To prep for this recipe, you’ll need to have the olives, tomatoes, onion and peppers chopped up. You’ll also need to have your pasta cooked according to the package directions and allow it to cool down before adding it to the mixture. That’s it! Now you’re ready to combine everything together. First, you can add the cooked pasta and tuna to a large bowl. Add in the red onion. Toss in the Kalamata olives. The bell pepper (red, green and/or yellow) can go in next. Add in the capers. Last but not least, add the Paleo mayonnaise and Dijon mustard to the bowl. Mix it all together until well-combined. Before serving, top the macaroni tuna salad with chopped green onions and microgreens for a boost of flavor and nutrients. If you’re not going to eat the tuna pasta salad right away, keep it covered and refrigerated until ready to serve. Enjoy! Tuna Pasta Salad with Kalamata Olives and Cherry Tomatoes DESCRIPTION Like tuna mac and cheese, tuna pasta salad is an easy way to take a classic pasta dish and significantly up its protein content. INGREDIENTS One 12-ounce box brown rice macaroni pasta, cooked Two 5-ounce cans wild-caught tuna ½ red onion, chopped ½ cup kalamata olives, pitted ½ cup bell peppers, chopped 2 tablespoons capers 1 cup cherry tomatoes, sliced ⅓ cup Paleo mayo ⅓ cup Dijon mustard ½ teaspoon salt ½ teaspoon pepper TOPPINGS: ½ cup green onions, chopped ¼ cup microgreens INSTRUCTIONS Cook the pasta and chop the veggies. Add all the ingredients to a large bowl, mixing until well-combined. Keep refrigerated until ready to serve. Top with chopped green onions and micro greens. NOTES Top the salad with green onions and microgreens if you choose for added flavor and nutrition. If you want to avoid mayo, you can use mashed avocado as the binder. Feel free to customize this recipe with your choice of vegetables added. To read the original article click here.

The post Tuna Pasta Salad with Kalamata Olives and Cherry Tomatoes Recipe appeared first on Amazing Health Advances.

Kale Caesar Salad with Salmon

AHA Publisher — Thu, 11 Feb 2021 08:00:56 +0000

Dr. Josh Axe, DC, DMN, CNS – Caesar salad is one of those ubiquitous dishes you can find almost anywhere. It’s popular for good reason, too — it tastes so good, and when you make it correctly, like the kale Caesar salad recipe I’m about to share with you, it can be healthy too. But let’s be honest. Even though it has “salad” in the name, a typical Caesar salad isn’t the best for you. That as, as I noted, until you meet my kale Caesar salad. We keep the basics — greens and that finger-lickin’ dressing — and then turn it up a notch. With salmon, apple slices and cheese, this is one healthy Caesar salad you won’t be able to get enough of. Is Caesar Salad Actually Healthy? Did you know that Caesar salad is actually named after a chef, Caesar Cardini, who created the dish in a rush to throw together a salad with the ingredients on hand? He certainly did quite well. Caesar salads are super tasty. Sadly, there’s not much to them. With just romaine lettuce, croutons, a creamy dressing and Parmesan cheese, there’s a serious lack of filling, fiber-rich ingredients or protein (aka the things that will help you feel full and satiated). It’s no surprise that you’re likely to be hungry soon after eating a regular Caesar salad. Additionally, a classic Caesar salad is about 200 calories per cup. That doesn’t sound too bad until you realize that a restaurant serving of Caesar is about triple or quadruple that amount, and aside from the lettuce, there’s not too much nutritional value. Yikes! Not so with this kale Caesar. Nutrition Facts This Caesar salad makeover is the salad you didn’t know you were missing, and it’s so good for you! In each serving of salad with the cashew cream dressing, you’ll get: 542 calories 37.81 grams carbohydrates 20.59 grams protein 38.21 grams fat 7 grams fiber 1.723 milligrams copper (191 percent DV) 2.779 milligrams manganese (154 percent DV) 114.6 micrograms vitamin K (127 percent DV) 7.24 milligrams zinc (91 percent DV) 1589 IU vitamin A (68 percent DV) 35.7 milligrams vitamin C (48 percent DV) 5.71 milligrams vitamin E (39 percent DV) First, we’ll swap out some of the romaine lettuce for baby kale. You’ll get the superfood’s supply of vitamins A, C and K thanks to this simple swap, along with its anti-inflammatory benefits and antioxidants. Kale is awesome for your heart — it lowers cholesterol — and helps get rid of toxins in the body. All hail the kale in this healthy salad! A fun addition to this kale Caesar salad is the wild-caught salmon. I love using this oily fish instead of chicken to bulk up the salad for a ton of reasons. Salmon is packed with vitamins, especially B vitamins and vitamin D, and it’s one of my favorite anti-inflammatory foods. Best of all, salmon is loaded with omega-3 fatty acids. Our bodies need omega-3s to stay healthy, but we’re not able to produce them on our own. That means we have to seek out foods that are rich in the fatty acids. Omega-3s are fantastic at helping our heart keep ticking, keeping our brains sharp and even reducing the risk of cancer. Not getting enough of this essential fatty acid can result in inflammation, allergies, a higher risk of cardiovascular disease and cognitive decline — especially as we age. In other words, you want to ensure you’re getting enough omega-3s! Luckily, salmon is chock-full of the stuff but be sure you opt for wild-caught salmon and not the farmed variety. Farmed fish have less nutrients than their wild counterparts and are more likely to have antibiotics, pesticides and other toxins. One of my favorite changes in this kale Caesar salad is the addition of thin-sliced green apple. One of the best aspects of croutons is the crunch they add to an otherwise limp salad, but it has no real nutritional value. Adding crisp apple slices provides a delicious crunch that’s also good for you. The delicious cashew Caesar dressing that’s drizzled on top is also totally dairy-free. You might find yourself whipping it up for other recipes, too. How to Make Kale Caesar Salad You can make this Caesar salad as a side dish or serve it as a main; it’s that good. Ready to chow down? Start by making the cashew Caesar dressing and setting it aside. Then in a large mixing bowl, combine the kale and romaine. Next, add in the sliced apple… …and then the radish. There’s so much color going on in this kale Caesar salad! Pour the dressing over the salad. Then use your hands to mix it all up until it’s well-combined. We want a taste of that delicious cashew dressing in every bite! Add the salad to a large salad bowl and then finish it off with the final ingredients: the salmon, manchego cheese and green onions. Sprinkle the salad with salt and pepper, serve and enjoy! Kale Caesar Salad with Salmon With salmon, apple slices and manchego cheese, this is one healthy kale Caesar salad you won’t be able to get enough of. Try it today! INGREDIENTS 3 cups baby kale 3 cups romaine hearts, chopped 1½ green apple, thinly sliced 1 watermelon radish, thinly sliced 6–8 ounces wild-caught salmon, cooked ½ cup raw manchego, thinly sliced 3 tablespoons green onions, chopped ⅛ teaspoon sea salt ⅛ teaspoon pepper INSTRUCTIONS Make the dressing and set aside. In a large mixing bowl, add the kale and romaine. Add in the sliced apple and watermelon radish. Pour in the dressing, and using your hands, mix until well-combined. Transfer the salad mixture to a large salad bowl, and add in the salmon, manchego and green onions. Sprinkle with salt and pepper. Plate, serve and enjoy! To read the original article click here.

The post Kale Caesar Salad with Salmon appeared first on Amazing Health Advances.